Even short periods of inactivity cause dramatic loss of muscle size and strength. After just two weeks of having one leg put in a cast, all 32 men in the study lost a tremendous amount in all measures of physical fitness, strength and muscle size in the immobilized leg. After six weeks of pedaling a bicycle for rehabilitation, they still did not regain all of the strength that they had lost
A review of many scientific articles shows that runners and bicycle racers can run and cycle faster with added strength training because it makes them stronger, so that they can run and cycle more efficiently with less effort. However, the improvement in racing performance with added weightlifting is small, and sometimes nonexistent, because lifting weights does not improve VO2max (the ability to take in and use oxygen).
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.
During the cold winter months when snow and ice are on the ground, it's too dangerous to ride a bike, so many cyclists run instead. The standard comparison is that one mile of running equals four miles of cycling, but that's lousy science. Although running requires the same amount of energy per mile at any speed (110 calories per mile) , riding is affected by wind resistance so the faster you ride, the more energy you use. So you have to compare running and cycling at different cycling speeds.
Athletes use interval training to make themselves faster and stronger, and everyone with a healthy heart can benefit from this technique. A typical interval workout for non-competitive exercisers would be a session of jogging, walking or cycling in which they sarm up by moving slowly for about 10 minutes, pick up the pace until they feel a slight burning in their muscles (this usually takes 10-20 seconds), slow down as soon as they feel this muscle burning, and go slowly until the burning is gone and breathing is back to normal.
You feel cold most in your fingers, ears and toes. To help keep your hands warm on very cold days, wear an inner layer of thin gloves made from loosely-woven material that permits sweat to pass through. Gloves allow you to control your fingers better than mittens when you shift gears or use ski poles.
You sweat more after you finish exercising than you do while you exercise. More than 70 percent of the energy that powers your muscles is lost as heat, causing your body temperature to rise during exercise. To keep your body temperature from rising too high, your heart pumps the heat in your blood from your muscles to your skin
A researcher posing as a 15-year-old football player called 244 health food stores across the United States and asked if they would sell him protein supplements to give him larger muscles. More than two-thirds of sales attendants at the health food stores recommended that he buy the protein supplement, creatine.
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.
How can sled dogs run more than 100 miles a day for weeks on end, while humans couldn’t possibly recover from such abuse of their muscles? A study from Ohio State University shows why.
Countless studies have shown that exercise helps to prevent heart attacks, but some researchers have found scarring in heart muscle and increased plaques in the heart arteries of men who have run many marathons and triathlons, resulting in news headlines warning of "too much exercise."
If you want to become fit and use exercise to help prevent a heart attack, first check with your doctor to make sure that you do not have anything wrong with your heart or blood vessels. Intense exercise can increase your risk for a heart attack if you already have a damaged heart.
Don't believe that you can gain the benefits of exercise without exercising. Many products are promoted to give people bigger muscles and make them better athletes, as well as to help them lose weight and prevent diabetes and heart attacks. They are sold to unsuspecting consumers without needing prescriptions. These products are not approved by the Food and Drug Administration and are likely to be ineffective or even harmful.
To make muscles stronger, you need to exercise intensely enough to damage the muscles. You can tell that you are damaging muscles when you exercise vigorously enough to feel soreness in those muscles eight to 24 hours later, which is called Delayed Onset Muscle Soreness or DOMS.
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.
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
"Cooling down" means that after you exercise intensely, you slow down and exercise at low intensity for a while before you stop exercising for that session. The scientific literature is controversial on whether cooling down helps to reduce next-day muscle soreness to help muscles to recover faster.
"Carbohydrate loading" the night before a big race can harm your performance and your health. More than forty years ago, I reported the case of a marathon runner who had a heart attack after carbohydrate loading in the Journal of the American Medical Association.
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.
Endurance training for six weeks in humans and mammals has been shown to increase mitochondrial content from 30 to 100 percent and volume density up to 40 percent.
A heart attack is caused by lack of oxygen. Anything that increases the supply of oxygen to the heart markedly reduces risk for suffering a heart attack, improves a heart attack victim’s chances of surviving a heart attack and of not having another heart attack, and makes him or her able to be far...
Some athletes and exercisers use pain medication, such as ibuprofin (Advil, Motrin) and other non-steroidal anti-inflammatory drugs (NSAIDs), because they think it will help them to recover faster from muscle soreness so they will be able to do more training and become better athletes. NSAIDs do not prevent DOMS (Delayed Onset Muscle Soreness).
Many studies show that exercise helps to prevent heart attacks, and it may do so by changing the bacteria in your colon. A recent study from Finland shows that exercising for just six weeks can increase healthful anti-inflammatory bacteria in your colon.
Which burns more calories, running or cycling? The standard comparison is that one mile of running equals four miles of cycling, but that's lousy science. Although running requires the same amount of energy per mile at any speed (110 calories per mile), riding is affected by wind resistance so the faster you ride, the...