Bodies By M.E.

A strong and stable core has been linked to better physical performance and  less back pain. The list of exercises designed to strengthen the core is endless. But, which exercise is the best?

A study recently published in the Journal of Orthopaedic & Sports Physical Therapy(2010;40[5],265-76) set out to answer this question. The study examined eight stability ball exercises and two floor abdominal exercises to access which exercise activated the low back and abdominal musculature the most. Stability ball exercises included roll-out, pike, knee-up, skier, hip extension, decline push-up and seated march.Floor based exercises included a crunch and a bent-knee sit-up. Participants performed five repetitions of each exercise while electromyographic studies were collected.

The roll-out and pike were the most effective exercise in activating upper and lower rectus abdominis,external and internal obliques, and latissimus dorsi while limiting activity if the spine and leg musculature.

Menopause is a transition period almost like going through puberty for the second time. It is associated with many undesirable body changes that despite our best efforts seem impossible to control. Shifts in body composition from lean and muscular to not so muscular can upset the best of us. In addition to shifts in body composition belly fat increases.  Cosmetically abdominal fat is a concern, a greater concern is the location of this fat and the development of heart disease and type 2 diabetes.

It’s safe to conclude menopause is here to stay, the question is what is the best way to control body composition changes. Try implementing a plan that you can see yourself adhering to.

Keep track of the amount of calories consumed and expended. if more calories are consumed than expended weight gain will occur, consume less than expended, weight lose will occur which is usually the results we are looking for.

Basel metabolic rate declines 2% -3% per decade of life. It is not yet clear whether menopause has an effect on BMR, but we do know lean muscle mass burns more calories than fat. The importance of strength training 3 -4 times per week is critical to fight menopausal weight gain.

As we age injury rates become more frequent. In order to maintain a healthy injury free lifestyle, flexibility should be part of a general fitness program.

My advice- A well balanced exercise program is a great way to practice self care and take control of menopause.

High intensity exercise can cause heart disease,really! Those who participate in high intensity events such as marathons, ultra-marathons,triathlons etc. are viewed by us mortals as possessing a physical prowess of a Greek god.  However,recent research claims that regular participation in such events may negatively impact heart health.

Researchers at the Athens Medical School, Hippokration Hospital in Athens, Greece discovered that men who regulary participated in high intensity activity such as marathons , tended to expierence stiffness of the large arteries. The information was provided via press release from the American College of Cardiology. The researchers measured blood pressure and pulse wave velocity in 49 men who trained for marathons and 46 who did not. The researchers found that both measures were higher in marathoners than in the control group. High intensity exercise seemed to correlate with arterial stiffness.

Lead author, Despina Kardara,M.D. states,”our data suggest that exercise may have an inverted u-shape in relation with arterial stiffness. Summerizing lack of exercise increase the likley hood of cariovascular events as does to much exercise. Kandra sites this is important because stiff arteries lead to high blood pressure as well impairment of proper heart function.

Aortic stiffness is a indicator of cardiovascular disease, atherosclorosis and predictor of early death.

My Thoughts- balance!

Medical News: Pick Poultry Over Red Meat to Lower Heart Risk – in Primary Care, Diet & Nutrition from MedPage Today.