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CrossFit: is it really the best exercise to lose weight in 2020?

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CrossFit

 CrossFit is a high-intensity workout that has displaced other classic exercises, but how far do its benefits go?

The CrossFit has been gaining popularity in recent years, although it is not practical as recently as commonly believed: born in 1995 from the hand of Greg Glassman, former coach of the Santa Cruz police in California (USA). Later, during 2001, Glassman expanded his functional training to higher levels, such as Marines and other US military.

Currently, there are an estimated 13,000 official CrossFit gyms worldwide, and those who practice it come to take it as a philosophy of life. It is a high-intensity training program where strength and resistance exercises vary every day, without rest between exercises, by “rounds”. It is what is known as “WOD”.

However, even though it might be reminiscent of typical HIIT or high-intensity training, is CrossFit effective for weight loss and weight loss? More than a few begin in these workouts with the aim of “getting in shape”, in addition to gaining muscle mass in some cases. However, it is not so simple.

Some experts remember that CrossFit workouts, despite being high intensity, are short, and it is possible that they will not exceed 150-200 kcal burned in a single session.

Yes, for the duration of the workouts it is a significant amount, but they are the same calories that would be burned walking between 30 and 40 minutes at a moderate pace. And the situation worsens if we remember that you need to burn around 3,500 kcal on average to lose half a kilogram of fat.

CrossFit is an acceptable form of body recomposition, but there are more than a few individuals who do not see the number of the scales decrease after a few weeks of training: in this type of training, you usually lose fat and gain muscle relatively simultaneously. Therefore, the shape will be improved but total body weight will not be lost.

CrossFit and weight loss

However, a study published in 2013 in the Journal of Strength & Conditioning Research looked at the effects of CrossFit on aerobic fitness (endurance) and body composition. 23 men and 20 women participated in this study for 10 weeks. According to their results, in less than 2 months there was a loss of fat of 4.2% in men, and 3.4% in women, equivalent to 3 kg of fat in men and 2 kg in women, making it a significant result.

CrossFit

In another study of the same year, carried out by the Department of Kinesiology at Kansas State University, a HIFT-type training  – high-intensity functional training such as CrossFit –  was compared with a moderate-intensity training. And, according to their results, those who carried out HIFT-type training obtained better results with less time dedicated to physical exercise during the week. More for less, in short.

Later, in 2014, another study published in the Journal of Strength & Conditioning Research evaluated the adherence and motivation that CrossFit promulgates with respect to other types of physical exercise, and the importance this has on weight loss in general.

According to their results, after surveying 88 women and 56 men, it was concluded that CrossFit is capable of motivating enough to continue training in the long term, so the study suggested that the support system improves both adherence to physical exercise. such as general improvements in lifestyle, such as a balanced diet.

CrossFit and bodybuilding

On the flip side of the coin are individuals looking at CrossFit for a form of muscle gain as an alternative to typical classic weight lifting exercises. Whether it is due to wanting to improve strength, body aesthetics, or due to both factors, there are many who start this functional training with that idea in mind. And some studies back it up.

For example, a study published in Sports magazine analyzed the adaptations of new cross-fitters in just 8 weeks. And, according to their results, no great changes were detected in terms of body fat, but an increase of 1 kg of lean muscle was detected, a significant fact in such a short time.

As can be seen, it is a completely opposite result of the first study mentioned on fat loss, since in this case there was no such loss. On the other hand, a study published in Military Medicine in 2017 suggests that individuals who participate in CrossFit-type HIFT workouts suffer less hunger and need to eat less compared to traditional exercise programs.

But do you lose weight or not?

As can be seen, there are conflicting studies on the benefits of CrossFit regarding overall weight loss or fat loss in particular. Some suggest that it is a good system, and others think that this type of functional training is better in terms of muscle gain.

The reality is that many experts agree that CrossFit provides benefits at the level of general body recomposition.  Total weight is not lost significantly, but fat loss and muscle gain to be taken into account are achieved. However, these are relative data, because everything depends on the initial level of the “novice” in training, the intensity dedicated to it, and the number of weekly training carried out.

In the aforementioned studies, there are several limitations to take into account: they are done with few participants, and over a few weeks. In c any type of sport, the new initiates tend to lose fat and gain muscle mass significantly during the first period, which may well cover the first three months of onset.

Later, when the body gets used to the demands, the benefits of physical exercise diminish. CrossFit-type workouts are no exception: it is not a worsening in overall physical performance or a worsening of diet, but rather physiological adaptations to exercise and eating that any normal functioning human body must perform.

Therefore, although CrossFit does seem to have proven to be a good system for losing body fat in the case of newbies in the field, in the long term it is not the most efficient system.

Importance of physical activity

  • Health promotion: it has great benefits, regardless of obesity.
  • Prevention of weight gain: it is an aspect that has been studied a lot, both in children and adults.
  • Treatment of obesity and maintenance of the weight loss achieved.

 

In terms of health promotion, lower mortality has been widely seen, both in men and women. People who have a high level of physical activity have a 60% lower mortality rate than those who are sedentary and therefore have low physical activity, the same in men as in women. This was demonstrated in a study that spanned approximately 20 years, and which was adjusted for confounding factors, in which physical activity was found to decrease mortality, regardless of weight change and other variables that affect this index (1 ).

When the main causes of mortality in adults are analyzed and the effect of physical inactivity is compared, it is observed that, both in people of normal weight and in those who are overweight or obese, physical inactivity is the highest risk factor relative to death. In a follow-up of patients for 23 years, except those who initially had cardiovascular disease (who had a higher risk of dying than inactive patients), inactivity surpassed smoking, high blood pressure, hypercholesterolemia, and type 2 diabetes. Obese patients, the relative risk factors are very high compared to those without any of these conditions (2).

Physical activity and health

Physical activity prevents and improves the control of diseases such as diabetes, high blood pressure, and dyslipidemia, and, by controlling these three cardiovascular risk conditions, reduces the risk of coronary heart disease.

It also improves the lipid profile, since it increases HDL cholesterol and lowers triglycerides. Lowering LDL cholesterol is described in some studies, but not all. These changes in the lipid profile are observed in all people who undergo a physical activity plan or who manage to improve their activity, regardless of weight changes.

Exercise improves cardiovascular function, since it increases the efficiency in the use of O2, reduces the resting heart rate and improves the response to submaximal exercise; therefore, it improves the stress tolerance that a given exercise implies.

In addition, it is associated with less loss of bone mass in women, it prevents the excessive decrease in bone mass that occurs after menopause, thereby preventing osteoporosis.

The risk of colon cancer is 3 to 4 times higher in sedentary people compared to those who are physically active, as is the risk of breast cancer, which is 2.5 times higher.

Physical activity improves psychological well-being. There are many studies with psychometric tests that show that people who do more physical activity have a better psychosocial and physiological response to stress, better self-esteem, self-image and self-acceptance, better social insertion and better perspectives. Additionally, exercise helps control anxiety, irritability, fatigability, and decreased mood associated with diet.

Finally, exercise has been associated with a healthier eating habit and gives a feeling of better personal control. It is not known if people do it because the environment presses or guides them to acquire healthier behavior, or if there are physiological changes that alter eating behavior. Probably both conditions.

 

Physical activity and prevention of body weight gain

Cross-sectional studies, which are the most criticized, show that sedentary individuals have a higher BMI, but it is not known whether this is the cause or the effect of excess weight, that is, It is not known if sedentary lifestyle causes the increase in BMI or if obesity causes the person to be more sedentary (3,4,5).

Follow-up studies in adults, carried out by Rissanen, show that the low level of recreational physical activity predicts a weight gain of more than 5 kg over five years, which does not occur in those who have more recreational-type physical activity (6 ). Studies in children, with an evaluation of parameters such as television hours in relation to weight gain, have shown similar results.

The energy expenditure during exercise is maintained several hours after the end of the physical activity plan or movements, and there is an increase in post-exercise oxygen consumption; moreover, regular physical activity increases resting energy expenditure. This is controversial, but it is thought that physically active people would have a different body composition and, with the same weight, they would have a greater muscle mass and probably a lower percentage of fat mass.

 

Physical inactivity and relative risk of weight gain

In a follow-up of approximately thirteen years, it was observed how in men and women the low level of physical activity was associated with an increased risk of weight gain. The risk of gaining 13 kilos was 2.3 times higher in men and 7.1 times higher in women when they were physically inactive (7).

This monitoring has led to an increase in physical activity health plans from an early age, since the consequences of lack of exercise are alarming, especially in women.

Metabolic effects of regular physical activity Regular physical

activity conditions activation of the sympathetic nervous system that maintains the turnover of adrenaline before food restriction. For example, people who restrict their diet, but do not do physical activity and remain very sedentary, generally have a very low sympathetic tone, which is related to lower energy expenditure, less spontaneous physical activity, etc. In addition, they have an increase in the efficiency of the beta-adrenergic pathway in adipose tissue, with a greater capacity to deposit fat (8).

Furthermore, regular activity improves the ability to oxidize lipids. Kempen showed that from 12 weeks of exercise, in obese men and women, there is an increase in lipid oxidation from 38% to 58%, and the same has been found in other studies with marked fats and calorimetry. indirect (9).

In 1996, the group of Kempen and Saris, who have studied the effect of physical activity on metabolism in the Netherlands a lot, observed that with 30 minutes of exercise, at 60% of the maximum consumption of O2, the patient accustomed to exercise is capable burning 10 g fatter than the unaccustomed, that is, with the same exercise, the person who has the habit burns fatter (10 g more fat for 30 minutes). If this is extrapolated to weeks, months, and years, it has a significant impact (10).

 

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Mystery of Fibroids!

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Mystery of Fibroids!

Do you know that 80% of all women develop fibroids till the age of 50, although, most of them remain asymptomatic? If fibroids are this much common, you must have some knowledge about this disease. So,

What are fibroids?

Fibroids are basically abnormal growth in the female uterus.

It is the most common occurring benign tumor of the female genital tract but it does not receive that much ‘respect’ probably because its clinical incidence is almost half of its histological incidence.

What are the types of fibroids?

It can be subserosal, intramural, or submucosal if it is present outside on the surface of the body; in the middle/muscular layer; or inside just below the mucosa, of the uterus, respectively.

Subserosal fibroids are termed as pedunculated if they grow with a stalk-like projection.

What are the causes of fibroids?

Causes of fibrosis are not that much clear, however, following fit the best;

  • Mostly due to high levels of estrogen and progesterone in the body. (These hormones are involved in the regeneration of uterus lining after menstruation, and that’s why their excess production causes abnormal growths in the uterus.)
  • Genetics. fibroids run in families
  • Deficiency of micronutrients like vitamin D (as it inhibits cellular proliferation and extracellular matrix production in fibroids)

What puts you at risk of fibroids?

You may be at risk if you have,

  • >30 years of age
  • Positive family history
  • Pregnancy
  • African-American
  • Vitamin D deficiency – etc.

What are the symptoms?

It depends…. If you have submucosal fibroids, you may experience profuse menstrual bleeding. On the other hand, if growths are small or developed after menopause, you may remain asymptomatic.

Symptoms may include,

  • Heavy menstrual bleeding
  • Prolonged menstrual phase
  • Pelvic pain
  • Menstrual cramps
  • Pain during intercourse
  • Frequent micturition (urination)
  • Constipation

So, if you are in your 40s, and are having abnormally prolonged and profuse menstruation with pelvic pain, go see your doctor. You may have fibroids.

How are the fibroids diagnosed?

Gynecologists can diagnose fibroids on pelvic examination but they may need more test for confirmation like,

  • Ultrasound
  • Magnetic Resonance Imaging (MRI) of the pelvis – it gives a clearer picture of the condition of the uterus, as well as other pelvic organs like ovaries, etc.

How to treat fibroids?

Treatment options relate to the severity of symptoms but medications are typically the first line of therapy while invasive surgery is definitive but should be last resort.

  • Medications
    • For suppressing the symptoms of fibroids, you can take anti-inflammatory drugs (like ibuprofen), pain killers, etc.
    • For shrinking fibroids, you can use Gonadotropin-Releasing Hormone (GnRH) agonist as well as the antagonist which acts by reducing estrogen/progesterone levels, and decreasing production of FSH/LH, respectively.
  • Surgery

If medications are not giving good results or the fibroids are large, surgeons perform,

  • Myomectomy – limited removal of the uterus, typically only the muscular layer
  • Hysterectomy – complete removal of the uterus in which case, you will not be able to bear a child again.
  • Minimally invasive: Uterine fibroid embolization
    • A newer treatment option that is gaining traction and involves targeted blood flow reduction of fibroid leading to its shrinkage and ultimate expulsion from the body.
    • This therapy is now available in an office setting as well in select geographies. Five Clinics, specializing in the treatment of Fibroids and Veins is one such center in central Ohio delivering this cutting edge treatment in an office. More information at www.fiveclinics.com

1)National Uterine Fibroids Foundation. (2010). Retrieved July 22, 2020, from http://nuff.org/health_statistics.htm

2)Okolo, S. (2008). Incidence, etiology, and epidemiology of uterine fibroids. Best practice & research Clinical obstetrics & gynecology22(4), 571-588.

3)Baird, D. D., Hill, M. C., Schectman, J. M., & Hollis, B. W. (2013). Vitamin D and risk of uterine fibroids. Epidemiology (Cambridge, Mass.)24(3), 447.

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Traps to avoid if you are considering Coolsculpting singapore to freeze fat.

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Coolsculpt Singapore

Imagine passing a high end branded watch, and at only a fraction of the regular retail price, will you ever think it might be a replica?

High fashion houses produce four seasons of Haute couture annually, and it sets itself to compete replicas flooding in the small lanes in some countries and online shops. It is usual for any consumer to consider it worthy of purchasing it. The worst that could happen will be embarrassing, to be discovered wearing a fake branded watch. The same could not be said for aesthetic beauty treatments. The damage might not just be a loss of face, but rather it is about the efficacy, the safety standards and ultimately, your health.

CoolSculpting Singapore is an FDA-approved, non-invasive treatment to carefully and successfully minimize Fat in targeted locations such as the lower abdominal area and love deals with by using sophisticated innovation by zeltiq USA. Fat freezes at a lower temperature level than skin, muscles and surrounding tissues and this is the core science behind the innovation of fat freezing understood clinically as cryolipolysis.

The Fat merely does not break down as anticipated.
You might end up with lumpiness over the dealt with locations if the freezing is not done evenly.
If the temperature level is chillier than meant, you might experience cold burns of the overlying skin, an issue not seen with the initial Coolsculpting innovation due to its integrated security system and strenuous screening before it was even introduced for public intake.

Effectiveness.

Double sculpting drastically minimizes clients’ time invested for the treatment procedure, enabling them to get their fat decrease treatment and accomplish their body shaping improvement even more rapidly. As even smaller sized frame women are not immune to undesirable persistent pockets of Fat, we have included the freshly established CoolAdvantage Petite applicators to provide us with the total collection, resolving the differing shape shaping requirements of anybody, regardless of shape or size.

Experience.

CoolSculpting was very first authorized by the FDA for the treatment of targeted weight loss in 2010 and is readily available at Dr Cindy’s Medical Aesthetics since 2012. Our CoolSculpting therapists have been extensively trained by cool sculpt with a continuing upgrade of understanding to much better satisfy your fat freezing requirements. Besides, complementary shape forming techniques are readily available at our centre to improve the outcomes of your body contouring efforts.

To boost the result of CoolSculpting, reducing the healing duration with much better outcome evident previously, CoolSculpting Plus integrates CoolSculpting with X-Wave, an FDA authorized treatment from Zeltiq. X-Wave is carried out instantly over the cured location( s) with an add-on benefit, using acoustic shockwaves treatment to boost lymphatic drain and slow blood flow for much better removal and metabolic process of the passing away fat cells.
Backed up by clinical research studies and checked by medical professionals, X-Lift engages the FDA authorized Exilis Ultra 360 system to supply an innovative, non-surgical option to raise and tighten up drooping, loose skin over a location( s) treated with CoolSculpting. By engaging a distinct mix of ultrasound waves and radiofrequency (RF) to warm up skin to different depths methodically, X-Lift body increases the outcomes attainable with CoolScultping alone, leading to both fat decrease and skin tightening up. Circumferential decrease, cellulite smoothening and textural gains are a few of the reported advantages with constant usage.

Dr Cindy’s Medical Aesthetics is inducted as a member of “CLUB 200” by the certified principal. This honour acknowledges centres that finished 500 or more cycles of CoolSculpting treatments in the year 2019 alone.

CoolSculpting  Freeze and Expel Fat.

CoolSculpting Singapore is an FDA-approved, non-invasive treatment to carefully and successfully decrease Fat in targeted locations such as the lower abdominal area and love manages by using sophisticated zelitiq from USA. Fat freezes at a lower temperature level than skin, muscles and surrounding tissues and this is the core science behind the innovation of fat freezing understood clinically as cryolipolysis. Double sculpting drastically minimizes clients’ time invested for the treatment procedure, permitting them to get their fat decrease treatment and accomplish their body, shaping change even more rapidly. The FDA very first authorized CoolSculpting for the treatment of targeted fat loss in 2010. Our CoolSculpting therapist consists of nurses and medical professionals trained and licensed with a continuing upgrade of understanding to much better fulfil your fat freezing requirements.

As our body contouring slogan states all of it -” If you can pinch it, we can cool sculpt it.”.

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HEALTH

The Difference Between Anti-Wrinkle Injections & Fillers

Umar Nisar

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The Difference Between Anti

Aging is a natural phenomenon that every human being has to go through. It is an inevitable process that pushes you into a new phase of life. However, the one factor of aging which no one is fond of is its effect on the skin.

As you age, your skin, which is the largest organ of the human body, undergoes a significant change. A few instances of these changes include sagging skin, wrinkles, and the loss of skin volume and elasticity.

Though you cannot stop aging, you can surely make aging look good on you by going for anti-aging treatments available in the market today. When it comes to anti-aging treatments, the most prominent treatment options are anti-wrinkle injections and fillers. They are the first choice of many seasoned dermatologists for two simple reasons- they are non-intrusive and involve no downtime for the patient.

However, this doesn’t mean that they are the same things as they both are used to tend to different aging problems. Before we dive into their differences, let us first understand them in detail:

Anti-wrinkle injections

Anti-wrinkle injections work their magic by relaxing the muscles of the face that are responsible for giving way to lines and wrinkles. When injected, the purified proteins in them stop the chemical signals from the nerves that are responsible for muscle contraction. With no movement of these muscles, the wrinkles are toned down and reduced.

They provide good results over a period of time and hence, are one of the most prominent anti-aging treatments in the world today. Here are a few more pointers about this treatment:

  • The results of this injection are short-term and last for about 3-4 months.
  • Regular touch up sessions are required to maintain the acquired results.

The use of these injections is not recommended if the patient has delicate facial muscles.

Fillers

Also referred to as dermal fillers, the primary objective of filler treatment is to revitalise the fullness and volume of the face. The most common applications of fillers are in punctured cheeks, hollows under the eyes, and in folds around the mouth.

These fillers mostly use hyaluronic acid, which is also naturally produced by our bodies. This acid aims to keep the skin hydrated and maintain its volume. However, with aging, the production of this acid reduces.

After the filler treatment, the skin gets revitalized with elasticity, hydration, and volume. Some more important facts about this treatment are:

  • The results of dermal fillers last for about 2 years or more.
  • Regular touch up sessions is only required after 2 years or more, as the case may be.

Now, since you know what these treatments are and what they do, let’s come on to the main question:

What is the difference between anti-wrinkle injections & fillers?

If you read about anti-wrinkle injections and fillers in the details above, you can effortlessly sort out the differences between these treatments. But the most straightforward way to spell out the difference between anti-wrinkle injections and fillers is:

The anti-wrinkle injections are used to relax muscles and reduce wrinkles, while fillers are used to restore skin volume and amplify features.

Other differences between anti-wrinkle injections & fillers include:

  • Anti-wrinkle injections use a purified form of protein, while fillers use hyaluronic acid.
  • The effects of anti-wrinkle injections last for 3 to 4 months, while the effects of fillers last for up to 2 years or more.
  • Anti-wrinkle injections require regular touch-ups, while filler injections don’t.

Whether you choose anti-wrinkle or filler injections, they both provide several benefits to their users. The effectiveness of both these treatments depends upon your dermatologist.

Get the best treatments for all your skin problems from the city’s best dermatologists to get your treatment done to ensure that your appearance is in good hands!

 

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