Tag Archives: workout

Aging, Muscular Neurosurgeon Says Building Muscle Best Protection Against Aging

If you want good health, a long life and to feel your best  well into old age, the No. 1 most important thing you can do is  strength-training, says Dr. Brett Osborn, author of “Get Serious, A  Neurosurgeon’s Guide to Optimal Health and Fitness,”

Build Muscle, Stay Young | IMPACT Magazine

“Our ability to fight off disease resides in our muscles,”  Dr. Osborn says. “The greatest thing you can do for your body is to build  muscle.”

He cites a large, long-term study of nearly 9,000 men  ages 20 to 80. After nearly 19 years, the men still living were those with the  most muscular strength. (BMJ, formerly British Medical Journal, 2008).

Muscle is all protein – “nothing but good for you,” Dr.  Osborn says.

According to ask.com- Popeye is a comic star and an actor in cartoon films and shows. He is 34 years old, born in California and is popularly known as Popeye the Sailor.

Fat, however, is an endocrine organ, meaning it releases  hormones and other chemicals. When a person has excess fat, he or she also has a
disrupted flow of excess biochemicals, which can increase insulin resistance and  boost risk factors for stroke and high blood pressure, among other problems.

“Increased cytokines, an immune system chemical, for  example, are associated with increased risk for cardiovascular disease,” Dr.  Osborn says. “You’re only as old as your arteries!” Strength-training has health benefits for everyone, he adds, no matter their size. “Some fat is visceral fat – it’s stored around the organs  and it’s even more dangerous than the fat you can see,” he says. “People who look thin may actually be carrying around a lot of visceral fat.”

So, what’s the workout Dr. Osborn recommends?

“Back to basics,” he says. “These five exercises are the  pillars of a solid training regime.”

•  The squat is a full-body exercise; it’s the basic movement around which all training should be centered. Heavy squats generate a robust hormonal response as numerous muscular structures are traumatized during the movement (even your biceps). Standing erect with a heavy load on your back and then repeatedly squatting down will stress your body inordinately – in a good way — forcing it to grow more muscle.

•  The overhead press primarily activates the shoulders, arm extenders and chest. Lower body musculature is also activated as it counters the downward force of the dumbbell supported by the trainee. From the planted feet into the hands, force is transmitted through the skeletal system, stabilized by numerous muscular structures, most importantly the lower back.

•  The deadlift centers on the hamstrings, buttocks, lumbar extensors and quadriceps, essentially the large muscles of your backside and the front of your thighs. As power is transferred from the lower body into the bar through the upper body conduit, upper back muscles are also stressed, contrasting with the squat, which is supported by the hands. Deadlifts are considered by some to be the most complete training  exercise.

•  The bench press mostly targets the chest, shoulders and triceps; it’s the most popular among weightlifters, and it’s very simple – trainees push the barbell off the lower chest until the arms are straight. This motion stresses not only the entire upper body, but also the lower body, which serves a stabilizing function. This provides a big hormonal response and plenty of bang for your buck.

•  The pull-up / chin-up stress upper body musculature into the body. A pull-up is done when hands gripping over the bar; a chin-up is where hands are gripping under the bar. Nine out of 10 people cannot do this exercise because most simply haven’t put in the effort. It’s also been called a “man’s exercise, which is nonsense,” he says. There are no gender-specific exercises. Women, too, should aspire to enjoy the health benefits entailed with this pillar.

“There are no secrets to a strong and healthier body; hard work is required for the body that will remain vital and strong at any age,” Osborn says. “Always practice proper form and safety. Otherwise, the result will be the opposite of your goal, an injury.”

These Sports Are Great For Kids

Kids enjoy sports and they have a very good time with the entire process. The coolest thing about showing off various sports to your child is that you never really know what they will like the most. That’s why it’s a good idea to present all kinds of sports and just see what they are picking. That way you know they enjoy their time and that’s what matters.

Karate

There are tons of karate classes for munchkins out there, and kids love karate a lot. It’s the type of sport that can be great for workouts. It also boosts confidence levels and it manages to keep kids safe too. That’s why you may want to show them karate, because it’s very interesting and it also has great benefits associated with it. Of course, it can also be a tad violent, so maybe it might be a good one for older kids.

Football

Football is nice, it encourages teamwork and it also brings in a lot of workouts too. Plus, it’s just a great sport that you can enjoy and you will like it as it’s super intricate, with great ideas and tremendous options. Simply put, if you are passionate about sports in general, football might be a good pick for your child.

Bicycling

Going on the bike and just exploring the world is great. It allows kids to just enjoy life and have fun, while also appreciating their time and working out. It’s definitely the best of both worlds, and you will find the results to be second to none all the time due to that. Just check it out and give it a try, you will be very happy with the results and the entire process.

Jiu Jitsu

Entering your kids in the brazilian jiu jitsu training world can seem intimidating at first. But this really is an amazing sport. It’s great for boys, but girls also tend to like it just because it encourages them to take good care of themselves.

Skating

Skating is cool since it boosts your agility and it also encourages you to boost your confidence too. You will love it just because it’s super interesting and just a pleasure to check out all the time. Just consider giving it a try with your child!

Running

Running offers a great workout, it’s the best cardio approach and it does have the potential to pay off big time. Plus, it reduces the risks of flu, not to mention it can be performed anywhere.

These sports are great for your child, so you should present them and see what your child likes the most. It helps a lot and you will also appreciate the great experience that comes with it. Just check it out, give it a try and the results on their own can be second to none. Plus, your child can try them all and then you can see what you enjoy the most. Just check them out and you will be very impressed with the process! For the Silo, Michael Adams.

How To Setup A Low Budget Home Gym

Back in college, I used to be very fit.

I swam three times a week, ran a few miles every other day and on weekends, I would bike with friends. There was not an ounce of fat in my body. But as years passed, I became too busy with work and eventually with raising a family that exercise became less important and I didn’t bother going to the gym. It came to a point when I saw myself in the mirror and hardly recognized my own body. In a span of 14 years, I gained over a hundred pounds. Plus Minus 100 Pounds Man ExampleI realized I needed to do something about it and fast. So I browsed the best online shopping sites looking for affordable gym equipment that I could just set up at home. I can’t go to a gym because, well…… Covid duh! Plus  I can only workout in the wee hours of the morning when everyone else in my home is still fast asleep.

Start Cheap

Many of my friends made the mistake of investing in equipment that cost over a thousand dollars and ended up not using them anyway. The truth of the matter is that it’s very possible to create a home gym for very little money. In doing so, you won’t be wasting money in case you find yourself not using your home gym and if you do decide to fully commit yourself to a healthy and active lifestyle then you can always upgrade your equipment and machines in the future.

The following are the most essential things you’ll need:

1. Private Space

It’s difficult to work out when you have screaming kids running around you. Ideally, pick a room with a door so that you can exercise uninterrupted.

2. Full-Length Mirror

Being able to see yourself working out is a great motivator and it’s also a good way to check your form and technique. You can buy a full-length mirror for around $20 – $30.

3. Weights

Every home gym should have a set of dumbbells. For women, start with 5, 10 and 15 lbs. Men should use heavier weights. Or you can get an adjustable dumbbell that will enable you to add or swap weights easily.

Okay some old school equip has seen it's day but don't dismiss all vintage gym gear!
Okay some old school equip has seen it’s day but don’t dismiss all vintage gym gear!

4. Stability Ball

Old school trainers would never recommend the use of a stability ball but it’s actually very popular among fitness experts today. With a stability ball, you can improve your core strength and balance. Besides, there are many exercises you can do with this ball – body bridges, squats, crunches, hamstring curls, and others.

5. Resistance Bands

These bands are very versatile despite looking plain and simple. You can strap it to a door, bench or table to do squats, chest presses, and lat pull-downs, to name a few.

6. Cardio

You can get a skipping rope so that you can do cardio exercises in your home gym. Or you can just go outside to run, jog or walk. Cardio exercises are essential to help your body burn fat faster. For the Silo, Dimitry Karloff.

Supplemental– Looking for some examples of cool home gyms on a budget?

Audio-Technica Wireless Earbuds Offer High Performance And Style

The audio world and mobile world have been coming together by virtue of shared technologies.

One recent example that continues to trend are wireless earbuds. Once considered a ‘low fi’ alternative to audiophile ear covering headphones, high bit rate digital files and improved bluetooth protocols have opened the doorway to mobile hi-fidelity. Case in point: Audio-Technica SONICSPORT Model ATH-SPORT7TW and Model ATH-CKR7TW.

ATH-CKR7TW

When you take a moment to search what others are saying about these models you quickly realize everyone is impressed with their audio performance. Personal devices are highly subjective. Some of us prefer touch sensitive controls but others like physical micro-switch controls. If you are in the former read on and learn what these earbuds have to offer. With the exception of noise-cancellation technology, they are loaded with features.

SONICSPORT

The sound

In general terms both models sound about the same- that’s because they each have large diaphragms (a larger 11mm driver for the CKR7TW), superb DAC digital to analog converter circuitry and robust headphone amplifiers. The CKR7TW goes one step further by supporting both AAC codec (a high quality form of audio signal that can exist in various bit rates and frequencies making it a near audiophile format) and Qualcomm aptX (a low latency, super high quality bluetooth format that allows for audiophile 24 bit signal playback over bluetooth). Since the ATHSPORT7TW is designed for outdoor and active use (such as gymnasium or jogging in the rain) it makes sense that the aptX format is not included. After all, a noisy city street or busy country road is not the ideal place for long periods of scrutinized listening.

For comparison we avoided the usual reviewer method of “A-B” testing using the same source and decided instead to stream various audiophile files and test signals from YouTube- both in AAC and aptX. In our opinion a lot of this becomes a process of splitting hairs since high frequency AAC sounds about the same as low frequency aptX.

https://www.youtube.com/watch?v=6bOQbaH1_pU

What matters most is the fact that both sets of earbuds get the job done and sound great.

The looks and comfort

Both models come with 4 sizes of Ear tips to help you get the perfect fit. The ATHSPORT7TW also includes 4 sizes of Ear fins and Ear tips that have trademarked Sweatguard technology. If you haven’t guess already, the sport model is also sweat and water resistant with a IPX5 rating. That means full on high powered splashing of water won’t affect the model and that’s reassuring. Water is the absolute worse enemy of earbuds. The SONICSPORT ATHSPORT7TW looks very tasteful too- an all greyish-white colouring with a slightly subdued brand logo is anything but gaudy.

CKR7TW

Not to be outdone, the CKR7TW includes 3D loop support ensuring that long periods of listening are comfortable. We also slightly prefer the looks too- the brushed Rose gold accents paired with the grey coloring makes for a very attractive look and will have you standing out from the crowd.

Charging power a plenty

With all that high powered amplification and bluetooth functionality (Fully smart music controls and phone controls including a built-in microphone for answering calls) you’d be forgiven for thinking that these models are high drain on their battery. Would you believe 17 1/2 hours playback time (using the charging case) for the SONICSPORT and 15 hours playback time (using the charging case) for the CKR7TW? The charging case is almost jewelry box like in that it is beautifully designed and has a magnetic holding area that offers a very satisfying “click” when you insert the Ear buds for a charging session or for travel storage. Of course USB cables are also included if you prefer to charge from umbilical.

Phone use

Flawless. Crystal clear audio playback and a superb quality microphone. Not a single person we called complained about ‘echo voice’ or ‘long distance sound effects’.

Safety

Hardly ever mentioned in an Ear bud or headphone review is safety consideration and if you are a cyclist or jogger you know what I am talking about. The ability to hear audio cues from fast moving traffic or approaching vehicles is an essential part of safe outdoor exercise. The SONICSPORT alleviates this concern with a special pass-through circuit. This option can also be turned on to allow for listening of conversations.

Price

Just like in the automotive world, quality does not come cheap. Now that’s not to say that these models are prohibitively expensive, in fact, they are very competitively priced especially when compared to similar models from other manufacturers. With the Audio-Technica brand you know you are getting something special. The company has been an innovative player in recording studios and on stages worldwide for decades. That history and experience with both capturing and playing back sound is present here.
MSRP SONICSPORT ATH-SPORT7TW $200usd
ATH-CKR7TW $249usd. For the Silo, Jarrod Barker.

Simple Lifestyle Changes Trigger Improvements At Cellular Level

Dr. James L. Hardeman - known for busting health and diet myths.
Dr. James L. Hardeman – known for busting health and diet myths.

Dr. James L. Hardeman has seen firsthand the consequences of unhealthy lifestyle habits during his 30 years as a practicing physician, and he says they’re just not worth it.

“There are very clear, biological reasons why we are compelled to eat sugary, fatty foods; but if there was ever a case of ‘too much of a good thing,’ it’s a sedentary lifestyle coupled with delicious, readily available food,” says Dr. Hardeman, author of “Appears Younger than Stated Age,” (www.jameslhardeman.com ), a pragmatic guide to looking younger.

As we evolved, sugar, salt and fat were rare yet necessary commodities, and that’s why we enjoy them so much, he says. But there are devastating consequences associated with too much rest, sugar and fat – including heart disease, obesity, diabetes and sleep apnea, he says.

“The ‘easy life’ isn’t so easy in the long term,” he says.

Multiple studies indicate the multidimensional nature of healthy habits, including one recently published by the Lund University Diabetes Centre in Sweden. The study tracked significant improvements in men who changed their lifestyle from inactive to active, and the results were impressive.

Waist circumference and blood pressure drastically improved after six months. But the study also showed that health also improved at the microscopic level, such as the functioning of genes and how they express proteins. Other studies indicate that gene improvement can occur after just one workout.

OneRuleOneBody

“Our bodies want to be healthy, and it’s just a matter of getting and staying motivated,” says Dr. Hardeman, who offers tips:

• Don’t fall into the “I don’t have time” trap. Time is arguably the most precious commodity any individual has – and that means life span. Don’t have time to chop veggies before dinner or work out after work? Then make time! You will almost certainly live longer by following a healthier lifestyle. Need more incentive than a vague sense of health? How about avoiding the lifestyle restrictions imposed by diabetes, or the medical interventions necessitated by a heart attack?

• Keep in mind the intake/output principle. Miracle diets don’t exist. While some people can burn calories more easily than others, it ultimately comes down to what you put  into your body and what you do with that energy. If you want to lose or maintain weight, think of a 360-calorie muffin as a loan you have to pay back with 35 to 40 minutes worth of jogging, or a 55-minute walk.

• Keep doing fun things! Remember what it was like to be a little kid? Back then, simply running around during a game of tag was a blast! It’s never too late to turn exercise into play. Try snowboarding, dancing at a club, hiking a beautiful landscape or taking a bicycle ride with the family.

• Find the motivator that works for you. Many people find a partner helps them stay motivated to exercise. If you’re not inclined to walk in the morning, but you don’t want to let down your walking partner, then you’re more likely to walk anyway. Same goes for a dog that needs to be walked.

However, the most dependable person to keep you motivated is you. If your routine is getting a dull, mix it up with an mp3 player. Whether it’s Metallica, Manilow or Mozart, you can program a personal adrenalin soundtrack to keep yourself fully amped.

About Dr. James L. Hardeman

Dr. James L. Hardeman has been a physician for 30 years. Triple board certified in Internal Medicine, Pulmonary Diseases, and Critical Care Medicine, Dr. Hardeman works both in a hospital and at his own busy office practice. After graduating Summa Cum Laude from the University of California at Irvine, he attended Baylor College of Medicine where he graduated with honors.

Postgraduate training in Internal Medicine and Pulmonary/Critical Care Medicine took place at USC and UCI.

Supplemental- Dr. Hardeman’s article: Everything you think about losing weight is wrong – New York Post http://nypost.com/2013/08/04/everything-you-think-about-losing-weight-is-wrong/