The Star Online: Lifestyle: Health
The Star Online: Lifestyle: Health |
| Posted: 15 Dec 2012 06:42 PM PST Burpees, a simple strength and conditioning exercise may sound funny when you say it, but no one has ever laughed while doing it. BURPEES sound like the kind of noise your tummy makes following a big curry lunch. In reality, they are a simple exercise used in both strength training and aerobic workouts, which, like curry, have been known to make many a stomach churn. The standard 'four-count' burpee is performed in these easy steps: 1. Begin in a squat position with your hands on the floor in front of you. 2. Kick your feet back in one quick movement to a push-up position. 3. Immediately return your feet to the squat position in one quick motion. 4. Leap as high as you can from the squat position. Sounds easy enough. But to talk about burpees and then actually do them is something akin to coming face-to-face with a vicious three-headed dog named Fluffy. Tough exercise There is a reason why burpees are so popular with football teams, elite military forces and CrossFit enthusiasts. Each repetition of the simple burpee engages the entire body, challenging the muscles in the chest, arms, thighs, hamstrings and abs. Crank out 10 or 20 of these as fast as you can and you'll know the meaning of pure hell. Your life may even start to flash before you. But as the masochistic saying goes: "No pain, no gain." Burpees, as one will find, can be incredibly rewarding for those who persevere. Its benefits range from boosting one's physical abilities, to helping you shape that elusive, sexy physique. Besides, they will definitely come in handy if you ever need to run for your life. This is because burpees are an excellent conditioning and endurance exercise, so doing lots and lots of them will help you last longer and go faster at whatever sports or activity you are doing, whether it's playing futsal or running a marathon. The high-intensity nature of the burpee also makes it one of the best exercises to facilitate fat burning. Studies have shown that high-intensity exercises like burpees can actually burn up to 50% more fat than conventional cardiovascular exercises such as running on the treadmill. They have also been shown to jack up your metabolism, which in turn helps you burn more calories throughout the day. This means you will be able to afford that extra slice of apple pie this Christmas. Best of all, it is free! You can do burpees at home, in your office, and even in your prison cell. All you need is your body, a floor, and a never-say-die attitude. A variety of burpees For fitter folks or those who like more of a challenge (and more pain), there are many advanced burpee variations that you can do. Among them are: ·The push-up burpee This is similar to a standard four-count burpee, except that after you kick out your feet to a push-up position, you go ahead and do a full push-up. ·The dumbbell burpee The athlete holds a pair of dumbbells while performing this variation of the burpee. ·The box-jump burpee Do a standard burpee, but instead of jumping up and down from the squat position, jump onto a box at the end of the movement. ·The ascending burpee ladder Also known as "Death by Burpees" to CrossFit enthusiasts, and for a darn good reason! Here's how it goes: Start a timer and do one burpee on the start of the first minute, two burpees on the second minute, three burpees on the third minute, and so on until you can no longer complete burpees for the number of minutes on the timer. ·The pull-up burpee Instead of jumping up and down from the squat position like you would in a standard burpee, combine a pull-up with the jump or do a pull-up instead of the jump. ·The muscle-up burpee Like the pull-up burpee, the muscle-up variation of the burpee combines a muscle-up with the jump, or a muscle-up is done instead of the jump. This variation is only for the hardcore strong though. Burpees and I I personally HATE burpees. I'm not exactly the strongest girl around, but I'm not exactly made of tofu either. Yet, these bad boys invariably leave me down and out – every... single... time. As it is, burpees happen to be the torture method of choice for the coaches at my CrossFit gym. CrossFit burpees are typically performed with a push-up, which is a killer for me, considering my deplorable upper-body strength. Just the other day, I was sentenced to 30 burpees for being the last one to get to the bar. Days later, I did a workout that had some 75 burpees in it. I was literally lying flat-out on the floor by the time I was done! Which is why I am now resolved to do at least 20 burpees every day, as fast as I can, with the hope of becoming fitter, faster and stronger. And also, to somewhat placate the incorrigible kiasu in me who's been busting her butt off to get to the top of the scoreboard for the gym's daily timed workout challenges. Just one thing to watch out for before you go all out with your burpees: Always make sure that the space you're working out in is free from objects like furniture or gym equipment. Also, when attempting burpees, you want to do it on a floor that is padded or carpeted, because burpees executed on hard ground can put a high degree of stress on your wrists, increasing the risk of injury. Alternatively, you can also lay out a gym mat while doing burpees. On a happier note, I am absolutely looking forward to stuffing my face in chocolate-chip cookies and tarts this Christmas! As long as I drop to the floor and attempt some 18,654,723 (totally random number!) burpees to make up for it afterwards. Happy holidays, everybody! ■ Fiona Ho is a certified personal trainer and a CrossFit enthusiast, who is dedicated to kicking one butt at a time. |
| Posted: 15 Dec 2012 06:39 PM PST Learn how to prevent digestive problems while travelling. Travelling can be really fun and exciting for both families and individuals. However, it can also mean hectic schedules and over-indulgent eating. With all the changes in routine, weather, and rushing through meals, one could end up with some unpleasant gastrointestinal (GI) problems. And there are few things that can upset travel plans, or make a trip more miserable, than a malfunctioning digestive system. Tummy troubles Diarrhoea and food poisoning The temptation to try different foods, especially street food, could potentially lead to diarrhoea. This may happen as a result of contaminated food and drinks, which have not been prepared hygienically. These foods may contain bacteria, viruses, toxins or parasites, which give rise to GI infections and causes diarrhoea. It is important to be aware that severe diarrhoea can lead to dehydration, and can be life-threatening for young children and the elderly. Severe diarrhoea occurs if one has repeated diarrhoea lasting more than three days; blood and mucus in the stool (also known as dysentery); inability to feed, with repeated vomiting episodes lasting more than two days; reduced urine output; and high fever in excess of 38°C. One must seek medical advice when this occurs. Constipation Constipation is infrequent bowel movement, sometimes associated with straining and the passage of pellet-like stools. Constipation could be caused by a lack of fibre in your diet, as you may not be taking the necessary amount of vegetables and/or fruits while travelling. The inability to move your bowels can be both painful and frustrating. If your constipation is prolonged, seek medical help as soon as possible. Heartburn Heartburn is another painful and unpleasant condition that causes a burning or warm, unpleasant sensation in your chest. This happens when gastric acid travels from the stomach and into the oesophagus (acid reflux), resulting in heartburn. This occurs when one overeats, consumes excess alcohol, eats oily, spicy and acidic foods, or takes certain medications (commonly painkillers, especially non-steroidal anti-inflammatory agents, eg Ibuprofen etc). Indigestion Do you feel bloated after eating? This is indigestion, which is caused by excessive stomach acid, or eating too quickly, which is very uncomfortable. Symptoms may range from the bloated feeling of mild indigestion to more severe pain with nausea and vomiting. You may also experience pain or discomfort in the stomach and under the ribs. If these symptoms are severe or prolonged, you should consult a doctor as soon as possible. Protect yourself While many GI problems can occur while travelling, there are also precautions you can take to avoid these unpleasant experiences. Keep up your regular eating routine If you are following a tour, the meal times could be very different from what you are used to. Try to stick to your regular breakfast, lunch, and dinner times as much as possible so that your body does not get thrown off from the changes of your daily routine. If this is not possible, then be sure to bring along your own supply of food to stave off hunger pangs. Drink plenty of fluids It is important to stay hydrated while travelling in order to prevent both diarrhoea and constipation. Avoid drinking water directly from the tap, and unpasteurised drinks. Buy bottled water, but make sure the seal is intact before you drink. If you have to drink or cook with water from the tap in your hotel room, make sure that you boil it first to kill off any germs. Try to avoid ice cubes, as they may be made from tap water, which is contaminated. Don't overindulge on food Avoid piling up on huge portions of food and eating a diet high in calories, as these can lead to indigestion, heartburn and diarrhoea. Eat at a leisurely pace, as eating too quickly may lead to indigestion and heartburn. Avoid certain foods Stay away from raw foods, and make sure that any meat you eat is well-cooked as meats, dairy products, fruits, and vegetables can be contaminated with bacteria. Peel any fruits and vegetables that you may want to eat, and be cautious when it comes to picking foods. Select those that are made with fresh ingredients and prepared hygienically. Healthy snacks and wet wipes Be sure to bring some food of your own along in case you get hungry. Foods like granola bars, dried fruit and foods high in fibre, are good for snacking, and they don't spoil easily. Wet wipes are useful to maintain your hygiene, and you can use them to clean the rim of any glasses, bottles, cans or bowls that you use. Take some probiotics Yoghurts and cultured milk are good sources of probiotics. They will help restore the natural balance of bacteria in your digestive system, and prevent any germs from attacking and causing problems. In the event that you do develop stomach problems while travelling, you should seek immediate medical attention if you are in danger of dehydration, or in prolonged pain. While travelling, be smart about what you eat and drink as you do not want digestive/GI problems to spoil your trip. Put your health and nutrition first to keep digestive problems at bay. Happy travelling! ■ Dr KC Wong is a consultant physician (internal medicine) and member of the Digestive Health Advisory Board. The author is not associated with, and does not endorse, any brands or products. For a free digestive health info guide or more information, please contact 03-56211408. The information provided is for educational purposes only and should not be considered as medical advice. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information. Quick tips ·If you are travelling to areas with known disease outbreaks, get yourself vaccinated before going. ·To manage/prevent heartburn, do not take large meals before going to bed, and avoid lying down immediately after eating. Also, keep your head raised when sleeping (use two pillows if necessary). ·High-fibre foods (in moderation) are good to prevent constipation. ·Avoid eating greasy foods that are high in fat and fibre when having diarrhoea. ·Don't forget to pack your medications. |
| Posted: 15 Dec 2012 06:37 PM PST Tocotrienols, the lesser-known siblings of the vitamin E family, are fast emerging as a superior addition to the prevalent and more popularly used tocopherols. Together, they provide a full range of antioxidant properties that are vital for good health. VITAMIN E was discovered nearly a century ago, and has since risen from scientific obscurity to become a superstar of kitchen cabinet essentials. Today, the antioxidant is slowly, but surely, becoming known for a myriad of health-enhancing benefits. They include the ability to stave off heart diseases, strokes, dementia, cataracts, respiratory tract infections and various common cancers. It has also been found to promote healing, and is riding high on its shiny reputation as a skin-and-nails vitamin. This is because its antioxidant properties protect cells from the damaging effects of free radicals (molecules responsible for aging and tissue damage), and exposure to cell-damaging agents like sunlight and radiation. This in turn, helps fight off those pesky wrinkles and premature aging. Lotions that contain vitamin E may also help prevent sunburn by protecting the skin from harmful ultra-violet rays. Given its properties, it is no wonder that vitamin E-based products are becoming a popular mainstay in the beauty and cosmetics domain. Most vitamin E supplements are usually available at pharmacies in either liquid or capsule form. Capsules can be punctured to release the oil for topical application. Besides being a beauty booster, topical vitamin E oil can also help soothe cold sores or blisters that typically develop on the lips or at the outer corners of the mouth. There has also been evidence that the oil helps promote the healing of certain skin conditions like psoriasis and eczema, by shielding cell membranes and providing hydration. Not all equal The varied benefits of vitamin E make it an important element in our daily diet, but not all vitamin E are created equal. The term vitamin E actually encompasses eight natural compounds: four tocopherols and four tocotrienols – each named alpha, beta, delta and gamma. Most available vitamin E supplements in the market contain only mixed tocopherols, or alpha, beta, delta and gamma tocopherols. However, the tocopherols make up only half of the vitamin E family. With continuing research, alpha, beta, delta and gamma tocotrienols are fast emerging as the superior siblings in the vitamin E family. Tocotrienols were actually discovered some 30 years ago, but has only been setting the scientific community abuzz in recent years. Research on this lesser-known vitamin E compound has surged over the past four years, with an increase of over 50% of peer-reviewed articles since 2008. However, studies on tocotrienols still pale in comparison to that of tocopherols, accounting for only 1% of all research into vitamin E. Past research has shown that tocotrienols are able to inhibit the growth of tumour cells in chemically-induced breast cancer in rodents. Studies on the delta and gamma variety of tocotrienols have also shown their inhibiting qualities on human breast cancer cells by inducing cell death through the initiation of apoptosis (the programmed death of cells). Meanwhile, the Journal of Biological Chemistry (April 2000) reported that researchers from the University of California, Berkeley, United States, found alpha tocotrienol to be effective in preventing the onset and progression of age-related neurodegenerative diseases such as Alzheimer's and dementia. Popular food sources of vitamin E include vegetable oils, nuts and seeds. Tocotrienols are however, most richly found in palm oil fruit. About 75% of vitamin E from palm oil consists of tocotrienols. Together, both tocopherols and tocotrienols provide the full range of antioxidant properties contained in vitamin E, as both forms can neutralise free radicals. However, tocotrienols have been proven in various local and overseas studies to be the better antioxidants and neuro-protection supplements, as compared with tocopherol. Looking to the future Malaysian plantation giant Kuala Lumpur Kepong Bhd is taken by the health benefits of tocotrienols, and foresees a profitable future in the vitamin E derivative. Putting money where its mouth is, the corporation's wholly-owned subsidiary, Davos Life Science Pte Ltd, is dedicated to the production of tocotrienol products. Davos was established in 2004 as a manufacturer that isolates and purifies natural tocotrienol to be used in supplements and functional foods, as well as personal care and pharmaceutical formulations. It recently moved its nutraceutical plant from Singapore to Westport, Port Klang, and is targeting to reach its full capacity of 100 tonnes per year within five years. According to chief executive officer Arthur Ling, the new plant spans two acres, and is currently in its start-up phase. He says that despite existing evidence of tocotrienol's benefits, more work is still required to create market demand, and Davos is aimed at that purpose. The demand could also help promote palm oil as a beneficial palm derivative, especially in the Western world, he adds. The main challenge lies in educating the public about the benefits of the vitamin E compound. "Because tocotrienol was discovered only about three decades ago, its health benefits are still relatively unknown to the general public," says Ling. Cognisant of the potential of this vitamin E derivative, the Malaysian Government, through the Malaysian Palm Oil Board (MPOB), has been pushing for more research on the medical applications of tocotrienols. The drive to add value to tocotrienols falls under the 8th Entry Point Project of the Palm Oil National Key Economic Area (NKEA), which aims to expedite growth in the food and health-based segments of palm oil. For Davos, the future lies in further experimentation, using the more purified forms of tocotrienol compounds. In order to compete with the popular and cheaper soybean oil, tocopherol and tocotrienol producers have to come up with higher-purity products, containing 90% and above tocotrienol content, says Ling. He adds that more research and development are vital in promoting the benefits of tocotrienol to both local and international markets. The increase in tocotrienol demand could create a shift from soya sources to palm sources in the vitamin E market. This, in turn, could spur the local palm oil industry as its fruit is the richest known source of tocotrienols, Ling says. Davos currently supplies tocotrienol in various forms to the United States, Europe and Asia for high-end health supplements, cosmetics and pharmaceutical products. "All our customers are foreign because there is no market in Malaysia," he explains. The company is also collaborating with the MPOB on tocotrienol research. |
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