Wednesday, February 2, 2011

New training gig, and articles on fat, orthotics, sitting, old muscles, and health and beauty sports drink

Fitness article roundup, including bone marrow stem cell conversion to bone or fat, orthotic doubts, more on the danger of sitting too much, strength training in old age, ginger for muscle pain, and vegetable consumption and attractiveness.

Phys Ed: More Bone (and Less Fat) Through Exercise
For those requiring additional reasons to show up at the running path or at the gym in the dreary heart of winter, science has come up with a compelling new motivation. Exercise can, it appears, keep your bone marrow from becoming too flabby.
Yet another compelling argument to exercise.  This makes me think about how I can add more short workouts into my week.

Close Look at Orthotics Raises a Welter of Doubts
Benno M. Nigg has become a leading researcher on orthotics — those shoe inserts that many athletes use to try to prevent injuries. And what he has found is not very reassuring. 
His overall conclusion: Shoe inserts or orthotics may be helpful as a short-term solution, preventing injuries in some athletes. But it is not clear how to make inserts that work. The idea that they are supposed to correct mechanical-alignment problems does not hold up.
Bracing an area causes it to weaken.  There may be anatomical necessities in some instances, but movement and strength training will be far most of the time.

Couch Potatoes Beware: Too Much Time Spent Watching TV Is Harmful to Heart Health
ScienceDaily (Jan. 11, 2011)
Spending too much leisure time in front of a TV or computer screen appears to dramatically increase the risk for heart disease and premature death from any cause, perhaps regardless of how much exercise one gets, according to a new study published in the January 18, 2011, issue of the Journal of the American College of Cardiology.
Yes, sitting is definitely bad.

Strengthening Older Muscles
“Resistance exercise like weight lifting and increased protein are the best tools to adjust to the loss of muscle with aging,” Dr. Heber said. “Exercise combined with adequate protein intake can lead to increases in muscle mass and performance, even in the very old.”
I have a 78 year old client who is clearly getting stronger, and a lot of fun to work with.

The Claim: Eating Ginger Helps Reduce Muscle Pain and Soreness
"Ultimately, the ginger groups experienced roughly 25 percent reductions in exercise-induced muscle pain 24 hours after a workout. "
" was associated with less soreness the following day, leading the researchers to conclude that ginger may help “attenuate the day-to-day progression of muscle pain.”
This will make a great addition to my cherry-beet sports drink!

Eating Vegetables Gives Skin a More Healthy Glow Than the Sun, Study Shows
ScienceDaily (Jan. 12, 2011)
New research suggests eating vegetables gives you a healthy tan. The study, led by Dr Ian Stephen at The University of Nottingham, showed that eating a healthy diet rich in fruit and vegetables gives you a more healthy golden glow than the sun.
Dr Stephen said: "We found that, given the choice between skin colour caused by suntan and skin colour caused by carotenoids, people preferred the carotenoid skin colour, so if you want a healthier and more attractive skin colour, you are better off eating a healthy diet with plenty of fruit and vegetables than lying in the sun."
My future sports drink will not only be good for your health, it will make you better looking!