Gut exercise – Gut Training http://gut-training.com/ Fri, 07 Jan 2022 04:38:15 +0000 en-US hourly 1 https://wordpress.org/?v=5.8.2 https://gut-training.com/wp-content/uploads/2021/11/profile.png Gut exercise – Gut Training http://gut-training.com/ 32 32 BBJ Fitness Corner | Lactic acid and exercise intensity | Sports https://gut-training.com/bbj-fitness-corner-lactic-acid-and-exercise-intensity-sports/ Thu, 06 Jan 2022 16:00:00 +0000 https://gut-training.com/bbj-fitness-corner-lactic-acid-and-exercise-intensity-sports/ A BETTER understanding of lactic acid and how it relates to the intensity of your exercise program can help you reach your fitness goal, said Jerry Diaz, National Academy Certified Personal Trainer of Sports Medicine. Exercise has many well-known benefits such as weight loss, muscle mass, improved mood and energy levels, and reduced risk of […]]]>

A BETTER understanding of lactic acid and how it relates to the intensity of your exercise program can help you reach your fitness goal, said Jerry Diaz, National Academy Certified Personal Trainer of Sports Medicine.

Exercise has many well-known benefits such as weight loss, muscle mass, improved mood and energy levels, and reduced risk of chronic disease.

But Diaz said the wrong level of intensity could lead to muscle pain, rapid breathing, nausea or stomach pain that is a result of lactic acid build-up.

It happens when too much lactic acid builds up in your bloodstream. The most common cause is strenuous exercise to which an individual’s body is still adjusting.

“When exercising, it’s important to avoid overtraining,” Diaz said. “Overtraining can lead to increased lactic acid build-up and injury. This can lead to uncomfortable, sore and sore muscles.

Diaz added, “During strenuous exercise or activity, when an individual begins to feel the signs of a build-up of lactic acid, this is a clue that their body needs to slow down and rest.”

During strenuous exercise, the body uses oxygen to break down glucose for energy. If there isn’t enough oxygen to complete the process, lactate is produced, Diaz said.

Each individual body can convert this lactate into energy without using oxygen. However, lactate can also build up in your bloodstream sooner than you can burn it off, Diaz said.

To avoid unnecessary build-up of lactic acid, one should approach an exercise program or routine in moderation, he added.

As the saying goes, Diaz once said, don’t go from a couch potato trying to run a marathon in a week.

“Start your exercise with a moderate approach that your body can tolerate without being painful for more than three days,” he added. “Increase the level of exercise every week so that your body can develop a stable tolerance.”

Hydration can prevent excess lactic acid build-up, Diaz said.

He recommends a balanced nutritional intake including fruits, vegetables, whole grains and lean meats.

Getting enough rest at night and giving the body time to recover between scheduled exercises is also strongly recommended, he added.

“You have to remember to listen to your body – the length of recovery depends on how each person feels,” Diaz said.

Remember: stay hydrated, rest between workouts, perform dynamic breathing techniques and warm-ups.

For professional sports nutrition inquiries, contact Jerry Diaz via Instagram at @BBJ_Athletics or Facebook.

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Pippa Middleton shares her favorite exercise which loses first in three months https://gut-training.com/pippa-middleton-shares-her-favorite-exercise-which-loses-first-in-three-months/ Wed, 05 Jan 2022 07:08:00 +0000 https://gut-training.com/pippa-middleton-shares-her-favorite-exercise-which-loses-first-in-three-months/ Pippa Middleton has an incredible figure, and although this is in part due to genetics, exercise and diet play a huge role. Growing up, Pippa, her sister Kate Middleton and her brother James Middleton played a variety of sports and as a family, the Middletons spent a lot of time enjoying the outdoors. For anyone […]]]>

Pippa Middleton has an incredible figure, and although this is in part due to genetics, exercise and diet play a huge role. Growing up, Pippa, her sister Kate Middleton and her brother James Middleton played a variety of sports and as a family, the Middletons spent a lot of time enjoying the outdoors. For anyone looking to improve their health in January, Pippa has a 10 week toning plan that starts off slow by encouraging more walking.

“Take the walk – by that I mean a brisk, vigorous walk.

“It can be as simple as planning a regular daily route, using lunchtime to stretch your legs, or signing up for an organized walk.

“Walking gives you time for yourself and to feel the health benefits, regular brisk walks at moderate to high intensity will give you these wonderful endorphins – invaluable for staying positive and consuming calories.

“These exercises will ensure that your posture is correct so that you tone up and maximize your workout,” she added.

3. Use your arms

The upper limbs of the body play a key role in brisk walking.

Pippa advises, “For maximum speed, bend your elbows 90 degrees and move your arms back and forth at a steady pace.

“Walking with wrist weights or light dumbbells will also help build power. ”

Ankle or wrist weights can be used for this movement, choose those weighing between one and three pounds.

The amount of calories you burn while walking depends on your weight, speed and intensity of your walk.

According to Calories Burned HQ, by walking five miles a day, an average person will burn 350 to 600 calories.

Walking five miles a day for five days a week will burn an additional 1,750 to 3,000 calories.

Without changing your diet, you could lose half to 1 pound of fat per week. This could result in a weight loss of 12 pounds, or just under a stone, in three months.

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What you need to know about exercise-induced nausea https://gut-training.com/what-you-need-to-know-about-exercise-induced-nausea/ Sun, 02 Jan 2022 21:21:07 +0000 https://gut-training.com/what-you-need-to-know-about-exercise-induced-nausea/ You do it ! You train, you collect it all benefits of exercise that have been pierced through your head. Goads Agency / iStock via Getty Images Plus – The Conversation So you either pedal hard or run like escaping a horde of zombies. You feel fulfilled in seventh heaven until … your stomach starts […]]]>

You do it ! You train, you collect it all benefits of exercise that have been pierced through your head.

Goads Agency / iStock via Getty Images Plus – The Conversation

So you either pedal hard or run like escaping a horde of zombies. You feel fulfilled in seventh heaven until … your stomach starts to roll over. You may even feel dizzy. Your feelings of accomplishment have turned into agony as you face a bout of nausea.

Exercise-induced nausea is quite common, as is exercise-induced nausea. gastrointestinal problems (GI) in general, affecting perhaps up to 90% of endurance athletes.

So why is this happening and, more importantly, how can you prevent it?

The cause: competing demands

When you exercise, the skeletal muscles in your legs and arms contract. To work more efficiently, they need oxygen. So your heart muscle also contracts, increasing blood flow to your body. Hemoglobin molecules in your red blood cells carry oxygen to your working muscles.

Your body directs oxygen where it is needed most by sending blood to the most active tissues.
PIXOLOGICSTUDIO / Science Photo Library via Getty Images

To maximize the amount of blood delivered to active muscles, your body diverts blood from inactive areas, such as your gut. This diversion is overseen by the “fight or flight” branch of your nervous system. Known as the sympathetic nervous system, it causes certain blood vessels to narrow, which restricts blood flow. You do not have conscious control over this process, known as vasoconstriction.

But your contracting skeletal muscles have a special power to preserve blood flow. They are able to resist the call for vasoconstriction which helps to divert blood from inactive areas. This resistance to the effect of the sympathetic nervous system is called “functional sympatholysis. ” Physiologists like me continue working for understand the specific mechanisms whereby this can happen.

So why does restricting blood flow to the gut cause distress?

Relative ischemia, or lack of blood flow, can have different effects. It can change the way cells are able to absorb what has been digested and how broken down food moves through the intestine. Taken together, the changes lead to an uncomfortable feeling that you may not know all too well.

Lack of blood circulation is especially difficult if the digestive system is actively trying to break down and absorb food, a major reason for exercise-induced nausea. may be worse right after eating, especially if the pre-workout meal had lots of fat or concentrated carbohydrates.

The cure: Moderation and modification

It’s no fun exercising if you have stomach cramps or are running for the bathroom. So what can you do to limit the symptoms or eliminate them when they appear?

  • Moderate the intensity of your exercise. Nausea is more common with high intensity exercise, where the competing demands for blood flow are highest. Particularly if you are new to exercise, gradually increasing the intensity of the exercise should help minimize the likelihood of gastrointestinal distress.

  • Modify your exercise. There is some evidence to suggest that certain exercises, like the bike, can put the body in a position more likely to cause bowel problems. Try different forms of exercise or combinations of different modes to achieve your fitness goals while minimizing discomfort. Be sure to warm up and cool down to avoid rapid changes in your body’s metabolism.

  • Change what and when you eat and drink. Stay hydrated! You’ve probably heard it before, but drinking enough is one of the best ways to prevent gastrointestinal issues during and after exercise, especially in hot or humid environments. However, it is possible to overhydrate. To aim about half a liter per hour of liquids, including low-carbohydrate and sodium sports drinks for high-intensity exercise. You may need to experiment with different foods and when to eat them to determine what works best for you and your training goals. You can also incorporate foods like ginger, crackers and coconut water it might help calm your stomach.

woman in hijab drinks water after sports
Make sure to drink during and after your workout.
Deby Suchaeri / Moment via Getty Images

The caveat: when to seek help

While exercise-induced nausea is uncomfortable to handle, it is usually not a major health problem. Most symptoms should go away within an hour of completing exercise. If the problems persist for long periods after exercise or each time you exercise, it is worth discussing with your doctor.

Sometimes gastrointestinal distress during or after exercise can lead to vomiting. If you unfortunately vomit, you’ll likely feel better, but you’ll also need to rehydrate and replenish the nutrition you’ve lost.

[Like what you’ve read? Want more? Sign up for The Conversation’s daily newsletter.]

If you’re looking to start an exercise program or increase the intensity of your current workouts, seeking advice from qualified professionals who can tailor a program to your needs is often a smart approach. Exercise physiologists Where certified personal trainers can provide an exercise schedule of appropriate intensity, and registered dietitians nutritionists can discuss individual nutritional needs and strategies. Your primary care provider can help screen for more serious medical problems and should also be informed about your exercise routine.

This article is republished from The conversation, a non-profit news site dedicated to sharing ideas from academic experts. It was written by: Anne R. Crecelius, University of Dayton.

Read more:

Anne R. Crecelius does not work, consult, own stock or receive funding from any company or organization that would benefit from this article, and has not disclosed any relevant affiliation beyond her academic position. .

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Visceral Fat: Kiwifruit May Help Dissolve 30% More Fat During Exercise https://gut-training.com/visceral-fat-kiwifruit-may-help-dissolve-30-more-fat-during-exercise/ Sun, 02 Jan 2022 10:30:29 +0000 https://gut-training.com/visceral-fat-kiwifruit-may-help-dissolve-30-more-fat-during-exercise/ The dangers associated with visceral fat usually involve cardiovascular ailments. As the fat molecules are lodged deep in the abdominal cavity, they release dangerous chemicals that increase the risk of a heart attack. Fortunately, some foods are rich in vitamins and minerals that the body needs for fat burning. Kiwi fruit, for example, has been […]]]>

The dangers associated with visceral fat usually involve cardiovascular ailments. As the fat molecules are lodged deep in the abdominal cavity, they release dangerous chemicals that increase the risk of a heart attack. Fortunately, some foods are rich in vitamins and minerals that the body needs for fat burning. Kiwi fruit, for example, has been shown to significantly reduce waist circumference over a 12 week period.

Despite its expansive nutritional profile, kiwifruit often falls under the radar as an antidote to disease.

Not only can the fruit boost metabolism, it is also a great source of antioxidants known to increase longevity.

According to a study published in the journal Nutrients, the fruit may also help regulate blood sugar, which is linked to weight loss.

To study the effects of kiwifruit, participants were asked to consume two SunGold kiwis per day for 12 weeks.

READ MORE: Visceral fat: The anti-inflammatory seed that “dramatically” reduces the storage of fatal fat

The authors of the article noted: “When the week 12 measurements were compared to the baseline, the results showed a significant increase in plasma vitamin C.

“There was a significant reduction in diastolic and systolic blood pressure and a significant reduction in waist circumference and waist-to-hip ratio.”

Elsewhere in the paper, the researchers wrote, “Kiwifruit is a nutrient-dense food and an excellent source of vitamins. “

In fact, kiwifruit has higher levels of vitamin C than any other fruit, with just one providing 40% of the recommended daily allowance.

DO NOT MISS :

Vitamin C has many health benefits including fat burning qualities.

In fact, some research shows that consuming higher levels of vitamin C can help oxidize 30% more fat during exercise, compared to those with low levels of vitamin C.

The authors of a study, published in the Journal of the American College of Nutrition, found that a depleted vitamin C status can make people more resistant to fat loss.

The authors also found that vitamin C can help regulate blood sugar absorption, helping people with diabetes manage their condition.

They continued, “Supplementing the diet with kiwi fruit improves plasma vitamin C status and epidemiological studies have shown an association between vitamin C status and reduced insulin resistance and better blood sugar control.”

The study found that the fruit could significantly reduce the absorption of sugars in the blood, which prevents an insulin spike after food intake.

Other experiments also found significant improvements in the LDL profile after consuming kiwifruit.

For example, a study published in the journal International Food Sciences and Nutrition observed the effects of kiwifruit on lipid profiles over the course of eight weeks.

Read the original article here

Disclaimer! Verve Times is an automatic aggregator of all the world’s media. In each content, the hyperlink to the main source is specified. All trademarks are the property of their rightful owners, all documents are the property of their authors. If you are the content owner and do not want us to publish your materials, please contact us by email – [email protected]. Content will be removed within 24 hours.
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New year, a whole new you! Exercise and Healthy Eating Can Improve Mental Health https://gut-training.com/new-year-a-whole-new-you-exercise-and-healthy-eating-can-improve-mental-health/ Fri, 31 Dec 2021 11:28:00 +0000 https://gut-training.com/new-year-a-whole-new-you-exercise-and-healthy-eating-can-improve-mental-health/ After living through 2021, another year of the coronavirus pandemic, it is time for us to take a seriously compassionate stance with more emphasis on personal development and mental health in 2022. We are facing challenges. many uncertainties due to the pandemic – including increased morbidity and mortality, economic instability, volatile markets and struggling businesses, […]]]>
After living through 2021, another year of the coronavirus pandemic, it is time for us to take a seriously compassionate stance with more emphasis on personal development and mental health in 2022. We are facing challenges. many uncertainties due to the pandemic – including increased morbidity and mortality, economic instability, volatile markets and struggling businesses, among others. This is without a doubt the biggest health event that has occurred in the past four generations, and we are still fighting to end it.

As many of us have started to think about New Year’s resolutions, now is the best time for us to prioritize a physically and mentally healthy and fit lifestyle in 2022. Data suggests that activity physical activity and exercise are beneficial for mental health. Although exercise is not able to cure mental illness, it can provide important benefits for general well-being and alleviate symptoms of mental health problems such as depression and anxiety.

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Stress can cause illness, and illness can cause stress.

Stress can cause illness, and illness can cause stress. As exercise improves overall health and longevity, it can help us deal with stress to a great extent. Physical activity and exercise have also been shown to improve mood, improve energy levels, build endurance, and promote good quality sleep. Exercise lowers stress hormones such as cortisol and increases endorphins, which are chemicals in the body for well-being. Exercise can also promote self-confidence, as one can maintain a healthy weight and physique and improve one’s strength.

Dr Sahir Jamati is Head of Department of Psychology, Masina Hospital, MumbaiAgencies

Dr Sahir Jamati is Head of Department of Psychology, Masina Hospital, Mumbai

Much of the population has faced several problems due to the pandemic. After the waves of Covid in 2020 and 2021, people still face the uncertainty of the new waves. This can cause apprehension. A lot of people haven’t taken a vacation or even visited the mall or the gym for quite some time now. They stayed inside for a considerable time to be safe. But staying indoors for such long periods of time hasn’t proven to be healthy for many, leading many to prioritize health like never before.

The pandemic has made us re-evaluate various aspects of life and the way we approach our physical condition. People began to recognize the importance of a healthy diet and a good daily training regimen. Home workouts, yoga routines, tech-assisted fitness programs, virtual workout classes, diets to keep your mind and body healthy, online aerobics classes, zumba, dance and other forms activities have become the choice of most of us to stay mentally and physically fit. People have also started to take an interest in monitoring their stress levels, strengthening the immune system, improving gut health, and incorporating mindfulness into their daily lives.

Small changes in your lifestyle can help keep you physically fit and mentally stable. Find an ideal training program. Cut back on salt, refined sugars, and carbohydrates and caffeine. Eat fresh vegetables and fruits, drink enough water, take regular breaks, and relax between busy schedules. Sleep well and continuously for at least 7 hours. Fill your life with laughter and fun. That way, you would be better prepared to deal with most of life’s problems.


Dr Sahir Jamati is the Head of the Psychology Department at Masina Hospital in Mumbai.

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The most popular exercise mode every year since 1956 – 24/7 Wall St. https://gut-training.com/the-most-popular-exercise-mode-every-year-since-1956-24-7-wall-st/ Fri, 31 Dec 2021 00:00:35 +0000 https://gut-training.com/the-most-popular-exercise-mode-every-year-since-1956-24-7-wall-st/ Special report December 30, 2021 7:00 p.m. For decades, many Americans have been obsessed with getting the perfect body. Every year people try to pass themselves off as models and actors, or just to get in shape. To meet these aspirations, new companies regularly come in promising the secret solution to being in better shape […]]]>

Special report

For decades, many Americans have been obsessed with getting the perfect body. Every year people try to pass themselves off as models and actors, or just to get in shape.

To meet these aspirations, new companies regularly come in promising the secret solution to being in better shape without having to work so much or tire so much. Whether it’s a new workout program or revolutionary equipment, people are always ready to try new fads of fitness, hoping they will deliver the results they want.

24/7 Tempo has reviewed fitness magazines, newspaper articles and online publications to determine the exercise craze every year since 1956.

A lot of these fitness fads come in and go out of style very quickly. Some are tips for losing weight, and others have been shown to be scientifically ineffective. Some of these fads can actually help people get in better shape, as long as they can stick with the program. Many people find it difficult to stick to exercise routines for a variety of reasons, including a lack of the time, energy, or persistence to train regularly.

For those who want to keep it simple, it’s easy to forget that walking is actually an aerobic activity. After all, about 7 billion people do it every day. It is low impact, simple, natural, accessible, and has many health benefits. Here are 30 reasons why walking is the best exercise.

Click here to see the most popular exercise mode in the year you were born
Click here to see our detailed results and methodology

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How do I choose the right exercise to strengthen my bones? DR MARTIN SCURR answers your health questions https://gut-training.com/how-do-i-choose-the-right-exercise-to-strengthen-my-bones-dr-martin-scurr-answers-your-health-questions/ Tue, 28 Dec 2021 01:01:00 +0000 https://gut-training.com/how-do-i-choose-the-right-exercise-to-strengthen-my-bones-dr-martin-scurr-answers-your-health-questions/ I was diagnosed with osteopenia at 34 and took 500 mg of Calcichew twice a day. I am 58 years old and have suffered from osteoporosis for three years, despite daily exercise; I stopped taking the bisphosphonates prescribed for me because of side effects. What can I do to prevent further deterioration of my bones? […]]]>

I was diagnosed with osteopenia at 34 and took 500 mg of Calcichew twice a day. I am 58 years old and have suffered from osteoporosis for three years, despite daily exercise; I stopped taking the bisphosphonates prescribed for me because of side effects. What can I do to prevent further deterioration of my bones?

Anne-Marie Newby, by email.

Taking calcium supplements such as Calcichew will help protect the bones. However, as your letter points out, these are not enough on their own.

Bone health depends on a variety of lifestyle factors, including avoiding excess alcohol and smoking. And then, as you mention, there’s exercise.

This is one of the most important protective measures you can take, although it should be noted that not all exercise is equal when it comes to bone strength.

For healthy bones, you need to exercise three times a week. This should be load-bearing, as it puts pressure on the bone, which triggers the growth of more bone.

Weight-bearing exercise means you are working against gravity. Swimming and cycling, for example, don’t really matter in this context; doing yoga, walking, jogging and skipping.

The good news is that exercising three times a week can make a difference, and it’s been shown that it can significantly reduce the risk of hip fractures in people over 50.

Your medical treatment will be based on your ten-year likelihood of a hip fracture or other major fracture.

For healthy bones, you need to exercise three times a week. This should be load-bearing, as it puts pressure on the bone, which triggers the growth of more bone

This is calculated by your general practitioner or specialist and involves taking into account various factors, including current bone mineral density, height, weight, age and history: the score is determined using ‘a tool called FRAX – the Fracture Risk Assessment Tool.

For most postmenopausal women with osteoporosis, bisphosphonates are the first-line treatment. These slow down the rate at which old bone is broken down by cells called osteoclasts.

However, your side effects – which can include flu-like symptoms, bone pain, and fatigue – mean that another drug choice must be made.

There are several options. Generally, women in your position may be offered denosumab. This works directly on osteoblasts, the cells responsible for rebuilding healthy bone, and prevents the formation of osteoclasts.

The drug is given as an injection every six months.

If your FRAX score shows a very high fracture risk, you will need an anabolic agent called teriparatide. This is a daily injection for the most at risk patients. The drug also increases the activity of bone building cells, mimicking the effect of a natural hormone, parathyroid hormone, which helps regulate calcium.

Either will stop further deterioration and protect you from a hip fracture.

My 49 year old daughter has suffered from hiatus hernia and acid reflux for over a year, losing over 2 st. She changed her diet and was given a proton pump inhibitor (PPI) and Gaviscon. She is afraid of developing Barrett’s esophagus and is considering an operation. Is it safe?

Joan Williams, Llanelli, Carms.

Your daughter’s symptoms are typical of gastroesophageal reflux disease, an uncomfortable condition that occurs when the valve between the lower end of the esophagus and the stomach stops working, allowing stomach acid to flow upward. .

As in her case, reflux is often caused by a hiatus hernia – when the muscles of the diaphragm (the horizontal sheet of muscle that surrounds the esophagus) relax, so the stomach rises up into the chest, allowing the contents to push back. into the esophagus, causing heartburn, regurgitation and difficulty swallowing.

Medicines such as PPIs and Gaviscon antacid can help, as can lifestyle changes, including avoiding certain foods such as acidic and spicy dishes, which irritate the valve. Your daughter might also try raising the head of the bed, so gravity can help her.

Even so, 10-40% of patients, like your daughter, still have symptoms.

The next step is an endoscopy – where a thin camera is inserted into the esophagus to inspect the lining – and a biopsy to analyze cells in the lining of the esophagus.

Your daughter's symptoms are typical of gastroesophageal reflux disease, an uncomfortable condition that occurs when the valve between the lower end of the esophagus and the stomach stops working, allowing stomach acid to flow to the stomach. high.

Your daughter’s symptoms are typical of gastroesophageal reflux disease, an uncomfortable condition that occurs when the valve between the lower end of the esophagus and the stomach stops working, allowing stomach acid to flow to the stomach. high.

This is to rule out other possible diagnoses such as eosinophilic esophagitis, where the lining of the esophagus becomes inflamed due to an allergy, and to rule out Barrett’s esophagus, a precancerous condition where the cells in this area begin to change.

These patients should also undergo pH monitoring (to measure acidity levels). Here, a probe at the end of a thin, flexible tube is inserted into the esophagus and left in situ for a few hours to check the relationship between pain and acid levels. This can help confirm that it is the acid reflux that is causing the pain. Another key test is manometry, which checks the muscles in the esophagus.

Typically, the surgery offered to patients like your daughter is a keyhole procedure called Nissen’s fundoplication, which enhances the valve-like action at the lower end of the esophagus. While the vast majority of patients given this are satisfied with the results, around 10 percent find that the operation did not help.

Right now, your daughter does not have Barrett’s esophagus, and reflux relief is likely to prevent this from happening. In my opinion, she would be wise to consider surgery.

Write to Dr Scurr

Write Dr Scurr at Good Health, Daily Mail, 2 Derry Street, London W8 5TT or email drmartin@dailymail.co.uk – include your contact details. Dr Scurr cannot enter into personal correspondence. Answers should be taken in a general context and always consult your GP for any health problem.

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How to Live Longer: The Exercise Mistake to Avoid https://gut-training.com/how-to-live-longer-the-exercise-mistake-to-avoid/ Sun, 26 Dec 2021 13:21:32 +0000 https://gut-training.com/how-to-live-longer-the-exercise-mistake-to-avoid/ Exercise, exercise, exercise. It’s the last thing most of us want to think about after Christmas Day, when we feel like we’ve consumed an entire farm the night before. However, while your stomach is running for an entire year of pork, beef, and fat, that’s exactly what your body needs. We learned from an early […]]]>

Exercise, exercise, exercise. It’s the last thing most of us want to think about after Christmas Day, when we feel like we’ve consumed an entire farm the night before. However, while your stomach is running for an entire year of pork, beef, and fat, that’s exactly what your body needs. We learned from an early age that exercise is one of the keys to healthy living.

The study, conducted on more than 60,000 Americans, found that “individuals who perceived themselves to be less active than others were up to 71% more likely to die … than those who perceived themselves to be more active.”

That’s according to the study’s authors, psychologists Alia Crum and Octavia Zahrt.

According to the study, it doesn’t matter if you are already exercising.

Even if you are very active, worrying that you are not getting enough exercise can have negative consequences.

DO NOT MISS

It will surprise many and shows the power of the mind to have a positive and negative impact on our physical health.

This study is particularly relevant in our modern society.

We live in a world of filtered existence where people show off their “perfect lives” on social media.

The question, in the long run, what could that do to the overall death rate of a generation and therefore of the nation.

We are already starting to see the effects.

In fact, there has long been a relationship between images in the media affecting those who view them.

A study on the impact of media on eating disorders in children and adolescents in 2003, before the advent of social media, found that “media exposure predicted disorderly eating symptomatology, a tendency to thinness, body dissatisfaction and ineffectiveness in women; and approval of personal thinness and dieting in men ”.

18 years after that newspaper article, we are in a world where social media platforms are full of people posting images of unrealistic body images to people who then feel bad that their own bodies don’t match. these unrealistic standards.

This in turn can lead to feelings of depression, anxiety which in turn sometimes lead to the development of eating disorders as the youngster tries to conform to the standards depicted in the photo.

Earlier this month, an investigation by a leading US newspaper on TikTok found that their algorithms send vulnerable users into “rabbit holes of limited interest, resulting in potentially dangerous content.”

It comes amid a growing feeling that while social media can do a lot to connect young people with each other, it is causing real harm to people of all age groups.

After the pandemic, it will be more crucial than ever to manage the mental health crisis that is currently escalating within our larger COVID crisis.

Read the original article here

Disclaimer! Verve Times is an automatic aggregator of all the world’s media. In each content, the hyperlink to the main source is specified. All trademarks are the property of their rightful owners, all documents are the property of their authors. If you are the content owner and do not want us to publish your materials, please contact us by email – [email protected]. Content will be removed within 24 hours.
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58% of Americans Make This Major Exercise Mistake, New Data Finds – Eat This, Not That https://gut-training.com/58-of-americans-make-this-major-exercise-mistake-new-data-finds-eat-this-not-that/ Fri, 24 Dec 2021 11:32:27 +0000 https://gut-training.com/58-of-americans-make-this-major-exercise-mistake-new-data-finds-eat-this-not-that/ According to American Heart Association, adults should find the time to do weight training and resistance exercise at least twice a week. This recommendation is taken up by the World Health Organization also. Incredibly, however, to research published in the American Journal of Preventive Medicine reports that 58% of Americans do not engage in any […]]]>

According to American Heart Association, adults should find the time to do weight training and resistance exercise at least twice a week. This recommendation is taken up by the World Health Organization also.

Incredibly, however, to research published in the American Journal of Preventive Medicine reports that 58% of Americans do not engage in any muscle building exercise. What’s more, only 30% of Americans have a habit of participating in at least two resistance exercise sessions a week. Nor was it a small research project: more than 397,000 Americans were surveyed.

Naturally, a number of factors, such as advanced age, poor aerobic health, and obesity, were associated with lower odds of meeting strength training recommendations. In response, the researchers took these lifestyle elements into account when compiling their final results. Ultimately, those who did resistance exercise regularly were still considered less likely to develop a litany of issues such as diabetes, cancer, obesity, and poor overall health.

“Three in five American adults do not do any muscle building exercise, despite an association between muscle building exercise and better health conditions,” the research concludes.

If you are part of that 58% statistic, you might be wondering why all this noise has happened. After all, besides building bigger muscles, what can strength training do for you anyway? Read on for a few more reasons why everyone should find the time to do resistance exercise. And then check out the exercises you should never skip as you get older.

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If you are looking for a slimmer look, strength training should definitely be a part of your routine. You already know that resistance training builds muscles. How will it help you lose weight? Good, muscle burns up to three times more calories than fat!

That’s right, the bigger your muscles, the more calories you’ll burn doing literally anything. In fact, weight lifting even promotes the additional burning of calories while resting. Technically called excessive oxygen uptake after exercise (EPOC), strength training will cause your body to burn more calories while repairing and rebuilding muscles for 24 to 48 hours after you finish your workout.

What’s more, a lot of research indicates that strength training is a great way to lose belly fat and prevent weight gain. This specific to study finds that older men who lifted weights for 20 minutes a day had a smaller increase in belly fat than men who did cardio during the same time.

Related: This Workout Plan Will Keep You Slim While On Vacation

memory exercises
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Making sure your muscles are active can also benefit your brain. This study Posted in Acta Psychologica reports that just 20 minutes of resistance leg exercise was enough to dramatically improve episodic (long-term) memory in participants. Incredibly, these observed memory improvements have been documented two days after the end of workouts, suggesting that the memory benefits of strength training are long lasting.

“Our study indicates that people don’t have to spend a lot of time boosting their brains,” says Lisa Weinberg, study leader.

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Another unexpected benefit of resistance training is the improvement in the quality of sleep. Who couldn’t benefit from a little extra sleep?

This great research project Posted in Preventive medicine reports literally finds that any amount of weight lifting is linked to better sleep. More than 20,000 people participated in the study, and each time a subject engaged in resistance exercise, they reported fewer nights of rolling and rolling that week. It should be mentioned that this effect held even after just one weightlifting session. A single weekly trip to the weight room is enough.

Related: Secret effects of lifting weights just once a week, according to science

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A regular weight training routine can help you feel good inside and out. This study published in the Journal of Strength and Conditioning Research analyzed over 750 adults and ultimately concluded that resistance exercise is associated with positive body image and less social anxiety.

Another report out in the Journal of Consulting and Clinical Psychology found that resistance training helped improve self-esteem in a group of teens far more than cardio workouts. The subjects said that just feeling stronger was enough to increase their self-confidence.

For a great strength training workout, check out this 20 Minute Toning and Slimming Workout.

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The brain exercise that got me out of anxiety and depression https://gut-training.com/the-brain-exercise-that-got-me-out-of-anxiety-and-depression/ Thu, 23 Dec 2021 17:29:02 +0000 https://gut-training.com/the-brain-exercise-that-got-me-out-of-anxiety-and-depression/ When I was at my lowest point with intense anxiety and depression, a Gestalt therapy brain exercise changed my life for the better. Do I even have to go on living? Source: Chris Gilbert, MD, PhD Steve, my husband of 12 years, had died eight months earlier from very aggressive brain cancer and life had […]]]>

When I was at my lowest point with intense anxiety and depression, a Gestalt therapy brain exercise changed my life for the better.

Do I even have to go on living?

Source: Chris Gilbert, MD, PhD

Steve, my husband of 12 years, had died eight months earlier from very aggressive brain cancer and life had lost its meaning.

Who was I without him? Why should I continue to work in my private practice? For who? We did not have children (I was explaining that we did not have children because, after 12 years of marriage, we were still on our honeymoon). Do I even have to go on living? The chances that I would find a man who I could be in love with as much as I was in love with Steve were minimal. My future looked bleak. Grim was not the right term. It was black.

Being a doctor and prescriber of drugs, I knew I probably needed to take antidepressant medication. Yet I resisted. “Let me try one more thing, let me try Gestalt therapy.” “

Gestalt therapy is a form of psychotherapy (developed by Fritz Perls) that brings awareness to the present moment. Gestalt therapy allows you to focus on what you are feeling in your body at the moment and on the random thoughts that are attached to those feelings.

I was familiar with Gestalt therapy because I had done several sessions myself in the past and had successfully treated several of my anxiety patients.

I decided to visit my Gestalt therapist.

Bringing my awareness to my body after making me breathe deeply and relax, my Gestalt therapist asked me how I was feeling. I said my stomach, chest, and throat were tight.

Was there a random picture associated with this feeling?

I could only see pitch black all around with no light in my life, and I felt chained to a huge, heavy black ball. I tried to look away from the darkness but couldn’t. The huge black ball became the only thing I could see.

At this point, my therapist urged me to do a Gestalt exercise that changed my life. For this exercise, my therapist said, I had to start from the point of view of curiosity, of total acceptance and embrace whatever I discovered, and trust that it would lead me to a better place.

My therapist told me, “since you can’t get away from the dark, let’s go. in darkness and describe what you see.

It was a very scary exercise. I wouldn’t recommend doing this exercise on your own, but you can do it with a therapist leading you through.

And in the dark, my therapist by my side, I dived.

For a long time I only saw black, but my therapist told me to keep looking into the black ball, imagine going deeper into the ball and seeing it in more detail. What was the ball made of? Was it homogeneous or not? Were there different stones in there?

As I continued to stare in the dark with my eyes closed, I began to see different shades of black. The ball was not homogeneous. I found it fascinating.

As I continued to dig deeper, as if looking through an imaginary microscope, a few glittering dots appeared. I focused on the points. They were like golden stars in a black sky.

As I kept my eyes closed, the few glittering dots turned to gold. After a few minutes the gold was so shiny it was the only thing I could see. I was amazed at how ugly the ball was on the outside but how beautiful it was on the inside.

I was also amazed that the tightness in my stomach, chest, and throat had lifted. I actually felt pretty good.

The black ball was a metaphor for my life: it could be ugly on the outside but beautiful on the inside.

The goal of the Gestalt exercise was then to find out what might be golden in my dark life.

Looking at my life with an open heart, I realized that what was gold was just enjoying being alive and the simple pleasures of life.

Back home, I began to appreciate what was golden in my life: the smell of roses on my daily walks, the taste of toast and fresh fruit, the view of the sea. ocean, the breeze on my skin as I walk.

A few months later, I made new friends and enjoyed the deep friendships.

Finally, four years later, I met Eric, the man who would become my new husband, and I found love and passion again. I didn’t think I would be lucky enough to find the love of my life twice, but I did.

And this journey of coming from a place that was all black to a place of light and gold made my happiness even more intense.

My background has given me a perspective on life. I now know that tomorrow is no promise to anyone, and I am keenly aware that I must seize every happy moment today with intense joy without being afraid of tomorrow.

    Photo by SIMON LEE on Unsplash

The Japanese art of Kintsugi

Source: Photo by SIMON LEE on Unsplash

I now realize that my life is like the Japanese art of Kintsugi with broken pieces put together with gold stitching creating something uniquely imperfect, uniquely precious and unique to me.

And it all started when I had the courage to step into the dark with an open mind.

No matter how dark life is, there is always gold to be found. Finding this can be done with the help of Gestalt therapy.

Studies on Gestalt therapy showed that a group of older people who received 90 minutes of Gestalt therapy per week for eight consecutive weeks experienced a significant increase in happiness compared to the group without Gestalt therapy.

Studies of divorced women showed a significant increase in their ability to face challenges competently after 12 sessions of Gestalt therapy.

And Gestalt therapy for caregivers of Alzheimer’s patients reinforced the positive emotions of these caregivers, decreased their loneliness and increased their ability to provide care.

So, if you or your loved one is suffering from anxiety or depression, contact a therapist immediately. Even if you take anti-anxiety drugs or antidepressants, a few sessions of Gestalt in addition to the pills can work wonders.

To find a therapist near you, consult the Psychology today Directory of therapies and find someone who knows Gestalt therapy.

Copyright 2021 @ Chris Gilbert, MD, PhD

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