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Health Science: Aquatic high-intensity interval training (HIIT): an alternative for people unable to perform Land Based HIITealth
High-intensity interval training (HIIT) program participants with neurological and metabolic conditions, particularly Land-Based HIIT (LBHIIT), report more dropouts and adverse events. This study aimed to investigate the effect of Aquatic High-Intensity Interval Training (AHIIT) on exercise capacity in individuals with chronic conditions, especially those with limited mobility or difficulty with land-based exercises. The analysis included eighteen trials with 868 participants experiencing chronic musculoskeletal, respiratory, cardiovascular, metabolic, or neurological conditions.
The study defined “High-intensity interval training (HIIT) as an exercise form involving alternating intensities near an individual's maximal oxygen uptake (VO2max), with light recovery or no exercise between intervals. Its goal is to enhance aerobic capacity and endurance performance through central cardiorespiratory and peripheral changes. Additionally, HIIT offers superior health benefits for vascular function, skeletal muscle metabolism, exercise capacity, and metabolic processes compared to moderate-intensity continuous training, observed in both healthy and clinical populations.”
The study reveals that:
Aquatic HIIT improves exercise capacity in people with various chronic conditions.
Aquatic HIIT provides similar benefits on exercise capacity as LBHIIT for individuals with chronic conditions.
Aquatic HIIT may enhance adherence to exercise training and should be considered as an exercise option.
For more details, you can access the full study here.
Nutrition: Turmeric vs Gastric Acid Inhibitors for Functional Indigestion
In a randomized, double-blind controlled trial, the efficacy of curcumin (turmeric) was compared to omeprazole in improving patient-reported outcomes among 150 individuals with dyspepsia, commonly known as indigestion. Omeprazole, a benzimidazole derivative, inhibits gastric acid secretion and is found in common brands such as Nexium (esomeprazole), Prilosec (omeprazole), and Protonix (pantoprazole).
The study revealed that curcumin and omeprazole demonstrated comparable efficacy for functional dyspepsia, with no apparent synergistic effect. Outcomes were assessed on days 28 and 52. Here is a summary of the study.
Previous research has indicated that bioavailable curcumin can assist in managing oxidative and inflammatory issues, osteoarthritis, anxiety, and hyperlipidemia. But what makes this study unique is that in the past, there has been almost no research performed to compare the effects of curcumin to medications. This study tested whether curcumin performs as well as the leading medication for indigestion and other gut related conditions. Additional studies confirming these findings will need to be performed.
Before making any changes to your routine, individuals should be aware of potential side effects of curcumin extracts, such as allergies and bleeding risks, especially for those taking anticoagulant or antiplatelet medications. Always consult with your healthcare provider.
Fitness: Most Effective Exercise to Reduce Blood Pressure
A final analysis of 270 randomized controlled trials, encompassing a pooled sample size of 15,827 participants, unveiled the most effective exercises for reducing blood pressure. Listed below in order of effectiveness:
Isometric exercise training (SUCRA: 98.3%): Isometric exercises involve the static contraction of a muscle without visible joint movement.
Combined training (75.7%): An integrated form of training that combines lower body, upper body, trunk musculature, and balance training into a single exercise.
Dynamic resistance training (46.1%): Dynamic exercises move muscles through a specific range-of-motion, focusing on the development of musculoskeletal strength.
Aerobic exercise training (40.5%): Physical activity that engages large muscle groups, characterized by rhythmic and repetitive movements.
High-intensity interval training (39.4%): A form of exercise performed at alternating intensities near an individual’s maximal oxygen uptake (VO2max), with light recovery exercise or no exercise between intervals.
For more details, you can refer to the study summary link and find a 15 minute isometric exercise routine. If you have any health conditions, always consult your healthcare provider before starting any exercise routine.
Free Live Mindful Parenting Sessions - January 8-11 at 2:00 pm EST
Hunter Clarke-Fields, bestselling author of “Raising Good” and “Raising Good Humans Everyday,” is providing four free live sessions to assist parents in starting the new year with the right tools. If you're a parent dealing with challenges like getting your child to listen, managing tantrums, handling misbehavior, and grappling with feelings of guilt after yelling, securing your spot in Mindful Parenting Live is a step in the right direction. Link here.
A Course In Miracle 2024 Reading Sessions in Spanish
A Course in Miracles is a book that provides a path to awakening by revealing that our usual perception and sense of identity are distorted. It guides us in correcting these distortions, allowing for a clearer understanding of ourselves and the world. The Course refers to this shift in perception as a 'miracle.'
For the Hispanic community, "El Círculo del Dharma" offers a virtual space Monday through Friday, in the mornings, where participants engage in the lesson of the day, a brief meditation, and read several pages of the textbook. The sessions also provide an opportunity for participants to share their learning experiences.
I was invited to join the lectures facilitated by Nani Díaz Bedregal, the founder of "El Círculo del Dharma," in early September 2023. The experience brought a beautiful and unique perspective. While "A Course in Miracles" is designed for self-study, Nani's guidance and the power of shared experiences within the group made the communal time profoundly impactful.
If you ever started reading the book and stopped due to finding the concepts challenging to grasp, that is where Nani becomes a tool. Nani is able to explain the concepts in a truthful, beautiful, and comprehensible way.
For more information about specific times, registration, and suggested donations, please contact the program coordinator through this WhatsApp number: +51 997 978 012
Spanish Version:
"Un Curso de Milagros" es un libro que ofrece una vía de despertar al mostrarnos que nuestra percepción habitual y nuestra identidad están distorsionadas. Nos brinda una manera de corregir estas distorsiones para que podamos vernos a nosotros mismos y al mundo de manera más clara. Este cambio en la percepción es lo que el Curso denomina "milagro".
Para la comunidad hispana, "El Círculo del Dharma" ofrece un espacio virtual de lunes a viernes por las mañanas, donde los participantes reciben la lección del día, participan en una breve meditación y leen varias páginas del libro de texto. Además, provee a los participantes con una oportunidad de intercambiar sus experiencias de aprendizaje.
A principios de septiembre de 2023, fui invitada a participar en las lecciones facilitadas por Nani Díaz Bedregal, fundadora de "El Círculo del Dharma". La experiencia aportó una perspectiva hermosa y diferente. Aunque "Un Curso de Milagros" está diseñado para el autoestudio, la guía de Nani y el poder de la experiencia compartida en el grupo hicieron que el tiempo en comunión fuera muy poderoso.
Si en algún momento comenzaste a leer el libro y lo dejaste debido a que los conceptos ofrecían una perspectiva difícil de comprender, aquí es donde la intervención de Nani tiene gran validez, ya que ella explica los conceptos de manera veraz, hermosa y comprensible.
Para obtener más información sobre los horarios exactos, la inscripción y la donación sugerida, comunícate con el coordinador del programa a través de este número de WhatsApp: +51 997 978 012
