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Interval Training: Get into Great Shape in Less Time

02.01.10 Posted in Topics by admin

At this time of year, many of us set goals to lose weight and get in shape. But as we all know, that’s easier said than done. Time is in limited supply, which makes it difficult to participate in a regular exercise routine. But did you know you can slash the length of your exercise session and still get the benefits of a longer workout? Fitness Secrets of Pro Athletes Interval training has been used by professional athletes for years to reach optimal physical condition. But recent research shows that just about everybody can benefit from incorporating interval training into their exercise program. Your chiropractor definitely supports your goal of staying physically active. But each of us has unique considerations when it comes to exercising, such as taking into account age, chronic health conditions and fitness level. This is why you should always discuss your fitness plans with your chiropractor before starting any exercise routine.

So what exactly is interval training? It’s simply stepping up your exercise intensity for short bursts, then returning to a more reasonable pace. You implement these short sprints several times during your exercise routine. What makes interval training so appealing is that it works for almost all types of cardiovascular exercise, even walking! For example, after a few minutes of strolling, you might increase your walking speed for 15 to 30 seconds before returning to your regular pace. You continue alternating between sprint speed and moderate speed throughout your walk. That’s really all there is to it. Pro athletes and their trainers often keep detailed records of interval training. But there’s nothing wrong with taking a more relaxed approach: match your exercise intensity to how energetic you feel. If you’re tired, then reduce the intensity of each sprint interval.

Multiple Benefits from Interval Training Studies on interval training show several key advantages … Burn more calories. When you increase your exercise intensity, you lose more calories. Research from Australia indicates that during sprinting the body boosts the levels of catecholamines – chemical messengers that instruct fat cells to let go of their fat. Get fit. Save time. One of the biggest reasons we don’t exercise frequently is we can’t fit it into our hectic schedules. Interval training can deliver the same cardiovascular benefits of longer, steady pace exercise but in less time. Fewer aches and pains. Interval training reduces certain biochemical reactions in the body that contribute to muscles soreness. Adds variety. If your workout routine is the same each time, you may lose interest. Interval training freshens the pace and engages your brain more actively than simply putting your mind on “auto-pilot” when you exercise. Researchers at McMaster University in Canada made an interesting discovery about the heart and blood vessels when interval training is used. In a six-week study conducted by the university, researchers had one group of participants do interval training on exercise bikes for 30 minutes, three times a week. They did four to six 30-second interval sprints for each session. A second group did moderate, non-interval cycling for at least 40 minutes, five days a week. The results? The interval group’s blood vessel function was improved as much as the non-interval group. Researchers remarked, “We conclude that SIT (sprint interval training) is a time-efficient strategy to elicit improvements in peripheral vascular structure and function that are comparable to ET (endurance training).1 An Australian study found evidence of interval training’s effectiveness for weight loss. Three times a week, participants rode for 20 minutes on stationary bikes. They included a series of intense eight-second sprints during each session. Another group did 40 minutes of steady-pace riding with no sprints. During the four-month study, the group that did interval training lost six pounds while the non-interval group lost less than two pounds. The advantages of interval training are proven. But the best advice is to start slow; adjust your interval intensity to your current fitness level. If you push your body too hard and too fast, you could injure yourself. Always warm up your muscles to prevent strain, and do some stretching after completing your exercise routine.

References and Sources: 1. Sprint interval and traditional endurance training induce similar improvements in peripheral arterial stiffness and flow-mediated dilation in healthy humans – Am J Physiol Regul Integr Comp Physiol 295: R236-R242, 2008. Six Sessions of Sprint Interval Training Increases Muscle Oxidative Potential and Cycle Endurance Capacity in Humans – J Appl Physiol (February 10, 2005).

Disclaimer: Information contained in this Newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional.

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Medicinal Secrets of the Magnificent Mushroom

12.29.09 Posted in Topics by admin

On September 19, 1991, two German tourists hiking in the Alps came across what would become one of the greatest anthropological finds of the twentieth century. On a mountainside they discovered the mummified remains of a 5,000-year-old man- much of his body preserved by ice and snow. Among this ancient iceman’s belongings were mushrooms. Experts believe the iceman used the mushrooms to soothe discomfort caused by the intestinal parasites found in his body. Could this be evidence that mushrooms are one of the world’s oldest natural medicines?

For most of Western History, mushrooms have been used primarily as a food source. But the mushroom has a much different reputation in other areas of the world. It has long been part of traditional medicine in Asia. The Chinese goddess of healing is often depicted holding a reishi mushroom-evidence of high stature of the mushroom in Chinese medicine. In China and Japan, herbal doctors use mushrooms to treat numerous ailments, such as stomach and intestinal problems.

Mushrooms contain many vital nutrients, including protein, potassium, copper, niacin, and folate. They’re also a good source of fiber.

While used medicinally in Asia for thousands of years, mushrooms have been analyzed by Western medicine only in the last 50 years. Hundreds of studies have looked at the role of mushrooms in treating cancer, cholesterol, high blood pressure, and providing immune support.

We know that antioxidants are important in defending the body against disease. Certain varieties of mushrooms are higher in antioxidants than carrots, green beans or red peppers. Research conducted by Penn State University in 2005 discovered that mushrooms are 12 times higher in the antioxidant ergothioneine than wheat germ – previously considered one of the two highest sources of this antioxidant. We can’t cover the health benefits of all mushrooms because there are nearly 40,000 varieties. But here’s what we’ve discovered about the best known medicinal mushrooms.

Maitake -

Studies confirm maitake activates various immune cells, such as natural killer (NK) cells that attack cancer. Animal studies show it may prove especially important against cancer of the skin, bladder, stomach and bone. It also seems to play a role in helping to stop cancer from spreading to other areas of the body. Shiitake – For almost 40 years, research on this species of mushroom shows it helps the liver speed cholesterol processing, thereby reducing levels. Substances found in shiitake mushrooms can be formidable opponents against HIV. They may block HIV from disrupting the body’s virus fighting T cells. Like the maitake, the shiitake mushroom appears to be a potent anti-cancer nutrient. As well as its delicious taste, the shiitake is low in glucose and sodium but rich in potassium and zinc. The U.S. Agricultural Research Service released a study last year that shows the way shiitake is grown may impact its medicinal power. When it’s grown on logs, the shiitake mushroom contains up to 70 percent more highmolecular- weight polysaccharides, which boost immune function. Source: “Supporting Small Farm Success with Shiitakes” – Agricultural Research Service,June 25, 2008.

Reishi -

It’s shown to be effective in reducing coughing and treating respiratory problems like asthma. Because of its anti-inflammatory properties, the reishi mushroom is widely used in Asia for treating arthritis. The Chinese and Japanese believe it can also elevate mood and heightens a person’s spirituality. Oyster – This mushroom could be a powerful ally in cardiovascular health. Scientists discovered the oyster mushroom is a natural source of the drug lovastatin, a cholesterol lowering medication. Source: Gunde-Cimerman N, Cimerman A. (Mar 1995), “Pleurotus fruiting bodies contain the inhibitor of 3-hydroxy-3-methylglutarylcoenzyme A reductase-lovastatin.” -, Exp Mycol. 19 (1): 1–6, doi:10.1006/emyc.1995.100.

Portabella and Criminis -

These two species of mushrooms are high in the antioxidant ergothioneine.

White Button -

It’s the most consumed mushroom species in North America. The white button was believed to have few medicinal properties compared to its cousins like shiitake, maitake and reishi. But new research from France found “the radical scavenging properties of the button mushroom are comparable to other edible mushrooms…” Source: “Radical-scavenging properties of extracts from the white button mushroom, Agaricus bisporus” – Journal of the Science of Food and Agriculture, Volume 88 Issue 6, pages 970-975. And here’s some more good news about mushrooms: they’re able to retain most of their antioxidant properties when cooked. So next time you’re in the produce section be sure to add plenty of mushrooms to your shopping cart.

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Discover the Healing Power of Laser Therapy

11.24.09 Posted in Topics by admin

What is Laser or Light Therapy?

Low level laser and LED Therapy is the use of specific wavelengths of light (red and near infrared) to create therapeutic effects. These effects include improved healing time, pain reduction, increased circulation and decreased swelling. The light may be provided by a low power laser or an LED (light emitting diode). Laser emits energy in a form of photons; these particles of energy are absorbed by cells and tissue resulting in conversion of light into biochemical energy. Multiple physiological responses are thereby initiated and normal cell function is restored. This process is curative and eliminates symptoms (i.e. pain, edema, etc.)

It’s history

The effect of red light on cellular funtion have been known since 1880, however the clinical benefits were only discovered by accident during laser safety tests in 1967. The first lasers suitable for treating pain became available commercially in the late 1970’s and ever since then, laser therapy has been widely utilized in Europe by physical therapists, nurses, and doctors. Now, after FDA approval in 2002, laser therapy is quickly gaining popularity in the USA.

Research demonstrates:

-Injuries treated with laser therapy heal faster

-Laser therapy has a strengthening effect on tissue repair

-Laser therapy improves blood flow and lymphatic drainage

-It is an effective mean of relief for many pain syndromes

-It can improve immune response

FACTS:

-Pain Free

-Non Invasive

-No known side effects

-Proven clinical results

-FDA Cleared Treatment

-Over 3000 clinical studies published worldwide

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Fortify your body with Zinc

11.12.09 Posted in Topics by admin

As autumn winds its way to the official start of winter, many of us are looking for ways to pump up our immune system for what’s expected to be a long and severe flu season.

When it comes to clobbering these viruses, you want to get sufficient amounts of zinc. Its a vital mineral known to bolster your immune system and help relieve cold and flu symptoms. Last year, researchers at the university of Florida discovered that zinc boosts the action of your body’s T cells- which help wipe out viruses and bacteria (Journal of Leukocyte Biology, 2009;86 (2):337 DOI:10.1189/jlb.1208759)

Other research shows zinc is useful in relieving cold and flu symptoms such as cough, sore throat, mucus discharge and body aches. As well as boosting your immune system, zinc also heals wounds, lifts enzyme activity, supports thyroid function, and assists in insulin production and storage. For women, zinc is necessary during pregnancy as its important for the growth and development of a baby. Pregnant women need to increase their zinc intake by at least 3mg daily.

For men, zinc holds promise in fighting prostate cancer, the second leading cause of cancer death in adult males. (Overview: Prostate Cancer-How Many Men Get Prostate Cancer? American Cancer Society, www.cancer.org)
Zinc may play a significant role against cadmium, a chemical that is a risk factor for prostate cancer.

Getting the Right Amount

Zinc is not stored in your system for very long, so you need to get sufficient amounts from your diet.

Good sources of zinc include oyster, meat, crab, and lobster. You can also find it in whole grain bread, legumes and cereals. However, plant-based sources contain phytates (phytic acid), which bind to zinc. This process can interfere with your body’s ability to fully absorb the mineral.

Recommended daily allowances for Zinc for males 19 years and up is 11mg, females 19 years and up is 8mg. Pregnancy is 11mg and Lactation is 12mg.* Adequate Intake(AI). Source: Institute of Medicine, Food and Nutrition Board.

Research reveals 25% of adults over 60 years are deficient in zinc. This is usually because their aging digestive systems are not as efficient at absorbing nutrients. If you fall into the 60+ age category, you may need to supplement with this mineral.

Another group at risk for deficiency is vegetarians. They may require 50% more zinc than non-vegetarians.

To get as much zinc as possible from plant sources, the American Dietic Association suggests you soak beans, grains, and seeds in water for several hours before cooking. After soaking, let the contents sit until sprouts form.

As well as vegetarians, anyone with colitis, Crohn’s disease, diabetes and liver problems may need additional zinc.

Never try “do-it-yourself” dosing with zinc supplements. Excessive zinc can actually depress your immune system and decrease levels of HDL (good) cholesterol.

Along with regular chiropractic care, zinc is one of the best ways to fortify your body from colds and flu. The results could be a sniffle-free winter!

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Research Shines Bright on Chiropractic

10.29.09 Posted in Topics by admin

As the wealth of scientific information in the chiropractic field continues to build, we want to keep you up to date with the latest research. This blog focuses on chiropractic and children. With this knowledge, you’ll be able to make informed decisions about your child’s health.

Do subluxations Cause Asthma and Allergies?

In this study, a seven year old patient was brought to a chiropractor for evaluation of recurring symptoms related to allergies and asthma (he was receiving medication for both). He had frequently suffered from symptoms of these ailments since the age of five months. After 2 weeks of chiropractic care, including full spine adjustments at all levels of vertebral subluxation, he was able to stop his allergy and asthma medications.

Here’s something fascinating to note. This child missed an average of one to two days of school per month. After initiating chiropractic care, the child did not miss a day of school for an entire year.
*Source: Chiropractic Care of a Pediatric Patient With Asthma, Allergies, Chronic Colds & Vertebral Subluxation. Journal of Pediatric, Maternal, & Family Health-Chiropractic-2009; 3:1-7.

Can Chiropractic Help Autistic Children?

In a recent review on autism, the authors of the article cited a study of 26 autistic children treated with chiropractic adjustments. Significant positive changes were noted. Some of the children were able to stop medication. Other significant physical and behavioral improvements were achieved. Five of the autistic children were even able to attend regular classes at school for the first time.

Although some case studies have shown dramatic results with chiropractic treatments on autistic children, the review authors cautioned that more controlled studies are needed to draw a conclusion on the effectiveness of chiropractic for this disorder.

*Source: Autism: A Chiropractic Perspective. Clinical Chiropractic 2006; 9 (1): 6-10

Is ADHD a Pain in the Neck?

Attention-deficit/hyperactivity disorder affects approximately 3%-10% of our children under the age of 18. It’s a collection of signs and symptoms that interferes with a child’s ability to remain attentive and control hyperactive behavior.

A five year old diagnosed with ADHD was brought to a chiropractor for assessment and treatment. The child was x-rayed and physically examined. The chiropractor identified multiple areas of spinal restrictions and a reversed curve in the child’s neck.

Chiropractic treatments included spinal adjustments, plus specific exercises and traction according to Chiropractic BioPhysics (CBP) protocols to return the cervical spine to a normal curvature. Following 35 treatments over 8 weeks, the cervical spine curve changed by over 40 degrees. As well, the patient’s behavior also changed dramatically for the better.

As of the 27th treatment, the medical doctor stated that the child no longer exhibits signs of ADHD and took the patient off all medications.

More studies are required to determine if this treatment can be consistently helpful.

*Source: Cervical Kyphosis is a Possible Link to Attention-Deficit/Hyperactivity Disorder. J Manipulative Physiol Ther 2004; 27(8):e14. ADHD ref: www.adhd.ca

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By N2H