Resistance Training, Sitting Danger and Tea TypesOctober 21, 2010 Written by JP [Font too small?]
The most exciting aspect of skimming through Twitter posts or tweets is that you never know what or who you’re going find. The one thing you can be sure of is that the more time you spend looking, the more interesting content and people you’ll stumble upon. Some of the characters you’ll likely end up following may be household names, while others are hardly recognizable if you normally get your news via the mainstream or regional press. Today’s edition of Twitter Thursday will feature examples of both camps.
One of my favorite figures in the “hardly recognizable” category is Dr. Bill Yates of Tulsa, Oklahoma. Here’s the charming way he describes himself on his Twitter profile, a “Physician interested in clinical neuroscience research, the brain, fitness, golf and humor. Aim to educate and amuse. Not selling anything.” True to form, he recently offered up a supremely constructive tweet for older women looking to improve or maintain healthy bodies. He cites a study appearing in the July issue of Medicine & Science in Sports & Nutrition that examined the association between resistance training and weight gain in postmenopausal women. In the trial, 122 previously sedentary women were asked to participate in: a) a resistance training program; b) a sedentary control group; c) a sedentary control group that later “crossed over” to the resistance exercise training. The progress of all the participants was followed over a six year period. Post-trial analysis reveals that certain exercises and practices were inversely associated with weight gain and “deleterious changes in body composition”.
- Women who exercised most frequently and performed military presses and squats demonstrated a loss of body fat, body weight and trunk fat.
- Women who practiced squats infrequently were at a higher risk for gaining body fat, body weight and trunk fat over the six year follow-up time frame.
There are several other reasons to consider incorporating resistance training (RT) into your regular wellness routine. A review article currently presented in the Journal of Obesity reports that resistance training is “at least as effective as AET (aerobic endurance training) in reducing some major cardiovascular disease risk factors”. The summary goes on to point out that RT is especially useful in mobilizing subcutaneous and visceral fat in the abdominal region and lowering long-term blood sugar readings as assessed by Hemoglobin A1c (HbA1c) levels. (1,2,3)
Mehmet Oz requires no introduction. He’s probably among the top ten recognizable physicians in the world. Truth be told, he doesn’t need to spend time posting messages on Twitter. I suspect he does so because it’s an efficient means of sharing helpful medical tips with countless people online who will never get the chance to become his patients. This past week, Dr. Oz relayed an article from The Washington Post about the dangers of leading a sedentary existence. We all know that staying physically active is an important element of a healthy lifestyle. However, many of us think of physical activity only in the context of the free time we have at our disposal. As it were, it appears that long periods of sitting at work may be significantly harming us. And wouldn’t you know it, the medical literature is packed with evidence to back up that assertion. A broad list of diseases including breast cancer, cardiovascular disease, diabetes and “total mortality” appear to be affected by planting our posteriors in chairs, seats and sofas too often. The conclusion of a recent cohort study summarizes the current state of knowledge thusly, “time spent sitting was independently associated with total mortality, regardless of physical activity level. Public health messages should include both being physically active and reducing time spent sitting”. (4,5,6,7,8)
The odds aren’t great that you’ll find me standing at a newsstand perusing through the latest issue of Women’s Health Magazine. But I’ll gladly admit that I rather enjoy scanning the posts of WomensHealthMag on Twitter. A recent tweet of theirs that caught my attention explained the differences between the various forms of green tea sold in health food stores and specialty markets throughout the world. For instance, “matcha” is a tea made by grinding whole green tea leaves. It has an earthy flavor which can be easily used in desserts. “Gunpowder” tea is made by pan-frying tea leaves and then rolling them into tiny pellets. It has a more pungent flavor than many other forms of tea and is sometimes added to savory broths and soups. “Sencha” is one of the most popular teas in Japan. It has a mild, sweet flavor that is produced in a gentle steaming and rolling process. Understanding the different characteristics of tea may allow for some tea-haters to become tea-lovers. This is a valuable pursuit since the benefits of green tea are continually reported in scientific journals. Of late, green tea consumption has been linked to: improved blood sugar, lipid levels, weight management and even protection against ovarian cancer and UV radiation exposure. (9,10,11,12,13)
I sometimes wonder what my readers do with all of the information that I publish on this site. Do you just read the blogs and forget them soon after? Do you print out the most pertinent pieces and save them in a notebook? Or perhaps you selectively take note of the specific strategies that are most applicable to your individual circumstances? I can understand how all of these options make sense in the real world. I certainly hope that some of you do print out these columns and take notes when you think it’s important enough. But even if you don’t, you can always use the search feature that appears in the upper right hand corner of every page on this site. I use it all the time to reflect on what I’ve already covered and what’s left to address. I only wish I had such a search feature for all things in life! While that’s obviously not possible, I do have your feedback to help me along the way with all things relating to my work here. Please keep the comments and suggestions coming as they’re invaluable in shaping the direction of this site. Many thanks.
Note: Please check out the “Comments & Updates” section of this blog – at the bottom of the page. You can find the latest research about this topic there!
Tags: Diabetes, Green Tea, Sitting
Posted in Exercise, Food and Drink, Heart Health