The 4-second workout

Four seconds of high-intensity exertion repeated periodically throughout the day may counteract some of the unhealthy metabolic consequences of sitting for hours, according to a surprising and timely new study of the potentially large benefits of diminutive workouts.

The study relied on a specialized type of stationary bicycle that few of us will have available at home, but its implications remain broadly applicable and suggest that even a few minutes — or seconds — of exercise each day could help substantially to bolster our health.

For most of us, sitting is our default posture and was, even before the shelter-at-home edicts took effect across the globe. Epidemiological studies indicate that most American adults sit for a least 10 hours a day, a total that is likely to have risen now that many of us are home all day.

The health effects of this inactivity can be considerable, with studies linking prolonged sitting to increased risks for heart disease, Type 2 diabetes and other metabolic disruptions. In particular, multiple hours of sitting can contribute to a later rise in the bloodstream of fatty acids, known as triglycerides, probably in part because muscles at rest produce less than contracting muscles do of a substance that breaks up triglycerides. High levels of triglycerides, in turn, are linked to an increased risk of heart disease and other metabolic problems.


In theory, exercise should help fight this problem, since it entails muscular contractions. But some experiments hint that one workout may not be enough. In studies conducted at the University of Texas at Austin in recent years, healthy young people who sat all day for the sake of science showed higher-than-normal levels of triglycerides in their blood the next day after a fatty meal. The sitting had left their metabolisms less able to break up and clear away the fat.

Even when the young people interrupted another full day of sitting with a 1-hour run, they continued to experience difficulties with fat metabolism the next day. The researchers speculated that the long hours of sitting may have changed the volunteers’ physiologies in ways that rendered them “resistant” to the expected, beneficial metabolic effects of physical activity.

Those studies had deployed a single moderately paced workout, however. Recently, the researchers began to wonder whether more-frequent, brief spurts of exercise throughout the day, especially if they were intense, may better stave off the undesirable effects of sitting.

So, for the new study, published in April in Medicine & Science in Sports & Exercise, the Texas scientists recruited eight healthy young people and asked them to spend a full day at the lab, rising only to eat or visit the bathroom. The next morning, the volunteers returned or a high-fat breakfast of melted ice cream and half and half, while the scientists monitored their bodies’ metabolic response during the next 6 hours.

Then, on a separate day, the volunteers sat again, except for a few seconds each hour, when they sprinted.

These sprints took place on an unusual type of stationary bicycle with a heavy flywheel and no resistance that has been used at the physiology lab to test the leg and lung power of professional athletes. In those tests, athletes generated a tsunami of power and achieved all-out exertion within about two seconds of pedaling.

The scientists reasoned that if athletes needed two seconds of pedaling to reach maximum exertion, the rest of us probably would require, say, twice as much. So, they asked their volunteers to clamber on the bikes and sprint as hard as possible for four seconds, then stop pedaling, rest for 45 seconds, and sprint again, repeating that sequence 5 times.

The volunteers completed these brief interval sessions once every hour for 8 hours, for a total of 160 seconds of actual exercise that day. Otherwise they sat, then returned the next day to down the unctuous breakfast shake.

Their metabolic responses differed this time, though, the researchers found. The volunteers arrived at the lab with lower blood levels of triglycerides to start with and burned more fat during the next 6 hours, so their triglycerides remained about 30 percent lower throughout the 6 hours of monitoring than on the morning after nonstop sitting.

The results suggest that frequent, intense and extremely abbreviated exercise “can undo” some effects of being sedentary, said Ed Coyle, a professor of kinesiology and health education at the University of Texas, who conducted the study with his graduate student Anthony Wolfe and others. (Coyle has equity in the company that manufactures the bicycles at his lab but said his stake did not influence the design of the study or reporting of results.)

This was a small, short-term study, and its results are limited. They do not tell us if the desirable metabolic outcomes after sprinting linger past the next day or whether 4-second intervals represent the right dose of exercise or merely the teensiest. The study also relied on an uncommon type of bicycle. Standard stationary bicycles or spin-class versions would likely require us to sprint for more than four seconds to reach an all-out exertion level, Coyle said. So would racing up and down stairs or jogging in place.

But the underlying theory of the study remains achievable, he adds. When you find yourself sitting for most of the day, try to rise frequently and move, preferably intensely, as often as possible and for as many seconds as you can manage.

2020 The New York Times Company

WATCH: Techniques to work your abs

Getting abs takes hard work, commitment, and definitely the right exercise.

So if you're working on achieving those abs but falling short of your goals, then maybe you're not doing it the proper way.

Here is Anytime Fitness instructor Andrew Agustin for a demonstration of various abdominal workouts you can try.

- Mornings @ ANC, January 11, 2016

source: www.abs-cbnnews.com

Walking is the superfood of fitness, experts say

NEW YORK -- Walking may never become as trendy as CrossFit, as sexy as mud runs or as ego-boosting as Ironman races but for fitness experts who stress daily movement over workouts and an active lifestyle over weekends of warrior games, walking is a super star.

For author and scientist Katy Bowman, walking is a biological imperative like eating. In her book, "Move Your DNA: Restore Your Health Through Natural Movement," she suggests there are movement nutrients, just like dietary nutrients, that the body needs.

"Walking is a superfood. It's the defining movement of a human," said Bowman, a biomechanist based in Ventura, California. "It's a lot easier to get movement than it is to get exercise."

Researchers say emerging evidence suggests that combined physical activity and inactivity may be more important for chronic disease risk than physical activity alone.

"Actively sedentary is a new category of people who are fit for one hour but sitting around the rest of the day," Bowman said. "You can't offset 10 hours of stillness with one hour of exercise."

Last year researchers at the University of Texas School of Public Health asked 218 marathoners and half marathoners to report their training and sitting times. Median training time was 6.5 hours per week. Median total sitting time was eight to 10.75 hours per day, suggesting that recreational distance runners are simultaneously highly sedentary and highly active.

Leslie Sansone, creator of the "Walk at Home: Mix & Match Walk Blasters" DVD, said too many people believe that spending grueling hours at the gym is the only way to fitness.



"There's this 'Biggest Loser' idea out there that if you're not throwing up and crying you're not getting fit," she said, referring to the popular television weight-loss show.

She added that a small study of non-obese men published in the journal Medicine & Science in Sports and Exercise by scientists at Indiana University suggests that three five-minute walks done throughout three hours of prolonged sitting reverses the harmful effects of prolonged sitting on arteries in the legs.

Three miles (5 kilometers) per hour is a good beginning, gradually working to 4 miles per hour, she said about walking.

Dr. Carol Ewing Garber, president of the American College of Sports Medicine (ACSM), notes that fitness-walking guidelines of 10,000 steps per day may be too much for many.

"About 7,500 steps may be more accurate," she said, adding that current ACSM recommendations call for at least 150 minutes of activity each week.

Garber, a professor of movement sciences at Columbia University in New York, said research suggests that even one bout of exercise causes beneficial physiological effects.

But she concedes that walking does not do everything. It is less beneficial for bones than running, and for strength, it is better to lift weights.

"Still," she said, "If you're going to pick one thing, research says it should be walking."

source: www.abs-cbnnews.com

Ellen Adarna to male fans: Look but no touch

'Moon of Desire' actress shrugs off sex goddess tag

MANILA - Ellen Adarna is used to all the attention.

Admittedly, however, the 26-year-old actress has yet to warm up to her title as "sex goddess," following a string of print and TV outings featuring her either nearly or completely naked.

Adarna was asked for her reaction to the tag during a recent press conference introducing her as the newest endorser of Bench Body, which featured the sexy star in a boxing-inspired number wearing only undergarments.

"I don't really think about it," she said. "Kung may photo shoot, okay lang kahit sexy or if may eksena na kailangang sexy, I'm just there to do it, and finish it, para matapos na. I mean, it's just a job for me."

Her Bench campaign dubbed "Get This Body," for example, shows her exercising in revealing outfits. A video series featuring her demo of different workouts -- plyometrics, jump rope, and kickboxing -- was released early this week.



Adarna has also been a consistent presence in the list of the "Sexiest Women" in the Philippines, as voted by readers of men's magazine FHM. This year, she ranked eighth, but was unable to attend a recent party celebrating the results of 13 million votes.

Explaining her absence, Adarna pointed to her hectic taping schedule for the ABS-CBN series "Moon of Desire," and recent trip to Japan with non-showbiz boyfriend Raoul Olbes.

"Kasi nasa Japan ako! Ganito 'yan -- months before my ticket was booked sa Japan," she said. "Supposedly, one week ako doon. Na-shorten lang dahil pinauwi ako ng soap, kasi hindi ko naman inakala na until July 'yung taping namin. Kasi 'yung Japan na 'yon, last year pa 'yon."

In previous editions of the FHM bash, Adarna gamely strutted on the catwalk wearing revealing outfits and was considered a crowd favorite.

Asked if she has ever dealt with aggressive fans, Adarna said: "So far naman I haven't dealt with any guy na binastos ako or anything. So for now, wala pa naman akong problema, basta huwag lang mangmanyak, I guess! I mean, you can look, but you can't touch."

Despite being recognized as an actress nowadays, Adarna said she is not closing her doors on photo shoots that will require nudity. Her last nude pictorial was for the June 2014 issue of fashion magazine Preview.

"It depends kung gusto ko 'yung project, then why not? Hindi naman porket nag-level up nang kaunti, choosy ka na. Gano'n? But it really depends sa concept," she said.

source: www.abs-cbnnews.com

Want to get fit? Eat more, exercise less

MANILA – Model-actor turned fitness consultant Edward Mendez is encouraging Filipinos to eat more and exercise less if they want to lose unnecessary fat and gain more muscle.

After testing it for himself and getting a lean physique, Mendez now actively promotes this fitness principle by holding classes and writing a book titled “Your Dream Body Come True.”

In an interview on “Mornings@ANC” on Wednesday, Mendez said the key to getting a strong and lean body is eating healthy food often and having quick, intense workouts.

He observed how a lot of people tend to exercise too much and starve themselves in an effort to slim down.

“Don’t starve yourself because if you do that, the thyroid gland will sense that there is no food coming in. The metabolism will go down and the fat, which is considered reserve energy, will be stored and will become more stubborn to burn,” he explained.

“That’s the common problem – they keep losing weight but they’re not satisfied with the shape of their bodies because they’re not really losing fat, they’re also losing muscles,” he explained.

“Most people like to train two to three hours in the gym,” he added. “The problem with that kind of regimen is they’re damaging their bodies more. And when they do that, muscles are being eaten up and the metabolism also goes down.”

One of Mendez’ clients or “jedis” as he calls them is “Mornings@ANC” host Pinky Webb, who attested to the intensity and effectiveness of his program.

Referring to Webb, he said: “Not only is she getting thinner but she is also getting strong. She started with the squats, now she is doing [more intense workouts].”

Mendez said that with his program, results can easily be seen after three months. His basic tips for a “dream body” include eating healthy food every three hours, working out for a total of four hours a week, and giving the body enough time to rest.

“You do cardio in one day for 23 minutes and you’re done. The next day, you do weight training for 45 minutes and then you’re done. So that’s three days of weight lifting and three days of cardio,” he said. “You focus more on nutrition. It’s 70% nutrition and 30% training.”

“You have to rest also. If you work out almost every day doing weight training or running, you’re not giving the body enough time to repair. Because every time you step into the gym, you’re damaging your body. You got to give your body some rest to complete the repair of the muscles. When you do that, that’s when you burn fat and shape your body up,” he added.

Mendez also advised those who want to get fit to avoid stress as much as possible.

“You have to control your stress level. Stress is the main culprit to weight gain and many other health complications. If you’re not stressed, you can easily burn fat and gain muscles,” he said.

source: www.abs-cbnnews.com

Strong is the new sexy in workouts for women

NEW YORK - Women's fitness has come a long way since skinny defined the ideal body and a muscled arm was cause for alarm. Fitness experts say as strong becomes the new sexy the gender divide has narrowed, if not closed.

From resistance training to power workouts such as barbell squats, medicine ball throws and kettlebell swings, a rigorous regime has become more popular with women.

"We want women who want to turn it up a little bit," said Dean Hodgkin, a fitness writer and martial artist who co-authored the book "Better Body Workouts for Women" with fitness consultant and nutritionist Caroline Pearce.

"We specifically included heavy resistance and weight training formats because if women don't train heavy, they'll miss the opportunity to gain strength," said Hodgkin, who is based in Leicestershire, England.

Along with advice on executing workouts from hula hooping to power hopping, the book also dispenses guidance on issues like training before, during and after pregnancy, eating issues and mind games that can undermine progress.

"These are times when women let it all fall apart," he explains. "There's no question that self confidence is more of an issue for girls."

Jessica Matthews, an exercise physiologist with the American Council on Exercise, doubts if a women's fitness book filled with power drills would exist 10 years ago.

"Now you see this all the time," said Matthews, noting women are eager to embrace tough workouts like CrossFit.

Having a well-defined physique, she said, has replaced skinny as an ideal.

"A fellow yoga teacher mentioned to me the other day that she was excited and proud to be able to perform barbell squats (with the barbell positioned across the back of her shoulders) with great form using 225 pounds," Matthews said.

When she started teaching group fitness 14 years ago, it was rare to have a man take a class.

"The shift in the industry is interesting to see," she said. "(Today) there are no specific exercises for men or women. The type of exercise is based on person, not gender. I like to think we've moved on."

Dr. Michele Olson, an expert with the American College of Sports Medicine (ACSM), said women tend to be weaker than men because they are smaller and have less muscle mass.

But given the same strength-developing exercise program, she said, women can become just as strong in the upper body and almost as strong, about 80%, as men in the lower body.

"The principles are the same whether you're a man or woman in terms of how exercise is prescribed and the results that are realized," said Olson, a professor of exercise science at Auburn University in Montgomery, Alabama.

Give men and women the same exercise prescription for cardio fitness and they will improve to the same extent, she said, adding that heart disease is the number one killer for both sexes.

ACSM guidelines call for all adults to engage in cardio exercise at least three to five days a week, along with two to three days of strength training and two-to-three days of flexibility training.

For strength training, Olson said, both men and women should lift weights that are heavy enough to exhaust the exercised muscle in no more than 12 to 15 repetitions.

"This will make you stronger," said Olson. "If you want to add muscle you need to lift heavier weights."

Experts say the fear that women who weight train will suddenly sprout bulging muscles is unfounded.

"Women, and most men, have a terribly hard time bulking up," Olson said.

source: www.abs-cbnnews.com

How celebrities lose weight

Here are six emerging fitness trends and workouts celebrities are turning to that can help you lose weight the fun way.














1. Zumba

A dance fitness program created in the ’90s by Colombian dancer and choreographer Alberto “Beto” Perez, Zumba is a Latin-inspired routine that combines movements from hip-hop, samba, salsa, merengue, mambo, Bollywood-esque belly dance moves, and martial arts and makes use of high energy Latin and international beats.

Zumba results in a toned body and is an effective weight loss tool. It’s done in groups, so you can expect a happier and fitter you toward the end of each session.

2. Plana Forma


Plana Forma is an interval training (a training program where each session has periods of low- and high-intensity activities) which uses the principles and techniques of Physique 57TM, an innovative workout program that combines isometric exercises and orthopedic stretches, giving lengthened and toned muscles.

Approximately 600 calories or more are burned per session.

3. Pole Dancing


Pole dancing is essentially climbing, spinning, and dancing while holding onto a steel pole. A regular class is usually divided into warm-ups, pole tricks, dancing and a cool down. Steps vary depending on the instructor.

From arms to legs, several muscle systems are working in unison while you perform acrobatic maneuvers on the pole. Expect strengthened core muscles and a well-toned physique along with improved balance and flexibility.


4. Barre3


In a nutshell, Barre3 is “ballet barre meets yoga and pilates,” with classes that combine the “grace of the ballet barre, the wisdom of yoga, and the strength of Pilates."

It’s a total body workout that mainly targets the arms, legs, butt, back body and core. Barre3 is designed to condition muscles to become long and lean; more muscles mean faster capacity to burn fat.

5. Kangoo Jumps


Kangoo Jumps is a brand name for a pair of exercise shoes that look like a cross between rollerblades and boots with springs. First developed as a recreational device for athletes recovering from leg injuries, Swiss entrepreneur Denis Naville eventually transformed the concept of these springed boots into an efficient way to exercise while hopping around and having fun in the gym.

Kangoo Jumps can be akin to high intensity cardio workouts that challenge even the toughest health buffs. If the theory of Rebound Exercise is to be believed, then every single cell of your body.

6. Anti-gravity Yoga

What a way to “defy gravity” and “fly without wings!” Also called aerial yoga, Anti-Gravity Yoga is a fun fitness routine designed by Christopher Harrison to improve overall health and physical agility. It helps release body tension and is great at building core strength.

It combines elements of dance, Pilates, and calisthenics incorporated with different yoga poses, allowing one to get in shape as the body realigns due to compression of gravity. It has become very popular worldwide, revolutionizing fitness across the US and over 40 countries worldwide.

source: www.abs-cbnnews.com