Sports « Weekly Gravy

Are you hungry after you exercise? That might not be a problem if you’re at a healthy weight, but if you’re trying to shed extra pounds, the calories you take in could replace the ones you just worked so hard to burn off. For decades, researchers have tried to find out whether the intensity and/or duration of exercise could play a role in limiting hunger immediately and in the hours afterwards. Some, but not all, studies found that very high-intensity interval training (or HIIT) can cut your appetite. HIIT typically involves alternating 30 or 60 seconds of all-out effort with one to two minutes of rest, a pattern that you repeat for the 20 to 30 minutes of a workout. Other research found that longer workouts, up to 90 minutes, are effective at dampening hunger. Another plus: A study review found that if you want to burn fat, the longer your exercise session, the more you’ll burn. Problem is, many people aren’t able to work such long workouts into most days. Adding another wrinkle is that men and women seem to have different responses to exercise, making it impossible to suggest any one-routine-fits-all generalization. The answer? Try out different exercise timing and duration options to see which one has the best hunger-cutting effect on you. You might even find that exercise on an empty stomach… read on >

Aerobic exercise significantly improves stroke survivors’ endurance and walking ability, researchers report. They analyzed 19 studies that included nearly 500 stroke survivors, aged 54 to 71, who completed aerobic exercise programs similar in structure to cardiac rehabilitation. The patients did two or three aerobics workouts a week for about three months. Walking was the most common type of activity, followed by stationary cycling and mixed aerobic exercise. The patients’ endurance and walking speed was tested before and after they completed the programs. Overall, the patients had significant improvements. After completing the therapy, they walked an average of nearly half the length of a football field farther during a six-minute walking test. Those with mild movement impairments had the best results. “These benefits were realized regardless of how long it had been since their stroke,” said study lead author Elizabeth Regan, a Ph.D. candidate in exercise science at the University of South Carolina. Mixed aerobic exercise provided the greatest improvement, followed by walking, cycling and recumbent stepping — a machine that allows stepping while in a seated position. The study was published Aug. 14 in the Journal of the American Heart Association. “Our analysis included stroke survivors across a wide range, from less than six months to greater than a year since their stroke, and the benefits were seen whether they started an aerobic exercise program… read on >

With running, proper form is essential for everything from desired speed to injury prevention. But for many people, muscle memory has locked in less-than-perfect form. A very simple technique, popularized in the 19th century by chemist-turned-runner W.G. George and re-introduced a few years ago by reporter and author Christopher McDougall, offers a re-set. Known as the 100-Up, it involves two stages. First you need to master the Minor — 30 knee raises, much like marching in place, done with perfect form. Stand with shoulders over hips over ankles, feet about eight inches apart. Then bring your left knee forward and up to hip level as you press your left elbow back behind you. Return to start and repeat up to 30 times. Then repeat with the right knee. Be sure to land lightly on the ball of your foot, not the heel. It’s a rhythmic movement: Don’t lock joints or hunch forward for momentum. Seems simple enough, but you may only be able to do 10 before your posture slips or you can’t raise your knee high enough. George described it as balancing on one leg while working the other. A current variation is to alternate legs and build up to 100 raises in total, 50 per side. Once you can correctly do the 30 with each leg, repeat the exercise at a faster speed… read on >

If you’ve made a financial commitment to athletic shoes, no doubt you want your money’s worth. But it’s important to replace them when you see specific signs of wear. Doing so will help prevent injury and allow you to work out at peak performance. According to the American Academy of Podiatric Sports Medicine, there are four main shoe components that can break down or wear out. When any of the following signs of wear occur, it’s time to replace the shoes: The tough outer sole on the bottom of the shoe has worn through to the midsole or is worn down more on one side than the other. The midsole, the layer between the outer sole and the upper, has worn out and no longer provides cushioning and stability. You might see creasing or unevenness when you look at this area at eye level on a flat surface. The heel counter — a stiff piece of material at the back of the shoe above the midsole — feels flexible when pressed side to side or leans to one side. This means that it probably won’t provide essential foot and ankle support. You see signs of wear along the shank. That’s the area between the front of the sole and the heel. Check it and all parts of your shoes after every workout. Surprising as it… read on >

Ever wonder what top trainers tell their best clients? Personal trainers excel in mapping out individualized exercise programs. And they also offer insights that can help fitness buffs stay motivated. Here are some of their best tips: Remember the cliche “Rome wasn’t built in a day” and take a long-term view of your goals. Just as you can’t lose 10 pounds overnight, it will take time to develop muscle and get you closer to the body you desire. It’s great to have an image of more defined pecs or glutes in your mind; just give yourself time to get there. Don’t rush through your workouts. That leads to bad form, which is not only ineffective but a setup for injury. If you’re not sure how to do an exercise, don’t waste time struggling — get one-on-one instruction. Working with a personal trainer, for even just a session or two, may be worth the fee. Think of it as an investment in your long-term health. Recognize that on some days you may not be able to do your entire routine because of a time crunch or just because you’re tired. That doesn’t mean you have to forgo all exercise that day. Shorten your planned workout or find ways to get in 5 minutes here, 10 minutes there. Use apps, online videos and tried-and-true DVDs to learn… read on >

(HealthDay News) — The ancient practice of yoga can provide a retreat from the chaos of life, says Harvard Medical School. Yoga’s goal is to challenge yourself physically without feeling overwhelmed. The practice has been noted to provide both mental and physical benefits. These benefits include: A better body image. Mindful eating habits. Reduced tension, stress and anxiety. Increased physical fitness. If you have any health concerns about your ability to practice yoga, check with your doctor before starting a program.

Women who keep moving during pregnancy may have infants with more advanced motor skills, a small study suggests. Researchers discovered the difference among 1-month-olds: Those whose moms got regular aerobic exercise during pregnancy tended to have stronger movement skills, versus babies whose mothers did not. The movement tests included things like head turning, said researcher Linda May, an associate professor at East Carolina University, in Greenville, N.C. What’s the significance of those first motor skills? According to May, past research has suggested that infants who are quicker in developing motor skills are more likely to be “movers” as kids. So, it’s possible that exercise during pregnancy might make for more active children. May and her colleagues reported their findings in the August issue of the journal Medicine & Science in Sports & Exercise. Long gone are the days when pregnant women were advised to stay off their feet. Experts now recommend that, unless there are medical reasons not to, women should get regular moderate-intensity exercise throughout pregnancy. That, May said, means activity that’s vigorous enough to get the heart rate up and blood flowing — but not so intense that you’re breathless and can’t have a conversation. A brisk walk, swimming, a ride on a stationary bike, or a low-impact aerobics class would all fit the bill. Studies have found many benefits of exercise during… read on >

Exercise is essential for girls, but problems can occur if they take in too few calories. Young females who eat too little risk menstrual irregularity, weak bones and eating disorders. Among high school girls, only 1% have all three issues, but between 16% and 54% have one of them, and that increases the risk for developing the others. In terms of eating issues, some sports are riskier than others — namely those that involve endurance or weight-classes and those that emphasize appearance, especially thinness. Focusing on one sport only from an early age, having a difficult family life, and a pattern of dieting are other risk factors. Your daughter’s pre-participation physical should include screening questions to help identify potential problems early on. But pediatricians don’t always recognize these issues. So parents should keep a watchful eye. What are the red flags? When she worries about her weight. When her weight influences how she feels about herself. When she carefully controls the amount of food she eats, and diets to meet physical requirements for her sport. Physical signs of calorie restriction include missed periods, which is linked to low bone mineral density and the risk for stress fractures. The first goal in resolving the situation is increasing calories for overall health. Rebalancing exercise expenditure and dietary intake can help a girl return to a normal weight… read on >

Exercise has many health benefits for boys, ranging from a lower chance of obesity to improved self-esteem. It may also reduce risk-taking behaviors. However, some sports come with cautions, especially those with weight classes that could lead to excessive dieting or even anorexia. Sometimes boys may simply not eat enough calories to make up for all they burn. Intended or not, inadequate nutrition can affect their development. Whereas girls may miss their periods, concerns like hormonal changes and weak bones are harder to see in boys. Long-distance running and cycling have been linked to these issues. A doctor’s evaluation is important if you see signs for concern. If there is a problem, your son might benefit from a team approach that addresses his medical, nutritional and possible psychological issues. The team can also determine how best to continue to participate in sports. The American Academy of Pediatrics recommends these professionals, rather than a child’s coach, to treat weight gain or loss. Running, as a weight-bearing exercise and not done at an endurance level, can be good for bone development, but other sports may be just as good or even better for overall and bone health. One study found that soccer is great because its varied movements — such as sprinting, jumping, and fast changes in direction — stimulate bone growth. Research has also found that… read on >

(HealthDay News) — A bruise typically forms when small blood vessels near the skin’s surface break from an injury, says Mayo Clinic. Blood then leaks from the vessels, appearing as a black-and-blue mark. Some people are more prone to bruising than others. Bruising easily may be triggered by: Gender and age-related factors. Aspirin and other medications that affect clotting. Use of corticosteroid medication. Dietary supplements, such as ginkgo. Sometimes, bruising easily can indicate a serious blood-clotting condition. Mayo Clinic urges people to see a doctor if bruising is frequent or sudden, or if there is a family history of bruising easily.