How Sleep Affects Fitness

Strength Training May Be Better Than Cardio for Improving Sleep, Study Suggests – Iowa State University

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If you’re looking to up your workout’s sleep-boosting effects, try strength training, new data says.

Also known as resistance training, it helps you build muscle and improve flexibility, posture, and bone density. Now new research suggests strength training trumps cardio when it comes to better sleep outcomes.

The new data from researchers at Iowa State University found that for people struggling with sleep who were previously sedentary and overweight, consistent strength training workouts helped with falling asleep faster, staying asleep longer, and feeling rested and refreshed the next day compared with aerobic workouts or not exercising at all.

 

Daily steps and all-cause mortality

Daily steps and all-cause mortality – The Lancet

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The number of steps we take each day is often recommended to have health advantages, but evidence to back up this claim is still somewhat lacking. A new meta-analysis set out to examine the link between daily step count and all-cause mortality.

They analyzed the association of steps per day with all-cause mortality and calculated a hazard ratio to describe the association. As steps increased, the risk of mortality progressively decreased. The target numbers were found to be around 6000-8000 steps per day for those aged 60+, while adults younger than 60 years should put in some more work at 8000-10000 steps.

Remember, if you don’t use it you lose it. Get moving!

How figure skaters deliver quadruple jumps

EXPLAINER: How figure skaters deliver quadruple jumps – AP News

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” The drug, trimetazidine, is intended to help increase blood flow to the heart, which would typically help older people with heart disease, said Dr. Michael Fredericson of Stanford University’s School of Medicine. “

Don’t Work Out

Don’t Work Out With Covid-19, at the Gym or Anywhere Else – Wall Street Journal

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” Take three to four weeks to ease back to your previous activity levels, even if you’re in terrific shape and felt only mild symptoms, says Michael Fredericson, a sports-medicine physician at Stanford Health Care. “

This Simple Piece of Equipment

This Simple Piece of Equipment Could Elevate Your Workout – The New York Times

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If you’ve ever seen Bernadette Henry jump rope, as she often does around New York City, it’s hard to believe she ever does anything else. As the swings of her rope blur into a multi-curved arc, she hops, skips and jumps in a quick, ever-changing pattern, two separate rhythms stitched into a complex and dizzying dance.

This Simple Piece of Equipment

This Simple Piece of Equipment Could Elevate Your Workout – The New York Times

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“High-impact activities like jump rope have been shown to provide a force that is high enough to build bone density. Compared to other, lower-impact exercises, “this is going to be much better for you in terms of building your bone density,” said Dr. Michael Fredericson, an orthopedic surgeon at Stanford University School of Medicine.”

Well Ankle Exercises

Returning to Physical Activity After COVID-19 – ACSM

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People who get COVID-19 can have different experiences. Some have no symptoms. Others have severe symptoms leading to hospitalization. Common symptoms may include fever, chills, chest pain, shortness of breath, cough, loss of smell and taste, rash, cold-like symptoms, nausea or vomiting, diarrhea, fatigue, headache and/or muscle aches.

The active grandparent hypothesis

The active grandparent hypothesis: Physical activity and the evolution of extended human healthspans and lifespans – PNAS

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Just about everyone knows that exercise is good for you. Some people can even rattle off reasons it keeps your muscles and joints strong, and how it fights off certain diseases. But how many people can tell you the story of why and how physical activity was built into human biology?

A team of evolutionary biologists and biomedical researchers from Harvard are taking a run at it (sometimes literally) in a new study published this week in PNAS. The work lays out evolutionary and biomedical evidence showing that humans, who evolved to live many decades after they stopped reproducing, also evolved to be relatively active in their later years.

mouse

Blood from marathoner mice boosts brain function in their couch-potato counterparts – Stanford Medicine

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In a Stanford study, sedentary mice appear to benefit from another same-aged mouse’s exercise — if they receive injections of its blood.

Aerobics

Active Voice: Exercise is Medicine for COVID-19 – ACSM

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The COVID-19 pandemic has dominated nearly every aspect of our lives during the past 18 months. Early on, studies showed the elderly and patients who suffer from non-communicable diseases (NCDs) were at greatest risk for severe COVID-19 outcomes, defined as being hospitalized, admitted to the intensive care unit and dying. Yet we know that regular exercise has been shown to significantly reduce the incidence and improve the management of NCDs and enhance immune function.