Infrequent Weekly Exercise Still Provides Health Benefit

“Weekend warriors”, those who get all their exercise during the weekend may get similar health effects as those that spread their activity throughout the week. Canadian study looked at people who exercised 150 minutes per week and divided the 2300+ participants into frequent (more than 5 times per week) and infrequent (1-4 times per week) groups.…

12 Minutes at High Intensity Provides Fitness Benefits

Very short, high intensity workouts can increase VO2max and reduce blood pressure. This study on inactive, overweight men reports that 3 weekly sessions of 4 minutes at 90% of maximal heart rate produced comparable benefits to a group doing four intervals of 4 minutes of high intensity exercise at 90% of maximal heart rate (HRmax)…

Physical Activity Increases Colorectal Cancer Survival

As  you may recall from this post prolonged sitting is a risk factor for all-cause mortality even if you are physically active. The conclusion in this study is so clear-cut that there is no  need to rephrase it. More recreational physical activity before and after colorectal cancer diagnosis was associated with lower mortality, whereas longer leisure time spent…

Physically Active Children Deal Better with Stress

Sedentary children more likely to experience surges in cortisol levels while physically active children showed minimal changes in cortisol. The Journal of Clinical Endocrinology & Metabolism March 7, 2013 jc.2012-3745 http://jcem.endojournals.org/content/early/2013/03/07/jc.2012-3745.abstract Higher Levels of Physical Activity Are Associated With Lower Hypothalamic-Pituitary-Adrenocortical Axis Reactivity to Psychosocial Stress in Children Context: Children who undertake more physical activity (PA)…

Save Your Life: Get Off Your Ass

Whether it’s stroke, heart attack, cancer, etc., prolonged sitting increases the risk of mortality independent  of physical exercise. So it’s not enough to workout, you really need to get off your ass. http://archinte.jamanetwork.com/article.aspx?articleid=1108810 Sitting Time and All-Cause Mortality Risk in 222 497 Australian Adults Background  Prolonged sitting is considered detrimental to health, but evidence regarding the…

Television and Lack of Physical Activity is Kryptonite to Sperm

The British Journal of Sports Medicine finds watching a lot of television (20h/week or more) is associated with lowered sperm concentrations and nearly half of the group with the highest count – those that watched no television. Those exercising ≥15 h/week also had the highest sperm concentration and the lowest concentration of sperm was the group that did…

Intense Activity Linked to Better Cognitive Function in Elderly

Amount of physical activity has been correlated with higher cognitive function among the elderly. This study finds that intensity of activity not just amount is also important. I guess the lesson is don’t just go for a walk; Go for a fast walk. Translational Psychiatry (2012) 2, e191; doi:10.1038/tp.2012.118 http://www.nature.com/tp/journal/v2/n11/full/tp2012118a.html Intense physical activity is associated…

Protein Intake – Not Just How Much but also When

Eating small portions of protein through the day will maximize net balance. OPEN ACCESS Daytime pattern of post-exercise protein intake affects whole-body protein turnover in resistance-trained males Background The pattern of protein intake following exercise may impact whole-body protein turnover and net protein retention. We determined the effects of different protein feeding strategies on protein…