Showing posts with label New York Times. Show all posts
Showing posts with label New York Times. Show all posts
Thursday, December 27, 2012
Green Tea Extract: Does it Burn Fat?
Bodybuilders are the biggest target audience, but everyone can be intrigued by the claim: green tea extract helps the body burn fat.
But does it really?
Supporters claim the key compounds in green tea is Epigallocatechin gallate (EGCG), what the New York Times calls "a potent antioxidant thought of by some as a sort of kryptonite to body fat." Proponents of the extract claim reduces fat gain and enhances fat-burning.
However, simply drinking green tea won't provide EGCG in high-enough concentration, say extract manufacturers. Hence the need for the extract.
The Cochrane Database of Systematic Reviews published a study this month in the American College of Sports Medicine's Medicine and Science in Sports and Exercise.
In this study, 31 men were divided into three groups: one given the extract in a dose equivalent to eight cups of green tea a day, one given a placebo, and yet another given lower doses of the green tea extract plus placebos. The men were given similar diets and exercise regimens.
After a week, extensive blood tests revealed little difference between the groups. The conclusion: EGCG did not offer the benefits touted by its fans.
Don't rely on supplements for the the benefits of a healthy diet and exercise. There is no magic bullet or shortcut.
Tuesday, December 4, 2012
Tai Chi Tuesday: Benefits for Fibromyalgia Patients
Tai Chi Makes Life Less Painful for Fibromyalgia Patients
Shifus may have told us for years about the benefits of tai chi for people who experience the pain of fibromyalgia.
But what happens when the New England Journal of Medicine joins the party?
According to a report in The New York Times, fibromyalgia patients in a clinical trial at Tufts Medical Center in 2010 were found, after 12 weeks of tai chi, to rate better when measuring pain, physical functioning, sleeplessness and depression than other patients who were given stretching exercises and wellness education.
And the improvement continued three months later.
The New York Times defines fibromyalgia as
a syndrome in which a person has long-term, body-wide pain and tenderness in the joints, muscles, tendons, and other soft tissues. Fibromyalgia has also been linked to fatigue, sleep problems, headaches, depression and anxiety.
What makes tai chi such an optimal choice for pain relief, fatigue, depression and other fibromyalgia symptoms? As an exercise, tai chi emphasizes flexibility, focused breathing and mental clarity. It can be dialed down to low impact or dialed up for a higher impact.
If you suffer from fibromyalgia, talk to your doctor, and consider finding a shifu to help you manage your symptoms.
Wednesday, April 30, 2008
Exercise Really is a Cure-All!
Alright, it's a bit of an exaggeration. But not by much.
According to Marilyn Moffat, a professor of physical therapy at New York University, exercise goes a long way toward healing what ails you ("You Name It, Exercise Helps It," New York Times, 4/29/2008).
If you suffer from an ailment such as diabetes, arthritis, high blood pressure, dementia, depression, cancer or erectile disfunction, exercise can help.
Congestive heart failure? Multiple sclerosis? Diverticulitis? Yep, you, too.
It's not a panacea, and you do not leap off the operating table to land at the marathon starting line. Moffatt is much more restrained than I would be. Moderate exercise, as much as one feels comfortable doing, is the key.
A lot of times, would-be athletes are self-conscious about their body shapes — which might make them less inclined to go to the gym, the pool or wherever else exercise might include stretchy pants.
Others may not think themselves athletes, or have not felt strong enough to consider themselves capable of athletic activities. The thing is, they are. Everyone can be an athlete. Remember, you don't have to run a marathon to be a "runner."
There are lots of reasons to not exercise — such as when the physician recommends against it, or when you truly do not feel capable. After my shoulder surgery, Dr. Thal told me I could start running as soon as I felt like it. I took off two weeks, which I would have fought against had the good doctor said that very thing. And it was heck starting again, but I didn't give myself a choice. Not running, for me, was worse than re-starting.
Exercise is not easy, especially when athletes are starting a new regimen. However, even a beginning athlete knows the difference between sore muscles and their illness. They also know the difference between "not feeling like it" and being unwell.
Always consult with a physician before starting an exercise regimen — but start one. Do it for the endorphins, do it for the muscle tone, do it for the confidence it will give you. But do it. Your body will thank you.
According to Marilyn Moffat, a professor of physical therapy at New York University, exercise goes a long way toward healing what ails you ("You Name It, Exercise Helps It," New York Times, 4/29/2008).
If you suffer from an ailment such as diabetes, arthritis, high blood pressure, dementia, depression, cancer or erectile disfunction, exercise can help.
Congestive heart failure? Multiple sclerosis? Diverticulitis? Yep, you, too.
It's not a panacea, and you do not leap off the operating table to land at the marathon starting line. Moffatt is much more restrained than I would be. Moderate exercise, as much as one feels comfortable doing, is the key.
A lot of times, would-be athletes are self-conscious about their body shapes — which might make them less inclined to go to the gym, the pool or wherever else exercise might include stretchy pants.
Others may not think themselves athletes, or have not felt strong enough to consider themselves capable of athletic activities. The thing is, they are. Everyone can be an athlete. Remember, you don't have to run a marathon to be a "runner."
There are lots of reasons to not exercise — such as when the physician recommends against it, or when you truly do not feel capable. After my shoulder surgery, Dr. Thal told me I could start running as soon as I felt like it. I took off two weeks, which I would have fought against had the good doctor said that very thing. And it was heck starting again, but I didn't give myself a choice. Not running, for me, was worse than re-starting.
Exercise is not easy, especially when athletes are starting a new regimen. However, even a beginning athlete knows the difference between sore muscles and their illness. They also know the difference between "not feeling like it" and being unwell.
Always consult with a physician before starting an exercise regimen — but start one. Do it for the endorphins, do it for the muscle tone, do it for the confidence it will give you. But do it. Your body will thank you.
- Chris
Thursday, February 7, 2008
Slow Down Aging by Staying Active
If you want to live forever, take up running.
Okay, that's my personal take on it. However, ask Vonda Wright, an orthopedist at the University of Pittsburgh, and she will tell you the same thing. Almost.
According to Wright's recent study, those who continue with or even take up athletics in their later years slow down deterioration that appears to be the hallmark of aging: loss of balance and bone density, slowing movements, loss of flexibility and more .... or less.
Most importantly, it's not just the lifelong athletes who benefit from this. Indeed, those who take up sports later in life — middle age or later — show signs of benefit.
And don't say an old dog can't learn new tricks: many older athletes are training harder and performing better than their younger counterparts, according to "Staying a Step Ahead of Aging" (New York Times, 1/31/2008).
Now that doesn't mean you dash out and play daredevil soccer with your local cutthroat teen team, of course. Train smart, train safely — and start out with a full physical before taking up the hurdle or lance. That's just common sense for any age athlete.
Many athletes train to the pain. I'm of two minds. I've been running nearly non-stop since I was 13 (and boy, are my arms tired! er...). I've tried the whole pain thing. In fact, I'm trying it right now: I've begun running again after a month on a stairclimber (due to cold weather and illness). I work out hard on the machine, sweating buckets and making my muscles tremble.
And yet, there's nothing quite the same as propelling myself down the street with no handles to balance against when I am weary. (I didn't cheat by draping myself all over the machine, but I might have relied on balance aids from time to time.) Work to the pain? No, thank you. I'll work hard and push myself, but not to where my muscles are begging to crawl off my body and be folded with my pajamas. I'll do interval and weight training, I'll mix up my workouts, I'll change distances and terrain, but I don't want to hurt like this again.
And yet I am in awe of retirees who run faster (and train harder) than I do. A 74-year-old man ran a marathon in less than three hours. Yes, my retired elders have more time to train and work out than I do. Yes, they have muscle memory that makes me look like a young'n. They also have the good sense to work with a personal trainer and listen to their doctors. (Maybe with age comes wisdom.)
This youthful vigor may not last forever. In time, we all slow down to a certain extent. Reduced lung capacity and reduced blood flow to extremities will happen, no matter how strong the ticker is. In the end, our bodies age, and our performance will change.
We just don't have to go willingly into doterage. We can stay healthy and fit, active and flexible — and feel better — for longer. As our longevity continues to increase, I am glad to see this trend, and I hope to continue it as I join the ranks of the older athletes.
Okay, that's my personal take on it. However, ask Vonda Wright, an orthopedist at the University of Pittsburgh, and she will tell you the same thing. Almost.
According to Wright's recent study, those who continue with or even take up athletics in their later years slow down deterioration that appears to be the hallmark of aging: loss of balance and bone density, slowing movements, loss of flexibility and more .... or less.
Most importantly, it's not just the lifelong athletes who benefit from this. Indeed, those who take up sports later in life — middle age or later — show signs of benefit.
And don't say an old dog can't learn new tricks: many older athletes are training harder and performing better than their younger counterparts, according to "Staying a Step Ahead of Aging" (New York Times, 1/31/2008).
Now that doesn't mean you dash out and play daredevil soccer with your local cutthroat teen team, of course. Train smart, train safely — and start out with a full physical before taking up the hurdle or lance. That's just common sense for any age athlete.
Many athletes train to the pain. I'm of two minds. I've been running nearly non-stop since I was 13 (and boy, are my arms tired! er...). I've tried the whole pain thing. In fact, I'm trying it right now: I've begun running again after a month on a stairclimber (due to cold weather and illness). I work out hard on the machine, sweating buckets and making my muscles tremble.
And yet, there's nothing quite the same as propelling myself down the street with no handles to balance against when I am weary. (I didn't cheat by draping myself all over the machine, but I might have relied on balance aids from time to time.) Work to the pain? No, thank you. I'll work hard and push myself, but not to where my muscles are begging to crawl off my body and be folded with my pajamas. I'll do interval and weight training, I'll mix up my workouts, I'll change distances and terrain, but I don't want to hurt like this again.
And yet I am in awe of retirees who run faster (and train harder) than I do. A 74-year-old man ran a marathon in less than three hours. Yes, my retired elders have more time to train and work out than I do. Yes, they have muscle memory that makes me look like a young'n. They also have the good sense to work with a personal trainer and listen to their doctors. (Maybe with age comes wisdom.)
This youthful vigor may not last forever. In time, we all slow down to a certain extent. Reduced lung capacity and reduced blood flow to extremities will happen, no matter how strong the ticker is. In the end, our bodies age, and our performance will change.
We just don't have to go willingly into doterage. We can stay healthy and fit, active and flexible — and feel better — for longer. As our longevity continues to increase, I am glad to see this trend, and I hope to continue it as I join the ranks of the older athletes.
- Chris
Sunday, January 20, 2008
Never Too Cold to Exercise
On days like today, when the Green Bay Packers are playing the New York Giants in temperatures of -23ºF, one can wonder if there is ever a time when it's too cold to exercise.
The answer from experts: No.
(The answer from my friends Alicia and Karen: Chris, are you out of your mind????)
But back to the experts. John W. Castellani, an exercise physiologist at the Army Research Institute of Environmental Medicine, says heat causes more injury to athletes than the cold ("Too Cold to Exercise? Try Another Excuse," New York Times, January 17, 2008).
The key I have found, and experts agree, is dressing for success. Wear the right clothes: warm and dry makes a difference. Layer to prevent overheating with layers that can be adjusted as the athlete warms up, wear a hat, consider gloves and wear lip balm.
(Hint: cotton t-shirt under a cotton sweatshirt covered with a windbreaker won't help, no matter how many t-shirts you wear. Trust me on this one; some of us make mistakes so others don't have to. Sweat means wet clothes, and wet means cold. Remember that sweat is designed to cool down your body.)
Layers should include clothing that wicks away moisture. Check athletic stores and catalogs for suggestions.
Never underestimate the power of the hat. The body's heat quickly escapes from your head, the part of your body that always has plenty of blood supplying your brain. Even on cool (not cold) days, I wear a headband that keeps my ears warm.
I don't wear gloves, but my shirts all have really long sleeves. Wait, I take that back: I wore gloves in Central Park when the temperature didn't quite reach the 20s.
When you step outside, you should be cool — not toasty warm, or you'll overheat.
If you're worried that you'll freeze your lungs by breathing frigid air, don't. Your body warms up your breath before it reaches your lungs. Dry air, however, is a problem, no matter the temperature; athletes with respiratory problems should visit their physicians for guidance.
Freezing air can be dangerous for extremities, such as ears and fingers. Beware frostbite and protect yourself with gloves, hats and, if it's bad enough, balaclava. However, watch for overheating (as noted above).
Finally, experts say to keep moving. Hypothermia occurs when the body's core temperatures drops below 96ºF, and exercise generates heat. Water, or sweat, takes heat away from the body, so don't overdress and don't wear clothing that stays wet from sweat.
So, don't stay inside out of fear. Take to the road, the field, the diamond, the track — and be safe and smart.
See you outside!
The answer from experts: No.
(The answer from my friends Alicia and Karen: Chris, are you out of your mind????)
But back to the experts. John W. Castellani, an exercise physiologist at the Army Research Institute of Environmental Medicine, says heat causes more injury to athletes than the cold ("Too Cold to Exercise? Try Another Excuse," New York Times, January 17, 2008).
The key I have found, and experts agree, is dressing for success. Wear the right clothes: warm and dry makes a difference. Layer to prevent overheating with layers that can be adjusted as the athlete warms up, wear a hat, consider gloves and wear lip balm.
(Hint: cotton t-shirt under a cotton sweatshirt covered with a windbreaker won't help, no matter how many t-shirts you wear. Trust me on this one; some of us make mistakes so others don't have to. Sweat means wet clothes, and wet means cold. Remember that sweat is designed to cool down your body.)
Layers should include clothing that wicks away moisture. Check athletic stores and catalogs for suggestions.
Never underestimate the power of the hat. The body's heat quickly escapes from your head, the part of your body that always has plenty of blood supplying your brain. Even on cool (not cold) days, I wear a headband that keeps my ears warm.
I don't wear gloves, but my shirts all have really long sleeves. Wait, I take that back: I wore gloves in Central Park when the temperature didn't quite reach the 20s.
When you step outside, you should be cool — not toasty warm, or you'll overheat.
If you're worried that you'll freeze your lungs by breathing frigid air, don't. Your body warms up your breath before it reaches your lungs. Dry air, however, is a problem, no matter the temperature; athletes with respiratory problems should visit their physicians for guidance.
Freezing air can be dangerous for extremities, such as ears and fingers. Beware frostbite and protect yourself with gloves, hats and, if it's bad enough, balaclava. However, watch for overheating (as noted above).
Finally, experts say to keep moving. Hypothermia occurs when the body's core temperatures drops below 96ºF, and exercise generates heat. Water, or sweat, takes heat away from the body, so don't overdress and don't wear clothing that stays wet from sweat.
So, don't stay inside out of fear. Take to the road, the field, the diamond, the track — and be safe and smart.
See you outside!
- Chris
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