Yesterday at 06:38 AM

Do you listen to music while you exercise? If you do, then you might consider cranking up your tunes the next time you are feeling fatigued midway through your third set of tricep dips.

According to a new study, women were able to pump up their workouts (especially strength training exercises) when they pumped up the volume on their iPods. Researchers say the female study participants performed a lot better and were happier when they were rocking out to loud tunes.

The study's results support a growing body of research suggesting that music is a real motivator for exercise. What's more, according to researchers, the type of music doesn't matter as long as it is blasted at a high volume.

According to the study, loud music not only helps get you pumped up to tackle exercises, but it also distracts you from what you are doing and any pain you might be feeling. Researchers note that music causes a surge of adrenaline, which allows you to push past your pain threshold and lift heavier weights than you thought you could.

However, before you crank your personal stereo to the highest volume possible, be aware that prolonged exposure to loud sounds, including music, can damage your ears. Studies show long or repeated exposure to sounds at or above 85 decibels can cause hearing loss. According to the National Institute on Deafness and Other Communications Disorders, normal conversation is about 60 decibels, while noise on a busy city street can reach 85 decibels. In comparison, sounds from motorcycles, firecrackers and small firearms can soar to 120 to 150 decibels.

Health experts suggest that you crank your tunes when you are feeling fatigued or challenged, and turn down the volume during your warm-up and cool down periods.

What do you listen to while you are working out?

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20 Aug 2009 06:38 AM

Looking for a way to put some oomph into your fitness routine? Then, reach for an orange the next time hunger strikes. According to a new study, eating foods rich in antioxidants may boost your endurance.

Researchers found that consuming a specific type of antioxidant called quercetin helped study participants exercise longer and harder. The study featured 12 fit college students, who were not regular exercisers. At the beginning of the study, researchers measured the students' maximum oxygen uptake and the number of minutes they could ride a stationary bike.

For 7 days, the college coeds followed their regular routines and diet, but drank Tang plus a placebo, twice daily. For another 7-day period, the participants drank Tang containing 500 milligrams of quercetin. Researchers then measured the volunteers' maximum oxygen uptake and exercise endurance. This process was repeated after another 7-day period when study participants drank Tang without quercetin.

According to researchers, the quercetin supplement periods were associated with a modest increase in maximum oxygen uptake. Quercetin was also credited with giving study participants the energy to ride 13 times longer on the exercise bikes.

After examining the study's results, researchers concluded that quercetin appeared to boost exercise endurance. Experts also noted that the findings suggest quercetin "may be important in relieving fatigue that keeps (people) sedentary."

If you are looking to duplicate the results of the study, consider adding more quercetin to your diet. The compound is abundant in red apples, red onions, berries, oranges, cabbage, broccoli, and green and black teas. If you don't enjoy eating red onions by themselves, consider adding them to a salad, a stir-fry or place them on a burger. Likewise, you can place fresh berries and oranges in a smoothie or a fruit salad to receive quercetin benefits.

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19 Aug 2009 10:45 PM

According to researchers, 20 minutes of sand running is equivalent to an hour of jogging on the street.

Now that's incentive to workout at the beach.

Running on sand is a great activity with tremendous health benefits. Unfortunately, it doesn't come without risks. When running on soft sand you need to be extra cautious in order to remain injury-free. Sand is an inconsistent surface and you can easily strain your Achilles tendons or calves if you are not careful. This is true if you run with or without shoes.

Shoes are a big issue with runners who opt to workout at the beach. According to experts, running shoes will lose about 60 percent of their shock absorption after 250-500 miles. However, you can extend the life of your shoes if you run on softer surfaces, such as sand. Still, if you put in roughly 10 miles a week at the beach, you should still replace your running shoes every 12 months.

Whether you are running in high-quality shoes or going barefoot, it's important to protect your Achilles' tendons. Doctors advise beach runners to get in a good stretch, and then start off on hard sand. After you've completed a few days running on hard sand, you can switch to soft sand. However, if your legs start feeling like wet logs or sacks of potatoes after running on soft sand for an extended period of time, then move back to hard-packed sand.

If running on soft sand causes you pain:

*Decrease your miles or stop running all together for a few days.

*Ice the affected area for five to 10 minutes at a time, two to three times a day for several days.

*Take aspirin or ibuprofen to ease pain.

*Consult a doctor if your pain gets worse or interferes with sleep, appetite or routine activities.

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18 Aug 2009 10:27 PM

You don't have to live in Hawaii, California or Florida to put in miles on the beach. The soft surface is easier to find than you might think. Lakes, ponds and oceans boast miles of sand to run on. So why not trade in your treadmill for a day of summer fun running on the beach?

Studies show sprinting on sand is one of the best workouts a runner can get. Researchers say running on a surface like sand strengthens your ankles, arches and muscles below the knees more so than running on hard surfaces. In addition, experts note that you'll burn 1.6 times more calories per mile on each run. That's because running on sand consumes more energy.

However, before you revamp your summer exercise regime to incorporate sand running there are a few factors you should consider:

Type of sand: Check out the type of sand featured at your local beach. Is it wet, soft, sugary, hard packed, or peppered with rocks? If you are running in powder soft sand, then you will have to compensate for loss of traction. Bad traction in softer sand will cause you to run on the balls of your feet, which means you need to lean your body forward and drive your knees and arms higher.

Shoes or no shoes: Running bare foot on sand allows for a fuller range of motion. However, before you hit the beach sans shoes you need to strengthen your ankles and feet. You can accomplish this by logging some trial runs with shoes first. In the beginning, consider limiting your barefoot running to about 20 minutes in firm, wet sand. This will help to build your foot and leg strength. Then, add five minutes to the run each time you head to a new surface, such as soft sand.

Sand Dangers: While there are many pros to running on sand, there are a few cons too. First of all, the surface makes you more prone to certain injuries. Studies show runners who workout on sand experience more strained Achilles tendons and calves than those who run on the road. Barefoot running can also lead to plantar fasciitis or ankle sprains because of the lack of support. You can avoid the strain on your Achilles and calves by running near low tide.

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17 Aug 2009 04:06 PM

Why sweat it out in a crowded stinky gym when you can burn calories in the great outdoors this summer? This is the season when many fitness fanatics modify their workouts to take advantage of the sunshine and warm temperatures.

If you are suffering from gym-phobia, then consider taking your workout regime outside and turning a local playground into your own personal health club. Here's how:

*Warm-up by jogging around the perimeter of the park

*Do tricep dips on a rock wall or a park bench

*Do chin ups on the monkey bars

*Find a shady area and do several sets of jumping jacks, push-ups and sit-ups

*Use a park bench to do squats

*Use the slide's ladder to do lunges

*Get in some cardio work by jumping rope, bike riding or rollerblading around the park for at least 20 minutes without stopping

If you decide to exercise outdoors be sure you plan accordingly. It's important to protect yourself from the harsh summer sun. Use sunscreen and wear sunglasses while working out in the park. Also, try to avoid exercising in excessive heat. When the heat index reaches 90 degrees Fahrenheit or higher it's best to workout indoors or wait until later in the day when it's cooler. This is especially important for people with chronic health conditions such as diabetes or high blood pressure. Exposure to high heat and humidity can result in heat cramps, exhaustion and dehydration.

If you insist on exercising outdoors on a hot day, remember to drink plenty of water before, during and after your workout. Fill a bottle with cool water or your favorite sports drink and sip--don't gulp--your beverage throughout your routine.

Finally, don't forget to end your workout with a cool down. Gently stretch your entire body for at least five minutes before heading home.

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