Consistency is among the most underappreciated aspects of fitness. We frequently place a lot of emphasis on the most efficient kind of exercise or what's popular right now, but consistency-building is typically given less attention. The best fitness programme in the world won't help you if you don't stick to it. Because of this, adherence is regarded as the most important component of any workout programme.
A number of aspects, including nutrition, the correct activity programming, and motivation, go into making progress; if any one of these factors fails, it will have a domino effect that will cause you to fail or stagnate. To maintain the proper frame of mind and sufficient drive, one must adhere to and be consistent with their actions.
With fitness goals, consistency helps to motivate people and fosters a sense of accomplishment. Consistency maintenance becomes crucial because of this. This implies that not every session will be fantastic, but what counts is that you showed up, made an effort to move toward your objective, and maintained the momentum.
Everybody experiences days when exercising or working out is completely out of the question, and it's these days that can make or break the momentum. We must make sure that these days are worthwhile. This does not imply that you should work out intensely. Simply put, this means that at the conclusion of days like this, we need to know that we exerted every effort to engage in activities and that we made progress toward our goal.
In order to keep up with our routine on days when we lack motivation, we must engage in enjoyable or simple activities. Here, there are a few straightforward things that can be done.
Some of the easiest things to keep up momentum when you are having a rough day are as follows:
This is a seamless way to ensure that activity gets done without dedicating a separate time to work out. On busy days or days of poor motivation having a step target of something like 10k steps helps you get some activity done without hitting the gym. This can be spread across the day and can be done at your own pace
You do not need an intense workout all the time to reach your goals. Some days backing off and going on a nice long walk can serve as an activity to make sure that you keep up your consistency while also ensuring you clear your mind from a tough day's work. It is very important to not have a black-or-white mindset with exercise and understand that not all days have to be intense.
Not all days have to be intense gym workouts with plenty of machines and weights. Home workouts are a simple and effective way to get done with the activity of the day while still getting in an effective session. The following is a quick and simple way to do a super simple home workout
Upper body warm-up (e.g. arm swings or Shoulder rotations) - 10 reps
Lower body warm-up (e.g. leg swings or High knees) - 10 reps
Primary Workout circuit (Repeat them one after another for 5 rounds)
Exercise 1 - Core (Eg, Crunches or Tall plank sh taps) - 15 reps
Lower-body exercise 1 (Eg, Bodyweight Squats or lunges) - 15 reps
Upper body exercise 1 (Eg Wall push-ups or push-ups) - 10 reps
High-intensity exercise 1 (Eg Inchworms or burpees) - 10 reps
Shoulder stretch - 30 seconds/side
Hamstring stretch - 30 seconds/side
The above is just an example and please be sure to consult your doctor before starting any physical activity or exercise routine.
These days there are so many apps that can help us to quickly be a part of nearby sports and game activities like football, cricket, badminton, tennis, etc. This is a great way to keep it interesting while getting a good high-intensity session in. The great part is that you'll be able to socialize and gain some new friends too in the process.
These are a few strategies you can use to maintain your momentum when things get challenging or when you're lacking motivation. Always keep in mind that any improvement is better than none at all.
Read More► The importance of a workout regime to check diabetes
New York: Aerobic exercise, which includes brisk walking, swimming, running, or cycling, can help reprogramme the immune system to reduce tumour growth and amplify the effects of immunotherapy, finds a new study.
Published online in Cancer Cell, the study, which focussed on pancreatic cancer, provides new insight into how the mammalian immune system, designed to attack foreign invaders like bacteria, can also recognise cancer cells as abnormal.
Exercise-induced increases in levels of the hormone adrenaline cause changes to the immune system, according to researchers at New York University.
It includes the activity of cells that respond to signalling protein interleukin-15 (IL-15).
The study found that exercise promotes the survival of CD8 T cells sensitive to IL-15, and doubles the number of them homing to pancreatic ductal adenocarcinoma (PDAC) tumours in mice.
Such "effector" T cells have been shown by other studies to be capable of killing cancer cells. Other tests found that aerobic exercise for 30 minutes five times a week reduced the rate of cancer formation by 50 per cent in one mouse model of PDAC, and reduced tumour weight by 25 per cent in another model, in which mice ran on treadmills for three weeks.
In collaboration with The University of Texas MD Anderson Cancer Center, the study authors then found that human patients who exercised before surgery to remove their pancreatic tumours had more CD8 effector T cells that expressed a protein called granzyme B, which confers tumour-cell killing ability.
Patients who exercised and had more of these cell types, had 50 per cent higher overall survival over five years than patients with fewer of them.
"Our findings show, for the first time, how aerobic exercise affects the immune microenvironment within pancreatic tumours," said first author Emma Kurz, a graduate student at NYU Grossman School of Medicine.
"The work helped to reveal that activation of IL-15 signalling in pancreatic cancer might be an important treatment approach in the future." (Agency)
Read More► Why Not All Obese Patients Develop Diabetes?
It has been traditionally said that exercising is more beneficial during morning hours. Turns out, the effectiveness of exercise depends on sex, according to a study.
The study, published in Frontiers in Physiology, showed that for women doing exercise during the morning hours is more beneficial for health and for men the optimal time is evening.
While exercise during any time helped females to reduce their total body fat, abdominal and hip fat, and blood pressure, these improvements were greater in morning-exercising women.
On the contrary, only evening-exercising in men showed a decrease in their ratio of total to HDL cholesterol, blood pressure, respiratory exchange ratio, and carbohydrate oxidation, as fat became the preferred fuel source, the study revealed.
"Here we show for the first time that for women, exercise during the morning reduces belly fat and blood pressure, whereas evening exercise in women increases upper body muscular strength, power, and endurance, and improves overall mood and nutritional satiety," said Dr Paul J Arciero, Professor at the Health and Human Physiological Sciences Department of Skidmore College in New York.
"We also show that for men, evening exercise lowers blood pressure, the risk of heart disease, and feelings of fatigue, and burns more fat, compared to morning exercise," he added.
For the study, the team recruited 30 women and 26 men to participate. All were between 25 and 55 years old, healthy, highly active, nonsmokers, and with normal weight, who were trained over 12 weeks at different times of the day.
The researchers show that all participants improved in overall health and performance over the course of the trial, irrespective of their allocation to morning or evening exercise.
"Our study clearly demonstrates the benefits of both morning and evening multimodal exercise to improve cardiometabolic and mood health, as well as physical performance outcomes in women and men," said Arciero.
But crucially, they also showed that exercise time of day determines the strength of improvements in physical performance, body composition, cardiometabolic health, and mood.
"Based on our findings, women interested in reducing belly fat and blood pressure, while at the same time increasing leg muscle power should consider exercising in the morning. However, women interested in gaining upper body muscle strength, power and endurance, as well as improving overall mood state and food intake, evening exercise is the preferred choice," said Arciero.
"Conversely, evening exercise is ideal for men interested in improving heart and metabolic health, as well as emotional wellbeing." (Agency)
Read More► Vitamin D Supplements Do Not Prevent Type 2 Diabetes Risk: Study
London: Regular high-intensity interval training (HIIT) exercises such as squats, sprints, and pedalling can improve the treatment of non-alcoholic fatty liver disease by impacting on several metabolic pathways in the body, finds a new study.
A team from the University of Eastern Finland found that regular HIIT exercise over a period of 12 weeks significantly decreased the study participants' fasting glucose and waist circumference, and improved their maximum oxygen consumption rate and maximum achieved workload.
These positive effects were associated with alterations in the abundance of a number of metabolites. In particular, exercise altered amino acid metabolism in adipose tissue, according to the study published in Scientific Reports.
Non-alcoholic fatty liver disease (NAFLD) is the most common liver disease, affecting approximately 25 per cent of the world's population. Being largely asymptomatic, the disease may progress from the accumulation of fat in liver cells to liver inflammation and liver cirrhosis.
NAFLD is associated with obesity and other characteristics of the metabolic syndrome, such as Type 2 diabetes and abnormal blood lipid concentrations. The accumulation of fat in the liver can be reduced by weight loss and a health-promoting diet.
Exercise is an integral part of the treatment of NAFLD. The benefits of exercise may relate not only to weight management, but also to alterations in the metabolites produced by the body and gut microbes, whose role in fatty liver disease remains poorly understood.
The study involved 46 subjects diagnosed with NAFLD, who were divided into an exercise intervention group that had a HIIT session twice a week, plus an independent training session once a week for 12 weeks, and into a control group that did not increase exercise during the study.
The most significant alterations were observed in amino acids and their derivatives, lipids, and bile acids.
The levels of various gut microbial metabolites were also altered as a result of exercise, which is suggestive of changes in the composition of gut microbes, or in their function.
Among these metabolites, an increased amount of indolelactic acid, for example, can strengthen the intestinal mucosa, immune defence, and glucose balance.
Based on the findings, exercise can have a beneficial effect on many factors contributing to disease in patients with NAFLD, even without weight loss and dietary changes, the researchers said. Adipose tissue seems to play a key role in these effects. (Agency)
Read More► Do You Suffer From Obsessive Health Consciousness?
A combination of high-dose Vitamin D, Omega-3s, and simple home strength exercises can help reduce cancer risk in healthy adults aged 70 or older by 61 per cent, claims a study.
Published in Frontiers in Aging, it is the first study to test the combined benefit of three affordable public health interventions for the prevention of invasive cancers that has grown past the original tissue or cells where it developed, and spread to otherwise healthy surrounding tissue.
Apart from preventative recommendations such as not smoking and sun protection, public health efforts that focus on cancer prevention are limited, according to Dr Heike Bischoff-Ferrari of the University Hospital Zurich in Switzerland.
"Preventive efforts in middle-aged and older adults today are largely limited to screening and vaccination efforts," Bischoff-Ferrari noted.
Studies have shown that Vitamin D inhibits the growth of cancer cells. Similarly, Omega-3 may inhibit the transformation of normal cells into cancer cells, and exercise has been shown to improve immune function and decrease inflammation, which may help in the prevention of cancer.
However, there was a lack of robust clinical studies proving the effectiveness of these three simple interventions, alone or combined.
Bischoff-Ferrari and her colleagues tested the effect of daily high-dose Vitamin D3 (one form of Vitamin D supplements), daily supplemental Omega-3s, and a simple home strength exercise, alone and in combination, on the risk of invasive cancer among adults aged 70 or older.
The three-year trial, held in Switzerland, France, Germany, Austria, and Portugal, involved 2,157 participants.
The results show that all three treatments (Vitamin D3, Omega-3s, and exercise) had cumulative benefits on the risk of invasive cancers, Bischoff-Ferrari said.
Each of the treatments had a small individual benefit but when all three treatments were combined, the benefits became statistically significant, and the researchers saw an overall reduction in cancer risk by 61 per cent.
"Our results, although based on multiple comparisons and requiring replication, may prove to be beneficial for reducing the burden of cancer," Bischoff-Ferrari said, adding the need for further studies. (agency)
Read More► Genes Can Affect Our Nutrient Tolerance: Study
London: Exercise maintains insulin and body mass index (BMI) levels, which helps, protect brain volume and thus help stave off dementia, researchers have found.
The study, published in the journal Neurology, showed the relationship between exercise and the metabolism of glucose in the brain was not affected by insulin or BMI levels.
Reduced glucose metabolism in the brain can be seen in people with dementia.
"These results may help us to understand how physical activity affects brain health, which may guide us in developing strategies to prevent or delay age-related decline in memory and thinking skills," said Geraldine Poisnel, from Inserm Research Center in Caen, France.
"Older adults, who are physically active, gain cardiovascular benefits, which may result in greater structural brain integrity," Poisnel added.
The study involved 134 people with an average age of 69 who had no memory problems. The people filled out surveys about their physical activity over the past year. They had brain scans to measure volume and glucose metabolism. Information was gathered on BMI and insulin levels as well as cholesterol, blood pressure and other factors.
People with the most physical activity had a higher total volume of grey matter in their brains than people with the least amount of physical activity, with an average of about 550,000 cubic millimetres compared to about 540,000 cubic mm.
When researchers looked only at areas of the brain affected by Alzheimer's disease, they found the same results.
Those with the most activity also had a higher average rate of glucose metabolism in the brain than those with the least amount of activity.
Higher physical activity was not associated with how much amyloid plaque - a marker for Alzheimer's disease - people had in their brains.
Poisnel said more research is needed to understand the mechanisms behind these relationships.
"Maintaining a lower BMI through physical activity could help prevent disturbed insulin metabolism that is often seen in ageing, thus promoting brain health," Poisnel said. (agency)
Read More► Allergies, Asthma May Raise Risk of High BP, Heart Disease
Dear Patron, Please provide additional information to validate your profile and continue to participate in engagement activities and purchase medicine.