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The Benefits of Strength Training |
Research has shown that strengthening exercises are both safe and effective for
women and men of all ages, including those who are not in perfect health. In
fact, people with health concerns, including heart disease or arthritis, often
benefit the most from an exercise program that includes lifting weights a few
times each week.
Strength training, particularly in conjunction with regular aerobic exercise,
can also have a profound impact on a person's mental and emotional health.
Benefits of Strength Training
There are numerous benefits to strength training regularly, particularly as you
grow older. It can be very powerful in reducing the signs and symptoms of
numerous diseases and chronic conditions, among them:
arthritis, diabetes, osteoporosis, obesity, back pain and
depression.
Arthritis Relief
Tufts University recently completed a strength-training program with older men
and women with moderate to severe knee osteoarthritis. The results of this
sixteen-week program showed that strength training decreased pain by 43%,
increased muscle strength and general physical performance, improved the
clinical signs and symptoms of the disease, and decreased disability. The
effectiveness of strength training to ease the pain of osteoarthritis was just
as potent, if not more potent, as medications. Similar effects of strength
training have been seen in patients with rheumatoid arthritis.
Restoration of Balance and Reduction of Falls
Poor balance and flexibility contribute to falls and broken bones. These
fractures can result in significant disability and, in some cases, fatal
complications. Strengthening exercises, when done properly and through the full
range of motion, increase a person's flexibility and balance, which decrease the
likelihood and severity of falls. One study in New Zealand in women 80 years of
age and older showed a 40% reduction in falls with simple strength and balance
training.
Strengthening of Bone
Post-menopausal women can lose 1-2% of their bone mass annually. Results from a
study conducted at Tufts University showed that strength training increases bone
density and reduces the risk for fractures among women aged 50-70.
Proper Weight Maintenance
Strength training is crucial to weight control, because individuals who have
more muscle mass have a higher metabolic rate. Muscle is active tissue that
consumes calories while stored fat uses very little energy. Strength training
can provide up to a 15% increase in metabolic rate, which is enormously helpful
for weight loss and long-term weight control.
Improved Glucose Control
More than 14 million Americans have type II diabetes, a staggering
three-hundred percent increase over the past forty years, and the numbers are
steadily climbing. In addition to being at greater risk for heart and renal
disease, diabetes is also the leading cause of blindness in older adults.
Fortunately, studies now show that lifestyle changes such as strength training
have a profound impact on helping older adults manage their diabetes. In a
recent study, 16 weeks of strength training produced dramatic improvements in
glucose control that are comparable to taking diabetes medication.
Additionally, the study volunteers were stronger, gained muscle, lost body fat,
had less depression, and felt much more self-confident.
Healthy State of Mind
Strength training provides similar improvements in depression as
anti-depressant medications. Currently, it is not known if this is because
people feel better when they are stronger or if strength training produces a
helpful biochemical change in the brain. It is most likely a combination of the
two. When older adults participate in strength training programs, their
self-confidence and self-esteem improve, which has a strong impact on their
overall quality of life.
Sleep Improvement
People who exercise regularly enjoy improved sleep quality. They fall asleep
more quickly, sleep more deeply, awaken less often, and sleep longer. As with
depression, the sleep benefits obtained as a result of strength training are
comparable to treatment with medication but without the side effects or the
expense.
Healthy Heart
Strength training is important for cardiac health because heart disease risk is
lower when the body is leaner. One study found that cardiac patients gained not
only strength and flexibility but also aerobic capacity when they did strength
training three times a week as part of their rehabilitation program. This and
other studies have prompted the American Heart Association to recommend strength
training as a way to reduce risk of heart disease and as a therapy for patients
in cardiac rehabilitation programs.
Research and Background About Strength Training
Scientific research has shown that exercise can slow the physiological aging
clock. While aerobic exercise, such as walking, jogging, or swimming, has many
excellent health benefits, it does not make your muscles strong. Strength
training does. Studies have shown that lifting weights two or three times a week
increases strength by building muscle mass and bone density.
One 12-month study conducted on postmenopausal women at Tufts University
demonstrated 1% gains in hip and spine bone density, 75% increases in strength
and 13% increases in dynamic balance with just two days per week of progressive
strength training. The control group had losses in bone, strength, and balance.
Strength training programs can also have a profound effect on reducing risk for
falls, which translates to fewer fractures. |
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Take Heart |
Did you see the good news from the National Institutes of Health (NIH)? Early in
February, during American Heart Month, the NIH reported that "Heart disease
deaths continued to decline in American women." This good news shows that with
the increased public awareness and educational campaigns like the Red Dress
campaign, women - and men too - are getting the message that what you eat and
how active you are matters and affects your heart disease risk.
This report analyzing preliminary data for 2005, the most recent year for which
data are available, shows that women are "living longer and healthier lives, and
dying of heart disease at much later ages than in the past year." But, though
this trend is encouraging, cardiovascular disease remains the nation's #1
killer.
According to the NIH, one in four women die from heart disease and women of
color have higher rates of some risk factors for heart disease and are more
likely to die of the disease. But heart disease is largely preventable and
leading a healthy lifestyle with proper nutrition and exercise can lower your
risk by as much as 82%.
The message of the American Heart Association, the National Heart, Lung and
Blood Institute and other medical and health associations is a simple one that
includes four components:
- Follow a healthy eating plan
- Get regular physical activity
- Maintain a healthy weight
- Don't smoke
The connection between the foods you eat and your heart health is a strong one.
A heart-healthy diet includes a focus on eating a lot of delicious fruits and
vegetables and whole grains and watching your fat intake. Fruits and vegetables
are loaded with vitamins, minerals, fiber and health-enhancing compounds like
antioxidants. Whole grains foods contain fiber that can lower your blood
cholesterol and help you feel full.
Not all fats are created equal when it comes to heart disease prevention.
Medical experts recommend that you limit saturated fats that are found in
marbled meats like steak, poultry with skin and dairy products like butter,
cheese and ice cream. Also it is important to avoid trans fats and it is a good
thing that restaurants are using it less and less.
To benefit from heart wise omega-3 fatty acids, health experts recommend eating
at least two servings of baked or grilled fish each week. There are many
delectable and easy to make choices such as salmon, flounder and halibut |
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Recipe of the Month |
Baked Cod with Lemon-Herb
Crust
and Parslied Potatoes
This recipe serves: 4
Ingredients:
8 small red potatoes
4 cod fillets, about 4 to 6 ounces each
salt to taste
freshly ground black pepper
juice and zest from 1 lemon
1/4 cup dry white wine
3 tablespoons olive oil
1/2 cup plain breadcrumbs
3 tablespoons chopped, fresh parsley
Cooking Instructions
1. Preheat the oven to 350 degrees.
2. Place the potatoes in a large pot, cover with water and add a liberal
amount of salt. Bring to a boil over high heat and cook until the potatoes are
tender throughout, about 20 minutes. Drain well.
3. Meanwhile, season the cod fillets with salt and pepper and place them
in a baking dish large enough to accommodate all of the fillets in a single
layer. Sprinkle the cod with the lemon juice (reserving the zest for the
breadcrumbs), white wine and 1 tablespoon of olive oil.
4. In a small bowl, combine the breadcrumbs, lemon zest and 2 tablespoons
of parsley. Sprinkle the cod with the breadcrumb mixture and drizzle the crumbs
with a tablespoon of olive oil. Place the cod in the oven and bake until the
fish is just cooked through, about 12 to 15 minutes depending on the thickness
of the fillets. Remove the fish from the oven and turn on the broiler.
5. To finish the potatoes, heat the remaining olive oil in a skillet over
medium-high heat. Add the potatoes and saute for 2 minutes. Add the remaining
tablespoon of parsley.
6. Place the fish under the broiler to brown the breadcrumbs. Place one
fillet on each plate and serve with the parslied potatoes.
Nutritional Information:
Number of Servings: 4
Serving Size: 1 fillet
Per Serving Calories 359
Carbohydrate 29 g
Fat 12 g
Fiber 4 g
Protein 35 g
Saturated Fat 2 g
Sodium 527 mg
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Ed FerrellAs owner, manager and head trainer of Fitness Together - Temecula,
I have found that there is nothing more rewarding than helping my clients reach
their personal fitness goals. It goes far beyond helping them to lose weight and
feel better about themselves. I have seen lives completely changed when clients
learn and apply proper nutrition and exercise to their lifestyles.
No one I know has ever regretted losing weight and getting in better shape. The
improvements and enjoyment that clients experience in their daily lives as a
result of their personal training is why I do this. I may work with each client
less than an hour a day, but I known they are enjoying the benefits of their
improved energy, health and fitness all day long -- and that's what its all
about. Without your health, nothing else matters.
Contact Us
Fitness Together
31045 Temecula Parkway #103
Temecula, CA 92592
951-302-2995
www.fttemecula.com
Quote of the Month
Even if you're on the right track, you'll get run over if you just sit there.
Will Rogers (1879 - 1935)
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