Tired of the same old cardio session, lacking motivation to get out and exercise? Then why not do something different, try Interval Training.

Interval Training means working out for short, high-intensity periods followed by longer, lower intensity periods. These periods of higher and lower intensities are repeated several times to form a complete workout.

Intervals will help you to burn more calories, increase your speed, and get you working out for longer periods.

Interval Training is suitable for people of all ages and abilities. However, if you’re new to intervals then start easy and build up. After a 5 to 10 minute warm-up then try the following:

Repeat the following FIVE times

• 1 minute quick at 80% of your maximum heart rate (mhr). Increase the intensity of your workout. Your breathing should become heavy and conversation is possible in short sentences.
• 2 minutes easy at 65% of your mhr. Reduce the intensity at which you are working out. Your breathing remains difficult and conversation should be possible in sentences.

Intervals are a great way to train. They help you to avoid workout boredom, the session goes by quicker, they keep you focused, you burn more calories and are often more enjoyable.

Interval training can also help prevent the injuries often associated with repetitive endurance exercise. Not only that, higher intensities stimulate your metabolism far more AFTER the workouts than lower intensity training.

People who deprive themselves of sleep may be more likely to die of heart disease, researchers have found.

A new study has identified a link between lack of sleep, high blood pressure and cardiovascular disease.

An analysis of more than 6,500 people also found that women getting less than five hours’ sleep were twice as likely to have hypertension as men.

Hypertension - chronically high blood pressure - is a risk factor for heart disease, Britain’s biggest killer.

Click here for full report. 

England won the Rugby World Cup four years ago with a breathtaking Jonny Wilkinson drop goal just 26 seconds from the end of a thrilling final in Sydney.

This weekend England start their 2007 campaign against the United States of America. Unfortunately for England, Wilkinson, England’s 2003 World Cup final match-winner, has been ruled out of the opening game due to an ankle injury.

However, everyone will be hoping that he will be back in his adidas +Predator Absolute boots in time for the second game against South Africa next Friday. Read more »

Did you know that for every extra pound of muscle you put on, your body uses around 50 extra calories a day.

In a recent study, researchers found that regular weight training boosts basal metabolic rate by about 15%. This is because muscle is ‘metabolically active’ and burns more calories than other body tissue - even when you’re not moving.

Training with weights just 3 times a week for around 20 minutes is enough to build muscle. Not only will you be burning more calories, you’ll look good and feel better.

You don’t have to have much equipment to get an excellent resistance workout. In fact, you can exercise all your major muscle groups by using your own body as resistance.

Press-ups will exercise your chest and arms while pull-ups will work your back. Squats will work your legs and crunches will test your abdominals. The dorsal raise is an exercise that will help to keep your lower back in shape.

Investing in a set of dumbbell weights, resistance bands or a multi-gym will help to sculpt, tone and strengthen your muscles.

If you don’t have access to this type of equipment you can use common household objects. A plastic bottle filled with sand can be an effective substitute for a dumbbell!

Four out of 10 early heart attacks could be prevented if the partners and relatives of people with heart disease were routinely screened, according to a study in the British Medical Journal today.Living with or being related to somebody with heart disease is a significant risk factor for heart attack, according to a study. Siblings are twice as likely as most to suffer, but husbands, wives and partners are also in danger.

Blood relatives may have the same genetic triggers for heart disease, but those who share a home probably also share a lifestyle. Smoking, drinking, over-eating and a tendency to watch television rather than go for a jog - all of which may contribute to heart problems - are traits that are likely to run through families.

Click here for full report.

Kettler have just launched their new range of cardio machines that includes the Nordic Trainer.

If you’re into cross-country skiing and want to get fit for the winter, then why not consider the Nordic Trainer.

It combines tried and tested cross-country training technique known as “extended motion” with a rope-pull system, thereby effectively exercising all the body’s muscle groups.

It’s not just a great workout for skiing but it also gives you a great cardio workout and also works your upper and lower body at the same time.

With cushioned steps and freely swinging arms you can train just as effectively as when running. The main advantage of the Nordic Trainer is that you will be using considerably more muscles and avoid unnecessary strain on the joints.

The long flat elliptical movement avoids the jarring impact of running when your foot hits the ground. The rope-pull system also helps to tone the muscles of your arms and torso.

Not surprisingly, the calorie consumption and oxygen absorption are up to 50% higher than during normal walking. Regular exercise with the Nordic Trainer will surely help you to drop those excess pounds and get a great workout.

Certain artificial food colorings and other additives can worsen hyperactive behaviors in children aged 3 to 9, British researchers reported on Wednesday.

Tests on more than 300 children showed significant differences in their behavior when they drank fruit drinks spiked with a mixture of food colorings and preservatives, Jim Stevenson and colleagues at the University of Southampton said.

“These findings show that adverse effects are not just seen in children with extreme hyperactivity (such as ADHD) but can also be seen in the general population and across the range of severities of hyperactivity,” the researchers wrote in their study, published in the Lancet medical journal.

Click here for full report

Following our article “High blood pressure - the silent killer” we received a number of e-mails asking for more information about blood pressure monitors.

As a result, we caught up with those nice people at A&D Instruments to find out more about blood pressure monitors.

FE: What different types of Blood Pressure monitors are there on the market?
A&D: At A&D, we have a professional range and a personal range. The professional range is used by the medical profession whereas the personal range is for home use. Our personal range include Wrist monitors as well as the more traditional Upper Arm monitor.

FE: Are Wrist monitors as accurate as Upper Arm monitors?
A&D: A&D Wrist monitors use similar oscillometric technology to the Upper Arm models but the physiology of the human wrist will limit 5-10% of users from achieving accurate results. Just as significant is the position of the cuff, which must be at heart level. Clinical professionals prefer upper arm readings and may consider wrist monitors a useful guide, so if the results are to be discussed with a doctor go for Upper Arm monitor.

FE: How accurate are A&D BP Monitors?
A&D: They are accurate to +/- 2% or 3mmHg, whichever is greater – if used correctly.

FE: Are all BP Monitors in the UK this accurate?
A&D: All monitors sold in the UK should meet these minimum CE standards but monitors are checked on static bench tests – not on patients.

FE: So how can I be sure that I am buying an accurate BP Monitor?
A&D: Ensure that you buy validated BP Monitors from a reputable dealer. This guarantees accurate pressure setting plus reliable calculation algorithm.

FE: What does validated mean?
A&D: A validated monitor has been subject to an objective clinical study according to prescribed protocol and then the results are published in a recognised medical journal or website for peer group review. Check sites such as www.bhsoc.org

FE: What does A/A (or double A) grade validation mean?
A&D: Any BP monitor achieving A/A (or double A) grade, according to BHS protocol, has achieved the highest acceptable grade (to within 5mmHg). Grade B is still acceptable (+/-10mmHg) but Grade C or below is not suitable (>+/-15mmHg).

The first A represents accuracy of Systolic reading and the second A is for Diastolic.

FE: How long does the guarantee last?
A&D: Two Year Warranty on all A&D products – consumer should keep receipt as proof of purchase

FE: How often do the monitors need recalibrating?
A&D: In professional use we would recommend every year but in a domestic environment once every two years should be adequate.

FE: Can customers use rechargeable batteries?
A&D: The monitors are supplied with long life alkaline batteries that should give up to 500 inflations/readings but you can use rechargeable batteries although they will not last as long.

FE: What is the most common cause of inaccurate readings?
A&D: Users forget that these easy-to-use monitors are diagnostic products and they usually do not sit still and quiet while they are taking a reading. Remember that readings will normally be lower at home than in a doctor’s surgery.

FE: Thanks very much for your time. This will help our readers to understand a bit more about blood pressure meters.

A single gene can keep in check the tendency to pile on fat, scientists have shown.
The University of Texas team manipulated the gene, called adipose, to alter the amount of fat tissue laid down by fruit flies, worms and mice.

If the same effect could be achieved in humans, which also carry the gene, it is hoped it could lead to new ways to fight obesity and diabetes.

Click here for full report. 

The Stroke Association urges the public to get their blood pressure tested and avoid being a statistic of the UK’s third biggest killer.

The call comes as figures show that nearly a quarter of people in the UK are unknowingly suffering from undiagnosed high blood pressure - the single biggest risk factor for stroke.

Joe Korner, Director of The Stroke Association said: “There is no doubt that blood pressure testing really can save lives. Every five minutes someone in the UK has a stroke – that’s 150,000 every year. But over 40% of those strokes could be prevented by the control of high blood pressure.

We also know that many thousands of people are completely unaware of their own blood pressure levels. Many of those people have no idea that they have high blood pressure and that their risk of having a stroke is massively increased. High blood pressure can be reduced through medication and controlled by changes in diet and lifestyle. Take action, get tested and change your lifestyle - you may prevent a stroke.”

High blood pressure is referred to as a ’silent killer’ for good reason. 16 million people in the UK have high blood pressure with many more unaware they have the condition. Most people can be treated effectively and benefit greatly by making small but significant lifestyle changes. Cutting down on alcohol, stopping smoking, reducing stress levels and leading a healthier lifestyle can all help lower your blood pressure and reduce your risk of stroke.

You can easily find out your blood pressure by asking your doctor for your blood pressure measurement, or you can take a blood pressure measurement yourself at home using a blood pressure monitor. It’s quick and painless, but it could potentially save your life.