Strength Training Can Help Stave Off Type 2 Diabetes

Fit Fact: Strength Training Can Help Stave Off Type 2 Diabetes

Thursday June 3, 2010

I talk quite a bit about the importance of strength training, which might explain why my friends run away whenever I get near them. The truth is, there are still too many people out there who don't lift weights despite my endless nagging.
The problem some people have with strength training is that the benefits can be abstract and hard to measure. Cardio comes with some built-in instant gratification. You sweat, your heart rate rises and can almost feel the calories disintegrating from your body. With strength training, you may feel the exertion while you're lifting, but the benefits take a while to see and feel. It may take weeks before you see more definition in your body and, even then, the changes aren't always as mind-blowing as you'd like.
Physical changes are important, but it really is those hard-to-measure health benefits that matter the most. Not only can strength training help you avoid losing muscle mass as you age, keep your metabolism up and make you strong, it may help you stave off type 2 diabetes.
In a recent research article, researchers analyzed data on 14,258 people from the National Health and Nutrition Examination Survey III and found that loss of muscle was associated with insulin resistance (a precursor to type 2 diabetes) in both obese and non-obese people.
This type of study is just the impetus I need to keep nagging. Lucky you.
What about you? Has strength training, or any other type of exercise, helped you prevent diabetes or other health problems? If you're not lifting weights, does information like this motivate you to try? Leave a comment and tell us what you think.

SP Ecp Challenge- Ambil Bib

Pada 29 Mac 2010 pas training kat tasik shah alam p berjalan tok amik bib kat Setia Alam.. n org berkata sambil menyelam minum la air...

Gerai2 br nak bukak

Registration

Dah dapat bib, vest n dpt beg skali!

42..42..42

Ada NB bukak gerai.. Sale! N got t socks for 1/2 the price! Rembat dua la!

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Antiblister socks.... Mahainya! Rm65!

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Tinggal pakai jerk..Yes!

The latest research on how to prevent dehydration—and boost your running performance.

Hydration Tips for Runners

SIPPING POINTS

The latest research on how to prevent dehydration—and boost your running performance.

By Karen Asp

Image by Todd Huffman

From the July 2010 issue of Runner's World

RUNNERS KNOW it's important to stay hydrated to run their best, especially in the summer. "Being more than two percent dehydrated in warm environments causes a decline in performance," says Robert W. Kenefick, Ph.D., a physiologist with the U.S. Army Research Institute of Environmental Medicine. To keep fluids handy, you probably stash a water bottle in a gym bag or leave sports drink in your car. But to really improve performance, you need to be more than a casual sipper. A number of recent studies offer runners smarter ways to stay hydrated while also giving their running a boost. Here's how you can apply some of these strategies to your own hydration plan and run your best all summer long.


PRE-HYDRATE TO RUN FAST
WHY In a study in the April 2010 Journal of Athletic Training, runners who started a 12-K race dehydrated on an 80?F day finished about two and a half minutes slower compared to when they ran it hydrated. Dehydration causes your blood volume to drop, which lowers your body's ability to transfer heat and forces your heart to beat faster, making it difficult for your body to meet aerobic demands.
DRINK UP Drink eight to 16 ounces one to two hours before a run. Sports drinks and water are good choices, says running coach Cassie Dimmick, R.D. Iced coffee and tea are fine, too. Didn't plan ahead? Fifteen to 30 minutes before going out, drink at least four to eight ounces of fluid.


GO COLD FOR LONGER RUNS
WHY In a study published in 2008 in Medicine & Science in Sports & Exercise, cyclists who drank cold beverages before and during their workout exercised nearly 12 minutes longer than those who drank warm beverages. And in a study published this year, runners who had an ice slushy ran about 10 minutes longer than when they had a cold drink. In both cases, the drink that was colder lowered body temperature and perceived effort, allowing participants to exercise longer.
DRINK UP Before going for a hot run, have a slushy made with crushed ice and your favorite sports drink. To keep drinks chilled while you run, fill a bottle halfway, freeze it, and top it off with fluid before starting. Running a loop? Stash bottles in a cooler along your route, says Dimmick.


STAY ON SCHEDULE
WHY According to a study in the July 2009 Journal of Sports Sciences, when cyclists recorded their plan for hydrating during workouts—including exact times and amounts—they drank more frequently and consumed more fluid midworkout than their nonplanning peers. "Planning helps people remember how much and when they need to drink," says lead author Martin Hagger, Ph.D., of the University of Nottingham in the United Kingdom.
DRINK UP Note your thirst during your runs, and write down how offen and how much you drink. Review your notes to help you plan when to drink. Set your watch to beep every 15 minutes as a reminder to consider your thirst. "Drinking smaller amounts at regular intervals can help you absorb fluid more effectively," says Dimmick, "and avoid stomach sloshing."

PARTNER WORKOUTS

Workouts to keep you and your partner on pace

By Jeff Galloway

 Running with a partner is one of the best ways to ensure that you get out the door for every workout. But your workout may unravel if you (A) talk so much that your pace slows to a crawl or (B) race each other until someone bonks. Here are two workouts: one to help maintain a good effort and one to keep the run from becoming a race. Warm up and cool down with five to 10 easy minutes before and after each run.

Keep up the pace:
Break a 30- to 40-minute run into five-minute segments, with one- to three-minute walk breaks in between. During each segment, one person leads without speaking and with the sole focus of setting a strong, even pace. The other person runs behind and serves as coach, offering advice to help sustain the good effort: take shorter and lighter steps, keep feet low to the ground, maintain an upright body posture. After each walk break, runners should switch roles.

Rein in the pace:
To ensure you're not speeding up as you go along, you have to be able to accurately account for distance covered throughout the run. That means either one runner wears a distance-monitoring system like a GPS unit or shoe pod, or you do the run on well-marked trails or on a track. After the warmup, one person keeps tabs on the distance, announcing the passing of each quarter mile or so. The other runner is responsible for taking this information and adjusting the pace up or down according to the agreed-upon pace for the day. You can take walk breaks as needed to talk over pace adjustments. Once the pace is established, the person monitoring distance can keep tabs by announcing every half-mile completed.
PUBLISHED 06/19/2007

A Better Warm-up for Runners

Scott Quill
10/2009

 

Have you ever thought of running as jumping and landing hundreds or thousands of times in a single workout, oftentimes while moving at top speed? When you think of it this way, touching your toes and just starting out slow hardly seems like a sufficient warm-up for this dynamic activity.

"You'll increase your core body temperature, elongate muscles, and activate key areas for running," says Craig Friedman, director of methodology for Athletes' Performance.

This series of movements also benefits your body on a neurological level, Friedman says. It opens the pathways your brain uses to send messages to your muscles and also helps ingrain proper movement patterns.

Simply put, this makes you a more efficient runner. Not convinced? Here are four more ways movement prep will make you a better runner:

1. It helps balance your body

Every time your foot hits the ground, your body has to rebalance itself. Training your balance dynamically with movement prep will prepare you to do this.

2. It improves flexibility

You'll develop new ranges of motion by actively elongating and contracting muscles. Initially, this gets rid of stiffness. Stay consistent with your movement prep routine and you'll maintain your newfound flexibility better.

3. It creates symmetry in your stride

Either a lack of mobility or stability in your body can lead to an asymmetrical stride length where one limb is compensating for another. This typically leads to decreased performance, pain or injury. Movement prep helps clear up these asymmetries.

4. It boosts power, strength and endurance

You'll move more efficiently, which means you'll cover more distance with the same amount of effort and energy, and you can push off the ground with more power in every stride.

Sample warm-up (seven minutes)

You can loosen and prepare your full body for activity in under 10 minutes. Key areas for runners include the hip flexors, calves, glutes and hamstrings. Try this sample 7-minute routine to get started. Perform 4-6 repetitions for each of the movements below. (To see animated examples, check out the Library.)

1. Standing Pec Stretch

Directions: Stand in a doorway or next to a fixed object. Raise one arm and bend it 90 degrees so your upper arm is parallel with the floor and your forearm is pointing straight up to the ceiling. Place your forearm on the doorframe or object, then lean forward until you feel a stretch in your chest. Hold for 1-2 seconds, relax, and repeat for the prescribed number of repetitions.

2. Leg Cradle

Directions: Start standing, then squat back and down a few inches. Lift your right knee to your chest, placing your right hand under the knee and your left hand under your ankle. Gently pull your right leg toward your chest while extending your left leg and contracting the left glute. Alternate with the other leg and repeat for the prescribed number of repetitions.

3. Inverted Hamstring Stretch

Directions: Stand on your right leg with your knee slightly bent and your arms out to the sides with your shoulder blades together. Hinge forward at your right hip with your left leg straight back behind you and your right knee remaining slightly bent. Keep your back in a neutral position throughout the movement and try to keep your left hip from rotating to the sky. When you feel a stretch in your hamstrings and glutes on your right side, return to the starting position and repeat for the prescribed number of reps with each leg.

4. Forward Lunge, Elbow to Instep (crawling)

Directions: From a standing position, step forward into a lunge with your right leg forward. Place your left hand on the floor and your right elbow to the inside of your right foot. Your back leg should be straight. Hold the stretch for two seconds, then place your right hand outside of your right foot and push your hips to the sky. Hold again for two seconds. Drop your hips and crawl into the next repetition with the other leg. Continue for the prescribed number of repetitions.

5. Knee Hug (in place)

Directions: From a standing position, squat down a few inches and grab below your right knee with your hands. Keeping your chest up, pull your right knee toward your chest while contracting your left glute. Repeat with your other leg. Continue the movement for the prescribed number of repetitions.

 

Milkshake Worst Drink in US

Sat, 29 May 2010 13:24:33 GMT

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Milkshake containing 2,010 calories - equivalent to 30 chocolate chip cookies - has topped the list of the 20 worst drinks in the US, a new report says. 

Previous studies had pointed out the stronger impact of liquid calorie intake on weight changes, stressing that limiting these calories can contribute to a considerable weight loss in short term. 

Despite strong recommendations regarding the need to limiting liquid calorie intake, the use of sugar-sweetened beverages is becoming more popular among adults. 

According to the list published in Men's Health, a single milkshake drink fulfills a woman's daily calorie intake and falls a few calories short of the 2,500 calorie allowance in men. 

While health experts recommend the maximum use of 20 grams of saturated fat per day, milkshake made with peanut butter, chocolate ice cream and milk contains 68 grams of saturated fat and 153 grams of sugar. 

Other fattening drinks on the list include smoothie with 1,498 calories equal to 20 chocolate and peanut butter snacks, and chocolate shake with 1,160 calories equivalent to 13 hot apple pies. 

PKH/PKH

Hi!

Salam dan selamat sejahtera to all!
Setelah lama diving di dasar laut..hahah.. Now gonna revive it balik!

My habit w hub now NIGHT RUN!
Setiap hari kerja.. We will run together2! Lepas jemaah maghrib.. Trus pakai sport attire n RUN!! memandangkan no time waktu keje n balik keje pun lewat.. I like running waktu ni coz very windy n sejuk gaks..;)