Cardio Is Not The Answer

What are your exercise goals? Are you looking to get fit, drop fat, get stronger, improve your health? If so, lots of cardio is not the way to reach any of those goals.

Unfortunately, way too many people still think that cardio is the be-all, end-all, all purpose exercise. It's not. If you want to participate in a 5K or a marathon or something in between, of course you need to walk or run to train for it but if your goal is fat loss or general fitness or improved  health, you need a good dose of strength training.

Strength training will make you look better, feel better, and function better.

When done correctly, it will make you stronger, help reduce the fat that covers your muscles to get that toned look most people want. (Of course, if you're going for the skinny-fat look, just keep focusing on cardio-cardio-cardio.)
 

If you're not already lifting weights, I highly encourage you to do so. Use challenging weights, not baby weights that you can performs tons of reps with.

Find someone who truly knows what they doing and have them design a  program for you. It doesn't matter if you want to join a gym or work out at home with no equipment; a good trainer will be able to create an effective  program for you regardless.

If you do join a gym, don't spend a lot of time on the resistance machines. Focus on free weight exercises where you are supporting your own bodyweight. Perform compound movements, learn about progressive resistance, and keep your reps on the lower end.

Challenge yourself and you'll be surprised how quickly you start to see a difference. 

That said, don't go crazy. Being on the verge of throwing up, constantly gasping for breath, and/or collapsing at the end of a training session does not constitute a good workout and will not get you better results. You can feel that way and still not be doing the right things to significantly change your body.

Train smarter.

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65+ Fit Facts

• If you don’t weight train regularly, you can lose as much as 80% of your muscular strength by age 65.

• According to a recent study, senior citizens who exercise live longer, healthier, happier lives. 

 

• Exercise builds strength and improves balance and flexibility, which reduces the risk of falling. Falling is one of the leading causes of death for those over the age of 65. 

• Walking is the most popular activity for seniors followed by exercising with equipment, net fishing, camping, and swimming. 

• You're never too old to start exercising.  Benefits from physical activity are observed even in those who only start exercising in the 70s, 80s and 90s.

• A study supported by the National Institute on Aging found that seniors can preserve their memory and the size of their brain by walking at least 6 miles a week on a regular basis.

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The Importance Of Strength Training

With 2/3 of Americans officially categorized as overweight or obese, it's important for people to drop excess body fat and get more fit. Obviously, I would encourage anyone who is over fat to exercise. However, I'm concerned that too many people focus on regular physical activity solely as a way to manage their weight.

That's a big mistake. Studies have shown that inactive people of appropriate weight are at higher risk for disease than active people who are overweight. I wish people would realize that just being thin does not mean someone is healthy and fit.

Another issue is that so many people are still under the false impression that cardiovascular exercise is the key to weight loss but that's a topic for another day. Today I want to focus on the physical, mental and emotional benefits of strength training.
 
Besides the weight management benefits of strength training (improving body composition, lowering body fat and boosting metabolism), below are some of the many other health benefits:

* Increases bone density (helps prevent osteoporosis)
* Lowers blood pressure
* Improves glucose tolerance and insulin sensitivity (reducing your risk for type 2 diabetes)
* Elevates mood (reducing the risk of depression)
* Increases muscle strength (without resistance training, adults lose about one-half pound of muscle per year)
* Reduces gastrointestinal transit time (helps you be more regular)
* Improves joint health (reducing arthritis pain and stiffness)
* Boosts your immune system (you'll get sick less often)
* Increases your blood level of HDL (good) cholesterol
* Improves sleep quality
* Lowers your resting heart rate (your heart doesn't have to work as hard)
* Improves flexibility
* Increases tendon and ligament strength
* Improves posture
* Decreases your risk of injury
* Improves self-esteem, confidence and self-worth
* Increases energy
* Maintains or improves lower back strength
* Improves balance, mobility and stability (which helps prevent falls)
* Maintains or improves mental sharpness (helps prevent Alzheimer’s and dementia)

95-year old Body & Soul member

Regular strength training will improve the quality of your life. Stronger muscles make everyday chores easier and help you maintain your independence as you age. It reduces the risk of injury and assorted diseases.



So, if you don't already, start lifting weights. If you're a novice, get someone knowledgeable to set you up on a routine and to show you correct form.  You'll feel better, you'll look better and you'll be healthier, whether or not you need to shed any weight.

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Improve Your Quality Of Life - The Many Health Benefits Of Strength Training

With all the information out there about the benefits of exercising, it always surprises me when someone tells me how they just heard/read that exercise can ___________ (fill in the blank). One of my boot campers recently recited a bunch of exercise benefits that she just learned while listening to NPR.

I was surprised that she was surprised.

I have to remind myself that not everyone is in this field so they wouldn't necessarily pay attention to that type of information and lots of people hate exercise so they probably tune it out even if they do come across it.


That being said, this is your health, well being and quality of life, people, so you should be paying more attention.

I've posted this before but it obviously merits another mention.

Besides improving body composition, lowering body fat and boosting metabolism, below are some of the many benefits of regular strength training:

* Increases bone density (helps prevent osteoporosis)
* Lowers blood pressure
* Improves glucose tolerance and insulin sensitivity (reducing your risk for type 2 diabetes)
* Elevates mood (reducing the risk of depression)
* Increases muscle strength (without resistance training, adults lose about one-half pound of muscle per year)
* Reduces gastrointestinal transit time (helps you be more regular)
* Improves joint health (reducing arthritis pain and stiffness)
* Boosts your immune system (you'll get sick less often)
* Increases your blood level of HDL (good) cholesterol
* Improves sleep quality
* Lowers your resting heart rate (your heart doesn't have to work as hard)
* Improves flexibility
* Muscle strength is significantly associated with lower cancer mortality (add in cardiovascular fitness and mortality drops even lower)
* Increases tendon and ligament strength
* Improves posture
* Decreases your risk of injury
* Improves self-esteem, confidence and self-worth
* Increases energy
* Maintains or improves lower back strength
* Improves balance, mobility and stability (which helps prevent falls)
* Maintains or improves mental sharpness (helps prevent Alzheimer’s and dementia)

The bottom line is that strength training improves your quality of life. It reduces the risk of injury and assorted diseases. Stronger muscles make everyday chores easier and help you maintain your independence as you age.

So, if you don't already, start lifting weights. You'll feel better, you'll look better and you'll be healthier, whether or not you need to shed any weight.

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Exercise Even More Important For Those Over 45

Way too many people think that exercise is for the young. Way too many people also think of exercise only as a means to a hot body.

We need to change our way of thinking.

The U.S. population is aging, getting fatter and more inactive. Contrary to popular belief, you don't get weak and frail because you get older. The truth is, people get weak and frail because they do nothing to maintain their muscle and bone fitness as they age.

Because our lives are so less physical than in previous generations, we must challenge our bodies through exercise to maintain our health and fitness.

Without regular exercise that includes strength training, we gradually become less fit as we get older. And, according to a report in the October 26th issue of Archives of Internal Medicine, that loss of fitness accelerates after age 45.

Research has shown that individuals with poor fitness levels have a higher risk of a variety of diseases and have a harder time functioning independently. However, compared to sedentary individuals, those who are physically active, don't smoke and maintain a healthy body composition have higher fitness levels throughout their adult lives.


<== Not Annie. :-)

Annie, my 93 year-old Body & Soul member is a great example. She lives alone and still drives. That's possible because she remained active throughout her life and she still lifts weights three times a week. She's had her share of medical problems but she gardens and is able to do all kinds of things around her house because she has maintained her fitness.

I have other members in their 60s and 70s who continue to golf, bowl and play other sports. I've even had a few who participated in the Senior Olympics. Aren't those types of activities more interesting and fun than sitting around watching TV or complaining about your aches and pains?

The bottom line is that regular exercise improves the quality of your life. Period. You can find a partial list of the many varied health benefits of exercise here ==> Exercise Benefits (Scroll down about half way through the post.)

It's never too late or too soon to start. Get moving.

Strength Training 5x More Effective Against Low Back Pain Than Aerobic Exercise

Are you one of the many people who experience low back pain? If so, you're not alone. It's estimated that approximately 80% of North Americans suffer from lower back pain at some point in their lifetimes, and for 85% of them the pain is chronic.

You're better off using strength training to reduce the pain and improve lower back function rather than aerobic exercise, according to research from the University of Alberta, done in conjunction with the University of Regina.

Study participants were people with chronic back pain. One group took part in a 16-week strength training program and used load-bearing machines, dumbbells, barbells and other resistance equipment. The second group engaged in aerobic exercise such as using an elliptical crosstrainer, walking on a treadmill, jogging, etc.

The strength training group exhibited a 60% improvement in function and pain levels compared to just a 12% improvement for the aerobicizing folks.

Robert Kell, an assistant professor of exercise physiology at the University of Alberta, Augustana Campus says, "Any activity that makes you feel better is something you should pursue, but the research indicates that we get better pain management results from resistance training."

Kell believes that that the difference in results is due to the whole-body approach used with the resistance training group. He said, "We tried to strengthen the entire body and by doing that, we decreased the fatigue people felt throughout the day. They were better able to perform their activities of daily living."

The benefits of resistance training to improve the lives of back pain sufferers are clear from this and other studies. However, please be sure to get proper instruction on the right exercises to use and how to do the exercises correctly.

Researchers Prove Strength Training Is Better Than Cardio To Lose Belly Fat

If you're trying to drop pounds and lose belly fat you need to look at the big picture.

First and foremost is proper nutrition. Say it with me now, "You can't out-train a bad diet." :-)

After good eating habits comes exercise. Here's where many people are misinformed. Their first thought when they want to lose weight is to do cardio. It's understandable; I used to think the same thing.

If you compare the same number of minutes of strength training versus traditional cardio, cardio does burn more calories during that time. However, strength training burns more calories overall. How is that possible, you ask?

Afterburn. When you stop performing traditional cardio, your body stops burning extra calories pretty much right away. When you finish a weight training workout, your body's metabolism stays elevated for many hours afterward.

In fact, according to a study in The Journal of Strength and Conditioning Research, women who completed an hour-long strength-training workout ended up burning an average of 100 more calories in the following 24 hours than they did when they hadn't lifted weights. 100 extra calories may not seem like much but it all adds up.

You can also increase your afterburn by increasing your weights. In a study published in Medicine & Science in Sports & Exercise, women burned nearly twice as many calories in the two hours after their workout when they performed 8 reps with a challenging weight than when they completed 15 reps at a lower weight. (Always use good form, of course.)

Can you lose weight without exercising? Yes, but check this out...

University of Alabama at Birmingham researchers compared dieters who strength trained 3 times a week with those who did aerobic exercise for the same amount of time. Everyone ate the same number of calories and lost about the same amount of weight- 26 pounds. So why not just keep mindlessly walking on the treadmill while watching TV or reading a magazine?

Besides the fact that we need to maintain our muscle to maintain our independence as we age, the study participants who pumped iron lost pure fat while 8% of the aerobic exercisers weight loss came from muscle. You don't want to lose muscle! Besides its obvious physiological importance, muscle gives you that tight, defined look that most of us want. Ever hear the term "skinny fat"? Yuck.

I would love to know how many more inches and sizes were lost by the strength trainers than the aerobicizers. One pound of muscle takes up less space than a pound of fat so the weight lifters had to have ended up smaller than their cardio bunny counterparts.

And isn't that the real goal? Who cares how much weight you lost on the scale if you still look like cased sausage in your favorite outfit?

Another bonus for those who strength trained? Researchers discovered that pumping iron is better at reducing the intra-abdominal fat that's not only unflattering but is associated with multiple diseases, including cancer and diabetes.

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Quit the excuses, ladies!

Can you handle the truth? If so, here's an excellent article from Simon Dainton, a U.K. personal trainer.

Quit the excuses, ladies!

Afraid of Bulking Up? Want Long, Lean Muscles?

I came across this myth again the other day. You see it a lot on some of the fitness forums. It's related to the "low weight, high reps to tone" B.S. that too many women still believe.

So, I was channel surfing recently and saw part of an infomercial for some fitness product. The hawker was touting the idea that its use would give you the long, lean muscles that women want (as opposed, of course, to the Hulk-style bulk you'd get from picking up anything heavier than a 5 lb. dumbbell).

Where's an eye rolling smilie when you need one?

It makes no sense. Many women lug around purses that weigh 10 lbs.; moms carry 20-25 lb. kids without a second thought. Yet these same women panic at the thought of using 10 pound dumbbells. How many moms do you know who busted out of their blouses from all the muscle they built from lifting their children?

Anyway, Here's a great blog post I just ran across.

The Myth of "Longer and Leaner"
by Geralyn Coopersmith, MA, CSCS

Fit and Female blog

Have you ever heard someone tell you they know of a workout that makes you "longer and leaner"? Did you believe them? If so, I have some prime real estate in Florida that you might be interested in. Yeah, sure there's a few gators scrambling around amidst the reeds...and a bit of a stench, but its really not that bad once you get used to it.

Seriously though, the truth is exercise can make bodies "leaner", but it can't make them"longer". "Lean" means that you have proportionately more muscle tissue and less fat tissue. That is certainly a realistic goal to have with any consistent workout routine. But "length" is another matter all together. Muscle length is a function of your limb length. Folks with longer bones (such as the femur in the leg and the humerus in the arm) have longer muscles strung across them to make them move properly.

No matter what you may read on the cover of a magazine -- no exercise program will make you "longer"...although there was that medieval torture "the rack"...hmmm...maybe they were on to something... could be the next Thigh Master...but I digress. The truth is if you are an adult then your limb length is set. So unless your limbs happen to be made of salt water taffy -- they won't get LONGER from exercise.

I am particularly sensitive to this subject because I think a lot of exercise professionals deliberately distort the science to get people to sign on to a particular program. Let me say here that I am a big fan of both yoga and Pilates. Moreover, I think they each have their own significant contributions to make as part of a well-rounded fitness program. But I think that many times women gravitate towards these types of workouts (in lieu of weight training) because they are afraid of developing "big, bulky muscles" from weight training. Nothing could be further from the truth.

When many women think of "lifting weights" they call to mind mental images of enormous female body builders who make Lou Ferrigno look like Gwyneth Paltrow. But these women are not the norm -- not even in gyms. Look around you. It is very unusual for a woman's body to look that way. Women bodybuilders are doing this as a full-time job, doing far more volume and intensity then "normal" women would working out 3 times per week for an hour. These women are trying to look that way for a certain look needed for competition in their "sport" -- and they train for hours and hours every day. And sadly, many of them use anabolic steroids on top of that to achieve the results they're after. Because it's still hard for a woman to develop "big, bulky muscles" -- even when want to!!

Women simply lack the testosterone levels that men have that allow them to experience significant "hypertrophy" or an increase in muscle size. Study after study has shown that women experience significant increases in strength (similar in relative terms to that of men) without significant increases in muscle size. And weight training has benefits beyond creating "lean" sexy muscles.

* It promotes bone strength and can reduce the chance of developing osteoporosis
* It strengthens joints and connective tissues It helps prepare the body for the physical challenges of everyday life
* It increases metabolism helping the body burn more calories per day
* It can improve posture and correct imbalances
* It increases self-esteem and self-confidence

If you think you might be ready to start a weight training program, I strongly suggest that you get some guidance from a Certified Personal Trainer. There is a lot to know in getting started and developing a safe and effective plan. Just a few sessions in the beginning will set you up so that you use your time wisely, efficiently and get the results you want.

Geralyn Coopersmith, MA, CSCS is an exercise physiologist, certified personal trainer and the creator of The Best Me Ever, a comprehensive weight loss and wellness system just for women.
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From Losing To Lifting

Losing weight only made me feel better about the way I look, and that’s a very shaky foundation. Becoming more fit changed my perception of who I am. ~ Marla Laubisch


I just stumbled upon an awesome article on a website I'd never visted before. It's kind of long but absolutely worth the read. Please do yourself a favor and take a few minutes to check it out.

From Losing To Lifting
by Marla Laubisch

Transforming myself from a couch potato to an athlete has been the most important, life-changing activity I’ve ever engaged in. Apart from my marriage, there’s been nothing else in my life with such profound consequences.

First I should say that a lot of people wouldn’t consider me an athlete at all. At 47 years old, 5’2” and 200+ pounds, I hardly look like one. But the thing is—I act like one. Our actions are what define us, more than our thoughts and beliefs, and definitely more than other people’s beliefs about us. The things you really believe in, the things that really matter to you—you do. Accordingly, that makes me an athlete.

Read the rest at Straight to the Bar.

Why You Need To Strength Train

It happened again!

Even though Body & Soul is a women's fitness center, I do also train men; often those whose wives or significant others are members or clients.

Last night, two members and I were discussing how one of their husbands had recently met with me to learn a strength training program he could do at home. I asked the other member if her husband did any weight training and she replied that he didn't need to because "he has two hollow legs".

Aaaaaaaarrrrrrrrgggggggghhhhhhhh!

That's the sound of my head exploding. Just kidding...sort of.

It is so frustrating to me that with all the information out there about the benefits of regular exercise that even intelligent, educated, regular gym-goers often view it almost exclusively as a weight management tool.

Yes, the majority of Americans are overweight. Yes, regular exercise along with healthy nutrition, will help people shed pounds but that is not the only reason to lift weights.

I'm all in favor of people dumping excess body fat but the physical, mental and emotional benefits of regular physical activity absolutely dwarf the weight control aspect. Studies have shown that inactive people of appropriate weight are at higher risk for many diseases than active people who are overweight. Just because someone is thin doesn't mean they're healthy and fit.

Besides improving body composition, lowering body fat and boosting metabolism, below are some of the many benefits of strength training:

* Increases bone density (helps prevent osteoporosis)
* Lowers blood pressure
* Improves glucose tolerance and insulin sensitivity (reducing your risk for type 2 diabetes)
* Elevates mood (reducing the risk of depression)
* Increases muscle strength (without resistance training, adults lose about one-half pound of muscle per year)
* Reduces gastrointestinal transit time (helps you be more regular)
* Improves joint health (reducing arthritis pain and stiffness)
* Boosts your immune system (you'll get sick less often)
* Increases your blood level of HDL (good) cholesterol
* Improves sleep quality
* Lowers your resting heart rate (your heart doesn't have to work as hard)
* Improves flexibility
* Increases tendon and ligament strength
* Improves posture
* Decreases your risk of injury
* Improves self-esteem, confidence and self-worth
* Increases energy
* Maintains or improves lower back strength
* Improves balance, mobility and stability (which helps prevent falls)
* Maintains or improves mental sharpness (helps prevent Alzheimer’s and dementia)

The bottom line is that strength training improves your quality of life. It reduces the risk of injury and assorted diseases. Stronger muscles make everyday chores easier and help you maintain your independence as you age.

So, if you don't already, start lifting weights. You'll feel better, you'll look better and you'll be healthier, whether or not you need to shed any weight.
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