Alcohol abuse is highly disruptive of circadian rhythms, and circadian disruptions can also lead to alcohol abuse as well as relapse in abstinent alcoholics. Circadian timing in mammals is regulated by light as well as other influences such as food, social interactions, and exercise. A new study of the relationship between alcohol intake and wheel-running in hamsters has found that exercise may provide an effective alternative for reducing alcohol intake in humans.

Results will be published in the September 2010 issue of Alcoholism: Clinical & Experimental Research and are currently available at Early View.

"Alcohol abuse, characterized by routine craving for and consumption of alcohol as well as an inability to function normally without it, disrupts both the timing and consolidation of daily circadian rhythms — when to sleep, eat, and mate — driven by the brain circadian clock," explained J. David Glass, professor of biological sciences at Kent State University and corresponding author for the study. "With continual alcohol use, one may go to bed too early or late, not sleep across the night, and have an unusual eating regime, eating little throughout the day and/or overeating at night. This can lead to a vicious cycle of drinking because these individuals, in response, will consume more alcohol to fall asleep easier only to complain of more disrupted sleep across the night and additionally have a greater craving for alcohol."

In other words, said Alan M. Rosenwasser, professor of psychology at the University of Maine, chronic alcohol abuse and circadian disruption become reciprocally destructive and result in negative effects on physical and emotional health. "It is therefore very interesting that access to running wheels or other forms of voluntary exercise in animal experiments has emerged as a powerful environmental factor influencing brain health, circadian rhythms, and emotional well-being," he said.

Glass agreed, noting that exercise is important in the non-photic regulation of circadian timing. "Restricting animals from exercising," he said, "such as blocking access to a running wheel as we did in this study, had a significant stimulatory effect on alcohol consumption."

Glass and his colleagues tested for three things: the effects of wheel-running on chronic free-choice consumption of an alcohol (20% v/v) and water solution; the effects of alcohol consumption on wheel-running in alcohol-naïve hamsters; and the influence of constant light (LL) on both alcohol consumption and wheel-running behavior.

"In this study, we found that the more the hamsters ran, the less they consumed alcohol," said Glass. "The 'lazier' hamsters that did not run as much had a greater craving for and consumption of alcohol, suggesting that exercise may be an effective, beneficial, and non-pharmacologic treatment option for alcoholism."

"It seems that alcohol intake and voluntary exercise represent two forms of inherently rewarding behavior," added Rosenwasser, "and the rewarding effects of these two behaviors may partially substitute for one another. This finding suggests that the two behaviors are regulated by overlapping systems in the brain."

Glass agreed, noting that exercise appears able to alter the chemical environment of the brain in a manner similar to alcohol. "Dopamine is the primary chemical released within the brain in response to any type of reward, including exercise, drugs, food, and sex," he said. "For humans, exercise may be an effective, beneficial, and naturally rewarding substitute for any type of addiction. It may also reduce the risk of addiction in individuals who have a family history of it, in addition to significantly reducing the risk of cardiovascular disease and mood disorders. But like all rewards, exercise should be used in moderation, and not interfere with an individual's normal daily functioning."

A second key finding was that hamsters that displayed greater sensitivity to the disruptive effects of constant light on circadian rhythms also craved alcohol less. "Thus, there may be an underlying genetic predisposition for alcohol dependence and abuse that is expressed under challenging circadian conditions," said Glass, "such as shift work, sleep problems or repeated jet-lag exposure."

"Several research groups have recently become interested in relationships between circadian clocks, exercise, and alcohol and drug abuse," said Rosenwasser. "In general, research in this area has shown that alcohol abuse can dramatically disrupt biological rhythms, that these disruptions can promote subsequent alcohol abuse, and that exercise is an important environmental factor influencing both circadian rhythms and alcohol drinking. These studies have opened several new directions for alcohol researchers, and raise the hope that circadian-based and/or exercise-based interventions may be developed for improved management of the serious and debilitating disorders associated with excessive drinking."

"Many members of the general public, and indeed, many medical professionals, continue to view alcohol abuse and alcohol addiction as character flaws and as failures of 'willpower,'" said Rosenwasser. "Findings such as these help put alcohol abuse disorders in a broader biological context, and show that both physiological and environmental factors contribute to excessive alcohol intake. Accordingly, these physiological and environmental factors will need to be addressed in order to effectively control alcohol abuse and other forms of excessive behavior."

Information source: ScienceDaily

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One of the best ways make your cardio workout do its best for you is to monitor your heart rate.  This can easily be done with the use of heart rate monitors that you can easily buy in fitness stores or online.  There are certain heart rate zones that would indicate that you are achieving the most of your workout.

Safety Zone (50 to 60%)
If you are just starting with your cardio training, then maintaining a heart rate within this zone will give your heart muscles to adapt to the stress of working out.  This is most especially important if you are just starting with your training.  The purpose of this zone is to prepare your body to become healthier in the presence of health problem such as hypertension, obesity, and prolonged state of stationary lifestyle.

 
Temperate Zone (60% to 70%)
Now that you have prepared your cardiovascular system, it is now time to train it.  In this zone, your body is now becoming healthier, stronger, and working with increased efficiency as it experiences improvement in oxygen transport.  The bulk of your training should be based on this zone. 

Aerobic Zone (70%-80%)
Since your cardio-respiratory system has been toned, it is now time to help improve its capacity.  Building more muscles requires more oxygen for growth and strength.  Increasing your functional capacity will help you train longer without getting tired easily.  You will be burning fats and carbs in a 50-50 ratio, which will help you lose weight.

Anaerobic Zone (80%-90%)
The purpose of this zone is to help you increase your lactic acid threshold.  Lactic acid is a product of anaerobic metabolism in your muscles caused by lack of oxygen in your muscles.  It is produced because your body does not have enough oxygen to cope up with the demands of rigid training.  This build-up is manifested by muscle pain and weakness.

Professional athletes always work with their heart rate zones so that they can become physically fit and ready for any grueling exercise.  You will have a more efficient cardio-respiratory system that will help you throughout your training once that you have mastered cycling between these zones.
 

Article written by Kelsey Aniston of Ultimate Fitness Gear, Get Intensity Workout and start getting fit.

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A few sample of mint, mango and orange flavored Enlyten Sport Strips landed in my mailbox a few weeks back. Sports Strips are thin sheets of edible film that help deliver essential electrolytes in a unique way. Remember Listerine PocketPaks? Though Sport Strips won’t freshen your breath, the concept is the same. You place the strips in your mouth to dissolve on your tongue or in the buccal region (between your cheek and gum) for fast delivery of sodium and potassium.

I popped three in my mouth and after a brief panic that I had just induced a mad case of cottonmouth, my saliva balanced things out and I was able to carry on. A few test runs proved that they do in fact deliver the electrolytes (I get headaches if I don’t replace what I sweat out.) The thick foil packaging contains two silica gel desiccant packets. This makes me skeptical of how well Enlyten strips may hold up in your hydration pack or a steamy car if you decide to just take one of the cassettes along. However, if you follow Enlyten’s recommendation of consuming six strips before activity, six strips during, and six strips following activity, a single cassette will only need to last you through one good workout. Just keep that water bottle within reach.

 

I prefer to drink water on the run but know I need electrolytes especially on a long hot run. I really like the portability.

Enlyten Strips are very small,  dissolvable strips you place between your cheek  and gum. Enlyten sponsored research  claims  electrolytes are thought to get into the blood stream faster through the buccal area (5 minutes) than through the gastric and intestinal channel (30 minutes). Great to stop fast on coming cramps. 

 

 3-6 strips before your workout and then 2-4 per hour during exercise, then 3-6 post exercise. They are tasty and dissolve within about a minute or so. Robert Radoff, the National Sales Manager explained that his somewhat slower (than say a Listerine strip) dissolve insures the electrolytes have a chance to be absorbed and not wasted.

 

The strips are in use by several NFL teams as well numerous college and high school teams.

 

Word of caution. A fresh cassette is packed tight so if you plan to use during a race make sure you consume the first 3 or 4 before the race.

 

 

My primary concern is the retail price of the strips.  I could only justify purchasing the strips if the unique delivery method of the electrolytes suited my particular nutritional needs better than the alternatives.  Good feedback from Enlyten distributors encouraged me to compare product value in addition to pricing. 

Simple Price Comparison

 

	Enlyten Electrolytes Plus	SaltStick	Hammer Endurolytes
Serving size	6 strips	1 capsule	1 capsule
Sodium	80mg	215mg	40mg
Potassium	24mg	63mg	25mg
Magnesium	-	11mg	25mg
Retail Price/container	$5.00	$20.00	$20.00
Retail Price/serving	$2.50	$0.20	$0.17

 

Value Comparison
Manufacturers recommended dosage for 175lb man during a 3hr physical endurance event.

	Enlyten Electrolytes Plus	SaltStick	Hammer Endurolytes
	# strips	# capsules	# capsules
Pre-event	2	0	2
1st hour	3	1-1/3	3
2nd hour	4	1-1/3	4
3rd hour	3	1-1/3	3
Post-event	2	1	2
Total Strips/Caps	14	5	14
Total Sodium	1120mg	1075mg	560mg
Total Potassium	336mg	315mg	350mg
Total cost	$5.83	$1.00	$2.38

* SaltStick recommends 1 cap every 30-60 minutes. Since this comp uses averages, I’ve indicated 1 cap every 45 minutes or 1-1/3 per hour. 

* Pricing does not consider coupons, discount codes, or bulk discounts.

 

If you decide to try the strips, use the code USASTRIPS. This is the promotion code of of Clayton and Deeanne Fowlie, the independent distributors who graciously sent me the samples to review.

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Are you feeling down in the dumps by the end of January—after months of chilly, grey skies and snow, snow and more snow? You may have the winter blues, or seasonal affective disorder (SAD). Here’s support.

Feeling exhausted, touchy, or down in the dumps this time of year? It’s estimated that 15% of Americans experience these symptoms of winter blues. “It’s a mixture of short of sunlight, fewer activity, and less socializing that is almost certainly to blame”, says Lewis Davenport, a psychologist in Yarmouth, N.S. Looking to boost your spirits? A few easy guidelines can make a huge difference to your frame of mind.

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The temperature is dropping. Stay safe and alert during harsh winter weather by knowing the signs and symptoms of frostbite and hypothermia.

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It’s one of the few flaws in our otherwise almost-perfect design: Our lips, so exposed to sun, wind, and other irritants, don’t have oil glands to keep them soft and moist. Nor do they contain much melanin, the pigment in our skin that turns us tan and offers some protection from the sun.

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Winter offers an abundance of opportunities for fun, but it can also be a hazardous time of year. You can decrease your winter risk by understanding some widespread myths—and the real truth behind them.

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Our body is our most precious possession. Each one has different physiological characteristics. This calls for a personal fitness coach, who gives special attention to each client and ensures that his/her goal is achieved.

Often people crave for a toned body but the lack of motivation prevents them from turning their desire into reality. We need a push to ward off the laziness. This much-needed motivation will be provided by the fitness coach.

We are aware of the perfect workout regimes that are needed to achieve our goal. Fitness instructor has the unbeatable knowledge about the right positions and instruments required during workouts. Fitness instructor helps us to focus on specific body parts and giving them an enviable shape.

A professional fitness trainer will provide you with the necessary equipments and the appropriate way of working with them. A physical fitness trainer will also take care of your diet.

Rather than wasting your time by experimenting with different diet plans and workouts, hire a certified personal fitness trainer / coach. The knowledge and assistance of a professional fitness trainer is unparallel. The fitness tips that you will receive during the personal training sessions will help in extending the horizon of your knowledge about fitness.

Through personal fitness training, the fitness instructors will not only help you to get back in shape in the shortest time span, but also teach you how to maintain that figure. All you have to do is concentrate on the exercises and leave the planning of the fitness regime to the physical fitness coach.

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The alternative has been used fitness equipment also know as pre-owned, refurbished, reconditioned fitness equipment. The time could not be better for these operations to find this type of equipment because many gym facilities are closing up as unprofitable, defaulting on leased equipment that is repossessed and corporate gyms that are downsizing or combining their equipment from several gyms into one gym housed at one corporate location. Our operation has been receiving calls weekly desperately requesting bid offers on facilities that need to unload their fitness equipment for these reasons. This is resulting in a warehouse loaded with used fitness equipment including top name brands like Life fitness, True fitness, Paramount Fitness, Precor fitness, Hammer strength, Cybex, Body Master, and many others.

The influx of this equipment has created an entirely new market for dealers and for those who need more affordable options to replace outdated or beyond repair fitness equipment. Used gym equipment is an excellent choice for residential facilities, personal trainer gyms, corporate or retirement heath club facilities and even individuals looking for higher quality cardio or strength equipment for a high end home gym. If you are looking for high quality on a limited budget then you should definitely research purchasing used fitness equipment from a reputable dealer. Good used fitness equipment typically is put through rigorous inspection by certified technicians that are trained by the manufacturers. All damaged or worn parts are replaced and the frames are painted. Used equipment options vary as some units may only be 1-2 year old while other older units 4-6 years may be more worn and should be reflected in pricing which ranges from 60-80% below the original MSRP.

Pricing can usually be negotiated and really depends on what was invested to bring the fitness equipment back up to clean usable condition. Most dealers will be willing to negotiate price if you buy more pieces, as they find no benefit storing it in a warehouse. If you're looking to buy a larger ask for a quantity break. Most often dealers offer discounts or offer a free unit of lesser value if a buyer spends over a certain amount for any used equipment. If you are looking to save a little and are not afraid to do a little bargain shopping consider the option of used fitness equipment you may be pleasantly surprised at the great deals you may find on some used fitness equipment.

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Just ask someone participating in a physical fitness program, or even someone in the fitness industry for that matter, to give you a clear definition of fitness.

You will most likely be met with the "deer caught in the headlights" stare accompanied by nonsensical stammering.

If you do get an answer, it will most likely be slanted toward the specific abilities of the person asked.

For example…

A marathon runner will define fitness in terms of muscular and cardiorespiratory endurance… A power-lifter will define fitness in terms of absolute strength… A bodybuilder will define fitness in terms of muscle size and definition… etc.

But the overwhelming majority of people participating in a physical fitness program are not professional athletes concerned with the improvement of only one physical ability.

Therefore, basing your definition of fitness on one specific physical skill does not lead to a universal definition of fitness.

The fact is, your physical fitness success will be determined by your definition of fitness… So take some time to make sure you have a clear fitness definition.

Once you see how much a clear definition of fitness can improve your physical training, you will wonder how you ever physically trained in the past without one.

So what would a universal definition of fitness be for someone who wanted to physically train to become a better, all-around human being?

I'm glad you asked… but let's take it step by step.

Here is a GOOD Fitness Definition…

The degree of competence and skill to perform in ALL the physical abilities of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness.

I can already hear the criticism from the athletic crowd… You cannot "maximize" the performance of all the physical abilities in this fitness definition at the same time.

And they are absolutely right!

Fitness is not about the "maximization" of one particular physical skill at one particular point in time, but rather the "optimization" of all physical skills at any given time.

Fitness is a compromise of all the different physical skills that make up human activity.

Look at it this way…

Let's say all of the physical skills were tested separately.

Some specialized athletes would score very high on some physical skills… and very low on others.

But a person that personified true, universal fitness would score well on all of the physical skills… without necessarily being the best at any one skill.

Here is an EXCELLENT Fitness Definition…

The acceptable and deliberate compromise of competence and ability to perform in ALL the areas of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness to produce optimum performance results under the greatest amount of circumstances.

Not only is universal fitness a compromise of all the physical abilities… but it is the over-all ability to integrate all of the physical abilities and flow from one ability to the next in a seamless fashion to successfully complete a task.

So, what would adopting this definition of fitness do for you?

Your physical fitness training program would be assessed according to how well it "optimized" all the physical skills and not just how well it "maximized" one particular skill at the expense of all others.

Basically, structuring your physical training to improve all the physical skills of this fitness definition would enable you to greatly improve over-all physical performance in a wider variety of activities.

Now isn't that why most of us physically train?

Study this definition of fitness and use it to measure your current physical fitness training program.

How well does it measure up?

If your current workout program is lacking… it is definitely time for a change.

Your fitness success depends on it!

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