Guest guest Posted December 3, 2003 Report Share Posted December 3, 2003 Wed, 3 Dec 2003 07:18:00 -0500 HSI - Jenny Thompson Walk, Don't Run Walk, Don't Run Health Sciences Institute e-Alert December 3, 2003 ************************************************************** Dear Reader, Sometimes it's hard to get started. No one knows better than I do how hard it is to begin a new exercise regimen - I've gotten on that wagon, fallen off, and climbed back on again more times than I can count. So I know that the biggest barrier is usually the psychological one. But I've just read about a new study that I think can help lend a mental boost to anyone who might need a little help getting a daily exercise plan underway. And the key word here is " little, " because not only can a little exercise yield healthy benefits, but there are also studies that demonstrate how overdoing rigorous daily exercise just might be harmful to your heart. ---------------------------- Brisk but comfortable ---------------------------- When you exercise and raise your heart rate to about 55 percent of maximum, you're getting a cardiovascular workout that benefits your heart. But how much exercise does it take to reach the 55 percent level? To answer that question, researchers at the University of Massachusetts (UM) recruited 84 obese subjects whose ages ranged from 30 to mid-50s. In the first phase of the two-part test, each subject walked on a treadmill while oxygen use and heart rate were measured. The treadmill speed was gradually increased until the subject reported feeling tired. This established baseline fitness levels for all participants. In the second part of the test, each subject was instructed to walk one mile on the treadmill, and to set a " brisk but comfortable pace. " Thirteen of the subjects established a pace that pushed their heart rates to more than 90 percent of maximum. Almost 60 subjects reached a level between 70 and 89 percent. And among those who raised their heart rate the least, all recorded heart rates between 55 and 69 percent of maximum. So walking at a comfortable pace they set for themselves, all of the subjects succeeded in raising their heart rates to levels that would benefit their hearts. And on average, they finished the one-mile walk in less than 20 minutes. ---------------------------- Running into trouble ---------------------------- Reading that UM study gave me a real boost and made me feel motivated. If I can take a brisk, 20-minute walk several times a week, that's probably all the exercise I need to help my heart. I don't have to join a gym, or buy any special equipment, or push myself till I'm blue in the face. Just put on some sweats and head out the door. What could be simpler? But it's easy to imagine a scenario like this: You live near a high school, so you go out to their track early in the morning, four or five days a week. There you are, making your way around the track, when someone blows by you at top speed. A moment later he passes you again, and you start to think, " Now that guy is in good shape. I'll never be in shape like that. " This could easily lead to discouraging thoughts that you're not doing enough, so why bother? But the irony is that your cardio health just might be better than the guy who runs several miles every day. In response to the UM trial, cardiologist Dr. Kevin Channer made a distinction between no exercise and taking exercise to the extreme. Dr. Channer told BBC News Online that while exercise has been shown to reduce cardiovascular risk, obsessive amounts of daily exercise may actually raise cardiovascular risk. And Dr. William Campbell Douglass, M.D., agrees. Those of you who to Dr. Douglass' Real Health Breakthroughs (RHB) newsletter or his free Daily Dose e-letter are already familiar with his very strong opinion about not overdoing exercise. In an article titled " Run for your life - away from strenuous exercise! " in the December 2001 issue of RHB, Dr. Douglass cites several studies that back up this surprising claim: " A compelling argument can be made that overexercising can cause atherosclerosis and coronary heart disease. " Sound amazing? According to Dr. Douglass, the leading cause of exercise-related deaths, even in well-trained athletes, is coronary heart disease. In one of the studies examined in his article, ten cases of sudden death among marathon runners were reviewed. " Nine of the 10 died of heart attacks secondary to severe coronary heart disease. The researchers' conclusion: Severe coronary atherosclerosis is the most common cause of death in marathon runners. " ---------------------------- Just do (a little of) it ---------------------------- As with so many other health issues, it's not surprising to find that moderation is clearly the key to reaping the health benefits of exercising. But what's most important for those of us who sometimes require a helpful nudge or a positive psychological boost, is knowing that getting even a little exercise may be doing more for our cardiovascular health than we ever imagined. ************************************************************** To start receiving your own copy of the HSI e-Alert, visit: http://www.hsibaltimore.com/ealert/freecopy.html Or forward this e-mail to a friend so they can sign-up to receive their own copy of the HSI e-Alert. ************************************************************** ... and another thing A long, long time ago, in a galaxy far, far away, there were the Statin Wars... Last week I told you about the study comparing the cholesterol-lowering statin drugs Lipitor and Pravachol ( " The House Always Wins " 11/24/03). According to the New York Times, that study was sponsored by Pfizer, the manufacturer of Lipitor, and - surprise! - Lipitor came out the big winner (as long as you don't scrutinize the details of the study). But don't feel too badly for Pravachol. Bristol-Myers Squibb, the makers of Pravachol, is sponsoring its own head-to-head comparison of the two drugs in a study that's due to finish up in early 2004. That study is called " Prove It " and promises to be the next big chapter of the " my statin's better than your statin " saga. Meanwhile, the question lingers: Is the need to reduce cholesterol important enough to risk the side effects of statin drugs? Obviously, millions of patients and doctors are answering " Yes " to that question every day. What most mainstream doctors overlook is the fact that there are safe, natural, and inexpensive ways to lower cholesterol levels. For instance, research shows that reduced cholesterol has been linked with a high intake of flavonoids - plant pigment molecules found in fruits and vegetables, as well as the leaves of the tea plant. Find out how the " one-two punch " of compounds from both green and black tea may be able to reduce total cholesterol levels by more than 10 percent. Then sit back, relax, and get ready to enjoy another exciting installment of Statin Wars. I hear they might be bringing George Lucas in to direct the next episode. To Your Good Health, Jenny Thompson Health Sciences Institute ************************************************************** Sources: " Is Walking at a Self-Selected Pace an Adequate Cardiorespiratory Stimulus for Promoting Health and Fitness in Obese Adults? " American Heart Association, Scientific Sessions 2003, 11/9 - 11/12/03, abstractsonline.com " Brisk Walk Can Strengthen Heart " BBC News Online, 11/15/03, news.bbc.co.uk " Moderate Exercise = Big Heart Benefits " Salynn Boyles, WebMD Medical News, 11/11/03, my.webmd.com " Run for your life - away from strenuous exercise! " William Campbell Douglass, M.D., Real Health Breakthroughs, December 2001, realhealthnews.com " Doctors Divided Over Cholesterol Drugs Study " Health Day News, 11/13/03, ajc.com Copyright ©1997-2003 by www.hsibaltimore.com, L.L.C. 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