Aetna's (AET) reported deal to offer a discounted or even free Apple Watchto its base of 23 million customerswould underscore the importance of health and fitness apps to Apple's (AAPL) line of smart watches.

Apple boss Tim Cook has been bullish on health and fitness apps for the smart watch, noting that the device is "motivating [users] to sit less and move more" during a third fiscal quarter earnings call in early August. Upgrades coming in Watch OS4will allow the device to serve as a personalactivity coach, whileApple's GymKit program will connect the watchto cardio equipment, he continued.

The current Apple Watches require proximity to an iPhone to connect to the Internet, limiting the appeal to Aetna customers or others who ownphones with Android or other operating systems.The next iteration of the iPhone reportedly will have its own wireless connection, a boon for non-iPhone users.

"If you don't have an iPhone today, the Apple watch is probably not going to be in your consideration set," said Jeff Orr of ABI Research. "If those rumors do come true and a stand-alone smart watch like an Apple watch with LTE integrated into it becomes available, it's going to open up the possibility for even more people who would look to it as a potential solution for them."

Former Apple product development head Jean-Louis Gassee suggested that the company is "playing the long game" with the watch and its capabilities for health and fitness,inan interview with UBS earlier this year.

Health apps were a priority underthe late Steve Jobs, who reportedly established a biomedical engineering team to work on technology to monitor blood sugar for diabetics. Tim Cook reportedlytested a blood monitoring accessory earlier this year.

Apple is a holding in Jim Cramer's Action Alerts PLUS Charitable Trust Portfolio. Want to be alerted before Cramer buys or sells AAPL? Learn more now.

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Aug 15, 2017 Dan Romand Health & Fitness, The Spot

Im going to ask you to play along with me here.

I was chatting with someone the other day who was complaining about exercise. How much she hates it. It sucks. Shouldnt have to do it. So I asked, Why do you feel that way? Her response was, cause its hard.

So, heres how you can play along:

Raise your hand if you or someone you know has ever said, I know I should exercise or [blank], but I really dont want to because its hard! The [blank] can be any exercise activity such as weightlifting, biking, or jogging. Ok, so let me see those hands now. Wow, theres a lot of hands out there. Yep, I see yours and yours.

This applies to many of the things we hate doing in life cleaning, driving the kids to 5 different ports practices a day. Of course, I picked exercise for a reason, because most people hate doing it more than anything else in the world. I can count on MULTIPLE hands how many times Ive heard someone say, I hate exercise, or, I dont what to have to exercise. To be honest, I sometimes do, too.

Let me give you an example. Many of my clients have heard me say I hate running. (I hate it with a passion.) But, Ive heard others say its the greatest thing since sliced bread. To the point they think it is the miracle cure thats going to instantaneously burn off fat and get you into optimal health. (Its not the only way.) But, sometimes, if you want to reach your goals you have to do it.

I ran a triathlon recently. Something I had on my bucket list for years. It involves swimming, bicycling, and in case you didnt know, running. And, when you feel like you HAVE to do something, its going to be EXTREMELY hard to stick to your training plan.

If your mindset is that you hate something, its far more likely youll avoid it, quit and fall back into old habits. That applies to any type of exercise, or exercise itself. So, if you say, I hate [blank], you are going to find so hard that youll quickly give up. By ascribing to this kind of mindset, you are essentially limiting yourself and preventing yourself from ever having success. So stop setting yourself up for failure.

You have to work on changing your mindset into one that inspires change; that If you do well, then the skies the limit. You can achieve all your goals, cross some things off youre bucket list and then some, but you cant stay in that I hate [blank] mode.

Its not an if but a when

Let me ask you this question: Whenever youve given up, howd that work out for you? Did you feel good about it? Did you feel like you accomplished something? Or, did you feel like a failure, and beat yourself up?

Focus on the long-term goal. Theres a reason why you hate doing something. Besides being hard, maybe you dont see the results quickly enough. Maybe you feel judged negatively by those around you. Dont let those doubts creep in. Stop thinking of exercise as a chore and think about it as a means to improve your health and be happier. Results can take time. Youre not being judged. And, in the long run, you will be obtain your goal.

If you stick to it

Youll be more likely to stick to it if you focus on the positive, and not the negative. Embrace the difficult, because when you overcome it there is no greater feeling in the world. Maybe youll find that not only do you not hate it anymore, you look forward to it.

Dan Romand is co-owner and operator of Full Circle Fitness-NY in Albany and Saratoga Springs, where he is a certified personal trainer. You can often read his personal health and fitness article in TheSpot518 and on our website http://www.thespot518.com.

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HEALTH and FITNESS: Success is predetermined by your approach and how you think - Spotlight News

DENHAM SPRINGS -- Three years ago, 28-year-old Audrianna Atkinson endured a 20-day migraine that resulted in complete paralyzation of the right side of her body.

She then spent more than two years confined in a wheelchair, which made simplest of tasks a struggle, before she was eventually able to move around with a walker.

By the time she met Bill Gvoich, director of the Medical Wellness Program for Peak Performance Physical Therapy, in June, Atkinson was able to walk with the assistance of a cane, although there was a noticeable limp with every step.

At that time, the Denham Springs resident still had difficulty raising her right leg or lifting her right arm above her shoulder.

Under Gvoichs guidance, a lot of has changed in the last two months.

Now, I can easily get it up here, said Atkinson as she proudly raised her arm above her shoulder. Before it was like a slow crawl trying to get it up.

To Atkinson, Gvoich and his Rxercise program is the reason for the progress.

I wouldnt be as far along without these exercises, she said.

Others have said the same about Rxercise, a program Gvoich started eight years ago through Peak Performance that bridges together medical, physical therapy and wellness services on an individual basis.

Rxercise (pronounced R-exercise) uses a team approach with other health professionals, physical therapists and nutritionists to achieve safe and measurable program results. Its established in four locations in Baton Rouge, Denham Springs and Ascension Parish.

Everything runs under the direction of Gvoich, who has a Masters of Science degree in community health and fitness programming therapy from the University of Guelph in Canada.

He has worked in the fitness arena for more than 40 years as an administrator, educator, author and coach, and hes opened a few health clinics during that time. He also produced a fitness television show that ran for 13 years and served as editor for Health Awareness Magazine in Tampa Bay, Florida.

Gvoich has trained professional and national sports teams in Canada and the United States during his long, illustrious career, tailoring personally-designed programs to fit their needs. Some of his trainees have even made it to the Olympics, world and national championships.

But now, rather than helping world-class athletes reach their competitive goals, Gvoich can be found helping his 30 or so clients improve their quality of life.

But the end goal is still the same.

My goal is for them not to just participate, but to thrive and progress, he enthusiastically said.

Gvoichs sessions are held on Mondays, Wednesdays and Fridays each week, and costs are $100 per month, which comes out to less than $10 per session. That is significantly cheaper than a personal trainer because Peak Performance takes care of most of the costs, Gvoich said.

We all believe in this, he added.

What makes Rxercise unique, according to Gvoich and many of his clients, is that it takes into account the individualized needs of each person. Hell go through his clients confidential health history, get copies of their blood work from doctors and design a program that specifically targets their needs.

Gvoich will then supervise the workouts during small group sessions, which allow him to give more one-on-one attention to his clients. As their fitness levels change, he changes their program accordingly.

There are goals each client is supposed to meet during this fitness journey, and Gvoich tries to be along every step of the way.

If you lose weight, improve your strength and your cardiovascular training, that helps with your medical aspects of your life, Gvoich said. Its not only prevention, but it also compliments medical care.

One of the most common issues Gvoich said his clients have is a loss of balance, which is precisely why retired Denham Springs dentist Joe DePaula returned to the program eight weeks ago after he had to stop going following the Great Flood of 2016.

Before then, DePaula said his balance was so off that he had difficulty doing step-ups, an exercise that requires you to step on a raised platform and bring your knee to your chest before switching legs.

After struggling to do even one step-up, DePaula was able to push through an entire set of them during a recent session at Spectrum Fitness in Denham Springs.

I really needed this, DePaula said.

And he isnt the only one who did.

Mary Flowers, a retired teacher and assistant principal who lives in Walker, was also at that session with DePaula and Atkinson on Friday, Aug. 11, working up a sweat as she performed the various workouts.

She joined Rxercise in May shortly after suffering a hard fall in a grocery store parking lot and badly spraining her wrist, leg and knee.

But the injuries were so severe that, during her first workout with Gvoich, she fell to the ground while trying to do a one-legged exercise. After taking a quick look at her right knee, Flowers recalled Gvoich saying it was unusable and likely the reason she couldnt complete the workout.

That convinced me that I needed to do something, Flowers said.

Since that second painful fall, Rxercise has become her main priority. She attends all three one-hour sessions per week and even finds time to work out at Spectrum Fitness on her off days.

Flowers make sure to send Gvoich a text whenever she loses a pound. In less than three months, shes sent 20 text messages.

And every time, Gvoich responds with congratulations before telling her the next milestone.

Just that one-on-one encouragement means a whole lot, Flowers said. Its keeps you focused just having someone there to talk to.

Ive got a long way to go, but Im on the right track now.

Gvoich hopes others will follow Flowers on that track.

The goal is to improve the fitness and wellness of people, regardless of their age, he said. You dont have to be elderly to have the health benefits of an active lifestyle. We have all age groups. A lot of people think its just for the elderly, but its not.

Its for anyone who wants to live a healthier life.

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Local fitness expert uses "Rxercise" program to help others achieve health goals - The Livingston Parish News (press release) (subscription)

TUESDAY, Aug. 15, 2017 (HealthDay News) -- Light to moderate drinking can lower your overall risk of premature death and, specifically, your odds of dying from heart disease, a new study reports.

Moderate drinkers -- men who have one or two drinks a day, and women who have one drink a day -- have a 29 percent decreased risk of heart-related death and a 22 percent reduced risk of death from any cause, compared with teetotalers, the study findings showed.

This study is the latest to examine whether alcohol is good or bad for you. The researchers found that light drinkers (fewer than three drinks a week) also receive some protection -- a 26 percent reduced risk of death from heart disease and a 21 percent overall lower risk of premature death, according to the report.

But the relationship between alcohol and death risk is a "J-shaped curve," in which too much drinking can be detrimental to health, said study co-author Dr. Sreenivas Veeranki.

Heavy drinkers are 27 percent more likely to die from cancer, and 11 percent more likely to die early overall, the researchers found. Regular binge drinking one or more days a week also increased risk of early death, about 22 percent for cancer-related causes and 13 percent overall. (Binge drinkers consume excessive amounts of alcohol in a short time period.)

"If you're an alcohol consumer, drink with caution. Drink lightly," said Veeranki, an assistant professor in preventive medicine and community health at the University of Texas Medical Branch. "If you're an alcoholic, consume lower amounts on a less-frequent amount of days. If you're not an alcoholic, don't start, obviously."

For this study, Veeranki and his colleagues reviewed data from more than 333,200 people who participated in the federally funded U.S. National Health Interview Surveys from 1997 to 2009. The survey includes questions on alcohol use.

The investigators linked the survey data to the National Death Index, which showed that about 34,700 survey participants have since died. Of those people, just over 8,900 died from heart-related causes and 8,400 died from cancer.

Prior lab studies have shown that alcohol can lower "bad" LDL cholesterol and increase "good" HDL cholesterol in the blood, Veeranki said. Alcohol also appears to reduce the formation of plaques in blood vessels that can block arteries and cause strokes.

Veeranki noted that studies in the past have provided conflicting advice regarding drinking and health, in part because of unintended biases in the data. In this study, the researchers tried to account for all these potential sources of bias.

For example, the researchers accounted for the possibility that former drinkers might be misclassified as people who have abstained all their lives, Veeranki said. The study team also tried to account for the possibility that people who develop heart disease or cancer are told to quit drinking, which could skew results.

Dr. Eugene Yang, a clinical associate professor of medicine at the University of Washington, said that even with these efforts, any such study won't be able to control all of the variables.

For example, the surveys used for the new study rely on people self-reporting how much they regularly drink. "That already creates a bias in the study that you can't necessarily compensate for, no matter how you do the analysis," said Yang, who is also a member of the American College of Cardiology's Prevention Council.

Because of that, Yang said, "we can't really be that certain" about the potential health benefits of occasional drinking.

"If somebody is asking me if they should start drinking, my answer would be that some studies have shown some benefit, other studies have not shown a benefit. And because the level of evidence of a study like this is not the strongest, I don't advocate people start drinking just for the possibility of a cardiovascular benefit," Yang said.

The new study was released online Aug. 14 in the Journal of the American College of Cardiology.

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A Little Drinking Might Lengthen Your Life: Study - Sioux City Journal

Have you ever thought about how much time you spend in your car?

On average, Americans face a 50-minute round-trip drive each day just for their jobs, and nearly three-quarters of commuters drive alone. In suburban and metropolitan areas, the commute can be much longer. Even in Aiken, the average commute time is about 23 minutes. When you include driving to work, taking the kids to school, and doing errands, sitting in a car can easily account for an hour or more each day.

You are probably very aware of the time you spend in the car. What you may not know is that sitting in your car can also have negative effects on your health and happiness. This is the conclusion of several studies that examined the relationship between commuting time and indicators of health. One of these studies suggests that vehicle miles traveled is a strong predictor of obesity. In another study, commuting a greater distance was associated with lower levels of physical activity and fitness as well as a higher waist circumference and blood pressure.

This makes sense because spending more time sitting in your car means you have less time to dedicate to being physically active, something we know is good for your health. Add to that the fact that driving is sedentary. There is accumulating evidence that spending more time sitting in the car, at work, or at home is a predictor of poor health, regardless of how active you are the rest of the day.

It gets worse. Many people eat in their cars during long commutes. Much of the time these meals consist of fast food and other prepackaged foodsnot many people eat salads while they drive! Since these foods are typically of questionable nutritional quality and high in calories, this alone can contribute to poor health. The combination of inactivity and eating behind the wheel can easily shift the balance toward weight gain.

Beyond the direct impact on health through eating and activity behaviors, commuting alone in a car is a form of social isolation. Research suggests that this can lead to depression, itself an important factor leading to poor health.

The problems with long commute times are well established and easy to appreciate. Unfortunately, the solutions are not. Most people cant move so they have a shorter commute, and relying on public transportation isnt practical or even possible for many people especially in our area. Replacing driving a car with active modes of transportation simply isnt practical.

Aside from the time requirement, our environment doesnt adequately support active travel imagine how long a 25-minute drive would take on a bike or on foot! Being able to walk or bike requires access to safe bike lanes and sidewalks that connect peoples homes to work, school, and other destinations. Even public transportation increases activity over driving and enhances social connections. Sadly, this infrastructure doesnt exist in most communities (including ours), which were built to support cars, not people.

But we can take steps to undo some of the damage that so much driving can cause. Making activity at other times of the day a priority is a good start. This could include exercise at the gym, going for a walk, or even yard work or housework. When possible, replace car trips with walking or biking. Planning these activities with others can strengthen social connections as well as improve health and fitness. Finally, act as an advocate for changes in the community that will make active transportation more realistic.

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HEALTH AND FITNESS: Driving can have negative impact on health - Aiken Standard

Fasting is not a new concept to humans nor are the benefits newly recorded. Virtually all major religions include periods or elements of fasting throughout the year within their rituals. Many religions use fasting as a means to cleanse not only the body but also the mind.

Many modern-day advocates refer to this process as cleansing or detoxing. Hippocrates (the father of modern medicine), Plato and Aristotle all wrote about and extolled the virtues of fasting.

One of the earliest modern-day investigations into the benefits of intermittent fasting was conducted by the Spanish physician Eduardo Vallejo, who conducted a three-year study of healthy elderly men, some of whom followed a fasting protocol, and who were subsequently compared to others who did not fast. He discovered that those who fasted were healthier on several important health markers.

In 2005, researchers from the Pennington Biomedical Research Center in Louisiana conducted the initial alternate day fasting protocol in a strict clinical setting. These researchers noted that alternate day fasting increased fat burning and promoted weight loss. However, they also noted that hunger did not decrease with alternate day fasting and therefore it may not be effective as a long-term strategy.

Several researchers have introduced low caloric intake on intermittent fasting days such as in one study wherein overweight subjects consumed 320 to 380 calories every other day and consumed a normal caloric intake on the alternate days.

These subjects exhibited significant weight loss, burned more fat and had improved quality of life measures over control subjects who did not adopt the intermittent low calorie fasting days. Other studies have compared both calorie restriction as well as intermittent fasting as tools for weight loss and found that both strategies are equally effective for weight and body fat loss accompanied with metabolic health measures including improved measures of cardiovascular health.

Intermittent fasting is not starvation or a fad diet. If it properly performed, intermittent fasting can be an extremely beneficial and sustainable method to achieve optimal body fat loss and improve metabolic markers. It is important on fasting cleanse days to stay hydrated with water, tea or unsweetened herbal tea. As well, if using calorie restriction days be sure to include high fiber foods to help move things along and help you feel full.

Changing your food intake in terms of quality and quantity is the most important step that you can take to reduce your body fat.

Ive told my clients many times throughout my career that they can exercise until they are blue in the face, but if they dont get their diet under control they wont realize the results that they wish for.

Sure, you will get stronger and fitter, have better balance and endurance and flexibility if thats what you are training for, but to be lean and fit, you need to address the food component and eat for success.

On the flip side, typically when individuals lose weight and dont exercise, but just change their dietary habits, up to a quarter of the lost weight comes from lost lean body mass that is, muscle!

So, by strategically eating, using proven methods such as calorie restriction, intermittent fasting and incorporating a comprehensive exercise program you can achieve an optimal body mass/fat ration that will minimize muscle loss and maximize fat loss. This strategy is also a proven strategy for long-term maintenance.

The exercise component should have both a resistance component as well as a cardio component in order to maximize fat loss and muscle retention.

Cardiovascular training helps you burn more visceral (belly) fat. This is the most dangerous type of fat that exist internally, lodged around the organs and increasing the risk of chronic disease states associated with metabolic syndrome.

Resistance training can help build additional muscle mass and therefore raise the metabolic rate. Muscle requires more energy (calories) and is metabolically more active than fat so your overall daily calorie burn is higher if you develop more body muscle mass. Other aspects of training such as flexibility and balance work round out a comprehensive approach.

Being truly healthy and fit does not come by accident; it takes a concerted effort and requires a lifetime of devotion to ones own well-being and fitness. I urge you to take responsibility for your own health and life your life to the fullest!

Dr. Jane Riley, EdD., is a certified personal fitness trainer, nutritional adviser and behavior change specialist. She can be reached at janerileyfitness@gmail.com, 212-8119 cell/text and http://www.janerileyfitness.com.

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Intermittent fasting, nutritional cleansing - Thegardenisland.com

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This undated photo provide by Jamie Hess shows Jamie and George Hess working out together in New York City. It's tempting to blow off a workout, but getting sweaty with your significant other makes a workout more fun and ups the intensity ante.(Jamie Hess via AP)

FORT LAUDERDALE, Fla. (AP) It's hot and sticky outside, all your friends are at the beach or at brunch. It's tempting to blow off a workout, but getting sweaty with your significant other definitely ups the fun factor and makes it easier to stick to. We asked some of our favorite swolemates (that's internet speak for soul mates who like to get swole, as in muscular or swollen, together) about the creative ways they sneak in a workout and how it has improved their relationships.

GEORGE AND JAMIE HESS FIND NEW FRIENDS THROUGH FITNESS

Fitness has always been the foundation of the Hess' relationship. He even proposed on the treadmill at Barry's Bootcamp class. The couple, who are public relation execs, chronicles their fitness journey to 25,000 Instagram followers through @NYCfitfam as a side gig. They say working out has helped them both lose weight and discover new things. They ran their first 5K three years ago and fell in love. Last year, they ran the NYC Marathon together.

George: "Our date nights are now date days. While most people hire a baby sitter in the evenings, we hire ours on weekend mornings so we can head outdoors and share some fitness time and then grab a quick healthy bite on the way home. It's so much more gratifying for us than having a "date night" dinner where we eat indulgent food and then regret it when our pants don't fit the next morning."

Jamie: "I would recommend finding something you love to do together, like a boot camp or spin class, and then sign up for that a few days a week. Not only does the routine help with consistency, but another cool by-product is making friends as a couple. Now that we have to juggle childcare (meaning they have to trade off mornings at the gym), we set aside time on Sunday nights to go over our schedule for the week to make sure we both get in all the workouts we need. The most important thing is scheduling the workouts and then making them non-negotiable."

GIUILIANA AND BILL RANCIC-MAKE IT FUN

A post shared by Bill and Giuliana Rancic (@billandgiuliana) on Dec 13, 2014 at 4:50pm PST

The Rancics started working out together 11 years ago when they started dating and have been sweating together ever since. Their Instagram feed is full of cute photos of them water skiing, boating, golfing and carb loading at their restaurants RPM Italian in Chicago and Washington, D.C.

Giuliana: "Bill and I recently started playing Pickleball regularly and (we) love it. It's like tennis meets pingpong and is a great workout and can get very competitive as well. We play it on outdoor courts, which is perfect for us since we both love being out in the sun. We also love to hike together or go to the gym together when the weather isn't great outside. He's the best workout partner I could ask for."

In this July 21, 2017 photo provided by Giuliana Rancic, Bill and Giuliana Rancic pose for a photo in Harrison, Idaho after winning a Mixed Doubles Pickleball Tournament. (Giuliana Rancic via AP)

Bill: "Working out as a couple is another way to be together while doing something that is good for you. Even if your workweek is too busy, plan to set aside an hour each weekend to either go to the gym, play a sport or take a hike. At the very least, a walk around the neighborhood is a great way to get some exercise and reconnect."

CELEB TRAINER ANNA KAISER AND HUSBAND CALL A BABY SITTER, SCHEDULE A WORKOUT DATE

She's a fitness trainer to stars like Ryan Seacrest, Kelly Ripa and Shakira. Kaiser and her husband, Dr. Carlos Wesley, who are new parents, love to stay active, especially when they travel. They've been spelunking in Riviera Maya, hiking through the Amazon rainforest; have paired up for a relay mini-triathlon in Montauk, New York, and created their own running tour of Paris and London.

Carlos: "Last Sunday, my mom came over to watch the baby and we headed into Central Park together for 45 minutes. We created an interval workout that alternated between short runs and a series of four exercises. (Run for seven minutes, then pushups, burpees, side planks, teasers, each exercise performed for one minute, then run for six minutes and perform each exercise for 45 seconds and so on.) I monitored the time and Anna led the workout sections. We had the best time and came back to the apartment better parents than when we left."

Anna: "We are new parents and we don't have much time outside of work and baby duties. So it can get frustrating not to get time to focus on ourselves, or one another. Working out not only gets us out of the house, but it helps us get physical together, push ourselves harder than we would if we were solo, and achieve a short-term goal that we have to work toward together. Plus, I think it's sexy to see him work out and push himself."

MIKE AIDALA AND CHELSEY KORUS SAY WORKING OUT TOGETHER IMPROVES TRUST AND IMTIMACY

Don't be intimidated by their crazy impressive moves like one-armed handstands. These stunt masters met on the set of a photo shoot in New York's Central Park and say they are each other's toughest trainers and biggest cheerleaders.

Chelsey: "Mike and I love to keep it playful and completely immerse ourselves in the environments we are in. If we happen to be strolling through the woods, we turn it into a free-running obstacle course. A quick dip in the reservoir turns into a long distance swim to the other side. An afternoon in the city turns into a game of 'can you handstand here?' Living this way together keeps the moment alive with possibilities, not to mention a great workout."

This undated photo provided by Peter Cooper shows Mike Aidala and Chelsey Khorus working on a skill called a Figa in New York's Washington Square Park. (Peter Cooper via AP)

Mike: "When we work out together, especially doing high-risk acrobatic trust moves, it requires us to lean on each other's strength, awareness and flexibility which naturally fosters a closer relationship. She's my teammate. ... Thebiggest benefits of training with your partner are the mental and emotional gains not the physical ones."

Link:
'Swolemates': Fit couples share tips on working out together - Lincoln Journal Star

In the fitness world, the word miracle gets thrown around like a two-pound dumbbell. But when it comes to high-intensity interval training (HIIT), a very short workout, the benefits youve heard about are both legitimate andwell say itmiraculous.

HIIT is a combination of brief, very-high intensity bursts of cardio exercise followed by equal or longer periods of rest. Think 30 seconds to a minute of sprinting, followed by a minute or two of walking or slow jogging. Repeat this cycle for just 10 minutes, and youll complete a HIIT workout.

We now have more than 10 years of data showing HIIT yields pretty much the exact same health and fitness benefits as long-term aerobic exercise, and in some groups or populations, it works better than traditional aerobic exercise, says Todd Astorino, a professor of kinesiology at California State University, San Marcos, who has published more than a dozen study papers on HIIT.

Whether your goal is to improve your fitness, lower your risk for cardiovascular disease, lose weight, strengthen skeletal muscle or help get your blood sugar under control, a few minutes of HIIT seem to be as effective as much longer periods of moderate-paced running, cycling, swimming or other forms of traditional cardio. For well-trained athletes, HIIT may be the best way to elevate your physical performance.

MORE: The TIME Guide To Exercise

One small study of healthy but sedentary people found just one minute total of HIIT performed three days a week for six weeks was enough to significantly improve blood sugar scores and aerobic capacity, a measure of physical fitness. The study participants completed 10- to 20-second bouts of all-out cycling on a stationary bike, each broken up by a couple minutes of rest. The total workout time, start to finish, was 10 minutes.

Other research finds that HIIT may outperform traditional cardio when it comes to fat loss. A HIIT-induced surge in your bodys levels of growth hormones and other organic compounds can increase fat burning and energy expenditure for hours after exercise, says study author Stephen Boutcher, an associate professor of medical sciences at the University of New South Wales in Australia.

It doesn't just work for the young, fit and healthy. Among people with heart disease, HIIT improves cardiorespiratory fitness nearly twice as much as longer stretches of moderate-intensity running, cycling or other aerobic exercises, one review study concluded.

MORE: Why You Dont Have to Exercise Every Day

How can HIIT do so much good in so little time? During very intense exercise, the heart cannot pump enough blood to satisfy all the muscles, says Ulrik Wislff, a HIIT researcher and head of the cardiac exercise research group at the Norwegian School of Science and Technology. This lacking oxygen delivery to the muscles starts a cascade of molecular responses in most organs of the body that produces a greater training response than more leisurely bouts of exercise, he says.

Exercise of any intensity switches on genes that increase the growth of mitochondriathe power generators of the cellsand triggers all of the other beneficial biological changes linked with physical fitness, says Astorino. But to activate these genes with traditional cardiovascular exercises, you have to do fairly large or long bouts, he says. With HIIT, it appears that even very short bouts of training can switch on those genes, so it's an efficient workout.

HIIT can work for a wide range of people. But how you should practice it depends on your fitness level.

The key to HIIT is pushing your heart rate up above 80% of its maximum, Astorino says. Subtract your age from 220 to estimate your maximal heart rate, he says. (A heart rate monitor can provide an accurate assessment. But if youre really sucking wind after pushing yourself, you've probably hit your target, Astorino says.)

MORE: 7 Surprising Benefits Of Exercise

If youre fit, try sprint interval training. After walking or slow jogging for a few minutes to warm up, sprint as hard as you can for 30 seconds, then recover for four minutes by walking or jogging slowly. Complete four to six sets of this sprinting-recovery program. (For an even faster version, keep the warmup, then complete three sets of 20-second sprints, each separated by two minutes of recovery, Astorino says.)

If youre overweight or obese and you havent exercised in months, sprinting isnt necessary (or safe for your joints). Instead, 30 seconds to four minutes of brisk walking on an inclined treadmill or hill should be enough to push your heart rate up into the HIIT zone, Astorino says.

You can also practice these programs with a stationary bike, rowing machine or in the pool. Any form of cardio can push your heart into the HIIT zone, Wislff says. (This fact sheet from the American College of Sports Medicine offers more in-depth details on how to design a HIIT program.)

And yes, HIIT is safe. Wislff and colleagues analyzed nearly 50,000 hours of HIIT data collected from cardiovascular disease patients in Norway. In seven years of data, he turned up just two instances of (non-fatal) cardiac arrest.

He says people with unstable angina or serious heart issues should speak with their doctor first. But, in general, its much more dangerous not to perform HIIT than to perform it, he says.

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Don't Have Time to Exercise? Do This for 10 Minutes - TIME

Instead of neglecting our workout (and the mood-boosting benefits that come from it), we schedule ourselves a little one-on-one workout time with YouTube. The workouts are time-flexible, accessible and expert-led. In other words, its basically a treasure trove of fitness.

A quick search unearths everything from yoga to Pilates to HIIT training routines; whatever type of sweat session you prefer, YouTube likely has it. Thats why we decided to put together a list of our favorite online fitness channels just to help you narrow your search a little bit.

YOGA WITH ADRIENE.Adriene Mishler is the light-hearted yogi behind this YouTube channel. Her yoga videos range from targeted practices for anxiety, depression, sleep and pain (like this one for neck and shoulder relief) to power flows for strengthening and lengthening. Her goofy yet calming presence is enough to make you change into comfortable clothes, drink a cup of tea and relax into a yoga routine.

CASSEY HO OF BLOGILATES.Cassey Ho has been a mainstay on the YouTube fitness scene since she started uploading Pilates videos in 2009. Her website, Blogilates, provides fitness and nutrition advice, along with body-positive inspiration and sporty merchandise.

She specializes in workouts that build and tone muscle using nothing else but your own body weight. The workouts are hard but fun. Her bubbly and outgoing personality almost makes you forget your arms are screaming in the middle of a 15-minute workout (almost). Stay dedicated to her videos, try your best, and youll see real change.

TARA STILES.Although she does have videos fit for beginners, chances are that youll love Tara Stiless yoga videos if youre an intermediate or advanced yoga devotee. Her no-frills approach is quieting, calming and strengthening for both the body and mind. (If youre not super into yoga, check her videos out anyway, because they might majorly inspire you; shes the most graceful human being weve ever seen).

JEANETTE JENKINS.Jeanette Jenkins is a celebrity personal trainer (responsible for training A-listers such as Kelly Rowland) who posts a variety of different workouts designed to increase strength. Many of her videos are extremely short think no longer than 30 seconds just so she can show a few reps of effective moves. Then, depending on how much time you have, you can make it an extended workout, or just do a few circuits. Take this Zumba video, for instance. Its solely concentrated on planks and high knees for an intense cardio sweat.

THE TONE IT UP GIRLS.Karena Dawn and Katrina Scott started their Tone It Up empire to share workout, nutrition, and even lifestyle advice. Many of their workouts take place in front of a beautiful backdrop of the Pacific ocean, so you can kind of feel like youre working out while on a SoCal vacation (better than working out at home, right?).

Theyre also regular Byrdie contributors. Check out all of their stories. (Personally, we love this piece on the 5 exercises you should do if you sit all day).

XHIT DAILY.XHIT Daily is a YouTube channel that regularly posts workout videos ranging from Crossfit to Pilates. The three hosts are incredibly knowledgeable, reminding their viewers how to correct their form and get the most from their workouts throughout.

THE RUN EXPERIENCE.Weve covered yoga, Pilates, and strength training workouts, but this one is for any runners out there. The Run Experience has almost 70,000 YouTube subscribers, to which it shares motivating running tips, tricks, and advice. They have videos on everything from hydration and nutrition to race-day prep. Regardless if youre a runner or not, they share super-effective targeted workouts that are great for doing on the go.

WHITNEY SIMMONS.Simmons posts regularly on YouTube, so youll never be without a new workout to try. The best part? You dont need a ton of equipment. Many of her videos use your body weight, and maybe a dumbbell or two to target specific muscle groups. Plus, she produces videos on healthy meal prep, to keep you going throughout a busy week.

Get the latest celebrity beauty news, runway trends, health and fitness tips, as well as product suggestions from the experts at Byrdie.com.

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Fitness gurus to work out with for free on YouTube - Chicago Tribune - Chicago Tribune

FRIDAY, Aug. 11, 2017 (HealthDay News) -- The early life of a very premature baby can be a hectic and stressful time for parents. But once the child is grown, parents are as satisfied with life as those whose babies were born at full term, new European research finds.

"Parents of very premature or very low birth-weight children did not differ in quality of life 27 years later compared to parents who had children born healthy and at term," said the study's lead author, Dieter Wolke.

"This is a testament to resiliency and coping," added Wolke, a professor of developmental psychology and individual differences at Warwick Medical School in Coventry, England.

A very premature baby is one born before 32 weeks' gestation. A very low birth weight is fewer than 3.3 pounds.

Being born very prematurely or with a very low birth-weight is linked to a higher risk of death, long-term health problems and higher costs, according to the study's authors.

These children may have trouble in many areas of life including motor, thinking and memory skills. Some may be unable to live independently as adults. They're also less likely to have a steady job or romantic partner, the researchers noted.

How these factors might affect the parents' quality of life hadn't been well-studied.

To get a better idea of how parents fare as very premature babies grow up, the researchers reviewed a whole-population study done in Germany. They looked at all births between January 1985 and March 1986.

Families of 219 very premature or very low birth-weight babies completed questionnaires for the study, along with the families of 227 babies who were born full-term.

When the children were grown -- average age 27 -- parents completed a quality-of-life survey designed by the World Health Organization.

The researchers found that parents of very premature or very low birth-weight babies were as happy by the time their kids reached adulthood as parents of full-term babies. Among the factors that didn't affect parents' quality of life included a child's disability, academic achievement or how good the parent-child relationship was during childhood.

But the child's mental health and peer relationships while growing up were crucial.

"We found that having good mental health and good peer relationships in childhood makes parents have a more satisfied life. Expressed simply, parents are happy if their children were happy in childhood and have friends," Wolke said.

Another factor seemed to matter a lot to parents, he said, and that was support.

"Families of [preemies] grew stronger together as they needed more help from grandparents, siblings, uncles and friends. Most described how this bonded the family closer together. It is likely this social support helped," Wolke said.

The findings are important for counseling parents, he said.

"There is light at the end of the tunnel they often cannot see with the initial shock and completely appropriate worries of the future at the beginning of their very premature or very low birth-weight child's life," Wolke said.

Dr. Pinchi Srinivasan is director of neonatology at New York-Presbyterian Queens hospital in New York City. He reviewed the study's findings.

"This study is reassuring for parents. Stress is generally in the first year, but we have a lot of support systems now, like early intervention programs and parental support groups," he said.

Both experts said it's unclear if these results would be replicated in the United States. Germany has universal healthcare, they pointed out, so parents there wouldn't have the same stress over medical costs that American parents might.

The study was published Aug. 10 in the journal Pediatrics.

Another recent study, published in JAMA Pediatrics, also had good news for parents of premature children.

It reported that kids born prematurely seem to do just fine in school. Two-thirds were ready to start kindergarten on time, and nearly 2 percent achieved gifted status. Babies born at 25 weeks and later scored only slightly lower on standardized tests than kids who were born full-term.

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Parents of Preemies End Up Just Fine: Study | Health, Medicine and ... - Sioux City Journal