Cycling Cadence

Cycling is a power sport. The stronger you are, the faster you can go on a bike. Power = [force that your feet apply to the pedals] x [cadence, or how fast you spin your pedals]. Cadence is the number of pedal revolutions per minute (RPMs). Bicyc ...

By Gabe Mirkin, MD | December 9th, 2018
Lactic Acid is Good for You: Why Everyone with a Healthy Heart Should Do Interval Exercise

Athletes use interval training to make themselves faster and stronger, and everyone with a healthy heart can benefit from this technique. A typical interval workout for non-competitive exercisers would be a session of jogging, walking or cycling in ...

By Gabe Mirkin, MD | November 11th, 2018
Exercise Improves Gut Bacteria

Many studies show that exercise helps to prevent heart attacks, and it may do so by changing the bacteria in your colon. A recent study from Finland shows that exercising for just six weeks, without any additional change in diet or lifestyle, can i ...

By Gabe Mirkin, MD | November 4th, 2018
You Can't Be Too Fit

Dramatic results in a new study from the Cleveland Clinic show that: • You can't be too fit: Elite athletes who do tremendous amounts of exercise have a much lower risk of dying than non-exercisers. • Exercise is healthful: Not exer ...

By Gabe Mirkin, MD | October 28th, 2018
Cooling Down After Intense Exercise

"Cooling down" means that after you exercise intensely, you slow down and exercise at low intensity for a while before you stop exercising for that session. The scientific literature is controversial on whether cooling down helps to reduc ...

By Gabe Mirkin, MD | October 21st, 2018
Delayed Onset Muscle Soreness (DOMS)

To make muscles stronger, you need to exercise intensely enough to damage the muscles. You can tell that you are damaging muscles when you exercise vigorously enough to feel burning during exercise and soreness in those muscles eight to 24 hours la ...

By Gabe Mirkin, MD | October 21st, 2018
Eat Before Intense Workouts and Competitions

An excellent study from the United Kingdom shows that eating before intense exercise causes your body to: • burn more carbohydrates during exercise, and • digest, absorb, and metabolize more carbohydrates that you eat after exercising ...

By Gabe Mirkin, MD | October 7th, 2018
Exercise to Prevent a Heart Attack

The same training principles that improve athletic performance in competitive athletes also help to prevent heart attacks and prolong lives: • The SUN Study on 18,737 middle-aged people showed that those who exercise intensely have half the r ...

By Gabe Mirkin, MD | September 23rd, 2018
Exercisers Should Follow a Heart-Healthy Diet

A study of 798 asymptomatic and apparently healthy master athletes (runners, cyclists, triathletes, rowers and hockey players), 35+ years old, who exercised fairly vigorously 3-7 days a week, found that 10 percent had greater than 70 percent blocka ...

By Gabe Mirkin, MD | September 9th, 2018
Lifestyle Can Override Genes

Studies in the new field of Epigenetics are showing that lifestyle factors can change the way your body responds to your genes. In one of these studies, researchers were delighted to find a set of identical twins with vastly different lifestyles. T ...

By Gabe Mirkin, MD | August 26th, 2018
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