This Is the Easiest, Most Effective Way to Burn 100 Calories, No Equipment Necessary
https://ift.tt/2GQ77Jg If you've been away from the game for a while or are trying to get fit for the first time, walking is an accessible, effective way to get moving and even lose weight. Some exercise is better than none, but if you want to see a difference on the scale, you'll need to create a calorie deficit - and that means figuring out exactly how many calories those steps burn. "For the average person, walking one mile would burn around seven calories per minute. So, if walking one mile took you 15 minutes, you would burn approximately 105 calories," Kate Pfeifer, an ACE-certified personal trainer and wellness coach for personal training platform Ladder in Orange County, CA, told POPSUGAR. "This is why I incorporate a daily step goal into my clients' routines," she continued, explaining that if a person were to hit their 10,000 step goal - the equivalent of walking five miles a day - they'd burn on average an extra 3,500 calories per week, which equates to one pound of fat. Related: Here's How to Get Your 10,000 Steps, Straight From Fitness Experts Who Do It Every Day Of course, exactly how many calories you burn depends on a number of factors, including your weight and pace, explained Meghan Kennihan, an NASM-certified personal trainer in Chicago. For example, while a brisk walk for a 180-pound person burns 100 calories, the same walk for a 120-pound person would only burn around 65 calories. To ensure you're creating a calorie deficit, "try adding weight like a weighted vest or wrist weights," Meghan suggested. "You can also increase your calorie burn by picking up your pace or pumping your arms, or doing bodyweight exercises on your walk." She suggested doing a set of squats, lunges, and push-ups every quarter mile. Also remember that eating a balanced diet is key - otherwise, you're simply replacing the calories burned. When you're ready, adding some more intense cardio can edge you even closer to your goals. Health via POPSUGAR Fitness https://ift.tt/2mWxwLI February 26, 2019 at 10:39AM
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Don't Be Fooled: Thermography No Substitute for Mammograms, FDA Says
https://ift.tt/2Ewigwz MONDAY, Feb. 25, 2019 (HealthDay News) -- Women should not be misled into thinking that thermography is an effective alternative to mammography for breast cancer screening, the U.S. Food and Drug Administration warned. Despite claims to the contrary, thermography should not be used in place of mammography for breast cancer screening, detection or diagnosis, the agency said Monday. "There is no valid scientific data to demonstrate that thermography devices, when used on their own or with another diagnostic test, are an effective screening tool for any medical condition including the early detection of breast cancer or other diseases and health conditions," according to an FDA news release. Thermography is a noninvasive test in which an infrared camera produces images that show patterns of heat and blood flow on or near the surface of the body. Thermography devices -- also called digital infrared imaging devices -- are approved by the FDA only for use with another screening or diagnostic test like mammography, not as a stand-alone diagnostic tool. "Mammography [taking X-ray pictures of the breasts] is the most effective breast cancer screening method and the only method proven to increase the chance of survival through earlier detection," the FDA said. But the agency said that health spas, homeopathic clinics, mobile health units and other health care facilities are using thermography on its own for breast cancer screening or diagnosis. The FDA said it has "received reports that these types of facilities provide false information that can mislead patients into believing that thermography is an alternative or better option than mammography." These inaccurate claims include statements that thermography can find breast cancer years before it would be detected through other methods, or that thermography improves detection of cancer in dense breasts, the agency noted. Such claims are false or have no scientific evidence to support them, the FDA stressed. If women fall for these falsehoods, the regulators fear they might not get mammograms to screen for breast cancer. "People who choose thermography instead of mammograms may miss the chance to detect cancer at its earliest and most treatable stages," according to the report. The agency said it's taking action to stop false advertising about thermography. Last week, it issued a warning letter to one company, Total Thermal Imaging, Inc., in La Mesa, Calif., for marketing and promoting thermography devices for uses that have not received marketing clearance or approval. The FDA has also told five other facilities to stop making inappropriate claims about thermography devices. Health via WebMD Health https://www.webmd.com/ February 26, 2019 at 10:25AM
Insomnia May Be in Your Genes
https://ift.tt/2EvhrDX MONDAY, Feb. 25, 2019 (HealthDay News) -- Can't sleep at night? Perhaps genetics is to blame. In a new study, dozens of gene regions linked to insomnia have been pinpointed, and researchers also report a link between insomnia and heart disease. American and British investigators analyzed data from more than 450,000 people in the United Kingdom -- 29 percent of whom reported frequent sleeplessness -- and identified 57 gene regions associated with insomnia. Those links were independent of known insomnia risk factors such as lifestyle, caffeine consumption, depression or stress. "Our findings confirm a role for genetics in insomnia symptoms and expand upon the four previously found [genetic regions] for this condition," said study lead author Jacqueline Lane. She's a researcher at the Center for Genomic Medicine at Massachusetts General Hospital in Boston. "All of these identified regions help us understand why some people get insomnia, which pathways and systems are affected, and point to possible new therapeutic targets," Lane added in a hospital news release. Researchers also found evidence that increased insomnia symptoms nearly doubled the risk of coronary artery disease. They were also linked to depression and a reduced sense of well-being. "Insomnia has a really significant impact on millions of people worldwide. We've long known there's a link between insomnia and chronic disease. Now our findings suggest that depression and heart disease are actually a result of persistent insomnia," said co-lead author Samuel Jones. He's a research fellow at the University of Exeter in England. Lane said these results open possibilities for future medications. "All of these identified regions are possible new therapeutic targets for insomnia, and 16 of these regions contain known drug targets," she said. This in turn could have an effect on heart disease, as "the new causal relationships indicate the potential usefulness of insomnia therapeutics as possible treatments for coronary artery disease and depression," Lane said. The study was published online Feb. 25 in Nature Genetics. Insomnia affects 10 percent to 20 percent of people worldwide, and studies have suggested that about a third of the risk of insomnia is inherited. Previous research has suggested that insomnia increases the risk of anxiety disorders, alcoholism, major depression and heart disease, but little has been known about the mechanisms involved in that increased risk. Health via WebMD Health https://www.webmd.com/ February 26, 2019 at 10:25AM
Evening Exercise Won't Wreck Your Sleep
https://ift.tt/2H8kEvh By Serena Gordon HealthDay Reporter MONDAY, Feb. 25, 2019 (HealthDay News) -- Sometimes, it's just not possible to fit in a workout in the morning or afternoon. But if you hit the gym in the evening, will you be up half the night? New research says no. The Australian study found that 30 minutes of high-intensity interval training didn't have any negative impact on sleep. In other good news, the researchers said the exercise session also seemed to quell feelings of hunger. The study tracked how well 11 middle-aged men slept after completing 30 minutes of high-intensity interval exercise on a bike. The researchers looked at how the men slept after morning (6 a.m. to 7 a.m.), afternoon (2 p.m. to 4 p.m.) and evening (7 p.m. to 9 p.m.) exercise sessions. The impact of exercise on hunger and appetite hormones was also measured. "There were very minor differences that indicated total sleep time was shortest for morning exercise, followed by evening exercise, and sleep duration was longest following afternoon exercise," said study author Penelope Larsen, from Charles Sturt University in Bathhurst, Australia. Evening exercise also didn't leave people counting sheep before they fell asleep. Larsen said there were only one- or two-minute differences between the groups for how fast they fell asleep. The researchers reported a reduction in levels of the hunger hormone ghrelin. However, the exercisers didn't notice any changes in their hunger levels. Larsen said they might have needed to exercise more consistently to notice a change. The study volunteers had sedentary lifestyles before the study began. During the study, they exercised at full intensity for a minute and then rested for four minutes. They repeated this cycle six times, for 30 minutes. The researchers also found that the study volunteers had more exercise power when they exercised in the afternoon or the evening, compared to morning. Two U.S. experts not involved with the study agreed about the importance of exercise. "People may be worried they'll be too amped up if they exercise later, but people who exercise regularly do get better sleep," said Dana Angelo White. She's a clinical assistant professor of athletic training and sports medicine at Quinnipiac University in Hamden, Conn. Continued"Making the time for exercise is what's really important," she said. "And something is always better than nothing." White noted that the study was very small -- just 11 people -- and all were men. Also, this study looked at high-intensity exercise and found that sleep was fine afterwards. So if you're planning a stroll after dinner, it's not likely to keep you up later, she said. Dr. Alice Doe, a sleep specialist from Ascension Borgess Hospital in Kalamazoo, Mich., believes what's most important is that you exercise at a time that works for you so that it can become a habit. "Getting regular exercise helps you sleep better. It increases the good neurotransmitters that increase sleep drive. You feel better when you exercise," she said. Doe said the findings might be similar in women, but it's hard to know without a study that includes women. Sleep experts typically recommend finishing any vigorous activity about three hours before you plan on getting in bed, Doe said. She also said a hot bath or shower around three hours before bedtime can help you drift into a deep, quality sleep. Findings from the study were published recently in the journal Experimental Physiology. Health via WebMD Health https://www.webmd.com/ February 26, 2019 at 10:25AM
Is At-Home Stool Test a Colonoscopy Alternative?
https://ift.tt/2GJSuqV An editorial published with the study points to some hard numbers: Only two-thirds of Americans aged 50 to 75 have been screened for colon cancer, mostly by colonoscopy. Of the one-third who remained unscreened, many are lower-income, uninsured or "underinsured." Greater awareness of cheaper, easier FIT screening -- among doctors and patients alike -- could help close that gap, said Dr. James Allison, the editorial author. For years, Allison said, the media and health systems have promoted colonoscopy screening as the "gold standard" -- while FIT is often regarded as "second-best." But the evidence does not support that. "There is no single best test for colon cancer screening," said Allison, who is with the University of California, San Francisco and the Kaiser Permanente Northern California Division of Research. And, he pointed out, guidelines on colon cancer screening do not advocate any one test over the others. Guidelines from the U.S. Preventive Services Task Force say that people at average risk of colon cancer should begin screening at age 50. The American Cancer Society suggests age 45. But both groups say screening can be done with stool tests, colonoscopy or sigmoidoscopy (another invasive test). Colonoscopies are much better than FIT at detecting polyps -- benign growths that occasionally become cancerous. But, Imperiale said, research suggests that large, "advanced" polyps transition to cancer at a rate of 3 to 6 percent per year. So if one FIT misses a large polyp, there's a good chance it will still be caught during subsequent tests. And while colonoscopies are generally safe, they do carry small risks of bleeding, infection or bowel tears. "We need to recognize that FIT is at least as good as colonoscopy," Allison said. There is another type of stool-based screening test available, called Cologuard. It looks for both hidden blood and certain DNA changes that can be found in colon cancers or polyps. But the test is expensive -- around $500 -- and there's no proof it's better than FIT screening, Allison said. People who choose stool testing will not necessarily avoid a colonoscopy. If blood is detected, you'll need a follow-up colonoscopy -- and it may turn out to be a false alarm. Keeping up the yearly schedule is also key, Imperiale said. Health via WebMD Health https://www.webmd.com/ February 26, 2019 at 08:11AM
Smokers May Fare Worse Vs. Deadliest Skin Cancer
https://ift.tt/2GM11tg MONDAY, Feb. 25, 2019 (HealthDay News) -- Melanoma patients who are recent and current smokers have lower survival rates than nonsmokers, suggesting that smoking may weaken immune response to the most deadly skin cancer, researchers say. In a study of more than 700 melanoma patients in the United Kingdom, smokers were 40 percent less likely to survive melanoma than people who hadn't smoked for at least 10 years before their diagnosis. In addition, in a subset of 156 melanoma patients who had the most genetic indicators for immune cells, smokers were about 4.5 times less likely to survive the disease than nonsmokers. The findings suggest smoking may affect how the body's immune system responds to melanoma, according to the authors of the study published recently in the journal Cancer Research. "The immune system is like an orchestra, with multiple pieces. This research suggests that smoking might disrupt how it works together in tune, allowing the musicians to continue playing but possibly in a more disorganized way," said lead author Julia Newton-Bishop. She is professor of dermatology at the University of Leeds in England. "The result is that smokers could still mount an immune response to try and destroy the melanoma, but it appears to have been less effective than in never-smokers, and smokers were less likely to survive their cancer," she explained in a news release from Cancer Research UK, which funded the study. Based on the study findings, people diagnosed with melanoma should be urged to quit smoking, she added. While the study found an association between smoking and melanoma patients' chances of survival, it could not confirm that smoking caused poorer survival. Previous research has shown that smoking can harm the immune system, but the chemicals responsible for this effect haven't been pinpointed. Julie Sharp, head of health and patient information at Cancer Research UK, suggested patients and physicians heed the findings. "Overall, these results show that smoking could limit the chances of melanoma patients' survival, so it's especially important that they are given all the support possible to give up smoking for good," Sharp said in the news release. Health via WebMD Health https://www.webmd.com/ February 26, 2019 at 08:11AM How to Incorporate NEAT Into Your Daily Life to Help You Lose Weight (Hint: It's Super Easy)2/26/2019
How to Incorporate NEAT Into Your Daily Life to Help You Lose Weight (Hint: It's Super Easy)
https://ift.tt/2SszRce You're probably familiar with the core principles of weight loss: eating healthy, exercising, getting enough sleep, and managing stress. And while these factors all play a role, there's one concept that's often overlooked when it comes to weight loss: nonexercise activity thermogenesis, or NEAT. NEAT refers to any activity that you do throughout the day outside of formal exercise and sleeping. "NEAT is a huge part of the weight-loss puzzle that many people overlook," Eric Bowling, an NASM-certified personal trainer at Ultimate Performance who helps clients lose weight, told POPSUGAR. "Your hour in the gym will only contribute so much to your daily energy expenditure; it's what you do in the other 23 hours of your day that has a much bigger impact on your overall energy expenditure." For people who work more labor-intensive and active jobs - construction workers, personal trainers, restaurant servers - their NEAT is usually sufficient throughout the day. But for the rest of us, who work sedentary jobs where we drive to work and sit at a desk for eight or more hours before driving home and watching TV on the couch, our NEAT is basically nonexistent. One of the easiest ways to increase NEAT is to get in more steps - aim for 10,000 a day for weight loss. You can track your steps with a Fitbit, Apple Watch, pedometer, or free app on your smartphone. Struggling to get your steps in? Try parking farther away from your destination or getting off a stop or two before your destination on public transportation. Looking for more ways to up your NEAT? Check out this list below, including ideas from Eric. Examples of NEAT:
Health via POPSUGAR Fitness https://ift.tt/2mWxwLI February 26, 2019 at 07:41AM Olympian Julie Ertz Shares How to Get Strong Legs and Abs Like a Professional Soccer Player2/26/2019
Olympian Julie Ertz Shares How to Get Strong Legs and Abs Like a Professional Soccer Player
https://ift.tt/2E7Q2Xi If you've ever played soccer or watched it from the comfort of your couch, you know just how strong the players are. The game requires some serious coordination, skill, leg and core strength, and endurance - and that's all before you add opponents and play for a minimum of 90 minutes. As the US women's national soccer team prepares for its 2019 FIFA World Cup appearance, the team is training hard and smart. To find out what goes into being an elite, professional soccer player, POPSUGAR spoke to Team USA midfielder Julie Ertz about her nutrition and training routine. What Julie's Nutrition Is Like"Some days I have double days, some days I have triple days, so really nutrition at all times has been key in my career," Julie told POPSUGAR. Julie said that while in season the size of her meals goes down because it's hard to train on a full stomach. Although she eats smaller meals, she makes sure to eat enough in order to fuel her body and have energy. Although she eats smaller meals, she said she always has snacks on hand. A banana and a handful of almonds are her go-tos. If you're wondering if she counts her calories, she doesn't. "I've never been super into the caloric intake," she said. "I know what is healthy and I know what is nutritious, but my body really knows when it's hungry. And I really try not to ignore that." Julie's Training RoutineWhen she isn't practicing on the field, Julie said she likes to focus on her lower-body and core strength and conditioning. To strengthen her legs, Julie said she loves squats. Over the past few years, she's been doing more unilateral exercises (exercises that focus on one leg or one arm) to strengthen her quads and core. "It's kind of like you're working multiple muscles at a time." She likes these movements because they help her focus on her stability, especially in the lower extremities. Core strength is essential to form, speed, and power (all things every athlete needs, regardless of the sport), and Julie said planks are "one of the best core exercises." She does standard planks but explained that she also likes to incorporate variations of the plank in her workouts. A few of her favorite variations are the plank with side step and the plank with knee drive. Julie said she switches between isometric holds (the specific muscle and joint being worked don't move; your body is still) and adding movements to the plank because it simulates interval training while keeping her core stable. In season, especially going into a World Cup year, Julie said her conditioning involves a lot of running. To prevent burning out with running, Julie said she likes doing intervals like sprints. "I think it kind of keeps your heart rate going up and down, and it kind of relates more for me to soccer," she said. If you want to train like an Olympic soccer player, try these leg and ab exercises ahead. This is not a workout; select one to three lower-body exercises that work different muscles (for example, a squat and deadlift) and a few ab exercises.
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In an Unprecedented Move, Every Member of the USWNT Is Getting Her Own Sports Illustrated Cover
Health via POPSUGAR Fitness https://ift.tt/2mWxwLI February 26, 2019 at 06:59AM
Serena Williams Called Out "Crazy" Gender Stereotypes in This Nike Ad, and I'm Cheering
https://ift.tt/2Sowq6p "Show them what crazy can do." This message has been repeating in my head since I watched Serena Williams's incredible Nike ad, featuring female athletes like Chloe Kim, Ibtihaj Muhammad, and Simone Biles. In a world where women face unrealistic standards and stereotypes at every turn, it can be discouraging to try to break the mold, especially when we're labeled "crazy" for doing so. But, as Serena reminds us, there are plenty of women accomplishing crazy (and incredible) feats every day - like winning 23 Grand Slams, having a baby, and jumping back onto the court. Hell. Yes. After I saw the ad and wiped away my tears, I took a quick peek at my social media to see which of my peers had caught on to the ad already. Turns out many viewers felt the same way. Ahead, see a few reactions to this powerful message, and next time someone calls you crazy - you know what to do. Health via POPSUGAR Fitness https://ift.tt/2mWxwLI February 25, 2019 at 09:59PM
Just 50 Minutes of Workout Music That'll Have You Out of the Saddle and Tapping It Back
https://ift.tt/2H5aFXl Spin class is all about that playlist - to the point that hopping on a bike solo, whether at home or the gym, can feel, well, kind of boring. For those of us (me!) who need a little extra push, this 50-minute playlist designed specifically for cycling can help those minutes tick by faster. It starts with a warmup before going into a variety of tempos so you can work on climbing hills and sailing through the flatlands, before bringing it back with a cooldown. Scroll through to check out the songs, and find the Spotify playlist at the end. Remember: you'll need to download the free Spotify software or app to listen. Health via POPSUGAR Fitness https://ift.tt/2mWxwLI February 25, 2019 at 09:41PM |
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