Fitness Mantra : A Health and Fitness Blog

If you ever thought that the sports you play for fun on weekends could be no match for a controlled “exercise-activity” like jogging, then a new Danish study will change your mind. soccer kick about Researchers from the University of Copenhagen have concluded what Beckham-adoring soccer fans have probably known intuitively for a long time: soccer playing is great for fitness - infact even better than jogging!

… the study evaluated the effects of three hours per week of soccer, jogging or no exercise, among 37 randomly assigned sedentary males.

After 12 weeks, subjects in the soccer group had lost 7.3 pounds of fat … compared with 4 pounds among joggers (there was no change in the control group). The soccer group also gained 3.7 pounds in muscle, while the joggers did not gain measurably in muscle.

- Via Baltimore Sun

So what could be the reason for this apparent anomaly? The biggest reason is probably intensity. The sudden bursts of movement required during soccer play a big role in increasing the overall effort while also providing a better cardiovascular bang for the buck. This is the same concept on which interval training (bursts of running in-between regular-paced stretches) is based. Researchers found that there were periods during the game when the players’ hearts were pumping at around 90% of their full capacities leading to intensified fat loss. Jogging, on the other hand rarely stretches the heart to its capacity.

Another reason could be the ability to sustain an activity like soccer for longer periods because the players were having fun while doing it. In today’s world of many people considering traditional exercise a chore or punishment to compensate for unhealthy activities, fun is often the most underestimated quality of an activity:

Unlike the soccer players, the joggers consistently thought their runs were exhausting.“The soccer players were having more fun, so they were more focused on scoring goals and helping the team, rather than the feeling of strain and muscle pain”

- Via MSNBC

And if intensity and fun are what really matter, then you have to ask yourself: why stop at soccer? Backyard frisbee games, tree/bush-planting activities, lawn-moving (ok, maybe not so much fun!) or dog-walks/runs in the park can all be the intense, fat-burning workouts that we spend so much at the local gym to obtain.

If workouts are where we find them, we certainly don’t need to look very far!

Technorati Tags: health, fitness, exercise, workout, soccer, intensity

Fitness Mantra del.icio.us page Welcome to “FitnessMantra Weekend”, your once-a-week health news update. As always you can also stay updated with the latest in fitness news by subscribing separately to the Fitness Mantra del.icio.us feed.

vending machine snacks candy “Snacking itself is neither good nor bad. The effects of snacking depend upon what snack you choose and whether the snacks meet your nutritional needs.” These words in the very first paragraph of “Snack Smart To Stay Energized” really ring true.

For many people the long gap between meals leads to larger single meals - a big no no if watching one’s waistline is the goal. Remember, although one of the tips of FitnessMantra is to “Eat More Often“, what you eat that often is obviously important too!

Snacks like candies and fried foods will probably satiate your immediate hunger and salt/sugar craving but since they lack any basic nutrition (proteins, fiber, vitamins, minerals) they won’t fill you up for long - their Calorific Payload is really poor.

This is why the picture of a stressed man with the words “Feed The Need” near the vending machine at work always makes me laugh. While the need is for something that will keep your blood sugar as level as possible throughout your day while providing you with essential nutrients, the feed in the vending machine will almost always do the exact opposite! Candies and refined snacks will do nothing but wreak havoc on your insulin levels leaving you more dissatisfied than before, within the hour.

The best solution to the problem of finding the right meal-between-meals is to be prepared (especially if you are working and forced to depend on a poorly stocked vending machine). Veggie-sticks with hummus dips, trail mix bags (typically raw mixed nuts and seeds), dried fruits, peanut butter, fresh fruits, low fat yogurt and cottage-cheese are all excellent examples of snacks that are nutritionally superior and hunger-satiating.

During your next snack, munch on the past week’s top health and fitness stories:

Dollars for Pounds: Incentives Encourage Weight Loss: Money motivates people to slim down. Overweight employees who were paid a small amount lost more weight than those who weren’t compensated for their efforts, according to one of the first studies to examine such a strategy at workplaces.
Being overweight is hard on the heart: A new study involving more than 300,000 people finds that being overweight independently increases a person’s risk of coronary disease.
Models ’should show health proof’: London Fashion Week models should be asked to prove they do not suffer eating disorders, a report says.
Obesity in pregnancy hikes risk of stillbirth: Obese pregnant women may have an increased risk of losing their baby relatively late in pregnancy, and black women appear particularly at risk, a large study suggests.
Teen girls on a diet more likely to smoke: Teenage girls who start dieting are nearly two times more likely to also take up smoking regularly, compared with teenage girls who are not dieting.
Snack smart to stay energized: For some people, snacks can be a key to their good health and nutrition; for others, snacks may be their greatest downfall.
Teens’ unhealthy weight affects later fertility: Teenagers who are either underweight or obese are likely to have fewer children in adulthood, a study has found.
Test measures fat around organs: Measuring levels of a protein in the blood could provide the most accurate way to assess how much fat coats the body’s organs, say scientists.
Brits ‘dying not to do exercise’: Most UK adults are so unwilling to exercise that not even the threat of an early death is enough to get them off the sofa, a survey suggests.
Burger King unveils new health kick: Burger King pledged Wednesday to offer healthier fast-food items for children under 12, with plans to sell and market flame-broiled Chicken Tenders and apples cut to resemble thick-cut french fries.
Property values signal obesity: For each additional $100,000 in the median price of homes, researchers found, obesity rates in a given ZIP code dropped by 2 percent.
Spinach, eggs may ward off blindness: Two nutrients found in eggs, spinach and other leafy green vegetables offer some protection against the most common cause of blindness among the elderly, researchers said on Monday.
Judge strikes down NYC calorie-posting rule: A judge struck down a New York City rule Tuesday that required fast-food restaurants to post calorie counts on their menus.
High gas prices could make you skinnier: Higher gasoline prices may slim more than just wallets, according to a new study from Washington University in St. Louis.
L.A. official proposes fast-food ban: A city councilwoman is proposing a moratorium on fast-food restaurants in south Los Angeles, which has more such eateries than any other part of the county.
Study: Taking Vitamin D Supplements May Extend Lives: Taking vitamin D supplements may extend the lives of the Individuals who take them, according to a new study.
FDA considers adding symbols to food labels: Federal health officials on Monday considered whether adding symbols with nutrition information to food labels, like a traffic light system used in Britain, might help shoppers make healthier food choices.
Eat well cash for mothers-to-be: Pregnant women will get about Â£200 paid into their bank account to spend on healthy food under a government initiative, the BBC has learned.