AUGUST FITNESS NEWS

 Total exercise time more important than frequency

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A little exercise each day is better than a couple of big sessions a week, right? 

Not according to recent Canadian research which found that as long as you are putting in the time, results are not greatly affected by the way in which that time is distributed.

For the study, a team from Queen's University in Kingston, Ontario studied 2,300 Canadian adults to monitor whether the frequency with which they exercised had any effect on their diabetes, heart disease and stroke risk. For the purposes of the study the participants were classified as either frequently active (five to seven days weekly) or infrequently active (one to four days weekly).

Study subjects who performed 150 minutes of exercise a week, but over fewer sessions, were not less healthy than subjects who worked out on most days of the week.

Study author Dr Ian Janssen said ‘The findings indicate that it does not matter how adults choose to accumulate their 150 weekly minutes of physical activity. For instance, someone who did not perform any physical activity on Monday to Friday but was active for 150 minutes over the weekend would obtain the same health benefits from their activity as someone who accumulated 150 minutes of activity over the week by doing 20 to 25 minutes of activity on a daily basis.’

He concluded ‘The important message is that adults should aim to accumulate at least 150 minutes of weekly physical activity in whatever pattern that works for their schedule.’

Source: Applied Physiology, Nutrition and Metabolism.

 

‘Fat shaming’ weight loss techniques create obesity

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Constant criticism and ridicule of overweight people does little to motivate them to slim down, and has now been proven to potentially cause greater weight gain.

A recent report titled Perceived Weight Discrimination and Obesity published in PLOS One found that those who suffered discrimination as a result of their weight were likely to either become or remain obese.

‘Weight discrimination, in addition to being hurtful and demeaning, has real consequences for the individual’s physical health’ said study author Angelina Sutin, a psychologist and assistant professor at the Florida State University College of Medicine.

Endorsing the findings of the study, Sydney-based weight loss motivation specialist Kylie Ryan said ‘There’s a very unhealthy attitude that being overweight is shameful, and that it’s perfectly acceptable to judge people based on their body size. What this does is intensify the problem rather than solve it. Repeated criticism of overweight people builds self-loathing which results in further weight gain from over-eating.’

Ryan believes that weight-loss reality television shows have normalised a harsh approach to obese people trying to lose weight; ‘Viewers of these shows get the voyeuristic joy of watching the contestants get tortured and change their body shape, but it only works to reinforce the belief that ‘I’m a loser because I’m fat’ and ‘I’ll only be successful and loveable when I’m slim and good looking. Many of the very people who are supposed to help those struggling with weight issues have no idea that their contempt is a big part of the problem. This contempt from others echoes the sense of self-contempt, self-loathing and shame that many people who struggle with their weight feel on a daily basis.’

According to Rebecca Puhl, deputy director of the Rudd Center for Food Policy and Obesity at Yale University, stigma and discrimination of overweight people can be chronic stressors. ‘And we know that eating is a common reaction to stress and anxiety – that people often engage in more food consumption or more binge eating in response to stressors, so there is a logical connection here in terms of some of the maladaptive coping strategies to try to deal with the stress of being stigmatised.’

Kylie Ryan believes that unless we remove the social stigmatising of overweight people Australia is facing a bleak future; ‘At the moment we’re on track for 80 per cent of Australians to be overweight or obese by 2025. Imagine the knock-on effect of the majority of our population feeling shameful about their bodies and making decisions based on their own inner turmoil? It’s got to change.’

Source: My Mind Coach
 

The barefoot way challenges running shoe beliefs

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Up to 80 per cent of runners are injured every year, and according to research the majority of these injuries can be traced back to impractical footwear causing unnatural change in running form. Let’s look at some commonly held beliefs regarding running shoe requirements:

Belief 1: A shoe should provide shock absorption

Truth: The foot and body’s muscles, tendons and fascia provide all the shock absorption and elastic recoil your body needs for injury-free movement.

Belief 2: A shoe should give you motion control

Truth: The foot’s big toe and ball are the body’s natural anchor point and are crucial to maintaining stability and balance.

Belief 3: Our shoes should stop us from feeling our environment

Truth: Sensory feedback from the foot provides your brain with 70 per cent of the information it needs to move in a natural and healthy way. It’s called proprioception and is the key to better posture and skillful movement.

The bare dynamics fit, hex-a-flex sole and ultra-thin and durable patented ‘proprioprotection’ sole featured in VIVOBAREFOOT’s range of barefoot running shoes enable the foot to behave more naturally and respond appropriately to its environment, literally putting a spring in your step, making you more sure-footed and providing maximum sensory feedback with grip and protection.

Network members receive an exclusive 30% discount on VIVOBAREFOOT shoes by using the code OZFITNET at www.soledshoes.com.au

Source: VIVOBAREFOOT

 

Prisoners reap mental rewards of yoga

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 Research from the UK has found that yoga can serve to improve mental health and mood in prisoners.

After prisoners underwent a ten-week yoga course, a team from Oxford University found that they reported reduced stress levels and improved mood and exhibited better behaviour control than fellow inmates who did not undergo the yoga course.

Study leaders Dr Amy Bilderbeck and Dr Miguel Farias, from the Departments of Experimental Psychology and Psychiatry at Oxford University, said; 'We found that the group that did the yoga course showed an improvement in positive mood, a decrease in stress and greater accuracy in a computer test of impulsivity and attention. The suggestion is that yoga is helpful for these prisoners.'

Previous studies have found yoga to have these beneficial effects in other settings, but this was first trial to record the effects in the prison environment, which has much higher rates of mental health problems, aggression and personal distress.

Bilderbeck added: 'This was only a preliminary study, but nothing has been done like this before. Offering yoga sessions in prisons is cheap, much cheaper than other mental health interventions. If yoga has any effect on addressing mental health problems in prisons, it could save significant amounts of public money.'

Source: Journal of Psychiatric Research

Diet drinks may increase weight gain

A recent review of research has found that regular consumption of artificially sweetened drinks may have an opposite effect to the weight loss intended.

In her review, professor of psychology and neuroscience, Susan Swithers found that frequently consuming non-calorific sweeteners, such as aspartame, sucralose and saccharin, may negatively affect metabolism; ‘Frequent consumption of high-intensity sweeteners may have the counterintuitive effect of inducing metabolic derangements’ she said.

Swithers found that consumption may actually increase chances of excessive weight gain, metabolic syndrome, cardiovascular disease and type 2 diabetes.

‘When it comes to making policy decisions, it's more important than ever that the science is considered and that the public understands what the science says in order to help them make the best health decisions’ Swithers said.

Alluding to the big business of artificial sweeteners, Swithers said; ‘The concern that these non-caloric sweeteners might not be healthy is a message that many people do not want to hear, especially as the prevalence of artificial sweeteners increases’.

Source: Trends in Endocrinology & Metabolism
 

GINGER

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Ginger is a purely delicious and versatile spice that I love adding to the recipes I create. It packs a whopping flavour punch, so a little goes a long way. Ginger is scientifcially shown to have potent antioxidant, anti-inflammatory and antimicrobial properties, and helps to boost immune function and combat cellular damage. This gut-friendly spice stimulates digestion, gut motility and bowel function, while helping to relieve bloating, cramping, wind and nausea – perfect for anyone with digestive issues. A recent study also found ginger to be as effective as pharmaceutical agents in relieving PMS pain in women.

I love using grated fresh ginger in raw juices, healing vegetable soups and thrown into a homemade Chai tea. Fresh grated ginger is also amazing in green salads scented with freshly chopped garden herbs, roasted pumpkin and lemon dressing.

For healthy recipes and nutrition tips from The Healthy Chef visit www.thehealthychef.com

(All Information Supplied By Member Gymbag at www.fitnessnetwork.com.au)