Archive for April 2017
Are Americans Eating Better?
Americans' notoriously unhealthy diets are seeing a few improvements, according to analysis in the Journal of the American Medical Association. Compared with a decade ago, consumption of fruits and vegetables, processed meat, saturated fat and sodium has not changed much. But Americans are eating more whole grains, nuts, seeds, fish and shellfish and drinking fewer sugary beverages. While 46% of adults still have poor diets, this is down from 56%.
Read MoreWhen Students Grieve
Death is not the greatest loss in life. The greatest loss is what dies inside us when we live.
—Norman Cousins
Sooner or later, most of us will lose someone we care about. The pain this causes can be overwhelming, and we may feel that nothing will ever be normal again. Losing someone we love is a highly personal experience, and no two people cope in the same way or progress within the same time frame. There is no right or wrong way to grieve.
Read MoreCreative Ideas That Inspire
Pyrolates™, performed on the Megaformer™, is offered at Firebrand™ Sports in Portland, Oregon. The class utilizes the Lagree Fitness method, which is founded on the idea that a workout doesn't need to be long to be effective. This experience aims to combine the flexibility, alignment and therapeutic benefits of Pilates and yoga; the intensity and strength training found in CrossFit®; and the cardio of running or cycling. This complete, full–body workout is low impact and minimizes wear and tear on the body.
Read MoreA Yoga-Based Finish
Sun salutations integrate strength, endurance, flexibility, controlled breathing and mindfulness. This cycle of postures is traditionally used in many yoga classes to warm up the body, as the sequence addresses all major joints and muscle groups while increasing blood flow and circulation. However, it also helps to release stress on the spine and promote relaxation, a perfect combination for a cool–down!
Read MoreSample Class: Kids’ Beach Boot Camp
Kids don't usually line up to do squats and lunges, but they'll happily walk like a crab or run faster than a wave! Trick your littlest clients (aged 3—12) into getting a great workout with this quick–moving format packed with cleverly themed exercises.
Kids' Beach Boot Camp Details Goal: to engage kids and keep them moving while they have fun and feel successful Total time: 55—60 minutes Equipment needed:
What’s Your Exit Strategy?
Have you heard the saying "Begin with the ending in mind"? Over the years, this axiom has probably helped you solve complex math problems, create a science–fair project, or even write a research paper. But you may have forgotten this sage advice when it comes to planning something with even higher stakes: your career.
Read MoreLearning, Growing and Thriving for 35 Years
For nearly a decade, Robyn Krueger, MS, owner of Core Synergy Fitness in Kaukauna, Wisconsin, has traveled to the IDEA World Convention in pursuit of personal and professional advancement.
Read MoreWhat’s Hot in Equipment: Fitness Pro Favorites
Fitness professionals like their equipment—from "tried-and-true" to "oh, so new." And equipment companies like to fill convention halls with fresh gear to help trainers and clients hit their goals. Of course, fitness pros also enjoy new gadgets for the pure thrill of them—and will sometimes go for equipment that targets a fun goal over a hypertrophy goal, for example.
Read MoreComparing Periodization Strategies for Women
Study reviewed: Bartolomei, S., et al. 2015. Block vs. weekly undulating periodized resistance training programs in women. Journal of Strength and Conditioning Research, 29 (10), 2679—87.
If your clientele includes women looking to boost their muscular strength within a specific time frame, creating periodized weight–training programs for them is a great idea. The question is: How should you structure the program? Bartolomei and colleagues' study published in 2015 offers guidance on two possibilities.
Read MoreReducing CVD Risk in Older Adults Who Are Obese
Exercise may protect against cardiovascular disease regardless of body mass index, according to researchers from Erasmus University Medical Centre in Rotterdam, the Netherlands.
They examined the health records and activity levels of 5,344 adults aged 55—97. Participants were categorized as normal weight, overweight or obese and were also classified by activity level. The study's purpose was to understand associations among weight, physical activity levels and CVD risk.
Exercise Lowers Breast Cancer Return Risk
Thirty percent of women who overcome breast cancer experience a recurrence (www.breastcancer.org). Recently, scientists reviewed 67 studies to determine whether lifestyle choices—like physical activity, alcohol intake, diet and smoking—had links to recurrence. The goal was to help women make changes in lifestyle that might prevent the disease from returning.
Read MoreMovement Helps Kids’ Arteries
It's been documented that active kids tend to perform better in school, are less likely to gain excess weight, develop stronger muscles and bones, and much more. A new report published in Pediatric Exercise Science (2017. doi: http://dx.doi.org/10.1123/pes.2016–0168) adds improved arterial health to the list of benefits.
Read MoreJet Lag and Athletic Performance
Jet lag affects sports performance in very specific, context–dependent ways that can influence game outcomes, according to research from Northwestern University in Evanston, Illinois. The study reviewed data from over 40,000 Major League Baseball games over a 20–year period.
Read MoreOptimism and Women’s Health
Are you an optimist, and do you encourage others to look on the bright side? If yes, then you may be supporting your own and other people's health in a powerful way.
A recent study found that optimistic women are more likely to live longer than their pessimistic peers. Optimism, defined as a generalized expectation that good things will happen, was associated with lower risk of premature death from stroke, heart disease, respiratory disease, infection and cancer.
Exercise and Pain Perception in Older Adults
Can physical activity help us modulate pain? 2017 findings from Indiana University—Purdue University Indianapolis suggest that physical activity could offer some relief. The study, published in PAIN (2017; 158 [3], 383—90), aimed to determine if physical activity levels could predict how the nervous system interprets and perceives pain. Fifty–one adults aged 60—77 were recruited to participate. Prior to testing, each wore an accelerometer for 7
days to measure activity levels.
Is Exercise an Ineffective Tool for Weight Management?
Being physically active is a primary way to lose or manage weight—right? And sedentary behavior is largely to blame for
current rates of obesity? Well, let's slow down. Findings from
a study conducted at Loyola University Chicago challenge both those statements.
Resistance Training and the Cardiorespiratory Response
We know that resistance training improves strength, but can it also challenge the cardiorespiratory system? In a study published in The Journal of Strength & Conditioning Research (2017; 31[3], 644—52), researchers analyzed the effects of three exercises performed three different ways, to determine the cardiorespiratory response to each.
Read MoreBrief Bouts of Stair Climbing Boost Fitness Levels
Lack of time and no access to fitness equipment are two of the most common responses given by people who do not exercise. Researchers at McMaster University and Queens University, in Ontario, have released a report suggesting a workaround to those responses. The scientists have found that very short bouts of stair climbing can help people get in better shape.
Read MoreWeak Thighs May Lead to Knee Problems in Women
Research suggests that women are more likely than men to develop knee osteoarthritis (KOA). Improving thigh muscle strength may be one way to get a leg up on reducing or preventing the condition, according to a new study.
This study compared muscle anatomical cross–sectional areas &lpar:ACSAs) and isometric extensor and flexor muscle strength in 161 KOA patients against the same factors in 186 individuals without the condition. The researchers also looked at BMI as a possible contributor to knee osteoarthritis.
The Latest in Water Fitness: Research Update
Melis "Mel" Edwards, MS, creator of the H.I.T. Method™ (Hydrofit Interval Training), has spent the past 20 years promoting water fitness training both for athletes and as an athlete herself. Edwards, group fitness instructor and director of admissions at Montana State University in Bozeman, Montana, has trained both professional and recreational athletes.
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