Fitness

Stay Fit (and Sane) This Semester

Hey undergraduates : Feeling crunched the psesemestri just begun ? Go to the gym with companions - your room. Working in a group can help college students beat stress , finds a new study from the University of Minnesota.

The researchers assessed the management models and statutes of over 14,000 students in mental health and found those who met vigorous recommendations, at least 20 minutes of physical activity three or more times per week feel less stressed . And social students were more likely to respond to these signs fitness undergraduate who kept to themselves.

The results suggest that it is easy for students to engage in physical activity, if there is a social aspect, said study author Nicole A. Vankim , MPH

Not only will work with a buddy helps overcome stress , but it can also be more effective than sitting solo sweat. A study at the University of Pittsburgh found that people who hit the gym with a friend lose a third more weight than those who just passed . Bonus if you can find a friend who is a little better orientation as sparring partner : Kansas State University research shows that working next to someone you perceive as a form you can increase your motivation and performance.

Fitness

The Workout Trick That Boosts Performance

Ready to sweat? First of all , relax. Cooling your body before or during exercise can improve your performance in hot conditions , according to a new review in the British Journal of Sports Medicine.

Previous research has shown that when your body temperature reaches 104 degrees Fahrenheit, your athletic performance takes a hit . Thus, the researchers analyzed 28 studies and found that the ability of athletes to exercise , including endurance running and cycling - improvement when they were exposed to cold temperatures before working in the heat.

Why it works : In some cases , the core body temperature was actually sitting on the cooling method ( either before or during the year) , so it took more time for athletes to reach the temperature of the tap on 104 degrees . However, even if the core temperature of the athletes body is reduced , they felt even better because they perceived less pressure on their workouts .

So how do you relax before a hot workout? If you really want to reduce your body temperature heart , research suggests that you have to spend 30 to 60 minutes in a bath - that ice can be dangerous and uncomfortable . If you just want to relax , keep an ice pack on his neck - your area is more sensitive to temperature differences imposed by feel less heat and better performance.

Fitness

What You Can Learn from Cyclists

Your bike can be vetëmshatërvan youth. Professional cyclists who ran the Tour de France live 6.3 years longer than the average guy , according to a new French study.

Cyclists who took part in the Tour had a chance to 44 percent of the lower die of cancer and risk of 33 percent of the lower die of cardiovascular disease than men who did not run professionally French .

Why ? Even after his retirement , some smoked runners and exercise continuous riding or participating in another sport, the researchers reported .

Certainly, they were super-fit cyclists , professional athletes . But even if you can not for the life of your bike , you can still learn a few things from the pros :

plan ahead

You will not be the curves of the ramp in the office , but a good cyclist riding course imagine , think how difficult it would still pass the road, said Chris Mayhew, a JBV Coaching coach who has worked with several the best cyclo-cross racers U.S. . Set goals for your work projects and imagine you finish tap into another level of motivation.

Recovery Comes First

When you spend five hours a day race as pro cyclist , you should take the time to take care of you. One hour of yoga in the morning, a few minutes with a foam roller or using a tennis ball to work on tight spots before tëfillon real work can make the difference between feeling and could energizednesërmen , Mayhew said.

Focus on success without damage

To avoid a bicycle accident , you see where you want to go - not kurreziku is . And it is the same for your mind, Mayhew said. Cyclists who are not successful often block in what could go wrong or what it would feel like failure instead of zeroing in on success.

Fitness

The Easy Fix for a Faster Marathon

Some judgments Gatorade will not save you from hitting the wall of your next marathon . But eating the right amount of carbohydrates during the race can shave 5 percent of your time of arrival , a new Danish study says.

In the study, researchers had average or even the Copenhagen marathon pace during the race or to follow a specific nutritional strategies. The group followed the plan which consisted of two 20 grams carbohydrate eating energy gels before the race, a gel in 40 minutes and every 20 minutes after drinking the water and finished about 11 minutes faster than her arms runners itself .

When they zapped to replenish carbohydrate , riders who draw their fuel consumed less than 90 grams ( g ) of carbohydrates than those on strict diet during the race. This is a perception problem where riders get much less carbohydrates than they need , while running long distances , said author of the study Ernst Albin Hansen , Ph.D.

Do not think about eating on the go slow you down : Running hard for 60-75 minutes causes glycogen to provide energy for your body to burn, leaving you tired . Once your body begins to rely on fuel before you fat , it is difficult to recover. Hansen said runners need about 60 grams of carbohydrate per hour during a marathon charging what they are burned (although it may vary depending on fitness level ) .

You want to make sure your gas tank is not going very dry - in 15 miles ? Follow these tips from Brian , Ph.D., a certified running coach in Boulder , Colorado.

Gut Check

Practice with energy gels or chews (like Clif Shot BLOKS ) during your long training before the marathon if your gut tells how to deal with fuel runs. "There are so many options for what to take , try them in advance will help you see what works best ," says Hand.

Your fuel tank

About 2 to 4 hours before your race , your actions on carbohydrate with a breakfast you can easily digest. Think of staple foods such as oatmeal with sliced ​​banana , yogurt, a bagel with almond butter or orange juice.

plan ahead

"It is often easier for people to forget to push if they do not have a plan," said labor , so be prepared to nibble certain distance or time intervals . ( Ask your watch or phone beep to remind you ) . Start adding carbs in your system before you plant it takes time to absorb into your fuel system.

Prep Your support team

" They have friends or family in the strategic framework so that you do not have to carry any food or drink ," advises hand. If you are short solo or your kin lost in the crowd , know the advance where the aid stations on the course appear and what brand of gel Chew energy or they will , so you can try before time .

Fitness

Are You Landing All Wrong?

When you jump, you focus on the height you off the ground. But what about the way you get? Stiffness landing may increase the risk of ACL injuries, according to a recent study at Oregon State University.

The researchers found that the landing without bending your knees to absorb the shock can cause serious damage from tendonitis with a torn ACL, and even hip and back pain.

"A good landing should be smooth and controlled," said lead researcher Mark Norcross, Ph.D. "strong Landing is a telltale sign your form is broken."

If you're doing box jumps in the gym or play basketball up, Norcross recommends evaluating your form in front of a mirror before, ensuring that when you land, your knees stay directly on your toes.

Fitness

Another Advantage to Being a Runner

One more reason for pounding the pavement: Running a few times a week can reduce the risk of dying from pneumonia and other respiratory diseases, according to a new study in Medicine and Science in Sports and Exercise.

The researchers followed 150 000 runners and walkers over 11 years and compared their stated connected miles per week with current recommendations for physical activity number. Results: People risk of respiratory deaths dropped by 34 percent, while they exceeded guidelines (150 minutes per week of moderate physical activity and 75 minutes per week of vigorous exercise), one to two parts.

So how exactly can you take your chances? According to the formula of researchers, "you need to run about 15 miles per week at a pace of 10 minutes per mile, to reduce the risk by 45 percent.

Do not worry if you're not a runner. Walking showed the same benefit, says lead researcher Paul Williams, Ph.D.Caveat: You have to walk about 50 percent or walk twice more time to spend the same energy as running, he said.

Fitness

The New Runner’s High

Your land can tag along the gym: Exercise can cause pot smokers supplementary catch, according to a recent Australian study.

The researchers asked smokers who light up at least once a day to refrain from weeds for 24 hours and then tested the blood levels of participants before and after they played 35 minutes of cardio. Results: The levels of THC (the psychoactive component of marijuana) were 15 percent higher in the analysis of post-exercise blood, and even in people whose BMI is above average.

What gives? "Exercise stimulates fat metabolism, and we believe that this process provides THC fat cells and blood," said one of the authors of the study, Jonathon Arnold, Ph.D.

Although researchers do not know if the tips will actually make you feel a large study did not measure the perceived drunkenness and THC affects everyone differently levels were sufficient to fail a drug test. (Although the legal blood levels of THC are currently a subject of debate in states like Colorado and Washington).

You probably do not face drug testing more often. But this study is just another example of how what you put in your body affects you, even long after you do. THC can remain stored in fat cells for weeks, the researchers say. Why pot is generally considered a relatively safe substance