Life in the HEALTH lane: July 2008

Walking every day but can't lose weight? Maybe you're not sure when the best time to exercise is, or how to get rid of a potbelly. Guy answers your burning fitness questions
so you can get the most out of your workout.

Q: I walk almost every day, but haven't lost any weight. What am I doing wrong?

A: Without knowing the rest of your story, I'd ask you to consider this: how far and how fast are you walking, and do your courses include hills, stairs or soft sand? If not, increase the difficulty of your route and speed up. Also, what are you eating? Exercise is only one part of the weight-loss equation. Walking burns fat, which keeps weight under control, but if you want to lose stubborn kilos you have to look at higher-intensity movement. For example, if a 68kg woman leisurely walks 2.5km in 30 minutes she'll burn 470kJ, but if she runs the same distance in 15 minutes she'll burn 710kJ. Additionally, your metabolism will stay elevated five times longer after a vigorous workout than after an easy one, so make the most of this and push yourself a little harder for better results.

Q: When's the best time to exercise - first thing in the morning or late at night?

A: Some scientists believe the best time is in the afternoon, between 2pm and 6pm, when your body temperature is usually highest, your muscles are looser and flexibility peaks. It definitely makes sense to be weight training at this time. Personally, I like to get my workouts out of the way in the mornings - and a recent US study found that 75 per cent of morning exercisers stuck to their workouts after a year, as opposed to just 25 per cent of evening exercisers. But for many this isn't possible, so choose what's most convenient for you. I believe any time of day is the right time - just as long as you do it!

Q: My husband carries most of his weight on his tummy. What's the best way
to get rid of a potbelly?

A: There should always be a two-pronged attack - diet and exercise. Losing a spare tyre is harder than losing fat from any other area of the body, but it can be done. As a personal trainer I can tell you that successful 'losers' aim for an effort of six to eight, on a scale of one to 10, when exercising. Their tough workouts involve brisk walking including hills, jogging on flat ground or pedalling a bike at 20km/h. If you do these types of activities a minimum of five days a week, for at least 30 minutes each session, then you're giving yourself the best chance of reducing stomach fat.

Nutrition expert Dr Johnny Bowden adds: 'Eat foods that will not raise your blood sugar too high or too fast. This helps create a metabolic environment geared to fat loss.'

Q: It's winter and I'd like to join a gym, but I don't know where to start.

A: Use this checklist to help you choose the gym that's right for you:

Location: Is it close to home or work?

Hours: Most gyms have long opening hours on weekdays, but weekends can be limited.

Reputation: Speak to current members, or check out internet feedback.

Classes: Are they run at convenient times?

Contracts/fees: Check the fine print. The first price is often not the best, so bargain for a deal.

Test drive: Ask for a free week before you sign up. Look at who goes, staff attitudes and involvement, facilities and cleanliness.

Ref: New Idea

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The Good

1) High content of polyphenols.

The polyphenols originate from the skins, seeds, and vine stems of the grapes while some are formed during the process of vinification. In nature they exhibit a wide range of biological effects as antioxidants, antimicrobials, and modulators of various enzyme systems. These antioxidants come in two main forms: flavonoids and nonflavonoids. Other types of alcohol, such as white wine and beer, contain small amounts of flavonoids, too, but red wine has higher levels. Resveratrol is the nonflavonoid antioxidant that researchers are most interested in.

2) Coronary heart disease (CHD).

One of most well-documented benefits of red wine is a heart protective effect. Moderate consumption of red wine on a regular basis may be a preventative against coronary heart disease. The regular drinking of red wine has been suggested as the explanation for the "French paradox", the relatively low incidence of coronary atherosclerosis in France as compared with other Western countries, despite the generally high intake of saturated fat in the French diet. Scientists believe the red wine reduces the risk of coronary heart disease by reducing production of low density lipoprotein (LDL) cholesterol and boosting high density lipoprotein (HDL) cholesterol and by reducing blood clotting.

3) Cholesterol.

One of the most important benefits of regular wine consumption is an increase in levels of high-density lipoprotein (HDL) cholesterol (the "good cholesterol"). One to 2 drinks per day of red wine have been shown to increase HDL cholesterol by about 11-17%. This extra HDL cholesterol can then serve to remove some of low-density lipoprotein (LDL) cholesterol (the "bad cholesterol"), from the circulation and lessen the amount of material available for fatty plaque formation. Plaque formation may be further hindered by the polyphenols in red wine that possess antioxidant properties.

4) Blood clots.

Red wine produces anticlotting, or antithrombotic, action. Light to moderate consumers of wine have lower levels of protein fibrinogen, that promotes blood clot formation. Recent study demonstrated that in addition to alcohol, the polyphenols in red wine also promote anticlotting effect.

5) Atherosclerosis.

Red wine may prevent the initiation and progression of atherosclerosis (hardening" or "furring" of the arteries). Atherosclerosis starts when blood vessels begin to lose their natural ability to relax, or vasodilate. Both the alcohol and polyphenols appear to favorably maintain healthy blood vessels by promoting the formation of nitric oxide (NO), the key chemical relaxing factor that plays a important role in the regulation of vascular tone.

6) Hypertension.

Excessive alcohol consumption is generally considered a risk factor for hypertension. However, there is some evidence of red wine favorable effects on blood pressure. Two glasses of red wine (250 ml), taken together with the meal, lower post-meal blood pressure in hypertensive persons. French researchers suggest that a moderate regular wine drinking may reduce the hypertension-related risk of death.

7) Risk of death from all causes.

European researches suggest that moderate red wine intake has a protective effect on all-cause mortality. According to studies from the UK, Finland, France and Denmark moderate consumption of wine is more beneficial than that of beer or spirits. In general, moderate daily intake of red wine (22-32 g of alcohol) is associated with a lower risk of death from all causes by 30% compared with abstainers. Sounds quite impressive!

8) Stroke.

Red wine consumption may have a protective effect on the risk of ischemic stroke.

9) Kidney stones.

Red wine intake reduces the risk of kidney stone formation.

10) Alzheimer's disease.

Moderate wine drinking correlates with a lower risk for Alzheimer's disease. Resveratrol, a red wine polyphenol, was found to produce neuroprotective effects.

11) Smoking. Acute smoking significantly impairs vasodilatation. Red wine, with or without alcohol, decreases harmful effect of smoking on endothelium (layer of cells that provide a friction-reducing lining in lymph vessels, blood vessels, and the heart).

The Bad

1) Migraine.

Red wine may trigger migraine headaches in some sufferers.

2) Dehydration.

Alcohol is a dehydrating agent.

3) Impairment of driving-related skills.

Even low amounts of alcohol can adversely effects attention and motor skills. In fact, many serious accidents are alcohol related.

4) Interactions with medications.

Alcohol may interact harmfully with a great number medications: anticoagulants, medication for diabetes, beta blockers, antihistamines, antibiotics, antidepressants, pain relievers, sleeping pills.

5) Intoxication.

Alcohol is a downer that reduces activity of the central nervous system. High amounts of alcohol can turn into intoxication and hangover. The alcohol intoxication causes loose muscle tone, loss of motor coordination, slower reaction times, lowering of caution and other negative effects.

6) Pregnancy.

Drinking alcohol during pregnancy can cause a number of birth defects, ranging from mild to severe. Alcohol is quickly transferred from the mother's bloodstream to the baby's. Researchers have not been able to determine the exact amount of alcohol that is "safe" for the development of the baby. (The truth is we don't really know what a safe level of alcohol consumption is for a pregnant woman).

7) Liver.

Over time, large amounts of alcohol can contribute to the build-up of toxins and other harmful materials in the liver, permanently damaging its function known as liver cirrhosis.

8) Alcoholism.

Heavy drinking can develop into an addiction. Excessive alcohol use can lead to a great number of serious diseases.

The key: The key to benefit from red wine consumption is Moderation and Regularity. Heavy drinking (>131 g/day) of any alcoholic beverage significantly increases the risk of death