Top 10 Calorie Burning Cardio Exercises

Here's a quick, straight to the point (and cute) list of the Top 10 Calorie Burning Cardio Exercises.

Enjoy!

Physical Activity Can Reduce the Genetic Predisposition to Obesity by 40 Percent, Study Finds

"Although the whole population can benefit from a physically active lifestyle, in part through reduced obesity risk, a new study shows that individuals with a genetic predisposition to obesity can benefit even more. The research, carried out by Dr. Ruth Loos from the Medical Research Council Epidemiology Unit in Cambridge, United Kingdom, and colleagues, published in PLoS Medicine suggests that the genetic predisposition to obesity can be reduced by an average of 40% through increased physical activity.

The authors used a cohort study of 20,430 people living in Norwich, UK and examined 12 different genetic variants which are known to increase the risk of obesity. The researchers tested how many of these variants each study participants had inherited from either parent. They then assessed the overall genetic susceptibility to obesity by summing the number of variants inherited into a 'genetic predisposition score'. Most individuals inherited between 10 and 13 variants, but some had inherited more than 17 variants, while others fewer than 6. In addition the researchers assessed occupational and leisure-time physical activities in each individual by using a validated self-administered questionnaire. The researchers then used modeling techniques to examine whether a higher 'genetic predisposition score' was associated with a higher body mass index (BMI)/obesity risk and, most importantly, they also tested whether a physically active lifestyle could attenuate the genetic influence on BMI and obesity risk.

The researchers found that each additional genetic variant in the score was associated with an increase in BMI equivalent to 445g in body weight for a person 1.70 m tall and that the size of this effect was greater in inactive people than in active people. In individuals who had a physically active lifestyle, this increase was only 379 g/variant, or 36% lower than in physically inactive individuals in whom the increase was 592 g/variant. Furthermore, in the total sample each additional obesity-susceptibility variant increased the odds of obesity by 1.1-fold. However, the increased odds per variant for obesity risk were 40% lower in physically active individuals (1.095 odds/variant) compared to physically inactive individuals (1.16 odds/variant).

These findings challenge deterministic views of the genetic predisposition to obesity that are often held by the public, as they suggest that even people at greater genetic risk of obesity can benefit from adopting a healthy lifestyle.

The authors say: "Our findings further emphasize the importance of physical activity in the prevention of obesity.""

Article reprinted from the Science Daily, originally written by PLoS Medicine.

Can Wii Fit Make You Fit?

"Wii Hula and Step Games Can Provide Exercise Benefits—at Intermediate or Higher Levels, Reports The Journal of Strength and Conditioning Research

Philadelphia, PA (March 9, 2011) - Playing two Wii Fit video games—Step and Hula—can provide adequate exercise to improve health and physical fitness, reports a study in the March issue of The Journal of Strength and Conditioning Research, official research journal of the National Strength and Conditioning Association. The journal is published by Lippincott Williams & Wilkins, a part of Wolters Kluwer Health.

These Wii Fit games "can be used as an effective mode of physical activity to improve health in adult women," according to the study by honors students Jennifer R. Worley and Sharon N. Rogers, and their advisor, Robert R. Kraemer, Ed.D., FACSM, of Southeastern Louisiana University, Hammond. However, the researchers emphasize that players "should strive to participate at higher (intermediate) game levels" to gain exercise benefits.

Active Video Games Have Potential to Improve Fitness
Healthy young women were studied while playing Wii Fit games: Step, a step aerobics workout; and Hula, a simulated hula-hoop game. Oxygen consumption, energy expenditure, and other measures of the body's response to exercise were assessed as players advanced through different levels of each game.

At the starting levels, neither game produced high levels of oxygen consumption or perceived exercise intensity. However, as the women advanced to the intermediate levels, the exercise intensity increased. In both the Step and Hula games, the intermediate level produced energy expenditure equivalent to a fairly brisk walking pace of 3.5 miles per hour.

Of the two games, the Hula game provided higher oxygen consumption and energy expenditure. "This could be attributed to the fact that the hula involves more total body movement exercise than step and uses more muscle groups," Ms. Worley and coauthors write. At the intermediate level of the Hula game, players could burn approximately five calories per minute.

Video games have become a popular recreational activity for many people. One study found that up to 45 percent of U.S. adults play video games, with evidence that those who spend more time playing have lower physical (and mental) health. In recent years, several new games have been introduced that seek to incorporate physical activity into video gaming. The new study is one of the first to evaluate whether these games really provide sufficient exercise to improve health and fitness.

Based on the new findings in healthy young women, at least some Wii Fit games—particularly the Hula game—do indeed provide meaningful exercise. "[The] findings suggest that the Wii Fit can be used as an effective activity for promoting physical health in this population," the researchers conclude. However, they stress that the games don't provide much benefit at the starting level—players who want a real workout will need to play at the intermediate or higher game levels."

Article was taken from the March issue of The Journal of Strength and Conditioning Research, which can be found here.

Every Sunday: Premier Scottsdale Bootcamps and Phoenix Bootcamp Classes!

Scottsdale Bootcamp and Phoenix (Arcadia) Bootcamp classes are in full effect!

Experience GetFitAZ Scottsdale and Phoenix's Bootcamps and you'll receive an incredible metabolic and intense workout! Our bootcamp classes are for people at all fitness levels. If you desire to improve your health and sense of well being, lose weight, or just to mix up your workout regimen, bootcamps are the perfect for you!

GetFitAZ currently offers Scottsdale Bootcamp and Phoenix Bootcamp classes every Sunday morning. Weekday morning classes being in March! Our schedule is as follows:

9:00 AM in Phoenix (Arcadia): Peak Studio 3734 E. Indian School Rd., Phoenix, AZ. 85018
11:00 AM in Scottsdale: Edge Fitness 7117 East Mercer Lane Scottsdale, AZ 85254

If you plan to attend, please stop by 5-10 minutes early to fill out a health and waiver sheet. You can reach us at 480-788-8118 or email train@getfitaz.com for more info

High BMI in Childhood Linked to Greater Heart Disease Risk in Adolescence

Article appeared on the ScienceDaily (Nov. 26, 2010)

"Children who have a high body mass index (BMI) between 9 and 12 years of age are more likely to have high blood pressure, cholesterol and blood insulin levels (all risk factors for developing heart disease) by the time they reach adolescence, according to a study published online in the British Medical Journal.

Reassuringly, say the authors, children with a high BMI who shed the weight by the time they reach adolescence have better heart disease risk profiles than those who remain overweight.

It was well known that greater childhood or adolescent obesity is linked to a higher risk of heart disease in later life. However, this is the first study to investigate the link between BMI, waist circumference, and fat mass at age 9-12 and heart disease risk factors at age 15-16.

A total of 5,235 children took part in the study, led by Professor Debbie Lawlor from the University of Bristol. The children were part of the Avon Longitudinal Study of Parents and Children (ALSPAC), which has tracked the health of more than 14,000 children since birth.

The researchers assessed the childrens' BMI, waist circumference, and fat mass between the ages of 9 to 12.

When the children reached adolescence (15 -16 years of age) their blood pressure, cholesterol, glucose and insulin levels were tested. Positive results in these tests are risk factors for heart disease.

The results show that a high BMI at age 9-12 was associated with adverse heart disease risk factors at age 15-16, even when the analysis was adjusted for a wide range of other factors. Interestingly, waist circumference or fast mass measurements were not linked with adolescent heart disease risk factors any more strongly than BMI.

It is reassuring, say the authors, that overweight children who change to normal weight by the time they reach adolescence have better heart disease risk profiles than overweight children.

However they conclude: "Our findings highlight the need to shift the whole childhood population distribution of adiposity downwards and to develop interventions that safely and effectively reduce weight and improve cardiovascular risk factors in overweight/obese children.""

http://www.sciencedaily.com/releases/2010/11/101125202018.htm

F as in Fat: How Obesity Threatens America's Future 2010

Article courtesy of the Trust For America's Health

http://healthyamericans.org/reports/obesity2010/



"Adult obesity rates increased in 28 states in the past year, and declined only in the District of Columbia (D.C.), according to F as in Fat: How Obesity Threatens America's Future 2010, a report from the Trust for America's Health (TFAH) and the Robert Wood Johnson Foundation (RWJF). More than two-thirds of states (38) have adult obesity rates above 25 percent. In 1991, no state had an obesity rate above 20 percent.

The report highlights troubling racial, ethnic, regional and income disparities in the nation's obesity epidemic. For instance, adult obesity rates for Blacks and Latinos were higher than for Whites in at least 40 states and the District of Columbia; 10 out of the 11 states with the highest rates of obesity were in the South -- with Mississippi weighing in with highest rates for all adults (33.8 percent) for the sixth year in a row; and 35.3 percent of adults earning less than $15,000 per year were obese compared with 24.5 percent of adults earning $50,000 or more per year.

"Obesity is one of the biggest public health challenges the country has ever faced, and troubling disparities exist based on race, ethnicity, region, and income," said Jeffrey Levi, PhD, executive director of TFAH. "This report shows that the country has taken bold steps to address the obesity crisis in recent years, but the nation's response has yet to fully match the magnitude of the problem. Millions of Americans still face barriers - like the high cost of healthy foods and lack of access to safe places to be physically active - that make healthy choices challenging."

The report also includes obesity rates among youths ages 10-17, and the results of a new poll on childhood obesity conducted by Greenberg Quinlan Rosner Research and American Viewpoint. The poll shows that 80 percent of Americans recognize that childhood obesity is a significant and growing challenge for the country, and 50 percent of Americans believe childhood obesity is such an important issue that we need to invest more to prevent it immediately. The survey also found that 84 percent of parents believe their children are at a healthy weight, but research shows nearly one-third of children and teens are obese or overweight. Obesity rates among youths ages 10-17 from the 2007 National Survey of Children's Health (NSCH) also were included in the 2009 F as in Fat report. Data collection for the next NSCH will begin in 2011. Currently, more than 12 million children and adolescents are considered obese.

"Obesity rates among the current generation of young people are unacceptably high and a very serious problem," said Risa Lavizzo-Mourey, M.D., M.B.A., RWJF president and CEO. "To reverse this national epidemic, we have to make every community a healthy community. Americans are increasingly ready and willing to make that investment."

Additional key findings include:

• Adult obesity rates for Blacks topped 40 percent in nine states, 35 percent in 34 states, and 30 percent in 43 states and D.C.
• Rates of adult obesity for Latinos were above 35 percent in two states (North Dakota and Tennessee) and at 30 percent and above in 19 states.
• Ten of the 11 states with the highest rates of diabetes are in the South, as are the 10 states with the highest rates of hypertension.
• No state had rates of adult obesity above 35 percent for Whites. Only one state-West Virginia-had an adult obesity rate for Whites greater than 30 percent.
• The number of states where adult obesity rates exceed 30 percent doubled in the past year, from four to eight --Alabama, Arkansas, Kentucky, Louisiana, Mississippi, Oklahoma, Tennessee and West Virginia.
• Northeastern and Western states had the lowest adult obesity rates; Colorado remained the lowest at 19.1 percent.

The report found that the federal government and many states are undertaking a wide range of policy initiatives to address the obesity crisis. Some key findings include that:

At the federal level:

• The new health reform law, the Patient Protection and Affordable Care Act of 2010, has the potential to address the obesity epidemic through a number of prevention and wellness provisions, expand coverage to millions of uninsured Americans, and create a reliable funding stream through the creation of the Prevention and Public Health Fund;
• Community Transformation grants have the potential to help leverage the success of existing evidence-based disease prevention programs;
• President Barack Obama created a White House Task Force on Childhood Obesity, which issued a new national obesity strategy that contained concrete measures and roles for every agency in the federal government; and.
• First Lady Michelle Obama launched the "Let's Move" initiative to solve childhood obesity within a generation.

And at the state level:

• Twenty states and D.C. set nutritional standards for school lunches, breakfasts and snacks that are stricter than current United States Department of Agriculture requirements. Five years ago, only four states had legislation requiring stricter standards.
• Twenty-eight states and D.C. have nutritional standards for competitive foods sold in schools on à la carte lines, in vending machines, in school stores, or through school bake sales. Five years ago, only six states had nutritional standards for competitive foods.
• Every state has some form of physical education requirement for schools, but these requirements are often limited, not enforced or do not meet adequate quality standards.

• Twenty states have passed requirements for body mass index screenings of children and adolescents or have passed legislation requiring other forms of weight and/or fitness related assessments in schools. Five years ago, only four states had passed screening requirements.

To enhance the prevention of obesity and related diseases, TFAH and RWJF provide a list of recommended actions in the report. Some key policy recommendations include:

• Support obesity- and disease-prevention programs through the new health reform law's Prevention and Public Health Fund, which provides $15 billion in mandatory appropriations for public health and prevention programs over the next 10 years.
• Align federal policies and legislation with the goals of the forthcoming National Prevention and Health Promotion Strategy. Opportunities to do this can be found through key pieces of federal legislation that are up for reauthorization in the next few years, including the Child Nutrition and WIC Reauthorization Act; the Elementary and Secondary Education Act; and the Surface Transportation Authorization Act.
• Expand the commitment to community-based prevention programs initiated under the American Recovery and Reinvestment Act of 2009 through new provisions in the health reform law, such as Community Transformation grants and the National Diabetes Prevention Program.
• Continue to invest in research and evaluation on nutrition, physical activity, obesity and obesity-related health outcomes and associated interventions."
  

Fit City Bootcamp - Every Sunday in Phoenix and Scottsdale!

AZ Fitness Concepts present two bootcamps every Sunday morning!

Bootcamps are a great way for individuals to change up their current workouts, bond with others and build friendships, and have fun! Whether your fitness goals are to lose weight, get stronger, or improve your conditioning and overall fitness, everybody is welcome to attend! Bring a friend to join in!

Locations and times:
9:00 AM in Arcadia: Peak Studio 3734 E. Indian School Rd., Phoenix, AZ. 85018

11:00 AM in Scottsdale : Edge Fitness 7117 East Mercer Lane Scottsdale, AZ 85254

If you have questions, would like to try a class out, etc., you can reach us at 480-788-8118 or email us your contact info at train@getfitaz.com

What to expect:
Bootcamps will last approximately 45-60 minutes long. Attendees will go through warm ups, stretching, strength + conditioning drills, and a post-workout stretch with cool down. Water and towels will be provided.

What to bring:
Please show up 10-15 minutes early to fill out a health info sheet/waiver and to ask any questions. If you have a yoga mat, please bring it!

Weekly and monthly rates are available. We also offer referral bonuses for our clients! Bootcamps are $15/drop in rate per class, $45/month unlimited (4 classes). If you refer a friend for unlimited bootcamp and receive $10 off!

More info can be found at: http://www.getfitaz.com/bootcamp

Questions? RSVP? Call us at 480-788-8118 or email train@getfitaz.com

Fit City Bootcamp is conducted by Certified Personal Trainer and AFAA Group Exercise Specialist, Shane Lamers. Shane currently possesses over 5 years in the fitness industry, has a current CPR/AED certification, and tailors all bootcamps/workouts toward each individuals fitness needs and goals in a safe manner. Fit City Bootcamp will be held every Sunday at the times/locations listed above.

Have low back pain? Exercise more, not less.

Article courtesy of the University of Alberta

http://www.rso.ualberta.ca/news.cfm?story=91707

by Bev Betkowski

"(Jun 8, 2009) - Edmonton-People with lower back pain are better off exercising more, not less.

A University of Alberta study of 240 men and women with chronic lower-back pain showed that those who exercised four days a week had a better quality of life, 28 per cent less pain and 36 per cent less disability, while those who hit the gym only two or three days a week did not show the same level of change.

"While it could be assumed that someone with back pain should not be exercising frequently, our findings show that working with weights four days a week provides the greatest amount of pain relief and quality of life," said Robert Kell, lead author of the study and an assistant professor of exercise physiology at the University of Alberta, Augustana Campus.

About 80 per cent of North Americans suffer from lower back pain.

Kell presented some of the findings May 30 at the American College of Sports Medicine conference in Seattle, Wash.

In the study, groups of 60 men and women with chronically sore lower backs each exercised with weights in two, three or four-day weekly programs, or not at all. Their progress was measured over 16 weeks. The level of pain decreased by 28 per cent in programs that included exercise four days a week, by 18 per cent three days a week and by 14 per cent two days a week. The quality of life, defined as general physical and mental well-being, rose by 28 per cent, 22 per cent and 16 per cent respectively."

Note: While exercise may benefit most individuals with low back pain, not all equipment is recommended for use. For example, machines such as the leg press or bicycle can add tremendous amounts of stress onto the lumbar spine and is not recommended. It is advised that individuals should consult a physician and/or qualified fitness professional before beginning any exercise program. Any questions? Please email me.

Trying to lose weight? Drink more water.

"(Health.com) -- Forget diet pills and cleanses. A new study suggests that an effective weight-loss aid is available straight from your kitchen sink.

Drinking two 8-ounce glasses of water before breakfast, lunch, and dinner while also cutting back on portions may help you lose weight and keep it off for at least a year, according to research presented today at the annual meeting of the American Chemical Society, in Boston.

"As part of a prudent, low-calorie weight-loss diet, adding water may help with weight-loss success," says Brenda Davy, Ph.D., the lead author of the study and an associate professor of nutrition at Virginia Tech, in Blacksburg.

Health.com: The wet way to lose weight

Dietitians have long recommended drinking water as a way to shed pounds, but little research has been done to confirm this conventional wisdom, the researchers say. Though small, Davy's study is the first randomized controlled trial to examine the benefits of "preloading" with water before meals.

The study included 48 overweight or obese men and women between the ages of 55 and 75 who were on a low-calorie diet (1,200 calories per day for women and 1,500 calories per day for men). Half of the people were instructed to drink 16 ounces of water -- the amount in a small bottle of spring water -- before meals.

After three months, the participants who drank water had lost an average of about 15.5 pounds, compared with just 11 pounds in the control group, according to the study, the first results of which were published earlier this year in the journal Obesity.

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And the weight loss appears to be lasting, new data suggest. After a full year of the same regimen, the water drinkers had slimmed down by an additional 1.5 pounds, on average, while those who didn't load up on water before meals gained about 2 pounds, Davy says. (Unlike the data published in Obesity, the findings presented today have not been thoroughly vetted by other experts in the field, as is required by most medical journals.)

Davy and her colleagues aren't sure why drinking water before meals encourages weight loss, but the main reason appears to be that it helps fill your stomach, making you less hungry and less likely to overeat.

In addition, drinking more water may discourage you from guzzling soda and other calorie-laden beverages. (The study included only plain water, not mineral, flavored, or vitamin waters.) Even the routine of drinking water before meals may have a beneficial effect because it's a reminder that you're trying to lose weight, the researchers suggest.

Health.com: 15 big benefits of water

Drinking more water is a low-risk way to lose excess weight, especially if it takes the place of other liquid calories, says Stephen Cook, M.D., an obesity expert at the University of Rochester Medical Center, in N.Y.

"This is an easy way to replace those calories, and if everything is equal, it will slow down your weight gain or reverse it," says Cook, who was not involved in the new research. "It is one of the safest things we can recommend to help people lose weight."

Davy says that people who are trying to lose weight should bring a refillable water bottle to work and drink from it throughout the day. "And try to have two cups of water 20 minutes before each main meal," she says.

Health.com: How much water do you really need?

While each person's hydration needs are different, the Institute of Medicine advises that men and women try to consume about 3.7 and 2.7 liters of water a day, respectively, including water found in food and other beverages.

The American Chemical Society is a nonprofit professional organization for scientists that was chartered by Congress in 1937."

Link courtesy of http://www.cnn.com/2010/HEALTH/08/23/drink.water.lose.weight/index.html