Regular Exercise Can Extend Men's Lives

A Little Regular Exercise Extends Men's Lives
Brisk 30-minute walk a few days a week cut death risk in half, study found.

(HealthDay News) -- Even a moderate amount of exercise can dramatically prolong a man's life, new research on middle-aged and elderly American veterans reveals.

The government-sponsored analysis -- the largest such study ever -- found that a regimen of brisk walking 30 minutes a day at least four to six days a week was enough to halve the risk of premature death from all causes.

"As you increase your ability to exercise -- increase your fitness -- you are decreasing in a step-wise fashion the risk of death," said study author Peter Kokkinos, director of the exercise testing and research lab in the cardiology department of the Veterans Affairs Medical Center in Washington, D.C.

That conclusion applies more or less equally to white and black men, regardless of their prior history of cardiovascular disease. According to Kokkinos, that may be because the veterans in the study all received the same level of care, regardless of income.

This evened the playing field, he said, giving him "great confidence" in the results, which will be published in the Feb. 5 issue of Circulation and were released online Jan. 22.

In the study, Kokkinos and his team reviewed information gathered by the VA from 15,660 black and white male patients treated either in Palo Alto, Calif., or in Washington, D.C.

The men ranged in age from 47 to 71 and had been referred to a VA medical facility for a clinically prescribed treadmill exercise test sometime between 1983 and 2006. All participants were asked to run until fatigued, at which point the researchers recorded the total amount of energy expended and oxygen consumed.

The numbers were then crunched into "metabolic equivalents," or METS. In turn, the researchers graded the fitness of each man according to his MET score, ranging from "low-fit" (below 5 METS) to "very-high fit" (above 10 METS).

By tracking fatalities through June 2007, Kokkinos and his colleagues found that for both black and white men it was their fitness level, rather than their age, blood pressure or body-mass index, that was most strongly linked to their future risk for death.

Every extra point in MET conferred a 14 percent reduction in the risk for death among black men, and a 12 percent reduction among whites. Among all participants, those categorized as "moderately fit" (5 to 7 METS) had about a 20 percent lower risk for death than "low-fit" men. "High-fit" men (7 to 10 METS) had a 50 percent lower risk, while the "very high fit" (10 METS or higher) cut their odds of an early death by 70 percent.

"The point is, it takes relatively little exercise to achieve the benefit we found," noted Kokkinos. "Approximately two to three hours per week of brisk walking per week. That's just 120 to 200 minutes per week. And this can be split up throughout the week, and throughout the day. So it's doable in the real world."

Alice H. Lichtenstein, director of the Cardiovascular Nutrition Lab at Tufts University's USDA Human Nutrition Research Center in Boston, agreed.

"What this finding demonstrates is that levels of physical activity that should be achievable by anyone can have a real benefit with respect to risk reduction," she said.

"What's really important to understand is that you don't need special clothes, special memberships, special equipment," added Lichtenstein, former chairwoman of the American Heart Association's nutrition committee. "It's something everyone can engage in. And although we don't know from this research that this applies to women as well, there's no reason to suspect that it wouldn't."

SOURCES: Peter Kokkinos, Ph.D., director, exercise testing and research lab, cardiology department, Veterans Affairs Medical Center, Washington D.C.; Alice H. Lichtenstein, D.Sc., director, Cardiovascular Nutrition Lab, Gershoff professor of nutrition, USDA Human Nutrition Research Center, Tufts University, Boston, and former vice chair, nutrition committee, American Heart Association; Jan. 22, 2008, Circulation, online.

This is a story from HealthDay, a service of ScoutNews, LLC.
Copyright © 2008 ScoutNews LLC. All rights reserved.

7 Ways To Get Motivated For Exercise & Fitness

7 Ways To Get Motivated For Your Workout
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

There will be days (everyday?) when you don't feel like doing your workout.

Sometimes you don't want to get out of bed.

Sometimes you don't want to leave your office because you feel like there are too many deadlines (but this is when you need a workout the most!).

Sometimes you don't want to end story time with the kids only to head down to the basement gym.

It even happens to me.

But I knew how I'd feel like a million bucks after the workout.

And in the end, I know I can't let myself become "soft" and start skipping workouts. I have to lead by example.

But if you are set on achieving a goal, then when it's workouttime, come heck or high water you've got to bear down and do the job.

So here are 7 ways to get motivated for your workout and to get you inspired to get through your workout.

1. Reward yourself. Finish your workout and treat yourself to a magazine, a TV show, some extra time with your family, some new songs for your IPOD, or even a little extra time for yourself.

2. Or set up a punishment for missing workouts. Skip the workout, put $20 into a jar to spend on home repairs. Make sure your spouse controls the jar.

3. Review your goals everyday and every night. Keeping your goals fresh in your mind will help you stay on track.

4. Realize that the hardest part of the workout is often getting your butt to the gym. Once you get 5 minutes into the workout, you will be over the hump. So tell yourself, "I'll just go in and do 1 set of the first 2 exercises, then I can go". Next thing you know, you'll have done the entire workout.

5. Visualize yourself doing a great workout and finishing strong. Get yourself mentally prepared and you will literally have better workouts each time.

6. Crank the tunes. Seriously, nothing motivates like music.

7. Get social support. If you have a workout partner, you'll feel like crap if you let them down. Or become accountable to everyone in the Turbulence Training workout forums...if you don't post your workouts, they'll track you down and demand to know why you've fallen off track! So online or offline, get everyone on your side!

Now get out there and kick the fat to the curb.

Craig Ballantyne, turbulencetraining.com

Top Brands Exercise Machines

Two Top - Reviewed Brands of Exercise Machines
By Lance Davidson

In the arena of workout equipment and exercise machines, there are a couple of names that stand out. In this piece, we will try to give you a little more insight into these brands.

One such brand is York home equipment. York's equipment includes treadmills, elliptical machines, exercise bikes, and rowing equipment. They now offer new "exercise while you play" equipment as well. The kilowatt system doesn't have any weights, plates or cables attached. You use your own body like a joystick of a video game and you can exercise as well as play!

For people who enjoy boxing and similar sports, York offers punching and swivel bags, shoes, gloves, etc. They also cover Martial Arts with their target and kick bags. For weight training, they carry the light York home gym equipment that is perfect for home workouts. Exercise machines and equipment such as dumbbells, braces, lat bars, incline and decline benches will definitely work different parts of your body like legs, arms and torso, giving you a full body workout.

Another equipment giant is Spirit. Spirit has been committed to making machines for over 20 years. This brand is manufactured in Jonesboro, Arkansas by Spirit Manufacturing, Inc. The pieces retail around $1,000-$2,000. The treadmills feature heavy-duty chassis and motors for optimum wear. The machines have powder-coated steel frames and stable inclines as well as balanced fly-wheels for a vibration-free running and walking platform.

They also carry the best warranties in the industry, upwards of 30 years. With models such as the X-T475, X-T375, and XT-175, you are sure to find an exercise machine to suit your needs. Spirit treadmills seem to be competing well with other brands. When it comes to quality reports and warranties, the latest exercise machines are receiving rave reviews and high praise!

Find the perfect exercise machine to get you in shape FAST at http://www.treadmillguy.info including platform treadmills.

Fast Weight Loss Exercise Programs

For many people, losing weight is their first priority. From my own experience, I notice that those people who succeed in weight loss are those who have strong determination and discipline to stick with healthy diets and regular exercise.

Effective fat-burning exercise program doesn't need to be complicated. You will achieve your goal as long as you follow a healthy lifestyle and exercise regularly. In this post, I am going to share with you the exercise program by outlining an interval workout

Warm up is very important to prepare your muscles for an exercise activity. So make sure you do at least 5 to 10 minutes of warm up by stretching or jogging slowly.

If you're serious in losing weight, you should focus on interval training because it's a very effective form of exercise. The interval training routine is very simple, you perform a short burst but intense exercise followed by a recovery period. This routine is repeated over a period of time (20 minutes, 40 minutes or more), depending on your stamina.

Below is a sample of 20 minutes interval workout. Depending on your fitness level or stamina, you may want to increase or cut the period of time, but normally 20 minutes is good for most people. Make sure you do the full amount of time of warm up and cool down.


You will be able to lose weight and burn lot of fat FAST if you follow the interval training routine regularly and stick to healthy diets.

For more info on interval training, go to turbulence training.

Inspiratory Muscle Trainer Can Help Older People To Exercise More

As we age, our respiratoty functions also decline...

This is one of the main reasons that's hampering the older adults to exercise. If older people are deterred from exercicing, their physical health can also decline quickly.

But, there is a technology called "inspiratory muscle trainer" that can help older people to exercise more easily. It's a small device that applies resistance as the user inhales through a valve. Study has shown that this device helps older people to gain breathing-muscle strength so that they can increase their physical activity.

Read the full story below....

Exercise During Pregnancy Helps You Keep Healthy

If you pregnant, it is natural that you will have several questions in your mind about pregnancy symptoms, exercise, diet and what to do and what not to do while pregnant. Moreover, the first thing that comes to your mind is whether it is safe to exercise during pregnancy, as you want to stay fit and in shape but without compromising on the health of your unborn baby.

Myth Broken

It is a myth that exercises can be harmful to the unborn as well as the mother. In fact, physical movements are beneficial for both the mother and the child, as it not only reduces physical discomfort, but also reduces stress and labor length. Here is a list of general frequently asked questions with answers about exercise during pregnancy:

Is It Safe To Do Workouts?

Working out while being pregnant is not only safe but also healthy, provided you do not have any complications during the pregnancy period. However, it is recommended to consult your doctor or mid-wives and take their approval.

Why Is Exercise Necessary?

As per a research, working out or mild exercise during pregnancy helps in reducing backaches and swelling of ankles, and constipation, which are some of the most common problems faced by pregnant women. In addition, it also gives energy and makes you feel fresh.

Does Exercise Help During Pregnancy?

The answer is 'Yes'. Exercising promotes muscles, strength, and endurance, thereby, helping the mother to carry the weight gained during this period.

I Do A Rigorous Workout. Is It Safe?

According to a study in the American Journal of Obstetrics and Gynecology, healthy, well-conditioned women who exercised before pregnancy may continue to do so throughout pregnancy, without compromising their baby's health or development.

For How Long Should I Exercise?

The workout should be approximately 45 minutes long and should include warm-ups, the actual workout and cool downs.

What Precautions Do I Need To Take While Exercising, As I Had Never Worked Out Before?

Talk to doctor or midwife, and as far as you have the permission to proceed from them, you can engage yourself in mild exercise, like walking or swimming.

Immediately After The Birth Of My Child, What Exercises Can I Do To Regain My Shape?

Make sure you are physically ready before you start with the process of regaining you shape. Once you think you are fit to start with the exercise, begin with stretching and firming exercises and then gradually adding to the second set of exercises.

Just remember that you need to follow normal exercise safety aspects like, drinking lots of water, stopping immediately if you feel any pain etc. Most importantly, remember to speak to your doctor before starting any exercise regime.

Under the supervision of a doctor, exercise during pregnancy can be highly beneficial. The unwanted pregnancy symptoms can be greatly overcome if pregnant women opt to exercise. For more information please visit http://www.pregnancy-period.com.

Three Great Bodyweight Exercises For Fat Burning

Here are 3 great bodyweight exercises you can do anytime, anywhere to help you burn fat fast and stay energized. You don't need to buy any fancy equipment.

1. Single-Leg Exercise:
The single-leg squat to the floor exercise is one of the most effective bodyweight workout. You can also do single-leg squats with a band, or with a Stability Ball between your back and the wall.

2. Decline Push-ups
These are harder than normal pushups because your feet are elevated. In this position, you can use a close-grip to fatigue your triceps, a "piked-hip position" to build your shoulders, or even the Spiderman leg motion to work on your abs.

3. Bodyweight Inverted Rows
Most people choose these over chinups and pullups because bodyweight rows let your chest rest, while your back is strengthened. It's the perfect compliment to a pushup.

Do 8-12 repetitions per exercise. Don't rest between exercises. Go through the circuit up to 3 times, resting 1 minute after each circuit.

Go to Turbulence Training for more workout tips that can get you in shape fast.