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Health & Fitness


November/December 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.

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United States
Publisher Consultant, Inc.
6 Issues

in this issue

8 min.
the barbell challenge

Whether your training to be a bodybuilder, a powerlifter, or just simply trying to keep fit, there’s no turning your back on the importance of a time-honored means of building muscle and strength, the barbell and compound lifts. Many serious lifters swear by it. Having evolved, the barbell has become the staple of any strength training routine. Unlike dumbbells, which have been around for thousands of years, the barbell is relatively new. Although many forms of strength training have existed since the dawn of time, they have generally been confined to strength enthusiasts. Health and fitness as a hobby only emerged in the past half-century. Times have changed, and nowadays, powerlifters, bodybuilders, weightlifters, and those just trying to stay fit can call upon a vast variety of training methods. The growth in popularity…

8 min.
depression in the age of covid

Rates of depression have exploded in the U.S. during the COVID-19 pandemic. A September 2020 study from Boston University found that about a quarter of the adult population is mildly depressed, and fifteen percent is moderately depressed. This compared to sixteen percent and six percent before the pandemic. Meanwhile, moderately severe depression incidence quadrupled, from two percent to eight percent, and severe depression jumped five times, from less than one percent before to five percent now. Depression doesn’t just feel bad. It shortens lifespan. A study from Princeton University found those with depression in childhood had shortened DNA telemeres and a reduced lifespan. A number of natural strategies can help boost our moods and help us feel better about ourselves. These strategies increase certain neurotransmitters in our body — including dopamine and serotonin,…

8 min.
how exercise can fight off disease

Most people think about exercise in terms of how it prevents disease. But the power of exercise goes beyond that. While it’s an unappreciated fact, exercise not only can prevent disease, but it can treat depression as well. The impact of exercise on conditions such as osteoporosis, diabetes, and mood disorders, far surpasses anything the pharmaceutical world or natural supplement industry has to offer. Let’s start with exercise The bone is usually seen as unresponsive to pharmaceutical therapy, and there’s a widely held belief among healthcare practitioners that bone loss is a natural consequence of aging. The standard fibrate drugs do little to build bone and at best merely stop its loss. Exercise has a unique impact on bone. The Journal of Applied Physiology compared traditional weight training against more intense power training in…

2 min.
let’s start with nutrition

While many people understand the connection between nutrition and health, only a few are aware of nutrition’s connection to depression. Depression is typically thought of as emotional or biochemical. Nutrition, however, plays a major role in the reason, severity, and period of depression and daily mood swings. Many of the same diets that precede depression are the same diets that occur during depression. Patterns such as skipping meals, no appetite, or craving sweets. People who follow extremely low carbohydrate diets also run the risk of feeling depressed, because the brain chemicals that promote a feeling of well-being, tryptophan, and serotonin, are triggered by carbohydraterich diets. Studies have found that vitamin deficiencies are more prevalent among people suffering from depression compared to those who don’t experience depression. Vitamin deficiencies include vitamins B1, B6, B12,…

2 min.
how to combat sleep disorders

For optimal physical and mental health, most people need a routine of six to nine hours of sleep every night. But many people find sleeping difficult. There’s a connection between sleep problems, particularly insomnia, and depression. We frequently find insomnia in those suffering from clinical depression; in fact, sleep disturbance is one of the core symptoms of clinical depression. More than eighty percent of people suffering from depression experience insomnia or some type of sleep disorder. Sleep deprivation and insomnia can also increase your risk of developing depression. The psychological symptoms of sleep deprivation include mood swings, irritability, impatience, anxiety, depression, fatigue, decreased alertness, concentration, and impaired memory and judgment. Many of us feel that there is little we can do to improve our sleep, we are either going to sleep or we’re…

4 min.
the science, why exercise improves depression symptoms significantly

Millions of dollars are spent each year on antidepressants such as Zoloft, Paxil, and Prozac. But for some people, the remedy to their depression could be as cheap as membership to their local gym without the negative side effects of prescription drugs. Most of us are familiar with the physical benefits of exercise. It helps us control our weight, lowers blood pressure, and boosts high-density lipoprotein, the “good” cholesterol while decreasing unhealthy triglycerides. Other benefits are harder to measure with numbers, such as better blood circulation and reduced joint inflammation. Mental health disorders, including depression, affect our brain, influencing our mood, personality, and cognitive abilities. According to the Anxiety and Depression Association of America, major depression disorder is the leading cause of disability in the U.S. for ages fifteen to forty-four, affecting approximately…