Well: Ask Well: Swimming to Ease Back Pain

Many people find that recreational swimming helps ease back pain, and there is research to back that up. But some strokes may be better than others.

An advantage to exercising in a pool is that the buoyancy of the water takes stress off the joints. At the same time, swimming and other aquatic exercises can strengthen back and core muscles.

That said, it does not mean that everyone with a case of back pain should jump in a pool, said Dr. Scott A. Rodeo, a team physician for U.S.A. Olympic Swimming at the last three Olympic Games. Back pain can have a number of potential causes, some that require more caution than others. So the first thing to do is to get a careful evaluation and diagnosis. A doctor might recommend working with a physical therapist and starting off with standing exercises in the pool that involve bands and balls to strengthen the core and lower back muscles.

If you are cleared to swim, and just starting for the first time, pay close attention to your technique. Work with a coach or trainer if necessary. It may also be a good idea to start with the breaststroke, because the butterfly and freestyle strokes involve more trunk rotation. The backstroke is another good option, said Dr. Rodeo, who is co-chief of the sports medicine and shoulder service at the Hospital for Special Surgery in New York.

“With all the other strokes, you have the potential for some spine hyperextension,” Dr. Rodeo said. “With the backstroke, being on your back, you don’t have as much hyperextension.”

Like any activity, begin gradually, swimming perhaps twice a week at first and then progressing slowly over four to six weeks, he said. In one study, Japanese researchers looked at 35 people with low back pain who were enrolled in an aquatic exercise program, which included swimming and walking in a pool. Almost all of the patients showed improvements after six months, but the researchers found that those who participated at least twice weekly showed more significant improvements than those who went only once a week. “The improvement in physical score was independent of the initial ability in swimming,” they wrote.

Read More..

Gadgetwise Blog: Q&A: Creating Customized Shortcuts for Microsoft Word

I find the keyboard shortcut for adding a comment to a Word document cumbersome. Can I change it to different keys?

Microsoft Word’s keyboard shortcut for inserting an editorial comment into a document under review (Control-Alt-M in the Windows version or Command-Option-A for the Mac edition) does take three keys to execute, but you can reassign the command to fewer (or a more comfortable combination of) keys.

In recent versions of Word for Windows, click the File tab, then Options and then select the Customize Ribbon tab. In the “Customize the Ribbon and keyboard shortcuts” area, click Customize. Choose the name of the template or document name you want to use in the “Save changes in” area of box.

In the list of Categories shown, select the menu name or category that contains the command you want to change, like “Insert.” In the Commands list, choose the name of the particular action you want to use, like “InsertNewComment.” The box shows the current keys that are assigned for the shortcut, provides a field to create a custom key combination and a button to assign it. Click OK when you have assigned the keys you want to use for the Insert New Comment command; your new command will replace any combinations already in use as shortcuts.

Microsoft has detailed instructions for making custom keyboard shortcuts for Windows on its site, as well as the equivalent steps for Mac users who want to make their own keyboard shortcuts. The box for creating custom keyboard shortcuts also includes a reset button so you can revert to Microsoft’s original shortcuts for the program’s commands if you choose.

Read More..

Meteorite Fragments Are Said to Rain Down on Siberia; 500 Injuries Reported





MOSCOW — Bright objects, apparently debris from a meteorite, streaked through the sky in western Siberia early on Friday, accompanied by a boom that damaged buildings across a vast area of territory. Around 500 people were reported to have been injured, most from breaking glass.




Emergency officials had reported no deaths by Friday afternoon but said that 14 people had been hospitalized.


Russian experts believe the blast was caused by a 10-ton meteor known as a bolide, which created a powerful shock wave when it reached the Earth’s atmosphere, the Russian Academy of Sciences said in a statement. Scientists believe the bolide exploded and evaporated at a height of around 20 to 30 miles above the Earth’s surface, but that small fragments may have reached the ground, the statement said.


The governor of the Chelyabinsk district reported that a search team had found an impact crater on the outskirts of a city about 50 miles west of Chelyabinsk. An official from the Interior Ministry told the Russian news agency Interfax that three large pieces of meteorite debris had been retrieved in the area and that 10,000 police officers are searching for more.


A small asteroid, known as 2012 DA14, is expected to pass close to Earth later on Friday, NASA reported on its Web site. Aleksandr Y. Dudorov, a physicist at Chelyabinsk State University, said it was possible that the meteorite may have been flying alongside the asteroid.


“What we witnessed today may have been the precursor of that asteroid,” said Mr. Dudorov in a telephone interview. Video clips from the city of Chelyabinsk showed an early morning sky illuminated by a brilliant flash, followed by the sound of breaking glass and multiple car alarms. Meteorites typically cause sonic booms as they enter the Earth’s atmosphere. On Friday, the force was powerful enough to shatter dishes and televisions in people’s homes.


“I saw a flash in the window, turned toward it and saw a burning cloud, which was surrounded by smoke and was going downward — it reminded me of what you see after an explosion,” said Maria Polyakova, 25, head of reception at the Park-City Hotel in Chelyabinsk, which is 950 miles east of Moscow. A video made outside a building in Chelyabinsk captured the astonished voices of witnesses who were uncertain what it was they had just seen.


“Maybe it was a rocket,” said one man, who rushed outside onto the street along with his co-workers when the object hit, far out of sight. A man named Artyom, who spoke to the Moscow FM radio station, said the explosion was enormous.


“I was sitting at work and the windows lit up and it was as if the whole city was illuminated, and I looked out and saw a huge streak in the sky and it was like that for two or three minutes and then I heard these noises, like claps,” he said. “And then all the dogs started barking.”


He said that there was a blast that caused balconies to shake and windows to shatter. He said he did not believe it was a meteorite. “We are waiting for a second piece, that is what people are talking about now,” the man said.


The object was visible from the city of Nizhniy Tagil, around 220 miles north of Chelyabinsk, where so many people called an emergency assistance number that it stopped working, the Novy Region news service reported.


The government response on Friday was huge. Seven airplanes were deployed to search for places where meteorites might have fallen and more than 20,000 people dispatched to comb the area on foot, according to the Ministry of Emergency Situations. There were also 28 sites designated to monitor radiation. No unusual readings had been detected, the ministry reported.


The area around Chelyabinsk is also home to “dozens of defense factories, including nuclear factories and those involved in production of thermonuclear weapons,” said Vladimir Lipunov, an astrophysicist at the Shternberg State Astronomy Institute.


“No one needs to be told what the Urals is,” Mr. Lipunov told the NTV television station. “A second hit in the same area is unlikely and everything could have been much, much worse.”


Siberia stretches the length of Asia, and there is a history of meteor and asteroid showers there. In 1908 a powerful explosion was reported near the Tunguska River in central Siberia, its impact so great that trees were flattened for 25 miles around. Generations of scientists have studied that event, analyzing particles that were driven into the Earth’s surface as far away as the South Pole. A study published in the 1980s concluded the object weighed a million tons.


In the United States, NASA alluded to the Tunguska incident when it said that it was watching closely an asteroid 150 feet in diameter expected to whiz past Earth on Friday at a distance of around 17,200 miles, the closest for many decades.


In a statement on its Web site, NASA said on Friday that there was no risk that the asteroid, 2012 DA14, would collide with Earth. But it would pass within “the belt of satellites in geostationary orbit, which is 22,200 miles above Earth’s surface.”


The asteroid is set to pass Earth at around 2:25 p.m. Eastern time, NASA said. “At the time of closest approach, the asteroid will be over the eastern Indian Ocean, off Sumatra,” the agency said.


“Asteroid 2012 DA14 will not impact Earth, but if another asteroid of a size similar to that of 2012 DA14 were to impact Earth, it would release approximately 2.5 megatons of energy in the atmosphere and would be expected to cause regional devastation,” NASA said. The asteroid will not be visible to the naked eye, the agency added.


Referring to the “Tunguska Event,” NASA said the impact of an asteroid just smaller than 2012 DA14 “is believed to have flattened about 825 square miles of forest in and around the Podkamennaya Tunguska River in what is now Krasnoyarsk Krai, Russia.”


Viktor Klimenko contributed reporting from Moscow, and Alan Cowell from London.



Read More..

G.M., Hurt by Europe, Still Increases Profit





DETROIT – General Motors said its profit in the fourth quarter increased slightly as continued losses in Europe offset positive results in North America.




G.M., the nation’s biggest carmaker, said it had net income of $900 million in the quarter, compared to $500 million in the same period a year earlier. Revenue increased to $39.3 billion, up from $38 billion.


The company said strong sales in the surging United States market helped it post a $1.4 billion pretax profit in North America.


But in Europe, General Motors, like many other automakers, is continuing to absorb big losses from the worst sales environment in nearly 20 years. The company said it lost $700 million in the quarter.


The company had modest success in its other international operations, reporting a $500 million profit in Asia and a net income of $100 million in South America.


The fourth quarter capped a transitional 2012 for G.M., its third full year of operations since its bankruptcy and $49.5 billion government bailout in 2009.


While it is struggling to restructure in Europe, the company is in the process of introducing several new models in the United States, including revamped versions of its highly profitable pickup trucks.


G.M. also negotiated a sale of the Treasury Department’s ownership stake in the company.


For the full year, G.M. said it had net income of $4.9 billion compared with $7.6 billion in 2011. Executives said the 2011 profit included $1.2 billion in one-time gains on asset sales.


For the year, revenue grew to $152.3 billion, up from $150.3 billion in 2011.


G.M.'s chief executive, Daniel Akerson, said the company had a solid year in 2012, and said its future performance would depend on growing sales with new models.


“This year our priorities will be executing flawless new vehicle launches, controlling costs and delivering more vehicles to our customers at outstanding value,” Mr. Akerson said in a statement.


G.M.'s big profits in North America will directly benefit its 49,000 hourly workers in the United States, each of whom will receive profit-sharing checks of up to $6,750 for their work in 2012.


Read More..

Well: Life, Interrupted: Crazy, Unsexy Cancer Tips

Life, Interrupted

Suleika Jaouad writes about her experiences as a young adult with cancer.

Every few weeks I host a “girls’ night” at my apartment in Lower Manhattan with a group of friends who are at various stages in their cancer treatments. Everyone brings something to eat and drink, and we sit around my living room talking to one another about subjects both heavy and light, ranging from post-chemo hair styling tips, fears of relapse or funny anecdotes about a recent hospital visit. But one topic that doesn’t come up as often as you might think — particularly at a gathering of women in their early 20s and 30s — is sex.

Actually, I almost didn’t write this column. Time and again, I’ve sat down to write about sex and cancer, but each time I’ve deleted the draft and moved on to a different topic. Writing about cancer is always a challenge for me because it hits so close to home. And this topic felt even more difficult. After my diagnosis at age 22 with leukemia, the second piece of news I learned was that I would likely be infertile as a result of chemotherapy. It was a one-two punch that was my first indication that issues of cancer and sexual health are inextricably tied.

But to my surprise, sex is not at the center of the conversation in the oncology unit — far from it. No one has ever broached the topic of sex and cancer during my diagnosis and treatment. Not doctors, not nurses. On the rare occasions I initiated the conversation myself, talking about sex and cancer felt like a shameful secret. I felt embarrassed about the changes taking place in my body after chemotherapy treatment began — changes that for me included hot flashes, infertility and early menopause. Today, at age 24, when my peers are dating, marrying and having children of their own, my cancer treatments are causing internal and external changes in my body that leave me feeling confused, vulnerable, frustrated — and verifiably unsexy.

When sex has come up in conversations with my cancer friends, it’s hardly the free-flowing, liberating conversation you see on television shows like HBO’s “Girls” or “Sex and the City.” When my group of cancer friends talks about sex — maybe it’s an exaggeration to call it the blind leading the blind — but we’re just a group of young women who have received little to no information about the sexual side effects of our disease.

One friend worried that sex had become painful as a result of pelvic radiation treatment. Another described difficulty reaching orgasm and wondered if it was a side effect of chemotherapy. And yet another talked about her oncologist’s visible discomfort when she asked him about safe birth control methods. “I felt like I was having a conversation with my uncle or something,” she told me. As a result, she turned to Google to find out if she could take a morning-after pill. “I felt uncomfortable with him and had nowhere to turn,” she said.

This is where our conversations always run into a wall. Emotional support — we can do that for one another. But we are at a loss when it comes to answering crucial medical questions about sexual health and cancer. Who can we talk to? Are these common side effects? And what treatments or remedies exist, if any, for the sexual side effects associated with cancer?

If mine and my girlfriends’ experiences are indicative of a trend, then the way women with cancer are being educated about their sexual health is not by their health care providers but on their own. I was lucky enough to meet a counselor who specializes in the sexual health of cancer patients at a conference for young adult cancer patients. Sage Bolte, a counselor who works for INOVA Life With Cancer, a Virginia-based nonprofit organization that provides free resources for cancer patients, was the one to finally explain to me that many of the sexual side effects of cancer are both normal and treatable.

“Part of the reason you feel shame and embarrassment about this is because no one out there is saying this is normal. But it is,” Dr. Bolte told me. “Shame on us as health care providers that we have not created an environment that is conducive to talking about sexual health.”

Dr. Bolte said part of the problem is that doctors are so focused on saving a cancer patient’s life that they forget to discuss issues of sexual health. “My sense is that it’s not about physicians or health care providers not caring about your sexual health or thinking that it’s unimportant, but that cancer is the emergency, and everything else seems to fall by the wayside,” she said.

She said that one young woman she was working with had significant graft-versus-host disease, a potential side effect of stem cell transplantation that made her skin painfully sensitive to touch. Her partner would try to hold her hand or touch her stomach, and she would push him away or jump at his touch. It only took two times for him to get the message that “she didn’t want to be touched,” Dr. Bolte said. Unfortunately, by the time they showed up at Dr. Bolte’s office and the young woman’s condition had improved, she thought her boyfriend was no longer attracted to her. Her boyfriend, on the other hand, was afraid to touch her out of fear of causing pain or making an unwanted pass. All that was needed to help them reconnect was a little communication.

Dr. Bolte also referred me to resources like the American Association of Sexuality Educators, Counselors and Therapists; the Society for Sex Therapy and Research; and the Association of Oncology Social Workers, all professional organizations that can help connect cancer patients to professionals trained in working with sexual health issues and the emotional and physical concerns related to a cancer diagnosis.

I know that my girlfriends and I are not the only women out there who are wondering how to help themselves and their friends answer difficult questions about sex and cancer. Sex can be a squeamish subject even when cancer isn’t part of the picture, so the combination of sex and cancer together can feel impossible to talk about. But women like me and my friends shouldn’t have to suffer in silence.

Read More..

Well: Life, Interrupted: Crazy, Unsexy Cancer Tips

Life, Interrupted

Suleika Jaouad writes about her experiences as a young adult with cancer.

Every few weeks I host a “girls’ night” at my apartment in Lower Manhattan with a group of friends who are at various stages in their cancer treatments. Everyone brings something to eat and drink, and we sit around my living room talking to one another about subjects both heavy and light, ranging from post-chemo hair styling tips, fears of relapse or funny anecdotes about a recent hospital visit. But one topic that doesn’t come up as often as you might think — particularly at a gathering of women in their early 20s and 30s — is sex.

Actually, I almost didn’t write this column. Time and again, I’ve sat down to write about sex and cancer, but each time I’ve deleted the draft and moved on to a different topic. Writing about cancer is always a challenge for me because it hits so close to home. And this topic felt even more difficult. After my diagnosis at age 22 with leukemia, the second piece of news I learned was that I would likely be infertile as a result of chemotherapy. It was a one-two punch that was my first indication that issues of cancer and sexual health are inextricably tied.

But to my surprise, sex is not at the center of the conversation in the oncology unit — far from it. No one has ever broached the topic of sex and cancer during my diagnosis and treatment. Not doctors, not nurses. On the rare occasions I initiated the conversation myself, talking about sex and cancer felt like a shameful secret. I felt embarrassed about the changes taking place in my body after chemotherapy treatment began — changes that for me included hot flashes, infertility and early menopause. Today, at age 24, when my peers are dating, marrying and having children of their own, my cancer treatments are causing internal and external changes in my body that leave me feeling confused, vulnerable, frustrated — and verifiably unsexy.

When sex has come up in conversations with my cancer friends, it’s hardly the free-flowing, liberating conversation you see on television shows like HBO’s “Girls” or “Sex and the City.” When my group of cancer friends talks about sex — maybe it’s an exaggeration to call it the blind leading the blind — but we’re just a group of young women who have received little to no information about the sexual side effects of our disease.

One friend worried that sex had become painful as a result of pelvic radiation treatment. Another described difficulty reaching orgasm and wondered if it was a side effect of chemotherapy. And yet another talked about her oncologist’s visible discomfort when she asked him about safe birth control methods. “I felt like I was having a conversation with my uncle or something,” she told me. As a result, she turned to Google to find out if she could take a morning-after pill. “I felt uncomfortable with him and had nowhere to turn,” she said.

This is where our conversations always run into a wall. Emotional support — we can do that for one another. But we are at a loss when it comes to answering crucial medical questions about sexual health and cancer. Who can we talk to? Are these common side effects? And what treatments or remedies exist, if any, for the sexual side effects associated with cancer?

If mine and my girlfriends’ experiences are indicative of a trend, then the way women with cancer are being educated about their sexual health is not by their health care providers but on their own. I was lucky enough to meet a counselor who specializes in the sexual health of cancer patients at a conference for young adult cancer patients. Sage Bolte, a counselor who works for INOVA Life With Cancer, a Virginia-based nonprofit organization that provides free resources for cancer patients, was the one to finally explain to me that many of the sexual side effects of cancer are both normal and treatable.

“Part of the reason you feel shame and embarrassment about this is because no one out there is saying this is normal. But it is,” Dr. Bolte told me. “Shame on us as health care providers that we have not created an environment that is conducive to talking about sexual health.”

Dr. Bolte said part of the problem is that doctors are so focused on saving a cancer patient’s life that they forget to discuss issues of sexual health. “My sense is that it’s not about physicians or health care providers not caring about your sexual health or thinking that it’s unimportant, but that cancer is the emergency, and everything else seems to fall by the wayside,” she said.

She said that one young woman she was working with had significant graft-versus-host disease, a potential side effect of stem cell transplantation that made her skin painfully sensitive to touch. Her partner would try to hold her hand or touch her stomach, and she would push him away or jump at his touch. It only took two times for him to get the message that “she didn’t want to be touched,” Dr. Bolte said. Unfortunately, by the time they showed up at Dr. Bolte’s office and the young woman’s condition had improved, she thought her boyfriend was no longer attracted to her. Her boyfriend, on the other hand, was afraid to touch her out of fear of causing pain or making an unwanted pass. All that was needed to help them reconnect was a little communication.

Dr. Bolte also referred me to resources like the American Association of Sexuality Educators, Counselors and Therapists; the Society for Sex Therapy and Research; and the Association of Oncology Social Workers, all professional organizations that can help connect cancer patients to professionals trained in working with sexual health issues and the emotional and physical concerns related to a cancer diagnosis.

I know that my girlfriends and I are not the only women out there who are wondering how to help themselves and their friends answer difficult questions about sex and cancer. Sex can be a squeamish subject even when cancer isn’t part of the picture, so the combination of sex and cancer together can feel impossible to talk about. But women like me and my friends shouldn’t have to suffer in silence.

Read More..

Gadgetwise Blog: Tip of the Week: Adjusting Facebook Photo Previews

Hate the way Facebook seems to arbitrarily crop photos you post on your Timeline to fit the square preview windows? On the desktop version, you can change which part of the picture shows in the preview when you’re using Facebook through your Web browser.

To do so, pass the cursor over the image and then click the pencil icon that appears in the top right corner of the post. On the menu that appears, choose Reposition Photo. Click the cursor onto the photo and drag the image until you have the crop you desire for the preview window. Click the Save button. Even though you have now made the photo more appealing for friends browsing your Timeline page, the original image remains uncropped and expands into the full view when someone clicks on the preview window.

Read More..

IHT Rendezvous: Hanging of Militant Raises Questions in India

In my latest column in the International Herald Tribune, I argue that the Indian justice system, which includes shoddy police investigations and the powerful influence of political calculations, is not competent nor fair enough to grant India the moral right to hang a man, assuming that any society can have such a right in the first place.

Page Two

Posts written by the IHT’s Page Two columnists.

On Saturday, a militant who is widely known in India as Afzal Guru, was hanged in a secret operation. The hanging, which was his punishment for assisting five terrorists who had attacked the Indian Parliament in 2001, has raised a number of issues, most of them questions that supporters of human rights have raised since 2004 when he was sentenced to death by the highest court in the land. They believe that he did not receive a fair trial, that he was a convenient scapegoat, that he was a minor player in a crime that the Indian state was not good enough to fully investigate, that he did not deserve to be hanged according to the evidence that was available.

They had solid reasons to say all this, but one of Afzal Guru’s misfortunes was that the liberal voice in India has progressively lost its power and influence because it has lost its credibility with the state, the news media and the fast-changing Indian urban middle class.

In the past, when the liberals took on the state over dams or other developmental projects, or minority rights or the armed activities of tribal gangs that sought their own revolutions, they have been more preoccupied with maintaining their ideological positions and their love for the underdogs than with the practicality of hard facts. So, even though the Indian state’s handling of the Afzal Guru’s case was disgraceful, the voice of the liberals had become too feeble, dull and predictable to intimidate the state. The liberals are seeing their constituency shrink even in mainstream English journalism in India, and they have themselves to blame for this.

Read More..

Deere Net Income Jumps 22 Percent


MOLINE, Ill. (AP) — Farm and construction equipment maker Deere & Co. said Wednesday that its first-quarter net income leaped 22 percent on growing sales of farm machinery at higher prices.


The Moline, Ill., company's earnings soundly beat Wall Street expectations.


In the quarter ending Jan. 31, Deere said it earned $649.7 million, or $1.65 per share, compared with $532.9 million, or $1.30 per share, a year earlier. Revenue rose almost 10 percent to $7.42 billion.


Analysts surveyed by FactSet expected earnings of $1.39 per share on revenue of $6.73 billion.


Deere is executing its marketing plans, expanding its global presence and keeping a tight grip on costs, Chairman and CEO Samuel Allen said in a statement.


The company predicted that sales would rise about 4 percent in the second quarter and 6 percent for the full year. It expects 2013 net income of about $3.3 billion, slightly more than its earlier forecasts and the predictions of analysts.


But Allen cautioned that although Deere sees strong future results on growing need for food, shelter and infrastructure, "the near-term outlook is being tempered by uncertainties over fiscal, economic and trade issues that are undermining business confidence and restraining growth."


After rising initially as high as $98.71, Deere shares turned lower and were down 33 cents to $93.64 in trading about 45 minutes before Wednesday's opening bell.


Deere is the world's largest maker of agricultural equipment, like the bright green tractors and combines that roll on farm fields during planting and harvest seasons. Its fortunes rise and fall with those of farmers. The company said farm business should be good this year, predicting that agriculture and turf equipment sales would rise by about 6 percent, with a 5 percent increase over last year's strong numbers in the U.S. and Canada.


"Relatively high commodity prices and strong farm incomes are expected to continue supporting a favorable level of demand for farm machinery during the year," the company's statement said.


It also predicted that European agricultural and turf sales would fall 5 percent due to economic weakness and a poor harvest last year in the United Kingdom. But South American agricultural sales are expected to rise 10 percent to 15 percent on strong conditions in Brazil. Asian sales are projected to be only slightly higher than last year.


In addition to farm equipment, Deere makes construction and forestry equipment such as backhoes, excavators, riding mowers and leaf blowers, making the company sensitive to movements in the global economy. But Deere predicted that worldwide construction and forestry equipment sales would rise 3 percent this year on higher international sales of construction equipment.


Read More..

Well: Getting the Right Dose of Exercise

Phys Ed

Gretchen Reynolds on the science of fitness.

A common concern about exercise is that if you don’t do it almost every day, you won’t achieve much health benefit. But a commendable new study suggests otherwise, showing that a fairly leisurely approach to scheduling workouts may actually be more beneficial than working out almost daily.

For the new study, published this month in Exercise & Science in Sports & Medicine, researchers at the University of Alabama at Birmingham gathered 72 older, sedentary women and randomly assigned them to one of three exercise groups.

One group began lifting weights once a week and performing an endurance-style workout, like jogging or bike riding, on another day.

Another group lifted weights twice a week and jogged or rode an exercise bike twice a week.

The final group, as you may have guessed, completed three weight-lifting and three endurance sessions, or six weekly workouts.

The exercise, which was supervised by researchers, was easy at first and meant to elicit changes in both muscles and endurance. Over the course of four months, the intensity and duration gradually increased, until the women were jogging moderately for 40 minutes and lifting weights for about the same amount of time.

The researchers were hoping to find out which number of weekly workouts would be, Goldilocks-like, just right for increasing the women’s fitness and overall weekly energy expenditure.

Some previous studies had suggested that working out only once or twice a week produced few gains in fitness, while exercising vigorously almost every day sometimes led people to become less physically active, over all, than those formally exercising less. Researchers theorized that the more grueling workout schedule caused the central nervous system to respond as if people were overdoing things, sending out physiological signals that, in an unconscious internal reaction, prompted them to feel tired or lethargic and stop moving so much.

To determine if either of these possibilities held true among their volunteers, the researchers in the current study tracked the women’s blood levels of cytokines, a substance related to stress that is thought to be one of the signals the nervous system uses to determine if someone is overdoing things physically. They also measured the women’s changing aerobic capacities, muscle strength, body fat, moods and, using sophisticated calorimetry techniques, energy expenditure over the course of each week.

By the end of the four-month experiment, all of the women had gained endurance and strength and shed body fat, although weight loss was not the point of the study. The scientists had not asked the women to change their eating habits.

There were, remarkably, almost no differences in fitness gains among the groups. The women working out twice a week had become as powerful and aerobically fit as those who had worked out six times a week. There were no discernible differences in cytokine levels among the groups, either.

However, the women exercising four times per week were now expending far more energy, over all, than the women in either of the other two groups. They were burning about 225 additional calories each day, beyond what they expended while exercising, compared to their calorie burning at the start of the experiment.

The twice-a-week exercisers also were using more energy each day than they had been at first, burning almost 100 calories more daily, in addition to the calories used during workouts.

But the women who had been assigned to exercise six times per week were now expending considerably less daily energy than they had been at the experiment’s start, the equivalent of almost 200 fewer calories each day, even though they were exercising so assiduously.

“We think that the women in the twice-a-week and four-times-a-week groups felt more energized and physically capable” after several months of training than they had at the start of the study, says Gary Hunter, a U.A.B. professor who led the experiment. Based on conversations with the women, he says he thinks they began opting for stairs over escalators and walking for pleasure.

The women working out six times a week, though, reacted very differently. “They complained to us that working out six times a week took too much time,” Dr. Hunter says. They did not report feeling fatigued or physically droopy. Their bodies were not producing excessive levels of cytokines, sending invisible messages to the body to slow down.

Rather, they felt pressed for time and reacted, it seems, by making choices like driving instead of walking and impatiently avoiding the stairs.

Despite the cautionary note, those who insist on working out six times per week need not feel discouraged. As long as you consciously monitor your activity level, the findings suggest, you won’t necessarily and unconsciously wind up moving less over all.

But the more fundamental finding of this study, Dr. Hunter says, is that “less may be more,” a message that most likely resonates with far more of us. The women exercising four times a week “had the greatest overall increase in energy expenditure,” he says. But those working out only twice a week “weren’t far behind.”

Read More..