5 fitness facts that studies say probably aren’t true

By Well+GoodNYC

The First 20 Minutes, New York Times “Phys Ed” columnist Gretchen Reynold’s new book, is like a Myth Busters episode devoted to exercise science.

And we predict that it changes the way more people move than 50 Shades of Grey.

In it, Reynolds uses recent, quality research to address oft-debated exercise questions and to strike down common misconceptions—like how much should we exercise (20 minutes at a time, hence the book name, is enough to reap health benefits.) What’s the best way to get rid of muscle cramps? (Drinking pickle juice. Yes, really.) And many, many more.

The book is so full of fitness findings that floored us that we selected five of the most jarring research conclusions Reynolds comes to.

Warning: These big five may change the way you think about your exercise regimen and, just as urgently, your beach reading. Find out what they are now…

By Lisa Elaine Held

1. You don’t have to stay ahead of your thirst. Hydration is important, but researchers in the book call the age-old eight-glasses-a-day recommendation “nonsense.” Recent studies cited have shown that thirst is “actually a reliable physiological marker of your fluid needs. If you’re thirsty, drink. If you’re not, you probably are sufficiently hydrated.”

2. Post-exercise massages don’t get rid of lactic acid. Athletes generally get post-match massages in order to break up the build-up of lactic acid, which is thought to cause muscle soreness. But research studies found that it’s not effective for this purpose and can in fact impair the removal of lactic acid from exercised muscle. (We await a spa industry rebuttal.)

Keep reading for 3 more here…

Meditation: The missing piece of your marathon training plan?

By Well+GoodNYC

Sure, your sneakers are perfectly broken in, and you haven’t missed a long run yet, but sitting on a zafu cushion may be the missing stop in your journey towards 26.2 miles (or 3.1 or 6.2 miles), says Sakyong Mipham.

Mipham isn’t just a runner. He’s the head of the Shambhala Buddhist lineage and its worldwide network of meditation centers. The Tibetan lama outlines the connection between pavement pounding and spiritual seeking in his new book, Running with the Mind of Meditation: Lessons for Training Body and Mind, which hit shelves earlier this month.

“Movement is good for the body and stillness is good for the mind,” Mipham explains. And a mind that’s trained in stillness can come in handy when movement gets difficult.

Take, for example, the inevitable “wall” that all runners hit, dread hitting, and talk about hitting. In that moment, says Mipham, the runner suddenly comes in contact with his or her own mind in an immediate way.

When you’re faced with doubt or pain, “this is where meditation can benefit the runner,” says Mipham. What you say to yourself can be what stops you or keeps you going. “We don’t panic: we regard the question, ‘Can I do this?’ as healthy,” which allows you to answer the question in a more honest way.

So what does your meditation training plan look like? Mipham writes that developing a practice starts with sitting still and focusing on your breath. Just like running, frequency will help you get better at this, so do it every day, even if its only for 5 or 10 minutes at a time.

Laurie Shiers, a long-time runner (and c0-founder of a guided runners’ meditation called Meditation on the Run), found that meditation helped her achieve a faster pace, better form, and more. “It’s improved my athletic performance by constantly bringing me back to a deeper state of awareness—of my mind, my body, and my surroundings.”

As you get better at calming your mind, the proverbial wall won’t seem as sturdy as it once was. “Just like working out, as your mind gets stronger, you become more adept at dealing with whatever might arise,” says Mipham.

That includes 90-degree race days and chafing shorts. —Lisa Elaine Held

Got Office Body? Tara Stiles’ 3-step yoga cure

By Well+GoodNYC

The yoga world may be buzzing about injury, but Tara Stiles is focused on how yoga can cure.

In her new book, Yoga Cures, which hits shelves tomorrow, the celeb yogi explains how yoga can help ease an alphabet of more than 50 ailments, from anxiety to not getting enough Zzzs.

“The health benefits of yoga are old, but they’re new in the minds of the general public,” says Stiles. “You don’t have to be a super-advanced practitioner to feel better—you can do just a few things that can change your life.”

One ailment that’s super-relevant to overworked New Yorkers?

Office Body—an unofficial but pervasive condition that includes cramped wrists, locked-up hips, and slumped shoulders.

We asked Stiles to help treat what ails us—and maybe you? Here’s her simple 3-step prescription, excerpted from Yoga Cures. —Lisa Elaine Held

Hands and Knees Wrist Release

What it does: Stretches wrists and fingers cramped from too much texting and typing, and boosts circulation to your digits.

How to do it: Position yourself on your hands and knees, with a neutral spine, wrists under your shoulders, and knees under your hips.

“Turn your right hand as far to the right as it will go, so the heel of your hand is facing forward and your fingers are facing your body. Roll your body around slightly, getting the stretch into different areas of your wrist,” says Stiles.

“Stay with this for five, long, deep breaths and then do the other side.”

Read the rest here…

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