What is the Least Amount of Exercise You Should Do?

What is the least amount of exercise you can do in order to obtain the maximum benefits. I have recently written several times about the apparent benefits of High Intensity Interval Training. http://notjustforboomers.blogspot.com/2013/04/high-intensity-interval-training.html. According to research cited in those posts, as little as three minutes or so a day for three days a week can have significant benefits for some individuals. Why then would anyone do any other type of exercise?

The answer to that question appears to be that because most of the studies on HIIT were relatively small and of brief duration, it is unknown how long those benefits will continue to accrue. Also, some of the studies supporting HIIT have found that it has little effect on the building of muscle and weight control.

In an article in today's New York Times, "The Rise of the Minimalist Workout, http://well.blogs.nytimes.com/2013/06/24/the-rise-of-the-minimalist-workout/?hp&pagewanted=print, the author points out some of these caveats. In my mind, the ability to conclude a workout in a matter of minutes rather than hours, far out ways any questions about HIIT.  I intend to keep to my program of three twenty second intervals on an exercise bike at full speed just three times a week.  I feel better and it saves an enormous amount of time. What do you think?

The 4 Minute Workout: High Intensity Training Really Works

I have written several times in this blog about the potential health benefits of High Intensity Interval Training or HIIT. That approach to fitness involves cycling or some other aerobic activity for a short period of time (as little as 30 seconds) followed by a rest period.  This procedure is repeated three or four times, three times a week. It works as evidence has shown.
http://notjustforboomers.blogspot.com/2013/04/high-intensity-interval-training.html

There is a new twist on high intensity training that deserves a further look. We all complain that we never have enough time to exercise. We are too busy at work, at home and everywhere else to make it to the gym for an hour workout. Well, you may only need four minutes, three times a week to achieve similar results. And you can do it anywhere and no special equipment is required

As reported in the New York Times, "The 4 Minute Workout", researchers at the Norwegian University of Science and Technology conducted a study to determine whether 4 minutes of  aerobic exercise at 90% of maximum heart rate performed three times a week would have the same effects on maximal oxygen uptake, blood sugar and blood pressure as longer training sessions. After ten weeks, the researchers determined that the answer was a definite "yes."

For the full article, see http://well.blogs.nytimes.com/2013/06/19/the-4-minute-workout/

Believe It or Not: Boomers Are Retiring and Liking It

Contrary to many misconceptions, believe it or not, boomers are retiring----and once more, they are enjoying it.

There seems to be a belief that boomers are not going to retire, that they prefer working until they die. While that may be true for some boomers, there apparently are quite a few who are retiring as soon as they feel they can do so and still maintain a lifestyle similar to their pre-retirement lifestyle.

In an article on the Huffington Post50 website, entitled "Boomers---Will They Shun Retirement", the author, Sara Rix, discusses several studies that show that boomers are in fact retiring at or near the retirement age of 65 and are enjoying their retirement. One study shows that 7 of 10 retirees really like retirement and have adapted to it quite nicely.

If you are interested, the full article can be found at http://www.huffingtonpost.com/sara-rix/retirement-work-longer_b_3442301.html

Are Oversize Servings Killing Us?

When we go into a restaurant, we expect to get a lot for our money. Sometimes, though, we may be getting too much of a good thing, especially when those servings include red meat. Those oversize servings may just be the cause of heart attacks and other health-related issues. In other words, size does matter---and it could kill you.

We are all familiar with the rule of thumb that when we have red meat as part of a meal, the meat should be about the size of a deck of playing cards.  That is about 3 ounces. You may be surprised to learn that the Outback 14 ounce rib eye steak you had the other night is the equivalent of 3 1/2 servings of red meat according to the Nutrition Action Healthletter for June 2013.  And that Panera Smoked Ham and Swiss cheese sandwich you had for lunch today?  It is the equivalent to 4 servings. Id.

Relying on information from Adam Bernstein, research director of the world-renowned Cleveland Clinic's Wellness Institute, the Nutrition Action Newsletter lists six reasons you should be eating less red meat rather than those oversize portions:

1. You are likely to live longer.
2. You will protect your heart.
3 You will cut your risk of cancer.
4. You may be able to avoid the risk of a stroke.
5 You may cut your risk of developing type 2 diabetes.
6.You will protect the environment from methane and nitrous oxide.

I don't know about you, but to me these are pretty compelling reasons to cut back but not totally eliminate the amount of red meat we consume.

Cooperstown Dreams Park

For 13 weeks every summer, Cooperstown, New York is the host to a national invitational youth baseball tournament for youth 12 and under for all sanctioned, independent, travel, and select baseball teams. :Located just a few miles from the Baseball Hall of Fame in Cooperstown, it is based in a sprawling facility.

For kids it is a dream come true. The coaches, players and umpires all stay in the baseball village for six nights and days. Other family members can stay in the variety of hotels and morels that are nearby.

Unlike some tournaments where teams are usually only guaranteed two games, each team is guaranteed to play at least seven games. As an added bonus, each team is seeded into the Championship Playoffs.

All players and coaches are inducted into the American Youth Baseball Hall of Fame and given the opportunity to visit the Baseball Hall of Fame itself.

For more information about Dreams Park, see www.cooperstowndreamspark.com.

The Baseball Hall of Fame

The Baseball Hall of Fame (HOF) is located in the sleepy little town of Cooperstown, New York. Located right on Main street, the red brick building looks a little bit like a library. But inside it is the mecca for all those fans who love baseball and baseball history.  But even those people who don't know the difference between the Red Sox and the White Sox will find something of interest in the HOF.

My wife and I visited the HOF a few weeks ago. The admission charge for seniors is a very reasonable $12.  Because I am a veteran, there was no charge. The first stop inside is actually a movie, basically going through the history of the game in about 15 minutes. The theater is like a baseball field with stands and a make believe field. You can almost smell the hot dogs and taste the cold beer.

The exhibits begin with the birth of baseball.  Although generally the invention of the game is credited to Abner Doubleday in Cooperstown, the exhibits themselves debunk that myth.  There are artifacts showing the idea of striking a ball of some sort with a stick went back in history for many centuries. 

As might be expected, there are whole rooms devoted to the heroes of the game. Babe Ruth is prominently featured, beginning with his days in an  orphanage in Baltimore to his death from cancer. Jackie Robinson is also given the star treatment.  In addition, there are separate rooms demonstrating  the accomplishments of both African-American and Latino players.

There are lockers filled with memorabilia for each of the major league teams. Our favorite team, the Pittsburgh Pirates was well-represented, including a particularly touching exhibit on the great Robert Clemente, who was voted into the HOF shortly after his untimely death while on a mission of mercy to Nicaraugra in 1972.  Ironically, he had joined the 3000 hit club on his last at bat during the prior season.

Surprisingly, although banned from baseball and presumably ineligible for the HOF, there is actually a display for Pete Rose, trumpeting his position as the all time hits leader.  Similarly, there is a display for the dishonored Barry Bonds, who does hold the major league record for home runs. Hank Aaron, the acknowledged unassisted  home run champ is given a large display detailing his long career.

Most impressive at the end of your tour is the actual hall of bronze plaques honoring all of the HOF members.  It is a little like being in church.

 

For more information, see www.baseballhalloffame.org.

After leaving the HOF, we stopped for lunch at the Doubleday Café, just a few steps away from the HOF at 93 Main Street. We sat at the bar and had tremendous hamburgers and a local draft beer. I highly recommend it

Good News for Starbucks: Coffee Can Save Your Life

I am not a coffee drinker; I prefer a nice soothing cup of tea. But maybe, I'm missing out on a magic bullet to good health.  At the very least, it appears  that coffee (and presumably the caffeine in coffee) may just save your life if you are a regular drinker of three or four 5 ounce cups of coffee,  or the equivalent of one venti from Starbucks.

 Recent studies by the National Cancer Institute, the University of Illinois at Urbana-Champaign, the University of Miami and the University of South Florida all suggest that coffee drinking can reduce the risk of diabetes, skin cancer, prostate cancer, oral cancer and breast cancer recurrence.

Some of those studies also show that coffee may reduce the likelihood that you will develop dementia or Alzheimer's disease. 

For more information, see the June 9, 2013 issue of the New York Times Magazine for the article, This is Your Brain on Coffee, by Gretchen Reynolds.

Given these potential benefits, I may just head down to Starbucks rather than the local pharmacy.