John Kelly's blog

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Study shows that fasting boosts the immune system

personal trainers at work personal training New Orleans

From this article in Medical News Today, Prolonged fasting re-boots
immune system
, come these quotes:

“Results of a new study on mice and a phase 1 trial of humans suggest that prolonged cycles of fasting - for 2-4 days at a time - not only protect against toxic effects of chemotherapy, but also trigger stem cell regeneration of new immune cells and clearing out of old, damaged
cells.”

“The scientists say prolonged fasting appears to shift stem cells of the immune system from a dormant state to an active state of self-renewal.”

“When you stop eating, the body uses up stored glucose, fat and
ketones, and also recycles worn out and damaged immune cells.”

This study was conducted on mice.  This result is preliminary and more studies are needed with humans. The article cautions that this fasting should be done under medical supervision.

 Austin Personal Training 

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High Intensity Inteval Training Lowers Appetite

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From this article in the International Journal of Obesity, High-intensity intermittent exercise attenuates ad-libitum energy intake comes this conclusion:

“High-intensity intermittent exercise suppresses subsequent ad-libitum energy intake in overweight inactive men. This format of exercise was found to be well tolerated in an overweight population.”

The study compared a group of over-weight men who did moderate exercise to another over-weight group who did high intensity interval exercise (HIIT).  Seventy minutes after they exercised the HIT group consumed fewer calories and also consumed fewer calories the next day.

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High Intensity Interval Training (HIIT)

personal trainers at work personal training New Orleans

From this article, Short workouts: Will exercising for 15 minutes once a week get you fit? are some quotes and responses after the quotes.

“It sounds too good to be true”

If something is too be good to be true then it follows that it really is too good to be true. The truth is the workouts are very demanding, but they won’t take a lot of your week. Anyone with proper instruction can do it though: you build up to it slowly. Our oldest client was 95 years old.

“Over the past decade, many trainers have begun advocating for shorter, less-frequent workout regimens – claiming that they are much more efficient for weight loss and muscle building.”

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Health and Physical Function Improves with High Intensity Training

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This study, High Intensity Training Improves Health and Physical Function in Middle Aged Adults, seeks to determine whether HIT (high Intensity training) will improve physical function and metabolic health in untrained middle aged subjects.

Subject performed sprint training (10 × 6-second sprints with a one minute recovery between each sprint) twice a week.

The results: “Following eight weeks of HIT there was a significant improvement in aerobic capacity (8% increase in VO2 peak; p < 0.001), physical function (11%–27% respectively; p < 0.05) and a reduction in blood glucose area under the curve (6% reduction; p < 0.05). This study demonstrates for the first time the potential of HIT as a training intervention to improve skeletal muscle function and glucose clearance as we age.”

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The highest marginal return on exercise

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It is not how much exercise you can withstand that matters; it is how little exercise you can get away with doing that produces optimum results. Any additional exercise beyond that point is at best a waste of time and at worst detrimental as the body cannot adequately recover from the dose of exercise. That ought to be the starting point in deciding on the structure of an exercise program. Certainly you don’t want to waste time or go backwards. That was the philosophy of Arthur Jones when he first developed Nautilus equipment.

Who has time to spend hours in the gym for months and years on end? What good is a program that requires you to go to the gym three or more times a week for more than an hour if you are only going to stick to it for a best a couple of months. After a couple of months burnout, lack of progress, or injuries will occur, but you will still be paying monthly dues on a year’s gym membership.

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Blood Pressure Reduced with High Intensity Interval Training

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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

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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

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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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