Anyone who thinks they know anything about exercise and weight loss is prone to regular shocks, based on a steady stream of surprising studies and reports. For example, a new one from the American Journal of Physiology concludes that 30 minutes of exercise a day is good, and 60 minutes less good.
Huh? And I thought I sailed through 5th-grade math with a passing grade.
A little recent context first. Although the study wasn't researching weight-loss per se when it was published 17 months ago, it opened lots of eyeballs. The study found that a vigorous 45-minute workout burned an extra 190 calories in the 14 hours post-exercise. This seemed simple enough--doing a few sprints or strides at the end of workouts to rev up the engine, and turn on the after burn made sense.
Can You Be Overweight and Fit?
A FAQ based on a more recent report from the outstanding Pennington Biomedical Research Center and the frighteningly named Center for Quantitative Obesity Research found that the
Blog Posts by From the editors of Runner's World
Anyone who thinks they know anything about exercise and weight loss is prone to regular shocks, based on a steady stream of surprising studies and reports. For example, a new one from the American Journal of Physiology concludes that 30 minutes of exercise a day is good, and 60 minutes less good.Read More »from Exercise for Weight Loss: Is Less More?
Fallen out of your regular training routine? How to stage a strong comeback. Even the most devoted athletes can get sidetracked from their routine by crazy deadlines, long-awaited vacations, or (worse) nagging injuries. But rather than fret over how long it's going to take you to return to speed, it's important to keep such detours in perspective. "You shouldn't feel guilty about taking a break from working out," says Marissa Tiamfook, a trainer based in Los Angeles. "Focus on the fact that you want to get back out there." If for whatever reason your gym shoes have gathered dust, here's how to get back on track.Read More »from 4 Ways to Revive Your Workout Slump This Fall
Overcome the Mental Blocks That Hold You Back
SIDETRACKED BY: A jammed schedule
You've ditched your workouts to make time for longer hours at the office or to plan a big event. The time away from exercising has left you tired and grumpy. "Science has proven that working out is a potent stress-buster," says Tiamfook. "But once momentum has stopped, it's hard to crank it up again."
COMEBACK PLAN: Sign up for a class
Find a yoga or zumba class and sign
Ask any woman what her most important piece of exercise gear is and she'll likely (and very quickly) say, "Sports bra!" But variations in straps, padding, closures, and fabrics make it hard to choose the right one. So, we recruited 49 testers--ranging in size from A to F cups and 32- to 40-inch bands--to put 33 of the newest bras through plenty of bounce-inducing activities. These 12 top performers will support you through any workout.Read More »from 12 New Sports Bras for All Sizes
If you regularly scramble eggs or blend a smoothie for breakfast, you can congratulate yourself for starting your day off right. Eating breakfast can help you lose weight, control blood-sugar levels, and sustain energy for workouts. But even when your usual choice is generally healthy, it still may be missing key nutrients that runners need to perform their best. With the help of experts, we turned these go-to breakfasts into peak-performance fuel.Read More »from Small Tweaks for a Better Breakfast
A REAL Approach to Dieting
The Fast Food Eater
Busy working mom JoAnn Flett of Newtown Square, Pennsylvania, has eaten a pre-workout toaster waffle with half a teaspoon of butter and a teaspoon of peanut butter most mornings for the past decade. The waffle delivers quick carbs to fuel her runs--and takes less than five minutes to prepare. But according to Kristine Clark, Ph.D., R.D., director of sports nutrition at Penn State University, Flett's breakfast lacks calcium, iron, and antioxidants like vitamins A and C-all needed for good health
It's doubtful that anyone ever said that they started exercising so they could eat more fruits and vegetables. In fact, most people joke that the sole reason to workout is to burn off a double-cheese pizza or earn the right to spend quality time with Ben & Jerry.Read More »from 10 Ways to Boost Your Workout for Weight Loss
But every athlete learns it one way or another; you can't workout to eat, you gotta eat to workout.
When you're in training, food becomes fuel. It will energize your activities and help repair muscle tissue after a hard workout so that you can bounce back quickly for your next workout.
Healthy Meals, in 30 Minutes or Less!
Try to fuel up on Krispy Kreme or down a five-course meal before you hit the gym and you could hit the wall halfway. Have a big meal the night before a long workout and you could wake up with a food hangover: You still feel full and have the aftertaste of last night's meal, yet you're slightly hungry at the same time.
You can do all the training you want, but if you don't eat and drink the right things
A refresher course on how much--and what--to drink on hot summer runsDuring the blazing days of summer, you need more than sunscreen to protect your body from the sun. "Hydration becomes most important during intense exercise in the heat," says Douglas Casa, Ph.D., who heads the University of Connecticut's Korey Stringer Institute, which studies heatstroke and other causes of sudden death in sports. "If you're not adequately hydrated, your blood volume drops, which means your heart has to work harder to power your muscles and keep you cool. When that happens, your athletic performance suffers."Read More »from Best Drinks to Keep You Hydrated During Exercise
While it's important to stay hydrated during exercise, it's impossible to create one-size-fits-all drinking guidelines. Every athlete's needs are different. Your body weight, sweat rate, and effort level, along with the temperature, humidity, and elevation, affect how much you should drink. That doesn't mean you should leave your hydration plan up to chance. These strategies can help ensure you drink the right amount before, during, and after every run.
Train on an empty tank to boost your fuel efficiencyIt's an indisputable fact that to workout long and fast, you need to start out fully fueled. But during their prep for the Toronto Waterfront Marathon last fall, elite Canadian runners Reid Coolsaet and Eric Gillis adopted an unconventional approach: They performed some of their runs on empty tanks. It's the nutritional equivalent of training with a weighted vest; running on fumes forces your body to work harder and teaches it to burn carbs more efficiently when you workout with ample reserves.Read More »from Surprising Benefits of Exercising on Empty
Carbohydrates are your body's most readily available fuel source, but only a limited amount can be stored--enough to last for about 90 minutes of intense exercise--mostly in the muscles and liver. Researchers have found that exercising in a carb-depleted state helps the muscles adapt to burning more fat and boosts your body's capacity for stored carbohydrate by as much as 50 percent. Whether all this translates to better fitness is unclear, but for Coolsaet and Gillis, the evidence was
On a treatment plan that's not working? Here's what to look for when thinking about seeking out another expert's opinion.Sometimes a seemingly minor symptom or athletic injury sidelines you for longer than you'd like. Some injuries just need rest and icing, but others may land you in front of a doctor. Not every treatment plan requires a second opinion. But when you're undergoing a treatment plan--and anxious to be active again--it's important to know when to seek a different perspective.Read More »from 6 Signs You Need Another Doctor
How Fit Are You? 10 DIY Tests to Find Out
You're told that there's nothing to be done.
Almost all symptoms and injuries are treatable. So if a doctor tells you he can do nothing for you, make an appointment with another expert. That diagnosis most likely means "there's nothing more that that doctor can offer," says Michael Ross, M.D., medical director of The Rothman Institute Performance Lab in Cherry Hill, New Jersey. And while some conditions could certainly curtail your plans, you'll want to confirm a diagnosis like that with another physician before you quit your regular routine altogether.
How to Stay Active While
.Many of us would describe the ideal athlete's body as lean. But then someone who doesn't fit the description can lift heavier weights or finish a workout in less time than we can, leaving us questioning what "fit" really looks like.
Some doctors say people who are overweight face health issues, but some studies show that heavy people who exercise can be cardiovascularly healthy and may live longer than their sedentary but skinny peers.
We asked two experts to, ahem, weigh in. Glenn Gaesser, Ph.D., director of the Healthy Lifestyles Research Center at Arizona State University, says you can be fit and fat. Amy Weinstein, M.D., M.P.H., an assistant professor at Harvard Medical School who studies the impact of obesity and exercise on disease, disagrees. Here's why.
5 Habits for Lasting Weight Loss Success
Is it possible to be overweight and healthy?Read More »from Can You Be Fit If You're Overweight?
YES: Virtually every weight-related health problem can be greatly improved or cured with a moderate level of exercise, even if
After following about 121,000 men and women for 20 years, researchers at Harvard University published a study in the New England Journal of Medicine in 2011 that documented the foods and drinks most and least associated with gaining weight. Read on to learn which items should fill dieters' shopping carts--and which should always be avoided.Read More »from Best and Worst Foods for Diets
Walnuts contain omega-3 fatty acids, which protect your heart and boost your brainpower.
Best and Worst Nuts For Snacking
The monounsaturated fats and vitamin E in almonds work together to cut cholesterol.
Best: Macadamia Nuts
In addition to containing healthy fats like other nuts, macadamias also pack in an extra dose of filling fiber.
Healthy Fats Vs. Bad Fats
Yogurt is a good source of calcium, plus probiotics for gut health. Go for the Greek variety: It boasts all of the benefits of regular yogurt plus double the protein.
All fruits are great for diets thanks to their water