Category Archives: Exercise

Is Weight Training Better Than Aerobics for Heart Health?

One…..more…..rep!

“Lifting weights is healthier for the heart than going for a run or a walk, new research has found. Scientists looking at the health records of more than 4,000 people have concluded that, while both forms of exercise reduce the risk of developing heart disease, static activities such as weight lifting or press-ups [push-ups] have a greater effect than an equivalent amount of dynamic exercise such as running, walking or cycling.

The research challenges commonly held assumption that so-called “cardiovascular” pursuits like running are of greatest benefit to the heart.”

Source: Weight lifting better for heart health than running, new study finds

I like these findings, but wonder if they can be replicated.

Steve Parker, M.D.

low-carb mediterranean diet

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Are Drugs the Answer to Unhealthy Lifestyles?

paleobetic diet, low-carb diet, diabetic diet

“This is much easier than exercising and losing 30 pounds!”

Fiona Godlee, editor-in-chief of the British Medical Journal, has a heretical short article at BMJ. I recommend you read the whole thing. It starts thusly:

More than half of adults aged over 45 will be labelled as hypertensive if new US guidelines are adopted, concludes a study in The BMJ this week (doi:10.1136/bmj.k2357). This equates to 70 million people in the US and 267 million people in China being eligible for antihypertensive drugs, a marked increase on already high rates of drug treatment for high blood pressure. Furthermore, the study calculates that 7.5 million people in the US and 55 million in China would be advised to start drug treatment, while 14 million in the US and 30 million in China would be advised to receive more intensive treatment. The evidence from trials indicates some benefit from drugs in terms of reduced risk of stroke and heart disease, but is mass medication really what we want?

Hypertension is just one of the many heads of the lifestyle disease hydra. Another is type 2 diabetes. Once thought to be irreversible and progressive, it is now known to be potentially reversible through weight loss. This is the cautious conclusion of the review by Nita Forouhi and colleagues (doi:10.1136/bmj.k2234), part of our series on the science and politics of nutrition (bmj.com/food-for-thought). Whether by calorie or carbohydrate restriction, weight loss has been shown to improve glycaemic control, blood pressure, and lipid profile and is the key to treatment and prevention of type 2 diabetes, they say.

She goes on to talk about fatty liver disease (NASH) and offers an alternative, of sorts, to pills. Good luck with that.

Source: Pills are not the answer to unhealthy lifestyles | The BMJ

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ACFT to Replace Army Physical Fitness Test

Look into “body weight training” if weight machines and free weights like dumbbells don’t appeal to you

I have long advocated measuring your fitness level periodically and seeing how you stack up against a benchmark. My favorite benchmark is the U.S. Army Physical Fitness Test (APFT).

The new Army standard testing will be too complicated for most non-military folks.

UPI has the story:

The U.S. Army is introducing an extensive overhaul of its physical fitness test that, with minor changes, has mostly been the same since 1980.The new test, announced this week, changes the name from the Army Physical Fitness Test to the Army Combat Fitness Test and is planned to become gender and age neutral. It will include a series of physical events, while the APFT was a series of pushups, situps and a 2-mile run.

The new standards call for deadlift tests, throwing ten-pound balls for distance backwards, and hand-release pushups that require hands to be taken off the ground for greater muscle tension. It also includes sled drags to simulate casualties, sprints with 40-pound kettle bells, hanging from a pull-up bar with legs up and the standard 2-mile run.

Source: U.S. Army to introduce new physical fitness test – UPI.com

You will also find the comment section interesting.

Steve Parker, M.D.

low-carb mediterranean diet

Click the pic to purchase at Amazon.com

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Certain Blood Pressure Medications May Injure or Impair Athletes

Not that serious…yet

Seriously athletic folks, particularly those in sports with high aerobic demand, should avoid these BP drug classes:

  • Diuretics (they predispose to dehydration)
  • Beta blockers (they may decrease exercise tolerance via slowing of heart rate)

Better choices for athletes are:

  • Angiotensin converting enzyme inhibitors (ACEIs)
  • Angiotensin II receptor blockers (ARBs)
  • long-acting dihydropyridine calcium channel blockers

These latter drugs are not likely to affect athletic performance or cause other complications. If you can’t figure out which class of drug you take, ask your physician, pharmacist, or Dr Google.

Steve Parker, M.D.

low-carb mediterranean diet

Click the pic to purchase at Amazon.com in the U.S.

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Diet to Lose Weight, Exercise to Keep It Off

Exercise is more helpful for preventing weight gain than for inducing weight loss

From The New York Times:

It is a question that plagues all who struggle with weight: Why do some of us manage to keep off lost pounds, while others regain them?

Now, a study of 14 participants from the “Biggest Loser” television show provides an answer: physical activity — and much more of it than public health guidelines suggest.

On average, those who managed to maintain a significant weight loss had 80 minutes a day of moderate activity, like walking, or 35 minutes a day of vigorous exercise, like running.

My patients taught me this years ago.

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Mark Rippetoe Insists Old Folks Need Strength Training

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 agree. Click the link below for details.

“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

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Can You Regain Muscle Mass If Over 60?

She'll lose muscle fibers if she gets too sedentary as she ages

She’ll lose muscle fibers if she gets too sedentary as she ages

“Our lab and others have shown repeatedly” that older muscles will grow and strengthen, says Marcas Bamman, a professor of integrative biology at the University of Alabama at Birmingham. In his studies, men and women in their 60s and 70s who began supervised weight training developed muscles that were as large and strong as those of your average 40-year-old.”

Source: Can You Regain Muscle Mass After Age 60? – The New York Times

Dr. Bamman says older folks (over 60?) don’t add new muscle fibers like young’uns do. But an effective exercise program will cause hypertrophy (growth) of the existing muscle fibers. “Effectiveness” probably depend on exhausting muscle groups during weight training.

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