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Exercise More, Live Longer
It's official—increased exercise capacity lowers the risk of death in African-American and Caucasia n men, a US study found.
Lead author Peter Kokkinos of the Veterans Affairs Medical Center in Washington said the Veterans Affairs study is the largest known study to assess the link between fitness and mortality.
"It is important to emphasize that it takes relatively moderate levels of physical activity—like brisk walking—to attain the associated health benefits," Kokkinos said in a statement.
"Certainly, one does not need to be a marathon runner. This is the message that we need to convey to the public."
Kokkinos and colleagues investigated exercise capacity as an independent predictor of overall mortality in 6,749 African-American men and 8,911 Caucasian men, who were tested by treadmill test and were tracked for an average of 7.5 years.
The study, published in the Circulation: Journal of the American Heart Association, found men who achieved "very highly fit" levels had a 70 percent lower risk of death compared to those in the "low fit" category.
"Our findings show that the risk of death is cut in half with an exercise capacity that can easily be achieved by a brisk walk of about 30 minutes per session five to six days per week," Kokkinos added. |
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You Don’t Need Intense Workouts to Improve Health
Moderate exercise shows healthy benefits.
Moderate exercise, such as walking 30 minutes a day, may offer better protection against diabetes and heart disease than a more rigorous workout regimen, concludes a U.S. study that included 240 middle-age, sedentary people.
"On the surface, it seems to make sense that the harder we exercise, the better  off we'll be, and by some measures that's true," lead author and exercise physiologist Cris Slentz, of Duke University Medical Center, said. "But our studies show that a modest amount of moderately intense exercise is the best way to significantly lower the level of a key blood marker linked to higher risk of heart disease and diabetes. More intense exercise doesn't seem to do that."
Perhaps even more surprising is that some of the benefits achieved through moderate exercise seem to last much longer than the benefits gained through more intense training, Slentz said.
The participants in the study were divided into four exercise groups: high amount/high intensity; low amount/high intensity; low amount/moderate intensity; and a control group that did no exercise. The volunteers started with a two- to three-month "ramp-up" period and then continued their exercise programs for six months.
The Duke team found that no amount of exercise significantly changed levels of low- density lipoprotein (LDL -- "bad" cholesterol). However, length and intensity of exercise did improve levels of high-density lipoprotein (HDL -- "good" cholesterol), and that benefit was sustained over time.
The study also found that low amount/moderate intensity exercise significantly lowered levels of triglycerides, which are particles that carry fat around the body and are also a good indicator of insulin resistance, a marker for diabetes. Reducing triglyceride levels lowers a person's risk of diabetes and heart disease.
"A proper exercise program appears to be able to lower a person's insulin resistance in just a matter of days. We were also amazed to see that the lower triglyceride levels stayed low even two weeks after the workouts ended," senior author and cardiologist Dr. William Kraus said in a prepared statement. |
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Walking 10,000 Steps a Day is an Easy Way to Get Your Recommended Exercise
Research shows people who set a goal of 10K steps get more exercise than those who walk briskly for 30 minutes a day.
 Getting your daily exercise by briskly walking two or three miles can seem a trifle daunting. But walking 20 or 30 steps—that’s not so bad, is it? Add up a few steps here and there, and soon you’re burning calories and boosting your daily activity level.
That’s the premise behind today’s popular 10,000 step programs, which encourage folks to walk 10,000 steps per day—the equivalent of five miles.
Think in Steps, Not Minutes
Medicine & Science in Sports & Exercise reports that women who were told to walk 10,000 steps each day walked more than women told to take a daily brisk 30-minute walk. |
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The 58 middle-aged, previously inactive women in the study were randomly assigned to either accumulate 10,000 steps per day or to take a 30-minute walk on most, preferably all, days of the week. All the women wore sealed pedometers to measure the number of steps taken. In addition, the women who were told to take 10,000 steps wore a second pedometer so each could monitor her progress.
During the 4-week intervention, there was a significant difference in the number of steps the women took. On average, women in the 30-minute group walked 8,270 steps per day while the 10,000-step group walked 10,159 steps per day.
Meet Your Fitness Goals by Thinking of How Much You're Doing, Not How Long it Takes
This same study from the University of Tennessee found middle-aged women who took at least 10,000 steps per day were much more likely to have healthy body weight and body fat percentages, which reduces their risk for obesity, heart disease, and other illnesses.
Researchers gave pedometers to 80 women (age 40 to 66) and found that those who logged 10,000 or more steps typically fell into the healthy BMI index (body mass index) and had an average of 26 percent body fat. Women who took 6,000 or less steps had about 44 percent body fat and generally fell well into the overweight category for BMI.
In a 2001 study, 15 women with high blood pressure were told to double their routine step count to 10,000 steps a day. After about six months, their blood pressure dropped an average of 11 points. And the best news is that the participants usually logged their steps by simply building more steps into their day. |
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How to Keep Your Workout Going Strong— |
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Whether you’re an accomplished athlete or just starting to exercise, you’re already familiar with how hard it is to stay motivated, properly hydrated, remain injury-free, and to build lean muscle.
Xxtra Fitness Nutritionals from Unicity eliminate many of the barriers that can slow and even stop you from continuing with your workout plans. These state-of-the-art formulas address the four major areas of concern of any exercise program: |
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Energy
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Hydration
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Strength
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Recovery
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ENERGY
Pre-workout and daily energy boost. Does your workout require mental focus as well as physical stamina? Peak physical performance requires maximum energy and mental focus. Fatigue and lack of focus often lead to injuries and poor results. Add a pre-workout energy boost for your body and mind, so you can accomplish more!
HYDRATE
During workout. Ever get thirsty while working out? Dehydration can occur long before you even become thirsty. In fact, without sufficient fluids, your body is less capable of moving nutrients through your system and distributing oxygen. The result? Fatigue and muscle cramps.
Research shows that dehydrating muscle by as little as three percent can result in a 12 percent decrease in strength. Plus, as you become dehydrated, you lose essential electrolytes such as sodium and potassium, which are critical for bodily functions.
Hydrate your body during your workout or competition and you will notice a marked difference.
STRENGTH
Fuel to amplify and maximize your workout. Protein is the cornerstone of any exercise program. Protein is essential to providing the necessary materials for strength, lean muscle building, and every other major metabolic process that your body goes through in a 24-hour period.
Creatine provides energy to your muscles for movements, especially quick and explosive movements. Whenever you run fast, jump high, or lift a lot of weight, your body relies on its immediately available source of energy, which creatine provides.
RECOVERY
Post-workout. Have you ever felt muscle pain the day after an intense workout? This is your body's natural way of telling you that your muscles were stressed and need proper time and nutrients to recover. Most people don't know that the recovery phase (resting, sleeping) can be enhanced with the proper blend of vitamins, antioxidants, and amino acids. |
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Higher, Faster, Stronger...
Meet the Xxtra Fitness Lineup |
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Power Generation®
Pre-Workout Energy Boost.
Power Generation is formulated to supply nutrients that promote both optimum physical energy and mental focus. With four proprietary blends of herbs, amino acids, and other nutrients, Power Generation prepares your body for powerful training and helps support mental focus. With body and mind geared up, you may enhance your routine, which can lead to increased stamina and endurance. Power Generation can help you unleash energy and mental focus so you can accomplish more.
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Who can use Power Generation? |
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Power Generation is specifically designed to enhance mental and physical performance under the stressful conditions of competition or workouts. It contains a combination of ingredients designed to help gear up for the mental and physiological stresses associated with workouts. Power Generation is useful to those with active lifestyles who want more energy. |
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Can Power Generation be used as a fat-burning product? |
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Power Generation is not intended as a fat-burning product. Its formulation is designed to promote physical energy and mental focus during exercise. |
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LowOz™
Ultimate Hydration: Rapid Electrolyte Replenishment.
LowOz features exclusive Rapid Replenishment technology that delivers a blend of essential electrolytes, energy-efficient nutrients, and antioxidants, and delivers them in an effective manner. Our secret? Low osmolality—hence: "LowOz."
Osmolality is the measurement of solid particles in a liquid. For example, the average osmolality of blood is 250. It's difficult for the body to absorb liquids with osmolality ratings higher than 250. Most of the leading sports drinks have ratings above 250, which means your body doesn't absorb them efficiently even if your body is dehydrated. LowOz's osmolality rating is only 150, which means that the ingredients essential to combating dehydration are quickly and efficiently absorbed by your body.
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Do I use LowOz during or after training? |
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It's important to ensure proper hydration and electrolyte balance during training. LowOz should be consumed during your workout regimen for best results. |
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Can I mix LowOz with fruit juice? |
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Because of the unique carbohydrate blend that controls the low osmolality of LowOz, it should be mixed only with water for best results and maximum absorption. |
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QuadPlex™
Advanced Protein Technology.
Protein is the foundation for building lean muscle mass, so choosing a good protein source is extremely important.
Most of the protein powders you find in stores contain whey protein concentrate with a small amount of whey protein isolate mixed in. Isolate is more expensive than concentrate because it contains more protein per serving. Usually, isolate contains 90-98% protein while whey concentrate contains 70-85%.
QuadPlex stands up to the test because it contains more isolate and utilizes a patented enzyme system to enhance the absorption of protein. QuadPlex gives you 28 grams of truly absorbable protein to support lean muscle mass.
All athletes try to prevent the loss of muscle, so the catabolic effect of using your muscle proteins for energy is not wanted by anyone! The BCAA's (Branched Chain Amino Acids) required to maintain muscle tissue, preserve the muscle stores of glycogen, and prevent muscle tissue breakdown during training are utilized for energy instead of the muscle proteins. All good whey protein should contain plenty of BCAA's.
QuadPlex includes a special anti-aging blend of vitamins and minerals that protect you from free radical damage, no wonder you are looking stronger and younger each day!
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When is the best time to take protein? |
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It's good to divide your protein intake evenly throughout the day. Some fitness experts recommend you eat five small meals a day. If you're working out and increasing your requirements, then a protein drink after your workout can be beneficial. Either way, protein is critical in giving hard-working muscles the nutrients they need to repair, rebuild, and grow. |
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What is the difference between meal replacement drink mixes and QuadPlex? |
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Meal replacements offer a nutritious alternative to a meal for people concerned with weight management. QuadPlex is a dietary supplement formulated to provide a nutrient-rich, high-quality protein supplement to people whose lifestyles demand extra protein. |
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Creatine Now!™
High Performance Creatine and Glutamine Blend.
The main function of creatine is providing energy to your muscles. Whenever you run fast, jump high, or lift a lot of weight, your body relies on an immediately available source of energy, which is adenosine triphosphate (ATP). Unfortunately, there's only a limited supply in muscles, and once you use a molecule of ATP, it can't be used again unless creatine is present.
It's creatine that essentially allows the new formation of ATP, so intense muscular contractions can continue. Therefore, ingested creatine allows you to use more ATP in a period of time, which is important to any athlete involved in short-term, high intensity workouts.
In addition to high quality creatine, Creatine Now! includes glutamine to help maintain muscle cells and supports important metabolic functions. Glutamine has been linked to protein synthesis and muscle recuperation. It helps prevent muscle from being catabolized (eaten up).
B vitamins (thiamin, riboflavin, niacin, vitamin B12, vitamin B5) are absolutely necessary for normal body metabolism and enzyme function; they're used in our bodies to process fats, carbohydrates, and proteins. Energy stores can naturally be increased by supplementing with B vitamins.
Vitamin C, one of the most potent antioxidants, supports healthy cells, strengthens bones and connective tissues, and increases the performance of the immune system.
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How much research is available on creatine? Does it work? |
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More than 80 clinical studies published by various organizations have shown creatine's effectiveness in delaying muscle fatigue, enabling you to work out longer, and develop stronger, larger muscles, and greater results. |
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What are the benefits of the Creatine Now! effervescent delivery system? |
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This unique, patented delivery system allows for complete dissolution of Creatine Now! in water. A creatine formula in traditional tablet or capsule dosage forms does not fully dissolve in water, leading to clumps or a gritty taste. Higher dissolution of our effervescent formula ensures proper absorption and assimilation of ingredients. |
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MyoCap™
Post-Workout Recovery Blend.
The recovery phase can be enhanced with the proper blend of vitamins, antioxidants, and amino acids. With MyoCap, you can work out as intensely as ever, but the results don't have to be as uncomfortable.
MyoCap contains an exclusive blend of nutrients that promote recovery after training and exercise and helps support the recuperative process, so your muscle pains are minimized.
L-Arginine is an amino acid that helps speed muscle recovery from stress. After a vigorous workout, dietary arginine can contribute to a hormonal environment that produces increased protein synthesis and muscle growth.
OPC (Oligomeric Pronathocyanidins) and ORACTIVE are bioflavonoids (complex organic plant compounds in fruit, vegetables, and bark). Bioflavonoids have been reported to seek out and subdue free-radicals and form a protective shield.
Vitamin C reduces strength loss in muscles after exercise and promotes faster recovery. Vitamin C supplementation also reduces the intensity of soreness.
Vitamin B Complex (thiamin and B6) helps release energy for cellular regeneration and support amino acid and protein synthesis.
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Do I take MyoCap before or after exercise? |
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It's best to take it following your workout; however, you can also take it before your workout to help your muscles take the strain more efficiently, thus leading to faster recovery time. |
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Does this product contain any analgesics? |
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No. There are no pain-killing chemicals in this product. It supports your body by giving muscle tissue nutrients needed to recover after physical training. |
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2008 Unicity Women’s Summit—
Getting Unstuck Without Coming Unglued
Less frenzied and more fulfilled: How to achieve balance and enjoyment from a hectic life.
All women Franchise Owners and female guests are invited to participate in the 2008 Unicity Women’s Summit, February 8 – 9, 2008, at Unicity Corporate Headquarters in Orem, Utah. Enjoy our community of Franchise Owners just like you, and take in the beautiful Rocky Mountain winter weather—in fact, the weather is a wonderful teacher of the power of balance!
When the weather pattern is balanced, there's peace. When it's not, there's storminess and chaos. It's as simple as that. The real tragedy is that too many of us miss this lesson and therefore lead stressed, unhealthy, and unfulfilled lives with no focus on balance and miss what life can be. |
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Learn about physical, emotional, professional, and relationship balance
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Gain skills to improve each area of your life
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Network with women just like you
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Learn from those who are succeeding at what you’re doing
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Learn about new products to help you look and feel your best
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Meet with Unicity executives
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Be the first to learn about exciting new 2008 Unicity announcements
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Life balance isn’t a problem to be solved; it’s an issue that you can learn to manage in order to lead an enjoyable, prosperous, and fulfilling life in 2008!
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© 2008 Unicity International,
Inc.
1201 North 800 East
Orem, UT 84097
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