Sports « Weekly Gravy

Everyone experiences anxious moments now and then. But for those with Generalized Anxiety Disorder (GAD), the worry is frequent and overwhelming, often interfering with everyday activities. Now, a small study suggests that these burdensome feelings can be quelled with a little heart-pumping activity. The study found that just a half hour of vigorous exercise might do the trick. For the study, 35 young adults with suspected but undiagnosed GAD (subclinical GAD) ran on a treadmill for 30 minutes at high intensity, then spent 30 minutes sitting. They completed questionnaires on their feelings of worry, anxiety, energy and fatigue before and after each session. Both men and women emerged less anxious and worried and more energetic after the workout. For women, the improvements were even stronger. Nearly 7 million adults in the United States have GAD, with women more likely to be affected. But only about 40% get treatment for it, and research has focused on alternative therapies. Researchers said their study is the first to show positive effects for young men with subclinical GAD. The findings support previous research about the benefits of exercise for women with GAD. “Several plausible mechanisms have been suggested” to explain the anxiety-easing benefits of exercise, said study lead author Matthew Herring, a lecturer in sport, exercise and performance psychology at the University of Limerick in Ireland. These reasons include… read on >

Getting your upper arms in shape is a worthy ambition in any season, and the triceps are the muscles to target for a sleek look. Toning them can be a challenge, but the “triceps extension” and variations of this key strength training move make up the core of an effective training routine. For the basic triceps extension, lie flat on a mat with knees bent and hip-width apart or on a weight bench with feet flat on the floor in front of you. Hold the ends of a dumbbell or the handles of a weighted ball with both hands. Lift arms straight up to the ceiling. From this position, and without moving the upper arms, bend elbows to bring the weight toward your forehead until arms make a 90-degree angle. With control, straighten arms. Repeat. For the first variation, from the same starting position, hold a dumbbell in each hand. Raise arms straight up to the ceiling, with palms facing away from you. Again, moving only your forearms, bend elbows until upper arms and forearms make a 90-degree angle. With control, straighten arms, but before you lower them again, rotate your wrists so that palms are facing you as you lower your forearms. Straighten arms and continue to reverse the position of your wrists with each rep. For the second variation, from the same starting… read on >

High-intensity interval training (HIIT) is an exercise technique done by alternating short bursts of all-out effort in an aerobic activity with periods done at a very slow pace. HIIT has many benefits, not the least of which is being able to get the results of a regular 30-minute workout with less heavy exertion and making exercise more enjoyable. Mayo Clinic researchers found an even greater plus. There’s nothing like HIIT to stave off the aging process, thanks to changes it creates at the cell level, effects that can’t be achieved with any kind of medicine. What’s more, as positive as the changes were for younger people studied, they were even greater among people over 65. Gauging the level of intensity needed for the HIIT intervals isn’t difficult. A person’s maximum aerobic activity (220 minus your age) can be rated on a scale of 0 to 10. High-intensity intervals are done at an exertion level of 7 or higher, around 80% to 95% of your maximum. (As a comparison, moderate activity is 60% to 70%, and vigorous activity is 70% to 80%.) You can decide on the length of the segments. But, in general, according to the American Council on Exercise (ACE), the high-intensity intervals should last between 30 seconds and 3 minutes. The low-intensity intervals can be anywhere from two to four times as long.… read on >

When you think of effective cardio exercise, the activities most likely to come to mind are aerobics classes, running, swimming and cycling. But racquet sports like tennis may hold even greater benefits, according to research published in the British Journal of Sports Medicine. And, as a bonus, they could also be more fun, making it easier to meet your fitness goals. After reviewing data from 80,000 people, researchers found that participants in racquet sports reduced their risk of early death by 47%. Racquet sports beat out swimming and aerobics, the second and third most-protective exercises, by double digits. Cycling came in fourth. The numbers were even higher for reducing the risk of death from heart disease or stroke, though swimming and aerobics were still beneficial because they work the upper and lower body, which helps train the heart. Also, whatever activity the study participants chose, the more often they exercised, the more their risk of early death dropped. Exercise and Risk of Early Death 47% lower risk of early death with racquet sports 28% lower with swimming 27% lower with aerobics 15% lower with cycling Never picked up a racquet? The U.S. Tennis Association has information to help you get started, including where to find programs in your area. Besides being a great exercise, tennis helps with balance, strength and flexibility, all essential for lifelong… read on >

(HealthDay News) — Swimmer’s ear is an infection of the outer ear that is caused by water remaining in the ear canal after swimming or showering. To help prevent swimmer’s ear, the Children’s Hospital of Philadelphia suggests: Teach children to use a towel to dry their ears after water activities. Encourage children to wear ear plugs while swimming. Keep your child’s ears clean. Avoid excessive showering.

Exercise is important for all kids, because it boosts their overall health and wards off excess weight. But it holds added benefit for teens: According to a study in The Journal of Pediatrics, it improves their attention, which can help them do better in school. The greatest payoff came from about an hour a day of moderate-to-vigorous activity, the study found. It seems that sustained exercise at a moderate level releases a specific protein that improves numerous brain functions. But overly vigorous activity could make teens too tired to focus on learning. These findings suggest that exercise could also help children with attention-deficit/hyperactivity disorder (ADHD) as part of an overall care plan. With many schools cutting back on physical education time during the school day, encourage your teen to take up a sport or activity that calls for a daily conditioning session, ensuring that they’ll be active not just on game days. Some kids thrive on team sports, such as soccer and lacrosse, while others do better with activities that allow them to develop more as individuals, such as track and tennis. If you have home cardio equipment, like a treadmill or exercise bike, suggest that your teen use it while listening to music. Remember to model the behavior you want your kids to follow, so let them see you working out and having fun… read on >

The plank is one of the most popular exercises, surpassing sit-ups and crunches for effective core work. Planks are thought of as ergonomic, meaning they’re done without going against the natural curves of your body. Planks can be difficult at first, but once you’ve mastered the basic one, it’s time to challenge yourself with variations that target additional muscles. Popular Plank Variations Plank with leg raises Side plank Side plank with leg raises Planks with a stability ball Planks with knee tucks Here are two plank exercises, each with a variation, to get you started. For the plank with leg raises, start on forearms and knees. Your elbows are in line with your shoulders and your head is in line with your spine. Without jerking your hips, straighten and lift your right leg behind you. Hold for five seconds, then lower. Repeat with the left leg. Keep alternating legs, up to 10 times on each side. As a variation, repeat the entire exercise with extended arms and straight legs as the start position. For the side plank, lie on your right side, right forearm supporting your upper body, with your right elbow in line with your right shoulder. Knees are bent and stacked with calves and feet behind you. Place your left hand on your waist to help keep your hips aligned. Contract your abs… read on >

Here’s a finding that should ease the minds of those who ride their bicycles to work: Bike lanes protect them as they pedal to their destination. Researchers found they act as a calming mechanism on traffic, slowing cars and reducing deaths. The researchers analyzed 13 years of data from 12 U.S. cities: Oklahoma City, Memphis, Kansas City, Mo., Dallas, Houston, Austin, Chicago, Denver, Seattle, San Francisco, Minneapolis, and Portland, Ore. “Bicycling seems inherently dangerous on its own,” said study co-author Wesley Marshall, an assistant professor in the College of Engineering, Design and Computing at the University of Colorado Denver. “So it would seem that a city with a lot of bicycling is more dangerous, but the opposite is true. Building safe facilities for cyclists turned out to be one of the biggest factors in road safety for everyone,” Marshall said in a university news release. During the years included in the study, there was a 51% increase in the number of Americans bicycling to work, and the number of protected bike lanes have doubled each year since 2009. At the start of the study, the researchers believed that with more bike lanes and cyclists, drivers would be more likely to slow down and be aware of cyclists, a “safety-in-numbers” effect, so to speak. But they found that improvements in cycling safety aren’t due to a… read on >

Whether it comes from demands at home, a slow commute or monthly bills, it’s hard to escape stress. Beyond affecting your mood, it can play havoc with your health, from lost sleep and stress-eating to weight gain and heart disease. Fortunately, you can take steps to counter all these negatives. A simple solution is a 20-minute daily break to practice relaxation in a tranquil spot away from annoyances. But when time is in short supply, you can still do a five-minute de-stress to refresh and refocus. Here are five effective ideas: Breathe with focus: Put all your concentration on taking long, deep breaths. Watch your belly expand as you inhale and contract as you exhale. Meditate: Build on focused breathing by silently repeating a mantra, which can be just a sound, one word or a short, life-affirming phrase of your choice. Exercise: Tap into the power of mood-boosting endorphins by spending a few minutes moving. You don’t even have to leave your office — just close the door and try walking or running in place at your desk. Or get the mind-body benefits of yoga with a simple move like the Tree Pose: Standing straight, bend your right knee out to the side to place the sole of your right foot against the inner thigh of your left leg. Hold for 30 to 60 seconds,… read on >

Compound strength-training exercises get fast results, because they work many muscle groups at once. Many of these exercises use just your own bodyweight, such as pull-ups, which engage not only the shoulders and all the muscles of your arms, but also those in your back and core. Other exercises can be enhanced by holding a weight or weights. Hand-Held Weight Options Kettlebells Dumbbells or a barbell with or without weight plates Jugs of water Heavy food cans Here are three exercises to try: For the loaded carry, engage your core muscles and hold a weight in each hand. Now simply walk for 30 to 60 seconds, then stop and release the weights. Rest for 60 seconds and then repeat the sequence up to five times. For the classic squat, stand with feet shoulder-width apart, toes slightly turned out. Hold a barbell behind your head, press your shoulders back and engage your core. Keep your back straight as you press your hips behind you and lower your chest toward your thighs. Your thighs move parallel to the floor, but your knees don’t go beyond your feet as they bend. Feet stay flat on floor throughout. Press heels into the floor to push up and return to standing. Note: It will take time to master a full squat. Beginners can start by holding an unweighted barbell. If… read on >