How’s Your Heart Health?

I’d like to highlight this week the second of the five numbers that I believe every adult should know about their own health status. This is your cardiovascular risk calculator. This number helps to provide a 10-year risk estimate for developing a significant cardiovascular problem such as a heart attack or stroke.

I believe the number is extremely useful because it provides data that can then be used to guide actionable steps that you could take in conjunction with consultation from your personal physician. Heart disease is the leading cause of death amongst U.S. adults, and you can take positive steps to reduce your risk.

However, there are some people who may find that they are at higher risk than what they had previously thought, and this knowledge could be upsetting to them. If you’re the type of person who can get anxiety over learning medical test results, I would still recommend that you know this number but do so only by first consulting your personal physician for guidance.

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Want To Lose Fat? You Need Zone 2 Exercise

I’m a big believer in high intensity interval training as a very effective way to improve cardiovascular fitness. But to lose fat your best bet would be to use zone 2 heart rate training. Zone 2 is not only effective in helping you lose body fat, but also has great benefits to improve glucose sensitivity and reduce heart disease risk.

The reason zone 2 training is so effective is due to the fuel (fat) used by the muscles during this type of training. In today’s post I’ll provide a brief description of the science behind fat burning in zone 2, how to know whether you’re in zone 2 during training, and how much time you should spend in that zone each week.

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Why We All Need To Care About Metabolic Syndrome

I wrote in last week’s post about five important risk calculators that if applied together will give a person an excellent picture of their overall health status. In today’s post I want to go into more detail about the metabolic syndrome, its effects on the body as a whole and how it is linked to joint pain and osteoarthritis.

It appears to also heavily influence the common generalized body ache that many people feel. Metabolic syndrome is one of the conditions that is a precursor to many problems, and will have a negative effect on sports health, joint health, and physical performance.

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Five Numbers Every Adult Needs To Know

Adults in most western countries are faced with many day-to-day challenges that interfere with our ability to achieve good health. Work stress, family stress, too much time spent commuting, easy access to low quality fast food, etc.- these all have negative effects on our health. Yet it’s still possible to start making inroads towards better health.

I believe in data, and there are some numbers all of us should know. For those motivated to take action you can then use the numbers to target areas of focus. There are literally hundreds of data points you can gather but I highlight here five measurements that you might not be familiar with, but are incredibly useful and easily obtained. In coming weeks I’ll expand on each of these topics along with practical applications. For now, have a look at these risk calculators to get an idea of where you stand.

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A Decade Of Sports Health

The first decade of the 2000s saw significant advancements in sports health, many of which I expect will continue to be major themes over the next ten years. From my perspective, here are some areas that stood out:

Surgical procedures strongly moved towards minimally invasive techniques
Biologics and non-surgical therapies multiplied
High intensity interval training (HIIT) is the most effective way to build cardiovascular fitness in the shortest amount of time
Active movement for life has critical benefits for every body system and across all age groups

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Take The Fear Out Of HIIT

By Dev K. Mishra, M.D. President, Sideline Sports Doc Clinical Assistant Professor of Orthopedic Surgery, Stanford University Key Points: High intensity interval training (HIIT) is an extremely time-efficient way to build cardiovascular fitness Many people with orthopedic or medical impairments are scared off by the words “high” and “intensity” but should not be afraid- everything…

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How Does Exercise Actually Make You Better?

I’m sure pretty much everyone knows that exercise is a good thing and makes us fitter and better. The right kind of exercise will make you feel better, look better, and likely add to your healthspan. But the exact mechanisms that lead from exercise to better health are surprisingly hard to pinpoint.

A recently published scientific studyshows that certain groups of proteins in the body are present in larger quantities in people who exercise regularly, suggesting that the proteins are somehow responsible for actions leading to improved health status. This study did now investigate cause and effect, but it sheds light on a previously poorly understood area. The field of “proteomics”- the study of body proteins and their functions- may lead to exciting discoveries in exercise science.

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