Will these ads and billboards work? New York City has launched a campaign in an effort to get peoples attention and raise awareness about obesity. The ads show human fat being poured out of a coke bottle. It got my attention.
One 8oz soda per day for a year constitutes 39 lbs of sugar consumed, disgusting!
An article in the Wall Street Journal this week called, “Keeping Bones Healthy”, says a lot about the terrible side effects of drugs like Fosamax. There is plenty of evidence that taking these “bone-building” drugs called bisphosphonates, can cause your jaw bone to deteriorate. The pharmaceutical companies already know this, but now there is evidence that they can also cause your thigh bones to break too!
Although I appreciate the truthful information about the side effects of Fosamax, I could not believe that they author concluded that there was little alternative to these drugs. Merck and Co’s sold $8.3 billion worth of this poison in the last year!
The real prescription for reversing and preventing osteoporosis is exercise! Men and women need resistance training to maintain and build bone mass, it’s that simple. Whole Body Vibration is another proven and effective way to increase bone density, and the only side effect you’ll have from either of these prescriptions is looking and feeling better.
By Marco R. della Cava, USA TODAY
Those Beach Boys have been right all along: Vibrations are good, good, good.
Arriving just in time for New Year’s “I gained how much?” resolutions are vibration exercise platforms that seem to promise increased body tone with very little effort.
Among the machines getting a big push: the $3,500 Power Plate (the company says Madonna bought one after she fell off a horse), the $2,000 Ironman Resolution and the $495 Soloflex Whole Body Vibration Platform. “This is the greatest discovery since the Greeks and Romans perfected barbell exercises,” says Soloflex founder Jerry Wilson.
“Experiencing vibrations during a workout isn’t the be-all and end-all, but rather a great complement to what you’re already doing,” says Jasper Sidhu, president of The WAVE (Whole Body Advanced Vibration Exercise), whose $5,000 in-home version of a commercial platform arrives in January.
For the complete article, click here.
A three year study of 500 Whole Body Vibration users showed an average strength gain of 123%. Considering the users were doing sessions as short as five minutes three times a week, that’s impressive. Average age of participants was 52.
We recommend at least ten minutes a day but hey, do what you can handle. Seems we all have our tolerance limit for exercising. Anything you do will help.
Cover this guy’s head with your thumb and tell me how old you think he looks? It’s a great trick.
We get a lot questions about Whole Body Vibration. How does it work? What does it do? You could spend an eternity going through the results of a google search. But you don’t have to. We’ve compiled a list of 70 great studies and articles to help answer your questions. Here they are:
General Information
Fitness & Performance
Weight Loss
Bone Health
WBV For Seniors
WBV For Health Conditions
WBV is a platform that vibrates while the user stands, sits, lifts weights, does yoga or any kind of exercise on it. WBV training has been shown to increase muscular strength, explosive power and anabolic hormone level when performed for as little as 4 minutes, three times a week. It requires relatively little exertion compared with traditional forms of exercise, yet studies comparing this training method to traditional strength training have found similar gains in strength and in some cases more gains in explosive power. Since WBV is low impact, it may be a particularly good choice for older or obese people who have trouble doing traditional weight bearing exercises.
WBV’s benefits include an increase in muscle flexibility, strength, bone density, balance and blood flow. Research shows many positive effects in pain management and the treatment and prevention of osteoporosis and other ailments. For postmenopausal women the use of vibration is a far better alternative in our opinion than the dangerous osteoporosis drugs now on the market.
In a 24 week study (Verschueren et al, 2004) hip bone density showed a significant increase in postmenopausal women who used WBV three times a week. In a 12 month study (Rubin et al, 2004) WBV training effectively prevented bone loss in the spine and femur.
The current theory is WBV stimulates the body’s natural stretch reflex. The stretch reflex is controlled by stretch receptors called muscle spindles. These are usually activated when a muscle is under static stretch causing a reflex contraction of the muscle. With WBV, this reflex action is continually stimulated, so a muscle continues to contract and relax until the vibration stops. Studies show that activation of one muscle spindle will cause a reflex contraction and relaxation in the adjacent muscles. WBV stimulates fast-twitch motor units, which are usually stimulated during high-intensity movements. Studies suggest that WBV training is just as effective as resistance training in developing gains in muscular strength and power. In fact, some findings suggest the WBV training may be more effective since WBV stimulates those hard-to-get fast-twitch motor units.
Vibration has been proven to be beneficial to athletes but it can be beneficial for basic activities of daily living. WBV has been demonstrated to significant gains in muscle performance in sedentary and elderly people. Your entire body musculature, as well as your internal organs and glands, are affected positively by WBV stimulation. Even the brain experiences physiological changes. Studies have shown better and more efficient rehabilitation of injuries or surgery than traditional methods of therapy. It’s very good therapy if you have conditions such as arthritis, fibromyalgia or multiple sclerous, which would normally limit your fitness program.
One study performed by the University of Liege in Belgium (4 one minute sessions, 3 times a day), after 6 weeks the participants experienced: 143% improvement in physical function, 77% improvement in balance, 60% improvement in vitality, 57% improvement in walking, 41% reduction in pain and 23% improvement in general health. Imagine, just 12 minutes a week!
WBV has been reported to produce immediate effects on anabolic hormone levels. Researchers noted a significant increase in blood circulation of testosterone and growth hormone following 10 one-minute sessions of WBV training (26Hz) in healthy men.
Some of the benefits of WBV training: Increased muscle strength, enhanced bone and muscle building, increased flexibility, increased circulation, pain reduction, increased hormone secretion, increased serotonin, increased lymphatic drainage, cellulite reduction and decreased cortisol levels.
WBV is a fast, effective addition or alternative to resistance training for both sedentary and athletic people. The low impact nature of the exercise and the relatively low exertion required make WBV a good exercise for obese and elderly people. Additionally, it can be a good cross-training option.
The latest reports show that 2/3 of American adults are overweight or obese. As a result, we suffer health problems like diabetes and heart disease. The most common reasons we struggle with our weight:
1. Not doing the right kind of exercising. Exercises that build muscle are critical. Strength training keeps your metabolism going strong.
2. Not doing enough exercise. The body is designed to move, to work. Take the stairs, bend over and pick up trash, pull weeds, climb trees, play tag, make love; whatever you can do to activate your body. Becoming more physically active not only burns calories, it improves energy levels, sleep and mood.
3. Don’t drink soda pop. Eliminate it entirely from you life. In one study, researchers removed only one food item from the subject’s diets. Soda pop was the only removed item that caused weight loss. Avoid anything containing HFCS, High Fructose Corn Syrup. It’s in many prepackaged foods, even some breads.
4. Eating the wrong foods. Avoid sugar and anything made with refined flour. When you want something sweet, eat fruit. Eat a LOT of vegetables but avoid creamy dressings. Eat meat sparingly. Eat whole grain breads and cereals. Eat slowly. Eat with family or friends when possible. Don’t fight at the dinner table; a habit in too many families. Don’t eat in front of the TV, although that’s better than stabbing each other with forks should the conversation heat up.
5. Eating too much. That’s so obvious but everyone needs to know how much is too much. It’s a lot less than most people think. One thing that helps is to use smaller plates and bowls. Here’s a rule of thumb (not the rule that you can’t beat your wife with a stick bigger around than your thumb): Half your meal should be vegetables, a quarter protein and a quarter whole grains or starch (potatoes/pasta/bread).
6. Get enough sleep. The connection between sleeping more and weighing less is well established.
7. Do not go on rigid diets. Very low calorie diets lower one’s metabolism by causing the body to lose muscle, thus gain fat on fewer calories. Low calorie diets don’t work. Diets that eliminate entire categories of foods can lead to vitamin deficiencies. Fast food dining should be avoided. Take pleasure in preparing fresh locally grown foods and eating with friends and family.
The secret to feeling better and living longer is exercise. Regular exercise can prevent diabetes and heart trouble. It can also reduce arthritis pain, anxiety and depression. It can help maintain independence.
Seniors need resistance training to build muscle and bone. Resistance training keeps the body limber and flexible. It improves balance to reduce the risk of falls.
If you are interested in feeling stronger, healthier and more vital, a strength training program is for you. Strengthening exercises increase the strength of your muscles, maintains and builds bones, improves your balance, coordination and mobility. The health benefits far outweigh the risk of injury, a concern that prevents many elderly people from adding more physical activity to their lives.
Research has shown that resistance exercises are both safe and effective for women and men of all ages, including those who are not in very good health. In fact, people with health concerns benefit from lifting weights a few times each week.
ARTHRITIS RELIEF
Tufts University recently completed a strength training program with older men and women with knee arthritis. The results showed that strength training decreased pain by 43%, increased muscle strength and general physical performance, improved symptoms of the disease and decreased disability. In the study resistance training was just as effective if not more effective than medications for easing pain. Similar effects of resistance training have been seen in patients with rheumatoid arthritis.
RESTORATION OF BALANCE
As people age, poor balance and flexibility contribute to falls and broken bones. Resistance exercises increase flexibility and balance, which decrease the likelihood and severity of falls.
STRENGTHEN BONE
Post menopausal women can lose 1-2% of their bone mass every year. Results from studies showed that resistance training increases bone density and reduces the risk for fractures.
PROPER WEIGHT MAINTENANCE
Strength training is crucial to weight control because more muscle means a higher metabolic rate. Muscle is active tissue that consumes calories while fat uses very little energy. Strength training is extremely helpful for weight loss and long-term weight control.
BLOOD SUGAR
Studies show that resistance training has a profound impact on helping older adults manage diabetes. In a recent study, resistance training produced dramatic improvements in blood sugar that are comparable to taking medications. In addition, the men and women in the study were stronger, gained muscle, lost body fat, had less depression and felt more confident.
HEALTHY STATE OF MIND
Strength training provides similar improvements for depression as anti-depressant medications. Currently, it is not known if this is because people feel better when they are stronger or if strength training produces a helpful biochemical change in the brain. It is most likely both.
SLEEP IMPROVEMENT
People who exercise regularly fall asleep more quickly, sleep more deeply, awaken less often and sleep longer. As with depression, the sleep benefits obtained as a result of resistance training are comparable to treatment with medications but without the side effects or the expense.
HEALTHY HEART
Studies have prompted the American Heart Association to recommend resistance training as a way to reduce risk of heart disease and as therapy for patients in cardiac rehabilitation programs.
Scientific research has shown that resistance exercise can slow the aging clock. Studies have shown that lifting weights 2 or 3 times a week increases strength by building muscle mass and bone density.
One 12-month study conducted on postmenopausal women showed 1% gains in hip and spine bone density, 75% increase in strength and 13% increase in balance with just 2 days per week of strength training. The control group had losses in bone, strength and balance. Strength training can also have a profound effect on reducing falls, the number one cause of death in the elderly.
Resistance training is using you muscles to overcome the resistance you are experiencing. The resistance can be weights or just every day resistance like lifting children or climbing stairs or the weight of you own body in doing pull ups or squats.
Why should you do it? One of the main reasons is your metabolism. Resting metabolism means the calories you burn just resting. The higher your resting metabolism, the more calories you burn.
Muscles burn calories. Resistance training will give you more muscle. Resistance training maintains and builds muscle so you can work harder and burn more calories during activity. Your body will burn more fat. Your metabolism becomes supercharged following a resistance workout. The harder you work the greater and longer lasting this supercharge lasts. Cardiovascular workouts don’t have the after-burn of a resistance workout.
Muscle is very good for burning calories and fat. It’s also very good at making you look good. Not just because you aren’t fat but because muscle gives you shape and definition.
You should do resistance training at least 3 days a week. With circuit training it should only take 15 or 20 minutes. As you get more muscle you can add more weight to work even harder.
Resistance training will build your endurance, will build muscle, will make you lose fat and you will get stronger.
1. Be Strong
Numerous studies show resistance training and Whole Body Vibration can help you age well. They improve everyday physical function, lower blood pressure, ease pain, build bones and muscle and help relieve anxiety. Doing these exercises 3 or 4 times a week will help you sleep better.
2. “B” Good
Keep your brain healthy with vitamin B12. Recent studies found that people with low levels of B12 experienced a faster decline in cognitive function than those with higher levels. People who consume plenty of B12-rich foods are six times less likely to suffer brain shrinkage. B12 is found in seafood and poultry.
3. Be More Active
The more active you are, the longer you are likely to live. Studies link exercise to healthy aging. Exercise such as walking, gardening, golf, cleaning the house, playing with children etc, will keep you happy and healthy.
4. Be Happy
A cheery outlook may extend your life. The effect of happiness is strong. It can protect you from becoming ill. People who report being happy are more likely to enjoy good health.
5. Be Social
Socializing appears to enhance health. And it makes you happier. (See #4)
6. Be Frugal With Red Meat
Eat red meat only once or twice a week. It can clog your arteries. It may also boost cancer risk. Red meat contains high levels of iron, too much of which has been linked to cardiovascular disease, diabetes and alzheimer’s.
7. Be Vitamin D Savvy
Vitamin D is a major defense against many age-related diseases. Vitamin D may help protect against cardiovascular disease, high blood pressure and certain cancers. Dietary sources of D include fish, eggs and fortified milk. Our bodies also make D when you get sun, so get outdoors.
8. Be A Potassium Fan
Stay strong as you age by eating potassium-rich vegetables like potatoes and leafy greens – and fruit such as bananas and papayas. Studies show people 65 and older who ate a lot of these foods kept more lean muscle tissue than those who ate less. That’s important because most of us lose 4 or 5 pounds of muscle a decade after age 65, This muscle loss can lead to falls. Eat 5-9 servings of fruits and vegetables each day. Monitor your use of salt, which reduces potassium. Read #1 again. You can gain bone and muscle by doing resistance training and whole body vibration.
9. Be A Lover Of Fish
People who eat fatty fish just 1 day a week are 50% less likely to develop age-related macular degeneration, the leading cause of blindness in older adults. Good sources include herring, salmon, tuna, trout and sardines. Strive to have 2 servings a week.
10. Be A Learner
Go back to school. Learn new things. Meet new people. Read. Watch PBS. Be curious about new things.
11. Be Good At Memory-Based Tasks
Going low-carb could be bad for your brain. Once the body breaks down carbs, they convert to glucose, the brain’s primary fuel. To stay smart, stick to healthful carbs such as whole grains.
12. Be A Water Drinker
Steer clear of sweetened drinks. Gulping too much sugar can raise you risk of diabetes and alzheimer’s. Add a splash of fruit juice or fruit slices to your water if you want a little sweet.
13. Be A Bean Eater
Following a diet big on beans could lower cholesterol. At a time when we are trying to eat more healthfully and save some grocery money, beans are the answer. Use them in soups, salads, chile or just beans. They are delicious.
14. Be A Pet’s Friend
Pets help our immune system. They make us happier and more active. Lots of dogs and cats at shelters everywhere need a good home. Give them one.
15. Be A Traveler And Explorer
Going on trips is fun, before, during and after. Seeing new things or re-visiting favorite places is invigorating. Go visit old friends or go on a hike through the forest. Stay active and involved.
16. Be Nutty
All nuts are good for you. Eat plenty of pecans, almonds, cashews, walnuts and filberts.
17. Be A Do-Gooder
Volunteer and donate your time. Help a parent with child care or take a child to something fun. Help a neighbor do repairs to their house or help them with their yard work. You can easily find someone in need.
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