Shorter Bouts of High Intensity Exercise Improve Physical Fitness

It is a commonly held perception that getting in shape and staying there requires hard work and hours upon hours of training. Now, new research from the Norwegian University of Science and Technology (NTNU) shows the opposite -- just four minutes of vigorous activity three times per week is enough to make previously inactive men fitter and more healthy.

Regular training improves maximal oxygen uptake (VO2max), which is a well-established measure of physical fitness. However, just how much exercise, and how intense that exercise should be to deliver the biggest benefit remains to be defined. Now, researchers from NTNUs KG Jebsen Centre of Exercise in Medicine/Cardiac Exercise Research Group have found that just three short high-intensity sessions (AIT) per week can make for substantial differences in the fitness of inactive men.

"Our data suggest that a single bout of AIT performed three times per week may be a time-efficient strategy to improve VO2max," says Arnt Erik Tjønna, a postdoctoral fellow at the centre and lead author of the study. Tjønna says one of the advantages of this approach is that it is easy for people to incorporate into their daily lives.

The researchers measured changes in VO2max and traditional cardiovascular risk factors in 24 inactive but otherwise healthy overweight men after they completed a 10-week training session that involved three weekly high-intensity interval sessions. One group of 13 followed a protocol that has previously shown to be effective, consisting of four intervals of 4 minutes of high intensity exercise at 90% of maximal heart rate (HRmax) interspersed with 3 minutes of active recovery at 70% HRmax (4-AIT), commonly known as 4x4 training.

The other group followed a protocol that consisted of one 4-minute interval at 90% HRmax (1-AIT). After training, VO2max increased by 10% in the group that had just one high-intensity session three times a week (1-AIT), while the group that followed the 4x4 regime increased its VO2max by 13%. Both groups saw decreases in their blood pressure, but the 1-AIT the groups blood pressures showed greater decreases than their 4-AIT counterparts for both systolic and diastolic readings.

Tjønna says while the results look promising, the number of study participants was small, which limits the scientists ability to extrapolate their findings. He also noted that people who are active probably wont benefit as much as the inactive participants did from the 1-AIT training regime.

"It has to be noted that the subjects were previously inactive, and the same effect on physical fitness cannot be expected in active individuals," he said. "Nevertheless, since we know that more and more people are inactive and overweight, the kind of improvement in physical fitness that we saw in this study may provide a real boost for inactive people who are struggling to find the motivation to exercise."

Resveratrol and Nuts Combine to Improve Brain Health and Boost Cognitive Function

Nuts, especially walnuts, almonds and hazelnuts, combined with the potent polyphenol resveratrol team together to improve mood and protect the aging brain to help maintain memory and cognition. Researchers reportingin the New England Journal of Medicinehave found that nuts consumed over a period of years not only help with weight management issues, but also can reduce systemic inflammation to improve spirits and prevent cognitive decline.

Resveratrol has long been associated with brain health. The Journal of Pineal Research reportsthat resveratrol demonstrates anti-aging properties in the brain necessary for energy production and optimal brain function. Combining these two natural agents together as part of your healthy diet can improve mood, help retain memories and preserve youthful thought patterns.

Nuts Improve Mood, Slash Brain Inflammation and Prevent Cognitive Decline

Researchers determined to validate the health-promoting capacity of nuts provided test participants with a diet of walnuts, almonds and hazelnuts for a period of 12 weeks. The volunteers for this study were sex and age-matched individuals given a control diet, and compared to a group not receiving the nut mixture. All participants exhibited symptoms of metabolic syndrome, increasing risk for developing diabetes, heart disease, mood disorders and loss of cognition.

Individuals receiving the nutshad increased levels of serotonin which will help a person feel better and potentially more satisfied and less likely to suffer from depression and poor mood. Additionally, the nut control group demonstrated reduced inflammatory markers from the high polyphenol content of the nuts. This is an important finding, as individuals exhibiting the signs of metabolic syndrome experience the effects of systemic inflammation leading to accelerated brain aging and cognitive decline.

Resveratrol Positively Influences Gene Expression to Restore Mitochondria Function

Mitochondria are the tiny metabolic engines that are responsible for powering each of our trillion or so cells throughout the body. Over time, mitochondria begin to experience loss of function and cellular decline and aging of the cell begin. Mitochondrial regulation is controlled in large part by the ‘longevity’ gene known as Sirt1. Calorie restriction and potent natural nutrients such as resveratrol are known to alter expression of the Sirt1 gene. Researchers have demonstrated that resveratrolis able to restore neural mitochondria function by reviving Sirt1 gene expression, and provides “a potent anti-aging effect within the brain.”

The human brain is a highly metabolic organ, demanding 20% of the total oxygen supply for the body. As such, it is also susceptible to the effects of oxidative stress and free radical damage that cause brain inflammation and advanced signs of aging. Natural nutrients such as resveratrol (25 – 50 mg per day) that cross the blood-brain barrier and foundation monounsaturated fats supplied by most nuts (1 to 2 ounces each day) and seeds protect the brain from damage and dramatically lower the risk of memory loss and cognitive decline.

How Lifestyle and Natural Supplements Can Improve Health

Billions of people across the world rely on modern medicine to maintain a healthy lifestyle. Over the past 200 years, significant technological advances have increased the average human lifespan from 40 years to 70 years. While many people are able to enjoy a longer life, there are signs that this process may be in reverse. While medicine has improved significantly, many people are choosing to lead sedentary and unhealthy lifestyles.

The leading cause of death in the United States used to be an infectious disease. With modern medicine, many of these diseases have been eliminated from the continent. However, the leading cause of death in many areas is now heart disease. These diseases are often caused by obesity, unhealthy diets, diabetes, and other metabolic disorders. While its important to consult a doctor for any serious health problem, there are many steps that individuals can take to improve their overall health and reduce the risk of disease.

Its essential to eat a diet rich in fruits, vegetables, and lean meats. Foods that are rich in carbohydrates should be avoided. This includes milkshakes, candy, cola, white bread, pasta, and foods containing sugar. In addition, its a good idea to foods that have been overly processed. Processed meats like hot dogs and sausage contain nitrates and nitrites. These have been shown to increase the risk of some types of colon cancer. In addition, processed foods containing partially hydrogenated oil have been shown to increase the risk of heart disease and diabetes. While the resources at a stem cell bank can be used to treat some diseases, its essential to maintain a healthy lifestyle.

There are many natural supplements that can be beneficial to ones health. High blood pressure can be treated using a combination of fish oil, magnesium, and hawthorn extract. Its possible to lose weight by taking a combination of green tea extract, resveratrol, and yohmibe. Many people who are experiencing depression take a drug like Prozac. Nature offers a healthier alternative: St. Johns Wort can act as an effective SSRI at alleviating the symptoms of depression.

Sedatives are the most addictive class of drugs. Sedatives include benzodiazepines, barbiturates, and z-drugs. All sedatives work by modulating the action of GABA, a neurotransmitter, in the human brain. Its often possible to replace these drugs with a natural alternative. There are several herbal extracts that have been shown to improve sleep and reduce anxiety. These include natural herbal remedies like lemon balm, relora, theanine, and magnesium.

Contact a doctor before taking any supplement or medication.

3 Eye Exercises To Improve Your Eyesight Naturally

Whether we are going on an adventurous trip, or enjoying a happy family gathering, seeing clearly naturally, makes these fun occasions more exciting and fulfilling. Because our eyesight is such an important aspect of our health,it is critically important that we take the necessary steps to improve it.

What happens if you dont use a muscle? The muscle becomes weak and loses its ability to function efficiently. As soon as that muscle is exercised regularly it becomes stronger, increasing muscle strength and performance. A similar principle applies to eye exercises as they help to strengthen the muscles of the eyes that control vision. Here are 3 eye exercise techniques to improve vision naturally:

You can perform these techniques while listening to your favorite music. It makes the techniques more fun and maintains your motivation to practice them regularly. All it takes is just minutes a day.

1. Eye Motion Eye Exercise - The objective of this vision exercise is to strengthen the eye muscles. This goal is achieved by increasing their ability to focus on different objects in different positions quickly. To perform this technique, find a comfortable chair. Maintain an upright posture. Relax your body. Practice moving just your eyes not your head, across a room of your house. You are basically using your eyes to scan various objects in a room; TV, papers, tables, pictures, clocks and windows etc. Move your eyes continually while avoiding stopping at any particular object. While you are performing this technique, inhale and exhale deeply. Repeat this technique 3 times.

2. 10 second Focusing Technique - Close your eyes briefly and carefully and gently apply a very light message to your eye lids for 3 seconds. Then open them. Identify two fixed points; one that is close up and the other in the distance. For example, the close up point can be your computer and the distant point can be a window in the distance. Focus your eyes on the computer for 10 seconds then shift your focus to the window for 10 seconds. Repeat for 3 repetitions.

3. The Figure 8 Eye Exercise Technique - This eye exercise improves vision while providing the additional benefit of relieving stress and tension in the eyes. Be seated in a comfortable chair at a distance of about 3 feet from the wall, (about 10 feet away). Simply imagine a large figure 8 on the wall. The same way you would trace the outline of a shape or object on a piece of paper with a pencil or pen, In this case, pretend that your eyes are that pencil and start tracing the outline of that imaginary figure 8 moving your eyes only not your head for 10 breaths. Trace the outline of that figure exactly. The number of repetitions you perform depends on your comfort level. For example, pay attention to the way your eyes feel. 4 repetitions are recommended but if your eyes feel tired take a break and decrease the number of repetitions

We can promote eye health with the application of eye exercise techniques. They strengthen, tone and improve the efficiency of the eye muscles helping us to see better naturally; the way Mother Nature intended us to see.

My name is Joel King. I am an internet marketer, college student and vision improvement success story who enjoys helping others improve their vision. Take the next step to sharper, clearer natural eyesight today! Visit: http://www.betternaturalvision.com

By : Joel Travers King
Article Source :  3 Eye Exercises To Improve Your Eyesight Naturally