Supervised Workouts Improve Results

New research supports the benefits of hiring a qualified personal trainer to help you attain your fitness goals.

Twenty men ages 18 to 35 were placed on a 12-week resistance-training program.

Half the group trained unsupervised and maintained their own workout logs. The other half received one-on-one supervision with a certified personal trainer.

In addition to keeping track of their workouts and charting their progress, the trainers provided spotting and advice to participants and made sure training loads were increased progressively.

Unsupervised participants made changes to their programs using the same principles and were self-motivated.

Both groups achieved significant strength gains; however, the supervised group also made significant improvements in body mass, fat mass and fat-free mass.

Researchers suggest that the trainer encouraged participants to use and tolerate greater training loads, thus eliciting greater gains than those who self-selected their training loads.

Source: Medicine & Science in Sports & Exercise, 2000; 32, 6, 1175

Exercise is Good for Men

Men who exercise have a reduced risk of dying from both cardiovascular disease and cancer. And, according to a new report from researchers in Finland, being out of shape increases the risk of premature death as much as commonly known risk factors such as diabetes, high blood pressure, obesity and smoking. These findings, published in the Archives of Internal Medicine, are based on a 10-year study of nearly 1,300 men. At the start of the study, none of the participants, whose average age was 52, had cardiovascular disease, lung disease or cancer. Researchers found that those who performed well on a maximum oxygen uptake test and could exercise longer were more likely to be alive at the end of the study. Conversely, men who performed poorly were three times more likely to die from any cause.

Exercise is Good for Women

A large-scale, six-year study involving 39,372 American women over age 44 confirms that exercise reduces the risk of coronary heart disease in women. The study found that the more energy women spent exercising, the lower their risk of developing heart disease, including heart attacks, regardless of other factors. Among the approximately 23,000 women who did not engage in any vigorous activity, women who walked as little as one hour per week had about half the risk of more sedentary women of developing heart disease. Intensity was less of a factor than the total amount of time spent walking.

Sources: Archives of Internal Medicine, 2001; 161, 825-831; The Journal of the American Medical Association, 2001; 285, 11, 1447-1454.

How Much Water Should I Drink?

Although fluid needs can be very different between individuals, a general rule of thumb is 6-8 eight-ounce glasses a day. Athletes, construction workers, etc., may require more; certain disease states require less, i.e., renal disease or congestive heart failure.

Why is water important?
- Carries nutrients and oxygen to cells
- Helps convert food into energy
- Aids digestion and absorption of food
- Helps fat metabolism
- Serves as an appetite suppressant
- Protects organs
- Lubricates joints
- Regulates body temperature and blood circulation
- Prevents bloating
- Removes toxins and waste

What are the signs of dehydration?
- Increased thirst
- Dry, itchy, and/or saggy skin
- Headache, weakness, or lightheadedness
- Dry mouth
- Dark urine
- Constipation
- Trouble staying cool or keeping warm

Tips for hydration
- Start and end your day with a glass of water
- Do not substitute coffee, tea, or soda for water. They contain caffeine that c auses dehydration
- Drink water before and during meals
- Carry a water bottle wherever you go
- While exercising, drink 8 ounces of water every 15 minutes
- Freeze a bottle overnight so you will have cold water all day
- Get some of your water supply from foods such as watermelon, cantaloupe, grapes, oranges, cucumbers, lettuce, and celery

How can I tell that I am drinking enough water?
When your urine is clear, rather than yellow, you are well-hydrated. A word of caution: if you drink coffee or alcohol - a common diuretic - your urine may be clear. In this case, it is not a sign of good hydration.

Bottled versus tap water
Choosing one type of water over another is a personal choice.

Bottled water
- Bottled water is not necessarily cleaner or safer than most tap water
- Quality regulated by the U. S. Food and Drug Administration
- Sometimes tastes better than tap water
- More expensive than tap water
- Do not reuse bottled water containers - they cannot withstand repeated use and washings; even the heat from the dishwasher will start damaging such containers.
- Does not contain fluoride, which promotes strong teeth and prevents tooth decay

Tap water
- Water coming from a tap is safe for human and animal consumption unless labeled as non-potable
- Quality regulated by the Environmental Protection Agency (EPA)
- Contains fluoride, which promotes strong teeth and prevents tooth decay
- If you do not mind drinking tap water and want to use a water container over and over, sports bottles made of heavier plastic and having wider mouths, such as Nalgene, can be cleaned and re-used

This fact sheet was last updated on 06-05-2007.

Dr. Jekyl and Mrs. Hyde: The Premenstrual Syndrome

you feel as though your mind and body are possessed every month when it's time for your period? Do you suffer from mood swings, cramps and pain, headaches, water retention and a general feeling of being out of control? Then you may suffer from premenstrual syndrome, or PMS. You're not alone. It's estimated that over 40 million women suffer from PMS, with more than five million requiring medical treatment due to the severity of symptoms. PMS is thought to be a neuro-endocrinopathy, or hormone disorder originating in the brain. Although over 150 symptoms have been associated with PMS, the key defining factor is the cyclical nature of the symptoms. Common symptoms are depression, fatigue, irritability, headaches, water retention and weight gain, food cravings, abdominal, low back and/or joint pain and mood swings. In extreme instances, the sufferer may experience suicidal thoughts and actions. The exact cause of PMS is not known, but hormonal changes and stressful events such as the onset of puberty, having a baby or even starting birth control pills often trigger it. Some hormone related surgeries, such as a hysterectomy or a tubal ligation can contribute to a more severe cycle. The onset of menopause can increase symptoms as well. It's also believed that heredity sometime plays a role. In extreme cases medical intervention is required to battle these symptoms. If that's the case, your gynecologist can assist in diagnosis and treatment. If your monthly suffering is more
bothersome than overwhelming, some of these recommendations might be able to aid in relieving the severity of symptoms.

Eat frequent, smaller meals - Three meals and three snacks are often recommended. This aids
in stabilizing blood sugar, reducing cravings and the undesirable effects of low blood sugar
such as headaches and irritability.
Cut back on caffeine, salt, and alcohol - Caffeinated foods and beverages contain xanthines,
which may increase breast cysts. Reducing the intake of these substances may reduce breast
tenderness. Salt intake increases water retention. Cutting back may help in limiting water
retention. Alcohol is a depressant and can exacerbate symptoms.
Make wise food choices - Choose fresh fruits and vegetables and complex carbohydrates,
while going easy on the simple sugars and refined or processed foods.
Exercise - It reduces stress and tension and improves the mood through the release of
endorphins.
Supplement - Several vitamins, minerals and herbs have shown the ability to reduce the
severity of symptoms of PMS. The following are those with research to support their use:

- Magnesium - 200 mg was shown to reduce water retention/bloating and breast tenderness.
- Vitamin B6 (pyridoxine) - 50 mg of B6, especially when combined with 200 mg of magnesium, may reduce anxiety related symptoms such as nervousness, mood swings, irritability and anxiety.
- Calcium - This mineral has been shown to significantly reduce the severity of PMS symptoms in users. In a 1989 study, 73% of the supplemented group reported a decrease in symptoms of PMS.
- Gamma Linoleic Acid (GLA) - GLA is involved in the synthesis of prostoglandins, which are involved with balancing hormones in the body. GLA has been shown to reduce the symptoms of PMS, particularly on depression.
- Uva ursi - mild herbal diuretic to help alleviate water retention.

The suggestions listed above should help to minimize the impact that PMS symptoms have on
your daily life. If you find that the symptoms you're experiencing are disruptive, then see your
physician. You may be diagnosed with Premenstrual Dysphoric Disorder (PMDD), a severe form
of PMS that can be treated with medication.

As always, check with your physician before beginning any diet, exercise or supplement plan,
especially if under their care for a pre-existing medical condition or using prescription or over the
counter medications.

Feeling Stressed? Work It Out

A new study confirms what many of already know: Regular exercise is one of the best ways to combat daily stress.
Researchers at the University of Texas, Houston, asked 135 college students to fill out questionnaires to assess their daily stress loads as well as their moods, physical activity patterns and overall health.

Those who reported exercising less often experienced 37 percent more physical symptoms and 21 percent more anxiety during periods of high stress than those who exercised more frequently.

Exercise, it seems, offered students a temporary respite from their problems, a period of rejuvenation before returning to the pressure of daily stress.

According to lead researcher Dr. Cindy L. Carmack, ''Minor, everyday stress contributes to the development and exacerbation of physical and mental health problems. However, people experiencing minor stress develop different degrees of symptoms, depending on their level of physical activity.''

Source: Annals of Behavioral Medicine, November 1999.

Get Fit, Stay Healthy

The benefits of exercise may sound too good to be true, but decades of solid science confirm that exercise improves health and can extend your life. Adding as little as half an hour of moderately intense physical activity to your day can help you avoid a host of serious ailments, including heart disease, diabetes, depression, and several types of cancer, in particular breast and colon cancers.

In addition to the disease-fighting properties of exercise, regular activity can improve the quality of your life and your general well-being in many other ways, such as helping you sleep better, reduce stress, control your weight, brighten your mood, sharpen your mental functioning, and improve your sex life.

Exercise at a Glance
In a nutshell, exercise can:
- Reduce your chances of getting heart disease. For those who already have heart disease, exercise reduces the chances of dying from it.
- Lower your risk of developing hypertension and diabetes.
- Reduce your risk for colon cancer and some other forms of cancer.
- Improve your mood and mental functioning.
- Keep your bones strong and joints healthy.
- Help you maintain a healthy weight.
- Help you maintain your independence well into your later years.

It Makes You Feel So Young

Could exercise be the source of that elusive fountain of youth?
Consider this: Just six months of moderate physical activity may help turn back the clock as much as 30 years, according to the results of a recent, albeit small, study.
In 1966, researchers tested the aerobic capacity of five healthy 20-year-olds after three weeks of total body rest.
Fast-forward 30 years to 1996. These same five men, now middle-aged, took part in a program of moderate exercise, one hour, four to five times per week.
Before beginning the program, participants' weight, body fat and aerobic capacity were measured, and the results were not good.
Over the years, average weight had climbed an average of 25 percent while body fat doubled and aerobic capacity had declined by 11 percent.

Remarkably, 30 years had done less harm to participants' aerobic capacities than had the three weeks of bed rest in 1966.
But the best news is that after six months, the men had regained the cardiovascular fitness levels they had enjoyed as 20-year-olds, increasing their aerobic capacity by an average of 15 percent.
''This study clearly provides evidence that even an older person who has failed to maintain fitness over time can benefit from an exercise program,'' said Dr. Benjamin Levine, associate professor of internal medicine and director of the Institute for Exercise and Environmental Medicine, a joint venture between UT Southwestern and Presbyterian Hospital of Dallas.
''Starting an exercise program when you are older is still useful and can combat the effects of aging. Moreover, if you stop exercise, you can lose what you have gained relatively quickly,'' explained Levine, who co-authored the study.
Therefore, exercise must be a lifelong health habit - like brushing your teeth or taking a shower - that can and should be sustained throughout life.''
Source: Circulation, 2001; 104, 1350-1357

Top Six Fitness Myths

With so much health and fitness information coming from so many different sources, it's no wonder people are confused.
What does it take to get fit? Will crunches get rid of my spare tire? What’s the best way to lose weight? These are the types of questions ACE-certified Fitness Professionals hear on a daily basis.
More than 1,500 ACE-certified Professionals responded to our request for the most pervasive myths and misconceptions about exercise.
Here are their top six responses.
- Women who lift weights will get bulky muscles.
- Spot reducing is possible.
- No pain, no gain.
- Exercise requires a hefty time commitment.
- If you exercise, you can eat whatever you want.
- There’s a magic bullet (quick fix) out there somewhere.