World Fitness Blog : Leading Global Bloggers

March 10, 2022

Isuzu announces partnership with mental fitness provider – Prime Mover

Filed under: Fitness — admin @ 3:25 am

Isuzu Australia Limited (IAL) will team up with the Gotcha4Life Foundation it has announced.

As part of the partnership Isuzu will be providing Gotcha4Life with a specially engineered Isuzu truck for a national tour.

Gotcha4Life is an Australian not-for-profit foundation with a goal of zero suicides, by way of delivering mental fitness programs that engage, educate and empower local communities.

The foundation was founded in 2017 by radio personality, Gus Worland and seeks to build mental fitness, create meaningful mateship, emotional, muscle and social connection in Australia.

IAL Director and Chief Operating Officer, Andrew Harbison explained the motivation behind Isuzu Trucks’ involvement with the foundation.

“Gus recently spoke to our team and his message resonated with many people at IAL. The last couple of years have highlighted the importance of mental fitness and the ability to acknowledge challenges, and this is particularly important in our industry which has been traditionally dominated by stoic men,” said Harrison.

“We’ve been privileged to be successful in the market for many years, with one of our key aims supporting Isuzu’s very loyal customer base,” he said.

“While this has been focused on the operation of equipment in businesses, we also acknowledge the importance of supporting a healthy and thriving road transport industry in Australia—on and off the road.

“We’ve chosen the worthy cause of mental health and the Gotcha4Life mission to highlight and amplify, not only for our industry, but for the greater Isuzu family too, including our staff, dealerships and national network.”

The Isuzu truck is designed to act as a gathering point for programs and events, powered by the foundation throughout the year.

Recognising the importance of the design and build of the truck to this initiative, IAL called on the skill and capability of Service Bodies Australia (SBA), led by Managing Director, JP Shelburn.

SBA is a long-term supplier to Isuzu Trucks and the manufacturer of the bodies featured on the highly successful Ready-to-Work Servicepack range of trucks.

“We’re super excited to be a part of this great project—the mission of Gotcha4Life fits right alongside the way we do business and approach our culture of work,” said Shelburn.

“When Isuzu Trucks first approached me regarding our involvement, I knew it was something we wanted to do,” he continued.

“We are fitting industry-best components and equipment as part of this build and automotive electrical equipment manufacturer, Redarc, is providing the all-important electrical nervous system to keep it all powered.

“The truck will feature a widescreen TV, soundbar, fridges, coffee machines, and the ubiquitous Aussie barbecue.

“We have relationships with the best industry equipment suppliers and we’re building a truck that will be a focal point for discussions at Gotcha4Life’s community events.

“We look forward to seeing the truck on its mission for Gotcha4Life and Isuzu and wish the venture every success.”

Following the tour, the truck will be raffled off to one lucky winner with all proceeds going towards achieving Gotcha4Life’s goals.

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March 9, 2022

How to Use Cold-Water Immersion to Burn Fat Faster

Filed under: Fitness,Health,Weight Loss — Tags: , , , — admin @ 11:48 am

Running stark naked into the ocean in winter might seem loopy. But a new Scandinavian study (where else?) found that cold-water immersion followed by hot sauna recovery can give you an advantage when it comes to losing weight.

In the study, researchers monitored the vitals of a group of young men who had spent at least two years swimming twice a week in cold water and compared them with a non-swimming control group.

They found those who regularly swam then sat in a sauna burned more calories via brown fat (the type that keeps you warm). In short: Cold-water immersion followed by hot sauna bouts can increase energy expenditure and promote weight loss.

If you’re thinking of taking the polar bear plunge this year, consider these tips:

  1. Get naked: Less is more when it comes to clothing. It may keep you toasty on land, but as soon as garments become wet, they cling to skin, making water feel even colder. 
  2. Plug your ears: If you’re prone to “ice cream headaches,” use earplugs to keep freezing water from entering your ear canal.
  3. Skip the shot of whiskey: Booze lowers your body temperature, making cold water tougher to handle.
  4. Practice: Sit in ice baths or take a cold shower for 2-3 minutes in the weeks leading up to the plunge.
  5. See your doc: If you have heart issues, check with your physician first, as cold water can cause a spike in heart rate and blood pressure.

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How to take control of your salty and sweet cravings

Filed under: Fitness — Tags: — admin @ 5:03 am

You know the feeling; it’s 3:30PM at work and still a couple of hours to go, but the urge to get to the vending machine and pick up a sweet treat is palpable. So why is it that we have such intense food cravings? And more importantly, how can you take control before you demolish an entire days’ worth of calories in a matter of minutes?

Food cravings can be caused by programming, nutritional inadequacy, fluctuating blood glucose levels or even boredom. One of the biggest issues in attempting to managing a craving is that feeding the craving with more of the same stimulus, for example more sweet or salty food, will likely only result in greater desire for more and more of the food you are craving — think of the times you were able to polish off an entire bag of flavoured chips or an entire tub of ice-cream irrespective of hunger. On the other hand, seeking out a smart nutrient combo can get you back in charge of your appetite in no time.

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Craving something sweet?

Try…

Peanut butter and banana

The combination of protein-rich peanut butter with the natural sweetness of banana on top of crackers, corn cakes or toast is not only delicious, but a nutritional mix that will satisfy your desire for sweetness with the added satisfaction of a little protein and good fat. You’ll be left feeling full and satisfied for several hours, while your blood glucose levels will remain controlled for at least 2-3 hours after.

Banana with peanut butter spread on top and covered in frozen berries.
Banana and peanut butter is a classic combo to combat sugary cravings. (iStock)

Ricotta and honey

Not always thought of as a way to combine sweetness with protein, a drizzle of honey enjoyed with a hearty serve of calcium-rich ricotta on a slice of sourdough, rye crackers or some chopped fresh fruit is a calorie controlled, yet sweet and tasty food combo.

READ MORE: Lismore flood volunteer Maddy-Rose’s plea for help

Craving something salty?

Try…

Cheese and crackers

It is so easy to overeat crunchy savoury snacks, like flavoured rice crackers, chips and crunchy cheese snacks, which is why portion control is key when it comes to taking charge of your cravings for salty snacks. Try a combo of yellow cheese or thin spreads of white cheese like goats’ cheese or feta teamed with salad veggies like tomato or cucumber on your favourite crisp bread. Here you will have created a delicious, indulgent snack with all the richness of flavoured packet snacks for a fraction of the fat and calories.

Your own trail mix

If you prefer your snacks to be voluminous and a mix of different foods that can be enjoyed over a couple of hours, it is exceptionally easy to make your own healthy trail mix. All you need to do is combine some chopped veggies, with popcorn, some roasted legumes such as edamame and a handful of nuts and seeds for a perfect mix of protein, carbs and good fat. You can even throw in some dark choc bits or choc-coated fruit to add a little sweetness to the mix.

READ MORE: Fiancé’s shock suggestion about partner’s face in wedding photos

Craving something rich?

Try…

Greek yoghurt with fruit

When you have a desire for rich, intense flavours and are trying to steer clear of the high fat, high sugar ice-creams and cakes, the growing range of Greek and protein yoghurts can be your best friend.

Like ice-cream, when frozen you can mix your favourite crunchy additions like choc bits, seeds, nuts or fruit for a delicious yet nutritious snack.

Bowl of yoghurt topped with mixed berries and honey.
There’s nothing better than a bowl of rich yoghurt to hit that creamy craving. (iStock)

Frozen banana

It is so simple we rarely think of it, but if you have not enjoyed a frozen banana, you are missing out. Rich and creamy like ice-cream, you can even try dipping your banana in a little dark chocolate and nuts for a delicious filling snack and one with a fraction of the fat and calories of other frozen desserts.

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Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.

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Your body’s natural sleep rhythm can influence your productivity, and here’s how you can hack them for ideal focus levels

Filed under: Fitness — Tags: — admin @ 4:03 am

You may notice that at certain times of the day, you’ll feel especially drowsy, whereas at other hours, you’re more awake than you’ve ever been.

There is such thing as the 3pm slump, but the stark difference in alertness as day flows into night and day again can appear to occur with no rhyme or reason, which is somewhat true — alertness, productivity and sleep patterns are unpredictable for a collective, but individually, it is something you can anticipate and cater for.

The trick is to know your chronotype, and once you do, you can hack your sleep schedule to maintain your energy levels to be optimal.

READ MORE: Prince Harry’s ‘shocking’ appearance at Texas rodeo

Sleep experts advise that smartphones and laptops, to name a few, be put away 45 minutes to an hour before bed.
Your sleep habits can be hacked to help you make the most of your day. (iStock)

A chronotype is the physical, mental and behavioural manifestation of the sleep circadian rhythm, which is a natural process that responds primarily to light and dark, and runs on a 24-hour cycle.

Your chronotype is what dictates your propensity to sleep at certain times during the 24-hour cycle, and there are four different chronotypes.

One such type is The Dolphin, named for the aquatic mammal due to the fact that they rest in a unihemispheric sleep, meaning one side of their brain is completely awake to allow the other side to sleep, and then they switch.

If you notice that you’re sleeping sporadically and anxiously, you may be this chronotype. Usually, The Dolphin — the rarest chronotype — is always feeling an underlying tiredness after they wake generally around 6:30am, but have bursts of energy throughout the day. Optimal focus time for this chronotype is from 3pm to 9pm.

Quite the opposite is The Lion, who, while they too awaken early — usually 5.30am — they have a lot of energy at the beginning of the day, which peaks at noon. By the time night comes, it’s lost, and consequently, their prime focus time is from 8am to 12pm.

READ MORE: Lismore flood volunteer Maddy-Rose’s plea for help

12 common reasons you can’t sleep (and how to fix them)

Like the fluffy yet ferocious woodland creature, The Bear — the most common chronotype — is someone who follows the sun. Usually waking at 7am, they will be someone who is especially groggy if they don’t rest for a full eight hours, and thrive in the regular nine to five office hours, as they’re most productive between 10am to 2pm.

Lastly, we have The Wolf, though you may be more familiar with its colloquialism, the night owl. These are the troopers who love to hit snooze, and burn up the midnight oil. Mentally, they’re asleep until noon, but at night time, their energy levels thrive.

Chronotypes are linked to circadian rhythms, so there are biological elements at play when it comes to what determining what category you fit into. Nevertheless, according to sleep expert and founder of Wowbeds Gary Ginsberg, there are natural ways to boost your energy levels and hack your productivity in conjunction with your chronotype, so you can minimise the drawbacks of low energy levels.

Get the necessary amount of kip for you

Understanding your chronotype allows you to also facilitate an optimal sleep schedule, a necessity for getting an actually refreshing chunk of rest.

The Wolf knows that their optimal hours of productivity skew towards the evening, and if they have the flexibility at work, it may be prudent for them to sleep instead from 1am to 10am, and work through their optimal productivity hours.

A key element to securing a good night’s sleep, according to Ginsberg, is ensuring you have the right equipment to assist you.

“Whatever kind of ‘mammal’ you are, the principles are the same when choosing the right mattress for a good night’s sleep,” Ginsberg tells 9Coach, pointing to the Duo mattress.

READ MORE: Fiancé’s shock suggestion about partner’s face in wedding photos

Happy woman video calling using laptop
Flexible work hours may be best for The Wolf, who is more productive at night. (Getty Images/iStockphoto)

“Your spine needs to be as straight as possible in a neutral position with no pressure being exerted on the pressure points of your body,” he continues.

“What you should be looking for is a spring system that provides sufficient support with comfort layers that ‘take the edge off.’ Pocket springs (the more the better) along with a combination of memory foam and comfort foams will do the best job.

“Make sure you sleep cool by looking for a well-ventilated mattress that will ensure an undisturbed sleep. The end result will be a comfortable mattress that is not too hard or too soft, but rather perfectly supportive for a sound sleep.”

Chase the Sun

Sunlight helps you wake up faster — and it helps you sleep soundly at night, as well as reduce stress and strengthen your immune system.

When paired with a regular sleep schedule, light therapy works wonders both on your standard of sleep and energy levels. A practical way to add an extra dose of Vitamin D is to take a morning walk, or a stroll on your lunch break.

Change up your diet

Planning your meals to align with your chronotype’s best time to sleep will see your energy levels naturally adjust in conjunction — meaning your meal time can help put you to sleep and keep you awake on schedule, and get you a quality rest.

For a lion who may be planning to go to bed at 10pm or 10.30pm, having a dinner at 9pm will wreak havoc on your ability to fall into a deep sleep on time.

Similarly, have a protein-rich breakfast to avoid a mid-morning crash, as it helps regulate your energy levels.

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Students Try Group Fitness Classes in a Journey to Activity – Graphic

Filed under: Fitness — admin @ 2:51 am

Pushing their limits, students in a 7 a.m. Cycle and Shred class spin their hearts out. The class instructor, first-year Brooke Carter created a cycle circuit for the first 20 minutes of the class and an off-the-bike workout for the rest of the time. Photos by Mary Caulfield

Pepperdine students often exercise at the Firestone Fieldhouse Weight Room, on the track and in the Towers gym and Seaside Fitness Center. What some students aren’t fully aware of are Campus Recreation‘s Group Fitness classes.

Campus Recreation aimed to raise awareness of these group fitness classes by giving 15 to 20 minute classes at Mullin Town Square on Feb. 17. Beyond tabling, instructors and students in classes gave insight into what Group Fitness Classes are.

“I feel like it’s a great opportunity to meet new people, get to work out and start your day productively,” first-year instructor Brooke Carter said. “I feel like not enough people take advantage of what we have, especially because they’re free.”

First-year Hailey Emmons said since fall 2021, Campus Recreation has changed its schedule, staff and fee for more student-friendly classes. The $75 cost is now a free-of-charge membership.

“I was hoping more people would come,” Emmons said. “It’s really fun doing it with a lot of people and not just suffering by yourself.”

Now that more instructors and classes are available, Emmons said students can exercise in many different ways to fit however their mind and body are feeling.

“If I’m sore, I want a yoga class, and Summer Xia is good with her yoga class, Yin Yang Yoga,” Emmons said. “[In spin class] Mikayla de la Flore does a dance thing [with] more arms and lifting off. Then, circuit [training is] really fun because you get to do a whole lot of different things and you’re just working against yourself.”

Students stand with hands at heart center in "Namaste" position in the Cage. At this Rise and Rest Yoga class, students stretch and embrace the grounding techniques of yoga. Photos by Mary Caulfield.
Students stand with hands at heart center in “Namaste” position in the Cage. At this Rise and Rest Yoga class, students stretch and embrace the grounding techniques of yoga.

When first-year Gabby Johnson’s alarm goes off at 5:30 a.m. for her to get to a spin class by 6 a.m., she said her first instinct is to text her roommate. Johnson said having accountability helps her get up in the morning and stay consistent. But, accountability doesn’t stop when arriving at classes.

“I love working out with other people — like a little community that keeps you accountable and makes me want to work harder,” Johnson said.

First-year Daniela Sandoval said she is just starting to explore the different classes and has loved making the time to be active and finding a positive mindset.

“For me, I don’t work out at all, so it’s just making the time to come here,” Sandoval said. “Also, finding a balance and being OK with not being able to weigh as much as other people because you’re just getting started. It’s just motivational and inspiring to take time out of your days and try to be active.”

First-year Melia Wade said exercising for the first time can be an intimidating experience, especially if you’re not a “gym person.” Wade said she has found the classes help her as she begins her exercise journey.

“[The classes] help me stay active, make me manage my time better and keep me accountable,” Wade said. “I’m not really a gym person. I respect and commend those who are, but I’m just not. So, I think a class is more structured, and I need that.”

Students new to the class aren’t the only ones nervous in their first experiences at group classes — Carter said she laughs when looking back at her first time instructing a 5:30 a.m. spin class over Zoom.

“Everything went completely opposite the way I wanted it to go,” Carter said. “I would forget to call out what exercise was next and forget to turn up the music. But now, looking back, I always joke about my first class.”

Emmons, Johnson, Sandoval, Wade and Carter all said their advice for students on the verge of going to a class is: Just try it.

“Just showing up is half the battle, so definitely just try it, and if you don’t like it, at least you can say you tried it, and if it’s just not for you, then find something else,” Wade said.

____________________

Follow the Graphic on Twitter: @PeppGraphic

Email Meghan Young: meghan.young@pepperdine.edu

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March 8, 2022

Muscat’s Marinos await Sydney FC SYDNEY, AUSTRALIA – MARCH 08: Adam Le Fondre of Sydney FC celebrates scoring a goal during the AFC Champions League match between Sydney FC and Kaya FC-Iloilo at Netstrata Jubilee Stadium on March 08, 2022 in Sydney, Australia. (Photo by Mark Kolbe/Getty Images)

Filed under: Outdoors — Tags: — admin @ 11:43 am

Kevin Muscat’s Yokohama F. Marinos will be among Sydney FC’s AFC Champions League opponents after the Sky Blues’ playoff success.

Kevin Muscat’s Yokohama F. Marinos await Sydney FC after the Sky Blues thrashed Filipino outfit Kaya FC 5-0 to reach the group stage of the AFC Champions League.

In wet and windy conditions that at one stage led to doubt whether the playoff would go ahead at Netsrata Jubilee Stadium, the Sky Blues were rarely threatened by the underdone visitors, whose domestic campaign is yet to start.

Second-half braces from Bobo and substitute Adam Le Fondre, and a first-half goal from Trent Buhagiar secured the Sydneysiders qualification in Group H of the Champions League.

Sydney’s group matches will take place during a two-week period next month in Vietnam, where they will meet Japan’s Marinos, who are coached by former Melbourne Victory mentor Muscat, South Korean outfit Jeonbuk Hyundai and Vietnamese side Hoang Anh Gia Lai.

The Sky Blues dominated early but it took them until the half-hour mark to grab the lead.

Buhagiar, who had earlier hit the crossbar, was the scorer following an impressive build-up involving right back Connor O’Toole and New Zealand international attacker Kosta Barbarouses.

A hesitant Bobo then wasted an opportunity on the stroke of half-time to double Sydney’s lead.

However, the Brazilian veteran made amends in the first five minutes of the second half which all but ended the match.

His first was a simple tap-in after Kaya goalkeeper Zach Banzon – who kept his side in the match in the first half – had parried a Max Burgess shot into the South American’s path.

Bobo’s second and Sydney’s third came from the penalty spot after a foul from Fitch Arboleda on Sky Blues right back Rhyan Grant.

English marksman Le Fondre then came off the bench to provide the icing on the cake with goals in the 71st and 81st minutes.

Read related topics:Sydney

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Best Bock Beers to Drink Now

Filed under: Fitness — Tags: — admin @ 2:06 am

When spring hits, we reacquaint ourselves with old friends like IPAs, pale ales, wheat beers, pilsners, and lagers. But there’s one type that’s more synonymous with spring than the rest: bock beers.

This traditional German beer is a malty, bottom-fermented style originally brewed by monks in the winter, bottled aged, then imbibed in spring while they fasted for lent.

Nowadays most people don’t drink beer in place of food (and many bock beers are brewed throughout the year), but it remains a springtime favorite with many brands releasing seasonal bocks in February and March.

You might be wondering why your favorite bock beer is adorned with a picture of a goat. Well, that’s because of dialectical error hundreds of years ago. As long ago as the 1400s, bock beer was brewed in the Northern German city of Einbeck. This malty, sweet beer started gaining popularity and eventually made its way south to Munich. This is where the confusion began. For some reason, the name “einbeck” was pronounced as “einbock.” For those who never studied German, “ein bock” translates to “Billy goat.”

While you likely see the term “bock” and nothing else on bottles and cans of beer at your local beer distributor, there are actually a few different iterations including maibock, doppelbock, weizenbock, and eisbock.

Below, you’ll find 10 of our favorite bock beers to drink in the early spring. The list includes both American and German beers.

Weihenstephaner Korbinian
Courtesy Image

1. Weihenstephaner Korbinian

Bayerische Staatsbrauerei Weihenstephan is the oldest brewery in the world with its history traced back to 1040. The brewery named this award-winning doppelbock in honor of Saint Korbinian, the founder of Weihenstephan monastery. It’s known for its bold, rich flavors of figs, toffee, chocolate, and a gentle nutty sweetness that will warm you until the ground finally thaws.

[$3.99, 16.9-ounce bottle; drizly.com]

Get it

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March 7, 2022

Fitness Chain Virgin Active Expands Amid $118M Capital Raise – Front Office Sports

Filed under: Fitness — admin @ 10:39 pm

London-based fitness chain Virgin Active is expanding from a gym company to a wholesale “combined fitness and nutrition” operation. To do so, the company has made two major moves: a capital raise and an acquisition. 

The capital raise totaling $118 million included retail billionaire Christo Wiese — who contributed $65.6 million to the effort — as well as the owners of Real Foods Group, who gave $23.8 million.

Virgin Active also acquired the “nutrition assets” of Real Foods for $35.1 million. 

  • The brands acquired include Kauai and NU restaurants.
  • Real Foods Group CEO, Dean Kowarski will also assume the role as Virgin Active’s CEO. 

The acquisition isn’t final, however, and still has to meet regulators’ approval.

Post-Pandemic Rebound

Virgin Active, which is owned by Virgin Group Ltd and the private equity firm Brait SE, is bouncing back after major financial problems during the pandemic.

The company saw many gyms close in South Africa and the U.K., all while rent costs piled up. It went through a restructure in May 2021 following the losses. 

Now, Virgin Active hopes to use pandemic-induced changes to consumer habits as a selling point. “The pandemic has accelerated people’s appetite to lead a healthier lifestyle,” the company said in a statement.

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Aussie Olympian Jack Rayner obliterates national men’s 10,000m record CANBERRA, AUSTRALIA – JANUARY 27: Jack Rayner of Victoria finishes second in the Mens Open 10km Run during the Australian World Cross Country Trials at Stromlo Forest Park on January 27, 2019 in Canberra, Australia. (Photo by Jason McCawley/Getty Images)

Filed under: Outdoors — Tags: — admin @ 11:34 am

Australian long-distance runner Jack Rayner has obliterated the national men’s 10,000m record, registering a blistering time in California.

Australian long-distance runner Jack Rayner has obliterated the national men’s 10,000m record, registering a time of 27:15.35 in California on Monday AEDT.

The 26-year-old bettered the previous record time of 27:22.55, set by Patrick Tiernan in December 2020, by more than seven seconds at Sound Running’s “The Ten” meet in San Juan Capistrano.

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Rayner improved his personal best by 44 seconds and set a new Oceania 10,000m record — it was also enough for the Victorian to meet the standard for the World Athletics Championships and Commonwealth Games.

Rayner finished third while Tiernan placed 14th; American Grant Fisher won the race with a stunning time of 26:33.84.

“I knew I hadn’t run anywhere near what I should be running on the track until today, so I’m super stoked to get something good on the board,” Rayner said.

“For years I feel like I was thrown to the marathon because I wasn’t quite good enough on the track, but now I’m stronger and know that I can do it.

“I don’t think I would call myself a marathon runner. I’ve done one good marathon where I hit the Olympic standard of 2:11, but that’s not very good anymore. It’s still a good time but I think I’m better than that, I haven’t run the right race or put in the proper training – that’s definitely something I will do in the future.”

Earlier this year, Rayner won his first national 10,000m title at the Zatopek Classic in Melbourne.

At last year’s Olympic Games in Tokyo, he failed to finish the marathon event after a femoral stress fracture.

“Coming off Tokyo was pretty dismal,” Rayner said.

“I was not conditioned for running at all so I had that motivation coming off an Olympics where I didn’t finish, I wanted to get back into training and find some form again.”

Rayner is expected to compete at the Commonwealth Games in Birmingham, but will next race in Sydney Track Classic’s 3000m event on Saturday.

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Doing 30 to 60 minutes of one exercise weekly could help you live longer, study says

Filed under: Fitness — Tags: — admin @ 5:03 am

You might have heard that strengthening exercises most benefit your muscular and skeletal health, but they could have two other big perks: helping you prevent disease and live longer.

Now we may know how much time to spend on those exercises, according to new research published Monday in the British Journal of Sports Medicine.

Compared with people who didn’t do muscle-strengthening activities, those who did 30 to 60 minutes of resistance, strength or weight training weekly had a 10 per cent to 20 per cent lower risk of early death from all causes, and of getting heart disease, diabetes or cancer at all, the research authors found. These types of exercises are designed to improve muscular fitness by exercising muscles against external resistance, according to the American College of Sports Medicine.

Strength training is designed to improve muscular fitness by exercising muscles against external resistance. (Getty Images/iStockphoto)

Combining 30 to 60 minutes of strengthening exercises with any amount of aerobic activity enhanced the benefit, resulting in a 40 per cent lower risk of premature death, a 46 per cent lower incidence of heart disease and a 28 per cent lower chance of dying from cancer. The research is also the first to examine long-term links between muscle-strengthening activities and diabetes risk, the authors said.

Read more: Do low-carb diets help you lose weight? Here’s what the science says…

“Many previous studies showed a favourable influence of muscle-strengthening exercises on non-communicable diseases and early death risk,” said the study’s first author Haruki Momma, a lecturer in the department of medicine and science in sports and exercise at Tohoku University in Japan, via email. “We could expect our findings to some extent because this study was planned to integrate previous findings.”

The new research is an analysis of 16 prior studies, which amounted to a pool of data from nearly 480,000 study participants. They were between 18 and 98 years old, and most were based in the United States. Participants either self-reported their engagement in muscle-strengthening activities or answered questions during interviews.

“The study methods are sound and the findings are important, but not surprising to me,” said Dr. William Roberts, a professor in the department of family medicine and community health at the University of Minnesota, via email. He wasn’t involved in the study. Thirty to “60 minutes per week sticks out as a doable amount for most people and makes me feel good about the 5 to 15 minutes of strength exercises I do every morning.”

The findings are “great news for people who are active and greater news for those who are inactive as they can improve their health with a small time investment,” added Roberts, who is a past president and current fellow of the American College of Sports Medicine. “That said, people should start slow and build slowly to avoid the pain of too much activity too soon.”

Important note: If you experience pain while exercising, stop immediately. Check with your doctor before beginning any new exercise program.

Read more: Simple swaps to double your nutrient intake

How strength manages health risks

The new research didn’t explore why strength training is so effective in lowering risk of early death and certain diseases. But this type of exercise is important for reducing body fat and building lean muscle, which can help with balance, posture and regulating cholesterol levels, said Dr. Nieca Goldberg, the medical director of Atria New York City and clinical associate professor of medicine at New York University’s Grossman School of Medicine. Goldberg wasn’t involved in the study.

“We know that individuals with obesity are at increased risk for cardiovascular disease, glucose intolerance and some cancers, so improving that (health) profile is beneficial,” Goldberg said. Additionally, “people who participate in regular activity … may also have a healthier outlook and have other healthy lifestyles.”

The stronger benefit from mixing aerobics with strengthening exercises could be because the two “appear to work together and help each other move toward better outcomes,” Roberts said. “A balanced program of strength and aerobic activity is probably best and probably more closely mimics the activities of our ancestors, which helped determine our current gene sets.”

Aerobic exercises include walking, dancing, running or jogging, cycling, and swimming, Goldberg said. Weight-training exercises you can do for 30 to 60 minutes include deadlifts, overheard dumbbell presses and dumbbell lateral raises, which involves using your back and shoulder muscles to lift light dumbbells so that your arms and body form a T shape.

Most participants didn’t benefit from doing the strengthening exercises for longer than one hour, but the research didn’t examine why that was the case.

However, results of previous studies have varied, Roberts said: Some have shown improved health at higher activity levels.

“This is pool data, meaning it’s several studies put together. So when you do one study with a lot of people, you could measure for other variables that could potentially cause (the worse outcome beyond 60 minutes),” Goldberg said. “We can’t explain it based on this study. More studies will need to be done.”

The finding concerning lower diabetes risk could be explained by muscle-strengthening activities increasing or preserving skeletal muscle mass, which has a major role in regulating blood sugar levels, the authors said.

Overall, the main takeaway is to get active and stay active with an exercise program you like and can stick with, Roberts and Goldberg said.

“You do not need to train for the marathon to be healthy and improve your health,” Roberts added via email. “A combination of 5-10 minutes of strength exercise and 30 minutes of walking most days of the week will produce great health benefits across the population.”

By Kristen Rogers, CNN

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Fitness trends you should join in 2022

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