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Showing posts with label Boost. Show all posts
Showing posts with label Boost. Show all posts

Blueberries, Red Grapes May Boost Body's Immune Function

Compounds in these fruits work alongside vitamin D and specific gene, lab study found

By Robert Preidt

HealthDay Reporter

TUESDAY, Sept. 17 (HealthDay News) -- Red grapes and blueberries may give your immune system a boost, according to a new study.

Researchers found that both fruits contain compounds called stilbenoids, which work with vitamin D to increase expression of the human cathelicidin antimicrobial peptide (CAMP) gene, which is involved in immune function.

The stilbenoid compounds included resveratrol in red grapes and pterostilbene in blueberries.

"Out of a study of hundreds of compounds, just these two popped right out," Adrian Gombart, a principal investigator at the Linus Pauling Institute at Oregon State University, said in a university news release.

"Their synergy with vitamin D to increase CAMP gene expression was significant and intriguing," said Gombart, an associate professor in the university's college of science. "It's a pretty interesting interaction."

Gombart and colleagues noted, however, that these findings were made in laboratory cell cultures and do not prove that eating blueberries and red grapes would boost a person's immune function.

The study was published Sept. 17 in the journal Molecular Nutrition and Food Research.

The CAMP gene has been shown to play a key role in the innate immune system -- the body's first line of defense that gives it the ability to fight bacterial infection. The response is especially crucial as many antibiotics become less effective.

Previous research has found a strong association between adequate vitamin D levels and the function of the CAMP gene. This new study suggests that certain other compounds may play a role as well.


View the original article here
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Vertical Jump: The Surprising Way to Boost Your Fitness

What does it mean to be in shape? Is it short-shorts and stamina on the trails? Is it more plates on the squat rack than a Thanksgiving dishwasher? Well, you can have all of these and still lack the fast-twitch power it takes to have a good vertical leap. Exercises increasing your “vert” are also great for increasing cardiovascular endurance, boosting strength, and generally improving athleticism. Read on for 10 tips to fly higher (and get fitter at the same time).

 Spring Training — Your Action Plan                                                                      Keep it simple. Before upping the ante, it’s important to have a strong foundation; that is, plenty of leg strength. While many vertical leap guides and tutorials provide countless, often intricate exercises in order to improve jump speed, agility, and overall vertical leap, the power’s simply got to be there first. So, if you can’t squat 1.5x your body weight (a good benchmark for strength, according to Greatist Expert and trainer Jordan Syatt), start with basic squats and related exercises, such as box jumps, deadlifts, and other exercises across the vertical plane. Those who are more advanced can then move to lateral and other more minor movements, Syatt suggests .Stretch it out. Athletes of all levels often underestimate the importance of stretching. But frequent static stretching has been found to increase vertical leap and other fast-twitch power exercises. Stretching increases range of motion (flexibility), which allows for further activation of muscle groups. Too much flexibility won’t help power, but a solid stretching routine will help vert [1]. Those who think stretching is for yogis… might get dunked on by a yogi.Jump around. Jumping rope is believed to improve many athletic functions that lead to a higher vertical, such as explosiveness and timing. It also strengthens muscles in the lower legs that might not be as engaged during other exercises, such as squatting. Bonus: Jump ropes are cheap, portable, and light, and can be used virtually anywhere. And don’t just skip in place — try mixing in some trickier plyometric moves.Get up, get up, get down. While weighted squats can improve leg strength and help increase your vertical, all you really need is you. Weightless squat jumps are dynamic and athletic, improving strength through actual performance of jumps with maximum effort. Or, to kick things up a notch, try “The Hundo,” a popular squat jump variation where you perform 100 squats, jumping with maximum efforts every ten. This exercise can also help you work on your landing by adding turns and other tweaks.Don’t force it. Before and after we jump, we “coil” — or bend down — allowing us to transfer energy into and out of a jump. Greatist Expert and trainer Rob Sulaver says make sure you can manage the force before and after a jump by incorporating pauses. “Squat. Hold. Jump. is a good place to start,” he says.Put your hands up. Quick fixes are hard to come by, we know. And though research varies on how much arm swinging can impact maximum vertical leap, results consistently indicate that upper body training as well as proper arm-swinging technique can in fact increase maximum vertical leap [2]. The key is to swing your arms downward during a pre-jump knee bend, in order to maximize the upward force created when you swing your arms upward during the jump itself. Exercises that enhance this motion include cleans and snatches and kettlebell swings (see #8).Go hard. A recent study has found that core training can help improve both maximum squat load and vertical leap [3]. Oh, and it’s time to set one thing straight: abs are abs, and the core is much more (we’re not just talking six-packs, but also the obliques, lower back, and hips.) Exercises such as woodcutters and medicine ball slams are great for activating the core in ways that are useful for vertical leap. Perform these after more foundational exercises, such as squats and deadlifts, which engage other core areas as well.Start swinging. Kettlebell swings are great for getting up high because they involve dynamic weight transfer on planes that are similar to those during actual jumping. Also, kettlebell swings are low-impact and low-pressure in comparison to squats and other exercises.  Get low. All the above exercises mainly focus on the muscles above the knee. So what about the gears and tires down below? While it is beneficial to focus on muscles such as the calves, shins, and those in the feet, not too much time should be allocated to focusing specifically on these, as they’re all engaged and strengthened with virtually every vertical-increasing exercise. For a time-efficient approach to training these lower areas, start with calf raises and toe taps, which can be added to any workout, or super-setted.Think big. Not convinced vertical leap training should be part of your regimen? Well, you can train for strength, power, speed, or stamina, but for a solid combination of all of these, try diversifying your workout. (Check out Kelly Baggett’s Vertical Jump Development Bible for a wide variety of techniques.) Depending on your fitness level and goals, the key is mixing things up. (Sorry Ice Cube, life isn’t a track meet or a marathon. It’s both.)

Remember, not all of these techniques are best for everyone. Pick a few based on your goals, and be patient! Results won’t come overnight.
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