Exercise and Fitness Blog

I read an article today about running to live longer.  The Standford school of medicine study followed 538 runners over age 50 and a comparison group.  What they found was absolutely terrific and is great news for all runners everywhere.

Mortality rates were pushed out, injuries were less freqeunt and other diseases were less prevalent.  HEre are a few quick figures:

After 19 years, 34% of the non-runners had died, where only 15% of runners had died.

“Runners’ initial disability was 16 years later than nonrunners’…By and large, the runners have stayed healthy.” - James F. Fries

They even found that runners required FEWER total knee replacements than runners!  They actually found that the natural motion of running, as compared to some other unnatural physical activities, like football and standing en pointe in ballet, was not as damaging to the joints.

Of course the expected slowing in cardiovascular deaths was observed among runners, but that’s not all.  Researchers also observed fewer deaths from cancer, neurological disease, infections and other causes.

Running slows the aging clock

A common question about weight loss is, “how much exercise to lose weight”.  It is almost universally understood that there is a calorie equation, and so long as you burn more calories than you take in, you’ll produce a deficit that will result in weight loss.  Everyone burns calories at a different rate and that rate will change as your body mass to muscle ratio changes, among other things.

One study mentioned on the BBC website today suggests that one hour a day is the magic number to lose weight and keep it off.  They suggested that less than one our a day would not be sufficient to keep the weight off.  One thing that they didn’t mention was the type of exercise or how intense the exercise needed to be.  Here is the original article.  While they seem to answer the question “how much exercise to lose weight”, they didn’t tell the whole story.

Now I have to admit that I haven’t read the entire study, which was published in the Archives of Internal Medicine journal.  But, I would say much less than an hour of exercise would answer the question how much exercise to lose weight.  For example, in September of 2007 I accepted a challenge at work with a few other guys to see which of us could lose 10% of his body weight in the shortest amount of time.  I decided to eat mostly normal, although I watched my portions a little.  I also didn’t eat so that I got stuffed.  I also started running again.

Keep in mind that I wasn’t running a lot, but I was running two or three days a week and anywhere from two miles to three miles.  This would average out to about 10 minutes a day, but on the days that I exercised I didn’t run for less than 18 minutes.  The result was a loss of 10% body weight in about a month, and now a year later I’ve kept it all off with moderate exercise.  Also note that some weeks I didn’t run more than once, and others I ran four times.

So, How much exercise to lose weight?  Apparently some research suggests an hour a day, but I would suggest that you start with whatever you can do.  If that’s 20 minutes a couple times a week, then start there.  In my opinion, the best exercise routine to build is the one that you can comfortably maintain.

I suppose that one question remains: what is the “Best exercise to lose weight”?  Without any handy statistics, I’ll suggest that Running would be the winner, but I’ll leave that for another post another day.  The best exercise to lose weight is the exercise that you feel comfortable with and that you can maintain.

So go do something right now, and then do it again tomorrow or the next day.  Stop planning!  Start doing!

Hey, I finally have the full running speakers package ready to go and so I snapped a shot of it.  This is the one I’m sending off to the winner of the contest.  Here’s what will be included for the running speakers.

- Speakers
- Running Harness
- Quick Start DVD

With the following bonuses for everyone:

- Rich Harris running shoes video (30 minutes)
- Rich Harris web conference (1 hour video)
- Jim Mishler triathlon teleconference (1 hour mp3)

LAST MINUTE BONUSES

The first 6 people only will receive a free upgrade to
overnight shipping.  That’s worth $30.00.

And, the first 25 people will get a bonus DVD with the
Rich Harris running shoe video in high quality.

Here’s the page where you’ll go tomorrow at 2:00 PM EST.

http://www.maintainfit.com/get-running-speakers.php

I’ve gotten such a positive response from people that are using and even just seeing the running speakers for the first time that I’ve decided to give a pair away for free.

The race director of the Fit for Life half marathon liked the running speakers and he even asked if he could post the video I made to his website.  Do you remember Jeremy, you know, the guy that made the biking helmet cam video on my blog?  He let his fiance run in them for the same 10K race on Saturday and she loved them.

Some guy even came and asked me about them after the race and tried them on.  He mentioned a lot of the same frustrations about headphones, training and races that I heard during the survey about running with music, and was really impressed with how light they are and how they sound.

So, while I’m still working with the inventor to let Maintain Fit members have a first shot at them, I decided to GIVE AWAY a pair for FREE.

Here’s how it will work.  I want you to tell me about the biggest benefit that you get from running with music and how the running speakers would enhance that benefit.  The trick is that you have to be able to say it in 150 - 300 words.  I’ll go through the responses and choose the best one and send him or her a pair of running speakers, for FREE.

Here’s how to submit your entry.  To enter your short essay, simply post it as a comment on this blog post, and make sure to leave your e-mail address (I have my blog configured to never show your e-mail address, but if you win I need to contact you to get your address and ship you the speakers).

Just come up with the biggest benefit to running with music and explain how the running speakers would enhance that benefit, then explain it in 150-300 words as a comment on this post.  That’s it!

Some contest rules:

1. I am the sole judge and jury.

2. Entries must be posted by 7:00 PM EST eastern time on July 17th to be considered.

3. I reserve the right to changes the rules if there’s something I haven’t thought of.

That’s it for now so get busy!

I’ve just made several updates to the site that should help new visitors quickly understand that Maintain Fit is an online exercise log.  I’ve also included a new description on the homepage that highlights some of the benefits of keeping a regular exercise log.  Even if you’re an old member, go and check it out:

Exercise Log homepage

I think that the two principles of psychological momentum and social obligation are huge when it comes to developing a lifestyle that includes the healthy exercise that so many people want.  They overcome the biggest mental obstacles to achieving your health goals.  The great part is that both of these ideas are, in substance, accommodated using an exercise log.

So, I did my best on the my homepage to better explain what these are and start the process for someone that will enable them to life the lifestyle they want - healthy and strong.  I also added a few links that bring people to the sign up page (reminding them of course that it’s free ;).

So, if you’re not yet a member of Maintain Fit, go and look at the homepage and get a personal exercise log account today and start living the lifestyle that you deserve.  I also point out that I send fantastic health and exercise information to Maintain Fit members often and even have some really cool experts that provide additional content.

Exercise Log homepage

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On a side note, if you’ve been following the running speakers videos, I’ve got more to post, but Jeremy and I are going to take the 4th of July weekend off.  So, keep you’re eyes on your inbox for some more cool videos and other stuff next week, and have a great 4th of July.  God bless America!

My interview with the inventor of the running speakers will be tonight at his home office.  I’ve gotten a few questions submitted for the interview, but remember that you can submit more questions if you have them.  Here’s the survey:

http://www.maintainfit.com/runningspeakers_questions.html

One of the questions so far have to do with how heavy, bothersome they are to wear.  I have to admit that I was really worried about that too, since I can’t even stand wearing a watch when I run, let alone a backpack.  I was so surprised that I didn’t even notice that the running speakers were on.  I’m not sure if the music was a distraction too, but it didn’t bother me.

I should also mention that the speakers have been around for a while.  The conversation I’ll be having tonight is about his vision and desire to make them truly useful for runners.  He’ll tell a little bit of his story and how he built the first prototype.

I’ll try to be quick and get the video up for you to look at.  Keep your eye on the blog…

A research study conducted in the UK by Cancer Research UK and the National Health Service Breast Screening Programme has recently been published online, which again suggests a link between cancer and obesity. Similar to the study published by the World Cancer Research Fund and mentioned in my last blog post, this study surveyed 1 million women in the UK aged 50 and older. The study aims to explain correlations between obesity and various kinds of cancer, including breast cancer, endometrial (womb) cancer and ovarian cancer. Find the study and its publications on the official website http://www.millionwomenstudy.org/

The results are similar to those in the previous article showing an increased risk of cancer due to obesity. This reinforces that it pays to eat right and get regular exercise. If you have ideas about how to achieve and maintain a healthy body weight, post it in the community forum.

Have you ever heard that you can reduce your cancer risk by being physically active?  If not, then be sure to read on.

It seems obvious to many people that physical fitness promotes a healthy and happy life. There is now scientific evidence that it may also prolong life. A report recently published by the World Cancer Research Fund outlines the relationship between obesity, diet and various forms of cancer. I have long known that a healthy lifestyle brings many different benefits. It’s nice to know that I’m also reducing my risk of cancer by exercising regularly. Among their published recommendations are:

1. Be as lean as possible within the normal range of body weight

2. Be physically active as part of everyday life

3. Limit consumption of energy-dense foods. Avoid sugary drinks.

4. Eat mostly foods of plant origin

5. Limit intake of red meat and avoid processed meat

6. Limit alcoholic drinks

7. Limit consumption of salt. Avoid mouldy cereals (grains) or pulses (legumes)

8. Aim to meet nutritional needs through diet alone

9. Mothers to breastfeed; children to be breastfed

10. Follow the recommendations for cancer prevention

While you may not be able to eliminate your risk of getting cancer, these suggestions may significantly reduce your risk. A summary including these points (with references) and a copy of the full report are available for download or hard copy purchase from the report website here: http://www.dietandcancerreport.org/