Exercise Daily

Exercise Daily features breaking news about the latest discoveries in Exercise, Health, Fitness, Nutrition, Science and Sports and more — from leading universities, scientific journals, and research organizations.

Mission: provide free access and links to the latest discoveries on total wellness

Carbs are not the enemy: Your ultimate guide to leveraging carbohydrates.

Exercise Daily – It seems like everywhere you turn your head, everyone is talking smack about carbohydrates. The macronutrient has been vilified, blamed, and terrifyingly excluded from lots of trending diets and people on a weight loss journey.

The keto diets and the low-carb-high-protein diets are among the top weight loss go-to. The research backing them up says keeping a carbohydrate intake of fewer than 50 grams per day deprives the body of its first source of fuel. As a result, insulin sensitivity is increased and the body turns to alternative sources to feed off, namely ketone bodies.

Ketones are produced during fasting and carb-deprivation periods. They’re made of fatty acids existent in the body, in the liver area; hence the fat loss ability.

What tends to be overlooked and forgotten is that fat loss is achieved by maintaining a caloric deficit throughout the dieting period.

Regardless of what you eat, if your daily intake is 500 Kcal less than your recommended daily intake, you should lose about a pound a week. Which brings me to my point: high-carb diets are as effective for weight loss as the aforementioned ones.

https://www.exercisedaily.org/carbs-are-not-the-enemy-your-ultimate-guide-to-leveraging-carbohydrates/

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Circuit strength training & ball games boost bone health in children

IMAGE: EIGHT TO TEN-YEAR-OLD SCHOOLCHILDREN DEVELOP STRONGER BONES, INCREASED MUSCULAR STRENGTH AND IMPROVED BALANCE WHEN BALL GAMES OR CIRCUIT TRAINING ARE ON THE TIMETABLE. THIS IS SHOWN BY A MAJOR

Exercise Daily -Research shows that intense exercise at school has clear positive effects on bone density, muscular strength and balance in 8-10-year-old children,” says the project leader Peter Krustrup, Professor of Sport and Health Sciences at the University of Southern Denmark.

“In the children in third grade who played ball games three against three or participated in circuit training for 3 x 40 minutes a week, muscular strength increased by 10% and balance improved by 15%, while the children’s bone density increased by a whole 45% compared to the control group. These types of sports are great ways for children to “put bone in the bank”.

Malte Nejst Larsen, Assistant Professor at the University of Southern Denmark, adds: “The study shows that bone density in the ball-game group rose by 7% in the legs and by 3% in the body as a whole, giving a real boost to bone health. Exercise in school for children aged 8-10 which improves bone density, muscular strength and balance is the first big step towards preventing osteoporosis later in life,” he says.

This programme was initiated at University of Copenhagen by researchers Professor Peter Krustrup and Assistant Professor Malte Nejst Larsen, now at the University of Southern Denmark, and run in collaboration between sports coaches and schoolteachers.

In the study, the researchers compared the effects on children who took the normal school PE classes with children who had intense exercise on the timetable for two hours a week in the form of ball games on small pitches or ‘circuit training’ consisting of gymnastic and strength exercises using their own body weight.

https://www.exercisedaily.org/circuit-strength-training-ball-games-boost-bone-health-in-children/

Exercise can reverse damage from heart aging

IMAGE: DR. LEVINE, SHOWN HERE IN FRONT OF HIS LABORATORY’S HYPER/HYPOBARIC ENVIRONMENTAL CHAMBER, WHICH IS USED TO SIMULATE HIGH ALTITUDE, DEEP DIVING, AND SPACE-LIKE CONDITIONS IN STUDIES OF HUMAN PERFORMANCE

Exercise Daily – Exercise can reverse damage to sedentary, aging hearts and help prevent risk of future heart failure – if it’s enough exercise, and if it’s begun in time, according to a new study by cardiologists at UT Southwestern and Texas Health Resources.

To reap the most benefit, the exercise regimen should begin by late middle age (before age 65), when the heart apparently retains some plasticity and ability to remodel itself, according to the findings by researchers at the Institute for Exercise and Environmental Medicine (IEEM), which is a collaboration between UT Southwestern Medical Center and Texas Health Presbyterian Hospital Dallas.

https://www.exercisedaily.org/exercise-can-reverse-damage-from-heart-aging/

11 practical Position Statement for resistance training improving physical functioning

Exercise Daily – The purpose of this Position Statement is to provide an overview of the current and relevant literature, evaluate exercise program variables, and provide evidence-based recommendations for resistance training for older adults. Current research has demonstrated that countering muscle disuse through resistance training is a powerful intervention to combat muscle strength loss, muscle mass loss (sarcopenia), physiological vulnerability (frailty), and their debilitating consequences on physical functioning, mobility, independence, chronic disease management, psychological well-being, and quality of life.

A list of 11 summary statements for effective resistance training in older adults is presented in 4 parts below. The goals of these recommendations are to (a) help foster a more unified and holistic approach to resistance training for older adults, (b) promote the health and functional benefits of resistance training for older adults, and (c) prevent or minimize fears and other barriers to implementation of resistance training programs for older adults.

https://www.exercisedaily.org/11-practical-position-statement-for-resistance-training-improving-physical-functioning/

Short bout of exercise enhances brain function

Exercise Daily – A study found that short-term bursts of exercise – the human equivalent of a weekly game of pickup basketball, or 4,000 steps – promoted an increase in synapses in the hippocampus and prime the brain for learning.

“Exercise is cheap, and you don’t necessarily need a fancy gym membership or have to run 10 miles a day,” said co-senior author Gary Westbrook, M.D., senior scientist at the OHSU Vollum Institute and Dixon Professor of Neurology in the OHSU School of Medicine.

Previous research in animals and in people shows that regular exercise promotes general brain health. However, it’s hard to untangle the overall benefits of exercise to the heart, liver and muscles from the specific effect on the brain. For example, a healthy heart oxygenates the whole body, including the brain.

“Previous studies of exercise almost all focus on sustained exercise,” Westbrook said. “As neuroscientists, it’s not that we don’t care about the benefits on the heart and muscles but we wanted to know the brain-specific benefit of exercise.”

So the scientists designed a study in mice that specifically measured the brain’s response to single bouts of exercise in otherwise sedentary mice that were placed for short periods on running wheels. The mice ran a few kilometers in two hours.

The study found that short-term bursts of exercise – the human equivalent of a weekly game of pickup basketball, or 4,000 steps – promoted an increase in synapses in the hippocampus. Scientists made the key discovery by analyzing genes that were increased in single neurons activated during exercise.

One particular gene stood out: Mtss1L. This gene had been largely ignored in prior studies in the brain.

“That was the most exciting thing,” said co-lead author Christina Chatzi, Ph.D.

https://www.exercisedaily.org/short-bout-of-exercise-enhances-brain-function/

A scientifically designed “concurrent training” program for your Leg Days

JCU’s Dr Kenji Doma led the review paper. He said his own work and those of other scientists had previously discovered that resistance training, such as weight lifting, may harm performance in endurance training, such as running, when the two are combined on the same or separate days.

The practice of combining the two is commonly referred to as ‘concurrent training’.

https://www.exercisedaily.org/a-scientifically-designed-concurrent-training-program-for-your-leg-days/

Getting fit is a state of mind: not just physical

Exercise Daily! - Differences in what motivates individuals and how they self-regulate behavior influence how they keep fit. New study associates personal characteristics with whether people are likely to prefer solo or group exercise activities, CrossFit® training, resistance training, or team sports, how frequently they work out, and if they are likely to stick to their routine.

https://www.exercisedaily.org/getting-fit-is-a-state-of-mind-not-just-physical/

Develop healthy placenta by exercise and fitness programs while pregnant

The placenta performs nutrient and oxygen exchanges between the mother and her fetuses, and placental function is impaired due to maternal obesity, which likely alters nutrient and oxygen delivery to the fetus. Exercise during pregnancy is known to be beneficial for both maternal health and fetal development. This study found that exercise both improved the function of the placenta, but also the metabolism of the mother. Importantly, they found that the babies were not born larger (which is frequently associated with obesity and metabolic diseases in later life) when the obese mothers exercised.

https://www.exercisedaily.org/develop-healthy-placenta-by-exercise-and-fitness-programs-while-pregnant/

Exercising 4 to 5 days a week will slow down your heart’s aging, Study shows

The optimal amount of exercise required to slow down ageing of the heart and blood vessels has long been a matter of vigorous debate. As people age, arteries – which transport blood in and out of the heart – are prone to stiffening, which increases the risk of heart disease. Whilst any form of exercise reduces the overall risk of death from heart problems, this new research shows different sizes of arteries are affected differently by varying amounts of exercise. 2-3 days a week of 30 minutes exercise may be sufficient to minimise stiffening of middle sized arteries, while exercising 4-5 days a week is required to keep the larger central arteries youthful.

https://www.exercisedaily.org/exercising-4-to-5-days-a-week-will-slow-down-your-hearts-aging-study-shows/

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Building muscle doesn’t require lifting heavy weights, study shows

Building muscle doesn't require lifting heavy weights, study shows

ExerciseDaily - Current gym dogma holds that to build muscle size you need to lift heavy weights.

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ExerciseDaily - Older people who help and support others live longer.

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Benefits to Taking a Walk After Dinner

ExerciseDaily - Making muscles burn more fat and less glucose can increase exercise endurance,

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Dr David Marchant from Edge Hill University, Lancashire, will be presenting his reasearch to the Cardiff event.

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“Some is good, more is better”: Regular exercise can cut your diabetes risk

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Want to optimize those 10,000 (or fewer) steps? Walk faster, sit less

Want to optimize those 10,000 (or fewer) steps? Walk faster, sit less

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Health Determined by Social Relationships at Work

Health Determined by Social Relationships at Work

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Exercise releases hormone that helps shed, prevent fat

Exercise releases hormone that helps shed, prevent fat

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Want a new body? Get a new ‘buddy’!

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INTERVAL EXERCISE TRAINING IMPROVES BLOOD VESSEL FUNCTION IN OLDER ADULTS

INTERVAL EXERCISE TRAINING IMPROVES BLOOD VESSEL FUNCTION IN OLDER ADULTS

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Lighter weights just as effective as heavier weights to gain muscle, build strength

exercisedaily.com Exercise Daily - New research from McMaster University is challenging traditional workout wisdom, suggesting that lifting lighter weights many times is as

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An hour of moderate exercise a day enough to counter health risks from prolonged sitting

exercisedaily.com Exercise Daily - The health risks associated with sitting for eight or more hours a day – whether at work, home or commuting – can be eliminated with an hour or

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Multifaceted genetic impact of training

exercisedaily.com Endurance training changes the activity of thousands of genes and give rise to a multitude of altered DNA-copies, RNA, researchers from Karolinska Institutet

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Click here to support Club ExerciseDaily Thrift Shop by Majid Amjadi

www.gofundme.com Club ExerciseDaily, a California-based nonprofit community organization, respectfully submits this request  to raise $50,000 to open up it's Sportting good, Fitness and Recreationsl Specifically Thrift Shop! The purpose of Club ExerciseDaily is to empower families in the local community to take...

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New guidance on preventing sudden cardiac death in athletes published

The Journal of the American College of Cardiology today published a consensus statement that establishes guidance for conducting pre-participation screenings of college athletes and encourages emergency action plans for quickly responding to sudden cardiac arrest. The statement was developed by a 29-person task force convened by the NCAA in September 2014. Task force members included multidisciplinary physician specialists and athletic trainers representing national sports and medical associations, including the American College of Cardiology. [ 677 more words. ]

http://www.exercisedaily.com/new-events/new-guidance-on-preventing-sudden-cardiac-death-in-athletes-published

www.exercisedaily.com The Journal of the American College of Cardiology today published a consensus statement that establishes guidance for conducting pre-participation screenings of college athletes and encourages emergency action plans for quickly responding to sudden cardiac arrest. The statement was developed by a 29…

www.exercisedaily.com

Running helps mice slow cancer growth

This visual abstract shows how Pedersen et al. link exercise, cancer, and immunity and reveal that exercise decreases tumor incidence and growth by over 60% across several mouse tumor models through a direct regulation of NK cell mobilization and trafficking in an epinephrine- and IL-6-dependent manner. Here's one more benefit of exercise: mice who spent their free time on a running wheel were better able to shrink tumors (a 50% reduction in tumor size) compared to their less active counterparts. [ 451 more words. ]

http://www.exercisedaily.com/new-events/1404

www.exercisedaily.com This visual abstract shows how Pedersen et al. link exercise, cancer, and immunity and reveal that exercise decreases tumor incidence and growth by over 60% across several mouse tumor models through a direct regulation of NK cell mobilization and trafficking in an epinephrine- and IL-6-dependent man…

www.exercisedaily.com

Stored fat fights against the body’s attempts to lose weight

The fatter we are, the more our body appears to produce a protein that inhibits our ability to burn fat, suggests new research published in the journal Nature Communications. The findings may have implications for the treatment of obesity and other metabolic diseases. Most of the fat cells in the body act to store excess energy and release it when needed but some types of fat cells, known as brown adipocytes, function primarily for a process known as thermogenesis, which generates heat to keep us warm. [ 663 more words. ]

http://www.exercisedaily.com/new-events/stored-fat-fights-against-the-bodys-attempts-to-lose-weight

www.exercisedaily.com The fatter we are, the more our body appears to produce a protein that inhibits our ability to burn fat, suggests new research published in the journal Nature Communications. The findings may have implications for the treatment of obesity and other metabolic diseases.

www.exercisedaily.com

Young men have lower aerobic fitness if their mothers smoked during pregnancy

Mothers who smoke are putting more than their own health at risk, suggests a study published today in BJOG. Young men whose mothers smoked during pregnancy had lower aerobic fitness compared to those whose mothers did not. For the first time, a small Finnish study has examined the impact of maternal smoking on the long-term health of male offspring. Of the 508 young men (average age 19) included in the study 59 of their mothers smoked more than one cigarette a day throughout pregnancy. [ 399 more words. ]

http://www.exercisedaily.com/new-events/young-men-have-lower-aerobic-fitness-if-their-mothers-smoked-during-pregnancy

www.exercisedaily.com Mothers who smoke are putting more than their own health at risk, suggests a study published today in BJOG. Young men whose mothers smoked during pregnancy had lower aerobic fitness compared to those whose mothers did not. For the first time, a small Finnish study has examined the impact of maternal…

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