Nutrition Health Review

WINTER 2017

Nutrition Health Review provides consumers updates on the latest medical research, news, trends, and products in nutrition and healthy living.

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Winter 2017 • Volume 114 11 YOu DON'T HAvE TO SPEND A LOT OF MONEY ON A GYM MEMBERSHIP. You absolutely do not have to spend a lot of money by joining a gym. Going to the gym is not for everyone. You can exercise from your home or around your neighborhood and still achieve your fitness goals. On the other hand, some people enjoy the camaraderie, easy access to personal trainers, access to top-of- the-line equipment, and available support most gyms offer. It is an individual decision; some people have both a gym membership and a home exercise program. If you are not a gym person, definitely don't choose the gym for your beginner exercise program. You will be setting yourself up for failure. Lots of people have gym memberships that they never use. The thinking may have been "If I spend money on a gym membership, I'll be motivated to use it." It hardly ever works out. If you are not a gym person, you'll look for a reason not to go. CHOOSE AN ExERCISE THAT INTERESTS YOu. Boredom is the enemy in an exercise program. Try activities you are interested in or ones that you may have enjoyed in your past— walking, running, rollerblading, swimming, water aerobics, joining a gym, bicycling, hiking, tennis, golf without a cart, using free weights, mall walking...the list goes on. Some people choose several activities and alternate depending on their mood. Expect exercise to be boring some of the time or maybe even most of the time, at least in the beginning, but you are not doing it for entertainment. You are doing it for your health and your future. You may find you actually enjoy exercising and look forward to it—many people do—or you may not, but making a plan and tracking your progress is crucial. Set fitness goals for yourself to keep things interesting, and you may be surprised at the amazing things you can achieve that you thought would never be possible, like running a marathon or climbing a mountain. Find that inner athlete! BREAK YOuR WORKOuT uP OvER THE DAY You don't have to do your 30 to 45 minute workout all at once. An interesting variation is to do three or four 10-minute workouts during the day. It may be easier to fit in 10 minutes on the treadmill four times a day than to set aside one large block of time. Keep in mind that this option requires extraordinary determination because you must motivate yourself to exercise several times each day. It is also helpful to purchase a pedometer to wear all day. A goal should be to accumulate at least 10,000 steps per day. A ccording to a study published this past January in PLoS One, individuals report greater enjoyment of high-intensity interval training (HIIT) compared to moderate intensity continuous (MICT) exercise due to its time efficiency and constantly changing stimulus. Investigators examined differences in enjoyment, affect, and perceived exertion between MICT and HIIT. Twelve recreationally active men and women (age=29.5±10.7 years, VO 2 max=41.4±4.1mL/kg/min, body mass index [BMI]=23.1±2.1kg/m 2 ) performed a VO 2 max test on a cycle ergometer to determine appropriate workloads for subsequent exercise bouts. Each subject returned for two additional exercise trials, performing either HIIT (eight 1 min bouts of cycling at 85% maximal workload (Wmax) with 1 min of active recovery between bouts) or MICT (20 min of cycling at 45% Wmax) in randomized order. During exercise, rating of perceived exertion (RPE), affect, and blood lactate concentration (BLa) were measured. Additionally, the Physical Activity Enjoyment Scale (PACES) was completed after exercise. Results showed higher enjoyment in response to HIIT versus MICT. Eleven of 12 participants (92%) preferred HIIT to MICT. However, affect was lower (p<0.05) and HR, RPE, and BLa were higher (p<0.05) in HIIT versus MICT. Although HIIT is more physically demanding than MICT, study subjects seemed to prefer HIIT because it's quicker and more interesting/engaging than MICT workouts. Source: Hum JS, Parsons G, Whittle T, Astorino TA. High-intensity interval training elicits higher enjoyment than moderate intensity continuous exercise. PLoS One. 2017 Jan 11;12(1):e0166299. Continued on p12 * Low on Exercise Motivation? Try Short, Intense Reps Instead of a Continuous, Moderate Workout.

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