Cyclists Age Better

Two exciting new studies show that older men and women who have cycled for many years do not have the markers of aging found in non-exercising people (Aging Cell, March 8, 2018). Their muscle size and strength, amount of body fat, levels of hormone ...

By Gabe Mirkin, MD | March 16th, 2018
Recovery: the Key to Improvement in Your Sport

If you want to become stronger and faster and have greater endurance, you need to exercise on one day intensely enough to damage your muscle fibers and feel short of breath and sore on the next day and then train at reduced intensity for as many da ...

By Gabe Mirkin, MD | February 25th, 2018
How Exercise Helps to Prevent Diabetes and Heart Attacks

Everyone should try to exercise every day because exercise helps to prevent diabetes and heart attacks by lowering high blood sugar and stabilizing plaques. A review of 12 studies shows that exercising within three hours after eating lowers blood s ...

By Gabe Mirkin, MD | February 11th, 2018
Intervals for Everyone

The American College of Sports Medicine (ACSM) surveyed more than 4,000 fitness professionals and found that High Intensity Interval Training (HIIT) is the most popular trend in fitness for 2018 (ACSM Health & Fitness Journal, Dec 2017). All ...

By Gabe Mirkin, MD | January 28th, 2018
Cold-Weather Exercise Tips

You feel cold most in your fingers, ears and toes. During World War II, gunners on the bombers complained bitterly about frozen hands, ears and toes. The Army Air Force added special insulation to their gloves, hats and boots, and they stopped comp ...

By Gabe Mirkin, MD | January 21st, 2018
Strength Training May Reduce Deaths from Heart Attacks and Cancers

A recent study of almost 30,000 older women followed for 12 years shows that those who did strength training had fewer deaths from heart attacks and all causes than those who did not lift weights (J Am Heart Assoc, Oct 31, 2017;6(11)). Another stud ...

By Gabe Mirkin, MD | January 14th, 2018
Low Vitamin D Increases Risk for Injuries

A study of 214 prospective National Football League players found that 73 percent of those who were deficient in vitamin D had a severe lower leg injury when they played in college, compared to only 40 percent of those who were not deficient in vit ...

By Gabe Mirkin, MD | December 31st, 2017
Should Runners and Cyclists Lift Weights?

In a recent study, 19 well-trained female duathletes were assigned to either: • run and cycle with an added strength training program, or • just run and cycle. The strength training program included four lower body exercises, three tim ...

By Gabe Mirkin, MD | December 24th, 2017
Exercise Promotes Good Gut Bacteria

Good bacteria that live in your gut can help to keep you healthy, while the bad colon bacteria increase your risk for heart attacks, strokes, diabetes, certain cancers and autoimmune diseases. Researchers have focused mainly on how diet affects the ...

By Gabe Mirkin, MD | December 16th, 2017
Mitochondria and Gut Bacteria Work Together for More Endurance

Endurance training for six weeks in humans and mammals has been shown to increase mitochondrial content from 30 to 100 percent and volume density up to 40 percent (Front Physiol, May 19, 2017;8:319). This fascinating study shows that the exercise-i ...

By Gabe Mirkin, MD | December 16th, 2017
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