If you think going out of town is an excuse to not work out, think again! With some planning, there are plenty of ways to pencil in exercise and eating right. DailyBurn trainer Keaira LaShae shares five tips on staying fit no matter where life takes you.
Wednesday, 20 August 2014
Wednesday, 13 August 2014
Which Is Better for Weight Loss: Diet or Exercise?
It's no secret: To drop pounds, you should eat less and move more. But what you may not realize is that at different points in your take-it-off efforts, the key is to emphasize diet or exercise. "It's easy to get overwhelmed by all the changes we're supposed to make on the road to weight loss," says Donald Hensrud, MD, medical director of the Healthy Living Program at the Mayo Clinic in Rochester, Minn. There are so many fitness apps and diet-friendly foods, he continues, "that often people take on too much and then give up altogether." Consider this your guide to a smart, sane and more sustainable slimdown.
If you need to: Kick-start weight loss
Focus on: Diet
Good for your body: "To lose weight initially, emphasize reducing calorie intake rather than increasing physical activity," says Louis Aronne, MD, obesity expert at New York--Presbyterian Hospital/Weill Cornell Medical Center. A study from the University of Missouri--Columbia found that participants who attended Weight Watchers meetings for 12 weeks lost an average of 5 percent of their body weight (about 9 pounds); those who just joined a gym shed only about 3 pounds.
Why not go on an exercise bender to launch weight loss?, you might wonder. Well, for safe reduction, experts recommend taking off about 1 pound a week. That requires a deficit of 500 calories a day—simply eliminating soda, juice and coffee drinks can do the trick. But you'd have to walk for almost two hours to burn off that many calories.
You'll want a structured eating plan to make sure you consume fewer calories than you burn, whether that's by cutting down on carbs or shrinking portion sizes. "Whatever healthy diet you will adhere to best is the one for you," says Holly Wyatt, MD, medical director of the Anschultz Health and Wellness Center at the University of Colorado. Meanwhile, move more; take lunchtime walks, or do extra laps around the grocery store.
Good for your motivation: Rebooting both your diet and exercise at the same time can lead to failure. "I've seen weight losers who change too many habits at once and get thrown off track," says Susan B. Roberts, PhD, senior scientist at Tufts University's Jean Mayer USDA Human Nutrition Research Center. "It's a bandwidth issue—if you make multiple changes, you can't do them all correctly. And it's often easier to adjust diet than exercise."
If you need to: Reach your goal weight
Focus on: Diet + some exercise
Good for your body: Once you've taken off the first several pounds, combine your dieting with regular exercise, Roberts recommends: "In my experience, it's easier to work out once you've lost some excess pounds, rather than starting when you feel heavy and lack energy." A meta-analysis of studies in the journal Health Technology Assessment found that the combination of diet and moderate exercise for people on long-term programs yields the best results.
Cardio burns calories, but resistance training helps you lose fat, not muscle, explains Felicia Stoler, RD, a nutritionist and exercise physiologist in Red Bank, N.J. People who do only aerobic exercise typically have less muscle mass, and thus a lower resting metabolism, than those who pair it with strength training.
Good for your motivation: It takes an average of two months for a new behavior—like downing vegetables before a main course—to turn into a habit, research shows. So once you're past that initial hump, making better food choices becomes second nature, and it won't be overwhelming to bump up your exercise. "This is a good point to focus on getting more physical activity during the week if you're used to doing so just on weekends," Dr. Aronne says. Schedule in an evening walk on at least two weekdays, or follow a DVD before work a couple of days a week.
If you need to: Maintain weight loss
Focus on: Exercise
Good for your body: People who regularly work out are nearly twice as likely to keep pounds from piling back on as those who don't, says research in the American Journal of Preventive Medicine. "When you exercise, you activate hormones that tend to favor using more fat as fuel," says Pamela Peeke, MD, author of Body for Life for Women and assistant clinical professor of medicine at the University of Maryland School of Medicine. And, of course, continue to eat well: Regular exercise gives you a little leeway, Dr. Wyatt notes, "but it won't cover 3,000-calorie meals."
Good for your motivation: Nobody can remain in diet mode forever—which is why you want to embrace exercise as part of your lifestyle. As Dr. Wyatt says, "Emphasizing the positives, like how much better you feel, helps cancel out a sense of deprivation." Even if you were to stop exercising now, she continues, you'd likely miss it: "Being physically active isn't something you tend to just turn on and off. It becomes a part of who you are and how you feel"—so it's easier to stay lean for life.
If you need to: Kick-start weight loss
Focus on: Diet
Good for your body: "To lose weight initially, emphasize reducing calorie intake rather than increasing physical activity," says Louis Aronne, MD, obesity expert at New York--Presbyterian Hospital/Weill Cornell Medical Center. A study from the University of Missouri--Columbia found that participants who attended Weight Watchers meetings for 12 weeks lost an average of 5 percent of their body weight (about 9 pounds); those who just joined a gym shed only about 3 pounds.
Why not go on an exercise bender to launch weight loss?, you might wonder. Well, for safe reduction, experts recommend taking off about 1 pound a week. That requires a deficit of 500 calories a day—simply eliminating soda, juice and coffee drinks can do the trick. But you'd have to walk for almost two hours to burn off that many calories.
You'll want a structured eating plan to make sure you consume fewer calories than you burn, whether that's by cutting down on carbs or shrinking portion sizes. "Whatever healthy diet you will adhere to best is the one for you," says Holly Wyatt, MD, medical director of the Anschultz Health and Wellness Center at the University of Colorado. Meanwhile, move more; take lunchtime walks, or do extra laps around the grocery store.
Good for your motivation: Rebooting both your diet and exercise at the same time can lead to failure. "I've seen weight losers who change too many habits at once and get thrown off track," says Susan B. Roberts, PhD, senior scientist at Tufts University's Jean Mayer USDA Human Nutrition Research Center. "It's a bandwidth issue—if you make multiple changes, you can't do them all correctly. And it's often easier to adjust diet than exercise."
If you need to: Reach your goal weight
Focus on: Diet + some exercise
Good for your body: Once you've taken off the first several pounds, combine your dieting with regular exercise, Roberts recommends: "In my experience, it's easier to work out once you've lost some excess pounds, rather than starting when you feel heavy and lack energy." A meta-analysis of studies in the journal Health Technology Assessment found that the combination of diet and moderate exercise for people on long-term programs yields the best results.
Cardio burns calories, but resistance training helps you lose fat, not muscle, explains Felicia Stoler, RD, a nutritionist and exercise physiologist in Red Bank, N.J. People who do only aerobic exercise typically have less muscle mass, and thus a lower resting metabolism, than those who pair it with strength training.
Good for your motivation: It takes an average of two months for a new behavior—like downing vegetables before a main course—to turn into a habit, research shows. So once you're past that initial hump, making better food choices becomes second nature, and it won't be overwhelming to bump up your exercise. "This is a good point to focus on getting more physical activity during the week if you're used to doing so just on weekends," Dr. Aronne says. Schedule in an evening walk on at least two weekdays, or follow a DVD before work a couple of days a week.
If you need to: Maintain weight loss
Focus on: Exercise
Good for your body: People who regularly work out are nearly twice as likely to keep pounds from piling back on as those who don't, says research in the American Journal of Preventive Medicine. "When you exercise, you activate hormones that tend to favor using more fat as fuel," says Pamela Peeke, MD, author of Body for Life for Women and assistant clinical professor of medicine at the University of Maryland School of Medicine. And, of course, continue to eat well: Regular exercise gives you a little leeway, Dr. Wyatt notes, "but it won't cover 3,000-calorie meals."
Good for your motivation: Nobody can remain in diet mode forever—which is why you want to embrace exercise as part of your lifestyle. As Dr. Wyatt says, "Emphasizing the positives, like how much better you feel, helps cancel out a sense of deprivation." Even if you were to stop exercising now, she continues, you'd likely miss it: "Being physically active isn't something you tend to just turn on and off. It becomes a part of who you are and how you feel"—so it's easier to stay lean for life.
Weight Loss Before-And-After: Small Steps, Huge Results
In 2000, after two years of marriage, my then husband and I moved from Florida to Virginia. It was the first time I was separated from my family, and I felt really lonely—so lonely that I turned to food for comfort. I started each morning with a 44-ounce Dr. Pepper and went to fast-food restaurants like KFC and Taco Bell daily. My bad habits continued, and three years later, after giving birth to my son, I weighed 256 pounds. Still, it wasn't until I saw a photo of myself in February 2007 that it hit me: If I wanted to watch my son grow up, I needed to get my act together right away.
Finding my fit
The first thing I did was ask my mom to give me her treadmill. I set it up in my kitchen and walked for 30 minutes a day. Before I knew it, I was jogging the entire time.
I also made sure to stay active throughout the day, even just by doing leg lifts while I watched TV. Within three months, I lost 40 pounds. My fingers even got slimmer! What's more, I could finally mow our lawn without having to stop to catch my breath.
A doable diet
Next, I tackled my eating. I cut out sugar and unhealthy fats and added more lean protein and complex carbs. Veggies (broccoli, carrots and zucchini) became my snacks of choice. After two months of clean eating, I had dropped another 18 pounds. I remember going to the grocery store and hopping on the scale—I didn't have one at home—and seeing the number: 198. I knew then that I was succeeding! By February 2008, I was at my 150-pound goal. I realized, though, that I also wanted to tone up. So I joined a gym, and for the next nine months I worked on strength training, whittling down my weight to 138 pounds.
Before getting in shape, I didn't really set goals. This journey not only taught me to set them but showed that I could reach them, too.
Secrets of a 118-Pound Loser
For Cindy, healthy living means staying on top of the little things.
Great gadget: Food scale
My Biggest Loser scale reminds me of the people on the show and helps me track portions.
Go-to tune: Titanium
This David Guetta song has a fast, steady beat, which I love, and super motivating lyrics: "You shoot me down but I won't fall / I am titanium." It totally gets me through a workout.
Sweet indulgence: Vanilla ice cream
I don't deprive myself, so when I get a craving, I go to McDonald's and buy a vanilla ice cream cone. It costs $1 and is only 170 calories.
Smart swap: Greek yogurt
I use it in place of sour cream and mayo and as a substitute for fats when I bake. I also pair it with fruit, cinnamon and stevia.
Finding my fit
The first thing I did was ask my mom to give me her treadmill. I set it up in my kitchen and walked for 30 minutes a day. Before I knew it, I was jogging the entire time.
I also made sure to stay active throughout the day, even just by doing leg lifts while I watched TV. Within three months, I lost 40 pounds. My fingers even got slimmer! What's more, I could finally mow our lawn without having to stop to catch my breath.
A doable diet
Next, I tackled my eating. I cut out sugar and unhealthy fats and added more lean protein and complex carbs. Veggies (broccoli, carrots and zucchini) became my snacks of choice. After two months of clean eating, I had dropped another 18 pounds. I remember going to the grocery store and hopping on the scale—I didn't have one at home—and seeing the number: 198. I knew then that I was succeeding! By February 2008, I was at my 150-pound goal. I realized, though, that I also wanted to tone up. So I joined a gym, and for the next nine months I worked on strength training, whittling down my weight to 138 pounds.
Before getting in shape, I didn't really set goals. This journey not only taught me to set them but showed that I could reach them, too.
Secrets of a 118-Pound Loser
For Cindy, healthy living means staying on top of the little things.
Great gadget: Food scale
My Biggest Loser scale reminds me of the people on the show and helps me track portions.
Go-to tune: Titanium
This David Guetta song has a fast, steady beat, which I love, and super motivating lyrics: "You shoot me down but I won't fall / I am titanium." It totally gets me through a workout.
Sweet indulgence: Vanilla ice cream
I don't deprive myself, so when I get a craving, I go to McDonald's and buy a vanilla ice cream cone. It costs $1 and is only 170 calories.
Smart swap: Greek yogurt
I use it in place of sour cream and mayo and as a substitute for fats when I bake. I also pair it with fruit, cinnamon and stevia.
Monday, 11 August 2014
US Schools Fall Short of Physical Education Standards
A recent study indicates students in the United States are not
meeting physical activity guidelines, and there are unexpected
differences between poor and wealthy schools.
More students in poor schools got a minimum level of physical activity during the week, even though students in wealthier schools were more likely to have a qualified physical education (PE) teacher.
The study, titled “Socioeconomic Disparities in Elementary School Practices and Children’s Physical Activity During School,” was conducted in San Diego and Seattle. In the schools surveyed, a principal or PE teacher answered 15 questions related to physical activity. This was the primary way of collecting data.
Schools in low Socioeconomic Status (SES) areas were more likely to have a trained PE teacher when compared to wealthier schools, but neither group met the state requirement of 100 minutes per week of physical activity. Low SES areas were defined by the percentage of students provided with free school meals.
Wealthier schools were more likely to have a PE teacher with smaller classes, consisting of less than 30 students; however, these schools were less likely to meet the state requirements for physical activity.
The study found that low SES schools were more likely to include a minimum of 20 minutes of physical activity, but they lacked the vigorous physical activity found in wealthier schools.
Pate also believes that low SES schools may also deal with funds being diverted from physical education toward academic subjects.
“Children receive many important benefits from physical activity, benefits that aren’t limited to health,” said study author Jordan Carlson, Ph.D., of the University of California, San Diego, in a press release.
Study results indicate that regular physical activity strengthens the body and helps improve concentration, behavior, and achievement, in addition to reducing the chances of developing chronic disease during adulthood.
Carlson believes that schools should prioritize physical activity in their curriculums as a way to support academic achievement.
“The idea is gaining momentum that expecting kids to sit and focus on schoolwork for six hours a day without regular activity breaks, is ridiculous,” said Pate in a press release. “None of us work like that.”
More students in poor schools got a minimum level of physical activity during the week, even though students in wealthier schools were more likely to have a qualified physical education (PE) teacher.
The study, titled “Socioeconomic Disparities in Elementary School Practices and Children’s Physical Activity During School,” was conducted in San Diego and Seattle. In the schools surveyed, a principal or PE teacher answered 15 questions related to physical activity. This was the primary way of collecting data.
Schools in low Socioeconomic Status (SES) areas were more likely to have a trained PE teacher when compared to wealthier schools, but neither group met the state requirement of 100 minutes per week of physical activity. Low SES areas were defined by the percentage of students provided with free school meals.
Wealthier schools were more likely to have a PE teacher with smaller classes, consisting of less than 30 students; however, these schools were less likely to meet the state requirements for physical activity.
Safer Recreation
According to Russell Pate, Ph.D., director of the Children’s Physical Activity Research Group at the University of South Carolina, children that live in low SES areas often lack recreational facilities near their homes and have less access to safe streets, parks, and playgrounds. However, they may have a safer recreational environment at school.The study found that low SES schools were more likely to include a minimum of 20 minutes of physical activity, but they lacked the vigorous physical activity found in wealthier schools.
Pate also believes that low SES schools may also deal with funds being diverted from physical education toward academic subjects.
“Children receive many important benefits from physical activity, benefits that aren’t limited to health,” said study author Jordan Carlson, Ph.D., of the University of California, San Diego, in a press release.
Study results indicate that regular physical activity strengthens the body and helps improve concentration, behavior, and achievement, in addition to reducing the chances of developing chronic disease during adulthood.
Carlson believes that schools should prioritize physical activity in their curriculums as a way to support academic achievement.
“The idea is gaining momentum that expecting kids to sit and focus on schoolwork for six hours a day without regular activity breaks, is ridiculous,” said Pate in a press release. “None of us work like that.”
Dieting not enough to stop heart disease
Perth researchers have found that people who
exercise can markedly reduce their chances of dying from heart disease,
even if they have high blood pressure or a pot belly.
Experts said yesterday it added weight to the argument that dieting alone was not enough to ward off heart problems, and even slim people were at risk if they spent too much time on the couch, while overweight people had a lot to gain from exercising.
Curtin University and Sir Charles Gairdner Hospital researchers found that even allowing for other factors, people who exercised at the high end, including activities that made them breathe hard or pant, had a 65 per cent less chance of dying from cardiovascular disease than those with low levels of physical activity.
Those who exercised moderately reduced their risk 15 per cent compared with more sedentary people.
Professor Satvinder Dhaliwal from Curtin's school of public health and SCGH endocrinologist Professor Tim Welborn previously linked obesity to a person's risk of heart disease, regardless of other factors.
But in their latest study published in the medical journal PLOS One, they singled out physical activity, finding it had an independent effect - and the greater the range and intensity of the exercise, the more the benefit.
"This shows that irrespective of whatever other things like blood pressure account for, physical activity has its own significant effect," Professor Dhaliwal said.
Heart Foundation director of cardiovascular health Trevor Shilton said the study showed physical activity had "striking" heart benefits.
"And it's important to note it looked only at recreational physical activity, not walking and cycling for transport or incidental activity," he said.
Mr Shilton said the findings supported the foundation's call for a stronger public health focus, including compulsory physical education for all school children.
More movement and less sitting reduces heart failure risk in men
A new cohort study finds heart failure risk is 52%
greater in men who sat for at least five hours a day and got little
exercise compared to men who were very physically active and sat for two
hours or less a day.
Although the benefits of physical activity for risk of coronary heart disease are well established, less is known about its effects on heart failure (HF). The risk of prolonged sedentary behavior on HF is unknown.
Researchers from Kaiser Permanente examined the link between heart failure risk and sedentary time. Dr. Deborah Rohm Young, PhD, lead researcher and a senior scientist at Kaiser Permanente in Pasadena, California and colleagues followed a racially diverse group of 82,695 men, aged 45 years and older from the California Men’s Health Study without prevalent HF (heart failure) who were followed for up to ten years. Physical activity, sedentary time, and behavioral covariates were obtained from questionnaires, and clinical covariates were determined from electronic medical records. Incident HF was identified through International Classification of Diseases, Ninth Revision codes recorded in electronic records.
During a mean follow-up of 7.8 years (646 989 person-years), 3473 men were diagnosed with HF
After controlling for sedentary time, sociodemographics, hypertension, diabetes mellitus, unfavorable lipid levels, body mass index, smoking, and diet, the results showed;
- Men with low levels of physical activity were 52 percent more likely to develop heart failure than men with high physical activity levels, even after adjusting for differences in sedentary time.
- Outside of work, men who spent five or more hours a day sitting were 34 percent more likely to develop heart failure than men who spent no more than two hours a day sitting, regardless of how much they exercised.
- Heart failure risk more than doubled in men who sat for at least five hours a day and got little exercise compared to men who were very physically active and sat for two hours or less a day.
In their conclusion the team writes “both physical activity and sedentary time may be appropriate intervention targets for preventing HF.”
The limitations included these results may not apply to women since there were no women in this study and results were self-reported, which could mean physical activity was over reported; results were based only on time outside of work and can't be applied to overall sedentary activity; and participants were members of comprehensive health plans, so results may not apply to men lacking health insurance.
This study is the first to examine the link between heart failure risk and sedentary time said Dr. Young.
“Be more active and sit less. That's the message here," she adds.
The study supports the American Heart Association recommendation that people get at least 150 minutes a week of moderate-intensity aerobic activity to reduce their risk for heart failure and other cardiovascular diseases, she concluded.
This study is published in the American Heart Association journal Circulation: Heart Failure.
The American Heart Association recommends;
- At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150 OR
- At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75; or a combination of the two AND
- Moderate to high intensity muscle-strengthening activity at least 2 or more days per week for additional health benefits.
What Happens To Your Body After Just One Workout
To reap the full range of life-extending, heart-protecting, sleep-promoting, obesity-thwarting benefits of exercise, you're going to have to get some regular activity. In fact, about two and a half hours a week of it.
Those hours should be moderate-intensity aerobic activity (think: brisk walking), according to the Physical Activity Guidelines for Americans. (More vigorous exercisers can cut back on time as they up the intensity, but everyone should also aim for a couple of strength-training sessions a week, according to the Guidelines.)
But exercise also happens to be one of those cases where something is most certainly better than nothing. While we can only encourage you to stick with it, you should be proud of yourself even just for a single sweat sessions, thanks in part to these pretty powerful perks of just one workout.
Your DNA can change.
In a 2012 study, Swedish researchers found that among healthy but inactive adults, mere minutes of exercise altered genetic material in muscle cells. Of course, we inherit our DNA from our parents, but lifestyle factors like exercise can play a part in expressing or "turning on" certain genes. In the instance of exercise, it appears to affect gene expression for strength and metabolism.
You'll be in better spirits.
As you kick off your workout, your brain will start to release a number of different feel-good neurotransmitters, including endorphins, which are the most commonly cited explanation for the so-called "runner's high" and serotonin, which is well known for its role in mood and depression.
You may be protected from diabetes.
Like with the subtle changes to DNA, small changes to how fat is metabolized in muscle also occur after just one sweat session. In a 2007 study, University of Michigan researchers found that a single cardio workout increased storage of fat in muscle, which actually improved insulin sensitivity. Low insulin sensitivity, often called insulin resistance, can lead to diabetes.
You'll become more focused.
The surge of blood to the brain when you start huffing and puffing kicks brain cells into high gear, leaving you feeling more alert during your workout and more focused immediately after. In a 2012 review of the research on the mental effects of exercise, researchers noted improvement in focus and concentration from bouts of activity as short as just 10 minutes, the Boston Globe reported.
Stress will fade.
The Anxiety and Depression Association of America estimates that about 14 percent of people turn to exercise to mitigate stress. And even though pounding the pavement is, by definition, a stress response (cortisol increases, heart rate quickens), it really can ease some of the negativity -- even when exercise itself stresses you out. It's likely a combination of factors, including the influx of extra blood to the brain and the rush of mood-boosting endorphins out of it.
Exercise improves prostate cancer outcome
Scientists may have discovered why men who exercise tend to have a
better prognosis if they are diagnosed with cancer of the prostate.
Every year in Ireland, over 2,000 men are newly diagnosed with prostate cancer, while 500 die as a result of the disease. Previous studies have found that exercise appears to improve the outcome of those affected, however the exact reason for this has been unclear.
US scientists decided to investigate this further. They looked at 572 men with prostate cancer whose physical activity levels were known prior to their diagnosis.
The study found that men who regularly walked at a fast pace before their diagnosis were much more likely to have regularly shaped blood vessels in their prostate tumours compared with men who walked slowly.
According to the scientists, previous research ‘has shown that men with prostate tumours containing more regularly shaped blood vessels have a more favourable prognosis compared with men with prostate tumours containing mostly irregularly shaped blood vessels'.
"In this study, we found that men who reported walking at a brisk pace had more regularly shaped blood vessels in their prostate tumours compared with men who reported walking at a less brisk pace," they explained.
They said that this suggests some kind of mechanism ‘by which exercise may improve outcomes in men with prostate cancer'.
"Although data from randomised, controlled trials are needed before we can conclude that exercise causes a change in vessel regularity or clinical outcomes in men with prostate cancer, our study supports the growing evidence of the benefits of exercise, such as brisk walking, for men with prostate cancer," the scientists from the University of California in San Francisco said.
They added that it is reasonable to suggest that these same benefits could apply to other types of cancer and this is an area that should be further studied.
Details of these findings were presented at the AACR Prostate Cancer Foundation Conference on Advances in Prostate Cancer Research in San Diego.
Every year in Ireland, over 2,000 men are newly diagnosed with prostate cancer, while 500 die as a result of the disease. Previous studies have found that exercise appears to improve the outcome of those affected, however the exact reason for this has been unclear.
US scientists decided to investigate this further. They looked at 572 men with prostate cancer whose physical activity levels were known prior to their diagnosis.
The study found that men who regularly walked at a fast pace before their diagnosis were much more likely to have regularly shaped blood vessels in their prostate tumours compared with men who walked slowly.
According to the scientists, previous research ‘has shown that men with prostate tumours containing more regularly shaped blood vessels have a more favourable prognosis compared with men with prostate tumours containing mostly irregularly shaped blood vessels'.
"In this study, we found that men who reported walking at a brisk pace had more regularly shaped blood vessels in their prostate tumours compared with men who reported walking at a less brisk pace," they explained.
They said that this suggests some kind of mechanism ‘by which exercise may improve outcomes in men with prostate cancer'.
"Although data from randomised, controlled trials are needed before we can conclude that exercise causes a change in vessel regularity or clinical outcomes in men with prostate cancer, our study supports the growing evidence of the benefits of exercise, such as brisk walking, for men with prostate cancer," the scientists from the University of California in San Francisco said.
They added that it is reasonable to suggest that these same benefits could apply to other types of cancer and this is an area that should be further studied.
Details of these findings were presented at the AACR Prostate Cancer Foundation Conference on Advances in Prostate Cancer Research in San Diego.
Increased Exercise Doesn't Seem To Boost Calorie Intake After All
Despite the fact that a tough workout might make you want to eat enough for a family of four, your exercise routine probably isn't making you consume extra calories, according to a new research review.
"It is commonly believed that individuals increase energy intake in response to physical activity or exercise training," the review's authors write. "However, overall we found no consistent, compelling evidence that any level of increased physical activity or exercise has any impact on energy intake.”
As Runner's World points out, this is especially good news for fitness fans who have weight loss on the brain. Despite an increase in physical activity, most people aren't undoing their hard work by overcompensating with food after their sweat sessions has ended.
The researchers also found that exercisers did not increase calorie intake in relation to a specific type, intensity or duration of exercise or in relation to a host of "participant characteristics including age, gender, weight or physical activity level," they wrote.
While exercise can lead to weight loss -- and particularly fat loss when compared to weight loss from calorie restriction alone, the authors note -- it likely won't produce dramatic results without an accompanying dietary change.
While a regular fitness routine is certainly part of an overall healthy lifestyle, a low-calorie diet has been shown to be an easier way to drop pounds, and dieters more consistently stick to an eating plan than an exercise one, the New York Times reported.
UGA researchers explore benefits of exercise among Hispanics
A heavy weight has been lifted from University of Georgia researchers.
Jennifer Gay, assistant professor of health promotion and behavior at the UGA College of Public Health, and her team of researchers have conducted a study suggesting that exercise reduces the risk of disease among a specific demographic — a population of Mexican-American adults located in the southern Texas city Brownsville.
Gay and her team focused on how exercise affects the amount of allostatic load on a person. Allostatic load refers to a measure of wear on the body that results from stress.
Several factors, including high blood pressure risk and metabolic risk, contribute to the allostatic load and can show indication of increased risk for a number of chronic diseases such as cardiovascular disease and diabetes.
“For diabetes most people think about blood sugar as a risk, for cardiovascular disease most people think about cholesterol or blood pressure,” said Gay, a former assistant professor at the Brownsville Regional Campus at the University of Texas School of Public Health. “Allostatic load looks at all of these risks to give you an overall risk score.”
The researchers randomly selected 330 people to participate in the study from the Cameron County Hispanic cohort, a randomly selected, community-recruited cohort of more than 2,000 Mexican-Americans aged 18 and older living in Brownsville.
The study found that participants who were physically active for 150 minutes or more each week, an amount suggested by the 2008 Physical Activity Guidelines for Americans, had lower allostatic load than the participants who were not active.
The team also found that inflammation was the marker that could be most affected by physical activity.
“The findings in general were not surprising, but it was very interesting to see that inflammation was more important than blood pressure risk or blood sugar for this particular sample,” Gay said.
She said increasing physical activity among that population could reduce levels of inflammation and thus reduce rates of chronic diseases such as heart disease and diabetes.
According to a statement from the University of Texas at Brownsville, the population of Brownsville is approximately 80 percent overweight, and 50 percent are obese.
Gay said this obesity rate could be due to a number of factors such as limited access to fruits, vegetables and other produce. Fast food chains outnumber the grocery stores in the area, making it more inconvenient for Brownsville residents to make healthy nutritional choices.
Weather could also play a factor in limiting the amount of physical activity among the population, Gay said. The hot and humid temperatures make it uncomfortable to be outside for many physical activities.
Though the biggest reason for the enormous obesity rate is due to the fact that a large portion of Brownsville’s population is below the poverty line.
“There are low levels of income and low levels of education in that region of the country,” Gay said. “They really don’t have the freedom to purchase the foods they might want to purchase.”
The Hispanic paradox is another reason Gay and her team were interested in studying a community like Brownsville. Even though the population has lower income rates and higher rates of obesity, they don’t get heart disease as much as non-Hispanic whites with similar risk factors.
Lack of exercise is a problem outside of Brownsville — according to the Center for Disease Control, fewer than two in 10 Americans get the recommended 150 minutes of exercise each week.
More than a quarter of American adults do not exercise at all, according to the same report.
People ages 65 and older were least likely to engage in exercise, while people ages 18 to 24 were most likely to exercise. The younger generation accounts for 31 percent of the exercisers in the study.
Some students make a point to consistently exercise.
Brittany Lewis, a freshman student from Kennesaw, tries to keep exercise a regular part of her schedule at UGA by exercising around three or four times a week.
“I try to go everyday,” said the health promotion and behavior major. “But most times I don’t because I’m too busy or something.”
Another freshman at UGA, Kiara Rouda, exercises four times a week without even leaving her room.
“I don’t go to Ramsey or anything like that,” said the biology major from Covington. “It’s easier to just do it in my room.”
Jennifer Gay, assistant professor of health promotion and behavior at the UGA College of Public Health, and her team of researchers have conducted a study suggesting that exercise reduces the risk of disease among a specific demographic — a population of Mexican-American adults located in the southern Texas city Brownsville.
Gay and her team focused on how exercise affects the amount of allostatic load on a person. Allostatic load refers to a measure of wear on the body that results from stress.
Several factors, including high blood pressure risk and metabolic risk, contribute to the allostatic load and can show indication of increased risk for a number of chronic diseases such as cardiovascular disease and diabetes.
“For diabetes most people think about blood sugar as a risk, for cardiovascular disease most people think about cholesterol or blood pressure,” said Gay, a former assistant professor at the Brownsville Regional Campus at the University of Texas School of Public Health. “Allostatic load looks at all of these risks to give you an overall risk score.”
The researchers randomly selected 330 people to participate in the study from the Cameron County Hispanic cohort, a randomly selected, community-recruited cohort of more than 2,000 Mexican-Americans aged 18 and older living in Brownsville.
The study found that participants who were physically active for 150 minutes or more each week, an amount suggested by the 2008 Physical Activity Guidelines for Americans, had lower allostatic load than the participants who were not active.
The team also found that inflammation was the marker that could be most affected by physical activity.
“The findings in general were not surprising, but it was very interesting to see that inflammation was more important than blood pressure risk or blood sugar for this particular sample,” Gay said.
She said increasing physical activity among that population could reduce levels of inflammation and thus reduce rates of chronic diseases such as heart disease and diabetes.
According to a statement from the University of Texas at Brownsville, the population of Brownsville is approximately 80 percent overweight, and 50 percent are obese.
Gay said this obesity rate could be due to a number of factors such as limited access to fruits, vegetables and other produce. Fast food chains outnumber the grocery stores in the area, making it more inconvenient for Brownsville residents to make healthy nutritional choices.
Weather could also play a factor in limiting the amount of physical activity among the population, Gay said. The hot and humid temperatures make it uncomfortable to be outside for many physical activities.
Though the biggest reason for the enormous obesity rate is due to the fact that a large portion of Brownsville’s population is below the poverty line.
“There are low levels of income and low levels of education in that region of the country,” Gay said. “They really don’t have the freedom to purchase the foods they might want to purchase.”
The Hispanic paradox is another reason Gay and her team were interested in studying a community like Brownsville. Even though the population has lower income rates and higher rates of obesity, they don’t get heart disease as much as non-Hispanic whites with similar risk factors.
Lack of exercise is a problem outside of Brownsville — according to the Center for Disease Control, fewer than two in 10 Americans get the recommended 150 minutes of exercise each week.
More than a quarter of American adults do not exercise at all, according to the same report.
People ages 65 and older were least likely to engage in exercise, while people ages 18 to 24 were most likely to exercise. The younger generation accounts for 31 percent of the exercisers in the study.
Some students make a point to consistently exercise.
Brittany Lewis, a freshman student from Kennesaw, tries to keep exercise a regular part of her schedule at UGA by exercising around three or four times a week.
“I try to go everyday,” said the health promotion and behavior major. “But most times I don’t because I’m too busy or something.”
Another freshman at UGA, Kiara Rouda, exercises four times a week without even leaving her room.
“I don’t go to Ramsey or anything like that,” said the biology major from Covington. “It’s easier to just do it in my room.”