Vibration Research

80 Year Old’s with 40 Year Olds Muscle Mass – What is Going On?

Around the age of 40,most people begin to lose about eight percent of their muscle mass per decade. But research has shown this is not an inevitable effect of aging itself—it is the result of inactivity.

 

·        In one recent study, competitive athletes in their 70’s and 80’s were found to have almost as much thigh muscle mass as athletes in their 40s, indicating that muscle deterioration can be halted as long as you maintain an exercise program.

·        An animal study from last year discovered that elderly sedentary rats put on a running program developed new stem cells known to repair and build muscle tissue after 13 weeks of exercise.

·        Ideally your fitness program should include a comprehensive range of exercises, including balance-training activities, and exercises to improve your strength, flexibility, cardiovascular fitness and human growth hormone production.

Increasing physical frailty as you age is commonly accepted as “a fact of life.”

Until recently, most studies showed that after the age of 40, people typically lose eight percent or more of their muscle mass with each passing decade.

But new research suggests that this is not a foregone conclusion. One recent study of 40 competitive runners, cyclists, and swimmers, ranging in age from 40 to 81, found no evidence of deterioration — the athletes in their 70s and 80s had almost as much thigh muscle mass as the athletes in their 40s.

Quoted in the New York Times, Dr. Vonda Wright, who oversaw the study, said:

“We think these are very encouraging results

They suggest strongly that people don’t have to lose muscle mass and function as they grow older.

The changes that we’ve assumed were due to aging and therefore were unstoppable, seem actually to be caused by inactivity.

And that can be changed.”

Other recent studies have had similar results. For example, in an animal study from last year, elderly sedentary rats put on a running program developed new satellite cells after 13 weeks.These cells are specialized stem cells known to repair and build muscle tissue.

Lifelong Activity is Best, but it’s Never Too Late to Start

Over the past several years, researchers have discovered that it is indeed possible to restore the ability of old human muscle to repair and rebuild itself. However, the need to keep aging muscles in shape has also been demonstrated, as long periods of atrophy are more challenging to overcome. These findings fall into the category of common sense, along the lines of “use it or lose it.” And as you age, physical exercise becomes an ever more important aspect of optimal health and longevity.

The good news is that it’s really never too late to start an exercise program, even if you’ve been inactive for along time. Just keep in mind that older muscles do not respond as well to sudden bouts of exercise, so to take precautions and start off slow, to avoid injury.

The best way to start is with Whole body Vibration (WBV). There is no stress to any joints, tendons, muscle or heart. It is easy to do and very little time. Just 10 minutes a day is the same as 1 hour at the gym. It is easy to do every day as it does not require workout clothing or a long time commitment. Anyone can use it, even if you are inactive, injured or a health issue which restricts traditional weight training. WBV is very safe to use and is very effective.

Making Exercise Safe and Effective as You Age

Safety is always an important aspect of exercise, but becomes crucial if you’re older and just embarking on a regimented exercise program. Unfortunately, many elderly forgo exercise altogether because of a fear of injury or pain, when, in fact, proper exercise will ultimately reduce your risk of injury as well as help to improve pain.

 

If you’re elderly, Whole Body Vibration is the best form of exercise as it does not stress your heart or joints. Start off at lower speeds and gradually increase intensity as you grow stronger. WBV will not  aggravate or cause pain. Just keep in mind that while you need to use caution, you do need to exercise at a level that is challenging to your body.

Otherwise the true benefits will be forfeited.

Ideally your fitness program should be comprehensive, providing the necessarybalance-training activities for stability while also improving your strength, flexibility, cardiovascular fitness and fat-burning capabilities.

For the Elderly, Exercise Can Quite Literally Save Your Life

As you get older your muscle and bone mass decrease and the senses that guide your balance — vision, touch, proprioception — may all start to deteriorate, and this can make you unsteady on your feet. Needless to say, bone fractures and brain injuries resulting from falls can be life threatening. Exercise is a key to maintaining you balance as you get older, and should really be viewed as a necessity — like eating and sleeping — as it can quite literally save your life.

 

Regular  Whole Body Vibration training works your stabilizer muscles increasing balance and strength and can even restore what’s already been lost.

In a study published last year, 8 weeks of balance training improved the likelihood of recovery from slips among the elderly. Separate research, which noted that “altered balance is the greatest collaborator towards falls in the elderly,” found balance training is effective in improving functional and static balance, mobility and falling frequency in elderly women with osteoporosis.

The ability to balance on one leg is also an important predictor of injury-causing falls, so if you know that you’d be shaky if you tried to stand on one foot, you’re at an increased risk of being hurt in a fall and should start appropriate exercises immediately.

 

Exercise Strengthens More than Muscle

Your muscles aren’t the only benefactors of a comprehensive exercise program. While many are misled into thinking toxic drugs are the answer to combat decreasing bone density, the truth is that weight-bearing exercise (WBV is weight bearing exercise) is one of the most effective remedies again osteoporosis—another common problem related to aging.

Without question, osteoporosis drugs are likely to cause more long-term harm than benefit. Studies have actually linked bisphosphonate bone strengthening drugs like Fosamax, Actonel, Boniva and Reclast to an increased risk of femur fractures. One of the latest and largest studies to date discovered that women who’ve been on bisphosphonates for more than five years have a nearly three times higher risk of these dangerous fractures…

Your bones are actually very porous and soft, and as you get older, your bones can easily become less dense and hence, more brittle—especially if you are inactive.

Resistance training (WBV training)can combat this effect because as you put more tension on your muscles it puts more pressure on your bones, which then respond by continuously creating fresh,new bone. In addition, muscle is heavier than fat, so as you build more muscle,and make the muscle that you already have stronger, you also put more constant pressure on your bones which automatically helps maintain bone strength.

The Many Health Benefits of Exercise

There’s an overwhelming amount of evidence confirming that exercise is a key player in disease reduction, optimal mental, emotional and physical health, and longevity. After reviewing 40 papers published between 2006 and 2010,researchers found that exercise reduces the risk of about 2 dozen health conditions,  ranging from cancer and heart disease to type 2 diabetes, stroke, dementia and depression. Exercise also slows down the rate of aging itself, providing perhaps the closest example of a real life fountain of youth as we will ever find.

Ideally, you will have made exercise a regular part of your life long before you reach your”golden” years … but if you haven’t, there’s no better time to start than the present. Research has shown that regular exercise, even initiated late in life, offers profound health benefits. For instance:

·        Even a small amount of exercise may protect the elderly from long-term memory loss and even help reverse some of the effects of aging.

·        Moderate exercise among those aged 55-75 may cut the risk of developing metabolic syndrome, which increases heart disease and diabetes risk.

·        Among those who started exercising at age 50 and continued for 10 years, the rate of premature death declined dramatically, similar to giving up smoking and mirroring the level as seen among people who had been working out their entire lives.

Remember, It’s NEVER Too Late to Improve Your Health

It should be obvious by now that optimal health is dependent on an active lifestyle; eating fresh, whole foods, avoiding as many processed foods as possible, and addressing the stress in your life. Ignoring any of these basic tenets of health will eventually lead to a decline in health and any number of diseases.

Physical exercise is particularly important to maintain a high quality of life, as limited mobility can take a great toll… So start moving, and don’t stop no matter what your age!

easyVitality Vibration Platforms will get you moving and keep you moving.

                       It's easy.   No Sweat!

From: Dr. Mercola

Source: New York Times November 9, 2011

Source: The Physician and Sports Medicine October 2011;39(3):172-8

 

Chronic Pain and easyVitality

6/15/2012 5:28 PM  RssIcon

 
 

Chronic Pain and easyVitality       Mar. 2112

Dr. Dr Mecola

Chronic pain is an exceedingly common condition impacting an estimated 76.5 million Americans, one-third of whom describe their pain as severe and “disabling”.i

Among them, many suffer from neck pain, which is the third most common type of pain according to the American Pain Foundation.

It is estimated that 70 percent ofpeople will experience neck pain at some point in their lives but research into effective treatments is surprisingly limited.ii

If you visit a conventional physician for pain, there’s a very good chance you’ll leave with a prescription for a medication,as nonsteroidal anti-inflammatory drugs (NSAIDs),acetaminophen (Tylenol) and even opioids (OxyContin, Vicodin, etc.) are the go-to treatment for pain in the modern medical world.

However, there are better options than drugs for neck pain, not only in terms of pain relief, but also in helping to treat the underlying cause of the pain so that healing can truly occur.

New Study Shows Exercises and Chiropractic Care Beat Drugs for Neck Pain

According to a new study published in the Annals of Internal Medicine and funded by the National Institutes of Health,USA, medication is not the best option for treating neck pain.

After following 272 neck-pain patients for 12 weeks, those who used a chiropractor or exercise were more than twice as likely to be pain free compared to those who took medication. Specifically:

·    32 percent who received chiropractic care became pain free

·    30 percent of those who exercised became pain free

·    13 percent of those treated with medication became pain free

Researchers concluded:

“For participants with acute and subacute neck pain, SMT [spinal manipulation therapy] was more effective than medication in both the short and long term. However, a few instructional sessions of HEA [home exercise with advice] resulted in similar outcomes at most time points.”

Why Exercise is Essential if You Have Neck Pain

Because exercise often leads to improved posture, range of motion and functionality of your body, it can help treat the underlying source of your pain as well as help prevent chronic neck pain from developing in the first place. Exercise helps prevent and relieve pain through a number of mechanisms including strengthening key supportive muscles and restoring flexibility.

Not surprisingly, repetitive strain injuries have become increasingly common as so many people spend most of their work days sitting in front of computers. Computer work is associated with neck pain specifically originating from the trapezius muscle, also referred to astrapezius myalgia, and many types of neck pain can be traced back to poor posture at work or during your commute.

It’s a vicious cycle as poor sittingposture leads to neck pain and once neck pain develops, it can make your posture even worse. For instance, one study showed people with chronic neckpain demonstrate a reduced ability to maintain an upright posture when distracted.iii

The same study further revealed, however, that after following a specific exercise program, people with neck pain had an improved ability to maintain a neutral cervical posture during prolonged sitting, which suggests it may help break the poor posture/neck pain cycle. Other research has similarly shown that exercise is incredibly beneficial for treating neck pain including:

·    Research in the Journal ofApplied Physiology found that repetitive strain injury caused by office work can be reduced using certain strength training exercises.iv

·    A study published in the journal Arthritis & Rheumatism showed that strength training targeting the neck and shoulder muscles is the most beneficial treatment for women with chronic neck muscle pain as opposed to a general fitness routine.v

Five Specific Exercises to Target Chronic Neck Pain: These Can all be done standing on your easyVitality vibration platform.

Five specific strength exercises target the neck and shoulder muscles involved in causing chronic neck pain.Both studies mentioned above involved the same five exercises using hand weights, and detailed explanations of how to perform each exercise are provided by the National Research Centre for the Working Environment.

You do these exercises while standing on the easyVitality platform.  Use light weights, (2.5 to 5lb.). Do each exercise for 30 seconds to 1 minute each once a day.

1.Dumbbell shrug

Stand upright with the hand weights at the side of your body. In one even motion, lift your shoulders up towards your ears and lower them again slowly. At the same time, try to relax your jaw and neck.

2.One-arm row

Stand with one knee on the bench and lean on the same-side hand on the front of the bench. With the free arm you pull the weight up towards your lower chest. When the weight touches your chest, lower it in a controlled motion.

3.Upright row

Stand upright with your arms stretched and the hand weights in front of your body. Lift the weights in a straight line as close to your body as possible, until they reach the middle of your chest and your elbows point up and out. During the whole exercise, the hand weights should be placed lower than the elbows.

4.Reverse fly

Lie down on a bench in a 45° forward bent angle with the hand weights hanging towards the floor. Lift the weights outward and upward until they are horizontal, and then lower the weights in one controlled motion.During the exercise, the elbows should be slightly bent.

5.Lateral raise /shoulder abduction

Stand upright with the hand weights at the side of yourbody. Lift the weights outward and upward until they are horizontal, and then lower the weights in one controlled motion. During the exercise, the elbows should be slightly bent.

The researchers recommended performing the exercises three times per week (Mondays, Wednesdays, and Fridays) and alternating between exercises 1, 2, and 5 on one day, and exercises 1, 3, and 4 the next. When starting out, perform 2 sets of each exercise with 8-12 repetitions for each set. Increase at your own pace to 3 sets for each. Depending on the exercise and your current muscle strength, the recommended beginner’s weight is between 2.5 - 5lbs. on a vibration platform.

 

Dr. Mercola WBV Training

JUN15

Written by:
6/15/2012 5:43 PM  RssIcon

 
 

 

Dr. Mercola WBV Training

Email : 1922

“Proven Way to Shake Off Extra Belly Flab Twice
as Fast in the Next 6 Months”

Study – those doing this lost twice the belly flab in 6 months vs.those doing cardio plus weight training. And they SUSTAINED the loss over a 12month period, whereas the cardio/strength group didn’t. Also reduces cellulite.All in just 45 minutes per week. See what all the buzz is about.

It’s not every day I come across a developmentthis exciting in the field of fitness and health.

What I’m about to share with you represents aradical new leap in technology, something that promises to transform the wayyour body benefits from exercise. Plus the way you look and feel.

And if you haven’t yet discovered the personal fitness routine best for you, get ready to be impressed.

What I believe to be the most profoundly innovative development I’ve seen in fitness, I’m willing to bet, will change how you look at exercise and its many benefits for your body.

Achieving your fit, new body is just a shakeaway.

Why Fitness is More Important Now Than Ever Before

 

Feel and look your best starting today.

With two out of three adults in the U.S. now overweight or obese, the need for an effective fitness solution is more urgent than ever.

Many people gain weight as they age, and sometimes it’s so gradual you don’t even notice.

A Harvard research study discovered that women tend to gain an average of 20 pounds over 16 years as they reach middle age.

And if you don’t stay physically active, you start losing muscle mass at around age 40. You burn fewer calories as your body shifts from building less muscle to adding more fat.

You can blame it on “somatopause” – the body’s normal metabolic slowdown and decline of your body’s production of growth hormone (HGH) as you age.

Somatopause likely affects millions of babyboomers in the U.S. and millions more around the world, causing:

·       Weight gain

·       Energy loss

·       Loss of muscle tone

·       Increasing body fat

When you don’t getenough exercise as you age, visceral fat can build in your abdomen. This can happen whether you are overweight or at normal weight.

Visceral or belly fat can negatively affect your overall health and quality of life and – may be, by far, the worst fat to have on your body…

Why Fitness Matters

Fitness is so important for many reasons. Just to name a few…

·       Helps you achieve andmaintain your ideal body weight

·       Promotes goodcardiovascular and respiratory health

·       Provides comfortable movement and flexibility

·       Improves your mood

·       Helps guards against premature aging

There’s no question that exercise is a major key to promoting health, as well as looking and feeling your best.

How Much Exercise Are YOU Getting Each Week?

New Year’s resolutions come and go,
but fitness doesn’t.

Most people simply don’t get enough exercise.

Consider your neighborhood gym or fitness club. Visit during the first couple of weeks in January and you may need to wait inline to use the treadmill.

Go back in mid-February and take your pick of equipment – with no wait. Everyone’s gone.

What happened between January 1 and just six weeks later? Human nature.

In today’s fast-paced world, everyone wants tosave time. It’s a precious commodity. Many folks – and maybe you, too – don’thave hours each week to spend exercising.

Imagine this scenario… What if you could get the same or even greater benefits from hours of exercise in just 45 minutes each week?

What’s “The Most Perfect” Type of Exercise For You?

The “most perfect” type of exercise for you is one that helps you:

·       Slim down and get rid of belly fat

·       Supports bone strength

·       Move with comfort and ease

·       Improve parts of your body you can’t see or feel.

 

You Get Stronger By Lifting Weights: Fact or Fiction?

Strength training can be slow and tedious and you must keep adding more weight.

Many people believe you get stronger by lifting weights.

In reality, when you lift weights, you’re really just fooling your body into thinking you’re in a heightened gravitational state.

And, not to mention, for many folks, it’s hardwork.

To understand how gravity affects your workout,let’s briefly revisit Newton’s Second Law of Motion, which you probably learnedback in high school:

Force = Mass x Acceleration

 Simply put, what this means is you can improve your strength or stability by either applying more mass (weight) or more acceleration to your body.

Free weights and weight machines use the first half of this equation – mass. And that’s why you must keep increasing mass – or weight – to see results in your strength.

What if there was a way, instead, to effectively use the second half of the equation – acceleration?

With this scenario, weights wouldn’t necessarily be needed and you’d eliminate the high impact and high stress factor associated with them, so it will be a whole lot easier.

The Soviet Secret That Started It All…

You may or may not remember the Space Race back in the 1960s…

But, nearly thirty years later, we discovered that, in their pursuit to win, the Soviets experimented with techniques to help their Cosmonauts stay in space longer.

One of the problems back then with space travel was muscle atrophy – or severe muscle wasting – of astronauts’ bodies. This, along with bone loss, typically occurred when astronauts spent extended time in zero-gravity space.

In one aspect, the Soviets won. What they secretly discovered enabled their Cosmonauts to endure an average of 400 days in space at one time while U.S. astronauts lasted only 130 days.

The Soviets had discovered the secret of vibrational training – or the ability to make gravity work for them.

The G-Forces At Work

The Soviet’s secret spread quickly throughout Europe about how vibrational or Acceleration training could enhance muscle health.

The technology underwent refinements and improvements, and was soon incorporated into Olympic athlete training as well as with professional sports teams.

What this new vibrational training did was increase the force by increasing the acceleration or the force of gravity.

A simple example of how you can benefit from increased G forces is by using a mini trampoline.

A mini trampoline or rebounder subjects your body to gravitational pulls ranging from zero at the top of each bounce to 2 to 3 times the force of gravity at the bottom, depending on how high you jump.

And, unlike jogging on hard surfaces which stresses your ankles and knees, rebounding helps protect against this stress.

How a Mini Trampoline – or Rebounding – Can Improve Your Health

Some of the benefits rebounding offers include:

·       Supports healthy cardiovascular function

·       Circulates oxygen and nutrients to tissues and organs

·       Promotes increased muscle strength

·       May promote restful sleep

However, the “whole body vibrational” training that I’m about to share with you offers even more powerful benefits than a trampoline.

In fact, there are over 200 published scientific studies documenting the benefits that Acceleration training can help you achieve.

How Whole Body Vibrational Training Tackles “Belly” or Abdominal Fat

Vibrational Training can help you lose belly
fat – and keep it off.

I talked earlier about how visceral fat – the fat tissue that develops in your abdomen – may be associated with less-than-optimal heart and vascular health.

And it can occur in anyone – thin, normal oroverweight.

An animal study showed that Acceleration training caused a drop in the creation of new fat cells.**

A recent human study of 79 obese adults found:**

·       Those using Acceleration training in addition to a low calorie diet lost twice as much visceral fat after six months compared to those who followed a low calorie diet with cardio and weight training.

·       The decrease in visceral fat remained at the same level in the vibration group after 12 months, while the diet and fitness groups returned to their normal baseline values after 12 months.

Overall, this latest human study shows great promise for helping to achieve and even more importantly,sustain  weight loss and help reduce unwanted visceral fat.

Is Acceleration Training the Newest Way to Help Beat Cellulite?

The challenge of cellulite control.

To understand how Whole Body Vibrational technology, or the more accurate name “Accelerated Training”, can help rid your body of excess pounds and unsightly cellulite, let’s take a quick look at how cellulite develops in the first place.

Cellulite begins when excess fat cells collect in an area – for women, mainly your buttocks, thighs and upper arms – and your skin starts to bulge.

The dimpling effect occurs when the connective fibers in your skin pull down in areas where body fat pushes up.

Improving the circulation in areas prone to cellulite, which accelerated training does, helps to reduce cellulite from the inside out.

Accelerated training works as a “mechanical massage” for your body. Without any physical touch, thousands of muscle contractions help to increase circulation.

In a 2004 German study, Whole Body Vibration training alone reduced cellulite on subjects’ thighs and buttocks. When cardio exercises were added to Vibration training, cellulite dropped even more.**

Liposuction, creams, and wraps only temporarily reduce the appearance of cellulite..

Boost Your Muscle Strength WITHOUT Weights in Just FifteenMinutes, 3 Times a Week

Traditional strength training requires time and patience.

If you struggle with weights – as many people do– I’ll bet that you’re going to love what accelerated training can do.

If you don’t have the time it takes to get adecent, regular workout at your gym, you’re also going to be pleased.

Accelerated training allows you to reap all the benefits of strength training with ease and in just a fraction of the time. Just like the cosmonauts.

How can it possibly do this?

With Acceleration training, your body’s muscles contract between 25 and 50 times a second as you make gentle body movements. It’s this constant muscle tensioning that increases muscle strength.

And it only takes three 15 minute sessions per week to get you started building lean muscle with accelerated training.

That’s only 45 minutes a week!

Why Traditional Strength Training and Cardio Exercises Aren’t Cardio After All…

If you do any type of cardio exercise or traditional strength training, I’m sure you’re aiming to benefit your heart health, right?

If you don’t work all three muscle fiber types and their associated energy systems, then you’re not really working your heart.

Let me explain. You have three muscle fibertypes with their own unique energy systems:

1.  Slow twitch (red muscle)– Activated by traditional strength training and cardio exercises

2.  Fast twitch (white muscle) – Activated by  Acceleration training exercises

3.  Super-fast (white muscle) – Consists of fast twitch and super-fast fiber; Activated by and Acceleration training exercises.

Your heart has two different processes; the aerobic process and the anaerobic process. Traditional strength training and cardio exercises work only  the aerobic process and the slow twitch muscle fibers.

On the other hand, Acceleration training exercises work both the anaerobic and the aerobic processes of your heart as they activate both the fast and super-fast muscle fibers.

This is why you may not see the results you desire even when you’re spending an hour on the treadmill several times a week. You’re only working half of your muscle fibers!

And when you don’t exercise your fast twitch fibers, they may begin to atrophy, which can adversely affect your fitness and physical health.

 

It is so easy with easyVitality!  Get stronger, lose fat, build bones and stay healthy.  Just 10 minutes a day.  No Sweat!

 

Exercise Article

·        New research shows that when healthy but inactive men and women exercise even briefly, it produces  change in their DNA—early genetic events readying your body for creating muscle strength and increased fat burning

·        When it comes to boosting metabolism, increasing muscle mass, and maximizing fat burning, high intensity interval training has been identified as being one of the most effective. Previous research has shown that just 20 minutes of high intensity training, two to three times a week, can yield greater results than slow and steady conventional aerobics done five times a week

·        Exercise is like medicine, and should be “taken as prescribed” to optimize your health. Time, frequency and intensity are three important variables to keep in mind when creating your fitness program. And, while high intensity interval training is the most effective, you still need variety to reap maximum results. A well rounded fitness program would include all of the following: aerobic, anaerobic(interval training), strength training, core exercises, and stretching

By Dr. Mercola

New research published in thejournal Cell Metabolism shows that when healthy but inactive men and womenexercise even briefly, it produces an immediate change in their DNAi.

Although the underlying genetic code in human muscle doesn’t change, exercise causes important structural and chemical changes to the DNA molecules within those muscles.

This contraction-induced gene activation, which modifies DNA at precise locations, appears to be early events leading to the genetic reprogramming of muscle for strength, and to the structural and metabolic benefits of exercise.

According to Science Dailyii:

“The DNA changes in question are known as epigenetic modifications and involve the gain or loss of chemical marks on DNA over and above the familiar sequence of As, Gs, Ts, and Cs.

The new study shows that the DNA within skeletal muscle taken from people after a burst of exercise bears fewer chemical marks (specifically methyl groups) than it did before exercise.

Those changes take place in stretches of DNA that are involved in turning “on” genes important for muscles’ adaptation to exercise…

Broadly speaking, the findings offer more evidence that our genomes are much more dynamic than they are often given credit for.”

Exercise Changes Your Biochemistry

Previous studies have identified and measured the biochemical changes that occur during exercise and found alterations in more than 20 different metabolitesiii. Some of these compounds help you burn calories and fat, while others help stabilize your blood sugar, among other things.

What all of this tells us is that exercising regularly and maintaining a healthy weight creates a positive feedback loop. One of the key health benefits of exercise is that it helps normalize your glucose and insulin levels, by optimizing insulin receptor sensitivity. This is perhaps the most important factor for optimizing your overall health and preventing disease of all kinds, from diabetes, to heart disease, to cancer, and everything in between.

Exercise Boosts Fat Burning in Multiple Ways…

Going back to the featured study, several of the genes affected by an acute bout of exercise are genes involved in fat metabolism. (Demethylation allows genes to more easily make proteins,such as the proteins involved in the breakdown of fat.) Needless to say, exercising in general is an important factor for successful weight management—especially exercises that help you gain muscle. The study suggests that when you exercise,your body almost immediately experiences genetic activation that increases the production of fat-busting proteins.

Now, when it comes to boosting your metabolism, increasing muscle mass, and maximizing fat burning, one type of exercise stands out above all others and that is high intensity interval training. Research has shown that just 20 minutes of high intensity training, two to three times a week, can yield greater results than slow and steady conventional aerobics done five times a week.

It’s also a potent ”anti-aging” strategy as it will naturally increase your body’s production of human growth hormone (HGH).

As you reach your 30s, you enter what’s called “somatopause.” At this time your levels of HGH begin to drop off quite dramatically, and this is part of what drives your aging process. Your HGH levels decrease naturally as you age, but people in this age group also tend to fall into increasingly sedentary life styles, which further exacerbate matters. Regardless of your age, incorporating high intensity interval exercises can have a dramatic impact on your overall health by improving metabolism and boosting your levels of HGH, also known as “the fitness hormone.”Once you regularly participate in these 20 minute exercises about twice a week,most people notice the following benefits:

Decrease in body fat Firmer skin Improved athletic speed and performance
Improved muscle tone Increase in energy and libido Ability to achieve your fitness goals much faster

How to Maximize the Health Benefits of Interval Training

 

Exercise is Medicine

“Epigenetic modifications that turn genes on and back off again can be incredibly flexible events. They allow the DNA in our cells to adjust as the environment shifts, ” Science Daily reports.“ ”Exercise is medicine,” Zierath says, and it seems the means to alter our genomes for better health may be only a jog away.”vi

I couldn’t agree more, and I’ve often likened exercise to medicine that needs to be taken as prescribed, meaning in the appropriate frequency and amount. I look forward to the day when every doctor will hand out a prescription for exercise before deciding on a drug. But there’s no reason to wait; I urge you to take control of your own health and implement a comprehensive exercise program sooner rather than later,if you haven’t started already.

There are three important variables to keep in mind when exercising:

·        Length of time

·        Frequency

·        Intensity

As mentioned earlier, high intensity interval exercises accomplish greater benefits in a fraction of the time compared to slow, endurance-type exercises like jogging. The frequency is also reduced by about half. However, while interval training is one of the most effective types of exercise there is, you still want to incorporate other types of exercise to reap all the health benefits exercise has to offer. Another key to success is variety. Otherwise, your body will quickly adapt to your program. Whenever exercise becomes easy to complete, it’s a sign you need to increase the intensity and/or give your body a new challenge.

So when you’re planning yourexercise routine, make sure it incorporates the following types of exercise:

1.   Aerobic: Jogging, using an elliptical machine, and walking fast are all examples of aerobic exercise. As you get your heart pumping, the amount of oxygen in your blood improves, and endorphins, which act as natural painkillers, increase. Meanwhile, aerobic exercise activates your immune system, helps your heart pump blood more efficiently, and increases your stamina over time.

2.   Interval(Anaerobic) Training: Again, this is when you alternateshort bursts of high-intensity exercise with gentle recovery periods.

3.   Strength Training: Rounding out your exercise program with a 1-set strength training routine will ensure that you’re really optimizing the possible health benefits of a regular exercise program.

You can also “up” the intensity by slowing it down. For more information about using super slow weight training as a form of high intensity interval exercise, please see my interview with Dr. Doug McGuff.

4.   Core Exercises: Your body has 29 core muscles located mostly in your back,abdomen and pelvis. This group of muscles provides the foundation for movement throughout your entire body, and strengthening them can help protect and support your back, make your spine and body less prone to injury and help you gain greater balance and stability. You need enough repetitions to exhaust your muscles. The weight should be heavy enough that this can be done in fewer than 12 repetitions, yet light enough to do a minimum of four repetitions. It is also important NOT to exercise the same muscle groups every day. They need at least two days of rest to recover, repair and rebuild.

Exercise programs like Pilates and yoga are also great forstrengthening your core muscles, as are specific exercises you can learn from apersonal trainer.

Stretching: My favorite type of stretching is active isolated stretches developed by Aaron Mattes. With Active Isolated Stretching, you hold each stretch for only two seconds, which works with your body’s natural physiological makeup to improve circulation and increase the elasticity ofmuscle joints. This technique also allows your body to repair itself and prepare for daily activity. You can also use devices like the easyVitality to help you stretch.

 
 

Whole Body Vibration Training. Is it Right for You?

JUN15

Written by:
6/15/2012 6:01 PM  RssIcon

Whole Body Vibration Training. Is it Right for You?

John Woolner, CHO

easyVitality                                                                   Dec /11

Standing on a vibrating platform canbe beneficial for muscles and bones, particularly in older or sedentary adults.

WholeBody Vibration,or WBV, involves standing on a platform that sends mild vibratory impulses through the feet and into the rest of the body (up to 50 times per second). It is claimed that the vibrations activate muscle fibers more efficiently than the conscious contraction of muscles during regular exercise.

Some studies have found that WBV increases bone density in the hip, and inhibit bone loss in the spine and hipareas.

The healing power of regular exercise is very underestimated.. Most people, including most physicians, know, but fail to use it to get or stay healthy. I have been a waterskier, skier,snowboarder, windsurfer and cyclist for over 50 years (and plan to for another 20 years) and I have been healthy all of my life. I rarely get the flu or colds most of those around me get every year. I have had no heart or artery problems,no diabetes issues, no cancer, no stomach or intestine problems and I have always slept well (ask my wife). I am over  60  and  I have never been on any medications.

I have been using WBV now for over 6 years and have lost and kept off 20 pounds and 2 inches off my waist. Also, my skin has improved, I am more flexible and stronger, have more energy and am more regular.

Is a Vibration PlatformRight for You?

The vibration platforms originated from research conducted during the 1960's space race. They work on the principle that if muscles are exercised while being stretched and contracted, they activate neighboring muscle fibers, hence building mass faster.

I first encountered  whole body vibration (WBV) technology in 2004.I felt the technology was great and had been proven to improve strength, balance and circulation and  increase lymphatic drainage and blood andoxygen to the cells for repair. Also, it would be great for elderly, immobile and inactive to use as it was easy to do and did not stress any joints or the heart. It is beneficial in rehab to increase circulation and oxygen to the injury as well.

A vibration platform has also been proven useful for athletes, improving speed and vertical jump height, and cutting your warm-up time by half.Cool down is also sped up as it eliminates lactic acid and pumps blood and oxygen to all tissue to repair. WBV is an excellent addition to the training phase of your program or get you started on an exercise program. You can spend 10 minutes a day to get and stay healthy.

WBV training has also been shown to improve and maintain bone mineral density in postmenopausal women and the tactic is being studied for its therapeutic potential, such as increasing older women’s bone mass – a much better option than dangerous osteoporosis drugs.

Remarkable Benefits forthe Elderly

WBV training has demonstrated significant gains in most measures of muscle performance in sedentary and elderly individuals.

A study at the University of Liegein Belguim, investigated the effects of controlled whole body vibrationsexercises on overall health in elderly patients and found that after 6 weeks(performing 4 one-minute sessions, 3 times a week), the participantsexperienced:

·    143 percent improvement in physical function

·    77 percent improvement inequilibrium

·    60 percent improvement in vitality

·    57 percent improvement in thequality of walking

·    41 percent reduction in pain

·    23 percent improvement in general health

Not bad for 12 minutes aweek!

How Does Whole BodyVibration Training Benefit Your Body?

Dr. Keith DeOrio, M.D. explains inan article, your entire body musculature, as well as your internal organs and glands,  are affected by WBV stimulation.

Your muscle spindles fire secondary to the mechanical stimulation produced by the vibrating plate, and this rapid firing of the muscle spindle causes a neuromuscular response that leads to physiological changes in your brain as well as your entire body.

A trauma or injury will leavecellular memories in your brain and body tissues that impede normal bodymovement or function, even after they’re healed. Using WBV stimulation allows your body and brain to rapidly de-imprintthese old cell traumas, re-imprinting with positive, healthy information.This allows for better and more efficient rehabilitation of injuries fromsports or surgery than traditional methods of therapy.

According to Dr. DeOrio,studies have shown that a mere 12 minutes of training on a WBV plate is equal to a 1.5-hour workout with weights. And since it’s accomplished with little amount of stress to your joints, tendons and ligaments, it can be a very good therapy regimen if you’ve suffered injuries, if you’re elderly, or have disease conditions  such as Arthritis, Fibromyalgia or MS which would normally limit your fitness program.

The benefits of whole body vibration training include:

Increased muscle strength – (especially explosive strength) Increased hormone secretion: IGF-1, testosterone, and HGH (human growth hormone)
Enhanced bone and muscle building Increased lymphatic drainage
Increased flexibility and mobility Cellulite reduction
Increased circulation Decreased Cortisol levels
Pain reduction Increased secretion of serotonin and norepinephrine,


There are quite a few medical research studies on the health benefits of WBV. If you want to find out more,check  out  Wikapedia or www.vatahealth.com. under “Research”.

What Should You Look For in a Vibration Exercise Machine?

Quiet  – a platform should not make a noise

>Proven reliability  – our platforms have stood up to the pounding  of  the 2012 Grey Cup Champion  BC LIONS,Salons, gyms, conditioning centres and rehabilitation centres

>Proven Results  -withhundreds of testimonials (www.vatahealth.com) from athletes, teams, individuals, gyms, salons and dealers across Canada

>Warranty  -5 years on the motors and 1 year full replacement warranty

>Settings    -preset and manual settings, 60 speed adjustments, thousands of options

>Poster and Health Manual   -with27 different exercises, usage instructions and tips

 

AN OUNCE OF PREVENTION

JUN20

Written by:
6/20/2012 6:59 PM  RssIcon

AN OUNCE OFPREVENTION

By Dr. Gail Smolinski, DNM®

Doctor of Natural Medicine®

www.drgail.ca

OUR MODERN-DAY DILEMMA

Our modern-day lifestyle helps to prevent us from losing unwanted extra pounds! Automated equipment makes our work easier. Turning up the thermostat in the house doesn’t burn nearly as many calories as chopping wood, but we sure don’t miss the extra work! Plus, just think of the time we save…We can watch TV or surf the net for enjoyment and relaxation.

Meanwhile, unfortunately, many of us are slowly but surely putting on extra pounds that increase our risk for many serious diseases. Modern times have created a huge deficiency of exercise in our lives. We don’t realize the extent of this deficiency, although the results are staring right at us, when we look in the mirror!

The tricky part is that this exercise deficiency adds up from so many little things that we don’t even notice what’s happening.

LIFESTYLE COMPARISON

But let’s compare the 1952 lifestyle with our 2012 lifestyle, for a moment. It’s a winter morning in 1952, and Millie walks a few blocks, 1/4 mile, to the bus stop, since her husband , Joe, drives their only car to work. She walks another 1/4 mile to her office. She climbs the stairs to the 2nd floor, where she works, since there is no elevator. She has a sedentary job, typing on an Underwood manual typewriter.

60 years later, Sue drives to work,since her household owns 2 cars. She takes the elevator to the 2nd floor, where she works at a computer keyboard. The difference doesn’t seem that great,right?

BIG DIFFERENCE

In fact, it’s about 15 pounds! Assuming they are both the same size, have the same metabolism and eat the same amount of food, this small part of Sue’s daily routine will eventually make her about 15 pounds heavier than Millie!

Why? Millie burned 100 calories a day, walking to and from the bus stop, and another 100 extra calories using a manual typewriter instead of an electronic keyboard!

A few daily trips, up and down the stairs at work, burn about another 20 calories, for a total of 220 calories.

LITTLE THINGS ADD UP

For roughly every 15 calories you stop burning on a daily basis, while eating the same amount of food, you will eventually gain 1 pound – for a total of 15 pounds, in Sue’s case!

Meanwhile, Sue’s husband, Tom, drives 30 minutes to work in 2012, just like Joe did, 60 years earlier. Then, as a salesman, he drives through city traffic for about 3 hours daily, again, just like Joe did.

Yet, the difference is nearly 10pounds! How can that be? Tom drives an automatic. Joe drove a standard shift, burning an additional 140 calories a day.

Our modern couple eats out 3 nights a week; they work hard all day, and feel they deserve to relax after work. Millie and Joe also ate out, usually every Friday night, to relax after a hard week at work.

For the cook, the difference of not preparing dinner twice a week adds up to about another 5 pounds. This is without even comparing “fast foods” today, with more traditional foods of 60 years ago!

Plus, we have our conveniences: the remote control, multi-disc CD player, cordless and cell phones, power tools and other electric work-saving appliances. We wouldn’t dream of being without them!

Is it any surprise that we tend to weigh a good 25 pounds more than Millie and Joe did? Even if we eat considerably less food, we’re still struggling with “the battle of the bulge”.No wonder!

IT’S TIME TO GET MOVING

We can’t turn back the clock, nor would we want to. We’ve got it good! But we do need to compensate for our huge exercise deficiency. That’s why it’s so important to get regular activity! And,here we thought we worked so hard…If only we could get the bathroom scale andt hat mirror to agree with us!

Here’s the good news…The easyVitality MegaDisc whole body vibration platform provides a quick, efficient and “easy as pie” way for us to get regular physical activity in only 10 minutes per day! Even if you are a modern-day couch potato right now…What more could we possibly want?

Is your health worth 10 minutes perday? I know mine is!

Dr. Gail Smolinski,Doctor of Natural Medicine®, has her Doctor of Naturopathy degree and is Board Certified in Traditional Naturopathy and in Nutritional Wellness.

She is a Certified Low Intensity Laser Therapist, Master Herbalist, Registered Nutritional Consultant, Professional Homeopath and Holistic Iridologist.

Dr. Gail offers LowI ntensity Laser Therapy, health consultations, bio-energetic therapies, detoxification footbaths and a wide variety of professional health products at her natural health clinic. You may contact her at 306-783-1261 on weekdays from 9 to 5 or visit her website at  www.drgail.ca

This column is not intended to diagnose, treat or cure any disease. It provides general information about health and nutrition.