The Star Online: Lifestyle: Health
The Star Online: Lifestyle: Health |
| Posted: 20 Apr 2013 03:59 PM PDT For a revolutionary method of training, try the Power Plate. It gives you better results in a shorter time. I'M always on the lookout for new ways and exercises to improve my fitness. Doing routine workouts do not cut it for me. I have to vary my workouts or I feel I'm getting nowhere. Plus, I need to find innovative routines to keep my students motivated. My fitness level had plummeted considerably after laying off exercise for a whole year due to gastrointestinal issues. I couldn't eat 70% of the foods I was able to eat before. As a result, I was constantly fatigued. From being able to perform 60 burpees and five-minute planks, 10 crunches were all I could muster before my stomach would go into spasms. My once-upon-a-time toned, pretty-fit body was in a sorry state. It was turning limp and unsightly. I needed to whip my body back into shape. From experience, I knew the fastest way I could obtain results was to work on the Power Plate, which is designed to reduce training time while providing a muscle stimulus that leads to changes in muscle mass. I had worked on it before and although I was initially a sceptic, I was amazed at how quickly I got fitter and stronger, and how much higher I could jump while dancing. The Power Plate is a device that utilises principles of vibration therapy to improve muscle strength and performance, regardless of one's physical and neurological condition. The vibration is three-dimensional. It goes up-down, forward, backward and side-to-side. The exercises may be simple but because of the vibration, all the smaller muscles are forced to wake up, which in turn helps improve balance and stability. The vibration technology was initially developed in Russia in the 70s for astronauts to prevent bone and muscle loss while in space. When they landed on earth, they were put through vibration training programmes and results showed their muscles acclimatised better to gravity and the "recuperation" period was shorter. Research has proven that with the use of vibration in space, astronauts could also stay there three times longer because the technology helped maintain their bone density levels. Later, Russian ballet dancers discovered that vibrations could help them jump higher and aid in healing injuries by increasing their muscular strength. Once communism fell, the secrets of the technology found its way to Europe and eventually, athletes began using it. In 1999, Dutch Olympic trainer Gus Vandermeer found that he could increase the speed and strength of alpine skiers by putting them on a vibration machine. He formed a company and made improvements to the machine. Now, the technology is being used in hospitals, universities and health establishments. It's suitable for everyone, from the Olympic athlete to someone new to exercise. In a study published in the Journal of Sports Science and Medicine (Vol. 6, pp: 44-49, 2007), the whole body vibration training period over six weeks produced significant changes in sprint running kinematics and explosive strength performance. Performance in 10m, 20m, 40m, 50m and 60m improved significantly, with an overall improvement of 2.7%. The step length and running speed improved by 5.1% and 3.6%. The counter-movement jump height increased by 3.3%, and the explosive strength endurance improved overall by 7.8%. With my stomach feeling a little better this year, I called up freelance Power Plate trainer Choy Kim Yuen and asked if he could put me through the grind. His first reaction was to laugh because he knew how fit I used to be. However, when he saw my reduced state, he was shocked. When I stepped on the body composition analyser scale, the printout revealed almost half the assessment fell into the "under" or "deficient" category. My plan was to work on strength and cardiovascular fitness. I wanted results in 12 sessions. We set to work at the Body Tone Wellness Studio in Bangsar, Kuala Lumpur. "Usually, we can see a difference in clients within three months of beginning the Power Plate training. If you work on it three times a week, you should start seeing the difference before the first month ends," he said. "The focus is on strength training. We don't waste time doing cardio because you can do that on your own." I steered my mind to seeing results within two months. The average person can lose about 400 to 600 calories in a session, claims Choy. In fact, one of his clients managed to lose 1,200 calories – all in 45 minutes! Progress can be tracked by using electronic monitors that are designed to accurately gauge physical activity and the calories burned. Evidently, those with larger bodies or more muscle mass tend to burn up more calories "Most women want to work on their stomachs. But your stomach is already flat. Be happy!" he quipped. No, flat was not enough. I wanted my six-pack back! It had been my pride. Though, at the back of my head, I knew it was going to be an impossible task to sculpt it again given my restricted dietary intake presently. Choy's warm ups began with a step up and down for two minutes, alternating legs. Then some quick stretches on the machine before we embarked on the session proper. We began with the basics – holding the position in squat, dead-lift, bridge, plank, etc, for 30 seconds. In some exercises, he would use the hand straps. Static exercise using hand straps are equally as effective as doing dynamic exercises. It was already a challenge for me and I was breaking out in sweat. My entire body was in pain the next day. Out came the rubs, gels and what-nots. But I plodded on. We slowly upped my workouts using dumb bells, ViPR tubes and medicine balls. After the second week, he decided to put me on a tougher circuit routine. Five exercises, 20 reps each and five rounds. It was harsh but I managed to do a total of 100 squats, 100 push-ups, 100 tricep dips, 100 bent-over rows and 100 side-plank dips. "You're definitely getting stronger," remarked Choy, pleased. I was elated. Then disaster struck that night while I was teaching a dance class. I did the carbriole and landed wrongly. Ouch! A searing pain shot through my ankle, but I continued to dance. The injury was worse than I thought and put me back three weeks. My workouts became inconsistent due to work travels and the nasty ankle sprain. Every time I resumed training after a week or two, Choy would step down my workouts so I could rebuild again. My progress was hindered, it was frustrating, but I couldn't help it. Two days ago, we worked with the TRX suspension cables. It was different and equally challenging. I'm still feeling the effects. Other gadgets used with the Power Plate include kettle bells and punching bags. Yoga practitioners can also try doing their asanas to gain better balance. While it's a great machine that can bring about results three times faster than ordinary workouts at the gym, there are contraindications and not everyone is suitable for the vibration technology. It's not advisable for migraine sufferers, pacemaker wearers and those with advanced osteoporosis. I stepped on the body composition analyser scale again yesterday and despite my inconsistency, I'm happy to report that my muscle mass has gone up and my body fat has gone down! The more muscles you have, the more you weigh, so Choy makes it a point to tell his clients not to pay too much attention to weight gain. Of course, you still have to embark on two or three cardio sessions outside the Power Plate to achieve maximum gain. The writer is a certified fitness trainer who tries to battle gravity and continues to dance, but longs for some bulk and flesh in the right places. |
| Posted: 20 Apr 2013 03:58 PM PDT Don't be a statistic, start living a healthier lifestyle today. RJ, 33 years old, was highly dedicated to his job and lived a very hectic lifestyle. He frequently ate outside, grabbing quick meals from hawker stalls, coffee shops, cafes and fast food restaurants. Or he just skipped meals. He never had time for exercise and was overweight. He was also a heavy smoker, and frequently used the excuse that cigarettes helped him deal with stress. Then one day, he suffered severe chest pain and collapsed. His colleagues rushed him to the hospital. Upon checking, the doctor revealed that he has partial blockage of his blood vessels and suffered a heart attack during his meeting. RJ's lifestyle is characteristic of many working Malaysians who tend to focus more on their careers than their health. This lack of concern for their health is extremely worrying. It is because of this that incidences of non-communicable diseases (NCDs) such as heart diseases have been on the rise. Non-communicable diseases (NCDs) are diet-related chronic diseases and the main ones include obesity, heart disease, diabetes, hypertension and cancers. According to the World Health Organisation (WHO), more than nine million deaths worldwide attributed to NCDs occur before the age of 60. NCD crisis in Malaysia In Malaysia, diet-related chronic diseases are prevalent amongst Malaysian adults, regardless of age, gender, or race. For instance, it was found that heart attacks and strokes are amongst the top five causes of death in Malaysia. The 2011 report of the National Health and Morbidity Survey (NHMS) shows clear indications of the rise in NCDs and its risk factors. According to the survey, the prevalence for the following has increased compared to previous years: ● Diabetes – increased from 11.6% (2006) to 15.2%. ● Hypertension in adults above 30 years old – increased from 32.2% (2006) to 32.7%. ● Obesity – increased more than three-fold from 4.4% (1996) to 15.1%. These changes have been occuring in our country over the past few decades, but the most worrying fact is that most Malaysians do not realise their health is in danger. Root of the problem Your background, lifestyle, and the environment are all factors that are known to affect your chances of developing certain NCDs. Some of the factors which contribute to NCDs are beyond our control, and these include factors such as age, gender, race, and family history. On the other hand, some factors are well within our control and we can choose to reduce our risk of NCDs if we take the appropriate actions. The factors that are within our control basically involve our lifestyle, which includes physical inactivity, unhealthy diet, smoking, excessive stress and excessive alcohol intake. Lack of control of these factors results in raised blood glucose, high blood lipids, raised blood pressure, and overweight or obesity. Many Malaysians just seem to be oblivious to the truth and continue to indulge in an unhealthy lifestyle. The proof of this is in the rising statistics for the risk factors of NCDs. The 2011 NHMS found that about 6.2 million Malaysians suffer from high blood cholesterol and 2.5 million are obese. How did these colossal numbers come about? It is mostly due to Malaysians having an excessive intake of fat, oils, salt and refined carbohydrates (eg white rice, sugar, white bread) in their daily diet. More Malaysians are now eating out more frequently, and hence have little control over the content of these ingredients in local dishes or fast foods. In addition to our tendency to eat out, we are also consuming larger portion sizes, resulting in consumption of unnecessary calories. Lack of physical activity further exacerbates this problem. It's no wonder that many Malaysian adults now suffer from NCDs and its risk factors. Seven steps to a healthier lifestyle So what should you concentrate your efforts on? The only sensible solution to prevent NCDs is to focus on reducing the risk factors that you can change, namely your diet and level of physical activity. Other aspects that you should also look at are learning how to manage your stress levels, getting enough sleep, and quitting smoking. To begin, you will need to take note of the following: 1. Know where you stand This is the first step in preventing NCDs. Go for health screening to find out the status of your health at least once a year. Talk to your doctor to find out the normal ranges and what they mean. This will help you understand what goes on in your body. Once you've determined where you stand, you are one step closer to making changes to your lifestyle. 2. Eat right Many people equate healthy eating with eating bland, boring, and unexciting foods. What healthy eating really entails is getting the necessary "BMV" in your meals. It basically means going for Balanced meals, in Moderate amounts, and with a Variety of foods based on the Malaysian Food Pyramid. And, eating right does not have to be expensive too! Other things to look out for in your food choices include: ● Getting your daily dose of fibre for healthy body weight, good digestion and a healthy heart. ● Cutting down your sugar intake to avoid unnecessary calorie intake that could lead to weight gain. ● Using less salt in your meals; instead, spice up your food with herbs and spices. ● Limiting intake of high fat foods to maintain a healthy body weight and heart. 3. Fight NCDs by staying fit and active Physical activity improves cardiovascular fitness, strength and flexibility, and burns up calories to keep you fit and trim. This leaves you looking, feeling and thinking better. The Malaysian Dietary Guidelines (MDG) recommends that all adults should carry out 30 minutes of moderate intensity physical activity at least five to six days a week, preferably daily, to maintain current body weight. When your fitness improves, the intensity and amount of time spent on physical activity can be gradually increased. If you want to lose weight, the duration of physical activity should be at least 60 minutes daily. Limit physical inactivity and any sedentary habits like watching television, or working at the computer to no more than two hours a day. Also try to be active as much as you can every day in as many ways as possible, eg taking the stairs, doing household chores, washing your car, etc. Remember that every bit of physical activity counts. 4. Rest and relax Prolonged stress has been identified as a factor that increases the risk of NCDs, especially heart diseases. Most adults agree that modern living can be rather stressful. Coping with certain amounts of stress is acceptable, but with prolonged exposure to excessive levels, it mostly definitely becomes harmful. Some of the ways you can handle stress are to find a companion to share your thoughts or go for a short holiday to relax yourself. 5. Don't light that next cigarette Although smoking seems like a harmless puff of fun, each stick contains thousands of chemicals that destroy healthy organs. Smoking can clog up your arteries, reduce blood flow, and cause addiction. 6. Avoid alcohol intake Too much alcohol does just the same as smoking, and increases your risk of developing NCDs. If you attend gatherings occasionally, choose non-alcoholic beverages or learn how to limit your alcohol intake. 7. Get a good night's sleep The quality of your sleep directly affects the quality of your waking life. This includes mental sharpness, productivity, emotional balance, creativity and physical vitality. Hence, make sure you get sufficient sleep in order to wake up feeling refreshed. These are the seven little steps you need to take to get started on a healthier you. Let's make a change today. Live healthy and stay free from NCDs. To learn more about other interesting nutrition information, take part in the Nutrition Month Malaysia "Eat Right, Be Active: Stay Free From Diet Related Disease" Family Carnival at the Mid Valley Exhibition Centre (Hall 1) on Saturday and Sunday, May 3 and 4, 2013. There will be free nutrition screenings, expert advice from nutritionists and dietitians, exciting activities, and much more. For more information, call 03-5632 3301 or visit www.nutritionmonthmalaysia.org.my. Dr Tee E Siong is president of Nutrition Society of Malaysia and chairman of Nutrition Month Malaysia Steering Committee. This article is courtesy of Nutrition Month Malaysia 2013, an annual community nutrition education programme organised by Nutrition Society of Malaysia, Malaysian Dietitians' Association and Malaysian Association for the Study of Obesity. |
| Posted: 20 Apr 2013 03:56 PM PDT Understanding and preventing dental caries. QUICK, what is the most prevalent global disease? Answers usually range from cancer, diabetes, hypertension, heart disease and stroke, but the correct answer is dental caries, which is also commonly known as tooth decay or cavities. While there has been a significant reduction in the incidence of dental caries in the last few decades as people practise better oral hygiene, it is still a major problem. Dr Carlos Sabrosa, an associate professor at the State University of Rio de Janeiro Dental School and a practising dental surgeon known for his work on reconstructive and restorative dental treatments was a guest speaker brought in by 3M ESPE in conjunction with the 20th MDA/FDI scientific convention. He spoke about the problems of assessing, managing and preventing dental caries and touched on some of the recent advances in dentistry. "Surprisingly, what most people do not understand is that dental caries is an infectious, communicable disease. It is bacterial in origin and causes demineralisation and destruction of hard tissue such as enamel, dentin and the cementum. "If demineralisation is greater than the remineralisation factors of saliva, calcium and fluoridated toothpastes, the hard tissue will break down and dental caries form. If untreated, it can cause pain, lead to infection, tooth loss and even cellulitis, a skin infection caused by bacteria," Dr Sabrosa said. "The majority of people are not aware of the advances in dentistry and do not seek help for painful, physically impeding conditions that may also detract from aesthetics. These problems can be fixed and can change not just a person's appearance, but also give him a new outlook on living that is pain-free and less self-conscious," he explained. Why are some people more susceptible to dental caries than others? "Teeth are essentially made up of minerals, which constantly undergo demineralisation and remineralisation from saliva. People with dry mouth, a condition where less saliva is produced or where the salivary glands have been destroyed through radiation therapies, are especially at risk of dental caries," he said. "The shape of an individual's teeth, his oral hygiene habits, diet and the buffering capacity of his saliva determine his susceptibility to dental caries," Dr Sabrosa explained. The highly processed and sugar-rich fast food choices available today do no favours to good oral health. "Soft drinks have low pH and corresponding high sucrose levels, while energy drinks provide an ideal environment for demineralisation. Demineralisation occurs in an oral environment with a pH below 5.5 (acidic). The average soft drink or energy drink has a pH of 2.5 to 3 (highly acidic). So staying away from soft drinks is a good start to reducing the risk of dental caries," he warned. While fluoridated toothpastes are of help to those who are not particularly susceptible to dental caries, those who are at higher risk should check with their dentist on anti-cavity toothpastes that have higher effective fluoride content than regular toothpaste. The higher concentration of fluoride and tri-calcium phosphate are readily absorbed by teeth, helping to prevent demineralisation while allowing remineralisation to occur. "People who have had cavities, dry mouth, and have lifestyles or diet choices that put them at risk of dental caries should talk to their dentist about preventive measures such as these," Dr Sabrosa advised. "In dentistry, as in all branches of medicine, prevention is the best option. When it comes to a problem, always seek treatment, the earlier the better. There have been advances in techniques and materials that are mind-blowing. "Talk to your dentist, and target prevention of dental caries as your first option," he said in closing. This article is courtesy of 3M ESPE. |
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