Category Archives: Lose Weight Fast

Miami, Florida, United States, June 22 2020 (Wiredrelease) Health Spotlight Is the inner voice thats nagging you to stop eating disappointing you? Have all dietary control tactics and exercises you promise to follow end up being a complete failure?

Its time to finally smile and breathe a sigh of relief as LeptoConnect is a weight loss solution you had been waiting for.

This supplement triggers a Fat Blaster brain molecule that acts as the key to speed up the bodys metabolism and target the underlying cause of stubborn body fat and uncontrolled eating habits.

LeptoConnect uses only a hundred percent natural ingredients in its effective formula that will help you achieve your target weight, without having any side-effects on your performance. In addition to blasting fat, this supplement also exerts overwhelming background benefits on the body that also make it a comprehensive multivitamin for fulfilling nutrient deficiencies that you might be facing.

This review on LeptoConnect covers every aspect of the supplement including its working mechanism, ingredients used in its recipe, price and availability, and the expected benefits that are projected to follow its use. It is recommended that you read this entire review till the end to make a more enlightened decision as to why LeptoConnect is the ultimate weight loss solution.

=> Get LeptoConnect and Start Losing Weight in First Week Try 100% Risk-Free

How does LeptoConnect work inside the body?

The research team behind the development of LeptoConnect has designed this supplement to target the root cause of persistent body fat. It is specially formulated for those individuals who have failed in achieving their weight loss targets despite taking all precautions in their diets and following a healthy exercise regimen.

The working mechanism behind LeptoConnect is its ability to address Leptin Resistance, an increasingly common health condition that slows down metabolism and deposits ugly fat in the body.

Leptin resistance is a medical condition in which the body fails to detect appropriate levels of leptin in the bloodstream. Leptin is a vital hormone that performs the crucial function of appetite regulation in the body. With higher levels of this hormone, the body feels satisfied with the portion size of the meal that is eaten, moderating an individuals dietary intake.

When disruptions occur in the production and detection of this hormone, the brain falsely assumes that the bodys cells are starving and not getting enough nutrients. In response to this wrong assumption, the breakdown of fat and carbohydrates is slowed down to conserve as much energy as possible to enable the body to carry out vital functions for performing daily activities.

LeptoConnect addresses this failure of information transmission within the body. The ingredients used in it not only enhance the functioning of the communication networks of the brain but also enhance metabolism and boost energy levels in the body. The combined effect of all these changes brought about by LeptoConnect is a drastic reduction in the weight of individuals combating stubborn body fat.

READ: Latest Report Reveals Shocking Facts about LeptoConnect

What are Ingredients used in the formula of LeptoConnect?

The research team behind the formulation of LeptoConnect handpicked 29 natural ingredients with a distinctive set of benefits that work to dismantle leptin resistance, the underlying cause of uncontrolled weight gain in the body.

Each of these ingredients is derived from natural sources, is bioavailable and potent in nature. Due to this property, the ingredients are absorbed quickly and efficiently by the body to start showing immediate results. This happens mainly due to the fact that nature has programmed the human body to naturally absorb every nutrient that is beneficial for its survival quickly like a sponge.

The following is a list of ingredients used in the formula of LeptoConnect that make it a suitable weight loss supplement for every age group hoping to shed away excess pounds packed on their bodies:

Shitake, Maitake and Reishi Mushrooms

A powerful combination and carefully determined ratio of these three sacred mushrooms is incorporated in the recipe of LeptoConnect.

For centuries, these medicinal mushrooms have been used as food for the brain and body and are widely recognized for their immunomodulatory, antiviral, antidiabetic, and antimicrobial properties.

Found in Maitake, D-Fraction is a vital component that improves the immune system of the body. Its properties enable it to combat other health conditions like hypertension, diabetes, obesity, and hepatitis.

With its carefully determining ratios, maitake mushrooms enable LeptoConnect to burn more fat for energy, speeding up the metabolic breakdown of fat deposits in the body, bringing about a fast weight loss in individuals.

Shitake is packed with vitamin B and promotes tissue growth for improving the transmission and reception of leptin signals in the body. In addition, these mushrooms also have anti-inflammatory properties which enable them to combat joint pain, neuropathy, blood sugar as well as aid them to moderate high cholesterol levels in the body.

These appetite-regulating mushrooms promote a state of satiety in the body, a physiological response that helps in moderating food intake.

Additional benefits of these mushrooms include their ability to enhance brain function and reduce the discomfort caused by degenerative health conditions like dementia, brain fog and memory loss.

Reishi encourages a healthier immune function in the body. These mushrooms also inhibit fat storage in the body, making weight loss an easier process for the users of LeptoConnect.

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Graviola Leaves

This ingredient of LeptoConnect is packed with anti-oxidative properties and enhances gastrointestinal health. It helps to keep the body feeling fuller for a longer period, allowing the users of LeptoConnect to avoid unnecessary snack munching and overeating.

The additional background benefits of this ingredient include blood sugar regulation, immunity enhancement, pain relief and much more.

Pygeum Africanum

Also known as African Cherry, this ingredient helps in improving inter-cellular communication in the body, by strengthening brain networks. This allows for better leptin detection by the brain, leading to a moderated diet for weight reduction.

Red Raspberries

Raspberries have high fiber content which makes them effective in keeping the body feel full for longer. With the elevated ketones present in this ingredient, they reduce appetite efficiently helping in reducing weight. They are particularly effective in melting fat from the belly area.

Cats Claw

Cats Claw promotes the health of the nervous system and strengthens its communication networks. This allows ineffective leptin production and detection, regulating diet and reducing are related to mental degeneration. This shields the body from dangerous health conditions like dementia and Alzheimers.

Saw Palmetto

Saw Palmetto is an extract of the berries in the saw palmetto trees. It has been used as a popular supplement to treat health conditions like BPH, hair loss, and neuropathy. This ingredient makes an essential part of the blend in LeptoConnect.

In addition to these ingredients, the formula of LeptoConnect also incorporates some essential vitamins like B6 and E, also Zinc and copper that provide support to the body and fulfil any nutritional deficiencies that may arise in the rapid weight loss process.

For more details on these packages, visit their official website now.

Pros of choosing LeptoConnect as a weight loss solution

LeptoConnect has helped thousands of people get back their confidence by finally eradicating the embarrassing excess pounds that stuck with them for ages.

The following is a small list of only some of the most reported benefits that were registered by the users of this supplement:

Works fast- in just 30 days users were able to lose a significant amount of weight There are no side-effects Their brain function and mental focus improved Belly fat was removed completely Cholesterol, blood sugar and hormonal balance markers were improved

Are there any risks?

Expected shortage due to high demand Only available online Consultation with healthcare experts recommended for people suffering from severe health conditions

Pricing

LeptoConnect is available in three attractive price bundles, allowing users more freedom to choose their most preferred option.

Basic- 1 bottle

Buy 1 bottle, for $59 each

Total: $59

Best Value- 6 bottles

buy 6 bottles for $39 each

total: $234

2 bottles of LeptoConnect Colon Cleanse

Absolutely Free Limited Time Offer

Most Popular- 3 bottles

buy 3 bottles for $49 each

total: $147

1 bottle of LeptoConnect Colon Cleanse

Absolutely Free Limited Time Offer

Final Words

With the growing exposure to pollutants and stressors, normal bodily functions like hormonal balance, brain function, and endurance are getting increasingly disrupted. LeptoConnect is designed after taking all of these factors into consideration and is found to be very efficient in soothing all of these physiological conditions.

Coupled with a healthy diet and regular exercise, LeptoConnect will help you to melt away the stubborn fat so you can finally enjoy the confidence of a sexy and healthy body. Its appetite-regulating characteristic is a great help in maintaining the fat loss process and remain fit and healthy for years to come.

Visit the official website of LeptoConnect for more information, success stories and ordering details.

This content has been published by Health Spotlight company. The WiredRelease News Department was not involved in the creation of this content. For press release service enquiry, please reach us at contact@wiredrelease.com.

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LeptoConnect Reviews Can it really speed up the weight loss process? - PharmiWeb.com

My name is Kiah Twisselman (@kiah_twisselman), and I am 27 years old. I live in San Luis Obispo, California, and Im a weight loss coach and owner of a creative marketing company called Burley & Barley, as well as a sixth generation cattle rancher at Twisselman Ranch. I was frustrated with my weight, so I decided to make some big changes. I've now lost 125 pounds.

I dont ever remember a time when I wasnt overweight growing up. I battled obesity most of my life. I was raised in rural California on my familys now seventh generation cattle ranch, an hour from the nearest grocery store, gas station, or high school. We were surrounded by wide open spaces, beautiful wildlife, and the most incredible home-cooked meals.

Food was comforting for me. I ate when I was sad, angry, excited, happy, boredyou name it. But my weight made doing normal things on the ranch difficult for me, whether that was lifting hay bales or feeding cattle, being able to mount a horse, or keep up with my brothers and cousins.

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I did the Atkins diet with my parents. I yo-yo dieted off and on through high school and college. After so many failed attempts, I would eventually get to a point where I accepted that I was a victim to the poor genetic hand I was dealt, and that just maybe there was nothing I could do about it.

After college, I moved to Germany for a year. I remember how difficult it was for me to do simple things like walk from my host familys house to the university or even have the energy to explore at all. I love to travel, but my weight made fitting into airplane seats challenging and at one point I even had to ask for a seat belt extender, which felt like a new low for me.

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I was also worried about my health. Diabetes and heart disease run in my family. I became complacent and just simply accepted that it wasnt if I were to get diabetes and/or heart disease, but when. I grew up in a big family, and I knew I wanted to have my own someday if possible. I would hear stories about overweight women struggling to get pregnant or stay pregnant, and I knew that if I wanted the best chances of being a mom one day, then I needed to start taking care of myself.

I had just bought Rachel Hollis Girl, Wash Your Face. On that one plane ride, I devoured it from start to finish. It was the words I needed at the time, and I was ready to receive them. It was a wake-up call for me that if I wanted to change anything about my lifemy health, my career, my relationshipsthen it was 100 percent up to me to do it. Instead of playing victim to my circumstancesmy job, my income, my geneticsI knew it was time that I take complete ownership of my choices.

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She had what she called her 5 to Thrive, or five simple daily habits that she challenged you to do each day for the last 90 days of the year (read all about it here):

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By the end of December, I had lost 25 pounds. For the first time in my life I didnt feel like on January 1st I was making a bunch of empty promises I knew I wouldnt stick with.

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I wanted to find a way to fuel my body with healthy foods that make it feel great while still being able to enjoy the foods I love! Some of my food philosophies include:

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For me, that meant starting with free YouTube dance workout videos in my living room. More than a year and a half later, thats still one of my favorite ways to exercise.

I recently decided to start training for a marathon, so I try to run at least three times a week on my favorite trail by the ocean or at my familys ranch. I sprinkle in free strength training workouts from YouTube using a set of dumbbells, a few rides on a stationary bike ride while watching my favorite Netflix show, and the occasional yoga or hike with friends in between.

I try to move my body for at least 30 minutes every day, even if some days that just means a simple walk on the ranch.

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Change one: I readjusted my mindset. My physical transformation is the most apparent, but my mindset change has been the most impactful. Intentionally choosing thoughts about myself that felt like love instead of hate and judgement was the greatest change I made, and that has led to my success. Choosing to love myself and the future self I am always striving to become motivates me to show up and do the hard thing, even when I dont feel like it.

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Change two: I adopted intuitive eating. Our bodies are incredibly intuitive if we take the time to pause and really listen to them. Instead of telling myself that certain foods were off limits, I started listening to my body telling me when it was satisfied rather than finishing everything on my plate and becoming uncomfortably full. This gave me the freedom to enjoy the foods I loved in moderation and in a way that made me feel satisfied without feeling deprived.

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Change three: I focused on small baby steps and consistency. I stopped beating myself up when I made a mistake and chose to forgive myself and fail my way forward no matter what. It can be frustrating when you dont see results quickly, but it is the small, consistent baby steps along the way that make the biggest impact. Its not about waiting to feel motivated, but about being disciplined enough to keep showing up, especially when you dont feel like itthats where the magic is.

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To date, Ive lost 125 pounds.

Ill admit, I still havent reached my goal weight. What Ive come to realize, though, is that its not really about a goal weight. Sure, its great to set goals, but really this whole journey is more about the person you become along the way. Its about choosing daily to appreciate your body, fuel your body, and strengthen your body to continue striving to be the best version of younot about reaching an arbitrary number on the scale.

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When I started my health journey, Ill admit that it was hard to look in the mirror and love myself. I practiced imagining my future self, the best possible version of me, and asking myself what she would be doing, how she would be showing up, and what I needed to do today to get one step closer to her.

I would look in the mirror and say, Okay, Kiah, maybe we dont love the way we look or feel right now, but we are going to love our future self enough to show up and do the hard thing today.

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'I Lost 125 Lbs. With Rachel Hollis' Last 90 Days Challenge And Intuitive Eating' - Women's Health

Benefits of black pepper on your body

New Delhi, June 22 (IANSlife) Some foods are considerably healthier than others from a nutritional point of view, and healthcare professionals and nutritionists consider certain foods to be extra beneficial, a case in point being black pepper.

It is not only a useful flavouring element, but a rich source of minerals and nutrients. Most of everything, it''s easy to incorporate black pepper into your diet. If you are a fitness enthusiast looking to lose weight quickly, then you need to add black pepper to your daily menu.

Ever wondered why is black pepper known as the Spice King? Well, this spice has lots of advantages for your body.

Black pepper is a versatile product that stimulates senses, taste buds and affects many body systems positively. The thermogenic features increase the metabolism and strength and therefore boost physical and psychological capacity. There are plenty of benefits surrounding this spice and there is a reason why our ancestors had named it the ''King of Spice''.

Dietician Garima shares some healthy benefits of black pepper and how it can act as a disinfectant that can prevent many diseases.

Used in Ayurveda Medicine

Ayurveda remedies frequently contain the seasoning for its health benefits. Black pepper-in combination with substances like castor oil or ghee-is used as an appetite stimulant, a breathing aid, and a cough therapy.

Good for Digestion

Raw black pepper releases hydrochloric acid in the stomach and thus aids digestion. Hydrochloric acid can help you clean your intestines and helps in barricading other gastrointestinal disorders. So don''t forget to add a pinch of black pepper to all of your food.

Rich in Vitamins and Minerals

The nutritional content of black pepper is far more diverse than you might think. The innocuous-looking substance contains a generous quantity of vitamin A and is rich in vitamins C and K. Other nutrients in black pepper include Thiamin, Pyridoxine, Riboflavin, Folic acid, Choline, Copper, calcium etc.

Prevents Constipation

You may have constipation if you have fewer than three stools a week. However, adding some black pepper every day to your food can solve this problem. Sometimes when you suffer from constipation, you can get exhausted from passing stools or sometimes after passing stools, you may not feel empty. Therefore, black pepper once eaten on a regular basis, curbs bowel cancer, constipation, nausea, among certain bacterial forms of disorders.

HELPs in Weight Loss

The wonderful spice helps to lose weight, and you can add it to green tea 2-3 times a day. This is because the spice contains a rich content of phytonutrients that contributes to the destruction of excess fat. This increases the metabolism of the body as well.

Prevents Any Sort of Cancer

Black pepper combined with turmeric is believed to prevent cancer. It can be consumed in the form of milk by combining turmeric and black pepper. This drink is typically given to people who have extreme cold. This is known to be composed of antioxidants, vitamin A, and carotenoids that help prevent cancer and other deadly diseases

Treats Skin Problems

The ''King of Spices'' is said to prevent skin pigmentation (Vitiligo). This condition makes your skin appear white and this is also called white patches. Though there are many medicines available in the market to restore your skin colour, black pepper protects your skin from any sort of skin pigmentation and helps maintain the original colour of your skin.

So, for both taste and wellness, remember to add a little sprinkle of the wonderful spice to your meal. Make sure you only use the purest and most natural black pepper powder because it will not only make a tremendous difference to the food taste but also to your health. And, when you have a few sniffles and aches to deal with next time, take a look at your kitchen before heading out to your doctor. Maybe the little remedy is sitting pretty, right in your spice rack!

(Puja Gupta can be contacted at puja.g@ians.in)

--IANS

pg/tb/

Disclaimer :- This story has not been edited by Outlook staff and is auto-generated from news agency feeds. Source: IANS

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Benefits of black pepper on your body - Outlook India

Researchers who reported that delivering the human ACE2 protein into mouse airway cells creates COVID-19 models have released their findings to allow other scientists to make their own models.

Researchers have created a gene therapy approach that they say can convert any lab mouse into one that can be infected with SARS-CoV-2 and develop COVID-like lung disease. The team have made their gene therapy vector freely available to any researchers who wish to use it. The study was conducted by scientists at the University of Iowa (UI) Carver College of Medicine, US, and Medical University, Guangzhou, China.

There is a pressing need to understand this disease and to develop preventions and treatments, said Dr Paul McCray, UI professor of paediatrics and microbiology and immunology. We wanted to make it as easy as possible for other researchers to have access to this technology, which allows any lab to be able to immediately start working in this area by using this trick.

According to the researchers, the trick is the use of an adenovirus gene therapy vector that is inhaled by the mice to deliver the human angiotensin-converting enzyme 2 (ACE2) protein into mouse airway cells. This is the protein that SARS-CoV-2 uses to infect cells.Once the mouse airway cells express the hACE2 protein, the mice become susceptible to infection with the virus and they develop COVID-19-like lung symptoms.

Due to differences between the human and mouse ACE2 protein, wild-type mice are not susceptible to the SARS-Cov-2 virus, highlighting the need to develop models. Although the disease is not fatal in the models, the animals do get sick, losing weight and developing lung damage.

The vector is readily adaptable to any strain of mice (and other lab animals), which means research teams can rapidly convert mice with specific genetic traits into animals that are susceptible to SARS-Cov-2, allowing them to test whether those traits influence the disease.

The researchers showed that mice treated with this gene therapy could be used to evaluate a vaccine and several potential COVID-19 therapies, including a preventative strategy known as poly I:C, which boosts the innate immune response, convalescent plasma from recovered COVID-19 patients and the antiviral drug remdesivir. In each case, the therapies prevented weight loss, reduced lung disease and increased the speed of virus clearance in the mice. The team also showed that the mice are useful for studying important immune responses involved in clearing the SARS-CoV-2 virus.

The team say that their gene therapy vector is essentially an off-the-shelf tool that allows labs to create their own COVID-19 mouse model within a few days.

You can create these mice very quickly. You do not have to breed the strain, which is very time consuming and expensive, McCray explained. We think this technology will be useful for investigating COVID-19 lung disease and rapidly testing interventions that people think are promising for treating or preventing COVID-19.

The results were published in Cell.

Read more:
Method to convert mice into COVID-19 models available to researchers - Drug Target Review

When 34-year-old Andy Rhodes saw posts on social media sites of people losing weight, he decided to give it a go himself and has never looked back.

Andy, from Sneyd Green, joined his local Slimming World group in January, 2019, and has since lost more than five stone.

He initially weighed 20st 7lbs and now weighs 15st 1lbs a total loss of 5st 6lbs.

Now Andy is getting closer to his target all the time and even won his groups Man of the Year award just a few weeks ago.

Andy, who works in a warehouse control room, said he knew he needed to do something about his weight, but taking the first step was hard.

He explained: I had seen a lot of people have good results with the plan, especially a woman that I follow on Instagram.

She posted a lot of food pictures and I thought they looked like simple, tasty meals.

It was definitely scary going to group for the first time, but as soon as I walked in everyone was brilliant and so supportive. Theres a lot more women in the group than men, so they definitely made a fuss of me.

Despite his success, Andy says that the journey can be really difficult, but its all about changing your habits.

Andy said: "I always thought that my eating was OK, and that it was my drinking that got me, because I love a night out.

"But I soon realised that I had to look at my eating, too, so its taught me a lot. We have a private Facebook group and its a great place to get tips and share ideas with other members."

Andy now loves to make his own meals from scratch. He said: "In the past I just always found it easier to order a takeaway, but now Ive changed my habits and learned so much about cooking.

"One of my favorite things to make is an omelette theyre really quick and easy and contain loads of healthy food."

If I have more time, I love cheeseburger pasta. It takes a bit longer but can still be ready in 20 to 30 minutes.

I always use my syns too. Im lucky that as a man I get slightly more. Ill use them for crisps, or a drink at the weekend. It means that I can still have what I enjoy, just within reason. I think I would have given up very quickly if I wasnt allowed any treats at all.

The plan worked so well for Andy that he didnt even need to take up much exercise but as the weight dropped off, it encouraged him to become more active through running and swimming.

Andy would encourage anyone wanting to start their own weight loss journey to just go for it.

He said: Youre always going to find a reason not to do it, so just start today. I am so much happier now its impacted my whole life. Ive never been the most confident person but I am so much better now than I used to be.

Andy attends Slimming World in Sneyd Green. Groups are running virtually via Zoom. For details call Rachel on 07757 269975.

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'Man of the Year' Andy's amazing transformation after losing more than 5st - Stoke-on-Trent Live

LAS VEGAS -- Going into Saturday's UFC Fight Night, the MMA world was abuzz over a featherweight co-main event between Josh Emmett and Shane Burgos. And boy, did it live up to the hype.

Emmett (16-2) and Burgos (13-2) combined for an incredibly entertaining affair inside the UFC's Apex facility, with Emmett ultimately pulling off a unanimous decision. All three judges scored the bout 29-28 for Emmett, following an exhilarating third round in which he knocked Burgos down twice.

All fights from UFC Fight Night: Blaydes vs. Volkov will be available to watch on ESPN+.

Curtis Blaydes vs. Alexander Volkov Josh Emmett vs. Shane Burgos Raquel Pennington vs. Marion Reneau Lyman Good vs. Belal Muhammad Jim Miller vs. Roosevelt Roberts Clay Guida vs. Bobby Green Tecia Torres vs. Brianna Van Buren Marc-Andre Barriault vs. Oskar Piechota Cortney Casey vs. Gillian Robertson Frank Camacho vs. Justin Jaynes Roxanne Modafferi vs. Lauren Murphy Austin Hubbard vs. Max Rohskopf

Watch the complete card on ESPN+

The result was especially impressive, considering Emmett appeared to injure his left knee in the opening minute of the fight. Emmett, 35, was a little unstable on his left leg from that moment on, but that did not prevent him from throwing his signature power punches throughout all three rounds.

Burgos, of New York, wore Emmett's shots well -- almost unbelievably well -- during the first and second rounds. He routinely walked through Emmett's overhand right to apply pressure and land his own offense. Burgos might have noticed Emmett's compromised knee, as he targeted his legs with low kicks. He also popped him multiple times with a quick, clever lead right hand Emmett didn't see coming.

According to UFC Stats, Burgos actually out-landed Emmett in total strikes 155 to 121, although Emmett's appeared to cause more damage. He knocked Burgos down with a short left hand just moments into the third round, and again at the end of the round with another left hook. Burgos survived the two knockdowns, even smiled during the first one, but they definitely cost him the round.

"I was so close in 2018, I was ranked fourth in the world, I had a small hiccup [loss to Jeremy Stephens] and had to reset, restart and work my way back up," Emmett said. "I was one shot away from the title. I feel like I'm there right now, I feel like my next fight could be for a title eliminator, get a big win there and then I'll fight for the title. That's what I'm gunning for. I want to fight one more time this year at least and then really make a run at that title in early '21.

"I said I'm willing to go through anything just to get my hand raised, and I mean it. I think a lot of people in my position, what I just experienced, would have just quit. In the first like 45 seconds, I think I blew my ACL and it was just giving out, I've never experienced anything like that. It was painful, but the first thing in my mind was I just have to adapt to it and fight on one leg. I'm not going home with half a check, so I'm going to bite down on my mouthpiece, dig deep and that's exactly what I did. I just felt like I kinda stood there. You watch a lot of my fights, I use a lot of movement and lateral movement, I felt like I just couldn't so I had to stand there and play sock 'em, rock 'em robots."

Emmett hopes to get an MRI as soon as Monday.

Fighting out of Team Alpha Male in Sacramento, California, Emmett has now won five of his past six bouts, three via knockout.

Burgos saw his three-fight win streak snapped.

-- Brett Okamoto

Curtis Blaydes' nickname is "Razor." But there was nothing close about his fight with Alexander Volkov, especially early on.

Blaydes used takedown after takedown to ground the much taller Volkov in a unanimous decision (49-46, 48-47, 48-46) victory Saturday night in the main event of UFC Fight Night in Las Vegas. The bout was a pivotal one in the UFC's heavyweight division.

Read the entire story.

Women's bantamweight: Raquel Pennington (11-9, 8-5 UFC) defeats Marion Reneau (9-6-1, 5-5-1 UFC) by unanimous decision

0:43

Raquel Pennington lays down a variety of punches against Marion Reneau in the third round Saturday.

Pennington got stronger as the fight wore on, and her work against the cage -- knees to the midsection from a Thai clinch, mostly -- sapped the strength of Reneau and secured the victory.

Reneau, fighting on her 43rd birthday as the oldest competitor on the card, had her moments, scoring a couple of takedowns and landing some shots from distance. But as the fight wore on, and it became a close-range battle, Pennington showed off her strength. She out-landed Reneau in the clinch by a 42-12 margin, and she built a 44-17 edge in body strikes.

These blows slowed the reaction time of Reneau, allowing Pennington to score with punches to the head as well.

Two judges scored the fight 29-28 and one had it 30-27, completing a clean sweep for the Colorado couple of Pennington and Tecia Torres. Earlier, Torres won her strawweight bout with Brianna Van Buren, also by unanimous decision. It was the first time Pennington and Torres had competed on the same UFC card since 2016.

Pennington is just 6-5 in the UFC, but all of the losses came against reigning or former UFC champions. Despite entering the Octagon having dropped three of her previous four, she is No. 8 in the ESPN women's bantamweight rankings.

Reneau has dropped her past three fights.

-- Jeff Wagenheim

Welterweight: Belal Muhammad (17-3, 7-3 UFC) defeats Lyman Good (21-6, 3-3 UFC) by unanimous decision

0:21

Belal Muhammad and Lyman Good land punch combinations on each other in Round two.

Sometimes the most effective weapon for a fighter is the ability to adjust.

Good landed a huge combination in the third. Muhammad was hurt, on wobbly legs. The end seemed to be near.

"We were going according to plan until he rocked me," Muhammad said. "Sometimes we have to go to Plan B."

That turned out to be leaning on his wrestling. Muhammad was able to weather Good's storm, take him down, get his back and ride out the rest of the final round. Muhammad held on to win by unanimous decision (29-28, 29-28, 29-28) in a hard-fought battle.

Muhammad's footwork and diversity were the key in the first two rounds. Good walked him down, but Muhammad never let him cut off the cage and mixed in combinations to keep the power puncher at bay. Good seemed frustrated that Muhammad wouldn't stay in place long enough for him to land a big shot. Meanwhile, Muhammad was able to land combinations and kicks in winning those two rounds.

Good finally caught up to Muhammad in the third round. He got him against the cage and landed a hard combination that put Muhammad in trouble. But Muhammad was able to stay on his feet, then eventually get Good down with wrestling.

Afterward, Muhammad called out ranked welterweights Santiago Ponzinibbio and Rafael dos Anjos. Muhammad joked that Ponzinibbio is still ranked despite not having fought in "25 years." Ponzinibbio hasn't fought since December 2018 due to injury and illness.

Muhammad, 31, has won three straight and seven of his past eight. The only opponent he has lost to in that time is Geoff Neal, with whom he trained during this camp at Fortis MMA in Dallas. Muhammad, a Chicago native, is tied for third for most wins (8) in the UFC welterweight division since 2016, per ESPN Stats & Info. Only Vicente Luque (10) and champion Kamaru Usman (9) have more.

Good, 35, came into this fight dealing with the recent death of his father, Lyman Good II. Good was initially supposed to fight Muhammad in April, but Good tested positive for COVID-19. He fully recovered by late April, but was the first UFC fighter to announce that he had tested positive for COVID-19.

-- Marc Raimondi

Watch this fight on ESPN+.

Catchweight (160 pounds): Jim Miller (32-14 1 NC, 21-13 1 NC) defeats Roosevelt Roberts (10-2, 4-2 UFC) by first-round submission

For real, who doesn't love them some Jim Miller?

The 12-year UFC veteran earned his 21st win inside the Octagon by submitting Roberts via armbar, just 2:25 into their 160-pound catchweight bout. The win moved Miller into third on the UFC's all-time win list, trailing only Demian Maia (22) and Donald Cerrone (23).

Miller, 36, put Roberts in a tough position in the opening seconds, as he swept the young prospect off his feet with a leg kick. Miller, who now has 18 submission wins on his rsum, moved into top position and then transitioned to an armbar when Roberts attempted to scramble from the bottom. It is the first time Roberts has been finished in his career.

Saturday also marked Miller's 35th fight in the UFC, which moves him into a tie for the all-time record with Cerrone. Additionally, Miller holds the record for most first-round submission wins in the UFC's modern era, with nine. All four of his most recent wins have actually come via first-round submission.

"It means the most to me, it really does," Miller said. "I feel the weight on my shoulders to do the right things and live my life like that and keep that respect because I've earned it by the way I carry myself. When guys who have worn the belt around their waist and have been perennial contenders and coaches who have coaches against me come up to me and show me that respect, it's amazing. I wouldn't trade it for anything.

"I feel like I have a responsibility to the Roosevelts, the guys coming up. I'm not perfect, I don't do everything perfect and that's obvious, but I do this with the utmost respect for the athletes that share the Octagon with me. I feel like we need it, especially with the way things are going right now in 2020. Just showing some respect for people that are grinding right alongside you and their grind might be a little bit different, their path might be a little bit different, but everyone is dealing with things.

"I did deal with lyme disease for a few years and I fought some guys who went on to fight for title and were former champions when I was dealing with it and I wouldn't take it back. I wouldn't take any of it back because I've seen the other struggles that other fighters have had to deal with, just because mine is different doesn't mean that mine is any tougher. I love this sport, I miss the fans, it sucks not having that. Anybody that's willing to bust their ass and get inside the Octagon and earn that spot, nobody is given it, you have to earn it and come out here and compete. It's not easy, it's not an easy lifestyle and I have a ton of respect for anyone that does it."

-- Okamoto

Watch this fight on ESPN+.

Lightweight: Bobby Green (25-10-1, 6-5-1 UFC) defeats Clay Guida (35-16, 15-13 UFC) by unanimous decision

0:34

Clay Guida musters enough strength to lift Bobby Green off the mat to slam him down, and the two then continue to grapple.

Green walked out of the Octagon with a decision in his pocket, but his fighting style even in victory made one understand why he had walked into the cage with just one win in his previous seven fights.

While Guida was perpetual forward motion for three rounds, Green stood motionless, hands at his side, for extended stretches, relying on his fast hands and strong defensive wrestling to pick off Guida's entries. Green earned the nod of the judges -- two scored it 29-28 and the third had it 30-27 -- by out-landing Guida by a huge margin. He landed 85 significant strikes to Guida's 23. But Green had out-landed both of his past two opponents, yet lost both fights.

Green, whose disappointment with judges' decisions played a factor in him retiring from the sport in 2018, had to fight from his back after the relentless Guida landed three takedowns. But Green fended off nine other attempts, and even when he was caught on the canvas, he absorbed zero strikes from Guida.

While Green seemed lackadaisical from distance, he did some of his best work from the clinch, landing 16 strikes from that position. Guida landed zero.

For Guida, it was his 14th UFC loss, second most in history behind Jeremy Stephens' 17. Guida, 38, was fighting in his 29th UFC bout, seventh most ever.

"To fight a legend, I beat a Hall of Famer," Green said. "That's awesome.

"To be honest, I always try to keep my numbers higher than the other fighter [but] he was able to get those takedowns going, so I wasn't sure how they were going to judge things. They look like they could tell he's not doing anything with them, he's moreso holding me and it's not even a good position. He's not scoring off of it, so thank God they were able to see those things."

-- Wagenheim

Strawweight: Tecia Torres (11-5, 7-5 UFC) defeats Brianna Van Buren (9-3, 1-1 UFC)

0:23

Tecia Torres overwhelms Brianna Van Buren with multiple punches in the second round of their bout.

On at least two previous occasions, it seemed Torres would fight for the UFC women's strawweight title -- if not become the division's champion. That's how highly people thought of her at the launch of the women's 115-pound weight class in 2014.

On Saturday, Torres showed the version of herself that had people thinking gold. Torres flashed brilliance in a unanimous decision (30-27, 30-27, 30-27) win over Van Buren to snap a four-fight losing streak.

Van Buren controlled the early going of the first round, pushing Torres against the cage and looking for takedowns. It was clear that Van Buren, who trains with the likes of Daniel Cormier at American Kickboxing Academy, wanted to take things to the ground. Torres never let that happen with any consistency.

By the end of the first, Torres had her groove, stuffing Van Buren's takedown attempts and letting her limbs -- all of them -- fly in the striking department. She hurt Van Buren with combinations while breaking out of a clinch toward the end of the first and really never looked back after that.

Torres' hands and kicks were simply too quick. In the second, she landed a big flurry and solid left hands with Van Buren coming in. Torres let her kicks go in the third, finding a home for the left body kick and front kicks to the body. Van Buren had no answer for the quickness while in the middle of the cage.

Torres, 30, had not won since beating Michelle Waterson at UFC 218 on Dec. 2, 2017. During that four-fight losing skid, Torres fought current champion Zhang Weili and former champions Joanna Jedrzejczyk and Jessica Andrade. The Massachusetts native, who lives and trains in Colorado, now has seven UFC wins at strawweight, tied for second in division history with four others.

Van Buren, 26, came in on a six-fight winning streak. The California native won the Invicta FC women's strawweight title in May 2019 by winning a tournament after fighting three times in a single night.

"I'm coming off some tough losses, they weren't bad losses, they're against champions," Torres said. "If you are in there against champions and you do what I did and you didn't get the s--- beat out of you I think you still need to be talked about. I wanted that win, I need that win kind of and I got it.

"I really thought she would try to take me down and grab me the entire time, and that's what she did, I don't think she wanted to strike with me. No question about being done, I'm still relatively young, I've been in the sport for a long time, but I'm 30 and my body is able. I want to go for that title shot, I want to be champion. I truly believe that I can be champion. It's just me having me perform."

-- Raimondi

Watch this fight on ESPN+.

Middleweight: Marc-Andre Barriault (12-4, 1-3 UFC) defeats Oskar Piechota (11-4-1, 2-4 UFC) by third-round TKO

0:31

Marc-Andre Barriault lands a right hand on Oskar Piechota in the first round.

It took him much longer than he would have liked, but Quebec's Barriault finally has his first win in the UFC.

The Canadian middleweight finished Piechota via TKO at 4:50 of the second round, after hurting him with an uppercut and right cross along the fence. Piechota eventually went down to one knee, and then fell over onto his back, prompting referee Chris Tognoni to step in. It's Barriault's first victory in four trips to the UFC's Octagon.

It was obvious Barriault wanted to pressure Piechota from the opening bell, and he did so effectively. He found a consistent home with the right hand, and mixed in elbows when the action was in close. Piechota really didn't have much of an answer. He landed a couple of uppercuts of his own, as well as an occasional jab to try to slow Barriault's pressure, but spent the most of the bout with his back near the fence.

Barriault, 30, records his first win since September 2018. Piechota's misery in the UFC continues, as he has been finished in four consecutive bouts.

"Like I said before, during all this crazy time, I just work on myself, I reconnect with my old route, so here I am with my old team, the best version of me, so tonight you saw everything," Barriault said. "I worked a lot on my mindset, just to reconnect my body and my mind. Just to be me during the moment, just float with everything, not thinking too much, just all action.

"I felt he was strong during the first round, so he hit me with a couple of good shots, but I stayed composed and I just worked the game plan. The game plan was just to let everything loose, be confident, just work the timing and let the hands go, so that's what I did.

"If the UFC gives me this type of guy, of opponent, I will put on a very good show. My past three fights, those guys were kind of, they taste my power right away so they just wrestle me. Right now, I want to fight, I want more, let's go."

-- Okamoto

Watch this fight on ESPN+.

Women's flyweight: Gillian Robertson (8-4, 5-2 UFC) defeats Cortney Casey (9-8, 5-7 UFC) by third-round rear-naked choke

0:30

Things heat up in the second round as Gillian Robertson and Cortney Casey exchange blows then transition to the ground for intense grappling.

It looked as though the fight would go into the books as three lookalike rounds with Robertson dominating Casey with ground control but little threat of finishing her. Then, as the final seconds ticked down, Robertson suddenly seized a rear-naked choke and got the tapout at 4:32 of Round 3.

Thus, Robertson continued her run of finishing every one of her seven UFC bouts. It was her fourth submission, the most in UFC women's history. According to ESPN Stats & Information, it also was the latest stoppage in UFC women's history, coming with 24 seconds left on the clock.

Before the choke, all three rounds played out almost identically. In Rounds 1 and 2, Robertson absorbed a couple of crisp right hands before taking Casey to the canvas before the round was a minute old. Robertson took a little more time to get to the mat in Round 3, but just like in the first two rounds, she maintained top control the rest of the way.

Robertson advanced her position again and again, and the best Casey could do for the most part was regain full or half guard. She did attempt an armbar midway through the final round, but Robertson did not appear to be in trouble. Then Robertson seized control again and finished the job.

"I actually saw a chart saying that I was equal with Ronda Rousey last week [in submissions], and I was like, holy s---, that's awesome," Robertson said. "So, now to see that I have the most submissions in women's UFC history, it's mind-blowing right now, it's just the beginning of my career. I'm going to set that record and I'm going to push it even farther so that no one can break it.

"I definitely knew that arm bar would be dangerous and she was going for it the whole fight, I felt her keep on attempting it. When she did actually go for it, she had her fingers on the inside of my glove here, so she was pulling my arm in more by pulling my glove. So that's why I said something to the ref, but obviously it doesn't matter in the end, I'm still there to fight, I'm there to fight to the death, so I'm content with that and I'm just going to go for the throat consistently until then."

-- Wagenheim

Watch this fight on ESPN+.

When Jaynes woke up three days ago, he wasn't even on the UFC roster. With very few MMA events being held right now outside the UFC due to the coronavirus pandemic, he said he was just sitting around "all depressed."

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UFC Fight Night -- Josh Emmett, Shane Burgos live up to the hype with epic brawl - ESPN

Photo: Beatrix Hauptmann

As school districts and county offices of education make plans for safely reopening schools in the fall and helping students cope with their trauma, it is urgent that they also recognize and make space for teachers to process and heal from their own feelings of loss and grief.

Nearly every teacher we have ever worked with puts their emotional needs aside in order to address the emotional needs of their students when tragedy inevitably occurs in our schools. We experienced this firsthand in our own classrooms when we were high school teachers. That capacity to harness deep empathy for others is one of the most admirable characteristics of teachers but is also deeply damaging for their mental health in the long run without support.

But now, in the face of racial violence and the immense loss of life due to the global pandemic, teachers are coping with tremendous loss, anxiety and sorrow even as they work harder than ever at their rapidly evolving jobs.

Saddled by this emotional weight as well as anxiety for the precarious financial situations families are facing, many are approaching a breaking point. According to a recent USA Today poll, nearly two-thirds of teachers dont feel they are able to properly complete their jobs under current conditions and 1 in 5 may not return for the fall.

Teachers will be the first to tell you that students are the highest priority. The need of students to heal in the time of this pandemic is substantial and long-lasting. We know the widespread illness, death and economic insecurity will have a lasting effect on this generation of young people.

But teachers are also calling out for help and ignoring them will only hurt students further. Concern for student wellbeing and trauma is frequently brought up right now, but we fail to provide the same empathy for teachers, treating them as unfeeling automatons within our fragile and bruised education system.

Yet, real recognition of the trauma teachers face is almost entirely absent from district and state-level discussions around how to reopen schools. While we do not know how every district is responding to teacher needs, we know that as a whole it is not enough. In weekly digital gatherings with hundreds of English teachers from across the country, we consistently hear that teachers are hurting and need support to process complicated emotions.

Unfortunately, there are no quick-fix solutions for teacher healing. Mandating teachers to attend training courses on how to handle trauma and loss likely would only increase the burdens on time and capacity that they already face. Likewise, it is not enough to assume that the upcoming summer break will heal all wounds. Simply ignoring teacher loss does not make trauma disappear regardless of the weeks or months of time. Further, with current infection rates around the country rising sharply right now, we can assume that this summer will not serve as respite from the losses and uncertainty our nation continues to face.

Yet many plans for supporting teachers largely amount to providing additional professional development and resources that teachers may elect to access. On top of that, already overworked administrators are asked to monitor teacher wellness. In short, the proposed plan further taxes the energies of not just teachers but also administrators while they are attempting to operate schools under unimagined circumstances.

Acknowledgement from state and national officials of teachers need for time to process and heal from these traumas would be a start. Such acknowledgement would let parents, students and community members know the difficulties teachers now face every day on top of a host of new work demands. It also would help teachers accept that its OK to grieve.

Online sessions for teachers to share their feelings candidly are one way to help teachers process their emotions. Ensuring that teachers have and can use official bereavement leave to take compensated time for healing would be another.

Districts are moving quickly with plans for the next school year. But measurements for how far apart desks can be, staggered reopening schedules and class-size reduction plans and mask protocols will not salve the pain teachers are feeling right now. A reconfigured school cannot function effectively without the energy, ingenuity and love imparted by teachers.

How students learn and process their grief and feelings in schools will depend on how well their teachers are mentally and emotionally prepared to return to the classroom.

We owe our teachers space, time and resources for healing.

Antero Garcia is an assistant professor in the Graduate School of Education at Stanford University. Nicole Mirra is an assistant professor of urban teacher education at the Rutgers Graduate School of Education, the State University of New Jersey.

The opinions in this commentary are those of the author. Commentaries published on EdSource represent viewpoints from EdSources broad audience. As an independent, non-partisan organization, EdSource does not take a position on legislation or policy. We welcome guest commentaries that reflect the diversity of California. If you would like to submit a commentary, please review ourguidelinesandcontact us.

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COMMENTARY: Teachers need opportunities to heal before the school year begins - EdSource

Walking is a form of exercise that can significantly improve your physical and mental health. Not only can it extend your life and prevent disease, but it can also boost your energy and mood.

In addition, studies show that if you walk regularly and quickly enough, it could be the only aerobic exercise you need to keep your heart and lungs healthy.

Its also accessible, easy, and free. So if youre one of the 47% of adults in the US who dont meet the CDCs Physical Activity Guidelines for aerobic activity, then walking is a habit worth pursuing and keeping.

Heres seven research-backed health benefits of walking, as well as how fast, long, and regularly you should walk to reap them.

Walking increases your heart rate, causing you to expend energy and burn calories just like other forms of physical activity such as running, swimming, or cycling. How many calories you burn depends on how fast you walk, for how long, the terrain, and your weight.

A 2020 study published in the Journal of Strength & Conditioning Research found that participants burned an average of 89 calories walking 1,600 meters (about 1 mile). That was only around 20% less than the 113 calories other participants burned running the same distance.

And across the results of nine different walking studies in this 2008 review published in the Annals of Family Medicine, participants lost an average of 0.05 kilograms (0.1 pounds) per week as a result of increasing their step count by between 1,827 and 4,556 steps per day. Overall, that translated to a weight loss of about 5 pounds a year on average across all studies.

The American College of Sports Medicine offers recommendations for how much time people who are overweight or obese should dedicate to physical activity each week to prevent and promote weight loss. It goes as follows:

Its important to note that, if you consume more calories than you burn every day, no amount of walking or any other physical activity will help you lose weight.

Walking increases blood flow around the body so that more blood containing oxygen and nutrients for fuel can reach the large muscles in the legs as well as the brain. This is what makes you feel energised, according to Pete McCall CSCS, exercise physiologist, personal trainer, and author.

In addition, walking and other types of physical exercise have been shown to increase the amount of a type of protein found in the brain, called brain derived neurotrophic factor (BDNF). BDNF may be responsible for how well you can think, learn, and memorise amongst other functions in the brain.

There is a correlation between a brisk walk and elevated levels of BDNF, which can help improve overall cognition, or thought processing, says McCall.

A 2008 study published in the Psychotherapy and Psychosomatic journal found that previously sedentary adults reported feeling more energetic and less fatigued after just 20 minutes of low to moderate aerobic exercise including walking for three days a week over a six week period.

And this 2017 study conducted on sleep deprived women aged 18 to 23, published in the journal of Physiology & Behaviour, found that walking up and down the stairs for just 10 minutes at a low to moderate intensity was more energising than consuming 50mg of caffeine, or about half a cup of coffee.

Walking briskly and regularly can also help protect you from getting a cold, the flu, or other immune-related illnesses.

Thats because physical exercise like walking increases the amount of white blood cells circulating in your blood. These cells fight infection and other diseases as part of the bodys immune system.

A 2013 study of 800 young adults over six years published in the World Journal of Experimental Medicine showed that white blood cell count increased significantly after just five minutes of exercise.

And this 2005 study published the American College of Sports Medicines flagship journal measured the white blood cell count of 15 adults immediately after a 30 minute walk as well as after sitting down for the same amount of time. It also found a significant increase in white blood cells.

Walking has also been linked to a lower number of sick days taken. A 2011 study published in the British Journal of Sports Medicine tracked 1000 adults during flu season. Those who walked at a moderate pace for 30 to 45 minutes a day had 43% fewer sick days and fewer upper respiratory tract infections overall.

Their symptoms were also less severe if they did get sick. That was compared to adults in the study who were sedentary.

Walking can also help relieve pain from stiffness in your body by warming up your muscles, making it easier to move, according to McCall.

The motion can elevate tissue temperature making it easier for muscles to lengthen and shorten as temperature increases, muscles move more easily, says McCall.

In addition, walking can increase levels of certain types of chemicals in your brain known scientifically as neurotransmitters which help your nervous system work effectively. This can include a type of neurotransmitter that reduces pain.

The first few minutes of walking might be uncomfortable but after five to seven minutes the body warms up, blood is flowing, and neurotransmitter production increases helping reduce pain, says McCall.

For this reason, walking is often recommended to alleviate pain and reduce disability in patients with chronic musculoskeletal pain conditions that is, pain that affects the bones, muscles, ligaments, tendons, and nerves such as lower back pain.

There is also evidence of patients who are hospitalized with chronic musculoskeletal pain in the spine or limbs reporting less pain the more they walked.

Walking has been found to reduce your risk of cardiovascular events thats any incident which causes damage to your heart, such as a heart attack by 31%.

This was evident even at a moderate pace of about 2 miles per hour and at distances of just over one mile a day for five days a week, or 5.5 miles per week.

But the longer and faster you walk, the greater the benefits and protection of your heart. A 2017 study of more than 50,000 adults in the UK, published in the British Journal of Sports Medicine, found that people who walked at an average or quick pace between five and 10 hours a week were about 24% less likely to die from heart disease compared to slow walkers.

Aerobic exercise including walking can help you feel more relaxed, reduce stress, and fight depression.

The reason aerobic workouts lift our spirits seems related to their ability to reduce levels of natural stress hormones, such as adrenaline and cortisol, according to this 2015 study in the Journal of Physical Therapy Science.

Just a 30-minute walk is enough to lift the mood of someone suffering from major depressive disorder, according to a 2005 study published in the journal of the American College of Sports Medicine.

And a 2019 study published in the official journal of the Anxiety and Depression Association of America (ADAA) found that three hours of exercise a week, no matter the type of activity, decreased the risk of depression in people who had already experienced feeling depressed.

Walking has also been linked to a decreased risk of mortality, or a longer life expectancy. And the longer and faster you walk, the more it increases your life expectancy.

This 2011 study published by the British Medical Association followed 27,738 participants aged 40 to 79years for a 13 year period and found that participants who walked for more than one hour a day had a longer life expectancy than participants who walked for less than one hour a day.

Following 50,225 walkers over 14 years, another 2018 study published in the British Journal of Sports Medicine looked at the association of walking at a faster pace with factors like overall causes of death, cardiovascular disease, and death from cancer.

The researchers found that the quicker you walk, the lower your risk of overall death. For example, walking at an average pace resulted in a 20% reduced risk of overall death when compared to walking at a slow pace. And walking at a brisk or fast pace at least 4 miles per hour reduced the risk by 24% compared to walking at a slow pace.

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With the majority of the population in Wales still at home, many are using this time to improve their health and fitness.

Here, Dr Peter Herbert, a Physiologist at the University of Wales Trinity Saint David and a leading authority on fitness in the older generation discusses why its the middle aged or elderly that will benefit the most from leading a more active lifestyle.

If any good comes from this pandemic it will be highlighting the importance of physical activity. In 2015, my research colleagues and I, presented four scientific papers from my work with elderly people, presented at the American College of Sports Medicines World Conference in San Diego. These papers provided the evidence how older people can benefit from exercise programmes that take less time to complete than traditional, longer duration programmes and achieve greater fitness and health benefits.

The findings of the study received a massive amount of publicity proving the interest and appetite for learning more about the health and fitness of our ageing population. This led to me establishing the Centre of Health and Ageing at the University of Wales Trinity Saint David in 2016 has enabled many people from mainly the local community, to benefit from regular exercise both physically and positive lifestyle changes.

Since the Coronavirus changed our lives back in the UK in March, I am now seeing more people walking, jogging or cycling during the lockdown many of whom are often new to exercise. What I hope, is that the physical and mental benefits theyre starting to enjoy, will encourage them to continue to exercise once the constraints of the pandemic are over.

I need to point out that this podcast is aimed at the over 40s and I am using that age as an indicator of when health and fitness often declines and illnesses become more prevalent.

The facts are that exercise can significantly improve health and enables a more active lifestyle and it is usually the middle aged or elderly that will benefit the most. There is irrefutable evidence of the effectiveness of regular physical activity in the prevention of several chronic diseases. These include; cardiovascular disease, diabetes, cancer, high blood pressure, obesity, depression, osteoporosis and premature death. This good news is further enhanced by the linear relationship between physical activity and health status, meaning any increase in physical activity and fitness will lead to additional improvements in health.

Almost daily I get asked by people who desperately want to become more active, what exercise should they be doing and how much. My first response would always be Check with your doctor to find out if you are well enough to do so.

Before any start can be made lets make sure we know exactly what types of fitness should be included in an exercise regime. The two most important are aerobic capacity, also known as cardiovascular fitness or CV, and muscle strength.

Ill talk about CV first. This is exercise that can maintain and improve the efficiency of your heart and lungs.

Unfortunately, for those beginning exercise for the first time there is a lack of straight forward guidance on what type of exercise to take, how long should it last and how hard to push themselves.

If you regard yourself as extremely unfit then walking is a good place to start. Make sure you have comfortable shoes, ideally training shoes and a fairly flat route. The speed you walk should be casual and does not make you breathless. No more than 20 minutes. Your feelings when arriving home will give you a good indication of how to approach your next walk. If you found it extremely easy you can make things a little harder the next time by making ONE of the following changes. You either slightly increase the speed of walking, or walk further, or include some small hills. Any one of these will cause your breathing rate to increase, meaning your heart is having to work harder and therefore get stronger. These will all be great indicators of how your fitness is improving. In time when you are able get more out of breath, but still be able to hold a conversation you could introduce what we call interval training. Try walking casually for 4 minutes, briskly for 1 minute which will get you breathing more heavily, then casually for 4 minutes and so on. This will raise your heart rate followed by some minutes of recovery, then speed the walk up for another higher intensity effort. This can be continued a number of times, depending on your fitness.

Should you be starting to exercise, and already having some degree of fitness you might want to begin by jogging.

Exactly the same progression principles apply; gradually raising the intensity of the exercise by increasing the speed, the distance or hills. Initially, you will get some muscle soreness, or stiffness but this will disappear after a few days

There is a possibility that jogging, and maybe even walking does not suit you due to arthritic aching knees that do not take kindly to repeated foot impacts.

If jogging is not for you cycling could be the answer. The downside is that you might have to buy a bike! The upside is there is no repetitive impact, so less aching after exercise; you can travel further and you will usually recover more quickly after cycling than a long run. Again, the same principles apply. Intensity, which means increasing the speed, how long your session lasts and how difficult is the route.

All of these forms of exercise will cause the heart rate to increase, raise the bodys metabolism and cause it to use more calories. Provided you do not eat any more than you usually do you will lose body fat. The greater the intensity of the exercise up to a moderate level is excellent for weight loss. But remember, this does not always come easy. The slower you walk or jog the fewer calories used, so to get a higher calorific expenditure you need increase the length of the session. An important reward from losing weight, particularly body fat, is it has a remarkable effect on general health, and activities will get easier. It can decrease the risk of heart problems, it can lower your blood pressure, and lower your cholesterol levels. Reversingtype 2diabetesis possible, but it requires meal planning, healthyeating, and regularexercise.

The second and other very important aspect of fitness is muscle strength. I should point out that there are many people that already have good strength because of the physical nature of their work, and it would be less important for them to use this type of training. Should they stop working, it can be substituted by resistance training. If we dont use our muscles, they will weaken, very quickly. This, combined with ageing, is called sarcopenia.

The benefits of maintaining body strength is it enables us to continue to perform tasks that would not be possible with weakened muscles. As we age these strength improvements can provide greater independence and improved quality of life. Muscle losses which are almost always caused by lack of use, can be delayed and often reversed by resistance training. The most common method of exercising muscles, but not the only one, is weight training. This usually means going to the gym.

If that is what you prefer, you should insist on getting qualified advice on how to use the weights and perform the correct exercises. If the gym is not for you, you might want to train at home, and there are a number of exercises, such as press ups, sit ups, leg squats, arm curls that can achieve significant improvements in strength and muscle mass.

For more information on how to perform any of these exercises you can go to http://www.physicalliteracy.cymru and click on the Centre of Health and Ageings page.

The Centre for Health and Ageing provides the opportunity for all members of the community in South West Wales who are over 50 years of age to have access to personalised exercise programmes and one-to-one expert advice on aspects of health, fitness nutrition and lifestyle.

Before current restrictions, we ran regular classes throughout the year and have now started producing online videos to support exercising at home. Remember, before commencing any fitness routine,please consult your doctor. Our programmes support and improve quality of life by addressing the unique needs relating to physical activity in middle and later life, ensuring that each of us can enjoy active healthy lives throughout the life-course.

Listen toDr Peter Herbert delivering this piece as part of UWTSDs Perspectives podcast series on thePerspectives page as well as onSpotifyApple,iheart,Deezer,Google,CastboxandPodchaser.

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The importance of physical activity for the over 40s - Wales247

The Hurry-Up is your nightly dose of updates from the Ohio State football recruiting trail, keeping tabs on the latest from commits and targets from around the country.

It had been expected for a little more than three weeks, but on Friday, Mater Dei (Calif.) four-star cornerback Jaylin Davies officially came off the board, announcing his commitment to Mario Cristobal and the Oregon Ducks.

Davies heading to Oregon, however, should not be chalked up as a loss for the Buckeyes on the recruiting trail. That runs contrary to the recruitments of Troy Stellato, JC Latham and Hudson Wolfe, who each committed to Southern programs and should be marked as misses for Ohio State. Those were tough for the Buckeyes to take, but Davies' situation was different.

When Davies put Ohio State in his final four in May, the Buckeyes looked to be the clear favorite for the top-150 talent, and we believed that if they pushed for him, Davies would have committed to the 2021 class. That would have required a visit from Davies, however, and that would not have happened until at least August with the recruiting dead period extended and perhaps even longer.

Instead, the Buckeyes essentially chose to take Saguaro (Ariz.) High School cornerback Denzel Burke in the class over Davies. Though Burke has not yet visited Columbus, either, Ryan Day has been able to meet the young athlete face-to-face and evaluate him in person.

The Buckeyes, Eleven Warriors was told, weregoing to continue to recruit Davies, but there was unlikely to be room for him in Ohio States defensive backs haul and a commitment would not occur until at least the fall. Either way, Davies is now officially off the board, and the Buckeyes lone remaining defensive back targets in the class are Derrick Davis Jr., Jordan Hancock and Tony Grimes in that order of most likely to least likely to wind up in the class.

Davis recruitment is likely to come down to Ohio State and Penn State with Clemson and Georgia also involved.Flipping Hancock from Clemson to Ohio State is starting to gain a small bit of steambut remains largely unlikely as we sit here today.And Grimes-to-Ohio State also remains unlikely,though a visit and continued push from Kerry Coombs and Matt Barnes could change things there.

Obviously, Ohio States top priority is closing out its 2021 class with a bang, with the five highest remaining uncommitted targets being J.T. Tuimoloau, Tywone Malone, Emeka Egbuka, Jager Burton and Davis (probably in that order).

They are also keeping a keen eye on the 2022 class, as steady and thorough film evaluation continues on that front before they are able to start making stronger pushes there.

But the coaching staff is also looking at the horizon toward the 2023 class, especially toward in-state prospects, as the relationship-building process begins very early with the best players in the state.

This weekend, we are introducing two key in-state names to get to know early on in this process, as you are likely to hear about these two players quite a bit in the years ahead.

Today, we are looking at Mentor rising sophomore Brenan Vernon, a strongside defensive end with nine offers to his name alreadyfrom Duke, Indiana, Kent State, Kentucky, Michigan, Michigan State, Nebraska, Notre Dame and West Virginia.

Vernon is a 6-foot-5, 245-pounder who has a quick get-off at the snap, great lateral quickness and great athleticism, especially for his age. There is a lot of chatter already that Vernon could be the top-ranked player in the state of Ohio by the time he is a junior or a senior, and if he does earn that billing, he would join Zach Harrison (2019) and Jack Sawyer (2020) as recent in-state defensive ends to earn the No. 1 spot in the state. Vernon says he is aware of those expectations, but he is not letting those burden him.

I definitely feel pressure, but I like to just stay in my own little zone and just worry about myself, Vernon told Eleven Warriors. I try not to worry about what's going on with others in the football community. I'm just worried about myself and the work Im producing.

Vernon touches base with Ohio State director of football relationsTim Hinton and defensive line coach Larry Johnson every week, as he and Johnson continue building a relationship that started last summer at a one-day Ohio State camp. Johnson worked with Vernon at that camp, critiquing and correcting technique in how Vernon was using his hips and upper body, and he showed Vernon some hand-throwing techniques, as well.

Johnson and Co. have not yet offered Vernon, but it feels like its only a matter of time before that occurs.

And while it's still very early in the recruiting process for Vernon and he has yet to get enveloped in the crazinessof it all, he is already heeding advice on how to handle himself when things do begin to ramp up. Hesays some weeks are more hectic than others when it comes to recruiting.

The biggest advice I get is from my coaches, Vernon said. When times get rough, they'd really be the ones stepping in and getting me in a right state of mind when it comes to all this.

Theyve said to just do your thing and let the recruiting take care of itself, meaning don't mess your head up by continuously thinking of it and stressing about it.

In the meantime, Vernon is focused on improving his own play and taking his team to another level. Vernon and his Mentor teammates have been getting back onto the field for workouts on Mondays, Wednesdays and Fridays, and hes happy to be back out between the lines.

It was real frustrating not being able to be working with my team each and every day, Vernon said. Weve adjusted to it quickly. I just don't think about the fact that everythings different. I just go in and put in the work that has to be done.

While Vernon says there was a bit of an adjustment period on that first day back to the field, he says that he was staying in shape during the quarantine by doing sprints around his cul-de-sac, bodyweight exercises and being fortunate enough to get into a weight room twice a week.

He says some results started to show: I was able to put on some good weight with what I was doing.

Last season, Mentor went 13-1 before losing to Pickerington Central, 28-21, in the Division I state semifinals. The Cardinals outscored their opponents, 368-42, backed by one of the best defenses in the state. Theycapturedthe Greater Cleveland Conference championship with a 7-0 mark in conference games.

This season, Vernon and his teammates are back for more.

Theres some growth to occur in all of us, but we definitely got a squad, Vernon said. Its just a matter of how bad they and myself want it.

As a freshman in 2019, Vernon finished seventh on the team in the three main tackling categories total tackles (45), solo (27) and assisted (18) and finished ninth with three tackles for loss. Hetallied two sacks. In his sophomore season, Vernon is hoping to make more strides.

The main goal is to be the best the best that offensive tackles ever played and the best player that team has ever seen, Vernon said. My goals to be the best in whatever I do.

Read more here:
The Hurry-Up: Cornerback Jaylin Davies Comes Off the Board, An Introduction to Rising In-State Sophomore Defen - Eleven Warriors