For those individuals that are sedentary, even low-intensity movement interruptions––five minutes every hour––can improve metabolic conditions.
The American Council on Exercise along with a team of researchers in the High Altitude Exercise Physiology Program at Western State Colorado University investigated the optimal frequency, intensity and time for reducing sedentary behavior to improve cardiometabolic health in middle-age and older adults.
Through this study we learn that improvements in one’s HDL, triglycerides and blood glucose can occur by simply moving, at a minimal intensity level, for five minutes every hour. In fact, duration and frequency proved more important than an increase in movement intensity.
Of course, these study results do not mean that regular, structured exercise is unimportant in the quest for better health. Rather, the focus should be placed on both regular exercise and reduced sitting time.
View the study’s results here.
Read more about exercise induced inflammation and how to reduce it from the Collegiate & Professional Sports Dietitians Association.
I’ve been wanting a wearable for some time, but it wasn’t until I attended a lecture by Jay Blahnik, Director of Fitness and Health technologies for Apple Inc., while attending the IDEA World Fitness Convention that I decided to get an Apple Watch Series 3. As a personal trainer, I wanted an accurate device that counted steps, measured my heart rate, tracked my sleep, activity, and calorie burn. This device does it all, and more!
If you are considering a wearable, here are three articles that can provide you with details on the health and activity components of the Apple Watch:
ACE Fitness Professional, Justin Robinson writes:
Your workout is complete and now the real race begins. As you wipe off the last bead of sweat from your forehead, you rush to the locker room to grab your shaker bottle. Your “anabolic window” is closing so you chug your protein mix before you even sit down to catch your breath.
Does this sound familiar? As trainers and athletes, we have been told for years that nutrient timing is crucial and that we are “wasting our workout” unless we ingest a post-workout shake immediately. The classic nutrient timing train of thought has been to consume carbohydrate before a workout and protein afterward. While this approach is logical, is it supported by current research?
Some may argue that we actually have it backwards, and that protein is more effective prior to a workout. Furthermore, timing is not crucial as long as we consume adequate calories and nutrients within a 24-hour period.
To help clear up some of the confusion, here’s what you need to know about nutrient timing.
Learn some simple exercises you can do everyday that will help bring relief, as well as prevent common foot injuries.