Sprints Burn 200 Calories for 2.5 Minutes Work

Joshua Wortman

People often blame their busy lives and schedule as the reason they do not exercise. However, there may be hope (or at least a lack of valid excuses) for those people. A new study shows that sprint interval training is very effective at burning calories in shorts amounts of time. This research will be presented at The Integrative Biology of Exercise VImeeting in October.



Researchers from Colorado State University had 5 volunteers participate in the study. Each volunteer maintained a diet that ensured they were not over- or undereating for three days.After those three days, the men stayed in a research facility for two days, where their room was completely enclosed, with air intake and exhaust regulated.There was equipment installed to analyze oxygen, carbon dioxide, and water content. The researchers were able determine how many calories the volunteers had burned while staying in these rooms.¹



Each volunteer continued to eat the prescribed diet for two days while living in this room, and remained quite sedentary. On one of the days, while still in their room, they completed a sprint interval workout that involved maximum effort on a stationary bicycle. They pedaled at a high resistance for five 30-second periods, each separated by a 4-minute recovery period where they pedaled slowly with light resistance.²



The results of the data from the room calorimeter system showed participants burned an average of an extra 200 calories on the sprint interval workout day.This was quite impressive considering that the volunteers only spent 2.5 minutes engaging in intense exercise.³



The United States government recommends 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week. However, after looking at this study, that much time may not be needed in order to maintain a healthy lifestyle. Kyle Sevits, a researcher on the study said, "Burning an extra 200 calories from these exercises a couple of times a week can help keep away that pound or two that many Americans gain each year."Sevits went on to explain, "Research shows that many people start an exercise program but just can't keep it up. The biggest factor people quote is that they don't have the time to fit in exercise. We hope if exercise can be fit into a smaller period of time, then they may give exercise a go and stick with it." Three times a week with the regimen in the study only equates to 7.5 minutes of intense exercise, and just a little over an hour of dedicated time. This is much more possible to commit to and achieve for those who live an extremely busy lifestyle.⁴

How to double athletic performance naturally

by Tony Isaacs 

(NaturalNews) Athletes and athletic teams are always looking for an edge to boost their performance beyond their competition. Some have looked to new training techniques, while others have succumbed to temptation and resorted to illegal steroids and other performance enhancers. Now, it appears that a combination of new technology, proven natural plant extracts and optimal nutrition may outperform the banned substances and do so legally and safely.

Body core cooling outperforms steroids

Researchers at Stanford University found that temperature is a primary limiting factor for performance because the longer muscle temperature is elevated, the more muscle energy shuts down to prevent cellular destruction from prolonged over-heating. The researchers developed a device known as the Core Cooling Glove which lowered body temperature and essentially reset the muscles' state of fatigue, thus enabling longer and more vigorous workouts which led to astounding athletic performance increases.

According to the researchers, use of the glove increases performance even more than steroids. In one early example, researchers had a confessed "gym rat" team member use the glove every other round while doing rounds of pull-ups. In the next six weeks, he went from doing 180 total pull-ups to over 620 - an unprecedented physical performance improvement.

Pineapple extract enables up to eight times faster healing

Bromelain is a general name for a family of proteolytic enzymes obtained from the pineapple plant, especially the pineapple stem. For athletes, bromelain reduces swelling and pain and greatly increases healing and recovery time.

In one study, 74 boxers with bruises on the face and hematomas of the orbits, lips, ears, chest and arms were given bromelain four times a day for four days or until all signs of bruising had disappeared. A control group of 72 boxers were given a placebo. In 58 of the boxers taking bromelain, all signs of bruising cleared completely in four days, with the remaining 16 requiring eight to 10 days for complete clearance. In the control group, only 10 had complete clearance within four days, with the remainder requiring up to 14 days for resolution.

The Russian olympic team's secret herbal weapon

The herbal plant suma (Pfaffia paniculata) is used in herbal medicine throughout the world and is considered a tonic and an adaptogen. It has been called "the Russian secret," since it has been taken by Russian olympic athletes for many years due to its ability to increase muscle-building and endurance without the side effects of illegal steroids. These benefits are evidently due to an anabolic-type phytochemical called beta-ecdysterone and three other novel ecdysteroid glycosides present in high amounts in suma.

Suma root contains 19 different amino acids, several electrolytes, iron, magnesium, zinc, trace minerals, vitamins A, B1, B2, E, K, and pantothenic acid. It acts as an oxygenator at the cellular level, likely due to its high germanium content. Its high iron content may account for its traditional use for anemia. In addition, novel phytochemicals including saponins, pfaffic acids, glycosides, and nortriterpenes are also contained in suma root.

Optimal performance needs optimal nutrition

Most are unaware of just how wide a variety of nutrients the body is designed to utilize as well as the optimal amounts needed for optimal health and performance. For example, the organic supplement IntraMax contains a whopping 415 different nutrients and the body utilizes every single one of them.

While optimal nutrient intake allows optimal performance, nutritional deficiencies rob performance - and unless we supplement well most of us are deficient in some nutrients. As an example, it is estimated that 70 to 95 percent of us are deficient in magnesium, the "master mineral" which is essential for 1300 body functions.

Sources for this article include:

http://news.stanford.edu

http://www.tbyil.com/bromelain.htm

http://www.rain-tree.com/suma.htm

http://drcarolyndean.com/2012/11/giving-thanks-for-magnesium/

Running Doesn't Suck

by Max Shank   

Here's what you need to know...

•  The anti-running movement has gone too far when it says that running is stupid or that it will eat up all of your muscle.

•  The weight-lifter-who-moves-like-garbage and bashes running is becoming a tiresome cliché.

•  Short distances like 10-40 meters, 40 to 100 meters, and 100 to 800 meters, in addition to hill sprints and shuttle runs, all have varying benefits ranging from increases in GH and Testosterone to increases in leg strength, coordination, and bone and soft tissue integrity.

•  If the endurance nutballs would start doing repeats of 400-800 meters at high effort, they might forget what a thruster is.

The fact that there's been a revolt against "jogging" as a fitness modality is terrific and I'm happy we're moving more towards the center. However, one thing that's gone too far is this whole idea of how running is stupid, or will somehow eat up all of your muscle. I've even heard trainers tell people that running is the worst thing you can do to stay in shape.

Now I'm all for the execution of "jogging" in general, but to make a blanket statement that all running is worthless is extreme. Running sucks? Really? Seriously? Humans are literally built for running. As far as the hierarchy of things you need to do for survival, running is right smack dab at the top of the list, next to keeping your heart beating at all times. Frankly, the weight-lifter-who-moves-like-garbage and bashes running is becoming a tiresome cliché.

Running offers several benefits including, but not limited to:

• Increase in growth hormone and Testosterone production
• Increase in leg strength
• Increase in coordination
• Increase in bone and soft tissue integrity
• Prevention of injuries

Now when I advocate that you run, it's not for 26 miles, but for varying distances up to 800 meters at a time. Here's a short list of the different modalities I use and their benefits:

Super Short (10-40m)

This distance is used primarily for increases in leg strength and power and hormone production. Repeat up to 10 times with full recovery in-between, twice per week.

Medium (40-100m)

This distance is an extension of super short distance, which can be used for repeats (conditioning) or for building leg strength-endurance. Repeat up to 8 times with near full recovery.

Long (100-800m)

This distance is an anaerobic nightmare. It'll challenge your mental toughness, your legs, and your guts to not spill out of you. If half of the endurance nutballs would start doing repeats of 400-800m at high effort, they might forget what a thruster is. It has similar benefits to the shorter distances listed above but it emphasizes conditioning and anaerobic endurance over power and strength. Repeating this distance 4 to 6 times is probably plenty for most of us.

Hill Sprints

Sprinting up a hill is one of the best, and most under-utilized training tactics around. You get all the excellent benefits of super-short distance running with the added benefit of more load and less stress on the deceleration phase (where most people pull muscles and get injured while running). I use hill sprints at least once a week in my training as a complement to my other lifting and sprinting.

Shuttle Runs

I believe one of the reasons we get so many knee and ankle injuries is that we don't practice simple athletic movements in a controlled environment before going full-bore into an athletic competition. Simply learning to change direction with speed and power in training can save lots of people from experiencing these injuries. Here are a couple of shuttle run mainstays:

1. Lateral Shuttle 2-Step

Rapid back-and forth shuttles with one step in between direction changes. In other words, you go 2 steps to the right, then 2 to the left. This really focuses on lateral change of direction and is a great way to improve coordination and leg strength/power while building structural integrity in the lower body. If done for higher repetitions, it can also scorch your quads and your lungs.

2. Standard Forward/Backward Shuttle

Set up a few cones 5-10-15-20 yards apart. Run forward to the first cone and then run backwards to the start. Then forward to second cone, backwards to the start, etc.

The different types of sprints can be done on a rest day, before a workout (short distances only), or after a workout. There's no reason for you not to include at least two days per week where you dedicate a small chunk of time to being a predator, as there are huge benefits to be gained from running that you're leaving on the table if you go along with the "running sucks" crowd.

Running is part of what makes us functional human beings and keeps us youthful as we get on in years. The deterioration of gait is one of the primary factors that can predict how long you will live, so owning your ability to run/walk is imperative for a long, healthy, life. Is being that guy who "once squatted 600" with a monolift worth being a barely functional human being that can't sprint or move around like an athlete? Get after it on some hill sprints and multidirectional shuttles and reap the benefits of being a more complete athlete.

By the way, jogging sucks.

How to Increase Your Pull-Up Power

by Dan John  

Here's what you need to know...

•  The pull-up has been beaten to death by lifters and athletes who try at all costs to get their rep total higher and higher. They should be adding load instead.

•  Simply hanging from the bar is an important form of loading. If you want to do 25 strict pull-ups, can you even hang from the bar long enough to do them?

•  The ab wheel mimics many of the keys to proper pull-ups.

•  Pavel's Russian Fighter Pull-up Program allows you to "sneak up" on a higher number of reps.

I pity the pull-up. In the past decade, this wonderful movement has been trashed and beaten by enthusiasts who try at all costs to up their rep total higher and higher. Sure, high reps have their place, but many of us need a smarter, more rational approach.

After a certain age, pull-ups start "bugging" people. For most of us, there's a pain in the elbow that only goes away when we avoid pull-ups. A few weeks or months later, it seems to cure itself and the only way we reinjure it is by doing more high-rep pull-ups and... we succeed! We have a name for this in my gym. We call it Middle Age Pull-Up Syndrome, or MAPS. "You too can help us cure this disease. Please send money now to..."

Improving your pull-up numbers, either with more reps or more load - which I tend to recommend over more reps - is going to be a study in balance. If you force the reps up with more and more volume, you might eventually hit your new personal record in the movement but never again throw a ball or comb your hair. You could keep your hair really short, or you could train the pull-up using a few contrarian ideas.

How Long Can You Hang?

I learned an interesting thing from Gray Cook. Gray and I do workshops together on work capacity and he recently told me something that changed my vision of training the pull-up: merely hanging from the bar is an important form of loading.

After I watched the famous video of the gibbon taunting the tiger cubs online, I learned the power of brachiation (essentially, swinging by one arm). I also know that we have mobile shoulders and opposable thumbs, and years ago I found that monkey bars, that wonderfully ignored piece of equipment, seemed to resurrect javelin throwers. Gray's insight about hanging from the bar being a great form of loading connected all those dots for me and I came up with a meaningful challenge:

How long can you hang?

Seriously, if you want to do 25 pull-ups, can you hang from the bar long enough to do them? Don't know? Test it. Simply hang from the bar as long as you can. Now double that number! How you go about doing this, I don't care, but if you can only hold onto the bar 30 seconds, doubling the time might give you the wiggle room to succeed on your pull-up goal. It's that simple. To make it more challenging, try to hold your chin over the bar for time. Later, progress to a one-arm hang. Just working the monkey bars alone might be enough to keep you going for a while.

It Sounds Weird, But it Works

In my gym, during our morning sessions, we rarely do more than five pull-ups in a row. Because of the size and age of some of our men, we prefer to mix in reps of the pull-up with the ab-wheel roll out because it mimics the keys to proper pull-ups: tight abs, hollow core, and an explosion over the top at the finish.

When I do pull-ups, I like to finish them with my thumbs in my armpits and then I attempt to drive my elbows back behind me. Working the ab wheel looks and feels like a proper attempt in the pull-up, hence the synergy. Moreover, the ab wheel, while hard on the abs, is very easy on the elbows and you can move back and forth between the two movements for a while.

With the mechanics of the ab wheel fresh in your mind and nervous system, do a pull-up with feet crossed and knees squeezed together and "ab wheel" yourself over the pull-up bar. It'll feel as if you're rolling over the bar, not pulling up. I've found that five ab wheel rollouts supersetted with a SINGLE excellent pull-up is repeatable and easy on the elbows. It does, obviously, get harder as you go on, so if you decide to do more than ten total sets of ab wheel rollout/pull-ups, do three reps of ab rollouts instead of five.

Pavel's Russian Fighter Program

My last bit of advice involves reps and loads. Years ago, Pavel introduced to the idea of the Russian Fighters' Pull-up Program. It's a multi-week program that involves "sneaking up" on reps in the pull-up. If your max is five real pull-ups, try this:

The 5RM Russian Pull-up Program

Day 1: 5, 4, 3, 2, 1
Day 2: 5, 4, 3, 2, 2
Day 3: 5, 4, 3, 3, 2
Day 4: 5, 4, 4, 3, 2
Day 5: 5, 5, 4, 3, 2
Day 6: Off
Day 7: 6, 5, 4, 3, 2
Day 8: 6, 5, 4, 3, 3
Day 9: 6, 5, 4, 4, 3
Day 10: 6, 5, 5, 4, 3
Day 11: 6, 6, 5, 4, 3
Day 12: Off
Day 13: 7, 6, 5, 4, 3
Day 14: 7, 6, 5, 4, 4
Day 15: 7, 6, 5, 5, 4
Day 16: 7, 6, 6, 5, 4
Day 17: 7, 7, 6, 5, 4
Day 18: Off
Day 19: 8, 7, 6, 5, 4
Day 20: 8, 7, 6, 5, 5
Day 21: 8, 7, 6, 6, 5
Day 22: 8, 7, 7, 6, 5
Day 23: 8, 8, 7, 6, 5
Day 24: Off
Day 25: 9, 8, 7, 6, 5
Day 26: 9, 8, 7, 6, 6
Day 27: 9, 8, 7, 7, 6
Day 28: 9, 8, 8, 7, 6
Day 29: 9, 9, 8, 7, 6
Day 30: Off

Rest a few days and test the new max number of pull-ups.

If, however, you can do more than five reasonable reps, I strongly recommend adding load. The test would be max reps for three, with load. So, if you can do three reps with, say, 15 pounds around your waist, follow the simple 12-day program below. Use the same load for the duration of the 12-days.

The 3RM Russian Pull-up Program

Day 1: 3, 2, 1, 1
Day 2: 3, 2, 1, 1
Day 3: 3, 2, 2, 1
Day 4: 3, 3, 2, 1
Day 5: 4, 3, 2, 1
Day 6: Off
Day 7: 4, 3, 2, 1, 1
Day 8: 4, 3, 2, 2, 1
Day 9: 4, 3, 3, 2, 1
Day 10: 4, 4, 3, 2, 1
Day 11: 5, 4, 3, 2, 1
Day 12: Off

Rest a few days and test the next max number of pull-ups with load.

Rebuild your pull-up numbers with some very reasonable workouts. Try increasing your hang time and then get in that ab wheel work. Then, give yourself a few weeks on the pull-up bar with or without load and see if you can increase your numbers, pain free.

4 Myths About Female Glute Training

Plus How to Really Perfect Your Glute-Ham Tie-In

by Bret Contreras   

Here's what you need to know...

•  Judges of female figure and bodybuilding shows look for a glute-ham tie-in, but most women prefer glutes with a more prominent profile.

•  There is no glute-ham tie-in muscle! If you want to maximize the muscularity of the glutes and hamstrings, hammer them with a variety of hip extension and knee flexion exercises.

•  Attempting to carve the glutes with spot reduction exercises like the Stepmill doesn't work.

•  Sprinting doesn't spot reduce fat off from the posterior chain and it doesn't activate the posterior chain muscles to a greater degree than hip thrusts or back extensions.

You've heard of the glute-ham tie-in, the area that separates the glutes and hamstrings. In bodybuilding and figure competitions, judges look for a smooth transition between these two muscles. It's therefore of great interest for physique athletes to optimize the appearance of this region. However, there are several misconceptions pertaining to the glute-ham tie-in.

Myth #1 Do Cardio for Preferential Fat Burning in the Glute-Ham Area

I just don't get it. We see so many physique athletes slaving away for hours on the Stepmill, claiming that it sheds fat and etches in the details in the glute-ham region. According to the research, spot reduction is a myth - it doesn't work. The Stepmill can indeed hit the type I fibers and potentially aid in total muscle building efforts. However, this could also be accomplished via incline walking, cycling, the elliptical, or simply adding in some high-rep, low-load resistance training. I'm not saying that cardio (or the Stepmill) should be avoided; just know that it doesn't preferentially burn fat in the glute-ham region.

Myth #2 You Should Do Special Exercises

I've overheard many bodybuilders and figure competitors mention that a certain exercise "really works their glute-ham tie-in." The trouble is, there's no glute-ham tie-in muscle! The gluteus maximus is one muscle. You also have the hamstrings, which consist of the biceps femoris long head, semitendinosus, and semimembranosus (the biceps femoris short head doesn't apply to the glute-ham tie-in because it only crosses the knee joint). Finally, you have the adductor magnus, which can also contribute to the appearance of the glute-ham tie-in.

There are plenty of exercises that do a great job of activating the glutes and the hamstrings at the same time. Deadlifts and back extensions both hit the glutes and hammies very hard. There are also plenty of exercises that might make you feel sore in your lower glute region, like walking lunges and Bulgarian split squats. However, if you want to maximize the muscularity of the glutes and hamstrings, you'll need to perform a variety of exercises. No single exercise will optimally build both muscles. Rather than looking for a special exercise to help you with your glute-ham tie-in, make sure you hammer your glutes and hamstrings with a variety of hip extension and knee flexion exercises (which we'll review below.)

Myth #3 Sprinting Will Improve Your Glute-Ham Tie-In

Sprinters tend to have impressive posterior chain development, and sprinting works the backside very well. So wouldn't sprinting be a good candidate for improving the glute-ham tie-in? The answer might surprise you. Sprinting is an ultra-high intensity activity. Most physique athletes who decide to take up sprinting will fail to condition their bodies properly and will inevitably injure themselves. Several clients I've worked with have gone against my recommendations and implemented sprinting into their preparatory training and suffered negative consequences as a result. Typical injuries include hamstring strains, hip flexor strains, and sacroiliac joint injuries. I can help you improve your glutes and hamstrings, but only if you're healthy.

Sprinting doesn't spot-reduce fat from the posterior chain and it doesn't activate the posterior chain muscles to a greater degree than hip thrusts or back extensions. These exercises are much easier to control than sprinting, and they lend themselves to slightly greater levels of metabolic stress due to the constant tension they provide.

One last thing - sprinters also lift weights, and much of their muscular development can be attributed to this. If you think back to how sprinters looked before weight training for track & field athletes was the norm, you'll note that their posterior chains weren't quite as developed. My advice for physique athletes is to stick to weights and leave sprinting to the sprinters. If you insist on sprinting, then ease into things gradually and make sure you spend ample time warming up.

Myth #4 A Smooth Transition Between Glutes and Hams Always Looks Best

An aesthetically pleasing glute-ham tie-in is in the eye of the beholder. I like a great deal of separation between the glutes and hamstrings and I like the glutes to pop out visually from the hamstrings. It looks like I'm not alone. Think about which ladies possess the most popular booties worldwide. Jennifer Lopez or Kim Kardashian probably come to mind, or, perhaps you're familiar with Jen Selter. These ladies have big ol' booties and their hamstring development is lackluster, but it doesn't seem to be hurting their popularity.

To provide further evidence, look at Bikini Olympia winners, like Ashley Kaltwasser. Note the emphasis on glute development over hamstring development.

In bikini, competitions are won from the rear, but glute shape seems to trump hamstring shape, which isn't necessarily the case with men's bodybuilding. For females that compete in bikini, glute training should probably be prioritized over hamstring training.

Glute-Ham for Female Bodybuilders and Figure Competitors

There are three things that are vital for aesthetically-pleasing glute-ham tie-ins:

1. Low body fat levels
2. Muscular glute development
3. Muscular hamstring development

Attaining Low Body Fat Levels

This one is obvious, but it can't be stressed enough. If your body fat isn't low, your glutes aren't going to look good, at least from a figure or bodybuilding standard. Attaining low body fat levels is best achieved through a periodized combination of dieting, strength training, and cardiovascular training. You won't be able to optimize your body fat levels if you fail to incorporate all three strategies.

Building Muscular Glutes

The weapon of choice for glute development is the hip thrust exercise. Hip thrusts can be performed with a barbell, with bands, or one leg at a time. However, no exercise on its own will optimally develop any muscle. Variety always trumps single exercise performance when it comes to hypertrophic gains. Competitors also need to perform squats, walking lunges, Bulgarian split squats, barbell glute bridges, back extensions (done in a glute-dominant fashion), and the American deadlift. In case you're not familiar with the American deadlift, it's very similar to the Romanian deadlift, only you incorporate some pelvic motion. At the top of the motion, the bar moves straight forward as your glutes push the hips forward. Think of it simply as a glute-centric Romanian deadlift.

For rep ranges, hit the full spectrum - do some heavier sets in the 3-8 rep range, some medium sets in the 8-12 rep range, and some lighter sets in the 12-20 rep range. I'll even have my female clients perform sets of 30 when using bands for hip thrusts, monster walks, sumo walks, or seated hip abduction.

Building Muscular Hamstrings

For optimal hamstring development, you want to utilize variety. You'll already be hitting the hamstrings hard with American deadlifts and back extensions, but make sure to add in good mornings, Nordic ham curls, glute ham raises, and various leg curls (lying, seated, and standing are all good choices). Stick with low reps and an eccentric emphasis with Nordic ham curls and glute ham raises, but go for high reps and constant tension with the leg curl variations.

Non-Competitive Female Lifters: Focus on Glutes

With most of my female clients, I focus primarily on glutes. It's not easy to create the coveted "pop" that gives the glutes such a 3D appeal. This is why we hip thrust multiple times per week. I'm trying to create a visual discrepancy between the glutes and the thighs.

When focusing on glutes, the quads and hams will become strong and shapely. This is due to the performance of squats, lunges, deadlifts, and back extensions. However, if I added in too many leg extensions, leg presses, leg curls, and glute ham raises, or if I prioritized these movements, then over time some of my female clients would develop legs that were too big for their liking and not enough glute prominence. This doesn't happen with everyone, but it does with some, especially after a few years of progressive training. If you grow the legs without growing the glutes, it makes the glutes look relatively small.

Think of your body as a sculpture. Determine where you want to add clay, and then hammer that region with exercises that activate it. If you don't want more clay on a particular region, then avoid highly activating that area to the best of your abilities. If you want to lose fat, engage in progressive overload, adhere to a sound nutritional plan, and judiciously utilize cardio. It ain't rocket science.

Hypertension : protégez-vous contre le tueur silencieux

Lorsque votre médecin vous dit que vous faites de l'hypertension artérielle, cela veut dire qu'il s'est aperçu que vos artères résistent de manière anormalement forte à l'écoulement de votre sang. Cela fait monter la pression sanguine et perturbe l'irrigation des organes. 

Cela pose problème car, déjà, en situation normale, nos artères sont exposées à une pression si énorme qu'elles ne cessent de se fissurer et d'avoir besoin de se réparer. 

Imaginez : si vous vous percez l'avant-bras et faites un petit trou dans votre artère humérale, celle qui apporte du sang oxygéné dans votre bras, le jet qui en sortira pourrait asperger votre plafond ! Il vous faudra alors appuyer de toutes vos forces sur le trou, avec votre doigt, pour arrêter l'hémorragie ! 

Et c'est la même chose dans les artères fémorales qui irriguent vos jambes. Cela dans des conditions de pression artérielle normale. 

Il n'est donc pas étonnant que les artères s'abîment avec le temps. Elles ont beau être faites de plusieurs parois épaisses et musclées, résister à une telle pression n'est pas facile, surtout avec ce cœur qui ne cesse de battre – plus de 100 000 fois par jour ! 

Votre pression artérielle varie tout le temps

Cependant, le jet qui sortira de votre bras, si vous le percez, ne sera pas stable comme celui d'un tuyau d'arrosage. Il montera et il redescendra à chaque fois que votre cœur bat.

Lorsque le cœur se contracte et envoie du sang dans l'organisme, il fait monter la pression dans les artères. Lorsqu'il se détend, la pression retombe. C'est pourquoi votre médecin est obligé de vous donner deux chiffres lorsqu'il mesure votre pression artérielle : le chiffre au moment où le cœur se contracte, et qui est le plus élevé. Et l'autre, au moment où le cœur se détend entre deux pulsations, et qui est le plus bas. 

Pour impressionner la galerie, vous pouvez utiliser les termes médicaux pour ces deux phénomènes : la pression systolique (haute) et la pression diastolique (basse). Vous lirez sur votre rapport d'analyse par exemple 120/80 mmHg, ce qui veut dire une pression systolique de 120 millimètres de mercure, et une pression diastolique de 80 millimètres de mercure (Hg est le symbole chimique du mercure, parce que mercure se dit en latinhydrargyrus, autrement dit argent liquide). 

Mais cette pression diastolique/systolique n'est pas stable non plus. Elle varie au cours de la journée, elle monte quand vous vous énervez, ainsi que quand vous faites un effort physique. Elle peut aussi monter lorsque vous êtes chez votre médecin, qu'il mesure votre pression et que vous stressez parce que vous craignez qu'il vous découvre de l'hypertension ! C'est pourquoi plusieurs mesures à des moments différents seront nécessaires pour confirmer le diagnostic d'hypertension artérielle. 

Celle-ci est considérée « élevée » lorsqu'elle est en permanence au-dessus de 140/90 mmHg, même lorsque vous êtes assis à ne rien faire et que vous vous sentez détendu. 

Les dangers de l'hypertension

Une pression sanguine trop élevée abîme vos artères et les organes qu'elles irriguent, dont le cœur, les reins, le cerveau et les yeux. 

C'est donc un facteur important de maladie coronaire (maladie des artères qui irriguent le cœur), d'accident vasculaire cérébral (AVC), d'insuffisance cardiaque, d'insuffisance rénale et de cécité (devenir aveugle) parce que de petites artères « pètent » dans vos yeux, dans votre cerveau, dans vos reins. 

C'est pourquoi trop de pression dans vos artères met votre vie en danger. 

De plus, l'hypertension peut donner des maux de tête, provoquer des malaises. 

Si vous souffrez d'hypertension, ou si c'est le cas de l'un de vos proches, il est donc important que vous lisiez ce qui suit. 

Traiter l'hypertension artérielle

Quand on craint un accident imminent dû à une tension vraiment trop élevée (plus de 160 mm de mercure), il peut être nécessaire de prendre des médicaments en urgence pour faire baisser la pression, surtout quand votre médecin constate déjà des dommages sur vos organes. 

Il faut alors d'urgence arrêter les dégâts, en attendant que se fassent sentir les effets d'un changement de mode de vie. 

Voici les médicaments que votre médecin a à sa disposition [1] : 

·  Les diurétiques : ce sont des médicaments qui font uriner. En urinant, vous réduisez la quantité d'eau que vous avez dans les veines, et donc votre volume de sang. Cela diminue la pression sanguine. Les diurétiques chassent aussi le sodium de votre corps (qui provient en majeure partie du sel de table), ce qui est une bonne chose car le sodium retient l'eau. Le problème est que les diurétiques éliminent aussi le potassium et le magnésium. Or ces minéraux sont utiles, en particulier le magnésium qui a la vertu de décontracter les muscles des artères, et donc diminuer la pression sanguine. Abuser des diurétiques peut donc avoir exactement l'effet inverse de celui recherché.

·  Les bêtabloquants : ce sont des médicaments qui bloquent l'effet de l'adrénaline, ce qui a aussi un effet relaxant sur les artères. Malheureusement, leurs effets indésirables sont nombreux et peuvent être très graves (œdème aigu du poumon, angine de poitrine, cauchemars). 

·  Les inhibiteurs calciques : ce sont des médicaments qui dilatent les artères et font baisser la pression sanguine. Ils peuvent provoquer des maux de tête, des œdèmes et sont une cause majeure d'intoxication aux médicaments. À utiliser avec la plus grande prudence. 

·  Les inhibiteurs de l'enzyme de conversion (IEC) et les sartans : ces médicaments sont mieux tolérés, mais les premiers provoquent une toux pénible, les seconds ont été soupçonnés en 2011 de provoquer le cancer. 

Mais ne vous faites pas d'illusions : 

Se contenter de prendre un médicament contre l'hypertension ne va pas résoudre votre problème médical sous-jacent. Il risque au contraire de l'aggraver, car les médicaments contre l'hypertension agissent en perturbant votre métabolisme. 

Si vous prenez des médicaments contre l'hypertension, vous ne pouvez pas les arrêter d'un coup. Il faut donc vous concerter avec votre médecin. 

Dans de rares cas, l'hypertension est provoquée par une maladie, ou un mauvais fonctionnement des glandes qui gèrent votre pression sanguine. Il faut alors identifier et traiter la cause. 

Mais, sauf exceptions, l'hypertension n'est pas la conséquence d'une maladie précise. Elle est provoquée par des problèmes de mode de vie et en particulier l'alimentation. Cela veut alors dire qu'elle peut aussi être corrigée par des changements de mode de vie et d'alimentation. 

Ne vous trompez pas de cible

En général, une personne souffrant d'hypertension va chercher à faire baisser sa pression sanguine. Cela paraît logique, simple. 

Mais attention : au-delà des symptômes (qui n’existent que pour des chiffres très élevés en général et qu’il faut soulager), le problème n’est pas le chiffre de tension lui-même. Qui pourrait penser qu’on est malade avec 140 et qu’on ne l’est plus avec 130 ? C’est stupide évidemment ! Le problème est le mode de vie qui induit des chiffres supposés trop élevés.

N'oubliez jamais que votre but n'est pas de faire baisser telle ou telle mesure, mais de réduire effectivement votre risque de maladie, complication, décès. 

La question à vous poser n'est donc pas : « Est-ce que ce que je suis en train de faire va faire baisser ma pression sanguine ? » 

Mais plutôt : 

« Est-ce que ce que je suis en train de faire va réduire mon risque de complication ? » 

Vous me direz que cela revient au même. 

Eh bien non, pas toujours ! 

Par exemple, réduire votre consommation de sel n'a pas d'effet spectaculaire contre l'hypertension. La consommation excessive de sodium (sel de table) entraîne au bout de 10 ans des changements fonctionnels des reins qui ne le filtrent plus aussi bien. Le sodium reste dans votre corps et l'hypertension s'installe. Mais c'est un processus très long et vous ne le supprimerez pas du jour au lendemain en arrêtant de manger du sel. D'ailleurs, les chercheurs ont constaté qu'une très forte augmentation de la consommation de sel entraîne une légère hausse de la pression sanguine, sans plus. 

Et pourtant, ne soyez pas déçu, on sait que baisser la consommation de sel réduira effectivement votre risque cardiaque [2]. 

De même, si vous fumez, arrêter le tabac ne fera pas chuter votre pression sanguine. Et pourtant, arrêter de fumer diminuera énormément votre risque d'accident cardiaque, en plus bien sûr de diminuer votre risque de cancer et de bien d'autres maladies. (la suite ci-dessous) 

Annonce spéciale

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3 sur 5 !

Vous avez au moins 3 chances sur 5 de mourir d’une « maladie du mode de vie » liée à l’alimentation, au manque d’activité ou au tabagisme. C’est le constat alarmant d’une étude de l’Organisation Mondiale de la Santé (OMS). Mais vous avez aussi 80% de chances d’éviter ces maladies voire de les guérir en adoptant certains réflexes simples et peut-être inconnus de votre médecin. Découvrez-les sans attendre dans cette vidéo.

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Suite de la lettre de ce jour : 

Même chose pour l'alcool : sans avoir aucun effet spectaculaire sur votre hypertension, votre risque cardiaque diminuera en consommant de l'alcool de façon modérée (1 à 2 verres de vin par jour). 

Je vais vous parler du régime alimentaire qui diminue le risque cardiaque et l'hypertension. Mais d'abord, il faut faire de l'exercice physique. 

L'exercice physique : mieux qu’un médicament 

L'exercice physique est mieux qu'un « médicament » contre l'hypertension [3]. 

Il est plus efficace, et jamais toxique ! 

Si vous ne faites absolument aucun exercice aujourd'hui, commencez par des efforts modérés comme la marche à pied. Si vous êtes handicapé, les méthodes alternatives, yoga et exercices respiratoires par exemple, peuvent avoir des effets très significatifs. 

Choisissez une activité physique adaptée à votre climat et à vos goûts, peu dispendieuse, et pouvant être pratiquée toute l'année : piscine, gymnase, piste cyclable, stade, bords de rivière, plage, vélo randonnée pédestre… 

Le minimum est de vous exercer 30 minutes par jour, et en faire suffisamment pour arriver à transpirer un peu. 

Veillez à ne surtout pas blesser vos muscles ou vos tendons, ce qui compromettrait toute activité physique future. Faites-vous éventuellement accompagner par un kiné ou un professionnel de la réadaptation si, au moindre effort, votre pression artérielle s'envole et vous provoque des palpitations angoissantes. 

Par contre, il est important de faire un petit mieux, un petit peu plus long, un petit peu plus vite tous les jours. Le but est de faire des progrès physiques, pas seulement de bouger pour bouger. 

Inscrivez-vous dans une salle de musculation : les exercices de force font baisser la tension mais ont aussi l'avantage : 

·  d'augmenter (évidemment) la masse musculaire, qui est source de protéines indispensables pour le système immunitaire, ce qui augmentera votre résistance aux infections et au cancer ;

·  d'améliorer la résistance du cœur, qui réduit votre risque de mourir ou d'avoir de graves séquelles si vous faites un infarctus ;

·  d'exercer un effet bénéfique sur votre endothélium, les cellules qui tapissent l'intérieur des artères et permettent au sang d'y couler sans s'accrocher. C'est un facteur essentiel pour éviter l'athérosclérose ;

·  et cela réduit bien sûr le risque de diabète, de surpoids et d'obésité.

Le régime alimentaire contre l'hypertension

Pour réduire l'hypertension, le régime le plus couramment conseillé aux USA est le régime DASH (« Dietary Approaches to Stop Hypertension », ce qui veut dire « approche diététique pour arrêter l'hypertension »), qui a fait les preuves de son efficacité [4]. 

Il est pourtant totalement inconnu des Français et de la majorité des médecins européens. 

Il s'agit d'un régime : 

·  riche en légumes, fruits, produits sans graisse et produits laitiers à faible teneur en matière grasse ;

·  incluant des céréales complètes, du poisson, de la volaille, des légumineuses, graines, noix, huiles végétales ;

·  pauvre en sodium (moins de 2,3 g par jour), pauvre en sucre, sans boissons sucrées ni viande rouge.

En termes nutritionnels, le régime DASH est donc : 

·  pauvre en acides gras saturés et trans ;

·  riche en potassium, magnésium, fibres et protéines.

Je pense toutefois que des résultats supérieurs peuvent être obtenus avec une diète méditerranéenne, dont nous avons parlé dans notre dernière lettre. 

En revanche, il est vrai qu'il est très souhaitable d'augmenter fortement votre consommation des autres sels minéraux : calcium, magnésium et surtout potassium. Sans prendre nécessairement des compléments alimentaires. C'est, une nouvelle fois, en mangeant beaucoup de légumes frais que vous apporterez ces nutriments à votre corps sous une forme hautement assimilable. 

Enfin, il est très important d'optimiser votre niveau de vitamine D : plus vous êtes éloigné de l'équateur, plus vous risquez d'avoir de l'hypertension [5]. 

Pour deux raisons principales : 

·  Le soleil augmente votre production d’oxyde nitrique (NO) qui a un effet vasodilatateur (dilate les vaisseaux sanguins), faisant baisser la tension ;

·  les rayons du soleil sont nécessaires à la synthèse de la vitamine D, qui contribue à réguler la concentration en minéraux dans le sang et donc à normaliser la pression sanguine [6]. 

Si vous ne prenez pas assez le soleil, la prise d'un complément alimentaire de vitamine D est recommandée. 

Autres compléments alimentaires et autres alternatives

Bien que certains compléments alimentaires puissent aider, il est important de comprendre qu'ils ne doivent jamais être utilisés pour remplacer un mode de vie sain, qui permet de traiter les vraies causes de l'hypertension. 

D'ailleurs, se contenter d'avaler des compléments alimentaires sans rien changer à son mode de vie s'apparente à l'attitude passive du malade qui avale ses médicaments sur ordonnance. C'est une attitude illusoire que nous dénonçons, car elle est inefficace dans la plupart des cas. Par contre, elle arrange fortement l'industrie pharmaceutique et simplifie beaucoup le travail des médecins. 

Ce n'est donc qu'une fois que vous avez adapté votre mode de vie que vous pouvez utiliser les compléments alimentaires pour améliorer encore votre santé : 

Voici plusieurs pistes intéressantes. 

Normaliser votre ratio d'acides gras oméga-6/oméga-3. Dans la nature, il était prévu que, pour chaque oméga-3 que nous mangeons, il faudrait manger 1 à 3 oméga-6. Or, les oméga-3 se trouvent dans l'huile de lin, l'huile de noix, l'huile de colza, le poisson, des produits qui se font de plus en plus rares dans l'alimentation moderne. Et les oméga-6 se trouvent dans l'huile de maïs, de tournesol, de pépin de raisin et de germe de blé, des produits de plus en plus courants parce que bon marché.

Le résultat est que la plupart des personnes ne mangent pratiquement jamais d'oméga-3, mais consomment à chaque repas des oméga-6. Leur ratio oméga-6/oméga-3 est donc de 25/1 ou 40/1 ! C'est catastrophique pour votre sang, vos artères, vos cellules. Si c'est votre cas, il faut de toute urgence changer cela. 

·  Le magnésium : un complément quotidien de magnésium peut être utile pour diminuer votre pression sanguine, surtout si celle-ci est très élevée ;

·  Vitamines C et E : normalement, une alimentation riche en fruits et légumes frais, en huiles de bonne qualité, en noix et en poissons gras vous apporte les doses nécessaires de ces vitamines, importantes dans le métabolisme de la pression sanguine. Si vous pensez avoir besoin de les prendre sous forme de compléments alimentaires, veillez à choisir une vitamine E naturelle, malheureusement beaucoup plus chère que la synthétique. Dans la liste des composants, la vitamine E se reconnaît à sa forme « d ». Vous verrez qu'il est écrit d-alpha tocophérol, d-beta tocophérol, etc. quand elle est naturelle, et dl-alpha tocophérol quand elle est synthétique ; 

·  Extrait de feuille d'olivier : une étude réalisée en 2008 a indiqué qu'un complément alimentaire de 1 000 mg d'extrait de feuille d'olivier quotidiennement pendant 8 semaines provoque une forte baisse de la tension sanguine. Vous pouvez aussi acheter de simples feuilles d'olivier en herboristerie et les ajouter à votre tisane : faites infuser une cuillère à café pendant 10 minutes.

À noter que les bébés qui ont été nourris au sein pendant 12 mois ou plus ont un risque beaucoup plus faible d'hypertension à l'âge adulte. L'effet protecteur pourrait venir des acides gras polyinsaturés qui se trouvent dans le lait maternel. (la suite ci-dessous) 

Annonce spéciale

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L'Université d'Été des Biosciences

Côtoyer, questionner, échanger avec les meilleurs praticiens français de médecines complémentaires (homéo, phyto, aroma, apithérapie ...). C'est possible en septembre, lors de l'Université d'Eté des Biosciences. 
Trois jours de contacts directs exceptionnels. 

·  Voir le programme 2014.

·  Se procurer les enregistrements des colloques précédents.

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Suite de la lettre de ce jour : 

Important pour tenir vos bonnes résolutions

Tous ces changements peuvent paraître lourds et, bien souvent, on ne se sentira pas la force de les entreprendre. D'où le succès des médicaments contre l'hypertension. Les médecins savent qu'ils ont une efficacité limitée et des dangers à long terme ; les patients se rendent compte qu'ils ont des effets indésirables ; les chercheurs s'aperçoivent que les changements de mode de vie sont plus efficaces. 

Mais c'est tellement plus facile d'avaler des pilules. Surtout remboursées par la Sécu. Et quand on a déjà d'innombrables problèmes dans la vie, frustrations professionnelles, conflit conjugal, déprime, on ne se sent pas capable de faire plus. 

C'est pourquoi l'important avant tout, pour tenir dans la durée, est de commencer par faire un travail sur soi, qui peut être douloureux, pour redéfinir ses priorités et répondre à la grande question : quel est mon but dans la vie ? 

Il n'y a qu'à partir du moment où vous avez une réponse à cette question fondamentale que vous trouverez l'énergie et la motivation d'entreprendre les changements nécessaires. Vous pourrez vous fixer un but clair, motivant, et vous trouverez en vous les ressources pour adapter votre mode de vie et votre alimentation, qui vous débarrasseront de votre hypertension et vous permettront de retrouver une vie épanouissante. 

C'est la raison pour laquelle nous essayons, dans cette lettre électronique, de panacher les articles « recettes » qui vous donnent des « trucs » de santé naturelle utiles avec des articles plus fondamentaux touchant au sens de la vie. Cette deuxième catégorie d'articles n'est pas forcément la plus facile à lire, et ce n'est pas celle qui a la plus grande utilité pratique. 

Mais c'est elle qui, sur le long terme, fera la plus grande différence, car c'est là que chacun peut puiser des forces pour se donner de bonnes raisons de tenir ses bonnes résolutions. 

À votre santé ! 

Jean-Marc Dupuis 

Four ways in which gluten is making us fat and sick

by Michael Ravensthorpe 

(NaturalNews) It is estimated that up to 40 percent of the United States population suffers from gluten intolerance, and that number doesn't appear to be shrinking. For this unfortunate minority, consuming foods that contain this notorious protein composite, such as wheat, rye and barley, can lead to countless health issues, ranging from bloating and fatigue to constipation and gastrointestinal distress. For the much smaller minority that suffer from the more serious autoimmune disorder, celiac disease, health issues can be much worse. (1)

However, evidence continues to suggest that gluten consumption is bad for everyone, including those of us that don't suffer from an overt sensitivity. This article contains a list of four ways in which gluten consumption negatively affects our health.

Gluten damages our intestine

According to Dr. Alessio Fasano, an expert on celiac disease and gluten intolerance, gluten contains a protein called zonulin that can diminish the seal between our intestinal cells. (2) This activity causes spaces to open between the cells, allowing bigger protein molecules to enter the bloodstream and trigger an immune response. It can also cause a leakage of intestinal contents, such as harmful bacteria, which can overwork the liver and lead to a toxicity crisis. (3) This condition, which is called leaky gut syndrome and accounts for an estimated 50 percent of all chronic complaints in the United States, has also been linked to chronic tissue inflammation, which can lead to digestive issues, fatigue, excess fluid retention and elevated cortisol levels. (4)

Prevents nutrient absorption

Gluten is rich in phytic acid, an indigestible compound that is often considered an "anti-nutrient" since it binds itself to essential minerals in our bodies, such as magnesium, iron, calcium and zinc, and renders them bio-unavailable. (5) This issue, coupled with the fact that most gluten-containing foods seldom contain that many nutrients in the first place, makes gluten one of the worst substances to consume for those suffering from existing nutrient deficiencies.

Triggers insulin resistance

Most, if not all, foods containing gluten contain high glycemic loads. In fact, the glycemic index shows that wheat bread contains a higher glycemic load than a Snickers bar! (6) Consequently, eating these foods can overload our cells with the peptide hormone insulin, which can eventually result in insulin resistance, a condition in which the body can no longer utilize the hormone effectively. Insulin resistance often precedes the development of type 2 diabetes and can make weight loss difficult, even among physically active people.

Triggers leptin resistance

A study published in BMC Endocrine Disorders in December 2005 found that cereal-based diets (which are high in gluten) can contribute towards a leptin resistance in pigs. (7) Leptin is a hormone that regulates hunger and feelings of satiety, and is directly tied to insulin levels. When our leptin levels are disrupted, our brain can become "deaf" to the hormone's signals to stop eating, and we gain weight from overeating.

Conclusion

Ultimately, there are no drawbacks to embracing a gluten-free diet. Gluten-containing foods are almost always poor sources of nutrition, and their negative affects on our blood sugar levels are undeniable. Unlike far healthier foods such as fruits, vegetables, nuts, seeds, eggs and meat, grains aren't even a food that most of us evolved to consume. So, what do we have to lose?

Sources for this article include:

(1) http://alwayswellwithin.com

(2) http://chriskresser.com

(3) http://primaldocs.com/opinion/zonulin-leaky-gut/

(4) http://www.functionalmedicineuniversity.com/public/Leaky-Gut.cfm

(5) http://info.breadbeckers.com/phytic-acid/

(6) http://www.alsearsmd.com/glycemic-index/

(7) http://www.ncbi.nlm.nih.gov/pubmed/16336696

http://science.naturalnews.com/Gluten.html