Intermittent Fasting, also known as IF, is a pattern of eating that is fast becoming popular. Instead of limiting what you eat, one simply has to change when you eat. There are many benefits of doing IF including gaining leaner muscles, losing weight effectively, and reducing inflammation, amongst others.
How you do IF is simple – you prolong the time you fast. The fasting time includes the times you do not eat such as when you sleep. There are many benefits of doing Intermittent Fasting, which includes weight loss.
There are many ways or methods of doing IF. Most of the time it is done on a daily basis so it becomes part of your routine. Some do a 24-hour fast within a week’s time frame. However, IF is effective only if you do it at around the same time every day.
Whether we are conscious about it or not, we are already eating around the same time every day so all that one needs to change when trying out Intermittent Fasting is to simply not eat after a certain amount of hours.
Here are some examples of Intermittent Fasting methods:
You have a window of 8 hours to eat in a day and the rest is slotted for fasting. You can “skip” breakfast or have it at noon and end your eating period at 8 pm. You can also choose to have your breakfast at your usual time and end your eating period 8 hours later. The timing is completely up to you.
The Warrior Method
A more extreme method of having only a 4-hour window to eat, some say that the Warrior Method has helped them gain a better relationship with food. However, it is not recommended that you start off your Intermittent Fasting journey with this method straight away.
The 24-Hour Fast
For this method, you only fast for effectively one day or continuously for 24-hours. For example, you have your last meal on at 8pm on Tuesday evening and don’t eat anything until 8 pm Wednesday evening. That is just an example and you can choose any day of the week to do this.
Spontaneous Method
This method is for those who are unable to follow any of the methods shown above. You are able to skip meals when you can or choose to fast for a whole day when you feel like it. Find the best timing to suit your needs and lifestyle.
There are many benefits of Intermittent Fasting but you will not be able to reap its benefits if you are not aware of what you’re eating and continue to consume junk food.
Strong consumer demand makes Versa the fastest selling product in Fitbit history
HONG KONG, June 5, 2018 /PRNewswire/ — Fitbit, Inc. (NYSE: FIT), the leading global wearables brand, today announced that it has shipped more than one million Fitbit Versa™ devices since general availability began on April 16, demonstrating strong consumer demand for a well-designed, health and fitness-focused smartwatch with long battery life and broad compatibility, at an affordable price point. Additionally, Fitbit announced that more than 2.4 million users have already used its new female health tracking feature, which became available to all Fitbit users last month.
Fitbit Versa(TM)
“With Fitbit Versa, we are delivering on our promise to offer a true mass appeal smartwatch with engaging new features. The positive response to Versa shows that we are filling this void and well positions us to gain share of the fast-growing smartwatch market,” said James Park, co-founder and CEO of Fitbit. “The engagement we’ve seen with our new female health tracking feature further demonstrates the value our users see in being able to get a more comprehensive look at their overall health and wellness, in a single place, in a way that other available cycle tracking tools cannot.”
Within the first two weeks that female health tracking was first made available to iOS and Windows users, more than 1 million users began using this feature. Now with cross platform availability for Android users as well:
More than 2.4 million users have added the feature to their Fitbit app
1.8 million users have added at least one period to the calendar
More than 500,000 users have added two or more retrospective periods
Nearly 700,000 users have logged one or more symptoms
With female health tracking, Fitbit users can better understand their overall health and wellness by accessing their data all in one place. Combined with the user’s sleep and activity data, Fitbit is providing a way for its users to gain a better understanding of how their cycle impacts other aspects of their health and wellness, while also potentially creating one of the largest databases of female health.
Fitbit continues to see growth in apps and clock faces built for Fitbit OS. Through its software development kit (SDK), more than 18,000 developers have joined the Fitbit developer community and over 900 apps and clock faces have been built.
Fitbit Versa is available for HK$1798 in black with a black aluminum case, gray with a silver aluminum case, or peach with a rose gold aluminum case; accessories range from HK$238 to $788. Fitbit Versa Special Edition, is available for HK$1998 in a lavender woven band with rose gold aluminum case or charcoal woven band with graphite aluminum case, each with an extra black classic band. The Versa and accessories is available in Hong Kong stores including Sound and Vision (HK International Airport), @E-lifestyle, Fortress, Broadway, Chung Yuen, LOG-ON, Lane Crawford, GigaSports, City Chain, Wilson and Weareready.hk Concept Store.
About Fitbit Versa
Fitbit Versa is your personalized daily health and fitness companion: a modern, full-featured and competitively priced smartwatch that helps empower you to take action, make the most of every moment, stay connected and reach your goals. A 24/7 health and wellness companion, Versa helps you reach your goals with a personalized on-device health dashboard, new female health tracking feature[i], and an advanced health and fitness experience — all with 4+ days battery life[ii]. Versa also helps you stay connected with advanced smart features like phone-free music, secure, wallet-free payments, notifications, and Android quick replies — along with more than 900 popular brand, developer and Fitbit Labs apps[iii], and customizable clock faces.
About Fitbit, Inc. (NYSE: FIT)
Fitbit helps people lead healthier, more active lives by empowering them with data, inspiration and guidance to reach their goals. As the leading global wearables brand, Fitbit designs products and experiences that track and provide motivation for everyday health and fitness. Fitbit’s diverse line of innovative and popular products include Fitbit Blaze®, Fitbit Charge 2®, Fitbit Alta HR™, Fitbit Alta®, Fitbit Ace™, Fitbit Flex 2®, and Fitbit Zip® activity trackers, as well as the Fitbit Ionic™ and Fitbit Versa™ smartwatches, Fitbit Flyer™ wireless headphones and Fitbit Aria 2™ Wi-Fi Smart Scales. Fitbit products are carried in over 45,000 retail stores and in 86 countries around the globe. Powered by one of the world’s largest social fitness networks and databases of health and fitness data, the Fitbit platform delivers personalized experiences, insights and guidance through leading software and interactive tools, including the Fitbit and Fitbit Coach apps, and the Fitbit OS for smartwatches. Fitbit Health Solutions develops health and wellness solutions designed to help increase engagement, improve health outcomes, and drive a positive return for employers, health plans and health systems.
Fitbit and the Fitbit logo are trademarks or registered trademarks of Fitbit, Inc. in the U.S. and other countries. Additional Fitbit trademarks can be found at www.fitbit.com/legal/trademark-list. Third-party trademarks are the property of their respective owners.
[i] Female health tracking is available to adults 13 and over in the U.S.; ages may vary by country. [ii] Battery life use varies with use and other factors; 7+ hours playing playback and using Connected GPS. [iii] Because Fitbit Labs content is experimental in nature, users may experience minor issues, and the time period for which apps and clock faces are available may be limited.
Maybe you already know about Intermittent Fasting (IF) and are still wondering if you should try it.
Our body goes into certain processes and changes when we fast in regards to our genes, hormones and cellular repair. During the fasting state, our body utilizes stored fat as a source of energy. But what are the benefits of IF?
It simplifies your day
Instead of having your breakfast in the morning, have it when you start eating for the day or dive straight into lunch if that is the case.
If you cook your own meals that means you have one less meal to prepare and think about.
IF is easier than dieting
Intermittent Fasting is not a diet fad or pattern. It is a pattern of eating and therefore encourages a change in behavior. It is fairly easy to adapt once you get over the fact that you do not need to eat all the time.
Helps you to lose weight
Maybe this is the reason why you would want to try IF. As you adapt to your preferred IF routine, you and your body will be able to adjust accordingly and therefore be able to burn more fat. Do note that some exercising will help you in losing weight faster and there are no magical way to lose weight as fast as you would like to.
You live longer
Logically, when you are starving your body finds a way to extend your life. IF activates your body’s mechanisms to prolong your life without actually starving.
Reducing inflammation
IF is able to reduce inflammation in your body, according to some studies.
Exercise is Medicine® (EIM), a global health initiative managed by the American College of Sports Medicine (ACSM), encourages primary care physicians and other health care providers to include physical activity when designing treatment plans and to refer patients to evidence-based exercise programs and qualified exercise professionals, especially those with the EIM credential.
EIM is committed to the belief that physical activity promotes optimal health, is integral in the prevention and treatment of many medical conditions, and should be regularly assessed and included as part of health care.
Worldwide, it is estimated that physical inactivity causes:
6% of the global burden of disease from coronary heart disease;
7% of Type II Diabetes; and
10% of breast and colon cancer cases.
Inactivity also causes 9% of premature mortality, or more than 5.3 million of the 57 million deaths that occurred worldwide in 2008. On the other hand, regular physical activity:
reduces mortality and the risk of recurrent breast cancer by approximately 50%.
reduces the risk of developing Alzheimer’s disease
lowers the risk of all-cause, cardiovascular, and cancer-specific specific mortality in adults with higher levels of muscle strength
leads to higher academic performance in children and adults
Despite these health concerns of being physically inactive:
More than half of U.S. adults (56%) do not meet the recommendations for sufficient physical activity set forth by the 2008 Physical Activity Guidelines for Americans,
U.S. adolescents and adults spend almost eight hours a day in sedentary behaviors, and
As much as 36% of adults engaged in no leisure-time PA at all.
Work sites have the potential to influence a great number of adults – many of whom spend the majority of their day sitting. In fact, our working environment is becoming increasingly more sedentary. Since 1950, 30% of Americans worked in high-activity occupations. By 2000, only 22% worked in high-activity occupations. Conversely, the percent of people working in low-activity occupations rose from 23 to 41%. Combined with the added life pressures (i.e. financial responsibilities, family issues) working professionals are finding that regular physical activity outside of the workplace is low on their priority list and often head home at the end of a long day instead of the gym.
Decreasing physical activity leads to reduced workforce output (presenteeism), greater absenteeism (due to illness), and lower physical functionality. Work sites are increasingly becoming more aware of these direct and indirect costs of inactivity, and are seeking out innovative strategies such as bike to work programs, work site wellness initiatives, as well as standing and/or treadmill desk stations.What is the role of EIM in the work setting?
EIM seeks to support these new and innovative work site wellness programs and concepts by providing an additional level of infrastructure to promote physical activity to employees. Many large employers have onsite health care professionals to provide yearly physicals and acute health services for their employees. EIM calls upon work site health care professionals to:
Assess the physical activity levels of all patients that they see
Provide information and education on the importance of regular physical activity
Give a basic exercise prescription (as appropriate)
Refer employees to existing programs or fitness facilities located at the worksite
Maintain close communication with onsite exercise professionals about the activity levels of inactive employees
Eating mini meals. Unlike the snacks you probably nosh on (like an apple or walnuts), which have individual benefits, mini meals provide a balanced combination of carbohydrates, protein and fat. … If you’re moderately active, you can aim for a range of 1,500 to 1,800 calories, or six mini meals each day.
Think of these foods as support mechanisms on your path towards fat loss, as any diet that keeps the pounds off requires sustained effort and exercise.
I often entertain the thought of industry disruption. Who will be next?
A daunting thought, but having seen what has happened to the taxi industry and reading Grab Car co-founder’s LinkedIn post on how their 5-year old startup celebrated their 1 billionth ride across Southeast Asia – there’s plenty of food for thought in what lies ahead for other industries. The question is, which one?
I joined a gym back in the day. I felt my life changed when I signed on. I was a bunny during the first three months, patted myself on the back for using what I had paid three times a week. As the months dwindled with auto-debit dues in force, here was a subscription for a useful use of bathrooms to shower in between work and dinner outings. My main issue with the gym membership was one of human relationships. I didn’t feel I belonged and it wasn’t my fit. But that was personal. And like a bad relationship you yearn to get out of, I bode time.
Are health clubs and gyms a thing of the past?
In short, I’d say NO – but only if, only if there’s a major disruption to the industry. I keenly observe the Aussie/NZ fitness industry as it has been quite revolutionary, and inspirational. In fact, so inspirational that it’s sent ripples across the seas towards SEA as many Aussie fitness entrepreneurs have ventured towards the Asia side of the Pacific to expand their brands network. A few names to boot; Lorna Jane, Boost Juice, Dave Nuku of Fire Station & Michelle Bridges (Biggest Loser), F45, Bianca Cheah of Sporteluxe (funny that we’re distantly related!!), etc.
Running events have mushroomed!
Fitness in Asia is fast catching up too, and the landscape is so different from just 2 years ago; evident in the increase in the number of health, fitness & sporting events across the region; from community events, fundraisers e.g. MERCY International Humanitarian Run which we created and organised, to sponsored events like Standard Chartered Marathon Races, OCBC Cycle Race, The AIA Music Run, Reebok Spartan, Ironman – they’re all in the region.
One would think – hey, won’t these people who sign up for these runs and events need more training, hence head to the gym more? Truth is, people are moving out of gyms and into parks, workplace workouts and fitness events. Zumba after work is a norm now. It’s no wonder startups like Classpass, Guavapass or KFit have started disrupting the big gym brands. Consumers have more choice, and get a better deal – so why not support a smaller but personal establishment?
I worked on a PR campaign for a big gym franchise 9 years ago and that was eye opening. I had ideas then, but they didn’t fly. They seem to be flying now.
I’m sure you’ve heard fitness trainers saying this – engage your core, engage your core! Your “core” refers to the muscles that surround your midsection, the part that runs from the top of our pelvic bone to the top of your stomach, wrapping around to your lower back. Basically it’s your trunk area.
Why does your “core” need to be strong? It needs to be not only strong, but also flexible and coordinated to help you in every action and movement. The core area helps us flex, extend, side-bend and rotate your trunk in all directions, as well as keep the trunk stable. Along with your hips and lower back, the abdominal muscles is crucial in keeping our centre strong so that we can use our arms and legs powerfully without hurting your spine.
Why is core engagement important?
A strong core is important in maintaining good physical health. Remember, your core is the building block for your entire body’s posture and overall movement. Once you have strong core muscles, you can improve your balance, coordination and stability, as well as reduce any risk of lower back pain and injury.
Besides athletes and sportsmen, elderly persons can also greatly benefit from having a strong core.
Building the exercise routine
Incorporate practicing core engagement exercises so you can also build endurance around your other muscles. A very simple tip, is to ensure holding a good posture at all times. This simple practice naturally engages your core! So when you’re standing, your spine is more or less in its natural curve. Once you’re used to it, it will become second nature and standing with a relaxed core will actually feel weird.
Six packs equal a strong core?
Let’s start with aspiring towards a lean physique…without a six pack. Most people with six packs are truly inspiring and disciplined; keeping an extremely strict exercise regime and maintaining a planned nutritional schedule and intake. Often pictures of athletes or models parading their six packs are taken during their peak conditions where they have activated both their transverse and rectus abdominus. They don’t usually look like that all year round. In truth, this kind of lifestyle is not realistic for ordinary people like us who do not have 6-8 hours to exercise every day. Abdominal definition is, in many cases, a side effect of being strong and healthy. In other words, strengthen your Transverse Abdominus.
What’s the Tranverse Abdominus?
Transverse Abdominus, or TVA, is the deepest layer of abdominal muscles. It covers our whole torso from ribs to pelvis and from front to back. The TVA muscles are set horizontally like a weight belt or corset and it does not move your pelvis or spine. It helps with your breathing and also helps stabilise your spine, in addition to forceful exhaling of air from the lungs and compress the internal organs.
Why is the TVA so important as a core muscle?
The TVA helps stabilise your spine and is one of the main muscles that helps stabilise the lumbar spine, which is the bottom part of the spine. You can tell you have a weak TVA when you have lower back pain.
When you strengthen your TVA, you not only strengthen your back, which is important for many other activities such as lifting stuff, sitting, walking and many more activities that involve limb movements.
When your TVA is weak your abdominal wall will bulge outwards and your pelvis may rotate and your may increase the risk of a curvature of the spine. In other words, strengthen your core to decrease the risk to your spine. It also helps you to trim your stomach area.
How do you build on the TVA as a core muscle then?
There’s no one magical exercise routine, but a combination of movements that engage the core in a way that works so much better than crunches and sit-ups.
Planks are well known for “working” the core, but some other exercises include pull-ups, jumping, spinning, and rolling.
These movements have one thing in common – and that is, none of them are “isolation” exercises. Basically, in order to do those movements, you need to use your abdominals to maintain your posture and stability throughout the motion.
Core engagement exercise tips
Engage your core while seated
A lot of us sit for long periods of time either at the office or while driving. For this very reason, practising and engaging your core is especially important as you sit down or get up from your chair or car seat.
Step 1: Sit up straight in your chair, with your shoulders over your hips, then let your back relax back against the backrest.
Step 2: Sit up into your original position again and feel that light sense of tension in your abs needed to hold yourself up. It should not be much. Just a light, but deep, engagement. This is the level of engagement you want to have while you walk, run or do any movement throughout your day.
Abdominal Vacuum
Step 1: Sit up tall on a chair. Straighten your spine and place your feet flat on the floor.
Step 2: Draw your bellybutton in toward your spine, engaging your core muscles. Do not hold your breath; instead breathe deeply and evenly.
Step 3: Contract your abdominals or pulse the muscles in and out until your muscles fatigue.
You can practice the abdominal vacuum exercise throughout the day while you are sitting on a chair.
Engage your core – AsiaFitnessToday.com
Abdominal Hold
Step 1: Sit on the edge of a chair with a straight spine and your feet flat on the floor.
Step 2: Place your palms flat on the seat of the chair, curling your fingers around the edge of the seat.
Step 3: Engage your core muscles by drawing your bellybutton in toward your spine. Press down with your hands and draw your knees toward your chest, lifting your feet two to four inches off the floor.
Repeat this exercise as many times as you can during a one-minute interval.
How about other times when we are not sitting or exercising?
Keep your core engaged lightly and gently during any and all movement: when you first get out of bed (with a gentle stretch), while walking, getting into and out of your car, at the office at your desk, and most definitely while you run or walk or do any kind of fitness activity, standing in line, cooking dinner, even while brushing your teeth.
When you focus your mind on your core several times a day, you are in touch with a deeper part of yourself, in the present moment.
Reminding ourselves to keep our core engaged
Make it a game…how many muscles can you engage in any movement if your core is engaged. Feel the difference in how you move when your core is or is not consciously employed. How about setting an alarm on your phone, with a ring tone that is unique to remind yourself to engage your core?
Revisiting the benefits of breathing right
You might not think about something that happens so automatically as breathing, but it can make all the difference in your workout – especially when doing stomach exercises. Breathing out at the right time tightens your ab muscles and engages your core, so you get more out of your workout. Proper breathing technique can also give you more stamina while on the exercise mat. When exerting yourself, it can seem like a natural reaction to hold your breath. Don’t do this! Keep breathing otherwise you could get dizzy and faint.
Proper Technique
Improper breathing techniques could interfere or delay your ability to get the most out of your ab workout. To get the most oxygen from your lungs to your muscles, it’s important that you draw air deep into your lungs. This is accomplished using a technique known as abdominal breathing.
Abdominal breathing helps you fill your belly with air to get the optimal amount of oxygen into your body. If you’re only pulling air into your chest, you may not get the oxygen you need during a workout.
Ok, some people will say that they breathe with their lungs. This is okay as long as you can feel your abdominal muscles move.
The problem arises when you use your upper chest to breath as this more often than not causes or makes chest pain worse.
Chest breathing are shallow and rapid or fast breaths. This is a stress response and can lead to hyperventilation, which is bad for those with stress and anxiety. You can use abdominal breathing to control your nervous system and encourage your body to relax. When your body is relaxed, it brings a range of health benefits.
Take a quick at the last issue of Running Malaysia where we touched on Breathing. Proper breathing helps you to lose weight as well. So when you’re strengthening your core, don’t forget to breathe.
Credit: Article compiled by Nikki Yeo – Co-founder AsiaFitnessToday.com and ACE-certified Fitness Trainer.
OYSTER BAY, New York, Aug. 30, 2017 /PRNewswire/ — The healthcare wearables market accounts for US$6.8 billion of the current US$25 billion wearables market. ABI Research forecasts that Wearable Healthcare, including healthcare devices, sports, fitness, and wellness trackers will continue to dominate the wearables market and will exceed revenues of US$10 billion in 2022.
Healthcare wearables that monitor health conditions, physical performance, and brain activity will move beyond smartwatches and fitness trackers; they will shrink in size and change in form factor type. Unlike today’s bulky health related devices, ultra-thin and ultra-soft sensors with software analytics make next-generation wearables smarter and more useful.
“As an ultimate form factor of wearables, flexible body-worn sensors are quite an innovation for wearable adoption in healthcare, fitness, and human-machine interface,” says Marina Lu, Senior Analyst at ABI Research. “These sensors can be integrated into a small patch and attached to human skin surface to track vital signs and other biometrics continuously and wirelessly. Some of the implementation examples include electronic tattoos and skin sweat sensors.”
The electronic tattoo developed by Rotex performs many of the typical functions of smart watches and fitness trackers. Not only does it monitor health conditions in real-time, it also provides a different means to control devices as an integral part of IoT. The low cost and disposability of the electronic tattoos further the use cases and value appeal of wearable technology, especially for customers who are price sensitive.
Replacing costly doctor visits and painful lab-based blood tests, non-invasive sweat sensors can measure a set of key biometrics from a single bead of sweat. A few companies are working to capture the sweat sensor market, such as Eccrine System, GraphWear Technologies and Kenzen.
These sensors require flexible components and startup Royole is leading the way. Royole’s plan for mass production of flexible displays and sensors will accelerate the technology adoption for wearables and facilitate more aesthetically-pleasing wearable designs, smaller form factors, and more immersive experiences.
“Health sensors are becoming increasingly commoditized, as they allow continuously physical monitoring with reduced manual intervention and at low cost,” concludes Lu. “While the miniaturized health sensors enable consumers to monitor health conditions by themselves and be aware of their own health care, they also extend to the enterprise market by delivering superior analytics for clinical and medical research. Once privacy and security concerns are addressed and standardization in health communication protocols are put into place, the next-gen of wearable healthcare will be ushered in.”
ABI Research stands at the forefront of technology market intelligence, providing business leaders with comprehensive research and consulting services to help them implement informed, transformative technology decisions. Founded more than 25 years ago, the company’s global team of senior and long-tenured analysts delivers deep market data forecasts, analyses, and teardown services. ABI Research is an industry pioneer, proactively uncovering ground-breaking business cycles and publishing research 18 to 36 months in advance of other organizations. For more information, visit www.abiresearch.com.
