Category: Mind & Body

Medicine & Science in Sports & Exercise. 27(1):98-105, January 1995.
NIGG, BENNO M.; DE BOER, RUUD W.; FISHER, VERONICA

Abstract:

Treadmills are often used in research projects to simulate overground locomotion, assuming that locomotion is similar on a treadmill and overground. The purpose of this investigation was to determine whether a treadmill could be used to simulate overground locomotion. Twenty-two subjects ran on four different surfaces: overground and three treadmills that differed in size and power. The kinematics of the right leg and foot were studied using two high-speed. Locam cameras (lateral and posterior view). The subjects ran in two different shoes at four different speeds (3.0-6.0 m-s-1). The differences in the kinematics between treadmill and overground running could be divided into systematic and subject dependent components. Subjects systematically planted their feet in a flatter position on the treadmill than overground. Most of the lower extremity kinematic variables, however, showed inconsistent trends for individual subjects, depending on the individual subject’s running style, running speed, and shoe/treadmill situation. The differences were substantial. It is not-yet understood how the human locomotor system adapts to a particular treadmill running situation. However, it is concluded that individual assessment of running kinematics on a treadmill for shoe or shoe orthotic assessment may possibly lead to inadequate conclusions about overground running.

(C)1995The American College of Sports Medicine

Chocolate milk has scored a valuable spot on and off the court. Studies suggest the unique mix of key nutrients in chocolate milk can help refuel and rehydrate your body after exercise, making it an ideal post-exercise choice.

“Athletes who choose chocolate milk can help benefit their body and their training,” says Cal Dietz, head Olympic strength coach at the University of Minnesota. “That’s why coaches are increasingly encouraging teen-athletes to drink lowfat chocolate milk to help replenish muscles after practice. Researchers theorize the ratio of carbohydrates and protein in chocolate milk helps muscles recover. Plus, it tastes good and provides nine essential nutrients like calcium, vitamin D, and potassium – nutrients especially important for teen diets.”

Scientists have evaluated chocolate milk as a post-exercise drink and have identified several reasons why it may be an effective recovery aid: chocolate milk contains a combination of carbohydrates and protein to help replenish exhausted muscles after exercise, and it provides fluids and electrolytes such as potassium to assist with re hydration.

Additionally, chocolate milk has high-quality protein that helps build lean muscle when combined with exercise and the added bonus of providing additional nutrients not found in most traditional sports drinks. Milk contains nine essential nutrients, including calcium and vitamin D to maintain bone strength, and high-quality protein that along with exercise helps build muscle. Just three 8-ounce glasses of lowfat or fat-free milk provides about half of the protein teenagers of all fitness levels need each day.

Now high school teams who refuel with chocolate milk can become a Body by Milk MVP (Milk’s Valued Players). The National Milk Mustache got milk? campaign kicked-off the first-ever Refuel Your School contest to reward 25 high school athletic teams that choose chocolate milk to refuel and rehydrate after that big game, practice or workout. Winning teams across America will score a Refuel Rally at their schools, a $1,000 new equipment grant, adidas gear and more.

High school athletes (ages 13 to18 years old) are encouraged to visit refuel.bodybymilk.com and get their game on by uploading a photo or video showcasing how their team chooses milk to refuel and rehydrate post-workout. Participants can also nominate their team coach for the first-ever Body by Milk Coach of the Year award.

People who have good physical function after the age of 40 may lower their risk of stroke by as much as 50 percent compared to people who are not able to climb stairs, kneel, bend, or lift as well, according to research published in the latest issue of Neurology, the medical journal of the American Academy of Neurology.

From 1993 to 1997, researchers examined nearly 14,000 men and women between ages 40 and 79 in the United Kingdom who had not suffered a stroke, heart attack or cancer. Researchers monitored how many strokes were suffered in this group through 2005.

The study found that people who reported good physical function — regardless of age, sex, cholesterol level and other factors — had a 50 percent lower risk of stroke than those with the lowest test scores. The better a person’s physical function, the lower their risk of stroke.

“People who reported better physical function had significantly lower risk of stroke,” says study author Phyo Kyaw Myint, MRCP, with the University of Cambridge in the United Kingdom. “This is independent of the known risk factors for stroke in the general population.”

Myint says people with poor physical function may represent a high-risk population for stroke. “Physical function may identify apparently healthy men and women at an increased risk of stroke who may benefit the most from preventative treatments.”

Myint says it’s also possible that poor physical function may reflect underlying health issues, such as chronic inflammation, which may lead to vascular disease. He says increasing physical activity and eating more fruits and vegetables, which has been associated with better physical function, may also help to reduce stroke risk.

Other ways to help reduce the risk of a stroke include:

* Eating a low-salt, low-fat, low-cholesterol diet.

* Controlling high blood pressure.

* Quitting smoking.

The study was supported by Cancer Research U.K., the Medical Research Council (U.K.), and the Stroke Association (U.K).

For more information, visit the American Academy of Neurology’s website at www.aan.com.

Organic products are becoming an important part of a healthy lifestyle, recent studies show. A Newcastle University study sponsored by the European Union and several food companies, shows that organic foods provide increased health benefits. The study concluded that eating organic food in place of conventionally farmed food was the equivalent of eating an extra portion of fruit and vegetables every day.

It’s no wonder that worldwide retail sales of organic food and personal care products have grown an annual average of 23 percent over the last 10 years. Additionally, consumer spending for natural and organic personal care products is expected to rise to $20 billion by 2009, according to a recent Datamonitor study.

“Organic products promote the health and wellness of our body and world,” says Daria Myers, global president of Origins, the beauty and wellness company that emphasizes preservation of the planet as one of its founding principles. “Chemical pesticides and fertilizers have been found to be harmful to farm workers and damage ecosystems on the farm and the surrounding waters. We’ve found people are looking for an organic alternative. With our most recent collection, Origins Organics, we are providing consumers who desire to be even more eco-conscious another choice.”

But what do you look for when choosing organic products? How do you know something is truly organic? Here are a few simple tips:

Defining Organic

The term “organic” refers to the way agricultural products are grown and processed. Organic farmers and businesses seek to reduce or eliminate practices that harm soil life, deplete non-renewable resources or pose hazards to air and water quality.

“When you’re using organic farming methods, you don’t use synthetic herbicides, pesticides or other artificial chemicals,” says organic farmer, Cheryl Rogowski of W. Rogowski Farm. “We find natural ways to help the crops grow like diversifying and carefully selecting our crop varieties, rotating crops each year to effectively hide them from insects, and using compost and green manure crops as fertilizer.”

While the organic movement is most often associated with food products, its reach is much broader. It’s showing up in a variety of areas including personal care products because of its many benefits.

Natural vs. Organic Products

Organic refers to items that are produced in accordance with stringent, approved methods. Organic products have ingredients that are grown without the use of chemical fertilizers, herbicides, pesticides, sewer sludge or genetically modified seeds. Natural products are those derived from natural ingredients like a plant source, which retain their natural properties in the finished product. All organic products are natural, but not all natural products are necessarily organic.

Regulating True Organic Products

The United States Department of Agriculture (USDA) certification and seal are the best way to know for sure that products truly are organic. Under the USDA regulations, personal care products labeled as “Organic” or “Certified Organic” must contain at least 95 percent organic ingredients. Products labeled as “Made with Organic Ingredients” must contain at least 70 percent organic ingredients.

Beauty Product Regulations

So what are the regulatory differences for organic food and organic personal care products in the United States? According to USDA National Organic Program (NOP) standards, they are the same. The same guidelines a farmer has to follow to certify yogurt or cereal must be adhered to by companies trying to obtain the USDA certification and seal for personal care products.

The Certification Process

Since the seal has only been available since August 2005 for personal care products, there are very few products available that meet the USDA National Organic Program’s stringent standards. The USDA website says a Government-approved certifier must inspect the farms where ingredients in a product are grown to make sure the farmers are following all the rules necessary to meet USDA organic standards before a product can be labeled “organic.” Even the facilities where the products are made and packaged must follow rigorous USDA NOP regulations.

Finding Organic Products

Origins recently introduced a new collection called Origins Organics certified under USDA NOP standards. Origins Organics uses Certified Organic ingredients grown and harvested according to regulated organic farming methods. Six of the products have the USDA seal, which means they have at least 95 percent organic ingredients. The other three are “Made with Organic Ingredients” and have between 70 and 95 percent organic ingredients. These three are also certified by the USDA NOP. Organic products, including food, personal care, clothing, and others are becoming more widely available at major retail stores and smaller boutique stores. Remember to look for the USDA organic seal to know you are using something good for yourself and the environment.

Science Daily — The impact of exercise on body fat differs for boys and girls, suggests research published ahead of print in the British Journal of Sports Medicine. Recommendations on exercise to curb the rising tide of obesity in children have tended to take a unisex approach, say the authors.

The findings are based on a random sample of 224 children aged between 7 and 10 at 12 schools in the Republic of Ireland. One in five children was overweight, and 6% were obese, figures which are significantly higher than those of other European countries, say the authors. More boys than girls were obese.

Cardiorespiratory fitness was measured in all the children, using a validated running test, and the amount of exercise taken over a period of four days assessed in 152. Boys exercised hard twice as often as girls. On average, they spent more than an hour a day, exercising vigorously. Girls spent just over half an hour a day. Running at 9 km per hour, or its equivalent, was classified as vigorous exercise.

Overall, all the children who scored well on measures of cardiorespiratory fitness were significantly leaner and had smaller waists than those whose fitness levels were poor. Waist size is important, say the authors, because midrift fat is associated with certain metabolic changes, which in turn are linked to poorer cardiovascular health.

Boys tended to be more physically fit than the girls. But the amount of hard exercise taken regularly had a direct impact only on the boys’ weight. Unlike the girls, those boys who did the least hard exercise were the fattest. And those who led a predominantly sedentary lifestyle had the thickest waists.

The authors suggest that the current measure of body mass index (BMI) may be inadequate, by itself, to determine the extent of cardiovascular risk in children and adolescents.

Note: This story has been adapted from a news release issued by BMJ Specialty Journals.

Science Daily — In a paper published in The Journal of Physiology, Helge, Stallknecht, Richter, Galbo, and Keins from Copenhagen shed light on fat oxidation during exercise and physical activity. Their observations suggest that fat oxidation during exercise reflects a fine interplay between the cardiovascular, neurological, endocrine and muscle metabolic systems.

During exercise and physical activity, the primary fuels used by muscles are carbohydrate and fat. When mild exercise is performed there is a tendency to burn relatively more fat and less glucose, but as exercise becomes more intense, a higher fraction of the energy demands of the muscle are supplied by glucose, until at the highest intensities almost only carbohydrates are used. Is this shift in fuel source a property of the muscle itself, or does it represent the interplay between what is happening in the muscle and the exercise-related responses in the rest of the body?

The study, performed at the Copenhagen Muscle Research Centre at the University of Copenhagen, examined muscle fuel utilization in response to graded exercise performed with only one leg. Nine healthy males performed one-leg exercise at 25, 45, and 85% of maximal workload. Their results showed that, when only a small mass of muscle is contracting, and blood flow and oxygen supply are not limited by central circulatory capacity, the shift in fuel source from fat to glucose as exercise intensity increases does not occur.

Helge et al.’s findings show that the adaptations in the rest of the body are the key to this fuel source shift during whole body exercise. They also help scientists understand why athletes “hit the wall” during events like the marathon, and they have implications for the adaptations made in middle-aged adults who are using exercise to prevent or treat conditions like diabetes and obesity. If the mechanisms can be fully understood, it may be possible to develop agents that allow fat oxidation to be maintained even during intense exercise with a large muscle mass.

Note: This story has been adapted from a news release issued by Blackwell Publishing Ltd.

(ARA) - When it comes to your health, forget grand goals — simple positive additions to a lifestyle can be more effective and enriching, and longer lasting than big changes.

“Instead of aiming for the moon by giving things up, add simple activities to your life and see how easy they are to integrate. Simplicity and small steps are the keys to reaching and exceeding your goal,” says Robyn Flipse, MS, RD and author of “Learning Through Laughter.”

Here are five simple ideas to incorporate into your daily routine to improve your well-being.

1. Challenge your brain. Along with showing off a great physique, flex your mental muscles. Because the human brain develops through activity with the world, mental stimulation actually improves brain function. Even as you get older, the area of your brain devoted to memory can still grow new neurons.

* Activities like crossword puzzles, Sudoku or word games can aid memory retention.

2. Unleash laughter. Give yourself a mental and physical boost with a good belly laugh. According to researchers at Vanderbilt University, laughing boosts energy expenditure and increases heart rate from 10 to 20 percent.

* Laughter helps reduce food cravings and strengthen the immune system, as well as relieve stress and regulate hormones.

* Laughter’s contagious effect connects you with the world around you, creating a “halo” effect that helps you remember happy times more vividly and feel more positive.

3. Step up your sleep. Experts agree that a good night’s sleep is crucial to give you energy to face the day ahead. Most adults need between six and eight hours of sleep to avoid fatigue, irritability, and the concentration and short-term memory loss associated with sleep deprivation.

* Maintain a consistent bedtime, even on weekends. Sticking to a schedule helps reinforce your body’s sleep-wake cycle and can help you fall asleep better at night.

* Do most of your sleeping at night. Napping during the day steals valuable hours from nighttime slumber.

4. Dance, dance, dance. ABC’s “Dancing with the Stars” has taken the nation by storm for a reason. Dancing is fun and a great way to burn calories. According to research presented during the recent American Heart Association’s Scientific Sessions conference, dancing the waltz three times a week for eight weeks is just as effective in improving cardiopulmonary function as exercising on a treadmill or bicycle for the same period.

* Add some fun to your exercise program, and have a good time with friends.

* Different styles of dance give the body a total aerobic workout, develop flexibility and coordination and tone muscles.

5. Add simplicity to your routine. You can do that by incorporating a series of small, simple changes, like taking the stairs instead of the elevator, to achieve a more balanced, healthy lifestyle.

* Walk wherever you can and wear a pedometer to measure your steps. Every 2,000 steps burns about 100 calories.

* Be aware of “mindless eating” — snacking simply out of habit or because the food is in front of you — and make conscious decisions about the foods you eat.

* Drink an Enviga. A recent study revealed that drinking three cans of Enviga, a delicious and refreshing sparkling green tea that gently invigorates your metabolism, over the course of a day can increase calorie burning by 60-100 calories. Enviga is a simple positive step you can take toward a healthy balanced lifestyle. For more information on Enviga, visit

Tags: aerobic workout

How would you rate your metabolism? Can you eat loads of chocolate, ice cream and junk food before bedtime and never gain a pound? Or, are you one of those less fortunate individuals who eat a single M&M in the evening and start packing on the fat? This can certainly be a discouraging situation. Folks with slow metabolisms have a hard time keeping the weight off. Some of this is genetics and some of it concerns your daily activities. Are you active each and every day? I know I am and have been since I was like three years old. My older brother is the opposite and he has been battling his weight since high school. This always saddened me. However, I simply can’t get him to exercise. Nor can I get him to consume metabolism boosting foods. However, these things would help significantly.

Are you in need of some metabolism boosting foods? Hey, don’t fret or get down on yourself; many individuals are the same way. I can never advocate enough how crucial diet and exercise are if you want to stay in shape and remain healthy. Along with metabolism boosting foods, a good fitness regime will work wonders on your physique. All you need to get started is a little motivation. I know exactly where you can find it. If you’re a girl, simply snatch this month’s issue of “Self” magazine off the shelf at the local grocery store. After taking one glance at the girl on the cover, you should be well on your way. This always works with my wife anyway. As for all you men out there, take a gander at the latest “Men’s Health” magazine. The dudes you will see in there may put your physique to shame, but they may also get you stoked and ready for a decent cardio and weight training routine. The truth is that exercise, metabolism boosting foods, and an overall proper diet are addictive. Just give it a shot for a couple weeks. Not only will you see a difference in your figure, but you will feel a ton better.

Need some great ideas for healthy metabolism boosting foods? No problem! When you have the World at your fingertips, it is a synch to find exercise routines, diet plans and metabolism boosting foods. The best part is that it’s free. Hey, we all want to get things for free, right? Well, this is your big chance. Get online and get started now. Your body will surely thank you.

Tags: metabolism boosting foods

(ARA) - It’s a simple fact. As the weather heats up, your thirst for fun, refreshing drinks increases. We all know it’s important to stay hydrated, especially when we’re outside working or enjoying ourselves under the hot sun. But with so many choices and so much news swirling around about what’s safe and what’s healthy, choosing the right beverages for you and your family’s lifestyle can seem complicated.

“There’s a lot of inaccurate information out there about beverages and the role they play in overall health and well being,” says registered dietician and nutrition-culinary expert Kim Galeaz. “It’s important for people to have the facts so they can make informed choices.”

Here are five common beverage myths that you may have heard. Quench your thirst for knowledge and you’ll find that you have even more healthy options for refreshment and enjoyment.

1. MYTH: Only water hydrates. Contrary to popular belief, water isn’t the only beverage that hydrates. In fact, most beverages, including soft drinks, tea, coffee, sports drinks and milk are at least 85 percent water. And that Diet Coke you enjoy in the afternoon? It’s more than 99 percent water!

Choose beverages that you enjoy. Several studies show that children and adults consume about 45 to 50 percent more liquid when it’s flavored versus plain water.

2. MYTH: Caffeine dehydrates. While caffeine can have a mild, short-term diuretic effect in individuals who don’t normally consume caffeine, studies have shown that this is not the case for people who regularly consume caffeine. In fact, a report on water needs released in 2004 by the Institute of Medicine found that all beverages, including those with caffeine, contribute to hydration needs.

Enjoy your morning coffee. Moderate caffeine consumption for adults — the amount contained in 2 to 3 cups of coffee or 5 to 6 cans of caffeinated soft drinks — has not been associated with adverse health effects or dehydration.

3. MYTH: Low-calorie and no-calorie sweeteners aren’t safe. According to taste researchers, sweetness is one of our first flavor preferences, yet some people believe the secret to losing weight is eliminating sweetness from their diets. That’s not necessary. Low-calorie and no-calorie sweeteners have been thoroughly tested and used throughout the world for many years, and are approved by the FDA.

Reduce your caloric intake without feeling deprived by drinking light, low-calorie and no-calorie versions of your favorite beverages.

4. MYTH: Carbonated soft drinks cause tooth decay. While all common sugars, including those in bread, cereal, juice and soft drinks, can contribute to the development of cavities if they stay in contact with the teeth, your teeth are exposed to a beverage for only a short amount of time. Also, the saliva that constantly bathes the teeth prevents erosion from acidic drinks like orange juice and soft drinks. Due to improved dental hygiene, tooth decay has declined significantly over the last 20 years, even as soft drink consumption has increased.

Bite back. Visit your dentist regularly and follow recommendations for daily dental hygiene. The widespread use of fluoride in drinking water, toothpaste and mouthwash has greatly improved dental health, making teeth more resistant to acid attack from plaque bacteria.

5. MYTH: All adults must drink 8 cups of water a day for good health. While there is no scientific evidence to support this long-held belief, many people still refer to this as the standard. The Institute of Medicine estimates that Americans get an average of 80 percent of their daily fluids from water and other beverages and about 20 percent is provided by foods. Larger people require more fluids. The IOM recommends 13 cups of fluids daily for adult males and 9 cups for adult females.

Get the facts. The specific amount of fluid you need each day depends on many factors, including your gender, age and weight, your environment, your health, and your activity level. One way to determine your needs is by using a hydration calculator like the one available at www.makeeverydropcount.com. Enter some simple information and you’ll receive all the information you need to quench your thirst this summer.

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Tags: stay hydrated, Caffeine dehydrates

You must prepare your body before taking part in physical training, sports competition, or vigorous physical activity. A warm-up may help prevent injuries and maximize performance.

The warm-up increases the body’s internal temperature and the heart rate so that more oxygen-rich blood can be pumped through the muscles. The chance of getting injured decreases when the heart, muscles, ligaments, and tendons are properly prepared for exertion and, vica versa the risk of injury increases unnecessarily when you do not go through a proper warm-up.

Even though I know I am not doing each pose perfectly, I know I am still gaining a tremendous amount of benefit in terms of strength and flexibility. I love that my body is learning every day (shall we say its actually getting smarter?) and is now starting to tell me when I am doing the positions wrong! As an added bonus, I feel calm, relaxed, and clear after the workout, which often continues into the next day.

Our Amazon store has a wide assortment of yoga equipment, including blocks, straps, mats, and specialized yoga exercise equipment.

A new analysis by University of Georgia researchers finds overwhelming evidence that regular exercise plays a significant role in increasing energy levels and reducing fatigue. “A lot of times when people are fatigued the last thing they want to do is exercise,” said professor Patrick O’Connor, co-director of the UGA exercise psychology laboratory. “But if you’re physically inactive and fatigued, being just a bit more active will help.”

“More than 90 percent of the studies showed the same thing: Sedentary people who completed a regular exercise program reported improved fatigue compared to groups that did not exercise” O’Connor said. “It’s a very consistent effect.”

Tags: regular exercise

A study done at McMaster Univesity, which is published in the August edition of Medicine & Science in Sports & Exercise, found that adding protein to a carbohydrate-electrolyte sports drink did not improve cycling time trial performance compared to the sports drink alone.

Tags: sports drink

This is False. Phil Tyne, director of the Baylor Tom Landry Health and Wellness Center says “Sweating is not necessarily an indicator of exertion–sweating is your body’s way of cooling itself.” It is possible to burn calories in meaningful amounts without breaking a sweat: try taking a walk, or doing some light weight training or working out in a swimming pool.

Tags: burn calories

This myth is False. A calorie, is a calorie. Although oatmeal is healthy, if you have 4 cups of oatmeal, the calories add up. “Healthy or otherwise, you still must be aware of portion sizes,” says Julie Bender, a dietitian with Baylor University Medical Center at Dallas. “You must limit your caloric intake in order to lose weight, however, understanding how to ‘balance’ calorie intake throughout your day can help you avoid feelings of deprivation, hunger and despair,” she added.

Tags: caloric intake, lose weight