For Maximum Longevity Benefits, How Long Should I Exercise?

Exercise Longevity Benefits

A recent scientific paper came out calling exercise “the miracle cure” due to its ability to decrease the likelihood of several major life-threatening diseases. Exercise can also improve quality and quantity of life. And if a person doesn’t want either of those things then they’re either severely depressed or a contrarian and since exercise improves mood, it might behoove them to do some.

They say that energy is the ability to do work, And you expend a lot of it during exercise, so, in summary, exercise is a lot of work. That’s probably why you get folks coming up with exercise routines that advertise their under-ten-minuteness.  ( Sure, who doesn’t want rock-hard abs in only 8.5 minutes?)  The reality is, however, those routines are likely to fail you unless they are paired with minor starvation.  If only somebody with some common sense were to explain how much exercise one needs to see maximum benefits.

Luckily, common sense prevails in the form of a study published in the Journal of American Medical Association Internal Medicine. Scientists looked at 600,000 participants for fourteen years. The researchers found that people who exercised less than the recommended amount of 150 minutes of moderate exercise per week–but still exercised–saw a twenty-percent reduction in their mortality risk compared to those who did no exercise.

People who hit those guidelines weekly reduced their risk of dying by 31% and those who exercised 450 minutes a week ( a little more than an hour a day) or more reduced their risk by a whopping 39%. More exercise did not further reduce the risk.

So according to the study: 

Less than 22 minutes of moderate exercise per day or less than 150 minutes per week reduces mortality risk by 20%

Twenty-two minutes of moderate exercise per day or 150 minutes per week reduces mortality risk by 31%.

Sixty-four minutes of moderate exercise per day or more than 450 minutes per week reduces mortality risk by almost 40%.

Sixty-four minutes can be a long time to exercise, but thankfully there is Red Rush beet juice. Studies show that it improves stamina up to 16% and reduces the oxygen cost of exercise by about 12%. The benefits of nitric oxide last for about twelve hours although peak levels dwindle after about four to six. So you can break up your workout however you choose.

beet Juice Blood

Protein as an Afternoon Snack May Help with Weight Management

Protein Weight Management

For many years when I would get hungry in the afternoons, I would reach for a nice cold barrel fish. Back then, eating barrel fish was very convenient for me because of my proximity to barrels and fish. But little did I know that eating barrel-raised, protein-rich fish while watching my mid-day “stories” was helping me to keep slender.  Although all that nonsense about barrels and fish isn’t true because it’s completely insane, there is true and staggering new evidence that protein in the afternoon may help you manage your weight.

According to a study out of the University of Missouri, Columbia and published in the Journal of Nutrition, mid-day protein-snacking can help improve diet quality and reduce appetite.  This short-term study looked at thirty-one overweight and target-weight teenagers. Some were given a high-fat snack, some a high-protein snack and the sad, last group were given no snack at all.  Those in the high-fat group consumed twenty percent more food during the day than the protein group, and the no-snack group ate thirty-percent more than Team Protein. Members of the protein group also saw a decrease in their fat intake and asked for their dinner twenty minutes later than the other two groups.

ProPeas: Vegan Protein

The AIM Companies, the same great company that brought you Red Rush beet juice also brings you ProPeas pea protein.  Tasty and clean vegan protein that offers 12 grams of appetite-suppressin’, muscle-buildin’ protein for only sixty calories.  It’s a snack to end all other snacks, literally!

What’s the Difference Between Folate and Folic Acid?

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The titular question has plagued mankind since back when our species lived in caves. “What’s the difference between folic acid and folate?” was up there with questions like “why does a giant bird steal the sun at night?” and “when the sad dragons stop weeping will the river dry up?” But now, thousands of years later, we finally have an answer to at least one of those questions.

Folic acid and folate are both water-soluble B9-vitamins. Folate is found naturally in foods like leafy green vegetables, corn, peas and beet juice. Folic acid is the synthetic form of folate.

Folic acid and folate are suggested for women of childbearing age to prevent neural tube defects.  Vitamin B-9 also plays a role in cognitive functioning, cell creation, possibly reducing the risk of colon cancer and helping deal with psychiatric illnesses and cardiovascular conditions.

Are There Any Other Real Differences? 

The differences are pretty subtle. Supplementation with folic acid is considered pretty safe, but there are a few noteworthy caveats.

Fun Fact: Folic acid is absorbed faster but must be converted to folate before it becomes effective.

The first and probably the largest concern is that folic acid supplementation can mask vitamin B12 deficiency, a common and potentially dangerous problem in the elderly communities but rare in people of child-bearing age.

This Harvard article warns that some people are concerned by a couple studies that suggest that an overabundance of folic acid–not folate mind you–might speed the growth of existing tumors. They stress that concerns surrounding excessive folic acid levels and cancer are somewhat dubious but probably worth looking into. Because, you know, safety.

In contrast, there are zero concerns about folate from food sources. So, like usual, food sources of vitamins are a bit more advantageous than their supplemental counterparts. That’s one more reason to get some daily folate from Red Rush beet juice. It’s made of food and is food!

Red Rush Athlete Kai Applequist: Know What You’re Racing For

Red Rush AthleteRed Rush athlete and cyclist Kai Applequist is the Director of the Team Mercedes Benz presented by George’s Cycles racing team.  Established in 2012, the team boasts over 100 podium finishes and six state titles. He recently sat down to talk to Red Rush.

Red Rush: You were a professional cyclist. Can you tell me about your career? 

Kai Applequist: I didn’t start riding until I was about twenty-three, twenty-four, and I joined a team. We were doing National Racing Calendar races and traveling a lot. That winter, Exergy came out, and we became the Exergy amateur team. The guy who ran Exergy loved cycling and gave us a bunch of money. That winter, we became a professional team. That was back in 2011.

I raced that year and the next. I had progressed so quickly. I was always at the bottom. Every time I would get better, we’d move onto something bigger. We did the US Pro-Cycling Challenge, and we were going to Utah, Colorado and California. It was about that time that I was kind of deciding whether or not I was able to ride well enough to get paid more or if it was time for me to get a real job. A wreck made that decision for me. The front wheel fell off my bike, and I went face first into the asphalt at twenty-eight miles an hour.  I never got an opportunity to earn that spot.

RR: How long were you out? 

KA: The wreck was in 2012. My recovery took about two months, but I still had surgeries and stuff after. I tried to give up cycling after that. I tried running. The thing I liked about running was that I couldn’t really get hurt. I would have to do something really stupid like jump off a cliff.

But eventually, I went out for a bike ride. I went around a turn, and it was a huge rush. I decided I wanted to race on amateur level, so I could have a good job and a normal life.

Red Rush Athlete

RR: Tell me about how you formed Team Mercedes Benz presented by George’s Cycles

KA: In late 2012, I put the team together. We’re the only all category-one team in Idaho. Amateur cycling has five categories. You start with a category five, you move all the way up to one based on the amount of races you do, where you finished and the length of the race. It’s hardest to move from a two to a one because you’re under the most scrutiny: what kind of races, how many states you received your points in. One is the penultimate level. To be pro, you have to have your one. But you can have your one as an amateur and still do all the NRC races with the pros. So when I say we’re an elite team, I mean that specifically we’re Idaho’s only all category-one team.

RR: What are some of the things you did differently when you started this team? 

KA: Basically, I wanted to create my own program the way that I thought it should be done. The goal would be to create an amateur team that could race at a high level.

First off, we are organized. Bike racers by nature are very individualistic people. It’s an individual sport that you do as a team, and you train by yourself. But you can only win races by working as a team and showing up prepared.

I wanted to play up the team aspect and and downplay the individual aspect and have a team on the same page: to know and understand each other, to be able to follow a plan.  And when the plan deviates, as it always does, to be able to on the fly, know to do the next thing to do.  Like ‘if my teammate does this, then I know I need to do this.’ Organization is key.

The thing I like about my team is that they all have their own businesses or they’re high-level CEOs. They’re good at cycling because they do everything with the same purpose.  They show up to a race, their bike is clean, adjusted and ready to go.

Red Rush Athlete

RR: Can you explain the strategy behind bike racing? 

If there was no drafting, it would just be a time trial. The strongest guy would win. Since drafting saves you twenty percent or more, then it becomes a game of chess, basically.

It’s also a game of probability. You’ll have one guy who is your best chance of winning given the fitness of the team or your opponents or the terrain. If you have a sprinter, and it’s a flat finish, he’ll be your best chance of winning. You’d use your climber for a climbing finish.  Say, for example, that your sprinter wasn’t very good, you’d have to come up with a different plan.

Another strategy is to have a few guys go up the road and attack. We call that a breakaway. If you think about it, there is no reason that three guys should finish before 120 guys. People could catch you if they wanted. So a little bit of luck plays into that.

There’s also a psychology aspect. Everybody is playing an angle. You have to know what everybody is racing for. What they think their advantage is. You can use that to your advantage.

That’s pretty high level, but those are the basic pieces for a one-day race. It shows why having a well-organized and drilled team is important. It allows them to encounter different scenarios and to make mistakes they can learn from. It’s that teaching aspect.

With this team, I’ve been taking guys who haven’t raced at a high level and essentially teaching them about this sport and the skills they need, putting them in races that they probably wouldn’t have done otherwise in order to learn those skills and so they get better and to push them.

You can’t only train at a high level. You have to train and go out and get beaten and then train some more and get beaten. It’s true for all endurance sports. It takes your body years and years to adapt to build upon those experiences.

As long as you can recover, you can go up and above, and your body will adapt to those experiences. Right now, I am finally where I was in 2011 before my wreck. I went through life, found the job that I wanted and achieved a sort of balance, although it took me some time to get back to where I was physically.

Red Rush Athlete

RR: You won a race recently. On March 7th. 

KA: I placed first in the spring in a local race. I had three teammates with me, so I attacked and nobody chased me. It was a total psychology thing. The other guys in the group could have tried to pull me back, but they knew that my teammates would have attacked. So they didn’t chase me down. We had the strategic advantage there. Two weeks ago, we placed 2nd, 3rd, 4th and 5th.

RR: How does Red Rush help? 

KA: Red Rush plays a factor in preparation. We’re looking for marginal percentage points wherever we can find them, so Red Rush as well as Peak Endurance and ProPeas are all integral in having a healthy and balanced nutrition plan. I really like the Peak Endurance. It has a good electrolyte profile as well as the B-vitamins for breaking down those carbohydrates during exercise. ProPeas is a very natural and usable protein for athletes and individuals. The Red Rush, obviously, gives a boost to those endurance efforts.

But they are all parts of a whole, and you have to decide what things are benefits and what things are not. Otherwise, you’d be doing 100 different supplements, and you’d be spending too much time picking and choosing.

The beet juice is something very advantageous for the team. Guys on the team who don’t even use supplements whatsoever have been using it and noticing a difference. That’s pretty big in my opinion. Those of us who take vitamins or supplements or whatever in the past, kind of know the things that don’t work. Those who swear off supplements entirely and have possibly tried stuff before and hadn’t seen results, really like Red Rush. We’re talking the old-school guys who bring ham sandwiches on their rides.

Red Rush athleteMore on Cycling: 

Jake Sitler: The Steeplechase Cyclist 

Frank Sutton: Strong on the Climb

Judy Nichols: CrossFit, Cycling 

Liebster Award/Sunshine Award Nominations

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Recently this blog has been nominated for a couple of blogging awards. I’m not quite sure how blogging awards works. Is there like a cabal of bathrobe-clad Illuminati sitting in front of laptops in smoke-filled breakfast nooks deciding these things? Anyways, it’s an honor to be nominated.

First off, I’d like to thank Olyjc of OLYJC for nominating me for the the Sunshine Award. He has a really awesome blog about weightlifting. His videos are a great way to better your weightlifting form.

The rules of the Sunshine Award are:Screen Shot 2015-05-08 at 9.21.27 PM

  • Thank the person who nominated you.
  • Answer the questions from the person who nominated you.
  • Nominate a few other bloggers.
  • Write the same amount of questions for the bloggers you nominated.
  • Notify the bloggers on their blog.
  • Put the award button on your blog.

These are the questions he asked.

If you had any one person (celebrity, athlete) to train with for two hours, who would it be?

I would like to personally meet Dr. Burpee, the inventor of the Burpee.

 What kind of training session would you hold?

I think it’s only fitting that we do a lot of burpees. Mostly him, though.

After that training session, what kind of cheat meal would you eat with that person?

Canadian bacon pizza.

While eating a cheat meal, what fitness related question (just one) would you ask?

Why did you invent such a terrible exercise?

Final follow up question: At the end of the meal, what would you say to that person?

Who do you think you are, unleashing that on the world?

I would like to nominate the following people for the Sunshine Award and I’ll ask them these questions: 

What is your favorite exercise?

What is your least favorite that you still make yourself do?

What is your favorite health food?

Who do you admire in the health community?

What kind of advice do you give people when they say they’re thinking of making a lifestyle change?

https://cleansenourishrebuild.wordpress.com/

http://www.paulshealthblog.com/

liebster

Secondly, thanks to Mcowder of my Routine Crazy Life for nominating this blog for the Liebster Award. She runs a top-notch fitness blog that has quite a few interesting posts about life in general. I recommend it.

The rules:

  • Once you are nominated, make a post thanking and linking to the person who nominated you.
  • Include the Liebster Award sticker in the post too.
  • Nominate some other bloggers who you feel are worthy of this award. Let them know they have been nominated by commenting on one of their posts. You can also nominate the person who nominated you.
  • Answer the ten questions asked to you by the person who nominated you
  • Make ten questions of your own for your nominees.
  • Lastly, COPY these rules in the post.
  • ALL THE NOMINEES ARE FREE TO ACCEPT OR REJECT THE NOMINATION

1. When you’re not blogging, what’s your day job?

I’m the copywriter for The AIM Companies and Red Rush, their beet juice shot.  So, Blogging.

2. One thing you’re dying to do?

I’d like to go on a nice long vacation with my wife.

3. If nothing stood in your way, what profession would you be in right now?

I like my day job. But, I’d really like to publish my novel.

4. What is your favorite holiday tradition?

I like Labor Day. No pressure and no work.

5. Who is one person you admire?

The person who invented Labor Day.

6. What do your friends typically make fun of you for?

Looking depressed all the time.

7. When was the last time you felt successful?

This week, I managed to power clean 215 lbs, a personal best.

8. Where is your favorite destination spot?

California

9. What qualities did you get from your family that you love or hate?

Looking depressed all the time.

10. Would you travel to space if given the chance?

As long as I’m inside a working space ship.

I’m going to nominate these two blogs for the Liebster and ask them the same questions that were asked of me. 

http://www.joyfuljumblies.com/

http://getno2now.com/