John Kelly's blog

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Blood Pressure Reduced with High Intensity Interval Training

personal trainers at work personal training New Orleans

High intensity of aerobic exercise lowers blood pressure more that low intensity aerobic exercise. That has definitely been my experience. From this study,

Aerobic interval training reduces blood pressure and improves myocardial function in hypertensive patients, comes this conclusion:

“This study indicates that the blood pressure reducing effect of exercise in essential hypertension is intensity dependent. Aerobic interval training is an effective method to lower blood pressure and improve other cardiovascular risk factors.”

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The Big Fat Lie

personal trainers at work personal training New Orleans

Ms. Teicholz’s book, "The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet," will be soon published. Her WSJ article The Questionable Link Between Saturated Fat and Heart Disease offers some convincing history of why we came to accept as conventional wisdom that a saturated fat diet causes heart disease.  It seems that Dr. Ancel Benjamin Keys, a scientist at the University of Minnesota and the leading advocate of the low fat diet used some very faulty methods to put forth his case in the early 1950s.  Those faulty methods were not scrutinized until 2002 –  too late to put that horse back in the barn - and the data was inaccurate.

The ball started rolling, Dr. Keys made the cover of Time when people
used to read it and he landed position in the fledgling American Heart
Association. They adopted his position and eventually so did the US
government.  It was based on flawed data!

What were the unintended consequences?  From the article above:

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Cancer Risk and Alcohol

personal trainers at work personal training New Orleans

From this article Medscape article No Amount of Alcohol Is Safe:

"A causal relationship exists between alcohol consumption and cancers of the mouth, pharynx, larynx, esophagus, colon-rectum, liver, and female breast; a significant relationship also exists between alcohol consumption and pancreatic cancer.”

But what about light drinkers? There is this:

“But surely, light drinking doesn't cause or contribute to cancer? Apparently, it does. In a meta-analysis of 222 studies comprising 92,000 light drinkers and 60,000 nondrinkers with cancer, light drinking was associated with risk for oropharyngeal cancer, esophageal squamous cell carcinoma, and female breast cancer.”

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The benefit of exercise that cannot be measured

personal trainers at work personal training New Orleans

When we are younger we exercise to look better and perhaps to perform better at a sport or activity, and of course, to be healthy. When we are older we still want to perform well and look good, but there's other benefits that move to the forefront. At we get older our old injuries begin to haunt us. As we get older we are not as resiliant, and we need an added measure of protection against injuries. At my age I just want to feel good and not get hurt or sick. I am at a point that I have to exercise to avoid the pains that old injuries bring.

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High-Intensity Strength Training Beneficial to Parkinson's Patients

personal trainers at work personal training New Orleans

From this study, High-intensity strength training shows benefit for Parkinson’s patients comes this quote:

"High-intensity strength training produced significant improvements in quality of life, mood and motor function in older patients with Parkinson’s disease…“We saw improvements in strength, muscle size and power, which we expected after rigorous weight training; but we also saw improvement in balance and muscle control, We also saw improvement in cognition, mood and sense of well-being.”

At Austin Personal Training and New Orleans Personal Training we have worked with Parkinson patients. We use primarily medical rehab equipment and can finely tune the weight and range of motion to those with limitations.

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Earl Grey Tea as Good as Statins?

personal trainers at work personal training New Orleans

From Wikipedia - the Bergamot orange is a fragrant fruit the size of an orange, with a yellow color similar to a lemon. Bergamot has been used for the treatment of tension depression, stress, and skin infection such as psoriasis and eczema. It is the key ingredient in Earl Grey tea.

Now there is potentially a new benefit. Scientists believe bergamot can significantly lower cholesterol. From the Journal of Functional Foods comes this study Hypocholesterolaemic activity of 3-hydroxy-3-methyl-glutaryl flavanones enriched fraction from bergamot fruit (Citrus bergamia) and this quote:

The daily supplementation of HMGF in the diet could be very effective for the treatment of hypercholesterolaemia.

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Austin Ranked # 1 again

personal trainers at work personal training New Orleans

From this Forbes article Is there no stopping this city? Forbes ranks Austin No.1 for fourth-straight year:

“Austin's accolades keep piling up. After the city ranked at or near the top of most economic polls and surveys in 2013, the Texas capital has started 2014 right where it left off, ranking No. 1 on Forbes' list of the country's fastest-growing cities for the fourth year in a row.”

And this:

“Forbes also noted that Austin's economy grew at a stellar 5.9 percent in 2013.”

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Short Effective Workouts

personal trainers at work personal training New Orleans

From this article Short workouts: Will exercising for 15 minutes once a week get you fit?

“The key to the short workout’s success revolves around a concept known as high-intensity interval training (HIIT). HIIT is a heightened form of interval training that involves alternating between periods of short, intense physical activity and fixed periods of low activity or rest. Intervals can include anything from fast squats and pushups to weight lifting and powerful cardio.”

The goal in exercise is expose the body to more than it is used to handling. If given enough time for recovery the body as a form of self-protection will come back stronger, more enduring, and more able to withstand the stresses previously placed on it. That can take one hour or two, or it can take less than ½ an hour. Regardless of the time period at the end the session you want to come out spent.

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