Tag Archives: aerobic exercise


6417366-an-image-of-a-woman-s-waist-while-she-is-pinching-the-love-handles-on-either-side-of-her-hipBelly dancing is an aerobic workout offered in many gyms and health clubs across the nation.  In addition to being more fun than elliptical trainers, it strengthens core muscles most people don’t exercise in a regular trip to the gym.

Any kind of dancing is a good aerobic workout.  It promotes general fitness, conditions the heart and respiratory system, stimulates the immune system and increases stamina.

It also tones the nervous system, reduces stress, develops balance and coordination, increases oxygen flow throughout the body and imparts a sense of well-being and empowerment.

Just compare the expression on the face of a jogger to the expression on the faces of a couple doing the swing—dancing is fun!

SOURCE:   Dr Andrew Weil’s Tip of the Day, August 18, 2013



1350032941QEAEW5Hamilton, Ontario McMaster University scientists compared three groups of 30 overweight and obese, but otherwise healthy, premenopausal women.  Each group consumed either low, medium or high amounts of dairy foods coupled with higher or lower amounts of protein and carbohydrates.

Additionally, each group exercised seven days per week for four months, a regimen including daily aerobic exercise + two days of circuit resistance training/weightlifting.

At the end of four months, participants in the three groups lost identical amounts of total weight.


The higher-protein, high-dairy group experienced greater whole-body fat and abdominal fat losses, greater lean mass gains, and greater increases in strength.

The lower-protein, low-dairy group lost about a pound and half of muscle, whereas the higher-protein, high-dairy group actually gained a pound and half of muscle—a three-pound difference.

Andrea Josse, lead author of the study, says, “One hundred percent of the weight lost in the higher-protein group was fat.  And the participants gained muscle mass, which is a major change in body composition.”

“The preservation or even gain of muscle is very important for maintaining metabolic rate and preventing weight regain, which can be a major problem for many seeking to lose weight.”

Speaking of the twice as much belly fat the higher-protein group lost, Josse notes, “Fat in the abdomen is thought to be especially bad for cardiovascular and metabolic health, and it seems—according to what we found in this study—increasing calcium and protein in the diet may help to further promote loss of fat from the worst storage area in the body.”

My Take on the study:  I’m a bit wary of studies paid for by the industry whose product is under examination.  After all, it was the American Bottled Water Association that sponsored the study that concluded it was vital we all drink eight 8 oz glasses of water daily, a recommendation that discounted the water we get from fruits, vegetables and other beverages, coffee included.

Yes, coffee acts as a diuretic, but so does water.

Sources: Tufts University Health & Nutrition Letter, March11, 2013          Study published in Journal of Nutrition      Study financed in part by Dairy Industry


8444366-examination-timeActivity each day/ Keeps the gloved fingers away

The walnut-sized prostate gland can be troublesome.  As with many conditions, prevention is the best cure, and many studies suggest that regular physical activity promotes a healthy prostate.

Benign Prostatic Hyperplasia, (BPH), is an enlargement that interferes with urination.  In the ongoing Harvard-based Professionals Follow-up Study, physically active men were less likely to suffer from BPH.  Even men who engaged in low- to moderate-intensity activity, such as regularly walking at a moderate pace, yielded benefits.

Prostatitis is an infection and inflammation of the prostate.  In a study of men with chronic prostatitis, Italian researchers studied a group engaged in 18 weeks of aerobic exercise (brisk walking) and a control group that engaged in anaerobic exercise (sit ups, leg lifts and stretching).

At the end of the 18 weeks, men in both groups felt better, but those engaged in aerobic training reported less prostatitis pain, less anxiety and depression, and better overall quality of life.

Prostate Cancer Progression  Researchers in a Health Professionals Follow-up Study tracked 1400 men diagnosed with early-stage prostate cancer.  Men who walked briskly for at least three hours a week were 57% less likely to have their cancer progress than men who’d walked less vigorously.

In another study of men with localized prostate cancer, those who engaged in vigorous activity for at least three hours a week had a 61% lower risk of dying from the disease, compared to men who exercised vigorously for less than one hour per week.

Source:  Harvard Medical School Healthbeat, May 7, 2013