Triathlon peak performance age is the same for men and women

       

  Posted on September 1, 2013 by Stone Hearth News

                 The age of peak performance in Ironman triathlon: a cross-sectional and longitudinal data analysis

Michael Stiefel, Beat Knechtle, Christoph Alexander Rüst, Thomas Rosemann and Romuald Lepers

Extreme Physiology & Medicine 2013, 2:27 doi:10.1186/2046-7648-2-27 Published: 1 September 2013

Abstract (provisional)

 Background

 The aims of the present study were, firstly, to investigate in a cross-sectional analysis the age of peak Ironman performance within one calendar year in all qualifiers for Ironman Hawaii and Ironman Hawaii; secondly, to determine in a longitudinal analysis on a qualifier for Ironman Hawaii whether the age of peak Ironman performance and Ironman performance itself change across years; and thirdly, to determine the gender difference in performance.

Methods

In a cross-sectional analysis, the age of the top ten finishers for all qualifier races for Ironman Hawaii and Ironman Hawaii was determined in 2010. For a longitudinal analysis, the age and the performance of the annual top ten female and male finishers in a qualifier for Ironman Hawaii was determined in Ironman Switzerland between 1995 and 2010.

 Results

In 19 of the 20 analyzed triathlons held in 2010, there was no difference in the age of peak Ironman performance between women and men (p > 0.05). The only difference in the age of peak Ironman performance between genders was in ‘Ironman Canada’ where men were older than women (p = 0.023). For all 20 races, the age of peak Ironman performance was 32.2 +/- 1.5 years for men and 33.0 +/- 1.6 years for women (p > 0.05). In Ironman Switzerland, there was no difference in the age of peak Ironman performance between genders for top ten women and men from 1995 to 2010 (F = 0.06, p = 0.8). The mean age of top ten women and men was 31.4 +/- 1.7 and 31.5 +/- 1.7 years (Cohen’s d = 0.06), respectively. The gender difference in performance in the three disciplines and for overall race time decreased significantly across years. Men and women improved overall race times by approximately 1.2 and 4.2 min/year, respectively.

Conclusions

 Women and men peak at a similar age of 32–33 years in an Ironman triathlon with no gender difference. In a qualifier for Ironman Hawaii, the age of peak Ironman performance remained unchanged across years. In contrast, gender differences in performance in Ironman Switzerland decreased during the studied period, suggesting that elite female Ironman triathletes might still narrow the gender gap in the future.

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New study: Even brief episodes of physical activity can have positive effect on weight

       

   Posted on September 1, 2013 by Stone Hearth News

                 To win the war against weight gain, it turns out that every skirmish matters – as long as the physical activity puts your heart and lungs to work.

 In a new study published today in the American Journal of Health Promotion, University of Utah researchers found that even brief episodes of physical activity that exceed a certain level of intensity can have as positive an effect on weight as does the current recommendation of 10 or more minutes at a time.

“What we learned is that for preventing weight gain, the intensity of the activity matters more than duration,” says Jessie X. Fan, professor of family and consumer studies at the U. “This new understanding is important because fewer than 5 percent of American adults today achieve the recommended level of physical activity in a week according to the current physical activity guidelines. Knowing that even short bouts of ‘brisk’ activity can add up to a positive effect is an encouraging message for promoting better health.”

 The current physical activity guideline for Americans is to get at least 150 minutes of moderate to vigorous physical activity, MVPA, a week, which can be accumulated in eight to 10 minute periods. MVPA is defined as greater than 2,020 counts per minute measured with a tool called an accelerometer.

For an average person in an everyday setting without a fancy gadget to gauge the exertion, that would translate roughly to a walking speed of about three mph. But taking the stairs, parking at the far end of the lot, and walking to the store or between errands are choices that can add up and can make a positive health difference, the researchers note.

 The study shows that higher-intensity activity was associated with a lower risk of obesity, whether in “bouts” of fewer or greater than 10 minutes.

This may be especially important news for women, who were on average less physically active than men. However, neither men nor women came close to the weekly 150-minute recommendation with bouts of eight to 10 minutes. However, when adding shorter bouts of higher-intensity activity, men exceeded the recommendation on average, accumulating 246 minutes per week, and women came close, at 144 minutes per week on average. The message is: a little more effort can have an important health payback.

 How the Study was Conducted

Subjects for the study were drawn from the National Health and Nutrition Examination Survey, NHANES, a national program that has been collecting health and nutrition data from a representative sample of adults and children in the United States since 1999.

From 2003 to 2006, participants in the survey wore accelerometers for seven days, which captured data on their physical activity. This information was in addition to the broad range of demographic and health-related information collected in the NHANES program from interviews and physical examinations.

For this study, participants from 18 to 64 years of age were drawn from the database. There were some exclusions, including pregnancy or impairments that compromised participants’ ability to walk, such as being wheelchair bound. The final sample size for the current study was 2,202 women and 2,309 men.

Researchers compared measurements of physical activity based on length of time and intensity. Four categories were created: higher-intensity bouts (greater than 10 minutes exertion at greater than 2,020 counts per minutes, or CPM), higher-intensity short bouts (less than 10 minutes at greater than 2,020 CPM), lower-intensity long bouts (greater than 10 minutes and less than 2,019 CPM), and lower-intensity short bouts (less than 10 minutes and less than 2,019 CPM).

The study used body mass index, BMI, to measure weight status. BMI is a standard formula calculated using an individual’s weight adjusted for height, and is used as an indicator of healthy weight. A BMI between 18.5 and 24.9 is considered normal weight, whereas a BMI between 25 and 29.9 is overweight; and over 30 is obese.

 Results show that for women, each daily minute spent in higher-intensity short bouts was related to a decrease of .07 BMI. Looking at it another way, each such minute offset the calorie equivalent of .41 pounds. This means that when comparing two women each 5-feet-5-inches tall, the woman who regularly adds a minute of brisk activity to her day will weigh nearly a half-pound less. Results were similar for men. Importantly for both, each daily minute of higher-intensity activity lowered the odds of obesity — 5 percent for women, and 2 percent for men.

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Cosmos Soccer clinic coming to Aviator Sept 4

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COSMOS COUNTRY NEWS Aug. 30, 2013   Cosmos to Hold Free Soccer Clinics CLICK HERE TO REGISTER! The New York Cosmos will hold a series of free "Back to School" soccer clinics in the coming weeks. The four currently scheduled clinics are being coordinated with youth organizations in Brooklyn, Queens and Long Island, and will be available to kids between the ages of 7 and 14 in the first weeks of September. Professional Coaches from the NY Cosmos Training and Development Program along with several current players from the New York Cosmos roster will attend the clinics, participate in drills and work directly with the kids. Afterwards, the players will also be available to meet with the kids and sign autographs. The current schedule for the clinics includes: Tuesday, September 3 Roy Wilkins Field in Queens 5:00 - 6:00 pm Ages 7-10 6:15 - 7:15 pm Ages 11-14 Wednesday, September 4 Aviator Field in Brooklyn 5:00 - 6:00 pm Ages 7-10 6:15 - 7:15 pm Ages 11-14 Thursday, September 12 Mitchel Athletic Complex, Uniondale 5:00 - 6:00 pm Ages 7-10 6:15 - 7:15 pm Ages 11-14 Friday, September 13 William Floyd High School in Mastic Beach 5:00 - 6:00 pm Ages 7-10 6:15 - 7:15 pm Ages 11-14 CLICK HERE TO REGISTER!   Tickets Free Team Poster All fans in attendance at Hofstra University for the Sept. 7 match against the Atlanta Silverbacks will receive a free team poster. Click Here to Buy Tickets! In Other News The Football Factory Hosting Edmonton vs Cosmos Viewing Party The Football Factory is hosting the official viewing party on Sept. 1 for the Cosmos match against FC Edmonton at 4 p.m. ET. Read more... Video Preview: FC Edmonton vs New York Cosmos Kyle Reynish and Giovanni Savarese preview the New York Cosmos' match against FC Edmonton. Watch! Video Recap: New York Cosmos vs San Antonio Scorpions Go behind the scenes of the New York Cosmos' 2-1 victory over the San Antonio Scorpions. Watch!. Like us on Facebook! Connect with other fans on the club's official Facebook page.       You're receiving this newsletter because you joined Cosmos Country at www.nycosmos.com. Having trouble reading this? View it in your browser. Not interested? Unsubscribe instantly.

Blueberries, grapes and apples lnked to reduced risk of type 2 diabetes

     

    Posted on August 29, 2013 by Stone Hearth News

                Eating more whole fruits, particularly blueberries, grapes and apples, is associated with a lower risk of type 2 diabetes, with greater fruit juice consumption having an adverse effect, a paper published today on bmj.com suggests. Increasing fruit consumption has been recommended for the prevention of many chronic diseases, including type 2 diabetes. However, studies have generated some mixed results.

 Researchers from the UK, USA and Singapore therefore looked to examine the association of individual fruit consumption in relation to type 2 diabetes risk. Data were used from three prospective cohort studies among US adults: the Nurses’ Health Study (NHS 1984 – 2008), the Nurses’ Health Study II (NHS II 1991-2009) and the Health Professionals Follow-up Study (HPFS 1986 – 2008).

There were 187,382 participants totaling 3,464,641 years of follow-up. The study included both men and women (151,209 women and 36,173 men). Participants who reported a diagnosis of diabetes, cardiovascular disease or cancer at baseline were excluded.

Ten individual fruits were used in the study: grapes or raisins; peaches, plums or apricots; prunes; bananas; cantaloupe; apples or pears; oranges; grapefruit; strawberries; blueberries. Fruit juice included apple; orange; grapefruit and other fruit juices. Food frequency questionnaires were used every four years to assess participants’ habitual diet, asking how often, on average, they consumed each food in a standard portion size. Participants could choose from nine possible responses, ranging from “never, or less than once per month” to “six or more times per day”.

  Information was gathered on participants’ body height and weight, cigarette smoking, physical activity, multivitamin use and family history of diabetes. Information for women was collected on menopausal status, post-menopausal hormone use and oral contraceptive use.

Results showed that 12,198 out of 187,382 (6.5%) participants developed diabetes

Total whole fruit consumption correlated positively with age, physical activity, multivitamin use, total energy intake and fruit juice consumption. Three servings per week of blueberries; grapes and raisins; apples and pears significantly reduced the risk of type 2 diabetes.

 In contrast, greater consumption of fruit juice was associated with increased type 2 diabetes risk. Substitution of whole fruits for fruit juice was associated with a lower risk, except strawberries and cantaloupe melon.

 Results showed that 12,198 out of 187,382 participants developed diabetes so the overall risk in the populations studied over many years was 6.5%. Among those who had three servings per week of individual whole fruits rather than fruit juice the overall risk was itself reduced by 7%.

Replacing three servings per week of fruit juice with individual whole fruits reduced the risk of type 2 diabetes by 7%.

The researchers conclude that there is a significant difference in the associations between individual fruits and the risk of type 2 diabetes and that greater consumption of specific whole fruits “particularly blueberries, grapes and apples was significantly associated with lower type 2 diabetes risk whereas greater fruit juice consumption was associated with a higher risk”. They say the results support recommendations to increase the consumption of a variety of whole fruits as a measure for diabetes prevention.

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Doubling the daily allowance of protein intake with diet and exercise protects muscle loss

       

   Posted on August 29, 2013 by Stone Hearth News

                Bethesda, MD—A new report appearing in the September issue of The FASEB Journal challenges the long-held adage that significant muscle loss is unavoidable when losing weight through exercise and diet.

 In the report, scientists show that consuming twice the recommended daily allowance (RDA) of protein while adhering to a diet and exercise plan prevents the loss of muscle mass and promotes fat loss.

 Tripling the RDA of protein, however, failed to provide additional benefits.

“It is our hope that the findings from this well-controlled study will be discussed and cited by the Institute of Medicine for the updated Dietary Reference Intakes on protein,” said Stefan M. Pasiakos, Ph.D., a researcher involved in the work from the Military Nutrition Division at the U.S. Army Research Institute of Environmental Medicine in Natick, MA.

 “We believe that the RDA for protein should be based on a level to optimize health, as well as prevent deficiencies, and our data demonstrate a potential inadequacy of the current RDA for sparing muscle mass during weight loss, which may affect a significant portion of the population.”

To make this discovery, Pasiakos and colleagues assigned young men and women controlled diets for 31 days that provided dietary protein at three different levels:

•  1) the U.S. RDA,
•  2) twice the U.S. RDA,
• and
•  3) three times the U.S. RDA.

 Volunteers were given adequate total calories to maintain constant body weight for the first 10 days to allow their metabolism to adapt to the dietary protein level, and then for the following three weeks, weight loss was induced by restricting the total calories and increasing daily exercise sufficiently to elicit an average two-pound weight loss per week. 

 All meals were prepared and administered by research staff and exercise was highly controlled. Body composition and measurements of muscle protein metabolism were performed at the end of both the stable weight maintenance and weight loss phases of the study.

Results of this study demonstrated that there are limits to the protective effect of extra protein.

 As such, these data suggest an optimal, and perhaps maximal, level of protein for young, active adults who may undergo short-term periods of intentional or unintentional weight loss.

 “This study essentially confirms what body builders have shown us for a long time—a high protein diet helps prevent muscle loss when trying to lose fat,” said Gerald Weissmann, M.D., Editor-in-Chief of The FASEB Journal.

 “Although eating a well balanced diet is still necessary for health and weight maintenance, upping one’s protein intake when dieting might be a useful tool in the short term.”

 Source - See more at: http://www.stonehearthnewsletters.com/doubling-the-daily-allowance-of-protein-intake-with-diet-and-exercise-protects-muscle-loss/nutrition-protein/#sthash.TAuBXsuP.dpuf

7 things to know about omega-3 fatty acids

 

Posted on August 29, 2013 by Stone Hearth News

Omega-3 fatty acids are a group of polyunsaturated fatty acids that are important for a number of functions in the body. The omega-3 fatty acids EPA and DHA are found in seafood, such as fatty fish (e.g., salmon, tuna, and trout) and shellfish (e.g., crab, mussels, and oysters). A different kind of omega-3, called ALA, is found in other foods, including some vegetable oils (e.g., canola and soy). Omega-3s are also available as dietary supplements; for example, fish oil supplements contain EPA and DHA, and flaxseed oil supplements contain ALA. Moderate evidence has emerged about the health benefits of consuming seafood. The health benefits of omega-3 dietary supplements are unclear.

Here are 7 things you should know about omega-3s:

1. Results of studies on diets rich in seafood (fish and shellfish) and heart disease provide moderate evidence that people who eat seafood at least once a week are less likely to die of heart disease than those who rarely or never eat seafood. The Dietary Guidelines for Americans, 2010 (3MB PDF) includes a new recommendation that adults eat 8 or more ounces of a variety of seafood per week because it provides a range of nutrients, including omega-3 fatty acids. (Smaller amounts are recommended for young children, and there are special recommendations for pregnant or breastfeeding women. See Tip #4.)
2. Evidence suggests that seafood rich in EPA and DHA should be included in a heart-healthy diet; however, supplements of EPA and DHA have not been shown to protect against heart disease. In 2012, two groups of scientists analyzed the research on the effects of EPA/DHA supplements on heart disease risk. One group analyzed only studies in people with a history of heart disease, and the other group analyzed studies in people both with and without a history of heart disease. Neither review found strong evidence of a protective effect of the supplements.
3. A 2012 review of the scientific literature concluded that EPA and DHA, the types of omega-3s found in seafood and fish oil, may be modestly helpful in relieving symptoms of rheumatoid arthritis. In the studies included in the review, many of the participants reported that when they were taking fish oil they had briefer morning stiffness, less joint swelling and pain, and less need for anti-inflammatory drugs to control their symptoms.
4. The nutritional value of seafood is of particular importance during fetal growth and development, as well as in early infancy and childhood. Women who are pregnant or breastfeed should consume 8 to 12 ounces of seafood per week from a variety of seafood types that are low in methyl mercury as part of a healthy eating pattern and while staying within their calorie needs. Pregnant or breastfeeding women should limit the amount of white tuna (labeled as “albacore”) to no more than 6 ounces per week. They should not eat tilefish, shark, swordfish, and king mackerel because they are high in methyl mercury.
5. There is ongoing research on omega-3 fatty acids and diseases of the brain and eye, but there is not enough evidence to draw conclusions about the effectiveness of omega-3s for these conditions. DHA plays important roles in the functioning of the brain and the eye. Researchers are actively investigating the possible benefits of DHA and other omega-3 fatty acids in preventing or treating a variety of brain- and eye-related conditions.
6. There is conflicting evidence about whether a link might exist between the omega-3 fatty acids found in seafood and fish oil (EPA/DHA) and an increased risk of prostate cancer. Additional research on the association of omega-3 consumption and prostate cancer risk is under way.
7. The bottom line: Including seafood in your diet is healthful. Whether omega-3 supplements are beneficial is uncertain. If you are considering omega-3 supplements, talk to your health care provider. It’s especially important to consult your (or your child’s) health care provider if you are pregnant or breastfeeding, if you take medicine that affects blood clotting, if you are allergic to seafood, or if you are considering giving a child an omega-3 supplement.

Source
See our other posts about omega-3 topics

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Acute exercise enhances preschoolers’ ability to sustain attention

         

Posted on August 25, 2013 by Stone Hearth

News J Sport Exerc Psychol. 2013 Aug;35(4):433-7.

 Acute exercise enhances preschoolers’ ability to sustain attention.

Palmer KK, Miller MW, Robinson LE. Source: School of Kinesiology, Auburn University, Auburn, AL.

Abstract

 A growing body of research has illuminated beneficial effects of a single bout of physical activity (i.e., acute exercise) on cognitive function in school-age children.

 However, the influence of acute exercise on preschoolers’ cognitive function has not been reported.

To address this shortcoming, the current study examined the effects of a 30-min bout of exercise on preschoolers’ cognitive function. Preschoolers’ cognitive function was assessed following a single bout of exercise and a single sedentary period.

Results revealed that, after engaging in a bout of exercise, preschoolers exhibited markedly better ability to sustain attention, relative to after being sedentary (p = .006, partial eta square = .400).

Based on these findings, providing exercise opportunities appears to enhance preschoolers’ cognitive function.

 Source - See more at: http://www.stonehearthnewsletters.com/acute-exercise-enhances-preschoolers-ability-to-sustain-attention/adhd/#sthash.rbzkVXrr.dpuf