Dicas para atletas vegetarianos (paper)

PDF download:
https://www.researchgate.net/publication/319696943_Vegan_diets_Practical_advice_for_athletes_and_exercisers

Citando:
"This article attempted to review literature in order to provide recommendations for how to construct a vegan diet for athletes and exercisers. While little data could be found in the sports nutrition literature specifically, it was revealed elsewhere that veganism creates challenges that need to be accounted for when designing a nutritious diet. This included the sufficiency of energy and protein; the adequacy of vitamin B12, iron, zinc, calcium, iodine and vitamin D; and the lack of the long-chain n-3 fatty acids EPA and DHA in most plant-based sources. "

Falta de exercício faz mal?

https://www.marketwatch.com/story/smoking-is-bad-but-sitting-around-doing-nothing-is-even-more-deadly-study-shows-2018-10-21

Citando:
"Smoking is bad for your health. You don’t need an oxygen tank by your bedside to tell you that. Diabetes and heart disease, obviously not great, either.

But what isn’t so obvious is that a sedentary lifestyle is actually worse than all three, according to a new study led by the Cleveland Clinic’s Dr. Wael Jaber.""
(...)
"These results were not drawn form a small group, either. Researchers retrospectively studied 122,007 patients who underwent exercise treadmill testing between 1991 and 2014.

“People who do not perform very well on a treadmill test,” Jaber said, “have almost double the risk of people with kidney failure on dialysis.” In fact, the risk associated with death is 500% higher for people with sedentary lifestyle than top exercise performers."

Alongamentos sem dor?

https://www.active.com/walking/articles/what-is-active-isolated-stretching?page=1

Citando:
"What they don't know is that they should see a difference after they stretch and it doesn't have to be painful. Active Isolated Stretching (AIS) is a technique that helps people maximize the effectiveness of stretching without causing the sort of discomfort that keeps a lot of us away from it."

(...)
"His technique uses four basic principles:

Isolate the muscle to be stretched.

Repeat the stretch eight to 10 times.

Hold each stretch for no more than two seconds.

Exhale on the stretch; inhale on the release.

Seems easy enough, right? Let's look at some of the details that make AIS so effective.

How do we isolate a muscle to be stretched? Isolate the muscle to be stretched by actively contracting the opposite muscle. In other words, if you are aiming to stretch the hamstrings, (the muscles on the back of the thigh) you must first actively contract the quadriceps (the muscles on the front of the thigh). Then, the brain sends a signal to the hamstrings to relax. This provides a perfect environment for the hamstrings to stretch

What is the purpose for repeating each stretch? Repeat each stretch eight to 10 times in order to increase the circulation of blood, oxygen, and nutrients to the muscles being stretched. This technique will help you gain the most flexibility per session. "

(...)

"After a long hike, walk, or run, what are the problems that pop up and keep you from going out again? For most of us, it's the same patterns: sore muscles, old injuries, and new injuries. These things make it hard to go out and have fun while training."

Português descobre substância que ajuda a eliminar gordura

Português descobre substância que ajuda a eliminar gordura - Ciência & Saúde - SÁBADO

Citando:

"(...) o ácido quinurénico, aumentava com a prática de exercício físico, com músculos 'treinados', e evitava, de certa forma, estados depressivos provocados pelo 'stress', ao eliminar do cérebro os efeitos tóxicos de uma outra substância, a quinurenina.

Agora, os investigadores descobriram que o ácido quinurénico actua também nas células adiposas, aumenta o gasto de energia e faz perder peso, ao mesmo tempo que interfere com o sistema imunitário fortalecendo as respostas anti-inflamatórias.

Mas, para que isso aconteça, os músculos têm de estar 'treinados', exercitados com a prática diária de actividade física."

Os riscos do sedentarismo (mesmo para quem vai ao ginásio)?

http://www.techtimes.com/articles/213418/20170912/sitting-for-more-than-13-hours-a-day-can-be-deadly-even-if-you-exercise.htm

Citando:
""Even if you're a gymgoer and think you're safe on account of your excellent effort, you are not," said James Levine, from Mayo Clinic. "No one gets away from this stuff. ... Excess sitting, this study seems to suggest, is a death sentence."

Take A Movement Break Every 30 Minutes

Those who kept their sitting bouts to less than half an hour had the lowest odds for premature death. The researchers said that this means that for those whose job or lifestyle requires them to sit for extended periods of time, taking a movement break every 30 minutes may help reduce their death risk."

Efeitos da corrida no comportamento?

http%3A%2F%2Fwww.telegraph.co.uk%2Fhealth-fitness%2Fbody%2Fjogger-rage-runners-getting-aggressive1%2F#pt0-693851

Citando:
"How does running, which has a deserved reputation as an emotionally therapeutic exercise, cause such bile?

Much depends on which emotion you are aiming to address by going out in the first place. If you are feeling down, a run is often an effective way to cheer yourself up. It can also be a surprisingly efficient method of problem solving or dealing with mental blocks. As you stride along, your mind will clear, allowing you to see an issue in a completely new and positive way.

So far, so good - but the picture becomes quite different when people use a jog to try and burn off anger. That seething, aggressive energy may help someone run faster and longer, but heading out for a run with these sorts of emotions swirling inside you is a potentially lethal plan.
While running can sometimes ease anger, it can also make it worse because on a physical level, running and anger have plenty in common. Both will pump up your heart rate and blood pressure. They release adrenaline and stress hormones, as well as tensing up muscles. Testosterone rises too, which might explain why, in my experience at least, angry runners are always male.

All of this can send the angry runner into a vicious cycle. They start to feel more, not less, angry. This spurs them on to run faster and further. Their blood sugar levels are falling, which makes them even more irritable. Round and round they go – and heaven help anyone who gets in their way.

Another factor is that running can tune out your conscious brain, which means you begin to interact with the world in a more primal way. This is what can make runners territorial and aggressive on pavements. They respond to others in a way they would never dream of during a casual stroll.

Also worth noting is the potential for cowardice, which running shares with cycling and driving. It’s so much easier to bark an insult at someone, or push them out of the way, if you know you can simply run off and get away from quickly. "

O comprimido em vez do ginásio?

http://www.express.co.uk/life-style/health/838650/exercise-pill-mimics-effects-visit-gym-heart-disease-sufferers

Citando:
"Scientists claim the experimental drug can even strengthen weak hearts.

The pill is based on a protein called CT1(cardiotrophin 1) that tricks the heart into thinking it is being exercised by growing healthily and pumping more blood.

This replicates what happens during a workout, jog or cycle ride."

Benefícios do exercício físico "mentais"?

Basicamente, nada como ser positivo:
http://time.com/4867746/exercise-fitness-positive-attitude/

Citação:
"Apparently, just thinking that you’re not exercising as much as you should may be harmful, too. In a new study in the journal Health Psychology, people who thought they were less active than their peers had a greater chance of dying younger—even if their actual activity levels were the same.

The research suggests that the health perks of exercise may come not just from the physical movements, but also how people think and feel about them, as well. In other words, people who feel like slackers may not be getting all the benefits they should be from their workouts."

O guia da Time para o exercício físico

http://time.com/collection/guide-to-exercise/

Dos benefícios do exercício físico

https://www.publico.pt/2017/06/15/ciencia/noticia/exercicio-fisico-cansa-va-la-basta-uma-sessao-para-acordar-o-cerebro-1775665

Citando:
"O artigo conclui que os efeitos mais consistentes de uma só sessão de exercício físico são uma melhoria da função executiva (a capacidade de controlo e regulação de comportamentos), uma melhoria do humor e uma diminuição dos níveis de stress. Por outro lado, confirma-se também que há áreas e circuitos no cérebro com são activados com “exercício agudo”. Uma das mudanças, explica Wendy Suzuki, será um aumento da produção de novos neurónios no hipocampo, uma área do nosso cérebro que regista o nosso passado e também ajuda a imaginar o futuro. Ou seja, há uma área com um papel importante na memória e criatividade que é activada e estimulada com exercício físico.

Apesar de não parecerem restar quaisquer dúvidas sobre os benefícios do exercício físico no comportamento das pessoas, as neurocientistas sublinham que a relação entre a prática de desporto e as mudanças neuroquímicas tem sido estudada sobretudo em modelos animais e, por isso, defendem que esta deve ser uma área de estudo para investir no futuro. "

O exercício torna-nos mais jovens ao nível celular (DNA, Telómeros)

DNA Aging: Exercise Makes You Younger at the Cellular Level | Time.com

Citando:
"The more exercise people get, the less their cells appear to age. In a new study in Preventive Medicine, people who exercised the most had biological aging markers that appeared nine years younger than those who were sedentary.

Researchers looked at the telomeres from nearly 6,000 adults enrolled in a multi-year survey run by the Centers for Disease Control and Prevention. People were asked what physical activities they had done in the past month and how vigorously they did them. They also provided DNA samples, from which the researchers measured telomere length. Telomeres, the protein caps on the ends of human chromosomes, are markers of aging and overall health. Every time a cell replicates, a tiny bit of telomere is lost, so they get shorter with age. But they shrink faster in some people than in others, explains study author Larry Tucker, professor of exercise science at Brigham Young University.

“We know that, in general, people with shorter telomeres die sooner and are more likely to develop many of our chronic diseases,” says Tucker. “It's not perfect, but it's a very good index of biological aging.”"

Como ganhar força em qualquer idade

A partir dos 18, the only way is down, como é sabido. Bem-vindo ao clube. Mas há exercícios para todas as idades para de alguma forma compensar a perda "programada" de massa muscular e força.

Algumas ideias para ganhar força em todas as idades:

How to build strength at any age


Ages 35-60

(...) this is the period when you are most likely to put on weight, as your metabolism slows, and your job becomes more sedentary.

"Start with some fast-walking, 20-30 minutes twice-three times per week to get some fitness. Progress to a gym membership and consider hiring a personal trainer to get you back into doing the right exercises for you. Spin classes, Zumba, and veterans sports are all good at this age for strengthening the body. Be aware of early onset arthritis. Gentle exercise will help maintain joint flexibility and muscle strength, helping to minimise the onset of joint stiffness and osteoarthritis."

Ages 60+

Exercising when you're over 60 is tougher, as the muscles will start to atrophy (waste away) if you don't use them. (...).

"One of the easiest ways to strengthen the legs is to balance. Stand on one leg for two minutes, and use a wall or table for support. Repeat twice each side and do this once per day. If you can comfortably perform this exercise, try doing it with your eyes shut for 2 minutes holding on to a wall for support. Balancing is fantastic to build strength in the thighs, buttocks, calves and also helps core strength. Strengthening exercises such as body weight exercises and resistance exercises are a great way to improve bone density, and muscle strength. This has two benefits when it comes to falling. First having strong muscles will help prevent falls. Second, having strong bones will help prevent a fracture if you were to have a fall."

The most common fracture sites are the wrist, hip and spine, all of which are very common in the elderly. Indeed, it's thought that roughly one in three over 65s suffer a fall each year - previously estimated to cost the NHS £4.6 million a day. With this in mind, prevention is key."
(...)

2. Strength train

Don't be afraid to strength train. Strength training can involve body weight exercises to start with. It might be as simple as a press-up against a wall, or a sit-down squat on a chair. As you progress, body weight exercises can become more challenging like performing a kneeling press-up, or a plank, and you don't even need a gym."

Exercício físico em jejum melhor para perder peso?

Com as devidas ressalvas (ver citação) o exercício parece ser mais benéfico (para perder peso) é o realizado de estômago vazio:

Why exercise might be more beneficial on an empty stomach

Citação:

"The scientists took blood samples after fasting and the high carb breakfast and then after exercise. They also took adipose (fat) tissue samples immediately before and one hour after the walking exercise.

They discovered that the expression of two genes (PDK4 and HSL) significantly increased when the men fasted – but decreased when the men ate a high-calorie breakfast before they exercised. The increase in these genes suggested that fat was used to fuel the exercise, instead of the food consumed at breakfast.

Dylan Thompson, corresponding author of the study explained that this fat tissue often faces competing challenges. After consuming food it is busy responding to the meal and "and a bout of exercise at this time will not stimulate the same [beneficial] changes in adipose tissue. This means that exercise in a fasted state might provoke more favorable changes in adipose tissue, and this could be beneficial for health in the long term."

Although the study supports previous research, it is worthwhile noting the study sample was small and only looked at overweight men."

Andar de bibicleta e risco de cancro e doenças cardíacas?

Cycling To Work Cuts Risk Of 'Cancer, Heart Disease And Premature Death From Any Cause' | The Huffington Post

Citando:
"Cycling to work cuts the risk of developing heart disease and cancer by almost half, research suggests.

Walking to work is also good for you, although it does not offer the same benefits as taking a bike, experts from the University of Glasgow found.

The new study on 264,337 people, 52% of whom were women, found cycling to work is linked to 45% lower risk of developing cancer and a 46% lower risk of cardiovascular disease, compared to driving to work or taking public transport.

Overall, cyclists had a 41% lower risk of premature death from any cause."

Um banho quente faz tão bem como uma hora de exercício?

Um banho quente faz tão bem como uma hora de exercício?

How having a hot steamy BATH is 'as good for your health as an hour-long sweaty workout'

Citando:
"Having a hot steamy BATH is ‘as good for your health as an hour-long sweaty workout’:

A relaxing bath can help lower blood sugar levels, and reduce disease-causing inflammation, experts have revealed"
(...)
"But, peak sugar level after eating was actually found to be 10 per cent lower in the participants who had a bath, compared with those who exercised.

Lead author Steve Faulkner wrote on The Conversation: “It seems that activities that increase heat shock proteins may help to improve blood sugar control and offer an alternative to exercise.

“These activities – such as soaking in a hot tub or taking a sauna – may have health benefits for people who are unable to exercise regularly."

Linhas orientadoras para o exercício fisico (adultos)

O sítio do NHS tem as linhas orientadoras para o RU:

http://www.nhs.uk/Livewell/fitness/pages/physical-activity-guidelines-for-adults.aspx

Resumo (PDF) aqui.

Citando:
"Guidelines for adults aged 19-64

To stay healthy, adults aged 19-64 should try to be active daily and should do:

at least 150 minutes of moderate aerobic activity such as cycling or fast walking every week, and  strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).  

OR

75 minutes of vigorous aerobic activity, such as running or a game of singles tennis every week, andstrength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms). 

OR

A mix of moderate and vigorous aerobic activity every week. For example, two 30-minute runs plus 30 minutes of fast walking equates to 150 minutes of moderate aerobic activity, andstrength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).  

A good rule is that one minute of vigorous activity provides the same health benefits as two minutes of moderate activity.

One way to do your recommended 150 minutes of weekly physical activity is to do 30 minutes on 5 days a week."

Muito mais detalhes na ligação de cima (assim como linhas orientadoras para as outras faixas etárias).

Demência e efeito protector do exercício físico

Efeito protector do exercício físico mesmo quando há predisposição genética:
http://m.huffpost.com/us/entry/us_588fb5d5e4b02772c4e88c56


Citando:
"The study found that older adults who reported being sedentary most of the time were just as likely to develop dementia as people who are genetically predisposed to cognitive problems. (...)

And that’s significant, considering the gene that predisposes an individual to developing dementia makes you three to four times more likely to be diagnosed with a problem like Alzheimer’s disease, Parkinson’s disease or Lewy body disease.

“The important message here is that being inactive may completely negate the protective effects of a healthy set of genes,” co-author of the study Jennifer Heisz, assistant professor in the Department of Kinesiology at McMaster University, told The Huffington Post.

And remember, the majority of individuals do not carry the genetic risk for dementia in the first place, she added.

The upside to the research is that it suggests even a little bit of regular exercise could go a long way in terms of helping prevent cognitive problems for a lot of people, Heisz said.


Walking just three times a week was linked to big benefits
For the study, 1,646 adults 65 or older had their blood analyzed for the presence of the apolipoprotein E allele, the gene known to be most strongly associated with dementia. No one in the study had dementia or any cognitive impairment at the start of the study.

Follow-up data collected five years after the study began showed that 331 individuals had subsequently been diagnosed with some form of dementia. The researchers also collected survey responses about whether those in the study exercised regularly.

Unsurprisingly, the data showed the odds of developing dementia over the course of the study were two times greater in individuals with the dementia allele than for those without the allele. And the data also showed that the individuals who reported not exercising regularly similarly had nearly twice the odds of developing dementia compared with the individuals without the dementia allele.


“You don’t have to train like an Olympian to get the brain health benefits of being physically active.
The people in the study who indicated they exercised regularly were asked two follow-up questions about their exercise habits. A majority of the study participants said walking was their primary exercise and that they did it approximately three times per week.

It’s important to point out a fairly minimal amount of exercise was found to have a big effect when it comes to dementia risk, Heisz noted. “You don’t have to train like an Olympian to get the brain health benefits of being physically active,” she said.


Experts still have questions about what type of exercise is best
This study is still epidemiological data, Heisz noted ― which means it shows a link between sedentary behavior and dementia risk, but doesn’t necessarily explain how one leads to the other.

But taken with previous research that has linked physical activity is to lower dementia risk, the results are fairly convincing, she added. This study included a large number of individuals, it followed those individuals for five years and it controlled for other dementia risk factors, including age, heart disease, stroke, diabetes, high blood pressure, depression and smoking.

More studies are needed to identify what types of exercise provide the most benefit in terms of preventing dementia, she said ― as well as to determine the exact mechanisms in the brain that make physical activity protective when it comes to cognitive decline.

“If a physician were to ask us today what type of exercise to prescribe for a patient to reduce the risk of dementia, the honest answer is ‘we really don’t know,’” another study co-author, Barbara Fenesi, a postdoctoral fellow at McMaster, noted in a press release.

The group is conducting another study comparing different types of exercise ― including high-intensity training and moderate continuous training ― to start to answer some of those questions.

The important message here is that some physical activity does appear to be beneficial ― and being sedentary appears to increase dementia risk, Heisz said.

Watch the video below to hear more about what neurologists have to say about how even a small amount of exercise can do a lot in terms of preventing memory loss.




This reporting is brought to you by HuffPost’s health and science platform, The Scope. Like us on Facebook and Twitter and tell us your story: scopestories@huffingtonpost.com. 




Sarah DiGiulio is The Huffington Post’s sleep reporter. You can contact her at sarah.digiulio@huffingtonpost.com.




  
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"The upside to the research is that it suggests even a little bit of regular exercise could go a long way in terms of helping prevent cognitive problems for a lot of people, Heisz said.


Walking just three times a week was linked to big benefits
For the study, 1,646 adults 65 or older had their blood analyzed for the presence of the apolipoprotein E allele, the gene known to be most strongly associated with dementia. No one in the study had dementia or any cognitive impairment at the start of the study."
(...)
"More studies are needed to identify what types of exercise provide the most benefit in terms of preventing dementia, she said ― as well as to determine the exact mechanisms in the brain that make physical activity protective when it comes to cognitive decline. "

Exercício físico melhora a saúde mental das crianças

Exercício físico melhora a saúde mental das crianças, nomeadamente os sintomas de depressão (estudo que a ser confirmado repete os resultados para adolescentes e adultos):
http://time.com/4624768/exercise-depression-kids/?xid=newsletter-brief

Exercício só ao fim de semana tem ainda assim imensos benefícios

Este é o estudo que quem trabalha à semana estava à espera para ficar um pouco mais descansado e chamar uns quantos menos nomes a quem corre dia sim dia não a horas impossíveis (para os primeiros):
http://www.bbc.com/news/health-38560616
Citando:
"Cramming all your recommended weekly exercise into one or two weekend sessions is enough to produce important health benefits, a study suggests.
And being active without managing 150 minutes of moderate activity a week was still enough to reduce the risk of an early death by a third.
The findings are based on a survey of about 64,000 adults aged over 40 in England and Scotland."

Correr descalço não previne lesões?

Aparentemente afinal não ajuda à prevenção de lesões (é "apenas" mais um tipo de corrida):
http://www.medicaldaily.com/no-proof-barefoot-running-reduces-risk-injuries-study-finds-246383


Citando:
"Nigg and Enders started by investigating the effects of barefoot running on foot motion. Proponents of minimalist running often claim that running without shoes decreases the risk of injuries by promoting landings near the front of the feet, near the toes, instead of landing on the heel purportedly more likely with standard shoes.
Their research suggests that this claim is unfounded and that "it is not appropriate to associate barefoot running with toe landing and shod running with heel landing," because factors like surface, shoe type, running speed, and individual differences are too variable to consistently make the links."
Mais informação:
http://www.medicaldaily.com/should-you-try-barefoot-running-weight-shift-and-stride-changes-could-be-406620