Fifty-two percent of North Americans spend $41 billion a year on over-the-counter food supplements. Athletes and exercisers spend more than 14 percent of the $41 billion, or $5.67 billion, for supplements that are supposed to make them faster or stronger.
The training principles that improve performance in competitive athletes can be used by all exercisers, even those who have never exercised previously, and can help to prevent heart attacks and prolong lives. Exercise helps to prevent heart attacks because exercise makes muscles stronger, including your heart muscle.
Up to 70 percent of North Americans adults will develop diabetes or pre-diabetes, usually from insulin resistance caused by excess fat in the liver and muscles. Exercise helps to empty fat from the liver and muscles, so exercise helps to prevent and treat diabetes.
Scientific American has a fascinating article that explains why you should exercise your brain while you exercise your body. There is evidence that you may be able to make You can make new brain cells as you age by exercising your skeletal muscles and brain at the same time
Creatine is a substance found in muscle cells that helps your muscles produce energy, particularly while lifting heavy weights or exercising intensely. Your body makes creatine from three amino acids (protein building blocks) called L-arginine, glycine, and L-methionine. You also get creatine when you eat animal protein: meat, poultry or seafood.
If you feel discomfort or pain in the skin of your feet while you are exercising, stop exercising immediately and correct the problem. Continuously rubbing your skin can cause very painful blisters that can break and leave you with open painful areas for many weeks.
Mary Cain was unbeatable in high school races. At age 16, she became the youngest athlete ever to represent the U.S at a World Championship track meet, and at age 17, she was the 2014 World Junior Champion in the 3000 meter run.
If you want to become stronger and faster and have greater endurance, you need to exercise so intensely on one day that you damage your muscles and feel sore on the next day and then train at a reduced intensity for as many days as it takes for your muscles to heal and the soreness to lessen. Then you take your next intense workout.
Researchers reviewed eight studies that used accelerometers to follow 36,383 adults, 40 years of age and older, for six years. They found that exercising regularly, regardless of intensity, was associated with reduced risk for death during the study period, while sitting for more than nine hours a day was associated with increased risk of death.
I predict that in the next few years, virtually all cyclists will have motors on their bikes. I think that you can get a better training effect with a motor than without it. Anyone who has difficulty accelerating a bike will benefit from an added boost from an electric motor.
Interval training means that you alternate bursts of intense exercise with slow exercise until you feel tired. Short intervals are defined as lasting less than 30 seconds each, while long intervals usually last more than two minutes each. The most efficient, time-saving and health-benefiting way to exercise is to use short intervals
Most running injuries are caused by the high impact of your foot hitting the ground, which is determined most by the length of person's natural stride. Unnecessarily high impact can be caused by over-striding. Contrary to common belief, it is not important whether you land on the front of your foot or the heel.
A study from Westmont College in California and the University of Bath in England shows that standing at work or while watching television is not likely to do much to protect you from the increased risk for obesity, diabetes and heart attacks that have been associated with prolonged sitting. Standing up at work is just about the same as sitting because there is very little metabolic difference between sitting and standing.
Healthy and fit people usually don't need to eat during a ride when they cycle at a casual pace for less than two hours. However, you can prolong your endurance for a hard ride by taking a source of sugar when you ride very hard for more than an hour, and a source of salt when you ride for more than three hours.
People who want to grow larger muscles spend more than 10 million dollars a year on whey protein shakes. A new study on mice shows that these whey protein shakes contain very high levels of branched-chain amino acids (BCAAs), which can reduce certain brain hormones to increase risk for obesity and premature death.
The more intensely you exercise, the less likely you are to suffer a heart attack, even though heart attacks can be caused by intense exercise in some people who already have irregular heartbeats or blocked arteries leading to their hearts.
Some athletes and exercisers take pain medication (aspirin or NSAIDs) because they think it may prevent muscle soreness or will help them to heal faster after a workout. However, taking pain medicines before or during exercise will not block pain, help you to exercise longer or recover faster from exercise.
A recent study shows that people who use high-intensity interval training (HIIT) are far more likely to become injured than people who use less intense exercise and that the highest injury rate from interval training is in men at ages 20 to 39, the ages when they are at their highest potential to be at their best competitive level to become champion athletes.
Exercise is now recommended as part of the treatment for cancer by the American College of Sports Medicine, American Society of Clinical Oncology, National Comprehensive Cancer Network, American Cancer Society, Oncology Nursing Society, the Commission on Cancer, and the Cancer Foundation For Life. A regular exercise program reduces carcinogenic inflammation, strengthens the immune system, and improves mental processing by lowering cancer-inducing insulin-like growth factor 1, DNA damage and gene mutations, and increasing apoptosis.
If you are an exerciser and develop a sharp pain on a bone that hurts when you press directly on that spot and does not hurt to touch an inch away, you probably have a stress fracture. Stress fractures are very common injuries, particularly in runners.
Aging causes you to lose strength, no matter how much you exercise. Muscles are made up of hundreds of thousands of individual fibers, like a rope is made up of many strands. Each muscle fiber is innervated by a single motor nerve. With aging you lose motor nerves, and with each loss of a nerve, you also lose the corresponding muscle fiber that it innervates.
Several recent studies show that exercise helps to prolong your life by strengthening heart muscle, increasing the ability of the heart to pump increased amounts of oxygen through the body, reducing belly fat, and increasing the diversity of bacteria in your colon.
If you want to improve your level of fitness, you can try interval training, the technique used by athletes in sports requiring speed and endurance such as cycling, skiing, running or swimming. They exercise very intensely, rest, and then alternate intense bursts of exercise and rest until their muscles start to feel heavy or tired.