We Are Fitness Blog

Healthy Lifestyle More Important Than Testosterone Supplements

Low testosterone in aging men is linked to premature death, heart disease, erectile dysfunction, depression, decreased muscle and bone mass, and reduced energy levels.

This has triggered an avalanche of testosterone prescriptions that produced revenues of 2.8 billion dollars in 2018, and projected revenues of 3.8 billion dollars by 2021.

A clinical opinion by Halis Akturk and Todd Nippold from Mayo clinic argued that physicians should treat the cause of low testosterone in aging men rather than attempting to increase the concentration of testosterone in blood.

The symptoms linked to low testosterone levels can often be improved exercise and improved diet, reduced stress and better sleep habits.

So before you go and spend your hard earned cash of supplements etc., try doing the above and you may have a readymade solution.

Until next time, have a good one.

Eggs for Breakfast

Eating eggs for breakfast instead of bagels and doughnuts, bread etc., cuts down on caloric intake for the rest of the day. Researchers from the Pennington Biomedical Research Centre in Baton Rouge, Louisiana found that the high protein content of eggs caused overweight people to eat 163 fewer calories at lunch and 418 fewer calories over 24 hours compared to when they ate bagels.

The body breaks down dietary protein into subunits called amino acids. The liver converts the amino acids into new blood sugar, a process called gluconeogenesis. The subsequent steady level of blood sugar delays hunger.

Some researchers have linked eggs with coronary artery disease. But this is proving to be incorrect as more studies show that people could eat eggs daily without promoting heart disease or stroke.

Eggs contribute to a healthy diet and promote weight control. You may get similar results by consuming a high protein drink for breakfast.

So go ahead and keep the bagel and doughnut down and reach for those scrumptious healthy eggs.

Beetroot Has Small Effect on Recovery from Muscle Damaging Exercise

Beetroot juice is an unlikely performance enhancing food.

It’s high in nitrates that are important for synthesizing nitric oxide in the inner lining of blood vessels. Nitric oxide is a gas that promotes blood flow and its regulation is an important marker of metabolic health.

It is also high in antioxidants that protect cells from naturally occurring but highly reactive free radicals that contribute to muscle soreness after intense exercise.

A study led by Tom Clifford from Northampton University in the UK found that consuming beetroot juice between two exhaustive bouts of sprint intervals reduced muscle pain and improved vertical jump compared to a placebo.

Beetroot did not raise antioxidants levels or improve performance during the second set of sprints. Beetroot promotes recovery from intense exercise, but it is no magic bullet.

Best Predictor of insulin Resistance Gut Fat

When it comes to insulin resistance, it’s not how much fat you have that’s important- it’s where you store it.
Insulin resistance increases with age and is associated with hypertension (high blood pressure), abnormal blood fats (high cholesterol, LDL and triglycerides and low HDL), inflammation and blood clotting abnormalities.
Insulin resistance increases the risk of heart attack, stroke, kidney disease, sexual dysfunction and some type of cancer.
Researchers from the Washington University School of Medicine found that abdominal adiposity, as measured by waist circumference, was a better predictor of insulin resistance than aerobic capacity, BMI or percentage of fat in older men.
Waist circumference is an important measure of health in older adults.
Until the next time, stay healthy and keep those waists tight.

Which Is The Best Cardio Machine In The Gym?

Gyms contain a dizzying array of aerobic equipment, such as treadmills, stair climbers, elliptical trainers, rowing machines and stationary bikes.

Which is best? The overall winner is treadmill running. It builds cardiovascular fitness and burns calories faster than any other form of exercise you can do on cardio equipment.

Modern treadmills have knee friendly surfaces, sophisticated programmers that allow varied and interesting training routines, but provide enough shock to build or maintain strong bones.

After the treadmill, the elliptical trainer is a close second. While granted it’s less effective than the treadmill for bone development, its easy action makes it an exerciser’s joy and its variable workload can accommodate everyone from rank beginner to a world class athlete.

The elliptical trainer is particularly good for people with knee cap pain. The motion places minimal stress on the knee, while promoting joint lubrication.

The rowing machine is best for people who want a total body workout. Modern rowing machines take more skill than other cardio machines. Also, poor technique may increase the risk of back pain (Something I found out the hard way).

After saying all that, the real winner is the machine that YOU will use. Choose the machines you like and fulfil your needs and exercise on them regularly. Ultimately whatever machine you choose, commitment and enjoying the process will reward you with results.

Until the next time, have a good one.

The Core Stiffness Revolution

Isometric core exercises are superior to traditional dynamic exercises for building core muscles because they develop core stiffness and spinal stability.

Core stiffness is vital for gym goers and athletes alike because it strengthens core muscles and improves endurance, reduces lower back pain and boosts sports performance and day to day activities. Greater core stiffness transfers strength and speed to the limbs, increases the load bearing capacity of the spine and protects the internal organs during sports movements.

A series of studies directed by the University of Waterloo in Canada showed that isometric exercises for the core resulted in greater core stiffness than whole body dynamic exercises that activated core muscles.

So the next time you’re thinking of changing up your workout routine, consider including some form of core workout. Exercises such as side planks, TRX mountain climbers, wheel roll outs, carry exercises, landmines, cable chops and bear crawls could be in your arsenal.

Until the next time, keep it healthy and keep it simple.