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Does Ultra-Endurance Exercise Harm the Heart?

Research evidence shows that exercise strengthens the heart, prevents and treats heart attacks and strokes, and prolongs lives (Circulation, 2018;137(18):1896-1898). The more frequently people exercise, the less likely they are to die of heart disease (JACC Cardiovasc Imaging, 2017;10:1461-1468), but there is some evidence that a person can increase heart attack risk by exercising...

How Exercise Prolongs Your Life

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.

Motor-Assist Bicycles: Benefits of Passive Exercise

Most bicycle shops are now selling motor-driven bicycles, which can be an ideal solution for a person who is out of shape or just not strong enough to ride a regular bike. Motor-driven stationary bicycles make it possible for just about anyone to gain the benefits of an exercise program, even those with severe disabilities.

Interval Training Helps Your Heart

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...

Fruit Beats Sports Drinks for Exercisers

Many studies show that you can exercise longer and more intensely and recover faster when you take a source of sugar during vigorous exercise. Dozens of brands of sports drinks are promoted to fill this need, but a new study from Appalachian State University shows that a banana appears to offer superior results, specifically helping athletes to recover faster from intense exercise.

Cold Weather Exercise in 2021

This winter is more dangerous than previous winters because cold weather increases your risk for COVID-19, since it increases the time that people spend indoors where the virus can accumulate in the air. More than 95 percent of COVID-19 appears to be acquired indoors, particularly where people congregate.

Sleep to Recover from Hard Exercise

Sleeping can help to prevent exercise injuries. Healthy U.S. soldiers in training are less likely to suffer exercise-related injuries such as fractures, sprains and muscle strains when they sleep at least eight hours at night.

Exercise to Help Prevent a Heart Attack

The same training principles that improve athletic performance in competitive athletes also help to prevent heart attacks and prolong lives. The SUN Study on 18,737 middle-aged people showed that those who exercise intensely have half the rate of heart attacks as those who do the same amount of exercise less intensely.

All Exercise is Good, and Vigorous Exercise is Better

A new study suggests that the more intensely you exercise, the less likely you are to suffer a heart attack. Researchers followed 403,681 U.S. adults for an average 10 years and found that those who spent a greater proportion of their exercise time exercising intensely had a significantly lower risk of death from heart attacks than those who exercised for the same amount of time but at lower intensity.

Everyone Should Exercise After Meals

A study from New Zealand shows that walking 10 minutes after meals lowers high blood sugar by more than 22 percent in diabetics, which is more effective than 30 minutes of exercise done once a day.

Exercise May Help to Prevent Dementia

More than 80 percent of North Americans over the age of 85 suffer from some form of dementia. A new study in rats helps to explain why exercise could help to prevent or delay this dreaded condition (Sci Rep, 2017 Sep 7;7(1):10903). A group of rats were kept in cages that had exercise wheels,...

Why World Records in Endurance Sports Events Keep Getting Faster

On May 6, 1954, Roger Bannister ran the first sub-four-minute mile. In the 66 years since that world record was set, more than 1600 men have run sub-four-minute miles. The current world record is 3:43.13. The incredible improvement in world records in endurance events in all sports is mostly due to changes in training techniques.

Resistance Training for Endurance Sports

A recent review of 22 scientific studies shows that adding a resistance program such as lifting weights to endurance sports such as running or cycling can increase muscle size and strength, with greater benefit from low volume, high-resistance weight lifting than high volume, lower-resistance exercise.

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.

Sarcopenia (Muscle Loss with Aging) Linked to Inflammation

We can now add sarcopenia, loss of strength and muscle size with aging, to the list of medical problems associated with inflammation. Older people who suffer from sarcopenia are far more likely to have high blood levels of the markers of inflammation such as CRP, SED rate and adiponectin.

What to Eat Before, During and After a Bicycle Ride

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.

Making Muscles Stronger

If you want to make a muscle stronger, you have to exercise it intensely enough to damage the muscle fibers and when they heal, they will be stronger than they were. You can tell you are causing muscle damage because of the burning you will feel during exercise and the soreness in that muscle you feel four to eight hours later.

Resistance Exercise You Can Do at Home

Resistance exercise is the best way to slow down the loss of muscle strength that occurs with aging, and I believe that everyone should do some type of resistance exercise (moving your muscles against an opposing force) as part of their regular exercise program.

Second Wind

Second wind means that when you run very fast, you reach a point where you gasp for breath and your muscles burn so much that you feel like you have to slow down, but you try to keep on pushing. After several seconds, you feel recovered and pick up the pace.

Recreational Runners and Cyclists Should Lift Weights

To preserve muscle and bone size and strength, recreational runners and cyclists should do upper body and core weight lifting and resistance training. Everybody will lose muscle and bone size and strength with aging. Your bones weaken progressively after age 30, and between ages 35 and 50, about 28 percent of North American men and women suffer from bone weakening called osteopenia.

Muscle Cramps: Prevention and Treatment

Muscle cramps occur most often at night when you are sleeping, but they also can occur when you exercise vigorously, tear a muscle, or keep one leg in an awkward position, such as sitting in a chair in the same position for a long time. Muscle cramps are classified into those that occur during exercise and those that can occur at any time not related to exercise, usually at night.

The 30-20-10 Plan to Boost Your Exercise Progam

If you hate the idea of intense exercise, try the 30-20-10 Plan developed by Jens Bangsbo at the University of Copenhagen in Denmark. Dr. Bangsbo asked 132 middle-aged recreational runners to replace their casual workouts with his 30-20-10 Plan.

How to Walk Faster

To become fit you need to exercise vigorously enough to increase your heart rate by at least 20 beats a minute. Walking slowly doesn't make you fit.

Restricting Carbohydrates Slows You Down

Restricting carbohydrates with a keto diet or fasting will tire you earlier when you exercise. Many studies show that low-carbohydrate diets impair performance in sports that require speed. On a low-carbohydrate diet, you can't train very fast and you can't move as fast in races.

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.

Anabolic Steroids

When I look at today's baseball players, I just can't believe how big they are. They are larger and stronger than the best players of the 1930s to 1970s. Babe Ruth, arguably the greatest hitter who ever lived, was a fat elephant with relatively small muscles and a huge belly compared to the average player today.

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.

Exercise for Endurance AND Strength

If you want to gain maximum benefit from your exercise program, you should try to do both endurance (heart-lung) activities and resistance (muscle strength) training.

How to Do Interval Training

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.

Cooling Down After Intense Exercise

"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.