Category Archives: Lose Weight Fast

The three-year multi-centre randomised controlled trial was conducted in eight countries (Denmark, Finland, the Netherlands, the UK, Spain, Bulgaria, Australia and New Zealand), starting with an eight-week weight reduction phase, followed by a three-year weight maintenance phase.

In the first phase, participants had to achieve a weight loss of eight percent or more using total meal replacements. In total 2,326 overweight or obese adults aged 25-70 years with pre-diabetes were enrolled.

Ninety seven percent of trial graduates who had achieved the required fast weight loss had not developed diabetes by the end of the three-year trial.

Professor Brand-Miller highlights: The most important finding in PREVIEW was the low incidence of diabetes in all groups at the end of the study.

Just 62 participants developed type 2 diabetes, giving a cumulative incidence of only one per 100 person-years. This compared with about five per 100 person-years in the diet arm of a 2002 Diabetes Prevention Study in the United States. In that study, participants had slower weight loss over a longer timeframe.

In the PREVIEW study, no differences were found between the two diets or the two physical activity programs, although fewer participants in the high protein groups achieved normal glucose status. With such a low incidence of diabetes, the researchers did not have the ability to detect any difference between the diet or physical activity arms. It is also important to note they did not have an untreated control group.

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Fast weight loss and healthy lifestyle provides diabetes hope - News - The University of Sydney

Running and walking both offer their own unique benefits and risks. Here is everything you need to know about the pros and cons of each type of exercise and which is best for your health goals.

Both running and walking can help you burn calories, but running generally burns more.

For example, if you compare a 20-minute walk and a 20-minute run, you'll burn more calories running, because you expend more energy the faster you go. Here's the number of calories per hour a 185-pound person can burn walking and running at different speeds:

But if you compare by distance rather than time, the calories burned may not differ as much. For example, if you walk two miles at a pace of 17 min/mile, you will burn 202 calories. If you cover that same distance running at a pace of 9 min/mile, you will burn 293 calories.

Both walking and running can help you lose weight, but running may be the better choice. A 2008 analysis found that people only lost modest amounts of weight about 0.1 pounds per week by walking.

On the other hand, a large 2013 study found that people lost significantly more weight running than walking. It looked at more than 45,000 walkers' and runners' exercise over 6.2 years and found that men and heavier women especially lost more weight running than walking.

"The result really depends on how much energy [you] burn between walking and running," says Duck-Chul Lee, an associate professor of kinesiology at Iowa State University. "And it's not black and white there is fast walking and slow running, and fast walking could be faster than slow running."

Both walking and running can improve heart health. A 2010 review found that walking improves cardiovascular health by lowering blood pressure and reducing your risk of coronary heart disease.

A large 2017 study found that small increases in the number of steps people took per day and in the intensity of their activity lowered their cardiometabolic risk, such as diabetes and heart disease. People who took more steps a day also had a smaller waist circumference, lower weight, and improved insulin levels.

Additionally, a large 2013 study found that both walking and running reduced the risk of high blood pressure, high cholesterol, and diabetes. The study also found that a faster pace lowered these risks even further.

Although running is generally known to improve heart health, some research suggests that too much long-distance running can be harmful. It's a controversial topic, Lee says.

"[Excessive running] may put more stress on your heart, and that could be a potential explanation for why running may not provide unlimited benefits. 'The more, the better' may not be true in terms of running, specifically with heart disease ," Lee says.

However, this is only for people far exceeding recommended exercise guidelines, like marathoners.

Because running is a higher-impact activity than walking, running poses a greater risk of injury. In fact, walking has less than a third of the injury risk of running.

"There's more risk of injury the faster you go," says Catrine Tudor-Locke, a professor and dean of the College of Health and Human Services at the University of North Carolina at Charlotte. While running, "you could trip, you could fall, you could twist an ankle. You could also do that with walking, but it's less likely because you're going at a slower relative pace than running."

About 60% of runners will experience an injury that prevents them from doing the activity. Some common injuries in runners are:

Additionally, if you're obese, "walking is more recommended than running because it has less loading and less stress in the knees and ankles," Lee says.

Overall, both walking and running can help you achieve the recommended weekly amount of exercise. You should exercise between 150 to 300 minutes per week if doing a moderate-intensity activity or 75 to 150 minutes if exercising vigorously.

There is no right choice for which is better for your health. Rather, deciding between walking and running depends on your unique goals and risk factors. For example, if you are older or have joint problems walking may be the better option for you. Conversely, if you're pressed for time, running might be the more practical choice.

"The number-one reason why people don't meet the physical activity guideline goals is they don't have time," Lee says.

For people who are sedentary, walking can also be a great starting point. From there, you can gradually increase speed and distance until you are able to start jogging and running, Lee says. Another option for new runners could be the run-walk-run method.

The run-walk-run method involves alternating between running for a certain amount of time and walking for a set number of minutes.

For example, you can run for two minutes and walk for one minute, or run for four minutes and walk for one minute, and then repeat the cycle.

Coaches and runners say the method helps reduce fatigue, avoid injury, and speed recovery. It can also help you ease into running if the idea of running for a certain time or distance seems daunting.

Whether you decide to walk, run, or both, what matters is that you make the time to exercise. It's also important to always challenge yourself to be healthier. "I basically tell people to do more than they did the day before," Tudor-Locke says.

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Should you walk or run? Which is best for weight loss, joint health, and burning calories - Insider - INSIDER

Metabolism is the set of chemical reactions that break down the food we eat into energy and muscle.

Though many people think that they will lose weight if they speed up their metabolism, this isn't necessarily true. Here's what you need to know about the complicated relationship between metabolism and weight-loss.

There is evidence that cardiovascular exercise can help boost your metabolism for a short period after you work out, but this effect only lasts for an hour or so and is not usually enough to cause significant weight loss.

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The sad truth is that it's hard to change your BMR in any significant way. The fact that some people naturally have a faster BMR than others is largely due to genetics.

As you age, your metabolism becomes less efficient, or what we think of as "slowing down," says Heather Seid, a registered dietician and Bionutrition Program Manager at Columbia University.

There are many reasons your metabolism slows down, including losing muscle mass and changes in your cells. But the main reason for metabolism change is that people become less active as they get older.

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The hard truth about losing weight why speeding up your metabolism for weight loss is a myth - Business Insider India

Bilirubin is a viscous, brownish-yellow substance that is a natural byproduct of liver processes like breaking down old red blood cells.

Normally, it is excreted from the body without cause for alarm, but at times it can build up in high levels, indicating an underlying health condition like non-alcoholic fatty liver disease, hepatitis, or alcoholic cirrhosis.

However, some conditions like Gilbert's syndrome an inherited condition that is harmless can cause elevated bilirubin levels.

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High bilirubin levels result in jaundice a condition that causes a distinct yellow cast to the skin, the whites of eyes, and the underside of the tongue.

If you are experiencing these symptoms, seek medical attention immediately, as an underlying liver condition will require more than just at-home remedies. However, following these four tips can help you boost overall liver health in addition to medical guidance.

Staying hydrated helps lower bilirubin levels by facilitating the removal of waste from the body. Men should aim to drink about 125 ounces of water a day and women 91 ounces.

Because fruits and vegetables are low in fat and sugar, they promote overall liver and organ health.

Kwo is a big fan of the Mediterranean diet for those looking to improve their liver health. The diet emphasizes leafy green vegetables. "So spinach, broccoli, cabbage, arugula, these are all good for the liver," says Kwo. Other liver-healthy foods include:

Good sources of fiber include:

Kwo says the Dietary Guidelines Advisory Committee, a federal body made up of 20 health experts, recently recommended that both men and women limit themselves to one drink per day. However, to promote maximum liver health, you should avoid drinking entirely.

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4 ways to naturally lower bilirubin levels and improve your overall liver health - Business Insider India

Diabetics are often advised to exercise to lose weight, yet working out can often be a double-edged sword for people with the condition. On the one hand, weight loss can help lessen the severity of some of the symptoms and, in some cases, put diabetes in remission.

On the other, exercise presents a possible danger to many diabetics because it affects blood sugar levels. When we exercise, our body draws on reserved sugar in our muscles and liver (aka glycogen).

Blood sugar levels are affected because sugar from the blood is used to restore those glycogen stores, which can lead to disorientation and discourage some patients from continuing an exercise regimen.

Although doctors advise diabetics to exercise, theres been very little universal guidance on how to do it safely. Until now, that is. Researchers from Swansea University drew up a landmark agreement on how diabetics should tackle workouts, addressing everything from carbohydrate intake to the severity of workouts.

Top diabetes research groups, including the American Diabetes Association and the Juvenile Diabetes Research Foundation, have endorsed the agreement.

On the basis of the evidence, we can now recommend how to safely use these devices and support people with type 1 diabetes, Dr. Richard Bracken, a researcher at Swansea Universitys School of Exercise Sciences and Lifestyle, said in a statement. It will help them to obtain the health benefits of exercise, whilst minimizing wide fluctuations in their blood glucose level.

This article will go over some of the highlights from the report, which is extensive. For full details, click here.

Before working out, diabetics should check their blood sugar levels to see if its safe to start exercising. The Mayo Clinic suggests a blood sugar range from 5.6 to 13.9 mmol/L.

The researchers advise eating carbs that are low on the glycemic index 30-60 minutes before exercise.

During exercise, ensure your blood sugar levels stay within 7.0 to 10.0 mmol/l. Additionally, if levels fall below 4.0 mmol/l you should stop exercising and consume carbs and wait to continue until levels return to normal. If levels fall below 3.0 mmol/l, no exercise should be done for the rest of the day.

Levels should remain between 4.0 and 10.0 mmol/l for the first 90 minutes after exercise. The report details how much carbs should be consumed depending on the severity of your workout.

The report also details how children and adolescents with diabetes should approach exercising.

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How Diabetics Should Approach Carbs and Working Out - Muscle & Fitness

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Vegan! Paleo! 5-2 Fasting! The sheer number of trendy diets out there can make your head spin, and each one has its army of true believers, who post all over Instagram about how awesome they feel after giving up carbs/sugar/meat/dinner. But which one of these diets can really help you lose the weight and, more importantly, keep it off long-term? Experts talk about the good, the bad, and the hungry.

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1Mediterranean Diet

Based on the heart-healthy lifestyle of Greece, Italy, Spain, and Portugal, Mediterranean-style diets include healthy fats such as avocados, olive oil, nuts, and fish at least twice a week, plenty of beans, fruit, leafy greens, and whole grains, and even a daily glass of red wine. You can eat cheese in moderation, but limit the red meat to once or twice a week.

RELATED: Hey, Let's Talk About Why You Want to Lose Weight

How it works for weight loss: Though this diet's primary appeal is in its numerous health benefitsit can lower your risk of both chronic disease and cognitive declineit can also lead to weight loss if you limit your calorie intake to 1,500 a day or less. Studies have found that following either a traditional Mediterranean diet or a low-carb version of it can result in weight loss of about 5-10% of body weight over 12 months. And that weight stays offa recent British study found that for people who had lost large amounts of weight, those who consumed a Mediterranean-style diet were twice as likely to keep it off. "This diet is easy to maintain, because the food is delicious!" says Amanda Beaver, R.D. a dietitian at Houston Methodist.

2DASH Diet

The low-sodium Dietary Approaches to Stop Hypertension (DASH) Diet was designed as a way to help people control their blood pressure without using drugs, though a few books have used it as a basis for a weight-loss diet. DASH emphasizes fruits, vegetables, whole grains, and low-fat or nonfat dairy and limits saturated fat and dietary cholesterol.

How it works for weight loss: You will certainly improve your health with this diet, and if you restrict calories while following DASHs heart-healthy rules, you can lose weight and lower your blood pressure. A recent study found of obese older adults found that those who followed the DASH diet lost weight and decreased body fat, along with many other health benefits. "DASH is one of my favorite diets," says Meridan Zerner, R.D., a dietitian at the Cooper Clinic in Dallas. "You're getting the anti-inflammatory, high fiber, heart-healthy benefits, and if you use a personalized, calorie-limited plan, you can absolutely lose weight."

3myWW (formerly Weight Watchers)

Formerly known as Weight Watchers, this diet company has been around so long, your Grandma probably tried it when she was trying to take off the baby weight. With the newest version, myWW, you get sorted into a color-coded program that assigns you a certain number of points per day (foods are given points based on calories, saturated fat, sugar, and protein)you can eat whatever you want within that range. You can also eat an unlimited amount of 0-point foods (most fruits and veggies and lean proteins such as fish, tofu, beans, eggs, and chicken breast fall into this category). Memberships start at $3.50 a week for a point-tracking app and digital support; $11.27 a week gets you unlimited access to meetings and a personal coach.

How it works for weight loss: Research has consistently found that WW is effective at safely taking off the pounds. A 2013 study found that dieters assigned to WW were more than eight times more likely to lose 10% of their body weight over 6 months than those trying to diet on their own. "There is a lot of evidence that using a tracking app can help you lose weight," says Zerner. She adds that even if you stop tracking every meal, it is easy to maintain weight loss once you internalize which healthy foods are low or 0 points.

4Vegan Diet

Going a step further than the traditional vegetarian diet, vegans shun all animal products, including dairy, eggs, and honey. While many choose this lifestyle for ethical or environmental reasons, some people look to the vegan diet for weight loss as well. And with the new era of plant-based meats, going vegan is easier than ever.

How it works for weight loss: Just going vegan wont necessary help you drop the weight. After all, candy, pasta, and potato chips can all fall under the vegan label without being particularly healthy or low-cal. "If you eat high-quality vegan food, like leafy greens and plant-based proteins, you can lose more weight than either vegetarians or omnivores," says Beaver; studies confirm that those on a plant-based diet have a lower average BMI than those who eat animal products. A 2020 Australian study came to the interesting conclusion that vegans and vegetarians are more likely to stick with the diet over the long run than those on plans such as paleo, because they were motivated by ethical and moral beliefs rather than just weight-loss.

5Flexitarian Diet

Whereas the vegan diet goes one step beyond vegetarianism, the Flexitarian diet takes it one step back, explains Dawn Jackson Blatner, R.D., nutritionist and author of The Flexitarian Diet. "This is a very pro-plant diet, but it gives you the flexibility to have a hot dog at a ballpark, or to eat some turkey at Thanksgiving," she says. There are no strict calorie limitations, though Blatner's book provides a 5-week plan that provides around 1,500 calories a day.

How it works for weight loss: By filling your plate with more vegetables, fruits, whole grains, and plant proteins, and sticking with the low-cal plan, you can lose weight and improve your health. A recent review found that people who followed a flexitarian diet had lower BMIs and lower rates of metabolic syndrome than people who regularly ate meat.

6Intermittent Fasting

There are a few different ways to do the intermittent fasting plan: Some people eat whatever they want 5 days a week, then consume a very low calorie diet (usually around 500 calories) on the other 2 days; others restrict their eating to an 8-hour window every day. Say, eating unlimited food between 8 a.m. and 4 p.m., and fasting for the other 16 hours.

How it works for weight loss: By limiting your overall calories consumption, youll take off the pounds, says Zerner, who points out that there is some evidence that this diet can also increase your metabolism rate and have other positive health effects. A 2015 meta-study found that people who did intermittent fasting lost about the same amount of weight as those who did a regular calorie-restricted diet.

7Volumetrics DIet

Consistently rated as one of the best diets by U.S. News & World Report, Volumetrics was created by Barbara Rolls, Ph.D., a professor of nutrition at Penn State University. The strategy here is simple: Fill up on foods that provide the most nutrition for the least amount of calories. Foods are divided into four categories, from least energy-dense (fruits, non-starchy vegetables, broth-based soups) to most energy-dense (crackers, cookies, chocolate, nuts, and butter); dieters plan their meals to include as many of the lower-density foods as possible.

How it works for weight loss: The math here is simplethe fewer calories consumed, the more weight you'll drop. A 2016 study found a significant association between low-energy-density diets and weight loss.

8Plant-Based Diet

Similar to a Flexitarian diet, a plant-based diet doesn't have any super-strict rules: You just focus on eating whole foods derived from plants most of the time, with wiggle room for the occasional piece of chicken or scrambled egg. You're basically taking the standard American dietwhich features a big hunk of meat in the center of the plate, with a few vegetables scattered on the sideand flipping that around, so vegetables, fruits, beans, nuts, and whole grains, are the star of the show, and beef, poultry, fish, eggs, and dairy only make small, cameo appearances when you have a true craving.

How it works for weight loss: Plant-based foods tend to be higher in fiber and lower in fat than animal products, keeping you filled up for fewer calories. According to one large study, overweight and obese adults who followed a plant-based diet for six months lost an average of 26 pounds.

9Skip It: Paleo Diet

The Paleo diet is still getting a lot of buzz, even though it's nearly impossible for modern-day humans to stick with this diet over the long-term. Based on the eating patterns of our Paleolithic ancestors, this diet requires a strict adherence to foods that would have been hunted and gathered, including lean meat, nuts and seeds, fruits and vegetables. While it cuts out processed foods, it also eliminates dairy, grains, beans and legumes. "Any diet that has a glaring list of what's not allowed is going to be very hard to maintain," says Bonnie Taub-Dix, R.D.N., creator of BetterThanDieting.com, author of Read It Before You Eat It. "You want a diet that makes you feel balanced both emotionally and physically." While the elimination of processed food is a good thing, the complete elimination of healthy whole grains can leave you with a shortage of important vitamins and minerals, according to the Academy of Nutrition and Dietetics.

10Skip It: Keto Diet

Sure, you can lose weight initially on this high-fat, low-carb diet, which puts your body into a state of ketosiswith no carbs to burn off for energy, your cells start burning off stored fat. But keeping your body in what is basically a crisis state is not a viable long-term plan, says Kristine Clark, Ph.D., a sports nutritionist at Penn State University, who also points out that the diet can lead to side effects such as headaches, muscle soreness, constipation, and fatigue.

11Skip It: Sirtfood Diet

Kale smoothies are suddenly hot, thanks to Adele's recent weight loss, which newspapers have linked to the strict Sirtfood diet. The diet focuses on the powers of foods that contain a group of proteins called sirtuins, including kale, red wine, strawberries, onions, soy, parsley, matcha tea, and oily fish such as salmon and mackerel. The first phase of the diet involves a lot of green juices and restricted calories, before you move into the maintenance phase. Restricting calories will always result in short-term weight loss, but there have been no independent studies backing up this diet.

12Skip It: The Mayr Diet

Speaking of celebrity weight loss, no one has shown off a more dramatic change this year than Rebel Wilson, who says she's slimmed down with a combination of exercise and the Mayr Method, developed a century ago by an Austrian doctor. What we know about the diet seems legitit involves reducing gluten and dairy, eating high-alkaline foods such as fish and vegetables, and eating slowly and mindfully (including chewing each bite of food at least 40 times!). To get the full Mayr experience, you have to visit a pricey clinic in Austria, so it's best to simply stick with a plant-based diet and remember to eat without distractions, says dietitian Amy Gorin, M.S., R.D.N.

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8 Best Diets for Weight Loss 2021 - How to Lose Weight Long-Term - Prevention.com

The condition of ones heart is critical for the health of ones entire body. When ones cardiac system is not working appropriately, many issues can arise. Thankfully, there are some things people can do to protect the health of their heart and cardiovascular system. Taking appropriate action now will help individuals to avoid heart attacks, strokes, and other cardiac-related issues.

How to Protect the Heart and Cardiovascular System

Protecting ones heart is one of the most important things a person can do for their health. Those who would like to learn more should continue reading andcheck this right away. The following offers integral information that can help individuals to ensure their heart is pumping effectively, and they can reduce their risks of developing cardiovascular disease.

Eating a low-fat diet is of extreme importance for heart health,according to realtimecampaign.com. When a person consumes too much fat, it can eventually become lodged in their arteries. Clogged arteries can cause complete blockages that lead to strokes.

To prevent cardiovascular disease, individuals need to have regular checkups with their doctor. Sometimes, imaging studies can be carried out to ensure the proper operation of the heart. Today, there are portable options for ultrasounds that make diagnostics easier. ThePortable Ultrasound Equipment Market 2020 Boosting the Growth Worldwide is making a huge difference in how heart problems are discovered, especially since for most professionals the equipment is affordable.

Along with a healthy diet, individuals also need to make sure they are exercising often. Moving the body as often as possible helps to strengthen the heart and improve blood circulation. Exercise also helps a person to maintain their body weight.

Maintaining a proper weight is essential for good heart health. Those who are overweight need to consider shedding a few pounds. Excess weight is a burden on the heart and makes it harder for it to pump. A reduction in calories can help individuals to lose weight safely.

Schedule a Cardiovascular Appointment

Seeing a doctor is essential for ensuring a person's heart health is protected. If an individual has a history of heart health issues in their family, it is especially important they see their doctor regularly. During these appointments, doctors may access theButterfly Network to allow them to see a clear image of all the components of the heart.

The health of the heart is critical for good overall health. Without the heart pumping correctly, individuals will find their body parts do not receive the blood supply they need. A healthy blood supply is critical for the normal function of the entire body.

When problems begin to arise, such as frequent lightheadedness and chest pain, a trip to the doctor for diagnostics is critical. When caught early, many cardiac health issues can be treated properly. The sooner they are discovered with ultrasound technology, the less likely permanent damages will occur to the heart.

If it has been some time since one has had a checkup, now is a perfect time to get started. There are now more diagnostic options than ever before in the healthcare industry, and advances in technology are allowing for clearer images and better understanding. By following the above tips and having imaging studies carried out periodically, individuals can rest assured their hearts will be protected.

Media ContactCompany Name: Realtimecampaign.comContact Person: Media RelationsEmail: Send EmailPhone: 407-875-1833Country: United StatesWebsite: Realtimecampaign.com

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RealtimeCampaign.com Discusses a Variety of Tips for Protecting One's Heart Health in Conjunction With a Portable Ultrasound Machine Cost - Press...

A University of NSW Sydney exercise physiology researcher has this week highlighted how the benefits of high-intensity interval training (HIIT) have become clearer in recent years with accumulating research showing it was effective for improving aerobic fitness and cardiovascular-related health indicators, such as blood pressure, body fat levels and glucose control.

Dr Andrew Keech has explained in my main area of expertise - cardiac benefits - it was a seminal study in 2007 by Ulrik Wisloff, a leading Norwegian exercise scientist, that applied HIIT successfully to cardiac rehab patients with an average age of 75 years that started the ball rolling in HIIT research.

The evidence is clear that HIIT is superior to traditional moderate-intensity continuous training (MICT) - for example, the long slow jog - for improving aerobic fitness. Having a high level of aerobic fitness is important for your health.

Aerobic fitness is an index of how well a range of bodily systems are functioning and its a strong, independent predictor of mortality risk, especially for cardiovascular disease which causes things like heart attacks.

Dr Keech said HIIT also appears to offer long-term benefits for those who remained committed for months.

We can infer from sustained longer-term improvement in aerobic fitness that HIIT likely induces more heart muscle and a larger chamber size, meaning more blood can be pumped out per beat. This is called left ventricular hypertrophy and is a longer-lasting change.

For many people, this is the most important change to strive for - a stronger, healthier heart is a big end goal.

HIIT also offers other cardiovascular benefits. Multiple meta-analyses studies have shown HIIT is more effective than MICT for improving glucose control and insulin sensitivity, so it is especially good for lowering diabetic risk.

The UNSW Medicine exercise physiology researcher, who has been studying the science of exercise for 20 years, says most sports - such as rugby league, basketball and tennis - follow an unstructured form of HIIT, advising efforts are generally short and vigorous and then the athlete rests for a short period before another hard effort.

So, HIIT is a fancy way of saying, work hard for a while, recover and then do it all again. This is what athletes have been doing for many years.

But as a formal structured exercise program, it was probably Tabata training in the 1990s that brought HIIT into the mainstream worldwide.

Dr Keech goes on to say that even for those who have rarely exercised, its never too late to start doing HIIT, explaining when you get fitter, you lower your risk of early mortality and this is especially important for those who have not exercised much in their life - you can get great benefit from starting regular exercise..

For people who are generally healthy but otherwise sedentary, start conservatively with MICT and then gradually build HIIT into the program - either form of training will deliver improvements in aerobic fitness within the first few weeks.

This is largely from increases in blood volume because having more blood in your body leads to more oxygen reaching your working muscles, but these benefits will be lost if you give up regular exercise.

Dr Keech said people with chronic disease could also benefit from HIIT - as long as they had adequate supervision and guidance, adding HIIT has been applied in a wide range of chronic illness populations in the past few years - such as people who have survived stroke or have kidney disease, non-alcoholic fatty liver disease or cancer.

We use HIIT with cardiac rehab patients in Prince of Wales Hospital with strict safeguards - pre-training heart health screening with a cardiologist, regular checking of blood pressure and symptoms, strict adherence to the prescribed exercise program - and in this setting it has been shown to be relatively safe.

We are now designing a study that will investigate the feasibility of HIIT in patients with severe liver disease at St George Hospital.

Dr Keech said one of his studies, a meta-analysis, showed HIIT and MICT both led to, on average, about two kilograms of fat loss after about 10 weeks of training, three times a week - without any dietary change.

He added fat loss through exercise is not accompanied by any great weight loss because you lose fat but can gain weight via other means. An increase in muscle mass occurs a little bit, but it also comes from blood volume increases.

This can increase your body weight by half a kilo or so - initially its from water retention leading to plasma increases, then the kidneys detect this change and start the process to pump out more red blood cells.

Dr Keech said people should therefore not rely on weight loss to evaluate the benefits of exercise, including HIIT, commenting waist circumference is likely a better index of exercise-induced fat loss, which is an under-appreciated point in the community.

Most of us just use body weight scales at home and see little change after many weeks or months of training. But those scales wont tell you if you have lost fat and put on muscle and blood weight.

Gaining muscle and blood are excellent adaptations, while losing fat is also very important for improving health. So, achieving all three changes is great. But you wont know of this if you just look at your weight scales.

Advising that the cardiac patients he worked with enjoyed a big confidence boost from doing HIIT - knowing they could safely exert themselves after surviving a heart attack - so, it could help many other people keep fit, too, Dr Keech concluded HIIT is not a passing fad - it is a genuine intervention with a range of advantages over MICT, including time-efficiency, enjoyment and the challenge of mastering a concentrated form of exercise.

If you design a HIIT program thoughtfully - for example, with shorter bursts or longer rest periods and build up gradually - you can limit the sense of discomfort or fatigue that many people find unappealing about exercise.

Remember, the human body likes to work hard and while results from exercise vary across individuals, HIIT can encourage positive changes that improve health and ultimately, lower the risk of an early death.

Images: Hiscoes Gym (top) and Les Mills (below).

16th November 2020 - Viva Leisure continues expansion with 91st facility opening and record membership numbers

16th November 2020 - Radical Fitness Australia names newest member of its Master Trainer team

13th November 2020 - UNSW seeks new fitness and aquatic centre management partner

9th November 2020 - F45 recognised again for delivering highest level of customer satisfaction

30th October 2020 - Australian Institute of Fitness announces new partnerships with Functional Training Institute, goxpro, Gyymi and ph360

29th October 2020 - Fitness Australia advise that risk of infection in a gym is less than one in a million

2nd October 2020 - UNSW Law academic shares the implications of new environmental laws for koala survival

8th October 2020 - Global Wellness Institute reports Asia-Pacific having largest economic growth in fitness, sport and recreation sectors

23rd September 2020 - Pilates, strength training and yoga the most popular classes as Australians return to fitness facilities

22nd June 2020 - Les Mills sees 700% rise in users in the Middle East during Coronavirus crisis

25th July 2019 - Canberras Project Fitness Group to transition to HIIT Republic brand as it joins Viva Leisure stable

17th January 2019 - Research shows HIIT training as more than another fitness fad

13th November 2018 - HIIT Factory plans 15 new franchised studios

22nd July 2018 - Les Mills Bryce Hastings suggests upper limit for HIIT training

29th March 2017 - Study shows HIIT the best exercise for anti-ageing

9th October 2014 - Picking the difference between fitness fads and fundamentals

4th November 2011 - UNSW reopens finest university sporting facilities

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UNSW researcher highlights the benefits of HIIT - Australasian Leisure Management

Playing tennis and racquetball while healthy forms of exercise may accelerate knee joint degeneration in overweight people with osteoarthritis, new research shows.

Exercising using an elliptical trainer, on the other hand, may be a lot kinder to the knees.

Osteoarthritis of the knee joint is one of the most common cause of pain and disability. In the U.S., it affects nearly 14 million people.

The gradual wearing down of knee cartilage and the need for knee replacement surgery is often accelerated in people who are overweight or obese. Though increasing physical exercise might seem the obvious way to lose weight, certain activities may worsen the condition of the knee over time.

Researchers used MRI imaging to study how different types of exercise impact the knees of overweight people.They analyzed the effects of six types of physical activity: ball sports, bicycling, jogging/running, using an elliptical trainer, racket sports and swimming.

Overall, knee joint degeneration was higher in overweight or obese patients who played racket sports, they found. Working out on an elliptical trainer, meanwhile, slowed down the damage to the knee joint and surrounding cartilage.

Researchers performed baseline MRIs and monitored changes in patients' knees over four years using a modified whole-organ Magnetic Resonance Imaging Score. The higher the score, the worse the degeneration.

Patients who played racket sports had higher WORMS scores than both those who used an elliptical trainer to exercise and those who went jogging or running.Patients who used an elliptical trainer had the slowest progression of degeneration out of the exercise groups.

Surprisingly, swimming had the next highest WORMS score after racket sports, followed by ball sports. Bicycling appears to cause less knee degeneration than swimming and ball sports, but more than jogging and running, the data shows.

Researchers found that racket sports put a lot of wear and tear on the medial tibial cartilage compartment of the knee, an area of the knee where arthritis often first appears.

The high-speed lateral movements needed for rackets sports might be the reason for the more rapid degeneration in the femoral-tibia compartment, according to lead author Dr. Silvia Schiro, of the University of California, San Francisco.

The femoral-tibia compartment is made up of the femur condyle, the rounded end of the thighbone that helps it slide over the shinbone, and the meniscus between the thighbone and the tibia.

"A large lateral force imparted at the foot during side-to-side movements may be driving large knee adduction moments, a key feature in medial compartment disease, which imparts high compressive loads on the medial tibia and femoral condyle," Schiro said in a statement.

Medical experts generally recommend gentle, low-impact exercises for overweight people with knee arthritis. The Mayo Clinicadvises stretching, range-of-motion exercises and gradual progressive strength training and low-impact aerobic exercise such as walking, cycling or water exercises.

For overweight arthritis patients who wish to continue playing racket sports, Schir recommended switching to badminton or doubles tennis, which are not as fast-paced and don't put as heavy a load on the knee.

But she acknowledged the degenerative process can vary between patients, and that some overweight people with knee arthritis may be able to safely continue playing racket sports without making any modifications.

"Our data suggests that as a group, though, overweight and obese individuals who play racket sports are at higher risk for disease progression."

The study's findings will be presented atthe annual meeting of the Radiological Society of North America later this month.

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Trying to lose weight? It may be wise to avoid racket sports - PhillyVoice.com

Eat This, Not That!

The rise of COVID-19 coronavirus cases and hospitalizations has forced nearly every state to consider its government response. While some like South Dakota have centered their strategies 100% on the goodwill of their constituentsbelieving personal freedom to be more important than mandating public healthother states, including those led by folks formerly opposed to such measures, are issuing advisories or mandates to help save lives. Here are the most recent, and most restrictive, announcements of the past two weeks. Read on to heed the warnings, and to ensure your health and the health of others, don't miss these Sure Signs You've Already Had Coronavirus. 1 New Mexico Ordered a "Life or Death" Lockdown One state has announced stay-at-home measures to help stop the spread. "New Mexico is at the breaking point. We face a life-or-death situation,&we must&will act to preserve the lives of New Mexicans," tweeted Governor Michelle Lujan Grisham. "On Monday New Mexico will hit reset, re-enacting the most heightened level of statewide public health restrictions to slow the spread&save lives." New Mexicans are instructed to stay at home except for only those trips that are essential to health, safety and welfaresuch as for food and water, emergency medical care, to obtain a flu shot or to obtain a test for COVID-19. 2 Oregon Ordered a Statewide "Freeze" On Friday, Oregon Gov. Kate Brown issued a partial lockdown for the state, resulting in mass closures and limiting social gatherings weeks before the holiday season kicks off. The "freeze," which will go into effect on Wednesday, November 18 until at least December 2, will impact the entire state. "These risk reduction measures are critical in limiting the spread of COVID-19, reducing risk in communities more vulnerable to serious illness and death, and helping conserve hospital capacity so that all Oregonians can continue to have access to quality care," Brown's office said in a press release.RELATED: This is the #1 Way You'll Get COVID, According to Doctors 3 California is "Sounding the Alarm" and Pulling "Emergency Brake" "We are sounding the alarm," said Gov. Gavin Newsom. "The spread of COVID-19, if left unchecked, could quickly overwhelm our health care system and lead to catastrophic outcomes." Forty-one of the state's 58 countiesincluding most of the San Francisco Bay Areawill be required to shut down churches, suspend indoor dining, and close gyms for the foreseeable future as part of the emergency measure, which allowed for the shift into shutdowns after one week of rising infections instead of two. Additionally, they shifted from a recommendation not to gather with members of more than 2-3 other households to a strict "do not gather indoors with other households" order. 4 North Dakota Issues its First Mandate For months, Gov. Doug Burgum of North Dakota, a Republican, has resisted a statewide mask mandate and other restrictions. Like many GOP governors, he felt the government shouldn't dictate people's behaviorhowever, like other GOP governors this month, the rise of COVID-19 coronavirus cases and hospitalizations has forced him to reverse his stance. "Our situation has changed, and we must change with it," Gov. Burgum said late Friday. "Tonight, we're announcing four measures designed to reduce the spread of infections in our communities to protect our most vulnerable and to ensure hospital capacity." The measures include a State Health Officer order requiring face coverings to be worn in indoor businesses and indoor public settings as well as outdoor public settings where physical distancing isn't possible. 5 Pennsylvania Expanded its Mask Mandate During a press conference on Tuesday, Pennsylvania Health Secretary Rachel Levine announced the new "targeted efforts" that would go into effect this week, which include new tighter masking rules and additional testing requirements. The state's masking order will also be strengthened. "Wearing a mask is really one of the simplest steps that we can all take to slow the spread," Levine said. Per the updated guidelines, masks will still be required indoors and outdoors. However, when indoors, masks will be required whenever people are with others outside of their household even if they are practicing social distancing. Masks will also be required inside every indoor facility, such as gyms and public transportation. 6 Ohio Issued a Curfew After 10 p.m. Governor Mike DeWine just ordered a statewide curfew, which begins at 10 p.m. Thursday, Nov. 19 and ends Dec. 10. "Basically, we want people home by 10 o'clock," DeWine said. "We're not shutting down, we're slowing down." If you work late or work early, or need to get groceries, or walk the dog, or need to go to the hospital, it's permitted, and you won't get pulled over by policeDeWine hopes "common sense" will prevail. 7 West Virginia Now Has a Mask Mandate for Indoor Spaces "How do I feel about masks? Well, I don't like them. I don't want to wear them," said West Virginia Gov. Jim Justice, who mandated that masks be work in all public indoor spaces. "But more than anything, I want us to get more control, more control over this terrible virus that is just eating us alive. I want us to absolutely wear a mask."RELATED: Dr. Fauci Says Most People Did This Before Catching COVID 8 How to Avoid Dying During the Pandemic As for yourself, do everything you can to prevent gettingand spreadingCOVID-19 in the first place, no matter where you live: Wear your face mask, get tested if you think you have coronavirus, avoid crowds (and bars, and house parties), practice social distancing, only run essential errands, wash your hands regularly, disinfect frequently touched surfaces, stay outdoors more than indoors, and to get through this pandemic at your healthiest, don't miss these 35 Places You're Most Likely to Catch COVID.

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