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Exercising too much, too hard can lead not only to burnout but sometimes to a serious condition that can harm the kidneys.

Every 365.25 days, when the Earth completes a full orbit around the Sun, we humans have the opportunity to hit the reset button and become fitter, finer versions of ourselves. As usual for January, social media is humming with advice on how to eat better, exercise regularly, lose weight and remain healthy. We feel particularly invincible at this time of year, armed with renewed vigor and motivation to purge ourselves from previous indulgences and our couch-potato ways.

The New Year is also the time when our overzealous, instant-gratification selves emerge, and we do too much exercise too soon to make up for lost time. Exhaustive muscular work, especially following a period of inactivity, can cause mechanical and chemical disruptions to muscle cell membranes which trigger the muscle cells to burst.

I am an exercise physiologist and sports medicine specialist who studies exercise-associated collapse. I am seeing and hearing of more incidents of skeletal muscle ruptures that are causing harm in other parts of the body.

This information is not designed to scare people back onto the couch. The key take-away from highlighting these cases is to remind athletes, coaches and mere mortals that the desired physiological response to a training stimulus requires both a gradual buildup period and period of recovery in between training sessions.

The medical term for skeletal muscle cell rupture is rhabdomyolysis, or rhabdo for short. When muscle cells rupture or explode, the intracellular contents are released into the bloodstream. These cellular contents include enzymes, such as creatine kinase; electrolytes, such as potassium; and proteins, such as myoglobin.

Myoglobin, in particular, is a big, red protein that can block the kidney filtration system, or renal tubules, that serve as kidney plumbing. It also can dissociate into toxic byproducts that injure kidneys. In rare cases, too much myoglobin in the bloodstream can stop kidney function altogether, as happened with a 27-year old marathon runner who died from kidney failure.

In a study we conducted on college swimmers, we saw a cluster of rhabdomyolysis, in which six out of 34 swimmers were hospitalized after participating in a 20-minute or so arm competition to see how many pull-ups, rows and bench presses they could complete. Cases of symptomatic rhabdo, or those needing medical treatment, appear to be increasing within collegiate sports teams at an alarming rate, with the characteristic appearance seen in football players returning to January practice after a season-ending holiday layoff.

To date, 17 cases of team rhabdo have occurred from doing too much, too soon, too fast and include a variety of sports such as football, swimming, lacrosse, soccer, track, basketball, softball, volleyball and golf.

So, what about us mere mortals trying to get back in shape? Any physical activity that is either new or excessive can cause symptomatic rhabdo. Excessive gardening, weightlifting, CrossFit type activities and even a routine Army physical fitness test have triggered symptomatic rhabdo with kidney injury.

Over 90 cases of rhabdo have been documented after spinning, while 119 high school students in Taiwan ended up in the emergency room after their teacher made them complete 120 push-ups within five minutes. Thus, harmful muscle cell rupture can occur after any degree five minutes to 36 hours of exuberant and/or unaccustomed physical activity.

In combination, gradual training and appropriate recovery allow beneficial muscular, cardiovascular and body composition adaptations to occur, such as building muscle, increasing fitness and losing body fat. Our research confirms that a two-week gradual introduction into training after a layoff is required for muscle cell membranes to fully adapt to training stress.

Subclinical rhabdo, or muscle breakdown without acute kidney injury or debilitating symptoms, is common and represents the typical response to training which does not require medical treatment. However, hard exercise, especially following a layoff, with the following signs or symptoms within one to two days requires an appropriate medical examination:

There are risk factors which increase the likelihood of developing rhabdo following a workout. These risk factors include exercising in the heat, dehydration or overhydration, binge drinking, excessive coffee consumption, extreme dietary practices (vegetarian or high protein) and possessing the sickle cell trait. Both men and women can develop symptomatic rhabdo, although we see more cases in men. Smaller arm muscles appear more susceptible to rupture after five to 30 minutes of exercise than bigger leg muscles for reasons that remain unclear.

Although symptomatic rhabdomyolysis is uncommon, this emergent complication of exercise should be on everyones radar since cases are on the rise. We coaches, trainers, scientists, practitioners and others encourage everyone to reap the joys and benefits of regular exercise training. However, we caution against exercising too much too soon. Self- (or coach-) inflicted skeletal muscle cell explosions are fully preventable with adherence to smart, physiologically sound approaches to training.

[ Youre smart and curious about the world. So are The Conversations authors and editors. You can read us daily by subscribing to our newsletter. ]

Tamara Hew-Butler, Associate Professor of Exercise and Sports Science, Wayne State University

This article is republished from The Conversation under a Creative Commons license.

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PSA: Exercising Too Fast And Too Hard Is Actually Dangerous - Lifehacker Australia

Whats a new year resolution that is:

1 Good for the environment

2 Will save you money

3 Will help you lose weight

4 And involves just one small change?

Answer: giving up lattes! You know, those big buckets of brown, hot milk that you need to drink three of each day just to function? Crucially, giving up lattes is not the same as giving up coffee. That is next level. But giving up milk in your coffee can have a big effect on a whole range of areas.

Take the money and calories youll save. If you buy three small full-cream lattes a day at $4 a latte, youre spending $84 a week and adding (at about 130 calories a latte) 2,730 calories a week. Giving up milky coffee is the equivalent of having an extra day of calories spare each week.

Of course if you buy all your long blacks, the financial saving will be cancelled out, but the calorie saving will still be massive.

But black coffee is easier to make at home and transport in a flask than making a cafe-quality latte. You could save close to $4,000 a year by bringing a flask from home, even counting the price of beans.

Then theres the environmental costs. A recent Guardian article pulled no punches. It called dairy a disaster and said: A glass of dairy milk produces almost three times more greenhouse gas than any plant-based milk.

Milk substitutes have their problems. Almond milk is bad for bees, rice milk sucks up a lot of water, and large swathes of rainforest in the Amazon have been burned to make way for soy farms. Could the answer just be to go black?

And how easy is it to give up milk in your coffee?

As a descendant of dairy farmers who has enjoyed cows milk daily all my life, the task appeared daunting. Week one, and the hardest part was retraining my palate. I made black coffee at home in a plunger (unenjoyable either too weak or too strong, felt like an incomplete beverage), and then got long blacks or double espressos in cafes when I was out (also unenjoyable, felt wrong). My first double espresso tasted like swallowing a small cup of tar.

Whatever way I made it the coffee was too hot and bitter. First thing in the morning, black coffee seemed harsh and acidic it burnt my tongue. I missed lattes! Part of it was psychological. I wanted to be lulled into the day with a cup of warm milk (yet paradoxically also woken with a shot of coffee). My milky morning coffee had become such a ritual and going without it felt like a day that got off to a bad start.

I asked Twitter for advice.

Some suggested making the transition slowly via the macchiato road; others recommended milder cold brews.

Maybe try a short macchiato or just one milk coffee for a few days until you get used to the black stuff. Years ago, I switched to one milk coffee per day. My stomach/digestion was way better & I lost weight felt like a great thing to do

Advice for weaning yourself off lattes and flat whites came thick and fast and included adding a bit of sugar to your coffee to remove the bitterness, then gradually cutting out the sugar, or having your coffee with a chocolate.

Well I dont know if this is better but it will help you associate it with a nice taste have something sweet with it. Like a Lindt ball or something small. The sweet + bitter is yum and its actually the same calories overall as a latte.

People advised it took between three and 14 days to adjust your palate to black coffee.

By day three I had started drinking a pour-over that I bought in Osaka. The night before I would make a pot of black coffee, put it in the fridge and have a cold brew with ice in the morning.

I dont know why I found cold brew more palatable, but it seems gentler first thing in the morning than an espresso.

Now, five weeks in, I have become a black coffee drinker. If I have a craving to take the edge off the bitterness, Ill have a macchiato. But largely the change has stuck.

This week I tried a flat white, just to see what I was missing it tasted weird, wrong somehow.

Trading lattes for long blacks once seemed impossible. But five weeks in the transition has gone well. I am saving money, feel less bloated, am consuming fewer calories and have made a lifestyle change that is good for the environment.

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Quitting lattes: a small change that saves cash, calories and carbon - The Guardian

As if we need further reason to interrogate the ubiquity and bastardisation of the concept of self-care as brought to you by the modern day wellness industrial complex, last week Mattel debuted a new Wellness Barbie collection.

Barbie knows the way to be ones best is to give yourself the best care!, proclaims the advertising copy. Barbie introduces girls to the benefits of self-care through play, it goes on, as it spruiks various accessories, including athleisure, a face mask play set, fizzy bath bombs and mindfulness meditation.

How did it come to this? The concept of self-care originally gained prominence in Black and Queer activist circles in the 1970s and 80s as a gesture of defiance. In 1988, the radical Black feminist Audre Lorde famously said, Caring for myself is not self-indulgence, it is self-preservation, and that is an act of political warfare.

Yet, in a mere three decades self-care has been whittled down to Wellness Barbie. and of course she is wearing a Girl Power T-shirt, further proof that corporate feminism has now also taken hold of the concept, along with late stage capitalism (think department stores selling jeans with fake mud on them for $425), thereby rendering it completely meaningless.

Self-care is now little more than a vehicle to sell women, and now girls, that they dont need alongside the myth that if they just invest in themselves anything is possible. You can almost imagine Wellness Barbie was dreamed up in the Goop Lab by Gwyneth Paltrow and her Frankenstein wellness gurus.

Looking back through the archives of problematic Barbies, one quickly realises that Wellness Barbie is not unique. Many attempts by Mattel to keep pace with changing times by transforming its most iconic doll who originally came with a book entitled How To Lose Weight that advised dont eat and a scale permanently marked at 110 pounds (35 pounds underweight for Barbies 59 frame) have fallen short of their lofty goals.

There was Share the Smile Becky, a wheelchair user whose wheelchair, one eagle eyed girl pointed out, didnt fit in the lift of Barbies Dream House. And Computer Engineer Barbie one of 130 plus career-oriented Barbies introduced over the years to transform the once passive doll into a Lean In modern career woman who in the accompanying book, Barbie: I Can Be a Computer Engineer, haplessly injected her computer with viruses that she couldnt fix without the help of her male co-workers.

Each ham-fisted attempt by Mattel to transform Barbie tells us something about the times we live in. Every generation, it seems, gets the Barbie it deserves, and Wellness Barbie is no different.

Firstly, there is the blindingly obvious. While writing this, my 10-year old daughter asked, Mum, why do you have so many pictures of Barbie up on your screen?. When I explained that I was writing about the new Wellness Barbie, she asked, Is she still super skinny. Seems to be, I answered. Taking care of yourself means not being that skinny, she wisely replied. Touch Ms. Ten.

But even more alarmingly, Wellness Barbie would have girls retreat to a soothing bath (the self in self-care) rather than take collective action to tackle the systemic inequalities that could negatively shape their future.the very inequalities that contributed to the burn-out of their mothers generation, giving rise to the perceived need for this new, vacuous, quite frankly selfish, form of self-care.

As the feminist writer Laurie Penny wrote, the risk of promoting individual self-care as a solution to existential anxiety or oppression is that victims will become isolated in a futile struggle to solve their own problems, rather than collectively change the systems causing them harm.

Wellness Barbie is not obviously engaged in any of the vital social justice work that Lorde and her ilk had in mind when they originally conceived of the concept of self-care as a sustaining force enabling good people to do good work the kind that would truly shift the goal posts for women and girls. Or maybe I missed Womens March Barbie, Planned Parenthood Barbie, Time Out Barbie and Black Lives Matter Barbie.

You have to ask, is Wellness Barbies idea of self-care the message we really want to send the next generation of girls who are poised to take action, rising up and taking charge, according to a new report, She Has a Plan: The Unique Power of Girls to Lead Change, released late last year by the international girls non-profit Plan International? Exhibit A: Greta Thunberg and Malala Yousafzai.

In that regard, Wellness Barbies oh so tempting message of individual retreat and self-absorption may ultimately prove more harmful than the now infamous Teen Talk Barbies message to my generation that, Math class is tough. The ongoing fight for women and girls equality will be tough. But with Lordes (not Barbies) notion of self-care to sustain them, girls may yet help shape a different world.

Kristine Ziwica tweets @KZiwica.

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No we don't need a 'Wellness Barbie' - Women's Agenda

History will not repeat itself this year for the Cornell wrestling squad the Reds 92 straight streak of Ivy League dual victories came to an abrupt and devastating halt this weekend against the Princeton Tigers.

For the first time in 17 years, Cornell wrestling will not take home the Ivy League championship trophy.

Its a disappointment, not a tragedy, said head coach Rob Koll. We always expect to win the championship its been 17 years since we havent.

But you have to be realistic, Koll continued. This is not the same team that we have had for the past 17 years. We had the ability to win that match with the team we have in place, and we let it slip through our fingers.

The historic loss came on the back of a victory against Ivy League foe University of Pennsylvania the day before. With a final score of 30-6, the team had moved one step closer to another Ivy League title.

The Red (9-6, 4-1) opened the duel on Feb. 8 against the Quakers (5-6, 4-3 Ivy League) with a close loss at 141 lbs. However, the team quickly recovered clinching seven consecutive individual victories to amass a 27-3 lead.

Junior Hunter Richard, who recently earned the No. 25 rank in the 149 bout, put the Red on the board. Junior Adam Santoro and sophomore Jake Brindley followed suit with 7-1 and 5-1 wins, respectively. Sophomore Andrew Berryesa also bested his Quaker opponent with a 7-6 win.

Channeling the momentum of the match, freshman Jonathan Loew used a takedown to stick his opponent 5:47 into the dual. Sophomore Ben Darmstadt returned to the mat after a Jan. 11 injury against Columbia put a short damper on his season. But, it was as if he had never left the arena, pinning his opponent in a mere 24 seconds.

Sophomore Brendan Furman was the victor of the heavyweight bout, and senior Chas Tucker sealed the results of the dual with his 10-3 triumph, which consisted of five takedowns.

After vanquishing the Quakers, the Red headed to Princeton, N.J., gunning for the Ivy League championship title. However, the Tigers humbled the Red and slashed its 17 year winning streak.

We got out there and wrestled our hardest, pushed as hard as we could, said senior Chas Tucker. The outcome was not what we wanted, but we did the best we could.

The dual commenced in favor of the Red with a 9-0 major decision in the heavyweight bout. The Tigers tied up the score with a major decision of its own in the 125 weight class. With wins from Tucker and senior Noah Baughman, the Red took back the lead from Princeton. Tucker kept his flawless individual record in tac improving to 15-0 in dual competition.

For this highly-anticipated match, the Tigers commissioned its three-time All-American Olympic redshirt Matt Kolodzik to wrestle in the collegiate match. Richard met Kolodzik with a valiant effort, but it was not enough to conquer his stand-out opponent.

Although Cornell did not lose the lead at that point, it was slowly slipping away. The Tigers picked up and sustained its winning momentum, while the Red dropped four consecutive bouts at 157, 165, 174 and 184 lbs.

They did a really good job getting those toss-up matches, and then overturning some of the matches that were maybe initially tipped in our favor, Tucker said. They capitalized where we could have, and they pulled out those close matches. That made the difference for the whole dual and what ultimately won them the dual.

Heading into the last match of the day, the duals decision was practically sealed in the Tigers favor.

Despite the bleak score, the Red refused to give up, with Darmstadt closing out the day with an exceptional win against No.3 Pat Brucki, almost clinching the major victory. Unfortunately, the 11-4 win in the final round proved insufficient to recapture the lost Ivy League title.

Hats off to them they were able to take this one, Koll said. They arent going to be able to get used to it, though, because we will be back next year, and we will get that trophy back where it belongs. The trophy is coming back to Ithaca next year.

The Red will face Binghamton on Saturday at 1 p.m. and North Carolina on Sunday at 1 p.m.

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Men's Wrestling Loses the Ivy Championship Title - Cornell University The Cornell Daily Sun

Virus are all the time mutating. The reason mutations are a problem with virus is because (A) there are so many and (B) they reproduce so quickly.

It's estimated that there are 10 to the 31 virus in the world. That's:

10,000,000,000,000,000,000,000,000,000,000 or

10 million trillion trillion

This is far more than all the stars in the universe.

Even though the chance of a mutation in any particular reproduction is very, very small, because of the enormous number of virus and their very short reproductive cycle, mutations regularly happen.

Virus are microscopic. But, because there are so many, if they were laid end to end, they would stretch 100 million light years. In one gram of dental plaque, there are more virus than all humans who ever lived. In your gut, there's a pound of virus. Over the course of a year, you evacuate more than your body weight of virus.

Obviously, we are fighting virus all the time. Almost always we win. But, sometimes, we lose. Actually, since virus are parasites, they don't really want us to lose. They want us to get sick, but not die. But, sometimes things get out of control.

Good sanitation and habits of cleanliness are really important to keep things under control. Historically and still in many countries, poor sanitation is a contributor to viral and other contagious diseases, with consequences including listlessness and stunted physical and mental development.

When there were few of us, and we were dispersed over a wide area, sanitation and cleanliness wasn't so important. But, being increasingly an urban species, sanitation and cleanliness are, today, absolutely necessary.

As to whether virus are a form of life is controversial. They have genetic materials and reproduce, but only with the assistance of a host cell. Host cells range from bacteria to the cells of advanced plants and animals. The virus hack into the host cell, and cause the host cell to reproduce more virus of the same kind.

When the host cell is exhausted, a multitude of virus attacks other cells of the host life form, or migrate to other like life forms. The transmission from one to another life form can happen when coughing or with the aid, for example, of an insect.

Living as we do with virus within us and all around us, our bodies have both generic and specific defenses against virus. As we grow from infancy to adulthood, we usually develop more defenses. But, when young or debilitated by sickness or old age, our immune systems are weakened and we are vulnerable.

Vaccines, once developed, can be helpful; but, can be costly and may have side-effects. In any case, they won't be immediately available.

Historically, times of the introduction of new contagious disease combined with harsh winters, crop failures, and other conditions weakening an entire population, were times of devastation. During the Bubonic Plague or Black Death, perhaps half of the population of Europe succumbed to contagious disease.

Through the early years of the Republic, our cities suffered recurrent outbreaks of yellow fever. Cholera, always a problem, periodically rose to epidemic proportions. The Spanish Flu, following World War I, infected a quarter of the world's population, and claimed the lives of perhaps 4 percent.

A few years ago, it was ebola. Today, the coronavirus. Tomorrow, because of mutation, it will be something else.

Read more:
News - The Real Threat of Viruses - The Heartland Institute

Exercise has many benefits to the human body. It is good for your heart, brain, and your body in general. Many people think that the more hours they put into a hardcore workout, the more unhealthy food they are allowed to eat. But diet is actually an essential part to weight loss.

First of all, if you want to lose weight, consult your physician. And be sure you want to lose weight for the right reasons: to improve your health and to avoid the health problems that can come with obesity.

There are many myths about weight loss that people believe to be true such as, exercise without diet is fine but with the proper tips on how to manage what you eat and how much exercise you get, you can achieve the weight loss you want.

One such myth is that people can eat all the junk food they want as long as they do some sort of exercise to burn it off. You can burn off calories by exercising, but you should watch what you eat and consider how many calories you are taking in.

Many of us also think that the more we exercise, the more fat we will lose. While you can burn fat by exercising, the truth is you often become hungrier and may eat more and believe you deserve to eat more after a hard workout. Exercise to be healthy, not to lose weight.

Diet is actually very important for effective weight loss, but most people dont realize it. In the article, For Weight Loss, Diet Plays Bigger Role than Exercise, Susan Levin writes that a review of school-based interventions found that weight loss could be achieved by diet changes alone, while exercise without diet changes was not effective.

Exercising to lose weight can seem hard if you arent getting the results you want quickly, but watching what you eat and choosing healthy foods could be the solution to the problem.

Although it can be very hard to stick to a diet, there are some things that you can do to help lose a few pounds. Drinking lots of water helps you stay full and keeps you from wanting to eat more. Eating lots of vegetables can be helpful in reducing the amount of calories you take in.

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A couple other measures you can take to reduce your weight include not buying high-calorie foods and sticking to lighter foods that wont be addictive or tempting. Getting more sleep will help you feel more energized and motivated to eat healthy. You can try eating at home, because eating excess calories at a restaurant can happen very easily. There are many websites and blogs that have tips and pointers on how to stay on a diet and lose weight safely.

Some people who dont believe in diets, or who claim they cant stay on a diet, might turn to an energy-boosting pill, but these alternatives are not the best or healthiest way to lose some pounds. In the article Slim Shady, Teen Vogue editor Jane Shin Park examines the dangers of these pills, including elevated blood pressure and heart rate levels, a loss of essential fluids and a disturbance of electrolytes.

Losing weight is hard. When people dont get the results they want, they may lose hope in themselves. Exercise, though, is not the only way to lose weight. Cutting back on the calories you eat can be very effective.

Many people think they can work out and eat meals loaded with calories, but a combination of working out and eating light meals with fewer calories is the ideal way to achieve weight loss.

Cara Reiff is in grade 10 at Lancaster Mennonite High School.

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Exercise and eat heathily if you aim to lose weight - LancasterOnline

Weight loss diet plans come in many different forms so knowing which to choose can be a challenge. When combined with exercise, using a diet can help speed up the weight loss process. A keto, or ketogenic, plan can help burn belly fat quickly - what can you eat?

People who follow the keto diet will eat a high proportion of their calories from fat, some protein and minimal or no intake from carbohydrates.

While cutting high carb foods from the diet plan, slimmers can instead fill up of those high in protein and healthy fats.

Elliot added: Common foods people eat on the keto diet tend to be anything with a high fat and low carbohydrate content.

For example, foods such as oils, cheese and dairy products, eggs, nuts and some fatty meats or fish.

DON'T MISS

Those following the plan will often try to restrict their carb intake to less than 25 grams net carbs per day.

However, doing this can be tricky and being strict with the plan could actually get in the way of good results, Elliot said.

For many people, it can be challenging to get into the state of ketosis and even more challenging to stay in ketosis, he warned.

So most people are constantly in and out all the time.

It will inevitably cause pitfalls because at some point you will crash or experience carb cravings.

There's also the potential to elevate the stress hormone cortisol too because of the lack of insulin circulating in your system with prolonged periods of ketosis.

Instead of following a strict plan, it might be more beneficial to follow a more flexible version of the diet, the expert explained.

Avoid thinking that there is some inherent magic to the diet when it comes to weight loss or body composition, Elliot said.

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Weight loss: Expert reveals fat-busting diet plan - what can you eat? - Express

She surely gave us goosebumps with her amazing performance at the Superbowl halftime show. Our hearts skipped a few beats while she struggled effortlessly to dance on pole and defied gravity while singing her success numbers. And while the star of Hustlers captivated his audience with his perfect movements and his beautiful voice, we could not help imagining what makes it literally perfect, without the slightest idea of showing five decades of life. Presenting pole dance on such a conventional platform could also be an indication of its recent rise in popularity. Lopez began to dance pole while preparing for his role as Ramona in the Hollywood blockbuster The Hustlers and now a growing number of people are turning to pole dance as a form of exercise routine.

Jennifer Lopez dancing at the 2020 Superbowl

The physical state of the poles has skyrocketed for all its varied health benefits. Pole dance is a form of medium-high intensity exercises that target large and small muscle groups throughout the body. Let us guide you through it to learn more about the Pole exercise routine.

one] Strengthens all the muscles of the body:

For fitness lovers who want to strengthen themselves and not skinny, pole dance may be the best option for you. It literally strengthens all the muscles in your body. Unlike other workouts that use weights to gain muscles, in pole dance, you use full body weight to build muscles. Bar dancers gain incredibly fast upper body strength, but with advanced tricks, your whole body sees the impact, especially the core.

two] It is a complete body workout:

Pole Fitness is a complete body workout that offers a unique way to combine dance, athletics, movement and acrobatics. There is a wide variety of exercises and movements that work your entire body, not as isolated movements. Not only are you using your own body weight to build strength while turning, climbing and investing in the pole, but static lifts, ascents, turns and movements are fantastic for resistance training. And as you link the movements into routines, you will also get fantastic cardiovascular exercises.

3] It helps to lose weight quickly:

Probably why the popularity of Pole dance in fitness circuits is so high is because it helps you lose weight quickly. An hour of pole dance burns 250 calories, which is exactly similar to losing weight in the gym. As you learn more advanced and challenging movements, you can train more muscle groups and burn more fat in those areas.

4] Reduce stress and anxiety:

Together with this new body confidence, the endorphins released by exercise will reduce your overall stress levels. If you have a stressful day, a hardcore pole workout is a great way to relieve stress! This is because adrenaline builds up when we get stressed. A good training session with the cane will work every muscle in your body in such a perfect way to release all that extra adrenaline. You will definitely be calmer after your pole dance training.

5] Increase confidence:

It probably has to do with movements that play an important role in the physical state of the post, building trust becomes a fact. It is predominantly the confidence you gain when learning a new skill and the gradual toning of your body causes positive changes in both your mental and physical perspective.

If you are looking for a more long-term way to stay healthy, but hate going to the gym, pole dance is a dynamic sport that challenges all parts of your body in a shorter space of time.

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Originally posted here:
Jennifer Lopez is balancing women in pole dance as an exercise routine - The Media Hq

Ever since I graduated college six years ago, my weight has truly been all over the place. When I left school, I weighed in at about 120 pounds. And while I was certainly thin, I wasn't exactly taking the best care of myself. In the years since, thanks to working out inconsistently and having a desk job, I packed on 32 pounds. Because it was a gradual gain, I didn't notice it at first. But when I stepped on the scale in late December and realized I was 152 pounds, I knew something needed to change.

While I knew at 5'4" I wasn't disastrously overweight, the fact that I had been getting a little too much into the wine and cheese since my July wedding hit me like a burst of cold water. As a former college athlete, I knew I could do a lot more to improve my overall health, and I desperately wanted to carve out new healthy habits.

While my foray into Orangetheory Fitness started with the goal of simply shedding some pounds, it quickly became much, much more. I first learned about OTF when POPSUGAR's Senior Editor Kate Schweitzer made it a regular habit. After having two gorgeous daughters, she started hitting classes five times per week at her local studio. And while she's always been in good shape, it was hard to deny how toned her arms had gotten during our weekly meetings.

Fortunately, Kate wasn't the only person who was drinking the Orangetheory Kool-Aid; Sarah Wasilak, our fashion editor, also went to class a few times per week. And thankfully, she not only attended our local studio in Jersey City, but she also enthusiastically offered to take me to my first class. As a person who had generally loathed group exercise classes in the past, I was eager to try an OTF class but overwhelmed. Why did they need to track your heart rate the entire time? What in god's name are Splat points?

Nervous but cautiously optimistic, I headed to my first class with Sarah one day at 7 a.m. As soon as we arrived, we were greeted by studio employee Wesley Barranco, who had one simple question for me: "What's your goal?" After confessing my love of cheese I kept the wine out of the convo for obvious reasons and telling him about my weight-loss goals, he gave me a confident smile and the rundown. While his spiel was certainly informative, I didn't at any point feel intimidated, which is key for those trying to get back on the fitness horse.

Eventually, I was introduced to Herlentz Mesidor, the head coach of the studio and the person who'd no doubt be bossing me around for an hour. As the big kahuna, Herlentz is obviously a very fit man. It's also worth noting that he is one of the few people on god's green earth who can pull off wearing a sweatband on his head.

Herlentz spent 15 minutes teaching me how the class is formatted and had me jump on a rowing machine to evaluate my form. (Spoiler alert: I've been rowing incorrectly for my entire life!). After getting set up with an OTbeat wearable device, we got to it, and honestly, I was amazed.

While I normally get bored in classes that just focus on cardio, the three-pronged format OTF offers time spent running, rowing, and lifting weights really suited me. Additionally, Herlentz didn't scream into the microphone the entire time. On top of pumping us up, he also made his rounds to ensure we were lifting with the correct form and using the treadmills properly.

At the end of my first class, I'd burned 650 calories. I've never had a more efficient workout since I played lacrosse in college. On top of that, I truly felt great. Maybe it was the endorphins, but I immediately signed up for a package of classes and have been going two or three days per week ever since.

While my initial goal was to lose weight and hey, it still very much is! in just five weeks, my body has begun to transform. I have noticed more muscle tone in my legs, and I've lost considerable weight in my face. I feel more confident in a bathing suit, and when I sit on a hard chair, my tush feels . . . perkier? Although the sensation is hard to explain, it sure feels good!

More importantly, my fitness goals have been turned on their head. Thanks to the treadmill portion of Orangetheory, I've cut a full minute off my mile time. In fact, on a six-mile run earlier this week, my average pace clocked in at 8:26. That's pretty good for me! Feeling more confident than I have in years, I officially bit the bullet and signed up for a half-marathon. Although I've toyed with the idea in the past, injuries have always gotten in the way. Because of OTF, I'm very much looking forward to running my first race.

Thanks to the welcoming and nonintimidating community I've found at OTF, I've learned that there's something powerful about testing your physical limits. Sure, I've lost 10 pounds, but it's not just about getting in a good sweat. Rather, it's about self-improvement and conquering goals, whether you're trying to beat your personal 2,000-meter row record or simply get back into jogging again. Have I met my official weight-loss goal yet? No, but Orangetheory gives me the confidence to keep on trying.

Image Source: POPSUGAR Photography / Murphy Moroney

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Sure, I Lost 10 Pounds Doing Orangetheory Fitness, but It's Not Always the Scale That Matters - POPSUGAR

PROVIDENCE, R.I. (WPRI) A new study taking place at Brown University takes the expression watch what you eat to a whole new level.

Associate Professor Graham Thomas said theyre currently researching whether a wearable device can help people lose weight.

Thomas said a new device developed at the University of Alabama, called an Automatic Ingestion Monitor, can automatically monitor peoples eating habits. The device is a sensor that attaches to a pair of eyeglasses.

A study of the new device is being conducted in several phases and involves a team of universities and organizations, including Brown and The Miriam Hospital Weight Control and Diabetes Research Center.

Thomas said in phase one, which is about to start, participants will wear the device for a week.

We will use the data in a machine-learning algorithm to teach it how to learn folks patterns of eating, Thomas said.

The device, according to Thomas, is also supposed to track bad eating habits, such as not eating much during the day and overeating at night.

If the first phase of the study goes well, phase two will allow participants to hook the device up to Bluetooth so they can receive eating times and suggestions on their smartphone.

Post-Doctoral Fellow Stephanie Goldstein said shes helping with the study because of her passion for health and technology.

She said the setup for the study is painless and the device is easy to use.

You really quickly forget about it, Goldstein said. I just ate my apple and I felt really good about it and ready to move on with my day, Goldstein said.

The study will likely be conducted over the course of several years.

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Brown University, Miriam Hospital studying new device that records what you eat - WPRI.com

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