While many of us wonder just how much exercise we really need in order to gain health and fitness, a group of scientists in Canada are turning that issue on its head and asking, how little exercise do we need?

The emerging and engaging answer appears to be, a lot less than most of us think — provided we’re willing to work a bit.

In proof of that idea, researchers at McMaster University in Hamilton, Ontario, recently gathered several groups of volunteers. One consisted of sedentary but generally healthy middle-aged men and women. Another was composed of middle-aged and older patients who’d been diagnosed with cardiovascular disease.

The researchers tested each volunteer’s maximum heart rate and peak power output on a stationary bicycle. In both groups, the peaks were not, frankly, very high; all of the volunteers were out of shape and, in the case of the cardiac patients, unwell. But they gamely agreed to undertake a newly devised program of cycling intervals.

Most of us have heard of intervals, or repeated, short, sharp bursts of strenuous activity, interspersed with rest periods. Almost all competitive athletes strategically employ a session or two of interval training every week to improve their speed and endurance.

But the Canadian researchers were not asking their volunteers to sprinkle a few interval sessions into exercise routines. Instead, the researchers wanted the groups to exercise exclusively with intervals.

For years, the American Heart Association and other organizations have recommended that people complete 30 minutes or more of continuous, moderate-intensity exercise, such as a brisk walk, five times a week, for overall good health.

But millions of Americans don’t engage in that much moderate exercise, if they complete any at all. Asked why, a majority of respondents, in survey after survey, say, “I don’t have time.”

Intervals, however, require little time. They are, by definition, short. But whether most people can tolerate intervals, and whether, in turn, intervals provide the same health and fitness benefits as longer, more moderate endurance exercise are issues that haven’t been much investigated.

Several years ago, the McMasters scientists did test a punishing workout, known as high-intensity interval training, or HIIT, that involved 30 seconds of all-out effort at 100 percent of a person’s maximum heart rate. After six weeks, these lacerating HIIT sessions produced similar physiological changes in the leg muscles of young men as multiple, hour-long sessions per week of steady cycling, even though the HIIT workouts involved about 90 percent less exercise time.

Recognizing, however, that few of us willingly can or will practice such straining all-out effort, the researchers also developed a gentler but still chronologically abbreviated form of HIIT. This modified routine involved one minute of strenuous effort, at about 90 percent of a person’s maximum heart rate (which most of us can estimate, very roughly, by subtracting our age from 220), followed by one minute of easy recovery. The effort and recovery are repeated 10 times, for a total of 20 minutes.

Despite the small time commitment of this modified HIIT program, after several weeks of practicing it, both the unfit volunteers and the cardiac patients showed significant improvements in their health and fitness.

The results, published in a recent review of HIIT-related research, were especially remarkable in the cardiac patients. They showed “significant improvements” in the functioning of their blood vessels and heart, said Maureen MacDonald, an associate professor of kinesiology at McMaster who is leading the ongoing experiment.

It might seem counterintuitive that strenuous exercise would be productive or even wise for cardiac patients. But so far none have experienced heart problems related to the workouts, Dr. MacDonald said. “It appears that the heart is insulated from the intensity” of the intervals, she said, “because the effort is so brief.”

Almost as surprising, the cardiac patients have embraced the routine. Although their ratings of perceived exertion, or sense of the discomfort of each individual interval, are high and probably accurate, averaging a 7 or higher on a 10-point scale, they report enjoying the entire sessions more than longer, continuous moderate exercise, Dr. MacDonald said.

“The hard work is short,” she points out, “so it’s tolerable.” Members of a separate, exercise control group at the rehab center, assigned to complete standard 30-minute moderate-intensity workout sessions, have been watching wistfully as the interval trainers leave the lab before them. “They want to switch groups,” she said.

The scientists have noted other benefits in earlier studies. In unfit but otherwise healthy middle-aged adults, two weeks of modified HIIT training prompted the creation of far more cellular proteins involved in energy production and oxygen. The training also improved the volunteers’ insulin sensitivity and blood sugar regulation, lowering their risk of developing Type 2 diabetes, according to a study published last fall in Medicine & Science in Sports & Exercise.

Since then, the scientists completed a small, follow-up experiment involving people with full-blown Type 2 diabetes. They found that even a single bout of the 1-minute hard, 1-minute easy HIIT training, repeated 10 times, improved blood sugar regulation throughout the following day, particularly after meals.

Of course, HIIT training is not ideal or necessary for everyone, said Martin Gibala, a professor of kinesiology at McMaster, who’s overseen the high-intensity studies. “If you have time” for regular 30-minute or longer endurance exercise training, “then by all means, keep it up,” he said. “There’s an impressive body of science showing” that such workouts “are very effective at improving health and fitness.”

But if time constraints keep you from lengthier exercise, he continues, consult your doctor for clearance, and then consider rapidly pedaling a stationary bicycle or sprinting uphill for one minute, aiming to raise your heart rate to about 90 percent of your maximum. Pedal or jog easily downhill for a minute and repeat nine times, perhaps twice a week. “It’s very potent exercise,” Dr. Gibala said. “And then, very quickly, it’s done.”

More:
How 1-Minute Intervals Can Improve Your Health

Video Link: https://www.youtube.com/watch?v=vKynIN6VzZg

15-02-2012 05:57 http://www.nma.tv Accomplished NFL wide receiver Randy Moss wants to come out of retirement and play in the NFL again in 2012, he announced Monday on UStream. Moss, who holds the record for most touchdowns in a single season (23 with the 2007 New England Patriots), last played in 2010 with the Tennessee Titans. He had a lackluster season, and announced he was retiring last August. But with his proclamation made Monday, his 35th birthday, it seems like Moss has unfinished business on the field. Cris Carter thinks his old Minnesota Vikings teammate is up for the challenge. According to him, Moss can run a 40-yard dash in 4.3 seconds. But which team would be willing to put up with Randy's antics? He has a long rap sheet riddled with fines for bad behavior, like squirting a referee with a water bottle and pretending to moon an opposing team's fans. He has also been accused of quitting on his teammates, like when he walked off the field with time remaining on the clock in a 2005 loss to the Washington Redskins. And then there are the legal troubles. In 2002, Moss faced two misdemeanors in Minneapolis after knocking over a traffic cop with his car while in possession of marijuana. Even so, that hasn't stopped the sports rumor mills from speculating on possible suitors. According to a report, the Philadelphia Eagles and New York Jets are curious about a future with Moss.

Original post:
Randy Moss: retirement over, ready for NFL again - Video

TORONTO, ONTARIO--(Marketwire -02/16/12)- As the February 29th deadline approaches to make a contribution to a Registered Retirement Savings Plan (RRSP) and as part of its ongoing commitment to improving financial literacy, BMO Financial Group will be providing daily retirement tips during the month of February from BMO Retirement Institute Head Tina Di Vito's new book 52 Ways To Wreck Your Retirement...And How To Rescue It.

Tip Number 31:

Do Your Homework Before Starting a Business in Retirement

Canadians aged 55+ lead the country when it comes to starting new businesses. While Canada's boomers may have an entrepreneurial streak, there are some big risks they need to consider before starting a new business during retirement. These include:

-- Do you have the necessary skills or licenses to run the business? How
long would it take to be qualified or get certified? Would you hire
staff?
-- What initial funding is required for the start-up?
-- How will the business be structured (sole proprietor, partnership or
incorporated)?
-- Is there a demand for your product or service?
-- Who are your competitors?
-- What are the location and time commitments?

Tip Number 32:

Avoid Spending Too Much Too Early in Retirement

Despite the excitement you might feel upon retirement, dipping into your nest egg too quickly can increase the chance that you will run out of money before you run out of time. Keep in mind that the different phases of retirement require different levels of planning, so plan your savings accordingly.

-- Early Phase: You are ready to do the things you've been putting off and
are generally the healthiest in these years.
-- Middle Phase: This is usually the longest phase. You are realistic about
how much time and money certain activities consume and have developed a
routine.
-- Late Phase: Also known as the "slow years", your health or the loss of a
partner prompts you to slow down and you will be spending money on home
care or other services that did not need funding in the past.

For more information on retirement: http://www.bmo.com/retirement.

Get the latest BMO press releases via Twitter by following @BMOmedia.

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BMO Retirement Tips of the Day: Do Your Homework Before Starting a Business in Retirement & Avoid Spending Too Much ...

Enlarge Chris Lehman /for NPR

The Rainbow Vista retirement community in Gresham, Ore., bills itself as "100 percent gay owned and operated."

Chris Lehman /for NPR

The Rainbow Vista retirement community in Gresham, Ore., bills itself as "100 percent gay owned and operated."

February 16, 2012 from N3

When Pat Matthews turned 65, her declining health led her in search of a place that could offer increasing levels of care as she grew older.

And Matthews had one other requirement: She wanted to bring Carol Bosworth, her partner of nearly 20 years. At the very first place they visited, that was a problem.

"They didn't say we couldn't come. But they said that we would be best off if we were sisters," Matthews says. "We crossed them off our list, because that's not the way we want to live."

As lesbian, gay, bisexual and transgender people age, finding suitable retirement housing can be a unique challenge. Some facilities allow only married couples to live together, and many gay seniors fear a cold shoulder from staff or fellow retirees.

But some retirement homes have begun catering specifically to LGBT seniors. Matthews and Bosworth found a more welcoming reception at one such facility, the Rose Villa retirement community in Portland, Ore.

It's a fairly typical senior complex: People share gossip and do jigsaw puzzles in the lobby. Matthews says she and her partner were fortunate to find it.

"Some of our gay [and] lesbian friends that are older than us have chosen to stay home, because they don't trust what they might find," she says.

Making A Home More Welcoming

Rose Villa CEO Vassar Byrd says the community had always welcomed gays, but that Matthews and Bosworth's story was a wake-up call.

"I couldn't believe that in this day and age that that would happen," she says. "I was absolutely shocked beyond belief."

They weren't saying, 'Oh boy, here's our gay couple.' They were saying, 'Well, here's our new resident.'

- Rod Dolan, on the retirement community where he lives with partner Michael Stotts

Byrd set out to make Rose Villa as hospitable as possible to lesbian, gay, bisexual and transgender people. She immediately integrated LGBT issues into the diversity training that all staff — from nurses to custodians — undergo.

Advocates for gay seniors say Rose Villa's level of concern is pretty unique. And while it's nearly impossible to quantify, they say a growing number are going back in the closet in order to find a retirement facility that will accept them.

Hilary Meyer, with the National Resource Center on LGBT Aging, says one of the biggest barriers to finding welcoming housing is a lack of sensitivity among staff.

"Older adults now have lived with this historic discrimination and stigma, and they have a tremendous fear, of course, of service providers carrying that into their work."

Meyer describes a typical case: An elderly lesbian grows infirm. With no immediate family, she moves into a nursing home, and "the staff at the facility dresses her in dresses and other feminine clothing. This obviously can be very disconcerting to a woman who has not worn a dress in 25 years."

'100 Percent Gay Owned And Operated'

Rainbow Vista, a gay-friendly senior complex in the Portland suburb of Gresham, is considered by many to be one of the most gay-friendly senior complexes in the nation. It proudly bills itself as "100 percent gay owned and operated."

Currently, everyone living there is gay or lesbian, but resident Doug Schukar says that's not a requirement.

"If somebody over the age of 55 wanted to move in here, and they weren't judgmental and bigoted and everything else, they'd be just as welcome here as anyone else is."

Schukar and his partner, Don McClure, moved here from central California in the summer of 2011. McClure says they spent months investigating retirement housing options.

"It was important for me that I could have a gay community; a place that I felt safe and I could be myself, especially as I start the aging process."

Despite stunning views of Mount Hood and relatively low rents, Rainbow Vista is only about one-third full. Elsewhere, some predominantly gay retirement complexes have waiting lists.

While an all-gay retirement center may be of interest to some, many gay seniors prefer to live in a more diverse community in their golden years. Back at the Rose Villa, Rod Dolan says he and Michael Stotts, his partner of 35 years, weren't looking for a gay retirement home. They just wanted a place where they'd be accepted for who they are.

"People were actually glad to see us," Dolan says of Rose Villa. "They weren't saying, 'Oh boy, here's our gay couple.' They were saying, 'Well, here's our new resident.' "

In fact, Dolan says, it's precisely the sort of welcome they received when, in their younger years, they first moved to their old neighborhood.

Read this article:
Retirement Communities Find Niche With Gay Seniors

“The Boomer” is a column written for adults nearing retirement age and those already in their “golden years.” It will also promote reader interaction by posting e-mail responses and answering reader questions. E-mail your questions or topic ideas to thefoxboomer@gmail.com.

When I was a kid we spent many Easter vacations at my aunt’s house in Cocoa Beach, Fla. We would pack up the station wagon, fill the cooler with cold drinks and sandwiches and head south on I-95.

The nearly-20-hour drive didn’t bother me because I knew it would be worth it: warm weather and sandy beaches would be my playground for the week. Now, as I approach my 62nd birthday and the temperature continues to drop outside, I find myself thinking a lot about those childhood vacations to the Sunshine State. Wouldn't that be a great place to retire?

When it comes to picking a retirement destination, boomers can’t make the decision solely based on weather. Other factors like affordability, access to transportation and walkability, housing and activities should also come into play.  

According to a survey released this month by the Consumer Federation of the Southeast.(http://consumerfederationse.com/2012/02/01/new-poll-shows-what-baby-boomers-want/), boomers are increasingly looking to relocate when they leave the workforce, and their decision on where to settle will impact not only on their finances, but also the communities they decide to join.

I spoke with Ron Sachs, spokesman for the Consumer Federation of the Southeast and asked him what baby boomers need to know about picking a retirement location. Here is what he had to say:

Boomer: With thousands of baby boomers retiring every day, what do you find is the most important consideration they take into account on where to retire?

Sach: Baby boomers are going to be a much more active generation than any generation that retired before them. Our survey that was conducted by Mason Dixon shows that boomers that are planning to relocate seek a good climate year round, affordable housing, low taxes, quality and affordable healthcare and a lot of availability of outdoor recreational activities.

Boomer: What should factors should baby boomers consider when looking at moving into a retirement community?

Sachs: Baby boomers are going to be looking for communities that are not too large; urban metropolitan areas that still have a small-city quality and feel to them. Places in the neighborhood of 200,000 to 500,000 residents are going to be more appealing to them than a multi-million dollar urban demographic area.

They should also make sure the community they enter is caring, and offers a chance to  volunteer or get a part-time job. The community should be one where they can quickly assimilate into the ebb and flow of day and night life.

Boomer: Many baby boomers will have to continue to work past retirement just to make ends meet. Would you recommend these working boomers consider moving out of their home state?

Sachs: If we know anything about baby boomers it is their willingness to go outside their comfort zone. Even in their retirement years, we expect baby boomers to deepen the reach of older individuals continuing to work, even if just part time.

It is conceivable that baby boomers will become part-time teachers, or become involved in various volunteer opportunities (paid or not paid), and that becomes a great asset to a community. I do think that working past retirement for baby boomers may take a different form in a different job or profession than where they earned most of their living during their primary working years.

Boomer: Where are the top five best places for retirement?

Sachs: Baby boomers have shown us the way of smaller communities. They are looking at cities that are smaller than typical big cities with good year round climates. They also want affordable housing and lower taxes, so a state that doesn't have an income tax, for example, would be more appealing. It seems that by and large, based on these considerations that southeast states would be attractive to retiring baby boomers: Florida, the Carolinas and Georgia to name a few.

Boomer: With the rising cost of health care, taxes, housing and utilities where are the most affordable retirement communities?

Sachs: Boomers are going to look carefully at states that don't have a state income tax, and Florida is one of those. Florida also benefits by having a great climate with very mild winters-- even in the northern parts of the state. Florida used to be the No.1 retirement destination, but in the last decade, the Carolinas have topped it. But I think Florida is going to have a resurgence with the baby boomer generation because many of them went there as a child and have fond memories.  

Link:
Boomers on the Hunt for the Perfect Retirement Spot

Video Link: https://www.youtube.com/watch?v=v-oggaBvB8Y

15-02-2012 19:54 Miss India DFW pageant was held at Irving Arts Center, Irving, Texas USA, on 12th Feb 2012. This event was brought to dallas by Arya Dance Academy (Aryaintl.com). Miss Rupal patel, founder of Arya Academy said that all proceeds from this show will be towards the benefits of Baaldaan. (baaldan.com Winners from this event will goto Miss India, USA contest and later to Miss India world wide

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Miss Teen India Personal Talent Performance by Priya Thakkar - Video

Video Link: https://www.youtube.com/watch?v=c-GbvdFBwn4

15-02-2012 20:25 Miss India DFW pageant was held at Irving Arts Center, Irving, Texas USA, on 12th Feb 2012. This event was brought to dallas by Arya Dance Academy (Aryaintl.com). Miss Rupal patel, founder of Arya Academy said that all proceeds from this show will be towards the benefits of Baaldaan. (baaldan.com Winners from this event will goto Miss India, USA contest and later to Miss India world wide.

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Miss India Teen Personal Talent Performance by Nikeeta Reddy - Video

Video Link: https://www.youtube.com/watch?v=yy1NLUHECtk

15-02-2012 21:05 Miss India DFW pageant was held at Irving Arts Center, Irving, Texas USA, on 12th Feb 2012. This event was brought to dallas by Arya Dance Academy (Aryaintl.com). Miss Rupal patel, founder of Arya Academy said that all proceeds from this show will be towards the benefits of Baaldaan. (baaldan.com Winners from this event will goto Miss India, USA contest and later to Miss India world wide.

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Miss India Personal Talent Performance by Lakshmi - Video

Video Link: https://www.youtube.com/watch?v=dZyVTR3ZsEw

15-02-2012 21:28 Miss India DFW pageant was held at Irving Arts Center, Irving, Texas USA, on 12th Feb 2012. This event was brought to dallas by Arya Dance Academy (Aryaintl.com). Miss Rupal patel, founder of Arya Academy said that all proceeds from this show will be towards the benefits of Baaldaan. (baaldan.com Winners from this event will goto Miss India, USA contest and later to Miss India world wide.

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MissIndia Personal Talent Performance by Jasmeen - Video

Video Link: https://www.youtube.com/watch?v=kGcbo3P4Vwg

16-02-2012 07:16 Miss India DFW pageant was held at Irving Arts Center, Irving, Texas USA, on 12th Feb 2012. This event was brought to dallas by Arya Dance Academy (Aryaintl.com). Miss Rupal patel, founder of Arya Academy said that all proceeds from this show will be towards the benefits of Baaldaan. (baaldan.com Winners from this event will goto Miss India, USA contest and later to Miss India world wide.

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MissIndia Personal Talent Performance by Viraj - Video