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Men’s Health

Evening Exercise Might Be Most Effective For Metabolic Health, Finds Study

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For those who have adopted a health and fitness centered lifestyle, it is likely that routine is key to maintaining it. Add travel and spontaneity to the mix, and suddenly it becomes a little harder to plan that time for training. But when we are in order, we create habits, and habits lead to greater consistency in performing the training. Unsurprisingly, every morning you find the same people knocking on the sidewalk or those knocking on the barbell in the evening after work. However, if you’ve never really thought about the timing of your exercise, science might lead you to rethink where your exercise fits into your daily routine. Exercising in the evening appears to be the key to improving metabolic health compared to exercising in the morning, according to a new study.

The study analyzed obese men on a high-fat diet and found that those who exercised late in the day tended to see improved benefits that mitigated the undesirable health effects of their fatty diets. While it’s important to note that the study didn’t take into account those who weren’t overweight and the impact exercise timing had on them, it’s an interesting revelation that only adds to the growing evidence that the time we exercise purpose helps one.

As the New York Times suggests, “All of our tissues contain molecular clocks that coordinate biological systems, This causes our blood sugar to rise and fall throughout the day, along with our hunger, heart rate, body temperature, drowsiness, gene expression, muscle strength, cell division, energy expenditure and other processes. “

While the full functioning of these internal clocks has yet to be investigated, scientists believe that they serve a profound purpose when it comes to signals given both inside and outside our bodies. Aside from synchronizing with light and sleep, they also seem to adjust themselves through meals so that what and when we eat affects our health and metabolism.

Still, the judgment about what time of day is best for our health remains inconclusive. Some studies suggest that morning exercise before breakfast is better for burning fat, while others suggest that early exercise actually affects blood sugar control, and that later workouts are better able to smooth out blood sugar spikes and improve metabolic health. Perhaps the problem lies in the controlled nature of the experiments, as most have focused only on one type of exercise and little on the actual meals consumed during the experiment, making it difficult to understand the effects of exercise timing and not just that Effects of your own diet.

However, the new study, conducted by scientists from the Mary MacKillop Institute for Health Research at the Australian Catholic University in Fitzroy, aimed to control diet and exercise time. 24 sedentary, overweight Australian men were screened for aerobic fitness, cholesterol, blood sugar control and other health issues, as well as their eating habits. They were then set up with food deliveries that were roughly 65 percent fat so researchers could see how exercise timing affects fat metabolism. The scientists divided them into three groups; one exercised every day at 6:30 a.m., another at 6:30 p.m. and the last one stayed seated. The training routines for both groups were identical and focused on intense intervals on stationary bikes.

The results showed that as cholesterol levels rose, early morning exercise barely attenuated the effects of the fatty diet, as the group had the same healthy patterns in their blood as the sedentary group. In contrast, the evening exercises had reduced the effects of poor diet with lower cholesterol after five workouts. While it is easy to read, it goes without saying that any exercise is better than no exercise – no matter what time you do it.

Men’s Health

What Is Fascia – How to Target Your Training to Prevent Injury

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Your hip flexors and quads ache, a dull ache that you’ve likely felt before, especially after exercising. You think you know how to deal with it. You foam roller, you do some stretches, but that only fixes the pain. That’s because the problem isn’t just affecting your muscles.

The real culprit: You have neglected your fascia, the fibrous tissue that was once considered just a shell for your muscles. More recently, it has been shown to play a key role in how your body moves – and why it occasionally hurts. The sooner you learn to take care of this often-overlooked tissue, the faster you’ll recover from those painful hip flexors and other types of sore muscles – and the more bouncy you’ll be with any activity, be it running, lifting, exercising or running errands with Fooling around with your kids.

For years, fascia was considered something that had to be kneaded and leveled (hence this roller), mainly to prevent injuries and to warm up. But that’s only part of the story, says Bill Parisi, CSCS, author of the book Fascia Training: A Whole-System Approach and founder of the Parisi Speed ​​School.

Your fasciae are a whole-body network, much like your muscular and cardiovascular systems. You train these systems in the gym with weights and cardio. You should also train your fascia system with targeted movements. By stimulating your fasciae, you can prevent a lot of injuries and add extra strength to your muscles (and yes, you will also improve the feel and function of your hip flexors). “Training the fascia system is the new science of speed, strength and resistance to injury,” says Parisi, who has been training athletes for 30 years.

Fascia does not appear on X-rays and MRIs, the traditional methods of examining soft tissues, but recent advances in ultrasound imaging technology have enabled researchers to examine fascia and how it can contribute to improved athletic performance and human movement. You learned that the fascia system is a single, interconnected web, made up primarily of collagen and fluid, that surrounds everything in your body – muscles, bones, blood vessels, and so on.

This web has several functions. Your fascia can tighten to give you stability in awkward positions. (Imagine contorting yourself to reach into the back seat of your car.) Or, like a spring, it can store energy when you crouch for a jump and then help provide extra thrust when you get off Lift off the floor. “For this reason, athletes wear compression sleeves or tights to get the feeling of warmth, spring force and recoil, of free energy and stability around muscles and joints,” says Parisi. “The training of your fascia network creates this feeling itself.”

Skip the workout that stimulates the fascia (or worse, barely move for hours) and it revolts. It’s programmed to respond quickly: right now, microscopic fibroblast cells crawl through your body like spiders, secreting collagen networks that make up your fascia network. If you don’t move often, the mesh will stiffen your muscles, which can eventually lead to posture and movement imbalances. This can lead to your typical hip flexion and general body pain. “Collagen breaks down based on how stressful your body is,” says Parisi. Load your fascia network properly and it will get better at stabilizing your body and delivering more bounce.

Your favorite movement, this foam roller, can alleviate fascia stiffness, but it does not develop fascia force or spring force. The solution: Challenge your fasciae by incorporating multiplanar movements and other exercises into your workout. Take the time to do this and you will soon feel greater power by channeling your own armor.

Imagine your fascia

The movements that work your fasciae aren’t new, says Parisi. But the way you do it can be. Focus on using light weights to be quick and agile. Your goal is to challenge your fasciae in multiple directions, forcing the tissue to respond quickly to landings and contractions. Do at least one exercise from each group every week.

Attack levels

Unless you’re a Cobra Kai perk, there’s a good chance that you spend very little time twisting your torso or moving sideways each day. The result: your fascia tissues may not be programmed to stabilize your body when you turn. “If you pull a muscle,” says Parisi, “the cause of the injury is the lack of training of the fascia.” The solution: exercises in which you turn your body in different directions and angles and do it at different speeds.

Exercise 1: scoop squat

Jean-Yves Lemoigne

Stand against your chest with a dumbbell. Squat down, then lower the bell. Stand, twist your left foot inward and swing the barbell over your right shoulder. Repeat on the other side. This is 1 rep; Do 3 sets of 4 to 5.

Exercise 2: Reverse Lunge to Wood Chop

Jean-Yves Lemoigne

Stand up straight and hold a dumbbell vertically with one hand on each end. Step back with your left foot and lower yourself into a reverse lunge, swinging the weight first toward your right shoulder and then down diagonally to your left hip. Back to top. This is 1 rep; Do 3 sets of 6 to 8 per side.

Check your pulse

Tiny pulses at the end of your range of motion stimulate fibroblasts to shed the collagen fibers that can make you more explosive. “Pulsing is the expression and release of strength,” says Parisi. Use light weights (like half your typical training weight) and experiment with different angles.

Exercise 1: push-up impulses stay low

Remain low push-up impulses

Jean-Yves Lemoigne

Get into the push-up position with your hands a little wider than shoulder-width apart, your core and buttocks tensed, then lower your chest to within an inch of the floor. This is the beginning. Now make tiny up and down impulses for 30 seconds. Only lift your chest an inch or two on each repetition. Shift your weight slightly between your hands. Push back up. Do 3 sets.

Exercise 2: Romanian deadlift with pulse

Pulse Romanian Deadlift

Jean-Yves Lemoigne

Hold dumbbells or kettlebells by your sides. Holding the weights close to your shins, slide your buttocks back and lower your torso. Stop before your back begins to curve. Break. This is the beginning. Make up and down pulses for 30 seconds. Shift your weight from your left foot to your right foot every few repetitions. Stand. Do 3 sets.

Ricochet

Exercise your fasciae to be responsive, and it will plump up your muscles and joints when your body hits the floor – after a jump, for example. It also acts like a spring, delivering additional explosive energy in any direction. Your focus: small, quick jumps in several directions.

Exercise 1: jumping rope

Jump rope

Jean-Yves Lemoigne

Grab a rope (or if you don’t have one, just do repetitive jumps). Focus on keeping the jumps small and staying on the balls of your feet instead of jumping high. Do three 30-second sets.

Exercise 2: skater jumps

Skater jumps

Jean-Yves Lemoigne

Stand in an athletic posture. Jump right with your right foot; Land gently and jump back to the left with your left foot. Work on making every jump explosive; don’t rest on the ground. Do three 30-second sets.

A version of this story originally appeared in Men’s Health’s May 2021 issue, entitled “THE FASCIA TRACK”.

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How Lingering After-effects Impact Female Health and Male Fertility

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As we reach the seemingly end of the deadly second wave of Covid-19 in India, several recovering patients are staring at the long road of dealing with lingering symptoms – now defined by doctors as “long covid”. Given the situation, News18 will run a 15-day “Decoding Long Covid” series in which doctors with different specialties raise concerns, recommend ways to deal with them, and suggest when to seek help.

In today’s column, Dr. Anjali Kumar, Gynecologist in the Obstetrics and Gynecology Department at CK Birla Hospital in Gurugram, on how Covid-19 affects women’s health.

Kumar said that while Covid can have a long-term effect on people’s bodies, women multitasking and most household chores in India may be more affected.

“Most people who develop Covid-19 have a mild or moderate illness that gets better over time. However, some people develop permanent symptoms that can be serious. The implications are more on women’s health as they multitask and deal with many responsibilities like housework, care chores and work, “said Kumar.

Also read: Deciphering Long Covid: A gastroenterologist explains why hyperacidity and loss of appetite should not be ignored

The doctor said that some of the long-term effects of Covid-19 could include extreme fatigue, muscle weakness, low-level fever and mental disorders, impaired memory, mood swings, insomnia, headaches, and isolation and loneliness.

Kumar pointed out that women who had Covid-19 while pregnant still have problems with fatigue, exhaustion, muscle pain and shortness of breath even after they recover. “These are compounded by fears and concerns about the impact of COVID-19 infection on the baby and uncertainties about treatment and ultimate delivery and baby care. Women in general have also reported fears for their gynecological health, period irregularities and fertility problems at the time of COVID-19 infection, “the doctor said.

Kumar said a psychiatrist was needed in post-Covid clinics to address women’s health issues from a mental health perspective. “All of these problems can be solved with the right guidance. We can also help with online tools (counseling and sessions) to provide information and guidance to people recovering from COVID-19 infection, “said Kumar.

“We can also create online support groups that can help women understand that they are not alone and provide a platform to share experiences,” she added.

In fact, recent studies show that Covid-19 also causes erectile dysfunction in men and affects their fertility. A research paper titled “Mask up to keep it up” published in Andrology magazine in March 2021 suggested that there is a link between erectile dysfunction and Covid-19.

The study, which was carried out on Italian men, found that Covid-19 destroys the cardiovascular system and causes blood vessel disease, which in turn affects a man’s erection. Another study published in the World Journal of Men’s Health found that the Covid-19 virus is present in the penis long after the initial infection in humans. The results of the study suggested that widespread endothelial cell dysfunction due to COVID-19 infection may contribute to erectile dysfunction. (Click here to read more).

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Men’s Health

The 100 Strongest Cities in America

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WHAT DOES a strong city? Our analysis of 100 major cities shows that it’s more than just muscle mass. Real strength is the lack of psychological stress and depression, well-being, generally good health, adequate sleep and physical activity, access to exercise (gyms and parks), social connections and a high proportion of registered voters. So strength of body, mind, heart and community – this is what sets the strongest US cities apart from the rest.

To rank these cities, we used a specific methodology: mental health (including wellbeing) and physical health (sleeping habits and more) each made up 25 percent of our weighted rankings. The ratio of registered voters to eligible voters was 20 percent. The connection of residents to urban organizations accounted for 15 percent. Cardiovascular health was 10 percent. The remaining 5 percent accounted for the number of fitness facilities and access to exercise options.

And as sources, we looked at the 500 Cities Project, the American Fitness Index, the CDC, Centers for Medicare & Medicaid Services, County Health Rankings, the US Census Bureau, the World Well-Being Project, and the records of states, cities and towns Counties.

Here’s how these cities fare:

America’s strongest cities

1. Madison, Wisconsin

Marchello74Getty Images


2nd anchorage, AK
3. Washington, DC
4. Burlington, VT
5. Minneapolis, MN
6. Denver, CO
7. Sioux Falls, SD
8. Lincoln, NE
9. Raleigh, NC
10. Bridgeport, CT
11. Seattle, WA
12. Aurora, CO
13. San Francisco, California
14. St. Paul, MN
15. Austin, TX
16. Virginia Beach, Virginia
17. Colorado Springs, Colorado
18. Anaheim, California
19. Atlanta, GA



20. Charlotte, NC

Kruck20Getty Images

21. Durham, NC
22. Des Moines, IA
23. Portland, OR
24. Fargo, ND
25. Omaha, NE
26. Charleston, SC
27. Oakland, CA.
28. Settlements, MT
29. Portland, ME
30. Chesapeake, Virginia
31. San Jose, California
32. Louisville, KY
33. Sacramento, California
34. San Diego, California
35. Pittsburgh, PA
36. Boise City, ID
37. Cheyenne City, WY
38. Greensboro, NC
39. Honolulu, HI

40. Los Angeles, California

male trail runner

Patrik gardenGetty Images

41. Plano, TX
42. Manchester, NH
43. Chicago, IL
44. Salt Lake City, UT
45. Wilmington, DE
46. ​​Nashville, TN
47. Reno, NV
48. Winston-Salem, NC
49. Lexington, KY
50. New York, NY
51. Buffalo, NY
52. St. Louis, MO
53. Richmond, Virginia
54. Little Rock, AR
55. Phoenix, AZ
56. Newark, New Jersey
57. Boston, MA
58. Jersey City, New Jersey
59. Jacksonville, Florida


60. St. Petersberg, FL

Saint Petersburg aerial view

Majestic_AerialsGetty Images

61. Birmingham, AL
62. Cleveland, OH
63. Cincinnati, OH
64. Albuquerque, NM
65. Norfolk, Virginia
66. New Orleans, LA
67. Houston, TX
68. Baltimore, MD
69. San Antonio, TX
70. Orlando, FL
71. Tucson, Arizona
72. Indianapolis, IN
73. Wichita, KS
74. Las Vegas, NV
75. Fort Wayne, IN
76. Kansas City, MO
77. Riverside, California
78. Miami, FL
79. Lubbock, TX

80. Dallas, TX

Downtown Dallas skyline with Margaret Hut Hills Bridge

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81. Columbus, OH
82. Jackson, MS
83. Toledo, OH
84. Milwaukee, Wisconsin
85. Fort Worth, TX
86. Tulsa, OK
87. Providence, RI
88. Memphis, TN
89. Oklahoma City, OK
90. Tampa, Florida
91. Baton Rouge, LA
92. Stockton, California
93. Charleston, WV
94. Corpus Christi, TX
95. El Paso, TX
96. Fresno, California
97. Laredo, TX
98. Philadelphia, PA
99. Bakersfield, California
100. Detroit, Michigan

A version of this article appeared in the June 2021 issue of Men’s Health.

      This content is created and maintained by third parties and imported onto this page to assist users in providing their email addresses. You may find more information on this and similar content at piano.io

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