Get Fit Facts

more ...Get Fit Facts

2006-08-23T13:22:00.000-07:00

Moved to NEW LOCATION
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You are welcome to register

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Re: [getfitfacts] Is it a Mitzvah to lift weights?

Get Fit Facts
> By Richard Walters, Ma.in Ed.
> ACE Certified Personal Trainer
>
> To my family and friends:
> (article 11)

Thanks Rich. This is a really good article. What about
running? Does that build muscle or is it a strictly
aerobic workout?
Amy
------------------------------------------------------
Great Question...Complicated Answer....
I started outlining the answer to your question:

First of all what does "build muscle" mean?
There are 5 possibilities:
1. increase in muscle size- "hypertrophy" is the technical term.
2. increase in muscle strength .
(Considering 1. and 2. Does Size Matter?)
3. increase in muscle endurance.
4. Increase in muscle definition or "tone."
5. Some combination of the above.

Also, one must consider :
1. gender
2.age
3. limb length
4.muscle length'
5.tendon insertion
6. muscle fiber type
1. increase in strength of connective tissue.
2. increase in bone strength and density.

Yes, running is generally an "aerobic" form of exercise. Although, it depends, in
some cases, it is " anaerobic."
So what is the difference, and what difference does it make anyhow?

...be patient...need time to compose...
----------------------------------------------------------------
Yes, you can "build"....but wait on carrying your SUV till... Yes, you can "build" muscle by running...it depends on...

It is generally accepted that there are two basic types of muscle fibers. Slow twitch (Type I) muscle and fast twitch (Type II) muscle fiber. Research is currently looking at the specific makeup of these fibers and the 'fast' and 'slow' categories are much simplified. It appears that the fast twitch fibers can be further categorized into Type IIa and Type IIb fibers (1)(2).
Until further evidence is available however, these distinctions will help us discuss and understand how muscle fibers affect performance.
Human muscles contain a genetically determined mixture of both slow and fast fiber type. On average, we have about 50% slow and 50% fast fibers in most of the muscles used for movement. The slow muscles contain more mitochondria and myoglobin which make them more efficient at using oxygen to generate ATP without lactate acid build up. So this comes in handy for an "aerobic" workout, such as a long distance run.
In this way, the slow twitch fibers can fuel repeated and extended muscle contractions such as those required for endurance events like a marathon.
The two fiber types generally produce the same amount of force per contraction, but fast twitch fibers produce that force at a higher rate (they fire more rapidly). So a lot of fast twitch fibers can be an asset to a sprinter when there is a limited amount of time to generate maximal force. Fast twitch fibers are also handy for power lifting. So if your looking to build strength, you need to build your fast twitch muscles, so you can lift your SUV out of a parking space.
The slow twitch fibers, on the other hand, fire less rapidly, but can go for a long time before they fatigue. So if your planning to run to Chicago and back, or do 2000 pushups , you need to build up your slow twitch muscle fibers.
Fiber Type and Performance
The genetic component of muscle fiber type can not be overlooked when it comes to performance. Olympic athletes tend to be genetically blessed with large variations in fast and slow twitch fibers that perfectly suit their sport. Olympic sprinters have been shown to possess about 80% fast twitch fibers while those who excel in the marathon may have 80% slow twitch fibers.

...be patient...and don't jump to any conclusions yet...there is much more to explain first...oh, and wait on carrying your SUV to Chicago...

www.getfitwithrich.com

Get Fit Facts
> By Richard Walters, Ma.in Ed.
> ACE Certified Personal Trainer
>
> To my family and friends:
> (article 12)

"I only exercise to lose weight and get thinner. I can burn far more calories doing light cardiovascular work than heavy lifting, shouldn't I just stick to the treadmill?"

While cardiovascular exercise is a great way of burning the fat, adding a little strength training to your workouts will earn you extra calories every day. You'll even be burning extra calories whilst your sleeping or sitting on the couch watching Potatoes Grow.

Aerobic exercise may burn a few hundred extra calories for dinner, but for every additional pound of muscle you gain, your body burns around 50 extra calories every day of the week.

Research has shown that regular resistance training can increase your Basal Metabolic Rate by up to 15%. So for someone burning 2000 calories per day, that's a potential 300 extra calories, more than a Typical Candy bar, burned every single day.

Do not be disheartened if initially you seem to be staying at the same weight or gaining slightly.
Muscle weighs more per square inch than fat, so whilst your weight might not be dropping very quickly, your clothes are feeling baggier and you are seeing a healthier, slimmer and better toned you in the mirror. That's far more important than anything those nasty scales have to say, any time.

If you read The NinJew you may recall 60-30-10-M-S...

Get Fit Facts
> By Richard Walters, Ma.in Ed.
> ACE Certified Personal Trainer
>
> To my family and friends:
> (article 13)
Spot Reduction Myth
Contrary to what the info commercials suggest, there is no such thing as spot reduction. Fat is lost throughout the body in a pattern dependent upon genetics, sex (hormones), and age. Overall body fat must be reduced to lose fat in any particular area. Although fat is lost or gained throughout the body, it seems the last area to become lean or the first area to get fat is the midsection (in men and some women) and hips and thighs (in women and few men). Sit-ups, crunches, leg-hip raises, leg raises, hip adduction, hip abduction, etc. will only exercise the muscles under the fat.

Keep in mind that "under every pot belly is a six pack," and every exercise works
the core muscles, melt off the fat , and see...

www.getfitwithrich.com

Get Fit Facts...www.getfitwithrich.com

2006-06-23T06:24:00.000-07:00

Get Fit Facts
By Richard Walters, Ma.in Ed.
ACE Certified Personal Trainer

Moved to NEW LOCATION check out FORUM at www.ninjewbook.com
You are welcome to register

To my family and friends,

When it comes to diet and exercise there are so many myths and misconceptions, not to mention outright scams. The purpose of this column is to give you the Facts!

For those who are motivated to stay fit this column is for you! Why? Because you won't have to waste a lot of time searching for the truth. You get the Facts right here.

For those who are not motivated to stay fit this column is for you! Why? Because the more we know about diet and exercise, the more motivated we become to want to apply the benefits of fitness.
You won't waste a lot time and money on get fit quick schemes. You get the facts right here.

On June 29, 2006 I will be 54. In addition to other personal goals, I have decided to devote the rest of my life to fitness.
My mission is to stay in tip top shape and to inspire others to do the same.

How?
1.To serve as a role model.
2.To give people the facts about fitness.
3. To give people a simple diet and exercise program that is easy to follow.
4. To give people the why, so they will want to do the what.

If you read my book The NinJew you already know that to get buff 60% is what we eat.
I used to eat mainly to look good. Now I eat to be healthy and to look good. As I point out
in The NinJew, "looking good on the outside doesn't count for much if you're not healthy on the inside."

I have spent an enormous amount of time researching how to eat healthy and look good doing it.

I am going to share with the world exactly what I eat, and why I eat it. I will give you the facts
to support The Perfect Diet . Yes, unless you have allergies to the foods I eat, you are about to learn for free the why, what and how of The Perfect Diet...and
Exercise Plan.

I have no alterior motive. My goal is to give you the true facts about diet and exercise.

I am going to give you just a little bite in every column, so you don't choke on it. I want you to be able to chew on it, swallow it, and digest it.

Are you ready?

For breakfast I eat oatmeal. I mix other foods with it, but for a few days lets learn about oatmeal , which fits into the "C Word" category. Yes, oatmeal is well, a carbohydrate.
and carbohydrates...

No Carb?...Low Carb?...Oyui Veh ...What's A Carb?

(The first in a series of articles...Carbohydrates...The Right Type and Right
Amount play an Important Role In Your Health.)

Regardless of what you've read or heard about the dangers of carbohydrates, they are an important part of a healthy diet. Carbohydrates provide the body with the fuel it needs for physical activity and for proper organ function. The best sources of carbohydrates - fruits, vegetables, and whole grains - deliver essential vitamins and minerals, fiber, and a host of important phytonutrients.

Will Carbs Make You Fat?...Hold that thought, first lets look at the health benefits, understand what a carb is, and know the difference between good carbs
and bad carbs...Then we will get to the fat issue. Ok?

...To Be Continued...
(Richard Walters can be reached at www.getfitwithrich.com or 412-414-3767)

Get Fit Facts
By Richard Walters, Ma.in Ed.
ACE Certified Personal Trainer

To my family and friends

(article 2)

(I threw a big word at you last time without defining it.Terms "phytonutrient" and "phytochemical" are being used interchangeably to describe those plant compounds which are thought to have health-protecting qualities.

What is a carbohydrate?

A carbohydrate is anything your body converts to glucose, or blood sugar, for energy—energy you need to keep your brain, heart, organs and nervous system working. Whole grains, vegetables, fruit, nuts, seeds,beans,legumes and sugars are all carbohydrates. What's more, all dairy products contain some carbohydrates. Think of it this way: most foods that aren't a fat or a protein are a carbohydrate. The trick is knowing which carbs to choose and why, when to eat them, and how much to consume.

What is a healthy "good" carb Vrs. an unhealthy "bad"
Carb?

A healthy "good" carb is any of the foods listed above that haven't been tampered with.
An easy rule of thumb is if G-D made it, and man didn't mess with it, it's probably
healthy. Healthy to the extent that it's actually medicinal, which I will explain shortly.

On the other hand, if man messed with it- if it has been processed such as refined
white flour, cake, cookies, ice cream , pizza, crackers, most cereals, white rice,
etc. It is not healthy, and in large quantities it is actually toxic, addictive, and can
cause diseases such as type 2 diabetes, high blood pressure, and more.

Will Carbs Make you Fat?

Absolutely, too much of any type of food will make you fat. For the most part weight
management is a function of calories in vrs. calories out. If we consume more
calories than we need, we will gain weight.

Why Do I Eat Oatmeal For Breakfast?

Eating oatmeal has been proven in reliable scientific studies to actually lower
cholestrol, prevent heart disease , enhance immune response to infection,
stabilize blood sugar. Researchers have found that oats have the anti-cancer activity
equal to or higher than that of fruits and vegetables! Don't take my word for this
google oatmeal. Read the reliable studies for yourself. I am confident after you
do you will at least understand why oatmeal is the main component of my breakfast.

I also eat an orange, a sprinkling of nuts and seeds , a combo of soy and skim milk,
and a spritz of honey.

Learn why next time.

...To Be Continued...
(Richard Walters can be reached at www.getfitwithrich.com or 412-414-3767)

Get Fit Facts
By Richard Walters, Ma.in Ed.
ACE Certified Personal Trainer

To my family and friends:
(article3)

I am not a Rabbi or qualified torah authority, however, it is my understanding
that we should be thoughtful about what we eat, and that gaurding our health
is a mitzvah.

Many of us spend more time planning a two week vacation, or even a long weekend, than we do learning about the food we put in our bodies. Most of us
when faced with a major purchase, such as buying a new car, do some research.
We may look in consumer reports, talk with friends, we give it a lot of thought.

I want to encourage my family and friends to do the same due dilligence with
diet and exercise. G-D only gave us one body. (At least in this life.)
When it comes to food my caution is: Buyer Beware.

Think about it. The food industry is huge, multi-trillion. You better believe that the lobbyists for a particular food group or type can pay for studies to spin their product
so that they have a marketing advantage. Why do you think the food group pyramid
has been changed? Wonder what happened to Wonder bread?

Did you google oatmeal? Did you read about all the amazing health benefits?
Did you also read about the possible side effects? The food G-D gave us is powerful medicine. Aspirin is a powerful drug, right? However, if someone injests a whole bottle
of aspirin they die, right? Food is also a "drug." Eat cautiously.

Why do I eat an orange with my oatmeal? Because oatmeal when teamed up with vitamin C enhances the prevention of hardening of the arteries signifigantly.
Why don't I take a vitamin C tablet?...........Don't get me started.....I am counting to
ten....
Learn why next time...and I still owe you info on soy, milk, nuts and seeds...be patient we will get there.

...To Be Continued...
(Richard Walters can be reached at www.getfitwithrich.com or 412-414-3767)

Get Fit Facts
By Richard Walters, Ma.in Ed.
ACE Certified Personal Trainer

To my family and friends:

(Article 4)

Oy, Yoy, Soy?

I am adding a splash of soy milk on my oatmeal.
I thought it was a clever idea, after all, soy has
tremendous health benefits right?

Well, maybe...soy remains highly controversial, and
all the research studies that I looked at, such as the
American Medical Association, Harvard, and Tufts
University seem to agree on one thing, and that is
that there has not been enough research on soy to make
a definitive statement about any of the health
benefits or possible risks associated with soy.

It is this scientific conundrum, where evidence
simultaneously points to benefits and possible risks,
that is causing some researchers to urge caution.

I especially encourage mothers of infants to at least
read the studies, ask a lot of questions, and be very
thoughtful about the possible negative effects of soy
formula.

What is in soy that makes it so
controversial?Isoflavones - An estrogen-like substance
(phytoestrogen) made by some plants.

The story's not all in yet," says Margo Woods,
associate professor of medicine at Tufts University,
who has studied soy's effects in postmenopausal women.
"There's a lot of emerging data and it's confusing. In
the meantime, we should be cautious."

The soy business in America has grown from 3 million
dollars in 1980 to 300 million dollars currently.
Eighty million is being spent by the soy industry on
public relations, marketing and "research," on the
benefits of soy.

There even exists a Soy Protein Council. Their stated
purpose is to promote the growth and interests of this
industry and broaden the acceptance of soy...
check out their website yourself.

Much of the research touting the health benefits of
soy such as reduced risk of heart disease, prevention
and treatment of prostate cancer, reduced risk of
breast cancer, etc. is funded directly by companies
that sell soy!

There are also theories and research to suggest that
soy may lower the libido in men, may cause learning
disabilities in children, may block the bodies ability
to absorb essential vitamins and minerals,
may block the bodies ability to absorb protein,
may cause thyroid problems, and may cause hormonal
problems in boys and girls. The list goes on and on.

For people like me who keep kosher, it is an even
bigger dilemma. Why? Well there are all these
enticing, seemingly "healthy" products, which are not
only Kosher, they are Parve. There are "high protein"
health bars, soy milk, baby formula, fake hot dogs and
burgers, which are made with "heart healthy soy,"
there is parve ice cream, and even kosher parve soy
supplements for bodybuilders. (don't even get me
started on that racket.)

Personally, for me, just like the old "Brill Cream,"
commercial, when it comes to soy,"a little dab will
do me," at least until we know more.

soy you later...

Yes, I Know...I still have to explain why I don't
take a vitamin C tablet...and I owe you info on milk,
nuts and seeds, and lots more.... be patient we will
get there.

...To Be Continued...
(Richard Walters can be reached at
www.getfitwithrich.com or 412-414-3767

Get Fit Facts
By Richard Walters, Ma.in Ed.
ACE Certified Personal Trainer

To my family and friends:
(article 5)

On three occasions I was asked to endorse "miracle supplement" products...
I am no big Tzadik, but I do enjoy a restful sleep...

What are the disadvantages of supplementation?

Vitamin supplements provide a more concentrated source of a specific nutrient than food sources, which poses a greater risk for toxicities, interactions and adverse reactions. Not everyone may realize an increased risk does exist. The practice of relying on the supplement to make up for poor eating habits and choices can also be problematic because vitamin supplementation is not considered to be an adequate substitute for a good diet. This is due to the fact that foods contain fiber, carbohydrates, essential fats and proteins, which are not found in supplements. Additional substances that are considered to be good for our health, such as phytochemicals are also found in food and have not been shown to be as effective when taken in the form of a supplement. In addition, studies that have been undertaken in an attempt to simulate the effects of a healthy lifestyle through supplementation of one specific nutrient or nutrient cocktails have failed to achieve the expected results. Actually, in certain cases, high dose vitamin supplementation has been associated with quite harmful effects.

What are the current recommendations regarding vitamin supplementation?

Currently, dietitians do not recommend vitamin and mineral supplementation for everyone. The commonly held consensus is that a healthy diet is more important than supplementation. To promote health and reduce the risk of chronic disease, the best nutritional strategy is to choose a wide variety of foods. This is not to say that some individuals do not benefit from supplementation, only that not everyone will require a supplement.

What is the bottom line?

Supplemental vitamins are likely only needed in certain populations, not the general public as a whole. Furthermore, the following factors should be considered before recommending supplementation: there is a not a total understanding of nutrient requirements and interactions; study results to this date have been rather disappointing; all forms of a nutrient may not function in the same way; and nutrients may perform differently as part of food than they do when they are isolated. Additional nutrients received through supplementation can help certain people meet the dietary reference intake for that nutrient, but generally a healthy diet is considered to be more important. Recent research into using antioxidants to prevent age related macular degeneration suggests that it is more beneficial to receive antioxidants from the diet rather than through supplementation. This seems to be the case with antioxidants in general, as most research supports the importance of getting antioxidants from food rather than supplements. In conclusion, for most individuals, eating a balanced variety of nutrient dense foods in moderation is the basis for a health promoting diet, especially since so much is unknown about the long-term risks and benefits of supplemental vitamins.

Next time learn why ...milk, nuts, and seeds... be patient we will get there.

...To Be Continued...
(Richard Walters can be reached at www.getfitwithrich.com or 412-414-3767)

__________________________________________________

Get Fit Facts
By Richard Walters, Ma.in Ed.
ACE Certified Personal Trainer

To my family and friends:
(article 6)

"Got Milk?" Marketing Mishagos?...or?

The benefits of low fat or no fat milk, and other dairy products , sound too good to be true.

The fact is that reliable scientific evidence has proven unequivacably that dairy
does deliver!

Observational studies exploring dietary intake patterns and body weight in various population groups have suggested that getting adequate amounts of dairy not only promotes an overall healthy diet, dairy also helps promote
a healthy weight loss!

Yes, there is reliable evidence to support the fact that dairy products support
weight management.

Much later in this series I will talk about the benefits of yogurt...Yogurt is
geshmach!...be patient ....it will be a while.
For now , specifically...Why milk?
Milk and its Role in Weight Loss

Can Milk Help Me Lose Weight?
Studies suggest that including 24 oz. of fat free or lowfat milk every 24 hours as part of a reduced-calorie diet may help people lose more weight and burn more fat than cutting calories alone.

Bodybuilders have known for a long time that milk helps build lean muscle.

Much later I will discuss "Whey," which is a by product of milk. This food which
comes in a powder form is Phenomenal. I will tell you why much later. My question is
why is there no kosher Whey available in Pittsburgh? At least not that I am aware.

We all know that the calcium in milk helps build strong bones, but milk is loaded with eight other essential vitamins and minerals.
Calcium: Helps build and maintain strong bones. It's also vital for nerve function, muscle contraction, and blood clotting.
Protein: Important for a number of bodily functions — vital to brain development and the growth of body tissues.
Vitamin A: Maintains normal vision and skin. Helps regulate cell growth and integrity of the immune system.
Vitamin B-12: Essential for the growth and health of the nervous system. Linked to normal activity of folic acid and is involved in blood formation.
Vitamin D: Promotes the absorption of calcium and phosphorus, and influences bone mineralization, the strengthening of bones.
Potassium: Regulates the body's fluid balance and blood pressure. It also is needed for muscle activity and contractions.
Phosphorus: Helps generate energy in the body's cells and influences bone mineralization, the strengthening of bones.
Niacin: Keeps enzymes functioning normally and helps the body process sugars and fatty acids. It is also important for the development of the nervous system.
Riboflavin: Helps produce energy in the body's cells and plays a vital role in the development of the nervous system.
Needless to say, I not only splash milk on my oatmeal in the morning, I drink it
several times a day.

Next time learn why .... nuts, and seeds be patient we will get there.

...To Be Continued...
(Richard Walters can be reached at www.getfitwithrich.com or 412-414-3767)

_______________________________________________

Get Fit Facts
By Richard Walters, Ma.in Ed.
ACE Certified Personal Trainer

To my family and friends:
(article 5)

Go Nuts!

Frequent nut consumption reduces the risk
of coronary heart disease.
Nuts can be included as part of a healthy diet.
Walter Willett, Dept. of Nutrition, Harvard School of Public Health
__________________________________________________

You've probably heard, "You shouldn't eat nuts, they are high in fat." That idea came from the out-of-date view that "all fats are bad." It's now known that while animal fats contribute to heart disease, healthy fats, as found in nuts, actually reduce the risk of heart attack.

The first study to show this effect was a study of 31,208 Adventists where researchers found that those who ate nuts one to four times each week had a 27 percent reduced risk of dying from heart disease compared to those who ate nuts less than once per week. Those who ate nuts five or more times each week cut their risk of death from heart disease in half (48 percent reduction) even after adjusting for standard risk factors such as age, smoking, exercise, high blood pressure, and seven other foods including meat, cheese, legumes, and fruit.

Later research on the same group showed that those who ate nuts daily lived nearly three years longer on the average than those who seldom ate nuts.

Stay tuned for...Nuts and weight loss...You may be surprised.

To Be Continued...
(Richard Walters can be reached at www.getfitwithrich.com or 412-414-3767)

www.getfitwithrich.com

Get Fit Facts
By Richard Walters, Ma.in Ed.
ACE Certified Personal Trainer

To my family and friends:
(article 7)
There Are All Kinds Of Nuts

Studies at Harvard University suggest that Nuts help with weight loss

The caveat is that you have to substitute nuts and seeds ,which are high in "good fat," for
all the junk food which is high in "bad fat." Another words, eat a tablespoon full of nuts and seeds, instead of a _____________.

Yes, the kinds of fat in nuts and seeds are not just ok- they are actually good for you.
They have beneficial effects, such as lowering triglycerides and cholestrol, lowering blood pressure, helping alleveiate arthritic pain, aiding with digestive problems, and possibly rediucing the risk of certain cancers.

The FDA only approved the heart health claim for almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios and walnuts as these nuts contain less than 4g of saturated fats per 50g. However that doesn't mean you should restrict yourself to these 7 nuts only. In addition to nuts, seeds such as flaxseeds, pumpkin seeds and sunflower seeds also offer heart health benefits.

So I sprinkle a variety of nuts and seeds on my oatmeal for breakfast.

Next...Why honey?.................

.....to be continued......................

www.getfitwithrich.com

Get Fit Facts
By Richard Walters, Ma.in Ed.
ACE Certified Personal Trainer

To my family and friends:
(article 8)
Dear Family and friends,

Here is a breakdown of my Power Breakfast...Keep in mind that you
need to adjust your portion sizes for your weight goal, and based
on your activity level, and metabolism...

Food Srvgs Measure Cals Prot Carbs Fats

Oatmeal - cup 148.50 6.60 27.90 3.00 Update

Nuts - mixed 1/2 ounce(s) 90.00 2.00 3.00 8.00
Honey table spoon 64.00 0.10 17.30 0.00
Milk - skim, no fat .25 cup 21.50 2.10 2.97 0.10
Silk Plain Soy Milk .25 cup 25.00 1.75 2.00 1.00
Seeds, flaxseed 1 cup 38.13 1.51 2.65 2.64
Orange - medium each 69.00 1.10 17.40 0.30
Totals for Meal 456.13 15.16 73.23 15.04

...stay tuned ...
nutritional breakdown coming soon...

...to be continued...

Totals for breakfast 456.13 15.16 73.23 15.04

Get Fit Facts
By Richard Walters, Ma.in Ed.
ACE Certified Personal Trainer

To my family and friends:
(article 9)

Show me a vitamin pill that's got all this!

Here is what's in my "power breakfast"...This is the real
deal "breakfast of champions!"

Only 2 gms sat. fat!
only 1mg. cholestrol
only 98mg sodium
I0 wopping grams of fiber!
3006IV vit A
1.0mg thiam
1.1mg rib
12.6mg niacin
B6 1.2
B12 3.9mcg
vit C 101 mg
Folic Acid 73 mcg
calc. 363 mg
iron 10mg
magnesium 126 mg
potasium 390g
zinc 2.5mg

calories ................ mostly "good" fat mostly "good"
carbs ...protein
456.13 15.16 73.23 15.04

...Stay Tuned...Morning workout coming up soon...

...to be continued......

Get Fit Facts
By Richard Walters, Ma.in Ed.
ACE Certified Personal Trainer

To my family and friends:
(article 10)

I lift weights early, almost every morning. Why?
There are many reasons:

1. Lifting first thing in the morning revs up my metabolism.
2. I gain a sense of strength and confidence, and feel better all
day.
3. Is it a Mitzvah to lift weights?...
Even with right eating there cannot be good health without
exercise. These are the words of one of the world's greatest
physicians who just so happened to also be one of the worlds
greatest Rabbis. I am speaking, of course of RaMBaM (Maimonides).
In his law code, the Mishneh Torah (Deot 4:14,15) Maimonides writes
that one is to "exercise and exert oneself greatly."

Of course everyone recognizes the importance of regular exercise for
good health. We know how aerobic exercise protects and strengthens
the cardiovascular system. We know how exercise burns calories and
can help us to win the "battle of the bulge". We know how important
exercise is in helping to improve our cholesterol levels,
particularly by raising the HDL, or so-called "good" cholesterol
level. What you might not know, however, is how important it is to
add strength training to your current exercise program. Strength
training, or resistance training, is exercise specifically meant to
build muscle. Many people consider strength training a form of
exercise that's only for body builders or trainers, but it's not. We
all need to incorporate some strength training into our exercise
programs. Why?
Although you may not have heard of it, all of us will suffer from
the condition known as sarcopenia. Sarcopenia (from the Greek
meaning "muscle deficiency") is the process of losing muscle as we
age. Every year after the age of 30 we all lose about ½ pound of
muscle mass – by the time we've reached 40 we've lost about 5 pounds
of muscle and this trend accelerates with each successive decade.
This loss of muscle, unfortunately, is almost always replaced with
fat, leading to a steady accumulation of excess body fat. The loss
of muscle and replacement by fat is a slow, but steady process that
ultimately produces a number of undesirable health problems
including the following:
A drop in metabolism leading to weight gain
Loss in bone density leading to osteoporosis
Increasing difficulty in regulating blood sugar, leading to diabetes
Degenerative arthritis as a consequence of losing muscle that
supports and protects our joints, especially the knees
A drop in the "good" or HDL cholesterol leading to cardiovascular
disease
An increased tendency for injury to our bodies after minor trauma
due to loss of protective muscle tissue
Strength training can prevent these problems by its role in building
and restoring muscle mass. Strength training is the only antidote
for sarcopenia. Aerobic exercise alone tends to fatigue the
cardiovascular and respiratory systems before building adequate
muscle. This is great for the heart and lungs, but does little to
counteract the process of sarcopenia. Building muscle is also the
one effective means of improving our metabolism.
Muscle is the engine that burns most of the fuel in our bodies. The
amount of muscle that we has a significant effect on our basal
metabolism. Basal metabolism can be thought of as the number of
calories our bodies burn every day just to keep our bodies
functioning – our hearts beating, lungs breathing and so on. Basal
metabolism accounts for almost 75% of all of the calories we burn –
the remaining 25% is burned by all of the rest of our daily physical
activities. What this means is that even small increases in the
basal metabolism produce significant increases in the number of
calories our bodies burn every day.
Building muscle could be compared to adding two cylinders to your
car's engine – your car would burn more gas both when you are
driving as well as idling. Building muscle is the best way to boost
your body's metabolism both with exercise and at rest. Strength
training is the only way to counteract the effects of sarcopenia and
protect our body's metabolism while helping to prevent a variety of
serious health problems. Having an ideal lean body mass (muscle) has
been associated with protection from a number of health conditions
including diabetes, cardiovascular disease, osteoporosis, and some
forms of cancer.

...to be continued...more on strength training...

--------------------------------------------------------------------------------