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How do you calculate your calorie intake? Know some tips, recipes on how to lose weight with exercise and diet  |  Photo Credit: iStock Images

New Delhi: Food and life are indispensable from each other. As important as food is for the body, we often end up gaining weight due to eating too much. However, it is not just about the quantity of what we eat, but also about the quality. If we binge on processed, unhealthy foods, it is inevitable to gain weight, even when you practice portion control. At the same time, a diet on its own can do little for the body if you do not provide the process with regular and consistent physical activity in the form of some or the other exercise.

Since exercise and diet both play such a vital role in weight loss, it is important to know the right amount of exercise, and the right nutrients you must consume to achieve your goal weight.Greata Sherene Robinson, nutritionist, Cloudnine Group of Hospitals, Chennai, shares with us the importance of diet and exercise for a healthy body, how much of each you need, and a healthy recipe to help you in the practicality of the weight loss idea.

The most effective way to achieve a complete fitness goal is to knowthe calculation of what we eat. It is important to know the components of your food, such as how manycarbohydrates, how much protein, fat, calories, etc are you consuming. Excuses burn zero calories is a common statement we come across which can be altered by saying that exercise burns a ton. When your heart says yes toa yummy cheesecake, the mind keeps warning us about the waistline. So, fitness and food gohand in hand. If your left-hand lifts a dumbbell, make sure your right-hand gets a bowl of protein snack.

Food fuels our body. Whether you walk, jump or swim around, you need to eat a nutritious balanced diet to fuel your body. The macros play a major role in this balance.Coming to the carbs, it forms the base of any diet. The body utilizes them as glucose which is used by the muscles for energy. Choose carbs wisely by sticking to more of complex carbohydrates.All your ripped muscles need to undergo repair for which protein is a must.To help access all the stored carbohydrates, healthy fats come in place. Carbs and fats are the main sources of energy during any fitness regimen. Microminerals and vitamins like vitamin C, E, carotenoids and flavonoids helpin healing muscle injury.Water keeps the muscle activated and prevents dehydration.

One calorie is basically the amount of energy needed to raise the temperature of 1 gram of water through 1 C.

To understand it the simple way, (1 g =? kcal)Carbohydrates - 4 KcalProtein - 4 kcalFat - 9 kcal

For example, suppose you buy a chocolate bar on which the label reads as:Carbohydrates 58.5 g x 4 kcal = 234 kcalProtein 7.8 g x 4 kcal = 31 kcalFat 31.1 g x 9 kcal = 280 kcal

Makes a total of 545 kcal/100 g.

This is the way we calculate calories. But remember that calorie intake differs from individual to individual based on factors like age, height, sex and lifestyle. Lets look at how to get the right food in appropriate quantity to keep our fitness goals on track.

Please note - In pregnancy, exercise caution while taking any type of fasts, as the baby's needs are specific and usually fasting is not encouraged. If you are still keen to know how to modify your diet during Navratri, please contact your nutritionist for safe personalized guidance via a video consultation so that you can reach out from the safety and comfort of your homes.

Method:

Grind them all together. Sprinkle the seeds on top. The shake makes for a great post-workout meal. It is a good source of potassium, proteins. It contains oats which are aslow digestible fibre that keeps you fuller for a longer duration.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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How do you calculate your calorie intake? Know some tips, recipes on how to lose weight with exercise and diet - Times Now

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Losing weight is a time taking process, which is influenced by several factors like your sex, age and lifestyle habits. That's why not all diets and exercise suit all. What your friend may find effective and helpful in losing weight, might not work for you. But there is one more thing that determines your weight loss process: Your height. That might come as a surprise to many, but it is true. For shorter people, losing weight is much more difficult than taller ones. How your height affects your weight If you and your best friend weigh the same, follow the same diet and follow the same exercise routine, if you are shorter it would take more time for you to lose weight. The reason is that smaller bodies require less energy and thus burn fewer calories. People with short height naturally have less lean mass. Lean mass includes tissues, muscles, organs, bones, connective tissues. The number of calories you burn with different physical activities depends upon the amount of lean mass in your body. Lean muscle mass affects our basal metabolic rate (BMR), which determines how many calories the body burns at rest. More lean muscle means higher BMR and faster weight loss. Besides, short people also have less muscle as compared to taller people. Both of these factors make it difficult for short people to shed kilos faster than those who are taller. Some effective weight loss tips for shorter people It might be difficult for shorter people to shed kilos, but following some simple rules, you can make this journey easy. Eat less: As short people burn fewer calories, so they need to consume fewer calories. You and your taller friend cannot have the same amount of calories. Eat only as per your need. Do not go overboard and do not indulge in unhealthy food items.Lift weight: For shorter people, strength training helps a lot in shedding kilos. Weight lifting actually helps to gain muscle mass, which in turn can burn more calories. Add more protein to diet: Protein intake is important for people trying to shed kilos. Protein is the building block of the cells and is important for the recovery of sore muscles. Besides, you also need to pay attention to your micronutrient intake.

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DECODED: Why is it harder for short people to lose weight - Times of India

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As if Vitamin A weren't impressive enough! This superhero among nutrients, which is commonly referred to as retinol by anti-aging experts, is famous for supporting bright eyes, glowing skin, and luxurious hair while boosting the immune system (to name just a few of its superpowers). Now, a study out of Austrian medical school, MediUni Vienna, suggests that Vitamin A may actually support weight loss, particularly as the weather gets colder.

The study, which was published last month in the scientific journal, Molecular Metabolism, demonstrates that vitamin A stimulates a fat-burning process known by endocrinologists as "browning." Browning refers to the conversion of white fat tissue (the fat that accumulates on our bellies, thighs, and bottoms when we eat more calories than we burn) into brown fat tissue. Brown fat tissue, which makes up less than 10 percent of the fat in our bodies, actually burns energy (aka calories), thereby generating heat. (Related: 21 Best Healthy Cooking Hacks of All Time.)

The research scientists, led by Florian Kiefer, MD, PhD, from MedUni Vienna's Division of Endocrinology and Metabolism, subjected mice, as well as human volunteers, to moderately cold temperatures and then evaluated their serum blood levels of vitamin A. What the researchers observed was that exposure to the cold appeared to stimulate redistribution of vitamin A from the liver (where it's stored) towards fatty tissue, where it led to observable browning, and a resulting higher rate of fat burning.

RELATED: Here are the 30 worst things you can do if you're trying to lose weight.

"We already knew from studies on animals that severe vitamin A deficiency is linked to weight gain," Dr. Kiefer tells Eat This Not That! "We also knew that vitamin A supplementation has been shown to be helpful in counteracting that." What is still not known is how to get the vitamin A to go where it needs to go, when it needs to go there. However, this study suggests that identifying a way to properly coordinate vitamin A transport to fat cells could lead to new therapeutic interventions in the battle against obesity.

In the meantime, go ahead and enjoy all the sweet potatoes, carrots, and other vitamin A-rich foods your heart desires because the benefits of this powerful nutrient are real. Don't forget to sign up for our newsletter for more weight loss news.

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This Vitamin May Be The Key To Winter Weight Loss - Yahoo Lifestyle

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Pat McAfee addressed his shocking NXT return on his SiriusXM show today.

I cant wait to tell the wrestling community that theyre the worst humans on the planet, said McAfee. Which I will do on a regular basis on a run here.

McAfee also teased being the attacker of the Undisputed Era, which isnt a shock given his issues with Adam Cole and him publicly taunting them last night by doing their hand sign. The former NFL punteradmitted that hes gained weight since his match against Cole earlier this year. He blames the return of football for that as its easy to become lazy and just watch games on the weekend and several week nights.

Im gonna have to get into shape if I plan on getting back in there, said McAfee. But I really enjoy this role of being on a microphone with our guys too. This is a great spot for me, just having a microphone and talking hella s.

RELATED:Oney Lorcan & Danny Burch Win Tag Belts With Help From Pat McAfee

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Pat McAfee Talks NXT Return, Has To Lose Weight Before Another Match - Wrestlezone

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SPRINGDALE, Utah A California woman who was missing for about two weeks in Zion National Park in Utah has been found and left the park with her family who had feared the worst, authorities said.

Holly Suzanne Courtier, 38, of Los Angeles, was found Sunday by search and rescue crews in a thickly vegetated area along the Virgin River after park rangers received a tip that she had been seen in the park, Zion National Park officials said in a news release Monday. They didnt say anything about her condition or what had happened.

Crews began searching for Courtier after she didnt show up for her scheduled pickup in the park by a private shuttle on Oct. 6, authorities said. The park and nearby town of Springdale were filled with missing person signs featuring pictures of Courtier and the clothes she was wearing.

Her sister, Jillian Courtier-Oliver, told ABCs Good Morning America that her sister is recovering after being found with bruises all over her body and losing weight.

Courtier-Oliver said she had started losing hope her sister was alive in a park known for its towering red rock cliffs that has several hikes that take people along narrow trails with steep drops nearby.

It wasnt until two days ago I actually said, Im starting to lose hope, she said. They had a lot of cadaver dogs out, and I knew what they were looking for was a body, not a person. It was the first time I actually started losing hope. And I went with up with so much help knowing that we needed to find her.

The park released a statement attributed to the family.

We would like to thank the rangers and search teams who relentlessly looked for her day and night and never gave up hope. We are also so grateful to the countless volunteers who were generous with their time, resources and support, her family said in statement.

Link:
Woman missing for 2 weeks found safe in Zion National Park - The Republic

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Silver&Fit has received more than 20,000 positive comments about its new, free Facebook Live and YouTube exercise classes for older adults.

"Since the launch of our daily free Facebook Live and YouTube online exercise classes, the Silver&Fit program has seen its class followers grow by more than 400 percent in six months, with nearly 500,000 views of our senior workout videos," said Brett Hanson, SVP, Fitness Networks & Digital Strategies at American Specialty Health Fitness (ASH Fitness). "We've received more than 20,000 comments on how helpful the classes have been during the pandemic, and interest continues to grow. We are now offering more free exercise classes at different levels and times on Facebook Live and YouTube to encourage even more people to participate online with Silver&Fit."

As of October 12th, Silver&Fit began offering 20 free classes a week. The half-hour sessions, which now include intermediate Cardio, Yoga, Strength & Bodyweight, Flexibility & Balance, and Mixed Format classes, were expanded to include beginner and advanced levels, and mixed international classes premiering from 9 a.m. PT through 12:30 p.m. PT Monday - Friday.

"Maintaining an exercise program is extremely important for everyone, but especially for older adults," said Jaynie Bjornaraa, PhD.,MPH, PT, AVP, Digital Fitness Solutions with Silver&Fit. "Older adults who stop exercising can become deconditioned in as little as two weeks."

"Just in time for open enrollment, the Silver&Fit program is offering newly expanded tools aimed at helping older adults stay fit, healthy and connected to community during the pandemic," said George DeVries, chairman and CEO of American Specialty Health Incorporated(ASH), which launched the Silver&Fit program in 2007.

To participate in a free exercise class follow Silver&Fit on Facebook at http://www.facebook.com/SilverandFitor on YouTube at http://www.youtube.com/silverandfit.For information about whether your Medicare plan includes the Silver&Fit program, please contact your health plan or 1-800-MEDICARE.

About the Silver&Fit Healthy Aging and Exercise Programs provided to Medicare Advantage and Medicare Supplement Programs:Silver&Fit also offers a more comprehensive Healthy Aging and Fitness program for Medicare Advantage and Supplement plans. Under these arrangements, Silver&Fit offers Medicare-eligible members access to live telephone coaching on fitness, nutrition, sleep, and other lifestyle topics; 48 online healthy aging classes; 1,700+ digital workouts; connections to 120,000 social clubs nationally; a fitness membership to a choice of more than 15,000 fitness centers, YMCAs, and fitness studios nationally; Home Fitness kits offering DVDs and fitness gear (e.g. workout mat, resistance band, dumbbells); and the Silver&Fit Connected! app for tracking activity on any of 250+ wearable fitness devices and apps, so that members can better monitor their steps, heart rate, sleep, or other health data. Learn more at http://www.silverandfit.com.

About American Specialty Health Fitness, Inc. (ASH Fitness)ASH Fitness, a subsidiary of American Specialty Health Incorporated (ASH), provides no-cost and low-cost fitness and exercise programs for Medicare beneficiaries and group retirees (through Silver&Fit), and for commercial health plan members and employer groups (through the Active&Fit, Active&Fit DirectTM and ExerciseRewardsTM products). ASH is one of the nation's premier independent and privately-ownedspecialty health services organizations. For more information, visit http://www.ashcompanies.com or call 800-848-3555. Follow us on LinkedIn or Twitter at @ASHCompanies.

Lisa FreemanSilver&Fit[emailprotected]310-422-9200

SOURCE American Specialty Health Incorporated

http://www.ashcompanies.com

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Silver&Fit Offers the Public Expanded Free Daily Exercise Classes for Seniors on Facebook Live and YouTube - PRNewswire

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LITTLE CANADA, Minn., Oct. 20, 2020 /PRNewswire/ --As fitness app usage soars, with over 84 million consumers using apps in the US alone, Dragon Door announced they would be making their best-selling fitness content available on the TriadXP fitness platform and TriadXP.com. Dragon Door will use TriadXP to convert their exercise routines into in-app workouts that are performed with the TriadXP app. The app's voice and visual cues walk exercisers through all exercise routines guiding them onwhat to do, when, how many, or for how long. With guidance and tracking, customers enhance their training experience and improve workout efficiency. And, since the TriadXP mobile fitness app tracks the user's performance as they workout with minimal effort on the users part, it eliminates the need for other apps or pen and paper to track results.

"TriadXP supports virtually any kind of workout," said John Du Cane, CEO of Dragon Door Publications. "As fitness innovators, we know that long-term results are usually the result of consistent goal setting and the consistent measurement of results. You get what you measure for, and the measurement motivates you to maintain your progress. In that regard, we see TriadXP as the perfect solution to help our customers optimize their workout results."

Addressing the need for home-based and callisthenic workouts, the bestselling 16-week Get Strongprogram from fitness gurus Al Kavadlo and Danny Kavadlo will be the first program launched.

Dragon Door,credited with launching the modern kettlebell movement, is a publisher and online fitness retailer and provides advanced training and certification for fitness instructors. When searching for a partner who would provide the requisite technology platform from content conversion thru mobile app, Dragon Door found their answer with TriadXP. TriadXP knows fitness technology and delivers an optimal workout experience for a fitness enthusiast. The easy-to-use mobile fitness app and its versatility were critical in the decision. Equally important was TriadXP's AI-driven conversion tools, which quickly convert content without needing any technical knowledge at Dragon Door.

"We are excited to partner with a leader like Dragon Door," said Mike Elia, CEO of Triad Fitness Group. "They have a lot of great content, and we know their users will find it easier to work out and perform their routines on our TriadXP app."

About Dragon Door PublicationsDragon Door Publications is a publisher of innovative fitness content that offers effective, safe, and proven methods for maintaining a high level of health and physical performance over the long-term. The company is best known for having launched the modern kettlebell movement in 2001. Learn more at http://www.dragondoor.com

About TriadXP.comTriadXP.com, a fitness content platform from Triad Fitness Group, provides services and technology to allow content providers to convert text-based programs and related exercise imagery and videos into in-app exercise programs to be performed and tracked with the TriadXP mobile app. The app is free and compatible with iOS and Android devices. TriadXP is making workouts better for everyone. Learn more at http://www.triadxp.com

Contact: John Du Cane Tel: +1 651-487-3828 Email: [emailprotected]

SOURCE Dragon Door Publications

http://www.dragondoor.com

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Fitness Innovator Teams with Leading Fitness Platform to Enhance Customer Training Experience with In-App Exercise Programs - PRNewswire

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The phrase at risk has been used to refer to people over the age of 65 who are at increased risk of hospitalization and fatality due to COVID-19. The CDC states that 8 out of 10 COVID-19-related deaths reported in the United States have been among adults aged 65 years and older.

So its with good reason that our kupuna have been increasingly wary and cautious, while their families remain guarded and protective.

Since the outbreak, the community has responded by providing extra resources, separate shopping hours, and measures to help keep distance between those at increased risk from the virus.

However, I cant help but wonder how our kupuna are staying physically active, mentally engaged, and generally positive under these circumstances. Many have spent more than 80% of the last 8 months at home. What resources are available to aged residents right now to make the most of this time rather than feel like a refugee hiding from the virus in at-home bunkers?

Keep moving

According to the 2019 census, 20.7 percent of the population on Kauai are over 65 years old. Prior to the outbreak, there were plenty of fitness modalities for this group. Many enjoyed group exercise classes at nearby gyms and clubs. Some worked with personal trainers, exercised with friends, enjoyed aqua exercise, and took regular walks with neighbors. So much has changed.

Many fitness facilities have closed and various group activities have been discouraged or temporarily paused. While some of these are being offered again, the extra heat and breathing challenges of wearing a mask make it impossible for some to re-join these activities.

So if you consider yourself to be part of the at risk population, why is it so important that you stay active right now instead of waiting for things to go back to normal? I asked Kay Kuwamura, master trainer for EnhanceFitness Kauai (an evidence-based senior fitness program offered through the County of Kauai Agency on Elderly Affairs) and Group Exercise Coordinator at Kauai Athletic Club, that question.

I like to tell my seniors that sitting is the new smoking sitting for long periods of time can be toxic for both the body and the mind. A sedentary lifestyle can have negative physical and mental consequences like weakening of the muscles, decreased mobility and decline in cognitive function, said Kuwamura. If I had to prioritize, I would say the 3 most important elements are keep moving, keep moving, keep moving!

Lets talk about the brain

Age alone doesnt determine brain function, but as we age the brain does lose mass and capacity. Many face extra challenges to memory and cognitive function in their older years.

The good news is that exercise has a positive effect on brain function at almost every level! For example, exercise increases the chemical compounds responsible for building tissue in the brain, improving the communication between nervous system cells, and regulating hormones that stabilize mood. In a group of 182 adults in the Harvard Aging Brain Study, those with higher levels of physical activity showed slower cognitive decline and slower loss of gray-matter volume (doi:10.1001/jamaneurol.2019.1879).

It is also tremendously beneficial to include mental exercise in your fitness routine. Simple sequencing exercises such as counting backwards in set intervals and spelling words backwards while performing a physical exercise can provide a fun challenge and Ive used these techniques with clients with great success.

Preventing a fall

Independence is something we all need, but to those advanced in years, independence takes on even more importance. One of the biggest threats to independence in older age is falling.

The CDC says that more than 95% of hip fractures are caused by falling. Although there are various risk factors that contribute to falling, one factor that you have enormous control over is muscle strength and balance.

These can be greatly increased with simple exercises like those pictured here, done consistently. Besides the physical benefits, targeted exercise also increases confidence and the feeling of independence while decreasing fear of falling.

Less disability,more capability

Studies show that resistance training and low-impact cardio activity can reduce the pain from osteoporosis and arthritis, improve bone health, and prevent further deterioration. It is always advised that you have approval from your health care provider before beginning a new exercise program.

Its likely that your doctor will have exercise recommendations or refer you to a professional who has experience working with these conditions. Simple flexibility and ROM (range of motion) exercises can improve daily quality of life by allowing you to complete tasks with more ease.

If the pandemic has given you more time with your grandchildren in recent months, you may be thinking of daily activities involving their care and play that you hold dear such as chasing little ones around the house. Regular exercise, even in small increments, has been shown to increase energy and stamina.

A new strategy

I asked my dear friend and client Gerald Browne, who exercises 3x weekly consistently and walks daily, how exercise has benefited him before and after the outbreak.

Before the pandemic, I began a supervised exercise program for health reasons. The pandemic has not changed my reasons for exercise, merely the surroundings. Being in a high risk age group means being more reluctant to be away from home, said Browne. This is all the more reason to exercise.

I work with Browne using equipment set up in his garage. We maintain social distancing and I wear a mask. He is shown in these pictures demonstrating simple exercises that require little to no equipment. He walks every day and the results of that regularcardio exercise are very evident to me. His routine also includes stretching, resistance training, and balance and coordination exercises. A favorite tool is the TRX suspension trainer which can be secured in a doorway and used to train every part of the body.

Browne provides just one example of how kupuna can develop a new strategy for physical fitness.

Know your options

With regulations and suggestions changing constantly, it is up to each individual, equipped with information from your doctor, to decide what fitness strategy is best.

I can assure you that whether you decide to stay at home or join in regulated group exercise, there are still plenty of options for you!

Kuwamura gave me the scoop on current group fitness offerings at the club.

Our facilities are taking great measures to keep our members safe during this pandemic . in addition to mask requirements and social distancing, we have taken extra cleaning/sanitation measures, such as having an additional staff member cleaning per shift, more time between classes to allow for complete sanitation of equipment, and foggers to completely disinfect the studios and any equipment that cannot easily be wiped down, said Kuwamura. Honestly, this is the cleanest our facilities have ever been!

Just at the Lihue location alone there are currently 17 weekly classes that are either specifically for our kupuna or offer modifications and options for those at any age. While the club will re-assess as needed in response to state and county guidelines, both Kuwamura and the club owner Josh Nations have been really focused on maintaining programs for seniors.

Kuwamura touched on another of the reasons for this, saying Classes offer an important social component. During these challenging times, many are spending large parts of the day alone and social isolation can have negative effects, so it is essential that they have socially-distant contact with others.

Exercising with others can be a simple way to boost their emotional state. And this could be in person, but also virtually. You can find the class schedules for both locations online at kauaiathleticclub.com.

Virtual and mobile training

If you have decided not to join in social settings yet, you might also consider the online world of exercise classes, as well as working with a fitness professional online via a video chat platform such as Zoom or Skype.

For example, for those eligible through Medicare, SilverSneakers has created a virtual classroom with hundreds of classes to occupy your time, along with regularly scheduled live classes.

You can check your eligibility at silversneakers.com. If you dont consider yourself particularly computer savvy, dont worry. Ask a friend or family member for a little assistance in finding an online platform. There are more than a few to choose from.

Consider this an opportunity to learn how to use a new tool, and build a new strategy!

At risk and in shape

I know we all want our aging community members to not just survive this pandemic, but THRIVE through it. I hope you feel inspired to build your new strategy, and remain determined to keep moving. Please know that you have many tools to improve your immune system function and overall wellbeing. Fun is important. Laughter is medicine. May you build your own new strategy, and above all, keep moving!

Cynthia Fowler is a certified personal trainer (NASM), corrective exercise specialist (NASM), registered vinyasa yoga teacher (RYT 200), certified Enhance fitness teacher, group exercise instructor (TRX, indoor cycling, HIIT, SMR, etc), owner of FoundationUp Fitness, blogger and health coach. She can be contacted through her website at foundationupfitness.com or directly at Cynthia@fullyfreely.com.

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'At Risk' and in shape! - The Garden Island

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University Relations

Assistant professor Tingting Liu was awarded a $446,268 grant from the National Institutes of Health.

Tingting Liu, an assistant professor at the Eleanor Mann School of Nursing, was recently awarded a three-year, $446,268 grant from the National Institutes of Health to help improve brain function among people with Type 2 diabetes through targeted exercise.

"Type 2 diabetes impairs the brain, leading to diminished learning and thinking," Liu said. "Our long-term goal is to develop a personalized exercise program for high-risk individuals susceptible to cognitive dysfunction based on their genomic profiles."

Liu explained that regular exercise improves brain function among healthy people through the release of certain brain chemicals like brain-derived neurotrophic factor (BDNF). BDNF supports normal thinking processes.

She and other University of Arkansas College of Education and Health Professions colleagues, including Wen-Juo Lo and Michelle Gray, will test an aerobic exercise program to see if it will improve learning and thinking abilities as well as BDNF levels.They will also examine certain genetic variants that influence the release of BDNF. This research may show an important impact oncognitive outcomes and plasma BDNF levels in response to exercise intervention.

Changwei Li from Tulane University will collaborate with Liu and her colleagues on the genetics portion of the research.

"Dr. Liu is a remarkable scientist who is deeply deserving of this award," said Dean Brian Primack, who reviewed and edited the materials Liu submitted to the NIH. "We are delighted that she is part of our community, and we look forward to the tremendous impact her research will make on the lives of older adults."

Liu hopes the study's findings will help explainsignificant variability in individual response to exercise programs in cognitive outcomes. Although awareness of Type 2 diabetes-related cognitive dysfunction is increasing, Liu only found one recent clinical trial using insulin administered through the nose to improve memory performance among patients. That demonstrates a significant gap and highlights the importance of this new study, she said, which will provide further evidence on the use of exercise as a non-pharmaceutical, low-cost intervention to improve cognition in this population.

The Eleanor Mann School of Nursing has been awarded multiple grants over the past 14 years and this funding will continue to strengthen the research environment, Liu said.

I am proud of our faculty and their contributions as community-minded leaders, as educators, and as researchers and experts in promoting health," said Susan Patton, chair of the nursing school. "Dr. Liu's research will make a significant contribution to the science of 'exercise as medicine.'"

About the College of Education and Health Professions:The College of Education and Health Professions offers advanced academic degrees as well as professional development opportunities and learning communities in service to the education and health systems of Arkansas and beyond. The college provides the education and experiences for a variety of professional roles, ranging from community mental health counselors to school teachers and leaders. Programs in adult and higher education, along with educational technology and sport management, offer a broad range of options. In addition to education-related opportunities, the college prepares nurses, speech-language pathologists, health educators and administrators, recreation professionals, rehabilitation counselors and human performance researchers.

More here:
Nursing Professor Seeks to Boost Brain Function in People With Type 2 Diabetes - University of Arkansas Newswire

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Unless you have six or more hours per week to work out, bicep curls really aren't in your best interest.

Hate to break it to you, but you should probably stop doing bicep curls if you only have a couple of hours per week to work out. They're kind of useless if you're time-limited and want to improve your fitness. Quadricep extensions, calf raises, tricep push-downs and other isolation exercises also won't do much for you if you don't have time to dedicate to functional movements like squats, deadlifts, push-ups and shoulder presses.

There's no skirting the fact that functional, full-body movements provide the most value for time and effort. Exercises like lunges and push-ups will always be more effective than exercises that isolate a single muscle -- and for those of us with limited time, we owe it to ourselves to get the most out of each and every workout.

Read more: Should you do cardio before or after weightlifting? | Is it better to lift light weights or heavy weights?

Full-body workouts are a time saver.

A full-body workout engages all of your muscle groups during one session, and takes many forms --HIIT, high-intensity resistance training (HIRT), bodyweight workouts or conventional weightlifting.

Split workout plans, on the other hand, are designed to separate muscle groups from one another. People partake in split workout programs to maximize muscle growth and reduce the number of rest days they need to take. By dedicating an entire day to one muscle group, such as your chest, you can fully fatigue the muscles and target them from a variety of angles, ensuring you develop a muscle to its full extent.

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The problem is, split plans lose effectiveness if you don't have five or six days to work out each week. Take the common bodybuilding "push-pull-legs" plan as an example.

On this split plan, you rotate pushing movements, pulling movements and leg movements with a rest day after completing all three. Pushing movements isolate your chest and triceps, while pulling movements isolate your back and biceps. And leg movements, well, you know.

You could also simply rotate upper- and lower-body days or dedicate entire days to smaller muscle groups. For example, I once knew someone who followed this split plan:

So this person dedicated an entire day to shoulders and an entire day to abs, which worked for him but is excessive for most people. This simply doesn't work for people who can't exercise six days a week. If you miss one workout on this plan, you neglect an entire muscle group that week. Split workouts plans also work best if you can dedicate at least 45 minutes each day to your workout -- working your arms for 20 minutes won't benefit you nearly as much as working your whole body for 20 minutes.

Compound movements like deadlifts give you the most bang for your buck (buck = time).

There are a few reasons for this, but the main reason most people should do full-body workouts over split workouts is time. Most people don't have enough time to dedicate an hour a day to exercising in the first place, let alone spend that much time on a single muscle group.

Full-body workouts maximize your time, and instead of spending your one hour (or less) pumping up your biceps, you could be chasing real gains like whole-body strength, core stabilization, functional mobility and endurance.

Other reasons for choosing full-body workouts instead of split workouts include:

Isolation movements have their place if you have lots of time to work out.

I usually advise personal training clients to add muscle isolation into their workouts if and when any of the following three scenarios occur:

If none of the above apply to you, you're likely better off sticking to full-body workouts focused on functional movement, longevity and overall health.

Some movements, like Bulgarian split squats, seem to isolate one muscle but actually recruit most muscle groups.

All this isn't to say you have to choose one over the other all the time. You can definitely include full-body workouts and muscle isolation movements into your workout routine if you want to -- you can even do both in the same workout if you plan smartly or have good programming from a trainer.

If you already work out several days each week, you can dedicate some of those days to muscle isolation. Try this example for a good balance of full-body, functional exercise and isolation workouts:

In the above example, you get a nice combination of intense full-body exercise, steady-state cardio and muscle isolation work across five workouts.

Good programming allows you to incorporate full-body movements and muscle isolation movements into your workouts.

To include full-body and muscle isolation work in the same workout, throw in a few supersets like below.

Full-body day with legs and glutes focus:

Part 1: Complete three sets

Part 2: Complete three sets

Part 3: Complete three rounds

The above workout includes full-body movements (squat to press, deadlifts and broad jumps) along with isolation movements (quad extensions, hip thrusts and barbell rows).

All six movements primarily work your legs, glutes and back while requiring engagement of your core and upper body, making this a great full-body but also targeted workout.

If you do something similar with an upper-body focus and another with a core focus, you have a fantastic weekly workout routine with just three sessions each week.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Full-body workout vs. split workout: Only one is worth your time - CNET

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