beneficial exercise Archives - Amazing Health Advances

Preventing Rotator Cuff Injuries

The AHA! Team — Mon, 08 Sep 2025 05:38:15 +0000

Morgan deBlecourt via Duke Health – Rotator cuff tears are more common than you may think. About 10% of people in their 50s and half over the age of 70 will have one. While many rotator cuff tears are related to aging, they can occur in younger people as a result of overuse, poor shoulder mechanics, or injury. Rotator cuff injuries affect all types of people — sedentary adults, weekend warriors, and elite athletes. Fortunately, there are steps you can take to reduce your risks. “Good posture in the shoulder blades, stretching, and some very simple strengthening exercises will help prevent many of the shoulder problems you could have,” said Jocelyn Wittstein, MD, a shoulder specialist at Duke Health. “Also, modifying lifting and exercise practices can reduce the risk of shoulder injury or reinjury.” Overhead Activity Leads to Shoulder Injuries It’s true that baseball pitchers suffer rotator cuff tears — or rather, fraying on the edges of some tendons — because of the extreme position of the shoulder and the tremendous force they exert on their shoulders every time they throw the ball. But overhead activity of all kinds is what tends to injure people: reaching up repeatedly to paint a wall, putting a heavy suitcase in an overhead bin, or serving a tennis ball. “Any time your arms are raised up over your head, the rotator cuff might be in an awkward position,” said Dr. Wittstein, a Duke orthopaedic surgeon. “This in combination with lifting or lowering something heavy away from the body really strains the rotator cuff.” The first sign of a rotator cuff injury is often nagging shoulder pain when performing everyday activities such as washing your hair, lifting a gallon of milk, or reaching for something on the back seat of the car. Pain is usually felt at the side of the shoulder and can often radiate toward the elbow. Injured shoulders can also be troublesome at night when lying down allows the inflamed joint to stretch or when sleeping on your side. Occasionally, nighttime pain can get so bad that sleep is possible only in a reclining chair — and some patients can’t sleep at all. Exercises Can Prevent Rotator Cuff Injuries The shoulder has more range of motion than any other joint. Most of its stability and movement relies on the small rotator cuff muscles and the larger muscles that surround the shoulder joint. Traditional weightlifting and aerobic exercise provide many benefits but typically do not focus on strengthening and stretching the complicated assembly of muscles that keep the shoulder joint stable and healthy. Dr. Wittstein said that a shoulder exercise program should work the muscles that retract the shoulder blades, stretch the chest and the back of the shoulder joint, and strengthen all the muscles of the rotator cuff. These exercises will strengthen your rotator cuff and help prevent injury, whether you are active or inactive, young or old. Treatment Options for Torn Rotator Cuffs If you tear your rotator cuff, there are several treatment options. The type of treatment depends not only on the extent of the injury but also on your age and functional demands. While many complete rotator cuff tears benefit from surgical repair, surgery is not always necessary. Cortisone injections can reduce pain but should be used sparingly, as they can affect the ability of the rotator cuff to heal if you decide to have a surgical repair in the near future. Other medications like Tylenol and anti-inflammatories may also help. People with a partial tear or who want to avoid surgery can benefit from physical therapy, which they are encouraged to continue at home. Sometimes, strengthening is all that’s needed, even if your rotator cuff is torn. That’s because “four separate rotator cuff tendons surround the shoulder,” Dr. Wittstein explained. “If you have torn half of one tendon, you still have three and a half tendons left. If those are strong, it can often fully compensate for the torn part.” However, rotator cuff tears that involve the full thickness of the tendon and remain painful may enlarge over time. “Those are the rotator cuff tears we are more likely to repair with surgery early on,” she says. She added, “Many people with a small tear can have a pain-free, strong, healthy shoulder with full ability to do an overhead activity. That’s why keeping those muscles strong is so important.” If you think you may have a rotator cuff injury, consider scheduling an appointment with a Duke shoulder specialist. To read the original article click here.

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The Benefits of a Trampoline Workout & Rebounding

The AHA! Team — Wed, 03 Sep 2025 05:23:54 +0000

Kyra Oliver via Dr. Axe – Many people first fall in love with trampolines as children, but did you know that a trampoline workout can benefit adults just as much as trampolines bring joy to the little ones? It’s true. In addition to being fun, a trampoline workout, also known as rebounding, has many great health benefits — particularly for your lymphatic system. For instance, did you know that rebounding can burn more calories than walking or jogging? Or that it’s a great way to work your major muscle groups because it allows you to work them through their full ranges of motion? Or that it’s downright fun?! A trampoline workout can also strengthen your body while detoxifying the cells within it. Plus, it’s a low-impact exercise option that’s very easy on the joints — something running can’t match. While you may think the type of large trampolines you seen in backyards may be a bit much, there are small versions that can fit right in your living room and are easy to store. So get ready to jump around and improve your health all at the same time. Read on to learn how to do a trampoline workout and how exactly it strengthens the body. What Is Rebounding? Trampoline and tumbling exercises have been around for a very long time and can be traced to archeological drawings found in ancient China, Egypt and Persia. The firs modern trampolines were developed in 1934 by George Nissen and Larry Griswold at the University of Iowa, according to the official website of the Olympics. Trampolines were originally used to train astronauts and as a training tool for other sports, such as acrobatics, tumbling, diving, gymnastics and freestyle skiing. Eventually, trampolines became so popular to the point of becoming a sport in the Olympic Games. The first Trampoline World Championships took place in 1964, and trampoline was first recognized as a sport in the U.S. in 1967. The double mini-trampoline competition was added in 1978 and began as two individual mini trampolines, separated by a small table covered by a mat. Later, a one-piece unit was developed by Bob Bollinger and is used today as the official equipment for that event. Trampolines have become useful in the understanding of gravity and its effects on exercise. The Journal of Applied Physiology recorded a study by NASA in 1980 on rebounding by testing eight young males ages 19–26. The goal was to understand body acceleration distribution and its relation to how it was created. Here’s what the researchers concluded: The results indicate that, for similar levels of HR and VO2, the magnitude of the biomechanical stimuli is greater with jumping on a trampoline than with running, a finding that might help identify acceleration parameters needed for the design of remedial procedures to avert deconditioning in persons exposed to weightlessness. Trampoline Workout Benefits We all know there are many benefits of exercise, but what are the benefits of rebounding, specifically? Let’s explore. 1. Easy on the Joints Working out on the trampoline, or rebounding, has way less impact on the joints, soft tissue and skeleton. Due to how a trampoline is made, most often using either springs or bungee bands, it absorbs much of the impact at every bounce. G-force The NASA study previously mentioned notes that there seems to be more balance of pressure or force, known as G-force, when on the trampoline. Pressure is more evenly distributed at the ankle, back and forehead when rebounding, whereas when running, the pressure is mostly all placed on the ankles, often causing more frequent injury. That means simply switching to a trampoline workout routine can help naturally reduce joint pain and help you avoid common running injuries. 2. Strengthens Cells and Improves Cardiovascular Development A trampoline workout can provide impressive aerobic exercise benefits by strengthening the heart. When tested, the work required to perform trampoline exercise at equivalent levels of effort was significantly greater while on the trampoline than while running. Increase oxygen uptake When oxygen reaches our cells, it helps strengthen them and provide the ability to endure more exercise efficiently, and because the body is able to increase oxygen uptake when rebounding, versus some other physical activities, it’s possible to get a much better workout. Rebounding can increase oxygen uptake because more oxygen can reach the cells due to the gravity changes that occur when bouncing. In some studies, when testing on the treadmill, the ability to uptake more oxygen was greater when on the trampoline. This could allow participants to perform exercise for longer periods of time. Effects of daily short bouts of trampoline exercise A study regarding the effects of daily short bouts of trampoline exercise during eight weeks on the pulmonary function and the maximal oxygen uptake of children with cystic fibrosis was reported by the International Journal of Sports Medicine. Six girls and two boys with cystic fibrosis, 10–13.5 years of age, participated in a prescribed exercise program on a mini trampoline. The training consisted of three short rounds of trampoline exercise. The study showed that their maximal oxygen uptake (VO2 max) improved during the exercise period. In addition, trampoline exercise programs are suggested as other types of training to add in order to avoid monotony in the training for many patients. 3. Can Improve Immune System Function Due to Lymph Flow Rebounding can lead to increased lymph fluid circulation, which helps boost the immune system by providing a greater white blood cell activity. The lymphatic system is part of your circulatory system and transports a clear, colorless fluid, called lymph, that flushes toxins from your body. It’s believed that there is an increase in the circulation of this fluid when the lymphatic valves are opened during a change in gravitational pull. This particular change occurs upon the moment you land on the trampoline, thanks to gravity. Then, upon leaving the surface, the lymphatic valves are opened. The increased G-force g that occurs when you land causes a surge of lymphatic drainage, which improves circulation and, therefore, may help detoxify your entire system. 4. Helps with Balance Another study reported by the U.S. National Library of Medicine cited the effects of different types of exercise on postural balance in elderly women. These exercises can help prevent functional limitations due to aging, therefore reducing the risk of falls. This study aimed to evaluate the effects of three different exercises: mini trampoline, aquatic gymnastics and general floor gymnastics. Seventy-four physically independent elderly women were randomly assigned to three intervention groups. Each group performed physical training, including cardiorespiratory, muscular strength and endurance, flexibility, and sensory-motor exercises, for 12 weeks. To determine the effects on each intervention group, postural balance tasks were performed. The study concluded that there were significant improvements in the postural balance of elderly women after 12 weeks of training and ultimately provides further evidence that exercise, like a trampoline workout, that includes balance postures can promote health in elderly women. 5. Builds Physical Strength, Muscular Development and Proprioception for Athletes Rebounding is often said to improve physical strength and muscular development as well as proprioception, which is the ability to sense the position, location, orientation and movement of the body and its parts. A study published in the International Journal of Preventative Medicine randomly divided 20 patients with Parkinson’s disease “into two equal groups of weight-bearing exercises and rebound exercise with no significant differences in age, weight, and height.” They compared results on range of motion, proprioception and quality of life after eight weeks. The researchers found that both groups saw significant improvements in all three areas, but the improvement rate was greater across the board in the rebounding therapy group. How to Choose a Good Rebounder Because many injuries can occur while on a trampoline, it’s critical that you don’t go the cheaper route because cheaper trampolines tend to break or malfunction, causing injury. They also can lack the support needed to be effective. It’s important that your rebounder has at least 32 springs that taper at the end. This provides the proper flexibility and a more even bounce. Steel construction lasts longer, too. Some models offer support bars, which may be useful, especially for beginners or the elderly. How to Start Using Your Rebounder Rebounders, or mini trampolines, can be used almost anywhere indoors or outdoors. Remember to start slow with small jumps, and make sure you get used to the equipment before you increase to bigger jumps. A trampoline workout is one idea for burst training at home. You can include some traditional exercise, such as jumping jacks, to get you started. Rebounding is a great low-impact exercise that’s fun and different. In just 15–20 minutes a day, you can burn calories, gain muscle strength and enhance your balance while improving your immune system — and helping turn on the afterburn effect. Trampoline or Rebounding Workout Time: 20–45 minutes, depending on number of sets performed Warmup: Basic Trampoline Bounce The basic bounce can tone your quads, glutes and calf muscles. Stand on the mini trampoline with your feet shoulder-width apart. Relax your arms and shoulders but with a slight bend at the elbow. Lightly bounce up and down while keeping a slight bend in the knees. Your feet should come just a few inches off the trampoline. Repeat 20–30 times. Rest for 15 seconds, and repeat two more times for a total of three rounds. Main Set: Jumping Jacks A classic, this gets your heart rate up while engaging the inner and outer thighs. Standing with feet together, jump out while extending arms out, up and overhead. Then return to the starting position, and repeat. Perform 30–45 jumping jacks. Planks This plank exercise variation works your entire core. Start in plank position with your forearms in the middle of the trampoline and your feet on the floor (unless your trampoline is large enough for your entire body). Hold the plank position for 20–30 seconds. Release for 10 seconds, and repeat three to four times. High Knees This is a great exercise hack that gets your heart rate moving while working your core muscles. Stand with feet hip distance apart. Raise your right knee, return to start, then raise your left knee. Once you feel comfortable, begin doing it as if you are running in place. Repeat 20 times (one on each side counts as one full rep). Planks to Pushups Advanced Move This exercise works your entire core and provides some upper-body strength in the arms and chest. Keeping abs fully engaged, start in plank position with your forearms in the middle of the trampoline and your feet on the floor (unless your trampoline is large enough for your entire body). Transition to your hands one arm at a time, then do a pushup and return to your forearms for another plank. Make sure that your abs are engaged the entire time. Do this exercise for six to 10 reps. Trampoline Squats Wondering how to strengthen your core? Well, this exercise requires you to engage your core muscles. It strengthens glutes and quads as well as your core if properly engaged. Stand on the mini trampoline with your feet shoulder-width apart and arms at your sides. Jump up, and land in a squat position with your knees bent, butt back and thighs parallel to the ground, like sitting down in a chair. It may be helpful to place your arms straight out in front of you for balance. Return to the starting position, and repeat 15–20 times. At first, you may want to take it slow. Once you have mastered the exercise, you can begin to do it a bit faster with continuous movement similar to a jump squat that you would do on the ground. Repeat the entire set three to four times or as best as possible. Precautions It’s extremely important that children are always supervised when on a trampoline of any sort. The condition and quality of trampolines are critical in preventing injuries. Because there...

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What Are the Benefits of Working Out in the Cold? (+Safety Tips)

The AHA! Team — Thu, 05 Dec 2024 06:45:25 +0000

Jillian Levy, CHHC via Dr. Axe – As the holiday season approaches, many people who exercise outdoors struggle with working out in the cold, but they don’t have to. Is it bad to work out in cold weather? As long as you take some precautions, working out in the cold — such as walking, running or cycling — is actually pretty beneficial. Exercising in cold weather can lead to improvements in endurance and cardiovascular function, and just like most exercise, it can also boost your mood and mental health. Benefits of Working Out in the Cold “Cold weather” means different things to different people, but generally it’s considered to be cold outside when it becomes uncomfortable to stay outdoors for more than short periods of time. This discomfort is due to drastic differences between the temperature outside and the internal temperature of the human body. While being outside in cold weather might require you to wear a jacket or coat to avoid feeling chilly, it also has some perks to offer that being at room temperature doesn’t. The colder your environment, the harder your body has to work to maintain homeostasis (or balance), which means it uses energy in the process and also benefits metabolically in certain ways. Let’s look closer at how working out in the cold benefits nearly your entire body: 1. Burn Extras Calories Why is it harder to exercise in the cold? One reason is because your body needs to work harder to perform in chilly climates, mostly because it requires extra generation of heat to keep your muscles, organs and limbs warm. Anytime your body is exposed to a form a “stress,” which can include drastic temperature or elevation changes as well as exercise itself, your need for energy increases. This causes your muscles to break down glycogen faster (from carbohydrates) in order to fuel themselves. Brown fat is the type of body fat that helps regulate body temperature. When we’re outside in the cold, brown fat burns energy (calories) in order to heat our bodies and increase body temperature, in the process helping give the metabolisms a bit of a boost. According to Harvard Health Publishing, “studies show that exercising in cold weather can transform white fat, specifically belly and thigh fat, into calorie-burning brown fat.” Because working out in the cold activates brown fat more than exercising at room temperature does, it can potentially help efforts to lose weight. A study in the Journal of Clinical Endocrinology & Metabolism even found that cold weather workouts can burn more calories compared to workouts done in more comfortable temperatures. 2. Can Help Improve Endurance Working out in the heat can cause you to become exhausted more easily, since it increases sweating and your heart rate more rapidly. On the other hand, exercising in the cold can allow you to work out for longer, which may mean you can build endurance and stamina more easily. What’s the ideal temperature to train at, or compete in, in order to maximize endurance? Research suggests it’s about 50 to 55 degrees Fahrenheit, since this is the temp that feels most comfortable in which to breath rapidly and exert yourself. However, it’s safe to train at even colder temps too. (See below for more info on working out in different temperatures.) 3. Fights Depression and Seasonal Affective Disorder Exercising outside during the winter where you’re exposed to sunlight is thought to be one effective strategy for helping ward off seasonal affective disorder, a type of mood disorder/depression that tends to affect people during the dark winter months. Sunlight and exercise both have a positive impact on your mood for several reasons, including because they help release more “feel good” chemicals, including serotonin and endorphins. Another cognitive/mental health perk of exercising in cold weather? Some studies have demonstrated that people who exercise in the cold tend to experience improvements in their decision making, focus and memory. Other research shows that exercise in general is useful for decreasing anxiety and improving concentration. 4. Can Help You Sleep Better The combination of sunlight exposure during the daytime, fresh air and physical activity can help you unwind and sleep more deeply at night. Sunlight is important for regulating your circadian rhythm, also called your “internal clock,” which makes you feel sleepy enough at night to drift off and alert enough in the morning to wake up. The stress-relieving effects of exercise, whether done indoors or outdoors, are also important for fighting insomnia. 5. Supports Heart and Metabolic Health Nearly all types of exercise benefit your cardiovascular system and can help promote insulin sensitivity and better blood sugar management. Getting regular physical activity, such as walking briskly or jogging outdoors, has been linked to lowered risk for common health problems, such as high blood pressure, high cholesterol and high blood glucose levels. How to Exercise in Cold Weather (Best Exercises) What are the best exercises to do in cold weather? These include “cardio” or aerobic exercises like running, fast walking, jogging or cycling (assuming the wind isn’t too uncomfortable), plus ice skating, playing hockey, snowshoeing, or downhill skiing and snowboarding. You can also do sprint workouts outside or even do a circuit workout or weight training. Ready to take your workout outdoors, even if it’s the middle of the winter? Here’s what you need to know: 1. Warm Up With Dynamic Stretches Before exercising in cold weather, be sure to properly warm up, since inactive and cold muscles and joints are more prone to injuries. Instead of doing traditional “static stretches,” in which you hold a fixed position, do dynamic forms of stretching instead. Dynamic stretching involves motion, which boosts circulation and blood flow to your muscles and helps protect against injuries. Here are some examples of dynamic stretches to do for several minutes before working out in the cold: Wide arm and leg circles (aim for about 20 of each) Shoulder and neck shrugs Toe taps High steps (bringing your knees high toward your chest) Air squats Lunges (side, back and forward) Quad pulls 2. Stay Hydrated Believe it or not, you’re more prone to becoming dehydrated in cold weather because your thirst sensation is reduced, your body uses water to warm you and you lose water due to breathing out moist air that causes respiratory fluid loss. Be sure to drink water before, during and after your workout. If you prefer, drink something warm beforehand, such as hot tea, which can help make the cold feel initially more comfortable. 3. Optimize Nutrient Intake Before and After Eating a healthy diet that includes protein and complex carbs is important for exercise no matter the temperature or time of year. It’s important to optimize your nutrient intake before and after cold weather training because your muscles need protein and carbs to stay fueled and repair themselves and grow back stronger. Pre-workout, eat a meal rich in carbs and protein about one to three hours before exercising. (Avoid anything too heavy right before exercise, which might cause a stomachache.) If you’re active for more than one hour and doing intense exercise, you may opt to have a carbohydrate-rich snack mid-workout to keep you energized. Following a tough workout, have protein and carbs within one to two hours to replenish glycogen stores and aid in muscle recovery. What to Wear When the temp drops outside, it’s important to wear the right gear to help keep your body’s core temperature warm. Clothing and accessories that help conserve body heat can keep your muscles warmed up so you feel less stiff or tight. Here are some guidelines regarding what to wear when exercising in the cold: Layer clothing — Your bottom layer should ideally be something thin that is made of synthetic material (such as polyester, polypropylene and nylon), which draws sweat away from your body. This leaves you less damp and chilly than if you wear cotton. Look for clothing marked as “moisture-wicking.” Over your thin layer, add something heavier that will keep you insulated, such as a sweatshirt, jacket or fleece. Cover up vulnerable body parts — Your hands, feet, toes, ears and tip of your nose are most vulnerable to becoming very cold and even developing frostbite if it’s freezing outside. This happens because your body conserves energy and priorities warming your core, rather than your extremities. Depending on how cold it is, cover up with a hat, gloves, face mask, scarf or goggles so less skin is exposed. Be sure to wear warm socks, but make sure they are comfortable depending on the kind of shoes you’re wearing. (You’ll need thinner socks if wearing sneakers compared to shoe shoes or ski boots, which can fit wool or thick cotton socks.) If your hands get extra cold, try wearing thin glove liners under thicker gloves that are lined with fleece. Don’t forget to protect your skin — Moisturize your skin consistently in the winter to keep water locked in and prevent dryness and chapping. While some sunlight during the winter can be highly beneficial, too much can still burn your skin even if it’s chilly outside. Apply sunscreen if you’re spending lots of time outside, especially if you’re near snow, which can reflect sunlight — for example, if skiing or snowboarding. Most dermatologists recommend wearing 30 SPF+ if in the sun longer than about 20 to 30 minutes, plus lip balm with sunscreen. How Cold Is Too Cold? What temperature is too cold to exercise outside? The ideal temperature for exercising outdoors in the cold is somewhere in the range of the 30s to 50s F. That said, the American College of Sports Medicine has stated that “exercise can be performed safely in most cold-weather environments without incurring cold-weather injuries…the wind-chill temperature index can be used to estimate the relative risk of frostbite and heightened surveillance of exercisers should be used at wind-chill temperatures below -27 degrees C (-18 degrees F).” In other words, it seems safe for most adults to work out in very cold temps, even those dropping into the single digits in degrees Fahrenheit. However, it’s crucial to wear the right gear once the temp drops below the 30s, and look out for any signs of cold-related injury (such as numbness, clumsiness and very red, cold skin). Be cautious about avoiding frostbite when the temperature drops below 5 degrees F and the wind blows more than 20 miles per hour, which increases the risk for cold-related injuries. Risks and Side Effects Exercising in cold weather increases the risk of hypothermia, which is caused by a low body temperature. This is a serious condition that can cause damage to the skin and other tissues, so it’s impotent to take it seriously. Seek emergency help from a professional immediately if you develop hypothermia symptoms, such as: numbness and tingling accompanies by redness/purple skin intense shivering extreme fatigue slurred speech loss of coordination People with existing health conditions such as asthma or heart problems are more at risk for exercise-related side effects when working out in the cold. Be cautious about pushing yourself too hard if you have any history of trouble breathing, chest pains, etc. Conclusion Working out in the cold is beneficial because it causes your body to work hard to maintain homeostasis (or balance). The colder your environment, the harder your body has to work to do this, which means it uses energy in the process and also benefits you metabolically in certain ways. Perks of exercising outdoors in the winter include improvements in your metabolism, fat-burning, mood, endurance, heart health and sleep. It’s usually safe to exercise outside even if the temperature falls into the single digits, but be sure to wear layers, moisture-wicking clothing, gloves, warm socks and a hat. Stop if you feel intense tingling, numbness or other signs of hypothermia when working out in the cold. Also be sure to stay hydrated and eat before and after working out in the cold for the best results. To read the original...

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Are Morning Workouts Best for Burning Fat? Study Provides Answers

The AHA! Team — Wed, 27 Nov 2024 06:21:36 +0000

Joe Boland via Dr. Axe – If you’re like a lot of people out there, you probably wonder what the optimal time of day for exercise is. The answer depends on many factors, but if you’re looking to burn fat, new research suggests morning workouts may be your best bet. Study: Workout Time and Burning Fat Researchers from the Karolinska Institutet in Sweden and the University of Copenhagen in Denmark sought to determine how working out at different times of day affected post-exercise metabolism and fat-burning (aka the afterburn effect). They did this by examining physical activity in mice at various times of day. Why mice? Because, as described in an accompanying press release on the study, “mice and humans share many basic physiological functions, and mice are a well-established model for human physiology and metabolism.” Ultimately, researchers wanted to find out the optimal time of day to exercise in order to amp up fat-burning. They did this by studying the adipose tissue in the mice after two sessions of high-intensity exercise — one performed at an early active phase (equivalent of late morning in humans) and one at early rest phases (equivalent of late evening in humans). They found that “physical activity at an early active phase increased the expression of genes involved in the breakdown of adipose tissue, thermogenesis (heat production) and mitochondria in the adipose tissue, indicating a higher metabolic rate. These effects were observed only in mice that exercised in the early active phase and were independent of food intake.” A higher metabolic rate, of course, helps burn fat more than lower a metabolic rate, meaning morning workouts may help amp up your ability to burn fat. ”Our results suggest that late-morning exercise could be more effective than late evening exercise in terms of boosting the metabolism and the burning of fat, and if this is the case, they could prove of value to people who are overweight,” said professor Juleen R. Zierath from the Department of Molecular Medicine and Surgery and the Department of Physiology and Pharmacology at the Karolinska Institutet in the release. Zierath added: “The right timing seems to be important to the body’s energy balance and to improving the health benefits of exercise, but more studies are needed to draw any reliable conclusions about the relevance of our findings to humans.” Other Fat-Burning Tips While this is promising research and could encourage people to exercise early in the day, the truth is exercise at any time of day is beneficial. In fact, starting a fitness routine that works for you and your schedule is important. If that means working out in the afternoon, evening or night fits into your life better than morning, you should get your workouts in then instead. If burning fat is your ultimate goal, here are some ways to enhance your ability to lose belly fat and fat in other areas: Take advantage of natural metabolism boosters, such as getting plenty of sleep and rest, trying high-intensity interval training (HIIT), lifting weights, and avoiding inflammatory foods. Work out on an empty stomach. Add natural fat burners to your routine, such as conjugated linoleic acid, green coffee beans, grapefruit essential oil, green tea and other herbal teas, protein supplements and foods, and probiotic foods and supplements. Consume more fat-burning foods, such as high-fiber foods, apple cider vinegar, bone broth and many more. Incorporate more fat-burning workouts, including Tabata, HIIT, barre, CrossFit, spinning/cycling, cross-country skiing, sprinting, elliptical exercises, burst training, rowing and swimming. Playing sports like football, basketball, soccer and volleyball also is great for burning fat. Eat a healthy diet, and avoid unhealthy, processed foods. To read the original article click here.

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The Surprising Benefits of Swimming in Cold Water (+ How to Stay Safe)

AHA Publisher — Fri, 06 Aug 2021 07:00:12 +0000

Jillian Levy, CHHC via Dr. Axe – People living in cooler locations such as Russia, Finland and England have been practicing cold water swimming for hundreds of years. Since the 1800s swimming in cold water has even grown in popularity as a competitive sport and hobby, done without wet suits in the form of quick “polar plunges” and ice water races. There’s even a mile-long swim challenge in freezing water, called Ice Zero, that’s held in places such as Antarctica, Russia and Northern Europe, which to date only 11 brave people have ever completed. You may already know that swimming is linked with benefits including improved endurance and breath control, but what about water temperature? Is it better to swim in cold or warm water? While a heated pool might feel cozier to lounge in, swimming in cold water is associated with some unique health perks — such as a boost in your metabolism and immune function. It’s also described as a “thrill” that can quickly lift your mood and energy if you’re willing to deal with the feeling of shock that can come along entering into ice cold water. Benefits What happens when you swim in freezing water? Are the benefits akin to taking a cold shower? As a form of aerobic exercise, swim workouts in general offer benefits for your heart, lungs, immune system and more. Swimming is considered one of the most ideal forms of exercise for people with injuries and who are older, since it’s not a weight-bearing activity. When you add cold water to the swimming equation you also experience a boost in cellular health and even your metabolism. Cold water winter swimming is overall thought to be more difficult than regular temperature swimming and has the added potential to increase body tolerance to stressors. Here’s more about what cold exposure does to your body and some of the potential benefits of swimming in cold water: 1. Gives Your Metabolism a Boost Exposure to cold water reduces your deep body temperature. This acts as a stimulus for your metabolism and serves as an adaptive process. When your temperature drops, your body reacts by shivering to generate more heat, via involuntary contraction of muscles. Your heart also pumps blood faster to boost your circulation, and in general your body works harder on a cellular level to maintain homeostasis and prevent hypothermia. All of this uses energy in the process. As such, it can actually increase your metabolic rate (although it’s likely not enough to cause weight or fat loss on its own). 2. Releases Endorphins Even though it can be nerve-racking to enter into freezing water, most find that it’s an instant mood-booster once they work up the courage to do it. Not only is swimming in cold water a form of aerobic exercise that can help fight stress, anxiety and depression, but it also releases endorphins (“feel good hormones”) because it’s a form of pain. As the International Ice Swimming Association explains, “Cold water swimming brings us close to the pain barrier.” Our bodies produce endorphins when we face pain as a way of helping us cope and respond. Many cold water swimmers find that after exiting the water they feel calmer and more positive. Some also feel that it helps manage chronic pain, such as nerve damage, neck pain and shoulder pain that may be tied to inflammation. Additionally, cold exposure is linked to reduce fatigue and enhanced recovery from exercise (a type of positive “stressor”). Another potential perk of swimming in freezing water is the social aspect if you choose to do it with a team or group of friends. For example, it’s becoming more popular in communities where the temperature is cold to host “polar plunges” in the winter time, such as for charities and other causes. 3. Promotes a Strong Immune System Cold water causes an increase in the amount of white blood cells produced by the immune system. It does this to help defend against potential threats, and in the process it can enhance protection against getting sick. Freezing water swimming also seems to have anti-inflammatory effects. That can help explain its supposed pain-killing effects. 4. Supports Cardiovascular Health Swimming offers many benefits for the whole cardiovascular system, including the heart itself, the veins, arteries and capillaries. When swimming in cold water, blood moves to the surface of your skin and to your extremities to help keep you warm. In the process you experience improved circulation and support for healthy blood pressure. 5. May Aid Hormone Production Some research suggests that another benefit of swimming in cold water is support for hormone balance and production, including a boost in estrogenand testosterone production, which contributes to fertility and a healthy libido. Higher production of these reproductive hormones is also linked with other positive effects, such as an easier time building muscle, more confidence and self-esteem, enhanced mood, and more energy. Risks and Side Effects What water temperature is too cold to swim in? You want to avoid swimming in freezing water that is below 50 degrees Fahrenheit (or 10 degrees Celsius). Lower temperatures can cause complications including numbness, pain and feelings of shock. Can you get hypothermia from swimming in cold water? Your extremities, such as the hands and feet, are most susceptible to developing hypothermia when you’re swimming in freezing water, so monitor how they look and feel. People who are inexperienced at swimming in cold temps, as well as older adults, are most likely to experience hypothermia and other side effects. That’s because repeated exposure to very cold water helps us adapt to the cold over time, so people who practice cold water swimming can become more resistant to hypothermia. The body goes through a metabolic adaptive response (hypothermic-insulatative adaptation) that helps increase internal heat production more easily once someone is accustomed to the cold. For most people signs of hypothermia usually set in after 15 to 30 minutes in freezing water. Look out for these signs and other side effects due to cold exposure, including: pain numbness purple/redness of the skin mental confusion slurred speech poor movement coordination Swimmers in this state should remove themselves from cold water immediately, take off wet clothes and be wrapped in dry, warm clothes and blankets to prevent complications. Is swimming in cold water bad for your heart? Cold water causes a shock response. This usually includes an initial gasp, rapid breathing and increased heart rate and blood pressure. Swimmers can habituate to this response with practice, but at first it can be risky for someone with a history of heart problems. Those who are risk for heart-related side effects should start swimming in the cold slowly to give themselves a chance to adapt, such as doing five or six three-minute immersions where the whole body (not the head) are immersed in cold water. How to Stay Safe How long can you swim in freezing water? It really depends on how adapted to the cold you are, along with how cold the water is. The Outdoor Swimmer website tells us that it’s a good idea to monitor how much time you spend in the water and also to train in progressively chillier waters. If the water is very cold, consider staying in it for only several minutes or even just one to two minutes. When you first begin to practice freezing water swimming, try doing so in short increments repeatedly. According to one avid cold water swimmer, “The general rule is that you can spend 1 minute per degree of water temperature [Celsius] in the water — obviously, you need to listen to your body too.” This mean that it’s generally safe to spend about 10 minutes in water that is 50°F (or 10°C). To obtain the most benefits from swimming in cold water without risking complications, here are some tips: Give your body time to acclimate. Ideally start swimming when the water temps aren’t too cold yet, and then continue doing so as the temperature keeps dropping over the course of weeks and months. Enter the water slowly. Do not dive or jump in unless you are used to the cold water, since this can cause a shock reaction that can make it hard to breathe. Keep moving and swimming to help generate heat. Wear the right gear, which can help preserve body heat. Try a swimming hat, neoprene gloves, booties, balaclava or a wetsuit. Warm up afterward. Remove wet clothes as soon as possible. Dress in dry, warm clothes, including a hat, gloves and thick socks. Drink something warm, such as warm water or tea. Don’t take a hot shower right away. It can be too shocking. Wait about an hour to shower so your core temperature can normalize first. Don’t worry about shivering — this is a natural adaptive strategy that helps you rewarm and return to balance. Conclusion Is it safe to swim in freezing water? As long as you acclimate slowly and monitor how much time you spend in the water, swimming in freezing water benefits can include support for your immune system, metabolism, mood, heart and more. Ice cold water decreases your body temperature. This makes your body work harder to maintain homeostasis, using energy in the process. It kicks off an adaptive process that can increase your metabolic rate, releases endorphins and help boost production of white blood cells. To prevent hypothermia and other side effects, aim to swim in water between that’s around 50°F (or 10°C). Spend about one minute in the water for every degree Celsius that the water temp is. To read the original article click here. For more articles from Dr. Axe click here.

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