Category Archives: Exercise

Mark Rippetoe Argues That Older Folks Need Strength Training

Of course, he’s right. Click the link below for his reasons.

“Strength – as well as a tolerance for childish nonsense – is the thing we all lose as we age. Squatting down, standing back up, putting things overhead, pulling things up the driveway, loading the groceries, wrestling with the grandkids, teaching the dog who’s boss, mowing the yard, putting the broken lawnmower in the truck again: simple physical tasks we took for granted years ago are often problems for older, weaker people, as well as a source of potential injury that can be expensive and debilitating.

For most of us, this happens because of inactivity. If you do not use your muscles to produce enough force to convince them to maintain their ability to do so, it shouldn’t be surprising that they become less capable of doing it. And walking, running, riding a bicycle – physical activities whose performance is not limited by strength for even moderately active people – cannot increase or even maintain strength.”

Source: Strength Training for People My Age | Mark Rippetoe

We Don’t Know How to Get Overweight Kids to Exercise

From a recent meta-analysis:

“In conclusion, there is no evidence that currently available interventions are able to increase physical activity among overweight or obese children. This questions the contribution of physical activity to the treatment of overweight and obesity in children in the studied interventions and calls for other treatment strategies.”

Source: Effectiveness of interventions on physical activity in overweight or obese children: a systematic review and meta-analysis including studies with o… – PubMed – NCBI

For weight loss in overweight and obese children, you have to focus on diet modification. Same as adults.

Is Your Workout Routine a Good Match for Your Genetics?

It’s well known among experts but not the hoi poloi that some folks don’t respond to exercise programs with an increase in fitness. And if you’re not responding, your exercise program may be a massive waste of time.

Check out this article at NYT:
“These data suggest that “there is no one-size-fits-all approach to exercise,” says Brendon Gurd, an associate professor of kinesiology at Queen’s University who oversaw the study. “But it does seem as if there is some size that fits everyone.”

The question is how to determine which form of exercise best fits you [endurance versus high-intensity interval training].

The answer, Dr. Gurd says, is simple trial and error.”

Read the article for a three-week test that may tell you which is best for you.

How Much Exercise Does It Take to Prevent Diabetes?

Hop on and ride, ride, ride to prevent diabetes

Hop on and ride, ride, ride to prevent diabetes

Even if you have type 2 diabetes already, share this post with someone who has prediabetes or risk of getting T2 diabetes. You could save a life and prevent a lot of hassle.

From MNT:

A new study, published this week in the journal Diabetologia, takes a deeper look at the role of exercise in the development of type 2 diabetes. It is the most in-depth study to examine exercise independent from other influential factors, such as diet. The conclusions from the report are clear: “This research shows that some physical activity is good, but more is better.” (says study co-author Dr. Soren Brage)

Currently, physical activity guidelines in the U.S. and the United Kingdom recommend 150 minutes of moderate activity or 75 minutes of vigorous activity per week; this could include cycling, walking, or sports. However, according to the Centers for Disease Control and Prevention (CDC), fewer than 50 percent of American adults meet these recommendations.

The current study was a result of collaborative work between two institutions – University College London and the University of Cambridge, both of which are based in the U.K. Data from more than 1 million people was collated. In all, the team analyzed 23 studies from the U.S., Asia, Australia, and Europe.

***

According to the analysis, cycling or walking briskly for 150 minutes each week cuts the risk of developing type 2 diabetes by up to 26 percent.

Those who exercise moderately or vigorously for an hour each day reduced their risk by 40 percent. At the other end of the scale, for those who did not manage to reach the 150 minute target, any amount of physical activity they carried out still reduced the risk of type 2 diabetes, but to a lesser extent.

Source: Exercise vs. diabetes: New level of detail uncovered – Medical News Today

Steve Parker, M.D.

PS: If you want to start an exercise program, my books will get you started.

P.D. Mangan’s Science-Based Weight Training 

No evidence of anabolic steroids here. Primarily estrogen.

She won’t be at your home gym

I am a huge advocate of weight training (aka resistance or strength training).

Folks new to weight training, or simply thinking about starting a program, are often intimidated by the jargon and contradictory information available. P.D. Mangan clears up a lot of the confusion in a brief article.

I quote:

“Misconceptions and wrong ideas abound in weight training, probably because so many enthusiastic amateurs are involved in it. In this article, I’ll try to clear up some of the misconceptions with a look at at science-based weight training.

In recent articles, we saw that brief workouts, at 15 minutes, done infrequently, at twice a week, can produce significant strength gains. We saw that compound lifts, not isolation lifts, are the most effective strength exercises, and are essential for the serious strength trainer. And we saw that hard weight lifting causes muscle damage, which necessitates recovery time.

Here I’ll focus on what science has to say about additional aspects of weight lifting (resistance training). These come from “Evidence-Based Resistance Training Recommendations” by Fisher et al.”

Source: Science-Based Weight Training – Rogue Health and Fitness

Resistance Training Cuts Risk of Diabetes and Cardiovascular Disease in Middle-Aged Women

That's a dumbbell in her right hand. I work-out with those myself.

That’s a dumbbell in her right hand. I work-out with those myself.

I don’t have access to the full scientific report, but I’ve posted part of the abstract below.

The biggest problem with the study at hand is that physical activity apparently was surveyed only at the start of this 14-year study. Results would be much more robust if activity was surveyed every year or two. My overall activity level seems to change every two or three years. How about you?

Moving on.

“Compared to women who reported no strength training, women engaging in any strength training experienced a reduced rate of type 2 diabetes of 30% when controlling for time spent in other activities and other confounders. A risk reduction of 17% was observed for cardiovascular disease among women engaging in strength training. Participation in both strength training and aerobic activity was associated with additional risk reductions for both type 2 diabetes and cardiovascular disease compared to participation in aerobic activity only.

CONCLUSIONS: These data support the inclusion of muscle-strengthening exercises in physical activity regimens for reduced risk of type 2 diabetes and cardiovascular disease, independent of aerobic exercise. Further research is needed to determine the optimum dose and intensity of muscle-strengthening exercises.”

PMID 27580152

Source: Strength Training and the Risk of Type 2 Diabetes and Cardiovascular Disease. – PubMed – NCBI

Steve Parker, M.D.

PS: Cardiovascular disease includes heart attack, cardiac death, stroke, coronary angioplasty, and coronary artery bypass grafting.

Your Level of Fitness May Be More Important Than the Number of Hours You Exercise

She can increase intensity by increasing the weight of those dumbbells

She can increase intensity by increasing the weight of those dumbbells

You’ve heard that “sitting is the new smoking,” right?

Regular physical activity prevents disease and prolongs life. But if you nevertheless still spend to much time sitting around either at work or home, the sitting tends to counteract the benefits of your exercise.

A new study says that your fitness level is more important for long-term health than the number of hours you exercise. Fitness level in this context was cardiorespiratory fitness, probably measured by a maximal-effort treadmill or bicycle test.

Some of your fitness level is inherited, but you can also improve your fitness with the proper intensity or duration of exercise. Rather than exercise longer, I prefer more intensity. Just strolling around the mall at 2 mph for two hours isn’t going to improve fitness in most folks.

From MNT:

“The team conducted a cross-sectional study of 495 women and 379 men from Norway aged between 70-77 years. Sedentary time and physical activity were assessed by accelerometers, while cardiorespiratory fitness was determined by peak oxygen uptake (VO2 peak) – the measurement of the volume of oxygen that the body can utilize during physical exertion.

Researchers compared different levels of activity with fitness levels and cardiovascular risk factor clusters. A cardiovascular risk factor cluster was defined as the presence of three to five risk factors for heart disease.

These risk factors included: elevated waist circumference, elevated blood triglycerides or reduced “good” cholesterol levels, high blood pressure or treatment for hypertension, and elevated fasting blood sugar levels – combined symptoms commonly referred to as metabolic syndrome.

High cardiorespiratory fitness reduced risk of heart diseaseFindings – published in Mayo Clinic Proceedings – showed that when compared with women and men who were the least sedentary, women and men from the most sedentary group were 83 percent and 63 percent more likely to have cardiovascular risk factors from extended time sitting, respectively.

However, when the team took participants’ level of fitness into consideration – measured by having high age-specific cardiorespiratory fitness – they found that the fittest 40 percent had a decreased likelihood of cardiovascular risk factors from prolonged sitting.This finding held true even though the fittest participants spent between 12-13 hours per day sedentary and did not meet current moderate to vigorous physical activity guidelines.”

Source: Fitness, not physical activity, mitigates negative effects of prolonged sitting – Medical News Today

PS: If you’re new to exercise, I teach you how to get started in my books.