Matrix Rowing Machine – Review

by on March 15th, 2017

The Conclusion

The Matrix Rowing Machine performs at the highest level in the fitness equipment industry. Unlike the WaterRower and other machines that use water for resistance, this machine utilizes a brushed aluminum flywheel with 10 magnetic resistance settings. The resistance settings has a expansive range, from very easy to heavy resistance, to allow users to challenge themselves in different ways throughout their fitness journey.

The machine is very smooth and quiet, which is important for me as I will be using it within my home. The footprint is very small as you easily can tilt the machine up for movement and storage purposes.

The seat is a great size and is very comfortable, making users more likely to complete longer workouts. The handle is smooth and comfortable to grip. It’s very easy for me to get my feet in and secure in the claps. The only issue was removing my feet, at times the back heel cup would catch my shoe and get caught.

The console is intuitive and features different training programs to get the most out of your workout. It displays the basic aspects of your workout including time, distance, strokes per minute, heart rate, calories, and more. I was able to focus on my workout and see my progress at a glance.

I enjoy using this machine and would recommend it to anyone looking for a great rower that will stand the test of time, and continue to present a challenge with each workout!

Matrix Fitness Rowing Machine

Matrix Fitness Rowing Machine Rated & Reviewed

Precor S3.45 Strength System

by on August 24th, 2016

2016-2-8_1bgThe Precor S3.45 Strength System helps you improve your strength conditioning more efficiently. Biomechanically designed to support good form and a full range of motion, the S3.45 provides dual resistance – resistance when your arms move outward and when your arms move inward – providing faster results.

KEY FEATURES

  • Upper Body Stations: Multi-purpose pulling station, pressing station
  • Lower Body Stations: Leg Extension, Leg Press (optional)
  • Back and Core Stations: Preacher curl / Roman chair station for back and core exercises.
  • Accessories Included: Ergonomic lat bar, 18″” chromed straight bar with rotating handle, ankle strap, ab/tri strap, and detailed exercise charts.
  • Dimensions: 117″ w X 78″ d x 83″ h
  • Weight: 1951 lbs

RESIDENTIAL WARRANTY

  • Frame: Lifetime
  • Parts (mechanical & electronic) & Wear Items: 10 Years
  • Labor: 1 Year

Stand Up For Your Health, Wellness Topic of the Month September 2015

by on September 8th, 2015

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We all know that sitting is considered the new smoking. Continuous sitting both at work and at home can contribute to obesity and poor general health as well as a number of acquired diseases. This is why standing desks and treadmill desks have become popular. But is there any positive benefit of standing frequently throughout the day? Research has now begun to show that standing as compared to sitting can help reduce the negative effects of constant sitting. I have written previously on the topic of sitting too much (see “Don’t Just Sit There and Die” in the archive) but there is now a relatively robust data base for the contribution of standing for improved general health. Indeed, it is possible for most of us to stand at our desks throughout the day for either short or long(er) periods of time and, it seems, the longer we can do that-even in short “bouts” of standing-the better.

A new study completed at the University of Queensland in Brisbane, Australia and published in the “European Heart Journal” (July 2015) has shown some remarkable improvements in cardio metabolic health benefits when sitting is replaced by standing even for short periods of time. These cardiometabolic benefits include dietary lipid(fat) metabolism improvements and greater glucose (blood sugar) reduction and control.

The study (called the Australian Diabetes, Obesity and Lifestyle Study) involved over 700 individuals that wore “posture-based activity monitors” to measure their movement patterns throughout the day. Those participants that spent the most time sitting rather than standing or moving had a 3% higher body-mass index (BMI), a larger waist measurement , higher triglycerides (blood sugar) and a lower HDL-cholesterol (the “good cholesterol”) level. As one might expect, those individuals that stood for periods of time rather than sit throughout the day improved their blood glucose levels, had lower blood sugar levels and higher HDL-cholesterol counts. Indeed, each additional two hours of standing instead of sitting throughout the day produced a 20% reduction in triglyceride(fatty acid) levels in the blood as well  as reductions  in blood  glucose and HDL-cholesterol levels.

It should be noted that even people that are comparatively “active” outside of their work environment can also benefit from increase standing during the workday.

For example, if one stands for 10 minutes each hour of an eight hour day instead of sitting, the reductions in blood glucose and blood lipids (fat in the blood) can be significantly reduced over time. Combined with regularly scheduled activities outside of the workplace  such as walking, running  and other forms of physical  exercise, standing at work and/or throughout the day when possible can be an important and effective adjunct to any fitness and wellness program whatever your current level of fitness may be.

…So “Take A Stand !” and feel better over time.

It’s a good way to get started on a new fitness program or to add it to your current program of fitness and wellness. If you have been sedentary for an extended time period, see your doctor before beginning any fitness program .

I’m Dr. Paul Kennedy and that’s the “Be Fit, Stay Fit” Topic of the Month for September 2015.

Good luck with YOUR  program . I KNOW you can do it.

The Importance of Being Physically Active During Cancer Treatment

by on June 19th, 2015

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In the years past people who suffered from chronic illness like cancer were told by there physician to reduce their physical activity. In some cases reducing physical activity could be the right recommendation if they have limited mobility or excessive pain from their cancer treatments.

Physicians are now encouraging their cancer patients to be as physically active!

Too much rest can lead to loss of body functions and muscle weakness. The number one reason why people with chronic illness are not physically active is due to the over whelming amount of medicines/chemicals that are flowing throughout their bodies resulting in fatigue. But if you can manage and have the stamina to be physically active, studies have shown that your quality of life can improve. When most people hear the words exercise and physical activity they automatically assume lifting weights and that can be intimidating for some. But there are a variety of ways to increase your heart rate and work up a sweat through aerobic activities. Some activities include: taking the stairs instead of the elevator, walking to lunch, walking the dog and even mowing the lawn. Typically, the goal should be at least 30 minutes of aerobic exercise three days or more (but please meet with your physician before starting a training program).

The benefits one can achieve through being physically active during cancer treatment can tremendous. Through physical activity one can maintain or lose that undesired weight. Another commonly forgotten benefit of cardiovascular exercise is improving your balance and strengthening your bones. Getting outside and being active can be a relieve stress and boost self esteem. Through exercise you can lower blood pressure and lower the risk of heart disease. One of the biggest advantages of exercise during cancer treatment is the reduction in nausea. With a reduction of nausea your odds of being physically active will increase dramatically. This is a compiling effect. If you start working out it can reduce nausea and you will feel better thus wanting to be physically active.

A growing number of studies have looked at the impact of physical activity on cancer recurrence and long-term survival. Exercise has helped to improve cardiovascular fitness, muscle strength, body composition, fatigue, anxiety, depression, self-esteem, happiness, and several quality of life factors in cancer survivors. According to The American Cancer Society, “At least 20 studies of people with breast, colorectal, prostate and ovarian cancer have suggested that physically active cancer survivors have a lower risk of cancer recurrence and improved survival compared with those who are inactive”.
Before engaging in any physical activity one should consult their doctor and review their blood count. Medications from certain cancer treatments can affect your lungs and heart. Medications like bleomycin or doxorubicin can put you at risk for injury. One should take precautions before exercising, if you have low white blood cell count or take a medication that lessens your ability to fight infection then one should stay away from any public gyms. Do not exercise if the amount of minerals in your blood such as sodium and potassium are not at a safe level.

With the stigma of not being physically active during cancer treatment being debunked, one should consider the plethora of advantages you can achieve through being physically active during cancer treatment. Starting an exercise program can be a big task for an individual. Starting slow and building up your routine is essential. The key to introducing physical activity and exercise and begin your journey to become a more active and healthy person is to find activities you enjoy and look forward to so that you can improve your fitness and have fun!

By: Rich Schultz, Leisure Fitness Outreach Wellness Associate – Article written from my experiences

Reference:
Physical Activity and the Cancer Patient.

Topic of the Month August 2014: Exercise and Gene Expression

by on August 7th, 2014

Doctor Paul KennedyThis is not a science fiction article or wild speculation about the positive effects of exercise on “gene expression” in the human body. Many people blame their genetics concerning their weight and, more importantly, their ability to lose weight or become more fit. But an article published online in the February 22, 2014 journal “Circulation: Cardiovascular Genetics” discusses a direct link between regular exercise and positive metabolic changes at the molecular level. The study stands as another example of the fact that human beings are designed to move and exercise and, as a result, they can maintain and/or improve their cardiovascular health with respect to improvements in certain genetic markers. Although all of the participants lost weight as a result of the year-long study, weight loss was not the only focus in terms of dramatic changes at the molecular level.

All participants in the cardiovascular disease (CVD) prevention study had two or more risk factors for CVD. These factors included high blood pressure, high total cholesterol levels, diabetes or a family history of heart disease. The group was matched and compared to a control group of the same average age (60 yrs.). The experimental group was entered into a one year long lifestyle change program that included a very low fat vegetarian diet, 180 minutes of moderate exercise per week (about 30 minutes per day), a stress management protocol (counseling) and weekly group support sessions. The results were spectacular. Hypertension was reduced from 41% to 17%, obesity dropped from 60% to 37% and dyslipidemia (unhealthy levels of fat or cholesterol in the blood) fell from54% to 37%. There was also a 7% drop in blood pressure and a 38% improvement in fitness levels due, in large part, to the daily exercise program.

But here’s the real game changer, a genetic profile for each participant was taken at the beginning of the study and at the end of the study. After analyzing about 22,000 genes, 143 genes showed a significant change in the way they expressed themselves especially with respect to cardiovascular risk makers for the exercise group. Much of the “change” seemed to be involved in the body’s immune response as well as other known changes involving improved vascular flexibility which reduces blood pressure and inflammation. What this means is that the body can, over time, produce meaning sustainable changes to the cardiovascular system as a response to genetic changes. Indeed, the changes in genetic markers appeared to increase more rapidly from the third month to the twelfth month of the study. This indicates that exercise needs to be sustainable over a reasonable time frame in order to obtain optimal results and that time frame is a several months and not just a few days or weeks. This is also why exercise programs need to be established at reasonable and moderate levels at the start and gradually increase in intensity over time to a point that is sustainable and, therefore, more likely to produce regular adherence. The idea is to exercise the body—not torture it!

Ultimately, the study showed that the expression of genetic changes fostered by regular exercise and dietary common sense appear to work at the genetic level to prevent to heart and circulatory issues such as atherosclerosis (fat adhering to the lining of the arteries), medial arteriosclerosis (hardening of the major arteries), arteriolar sclerosis (hardening of the smaller, peripheral arteries), and endothelial responses necessary to improve or maintain arterial flexibility.

Therefore, the more we exercise and eat right, the greater are the chances that our bodies become “wired” to maintain and support a healthy heart and circulatory system. After all, to do so is in our genes!

I’m Dr. Paul Kennedy and that’s the “Be Fit, Stay Fit” Topic of the Week. Good luck with YOUR fitness and wellness program. I KNOW you can do it!

Topic of the Month April 2014 – How Much is Too Little?

by on April 10th, 2014

Topic of the Month - April 2014 - How Much is Too Little?

Dr. Paul Kennedy’s Topic of the Month for April 2014 is ‘How Much is Too Little?’ concerning the amount of vigorous exercise by obese individuals. Dr. Paul explains some shocking new data and explains his fears about the findings. Dr. Paul provides two quick ways you can help yourself stay healthy and avoid obesity.

Topic of the Month Article – How Much is Too Little!?

Afternoon Workout with Dr. Paul – Lunges

by on February 20th, 2014

AfternoonWorkout-Lunges

Dr. Paul explains how to properly perform a lunge. Lunges are a great exercise to do when you are starting to feel a little groggy or sleepy during your work day which typically happens after lunch or in the mid-afternoon. The lunge will activate the muscles in your lower body and core and get the blood flowing and help you be more effective and efficient.

Afternoon Workout with Dr. Paul – Planks

by on February 5th, 2014

AfternoonWorkout-Planks

Dr. Paul explains how to properly perform a forward plank. The plank engages the upper body, core, and lower body muscles. The plank is a great exercise to tighten your abs, and strengthen your lower back.

Nutition & “Quick Set System” Workout Walk-through – Be Fit, Stay Fit America with Dr. Paul Kennedy

by on July 20th, 2013

BFSFA-Nutrition

Dr. Paul Kennedy cooks a nutritious lunch. For lunch, he cooks a chicken dish that includes chicken breasts, assorted vegatables (cauliflower, broccoli, and green peppers), black beans, and brown rice.

Dr. Paul Kennedy walks Judy through a workout using the “Quick Set System” – training the check, back, shoulders, hips, and legs. Exercises include incline chest press using dumbbells, pull-overs for the upper back (using a selectorize machine), upright rows for the shoulders using dumbbells, leg abductions to work the outter hips via manual resistance, and leg curls using a selectorize machine.

“Quick Set System” Workout with Dr. Paul – Be Fit, Stay Fit America with Dr. Paul Kennedy

by on June 20th, 2013

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Dr Paul puts himself through the “Quick Set System” workout. Exercises include the barbell loaded leverage chest press for the chest muscle, the seated row using a selectorized machine for upper back muscles, the shoulder press using dumbbells for the shoulder muscles, the leg press, the leg extension, as well as the leg curl for the leg muscles, and curl ups for your abdominal muscles.

A New Definition of Interval Training

by on March 1st, 2013

Dr. Paul Kennedy
by Dr. Paul Kennedy, Wellness Outreach Doctor – March 2013 Topic of the Month

I have written in this space on many occasions about the effectiveness and time saving aspects of interval training when establishing an individual exercise program. Generally, the method is to intersperse short periods of more intense exercise (higher heart rate and increased “workload”) with longer periods of sustained exercise (lower heart rate at a workload that is “sustainable” for an extended period of time—like a brisk walk). It appears now that a new definition of interval training with respect to its relationship to mental health is upon us. A new fitness study completed at the University of Pittsburg Graduate School of Public Health and published in the Journal of Psychosomatic Research (Feb., 2013) has shown a remarkable relationship involving slightly increased levels of activity and improved mental health. The other good news is that the time frame involved in the increased exercise intensity—described, as “moderate to vigorous” was relatively short.
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Alzheimer’s Disease—Are You A Candidate?

by on August 1st, 2011

Doctor Paul Kennedy

The question posed in the title of this article is not meant to frighten anyone. The truth is it is almost impossible to predict the chances of ultimately suffering from Alzheimer’s Disease (a disease characterized by memory loss and mental disorientation as one ages) without genetic testing. Indeed, we are all, in some ways, genetically predispositioned for many maladies and illnesses but in most cases we can do much to prevent them from happening based upon our own health habits and lifestyle. A recent research study, for example, has indicated that half of all cases of Alzheimer’s Disease may be preventable and the study actually listed the health and lifestyle habits—in order of their supposed influence—on the chances of getting the disease. The study, published in “The Lancet Neurology” has shown that 54% of Alzheimer’s cases in the United States could have been prevented from happening as a result of some very fundamental changes in our attitude and participation in reasonable health practices. The bottom line of the enactment of theses personal lifestyle changes could mean the prevention of nearly three million of cases of Alzheimer’s Disease

worldwide!

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Heart Disease, Diabetes, Body Weight and Genetics

by on June 30th, 2011

Doctor Paul KennedyWe have known for years (decades really) that individuals that are overweight or obese are far more likely to develop Type 2 Diabetes than those that are leaner or “skinny”. Clearly, there is much truth to that statement but some new genetic research has identified a gene known as IRS1 that is linked not only to having less body fat but, in addition, is linked to higher risk of heart

disease and greater chances of acquiring diabetes (Type 2). Many people always wonder what role genetics can play in a variety of diseases and conditions but the identification of this newly discovered genetic relationship is important.

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Fit and Fat? How Can That Be?

by on May 2nd, 2011

Doctor Paul KennedyWe’ve known for years that some people that are considered significantly overweight or “fat” seem to be able to accomplish activities that require significantly higher levels of fitness (based upon heart rate response and work load). A recent long-term study, for example, involving over 11 thousand women and lasting nearly thirty-five years showed that this is clearly possible. Studies involving men have also shown this to be true but the study referenced above showed that women too can improve their cardiovascular fitness and reap the benefits of a fitter body without necessarily being “slender” or “thin”. The bottom line in terms of what factor was important to longevity and cause of death in the women studied was cardiorespiratory fitness (or CRF). CRF is measured using a graded exercise test (usually on a treadmill or a stationary bike) that gradually increases resistance or workload while measuring and/or analyzing expired air and heart rate. In addition, time to fatigue may also be measured to determine endurance. But all of these tests are a way of finding out just how efficient the heart, lungs and circulatory are at delivering oxygen to the cells for the production of energy. Moreover, it is understood that the more oxygen that can be delivered and/or exchanged is an indication of better general fitness. This is also why resting heart rate is also considered a good measure of general fitness.

Once baseline and subsequent measures of fitness (described above) are determined and recorded over time, an analysis can be accomplished using other fitness indicators such as percentage of body fat, body mass index ( or BMI—see archive ), waist circumference and waist-to-height ratio to determine if a relationship exists. It was found that life expectancy for individuals that were overweight or obese, a higher level of cardiorespirartory fitness for all women studied was directly related to increased longevity regardless of the amount of additional adipose tissue (fatness). In other words, even when fat, women who were able to maintain a lower resting heart rate and higher fitness levels (due in large part to higher levels of regular physical activity) lived longer and, ostensibly, had lower rates of acquired diseases such as diabetes and many circulatory diseases.

Indeed, lower levels of cardiorespiratory (also known as “cardiovascular”) fitness was “a significant independent predictor of all-cause mortality”. In other words, the

higher the fitness level, the longer the life span regardless of the cause of death (other than accidental causes). The conclusion of the study is that predicting cause of death in an individual due to bodyweight factors such as obesity must take into account the health of the heart, lungs and circulatory system. It also indicates that being fit and carrying additional weight is not necessarily an indicator of an early death. Clearly, excess weight and especially obesity is a factor in individual health and mortality but being fit is also possible for those who struggle with their weight and can help to live a longer and more disease free life.

It should also be understood that part of a healthy lifestyle is related to nutrition habits. For most people, being overweight or obese is multi-causal. Exercising regularly and eating poorly is just as counterproductive as eating well and not exercising with respect to gaining unwanted pounds. Is there a genetic predisposition for overweight and obesity? Of course! But almost anyone can keep those unwanted pounds from happening with a little foresight, a little exercise and a little self-control with respect to calorie intake. But remember that regardless of body weight, improved fitness is possible, desirable and will allow the individual to live a longer and healthier life. If you struggle with your weight, you owe it to yourself to get started or RE-started on a fitness program that will improve your level of health. And there’s no time like the present!

I’m Dr. Paul Kennedy and that’s the “Be Fit, Stay Fit” Topic of the Month for May, 2011. Good luck with your program. I KNOW you can do it!

Arterial Stiffness

by on February 2nd, 2011

Doctor Paul Kennedy

In my seminar series, I present information concerning the justification for including regular exercise as a means of staying healthy and even feeling younger. I offer examples of many positive effects of exercise that might not be considered by the average person that just wants to be more healthy and fit. One of the improvements that result from regular exercise is arterial flexibility which is, of course, the polar opposite of arterial stiffness. Arterial stiffness occurs as we age but this same stiffness is ameliorated(improved) to a large degree in those who involve themselves in some form of exercise.  The “stiffening” of arteries (especially the larger ones that are involved in blood flow directly to the heart and lungs) are a critical

and predictive factor in eventual heart disease, stroke and a marked reduction in the ability to lead an active lifestyle.

As I mention in my seminar series, we have a tendency to think of our arteries as simply tubes that carry oxygenated blood to the body but, in reality, they act more like smooth muscle tissue with an added bonus of secreting substances (such as nitric oxide) that keep our arteries more flexible and, therefore, more efficient and capable of delivering much needed oxygen to the cells.  Regular exercise can assist a great deal in keeping arteries more flexible which, in turn, improves circulation and the delivery of oxygen which, in turn, provides higher levels of energy. If there is one statement that I have received from individuals young and old who have started or re-started an exercise program it’s  “Gee Dr. Paul, I just feel like I have so much more energy!” Of course, as I have written before, “Oxygen equals Energy” and the more oxygen that we can circulate or send to our cells, the more energy that we seem to have. Even small improvements in oxygen delivery as a result of exercise can have a multiplicative effect on energy levels and improved body functions.

For those who have been inactive for a period of time—weeks, months or even years—do not despair. Studies have shown that even a regular exercise plan that is no more rigorous than brisk walking four to six times per week for about 30 to 40 minutes per day can show improvements in arterial stiffness within about three months. Of course, establishing and CONTINUING a program of regular exercise can and will make these improvements even better and will sustain them over time. Most individuals can participate in such a program but, as always, see your doctor before beginning any fitness program if you have been sedentary for an extended period of time. Additionally, start slowly and gradually increase the intensity of your level of exercise over time especially if you are over the age of 35, are overweight and/or obese or have a familial or personal history of cardiovascular disease.

In any case, the effects of even moderate forms of exercise such as walking are wide-reaching. Moreover, if an exercise program (of whatever type) is maintained over time, the benefits seem to multiply. For example, muscles become stronger (especially the muscle that we call the heart). The skeletal system is also challenged by regular exercise (such as walking and strength training) which prevents or reduces the loss of bone cells and related bone “integrity” or structure. Additional blood flow generated by exercise assists in the maintenance and improved performance of many other internal organs (such as the liver and kidneys) whose hormonal balance is critical to our general health. All of these factors, however, are related to arterial stiffness in that healthier and more flexible arteries are the delivery mechanism for the critical oxygen that allows our entire body to perform at peak levels and, therefore, reduce the incidence of a plethora of chronic diseases. The old saw is “If you don’t use it, you lose it!” and that goes for your arteries as well.  Improved arterial flexibility will improve (reduce) your resting AND exercise heart rate and will likely produce that little bit of additional energy that may have been missing in your life. Flexibility isn’t just for your joints!

I’m Dr. Paul Kennedy and that’s the “Be Fit, Stay Fit” Topic of the Month for February, 2011. Good luck with YOUR program. I KNOW you can do it!

Cold Air Exercise

by on January 3rd, 2011

Doctor Paul KennedyEven though the weather outside can sometimes be challenging, winter can still be a great time to exercise outdoors. Of course, common sense is the key to prevention of injuries and conditions that can occur when exercising in cold weather—especially if the temperature is near or below freezing.  The first area of concern, of course, is the condition of the surface upon which the exercise will take place. Unless you’re participating in winter only activities such as skiing, skating and/or snowshoeing, it’s possible and even desirable to walk, run or exercise on surfaces that are as clear of debris as possible (such as snow and ice) and as free of other challenges such as potholes and other uneven surfaces that are more common in winter than in any other season. But the real issue is temperature control or, in other words, not letting the body’s core temperature get too low.

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An Ounce Of Prevention

by on October 5th, 2010

Dr. Paul KennedyWe all know that health insurance doesn’t insure health but, rather, it insures sickness. And we all know that those individuals who exercise on a regular basis are less prone to a growing list of chronic diseases such as diabetes, heart disease and even some forms of cancer to name just a few. So why aren’t the insurance companies in the health business rather than the chronic disease business? Why would an insurance company not support (i.e. pay for) a weight loss/fitness program rather than gastric by-pass surgery. Well, aside from being tied to a profit motive (an unfair and counterproductive relationship when it comes to health), the tide may be starting to turn.
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Don’t Just Sit There And Die!

by on September 2nd, 2010

Doctor Paul Kennedy

We all know that a sedentary life-style is an invitation to the increased probability of many chronic diseases. It is also no secret that the ”television age” and, subsequently, the ”computer age” was an introduction to the ”DE-exercising”—if there is such a term– of America. But a recent review of data collected in Australia published in the professional journal ”Circulation” earlier this year was able to more accurately pinpoint the actual impact of non-active pursuits—such as extended hours of television watching and extended sitting times while at work—and the impact that it has on death rates! That’s right, death rates! Not just the incidence of chronic disease but death rates! The study was basically a verification of the results of a Canadian study completed in 2009 (”Circulation”, Jan. 2010;121:384-391) as well as similar research into the issue of the relationship between television viewing and prolonged sitting to increased rates of mortality—or death rates! Sorry about all of the exclamation points but we are literally ”sitting” ourselves to death!!

It is important to note that the Australian study referenced above included only television viewing time and not additional time spent in front of a computer surfing the web and/or playing video games in front of a television or computer screen. It should also be noted that the study did NOT find a significant correlation between television viewing time and cancer (although the results seemed to approach significant levels). As you might have guessed, the main disease consequence of prolonged television viewing centered on an increased incidence of cardiovascular disease. There were 8800 adults (over the age of 25) in the study and the time line of the study was, on average, about six and one-half years. In other words, the disease incidence for all of the participants was measured and/or collected for a six and one-half year time frame as was the level of television viewing. Results were also adjusted or ”controlled” for each participant during the length of the study as to their level or amount of voluntary activity/exercise, age, gender and waist circumference. The level of television viewing was studied for three different time frames: those that viewed television for less than two hours daily, those that viewed for two to four

hours daily and those that viewed for more than four hours daily.

The results after over six years showed that there was a ”dose response” related to the amount of television viewing. Not surprisingly, therefore, those participants that viewed the most television each day had a higher mortality (death) rate than those who watched the least. Also not surprisingly was that the main cause of death during that time period was related to increased incidence of cardiovascular disease as compared to other disease conditions such as cancer. It was also suggested in a related study (”Medicine and Science in Sports and Exercise”, May 2010,42(5):879-885) and based on the results of the study, that a good disease ”prevention strategy” would be to reduce the length of sitting time as well as simply reducing television viewing time. In other words, get up and DO something—anything really—that will require the body to move rather than spending hours of uninterrupted time just sitting. Even a small amount of additional exercise, such as taking a break for a brisk walk or taking a few moments to get up from a seated position and move around in some way, WILL have an impact, however large or small, on the incidence of chronic disease and especially cardiovascular disease (diseases of the heart, lungs and circulatory system) brought on by what can only be called an ”ultra-sedentary” lifestyle. It should also be noted that even those in the study who did additional ”planned” exercise (in other words, they still worked out on a fairly regular basis) were not necessarily immune to the negative effects of ”extended” sitting times. It appears that part of the ”problem”, no matter how much regularly scheduled exercise we do, may be the amount of UNINTERRUPTED sitting time that we do.

Although extended television viewing time was shown to be directly related to health issues, the take home message is to get moving. If we add the negative effects of sedentary jobs, lack of “voluntary” activities (like a personal fitness program) as well as sitting in front of a television for hours on end, it should not be a shock to learn that we are slowly killing ourselves by doing, well… nothing! As I have preached for years and included in my book “Be Fit, Stay Fit—Why Your Workout Doesn’t Work… And How To Fix It”, regular exercise IS medicine! It is both preventative AND curative. If you have been inactive for any period of time, see your doctor and then get up and DO something. In other words, don’t just SIT there and die!

I’m Dr. Paul Kennedy and that’s the “Be Fit, Stay Fit” Topic of the Month” for September 2010.Good luck with YOUR program. I KNOW you can do it!

Before and After Your Workout—What to Eat or Drink

by on August 1st, 2010

Periodically there is a reanalysis of what has become known as “sports nutrition” (which in most cases is essentially “exercise nutrition”) with respect to ratios or percentages of carbohydrate and protein consumption. As is usually the case in “exercise prescription” there are literally dozens of mitigating factors that may need to be considered in order to come up with the optimal amounts of these essential “nutrients” that will, hopefully, allow us to perform AND recover from exercise and/or competition more quickly and safely. Some of these factors include workout intensity, body type, gender, ambient temperature (temperature plus humidity), length of exercise bout or competition, current fitness level, type of exercise (endurance versus strength or power), the “timing” of the nutrient intake and even fitness goals (for example, weight management versus training for a specific activity or sport competition). It’s no wonder then that many people feel confused by all the commercial hype surrounding “supplements” or products associated with improving performance or even body composition. Let’s take a look at some fundamental ideas that will help to improve YOUR performance and maybe even save you a little cash.

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Fitness On The Job

by on July 1st, 2010

The free market can be an amazing thing! It used to be that many (most?) businesses large and small thought that the fitness levels of their employees was none of their ”business” and devising, designing and/or implementing a fitness/wellness program for them was nothing more than a gesture of kindness that was frequently eliminated when the bottom line (profitability) was being squeezed. Turns out that the joke—after all those years—was on the boss! Today, many companies/businesses of all sizes and types are beginning to create, expand or elevate the idea of “corporate fitness” to a whole new level. Have these companies suddenly become magnanimous and almost parental to their employees when it comes to providing wellness/fitness “programs” as a perk? Are they really worried about whether Mary in accounting or Joe in product development has a weight problem? Well, if they weren’t before, there sure are now! At least, that is, for the companies and CEO’s that can do the “math” and “math” means the bottom line. Here’s why!

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