Exercise2u Newsletter

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This is an early demo of a newsletter I\'ve done for Exercise2u.

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Exercise2u Newsletter

  1. 1. EXERCISE2UMONTHLYApril 30, 2011 Exercise2u is a In-Home/On-Line Personal Training Business run by David Herber. Is Sitting a Lethal Activity? James Vlahos The New York Times DR. LEVINE’S MAGIC UNDERWEAR which has challenged long-held beliefs about of their food in the lab for two months and resembled bicycle shorts, black and skintight, human health and obesity. To help me were told not to exercise. With nary a snack but with sensors mounted on the thighs and understand some of the key findings, he nor workout left to chance, Dr. Levine was wires running to a fanny pack. The look was suggested that I become a mock research trial able to plumb the mysteries of a closed part Euro tourist, part cyborg. Twice a second, participant. First my body fat was measured metabolic universe in which every calorie, 24 hours a day, the inside a white, futuristic capsule called a Bod consumed as food or expended for energy, “Why do some magic underwear’s Pod. Next, one of Dr. Levine’s colleagues, could be accounted for. people who accelerometers and Shelly McCrady-Spitzer, placed a hooded His initial question — which he first inclinometers mask over my head to measure the content of posed in a 1999 study — was simple: Why do consume the would assess every my exhalations and gauge my body’s calorie- some people who consume the same amount same amount of movement I made, burning rate. After that, I donned the magic of food as others gain more weight? After however small, and underwear, then went down the hall to the assessing how much food each of his subjects food as others whether I was laboratory’s research kitchen for a breakfast needed to maintain their current weight, Dr. lying, walking, whose calories were measured precisely. Levine then began to ply them with an extra gain more standing or sitting. A weakness of traditional activity and 1,000 calories per day. Sure enough, some of weight?” James Levine, a obesity research is that it relies on self- his subjects packed on the pounds, while researcher at the reporting — people’s flawed recollections of others gained little to no weight. Mayo Clinic in Rochester, Minn., has an how much they ate or exercised. But the intense interest in how much people move — participants in a series of studies that Dr. and how much they don’t. He is a leader of an Levine did beginning in 2005 were assessed emerging field that some call inactivity studies, and wired up the way I was; they consumed all 1
  2. 2. “We measured everything, thinking we were going to find some young, fit and thin volunteers and recorded a 40 percent reduction in magic metabolic factor that would explain why some people didn’t gain insulin’s ability to uptake glucose in the subjects — after 24 hours ofEXERCISE2U MONTHLY April 30, 2011 weight,” explains Dr. Michael Jensen, a Mayo Clinic researcher who being sedentary. collaborated with Dr. Levine on the studies. But that wasn’t the case. Over a lifetime, the unhealthful effects of sitting add up. Alpa Patel, Then six years later, with the help of the motion-tracking underwear, an epidemiologist at the American Cancer Society, tracked the health of they discovered the answer. “The people who didn’t gain weight were 123,000 Americans between 1992 and 2006. The men in the study who unconsciously moving around more,” Dr. Jensen says. They hadn’t spent six hours or more per day of their leisure time sitting had an started exercising more — that was prohibited by the study. Their bodies overall death rate that was about 20 percent higher than the men who simply responded naturally by making more little movements than they sat for three hours or less. The death rate for women who sat for more had before the overfeeding began, like taking the stairs, trotting down than six hours a day was about 40 percent higher. Patel estimates that on the hall to the office water cooler, bustling about with chores at home or average, people who sit too much shave a few years off of their lives. simply fidgeting. On average, the subjects who gained weight sat two Another study, published last year in the journal Circulation, looked hours more per day than those who hadn’t. at nearly 9,000 Australians and found that for each additional hour of People don’t need the experts to tell them that sitting around too television a person sat and watched per day, the risk of dying rose by 11 much could give them a sore back or a spare tire. The conventional percent. The study author David Dunstan wanted to analyze whether wisdom, though, is that if you watch your diet and get aerobic exercise the people who sat watching television had other unhealthful habits that at least a few times a week, you’ll effectively offset your sedentary time. A caused them to die sooner. But after crunching the numbers, he reported growing body of inactivity research, however, suggests that this advice that “age, sex, education, smoking, hypertension, waist circumference, makes scarcely more sense than the notion that you could counter a body-mass index, glucose tolerance status and leisure-time exercise did pack-a-day smoking habit by jogging. “Exercise is not a perfect antidote not significantly modify the associations between television viewing and for sitting,” says Marc Hamilton, an inactivity researcher at the all-cause . . . mortality.” Pennington Biomedical Research Center. Sitting, it would seem, is an independent pathology. Being sedentary The posture of sitting itself probably isn’t worse than any other for nine hours a day at the office is bad for your health whether you go type of daytime physical inactivity, like lying on the couch watching home and watch television afterward or hit the gym. It is bad whether “Wheel of Fortune.” But for most of us, when we’re awake and not you are morbidly obese or marathon-runner thin. “Excessive sitting,” Dr. moving, we’re sitting. This is your body on chairs: Electrical activity in Levine says, “is a lethal activity.” the muscles drops — “the muscles go as silent as those of a dead horse,” The good news is that inactivity’s peril can be countered. Working Hamilton says — leading to a cascade of harmful metabolic effects. late one night at 3 a.m., Dr. Levine coined a name for the concept of Your calorie-burning rate immediately plunges to about one per minute, reaping major benefits through thousands of minor movements each a third of what it would be if you got up and walked. Insulin day: NEAT, which stands for Non-Exercise Activity Thermogenesis. In effectiveness drops within a single day, and the risk of developing Type 2 the world of NEAT, even the littlest stuff matters. McCrady-Spitzer diabetes rises. So does the risk of being obese. The enzymes responsible showed me a chart that tracked my calorie-burning rate with zigzagging for breaking down lipids and triglycerides — for “vacuuming up fat out lines, like those of a seismograph. “What’s that?” I asked, pointing to of the bloodstream,” as Hamilton puts it — plunge, which in turn causes one of the spikes, which indicated that the rate had shot up. “That’s the levels of good (HDL) cholesterol to fall. when you bent over to tie your shoes,” she said. “It took your body more Hamilton’s most recent work has examined how rapidly inactivity energy than just sitting still.” can cause harm. In studies of rats who were forced to be inactive, for In a motion-tracking study, Dr. Levine found that obese subjects example, he discovered that the leg muscles responsible for standing averaged only 1,500 daily movements and nearly 600 minutes sitting. In almost immediately lost more than 75 percent of their ability to remove my trial with the magic underwear, I came out looking somewhat better harmful lipo-proteins from the blood. To show that the ill effects of — 2,234 individual movements and 367 minutes sitting. But I was still sitting could have a rapid onset in humans too, Hamilton recruited 14 nowhere near the farm workers Dr. Levine has studied in Jamaica, who average 5,000 daily movements and only 300 minutes sitting. Dr. Levine knows that we can’t all be farmers, so instead he is Tips exploring ways for people to redesign their environments so that they Losing Millimeters, encourage more movement. We visited a chairless first-grade Centimeters, or classroom where the students spent part of each day crawling along inches around mats labeled with vocabulary words and jumping between platforms your waist is a while reciting math problems. We stopped by a human-resources great way to staffing agency where many of the employees worked on the move at monitor fat loss! treadmill desks — a creation of Dr. Levine’s, later sold by a company Dont rely solely called Steelcase. on the scale! Dr. Levine was in a philosophical mood as we left the temp agency. For all of the hard science against sitting, he admits that his campaign against what he calls “the chair-based lifestyle” is not limited to simply a quest for better physical health. His is a war against inertia itself, which he believes sickens more than just our body. “Go into cubeland in a tightly controlled corporate environment and you immediately sense that there is a malaise about being tied behind a computer screen seated all day,” he said. “The soul of the nation is sapped, and now it’s time for the soul of the nation to rise.” 2
  3. 3. EXERCISE2U MONTHLY April 30, 2011 "Living a healthy lifestyle will only deprive you of poor health, lethargy, and fat." -Jill Johnson Jill Johnson Healthy Breakfast Choices William Leigh Askmen.com Kick-starting your morning with a healthy breakfast is The Muscle-Builders Breakfast imperative -- it is, after all, the most important meal of the day. Does OK, so you can go the protein shake route, but really? They’re breakfast in less than 10 minutes sound familiar? It’s far too easy to unpleasant and, unless you’re a complete muscle nut, no fun. You grab something on your way to work. Im guessing this will usually be want to be enjoying your breakfast as well as building those biceps. a bagel, croissant or other pastry, as Picking the right breakfast will not only that’s what I’m often tempted to pick Building muscle? Opt for high-protein help with muscle building but will also fill up when I’m running late. But eating breakfasts like egg-white omelets with avocado. you with energy for the day ahead -- a a healthy breakfast is essential for Running a marathon? Load up on slow-release perfect pick-me-up. We’re looking to kick- maintaining energy and attention foods like oatmeal. start your metabolism and get your body levels, as well as for helping you avoid Keep fluid levels high when your body goes into into an anabolic state by going for high snacking, but there are variations you recovery mode. protein, along with some complex carbs should focus on, depending on diet, and healthy fats. An egg-white omelet with fitness regime and your ultimate goals. We’ve chosen some of the shredded chicken is a winner. Add some finely sliced chili to get the most common athletic challenges and checked out what healthy blood flowing and then serve with some avocado diced on top for a breakfast choices are at your disposal when training. healthy fat. With a squeeze of lime (top off with cilantro if you have some), you have mastered the healthy breakfast choice. 3
  4. 4. EXERCISE2U MONTHLY April 30, 2011 The Marathon Breakfast batter. Scatter over a mixture of chopped cherries, blueberries, It’s highly likely that if you’re running a marathon, nerves will raspberries, and strawberries for some extra vitamins. get the better of you first thing in the morning and you won’t The Fitness Challenge Breakfast feel like eating. You’ll need to try and put aside these fears as The first thing to do when preparing for a challenge like best as you can, as getting in the same food you’d consume the Iron Man is to weigh up your opponent -- the race itself. while training is essential. You’re going to need a boatload of During a grueling, lengthy race like this, you’ll be burning foods that release energy slowly to keep you going across those somewhere in the region of 7,000 calories. You’re not only 26.2 miles, but you also need to supply your brain with energy going to need to pack in the calories pre-race but also during for mental stamina, another key factor in race success. You’ll -- most easily done during the cycle period. You’ll need to also want to pack in electrolytes (essential for muscle tailor your breakfast to suit each race, but aiming for a 1,000 contraction). Oatmeal is ideal: Eat porridge with a banana to1,500 calorie breakfast is a must, and this is most easily and a little honey for some added sweetness. You won’t be too achieved with a combination of foods: bagels with nut butter full, and your body will have an easy time breaking down the (try an almond butter for variation), bananas and oatmeal. foods to leave you ready to lead the charge. During the race itself, you’re looking to cram in calories quickly during the later stages. Gatorade and coke are ideal. The Recovery Breakfast “Picking the right breakfast will not The aftermath: You’ve run your marathon, completed only help with muscle building but your Iron Man, climbed your mountain, and now are also fill you with energy for the day wondering how you get your body back on track. Well, you’ll need carbs to refuel your muscles, protein to help repair ahead - a perfect pick-me-up." damaged muscles and potassium-heavy foods to replenish lost electrolytes (far better done with solid foods rather than The Triathlon Breakfast drinks). A healthy breakfast choice like kedgeree, which is One of the difficulties of eating for a triathlon is that, made with rice and smoked fish, is ideal. Its high in protein quite often, you’ll be away from home turf, staying in a rental and carbohydrates, and is easily digestible (and tasty to boot). accommodation and out of your culinary comfort zone -- Dried fruits are often paired with curry flavors and are high in exactly the sort of circumstance under which you’d head to a potassium, so add raisins and dried apricots to the mix. fast-food joint to get a quick fix. Like the marathon runner, Remember that keeping your fluid level up is vital, so keep on you’re looking for foods with plenty of slow-release energy drinking. that are also convenient. Microwaveable stuff is a plus, but just anything that can be cooked with a minimum of kitchen equipment at your disposal is great. You’re also looking for foods that hinder inflammation, as this is often a problem during long periods of exercise. Sweet-potato pancakes are a brilliant healthy breakfast choice for the triathlon runner. Use  a pinch of cinnamon, an effective anti-inflammatory, in the 4

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