In this column I am going to offer a smattering of fitness related facts, opinions and studies that have crossed my desk recently. We have addressed many and most of these topics in articles already, but I decided that it would be fun to include "Just the facts" all in one column for those of you in a hurry.

Some quotes from the May 2002 issue of Fitness magazine:

"Running may give your brain a workout too. A recent study presented to the society for Neuroscience found that individual consistently scored significantly higher on intelligence test after taking part in 30-minute runs two or three times a week for a total of three months. These improvements diminished, however, when the runners cut back on their training."

"Ab energizer (the belt with two electrodes that transmit electrical impulses, causing the abdominal muscles to contract and relax). `In theory, these devices can tone muscles - but be prepared for pain,' says John Porcari, Ph.D., an exercise physiologist at the University of Wisconsin at Lacrosse.

The electrical current causes a burning, prickly sensation that can be downright uncomfortable... The more padding around your middle, the more electricity is needed to penetrate the fat down to the muscle. Working out shouldn't be a pain. Save the $59.95."

"Now that I'm in my thirties, I gain a couple of extra pounds every year. How can I stop? Alas, you're not alone. `After around age 35, women lose about a third of a pound of muscle every year, which is usually replaced by body fat,' says Miriam E. Nelson, Ph.D., a scientist at Tufts University in Boston… Less muscle means a slower metabolism, which translates to weight gain.

Your best defense against this phenomenon is strength training. According to a study conducted by Westcott, when women and men lifted weights three times a week for about 20 minutes per session (as well as doing 20 minutes of cardio) they lost an average of nine pounds of fat after only two months without making any other major changes to their fitness routines or adjustments to their diets."

"Fight disease one step at a time. Walking briskly for just 30 minutes a day could reduce your risk of chronic aliments like heart disease, stroke and diabetes by 30 to 40 percent, according to JoAnn Manson, M.D., chief of preventive medicine at Harvard's Brigham and Women's Hospital."

Some Quotes from the RealAge HealthBytes:

"The fittest may indeed survive the longest, according to new research suggesting that physical fitness is more important in death risk than even high blood pressure, high cholesterol or smoking. The study of more than 6,200 US men who underwent treadmill testing for cardiovascular disease found that the risk of death over the next 6 years declined as exercise capacity rose.

This was true of both men with cardiovascular disease and those whose exercise tests were normal… Dr. Gary J. Balady of Boston Medical Center in Massachusetts notes that `encouraging data' on people with and without cardiovascular disease show that the less-fit can improve their survival by becoming more physically active."

"Reclaim your muscle. Muscle loss is a natural part of the aging process, but you can halt the loss of lean muscle mass by regularly lifting weights. In addition to depleting strength levels, muscle loss also can lead to a gradual decrease in bone density and a lowered metabolic rate. (I know this sounds familiar, but is so important.)

However, research shows that age-related muscle loss can be halted, and even reversed, with a weight-training program … Lifting weights for 10 minutes just 3 times per week can man your RealAge as much as 1.7 years younger."

A Quote from Bottom Line Personal:

"Don't let back pain hold you back. For years, doctors assumed that an aching back was the result of problems in the spine…The latest scientific evidence shows that these conditions, while often present, are rarely the cause of pain. Only about one in 200 cases actually requires medical or surgical treatment.

Most back pain is caused by nothing more than muscle tension… People naturally get anxious when they're in pain. And anxiety compounds the problem. It further contracts the muscles, increasing the pain … the pain causes stress…which causes more muscle tension…which causes more pain,,, and so on.

To break the cycle, Douglas R. Johnson, M.D. and Ronald D. Siegel, PsyD - authors of the book Back Sense: A Revolutionary Approach to Halting the Cycle of Chronic Back Pain (click on the book cover on the right for more info or to buy) - suggest resuming activities, exercise regularly. It warms and relaxes the muscles - and reduces stress.

Best aerobic activities for back pain sufferers include walking, swimming and bicycling… Simply acknowledging the stress in your life can reduce the intensity of back pain."

A Quote from the American Council on Exercise Fitness Matters:

"Exercise is good for the body in more ways than one. Sure, it helps you get fit and build stronger muscles, but new evidence suggests working up a good sweat may also help fight off skin infections.

Researchers from Eberhard Karis University in Tuebingen, Germany, have discovered that human sweat contains an antibiotic called dermcidin that is capable of limiting disease-causing bacteria such as those responsible for skin infections such as impetigo."

Remember, keep up the good work. And send me your questions.