Tag Archives: strength training

Healthy Aging – How Getting Strong Can Keep You Healthy

Most of us know that strength training (with free weights, weight machines, using own body weight or resistance bands) can help build and maintain muscle mass and strength. Increased presence of muscle tissue improves overall metabolic function, especially when at rest. This means that by increasing your lean body mass, through strength training, you can burn more calories per day than with aerobic exercise alone. Strength training will provide significant functional benefits and improvement in overall health and well-being including increased bone, muscle, tendon and ligament strength and toughness and reduced potential for injury.

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Over 50s – Don’t even think about Insanity or book your appointment at the physios now! Physios love Insanity it generates so much business for them…

Over 35s – Well how active have you been in the last 10 years before you launch into an intensive workout. See articles on the militarisation of fitness here:

“The fitness industry has been hijacked by workout zealots”

Read Full Article here

 

Metabolism And Weight Loss

If you are trying to lose weight or just wanting to maintain your body weight as you age, increasing your metabolic rate (the amount of energy expended per day) is the key to sustainable weight loss. Many diet and fitness experts will have you believe that the key to weight loss is burning more calories in harder and harder workouts, and/or by imposing drastically reduced caloric diets. Both approaches are flawed and dangerous to your health. Only a sustainable increase in your daily metabolic rate will achieve permanent weight loss. There are many ways to give your metabolism a boost – including exercising at the right intensity, eating right, and putting on more muscle.

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“Aerobic exercise” also known as fat burning exercise is low intensity activity that allows your body to combining oxygen with the nutrients in your body to burn fat as fuel. During aerobic exercise you teach your body to burn fat as the primary energy source. Most sedentary people have a carbohydrate dependent metabolism. However, fat is a much more efficient fuel providing more energy than carbohydrates per gram. And who doesn’t want to burn more fat?

STRENGTH TRAINING

Additionally, strength training with weights or other forms of resistance will increase muscle mass. Muscle is more metabolically active than fat; therefore the more lean body mass you have the higher your metabolism will be. Incorporating a sound weight training plan to your routine will significantly speed up the weight loss process….

Sustainable Weight Loss – High Resting Metabolic Rate & Balanced Nutrition

The key to sustainable weight loss(as opposed to the “yoyo” weight loss and weight gain of trendy weight loss fads) is a high resting metabolic rate and balanced nutrition.

“The calories you burn during workouts are inconsequential to your overall body weight or body fat content! Instead, it is how well you use your exercise time to reprogram your daily physiology that matters.” Robert Fortser

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Why Strength training?

  1. Increases your lean muscle mass, and raises your metabolic rate to assist with weight management.
  2. Helps improve body composition, i.e. more muscle and less fat at the same body weight.
  3. Increases bone density to prevent and reverse the onset of osteoporosis.
  4. Improves body strength and joint function, allows for ease of movement so that exercise, work, and daily activities becomes much less burdensome.
  5. Improves circulation, coordination, balance, and overall health
  6. Improves energy levels and mental focus
  7. Helps avoid injury: a stronger body is less likely to become injured.
  8. Helps develop a balanced, well-proportioned physique.
  9. Helps you look better and improve your self-esteem, with a sense of personal empowerment.
  10. Makes life fun! Improved conditioning will increase enjoyment of your favourite activities and sports.

Over 35s?

Most people still look young, but are already experiencing the BIG Three of aging: deteriorating lean muscle mass, worsening posture and crumbling joints” say Robert Forster, Physical Therapist and PT.

Eating Clean And Strength Training To Lose Fat

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The calories you burn during workouts are inconsequential to your overall body weight or body fat content! Instead, it is how well you use your exercise time to reprogram your daily physiology that matters.

“Adding strength training to your workout routine builds lean muscle and helps you burn more calories during and after your workout”, says Tom Holland, author of Beat the Gym..

In fact, researchers found that women who did strength training increased their resting metabolic rate (the calories your body needs to get through the day) for as long as 16 hours post-exercise.

Have you experienced a Monday morning bloat after a weekend of great workouts? Ever look in the mirror and see a pudgy, bloated you and the scale says you’ve gained a pound or two for all your hard efforts?

Keep Cardio in Check

“Muscle is more metabolically active than fat, which means the more you have, the faster your metabolism is and the more calories you burn all day long—all key for a whittled middle. Resistance training builds this quality lean muscle, so do two to three total-body strength sessions a week“, says Tom Holland, exercise physiologist. “For fat-melting cardio, all you need to do is your weight, he adds: If you’re 145 pounds, do 145 minutes a week, broken up however fits into your schedule—say, 60 minutes Saturday, 45 Tuesday, and 40 Thursday”

Chow Down and Eat Clean

Eating too little will force your body into “starvation mode,” which will cause it to store added fat for energy (out of fear of not being fed) rather than burning fat and keeping your belly taut. To lose weight you need to consume fewer calories than you expend. However, if you don’t maintain good levels of macro and micro nutrients, you may find you are never satisfied after eating, or still lack energy, making you reach for products such as sugary drinks, biscuits or other unhealthy snacks. These foods can cause an energy spike (rise in blood sugar) followed by an energy crash (fall in blood sugar), which leads to further fatigue and hunger. Skipping meals, especially breakfast may seem like a good way to cut calories, but it can leave you feeling tired and hungry long before your next meal. 24 Fit Coaching Tip – Get a min of 15g protein per meal. Taking a Herbalife shake for breakfast can save you  205,495 calories over the course of the year thats the equivalent of 366 hours on the treadmill!

24 Fit Workout DVDS

Thats a structured workout using periodisation training giving the body time to recover from workouts, thats 3 x 8 week phases taking a total of 24 weeks…thats 3 levels of difficulty (beginner, intermediate and advanced) ..thats clear instruction on posture, flexibilty, cardio and strength training workouts and thats lots of clean eating.

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