Tag Archive: exercise

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Mediterranean diet and exercise can reduce sleep apnea symptoms

December 12th, 2011 / tags:, , , , , , , , , / categories: Uncategorized /

ScienceDaily (Nov. 2, 2011) — Eating a Mediterranean diet combined with physical activity can help to improve some of the symptoms of sleep apnea, according to new research. The study, which is published online in the European Respiratory Journal, looked at the impact a Mediterranean diet can have on obese people with sleep apnea, compared to those on a prudent diet.

Obstructive sleep apnea syndrome (OSAS) causes frequent pauses of breathing to occur during sleep, which disrupts a person’s normal sleeping pattern. It is one of the most prevalent sleep-related breathing disorders with approximately 2-4% of the adult population experiencing the condition. This percentage increases up to 20-40% with obesity, and weight loss is often an essential part of the recommended treatment plan.

The researchers, from the University of Crete in Greece, examined 40 obese patients suffering from OSAS. Twenty patients were given a prudent diet to follow, while the other 20 followed a Mediterranean diet. Both groups were also encouraged to increase their physical activity, mainly involving walking for at least 30 minutes each day.

In both groups, the patients also received continuous positive airway pressure (CPAP) therapy which involves wearing a mask that generates an air stream, keeping the upper airway open during sleep.

The researchers monitored the patients during a sleep study, known as polysomnography. This involved monitoring several markers for OSAS, including electrical activity in the brain, eye movements and snoring. The patients were examined at the start of the study and again 6 months later.

The results showed that people following the Mediterranean diet had a reduced number of disturbances, known as apneas, during the rapid eye movement (REM) stage of sleep, which usually accounts for approximately 25% of total sleep during the night.

The findings also revealed that people following the Mediterranean diet also showed a greater adherence to the calorie restricted diet, an increase in physical activity and a greater decrease in abdominal fat.

The results of this small sample did show an improvement during one stage of sleep for people with sleep apnea, however it did not show an overall improvement in severity of the condition. The authors suggest that further studies in a larger sample are required to fully understand the benefits of this diet.

Christopher Papandreou, lead author for the research, said: “This is the first study examining the impact of the Mediterranean diet in combination with physical activity on OSAS via changes in the human body. Our results showed that the number of disturbances during REM sleep was reduced more in the Mediterranean diet group than the other group. Recent reports have related an increase in disturbances during REM sleep with the risk of developing significant systemic consequences like diabetes type II. However, its clinical significance remains unclear. Finally, more studies are needed to examine the effect of the above diet on this sleep-related breathing disorder taking into account its anti-inflammatory and antioxidant properties.”

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The above story is reprinted from materials provided by European Lung Foundation.

Note: Materials may be edited for content and length. For further information, please contact the source cited above.

Journal Reference:

  1. C. Papandreou, S. E. Schiza, I. Bouloukaki, C. M. Hatzis, A. G. Kafatos, N. M. Siafakas, N. E. Tzanakis. Effect of mediterranean diet vs prudent diet combined with physical activity on OSAS: a randomised trial. European Respiratory Journal, 2011; DOI: 10.1183/09031936.00103411

Note: If no author is given, the source is cited instead.

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of ScienceDaily or its staff.

Article source: http://www.sciencedaily.com/releases/2011/11/111102093043.htm

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Choosing free weights or exercise machines

December 12th, 2011 / tags:, , , , , , / categories: Uncategorized /

This is a weighty question, and not easily answered. In fact, fitness professionals have debated the merits of free weights compared with machine weights for years.

Looking at resistance training from a broad perspective, all forms of strength training are good and an essential part of a fitness program at any age.

However, you will find that most personal trainers have a preference and can give you reasons why one may be better than the other.

First, let’s clarify what the fitness industry refers to as a free weight or a machine.

A free weight can be classified as any object or device that can be moved freely in threedimensional space. Some of the more common free weights are: dumbbells, barbells, adjustable pulley or cables systems, body weight equipment such as chin up bars, TRX and GRAVITY, and weighted resistance equipment such as medicine balls, kettle bells and resistance tubing.

An exercise machine, on the other hand, does not move in three-dimensional space and is usually only capable of moving in two dimensions. The equipment is designed to target and isolate a specific muscle group.

To understand the benefits of each of these techniques for strength training, let’s look at the purpose of the training program.

Is the focus of training functional or structural – or a little of both? Structural training refers to changing the body’s structure; for example, adding muscle mass.

Functional training refers to changes that increase your ability to move with greater strength, stability, balance, speed and coordination.

For example, a bodybuilder may be more interested in structural goals such as building muscle mass and losing body fat. In this case, machine weights allow for much heavier loads, as the machine supports the body while pushing the resistance. Heavier resistance, along with many other training factors, will lead to hypertrophy (increase in size) of the muscle.

On the other hand, functional training philosophy refers to the ability to resist, stabilize and coordinate movement to increase the function of the human body.

For example, a sprinter, whose main concern is to improve a specific function such as running faster rather than increasing muscle size, will benefit from a functional training program.

This doesn’t mean that each athlete wouldn’t benefit from structural or functional training, but the priority for training will tend toward one or the other.

Both free weights and machine weights have a place in a resistance training program based on a number of factors, including but not limited to experience, skill level, injury, logistics, training environment and goals.

Free weights

Free weight training requires the body to recruit more muscle groups to move and stabilize the resistance against gravity than machines, which tend to isolate specific muscles.

Free weights are versatile, as they allow for more variations in range of motion and compound movement patterns, such as a squat with an overhead press. In fact, you can perform a complete strength training routine with a few dumbbells and a little imagination. As well, they are considerably less expensive than most of the machines on the market.

However, free weights require more skill.

Machine weights

Machine weights are easy to use. Their design limits range of motion and the stability required to perform the exercise. Therefore they may be a better choice for beginner and novice lifters.

Machine weights are often used in rehabilitation to provide more controlled motion and specifically isolate certain muscle groups. Machines also allow you to easily track progress and provide objective feedback.

The most important component in any strength training program is safety. If you are new to strength training or if you are working out alone, machines may be the better bet.

Which is best?

An ideal training program will incorporate both free weights and machines. To get the most from both muscle strength gains and joint stability, you can focus on free weights for some exercises and machines for others. The percentage of free weight training versus machines is not an easy equation and requires a skilled trainer to determine, based on your goals and desired outcomes.

Helen Vanderburg, owner of Heavens Elevated Fitness and Yoga, is a renowned fitness trainer and interational corporate wellness speaker: heavensfitness.com; 403-263-3113.

Article source: http://www.montrealgazette.com/health/Choosing+free+weights+exercise+machines/5580395/story.html

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Dairy foods may improve bone health during diet and exercise in overweight premenopausal women

December 10th, 2011 / tags:, , , , , / categories: Uncategorized /

ScienceDaily (Nov. 9, 2011) — A recent study accepted for publication in The Endocrine Society’s Journal of Clinical Endocrinology Metabolism (JCEM) found that consumption of dairy foods and higher protein resulted in improvements in markers of bone formation and reductions in markers of bone degradation in overweight and obese young women over 16 weeks of diet- and exercise-induced weight loss.

Previous studies have shown that higher body weight is associated with greater bone mass and that weight loss through dieting can adversely affect bone health. While the individual effects of dairy, calcium, protein and exercise on bone during weight loss have been studied in premenopausal women, no trial until now has combined all these strategies together into one study to support bone health.

“Our findings show that a diet with a high proportion of dairy foods and higher than recommended protein intake was associated with improved markers for bone health,” said Stuart Phillips, PhD, of McMaster University in Hamilton, Ontario and senior author of the study. “Thus, to avoid deleterious consequences to their bone health, women who are attempting weight loss through dieting should practice consumption of more protein from dairy sources.”

In this study, researchers conducted a controlled randomized weight loss intervention trial involving 90 premenopausal overweight or obese women which was designed to achieve weight loss and be supportive of bone health. Phillips and his colleagues employed modest dietary calorie restriction and daily exercise including aerobic and resistance training with varied intakes of protein and dairy foods. Researchers used dual-energy X-ray absorptiometry (DXA) scans to assess bone mineral density and content, and analyzed participants’ urine and blood samples to evaluate serum levels of several bone health biomarkers.

Results from the study showed that the consumption of diets higher in protein with an emphasis on dairy foods during a diet and exercise period, positively affected markers of bone turnover, calcium, vitamin D status and bone metabolism in overweight and obese premenopausal women.

“Our data provide a good rationale to recommend consumption of dairy foods to aid in high quality weight loss, which we define as loss of fat as opposed to muscle, and the promotion of bone health in young women who are at the age when achieving and maintaining peak bone mass is of great importance,” said Phillips.

Other researchers working on the study include Andrea Josse, Stephanie Atkinson and Mark Tarnopolsky of McMaster University.

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The above story is reprinted from materials provided by The Endocrine Society.

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Journal Reference:

  1. A. R. Josse, S. A. Atkinson, M. A. Tarnopolsky, S. M. Phillips. Diets Higher in Dairy Foods and Dietary Protein Support Bone Health during Diet- and Exercise-Induced Weight Loss in Overweight and Obese Premenopausal Women. Journal of Clinical Endocrinology Metabolism, 2011; DOI: 10.1210/jc.2011-2165

Note: If no author is given, the source is cited instead.

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of ScienceDaily or its staff.

Article source: http://www.sciencedaily.com/releases/2011/11/111109093850.htm

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