Strong Legs = Brain Health!

This one of the reasons we have leg week!  
Long legs could be easy on the eye, but how trim a woman’s legs are, in terms of power, could indicate how healthy her brain will be at old age says a study. (The picture above shows Svetlana Pankratova, Guiness World Records holder for the ‘World’s longest female legs’.)Guinness World Records Site

Puzzling as it may seem, fit legs, could mean a healthy brain for older women. According to a study, legs are better brain health indicators than the heart. The study adds to growing evidence that physical activity benefits both body and mind.

The research, spanning a decade, studied 300 twins to arrive at its initial conclusion. The link lay between the exercise a healthy mind gets, according to the King’s College London team. Leg power is an indicator of sufficient exercise that in turn releases brain boosting chemicals in the body of elders.

Leg power in the 150 pairs of twin sisters aged between 43 and 73 years, was measured across the period by both speed and power of leg extension. Brain power was tested by looking at memory and mental processing skills, reports the BBC.

The twin with more leg power at the start of the study showed better cognition and fewer brain changes associated with ageing after 10 years. This was so, even when other risk factors for dementia, were included.

Lead researcher Dr Claire Steves said: “When it came to cognitive ageing, leg strength was the strongest factor that had an impact in our study. Other factors such as heart health were also important, but the link with leg strength remained even after we accounted for these.”

The reason behind the body-brain physical activity is not well understood. It is also to be determined if memory improvements lead to reduced dementia risk. Every four seconds a new case of dementia is detected globally and by 2050 more than 115 million will suffer dementia.

The benefits of exercise to the brain could come from various factors like reduced insulin resistance and inflammation, and brain growth factor stimulation that release chemicals that keep brain cells healthy, help grow new blood vessels in the brain. A UCLA work in fact proved this link between exercise and growth factors enhancing new neuronal connections in the brain.

Meanwhile, a University of British Columbia study found that regular aerobic exercise like walking seems to boost the size of the hippocampus, the brain centre for memory and learning. Another Georgia University study claimed that 20 minutes of exercise improves brain information processing and memory. Researchers say an hour of walking twice a week is sufficient to keep the grey cells ticking away.

Eat Yourself Fitter!

How to Eat Yourself Fitter 
Okay, so today’s tip is all about protecting your immune system so you can perform at your best all year round. 
The key is, quite simply, what you eat… especially AFTER you’re been doing exercise. 
Truth is, you can follow all the fancy training programmes you want, but if you’re laid up with coughs and colds each winter, you’re never going to reap the rewards of all that hard work. 
So you need to ensure your body gets enough of those nutrients that support your immune system, including: 
• Vitamin A – well supplied in liver, eggs, all orange and red fruits and vegetables such as carrots, sweet potatoes, apricots. 
• Vitamin C – found in citrus fruits such as oranges and grapefruits, kiwis, all the berries, also well supplied in tomatoes and peppers. 
• Vitamin D – good sources include eggs, milk, butter, cod liver oil and some other fish oils. 
• Essential fatty acids (i.e. omega-3 and omega-6 oils) – good sources include all the fatty fish (trout, sardines, herrings, salmon, mackerel, pilchards, etc.) as well as unrefined whole grains and nuts and seeds, especially, hemp, flax, walnuts and pumpkin seeds. 
• Zinc – a vital immune nutrient; good sources are high quality, lean cuts of meat and fish and shellfish; also found in whole grains and some nuts and seeds, such as walnuts and pumpkin seeds. 
• Selenium – well supplied in unrefined whole grains (eg wholemeal bread), all seafood and some nuts and seeds, especially Brazil nuts. 
But as well as the above, you need to consider a post-exercise nutritional strategy. 
That info comes next! …..

Eat Well. Train Hard. Expect Results! 

Jax 

Beetroot Cherries & Caffeine

http://www.creators.com/Beetroot Juice May Be a Better Sports Drink

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This article continues from the TV program last Monday evening about Beetroot juice and the research done at Coventry university in the UK.
For an energy boost during and to reduce muscle soreness after hard exercise beetroot juice shots and maybe Cherry juice are the way to go.
There’s also an update on caffeine, however I prefer the non- stimulant route.
Go over and visit the site to read the article.

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Fancy a Yoga Challenge?

To keep you moving over the Christmas break…

A short video to give you an idea of what we get up to!
Don’t worry the class isn’t ALL moves like this. Lots of variations and simplifications are offered too!
As a non member you can attend for £2 a session ( when you buy a set of 5 for £10) you’ll also get 2 hours free parking in Beechwood Arcade.

Enjoy!
as my friend Yogameg would say
Stay Bendy!!
Jax

Strength Training or Cardio?

Let me ask you a question to prove my point…
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You’ve probably noticed that there are 2 types of people who exercise regularly:

PERSON #1 – Believes Strength Training Is The Key To Burning Fat, Building Lean Toned Muscle And Transforming Your Body.

AND

PERSON #2 – Believes That Cardio Is The Ultimate Key To Losing Fat, Building Lean Toned Muscle And Transforming Your Body.

Now… strength training is great and it’s definitely effective for building muscle. However, I’ve met a few strength athletes that can lift heavy weights, but can’t walk up a flight of stairs without losing their wind.

You don’t want that, do you?

NO! I didn’t think so If you’re anything like me or my clients, you want to develop a lean body that looks great and performs great!

On the other side, cardio is great for burning fat, if it’s done correctly. Which is why cardio is not the enemy and must be viewed as another piece of the body transformation puzzle

Eat Clean. Train Smart. Expect Results.

Jax

Exercise For Just 20 Seconds?

People keep asking me “Tabata What?”
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Practically every new exercise program these days is using some form of High Intensity Interval Training. The reason for this is because of a study you’ve probably heard of called the Tabata study.

This study showed that people who exercised for 4 minutes using 20 seconds of work followed by 10 seconds of rest were able to get better results then people who exercised for 60 minutes!
Sadly, most trainers get it WRONG!