People who get more exercise have higher levels of excitement and enthusiasm than people who are sedentary; this is based on a recent report by researchers at Penn State. The feelings are more prevalent on higher activity days.

David Conroy, a kinesiology professor at Penn State said, “You don’t have to be the fittest person who is exercising every day to receive the feel-good benefits of exercise,”. “It’s a matter of taking it one day at a time, of trying to get your activity in, and then there’s this feel-good reward afterwards.”

The prof also added that it’s frequently hard for us to commit fitness program for the simple reason that we usually will set long-term goals rather than short-term goals. And when there are slow results people will of course get discouraged and quit.

“When people set New Year’s resolutions, they set them up to include the entire upcoming year, but that can be really overwhelming,” said Conroy. “Taking it one day at a time and savoring that feel-good effect at the end of the day might be one step to break it down and get those daily rewards for activity. Doing this could help people be a little more encouraged to stay active and keep up the program they started.”

The study was done with 190 university students keeping journals, day by day, of their lives; writing about their fitness activities including sleep quality as well as psychological well being. The students recorded just the periods of fitness activity that happened for a minimum of 15 minutes.The research subjects turned in their journal each day for 8 days. The results are published in this month’s  issue of Journal of Sport and Exercise Psychology.

The researchers found that the people who are more active walk around feeling better throughout the day than sedentary. And even better, an energetic workout can supercharge your feelings of well-being for much longer than the workout itself lasts.

It doesn’t take a scientist to know that a workout can make you feel great. Arnold Schwarzenegger remarked in the 1977 documentary “Pumping Iron” that working out felt better than sex. I wouldn’t go quite that far but I would bet that people have known about the effects of intense exercise for as long as there have been people.

Doing 3 quick sets of high rep squats can be a great way to wake yourself up in the AM. Beats coffee.

Check out this report on how to do squats for step by step instructions. Later.

Exercise Is the Key to Cheating the Age Clock

New research from the Norwegian University of Science and Technology’s K.G. Jebsen Center of Exercise in Medicine provides statistical evidence that the 50-year-old can be just as phisically fit as a 20 year old. But couch potatoes need not apply. Exercise — hard and often is essential to truly staying young. Say the researchers from Jebsen Center.

Middle-aged guys can take heart in research from the Center. They have determined that activity is far more important than age as far as fitness levels — and an active 50-year-old can be every bit as fit as a sedentary 20-year-old, says Ulrik Wisloff, Jebsen Center director and principle investigator of the study.

The study shows that by increasing the intensity of your exercise, you can avert the list of diseases that plaque today’s middle aged male.

“Physical condition is the most important factor in describing an individual’s overall health, almost like a report card,” says Stian Thoresen Aspenes of the center.

Training Intensity is Much More Important than Length

Interval training involves performing short periods of high intensity exercise followed by periods of  low intensity exercise of the same length. Such as: Sprint for 1 min. – walk for 1 min. that would be one interval. Depending on your level of fitness to do 3 to 10 intervals and structure them dozens of ways to fit your purposes. Look out for a special report on interval training coming up soon right here.

One of the oldest truths in the exercise and fitness world is that you cannot lose fat in a certain area by working that area out more than other parts of the body, or just more intensely on it’s own .

For example, you can’t shed belly fat by doing hella jackknifes and crunches. These beliefs have been dependent on volumetric research that guessed changes in lean mass and fat in the abdominal area after weeks of specific exercises for that area.

Well people, that frustrating and forever dogmatic assumption turns out to be WRONG!

Recently, in exciting news for the bodybuilding , fitness world and really anyone who cares about how they look, scientists in Denmark shown that spot reducing is possible and effective after all. The Danish researchers were led by Dr. Bente Stallknecht headquartered at the Panum Institute in Copenhagen.

To resolve the question once and for all the scientists used radioactive tracers to gauge changes in fat mass during high-rep knee extensions, this is much more precise than measuring simple density variations in the arms and legs.

They also studied blood flow and fat breakdown within tissue adjacent to working muscles and in fat tissue around inactive muscles in the other leg.

Following 30 minutes of knee extensions using one leg, test subjects switched legs and did knee extensions for 120 minutes using extra weight. Guess what? Blood flow and fat breakdown were best around the latter, working muscles. The more work, the more fat loss in THAT AREA.

The scientists concluded that exercises could in fact cause “spot reducing of fat” since blood flow and fat utilization is higher in fat tissue adjacent to working muscles.

In other words they exercised one leg a little bit and then worked the other leg a lot, then measured which one, (if either did) had mobilized fat for use as energy, and the latter did so.

Spot reducing was most successful at higher intensities since intense exercise creates more heat in the muscles and triggers an elevated release of catecholamines, a certain hormone well known to health scientists.

This of course was an exciting conclusion for bodybuilders and others, as it has overturned decades old assumptions about the possibility of spot reduction in fatter areas of the body . The latest idea looks to be a loud YES that spot reducing is possible and actually does work in practice.

Inside strength training, the squat is a movement that primarily trains the quads of the thighs, the hips and buttocks and hamstrings. The squat also produces other benefits such as the strengthening the bones and ligaments plus the insertion of the tendons right through the lower body. for the women who constantly ask us about this, there is an excellent tutorial here: How to Do Squats for a Better Looking Butt

This “King of exercises” is considered a fundamental exercise for increasing the power and mass of the legs and buttocks. Though the squat has long been an essential ingredient of strength training, it has been the subject of significant and needless controversy in recent years.

Some trainers allege that squats are linked with injuries to the lumbar spine in addition to the knees. As a consequence, some trainers advise that the standard squat be adapted in a variety of ways, including the box squat along with the Zercher squat. This is unnecessary if the movement is taught and performed correctly. As with anything, if you do it wrong, you can hurt yourself.

Most serious trainers, however, continue to agree that the squat is one of the best exercises for building muscle and whole body strength. Most coaches we asked preserve that the ordinary “half-squat” (going to parallel) and “quarter-squat” (above parallel) are less useful and more likely to cause injury than a full squat (below parallel). Most serious old-school programs include the squat as a staple exercise as it can enhance strength in the entire body. That’s why it’s called the “king of exercises”.

What are Kettlebells?

A kettlebell is a traditional Russian training device that has been used
since the very early 1900′s to develop full body health and fitness.

A kettlebell looks like a cannon ball with a handle on one side. The form of the
kettlebell allows for unique placement of the weight directly above
your center of gravity (unlike a dumbell or barbell which you have to hold in front of your body) and will allow you to keep your hands and wrists in a neutral
alignment. This enables for greater endurance and stamina in the basic
lifts so that you can perform a much higher amount of work and consequently superior conditioning and fitness. The benefits of kettlebell work include:

• Greatly improved core strength along the entire posterior chain

• Improved mental – physical tie in

• Develops incredible work capacity and stamina

• Enhanced athleticism including coordination and balance.

• Improved flexibility

• Improve overall strength

• Fat loss and gain of lean, functional mass

• Prevention of injury

You can work kettlebells into your regular weight training by using them to perform the exercises listed here. A great way to start would be to warmup with kettlebells or end the workout with kettlebells, or substitute 1-2 exercises per body part with kettlebells.

Another way would be to use whole body kettlebell workouts only, on cardio days in an interval training model such as performing 1 set of kettlebell exercise in between each 3-5 minute duration on the treadmill or whatever slow cardio you might like.

Be creative, but plan your workouts and work your plans. Below are some examples:

Correlation Between Traditional & Kettlebell Exercises.

No information contained in the DirtyDieting.com website is intended to be medical diagnoses or advice. Dirty Dieting should never be used as medical advice or used in place of a visit to a medical professional. Always seek the advice of your physician or other qualified health provider prior to starting any new diet or treatment and with any questions you may have regarding a medical condition

All posts for 2008 Archived in archive blog.

All posts for 2007 Archived in archive blog.

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