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You already know working out regularly can help keep you slim, boost your mood, aid your sleep, and even stave off disease. But a new study has identified a potential mode of exercise that may help optimize the reversal of any unwanted signs of aging high-intensity interval training (HIIT).

The idea is that instead of long, steady movement (think: running several miles on a treadmill at the same speed and incline), alternating between quick spurts of intense, all-out exercise and lower-intensity exercise during HIIT can help raise your heart rate and enable you to shed more fat, faster.

CAN EATING LESS HELP REDUCE SIGNS OF AGING?

In the new study, published Tuesday in Cell Metabolism, researchers found HIIT in aerobic exercises like biking and walking revved cells ability to generate more proteins within mitochondria and their protein-building ribosomes essentially stunting aging at a cellular level.

"Based on everything we know, there's no substitute for these exercise programs when it comes to delaying the aging process," senior study author Sreekumaran Nair, a medical doctor and diabetes researcher at the Mayo Clinic in Rochester, Minnesota, said in a news release. "These things we are seeing cannot be done by any medicine."

Researchers enrolled 36 men and 36 women from a younger group (ages 18 to 30) and an older group (ages 65 to 80). Each group received a different exercise assignment: either high-intensity interval biking, strength training with weights, or a regimen that combined strength training and HIIT.

7 WRINKLE-FIGHTING FOODS PROBABLY ALREADY IN YOUR KITCHEN

Next, they biopsied participants thigh muscles and compared their molecular makeup against those of sedentary volunteers. They also analyzed the participants lean muscle mass and insulin sensitivity, which is a marker for type 2 diabetes.

They found strength training aided muscle building, but the younger group that did HIIT saw a 49 percent increase in mitochondrial capacity and the older group saw a 69 percent increase. HIIT also helped reduce insulin sensitivity.

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The one thing HIIT wasnt good for? Building muscle. Thats why a mix of HIIT and strength training may offer the most benefits, as muscle mass tends to decline with aging, Nair noted.

"If people have to pick one exercise, I would recommend high-intensity interval training, Nair said in the release, but I think it would be more beneficial if they could do 3-4 days of interval training and then a couple days of strength training.

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Study identifies best exercise to reverse signs of aging - Fox News

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Technology is pervasive in the fitness industry. While most people dont think of workout equipment as technology, they can indeed be considered machines that enhance the quality of human activity. The industry is shifting away from these rudimentary tools and leveling up to higher tech solutions that do a better job of improving the body and the mind as a complete unit.

Data from Statista shows that the sporting equipment industry hit $5.12 billion in revenue last year, and everything is pointing to continued growth in 2017. The overall fitness and wellness industry is a much bigger generator of revenue, coming in at over $542 billion.

There is also growing trend of companies offering workplace wellness technologies and programs that are helping achieve, on average, a 6 percent reduction in attrition, with some companies like SAS and Biltmore reporting closer to 10% reduction.Todd Musgrove is an expert in the intersection of fitness and technology. Coming from a background creating apps for fitness, Todd now works as the Chief Strategy Officer for Kenzai,an online fitness platform that incorporates mindfulness and community in its home workout experiences.

He shares, Technology and the internet have made it easier to bring together people and information to develop more comprehensive programs that allow real people to connect, train in the same program, and achieve results together.

Services like Kenzai that provide at home solutions on a subscription basis are becoming more popular with consumers. Many have become frustrated with the one-size-fits-all approach that many home exercise videos and programs initially provided, and are searching for more customizable experiences that match their needs. Musgrove explains that the benefit of online fitness platforms is that, People can train anywhere with an internet connection. Since we function online, we are also able to help people utilize personalized diets prepared by a professional nutritionist. These are services that are difficult for traditional gyms and programs to provide due to the overhead involved with employing similar experts in a single location.

Before wearables, the only way to effectively measure your heart rate during a workout was to hop on a smart treadmill at the gym. Today more than 20percent of Americans have smartwatches or other fitness trackers that help them track biometric data all day, according to research from Forrester. The popularity of these devices is helping users better track and evaluate their performance, making gym visits less important to their overall fitness journey.

Musgrove shares, Genetics and medical testing to tailor exercise and nutrition are coming into practice, and were looking at opportunities to integrate it as it evolves to develop more personalized experience. With the growing popularity of DNA mapping services provided by companies like 23andme and Ancestry, the number of consumers interested in finding out how their genetic makeup impacts fitness will grow in coming years.

It may seem peripheral to the more fitness specific technologies listed above, but its important to consider the impact social media tech is having on the fitness industry. Photo and video sharing platforms are making a trend out of posting your fitness efforts. Social challenges on Facebook drive accountability for participants, and the opportunity to snapchat your run and share it with all your followers is motivation for anyone that wants to be perceived as fit.

These technologies have given rise to more workout programs like mud runs, and other experience-based races. As these companies develop new products like Snapchat glasses that make it even easier to share, people will become more intentional about sharing their workouts.

More and more consumers will be looking for ways to use technology to enhance their fitness efforts in 2017. As a result, fitness companies need to adopt developing tech quickly to reach more customers. Especially those that are digital natives. Trainers also need to consider how tech solutions can support their business, and leverage the growing trend of at-home workouts. As fitness tech improves, the hope is that people will be even more effective with their fitness efforts, achieving a healthier and happier 2017.

Link:
How Technology Is Changing the Fitness Industry Today - Tech.Co

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Douglas County YMCA in Roseburg (SBG photo)

ROSEBURG, Ore. -- The YMCA of Douglas County received $50,000 from the Knight Cancer Institute Community Partnership Program at Oregon Health & Science University to bring a 12-week cancer survivor program to Douglas County.

The project will work with qualified individuals, 18 years of age and older, who have been diagnosed with cancer or are survivors of cancer, YMCA officials said.

LIVESTRONG at the YMCA is a small-group program that helps adult cancer survivors reclaim their health and well-being following a cancer diagnosis. Through this program, YMCAs are creating communities among cancer survivors and guiding them through safe physical activity, helping them build supportive relationships, and reducing stress leading to an improved quality of life.

According to a YMCA news release, the OHSU Knight Cancer Institute Community Partnership Program is designed to build sustainable collaborations with Oregon communities by providing grants and other resources to foster development of community-identified cancer prevention, early detection, treatment and survivorship projects. The OHSU Knight Cancer Institute has made a decade-long commitment to invest in this program to develop robust, sustainable programs that benefit the health of all Oregonians.

Oregon has the fifth highest rate of melanoma in the United States.

The Y's goal is to reach over 60 people to bring them through a 12-week exercise program proven to increase activity levels, cardiovascular endurance and overall quality of life, which will help build the foundation to continued healthy life.

Registration is open now for those who qualify. The first sections of the program begin March 21, 2017 and runs through June 8, 2017 at the YMCA, 1151 NW Stewart Pkwy in Roseburg.

To register please call 541-440-9622 x210, Angela Marx. The program includes a complimentary 12 week family membership to the Y.

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YMCA of Douglas County receives grant for cancer survivor program - KPIC News

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POPSUGAR

5 Types of Intermittent Fasting (and the 1 a Dietitian Recommends) POPSUGAR That's why people find so much success losing weight with intermittent fasting. There are a few ... Pros: This plan is flexible, with no restrictions on what you can eat on regular days, and you can choose which days to fast based on your schedule ...

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5 Types of Intermittent Fasting (and the 1 a Dietitian Recommends) - POPSUGAR

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NEW YORK DAILY NEWS

Thursday, March 9, 2017, 9:00 AM

The internet is filled with explanations of what happens to fat when you lose weight its reborn as energy, converted into heat, made into muscle, exits as No. 1 or No. 2. The truth? Most of that blubber shed turns into hot air.

Surprised? Join the club, says Ruben Meerman, Ph.D., the Australian scientist who literally wrote the book on misunderstanding flab Big Fat Myths,explains that fat is breathed out as carbon dioxide. With Andrew Brown, head of biomolecular sciences at University of New South Wales, he showed the fate of fat from a molecular level.

Fat from food is stored in the body as a compound called triglyceride. Triglyceride consists of three kinds of atoms; carbon, hydrogen and oxygen. When its broken down, according to Meerman, 84% of fat becomes carbon dioxide (CO2) and leaves the body through the lungs. The other 16% forms water (H2O) and is drained out as water urine, feces, sweat, tears and other bodily fluids. This usually surprises people, Meerman says, because carbon dioxide gas we exhale is invisible. Unlike your flab.

More than half of docs, dieticians and trainers researchers surveyed thought fat transformed into energy or heat, as in got burned. Nope. And no, you cant skip the exercise and just breathe heavily to lose weight. You'll just end up hyperventilating.

Quinoa pasta is the best healthy pasta option

My ongoing research, Meerman told the Daily News, is about how we can teach this subject better.

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Where does fat go when you lose weight? - New York Daily News

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Fewer overweight Americans have been trying to lose weight in recent years, and researchers wonder if fat acceptance could be among the reasons.

The trend found in a new study occurred at the same time obesity rates climbed.

"Socially accepted normal body weight is shifting toward heavier weight. As more people around us are getting heavier, we simply believe we are fine, and no need to do anything with it," said lead author Dr. Jian Zhang, a public health researcher at Georgia Southern University.

Another reason could be people abandoning efforts to drop pounds after repeated failed attempts, Zhang said.

The researchers analyzed U.S. government health surveys over nearly two decades from 1988 through 2014. The surveys involved in-person physical exams and health-related questions including asking participants if they'd tried to lose weight within the past year. More than 27,000 adults aged 20 to 59 were included. They were not asked to explain their answers.

In the early surveys, about half the adults were overweight or obese. Those numbers climbed to 65 percent by 2014. But the portion of overweight or obese adults who said they were trying to slim down fell from 55 percent to 49 percent in the study.

Body mass index, a measure of height and weight, determines weight status. Those with a BMI of 25 to 29 are considered overweight; 30 and above is obese. A BMI of 30 generally reflects being about 50 pounds above your ideal weight.

The study results were published Tuesday in theJournal of the American Medical Association.

Dr. Scott Kahan, director of a weight-loss clinic in Washington, said the study is important and echoes previous research. He acknowledged that it has become more acceptable in some circles to be overweight, but that many patients still feel stigmatized. He said many come to his center after repeated attempts to lose weight and some give up for a while out of frustration.

The study found obesity was most common among black women - 55 percent were obese in the most recent survey years, and there was a big decline in black women trying to lose weight. Whether that's because of fat acceptance, dieting frustration or other reasons is not known.

Zhang said there's a positive side to fat acceptance, if it means people feel less ridiculed for their weight. But obesity can increase risks for heart disease, diabetes, cancer and other ailments.

The findings "are a very serious concern," he said.

"We should forget the words 'fat' or 'obesity,'" Zhang said, adding that a healthy lifestyle may be an effective way to help people lose weight.

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Online:

CDC:https://www.cdc.gov/obesity/

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Fewer heavy Americans are trying to lose weight, study finds - Fox News

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Restaurants are the number-one place to sabotage your diet, according to new research that will surprise no one who's ever tried to lose weight while eating out.

The year-long study, which was presented at a recent meeting of the American Heart Association, offers insight into tempting foods and the behaviors they trigger. By using a smartphone app, researchers followed 150 overweight people who were trying to stick to a weight-loss plan throughout their daily lives. The people in the study, most of whom were women, checked in up to five times a day and reported where they were, who they were with and whether they had strayed from their eating plan (or were tempted to do so.)

The dieters were also asked to log in anytime they ate (or considered eating) foods or portion sizes they knew were inconsistent with their plan.

Some clear patterns emerged from this deluge of data. People reported the most temptations when they were in a restaurant or bar, or when they were in the presence of other people eating. They noted fewer desires to overeat at home or work, and even fewer when they were in their car or in other peoples homes.

People had about a 60% chance of succumbing to those temptations at restaurants and when they were around others who were eating. Their odds of lapsing at work or in the car were lower, about 40% and 30%, respectively.

You might think that everybody knows theyre at higher risk when they go into a restaurant, but people go out into these toxic environments and they forget, says lead author Lora Burke, professor of nursing at the University of Pittsburgh.

People may also see eating out as an excuse to take a break from their diet, she adds. We remind people that its not a diet they can go on and off; its a lifestyle, she says. Its okay if they want to go out Friday night and eat wings, but then they need to cut back on Thursday and Saturday.

Eating at home was a safer bet, though not a foolproof one. People reported fewer food temptations in their homes and those of their friends than they did in restaurants. But when those temptations appeared, people gave in nearly 65% of the time. Even when they were completely alone, people were still likely to lapse about half the time.

Burke says there arent yet any commercially available smartphone apps that collect and analyze this type of data for the general public. But such a tool could be valuable for helping people learn and adapt to their diet-related weaknesses, she adds.

We can go to an individual and say, These are the high-risk situations youre vulnerable to, so you need to keep your guard up and practice strategies for sticking with your plan, she says. We could even intervene by sending a message right back to them when they need it, reminding them of why they may need to work really hard.

Measuring diet in the moment may also provide researchers with data that's more detailed and accurate. When we ask people to recall what they ate and how they felt, there are a lot of biases and problems remembering, says Burke. This way, we can be there as people are going through weight-loss challenges and find out exactly what theyre feeling, and when.

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If You Want to Lose Weight, Don't Eat Out - TIME

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Burgers are bad, right? Nope. The dish could actually be a better choice than a so-called superfood salad if youre trying to trim down.

Healthy burgers made of a bun, beef, lamborchicken patty, a slice of bacon, cheese and lettuce could contain fewer calories than cafe-style superfood salads that are loaded with high calorie haloumi, nuts, seeds and fatty dressings, a nutrition expert says.

But before you reach for a greasy Big Mac or Huxtaburger and fries, there are a few rules to consider.

A nutrition analysis shows the average superfood bowl made up of ingredients including quinoa, chicken and feta contains at least 820 calories, while a burger has about 740 calories, according to a leading Melbourne-based fitness coach and diet expert.

The theory that a salad is healthy versus an unhealthy burger is misconstrued, Jacob Schepis, of JPS Health & Fitness, told News Corp Australia.

They add a lot of tasty extras to a salad and it ends up becoming more calorie-dense than a burger.

Thats not to say a salad doesnt contain more micronutrients, vitamins and minerals than the burger, but at the end of the day, eating more calories than what we think isnt healthy either.

Thats why sometimes, a burger actually has less calories than a salad.

Click for more from News.com.au.

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How eating burgers over salads can help you lose weight | Fox News - Fox News

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Blueberries are the signature fruit of springtime, and their royal purple juice is used in (and on) everything from jams and marmalades to pancakes and pies. But besides being sweet, tart, and delicious, blueberries are also springs premier superfood.

Blueberries are rich in antioxidants, specifically gallic acid. Over 6,500 peer-reviewed articles have labeled this compound as a strong antifungal and antiviral agent and as a neuroprotective agent that maintains brain health. Blueberries contain fewer than 100 calories per cup and are a good source of fiber. Theyre also packed with vitamin C and contain plentiful amounts of the mineral manganese, while research is continuously pouring in linking blueberries to improved memory and insulin response.

Blueberries are a refreshing treat right out of the container, but if you want to simply reimagine this seasonal superfood without adding tons of extra calories and ingredients, try these four blueberry-based desserts that will help you lose weight.

7-Ingredient Blueberry and Lavender Vegan Cheesecake

I bet youre wondering how cheesecake can be vegan the secret is all in the cashews. This recipe ingeniously blends together raw cashews, coconut milk, and coconut oil to make a creamy filling that mimics the taste and texture of any New York-style cheesecake. The crust for these cakes uses only dates and walnuts (or almonds), bypassing any butter, cream, or flour.

Click here for the 7-Ingredient Blueberry and Lavender Vegan Cheesecake recipe.

Blueberry and Yogurt Ice Pops

These beautiful, simple-to-make yogurt pops truly accentuate the brightness of fresh blueberries. While they are perfect for a warm day, their nutritional profile is so well balanced that you could even take one out of the freezer for breakfast. With fewer than 150 calories per serving, these pops really do bridge the gap between health food and dessert.

Click here for the Blueberry and Yogurt Ice Pops recipe.

Healthy Blueberry-Peach Cobbler

When blueberries and peaches are in season they possess a sweetness that shouldnt be masked or muddled by a pantry full of ingredients. This recipe amplifies the natural beauty of these fruits, seasoning them using only a hint of maple syrup and vanilla extract. Top these cobblers with a granola crumble and youll have a quick and healthy dessert ready to go in no time.

Click here for the Healthy Blueberry-Peach Cobbler recipe.

Wholesome Banana and Blueberry Muffins

It might come as a shock, but muffins are one of the most nutritionally offensive baked goods sitting behind the pastry glass. A blueberry muffin from Starbucks has 350 calories, 29 grams of sugar, and six grams of saturated fat (30 percent of your recommended daily allowance). These numbers arent flattering, but homemade muffins can actually be good for you. The foundation of these wholesome muffins is whole-wheat flour, ripe bananas, and fresh blueberries.

Click here for the Wholesome Banana and Blueberry Muffins recipe.

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4 Blueberry-Based Desserts That Will Help You Lose Weight - The Daily Meal

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If youve been tryingto shed some pounds, and youre sick of expensive diet plans, apparently, the best alternative tactic is good, old-fashioned cheating.

Yes, you heard me right. And yes, Im as confused as you are.

Health and body hypnotherapistSteve Miller, known for his unconventional expertise when it comes to losing weight, is now pitching the idea that sex with a skinny person is your best chance at slimming down,according to MailOnline

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Miller proposes that its peoples dead relationships that are causing them to eat too much and be overweight. And heis confident that an affair with someoneon the thinner side will get youright out of thatlong-running food coma.

The cheating will not only lead to a drop in weight, but apparently, it will also help to revive your self-esteem and have you feeling confident and healthy once again. (Yeah, OK.)

Miller explained,

A lot of the reason we get fat is because we are in relationships with those we shouldnt be. We turn to food to fill the void.Partners can also become feeders because they are controlling bullies living in fear we may leave them for someone else.

Miller also believes obese people are most likely in relationships with feeders, partners who coax their significant others into eating that second, third orfourth cheeseburger, so theyll continue packing on the pounds.

This is all a ploy, according to Miller, because the feeder is actually so insecure, they want their partner to get heavierand ultimately rely on them more than they do already.

The dreary partner you are with is a killer in disguise because feeding yourself to create comfort will probably trigger cancer, stroke and heart disease, Miller said. Dont feel guilty for having an affair, go create excitement with a new lover and see yourself depending less on food for comfort.

Miller emphasized that your new perfect person to sleep withneeds to be thin. Otherwise, youll just be with a new feeder who wants you to be fat forever.

Hey, my man, Steve what the fuck are you even saying?

Can you please confirm in what worldcheating is ever the top choice in any situation?

How about you recommend some low-carb, high-protein dinner options instead? Or maybe some fun, at-home workouts?

Im not sure where you got your degree, but going out of your way to have sex with someone else and hurt your partner doesnt seem like an optimal way to drop a pantsize.Some quality time on the treadmill does, though.

Think a little a little bit on that one, and then, get back to me.

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Sean Abrams is a sex & dating writer for Elite Daily. He enjoys long walks on the beach and large glasses of tequila. When he's not putting his thoughts on paper, he likes to pretend he's just like Channing Tatum in "Step Up" as a hip hop d ...

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Expert Claims Cheating On Your Partner Will Help You Lose Weight And We're Confused - Elite Daily

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