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16

Take a look at this article: The Athlete's Heart. Looking at your exercise regimen, I think you are more of an athlete than you realize. Just biking the 8 miles a day has you putting on at least 40 miles per week of aerobic exercise. The article states that with a heavy aerobic exercise regimen, the heart responds by lowering its heart rate, but ...


14

Yes. Obviously any environmental hazards like glass and debris could cause a problem but I'm assuming you are asking about the impact on your foot and leg and lack of cushioning. Many barefoot runners run on concrete and asphalt, including during road races. All of the benefits of barefoot running hold true on hard surfaces. This articles points out ...


10

This article has links to actual studies showing no significant benefit to doing cardio with hand or ankle weights: ...if you are walking at a 3.5 mph pace and burning 5 calories per minute--adding a hand or ankle weight may make it feel harder, but you aren't actually burning more calories. A 2002 study in the Journal of Sports Medicine and Physical ...


10

You're losing around 10 pounds or maybe a little more per month. I've heard lots of people talk about "too rapid" of weight loss, but the truth of it is that you can easily lose 2 or 3 pounds a week, and it's not too difficult to lose closer to 5 pounds a week if you're quite a bit overweight. With an incredibly rigorous diet and moderate exercise, it's ...


9

While on a heavy lifting program, those who are underweight and want to get bigger need to eat a large amount of food. One of the best ways to make sure that one gets enough calories each day is to drink a gallon of milk in addition to three large meals. To answer your questions individually: Is all that good for you? Milk is awesome for the body. From ...


9

Your body will make you stop long before you do serious permanent damage. As long as you're sure that your muscles are sufficiently warmed up before doing these hard sessions, you won't hurt yourself. To give you an idea, I do train with a heart-rate monitor. My resting rate is 45, I can sustain up to 178 for around an hour, and push to about 188 for a ...


9

I've been in the martial arts for 25+ years (Isshinryu Karate and Aikido) and can tell you first hand, that if you do the standard weight training (bench, squat, dead lift, etc.) and go for the full range of motion and stretch, you WILL NOT have any problems with Kung Fu. Sounds like your Kung Fu instructor is old school, where weight training was ...


7

Rapid weight loss itself isn't the problem. The problem is the method used to get that rapid weight loss. For example, if you starve yourself and work out like a mad man, not only will be quite lethargic, but you are going to put yourself in a state called ketonic acidosis where your body actually is burning muscles and organs rather than fat. That's the ...


7

I have run and bicycled at -30C on occasion, and more often in -10C to -20C. It is cold, but not an issue. A beard helps protect your face. Proper clothes for the rest. Sweat is very useful on your face as it freezes (my beard looks white from all the ice) as there is a high energy cost to get water to move from 0C to -4C, so the heat input from your ...


7

I highly recommend reading an account of someone who actually did the protocol for the good, bad, and the ugly. The article you cited really talked about the emotional side of things and didn't really go into any true negative side effects from a health perspective. The key components of GOMAD are: You are lifting weights to build strength. This helps ...


7

Whole body strength is helpful in martial arts; however, many people don't focus on whole body strength. They focus on what they like, as you can see by bird legged people with massive chests and arms. This is not balanced. The best way to build whole body strength is to focus on full range of motion compound lifts like squats, standing press, deadlifts, ...


6

Medical Checkup The best way to convince your health insurance provider that you are in great shape is to show them the results of your physical exam showing that you pass with flying colors. Your medical doctor would be the one to determine whether or not you are healthy. BMI is a screening tool - NOT a diagnostic tool. As stated by the CDC: ...


6

The loss of height from compressed discs is most likely negligible even over the long term. Over the course of a normal day spinal discs will compress, but spring back during normal sleep. Even under high loads, the spinal discs will spring back relatively quickly - this being part of their primary function. Regarding weight loss and height loss, I've never ...


6

You've had a physical, gotten the green light and made the determination to get healthier. The next thing to do is just..well, get out there and start doing it. This doesn't mean that you have to go out tomorrow and jog 4 miles. Start small and work your way up. Tonight, go for a 1/2 mile walk. Do it again tomorrow. And again the next day. Keep going, ...


6

For the most part, the science is still unclear on the long term effects of things like long distance running on the body. Some studies have suggested that it can be bad for knee cartilage (in beginners), but goes on to say that their findings were likely not clinically relevant due to experimental error (http://www.ncbi.nlm.nih.gov/pubmed/24045919). Other ...


5

First, congratulations on your transformation. No matter how it is done, it is always an accomplishment. First, the obvious things you did right: Got rid of sugary drinks Added exercise Used the momentum of one good change begetting another (cleaning the flat, etc.). I don't have enough information to determine if the food was right, so instead I'll ...


5

I teach juggling for fitness and always cringe when people ask about juggling with weighted balls. Yikes! Juggling is a cardio and endurance activity, just like walking or running, and medical experts recommend against using ankle or wrist weights for those activities. It places unnecessary stress on the joints. Juggling with weighted balls would be like ...


5

This comes with the standard warning - I am not a doctor, nor do I play one on TV... If you're simply changing portion sizes without changing the proportions of fat:carbs:protein in your diet then you could have less easily available energy which could cause some fatigue. It's not just a matter of how many calories you're getting, it also matter what form ...


5

My advice is that controlling one's diet trumps any level of physical exercise you can do, unless you are already physically fit. That is to say, for inactive to moderately active individuals, one's diet has much more influence on health than how much one exercises. Of course, this is not a rationale to avoid exercise. Quite the contrary: it is essential ...


4

Too much protein is excreted so there are no health risks in that respect. You will also avoid muscle wasting with a high protein diet, however you're likely to have low energy levels from the lack of carbs so maintaining protein-only for more than one day isn't a good idea. The tryptophan found in protein also needs carbohydrates to be transported, which ...


4

Short answer: you should not be too worried about the sun in the later afternoon. Long answer: there are several risk factors to consider when running in the heat, and if you properly stick to them you will remain healthy and minimize the potential health risks of sun exposure. Carcinogenic exposure Scientifically speaking there is no consensus regarding ...


4

You are right, the reaction to this book from the scientific community has been a complete silence. I would not call it pseudoscience though; there were scientific studies showing negative effects of high fiber diets for people with pancreatic insufficiency and certain metabolism deficiencies. Too much fiber could increase malabsorption, impair the ...


4

A lot of people don't realize that you can exercise just fine through a lot of minor illnesses. However, given that you had severe flu, you body is probably in worse condition than it was the day before you got sick. The actual physical causes could be not only recovery issues from the flu -- such as dehydration -- but also loss of muscle capacity from five ...


4

To lose fat, you need to burn more calories than you consume. You can do this through eating fewer calories, burning more calories (i.e. more exercise), or some combination of the two. A combination of eating fewer calories and exercising more is what I (and probably most people in the health and fitness world) would recommend. Your friend needs to address ...


3

Fiber is, by definition, indigestible carbohydrate. It either gets processed by the bacteria in your colon or it goes on to the exit. If your gut flora uses it, the "good" bacteria will produce some vitamins and short-chain fatty acids from it (which you metabolize and are good for you) plus some toxins, and the "bad" bacteria will just create toxins. ...


3

If the only way you can eat calories at a surplus is by drinking a gallon of milk a day then you should contemplate getting a g-tube. GOMAD is a bad idea. Milk is extremely insulinogenic not to mention our bodies have limited ability to break down lactose. Not to mention 1 gallon of milk has 208g of sugar which is 832 calories. Spare yourself the ...


3

Given that you're not training to become a professional juggler, I would advise against juggling the balls. Your training your muscles for a very specific motor-task, which is most likely less effective than a regular workout. If the balls fall down with a significant speed, the strain on the tendons around your elbows could be quite high. Given that your ...


3

This was a report by a consumer watchdog organization. The industry asked for and got an independent review by NSF/ANSI, which basically a third party non governmental testing group. It passed their testings. The consumer group also reported that there were varying levels in samples, and not all samples produced the same results. That being said, I would ...


3

Classic studies usually link air pollution with lung conditions. I find this recent study extremely interesting though: Researchers from Vrije Universiteit Brussel in Belgium split a group of 24 runners into two groups: those from urban areas and those from rural areas. During a 12-week period, the two groups were asked to run three days a ...


3

Let me suggest you these articles for a start: G Lippi, GC Guidi, N Maffulli. Air pollution and sports performance in Beijing. "There is little doubt that the presence of several air pollutants might be detrimental to athletic performance due to the marked increase (up to 20-fold) in ventilatory rate and concomitant nasal and oral breathing. Moreover, ...



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