Fitness IQ

Is a collection of Random Health & Fitness Questions that we get asked or that we find important. I will post new ones each week or two.









Fitness IQ

Fitness IQ 411 What Vegan Foods are Complete Proteins?

It is best to have complete protein source at each meal. Here are some vegan soruces. See full article here

See article at Healthline.com

Here are 13 nearly complete protein sources for vegetarians and vegans.

          Quinoa. Quinoa is an ancient grain that looks similar to couscous but has a crunchy texture and nutty flavor. ...

          Tofu, tempeh, and edamame. ...

          Amaranth. ...

          Buckwheat. ...

          Ezekiel bread. ...

          Spirulina. ...

          Hemp seeds. ...

          Chia seeds.


Fitness IQ 410 What is a Complete and Incomplete Protein Complete proteins have all the essential amino acids our bodies need. Animal-based protein like meat, poultry, fish, eggs, milk, and cheese are considered complete proteins. Quinoa and soy are plant-based complete proteins. Incomplete proteins don't include all the essential amino acids. By combining complementary proteins -- grains, like rice or bread, and plant-based protein sources, like peanuts, peanut butter or peanuts or beans – you create a complete protein.


Fitness IQ 409 What is Satiety and how to improve it? Satiety (pronounced "sa-TIE-atee"). It's a buzzword for the state of feeling full, one word in a new vocabulary that includes terms like "energy density," "sensory-specific satiety', and "volumetrics" acccording to WebMed. Please see this article to see foods that are really filling (Article). My go to ones are vegetables, beans, oatmeal, yogurt, cottage cheese, and at times boiled sweet potatoes.


Fitness IQ 408 How is Excess Sugar bad for you? When you eat excess sugar, the extra insulin in your bloodstream can affect your arteries all over your body. It causes their walls to get inflamed, grow thicker than normal and more stiff, this stresses your heart and damages it over time. This can lead to heart disease, like heart failure, heart attacks, and strokes. It can affect kidneys, sexual health, pancrease, liver, skin, joints, teeth. ( See more ) Remember men only 150 and women 100 calories a day of added sugar according to the AHA.  


Fitness IQ 408 How does breathing through your nose help your teeth? There are numerous benefits to nasal breathing and dangers to mouth breathing. Harvard Health suggests that mouth breathing can dry out your gums and the tissue lining your mouth, leading to a change in the natural bacteria, which can promote gum disease and tooth decay. Dry mouth also change the acidity levels in your saliva and throw off the pH balance in your mouth. Ultimately, this makes a more corrosive environment for your teeth that can facilitate tooth decay ( see more here ).


Fitness IQ 407 What is the minimum amount of exercise you should do daily? I am in the camp that small, regular bouts of physical activity can pay huge health dividends. As little as 5 to 10 minutes of continuous movement has been shown to be helpful. You can easily just climb a flight of stairs, run in place, march in place, or go out for a walk at points during your day.  That being said there are defined guidelines based on years or research. The U.S. Department of Health and Human Services (HHS), ACSM, ACE, and HAA has long recommended a weekly minimum of 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise. (Walking and easy cycling are two “moderate” forms of physical activity, while hiking uphill or running are considered “vigorous) HHS also recommends twice- weekly “muscle-strengthening” training sessions, which includes activities like weight lifting. A 2018 research review conducted by the group of scientists tasked with updating the HHS guidelines supported these exercise minimums.


Fitness IQ 406 Is Coconut Water Good for You? I guess it is ok, but what is wrong with water and having fruits and veggies instead. According to WebMed there are some health benefits to drinking coconut water. It’s an all-natural way to hydrate, cut sodium, and add potassium to diets. Most Americans don’t get enough potassium because they don’t eat enough fruits, vegetables, or dairy, so coconut water can help fill in the nutritional gaps. Beyond that, the scientific literature does not support the hype that it will help with a laundry list of diseases. (See more at WebMed)


Fitness IQ 405 Is Red Meat bad for you? According to Harvard Health a diet rich in red meat is linked to many health problems, such as heart disease, type 2 diabetes, and colorectal cancer. A Harvard-led study published online June 12, 2019, by BMJ suggests that boosting your red meat intake increases your risk for early death. ( See More )


Fitness IQ 404 What is the best way to combat stress? According to Healthline.com

It might seem contradictory, but putting physical stress on your body through exercise can relieve mental stress.

The benefits are strongest when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who don’t exercise.


Fitness IQ 403 What is Health Literacy? Health Literacy is the ability to acquire, process, understand and communication health information in order to make healthy decisions about oneself. Believe it or not almost 90% of the US population is health illiterate.


Fitness IQ 402 What are some good healthy protein sources?

Here is a list of 20 delicious foods that are high in protein.

          Eggs. Whole eggs are among the healthiest and most nutritious foods available. ...

          Almonds. Almonds are a popular type of tree nut. ...

          Chicken breast. Chicken breast is one of the most popular protein-rich foods. ...

          Oats. ...

          Cottage cheese. ...

          Greek yogurt. ...

          Milk. ...

          Broccoli.

See more at Healthline.com

I would limit the egg yolks to one a day if you have good cholesertol and limit lean red meat to 2 x a week.


Fitness IQ 401 I am Fit Program (see fittec.us)


Fitness IQ 400 How many Grams of Protein do you need a day?

It is much less than you think. According to the Dietary Reference Intake report for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams. Most people meet that amount in one meal. I always suggest to have some form of protein at every meal, where at least one is a non-animal based form of protein.


Fitness IQ 399 Are there any benefits from walking backwards? Believe it or not there just might be. I do include it in some of my aerobic classes because we lose that ability as we age. It may improve your balance and help strengthen muscles in a different way. While walking normally (forward motion) is something that we do everyday without any conscious thought, walking backward can help you improve your leg endurance and aerobic capacity more rapidly. That’s because the challenge you are placing on your body is greater. You’re forcing your body to adapt to new and unfamiliar demands, which promotes improvements and growth in your physical fitness. A study found that backward running reduced anterior knee pain compared to forward running. Another study found that a combination of backward running and walking may improve cardiorespiratory fitness and change body composition. See more here.


Fitness IQ What are High Non-Animal Protein Based Foods?


Fitness IQ 398 What foods are bad for arthritis? Well there are deinitely foods that you should avoid to decrease inflammation.

Foods that cause inflammation from Harvard Health

Try to avoid or limit these foods as much as possible:

          refined carbohydrates, such as white bread and pastries

          French fries and other fried foods

          soda and other sugar-sweetened beverages

          red meat (burgers, steaks) and processed meat (hot dogs, sausage)

          margarine, shortening, and lard

Anti-inflammatory foods

An anti-inflammatory diet should include these foods:

          tomatoes

          olive oil

          green leafy vegetables, such as spinach, kale, and collards

          nuts like almonds and walnuts

          fatty fish like salmon, mackerel, tuna, and sardines

          fruits such as strawberries, blueberries, cherries, and oranges


Research shows that dietary interventions, such as eliminating certain foods and beverages, may reduce symptom severity in people with inflammatory arthritis and osteoarthritis, as well as improve their overall quality of life.

Here are 8 foods and beverages to avoid if you have arthritis. (see Healthline)


Fitness IQ 397 Is Tea good for you? Tea, especially green tea, is often said to be good for your health. Tea contains substances linked t a lower risk for heart disease, cancer, and diabetes. But keep tea's healthy boost in perspective. The Harvard Health article says tea consumption, especially green tea, may not be the magic bullet, but it can be incorporated in an overall healthy diet with whole grains, fish, fruits and vegetables, and less red and processed meat.


Fitness IQ 396 Is there a virus that can make you fat? Yes there is. According to an article that is well supported a virus that causes obesity Adenovirus-36 (Adv36) is a human “common cold” virus that is easily caught from an infected person who is coughing or sneezing, or if they do not wash their hands after having a bowel movement. At least one-third of people affected by obesity have been infected and multiple investigators all around the world have started to work on this virus (see article).


Fitness IQ 395 Is Coffee Bad for You? According to Harvard Health drinking two to five daily cups of coffee may protect against heart disease, diabetes, and some cancers, but too much can cause problems like anxiety, nervousness, and insomnia. Now, a review of existing research suggests that a moderate approach to coffee is the best medicine. Scientists can't say for sure why coffee is healthy. Given that the benefits are more strongly related to coffee compared with other caffeinated drinks, they likely result from ingredients in coffee other than caffeine.


Fitness IQ 394 Are certain foods bad for arthritis? It depends. If you have osteoarthritis (wear and tear disease of the joint) you should eat a healthy diet, which does not exclude healthy foods like wheat, barley, grains as well as casein found in milk. If you have inflammatory arthritis those items should be discussed when you speak to your doctor or physician.

Below are eight foods that are associated with increased inflammation and should be limited for people who have osteoarthritis.

          Sugar. ...

          Salt. ...

          Saturated Fat and Trans Fats. ...

          Refined Carbs. ...

          Omega-6 Fatty Acids. ...

          Dairy. ...

          Alcohol. ...

          MSG.

Regarding Dairy this is the full fat version. The lowfat version should not be much of an issue.


According to Healthline.com those with Rheumatoid Arthritis should avoid all of the above and

          Processed and Red Meat (we all should avoid this)

          Foods High in AGE

          Gluten Containing Foods



Fitness IQ 393 Are nightshade foods bad for you?Nightshade is a family of plants that includes tomatoes, eggplant, potatoes, and peppers. Some people with IBD or autoimmune disease or sensitivities to might want to avoid, but if you do not I do not think that they should not be part of a healthy diet.

According to Healthline.com

• Nightshades are nutrient-dense foods that may provide a number of health benefits through their vitamin, mineral, fiber, and antioxidant content.

• Some animal studies suggest that nightshades could have negative effects in people with IBD, but more research is needed in humans before recommendations to eliminate nightshades can be made.

• People claiming to have nightshade sensitivities have found symptom relief by avoiding them, though there’s no research supporting this. Others have rare allergies to nightshades.

• People claiming to have nightshade sensitivities have found symptom relief by avoiding them, though there’s no research supporting this. Others have rare allergies to nightshades.

• Eliminating nightshades means missing out on some important nutrients. However, there are many other nutrient-rich foods you can try.

Nightshade vegetables contain important nutrients and provide many health benefits. Most people are encouraged to eat them. Other people may choose to avoid nightshades due to sensitivities.If you feel that you’re sensitive to nightshades, there are plenty of other fruits and vegetables you can eat instead as part of a healthy diet.


     

Fitness IQ 392 Where did 10,000 steps come from? The 10,000 steps a day target seems to have come about from a trade name pedometer sold in 1965 by Yamasa Clock in Japan accodring to the The Conversation Website. The device was called “Manpo-kei”, which translates to “10,000 steps meter”. This was a marketing tool for the device and has seemed to have stuck across the world as the daily step target (see site).


Fitness IQ 391 How many steps do I really need to get daily? According to the Mayo Clinic the average American walks 3,000 to 4,000 steps a day, or roughly 1.5 to 2 miles. They suggest that a good idea to find out how many steps a day you walk now, as your own baseline. Then you can work up toward the goal of 10,000 steps by aiming to add 1,000 extra steps a day every two weeks. But recent studies suggest that 4500 steps is not bad. One study, involving more than 16,000 women over the age of 60, also suggests that 4,500 steps per day is enough to help extend the human lifespan. In comparison to taking no steps at all, researchers find each additional 1,000 steps contributes to a 28 percent decrease in death among study participants. So aim for 4500 and then add to it. (Study)


Fitness IQ 390 How much fiber does the average American get?

Despite health benefits of fiber, most Americans get less than half the suggested amounts of daily fiber. The popularity of very-low-carbohydrate diets, like the ketogenic and the Atkins diet, hasn’t helped matters. Fiber is a form of non-digestive carbs. It hard to learn when talking to people how little fiber they eat. Typically most people I speak to about nutrition barely get enough of the USDA’s requirement of Fruits and Veggies (Read More). On average American adults eat 10 to 15 grams of total fiber per day, while the USDA's recommended daily amount for adults up to age 50 is 25 grams for women and 38 grams for men according to Harvard Health. Women and men older than 50 should have 21 and 30 daily grams, respectively. (Read More)


Fitness IQ 389 How Much Sugar Should You Eat? When it comes to processed sugar (not from fruit) the American Heart Association AHA suggests an added sugar limit of no more than 100 calories per day (about 6 teaspoons or 24 grams of sugar) for most women and no more than 150 calories per day (about 9 teaspoons or 36 grams of sugar) for most men. There's no nutritional need or benefit that comes from eating added sugar. Some authorities suggest natural sugar in fruits and vegetables does not count toward the daily intake. Natural sugars obtained from fruits and vegetables are high in fiber, which reduces blood sugar spikes. When it comes to natural sugar from fruit I suggest 1-3 servings a day as a good goal.


Fitness IQ 388 What is the best interval for High Intensity Interval Training.  According to research high intensity interval training (HIIT) is only effective for improving aerobic fitness (aerobic capacity) when performed at 60-second intervals, according to new research from Liverpool John Moores University, presented today (Tuesday 17 December 2020) at The Physiological Society early career conference, Future Physiology 2019: Translating Cellular Mechanisms into Lifelong Health Strategies. This is far more than the 20 Seconds used with Tabata or 30 seconds many trainers like myself use. See Study This means increase some of your intervals to 60 seconds if you can when doing HIIT. Other studies have shown intervals that are shorter have fitness benefits. Other HIIT research suggests that the range of work and recovery for each interval be 15 seconds up to 2-3 minutes in duration (depending on the ratio of work-to-recovery used). The total duration of a HIIT session should be about 20-60 minutes in length, with warm up and cool down included in that time, although some research has shown less to be effective (See More Here).


Fitness IQ 387 Why are berries so good for you? Berries are some of the healthiest foods you can eat, as they're low in calories but high in fiber, vitamin C, and antioxidants. Many berries have proven benefits for heart health. These include lowering blood pressure and cholesterol, while reducing oxidative stress. Berries may improve blood sugar and insulin response when consumed with high-carb foods or included in smoothies. I love berry smoothies. (See more at link).


Fitness IQ 386 What is better a BB or DB for training? This is a question that gets hotly debated. Because of the stability requirement, ease of use from setting up to storage, and variety of motions that a DBs offers, it is my pick of which one is better. If you are looking to shape your muscles I feel DBs offers a wide variety of motions and greater muscle isolation than a BB, which is needed to shape a muscle. If you are looking to get stronger for most sports both can probably get you where you want to be. If you are trying to be more functional then the DB is the choice because of the variety of motions.  If you want to be a competitive lifter and/or get greater mass then you need to work the BB, but use DBs for secondary exercises. Why BB for mass development: With a barbell you can lift heavier weights and incorporate progressive overload into your training easily since you have the barbell rack to help you get in place. Getting in proper place with heavy DBs can be difficult, example DB Bench Press.


Fitness IQ 385 What is a BB and a DB?

Barbell BB

a long metal bar to which disks of varying weights are attached at each end, used for weightlifting. Both hands are on the same bar.

Dumbbell DB

a short bar with a weight at each end, used typically in pairs for exercise or muscle-building. One hand is used with each dumbbell, typically exercises are with both hands and two dumbbells.


General properties barbells:

-More stable than the dumbbell variant of the same exercise.

-Allows more weight to be used compared with the dumbbell variant of the same exercise.

-Will require less effort from stabilizing muscles compared with the dumbbell variant of the same exercise.

 General properties dumbbells:

-Less stable than the same exercise using a barbell.

-Allows less weight to be used compared with the barbell variant of the same exercise.

-Will require more effort from stabilizing muscles compared with the barbell variant of the same exercise.


Fitness IQ 384 What are pulses (beans) so good for you?

Beans and legumes are some of the most underrated foods on the planet according to healthline.com and other sources. I ahve them at one or two meals a day. They are excellent sources of dietary fiber, protein, B vitamins and many other important vitamins and minerals. There is good evidence that they can help reduce blood sugar, improve cholesterol levels and help maintain a healthy gut. They are also a great replacement for meat as a source of vegetarian protein.(see more)


Fitness IQ 383 What are pulses?

What are examples of pulses?

Pulses include all beans, peas and lentils, such as:

          baked beans.

          red, green, yellow and brown lentils.

          chickpeas (chana or garbanzo beans)

          garden peas.

          black-eyed peas.

          runner beans.

          broad beans (fava beans)

          kidney beans, butter beans (Lima beans), haricots, cannellini beans, flageolet beans, pinto beans and borlotti beans.


Fitness IQ 382 What is a serving of veggies? According to the dietary guidelines, an adult consuming 2,000 calories per day should be eating 2 1/2 cups of vegetables and two cups of fruit per day. This is quite a leap from the typical American diet, which includes a mere cup and a half of veggies and one cup of fruit per day, according to the USDA. The USDA's Dietary Guidelines recommend adults eat anywhere from 5 to 13 servings of fruits and vegetables per day depending on age, gender, physical activity, and overall health. One serving is defined as 1 cup of raw leafy vegetables, 1/2 cup of cooked or chopped raw vegetables, or 3/4 cup of vegetable juice.


Fitness IQ 381 Is Yogurt Good for you? I certainly hope so. It is where I get 1/3 of my protein daily. According to Medical News Today yogurts can be high in protein, calcium, vitamins, and live culture, or probiotics, which can enhance the gut microbiota. These can offer protection for bones and teeth and help prevent digestive problems. According to Harvard Health we need calcium and vitamin D to keep our bones strong, especially after menopause. Greek yogurt they say is one of the best ways to get both of those nutrients. It's low in fat, and a single 8-ounce serving delivers about a third of the calcium we need each day. Greek yogurt is best, because it packs in about twice the protein of regular yogurt. Just avoid the highly sweetened brands. A healthier option is to top plain Greek yogurt with fresh or frozen berries. Some suggest that it is associated with better immune system function, weight management and reduced inflammation as well. If you want some sweetness try those sweetened with Stevia or take 1-2 tbs of all fruit jam and mix it in. What is Stevia? Check us out net week.


Fitness IQ 380 How many calories does jumping rope burn? Actually a good deal. Jumping rope is a full-body workout, so it burns many calories in a short time. For an average-sized person, jumping rope might even burn more than 10 calories a minute. See more here


Fitness IQ 379 Are cornflakes healthy? According to several websites they are, while others suggest they are not that great. They do have added sugar but not like many other cereals. They are though low in fiber, which is a big issue. I would say try not to have all the time, but you can include them as part of a healthy diet. They are inexpensive. Maybe try Bran flakes, plain cheerios, and unflavored shreeded wheat or oatmeal for added health benefits because of their low sugar content and more fiber.


Please see this website for how to pick a cereal. Tips to find the healthiest breakfast cereals


Fitness IQ 378 Is tea healthy to drink? Tea, especially green tea, is often said to be good for your health. Tea contains substances linked to a lower risk for heart disease, cancer, and diabetes. (see article). Health Benefits of Tea: Green, Black, and White Tea (from WebMed). Tea is a name given to a lot of brews, but purists consider only green tea, black tea, white tea, oolong tea, and pu-erh tea the real thing. They are all derived from the Camellia sinensis plant, a shrub native to China and India, and contain unique antioxidants called flavonoids. The most potent of these, known as ECGC, may help against free radicals that can contribute to cancer, heart disease, and clogged arteries. All these teas also have caffeine and theanine, which affect the brain and seem to heighten mental alertness. The more processed the tea leaves, usually the less polyphenol content. Polyphenols include flavonoids. Oolong and black teas are oxidized or fermented, so they have lower concentrations of polyphenols than green tea; but their antioxidizing power is still high. Here's what some studies have found about the potential health benefits of tea: See more


Fitness IQ 377 What is the Healthest Nuts? I love nuts. They are all pretty much healthy as long as they have no added fats of sugars. The Mayo clinic says that the type of nuts you choose to eat probably doesn't matter much. For example, walnuts contain high amounts of omega-3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans also appear to be quite heart healthy. Almonds, macadamia nuts, hazelnuts and pecans also appear to be quite heart healthy. And peanuts — which are technically not a nut, but a legume, like beans — seem to be relatively healthy. Keep in mind that you could end up canceling out the heart-healthy benefits of nuts if they're covered with chocolate, sugar or salt.Ounce for ounce, macadamia nuts (10 to 12 nuts; 2 grams protein, 21 grams fat) and pecans (18 to 20 halves; 3 grams protein, 20 grams fat) have the most calories - 200 each - along with the lowest amounts of protein and the highest amounts of fats. See paper


Fitness IQ 376 When it comes to snacks do not sabotage your health - KEEP IT HEALTHY! My favorite snacks are apples, yogurt, bananas, citrus, berries, popcorn (air popped), melon, cottage cheese, 100 calorie serving of nuts, whole grain crackers/pita or veggies with peanut butter or humus. I even been known to have a low calorie fiber one bar. Remember snacks are not a meal. Here is a solid list (some you should avoid if you are looking to lose weight). https://www.womenshealthmag.com/weight-loss/a19959160/best-healthy-snacks-for-weight-loss/


Fitness IQ 375 Are nuts a good snack? Oh yes, but make sure they are not coated with sugar and salt. Lightly salted would be fine if you have good blood pressure. Nuts are very healthy (see article), but they are high in calories. I would keep portions to 100 calories (see what a 100 calories of nuts look like). They are also a great topping on a salad or mixed with steamed veggies.


Fitness IQ 374 What is does exercise do to the heart? Just as exercise strengthens other muscles in your body, it helps your heart muscle become more efficient and better able to pump blood throughout your body. This means that the heart pushes out more blood with each beat, allowing it to beat slower and keep your blood pressure under control. When you exercise regularly, your body's tissue (including the heart) does a better job of pulling oxygen from your blood. This allows your heart to work better under stress and keeps you from getting winded during high-intensity activities. Physical activity also allows better blood flow in the small blood vessels around your heart. Clogs in these arteries can lead to heart attacks. There's also evidence that exercise helps your body make more branches and connections between these blood vessels, so there are other routes for your blood to travel if the usual path is blocked by narrow arteries or fatty deposits. Exercise also increases your levels of HDL cholesterol, the "good" cholesterol that lowers heart disease risk by flushing the artery-clogging LDL or "bad" cholesterol out of your system.

(see article)


Fitness IQ 373 What is the best form of Vigorous Exercise? I say it is whatever exercise that you can stick with, that does not cause pain or injury, that makes you out of breath at times. That being said it is a hotly debated question in my industry. Find what works best for you. Climbing stairs and jumping rope is easy to implement for some, while walking up hills fast is one that walkers sometimes do. Here is a good article describing the differences.

I would suggest trying to get 10 to 30 minutes a day (75 to 150 minutes per week) of vigorous exercise. I would not do it more than 5 days per week

When it comes to Vigorous Exercise there are limits. The MayoClinic suggests no more than 1 hour a day - a total of no more than 5 hours a week - keeping it to no more than 5 days per week (see research).  


Fitness IQ 372 What is the difference between Moderate and Vigorous Activities?

Moderate and Vigorous Activities are all relative. What might be moderate for one person might be vigorous to another.


Generally moderate activity is where you can still talk, while with vigorous it is somewhat difficult to talk.


Example: A fit person may find walking 2.8 mph very light while someone who is unfit might find it vigorous.


Therefore try to meet the suggested requirements by finding the activities that suit you and progress at your pace. These charts work for most people.


Fitness IQ 371 What exercises burn the most calories? Running is the winner for most calories burned per hour. Stationary bicycling, jogging, and swimming are excellent options as well. HIIT exercises are also great for burning calories. After a HIIT workout, your body will continue to burn calories for up to 24 hours. See list here


Fitness IQ 370 What is diastasis recti, or rectus abdominis diastasis? We have seen this many times in our years in the industry. Wikipedia does a nice job explaing it. Interesting some forms of exercise can make it worst.  It is defined as a gap of about 2.7 cm or greater between the two sides of the rectus abdominis muscle. Diastasis of the rectus abdominis muscle most frequently occurs in newborns and pregnant women; however, it may occur in any adult woman or man. In the newborn, the rectus abdominis is not fully developed and may not be sealed together at midline. Diastasis recti is more common in premature newborns. In pregnant or postpartum women, the condition is caused by the stretching of the rectus abdominis by the growing uterus. It is more common in multiparous women (women who have had multiple pregnancies) owing to repeated episodes of stretching. When the defect occurs during pregnancy, the uterus can sometimes be seen bulging through the abdominal wall beneath the skin. Non-pregnant women are more susceptible to develop diastasis recti when over the age of 35 or with high birth weight of child, multiple birth pregnancy, or multiple pregnancies.

Additional causes can be attributed to excessive abdominal exercises after the first trimester of pregnancy. Strength training of all the core muscles, including the abdominis recti muscle, may or may not reduce the size of the gap in pregnant or postpartum women. Crunches may increase the diastasis recti separation. All corrective exercises should be in the form of pulling in the abdominal muscles rather than pushing them outwards. In extreme cases, diastasis recti is corrected with a cosmetic surgery procedure known as an abdominoplasty by creating a plication or folding of the linea alba and suturing together, which results in a tighter abdominal wall.


Fitness IQ 369 What is a hunchback?

Hunchback (kyphosis) usually refers to an abnormally curved spine. It's most common in older women and often related to osteoporosis. I see this a lot and I help people try to prevent it from getting worst. Some of it is genetic and some from poor posture, habits, and exercise. Some people with kyphosis have back pain and stiffness. Others have no symptoms other than an exaggerated forward rounding of the back. Severe kyphosis can cause pain and be disfiguring. Treatment may include medications for pain, physical therapy, and sometimes surgery. Age-related kyphosis is often due to weakness in the spinal bones that causes them to compress or crack. Depending on your age and the severity, you often can improve or reverse this problem. You can accomplish this by strengthening the upper back muscles; increasing tone helps pull up the shoulders and the head. We can help if you have it. (see article for more info. )


Fit IQ Question 366?

Is resistance band training effective?

I sure do hope so because I use them a lot in my training programs. Research has also shown that bands work. One study suggests that resistance training with elastic devices provides similar strength gains when compared to resistance training performed from conventional devices (see research). Resistance bands are extremely portable. Workouts with bands are highly versatile which means you can train at any time and different fashions. There are many strength and stretching exercise that you can do with them. Unlike free weights bands induce less joint compression, which helps prevent injuries. Staffr suggests that due to the flexible and variable execution of movements during an exercise, the workouts are also not as repetitive and therefore easier on your joints compared with free weights and machines. See AceFitness for band exercises. See our band video.


How long far do you have to walk to burn a pound of fat?

It is not just a simple math problem because your body weight and walking economy matters (how efficient you are when you walk). But here is an easy answer: You must burn approximately 3,500 calories to lose 1 pound. A 155-pound person will burn about 150 calories walking at 3.5 mph during 30 minutes on the treadmill at a zero percent incline. When you do the math, you'll see that you have to walk just under 12 hours to burn off enough calories to lose 1 pound.


Fit IQ Question 364?

How long does it take for excess calories to be made into body fat? Yikes, a 2012 study at Oxford University found that the fat in your food ends up on your waistline in less than four hours. Carbohydrate and protein take a little longer, because they need to be converted into fat in the liver first and it takes nine calories of protein or carbohydrate to make 1g of fat.  See site for article: https://www.sciencefocus.com/science/how-long-before-extra-calories-show-on-the-scales/


Fit IQ Question 363?

How many calories are there in a piece of apple pie? What pie has the least amount of calories?

Apple pie weighs in at around 400 calories, and pecan pie at about 500 calories per slice. The type of crust used can make a big calorie difference. At around 300 calories per slice, pumpkin pie is a good bet for an indulgent dessert. It's a calorie bargain compared with other fall piesApple, pumpkin or pecan: Which autumn pie is lowest in calories?


Fit IQ Question 362?

What is good posture?

Does it matter?

Practice good posture: You can not be truly healthy and fit if you have poor posture. Poor posture wrecks havoc on your body. There are three postural keys that I stress such as heads up and back to prevent forward head posture, shoulders retracted and arms slightly externally rotated to prevent rounded shoulders, and maintenance of the three natural curves to your spine through prevent standing and seated postures to prevent lordosis/swayback/kyphotic postures. If you are starting an exercise program it is important that you just do not just start doing any exercises on a body with poor posture rather address you posture with postural changes and other habits and exercises that both strengthen and stretch weakened and tightened areas which are common with certain types of poor posture. Learn more at MedlinePlus.