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Cold Weather May Help You Lose Weight

A new study shows that exposing mice to cold temperatures increases their body’s production of calorie-burning "brown fat" (Molecular Cell, published online Jan. 8, 2015). You have two types of fat in your body: • white fat that your body stores when you eat too much or exercise too little, and • brown fat...

Mitochondria and Gut Bacteria Work Together for More Endurance

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.

Mary Cain and Forced Weight Loss for Sports

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.

Flat Feet, Pigeon Toes and Bow Legs

Many of the world's great sprinters have flat feet. Most football coaches can pick their halfbacks just by watching them walk. The fastest runners are often flat footed, pigeon toed and bow-legged.

Why You Sweat More After Exercise

It's normal to sweat more after you finish exercising than you do while you exercise. Your body temperature varies throughout the day, going from around 97 degrees in the early morning to about 99 degrees in the early evening. Exercise raises body temperature considerably.

Get Stronger in 30 Minutes a Week

Most competitive bodybuilders spend hours trying to do many sets over and over again. You don't need to do that. Various studies show that you can gain up to 80 percent of your maximum strength by picking out four to eight specific lifts, lifting one set of ten of the heaviest weight in each, and repeating your program two or three times a week.

Benefits of Exercise from a Pill?

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.

How to Start an Exercise Program

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.

Low-Carbohydrate, High-Fat Diets for Endurance?

Can athletes improve their performance by following a diet that is low in carbohydrates and high in fat (LCHF)? Several popular sports magazines have carried articles advocating LCHF diets, even though at present there is no data to support this regimen for sports that require speed, including marathon running and long-distance bicycle racing. LCHF diets can slow you down in both training and racing.

Slope on Treadmills

Good treadmills have a lever that raises the front end to simulate running up hills, because running on level ground does not do much to strengthen your upper leg muscles. Running strengthens primarily your lower leg muscles.

Runner’s Heart: The Consequences of Competitive Exercise

Medical researchers agree that exercising from the early years into old age helps to prevent heart attacks, strokes and cancers, but this month a study from The University of Manchester showed that long-term intense training for racing in animals can damage the atrial-ventricular node that regulates the frequency of heart beats to cause heart block.

Why Humans Can Run Marathons and Apes Cannot

Extensive research by Dr. Ajit Varki at UC/San Diego suggest that 2-3 million years ago, our pre-human ancestors had a single genetic mutation that could explain why humans can outrun their primate relatives.

Delayed Onset Muscle Soreness (DOMS)

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.

Should You Cool Down after Exercise?

Cooling down means that after vigorous exercise, you move far more slowly for several minutes before you stop exercising for that session. The main reason for "cooling down" is to keep you from feeling dizzy or passing out after very vigorous exercise

Sugar for Intense Exercise

The best time to take sugar to help you prolong your intense exercise is 30 minutes or less before you start. Researchers in Scotland showed that taking a sugared drink 30 minutes before exercise allowed the subjects to exercise at 90 percent of their maximum capacity for 12 percent longer than when they took the same sugared drink two hours before exercise.

How Exercise Affects Your Immunity

Several recent studies show that if you don't follow your hard workouts with easy ones, you may suppress your immunity to increase risk for developing infections such as colds and increase your chances of injuring yourself.

Carbohydrate Loading DOES NOT Work

"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.

Lactic Acid is Good for You: Why Everyone with a Healthy Heart Should Do Interval Exercise

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.

Don’t Use Aspirin or NSAIDs for Muscle Pain from Exercise

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.

Drink Sugar and Caffeine Only During Vigorous Exercise

I have often recommended that exercisers take a sugared, caffeinated soft drink for a performance boost during prolonged vigorous exercise. I still think this is good advice, but people who are exercising at a casual pace for an extended time may want to restrict their intake of soft drinks

Ten-Minute Workouts for Fitness

One minute of intense exercise can give you the same level of fitness as 45 minutes of more casual exercise. Two groups of out-of-shape men exercised three times a week for 12 weeks. . .