Fight Osteoporosis With Weight Bearing Exercise
Thursday, May 20th, 2010Studies are finding that exercise can help build and maintain bone density at any age. Weight bearing exercises are proven the most effective. These exercises include lifting weights, walking, stair climbing, hiking, and running. Resistance exercises such as lifting weights should be done two-three times per week. Unfortunately, swimming and bicycling are not considered weight bearing exercises. Although they are good for the heart, they don’t make a difference in maintaining bone density.
If you are wondering how working your muscles can actually make your bones stronger, it is because the force of muscles pulling against bones stimulates the bone building process. It will actually stimulate bone formation and the retention of calcium in the bones that are bearing the weight load. Not only does exercise help with bone density, but it also increases muscle strength, coordination, and balance which decreases the risk of falling and bone injuries especially in the elderly.
Osteoporosis is more common in women than men. This is why lifting weights is so important for women and should be included in their exercise routine. So women don’t be afraid to pick up those weights. It might be your best way to fight against osteoporosis.
Diet + Exercise = Weight Loss
Wednesday, April 14th, 2010Here is a study that proves what I believe and most of my fitness gurus out there do as well, that diet alone is not enough to lose weight. It is a combination of diet and exercise that works the best. In some cases dieting alone can actually work against you. If you cut your calories too much your body goes into a starvation mode and starts holding onto its fat because it is afraid it is not going to get the calories it needs. In many cases a lot of diets don’t consist of the true calories and nutrition our body needs. That is why the best way to lose body fat is to moderately lower your caloric intake and exercise 5-6 days a week for 30-60 minutes a day. The combination of both is what will work the best and the fastest!
http://www.sciencedaily.com/releases/2010/04/100413170710.htm
Fitness strengthens the body and the mind!
Monday, March 15th, 2010The link below is a video on reschearch that was done on 5th-7th graders on how well they did academically compared to their fitness activities. The children that were more physically active got better grades in school than the sedentary children. Also, as the children improved physically there grades improved as well. This is because exercise boosts the cells in the brain improving long term memory. Science is proving more and more that in children and adults who get regular exercise the benefit is not only physically but mentally as well.
http://www.cnn.com/video/#/video/health/2010/03/04/hm.fitness.and.academics.cnn
Sunday, February 21st, 2010
Here is a link from Self Magazine that gives you a list of healthy snacks to eat that help while you are dieting. I think all of the snacks are great. The article really doesn’t go over portion though and it is really important while dieting. Even though you are eating a healthy snack you still need to be careful of the amount. For example it lists almonds and they are great for you to help with sugar spikes. However, it doesn’t say that you really only need a small handful of them. As for the fruits it lists apples and pears. Both are great for there fiber content. However, some of the fruits now a days are so big that one apple is actually 2 servings of fruits. I always suggest to my clients that half of a piece of fruit combined with a small handful of nuts (either walnuts or almonds) makes a great healthy snack. Combining the nuts with the fruit is what will hold down your appetite until your next meal.
http://www.self.com/fooddiet/2008/07/foods-for-weight-loss
Get Back To Your New Year’s Resolutions!
Saturday, February 20th, 2010Well, I can’t believe it is already February! I hope everyone’s holidays were wonderful and everyone is still sticking with those New Year’s Resolutions. January for me was a busy month for personal training. I apologize for not getting a chance to blog. But I am back now and plan on blogging a few times a week. So check back more often for new posts!
I hope since it is February your Resolutions aren’t already forgotten and you are still trying to stick to your health and fitness goals. Everyone thinks that setting your goals is the easiest part rather than actually sticking with them. But it is the goal setting that is actually just as hard. The hard part is setting REALISTIC goals that will really help you to ACHIEVE them. For example if you are trying to lose weight break it down into a weekly goal of 1-2 lbs per week rather then saying I want to lose 20 lbs in the next 2-3 months. You will feel better when you hit that weekly goal and it will keep you going to the next week. Most importantly don’t set an unrealistic goal of losing 20lbs in a month. Which first of all is unhealthy and second you will get frustrated when the weight isn’t coming off fast enough.
Also, validate your goals. What I mean by this is don’t keep them to yourself. First of all write them down so you validate them to yourself. Also, tell close friends and family what your goals and plans are. By saying them out loud makes them more realistic and helps you to stick with them. It is also nice to have the support from your friends and family.
So if you have already given up on your resolutions, don’t be upset with yourself for not keeping to it, but reevaluate them. Were your goals realistic to achieve? Did you write them down? Did you express to your close friends and family what your new plans were? Learn from your mistakes and move forward to achieve your goals!
The Body Sculpting by Susan Blog is for advice only and before beginning any exercise or diet program please consult your doctor.