Cardio Workouts

Is Your Gym Making You Sick?

At home gym istock

Want to know the places inside a gym that are most likely to get you sick? Sure you do!
Barbells, dumbbells, and weight plates. A basic sneeze can send 100,000 infectious particles into the air at 200 miles an hour–when someone catches those buggers with their hand instead of a tissue (or even an elbow), they can transfer easily to handheld gym equipment. Before you lift weights, spray down the equipment (gym etiquette says to do this after you’re finished with your set, but how many people really follow that?).

Water fountains. A study from the University of Arizona found that 28 percent of gym surfaces are gym havens, and water fountains scored high on the list. One way to head off those bacteria? Bring your own water bottle!

Locker room floors. The moist floors are ripe for fungal and wart viruses . Bring your flip-flops for showering, and never reuse the sweaty socks you’ve just worked out in

Source: yahoo shine

Exercise During Pregnancy Benefits Mom—And Baby, Too

 

Exercise During Pregnancy Benefits Mom—And Baby, Too
When Linda May went in to see her obstetrician during her first pregnancy, he told her she probably shouldn’t jump, run, or even walk. But May, an exercise physiologist who studies pregnant women and their babies, knew a thing or two about the positive ways that being active can help a mom-to-be’s health. Women who exercise with baby on board have been known to have, among other things, lower risks of gestational diabetes and pregnancy-induced high blood pressure than those who don’t.

Since then, May and other researchers have discovered even more ways that prenatal exercise benefits not only an expectant mother, but her growing baby, too—sometimes for years into the future—as attendees learned at last week’s Experimental Biology 2014 meeting in San Diego.

Past Thinking

Decades ago, many more doctors gave similar advice to May’s obstetrician. Pregnancy was thought to be almost like an illness, a time when women needed to rest to protect themselves and their babies. In 1985, the American Congress of Obstetricians and Gynecologists came out with their first set of guidelines for exercise during pregnancy—guidelines, now considered conservative, that included suggestions like keeping strenuous activities to 15 minutes or less.

Since then, research has turned that idea on its head. Exercise is now thought to be—for most women with healthy pregnancies—a boon for the mother’s health, and for the baby she carries as well.  Researchers are now starting to look even more closely at how exercise can influence a baby’s health in the womb and how these effects might translate into protection from future health problems.

Heart Health

It’s been known that those who exercise—including pregnant women—tend to have lower resting heart rates than those who don’t. Lower heart rates can be a sign of an efficient heart; high heart rates have been linked to greater risk of cardiovascular disease. May, now at East Carolina University in North Carolina, has long been interested whether benefits like this extended to baby.  In a 2010 study, she and her colleagues collected a group of 26 pregnant women who reported that they’d been exercising three times a week for more than 30 minutes per session.  When researchers brought the moms into the lab at 36 weeks, they found that the babies in their bellies, too, had lower heart rates than those carried by the moms they studied who weren’t regular exercisers.

In another study, presented at last week’s conference, May recruited 60 women at 13 weeks of pregnancy and brought them into the gym three times a week for either aerobic or mixed aerobic and weight training exercise. A control group of women came in to stretch and chat with researchers, keeping their heart rates low.

At 34 weeks—about six weeks before the babies’ due dates—the researchers checked in with the hearts within the wombs. Whether their moms were pumping iron or spinning, the babies in the bellies of exercising moms played along—their heart rates were lower and more variable, another sign of heart health, and pumped more blood with each beat than the tiny hearts inside moms in the control group.

The results indicate that exercise during pregnancy, far from harming the fetus, can be incredibly beneficial for both mom and baby. And timing matters: exercise during pregnancy, as opposed to pre-pregnancy fitness, seems to be doing something extra-special, May says. In this most recent study, about half of the group hadn’t exercised previously, and still saw similar effects on their babies’ hearts. In some of May’s past work, she collected data on moms’ pre-pregnancy body mass index and their resting heart rates, ages, and how much weight they gained in pregnancy. But these things didn’t explain the link between the fetus’s heart health and the exercise done in pregnancy.

Benefits at Birth, and Beyond

Such benefits to the heart may last into a child’s early life. Earlier this year, May and colleagues found that month-old infants still had higher heart rate variability if they had exercised along with their moms in utero. Another set of results from May’s group, not yet published, suggests that kids up to six years old still carry some of these early workouts with them: youngsters whose moms exercised while pregnant have higher “ejection fractions,” which indicates their hearts are pumping blood more efficiently.

As for what types of exercise bring the most benefit, May has found that aerobic exercise is great for the mom—lowering her heart rate and helping her gain less fat—but a mix of aerobics and strength training may be even better for the baby, although it’s not yet clear why, she says.

Growing hearts might be one of many things helped by an active mom. In his lab at the University of Kentucky, Kevin Pearson is looking at the connection between exercise and skin cancer in mice. He’s seen that mice that run during pregnancy have offspring that develop fewer skin tumors, later in life—a small but significant protective effect that he calls “an exciting first step.” Wei Zheng, a graduate student at Indiana’s Purdue University, and her colleagues found that baby rats had a 58 percent lower incidence of breast tumors if their mothers exercised.

Helping Moms Get Moving

Even with greater options at hand—from “Fit Pregnancy” magazine to prenatal yoga DVDs—many pregnant women aren’t exercising, in some cases because of lingering fear about harming their growing babies. Studies report that only about 10 to 30 percent of pregnant women are following recommended exercise guidelines—for healthy women, at least 30 minutes of moderate exercise most, if not all, days, according to the American Congress of Obstetricians and Gynecologists. (Of course, some women can’t safely exercise during part or all of their pregnancy, and active women should watch out for warning signs while exercising, such as bleeding or contractions.)

“It’s really important to start putting focus on how we can convey this message to pregnant women, get them to talk to their healthcare providers about exercise during their pregnancy, and get exercising,” says Amy McKenzie, a graduate student at the University of Connecticut who presented a study about pregnant women’s exercise habits at the conference.

Still, moms who aren’t able to exercise shouldn’t add, on top of other worries, the concern that their babies’ hearts won’t be healthy. May says that, instead, moms-to-be who can and do exercise—even a little bit—may be offering an added shield for their babies against later-in-life problems, which could be particularly important for those with a family history of heart disease.

Her next step is to analyze how an exercising mom might help shape her baby’s body composition. She’s following up on other studies that suggest babies born to exercising moms have lower body fat—benefits that can last into childhood.  If that’s the case, exercise during pregnancy could be able to shape two major health problems, even before a baby is born. “Heart disease and childhood obesity,” she says. “If we can affect those two things, the public health benefit is huge.”

Source: discover magazine

5 Ways to Use Breathing Techniques to Get a Better Workout

“Don’t hold your breath!” It’s something we’ve all heard before while working out…and for good reason. “When you hold you breath, the energy in your cells plunges and you feel fatigued during your workout way before you should,” says Belisa Vranich, Psy.D., creator of the OXYGEN breathing class at WILLSPACE in NYC.

But that doesn’t mean your regular ol’ breathing pattern will do. You actually need to think about and control your breath during your workout for peak performance. And when it comes to breathing, one method does not fit all workouts. So check out these expert tips on how to breathe during your favorite workouts:

During Weight Lifting
“Inhale on the less strenuous phase of the exercise, and exhale on the more demanding phase of the exercise,” says personal trainer Mike Donavanik, C.S.C.S. If you’re hitting heavy weights, though, Donavanik recommends the Valsalva maneuver: You inhale on the easy part, hold you breath for just a short second as you approach the hardest part of the exercise (commonly called the “sticking point”), and once you’ve completed it, you exhale per usual. The maneuver helps you tighten your core muscles and maintain proper form. However, it does briefly increase blood pressure. So if you have any cardiovascular problems, the move isn’t for you.

During Cardio
“Continuous breathing will help you to increase nitric oxide, an important gas that relaxes the arteries and keeps the blood flow that you need to sustain your rhythmic activity,” says exercise physiologist Marta Montenegro, C.S.C.S. Instead of breathing in an even pattern, though, try inhaling for three seconds and then exhaling for two, suggests Budd Coates, M.S., author of Running on Air: The Revolutionary Way to Run Better by Breathing Smarter. While it takes some serious concentration at first, research shows that the greatest running impact occurs when your foot strike coincides with the beginning of your exhale. So by keeping a 3:2 breath tempo, you’ll minimize your chance of injury.

During Plyometrics
Like we learned with the Valsalva, briefly holding your breath helps stabilize your body, which comes in handy during explosive moves. “Imagine that you are doing a jump to box,” says Montenegro. “Hold your breath when you make contact with the floor so that your body is more rigid, which will help with the rebound.”

During Stretching
Stretching is all about loosening up—so focus on inhaling deeply. It relaxes your muscles so you can get a better stretch and lower your risk of pulling anything, says Montenegro. The exhale will follow naturally.

During Recovery
Ever finished a set of squats, thought “that wasn’t so bad,” and then started huffing and puffing? That’s because your body needs oxygen to replete its energy stores. So in between sets of exercises, practice diaphragmatic breathing, says Donavanik. Diaphragmatic breathing allows you to get more oxygen into your lungs—and to your muscles—per breath so you can hit your next exercise hard. To do it, focus on filling and emptying your abdomen with each breath rather than raising and lowering your chest.

Source: Women’s health

Outdoor exercise becoming popular

The gym appears to be giving way to outdoor exercises. Research shows that one in three women are shunning working out at the gym.

In an effort to workout in fresh air, 56 percent of health enthusiasts said they would definitely not be returning to the gym, femalefirst.co.uk reports.

The increasing popularity of functional workouts, boot camps and small group personal training sessions has fuelled the growth in the number of outdoor exercise options.

Being cheaper is also one of the main reasons women have decided to ditch the gym. But they also admitted that they feel more comfortable exercising in a less confined space with people watching.

Source: business standard

How Music Can Boost Our Workouts

Making music — and not just listening to it — while exercising makes the exercise easier, a remarkable new experiment finds, suggesting that the human love of music may have evolved, in part, to ease physical effort.

Researchers and exercisers have long known, of course, that listening to music alters the experience of exercising. Earlier studies have shown, for instance, that briskly paced music tends to inspire equally briskly paced workouts, and that music also can distract and calm nervous competitors before a race or other high-pressure situation, improving their subsequent performance.

But to date, no one had thought to investigate whether creating — and not merely hearing — music might have an effect on workouts, let alone whether the impact would be qualitatively different than when exercisers passively listen to music pumped through gym speakers or their ear buds.

So, for the new study, which was published online last week in Proceedings of the National Academy of Sciences, researchers at the Max Planck Institute for Human Cognition and Brain Sciences in Leipzig, Germany, and other institutions began by inventing an electronic kit that could be integrated into the internal workings of weight-training machines, transforming them into oversize boom boxes. Once installed, the kit would produce a range of propulsive, electronic-style music with a variety of sound levels and rhythms, depending on how the machine’s weight bar or other mechanisms were manipulated during workouts.

The researchers installed the kits into three different workout machines, one a stair-stepper, the other two weight machines with bars that could be raised or pulled down to stimulate various muscles.

They then recruited a group of 63 healthy men and women and divided them into groups, each of which was assigned to use one of the musically equipped machines during a strenuous though brief six-minute exercise session.

As the volunteers strained, their machines chirped and pinged with a thumping 130 beats per minute, the sound level rising or falling with each individual’s effort and twining with the rhythms created by the other two exercisers. “Participants could express themselves on the machines by, for instance, modulating rhythms and creating melodies,” said Thomas Hans Fritz, a researcher at the Max Planck Institute who led the study.

The groups were, in effect, D.J.’ing their workouts, creating sounds that echoed their physical efforts.

During a separate exercise session, each group used the same machines, but minus the musical add-ons, while elsewhere in the gym, other volunteers sweated at the musically equipped machines, meaning that one group was passively listening to sounds created by another.

Throughout each workout, the researchers monitored the force their volunteers generated while using the machines, as well as whether the weight lifters’ movements tended to stutter or flow and how much oxygen the volunteers consumed, a reliable measure of physical effort. Afterward, the scientists asked the volunteers to rate the tolerability or unpleasantness of the session, on a scale from 1 to 20.

Tabulated afterward, the results showed that most of the volunteers had generated significantly greater muscular force while working at the musically equipped machines than the unmodified ones. They also had used less oxygen to generate that force and reported that their exertions had felt less strenuous. Their movements were also more smooth in general, resulting in a steadier flow of music.

Creating their own rhythms and melodies had lowered the physiological cost of exercise and greatly increased its subjective allure compared with when the exercisers passively listened to virtually the same music, Dr. Fritz said.

A similar dynamic may have motivated early humans to whistle or hum while they hunted or tilled and later to raise their voices in song during barn raisings and other intense physical labor, he said.

But why orchestrating your own soundtrack should have more physical benefit than merely hearing similar music in the background is not altogether clear.

“We think that the observed effects are most probably due to a greater degree of emotional motor control,” when you actively engage in making music, Dr. Fritz said. Emotional motor control, as opposed to the more workaday “deliberate” type that normally guides our muscular movements, he said, operates almost below consciousness. Your body responds to it with little volition and you move, he said, with reduced effort and increased joy. This is “musical ecstasy,” Dr. Fritz said, and it seems to have permeated, to some degree, the gym where the exercisers composed music while sweating.

Unfortunately, the musical kits that Dr. Fritz and his colleagues have developed are not available commercially, although they may be in the future. For now, he said, you may need to content yourself with purposely ignoring the supplied soundtrack at your local gym and instead singing to yourself. Perhaps harmonize, no matter how tunelessly, with a workout partner. Disdain naysayers and music lovers. You will be, in the felicitous phrasing of Dr. Fritz, “jymming; that’s like jamming, but with a ‘y’ from ‘gym.’”

Source: http://nyti.ms/1aBf66B

5-year-old boy will receive medical marijuana to treat seizures

An Arizona family plans to give medical marijuana to their 5-year-old son to treat his seizures caused by a genetic brain defect.

Zander Welton had his first seizure when he was 9 months old and now has them weekly.

His parents, who live in Mesa, say the cortical dysplasia, coupled with autism, keeps Zander from any real form of communication. He squeals and grunts, and on occasion, will bring them a cup to indicate that he’s thirsty, but otherwise doesn’t use hand gestures or form words.

After hearing about some disabled kids thriving thanks to medical marijuana, Jacob and Jennifer Welton have started the process of making Zander a legal cardholder.

The Weltons hope to start giving their son the marijuana oil drops by next week, using a syringe to pinpoint the exact dosage that works.

“If this finally works for Zander and I finally get to meet who he is, that would be amazing.

Because I don’t know who he is. He’s just a little boy that’s trapped in this craziness,” Jennifer Welton told Phoenix TV station KNXV.

The Weltons have two other sons and Zander is the second oldest. He’s undergone two brain surgeries, a third surgery for shock therapy and has been administered a series of trial and error prescription drugs.

His latest prescription made minor improvements with his seizures, but Jennifer Welton said the medication made her son more combative.

Zander’s mobility also is limited and he often reverts back to crawling after a bad seizure.

For medical marijuana treatments, the Weltons need two doctors to sign off on it. The caregiver also needs to be approved for a medical marijuana caregiver’s card and that person has to live with the recipient.

The couple connected with a naturopathic doctor and started the process to administer legal pot, learning Tuesday that their applications have been approved.

Medical marijuana isn’t covered by insurance.  The state currently picks up the $5,000 a month tab for Zander’s prescriptions.

The CBD oil will cost about $300 a week out-of-pocket. The Weltons have been reaching out to friends and family for donations.
Read more: http://www.foxnews.com/health/2013/08/29/5-year-old-boy-will-receive-medical-marijuana-to-treat-seizures/#ixzz2dX9Ck82y