10 Minutes Of Exercise Get Fit Or Fantasy?

By muscle fitness / February 27, 2017

 

A study recently discovered that 10 minutes of intense exercise can give you the same benefits of 45 minutes of casual exercise. They studied two groups of out of shape men who worked out 3 times a week.

Both groups made the same improvements in fitness as measured by:
• Maximal amount of oxygen uptake (Vo2max) – 20 percent increase in both groups
• Insulin sensitivity index (to prevent diabetes) – more than 50 percent increase in both groups
• Skeletal muscle mitochondrial content also increased by the same amount, even though the intense exercise group worked out for only 10 minutes per session while the casual-exercise group’s workout took 45 minutes, or 4.5 times as long.

Benefits of Exercise
• Your fitness level determines, in part, your susceptibility for suffering heart attacks (Prog Cardiovasc Dis, 2014;56:382–90), diabetes, certain cancers and premature death (Ex and Spts Sci Reviews, 2017;45(1):7-15).
• Regular exercise helps to prevent many chronic diseases including type 2 diabetes (Can Med Assoc J, 2006;174: 801–809).

http://www.drmirkin.com/fitness/tenminute-workouts-for-fitness.html

Weight Lifting Secrets For 40 and Over Beginners

By muscle fitness / January 19, 2017

There is a difference between someone in their 20’s and someone 40 plus lifting weights. The report states that middle age people who try the traditional lift heavy for 3 sets injure themselves after a few weeks and quit.

They should always do just one set. Only when they can lift that weight at least 20 times in a row and not feel sore the next morning, should they increase the resistance by going to the next heavier weight.

The key to this program is to avoid injuring their muscles by lifting weights in a single set and increasing the number of repetitions gradually so they do not cause next-day muscle soreness. They should not increase the weight (resistance) until they can lift a set of at least 20 daily and not feel sore the next day.

Before any older or out-of-shape person starts an exercise program, he or she should check with a physician to rule out serious problems that might be aggravated by weight lifting.
http://www.drmirkin.com/fitness/weight_lifting_seniors.html

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