21 Gun Salute Workout
11 minute AMRAP
11 Dumbbell Thrusters
11 Kettlebell Deadlifts
11 Pull Ups
11 Knee Tucks
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11 minute AMRAP
11 Dumbbell Thrusters
11 Kettlebell Deadlifts
11 Pull Ups
11 Knee Tucks
With a new blood test, researchers at the Charité — Universitätsmedizin Berlin can determine the state of the internal clock of a person. Once the internal rhythm of patient is known, drugs could be administered at particular times of day making them more effective and with fewer side effects than standard therapy. The study was published in The Journal of Clinical Investigation.
Dr. Achim Kramer from the Institute for Medical Immunology at the Charité, was the identification of biomarkers in blood that characterize the so-called internal time of an individual.
Prof. Kramer is convinced that chronotherapy could be superior to standard therapy; “Such a therapy taking time of day into consideration has been rarely applied until now, since a simple diagnostic was unavailable. We think this novel objective test of internal time can contribute to time of day gaining more meaning in diagnosis and therapy.”
In future clinical studies, the scientists plan to demonstrate greater effectiveness of personalized chronotherapy. For that, the therapy will be adapted to the patient’s internal time. When the time window with maximum drug effectiveness is known, the effect of the treatment can be optimized and simultaneously the risk of side effects can be minimized.
Prescribe FIT’s Halloween Workout for you to burn off all that candy!
3 sets of 0:31 seconds Bear Crawls (Monster Crawls)
3 sets of 10 reps Push Ups (Earth Movers)
3 sets of 10 reps Alternating Lunges with Frankenstein hands
3 sets of 0:31 seconds Jumping Jacks (Vampire Wings)
3 sets of 10 reps Sit Ups (Zombie Raisers)
3 sets of 0:31 seconds Stability Ball Planks (Witches Brew)
A daytime nap taken once or twice a week may lower the risk of having a heart attack/stroke, finds research published online in the journal Heart. But no such association emerged for either greater frequency or duration of naps.
This is an observational study, and as such, can’t establish cause, added to which the information on nap and sleep patterns relied on personal recall. But nap frequency may help to explain the differing conclusions reached by researchers about the impact of napping on heart health, suggest the study authors.
In a linked editorial, Drs Yue Leng and Kristine Yaffe, of the University of California at San Francisco, USA, point out that research in this area is hampered by the absence of a gold standard for defining and measuring naps, making it “premature to conclude on the appropriateness of napping for maintaining optimal heart health.”
But they add: “While the exact physiological pathways linking daytime napping to [cardiovascular disease] risk is not clear, [this research] contributes to the ongoing debate on the health implications of napping, and suggests that it might not only be the duration, but also the frequency that matters.”
And they conclude: “The study of napping is a challenging but also a promising field with potentially significant public health implications. While there remain more questions than answers, it is time to start unveiling the power of naps for a supercharged heart.”
Applying a heating pad overnight may help people with supine hypertension, a condition that causes their blood pressure to increase when they lie down including during sleep, according to preliminary results presented at the American Heart Association’s Hypertension 2019 Scientific Sessions.
Supine hypertension is present in about half of people with autonomic failure, a chronic degenerative disease that affects the part of the nervous system that regulates involuntary functions such as blood pressure and heart rate. Overnight increases in blood pressure are associated with damage to the heart and kidneys. It can also increase urine production, which can worsen a condition where a person’s blood pressure rapidly drops upon standing, such as when first getting out of bed in the morning.
The researchers found that heat therapy applied during sleep decreased systolic blood pressure, with a maximum reduction of 30 mm Hg after four hours of heat. Despite lowering overnight systolic blood pressure, heat therapy did not decrease nighttime urine production or improve the sudden drop in morning blood pressure.
“In many patients with autonomic failure, heat exposure decreases blood pressure by shifting blood to skin vessels,” said Luis E. Okamoto, M.D., study author and research assistant professor of medicine at Vanderbilt University Medical Center in Nashville, Tennessee. “The use of local, controlled heat therapy may be a novel and simple approach to treat supine hypertension in these patients without using medications; however, additional studies are needed to assess the long-term safety and efficacy of this approach.”
Lifting weights for less than an hour a week may reduce your risk for a heart attack or stroke by 40 to 70 percent, according to a new Iowa State University study.
“People may think they need to spend a lot of time lifting weights, but just two sets of bench presses that take less than 5 minutes could be effective,” said DC (Duck-chul) Lee, associate professor of kinesiology.
“Lifting any weight that increases resistance on your muscles is the key,” Lee said. “My muscle doesn’t know the difference if I’m digging in the yard, carrying heavy shopping bags or lifting a dumbbell.”
Less than an hour of weekly resistance exercise (compared with no resistance exercise) was associated with a 29 percent lower risk of developing metabolic syndrome, which increases risk of heart disease, stroke and diabetes. The risk of hypercholesterolemia was 32 percent lower. The results for both studies also were independent of aerobic exercise.
“Muscle is the power plant to burn calories. Building muscle helps move your joints and bones, but also there are metabolic benefits. I don’t think this is well appreciated,” Lee said. “If you build muscle, even if you’re not aerobically active, you burn more energy because you have more muscle. This also helps prevent obesity and provide long-term benefits on various health outcomes.”
The study surveyed approximately 800 parents in 2010, 2013, and 2016 about what they ordered for their 2- to 11-year-old child in the past week from one of the top four fast-food restaurants. Sixty-one percent of those surveyed were moms aged 25-40, and most had two or more children aged 2-11 years.
The study also found children are eating fast food more often. In 2016, 91 percent of parents reported purchasing lunch or dinner for their child in the past week at one of the four largest chains, up from 79 percent in 2010. Families visited McDonald’s the most.
Nearly all parents responded positively to healthier kids’ meal policies at the specific restaurant they visited and said the policy would make them purchase food for their child at that restaurant more often.
Fifty percent of children who received a kids’ meal got a healthier side item, and 59 percent received a healthier kids’ meal drink.
In general, parents are purchasing healthier options for their younger children (ages 2-5) than for older kids (ages 6-11) at fast-food restaurants.
Across all three years studied, parents were significantly more likely to buy only a kids’ meal, and not another menu item on top of it, for a younger child than for an older child (64 percent versus 46 percent, respectively).
Parents were also more likely to receive a healthier drink when purchasing a kids’ meal for a younger child than for an older child (66 percent versus 50 percent, respectively).
A new study has shown that eating vegetable nitrates, found mainly in green leafy vegetables and beetroot, could help reduce your risk of developing early-stage age-related macular degeneration (AMD).
The research showed that people who ate between 100 to 142 mgs of vegetable nitrates each day had a 35% lower risk of developing early AMD than people who ate less than 69mgs of vegetable nitrates each day.
Lead Researcher Associate Professor Bamini Gopinath from the Westmead Institute and the University of Sydney said the link between vegetable nitrates and macular degeneration could have important implications.
“This is the first time the effects of dietary nitrates on macular degeneration risk has been measured.
“Essentially we found that people who ate 100 to 142 mgs of vegetable nitrates every day had a reduced risk of developing early signs of macular degeneration compared with people who ate fewer nitrates.
The research did not show any additional benefits for people who exceeded 142mgs of dietary nitrate each day. It also did not show any significant connections between vegetable nitrates and late stage AMD, or between non-vegetable nitrates and AMD risk.
“Our research aims to understand why eye diseases occur, as well as the genetic and environmental conditions that may threaten vision,” Associate Professor Gopinath concluded.
A new Michigan State University study adds to growing evidence that participating in recreational sports not only can help improve grades while attending college, but it also can help students return for another year.
Among nearly 1,800 recent freshmen at MSU, students who played intramural sports averaged a 3.25 grade point average at the end of their first year compared to a 3.07 GPA for those who didn’t play.
But it’s more than just better grades. Those who participated in recreational sports were less likely to drop or fail any classes their first year and were 40% more likely to move onto sophomore status. They also were 2.5 times more likely to come back to the university.
The findings are published in the Journal of College Student Retention: Research, Theory and Practice.
According to the researchers, the sweet spot seems to be anywhere between four to seven different activities throughout the year, which is new data discovered in another soon-to-be-published study led by Vasold and Pivarnik.
“Don’t go crazy. Don’t join 20 teams,” Pivarnik said. “Grab some friends, find a moderate number of activities and get involved in something different. The four-to-seven range seems to be effective and is linked to a higher GPA.”
Read more about how “Can Recreational Sports Make You A Better Student?” from ScienceDaily.
An analysis of data from almost 46,000 people has found that weight loss, nutrient boosting and fat reduction diets can all reduce the symptoms of depression.
Dr Joseph Firth, an Honorary Research fellow at The University of Manchester and Research Fellow at NICM Health Research Institute at Western Sydney University, says existing research has been unable to definitively establish if dietary improvement could benefit mental health.
And the study provides convincing evidence that dietary improvement significantly reduces symptoms of depression, even in people without diagnosed depressive disorders.
Dr Firth said: “The overall evidence for the effects of diet on mood and mental well-being had up to now yet to be assessed.
“But our recent meta-analysis has done just that; showing that adopting a healthier diet can boost peoples’ mood. However, it has no clear effects on anxiety.”
“The similar effects from any type of dietary improvement suggests that highly-specific or specialized diets are unnecessary for the average individual.
“Instead, just making simple changes is equally beneficial for mental health. In particular, eating more nutrient-dense meals which are high in fibre and vegetables, while cutting back on fast-foods and refined sugars appears to be sufficient for avoiding the potentially negative psychological effects of a ‘junk food’ diet.” said Dr Firth