Fitness

Exercising at either of these 2 times of the day reduces your colorectal cancer risk, study finds

Published

2 hours ago

November 6, 2024

Exercising at either of these 2 times of the day reduces your colorectal cancer risk, study finds

Experts have long debated the best time to exercise, but now, researchers have identified two sweet spot sweat intervals that could play a “crucial role” in cancer prevention.

According to a revelatory new study, being active first thing in the morning or later in the evening may reduce the risk of bowel cancer by 11% — and they’ve even narrowed it down to two times on the clock.

Researchers published their findings in the journal BMC Medicine and maintain that highlighting specific times when physical activity is “most beneficial” could lead to targeted cancer prevention strategies.

Led by experts from Germany’s University of Regensburg, the study assessed 86,252 people aged 42 to 79 whose physical activity was tracked and measured using a wrist accelerometer.

Researchers highlighted four activity patterns among this population: continuous activity throughout the day, activity late in the day, activity in the morning and evening, and activity at midday and at night.

Over a five-year follow-up period, 529 cases of colorectal cancer, also called bowel cancer, were reported.

Researchers determined that two daily peaks, at roughly 8 a.m. and 6 p.m., “were associated with reduced colorectal cancer risk, beyond the benefits of overall physical activity.”

According to the study, people active in both the early and late parts of the day had an 11% lower risk of colorectal cancer, compared with 6% for daylong activity and no change for those who exercised in the middle of the day and the evening. Data from those who were only active later in the day proved inconclusive.

Professor Dr. Michael Leitzmann, chair of the Department of Epidemiology and Preventive Medicine at Regensburg, was the lead investigator for the study.

“Our study highlights that not only is physical activity important for reducing colorectal cancer risk, but the timing of peak activity throughout the day could play a crucial role,” he said.

He and his team are hopeful their findings can help shape the future of cancer prevention.

“By identifying specific times — early morning and late day – when physical activity is most beneficial, our findings open new avenues for targeted prevention strategies,” he said.

Bowel cancer an develop anywhere in the large bowel, which includes the colon and rectum.

About 150,000 Americans are diagnosed annually with colorectal cancer, which includes cancers of the colon and rectum, according to the Colorectal Cancer Alliance. It’s a leading cause of cancer-related deaths worldwide.

Colorectal cancer has long been associated with older adults, especially people over 65. However, rates have steadily risen among adults under 50 since the ’90s.

Among these younger adults is 47-year-old actor and “Dawson’s Creek” alumni James Van Der Beek, who revealed his colorectal cancer diagnosis last week.

Exercising at different times of the day can affect the body in different ways, as nearly all cells and biological processes in the body rely on circadian rhythms — the natural bodily clock that runs close to a 24-hour cycle.

A separate study found that exercising in the morning on an empty stomach can boost your metabolic rate and help you burn more calories during your workout.

Meanwhile, researchers at the University of Sydney, Australia, found that people who exercise at night have a lower risk of developing heart disease and dying than those who exercise in the morning.

Dr. Helen Croker, assistant director of research and policy at the World Cancer Research Fund, which funded the latest study, said the findings further cement the importance of exercise in cancer prevention.

“Being physically active is one of our cancer prevention recommendations, and we know this cuts cancer risk,” she said. “These intriguing new findings offer potential for developing more specific recommendations, including patterns and timing of physical activity, for reducing cancer risk.”

And experts say you don’t have to be a gym rat to avoid a cancer diagnosis.

According to a recent study, just four to five minutes of “vigorous physical activity” can significantly reduce cancer risk in sedentary folks.

Related Topics:cancer Exercise health lifestyle study says

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Fitness

Saudi Arabia Health and Fitness Club Market Opportunities, 2024-2032; Revenues to Reach $2.28 Billion – Expand into Untapped Markets, Target Corporate Wellness Programs, Develop Holistic Wellness Services

Published

12 hours ago

November 6, 2024

Press Room

Saudi Arabia Health and Fitness Club Market Opportunities, 2024-2032; Revenues to Reach .28 Billion – Expand into Untapped Markets, Target Corporate Wellness Programs, Develop Holistic Wellness Services

Dublin, Nov. 05, 2024 (GLOBE NEWSWIRE) — The “Saudi Arabia Health and Fitness Club Market Report and Forecast 2024-2032” report has been added to ResearchAndMarkets.com’s offering.

The Saudi Arabia health and fitness club market reached a value of USD 989.24 million in 2023. Aided by the introduction of favourable government initiatives aimed at driving the quality of life of citizens and promoting exercise, the market is projected to further grow at a CAGR of 9.7% between 2024 and 2032 to reach a value of USD 2.28 billion by 2032.

The primary driver of the Saudi Arabia health and fitness club market growth is the increasing health consciousness among the population. With rising cases of lifestyle-related diseases such as obesity, diabetes, and cardiovascular issues, there is a growing emphasis on preventive healthcare, which is significantly boosting the demand for fitness clubs. Additionally, the government’s Vision 2030 initiative, which aims to promote physical activity and sports, has further spurred the growth of health and fitness clubs in the country.

The rising disposable income and changing lifestyle preferences of the population are also key factors contributing to the Saudi Arabia health and fitness club market share. As more individuals have the financial capability to invest in fitness memberships and wellness programs, the demand for high-quality health and fitness services has surged. The increasing number of working professionals and their inclination towards maintaining a work-life balance have also led to a higher demand for fitness clubs that offer flexible membership plans and advanced fitness amenities.

Technological advancements in the fitness industry, such as the integration of wearable fitness technology, virtual training sessions, and mobile fitness applications, are playing a crucial role in attracting tech-savvy consumers to health and fitness clubs while significantly impacting the Saudi Arabia health and fitness club market development. These innovations enhance the overall fitness experience by providing personalised training programs, real-time progress tracking, and seamless connectivity with fitness trainers and nutritionists.

There is significant potential for the expansion of fitness clubs into untapped regions and smaller cities in Saudi Arabia. The growing awareness of health and fitness in these areas presents an opportunity for fitness clubs to establish a presence and cater to the local population. Corporate wellness programs are gaining traction as companies recognise the benefits of promoting employee health and well-being. Fitness clubs can collaborate with corporations to offer customized wellness programs, on-site fitness facilities, and special membership plans for employees. The rising demand for holistic wellness services, including mental health support, nutrition counselling, and stress management, provides an opportunity for fitness clubs to diversify their offerings. By integrating these services into their fitness programs, clubs can attract a broader clientele seeking a comprehensive approach to health and wellness.

As per the Saudi Arabia health and fitness club market analysis, the market is poised for significant growth in the coming years, driven by increasing health consciousness, rising disposable income, and supportive government initiatives. The market is expected to witness the continued expansion of fitness club chains, the rise of boutique fitness studios, and the integration of advanced technologies to enhance the member experience. Fitness clubs will need to address challenges such as cultural barriers, high membership costs, and competition from home fitness solutions to capitalize on the growth opportunities. By expanding into untapped markets, targeting corporate wellness programs, and developing holistic wellness services, fitness clubs can attract a broader customer base and drive market growth.

The health and fitness club market in Saudi Arabia is experiencing robust growth, fuelled by increasing health awareness, rising disposable income, and government support. The market presents significant opportunities for fitness clubs to expand their presence, innovate their offerings, and cater to the evolving needs of the population. As the market continues to evolve, fitness clubs that prioritize customer experience, technological integration, and holistic wellness will be well-positioned to thrive in the competitive landscape.

Competitive Landscape

The report looks into the market shares, plant turnarounds, capacities, investments, and mergers and acquisitions, among other major developments, of the leading companies operating in the Saudi Arabia health and fitness club market. Some of the major players explored in the report are as follows:

Leejam Sports Company (Fitness Time)
Lava Fitness
Al Manahil Entertainment Co.
NuYu
Arena
Gold’s Gym Club Holding, LLC
9Round Franchising, LLC
IntervalPlus
Body Masters
Kinetico
Fitness Track Co. (Studio55)
Landmark Fitness Limited

Key Attributes

Report Attribute	Details
No. of Pages	203
Forecast Period	2024 – 2032
Estimated Market Value (USD) in 2024	$1089.16 Million
Forecasted Market Value (USD) by 2032	$2284.26 Million
Compound Annual Growth Rate	9.7%
Regions Covered	Saudi Arabia

Key Topics Covered

1 Preface

2 Report Coverage – Key Segmentation and Scope

3 Report Description
3.1 Market Definition and Outlook
3.2 Properties and Applications
3.3 Market Analysis
3.4 Key Players

4 Key Assumptions

5 Executive Summary
5.1 Overview
5.2 Key Drivers
5.3 Key Developments
5.4 Competitive Structure
5.5 Key Industrial Trends

6 Market Snapshot

7 Opportunities and Challenges in the Market

8 Middle East and Africa Health and Fitness Club Market Overview
8.1 Key Industry Highlights
8.2 Middle East and Africa Health and Fitness Club Historical Market (2018-2023)
8.3 Middle East and Africa Health and Fitness Club Market Forecast (2024-2032)

9 Saudi Arabia Health and Fitness Club Market Overview
9.1 Key Industry Highlights
9.2 Saudi Arabia Health and Fitness Club Historical Market (2018-2023)
9.3 Saudi Arabia Health and Fitness Club Market Forecast (2024-2032)

10 Saudi Arabia Health and Fitness Club Market by Revenue Stream
10.1 Personal Training and Instruction Services
10.2 Membership Fees
10.3 Others

11 Saudi Arabia Health and Fitness Club Market by End Use
11.1 Men
11.2 Women

12 Market Dynamics
12.1 SWOT Analysis
12.1.1 Strengths
12.1.2 Weaknesses
12.1.3 Opportunities
12.1.4 Threats
12.2 Porter’s Five Forces Analysis
12.2.1 Supplier’s Power
12.2.2 Buyer’s Power
12.2.3 Threat of New Entrants
12.2.4 Degree of Rivalry
12.2.5 Threat of Substitutes
12.3 Key Indicators for Demand
12.4 Key Indicators for Price

13 Competitive Landscape
13.1 Market Structure
13.2 Company Profiles

14 Key Trends and Developments in the Market

For more information about this report visit https://www.researchandmarkets.com/r/7c1vnf

About ResearchAndMarkets.com
ResearchAndMarkets.com is the world’s leading source for international market research reports and market data. We provide you with the latest data on international and regional markets, key industries, the top companies, new products and the latest trends.

Saudi Arabian Health and Fitness Club Market

Fitness

How Tempo Run Workouts Can Make You Faster

Published

23 hours ago

November 5, 2024

Press Room

How Tempo Run Workouts Can Make You Faster

When you first get into running, your routine probably looks something like this: Lace up the best running shoes you own, hit a quick warmup, and then hit the road for a set time, distance, or route. Simply running a few times a week and intuitively speeding up and slowing down might be enough to improve your fitness—at least at first. Once you decide to graduate from a trot around your neighbourhood into the world of more serious training, you’ll need to approach your workouts with more intention and specificity.

One common training technique used by hobbyists and world-class runners alike is the tempo run, a protocol where you run at a near-maximal intensity. Using these workouts you’ll increase muscular and cardiovascular endurance, learn to maintain running mechanics at a faster clip, and teach your body to cycle through lactic acid (which is what causes that burning sensation) more efficiently.

We tapped Jes Woods, a Nike Running coach and the Head Trail & Ultra Coach at the Brooklyn Track Club, to school you on all things tempo runs so you can better understand how to implement tempo runs into your running routine. We can’t say you’ll be thanking us (at least mid-run)—but you may just become the fastest guy in your local run club.

What Is a Tempo Run?

According to Woods, a tempo run is a hard but controlled pace that can be run as intervals, or a steady run spanning one to 10 miles meant to make you a more efficient runner. Tempo runs should feel, ‘comfortably hard,’ according to Woods. ‘If your running buddy asked you a question while running your tempo run, you could answer them if you had to, but it would be pretty annoying.’

Woods says tempo runs can have a variety of loose definitions but, put most simply, they’re threshold runs meant to improve your lactate threshold. ‘That is, the tipping point between aerobic running (your body has sufficient oxygen) and anaerobic running (your body does not have sufficient oxygen to create the energy you are demanding),’ she says. ‘You want to run at that tipping point without crossing over.’

In short: A tempo run is not easy, and that’s by design. This type of workout is a training tool that pushes you to your limits to increase your cardiovascular capacity, help you acclimate to a faster race day speed, and improve your body’s ability to clear lactate.

Getty Images

How to Do a Tempo Run

Tempo runs are challenging, but they’re simple to execute. Woods says that a proper race programme (specifically for distances like marathons and half-marathons) should include one to two weekly speed sessions. The first is a straight speed or interval session and the second being what she calls ‘speed and strength,’ which consists of either a hill workout, Fartlek runs, or tempo runs. For her athletes, Woods programs one tempo run every other week on average.

Calculate Your Pace

There are a few ways to find your pace for a tempo run. The least scientific is to run at a pace at which you can no longer comfortably hold a conversation with another person. Woods says this should be between your 10-kilometre and 10-mile race pace.

You can also sustain a pace that keeps you between 75 to 85 percent of your max heart rate. The simplest way to do this is to subtract your age from 220 (although there are other more accurate methods, for most runners this will do). You’ll need a fitness tracker or heart rate monitor to use this method.

Lastly, Woods likes the VDOT calculator. ‘Simply plug in a recent race distance and time, and the calculator will best guess your equivalent race pace at any and all other distances (and hit the Training tab to see your predicted threshold pace),’ she explains.

Warmup

Dynamic Stretches

These types of movements will get your body primed for running better than static holds. ‘Hold each of these stretches for a few seconds before switching to the other side,’ says Woods. ‘You can even perform these while walking forward or I like to use those ‘stuck at stoplights moments’ for dynamic stretches instead of checking my phone or jogging in place.’

Stretches Woods likes: Knee hugs, quad pulls, hamstring scoops, table toppers, lateral lunges and air squats. Do five reps on each side of your body per movement.

Warmup Jog

Never jump straight into your tempo work, even if you’ve done some dynamic stretching.

‘Before any speed run, whether it’s fast intervals around the track or hill repeats in the park, an easy jog warm up is mission critical,’ says Woods. Run for 10 to 15 minutes at a conversational pace before diving into the workout.

Hit the Road

The classic tempo run is straightforward enough. After you warm up, you’ll aim to run for 20 to 30 minutes at your calculated pace. If you’re new to tempo workouts or at the beginning of a new training cycle, Woods suggests running at your tempo pace in intervals to work up to a longer unbroken run. Here are two interval methods:

Straight-Up Intervals

‘Start with five 5-minute intervals at your tempo run pace, with 90 second breaks after each,’ says Woods. ‘That’s 25 minutes of tempo work, but broken into smaller bite-sized chunks. You can gradually increase those tempo intervals over time until you’re holding your tempo pace for 10 minutes, 15 minutes and eventually 25 continuous minutes.’

Floating Intervals

Think of this approach as the next step up to a continuous tempo workout.

‘The float is an active recovery, but not an easy shuffle jog like you would on the track in order to run your next interval hard,’ explains Woods. ‘If you were to assign a pace to it, ‘float’ is around your marathon pace plus 15 seconds, so you’re trying to recover from your tempo interval at an easier but respectable pace. A specific example would be: three 3-kilometre intervals at your tempo run pace with a 1-kilometre recovery run between each interval.’

Jordan Siemens

The Benefits of Tempo Runs

No one will argue that tempo runs work when it comes to making you faster (and tougher). That said, details matter, so here are three specific ways this tried-and-true running protocol makes you better.

Better Endurance

Running is a volume game. Typically, you’ll become a better runner by, well, running—more specifically, by accumulating more mileage and progressively running at a faster pace. Tempo runs help bolster your cardiovascular capacity by forcing you to sustain a relatively intense pace for a moderate amount of time.

‘Improving your tempo pace or improving your lactate threshold is like improving your miles per gallon on your car,’ Woods says. ‘You want to be able to travel (run) farther on the same tank of gas (the same energy).’

Any form of running is going to improve your VO2 max, which is a measure of how much oxygen you can utilise during intense exercise. Naturally, a tempo run, an intentionally strenuous running workout, will improve your VO2 max and, therefore, your ability to run faster for longer.

More specifically, your heart rate should be beating between 80 to 90 percent of your max (putting you in what are considered heart rate Zones 3 and 4), which are associated with improving your anaerobic and aerobic capacities. Having endurance in both zones is imperative for running at a high intensity.

Improved Lactate Threshold

Once you enter Zone 4 in your workout, which you’re all but guaranteed to do during a hard run or race, your body taps into your anaerobic system, where it utilises glycogen and ATP (adenosine triphosphate) for energy. Lactic acid, a byproduct of that process, will begin to accumulate inside your muscles—and it’s responsible for the burning sensation anyone who has sprinted or performed 20-rep squats knows all too well.

You cannot stop the production of lactic acid, which can hinder you during a run—but you can acclimate to the burning sensation and, as you get fitter, clear the lactate more quickly. Because tempo runs put you into that anaerobic training zone, it’s a great way to train through lactic acid build-up and mimic what you will feel like come race day.

‘You are pushing that lactate threshold pace to be a little bit faster with it still feeling like the same effort,’ explains Woods. ‘By raising that threshold, everything is getting faster—your marathon pace, the easy runs—as you become a more efficient runner.’

Andrew Gutman is a journalist with a decade of experience covering fitness and nutrition. His work has been published in Men’s Health, Men’s Journal, Muscle & Fitness, and Gear Patrol. Outside of writing, Andrew trains in Brazilian Jiu-Jitsu, helps coach his gym’s kickboxing team, and enjoys reading and cooking.

Jes Woods is a running coach in New York City who serves as a Nike run coach, the Brooklyn Track Club Ultra and Trail head coach, and a Chaski Endurance coach.

Fitness

Is the Creatine Loading Phase Worth It?

Published

1 day ago

November 5, 2024

Press Room

A desire to increase strength, muscle mass and athletic performance often drives those who take creatine supplements. Hitting those goals more quickly fuels the concept of “creatine loading.”

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This shortcut calls for consuming higher amounts of creatine for five to seven days when you start taking the supplement. The overload phase is designed to saturate muscles with energy for eventual workout gains.

It’s a common tactic used to jumpstart a strength-building push — but it’s also a plan that draws plenty of questions given how much it exceeds standard dosage recommendations.

So, is creatine loading safe? Let’s check with exercise physiologist Chris Dempers, ACSM EP-C.

What is a creatine loading phase?

Creatine is a compound made from amino acids, the building blocks of protein. Your body uses it to boost levels of adenosine triphosphate (ATP). These energy-carrying molecules fuel muscles on a cellular level.

As you might imagine, fitness-focused folks interested in building strength might want MORE creatine in their system to power workouts. It’s often why they take creatine supplements.

As you start creatine supplementation, a loading phase allows your body to take in extra amounts of the compound to build an energy inventory. Essentially, you’re creating a power supply ready to be tapped.

“The more creatine you have in your system, the more ATP you can make to maximize your workouts,” explains Dempers. “Loading gets your body as much creatine as it can hold in a short amount of time.”

How to load creatine

The window of opportunity for creatine loading comes when you begin taking the supplement to raise creatine levels. “It allows you to make some big gains quickly,” says Dempers.

A loading phase typically lasts five to seven days. Daily creatine dosage during this time typically ranges from 20 grams to 25 grams. (For perspective, the non-loading dosage is usually 3 to 5 grams per day.)

It’s important to divide your loading dosage into multiple servings spread throughout the day. That way, it’s a little less dumped into your system all at once, which can minimize potential issues. (More on that in a moment.)

Once you reach a creatine saturation point, taking the recommended daily supplement amount (3 to 5 grams) is usually enough to help maintain higher creatine levels as you work toward strength-building goals.

Dempers recommends checking the label of your chosen creatine supplement for guidance on loading. “Go by their instructions, which have been put through the paces,” he says.

Is creatine loading safe?

Creatine loading can be done safely and effectively — but that doesn’t mean it’s the best choice for everyone. “It can be safe for the right individual,” says Dempers, “but it can come with side effects.”

Higher amounts of creatine may cause:

Diarrhea.
Dizziness.
Elevated blood pressure.
Muscle cramps.
Upset stomach.
Weight gain.

A few case reports suggest that consuming higher amounts of creatine may put added stress on your kidneys, which process (or metabolize) creatine in your body. But various clinical trials show limited risk or reason for worry.

Still, it’s best to take precautions. “Talk to your doctor or healthcare provider before starting on creatine to go over any potential health issues or concerns,” advises Dempers.

Is creatine loading necessary?

While creatine loading is an option, it’s not necessary to reach that creatine saturation point to push strength gains. Taking the smaller recommended supplement dose will get you there, too. It just takes longer.

“Loading gives you an immediate spike, but then you level off,” explains Dempers. “You’ll eventually catch up if you’re taking the smaller daily dose.”

A slow-and-steady method also limits the risk of the previously mentioned side effects.

Can you work out during the loading phase?

Stick to your normal strength-training routine during a loading cycle as you start taking creatine. “Stay consistent with what you’re doing — and that includes the weight you’re lifting during your sets,” Dempers advises.

Strength gains from creatine won’t come instantly, after all. You’re not going to see a massive uptick in your bench press or squat max within the five- to seven-day loading period. It’ll take a few weeks.

So, avoid the temptation to start adding plates to the weight bar just because you’re loading.

“Anytime you try to do things too fast, you run the risk of injuries,” he adds. “Studies show that creatine can help muscles get stronger, but it still takes time. Your body will tell you when it’s ready.”

Final thoughts on creatine loading

Research shows the potential benefits of taking creatine supplements, especially for athletes. “Creatine is a performance substance,” states Dempers. “It might be able to give you an extra edge or push to get to another level.”

But that goal can be reached with or without loading.