Types of Exercise that PREVENT Knee Osteoarthritis
Specific exercises will help prevent osteoarthritis of the knees.
But which exercises, specifically, just might prevent this common painful condition?
A study has some surprising results, and enthusiasts of prolonged running won’t like these results.
I’m a former certified personal trainer, and I’m not ready to accept these results, even though they are indeed the results of a carefully controlled study headed by Thomas M. Link, MD, radiology professor and chief of musculoskeletal imaging at University of California, San Francisco.
Dr. Link explains in his report, “According to the results of our study, participating in a high-impact activity, such as running, more than one hour per day at least three times a week appears associated with more degenerated cartilage and potentially a higher risk for development of osteoarthritis.”
Dr. Link adds that “light exercise” and avoiding “frequent” knee-bending may guard against development of osteoarthritis in the knee.
This condition afflicts about 27 million Americans over age 25.
Before you conclude that high-impact exercise is a risk factor for knee osteoarthritis only in those already at risk, such as obese people, or people with previous knee injuries, this study included a control group who did not have outstanding pre-existing risk factors for the condition.
The researchers studied 132 subjects without symptoms, but at risk for knee osteoarthritis.
Also recruited were 33 control subjects who were matched for age and body mass index. Subjects included 66 men and 99 women between 45 and 55.
They answered the Physical Activity Scale for the Elderly questionnaire, and based on that, were placed into three strength training and exercise levels.
For “exercise,” the divisions were: sedentary, light, and moderate to strenuous. For “strength training,” the divisions were: none, minimal and frequent. Subjects also did knee-bending.
Among the three exercise groups, who had the healthiest knee cartilage? The light exercisers.
Among the strength trainers, who had the healthiest cartilage? The “minimal” group. MRI imaging verified the findings.
For women who did moderate to strenuous exercise, an association existed for more degeneration of knee collagen.
The study found that the following physical activities were tied to greater cartilage abnormalities:
Squatting to lift items over 25 pounds, going up at least 10 flights of stairs daily, and deep knee-bending or kneeling at least 30 minutes daily.
Dr. Link says that frequent bending of the knee, and strenuous exercise, are risk factors for osteoarthritis.
According to this study, then, the best kind of exercises for prevention of knee osteoarthritis are the absence of strenuous exercise, avoiding frequent knee bending and squatting, and avoiding high-impact activities like tennis and running.
More specifically, the exercises that may prevent knee osteoarthritis are low-impact like walking, swimming and the elliptical machine.
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Hovis adds that frequent walking in particular, is the smarter choice for preserving healthy cartilage.
I do have questions:
1) Have any studies been done comparing the development of degenerated knee cartilage between lifelong rigorous exercisers, and people who began rigorous exercise later in life?
2) Have any studies been done comparing only lean people to lean people?
3) Have any studies been done that excluded poor exercise form or unsafe biomechanics?
For example, when someone uses the Smith machine for squats, foot position can alter how this affects the knee architecture over time.
4) Has the effect of high intensity interval training on risk of knee osteoarthritis or preservation of cartilage been examined, versus research focusing only on steady-state or long duration running?
If you are not symptomatic for knee osteoarthritis, do your homework very thoroughly before deciding to give up running, plyometrics, barbell squats and, in general, strenuous exercise routines.
Lorra Garrick is a former personal trainer certified by the American Council on Exercise. At Bally Total Fitness she trained clients of all ages for fat loss, muscle building, fitness and improved health.
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Top image: Shutterstock/Africa Studio
Source: .sciencedaily.com/releases/2010/11/101129101912.htm
Why Obese Women Should Do Free Weight Workouts
Obese women absolutely need to do strength training, especially with free weights!
I continue to see a severe shortage of obese women lifting weights, i.e., strength training, especially in the free-weight area.
The free weight area is always barren of obese women. On the rare occasions I see obese women strength training in the free weight area is when they have a personal trainer.
What’s so special about the free weight area? Research clearly shows that training with dumbbells and barbells is superior to burning fat and getting physically fit, than is training with machines.
However, some machines are excellent for some routines, such as lat pull-downs, seated rows, and lateral raises, which help shape shoulders.
If you’re an obese woman, simply observe the women in the free weight area.
Compare them to the women who only hang at the machines, and to women who never do any strength training and instead just do cardio.
You will see a notable difference in physiques. The women with the best bodies, collectively, are always in the free weight area.
Shutterstock/Reshetnikov_art
Why do so few obese women venture into the free weight area, let alone spend most of their workout time there?
Intimidation. Because more “hard-bodies” are in the free weight section, obese women will feel awkward and out of place.
Fear of bulking up. An obese woman may believe that handling barbells and big dumbbells will make her get bigger.
If this sounds like you, I say again, observe the ladies who work hard with free weights. Are they bulky or big?
Sure, you might just happen to see another plus-size woman using free weights.
But she’s not full-figured because she uses free weights.
Look at the women who regularly lift with free weights.
What size dress would you say they wear? Is that size your goal size? Enough said.
What kind of routines should an obese woman do with free weights? You are not limited by your size!
You are only limited by fear. However, if strength training is new to your body, then take it easy and go light; don’t try to set records. This same rule applies to thinner novice women.
Some very effective routines include deadlifts, barbell squats with a Smith machine, leg press, flat or incline bench press, dumbbell press and “clean-and-press,” which is when you pick a barbell off the floor and then press it over your head.
Tips for obese women new to strength training or using free weights:
1. Hire a personal trainer. No, this doesn’t mean spend thousands of dollars. Health clubs offer small training packages. Four sessions can go a long way.
2. Participate in a group fitness class that includes strength training. These classes use dumbbells and barbells. Barbells can be very light.
3. Ask personal trainers at your gym for basic help; they have down time and will gladly answer questions.
5. Consult with a friend who’s experienced with strength training.
Obese individuals, as they become stronger, should not fear increasing the resistance load.
Training should be progressive. When 30 pounds starts feeling less challenging, then go to 35 pounds, and so on. You will not gain inches; you will lose inches.
If you are an obese women, promise yourself that you’ll take a detour from your current path and step into that free weight area of your health club or gym.
Olympic barbells without added weights weigh 45 pounds. Start bench pressing. You’ll get hooked!
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
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Top image: Shutterstock/Reshetnikov_art
Knee Osteoarthritis Treatment Without Surgery: Lose Weight
Before scheduling surgery for your diagnosed knee osteoarthritis, see what happens when you lose weight.
Obesity is a major risk factor for knee osteoarthritis. (more…)
Blast Off Belly Fat 8 Minutes a Week, 4 Minutes at a Time
Do you have belly fat that won’t go away, no matter how much you exercise?
There truly is a secret to burning fat, and this fat-loss technique has been proven time and time again with scientific studies on maximum fat loss. (more…)
Fun Ways to Get in More Steps with Your Pedometer
Counting steps with a pedometer can lose its steam after a while.
It can become a boring way to lose weight, and not only that, but relying only on pedometer step counting for weight loss and fitness has significant limitations. (more…)
The Ideal Body Type for Women: Tall and Long Armed
Tall, long armed women (and young ones at that) are considered the most attractive, according to a study published in the Journal of Evolutionary Biology.
The comprehensive study was conducted by scientists in Australia and Hong Kong.
Are you surprised by the finding of long arms in women, as opposed to long legs?
“Physical attractiveness is an important determining factor for evolutionary, social and economic success,” states Robert Brooks, the study’s lead author, from the University of New South Wales.
According to Brooks, a woman’s body dimensions can indicate to the observer her suitability as a potential mate or longstanding partner, or even her potential as a sexual competitor.
For the study, 96 Chinese women between 20 and 49 were viewed in video form by 92 Australian adults (52 females and 40 males between ages 18-58).
Most of the Australians were of European heritage. The researchers contrasted the ratings of attractiveness by the Australian group, to the ratings given by a Hong Kong group, to eliminate cultural bias.
Among both the Australian viewers and the Hong Kong viewers, ratings for women who were taller, younger and lighter in skin tone were the highest for attractiveness.
A narrow waist, especially relative to height, was also a highly rated feature. Not surprisingly, body mass index (BMI), and hip-to-waist ratio, also scored in as attractive.
Taller models with “longer arms” were given high ratings. Legs didn’t matter much.
Conclusion by Brooks: The consistent ratings of attractiveness by women and men of Hong Kong and Australia, suggest “considerable cross cultural consistency.”
Now, I have a question. How were the viewers able to tell if a woman was tall?
Not all tall women have disproportionately long legs. I’ve seen six foot tall women with 32-inch inseams. I’ve seen 5’5 women with legs that belonged on a six foot tall woman.
If a tall woman is shown in a video just walking towards the camera, with nobody else around for scale, you cannot tell she is tall.
I’ve seen 5’9 and 5’10 celebrity women standing next to much taller men, and there was nothing about the bodies of these women to suggest they were tall; some even appeared to be short (long torsos, relatively short stocky legs), and I know they’re tall only because I know their height.
So I’m very curious how the viewers in this study knew that the women were tall.
As for the long arms, that’s obvious in terms of relative to the body. I’ve seen short ladies with disproportionately long arms, and tall women with arms that belonged on shorter gals.
And I’ve seen tall women with hands that hung practically down to their knees. Thus, arm span relative to height is not a function of height.
If you’re a tall, long armed woman who’s been despairing about your body, relax and remind yourself that these features are considered attractive.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
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Source: http://www.sciencedaily.com/releases/2010/09/100928083844.htm
Top Five Tendon Injuries in People Who Work Out
You know you’ll have hell to pay if you injure a tendon.
You know there’s no such thing as an injured tendon that heals in five days. Or don’t you? (more…)
Can GERD Cause You to Vomit in the Morning after Waking?
“GERD can cause symptoms of nausea and regurgitation of food,” says Franjo Vladic, MD. Morning nausea can make you vomit…sort of. (more…)
Miralax Does NOT Cause Thin Stools; Colon Cancer Can
Don’t get your hopes up that your newly narrow stools are a side effect of Miralax.
“The mechanism of action for Miralax causes water retention in stool, producing a laxative effect,” explains Franjo Vladic, MD, a board certified gastroenterologist with Center for Digestive Health and Endoscopy Center in Ohio.
Dr. Vladic continues, “Consequently, the individual’s stool should ‘bulk’ up the stool, rather than appear thin or small.
“If the individual has small thin stools they should seek medical attention to ensure no organic pathology is causing the symptom.”
Skinny BMs are sometimes referred to as “narrow” or “pencil thin.” Sometimes the term “ribbon” comes up.
Bowel movements that suddenly begin taking on this kind of appearance, like Dr. Vladic says, are not being caused by Miralax.
However, thin stools can be caused by irritable bowel syndrome, a colon polyp, or…colon cancer. But don’t panic just yet. First be sure that what you’re seeing coming out of you and into the toilet bowl are truly, genuinely pencil-shaped poops.
Are they actually narrow, skinny or like a ribbon?
If the cause is a colon polyp or cancer, this is because the polyp or tumor is partially obstructing the opening through which bowel movements are voided — if the tumor is close enough to that opening.
Only so much, then, of the feces can get squeezed through this smaller opening, and hence, the fecal matter comes out almost like how toothpaste comes out of a tube.
Again, Miralax is not the cause of thin stools, even though the timing of you taking the Miralax may coincide with this change in bowel movement appearance.
In fact, nowhere on drugs.com does it state that skinny or thin stools can be caused by Miralax, though the site does point out that more frequent BMs can result.
The site lists additional possible side effects such as gas, diarrhea, rectal pain, stomach pain, cramping, bloating and nausea, plus more serious side effects such as difficulty breathing and tightness in the chest.
What are the odds that colon cancer is causing your stools to be thin?
There is no data out as far as percentage, as in, “Based on your age and dietary habits, there’s a 40 percent chance that your skinny poops are due to colon cancer.”
Though the vast majority of colon cancer cases occur to people over the age of 50, people in their 30s, even 20s, have been known to develop this illness — though it’s quite rare in this age group.
Now that you know that Miralax likely is not the cause of your thin or narrow stools — according to Dr. Vladic — you might want to take a home colon cancer screening test called Cologuard — just to gain more reassurance.
The Cologuard kit
Cologuard is simple to use. You collect a BM sample and mail it off. Cologuard uses state of the art DNA technology to identify abnormal cells in your sample.
Though Cologuard does not diagnose colon cancer, it’s excellent for detecting suspicious looking cells, and from that point, your doctor can recommend a colonoscopy.
Cologuard must be ordered by your doctor.
If your doctor has not heard of Cologuard, give him or her Cologuard’s number: 1-844-870-8870. New-onset thin stools should never be ignored.
Dr. Vladic’s special interests include acid reflux, colitis, colon cancer, GERD, heartburn, IBS, liver disease, obesity, pancreatitis and peptic ulcer, among many others.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
Source: drugs.com/sfx/miralax-side-effects.html
Can Canned Beets Cause Red in Stools?
If you see what looks like blood in your poops, this COULD be from the canned beets you ate yesterday.
The sight of this in the toilet bowl has been known to freak people out because to the inexperienced, the coloration looks like blood.
Those Blasted Beets
“Beets and many berries, along with some medications, all have the ability to color urine or stool,” says Franjo Vladic, MD, a board certified gastroenterologist with Center for Digestive Health and Endoscopy Center in Ohio.
Dr. Vladic continues, “Beets are the most notorious culprit, causing urine to redden within hours, and depending upon transit time, can cause stool to look redder for days.”
Next time this happens to you, take images of the contents of the toilet bowl to keep it handy for reference for when it occurs again.
You can also present the image to your doctor if you’re concerned enough to get an exam.
Your doctor will want to know if, in addition to the red in your stools, you have other new symptoms.
Worrisome new symptoms would include nausea, abdominal pain, unexplained weight loss or fatigue, and a feeling of constipation even after you have voided.
Canned Beets: Anything Unique?
There is nothing about the canning process, though, that would make canned beets more likely or less likely to redden your stools when compared to fresh beets (raw or cooked).
Whether beets come in a can, raw in a salad or cooked after coming from the produce department, this superfood contains betaine.
This is the pigment that causes red to appear in the stools and urine of a small percentage of people.
This is a perfectly benign situation, though scary to those who are not familiar with it.
Dr. Vladic’s special interests include acid reflux, colitis, colon cancer, GERD, heartburn, IBS, liver disease, obesity, pancreatitis and peptic ulcer, among many others.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
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