Archive for June, 2010

The Rewards of Regular Activity and Where Yoga Fits In

by on Sunday, June 27th, 2010

The old version of this post was a press-style announcement for a yoga teacher’s website and TV series. It said that as we enter a new millennium, more people are looking for lifestyle changes that bring mental and spiritual well-being as well as physical fitness, and that yoga is enjoying a renaissance. Underneath the marketing is a sound point: gentle, regular activity is good for you. Here is what the research on activity shows and where yoga fits in.

Why does regular physical activity matter?

The Physical Activity Guidelines for Americans summarize the evidence. In their second edition, they say that activity has immediate benefits: it can reduce anxiety and blood pressure and improve sleep quality and insulin sensitivity. For adults, regular activity helps prevent eight types of cancer (bladder, breast, colon, endometrium, esophagus, kidney, stomach and lung). It also lowers the risk of dementia, heart disease, stroke, high blood pressure, type 2 diabetes and depression, and improves bone health, physical function and quality of life. The old post made a similar point, adding that exercise does not have to be strenuous to work. That is also correct: the guidelines say that any amount of physical activity has some health benefits.

How much do adults need?

At least 150 to 300 minutes a week of moderate-intensity aerobic activity, such as brisk walking or fast dancing, according to the guidelines. They also recommend muscle-strengthening activity, like lifting weights or doing push-ups, on at least two days each week. The first guideline for adults is to move more and sit less. These are targets to work toward, and anyone who is just starting out can begin with less.

Where does yoga fit?

Yoga can be one part of the plan. The guidelines note that yoga comes in many forms and that active forms, such as vinyasa or power yoga, count as moderate-intensity activity, while more meditative hatha yoga may not. Some forms of yoga also count toward muscle strengthening. The old post said yoga offers “the perfect combination of strength and flexibility.” That sounds too strong, since yoga does not replace aerobic exercise, but it does train both strength and flexibility, and many people enjoy it enough to keep doing it. Enjoyment matters, because the best activity is the one you will actually do. For a fuller picture of what the research supports, read what yoga is and what the research supports.

Is yoga really 5,000 years old?

The old post said yoga’s roots go back about 5,000 years, and that the Sanskrit word means “union.” The first part is hard to prove. The National Center for Complementary and Integrative Health calls yoga an ancient and complex practice rooted in Indian philosophy that began as a spiritual practice. Scholars disagree about its early history, and the oldest surviving textbook on it, the Yoga Sutras, is dated by various scholars between about the 2nd century BCE and the 5th century CE. So “ancient” is accurate, but the exact age is uncertain. The meaning “union” is the commonly given translation of the word, and it is widely used in yoga teaching.

Can you learn yoga online?

The original post celebrated bringing yoga to a wide audience through the internet, television and DVDs. Many people do learn that way, and it is a good option if classes are too costly or too far away. A video cannot see your form, though, and NCCIH advises beginners to avoid extreme practices and to be careful with hot yoga and forceful breathing. Our guide to learning yoga online explains how to pick a teacher or website, and the post on choosing a yoga video for beginners covers what to look for in a video.

What should you take away?

Aim for regular, enjoyable activity, mixing aerobic exercise, strength work and something that improves flexibility and calm. Yoga can fill the last two roles. Start slowly, listen to your body, and talk to a health care provider if you have a medical condition before changing your routine. For more ideas on getting moving, read health and fitness: why exercise matters and how to start.

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24 Hour Fitness: Club Tiers, Memberships and Questions to Ask Before You Join

by on Saturday, June 26th, 2010

The old version of this post called 24 Hour Fitness the Walmart of the fitness world, said it had around three hundred clubs open around the clock, and promised there was no long-term contract. The company has changed a great deal since that was written, so this rewrite keeps the useful idea (a big chain can be a one-stop gym) and replaces the details with what the company says today. Check the current facts for your own club before you sign anything.

How big is 24 Hour Fitness now?

Smaller than it was. A June 2020 bankruptcy filing, made when the company entered Chapter 11, said that as of March 31, 2020 it served about 3.4 million members at 445 locations. According to its own membership page, it now offers access to over 235 clubs at the top tier, and an August 2026 trade-press report put the total at roughly 240 clubs in nine states, most of them in California. So the old figure of more than three hundred clubs is out of date, and you should look at a map before assuming there is one near you.

What do the club tiers and membership levels mean?

The company currently lists three club tiers: Sport, Super-Sport and Ultra-Sport. The higher the tier you pay for, the more clubs you can use, and Ultra-Sport covers every location. It also lists three membership levels, called GetFit, KeepFit and KeepFit+. According to the company, GetFit covers the basics (cardio, weights and functional training areas) at your home club only, KeepFit adds classes, pools, saunas and courts where a club has them, and KeepFit+ adds recovery rooms and extras such as body scans. The old post described four club types with amenities such as heated pools, whirlpools, steam rooms and spa services. The company says that exact amenities vary from location to location, so use its club finder to check the specific club you have in mind rather than relying on a tier name.

Is every club open 24 hours?

No. The company says that “many” of its gyms are open 24 hours, which is not the same as all of them. The old post said every club was open around the clock. If late-night or early-morning access is the reason you are considering this chain, check the posted hours for your own club.

Is there really no contract?

I could not confirm that. The old post said you could pay monthly and that there was no long-term contract, but the company’s page says that each member’s access and benefits are governed by the terms of their individual membership agreement. That is a reason to read the agreement. The Federal Trade Commission’s advice on free trials and auto-renewals is a useful checklist: find the terms, know how and when you can cancel, put the cancellation date in your calendar, and watch your card statements. If a company keeps charging you after you cancel, the FTC suggests disputing the charge with your card issuer.

What about personal training and a nutrition plan?

The old post described a sports-performance program, a resistance-training program and a metabolic rate test at the end of a workout. I could not verify that any of these are offered today, so ask the club exactly what is included in a trainer package and what costs extra. A sensible plan, wherever you train, matches national guidelines: adults should aim for 150 to 300 minutes of moderate aerobic activity a week plus muscle-strengthening activities on two or more days. Our guide to group fitness classes and how to stay consistent explains how to fit classes around that.

Do you need vitamins to go with a gym plan?

The old post said that vitamins and supplements are a necessity unless you are sure you get enough iron, calcium and vitamins C, D and E. That goes too far. The NIH says, for example, that most people in the United States get enough iron, and that most get enough vitamin B12 from the foods they eat, although some groups (women under 50 and pregnant women for iron, older adults for B12) are more likely to fall short, and some supplements carry risks. Our post on vitamins and your health explains who may benefit. A better use of your time is a plan you will follow: read moderate exercise for fitness for easy ways to get started if you are not sure what to do first in a large gym.

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Yoga as Exercise: What a Class Gives You and Why You Still Need Cardio

by on Wednesday, June 23rd, 2010

The old version of this post made yoga sound like the perfect kind of exercise: calming, energizing and nearly free from injury. Parts of that are fair, but the text also claimed that yoga does not need to be supplemented. In fact it said the opposite further down, that you should still do regular aerobic exercise. This rewrite sorts out what yoga does well as exercise and what it does not.

Is yoga really exercise?

Yes, though how much it counts depends on the style. The Physical Activity Guidelines for Americans list active forms of yoga, such as vinyasa or power yoga, as moderate-intensity activity. They describe hatha yoga as more meditative, and they include some forms of yoga among muscle-strengthening activities. A slow class that mostly involves breathing and gentle stretching still has value, but it may not raise your heart rate enough to count as aerobic exercise. Check with the teacher about how active the class will be.

Why do people feel calm and energized afterward?

The old post said students feel tranquil after class and still have more energy. Many people report that. A likely reason is the mix of slow movement, attention to breathing and a final rest, which together may bring on what the National Center for Complementary and Integrative Health calls the relaxation response: slower breathing, lower blood pressure and a lower heart rate. I could not find a study that proves the post’s claim that yoga gives you more energy than other exercise, so treat it as a common experience, not a research result.

What makes it a balanced workout?

A well-planned class works both sides of the body, and the old post described it nicely: you bend to the right and then to the left, forward and then back. That helps you notice if one side is stronger or more flexible than the other, and over time you can work toward more even strength and movement. The post also said that you hold a pose for several seconds or even minutes, with attention on slow, full breaths. Slow and steady movement into and out of postures is the key to doing them safely.

Is it safe, and can everyone do it?

NCCIH says yoga is generally safe when it is done properly under the guidance of a qualified instructor, and that the injuries reported are mostly sprains and strains. The old post said the chance of injury is small when poses are done correctly, and that you should never compete with yourself or others, which is good advice. People of all ages can practice, and a skilled teacher can adapt most postures with chairs, cushions or a wall. If a pose looks impossible in a picture, do not worry, because a modified version may be right for you. NCCIH also says that some conditions, such as lumbar spine disease, severe high blood pressure, glaucoma, balance problems and some injuries, may need changes to certain poses. Pregnant women and older adults should talk to a health care provider first. Our guide to preparing for yoga with a warm-up is a good start.

Why do you still need aerobic exercise?

Because the guidelines ask for more than yoga usually provides. The Physical Activity Guidelines for Americans advise adults to get at least 150 to 300 minutes of moderate-intensity aerobic activity each week, such as brisk walking or fast dancing, plus muscle-strengthening activity on at least two days. The old post agreed with the aerobic part, noting that aerobic exercise increases cardiovascular fitness and helps you lose weight. It also made a claim about blood sugar control in type 2 diabetes. I could not verify that detail in the sources I checked, so if you have diabetes, ask your own doctor how much and what kind of exercise suits you.

How can you combine them?

A simple plan is to do two or three yoga sessions a week for flexibility, balance and relaxation, and to add brisk walking, cycling or swimming on other days. Our post on moderate exercise for fitness offers easy ways to start with cardio, and everyday activities that count as moderate exercise shows how daily tasks add up. If you want a simple yoga routine to start with, try the basic yoga postures and their variations. Combining the two covers strength, stamina, flexibility and a calm mind, which is a more complete picture than yoga alone.

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Buying Home Fitness Equipment: Seven Checks Before You Pay

by on Wednesday, June 23rd, 2010

A treadmill, a rowing machine or a set of resistance bands can make it easier to exercise at home. But fitness equipment is also sold with big promises, and it is easy to spend money on something that ends up in the corner of a room. This guide lists seven checks to make before you buy, and starts with the advertising claims that cannot be true.

Can a machine really melt fat?

No machine can do that on its own. The U.S. Federal Trade Commission (FTC) puts it bluntly: if a product promises weight loss without effort and sacrifice, it is bogus. Its “Gut Check” guide to claims that cannot be true is written for supplements, over-the-counter drugs and products worn on the body or rubbed on the skin, and says it does not cover exercise equipment, but the main points carry over. Meaningful weight loss requires taking in fewer calories than you use, and even for the most effective products, weight loss of more than a pound a week over a long period is unusual. So if an ad promises that you will lose several pounds in a week or drop a size in a month, treat it as a warning sign. Read the FTC guide to spotting false weight loss claims.

Can it burn fat from one body area?

This is another claim to be wary of. Machines and gadgets are often sold as a way to get rid of fat from the belly, hips or thighs. A 2022 review and meta-analysis in the journal Human Movement combined 13 studies with 1,158 participants and found no spot reduction: training one part of the body had no effect on the fat stored in that area. Exercise helps your overall fitness and, together with what you eat, helps you lose fat across the whole body. You cannot choose where it comes off. You can read the study abstract at the journal Human Movement.

Do before-and-after photos prove anything?

They show one person’s result, not what will happen to you. The FTC says that advertisers who use testimonials must either show results that are typical of what other consumers can expect, or clearly disclose what the typical results are. Pictures also rarely say what else the person did, such as changing their diet, so treat testimonials as advertising.

What should you read in the small print?

Read the fine print, because it often says that the results depend on following a calorie-controlled diet as well as using the machine. Check these points before you pay (they are general shopping advice, not rules from a study): the full price including shipping, handling, tax, delivery and assembly fees; the monthly payment and the length of any financing, since a low monthly price can add up to far more than the machine is worth; the length of the warranty and what it covers; the return policy, including who pays for return shipping on a heavy item, since that can cost more than you expect to get back; and how to reach customer service, ideally a number that is answered by a person.

Will you actually use it?

The best machine is the one you use. Think about what you enjoy, how much space you have and whether you would be happier in a class. If you have a health condition or have not exercised for a long time, check with your doctor before starting. The Physical Activity Guidelines for Americans advise adults to get at least 150 to 300 minutes of moderate-intensity aerobic activity each week, and that can come from a walk outdoors, which is free. Our posts on how to choose a gym, group fitness classes and health and fitness describe other ways to be active, and everyday activities that count as moderate exercise shows how much you can do with no equipment at all.

What is a sensible plan?

Set a realistic goal and combine movement with healthy eating. NIDDK says experts recommend an initial weight-loss goal of 5 to 10 percent of your starting weight within six months. Be careful of promises of overnight results: our posts on overnight weight loss and losing weight rapidly explain why quick fixes do not last. If you decide to buy, pick a reputable seller, keep your receipt, and put the machine where you will see it every day.

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Eating to Lower Cholesterol: A Diet Plan Built on Fiber, Plants and Healthier Fats

by on Tuesday, June 1st, 2010

The old version of this post was called “The Best Low Cholesterol Diet Plan,” and it made several large claims: that eating vegetables and soy can be just as effective as medicine, that a vegetarian diet can cut cholesterol by a third in a month, and that a plan followed “religiously” can lower it by 29 percent. Some of those numbers come from a real study, but they describe a tightly controlled trial and not what most people see at home. Here is a more careful version of the same advice, with the targets that official health agencies use.

Why does diet matter for cholesterol?

High LDL (“bad”) cholesterol raises the risk of heart disease and stroke, as our post on what cholesterol is and why too much is a problem explains. The National Heart, Lung, and Blood Institute says that the Therapeutic Lifestyle Changes (TLC) and DASH eating plans can help you lower LDL. They encourage limiting saturated fats from fatty cuts of meat, dairy products and desserts, eating whole grains, fruits and vegetables instead of refined carbohydrates, eating a variety of nuts and preparing foods with little or no salt.

What are the numbers to aim for?

MedlinePlus describes the TLC diet like this: no more than 25 to 35 percent of your daily calories should come from fat, and less than 7 percent of your calories should come from saturated fat. It also advises less than 200 mg of dietary cholesterol a day for people trying to lower their cholesterol, and 10 to 25 grams of soluble fiber a day. The old post’s “reduce saturated fat by seven percent” was a garbled version of that 7 percent limit. For everyone else, the Dietary Guidelines for Americans say less than 10 percent of calories from saturated fat and less than 2,300 mg of sodium a day. The old post gave 2,400 mg, an older figure, so I replaced it.

Which foods help most?

The old post’s food list holds up: oatmeal and oat bran, fruit, beans, nuts, soy foods and vegetables. MedlinePlus lists oatmeal and oat bran, apples, bananas, oranges, pears, prunes and legumes as high in soluble fiber, which helps prevent your digestive tract from absorbing cholesterol. For fats, it suggests swapping saturated fat for lean meat, nuts and unsaturated oils such as canola, olive and safflower. Our post on eating to lower cholesterol with oats, fruit, beans and healthy fats has practical ideas.

Can food work as well as medicine?

For some people it can come close, but not for everyone, and this is where the old post went too far. The study behind the “29 percent” figure was by Jenkins and colleagues and was published in JAMA in 2003. It followed 46 adults with high cholesterol for four weeks. Those on a “portfolio” diet of plant sterols, soy protein, viscous fiber and almonds, low in saturated fat, saw their LDL drop by 28.6 percent, compared with 30.9 percent in those taking the statin lovastatin and 8.0 percent in those on a low-fat control diet. That is a real result, but it came from a strict plan over four weeks, and most people find that hard to keep up. The old claim that a vegetarian diet cuts cholesterol by one-third in a month is not supported by this study, so I removed it. If your doctor has prescribed a statin, keep taking it and use food as an addition. See our post on what statins do.

What might a day of eating look like?

The old post gave a sample day: soymilk and oat bran cereal with chopped fruit and almonds, oatmeal bread and jam for breakfast, bean soup with soy cold cuts and fruit for lunch, and a vegetable and tofu stir-fry for dinner. That is a reasonable pattern. A few cautions: check labels for sodium and trans fat, because processed soy deli slices, margarine and canned bean soup vary a lot (this is general label-reading advice, not a figure from a study).

What else should you do?

Food is only part of it. Regular physical activity also belongs in the plan; see exercise and cholesterol. NHLBI also recommends getting your cholesterol checked and talking with your health care provider about treatment, which may include medicine. For the official guidance, read How to lower cholesterol with diet on MedlinePlus and the NHLBI page on treatment.

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