Sports Spine Specialist Chiropractic Team: Athletes strive to achieve their body’s maximum performance by participating in numerous training regimens consisting of strenuous exercises and physical activity and ensuring they meet all of their body’s nutritional requirements. Through proper fitness and nutrition, many individuals can condition themselves to excel in their specific sport. Our training programs are designed for athletes that look to gain a competitive edge in their sport.
We provide sport-specific services to help increase an athlete’s performance through mobility, strength, and endurance. Occasionally, however, the excess workouts can lead many to suffer injuries or develop underlying conditions. Dr. Alex Jimenez’s chronicle of articles for athletes displays in detail the many forms of complications affecting these professionals while focusing on the possible solutions and treatments to follow to achieve overall well-being.
The health benefits of exercise are well-established for people of all ages. But until now, little has been known about which type of exercise best counters the aging process in senior citizens.
The answer may be high-intensity interval training, suggests a new study published in Cell Metabolism by researchers from the Mayo Clinic.
High-intensity interval training (HIIT) alternates short bursts of intense aerobic activity such as biking or walking with short periods of easing up on the same activity.
This type of exercise, which originated in Sweden, is promoted as an efficient training method that avoids the risk of injuries associated with non-stop, repetitive activity.
Compared to other types of exercise, it appears to be dramatically more effective at boosting the activity of aging cells and even reversing age-related cellular damage.
The Mayo Clinic researchers recruited 72 healthy but sedentary men and women from two age groups: “young” subjects ages 18-30 and “older” subjects ages 65-80.
The researchers conducted baseline measurements of aerobic fitness, lean muscle mass, blood-sugar levels, and insulin sensitivity. After taking biopsies from the subjects’ thighs, they also assessed genetic activity in muscle cells and the health of the energy-producing mitochondria within those cells.
As we age, mitochondrial capacity gradually deteriorates. As a result, cells become damaged and weak.
The researchers randomly assigned subjects to one of three groups:
HIIT on stationary bicycles. Three days per week, they pedaled hard for four minutes, eased up for three minutes, then repeated the sequence three more times. On other days, they did a moderate treadmill routine,
Moderate-intensity training. Three days per week, they pedaled on stationary bikes for 30 minutes. On other days, they lifted light weights.
Vigorous weight training. Participants engaged in weight lifting several times per week.
No exercise. A fourth group did not engage in organized physical activity.
After 12 weeks, the researchers found that all three exercise groups experienced significant gains in fitness and blood-sugar regulation compared to non-exercisers.
As expected, they found that the high-intensity interval training group had the biggest improvement in endurance while the weight training group had the biggest improvement in muscle mass and strength.
But they were astonished to find that high-intensity interval training was most strongly associated with age-reversing changes at the genetic and cellular levels.
In the “younger” group assigned to high-intensity interval training, the activity level changed in 274 genes. That compared to activity-level changes in 170 genes in the moderate-intensity training group and 74 genes in the weight training group.
Genetic changes were even more dramatic in the “older” group assigned to high-intensity interval training. They saw activity-level changes in nearly 400 genes. That compared to activity-level changes in only 33 genes in the weight training group and only 19 genes in the moderate-intensity training group.
High-intensity interval training had a similar effect on mitochondrial capacity: a 49 percent increase in the “younger” group and a whopping 69 percent increase in the “older” group.
This type of exercise also led to improved insulin sensitivity, which is associated with a reduced risk of diabetes.
The researchers cautioned that their primary goal was to show how exercise works at a molecular level, not to provide prescriptive exercise for seniors or anyone else. They hope to learn more about how exercise benefits different tissues in the body.
For the time being, they say that vigorous exercise remains the most effective way to bolster health.
“There are substantial basic science data to support the idea that exercise is critically important to prevent or delay aging. There’s no substitute for that,” senior author Dr. Sreekumaran Nair said in a statement.
Most experts agree that many older adults can participate in an age-appropriate high-intensity interval training program that takes into account their physical limitations.
Older adults are more likely to have an underlying health issue such as osteoporosis, arthritis, diabetes, hypertension or a history heart disease, heart attack, or stroke.
So it’s essential for them to consult with their primary care provider and take a cardio-stress test before beginning a new exercise program, especially one that involves vigorous activity.
Local bans on artery-clogging trans fats in restaurant foods led to fewer heart attacks and strokes in several New York counties, a new study suggests.
The study hints at the potential for widespread health benefits from an upcoming nationwide ban, the authors and other experts say. The U.S. Food and Drug Administration in 2015 gave the food industry until next year to eliminate artificial trans fats from American products.
New York City enacted a restaurant ban on the fats in 2007 and several counties in the state did the same. Hospital admissions for heart attacks and strokes in those areas declined 6 percent starting three years after the bans, compared with counties without bans. The results translate to 43 fewer heart attacks and strokes per 100,000 people, said lead author Dr. Eric Brandt, a Yale University cardiology fellow.
His study was published Wednesday in JAMA Cardiology.
Trans fats, also called partially hydrogenated oils, enhance food texture and structure. They were once commonly used to make restaurant fried chicken, French fries, doughnuts and other foods and found in grocery items including cookies, crackers and margarine.
These fats can boost blood levels of unhealthy cholesterol, increasing risks for heart problems. The FDA in 2006 required them to be listed on food labels and the food industry has been switching to healthier oils.
The researchers examined hospital admissions data from 2002 to 2013 in 11 New York counties that adopted bans and in 25 counties that did not. Admissions for heart attacks and strokes declined in all counties, going from more than 800 to less than 700 per 100,000 people, but the drop was steeper in counties that enacted bans.
Alice Lichtenstein, a heart and nutrition specialist at Tufts University’s Boston campus, said the results are encouraging but that other changes could have contributed, such as smoking bans and mandatory calories on menus.
Dr. Mark Creager, former American Heart Association president, said the results echo previous studies “and are consistent with the thinking of most scientists” on potential benefits of these bans.
“Policies such as these when adapted on a nationwide level will be good for our entire population,” said Creager, director of Dartmouth-Hitchcock Medical Center’s heart center in Lebanon, New Hampshire.
I�ve had a ton of fun coaching you all this week! There�s been a pretty good vibe and buzz around the gym lately and it�s awesome to be able to be a part of.
Today�s metcon should be handled as a sprint interval workout. This simply means that when it�s your turn to work, you need to try and move quickly because you will have a decent amount of rest in-between your individual working rounds. Have fun!
-Jon Jon
Strength:
Superset x 5:
10 Bench Presses @ 60%
10 Difficult Ring Rows (weighted, if necessary)
*rest about 2 minutes between sets
Metcon:
Teams of 2 (alternating every round, relay style):
6 Rounds:
200m Run
25 Wallballs
4 Rounds:
200m Run
25 GHD Situps (if there aren�t enough machines, x2 sit-ups)
Strengthening the spinal muscles is essential for health and fitness. Functional kettlebell training is resistance training that strengthens the spine. Kettlebell training is an extremely effective type of exercise to increase functional strength, ballistic power, endurance, and flexibility in the entire body, especially the spinal and core muscles.
(Exercise shown is Anchor Squats.)
What Exactly Are Kettlebells?
Kettlebells are round cast iron weights with a single handle. Picture a cannonball with a u-shaped handle. Kettlebells are manufactured in a wide range of weights, for all strength levels.
Muscles Used in Kettlebell Training
Kettlebell training incorporates large functional movements. Multiple muscle groups work in synergy to complete the exercises. The spinal muscles function as either the primary mover or assist the primary mover in every kettlebell exercise. The spinal muscles also stabilize the body during functional kettlebell training, thus developing the smaller supporting structures.
(Exercise shown is Push Press.)
High Reps Of High Importance In Kettlebell Training
Kettlebell training employs high repetitions, momentum, and centrifugal force. Momentum works the spinal muscles as the weight is raised and lowered. High repetitions combined with momentum and full body movement build strength and endurance in the entire musculoskeletal and cardio-vascular systems. Kettlebell training delivers aerobic and anaerobic benefits.
(Exercise shown is High Pulls.)
Always Learn From A Qualified Kettlebell Instructor
Perfect technique is mandatory during exercise. Correct exercise technique maximizes benefit and lowers injury risk. Poor exercise form increases the possibility of injury and diminishes results. Kettlebell exercises are learned motions, so you should learn proper training technique from a qualified kettlebell trainer. The trainer should demonstrate, instruct, and supervise your training and develop your routine.
(Exercise shown is Turkish Get-up.)
So Many Possibilities
The kettlebell�s shape allows for a wide variety of exercises. This resourceful exercise tool is used for basic exercises like squats (shown in slide 1), cleans, swings, high pulls (shown in slide 4), snatches and push presses (shown in slide 3). The versatility of the kettlebell is demonstrated with exercises such as renegade rows (a combination of push-ups and rows�shown in slide 6), suitcase swings, woodchoppers (a combination of lunges and oblique twists), windmills, and Turkish get-ups (shown in slide 5)
(Exercise shown is Renegade Rows.)
Kettlebell’s Benefits For The Spine
Functional kettlebell training is a rare type of exercises that increases aerobic and anaerobic health simultaneously. The benefits to the spine include increased strength, power, endurance, flexibility, function and mobility.
(HealthDay News) — Healthy aging of the brain relies on the health of your heart and blood vessels when you’re younger, a new study reports.
People with risk factors for heart disease and stroke in middle age are more likely to have elevated levels of amyloid, a sticky protein known to clump together and form plaques in the brains of people with Alzheimer’s disease, the researchers said.
Amyloid In The Brain
MRI scans revealed larger deposits of amyloid in the brains of seniors who smoked, had high blood pressure, were obese, diabetic or had elevated cholesterol levels when they were middle-aged, said lead researcher Dr. Rebecca Gottesman. She’s an assistant professor of neurology at the Johns Hopkins University School of Medicine in Baltimore.
All of these risk factors can affect the health of a person’s blood vessels, otherwise known as vascular health, leading to hardening of the arteries and other disorders.
“Amyloid is what we think, by leading hypotheses, accumulates to cause Alzheimer’s disease. So this suggests that vascular risk in middle age may play a direct role in the development of Alzheimer’s disease,” Gottesman said.
Two or more risk factors nearly tripled a person’s risk of large amyloid deposits. One risk factor alone increased the likelihood of amyloid deposits by 88 percent, the study found.
Obesity
Obesity in particular stood out as a strong risk factor, on its own doubling a person’s risk of elevated amyloid later in life, said Steven Austad, chair of biology of aging and the evolution of life histories at the University of Alabama, Birmingham.
“In terms of one risk factor by itself, that turned out to be the most important one, which is interesting,” Austad said. “Twenty years ago obesity was not the problem that it is now, suggesting that 20 years from now things might be considerably worse.”
Gottesman and her colleagues examined data from nearly 350 people whose heart health has been tracked since 1987 as part of an ongoing study. The average age of the study participants was 52 at the start of the study. Sixty percent were women, and 43 percent were black. The average follow-up time was almost 24 years.
When the participants entered the study, none of them had dementia. About two decades later, they were asked to come back and undergo brain scans to check for signs of amyloid.
The researchers discovered a link between heart risk factors and brain amyloid. The relationship did not vary based either on race or known genetic risk factors for Alzheimer’s.
Poor Blood Vessel Upkeep
Heart risk factors that cropped up late in life were not associated with brain amyloid deposits. What a person does in their middle age is what apparently contributes to their later risk of elevated amyloid, not what happens later, Gottesman said.
The study did not prove a cause-and-effect relationship, but there are several theories why the health of a person’s blood vessels might be linked to Alzheimer’s.
Blood and spinal fluid contain amyloid, and some think that unhealthy blood vessels might allow amyloid to leak out of the bloodstream and into brain tissue, said Austad, a spokesman for the American Federation for Aging Research.
“The idea that the first injury to the brain is really an injury to the blood vessels of the brain has been around for a while, and this would support that, generally,” Austad said. “The amyloid plaques, you’re not seeing them inside the vessels. You’re seeing them outside the vessels, in the brain.”
Blood vessels also play a role in flushing out broken-down amyloid particles that naturally occur in a person’s brain, said Keith Fargo, director of scientific programs and outreach for the Alzheimer’s Association.
“You can imagine if there’s something wrong with your brain’s circulation, it could affect the clearance of this amyloid in some way,” Fargo said.
Hardened arteries also can lead to strokes or mini-strokes that affect the ability to think and remember in some people as they age, which contributes to dementia and Alzheimer’s, Gottesman said.
Based on these findings, people who want to protect their brain health should protect their heart health, and the sooner the better, Fargo said.
“You don’t want to wait until your 60s to start taking care of yourself. It has to be a lifetime commitment,” Fargo said.
The findings were published April 11 in the Journal of the American Medical Association.
SOURCES: Rebecca Gottesman, M.D., Ph.D., assistant professor of neurology, Johns Hopkins University School of Medicine, Baltimore; Steven Austad, Ph.D., chair of biology of aging and the evolution of life histories, University of Alabama, Birmingham, and scientific director, American Federation for Aging Research; Keith Fargo, Ph.D., director of scientific programs and outreach, Alzheimer’s Association; April 11, 2017, Journal of the American Medical Association
News stories are written and provided by HealthDay and do not reflect federal policy, the views of MedlinePlus, the National Library of Medicine, the National Institutes of Health, or the U.S. Department of Health and Human Services.
Parkinson’s disease can cause tremors, stiffness and trouble with walking. But a new study suggests that regular exercise can slow the progression of the disease.
Even those with advanced Parkinson’s can benefit from activity, the study authors said.
The research included more than 3,400 patients in North America, the Netherlands and Israel who were followed for more than two years. During that time, Parkinson’s-related changes in mobility were assessed by timing how long it took patients to rise from a chair, walk about 10 feet, turn and return to a sitting position.
The results were published online recently in the Journal of Parkinson’s Disease.
“We found that people with Parkinson’s disease who maintained exercise 150 minutes per week had a smaller decline in quality of life and mobility over two years compared to people who did not exercise or exercised less,” said lead investigator Miriam Rafferty, of Northwestern University and Rehabilitation Institute of Chicago.
“The smaller decline was significant for people who started the study as regular exercisers, as well as for people who started to exercise 150 minutes per week after their first study-related visit,” she said in a journal news release.
The study didn’t look at what specific types of exercise might be best for people with Parkinson’s disease. But the findings suggest that at least 150 minutes a week of any type of exercise offers benefits.
“People with Parkinson’s disease should feel empowered to find the type of exercise they enjoy, even those with more advanced symptoms,” Rafferty added.
The study also found that people with more advanced Parkinson’s disease saw the greatest benefit from 30-minute-per-week increases in exercise. This finding could prove important in making exercise more accessible to these people. Currently, their increased disability may limit their independent participation in community and group exercise programs, according to the researchers.
“The most important part of the study is that it suggests that people who are not currently achieving recommended levels of exercise could start to exercise today to lessen the declines in quality of life and mobility that can occur with this progressive disease,” Rafferty said.
With your Easter feast or Passover repast just around the corner, we’ve asked top nutritionists and dietitians for suggestions on how to make these holiday meals healthier.
“Passover and Easter mark the start of the spring season,” Leah Kaufman, a New York City-based nutritionist tells Newsmax Health. “They traditionally symbolize ‘Rebirth’ and ‘Rejuvenation.’ What better time to think about your diet and health goals than right now, at the beginning of a new season?”
Kaufman notes that both Passover and Easter bring families and friends together for holiday meals that often feature traditional foods that may not be healthy choices.
“Creating healthy meals and snacks even when serving traditional foods can be a creative challenge,” she notes. “Many times these foods may not align with your nutritional goals, but by making simple adjustments, you can continue to eat your favorite holiday foods and not compromise your health.”
For example, Easter is one of the biggest times of the year for ham, market statistics show. But, buyer beware: Many store-bought hams are chock full of sodium and other unhealthy ingredients.
In fact, a single four-ounce portion of the most popular brands contains a whopping 1,700 grams of sodium. That’s 85 percent of the recommended daily intake.
Prepared hams also contain sodium nitrite, a potential carcinogen — as well as sodium phosphate to keep the meat moist, corn syrup, and dextrose, a simple sugar used as a sweetener.
“The takeaway message is that if you don’t want a lot of sodium and preservative as well as extra sugar in your ham, you may want to make your own from scratch or try a healthier main dish such as salmon,” Tara Gidus, an Orlando-based dietician tells Newsmax Health. “That way you’ll be reaping the nutritional benefits of high quality, complete protein with omega-3 fatty acids and important essential vitamins.”
Kaufman suggests another popular Easter favorite may be a better choice: Roast a leg of lamb.
“You’ll still get a lean protein, but without the extra salt and preservatives,” she suggests.
Amy Shapiro, founder of Real Nutrition NYC, tells Newsmax Health that the same caveat applies to a Passover favorite meat: Brisket.
“Lean meats like ham and brisket are great sources of iron, protein and your B vitamins, but be cautious on how they are prepared,” she says. “Brisket can tend to be cooked in heavy sauces which may contain a large amount of salt and sugar.”
On the other hand, eggs are a traditional part of both Passover and Easter — and are a nutritional powerhouse, notes Shapiro.
“Everyone loves a good Easter egg hunt,” she says. “And eggs are great from a nutritional standpoint because they provide a low fat source of protein and contain many vitamins in their whites. For Passover, have an egg to start during the Seder and it will help satisfy your hunger so that you won’t over indulge in heavier fare later in the meal.”
Easter eggs made with dark chocolate provide a sweet treat after the meal that also provides heart-healthy antioxidants.
Matzo bread is a Passover staple for the eight days Jews need to eat “Kosher Passover” food. Although it appears to be a simple cracker, matzo actually contains as many calories and carbs as a normal piece of bread, says Shapiro.
“Try to find a whole wheat brand to increase the nutritional value,” she suggests.
Potatoes are also an important part of traditional Easter meals, says Gidus.
“No Easter brunch is complete without a nice side dish of breakfast potatoes or a hash brown casserole,” she notes. “Potatoes are naturally fat free and surprisingly low in calories if you don’t smother them with high fat sauces.
“White potatoes have more potassium than a banana and contain vitamin C and fiber. Russet potatoes are high on the antioxidant vegetable list and have resistant starch, giving you lasting energy.”
Haroset is a delicious sweet side dish in the Passover meal, typically made with raisins, honey, apples, nuts, cinnamon, and wine.
“This is a great way to eat something sweet without going for candy, cake and ice cream,” notes Shapiro. “But it can have a lot of sugar, so don’t go overboard!”
Gidus recommends adding lots of roasted vegetable side dishes to offer low-calorie options to holiday meals. Asparagus and carrots are excellent, colorful choices.
“Asparagus is an excellent spring vegetable to use in salads or as a side dish,” she says. “Carrots can be also used to make a wonderful carrot cake or carrot muffins to serve as a healthy dessert. You’ll get the benefits of beta carotene, fiber, potassium and iron.”
Kaufman offers this final piece of advice:
“Overall, the holidays are a time to spend with family and friends. Focus on the company you are with rather than the next meal you’ll eat. By engaging in conversation, you’ll decrease the likelihood of over eating.”
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