KMac Fitness

A Single Workout Can Have Immediate Impact On Your Heart.
Recent research (on mice and rabbits) has shown that a single workout session (moderate to high intensity) can have a positive impact on protecting your heart and reducing the effects of a heart attack immediately post workout.

A single workout could save your life One bout of exercise protects your heart immediately, and the effect lasts for several days.

Make exercising a social event!

Research in the field of social psychology consistently demonstrated that people are motivated to seek social connections. So it is important people have positive social exercise experiences which enrich their quality of life and in doing so make the pursuit of exercise a more satisfying and worthwhile activity.
With the winter months just around the corner, when motivation for exercising typically declines, exercising with a partner or in a group can make it easier, more enjoyable and feel connected to others.

Exercise can be punishing – but here's how to stop thinking of it as a punishment Try thinking of exercise as fun and something to enjoy with friends.

Think happy thoughts. Research has shown that positive thoughts and feedback while exercising can boost oxygen intake efficiency and decrease feelings of fatigue. If exercising by yourself, focus on what you are doing well and if you are with other people, provide positive encouragement and feedback.

How to improve your form by changing your focus Think—or don't think—your way to better workout results.

Exercising is not only good for the body, but also good for the brain! Research is showing that different types of exercise can improve brain function in many ways.
Weight lifting - improves complex thinking, reasoning and multitasking.
Yoga - improves thought integration and emotions and reduces fear and anxiety.
High-intensity interval training - regulates appetite, cravings and addiction.
Sports drills - enhances focus, ability of switching tasks and visual-spacial processing.
Aerobic exercise - improves memory.

https://consciouslifenews.com/new-finding-different-types-exercise-affect-different-parts-brain/11121031/ #

New Finding: Different Types of Exercise Affect Different Parts of Your Brain We’ve known that exercise stimulates the brain, but now we are discovering which parts of the brain are stimulated by different forms of exercise.

Sitting is the new smoking ... Recent study study showed that sitting for as little as 10 minutes at a time can increase the risk of death and 1 in every 12 deaths can be prevented if we sit less and exercise at least 30 minutes a day. However, exercising for 30 minutes a day does not mean you can sit for a long as you want. Prolonged sedentary behaviours trumps the benefits of exercise - continual physical activity is the key!

How to stop sitting yourself to death If you sit all day at work, then cancer, diabetes, heart disease and death are the likely outcomes. A cardiologist explains how the simple act of counting can reverse this evolutionary trend.

The Dynamic Dozen...
Performing a dynamic warm-up is essential for preparing the body for exercise - it increases signals from the brain to the muscles and more blood is pumped to the working area resulting in increased performance and reduced injury rate. Several studies have shown that participants who perform dynamic warm-ups, compared to static stretching or no warm-up, have significant improvements in strength, endurance and overall performance.
The link below has a list of 12 effective dynamic warm-up exercises.

Dynamic Warmups Make You Stronger, Faster | Page 4 of 4 | Competitor.com Five minutes of this before one run can make a world of difference.

Approximately 80% of the population with experience severe back pain at some point in their life. An anterior pelvic tilt is one common cause for non-traumatic back pain. Improving pelvic alignment is not only important to reducing chances of developing back, but is also essential for optimal movement.

5 Exercises for Anterior Pelvic Tilt If you have an anterior pelvic tilt you will notice that the muscles in the front of your thighs are tight and the ones in the back are weak.

Despite the belief that physical performance can only decrease with age, what actually declines isn’t our performance, it’s our POTENTIAL performance. This means that at any given time, at any age, if you train hard, and with purpose, you would very likely see performance improvements as you age.

https://www.summitenduranceacademy.com/2017/08/29/1278/

Aging and Performance A couple weeks ago, I attended the 2017 Training Peaks Endurance Coaching Summit. Through two and a half days of networking, keynote presentations and breakout sessions, I left with a lot of notes.…

There is enough scientific evidence indicating that regular, moderate physical activity during pregnancy in healthy pregnant women with normal pregnancy has no risk to the health of the mother or the fetus. The benefits are not only during pregnancy but also during childbirth and postpartum.

Author(s) : Miranda, M. D.; Navío, C.
Author Affiliation : Complejo Hospitalario de Jaén, Madrid, Spain.
Author Email : [email protected]
Journal article : Journal of Sport and Health Research 2013 Vol.5 No.2 pp.229-232 ref.4

https://www.cabdirect.org/cabdirect/abstract/20143022712

CAB Direct CAB Direct platform is the most thorough and extensive source of reference in the applied life sciences, incorporating the leading bibliographic databases CAB Abstracts and Global Health

http://www.triathlete.com/2015/01/training/everything-know-ice-baths-wrong_111730

Are Ice Baths A Waste Of Time? | Triathlete.com New research shows ice baths aren’t all they’re made out to be.