Fitness n Motion Weblog

Coaching is a workout for the brain � behavioural change starts in the mind

Wed, 25 Nov 2009 17:13:39 +1100

The fitness industry has tended to focus mainly on the effects of exercise on the body�s physical capacity for movement and ability to burn fat and build muscle. The emphasis has been placed on prescribing the right type of exercise to achieve the desired goals of the client (or what they believe those goals should be).

Exciting current research is showing that this aerobic exercise can do much more than give us a better functioning cardiovascular system and good muscle tone; it can actually improve our brain power. How does it do this? Put simply, exercise causes the release of neurochemicals and growth factors that lead to neurogenesis and angiogenesis (production of new neurons and increased blood flow to the brain). The mental benefits are now being recognised for people of all ages. At one end of the scale, for children and their learning environments and performance, and at the other end, for people wishing to avoid memory loss and gain better cognitive functioning as they age.

In the world of coaching, we understand that the exercise habit (and other health-related lifestyle changes) cannot be created without consideration of what goes on in our heads � behaviour change starts in the mind. But now research is revealing another interesting fact. Not only can coaching help us create new habits and behaviours that will benefit our physical health, but it will also improve our mental health. Research comparing the effects of antidepressants and Cognitive Behavioural Therapy (CBT) (used frequently by coaches) has shown that whereas the medication will work on the limbic system (emotional connection, arousal and rewards), CBT will work on both the limbic and the �CEO� region of the brain. The left pre-frontal cortex is involved when we take part in planning, goal-setting, self-awareness, insight, and decision-making. These are all elements of a wellness coaching model. When we engage in this kind of mental activity, even though our aim is to promote physical health, we are actually training our brains to think in new ways.

To overcome depression we need to create new brain pathways and connections, which is why CBT is regularly prescribed as an alternative or an adjunct to anti-depressants. When coaching is used to help a person create new behavioural patterns, they not only benefit physically, but mentally as well. Coaching can then be classified as a workout for the brain and if the coach is helping the client with their exercise routine, they will benefit in both ways. What does this mean to people working in our industry? In a nutshell, if we ignore our clients� ways of thinking and focus only on what they are doing we are missing out on the possibility of helping them mentally as well as physically. The future of our industry will lie in this direction.

Fiona Cosgrove
Fiona has worked in the fitness industry for over 20 years as a lecturer, trainer, corporate presenter and club owner. She is the managing director of Wellness Coaching Australia, a business that provides coaching services to the corporate world and that runs coach training programs within the fitness industry.

Exercise should be prescribed for rheumatoid arthritis

Wed, 25 Nov 2009 09:00:00 +1100

A recent Cochrane Systematic Review has concluded that exercise programs designed to improve strength and stamina are safe and effective treatments for rheumatoid arthritis (RA).

Researchers found moderate benefits associated with this type of treatment after reviewing dynamic exercise program trials in RA patients.

Lead researcher Emalie Hurkmans of the Leiden University Medical Centre in Leiden, Netherlands, said, �Based on the evidence in this study, we would recommend aerobic capacity training combined with muscle strength training as routine practice for RA patients. But we need more research to establish the recommended length and type of exercise programs, whether patients need to be supervised and if these programs are cost effective�.

RA causes chronic pain and inflammation of the joints and affects up to 1 per cent of the Westernised world�s population. In absence of any known cure for the disease, dynamic exercise programs are often recommended to complement drug therapy in a bid to improve physical function.

Data was combined from eight trials involving a total of 575 patients. The results reaffirm the findings of the original study; that dynamic exercise programs are safe and have positive effects on aerobic capacity and muscle strength in RA patients, and when performed long term also have a positive effect on functional ability. The researchers did note, however, that the benefits were only seen immediately after the intervention. They also suggest water-based programs may help to improve functional ability of patients.

Noting the lack of data gathered in relation to length of exercise program needed to maintain the beneficial effects, Hurkmans said, �One important omission from this study is evidence for long term follow-up effects, so without further studies we can�t rule out that the obtained effects vanish if exercise programs are not continued over long periods. There are also other types of exercise that weren�t included in our review, such as flexibility and stability training, and it would be interesting to find out whether these also have positive effects�.

Source: Cochrane Database of Systematic Reviews

High impact boost for ageing bones

Tue, 24 Nov 2009 15:04:11 +1100

A recent US study has shown that high impact physical activity may help to strengthen bone density in older exercisers.

Data gathered from participants in the 2005 National Senior Games in Pittsburgh was analysed for the study. The male and female athletes were aged between 50 and 93, and 560 of them competed in high-impact sports including track and field, volleyball, basketball and triathlon.

Using ultrasound scans, the researchers from the University of Pittsburgh Medical Centre discovered that the bone mineral density of those who participated in high-impact sports was greater than in their low-impact participating colleagues.

Dr Vonda Wright, an assistant professor of orthopaedic surgery at the University of Pittsburgh Medical Centre said, �Our study represents the largest sample of bone mineral density data in mature athletes to date. My colleagues and I were surprised to see that active adult participation in the high-impact sports had such a positive influence on bone health, even in the oldest athletes�.

Wright said that although osteoarthritis and other age-related conditions could prevent older people from taking part in high-impact sports, the study findings suggested that high-impact sports may significantly contribute to healthy bone ageing.

�With a multi-part approach and the appropriate use of high-impact exercises, individuals may be able to make greater strides against bone loss than the current treatment strategies imply� she said.

Source: Sports Health: A Multidisciplinary Approach

Physical Activity In Adolescence Associated With Decreased Risk Of Brain Can cer In Adulthood

Thu, 15 Oct 2009 10:23:30 +1100

Physical Activity In Adolescence Associated With Decreased Risk Of Brain Cancer In Adulthood

ScienceDaily (2009-10-07) -- While little is known about the causes of glioma, researchers have found that this rare but often deadly form of brain cancer may be linked to early life physical activity and height. ... > read full article

Ride to Work Day

Wed, 7 Oct 2009 17:24:54 +1100

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Join the team for Ride to Work Day on Wednesday 14th October 2009, for more information on ride to work see: www.ridetowork.com.au
We will be leaving FnM CAR PARK AT 6.45 am to ride to the town square for 7 am.

Great Reason to Exercise

Mon, 28 Sep 2009 15:46:31 +1000

Middle-aged women who exercise turn back clock by 16 years Middle-aged women who exercise turn back clock by 16 years - Telegraph

Vitamins - common misconceptions - Better Health Channel.

Fri, 25 Sep 2009 09:19:16 +1000

Vitamins - common misconceptions - Better Health Channel.

Cereal and popcorn packed with antioxidants

Thu, 17 Sep 2009 09:00:00 +1000

A recent US study has highlighted the antioxidant benefits of breakfast cereals, popcorn and wholegrain snacks.

A team led by Joe Vinson, a professor of chemistry at the University of Scranton in Pennsylvania, tested more than 30 brands and types of breakfast cereals and found that the majority of wholegrain breakfast cereals and numerous other grain-based snacks contain notable levels of polyphenols � antioxidants believed to have considerable health benefits.

�Cereals have a plethora of [good things]. They all have polyphenols� said Vison; �Early researchers thought the fibre was the active ingredient for these benefits in whole grains � the reason why they may reduce the risk of cancer and coronary heart disease. But recently, polyphenols emerged as potentially more important. Breakfast cereals, pasta, crackers and salty snacks constitute over 66 percent of whole grain intake in the US diet�.

�We found that, in fact, whole-grain products have comparable antioxidants per gram to fruits and vegetables. This is the first study to examine total phenol antioxidants in breakfast cereals and snacks, whereas previous studies have measured free antioxidants in the products� he said.

Polyphenols have anti-inflammatory properties and are thought to reduce the risk of cardiovascular disease, cancer and other illnesses. Cereals containing wholegrain corn or oats contained the highest amount of polyphenols, approximately 0.2 per cent by weight per box. Wheat-based cereals came second with 0.07 per cent, and rice cereals finished up with 0.05 per cent.

Levels of polyphenols at breakfast time can also be increased by adding dried fruits or spices such as cinnamon to your cereal. Popcorn was also found to be high in the antioxidant, packing a powerful 2.6 per cent, and wholegrain crackers managed 0.45 per cent.

Vinson commented; �We always think of fruits and vegetables as the primary sources of polyphenols. But many people, especially students, don't eat enough of them. Here we have a product that is very familiar in the diet and that people like to eat. We can push kids to eat more whole grains�.

Nutritionist Eva To, a specialist in obesity and diabetes management, added a note of caution to the findings, saying, �Wholegrain cereal is a great replacement for high-fat breakfast food or as a replacement for no breakfast at all, since breakfast is the most important meal of the day. But moderation is the key. Many cereals contain ingredients that may not be very good for you, such as excessive sugar. Cereals are easy to binge on. It is very important to follow the serving size suggestions�.

Source: HealthDay News

Eat Small and Slow

Wed, 16 Sep 2009 10:32:01 +1000

Your mother was right - cutting your food into smaller pieces and eating slowly is better for your health! A recent study has shown that when presented with smaller sized portions of food, people ate less than when they were given larger sized pieces to eat. The researchers also found that eating fast meant people ate more.

If you�re interested in maintaining a healthy body weight, these simple strategies could make a significant difference to your efforts!

Importantly, eating slowly and cutting your food into small pieces could reduce your kilojoule intake over the day. In this study of healthy 18-30 year olds, those who ate slowly ate 288 kilojoules less than those who ate quickly, while those who ate smaller mouthfuls ate 184 kilojoules less than those who ate larger mouthfuls.

Take-home message: With busy lifestyles and a tendency to eat on the go, it is easy to forget to really stop, taste and savour your foods. Whether you are losing weight or maintaining a healthy weight, every kilojoule counts - so enjoying every mouthful may give you the edge you need for more successful weight control.

Source: American Journal of Clinical Nutrition, August 2009

Exercise protects against type 2 diabetes in all age groups

Wed, 16 Sep 2009 09:00:00 +1000

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An ongoing study in the US is looking at how exercise can help protect against diabetes by boosting the function of mitochondria, the energy centres of cells.

Dr Nicolas Musi, a diabetes specialist and associate professor in the School of Medicine at The University of Texas Health Science Center at San Antonio, is studying the effects of physical activity on the mitochondria. By converting different nutrients into energy, mitochondria are mini-powerhouses for energy production.

Musi said, �With age, there is a decline in the number and function of the mitochondria. We did an exercise intervention in older individuals and noticed that physical activity improves mitochondrial function substantially in people over 65�.

Explaining that it is never too late to reap the health benefits of exercise, Musi said, �While the benefits are related to the amount of exercise, in general, any amount of exercise is better than none. Even small amounts of exercise can confer benefits. However, it is important to design an exercise program that will not cause harm, particularly in older persons or those compromised by conditions such as heart disease. If an older person has not done regular exercise for several years, it is best to begin a new exercise program under the supervision of a physician or certified trainer�.

A contributing factor of type 2 diabetes is age-related decline in the number of mitochondria, but this can be reversed with exercise; �Older patients have a high incidence of diabetes and pre-diabetes, but respond very well to exercise. We are investigating how physical activity can prevent diabetes in people who have pre-diabetes� Musi said.

Although it is not known why exercise helps increase the fat and sugar-burning efficiency of muscles, it is hypothesised that physical activity may activate an enzyme called AMP kinase, which monitors energy levels, maintaining normal energy levels in cells.

Musi said, �Further study will help us understand how exercise works to improve our health. Also, by doing research in exercise, perhaps we can develop medications in the future that work like exercise. These could be used to help people who cannot exercise, and to maximize the benefits of exercise for those who can�.

Source: University of Texas Health Science