Shreveport-Bossier Personal Training

The Mayo Clinic website has an good article summarizing some important benefits of regular exercise. Here are some of the reasons they listed:

• Exercise improves your mood.
• Exercise combats chronic diseases.
• Exercise helps you maintain a healthy weight.
• Exercise strengthens your heart and lungs.
• Exercise promotes healthy sleep.

Just wanted to post a little reminder of some of the benefits of exercising.  Whether you work out with a personal trainer or you exercise on your own, in Shreveport or anywhere else, it’s just important that you are getting physical activity.

A new study gives us another reason to get into shape.  It is also a great example of how our mental health, phsyical health, and spiritual health are all interwoven.  Apparently having a large belly during your midlife years increases the chance that you will suffer from dementia when you are older.  The study was published in Neurology which is a very prestigious journal.  This news story is reprinted from the Columbia Tribune.

That Buddha belly makes your jeans tight.

That paunch gets in the way when you bend over for the change in the candy machine.

And now a new study warns that a large belly in midlife could raise our risk of dementia when we’re old.

The study, begun in the 1960s, concluded that people who were both obese and had a big belly were three times more likely to be diagnosed with dementia in their 70s and 80s than those of normal weight and belly size.

And, because the dementia risk nearly doubled in people who were considered a healthy weight but had large waists, researchers concluded that it matters where you carry your weight.

The research, published recently in Neurology, is said to be the first to link midlife belly bulge with dementia in older age. It didn’t look at why belly fat increases the dementia risk or whether losing the belly reduces the risk.

But it squares with other research suggesting that cardiovascular health problems - the same ones that can be created by excessive body fat around your middle - put you at risk for dementia and Alzheimer’s disease.

High blood pressure, high cholesterol and diabetes are all known risk factors for the most common form of Alzheimer’s that affects 90 percent of patients.

“We cannot prevent the disease, but it is encouraging to know that we can prevent some risk factors,” says Michelle Niedens, education director for the Heart of America Alzheimer’s Association in Prairie Village. “We might as well control those things that we can.”

The relationship between brain health and stomach fat is complicated. The study’s researchers can only hypothesize about it, suggesting that the fat might release toxins that have been associated with the buildup of brain plaque found in Alzheimer’s patients.

Belly fat has long been known to be a health hazard. The deep fat stored in big bellies - visceral fat - packs itself around internal organs, leading to inflammation and metabolic changes that can unleash a host of health problems.

“I think it should energize us to understand that choices we’re making now and priorities we’re making now directly relate to the quality of end life,” Niedens says. “We may not be able to control whatever faces us in the future, but we can control some pieces.”

Taking a cue from this new study - which lends credence to “what’s good for the heart is good for the brain” - is a start, Niedens says.

Her advice: Stay physically active and follow a brain-healthy diet.

BRAIN FOOD

The good news about the kind of diet that will help you lose that gut? It will also be healthy for your brain.

“A diet like that has a lot of color, vibrant colors, has a lot of whole grains and lean foods, and those will be good in helping your brain stay healthy,” says registered dietitian Mary Meck Higgins, a certified diabetes educator at Kansas State University.

To banish excessive body fat, load up on the fruits and vegetables, without any added sugar, she says. (more…)

Reprinted from the Tribune-Star: By Howard Greninger

TERRE HAUTE — An employee wellness program aimed at reducing health insurance costs to the city of Terre Haute appears to be working, reducing claims 4.5 percent so far this year, said Sara Clark, risk management coordinator.

“Our insurance provider is Anthem, which has seen across-the-board 14 percent increases in their accounts, so for us to see a decrease is a really big deal. The only difference between this year and last year is the wellness program, which began last July 1. We attribute the savings to taxpayers to our wellness program,” Clark said.

Terre Haute in June 2007 signed a one-year, $108,000 contract with Fitness Experts, 811 Ohio St., for free gym memberships plus 42 hours per week of personal training plus health and fitness consultation. The company also tracks results and helps create interest in fitness, Clark said.

The city’s 545 full-time employees are eligible for the program, plus part-time employees and spouses can use the program at a discount of $20 per month, Clark said.

During the past six weeks, employees could participate in a “Biggest Loser” challenge for weight loss by percentage of body weight lost. (more…)

ACSM (American College of Sports Medicine) has published a brochure with information on how to choose a personal trainer. Here are some interesting comments they make about the benefits of a personal trainer:

A qualified and properly trained personal trainer can help you safely start and maintain an effective exercise program. A personal trainer will understand your “fitness goals” and help you achieve them. A personal trainer can be a great source of motivation and encouragement, as well as a resource for the latest objective health and fitness information. He or she can also help you fit exercise into your busy schedule and teach you how to make the most out of your time in the gym.

But beware! The title “personal trainer” does not guarantee that a person is qualified to do the job. Currently, there is no national standard or minimum requirement for carrying this job title. Working with an under-qualified trainer could actually threaten your safety. This brochure will arm you with the knowledge of what to look for when seeking a personal trainer that is educated, qualified, and most-importantly, right for you!

Please realize that not all personal trainers are equal. I have posted my certifications and qualifications and I will be happy to answer any other questions you might have. If you are located in the Shreveport or Bossier area I will be happy to meet with you and further discuss your fitness and wellness goals.

Here is the rest of the brochure.

Reprinted with permission from ACE FitFacts

We take part in aerobic activity to improve our cardiovascular endurance and burn fat. We weight-train to maintain lean muscle tissue and build strength. Those are the two most important elements of a fitness program, right?

Actually, there are three important elements. Often neglected is flexibility training. That neglect is regrettable, because flexibility training:

Allows greater freedom of movement and improved posture
Increases physical and mental relaxation
Releases muscle tension and soreness
Reduces risk of injury

Some people are naturally more flexible. Flexibility is primarily due to one’s genetics, gender, age and level of physical activity. As we grow older, we tend to lose flexibility, usually as a result of inactivity rather than the aging process itself.

The less active we are, the less flexible we are likely to be. As with cardiovascular endurance and muscle strength, flexibility will improve with regular training.

Stretch for success
Before stretching, take a few minutes to warm up as stretching cold muscles can cause injury. Begin with a simple, low-intensity warm-up, such as easy walking while swinging the arms in a wide circle. Spend at least 5 to 10 minutes warming up prior to stretching.

When performing any stretch:
Start each stretch slowly, exhaling as you gently stretch the muscle.

Try to hold each stretch for at least 10 to 30 seconds.

Avoid these stretching mistakes:

Don’t bounce a stretch. Holding a stretch is more effective and there is less risk of injury.

Don’t stretch a muscle that is not warmed up.

Don’t strain or push a muscle too far. If a stretch hurts, ease up.

Don’t hold your breath.

Fitting stretching into a compressed schedule
Time constraints keep many people from stretching. Some complain they just don’t have time to stretch; others hurry out of their fitness classes before the cool-down exercises are completed.

Ideally, at least 30 minutes, three times per week, should be spent on flexibility training. But even a mere five minutes of stretching at the end of an exercise session is better than nothing. And all aerobic activity should be followed by at least a few minutes of stretching.

Here are some tips for fitting stretching into an overstuffed schedule:

If you don’t have time to sufficiently warm up before stretching, try doing a few stretches immediately after a shower or while soaking in a hot tub. The hot water elevates muscle temperature enough to make them more pliable and receptive to stretching.

Try a few simple stretches before getting out of bed in the morning. Wake yourself up with a few full-body stretches by pointing the toes and reaching the arms above your head. This can clear your mind and help jump-start your morning.

Take a stretching class such as yoga or tai chi. Scheduling a class will help you to stick with a regular stretching program.

From Medical News Today

Unconfident teenagers would feel less awkward if they took more exercise.

This link has been discovered in a study carried out by Gillian Burgess and colleagues from the Manchester Metropolitan University and Edinburgh University. They revealed their findings in a poster presentation at the British Psychological Society Annual Conference on Thursday 3 April 2008.

This five-year study revealed that teenager’s physical self worth decreased significantly between the ages of 11 to 16 for females but not for their male counterparts. The study found that this corresponded with a drop in activity levels at this age. It was found that there was a sharp decline in physical activity for girls aged 13-15 but not for their male classmates.

The reasons for these decreases may be due, to the increased self-consciousness experienced during adolescence as well as increased academic pressures felt due to the Standard Attainment Tests (SAT’s). This may affect females more because they perceive academic success as more important than excelling in sports. This may result in decreases in physical activity and physical self-worth.

Gillian Burgess said ” We need to develop strategies within and beyond the national curriculum that help encourage teenagers, particularly females to engage in more physical activity. As our findings suggest, this can have a positive impact on their physical self worth as they will be able to excel both academically and physically.”

British Psychological Society

20 Minutes of Exercise Boosts Mental Health

[Posted: Thu 10/04/2008 by Deborah Condon]

Taking part in just 20 minutes of any physical activity, including housework, each week can boost mental health, the results of a new study indicate.

According to researchers from University College London (UCL), while regular exercise is known to be good for mental health, it is unclear how much or what type of activity is best.

They looked at a representative sample of 20,000 men and women who had taken part in a Scottish health survey. The participants were queried about their state of mind and their physical activity levels.

Over 3,000 were deemed to be suffering from stress or anxiety.

The study found that any form of daily physical activity was associated with a lower risk of distress. The range of activities which proved beneficial included housework, gardening and walking.

However the strongest effect was seen for sports – it lowered the risk of distress by 33%.

The study also found that while just 20 minutes of physical activity a week improved a person’s mental state, the more activity a person undertook, the lower their chances of experiencing psychological distress.

Apart from the mental health benefits, the researchers pointed out that physical activity also reduces the risk of a range of serious diseases, such as heart disease and some cancers.

“It also improves several biological risk factors, such as glucose intolerance and inflammation, which have themselves been linked to depression and dementia”, they added.

Details of these findings are published in the British Journal of Sports Medicine.

As if you really needed another reason to exercise, the Mayo Clinic has given you a few more. Their study found that exercise will give you energy, slow down aging, boost your immune system, and much more. Check out the article below from Medical News Today:

The Secret’s Out: Exercise May Help You Look, Feel Younger
Main Category: Sports Medicine / Fitness

Exercise doesn’t stop the clock on aging — but it seems to slow it down. Evidence continues to mount that exercise provides many benefits to help people look and feel younger. The March issue of Mayo Clinic Women’s HealthSource offers a recap of the many benefits of regular exercise.

Provides energy: A lack of energy is largely a result of inactivity. Endurance exercises such as walking, swimming, jogging, biking and rowing improve stamina and energy. After just a few weeks in a walking program, most people find they have more energy for activities such as gardening or traveling.

Encourages well-being: There’s considerable evidence that regular physical activity can help reduce stress, manage mild-to-moderate depression and anxiety, improve sleep, boost mood and enhance the overall sense of well-being.

Takes off pounds and keeps them off: Exercise burns calories. Burning more calories than consumed can reduce body fat. And exercise raises metabolism during the activity and after. In the long term, both factors help maintain weight loss.

Promotes firm bodies: A regular strength training program can help maintain muscle mass and tone and counteract the effects of gravity and aging.

Boosts immune system: Researchers have found a link between regular physical activities and improved immune functions. During moderate exercise, immune cells circulate more quickly through the body and are better at destroying viruses and bacteria.

Prevents disease: Regular aerobic exercise reduces the risk of heart disease by reducing body fat, lowering blood pressure and raising “good” cholesterol levels. A regular strength-training program increases muscle mass, preserves bone and improves strength and balance. Those benefits, in turn, make it easier to perform daily activities and help prevent falls and osteoporosis.

Improves mental function: A number of studies have found that women who are physically active score better on mental function tests than do sedentary women.

Increases overall life expectancy: A number of studies have found that women who participate in regular physical activity live longer than their more sedentary peers. Physical activity doesn’t have to mean formal exercise. Engaging in purposeful physical activities, such as cleaning or walking a pet, has been shown to lengthen life.

Mayo Clinic
200 First St. SW
Rochester, MN 55902
United States
http://www.mayoclinic.com

Two separate scientific studies have shown that laugher, or even the anticipation of laugher causes the body to produce health-protecting and stress-reducing hormones:

By Seeking Out Positive Experiences That Make Us Laugh We Can Do A Lot On Our Own To Stay Well

In 2006 researchers investigating the interaction between the brain, behavior, and the immune system found that simply anticipating a mirthful laughter experience boosted health-protecting hormones. Now, two years later, the same researchers have found that the anticipation of a positive humorous laughter experience also reduces potentially detrimental stress hormones. According to Dr. Lee Berk, the study team’s lead researcher of Loma Linda University, Loma Linda, CA, “Our findings lead us to believe that by seeking out positive experiences that make us laugh we can do a lot with our physiology to stay well.”

In their earlier work the researchers found that the anticipation of “mirthful laughter” had surprising and significant effects. Two hormones - beta-endorphins (the family of chemicals that alleviates depression) and human growth hormone (HGH; which helps with immunity) - increased by 27 and 87 percent respectively when volunteers anticipated watching a humorous video. There was no such increase among the control group who did not anticipate watching the humor film.

Using a similar protocol, the current research found that the same anticipation of laughter also reduced the levels of three stress hormones. Cortisol (termed “the stress hormone”), epinephrine (also known as adrenaline) and dopac, a dopamine catabolite (brain chemical which helps produce epinephrine), were reduced 39, 70 and 38 percent, respectively (statistically significant compared to the control group). Chronically released high stress hormone levels can weaken the immune system.

The research is entitled Cortisol and Catecholamine Stress Hormone Decrease Is Associated with the Behavior of Perceptual Anticipation of Mirthful Laughter. It was conducted by Lee Berk with Stanley A. Tan, both of the Oak Crest Health Research Institute, Loma Linda, CA; and Dottie Berk, Loma Linda University Health Care, Loma Linda. Lee Berk is presenting the team’s findings at the 121st Annual Meeting of the American Physiological Society, part of the Experimental Biology 2008 scientific conference.

The Study

Having found that the anticipation of a laughter event increased certain “beneficial” chemicals/hormones, the researchers proposed that the anticipation of a laughter event might reduce stress hormones. To test their theory they studied 16 healthy fasting male volunteers for cortisol and catecholamine level changes. The participants were assigned to either the control group or the experiment group (those anticipating a humorous event).

Blood was drawn from both groups prior to the event (anticipation), four times during the event, and three times afterward (event and residual effect). Analysis showed that the blood levels in the anticipatory phase decreased for stress hormones cortisol, epinephrine and dopac in the experimental group. Trend analysis showed a progressive pattern of the decrease for the three hormones through the event.

As a result, the researchers suggest that anticipating a positive event can decrease stress hormones that can be detrimental when chronically released. These findings have implications for understanding the modalities that can benefit stress reduction in health and wellness programs.

The “Biology of Hope”

Norman Cousins was a journalist and an editor of the Saturday Review. He was also a pioneer in the idea that beliefs, thoughts and emotions have biological effects (”biotranslation”). His view about the body’s unrecognized ability to heal itself was captured in his 1979 book, “Anatomy of an Illness (As Perceived by the Patient).”

Forty years ago, few scientists would likely have agreed with Cousins. Today, researchers like Berk are beginning to pinpoint exactly what thoughts can drive which affects. Researchers like Berk are finding that, in addition to what resides in our bodies, what resides in our brains and mind is important, too.

—————————-
Article adapted by Medical News Today from original press release.
—————————-

As a personal trainer in Shreveport I assist people in effective weight training, aerobic exercise, and other forms of physical fitness not only in traditional gyms, but also at more convenient locations such as their home or at their place of work. That is why I find this study especially interesting. Although I already knew that personal training can be beneficial in locations other than a regular gym, it is nice to see scientific data that backs me up!

Personal Trainers Beneficial In Or Out Of The Gym - Study Finds In-Home Personal Training Also Effective

Personal fitness training doesn’t have to take place in a gym to have worthwhile health benefits or increase motivation, according to a study presented at the 54th American College of Sports Medicine (ACSM) Annual Meeting in New Orleans. (more…)