Tag Archives: Exercise

New Study Suggests When To Exercise To Lose More Weight.

6 Mar

Exercise stimulates appetite?  New Research says… WRONG!

This has been a hot topic for a very long time.  In fact, it’s quite possible that cavemen and cavewomen were debating this while sitting around the campfire chomping on Mastodon burgers. The question is:

What’s The Best Time Of Day To Work Out?

Okay.  Fine.  Cave people had a few more important things to worry about like food, shelter, and getting eaten by Saber-Toothed Tigers.

But, if you are trying to lose weight and get in shape TODAY, then the answer to this question may be VERY important to you.

If you are like most people, you have very limited time.  So, you want to get the maximum results from exercise that you can in as little time and with least effort possible.

The good news is that a few recently published research papers may have some answers…

The first is a study published in the October issue of Medicine & Science in Sports & Exercise.

This research out of Brigham Young University (BYU) shows that 45 minutes of moderate-to-vigorous exercise in the morning actually reduces a person’s motivation for food.  This is contrary to the common belief that exercise STIMULATES appetite.

According to BYU: Professors, James LeCheminant and Michael Larson, measured the neural activity of 35 women while they viewed food images, both following a morning of exercise and a morning without exercise. They found their attentional response to the food pictures decreased after the brisk workout.

“This study provides evidence that exercise not only affects energy output, but it also may affect how people respond to food cues,” LeCheminant said.  The report went on to say, “The 45-minute exercise bout not only produced lower brain responses to the food images, but also resulted in an increase in total physical activity that day, regardless of body mass index.”

One thing of interest was that the women did not eat more food on exercise days than non-exercise days.  In other words, they did not eat more to make up for the calories burned from working out.

The subject of food motivation and weight loss is so complex,” Larson said. “There are many things that influence eating, and exercise is just one element.”

What About Peak Performance?

There are studies that show the AFTERNOON is the best time for peak performance.  One study published in Sports Medicine in 1995 revealed that, “Performance of physical activity is generally improved in the afternoon or evening, compared with morning.”

Even more important are the results from a study published in Medical Science Sports Exercise in 1998 that found: “These results demonstrate that there is temporal specificity in training to increase work capacity in high-intensity exercise. Greater improvements can be expected to occur at the time of day at which high-intensity training is regularly performed.”

In other words, training at the same time every day yields the best results in regards to performance.

 

Here’s something to keep in mind…  The last two studies mentioned concern performance (strength, speed, etc.)  The first study done at BYU is about appetite and potential weight loss. Once again, science does not give us the clear-cut answer we are looking for.

So, What’s The Bottom Line?

Make an exercise plan and exercise regularly.  That is the number one priority.  Clearly, any workout is better than none.  But, TRY to workout at the same time every day.

These studies used small sample sizes and it is very possible that not everyone fits into these results.  For example, some people are morning people.  They jump out of bed at 5:30 every day cheering.  For others, that is torture.

So, is it possible that these two types of people have different peak performance times?  One early and the other later?  Yes, it is. Once again, try it out for yourself.  Just be consistent and give it a valid shot.  Don’t try something for a week or two and think it did not work. Exercise, weight loss, and athletic performance simply do not work like that.  Neither does health.

All of these things take consistency.  You must do the right things… long enough…  and “long enough” is for the rest of your life.

Sometimes reality can be a little harsh, but the alternative is much worse.

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An Important Message From The Most Famous Chiropractor You’ve Probably Never Heard Of.

24 Feb

There is a very famous person you probably do not know was a Chiropractor.  Here is a quote from one of his shows… let’s see if you can guess who it is…

“You know this is a nation of tired people.

“Everyone is tired.

“Everyone is suffering from that disease I like to call pooped-out-itis.  

“People wake up in the morning they are tired.  They go to bed at night they are tired.  They are tired throughout the day.  And life doesn’t hold much is store for anyone when you are tired all the time.  

“Now let’s find out why people are tired.

“#1 LACK OF EXERCISE.

“#2 EMPTY CALORIES.

“#3 NERVOUS TENSION.”

Know who it is?  It was Jack Lalanne (yes, he was a Chiropractor) and this quote was from the 1950s!  Jack was far ahead of his time. It’s no wonder he was able to perform all those incredible feats of strength and lived to be 96 years old.

Here’s the best part (and how this ties into this month’s newsletter)…

On the same video we pulled the above quote from, Jack says (in reference to something he was reading), “The doctor emphasized the importance of physical exercise.  There is evidence to show that hard physical work is good for us, but moderation and consistency is important.  We ought to play 3 holes of golf every day and not 18 of golf all at once.”

Jack went on to say, “Try to get a few minutes of exercise every day rather than to get a whole lot every once in a while.”

In this month’s Health News & Views, there is information from a new study that says strenuous exercising may be bad for your heart.  It seems that Jack Lalanne had one of the keys to health and success back in the 50s:  Consistency and Moderation.

Eat right, get proper rest, reduce stress, exercise moderately… and do it all CONSISTENTLY.  In other words, be the tortoise, not the hare!

There are no quick fixes.  But, there are long-term solutions  So, start right now.

Watching Your Back,

Dr. Brent Binder

Is Exercise A Drug and Can It Hurt Your Heart?

21 Feb

“Tact is the knack of making a point without making an enemy.” ~ Isaac Newton

In today’s high-tech, fast paced society, we all tend to over think,  over complicate, and make things more difficult.  This is especially true when it comes to our health.

For example, there is pretty good evidence that exercise is good for you and people who exercise are, in general, healthier than people who do not exercise.

Few people would dispute it,  but that simple statement can be taken to the EXTREME. How? Many people think if a little exercise improves health, then more must really improve health.

Well, some researchers are now saying this thought process may be very, very, very flawed.

Here is why:  Researcher Dr. James O’Keefe, a cardiologist at the Mid America Heart Institute of St. Luke’s Hospital in Kansas City, reported in the journal Mayo Clinic Proceedings that strenuous exercise might actually harm your heart.

According to Daily Mail, “Extreme exercise, such as marathons, may permanently damage the heart and trigger rhythm abnormalities… [Researchers] say the safe ‘upper limit’ for heart health is a maximum of an hour a day, after which there is little benefit to the individual. 

“A review of research evidence by US physicians says intensive training schedules and extreme endurance competitions can cause long-term harm to people’s hearts. Activities such as marathons, iron man distance triathlons, and very long distance bicycle races may cause structural changes to the heart and large arteries, leading to lasting injury.” 

Dr. James O’Keefe said, “Physical exercise, though not a drug, possesses many traits of a powerful pharmacologic agent. A routine of daily physical activity can be highly effective for prevention and treatment of many diseases, including coronary heart disease, hypertension, heart failure, and obesity.

“However, as with any pharmacologic agent, a safe upper dose limit potentially exists, beyond which the adverse effects of physical exercise, such as musculoskeletal trauma and cardiovascular stress, may outweigh its benefits.”

Dr. O’Keefe thinks the research suggests that extreme endurance training can cause elevated cardiac biomarkers and transient structural cardiovascular changes that normalized in about a week.

The review found:

Approximately 12% of seemingly healthy marathon runners showed evidence for patchy myocardial scarring.

The two-year follow-up showed a significantly higher rate of coronary heart disease in marathon runners versus runners who do not run marathons.

Elite level athletes commonly develop abnormal electrocardiograms. Studies show that too much exercise can lead to abnormal heart rhythms.

Continued excessive exercise may lead to arterial wall stiffening.

It is important to note that Dr. O’Keefe mentioned long-term, vigorous exercisers have a lower death and disability rate than non-exercisers.

If the information in the report is accurate, exercising like crazy is better than not exercising at all… but moderate exercise is better than over-doing it.

Many people (marathon runners, triathletes, etc.) were enraged by this report, and quite frankly, many factors were not accounted for in this research.

For example, does nutrition change the results?  What about high carbohydrates versus low carbohydrates?  The list here could go on and on…

But the really important point is:  EVERYTHING HAS LIMITS.

For example, most people believe that drinking water is good for you.  Not always. If you drink too much water, you can actually DIE. In fact, a 2005 study in the New England Journal of Medicine found that close to one-sixth of marathon runners develop some degree of hyponatremia, or dilution of the blood caused by drinking too much water.

Drinking the proper amount of water is good for you.  Too little is bad.  Too much is also bad.

We may need to look at exercise the same way.  Too little exercise is bad and too much is also bad.

Genetically, we are all different. We all have different amounts of stress and strain we can take.

But, we all have a threshold.  Exercising up to that threshold will be beneficial, but crossing it will not be beneficial and probably harmful.

Will some people be “okay” doing marathons or triathlons because they are genetically superior?  Probably. It’s just like some people smoke and live to be 95 years old and seem to be “healthy” their whole lives.

Then again, other people get lung cancer in their 40’s and don’t survive it.

Famous Chiropractor Jack Lalanne frequently said it is all about moderation.  He thought it was better to exercise a little every day than to go crazy every now and then. He was probably on to something.