Bovine Colostrum

Remember those reports that claimed getting some exercise is better than skipping out on physical fitness altogether? Well, according to new reports, that statement may need to be amended-slightly.

Once upon a time (translation: a few months ago) walking was considered a decent form of exercise. But now, researchers at the University of Alberta say they have evidence that proves walking may not be enough for individuals to experience significant health benefits. According to the study's author, generally, low-intensity activity such as walking will not provide a person marked health benefits compared to programs that occasionally elevate the intensity. Researchers noted that their primary concern is that many doctors encourage patients with health issues to increase the amount of time they spend walking, but neglect to focus on the effort put forth during the exercise.

The new study put the popular 10,000-step exercise program to the test against a traditional fitness program, which incorporated cardio activities on equipment such as treadmills and stationary bicycles. The first group was asked to walk at a moderate- intensity, a level allowing for one or two sentences of conversation with ease. Meanwhile, the other group completed their daily walks at a self-selected pace.

In the end, the group that walked at a moderate-intensity displayed greater oxygen capacity and lower blood pressure rates than the other group. The bottom line, researchers say, is that walkers should not concentrate on the total number of daily steps accumulated; rather, they should pay more attention to the pace or effort invested in taking those steps. Researchers say to increase the effectiveness of your fitness program you must add some intensity to your workout. For example, if you are taking 10,000 steps per day, then make sure that at least 400 of them are done at a brisk pace.

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The government suggests that Americans engage in 150 minutes of "moderate-intensity physical activity" per week. But, have you ever wondered what qualifies as "moderate-intensity" exercise? Is it defined as walking, jogging, running, hiking, or does raking leaves count?

Fitness experts have determined that a rate of at least 100 steps per minute achieves moderate-intensity activity. Meaning that if you were to purchase a basic pedometer and record 3000 steps in 30 minutes, then you would be participating in moderately intense exercise, and therefore engaging in a meaningful fitness program.

For the record, pedometers are unable to measure activity intensity. However, researchers were able to rig a pedometer, a heart rate monitor, and an oxygen monitor to participants to determine that 100 steps per minute achieves moderate-intensity activity. The difference between male and female participants differed but only slightly. Researchers found that men could achieve moderate-intensity activity by walking between 92 and 102 steps per minute. For women, the range was between 91 and 115 steps per minute.

According to the study's lead investigator, the data supports a general recommendation of walking at more than 100 steps per minute on level terrain to meet the minimum of the moderate-intensity guideline. Researchers also noted that individuals who are just beginning an exercise regime should consider starting off by taking 1000 steps in 10 minutes, before building up to 3000 steps in 30 minutes. You can monitor your progress using a simple pedometer and a wristwatch.

In addition to moderate-intensity physical activities such as running, jumping rope, or biking, the government also recommends participating in muscle-strengthening activities three times a week, including sit-ups, push ups and free weights. Other everyday activities that build muscle strength include carrying heavy loads, vigorous mopping or vacuuming, digging and hoeing.

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There are thousands of fitness videos on the market today from Denise Austin and Karen Voight to Mari Winsor and Crunch Fitness, but a new study shows that sales of exercise DVDs have declined in the last three years as more fitness buffs turn to the Internet to get buff.

According to the study, an increasing number of exercisers are no longer purchasing a new fitness DVD each month. Rather they are streaming fitness videos from Netflix and other sources to their televisions and computer monitors. Among the most popular are online workouts from "The Biggest Loser's" Jillian Michaels and the New York City Ballet.

The benefits of these online workouts are that they are accessible with the click of a mouse and you can follow them somewhere other than your living room. Fitness buffs are now watching online workouts anywhere and everywhere. Exercisers download them to their iPods, stream them from Netflix to their television, and even create their own workout videos by slicing together moves from their favorite fitness gurus such as Billy Blanks, whose Tae Bo tape is on YouTube.

Fitness videos are a multi-million dollar franchise with more than 600 new titles being released each year. However, the industry has seen a sharp decline in sales in the last two years. Most online exercisers say they simply got tired of doing the same routines over and over, and have switched to participating in Internet-based workouts like those offered on YogaToday.com, which has a new class each day. What's more, many online fitness sites also allow participants to subscribe to audio podcasts on iTunes, so they can work out when they are traveling.

With more and more fitness buffs turning to the Internet to get their daily workout in, some fitness video producers are considering purchasing bandwidths so viewers can download videos from their websites.

Do you incorporate streaming fitness videos into your daily workout regime?

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Yesterday I used this blog to vent about a particular member of my gym, who constantly hogs the TV remote, and forces other cardio equipment users to watch reruns of "Everybody Loves Raymond." (P.S. I despise Raymond almost as much as I do his biggest sweaty fan.) Now that I have shared my frustrations and purged my system of all resentment, I'm back with some constructive advice for my gym's TV remote hog, and other like her, at fitness centers around the world.

Tip #1--Wash Your Gym Clothes

When your gym clothes are standing erect inside your locker and people scatter like flies when you walk up to a piece of exercise equipment, then it's a good sign that it's time to switch out your sweats. Experts recommend washing your workout clothes everyday... I'm with them.

Tip #2--Use Deodorant

If you tend to sweat profusely, it wouldn't hurt to put on some extra deodorant before hitting the elliptical machine. Also, don't try to mask body odor with heavy perfume and cologne-it only intensifies the stench.

Tip #3--Don't Be an Equipment Hog

Be mindful of the posted time limits on the cardio machines, and allow others to work in on the weight machines between your sets.

Tip #4--Put the Weights Back

Practice weight control. If you are dropping hundreds of pounds of weights at the end of a set, then perhaps you should go lighter. Throwing weights around doesn't impress anyone. Also, when you are done with your sets, strip down the machine and put the weights back where you found them.

Tip #5--Be Quiet

Your presence will be embraced at a gym if you don't blast your music, sing, grunt, scream, belch, or talk loudly on your cell phone.

Tip #6-- Clean Up

Ideally, all gym members would wipe down equipment with sanitizer when they were done. However, if you are in a hurry, at the very least, soak up the pond of sweat you left on the cardio machines with a towel, or wipe off the sweat imprint of your back from the weight bench.

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Be honest, do you have a habit of leaving gym cardio machines dripping with sweat? Are you guilty of stacking dozens of plates on pieces of gym equipment, then sashaying away without ever stripping down the machine and putting them away? Or, are you the type of gym member, who works out in the same sweat-stained, smelly rotten clothes day after day, and pretends no one else has a nose?

A recent survey of fitness instructors reveals that there are more dirty, smelly, rude, gym members than ever before.

But, why?

Experts say the stress of the times could be one factor fueling this type of behavior. While exercise can be a great stress-reliever and mood-booster, some people's rude and self-centered behavior might be worse if sports or other forms of physical activity bring out obnoxious tendencies, according to experts.

While stress may underlie some bad gym behavior, it's a poor excuse nonetheless. Just because you're more stressed doesn't give you a free pass to be rude. We're all stressed! And, I'm talking specifically to you, tall, blonde chick, who hogs the TV remote at my tiny gym. Seriously, not only does this particular gym member (who happens to work out at the exact same time of day I do) refuse to release the one and only TV clicker (which controls both TV sets) from her sweaty paws, she also refuses to turn down the volume on the monitor she is watching, so regardless of what's airing on the set she isn't watching, the rest of us are forced to listen to "Everybody Loves Raymond" reruns while we run on the other treadmills.

Did I mention she also smells really bad?

Regardless of your gym's size, divas make their presence felt everywhere--from the cardio equipment to yoga class. Gym employees say they would rather not get involved in petty squabbles. Instead, they suggest that if someone is hogging the lat-pull down machine you should politely ask if you could work in with them. Or if they've left huge weight plates on the bench press, you should ask them to please remove them. Then, save the bigger complaints for gym employees to handle.

How's your gym etiquette?

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