by Gabe Mirkin, M.D. Interval training means that you alternate bursts of intense exercise with slow exercise until you feel tired. Short intervals are defined as lasting less than 30 seconds each, while long intervals usually last more than two minutes each. The most efficient, time-saving and health-benefiting way to exercise is to use short intervals (Scan J Med & Sci … [Read more...] about Short Intervals are Best
by Gabe Mirkin, MD A small but well-designed study from the National Institutes of Health (NIH) shows how eating processed foods, compared to unprocessed foods, leads you to eat more calories per day and gain more weight (Cell Metabolism, May 16, 2019). Twenty people lived in a lab for a month and alternated between two weeks each on:• a diet of highly processed foods, or• a … [Read more...] about Are Processed Foods Making us Fat?
by Gabe Mirkin, M.D. The more intensely you exercise, the less likely you are to suffer a heart attack, even though heart attacks can be caused by intense exercise in some people who already have irregular heartbeats or blocked arteries leading to their hearts. … [Read more...] about New Research on Intense Exercise
by Gabe Mirkin, M.D. You don't need special sports drinks or power bars. Even the most elite athletes can get the nutrients they need from ordinary foods, water and salt. Healthy and fit people usually don't need to eat during a bicycle ride when they cycle at a casual pace for less than two hours. However, you can prolong your endurance for a hard ride by taking: … [Read more...] about What to Eat Before, During and After a Bicycle Ride
by Gabe Mirkin, MD A recent study shows that people who use high-intensity interval training (HIIT)are far more likely to become injured than people who use less intense exercise and that the highest injury rate from interval training is in men at ages 20 to 39, the ages when they are at their highest potential to be at their best competitive level to become champion … [Read more...] about High Intensity Interval Training Can Increase Injuries
by Gabe Mirkin, M.D. Several recent studies show that exercise helps to prolong your life by:• strengthening heart muscle,• increasing the ability of the heart to pump increased amounts of oxygen through the body,• reducing belly fat, and• increasing the diversity of bacteria in your colon. … [Read more...] about How Exercise Prolongs Your Life
by Gabe Mirkin, M.D. At last, the U.S. Food and Drug Administration (FDA) is proposing new rules on sunscreen safety. Finalizing these rules and actually making changes on the regulation or labeling of sunscreens will take time, so I advise you to follow their recommendations now by reading the labels and avoiding those products with ingredients that are unlikely to be safe … [Read more...] about FDA Proposes New Sunscreen Rules
by Gabe Mirkin, M.D. Three new studies help us understand the many good things that exercise does for your brain. The first study, from the University of Maryland, shows that a regular exercise program alters blood flow to the brain to improve mental function in older people who suffer from mild cognitive impairment that often precedes dementia (Journal of Alzheimer's Disease, … [Read more...] about Brain Benefits from Exercise
By Gabe Mirkin, M.D. "Carbohydrate loading" the night before a big race can impair your performance and damage your health. More than 45 years ago, in the Journal of the American Medical Association (March 26, 1973;223(13):1511-1512), I reported the case of a marathon runner who had a heart attack after carbohydrate loading. The "carbohydrate loading" regimen was supposed … [Read more...] about Carbohydrate Loading Does Not Work
by Gabe Mirkin, M.D. A review of 47 studies on 22,037 patients with knee osteoarthritis treated for at least 12 months showed no clear difference in controlling long-term pain between medications and placebos (JAMA, 2018;320(24):2564-2579). There was a slight time-limited pain control with a non-steroidal (celecoxib) and glucosamine. With the exception of immune … [Read more...] about Treat Knee Pain with Lifestyle Changes
by Gabe Mirkin, M.D. Cycling is a power sport. The stronger you are, the faster you can go on a bike. Power = [force that your feet apply to the pedals] x [cadence, or how fast you spin your pedals]. Cadence is the number of pedal revolutions per minute (RPMs). Bicycle computers that show your cadence are available in bike shops and online bicycle catalogs. Fatigue for … [Read more...] about What’s the Optimal Cycling Cadence?
by Gabe Mirkin, MD Athletes use interval training to make themselves faster and stronger, and everyone with a healthy heart can benefit from this technique. A typical interval workout for non-competitive exercisers would be a session of jogging, walking or cycling in which they: • Warm up by moving slowly for about 10 minutes, • Pick up the pace until they feel a slight … [Read more...] about Lactic Acid is Good for You: Why Everyone with a Healthy Heart Should Do Interval Exercise
by Gabe Mirkin, MD Dramatic results in a new study from the Cleveland Clinic show that: • You can't be too fit: Elite athletes who do tremendous amounts of exercise have a much lower risk of dying than non-exercisers. • Exercise is healthful: Not exercising is worse for your health than smoking, diabetes or heart disease. The vigorous exercisers had nearly a 500 … [Read more...] about You Can’t Be Too Fit
By Gabe Mirkin, MD "Cooling down" means that after you exercise intensely, you slow down and exercise at low intensity for a while before you stop exercising for that session. The scientific literature is controversial on whether cooling down helps to reduce next-day muscle soreness to help muscles to recover faster. I believe that cooling down may help you to heal faster … [Read more...] about Cooling Down After Intense Exercise
by Gabe Mirkin, M.D. To make muscles stronger, you need to exercise intensely enough to damage the muscles. You can tell that you are damaging muscles when you exercise vigorously enough to feel burning during exercise and soreness in those muscles eight to 24 hours later, which is called Delayed Onset Muscle Soreness or DOMS. Muscles are made of thousands of muscles … [Read more...] about Delayed Onset Muscle Soreness (DOMS)