Breast elevation could be the key to building a better sports bra

Large-breasted women often have trouble finding a sports bra that fits, is comfortable and keeps their breasts from jostling too much, causing pain. If you're one of those women, fear not. Scientists are trying to build you a better bra. They even produced a study about it.

Researchers at the University of Wollongong in New South Wales, Australia, tested three bra types on 20 women, average bra cup size DD, while they ran on a treadmill. One was an experimental bra designed to both compress and elevate the breasts, another was a commercial encapsulation sports bra and the third was a placebo bra. We're not really sure what a placebo bra is, but we're guessing Victoria's Secret won't have a version anytime soon.

Sports bras are typically designed to encapsulate or compress the breasts. Encapsulation bras give support to each breast via separate cups usually made of rigid material.They also frequently have a bra band made of sturdy elastic, and wide, padded straps.

Compression bras are made of elastic and push both breasts together against the chest wall. According to the study, encapsulation bras typically do a better job than compression bras of keeping breasts from moving too much, but they also tend to be uncomfortable. Hence the need for a better sports bra.

The study's experimental bra had the same basic structure of the commercial and placebo bras, but the stiff material in the cups was replaced with elastic rubber material that had greater stretch resistance and was designed to compress the breasts. High-density foam pads placed in the cups also elevated the breasts.

Breast movement relative to trunk movement was measured via markers placed near the neck and on the left heel. Movement was also measured with infrared light-emitting diodes placed on both nipples under each bra using double-sided surgical tape. It hurts just to write that.

Researchers measured vertical breast displacement relative to the torso, vertical breast velocity and breast compression and elevation. Participants were asked to rate bra fit comfort, breast discomfort and how much they thought their breasts moved.

All bras measured about the same for vertical breast displacement and breast velocity. However, breast elevation in the experimental bra was significantly better than the commercial and placebo bras. The runners reported less breast and bra discomfort while wearing the experimental bra compared with the other two bras.

Researchers believe that having the breasts more elevated might be the key to greater comfort, because elevation lessened the tension and loading on supportive breast tissues, not allowing them to stretch as much.

The study authors believe the findings may prove useful in developing new sports bras that are both functional and comfortable.

The study appears in the July issue of the journal Medicine & Science in Sports & Exercise.

-- Jeannine Stein

Photo: Finding a comfortable, supportive sports bra can be difficult for some women.

Book Reviews: 'The No Om Zone,' 'The Yoga Body Diet' and 'Healing Yoga for Neck & Shoulder Pain'

Some people use yoga to strengthen, stretch and relax muscles; others delve into its lifestyle and spiritual aspects. Here are three new books with varying approaches to the 5,000-year-old practice.

“The No Om Zone” bills itself as a “no-chanting, no-granola, no-Sanskrit practical guide to yoga.” This book by Kimberly Fowler, founder of the L.A.-based YAS Fitness Centers, is geared to athletes and others who want to improve muscle tone and flexibility, take away aches, alleviate pain and calm the mind. Fowler promises you won’t have to go sit on a mountaintop and chant to achieve these results.

The former triathlete started doing yoga in 1983 to rehabilitate after an injury and became a fan after seeing the benefits to her body and athletic performance. She was turned off, however, by "elitist" classes targeted to the few who could do pretzel poses and handstands. Today, the motto in her yoga classes is “safe, fun and effective.”

Her book offers short workouts for 13 parts of the body, including the neck, arms, core/abs, lower back, hips and knees. Each body part gets its own chapter describing and showing the anatomy of the area, common injuries, recommended yoga poses for it and a workout routine typically lasting about 10 minutes. Poses are accompanied by photos, step-by-step guides, difficulty ratings, descriptions of benefits, tips and modifications to make them easier.

Fowler does manage to slip some mind-body material into the book. The first body part addressed is the head, for example, and here she talks about the benefits and practice of meditation and describes how to do yoga breathing.

This is a good book for those who want yoga workouts targeted to individual body areas as opposed to a one-size-fits-all workout. Fowler also offers a "No Om Zone" DVD containing three 15-minute workouts.

“The Yoga Body Diet,” by Kristen Schultz Dollard and John Douillard, is everything “The No Om Zone” is not. Not only is it not a no-granola book, it even includes recipes for granola.

Dollard, digital director at Self magazine, is a yoga teacher and former editor of iyogalife.com. Douillard directs LifeSpa, an ayurvedic retreat center in Boulder, Colo., and has written and produced numerous health and fitness books, CDs and DVDs.

Their pretty book – generously illustrated with colorful pen-and-ink drawings – says it can help you get a “yoga body” in four weeks through eating, exercising and de-stressing according to the principles of yoga and ayurveda.

The book describes ayurveda as yoga’s sister science, one of the world’s oldest medical systems practiced by 80% of India’s population today. Dollard and Douillard say their mission is to present “ayurveda’s greatest hits” and teach you how to use it for weight loss.

“Yoga Body” kicks off with a quiz to determine what ayurvedic “type” you are: vata (airy), pitta (fiery) or kapha (earthy). Each type is told what kinds of foods to eat and avoid, yoga moves to do and lifestyle changes to make. Recipes for chai tea, pad Thai, roti pizza and other dishes include variations for each ayurvedic type.

The book’s illustrated yoga pose guide is easy to follow, with about 75 positions that range from the simple corpse pose to the more challenging revolved half-moon.

The book at times has the feel of an overly simplified greatest hits compilation as it offers its take on ayurvedic practices. Some of the recommendations – such as to stop snacking and eat only three meals a day – may not work for some or even have proven benefits. But those interested in the ayurvedic philosophy may find the book an approachable starting point to determine whether they want to go further into the practice.

“Healing Yoga for Neck & Shoulder Pain” zeroes in on the area of the body where many people feel the effects of stress. Author Carol Krucoff, a yoga therapist at Duke Integrative Medicine in Durham, N.C., writes that neck and shoulder tension, tightness and discomfort are the top complaints of her students. Krucoff says she’s been successful in helping people find lasting relief with yoga, though it doesn’t happen overnight.

Krucoff, a former Washington Post journalist, looks at the practice of yoga through this lens, exploring the science of neck pain and yoga; the anatomy of the spine, shoulders, neck, face and jaw; the role of stress and emotions in neck and shoulder pain; and the best postures for sitting and standing.

She explains how, where and when to do yoga; how to breathe properly; and how to do 38 poses to help the neck and shoulders. Simple line drawings illustrate the mostly gentle exercises. Some of the stretches can be done in an office chair. 

“Healing Yoga” is a good introduction for those who want to focus on this part of the body, or ease into yoga for physical reasons or lack of familiarity with the practice. The book’s production values are basic, but the writing is clear, informative and inspiring.

Krucoff writes that the best healing comes when people bring the lessons of yoga into their daily lives.

“Rather than muscle your way into a yoga pose, you learn to relax into it -- using the tools of gravity, patience, and the breath -- to allow the pose to deepen and unfold,” she says. “Over time, with regular practice, the lessons learned on the yoga mat begin to influence how you live in the world.”

-- Anne Colby

Photos, from top: "The No Om Zone: A No-Chanting, No-Granola, No-Sanskrit Practical Guide to Yoga," Kimberly Fowler, Rodale Books, $19.99; "The Yoga Body Diet: Slim and Sexy in 4 Weeks (Without the Stress), Kristen Schultz Dollard and John Douillard, Rodale Books, $21.99; "Healing Yoga for Neck & Shoulder Pain: Easy, Effective Practices for Releasing Tension & Relieving Pain," Carol Krucoff, New Harbinger Publications, $17.95

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Free yoga in Malibu, plus breakfast -- does it get any better than this?

If we had to put together a perfect weekend morning, it would probably involve some form of exercise, being outside and food. Guess we're not alone in enjoying that scenario, since this weekend Yoga on the Pier is returning, a series of free Saturday morning yoga classes on the Malibu Pier, followed by a free continental breakfast at the Beachcomber Cafe. Yes, we said free, and free.

This is the second year of the series, sponsored by radio stations KIIS-FM (102.7) and KYSR-FM (98.7), in which people at all levels of yoga -- even rank beginners -- are invited to take part in the classes, which go from 8:30 a.m. to 10 a.m. Coming back for another round of teaching is Los Angeles-based yoga instructor Lori Rischer, who does a basic vinyasa flow class with modifications for those who may have less experience.

"It's great to start your weekend this way, in one of those most beautiful places in the country, doing something healthy, and listening to great music. It's one of those experiences that feeds your soul on so many levels."

Rischer also works in radio marketing and promotion for a record label, so she knows her way around a playlist. Music is an important component of the classes, and Rischer spends a good amount of time putting together an eclectic array of tunes that flow along with the yoga: Kings of Leon, Stevie Wonder, Mariah Carey, Fabolous. "All the music I play is inspirational and encouraging," she says.

After class, students can hang out and eat and enjoy the scenery. A few practical notes: Rischer recommends bringing a yoga mat, towel, water and a light jacket or sweatshirt because the mornings can be cool. Because the classes have become so popular, a space must be reserved in advance; go to the KIIS-FM or 98.7 FM websites to sign up (other details about parking, etc. are on both sites). The series goes until Sept. 4.

"Yoga allows us to check out of the insanity of our lives," Rischer says. "When you come here, you're able to put all of that on hold, and just be in the moment. When you're on the pier and listening to the music, this allows you that chance to catch your breath."

-- Jeannine Stein

Photo: Free yoga classes are held on Saturdays throughout the summer on the Malibu Pier. Credit: David Iino

Get health info, meet Mario Lopez at the Alive and Well L.A. health expo

What's more fun and less stressful than going to the doctor, but still good for you? Attending the Alive and Well L.A. health expo this weekend, where health screenings, information on disease prevention and exercise programs will be available to the public.

The free, two-day expo, to take place at the Los Angeles Convention Center this weekend from 10 a.m. to 5 p.m., will feature a number of health-centric celebs such as trainer Bob Harper from "The Biggest Loser," Dr. Robert Rey, aka "Dr. 90210," and "Extra" host and uber-workout guy Mario Lopez.

If you're feeling ultra-fit, you can see how you measure up to Lopez on Saturday afternoon at the Celsius Fitness Age Challenge, where cardio, strength and endurance tests will determine your fitness age. Our money's on Lopez, but heck, give it a shot.

Or, check out GE's Healthymagination Tour to see a 3-D model of your muscular, cardiovascular, nervous, and skeletal systems -- and upload to them to your Facebook page. Of course, if your physique leans more toward Homer Simpson than Lance Armstrong, you may want to keep that information to yourself.

Other attractions will help get you moving, such as the soccer challenge booth and the rock climbing wall. Plus, you can bone up on information about kidney health and nutrition and cancer treatment, and meet Dr. Peter H. Grossman of the Grossman Burn Centers. A number of NBC4 on-air personalities will be in attendance as well.

-- Jeannine Stein

Photo: Meet Mario Lopez during Saturday's Celsius Fitness Age Challenge at this weekend's Alive and Well L.A. health expo. Credit: Tasos Katopodis / Getty Images for Celsius

Book Review: 'Gold Medal Fitness' by Dara Torres

Dara Torres was 41 when she won three silver medals at the 2008 Beijing Olympics, beating women years her junior and becoming the oldest swimming medalist in the history of the Games. Her wins were a victory for older athletes everywhere. 

In "Gold Medal Fitness," written with Billie Fitzpatrick, Torres answers the question many have asked her since: How did she do it?

Her new book -- a follow-up to her memoir, "Age Is Just a Number"  -- outlines the fitness program that she says remade her body and helped her win races long past the age at which most competitive swimmers hang up their goggles.

"Gold Medal Fitness" shows readers how to replicate her type of workouts and perhaps experience greater success in their own athletic endeavors. It describes the swimmer's approaches to goal-setting, diet and exercise; offers 35 days of simple menu plans; features pictures and descriptions of the kinds of exercises and stretches that are a mainstay of her workout; and gives tips on cardio and recovery.

Torres says she has become stronger, leaner and more efficient through a type of strength training she learned from Andy O'Brien that works on three planes of movement to strengthen core muscles. She says most exercise equipment is designed to strengthen one or two muscle groups at a time on a singular plane, whereas most life activities and sports work on multiple planes: up and down, forward and back, side to side and rotating top and bottom.

Though she says the "deceptively simple" exercises shown in her book can be done by people at any level of fitness, they do require equipment and a commitment to learning the proper form. Access to a gym -- as well as a workout partner or trainer -- is probably a given, since exercises call for a BOSU trainer, a Swiss ball, a medicine ball, dumbbells, a cable machine and an incline bench. 

Torres has attained her flexibility, she says, from a resistance stretching program called Ki-Hara that she learned from Steve Sierra and Anne Tierney. Ki-Hara incorporates eccentric training, which contracts and lengthens muscles at the same time. Torres says this type of training builds more muscle power, helps create fast-twitch muscles and speeds recovery. She says Ki-Hara has "literally changed" her body so that she's become faster in the pool and more in balance. These exercises don't require equipment, though a yoga mat, towel and Swiss ball can be used.

Early fitness important to cutting future risk of diabetes, heart disease

Attention, college students: Get off that shuttle bus and start walking to class.

You’re already eating a diet of mainly beer and pizza, staying up all hours of the night, and living in cramped, potentially germ-infested dorms. The last thing on your mind is whether you’re setting yourself up for future cardiovascular disease or Type 2 diabetes.

Now might be a good time to start thinking about it…

A new study by Tufts University scientists found that body fat percentages are not the only precursors to health problems later in life. A person's physical fitness may matter a lot more -- at least when it comes to developing cardiovascular disease or diabetes.

Motivated in part by the astounding growth rate of obesity amongst college students -- approximately 31% of U.S. college students are overweight or obese -- researchers at Tufts' Friedman School of Nutrition Science and Policy tracked the health and health-related behaviors of 564 male and female college students over a nine-year period. They tracked body fat, fitness level and risk factors such as cholesterol and blood glucose levels.

Their findings: Students who were physically fit -- regardless of their body fat content -- had lower blood triglycerides, higher HDL (the "good" cholesterol). That effect was especially marked in women.

The fitter students also had lower blood glucose levels, an effect that was especially marked in men.

The findings are important, says Jennifer M. Sacheck, one of the study authors, because they suggest that the roots of later disease may be laid down early. "Because most of these health problems show up more often later in life, most studies have focused on adults, and very few have been done on college populations or anyone younger," she said in a phone interview.

However, she added, because students won't be tracked through their lives, there's no way to guarantee that heart disease and diabetes actually will develop in those students who look like they're heading that way.

The study does suggest that maybe we should change the way we think about health -- basing it not so much on weight and body fat composition, but more on physical fitness and the frequency of exercise.

And, Sacheck says, the message has particular importance for college students who are known to be more careless and reckless with their health than other age groups:

"In college, you think you're invincible, at the peak of your health, and that your body can handle anything. But my message [in this study] is that even at this age your body is susceptible."

For those who have long cursed the Body Mass Index, which stratifies a person's health level based on weight and height equations, this study is heartening. Perhaps it's time to stop worrying about the number on the scale and whether you can still fit in  the jeans you wore in high school, and instead pat yourself on the back for running each morning. It might seem paradoxical, but being physically active and a bit pudgy might be better than skinny and unfit.   

Here's the study abstract (the full report is available for a fee) plus a news release from Tufts laying out the nuts and bolts of the research and its findings.

And here's a link to the website of physiologist Linda Bacon, one of the proponents of health at every size.

-- Jessie Schiewe

Photo credit: Los Angeles Times

Book Review: 'Diet Myths That Keep Us Fat' by Nancy L. Snyderman

The Information Age has not been kind to the dieter. The sheer volume of nutritional data available today can be overwhelming. And dietary advice seems to change with the season -- eat more carbs, don't eat carbs, count calories, don't count calories, cut back on fats, eat all the fats you want. Who can keep up?

NBC News chief medical editor, physician and author Dr. Nancy L. Snyderman attempts to bring some sanity to the table with her book "Diet Myths That Keep Us Fat," now out in paperback.

In it, she examines the many diet and nutrition beliefs floating around today -- some that she says are true and others that are anything but. She looks at popular weight-loss strategies and describes their origins, how they work, whether they're effective and how they stack up medically and nutritionally. 

Snyderman's perspective is both personal and professional. She writes about gaining the typical "freshman 15" when she started college -- and how she kept gaining until she eventually tipped the scales at 200 pounds. She experimented with fad diets to lose weight and spent years going up and down in weight. She writes, "I've starved myself, and I've pigged out; I've binged, dieted, skipped meals, and lived to tell about it."

She eventually saw a therapist and gained insight into her overeating. "Although I still consider myself a work in progress, I learned to lay the foundation for a healthier life, in much the same way I was laying a foundation for my medical career," she writes. Today she looks at food as fuel, eating foods she likes in moderation and letting herself indulge in treats now and then. She exercises regularly with activities that are convenient for her and that she enjoys. For her, this is an effective and healthy way to keep off the extra pounds.

It's this relaxed approach to eating and exercise that she brings to "Diet Myths." Written in a conversational style, the book is engaging even as it's discussing the glycemic index, the pros and cons of diet drugs and surgeries and how hormones can influence your hunger and weight.

One of Snyderman's major points is that calories do count. (High-protein, low-carb diets, she says, work primarily by restricting calories.) She offers easy ways to think about calories and keep track of them without feeling as if you're doing so. She does the same thing with carbs -- and emphasizes that because our bodies need them to function properly they shouldn't be eliminated from our diets.

Catching up with riders on the AIDS/LifeCycle ride from S.F. to L.A.

The AIDS/LifeCycle ride kicked off Sunday, as about 2,150 people started pedaling their bicycles for the seven-day, 545-mile ride from San Francisco to Los Angeles to raise money for people with HIV.

The official AIDS/LifeCycle site allows us armchair cyclists to experience the event, courtesy of copious photos and daily postings from several bloggers. From roadie Ken, (a roadie in this context is part of the support crew -- people who serve food, help with medical needs, provide water, load gear, etc.), we get this: "Roadie Revelation #2 -- When a rider approaches you with a sad look in their eyes and says, 'I just want to apologize in advance,' it means their bag is heavy. Like really heavy."

But the riders are pressing on in good spirits. On day four, the second-longest day of the ride (97.7 miles), blogger Jasmine posted this: "Even amidst the breathtaking land and seascapes today and the entertainment at reststops, there was a moment when I was reminded again that our participation is so much more than just riding bikes. At mile 34, on a rural road paralleling the highway, a woman sat outside her minivan, waving at passing cyclists and saying, 'thank you for riding for me.'"

The L.A. Times' Michael Owen is also taking part in the ride, and so far has posted updates from day one and day four on the Outposts blog. On Wednesday, he posted this: "But for all its danger, the bike is also an affirmation of freedom, of strength, even of recovery. Over and over this week I've heard stories of coming to this ride that combine a loss -- often the AIDS-caused death of someone loved--with a decision to reverse one's own physical decline, however mild (or potentially severe -- the Positive Pedalers, a group of HIV-positive cyclists, have a highly visible presence on the ride). For many people, the ride is no mere demonstration of commitment to 'fighting AIDS.' It’s a lever, flipping the sentiments that accompany loss and failure into a tangible dividend for the suffering. Just as the bicycle lends a new scale to our physical movement, the ride multiplies our hope."

For those who would like to greet the riders when they arrive in Los Angeles, closing ceremonies take place June 12 at the VA Center on Wilshire Boulevard.

-- Jeannine Stein

Photo: Riders from a previous AIDS/LifeCycle pedal through California. Credit: AIDS/LifeCycle

'Biggest Loser' brand rolls out a new game and a resort in Malibu

Pick your pain: You can go to "The Biggest Loser," or "The Biggest Loser" can come to you.

NBC Universal Television is scheduled to announce Thursday the opening of a second fitness resort — this one in Malibu, not far from the ranch where the reality weight-loss show is shot. The first resort linked to the TV show is near St. George, Utah. NBC has not ruled out the possibility of additional locations.

Also being unveiled today: A revised version of "The Biggest Loser" Wii game. Upgrades include progress tracking and a body analyzer, which makes the workouts and challenges harder as you get fitter.

"It's a dynamic routine; it will change," said David Sapienza, senior producer for game maker THQ. So just when you're getting the hang of squats, he said, "it's going to move you into lunges ... it's going to give you that extra push."

The new version also allows you to virtually pit yourself against other players online -- say, your best friend who lives across the country. (Consider it an opportunity to do some long-distance nagging. Or bragging.)

Though NBC as a network has its struggles, the "Biggest Loser" continues to be a reliable bright spot for the network, in no small part because of the unprecedented branding and franchising avenues. Fans gobble up "Biggest Loser" blenders, cookware, scales, protein powders, meal programs, DVDs, music, online fitness programs, an at-home Know Your Number blood test like the one the contestants use at the ranch, fitness clothing ... well, you get the idea. 

Unfortunately, they still haven't figured out a way to get someone else to do your workouts for you or an easier way to make the weight fall right off.

Sigh.

Job training at Volkswagen includes a fitness program

Most of us with computer-centric jobs don't have to worry about being in shape to get work done. As long as we can lift our fingers to the keyboard, we're good.

But some occupations require more activity. Take production workers at Volkswagen's new assembly plant in Chattanooga, Tenn. They're required to go through a fitness program to make them athletic enough to be able to handle the rigors of various jobs.

According to this Associated Press story, before the Volkswagen plant opened, some workers were already going through the fitness training program, which consists of daily two-hour workouts geared toward functional exercises that focus on muscle groups and movements required in job tasks. Cardiovascular training and stretching are also included.

Some of the workers -- many of whom don't have a history in manufacturing -- have noticed benefits of the training, such as clothes fitting more loosely. One employee said in the story that he'd already lost 30 pounds, while another, who likened the program to boot camp, lost 60.

Although many companies offer employee workout and wellness programs, they typically are not mandatory (exceptions include fire and police departments). Some also offer incentives such as stocks, prizes and money if employees lose weight and get in shape.

-- Jeannine Stein

Employees at the Volkswagen assembly plant in Chattanooga, Tenn., work with resistance bands as part of a functional workout. Photo credit: Bill Poovey / AP