Exercise improves wellness, not just figure

Posted on April 4, 2011 by Administrator

Regular exercise will hold rewards in weight loss, but will also aid overall health and wellness.

Most people in a serious weight-loss journey will acknowledge that regular exercise will have a dramatic effect on their results, but they might not realize that even before the scale victories are evident, the benefits of exercise can aid everything from the heart to quality of sleep.

The Los Angeles Times explored exercise and health in a recent article. Studies noted the correlation between increased exercise and decreased blood pressure. “Just why exercise lowers blood pressure isn’t clear, but there are several possibilities,” the L.A. Times states. “Exercise makes the heart stronger, so it doesn’t have to pump as hard, which in turn lowers the force on your arteries. Exercise reduces blood insulin levels, and high blood insulin has been linked to hypertension.”

But exercise does not stop there. In today’s Huffington Post, Dr. Qanta Ahmed explains how exercise enables sleep and reduces the problems associated with sleeplessness. “Exercise has a number of interesting impacts on sleep.” Ahmed said. “Of course, being neurotically overscheduled, Americans don’t always get a chance to exercise at the best time possible to help sleep, but beginning a conversation about this is always a good place to start.”

Ahmed’s Huffington Post article theorizes that exercise promotes ‘slow-wave sleep’ or the Stage 3 sleep that is deep and very difficult to be interrupted. What results is a sound, restful sleep.

Tonight’s workshop “The Best 30-Minute Workout” will provide some valuable steps in finding an effective exercise routine. The workshop will be held at 5:30 p.m. at The N.E.W. Program’s Newport Beach location.

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If the Shoe Fits: Foot gear crucial to fitness goals

Posted on January 26, 2011 by Administrator

Q: Exercise Shoes – How can an exercise shoe prevent joint problems; and what factors determine when an exercise shoe is passed its prime?

A: In general, exercise shoes are divided into upper and lower parts. The upper part of the shoe is above the sole and designed to cover and secure the foot to the bottom of the shoe. The bottom part of the shoe, often called the “support,” is designed to provide us with cushioning, stability, and protection from the running surface. A well-fit shoe absorbs shocks and decreases the amount of impact on the body. The vertical forces on the body are three times that of the runner’s body weight and can cause injury. In general, most shoes last 300-500 miles or six months. It is recommended that runners/walkers log miles in a calendar so that they know how many miles are on the support of the shoe. The full bio-mechanics of how the shoe and running/walking works is beyond the scope of this article, however, do keep in mind that a shoe evaluation by a physical therapist or licensed personal trainer well versed in runners/walkers and their injuries is recommended before buying new shoes.

Weight Loss and Stress Management

Posted on June 15, 2010 by Administrator

Stress can have adverse effects on all areas of our health, especially our body weight. Many people indulge in sugary or fatty comfort foods when they are under stress, significantly raising their calorie intakes and cholesterol levels. Stress also increases the body’s production of the hormone cortisol, which can lead to the buildup of fat around the abdomen.

In today’s hectic world, stress can become a chronic condition. Long term stress not only makes it difficult to calm down, but it also hinders our memory and concentration while we work. It is important to find ways for our bodies and minds to cope with stress, for the sake of our health and overall quality of life. If you feel overwhelmed by the demands of daily life, consider some of these suggestions:

Exercise the negativity away. Regular physical activity decreases the amount of cortisol in your body while raising your level of endorphins—chemicals that create a feeling of relief and relaxation. Not only does working out diminish existing tension, it can also reduce your body’s physiological reactions to future stress.
Express your anxiety, frustration or aggravation in a journal. Putting your thoughts down on paper can help you release the emotional weight caused by life’s stressful situations. Journaling also allows you to organize your thoughts and possibly find solutions to your problems.
Try breathing exercises. For a few minutes, inhale slowly and deeply through your nose, hold it for a couple of seconds, and then exhale slowly through your mouth. This is a simple technique that can be done almost anywhere.
If you find breathing exercises to be helpful, you may want to look into meditation. You can teach yourself to meditate through any number of resources or you can take part in a yoga or meditation class. Though you may feel only minimal results at first, you could start to experience significant benefits in just a few sessions.
Find healthy hobbies that help you relax and distract you from the daily grind. These can be as simple as reading, gardening, cycling, listening to music or any number of activities you enjoy. Taking part in these pastimes may not make your problems go away, but it will alleviate some of the physical and mental pressure they cause.

Excess weight complicates joint, orthopedic issues

Posted on June 8, 2010 by Dr. Brian Quebbemann

Orthopedic surgeons, rheumatologists and physicians specializing in rehabilitation medicine know that the knee joint has to support the force of three to six times one’s weight.

The impact of extra weight is also multiplied on other joints, including those of the back, hips and ankles. The results of this increased wear and tear are impressive; for example, men who are just 40 pounds over their ideal body weight have a five-fold increase in osteoarthritis.

This close link between obesity and osteoarthritis is well documented. Of course, the incidence of severe osteoarthritis in people that are one hundred or more pounds overweight is exponentially higher, and the age of onset is much earlier. As always in medicine, unless patients and their doctors attack the root cause of their disease, in this case arthritis, medications and other therapy will only temporarily alleviate the pain and will allow for permanent injury to the bone and cartilage to eventually occur. For patients who do not yet require surgery to replace damaged joints, substantial weight loss has been shown to alleviate the debilitating symptoms of osteoarthritis.

Studies have documented that seventy percent of patients that were taking medications for joint pain had no pain and were off all arthritis medications after weight loss surgery. Another published study documented that 58 percent of patients undergoing weight loss surgery complained of chronic low back pain, but this number decreased to only 20 percent after surgery.

The N.E.W. Program specializes in both surgical and non-surgical methods of permanent weight loss and patients often come in to see our specialists, or are referred by their physician, specifically due to chronic joint pain.

In fact, at The N.E.W. Program, patients have often been referred by orthopedic surgeons specifically in order to lose weight prior to joint replacement surgery. Surgical complication after orthopedic surgery is higher in severely obese individuals and recovery from joint replacement is more difficult in obese patients.

A patient who is unable to undergo joint replacement due to excess weight is a prime example of a person who needs surgical weight loss. By now, everyone is aware that osteoarthritis will often improve with good weight control. For those people who are severely obese and are suffering from chronic joint pain, surgery for permanent weight control may be the best option to improve the results of their medical or surgical therapy.

Wellness flows: Losing weight, adding water

Posted on June 2, 2010 by Administrator

At the start of new exercise or diet routines, the standard suggestion advocates drinking eight 8-ounce glasses of water a day. How much water you actually need depends on your weight, level of activity, the temperature and humidity of your environment, and your nutritional intake. Diet makes a difference because if you eat plenty of water-dense foods like fruits and vegetables your need to drink water will be diminished.

The health site Calories Per Hour offers some specific advantages to getting adequate water intake while trying to lose weight:

Initial weight loss is largely due to loss of water, and you need to drink an adequate amount of water in order to avoid dehydration.
The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process.
Burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in flushing them out of your body.
Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.

For more on hydration and weight loss and for the full list of advantages, read “Why Drinking Water is Important for Weight Loss” at www.caloriesperhour.com.

Set specific goals for summer fitness routine

Posted on May 10, 2010 by Administrator

Summer is right around the corner and after weeks of cold or wet weather, it’s time to focus some attention to outdoor activities to bolster or kick-start weight loss. The American College of Sports Medicine recommends setting goals for exercise that correspond to your needs and fitness level.

The U.S. Surgeon General has determined that lack of physical activity is detrimental to health and recommends moderate activity: 150 calories per day or 1000 calories per week. The American College of Sports Medicine suggests all adults engage in 30 minutes or more of moderately intense physical activity daily.

The following list includes reasons to exercise and because of their diversity, there’s something for all fitness levels: Optimal physical health, fat loss, cardiovascular fitness, and sports performance.

The multi-disciplinarian approach at the N.E.W. Program includes exercise and fitness professionals such as popular Orange County trainer Nick Moran. Moran has over 25 years of training experience, and has been a professional athlete in two sports. He has six years experience at the NHL (National Hockey League) level as a player, coach, personal trainer, and member of the selection committee for men’s and women’s Junior Olympic teams and is currently a professional MMA (mixed martial arts) fighter.

The N.E.W. Program’s weekly workshop series continues Tuesday when Nick Moran, presents “Fitness by Nick – Setting Summer Goals, Choosing Your Exercises.” The workshop will be presented at 5:30 p.m., Tuesday, May 11 at our Newport Beach location.

Fueling the furnace helps maintain weight loss

Posted on May 4, 2010 by Administrator

Whether weight loss comes from medical intervention, surgical assistance or dietary restrictions, maintaining that loss is dependant on the balance between the amount of calories consumed verses the amount of calories expended – also known as metabolism.

The N.E.W. Program focuses on “Nutrition-Exercise-Weight loss” and their expert staff can help you design a comprehensive strategy that is best for you.

For a discussion on metabolism, see Raise Your Metabolism and Burn More Calories at www.caloriesperhour.com. It includes tips and suggestions on maintaining a healthy metabolism.

Metabolism an individual factor in wellness journey

Posted on May 3, 2010 by Administrator

Weight loss/gain, exercise and our individual metabolism rates can sometimes seem like a confusing Rubik’s Cube as we seek our paths to wellness. No one ‘answer’ exists, but understanding the factors involved in weight maintenance and metabolism will serve as a road map to your golden treasure chest.

Dr. Justin Braverman

The Mayo Clinic’s online health site explains that metabolism is the process by which your body converts what you eat and drink into energy. During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy your body needs to function. Even when you’re at rest, your body needs energy for all its “hidden” functions, such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells.

The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate (BMR) — what you might call metabolism. Several factors determine your individual basal metabolic rate:

Your body size and composition. The bodies of people who are larger or have more muscle burn up more calories, even at rest.
Your sex. Men usually have less body fat and more muscle than do women of the same age and weight, burning more calories.
Your age. As you get older, the amount of muscle tends to decrease and fat accounts for more of your weight, slowing down calorie burning.

Energy needs for your body’s basic functions stay fairly consistent and aren’t easily changed. Your basal metabolic rate accounts for about 60 to 75 percent of the calories you burn every day.

Most experts agree that weight training and aerobic exercise will increase metabolism both while you are exercising and after your exercise activity is done. They disagree, however, on how long after exercise your metabolism remains increased.

When you are exercising aerobically, your focus should be on burning calories and working your cardiovascular system. Because it takes more calories to exercise, your metabolism is sped up during the activity. When you are lifting weights or doing other resistance work, focus on the activity itself which not only burns calories but increases muscle strength, tone and endurance.

The combination of aerobic activity and weight training will result in a body that has more muscle and less fat – so the end result will be a higher metabolism.

The N.E.W. Program’s weekly workshop series continues Tuesday when Dr. Justin Braverman, presents “Exercise, Metabolism and Prevention of Weight Gain.” The workshop will be presented at 5:30 p.m., Tuesday, May 4 at our Newport Beach location.

Body composition: Know the rest of the story

Posted on April 14, 2010 by Administrator

A common phrase in weight loss circles is “the scale only tells part of the story.” The scale is, of course, a valuable indicator in measuring success, but looking at changes in body composition helps to determine if wellness is improving as the scale shows a reduction in weight.

Body composition is the body’s relative amount of fat to fat-free mass. Achieving optimal body composition will make one healthier and able to move more easily.

Accomplishing an improved body composition goes a long way toward improving your quality of life and overall wellness.

Below are some stats you might want to gather on yourself to help plan strategies in your weight loss journey:

Weight
BMI (Body Mass Index)
Body fat fercentage
Lean muscle mass
BMR (Basal Metabolic Rate)
Water composition
Blood pressure
Glucose levels (Or A1C)
Cholesterol levels

The last three may not pertain to body composition, but as you enter an exercise program or routine, knowing how healthy – or unhealthy – you are will help you set goals and avoid injury or health-damaging activities.

The N.E.W. Program focuses on “Nutrition-Exercise-Weight loss” and their expert staff can help you design a comprehensive strategy that is best for you.

For a longer discussion on body composition, visit About.com.

Kick it up a notch with cardiovascular exercise

Posted on March 24, 2010 by Administrator

By Tracy A. Siegfried, MD and Brian B. Quebbemann, MD, FACS
The N.E.W.Program

To improve your cardiovascular fitness you need to “move” for at least 20 minutes without stopping in a way that will significantly raise your heart rate. The American Heart Association recommends increasing your heart rate to 75 percent of your maximum during these 20 minutes of exercise. This is called your target heart rate. The long term goal is to exercise five times per week for 40 minutes each time. Start slow and gradually increase your time of exercise and your endurance.

To calculate your target heart rate use:

220-age= age predicted maximum heart rate
Age predicted maximum heart rate x 0.5 = lower heart rate limit
Age predicted maximum heart rate x 0.75 = upper heart rate limit

For the best results in improving your cardiovascular fitness, you should maintain your heart rate between the lower limit and the upper limit for at least 20 minutes of exercise. When checking your heart rate, feel your pulse for ten seconds and multiply by six to get the number of beats per minute, i.e. your heart rate.

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