Laughter

Q: Is it true that laughing can add up to eight years to your life?  And how much would it take?

A: Several sources have indicated the act of laughing as a way to extend one’s life by eight years, but there is no research available that quantifies the numbers of years that can be added to a life by the sole act of laughing.

However, research has shown laughter to have many health benefits including:

•          Stress reduction - Laughter reduces the level of stress hormones.  It also increases the level of health-enhancing hormones like endorphins and neurotransmitters.

•          Improved Immune system - Laughter reduces stress, but it also increases the number of antibody-producing cells and enhances the effectiveness of T cells, which leads to a stronger immune system.

•          Physical benefits - Laughter enhances oxygen intake, blood circulation, stimulates your heart and lungs, and helps burns calories.  In addition, it reduces other physical symptoms of stress such as muscle tension and pain.

Laughter, along with other healthy habits such as proper diet and exercise, can lead to an improved quality of life.

Cholesterol

Q: How does exercise reduce my cholesterol?

A: Typically, several lifestyle changes are recommended to help reduce and manage cholesterol levels.  These lifestyle changes include:

•          Weight Loss

•          Eating heart-healthy foods

•          Smoking Cessation 

•          Moderation of Alcohol Intake

Exercise such as walking, swimming, and running are prescribed to help lose weight.  Exercise helps create a caloric deficit which results in weight loss and the lowering of cholesterol levels.

Strength training is also an excellent activity for lowering cholesterol.  Every pound of lean muscle mass added through strength training requires calories to maintain it.  Therefore, more and more calories are burned as you increase the amount of lean muscle mass carried on your body.

Beyond the extra calories burned by the increase in activity level, new research has shown:

•          Exercise stimulates enzymes that help move low-density lipoproteins (LDL) from the blood to the liver. From there, it is converted into bile or excreted.  Therefore, as you exercise more LDLs are expelled.

•          Exercise increases the size of the protein particles that carry cholesterol through the blood.  Smaller particles are more likely to squeeze into the lining of the heart and blood vessels and cause blockage.  Exercise results in larger particles which are less likely to squeeze into the lining of the heart and blood vessels and cause blockage.

Spot Reduction vs. Spot Training

Q: What is the difference between spot reducing and spot training?  Can either of them be achieved?

A: Spot reduction – The term spot reduction is most often associated with the idea of reducing fat stores in a “target area” by working a muscle or group of muscles in the target area.

Spot training – Spot training is targeting specific areas of the body that need improvement through the use of exercise.  The areas are targeted for a variety or reasons:

•         Improving muscular strength

•         Improving muscular conditioning

•         Improving range of motion/flexibility

•         Injury rehabilitation or injury prevention

Can either of them be achieved?  Spot reduction CAN NOT be achieved.  Spot training CAN BE achieved.

The primary reasons spot reduction does not work are as follows:

•         Gender – Men tend to gain weight in their abdominal area while women gain weight in their gluteal area.  In these areas, it is much easier to put the weight on vs. taking it off.

•          Family History – Family history can dictate how your body will store and burn fat.

•         Target Area – In general, the targeted area is typically where the greatest amount of fat is stored.  As you start an exercise program, you will begin to burn fat throughout the body.  Since the targeted area is the area with the greatest amount of fat stores, initially it can be difficult to visually see or feel any improvement.

Most people intend to spot reduce rather than spot train.  Although spot reducing can not be achieved, a lifestyle change that includes a healthy diet and regular exercise (including strength training) will result in a reduction in body fat and an overall improvement in physique. 

Illness

Q: Should you exercise when you have a cold?

A: Yes, you can exercise when you have the common cold.  Exercise increases the body’s temperature and dilates blood vessels to allow more oxygen rich blood to be transported throughout the body.

The following positive impacts results from exercising while dealing with a common cold:

•          Helps clear congestion.

•          Helps reduce the aches and pains caused by colds.

•          Helps reduce headaches and sore throats caused by colds.

•          Keeps people in the exercising habit and helps avoid gaps in exercise sessions.

Research has also found the following:

•          Colds do not impair lung function during exercise.

•          Even though you feel fatigued, exercise performance is not impaired with a cold.

•          Post exercise, people generally feel better and cold symptoms were the same or reduced.

So, when should you not exercise?

•          When you have a fever or the flu.

•          When you have chest congestion (Bronchitis / Pneumonia).

•          It is also not prescribed to increase the exercise intensity level when you are sick.

Hydration

Q: How does dehydration impact my workout? Should I hydrate the day of my workout? 

A: Dehydration will negatively impact your workout performance. When strength training fatigue should be a result of momentary muscle failure not dehydration.



Dehydration will negatively impact your strength training performance in the following ways:

• Reduction in blood flow

• Reduction in rate of sweating (heat dissipation)

• Reduction in blood flow, sweating, and heat dissipation leads to an increase in core body temperature

• Premature depletion of muscle fuel  

Hydration is important each and every day and not just the day of your workout. Just as regular and healthy eating habits are important, it is critical to have consistent hydration habits to allow your body to perform at optimal levels through out the entire day. To prevent dehydration, be sure to drink plenty of fluids and eat foods high in water (ex. fruits and vegetables). Producing clean, clear, and copious urine is a good indication that you're well hydrated.

Digestion

Q: How long does it take to digest the food we consume?

A: Digestion time varies for each individual. Normal digestion (food entering the mouth to waste being excreted) ranges from 24 - 72 hours.

Below is a list of tips that will help improve digestion

• Take small bites and chew your food: Taking small bites and chewing breaks your food into smaller pieces. Smaller pieces mean more surface area for saliva, bacteria, and enzymes to efficiently breakdown the food.

• Remain hydrated: Insufficient water intake and dehydration are primary causes of constipation.

• Improve your diet: A diet rich in natural and high fiber foods will aid digestion. A diet consisting of processed and low fiber foods will impair digestion.

• Know your food allergies: Food sensitivity and intolerance may hinder the digestive process resulting in bloating, gas, and pain.

• Regular exercise: The elevated blood temperature and contraction of muscles from exercise help aid digestion.

Togetherness Helps Couples With Exercise

Togetherness Helps Couples With Exercise