Wise advice: " your best exercise is the exercise you do consistently"; which is not always the exercise a sports coach favors (see article from Time Magazine).
Because you have specific needs when you live with multiple sclerosis, such as avoiding too much body heat, maybe fast-paced aerobic exercise is out. Elevated body temperature is one outcome of running or walking on a treadmill so you need to make other choices. What are your options?
The dumbbells are not for creating an aerobic effect, anyways. They will improve my muscle strength and posture.
Most m.s. sufferers swim or walk for cardiovascular exercise, if they are able. As for losing fat, my choice would be to take the long view and follow the diet advice of Dr. Dean Ornish:
"Dean Ornish, M.D., is the founder and president of the non-profit Preventive Medicine Research Institute in Sausalito, California... "
"For over 33 years, Dr. Ornish has directed clinical research demonstrating, for the first time, that comprehensive lifestyle changes may begin to reverse even severe coronary heart disease, without drugs or surgery. Recently, Medicare agreed to provide coverage for this program, the first time that Medicare has covered a program of comprehensive lifestyle changes." (from: http://www.pmri.org/dean_ornish.html)
Diet is very important when you have an energy robbing disease like m.s. because you will not have the energy to do enough exercise to wear off the extra pounds you may be carrying or might gain by not adjusting your calorie intake to your reduced activity levels. Dr. Ornish does not offer quick fixes but provides you with a long-term program that you can follow for lifelong health benefits.
"Recently, Medicare agreed to provide coverage for this program, the first time that Medicare has covered a program of comprehensive lifestyle changes. He directed the first randomized controlled trial demonstrating that comprehensive lifestyle changes may stop or reverse the progression of early-stage prostate cancer. His current research showed that comprehensive lifestyle changes affect gene expression, "turning on" disease-preventing genes and "turning off" genes that promote cancer and heart disease, as well as increasing telomerase, an enzyme that lengthens telomeres, the ends of our chromosomes which control aging (in collaboration with Dr. Elizabeth Blackburn, who was awarded the Nobel Prize in Medicine in 2009)."
He is the author of six best-selling books, including four New York Times' bestsellers: Dr. Dean Ornish's Program for Reversing Heart Disease; Eat More, Weigh Less; Love & Survival; and his most recent book, The Spectrum.
''The Ornish Spectrum is a proven program that helps you reverse and prevent chronic diseases through healthy, sustainable lifestyle changes."
His books have provided me with rules for healthy eating that is backed with years of research, a healthy diet to prevent or reverse heart disease and other lifestyle diseases like obesity, arthritis and type-2 diabetes.
So much for buying the inferior cardio-fitness device... Health is a long-term proposition so adjustments are possible for any program you begin. Getting started is the most important thing.
..................................................................
Sweat it out on the treadmill or start pumping iron? A new study suggests that jogging (or similar aerobic exercise) is more effective than lifting weights for shedding fat lodged deep within the abdomen.
Unlike subcutaneous fat — the stuff that hangs over belt buckles and swings from the backs of your arms — abdominal fat, also known as visceral fat, is packed within the body around the internal organs. Studies suggest that visceral fat is most damaging to your health — it has been associated with increased risk for heart disease, diabetes and certain kinds of cancer.
So the new study by researchers at Duke University Medical Center sought to determine the best way to lose it.
The researchers recruited 196 overweight and sedentary adults, aged 18 to 70, and randomly divided them into three groups: an aerobic-exercise group, who did the equivalent of jogging 12 miles per week at 80% heart rate; a resistance-training group, who performed three sets of 8 to 12 reps three times per week; and a combination group, who did both aerobics and strength training. All groups were closely monitored to make sure participants were putting in maximum effort.
At the end of the eight-month trial, the aerobics group had shed significant amounts of visceral fat and liver fat. They had also reduced their insulin resistance, liver enzymes and triglyceride levels — all risk factors for heart disease, stroke and Type 2 diabetes.
The strength-training group saw none of these benefits.
Combining aerobic exercise and resistance training yielded similar results to aerobic exercise alone.
Further, the researchers found that aerobic exercise burned 67% more calories than resistance training.
If visceral fat is your greatest problem, the findings suggest you’re better off taking up jogging, biking, swimming, walking, using the elliptical machine or something similar, rather than lifting weights.
(Still, resistance training is still a key part of physical fitness, increasing lean body mass and strength and improving metabolism.)
The good news is that you don’t have to exercise as intensely as the people did in the study.
“What really counts is how much exercise you do, how many miles you walk, and how many calories you burn. If you choose to work at a lower aerobic intensity, it will simply take longer to burn the same amount of unhealthy fat,” said Slentz in a statement.
The study was published in the American Journal of Physiology.
Meredith Melnick is a reporter at TIME. Find her on Twitter @MeredithCM. You can also continue the discussion on TIME’s Facebook page and on Twitter @TIME.
Read more: http://healthland.time.com/2011/08/31/to-lose-the-beer-gut-try-the-treadmill-not-the-dumbbells/#ixzz25ZI4VSMN
Because you have specific needs when you live with multiple sclerosis, such as avoiding too much body heat, maybe fast-paced aerobic exercise is out. Elevated body temperature is one outcome of running or walking on a treadmill so you need to make other choices. What are your options?
The dumbbells are not for creating an aerobic effect, anyways. They will improve my muscle strength and posture.
Most m.s. sufferers swim or walk for cardiovascular exercise, if they are able. As for losing fat, my choice would be to take the long view and follow the diet advice of Dr. Dean Ornish:
"Dean Ornish, M.D., is the founder and president of the non-profit Preventive Medicine Research Institute in Sausalito, California... "
"For over 33 years, Dr. Ornish has directed clinical research demonstrating, for the first time, that comprehensive lifestyle changes may begin to reverse even severe coronary heart disease, without drugs or surgery. Recently, Medicare agreed to provide coverage for this program, the first time that Medicare has covered a program of comprehensive lifestyle changes." (from: http://www.pmri.org/dean_ornish.html)
Diet is very important when you have an energy robbing disease like m.s. because you will not have the energy to do enough exercise to wear off the extra pounds you may be carrying or might gain by not adjusting your calorie intake to your reduced activity levels. Dr. Ornish does not offer quick fixes but provides you with a long-term program that you can follow for lifelong health benefits.
"Recently, Medicare agreed to provide coverage for this program, the first time that Medicare has covered a program of comprehensive lifestyle changes. He directed the first randomized controlled trial demonstrating that comprehensive lifestyle changes may stop or reverse the progression of early-stage prostate cancer. His current research showed that comprehensive lifestyle changes affect gene expression, "turning on" disease-preventing genes and "turning off" genes that promote cancer and heart disease, as well as increasing telomerase, an enzyme that lengthens telomeres, the ends of our chromosomes which control aging (in collaboration with Dr. Elizabeth Blackburn, who was awarded the Nobel Prize in Medicine in 2009)."
He is the author of six best-selling books, including four New York Times' bestsellers: Dr. Dean Ornish's Program for Reversing Heart Disease; Eat More, Weigh Less; Love & Survival; and his most recent book, The Spectrum.
''The Ornish Spectrum is a proven program that helps you reverse and prevent chronic diseases through healthy, sustainable lifestyle changes."
His books have provided me with rules for healthy eating that is backed with years of research, a healthy diet to prevent or reverse heart disease and other lifestyle diseases like obesity, arthritis and type-2 diabetes.
So much for buying the inferior cardio-fitness device... Health is a long-term proposition so adjustments are possible for any program you begin. Getting started is the most important thing.
..................................................................
To Lose unhealthy visceral fat, try the Treadmill, not Dumbbells
Sweat it out on the treadmill or start pumping iron? A new study suggests that jogging (or similar aerobic exercise) is more effective than lifting weights for shedding fat lodged deep within the abdomen.
Unlike subcutaneous fat — the stuff that hangs over belt buckles and swings from the backs of your arms — abdominal fat, also known as visceral fat, is packed within the body around the internal organs. Studies suggest that visceral fat is most damaging to your health — it has been associated with increased risk for heart disease, diabetes and certain kinds of cancer.
So the new study by researchers at Duke University Medical Center sought to determine the best way to lose it.
The researchers recruited 196 overweight and sedentary adults, aged 18 to 70, and randomly divided them into three groups: an aerobic-exercise group, who did the equivalent of jogging 12 miles per week at 80% heart rate; a resistance-training group, who performed three sets of 8 to 12 reps three times per week; and a combination group, who did both aerobics and strength training. All groups were closely monitored to make sure participants were putting in maximum effort.
At the end of the eight-month trial, the aerobics group had shed significant amounts of visceral fat and liver fat. They had also reduced their insulin resistance, liver enzymes and triglyceride levels — all risk factors for heart disease, stroke and Type 2 diabetes.
The strength-training group saw none of these benefits.
Combining aerobic exercise and resistance training yielded similar results to aerobic exercise alone.
Further, the researchers found that aerobic exercise burned 67% more calories than resistance training.
If visceral fat is your greatest problem, the findings suggest you’re better off taking up jogging, biking, swimming, walking, using the elliptical machine or something similar, rather than lifting weights.
(Still, resistance training is still a key part of physical fitness, increasing lean body mass and strength and improving metabolism.)
The good news is that you don’t have to exercise as intensely as the people did in the study.
“What really counts is how much exercise you do, how many miles you walk, and how many calories you burn. If you choose to work at a lower aerobic intensity, it will simply take longer to burn the same amount of unhealthy fat,” said Slentz in a statement.
The study was published in the American Journal of Physiology.
Meredith Melnick is a reporter at TIME. Find her on Twitter @MeredithCM. You can also continue the discussion on TIME’s Facebook page and on Twitter @TIME.
Read more: http://healthland.time.com/2011/08/31/to-lose-the-beer-gut-try-the-treadmill-not-the-dumbbells/#ixzz25ZI4VSMN
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