Health & Fitness


September/October 2020

OnFitness® magazine is for men and women who are passionate about achieving optimal health and fitness. Our editions are packed full of valuable information from authorities on fitness, health and nutrition.

United States
Publisher Consultant, Inc.
Read More
6 Issues

in this issue

13 min.

Curling builds biceps; we all know that. Ask anyone at the gym how much they can curl, and they assume you’re referring to there biceps, and, yes, there are many exercises that focus on bigger and stronger biceps. But curling exercises can also target a whole lot more. Abdominal curls tighten and strengthen your ab muscles, core, and lower back promoting a good posture. Leg curls target your calves, hip flexors, quadriceps, hamstrings, and your butt. Even your neck muscles get a good workout when doing neck curls. But all curl exercises need to be done correctly, meaning slowly, with focus on the muscles your targeting. Seated concentration curl Seat on the bench with your legs spread, bracing your dumbbell holding arm on the inside of your thigh, the weight hanging down…

4 min.
is aging all in your genes?

Perhaps we are all genetically determined to live a certain number of years — under unspoiled conditions. But by the time we get only three-fourths there, we’ve used up all those years on contaminated tap water, overeating, food additives, etc., etc., etc., and we die from age-related maladies. The sedentary smoker who lives to be ninety-eight may have reached one-hundred and twenty with better health habits. The vegetarian jogger who dies at seventy would have expired at fifty as a sedentary grain-fed beef eater. It’s not that exercise, and a nutrient-dense diet increase lifespan. Instead, bad diet and lack of exercise shorten lifespan. Theories as to what causes aging are as follows. Our genetic time clock This suggests the origin of aging but doesn’t explain the mechanism behind it. Wear and tear Basically, the body is…

4 min.
building lean muscle mass fights aging

There’s an inverse relationship between muscle mass and aging, in that the more lean muscle mass you have, the slower you will age. One of the reasons for this is because the more muscle in your body, the faster your resting metabolic rate will be. This means less excess fat in your body, which translates to a much lower risk of many savage diseases. To fight aging, you can take all the herbs and roots you want, but without good solid muscle tissue in your body, your fight against aging will be limited. Though it’s important to build muscle throughout the entire body, let’s focus on your thighs to illustrate a few points. First, your thighs contain more natural muscle mass than any other body section. So if you had to choose…

7 min.
poor sleep increases risk of dementia

For most of us, when we don’t get enough sleep, we figure we’ll just catch up later. We think of sleep loss as a temporary occurrence easily remedied by sleeping in on the weekend. But research over the past few years is finding that not getting enough sleep on an ongoing basis — catch-up or not — can cause cognitive difficulties later in life. By cognitive difficulties, we mean real problems, including Alzheimer’s, Parkinson’s, and other forms of dementia. This was precisely what research published in the Journal of Clinical Neurology found. Researchers followed one-hundred and seventeen people, including sixty-three people with Alzheimer’s disease, along with fifty-four people without dementia. Using the Pittsburgh Sleep Quality Index examination and other tests, the researchers found that those with Alzheimer’s suffered from more sleep disturbance and…

2 min.
can your alarm clock give you dementia?

It can. For two reasons. First, the alarm clock can interrupt the sleep cycle, often right in the middle. Sleep cycles are typically about ninety minutes long. They start with some light sleep and then cycle into a deep rapid eye movement cycle before slowly rising to a light sleep cycle. Being consistently awakened in the middle of a rapid eye movement sleep cycle is a problem because rapid eye movement sleep is so important to cognitive and mental well-being. It might be compared to interrupting someone while they are playing a complicated piece of music. To interrupt would make it nearly impossible for the person to complete the music piece in its entirety. Often, they would need to start all over from the beginning. Once a person is jolted out of…

4 min.
foods, and your life span

The glycemic index is a measure of the effects of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion, releasing glucose rapidly into the bloodstream, have a high glycemic index, while carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, have a low glycemic index. For most people, foods with a low glycemic index have significant health benefits. These benefits are known to be increased memory and reaction time, an increase in cognitive abilities, and an overall increase in life span. The reason is, when blood glucose levels rise in the body, insulin is released and helps glucose enter cells. Insulin converts glucose into glycogen, a major carbohydrate reserve of all animals. Insulin also acts to stimulate protein synthesis, the formation of fat tissue, and…