F A S T – Learn the Signs of Stroke

Browsing Facebook j saw a post about the signs of stroke. And how we should pay attention to a ‘new’ sign – the tongue – in the info (below) from the NHS S for Speech will check the tongue AND remind you to ACT FAST!

PUBLISHED: 06:32, 29 October 2012

Thousands miss the early warning signs of stroke with two thirds not able to recognise the symptoms of a mini attack
Three in four people admit they would not go to hospital if they experienced symptoms such as facial weakness
Up to 10,000 cases of strokes could be avoided in the UK each year, say researcherS

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Thousands of Britons risk suffering a full-blown stroke because they fail to recognise the small, early warning of a ‘mini attack’.
Two thirds of people do not recognise the symptoms of a small stroke and three quarters would not go to the emergency room if they did experience them, a charity survey found.
One in ten people who suffer the symptoms of a transient ischemic attack (TIA) go on to have a stroke within a week if they remain untreated, the Stroke Association said.

Warning signs that apply to TIA and stroke
A TIA, is a sign that part of the brain isn’t getting enough blood. Each year more than 46,000 people have their first TIA.
Yet, of 2,000 people surveyed by ICM Research, 66 per cent had never heard of the condition motivating the charity to raise awareness of the symptoms to look out for.

They include pins and needles down one side, facial weakness, speech problems that often last only a short time.

Lead researcher of the project, Peter Rothwell, the professor of clinical neurology at Oxford said: ‘A TIA is an emergency and a significant proportion of people will go on to have a major stroke if they don’t seek urgent medical attention.

Two thirds of people miss the signs of a mini stroke which can lead to a full-blown stroke unless treated. Symptoms include facial weakness
‘However, this poll suggests that the signs of a TIA are still being ignored.
‘This needs to change.’
Chief executive of the Stroke Association, John Barrick said: ‘Over 150,000 people have a stroke every year in the UK but up to 10,000 of these could be prevented if more people were aware of the symptoms of TIA and sought out emergency treatment.
‘Not only would this save thousands from a lifetime of disability, it would also save the health service a considerable sum.
‘Anyone who experiences the symptoms, regardless of whether they disappear within a matter of minutes, should go to hospital immediately. Assume it’s a stroke until it’s proven not to be by a medical professional.’
The Stroke Association advises people to use ‘Fast’ to look out for key signs of a TIA or stroke. They are: Facial weakness, arm weakness, speech problems. They advise calling 999 if they spot a single one of these symptoms.
Most people affected by stroke are over 65, but they can happen to anyone, including children and even babies.
Treatments for TIA include lifestyle changes, along with blood thinning drugs and high cholesterol medication.
For more information about stroke and support for sufferers, call the Stroke Association helpline on 0303 3033 100

If you ever suspect a stroke, angina or Heart Attack – call 999 don’t wait, or think about it- call the Paramedics. They would rather come and not have to do anything than come too late.

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Thanks. Jax x

Hormones and Fat Loss

Female hormone changes: age, lifestyle, and the environment

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Women are often duped into believing the low calorie diet and aerobic exercise myth. This approach to weight loss rarely works and often creates damage to their body as a consequence. As a woman ages, as a consequence of stress, or because of environmental estrogen mimicking compounds several things begin to occur. The ovaries decrease their production of estrogen and progesterone. This exacerbates estrogen and progesterone balance, further pushing the body more towards estrogen dominance.

There are also many estrogen mimickers in our food and environment. At the same time, fat cells continue to produce estrogen through an enzyme called aromatase present in fat cells. This also leads the estrogen/progesterone balance to shift more towards estrogen. At the same time slimming and muscle building hormones, like human growth hormone (HGH) and DHEA, decline. Together this creates the perfect storm for female related fat gain and most of it occurs in the mid-section.

DHEA, HGH and progesterone are all hormones that act to keep a woman lean and block the storage of fat in the middle of her body. The tricky part is that a low calorie diet and a focus on aerobic exercise makes this worse because they do nothing to restore these powerful hormones and may actually worsen the estrogen progesterone imbalance in the long run.

So, don’t starve yourself and definitely don’t waste hours and hours on treadmills and ellipticals. You need a 2 or 3 prong approach – my Smart Training system is flexible, includes nutrition coaching and lifestyle advice too! When you start to attack your fat stores you need the right food and the right kind of exercise – the more clients I work with the more proof I have that there is NO such thing as a ONE SIZE FITS ALL program!

If you have stubborn areas of fat I CAN help you get rid of them!

Have a fabulous day

Jax

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10/10 Top Reasons to Drop Cardio for HIIT

10/10. The X Factors

The Xtra Factors that make the difference between a good session and a GREAT session, tough training and Smart training….

If you’ve followed this series of posts you’ll understand there’s a lot more to Metabolic HIIT training than just the science.

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The benefits of High-intensity interval training also:

Add variety – there is no end to the combination of fitness activities that I build into my Smart HIIT workouts.

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Save precious Time – you no longer have to slave away on the treadmill for an hour or more. The same benefits and so much more can be accomplished in under 20 minutes. That leaves me time to work on your movement quality and posture. Personalised pre-hab and re-hab routines top and tail each workout and you’ll still be done in under 45 minutes.

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No equipment necessary – you need is your body to get a great workout. Obviously I have lots a equipment in my studio to keep things challenging but you’ll be amazed what I can do with a chair, a mat and a good imagination!

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COMING SOON – do at home mini workouts that you can mix and match for your perfect session! Follow along videos that include Metabolic boosters, Pilates and Yoga – essential Preparation and Recovery sessions too….

No membership! No contract! No problem!

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Thanks. Jax.

9/10 – Top Reason to Drop Cardio for HIIT.

9/10. Build Muscle While Losing Fat

Many people think you can’t build muscle and burn fat at the same time. While it can be difficult to put on a large amount of muscle mass while in a calorie deficit, you can adjust your food choices to increase your body composition changes.

In fact, a 12 week HIIT program has been shown to increase lean body mass, while at the same time reducing total body fat, abdominal and trunk fat, and visceral fat [14].

The additional muscle will pay dividends by increasing your resting metabolic rate so that you’re burning extra calories at all times of the day and night.

Building muscle and losing fat, all while exercising for less time?

Seems too good to be true, but it is possible if you Train Smart and Eat Clean.

Like this post? Follow this blog and never miss another!

Thanks. Jax

Reference Study [14]
Journal of Obesity
Volume 2012 (2012), Article ID 480467, 8 pages
http://dx.doi.org/10.1155/2012/480467
Research Article
The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males
M. Heydari,1 J. Freund,2 and S. H. Boutcher1
1School of Medical Sciences, Faculty of Medicine, University of New South Wales, Sydney, NSW 2052, Australia
2St Vincent’s Hospital, Darlinghurst, NSW 2010, Sydney, Australia

Received 4 January 2012; Revised 9 March 2012; Accepted 6 April 2012

Academic Editor: Giorgios P. Nassis

Copyright © 2012 M. Heydari et al. This is an open access article distributed under the Creative Commons Attribution License, which permits unrestricted use, distribution, and reproduction in any medium, provided the original work is properly cited.

Abstract
To determine the effect of a 12-week high intensity intermittent exercise (HIIE) intervention on total body, abdominal, trunk, visceral fat mass, and fat free mass of young overweight males. Participants were randomly assigned to either exercise or control group. The intervention group received HIIE three times per week, 20 min per session, for 12 weeks.

RESULTS
Aerobic power improved significantly (< 0 . 0 0 1) by 15% for the exercising group.
Exercisers compared to controls experienced significant weight loss of 1.5 kg (< 0 . 0 0 5) and a significant reduction in total fat mass of 2 kg (< 0 . 0 0 1).
Abdominal and trunk adiposity was also significantly reduced in the exercising group by 0.1 kg (< 0 . 0 5) and 1.5 kg (< 0 . 0 0 1).
Also the exercise group had a significant (< 0 . 0 1) 17% reduction in visceral fat after 12 weeks of HIIE, whereas waist circumference was significantly decreased by week six (< 0 . 0 0 1).
Fat free mass was significantly increased ( 0 . 0 5) occurred in levels of insulin, HOMA-IR, and blood lipids.
Twelve weeks of HIIE resulted in significant reductions in total, abdominal, trunk, and visceral fat and significant increases in fat free mass and aerobic power.

9/10 – Top Reason to Drop Cardio for HIIT.

9/10. Build Muscle While Losing Fat

Many people think you can’t build muscle and burn fat at the same time. While it can be difficult to put on a large amount of muscle mass while in a calorie deficit, you can adjust your food choices to increase your body composition changes.

In fact, a 12 week HIIT program has been shown to increase lean body mass, while at the same time reducing total body fat, abdominal and trunk fat, and visceral fat [14].

The additional muscle will pay dividends by increasing your resting metabolic rate so that you’re burning extra calories at all times of the day and night.

Building muscle and losing fat, all while exercising for less time?

Seems too good to be true, but it is possible if you Train Smart and Eat Clean.

Like this post? Follow this blog and never miss another!

Thanks. Jax

Reference Study [14]
Journal of Obesity
Volume 2012 (2012), Article ID 480467, 8 pages
http://dx.doi.org/10.1155/2012/480467
Research Article
The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males
M. Heydari,1 J. Freund,2 and S. H. Boutcher1
1School of Medical Sciences, Faculty of Medicine, University of New South Wales, Sydney, NSW 2052, Australia
2St Vincent’s Hospital, Darlinghurst, NSW 2010, Sydney, Australia

Received 4 January 2012; Revised 9 March 2012; Accepted 6 April 2012

Academic Editor: Giorgios P. Nassis

Copyright © 2012 M. Heydari et al. This is an open access article distributed under the Creative Commons Attribution License, which permits unrestricted use, distribution, and reproduction in any medium, provided the original work is properly cited.

Abstract
To determine the effect of a 12-week high intensity intermittent exercise (HIIE) intervention on total body, abdominal, trunk, visceral fat mass, and fat free mass of young overweight males. Participants were randomly assigned to either exercise or control group. The intervention group received HIIE three times per week, 20 min per session, for 12 weeks.

RESULTS
Aerobic power improved significantly (< 0 . 0 0 1) by 15% for the exercising group.
Exercisers compared to controls experienced significant weight loss of 1.5 kg (< 0 . 0 0 5) and a significant reduction in total fat mass of 2 kg (< 0 . 0 0 1).
Abdominal and trunk adiposity was also significantly reduced in the exercising group by 0.1 kg (< 0 . 0 5) and 1.5 kg (< 0 . 0 0 1).
Also the exercise group had a significant (< 0 . 0 1) 17% reduction in visceral fat after 12 weeks of HIIE, whereas waist circumference was significantly decreased by week six (< 0 . 0 0 1).
Fat free mass was significantly increased ( 0 . 0 5) occurred in levels of insulin, HOMA-IR, and blood lipids.
Twelve weeks of HIIE resulted in significant reductions in total, abdominal, trunk, and visceral fat and significant increases in fat free mass and aerobic power.

8/10 – Top Reasons to Drop Cardio for HIIT

8/10. Burns 9X More Total Fat Than Endurance Training

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Did you know you can burn more fat doing HIIT than your typical steady-state endurance training, even though burning a fraction of the calories?

It’s true. This is where the con of a ‘fat burning zones’ rises it’s ugly head! You see if we just counted used calories while exercising no- one would ever do weight or resistance training! The important thing to understand is that cardio calories are only burnt while you continue, your burn rate drops back to normal as soon as you step off your treadmill. However, if you spend time pushing yourself your burn rate will continue for hours and hours after your training ends.

A study comparing a 15 week HIIT program to a 20 week endurance-training (ET) program showed that despite its lower energy cost, the HIIT program induced a more pronounced reduction in body fat compared with the ET program.

When the scientists adjusted the numbers so the calorie burn was equal, the decrease in the sum of six skinfolds induced by the HIIT program was nine times greater than by the Endurance training program [13].

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Thanks Jax

Reference Study [13]

Impact of exercise intensity on body fatness and skeletal muscle metabolism
Angelo Tremblay, Jean-Aimé Simoneau, Claude Bouchard
Physical Activity Sciences Laboratory, Laval University, Ste-Foy, Québec, Canada.

Abstract
The impact of two different modes of training on body fatness and skeletal muscle metabolism was investigated in young adults who were subjected to either a 20-week endurance-training (ET) program (eight men and nine women) or a 15-week high-intensity intermittent-training (HIIT) program (five men and five women). The mean estimated total energy cost of the ET program was 120.4 MJ, whereas the corresponding value for the HIIT program was 57.9 MJ. Despite its lower energy cost, the HIIT program induced a more pronounced reduction in subcutaneous adiposity compared with the ET program. When corrected for the energy cost of training, the decrease in the sum of six subcutaneous skinfolds induced by the HIIT program was ninefold greater than by the ET program. Muscle biopsies obtained in the vastus lateralis before and after training showed that both training programs increased similarly the level of the citric acid cycle enzymatic marker. On the other hand, the activity of muscle glycolytic enzymes was increased by the HIIT program, whereas a decrease was observed following the ET program. The enhancing effect of training on muscle 3-hydroxyacyl coenzyme A dehydrogenase (HADH) enzyme activity, a marker of the activity of β-oxidation, was significantly greater after the HIIT program.
In conclusion, these results reinforce the notion that for a given level of energy expenditure, vigorous exercise favours negative energy and lipid balance to a greater extent than exercise of low to moderate intensity. Moreover, the metabolic adaptations taking place in the skeletal muscle in response to the HIIT program appear to favour the process of lipid oxidation (fat usage).

7/10 – Top Reason to Drop Cardio for HIIT

7/10 Boosts Favorable Hormones

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High-intensity interval training does more than just burn calories.
It primes your body for fat loss by creating a favourable metabolic environment. Internally, your body undergoes many hormone changes in response to intense training.
Specifically, HIIT boosts growth hormone and testosterone levels after just 10 minutes, and the amount secreted is correlated to your exercise intensity [10] [11] [12].

Growth hormone and testosterone are a potent combo for both fat loss and muscle growth.
Engaging in HIIT will provide you with this amazing benefit which appears to give magical results.

One of my clients, Sandra, was getting a little despondent when after 3 weeks of careful eating and metabolic training sessions at 6:30 am three times a week she hadn’t seen any change in her scale weight.
I’d seen a terrific increase in her fitness level and changes in her body shape, but she couldn’t see it.
I remember her glee when she told me that while walking along a corridor at work the weight of her radio almost pulled her trousers off!
She was ecstatic !! Her body had changed so much she could get her trousers off without undoing the button or zip. She had dropped pounds of fat and built pounds of muscle – so her weight hadn’t really changed but she has reduced 2 dress sizes in about 3 weeks.

Like this post? Follow this blog and never miss another.
Thanks Jax.

Reference Study [10]
Home |1992 Archive |July 1992 |Felsing et al. 75 (1): 157
Effect of low and high intensity exercise on circulating growth hormone in men.
N E Felsing, J A Brasel and D M Cooper
– Author Affiliations

Department of Pediatrics, Harbor-UCLA Medical Center, Torrance 90509.
Abstract

We hypothesized that circulating GH (growth hormone) would increase only if a threshold of work intensity [corresponding to the anaerobic or lactate threshold (LT)] was exceeded. Ten healthy male volunteers (18-35 yr) first performed ramp-type progressive cycle-ergometer exercise to determine the LT and the maximal oxygen uptake. On subsequent mornings after an overnight fast, each subject performed bouts of 1, 5, and 10 min constant work rate exercise of either high intensity (above LT) or low intensity (below LT). A 1-h interval separated exercise bouts. Gas exchange (breath-by-breath), GH, immunoreactive insulin, glucose, lactate, pyruvate, and epinephrine and norepinephrine were measured at regular intervals.
After the 10-min bouts of high compared with low intensity exercise, lactate was 7.2 +/- 3.7 mmol/L vs. 1.4 +/- 1.3, P less than 0.05; epinephrine was 1,113 +/- 519 pmol/L vs. 496 +/- 273, P less than 0.05; and norepinephrine was 7.89 +/- 3.45 nmole/L vs. 2.83 +/- 1.34, P less than 0.05.
GH did not increase significantly from preexercise baseline during low intensity exercise (e.g., GH after 10-min low intensity exercise changed from baseline values by 1.5 +/- 2.0 micrograms/L, NS).
Although lactate was elevated after 5-min of high intensity exercise, peak GH was significantly elevated (mean increase above baseline of 7.7 +/- 2.4 micrograms/L, P less than 0.05) only after 10 min of high intensity exercise (increases in 9 of 10 subjects).

The GH increase occurred despite simultaneous increases in both IRI and glucose.

A minimum duration of 10 min, high intensity exercise consistently increased circulating GH in adult males.