6 Benefits of Strength Training

If you've never thought about adding strength training to your fitness regimen before, these 6 benefits might make you change your mind. No matter what age you are, male or female, we recommend strength training along with cardio exercises to help get you the best results from your weekly workouts.

Why Should I Strength Train?

1)     Increases metabolism

Unlike cardiovascular training, weight training allows you to burn calories even after you’ve finished your workout.  Many studies show that the metabolism can stay elevated up to 39 hours post-workout.  Additionally, it has been discovered that each pound of muscle burns 6 calories at rest, as compared to only 2 calories at rest burned by each pound of fat.  Therefore, as you continue to strength train regularly and begin gaining muscle mass, your caloric burn at rest will also increase, thus fueling your weight loss goals even more!

2)     Increases bone density

As our bodies age, our bone density levels begin to decrease, making us more susceptible to osteoporosis, arthritis, posture problems, or even just injuries through everyday activities.  However, weight bearing exercises can counter these aging effects by helping to increase our bone density - making our bodies stronger and more resilient.

3)     Improves balance and stability

As you increase the strength that your body has, particularly in terms of core strength, your sense of balance and stability will improve greatly.  This will not only allow you to expand the variety of exercises you can perform in a gym setting, but it will also allows you to move more efficiently and safely in everyday activities that require these skills, therefore making you less likely to get injured.

4)     Improves the longevity of vital organs

The lungs are greatly benefited by strength training, as this activity helps us improve our lung capacity and the efficiency of which we take in and expel air.  Let’s not forget the most important muscle in the body beyond the ones we train in the gym – our heart!  As the muscles in our arms, legs, and abdomen get stronger with strength training, so does our heart.  As you get more fit through strength training, your resting heart rate will begin to decrease to a much slower rate.  This is a direct reflection of the heart beginning to pump blood more efficiently by conserving its energy since it does not need to work as hard to maintain a fit individual’s body functions.  The other benefit to a healthier, more efficient heart is decreased blood pressure.  This means that opting to strength train is especially beneficial for people who suffer from hypertension, or who are simply prone to high blood pressure, or who have a family history of high blood pressure and are more at risk.

5)     Turns back the clock 

Well, ok, maybe not entirely.  But strength training is absolutely vital at any age to keep us as young in both body and mind as possible.  For instance, individuals in their teens, 20’s, and even early 30’s can use strength training as an early defense against the onset of various physical conditions, such as: arthritis, osteoporosis and heart disease.  They also can use strength training at an early age to supercharge their metabolism to keep their body in the state of maintaining fitness as they age.  For individuals in their late 30’s and early to mid 40’s, strength training serves as a preventative measure against loss of muscle mass and bone density.

In fact, it is said that the average person will lose about 1/3 of a pound of muscle per year after age 30, and will gain the equivalent amount in fat. 

Therefore, at this age people can keep their bodies younger longer by incorporating strength training, which will reduce the transfer of muscle to fat.  Finally, after the age of 50, strength training can help you turn back the clock by giving you better posture, making you more limber, more agile, and look leaner.  Strength training at any age helps to protect against injury, but at an older age strength training becomes more critical to keep an individual safe in their everyday activities. This allows them to stay independent longer and enjoy a more active lifestyle until a much later age than an inactive individual would.

6)     Improves your quality of life

This is perhaps the most important reason of all to consider adding strength training to your routine.  When we have muscular strength and endurance, our bodies become stronger, leaner, and healthier; our movements become more efficient, and our posture/body awareness improve vastly.  With all of this, it becomes much easier to perform basic everyday movements like: getting in and out of our cars, climbing stairs, carrying heavy groceries, lifting objects overhead, and turning around without sustaining injury!  Simply stated, strength training regularly can result in a much longer, more active and enjoyable life.

Non-Traditional Strength Training

We have had some tremendous success in the world of weight loss here at Hilton Head Health and one of the many tools used in these accomplishments is non-traditional strength training equipment like what you see in the video below.  Because of the dynamic nature of this equipment the possibilities are virtually endless as far as fun, fast, and effective workout routines go.  Shannon McCain, one of the many LOSE Well weight loss program legends featured above, lost over 30 pounds and more than 15 inches off her body, while also increasing her strength endurance by 111% and her VO₂max (her body’s ability to consume oxygen) by almost 40%! Amazing results!

Plan a visit to Hilton Head Health and experience, not only the success we pride ourselves on, but the many ways we make it happen.

Coaching Corner: The 3 Components of Functional Fitness

Gym memberships are at an all-time high. High intensity, maximum effort fitness trends (running, CrossFit, Interval Training, marathons, triathlons….) have us pushing ourselves to exhaustion. We see our bodies changing: losing weight, building muscles, and carving out those 6-pack abs. So, why do we find ourselves experiencing muscle strains or tears cleaning out the garage or backaches from washing the car or a stiff neck from spending too long surfing the Internet?



The reason may very well be that your exercise regiment is lacking in FUNCTIONAL fitness. This is the type of training that prepares our bodies for everyday life. It helps us keep our bodies strong enough to perform simple daily activities, i.e. house chores, carrying groceries, getting up from a chair, reaching up in a cupboard, bending over to tie our shoes or cooking a meal. The exercises mimic real-world activities that are performed in real-life positions.

Not everyone aspires to be an athlete. Some of the population simply desires to be strong and healthy and able to carry on their daily activities without fear of injury or falling. The exercises in a functional fitness program are basic, low-impact, easy to follow and best of all can typically be performed at home with no equipment. All you need is your own body. The benefits are huge, including improvement in endurance, range of motion, posture and core strength.

There are three main components to functional fitness:

1. AGILITY: Agility enables your body to move in multiple directions, stop and start movements suddenly and respond quickly to sudden changes (such as trying to catch a box dropping off of the counter). Without agility, you are more likely to strain/tear muscles or tendons when forced to react quickly to a situation.

2. STRENGTH: A strong body is a confident body. Strength training helps you build and tone muscles, increases metabolism which in turn helps to burn fat, improves bone density and boosts energy levels and mood. You want to be able to pick up a basket of laundry, lift a bag of dog food, push a table aside to clean or pull a child in a wagon.

3. BALANCE: In general, balance exercises help us stabilize our bodies, improve our alignment/posture and strengthen our core muscles. As we age, balance becomes an increasing concern, because balance in our bodies diminishes. Proper exercises help us to reduce the risk of falls or injury, as well as, prepare the body to react more instinctively and efficiently if such an event should occur.

Many of the best activities to enhance functional fitness are activities you probably already do. But, it’s never too late to add a few more from the list below to optimize your fitness level:

• Dancing


• Power Walking


• Bike Riding


• Pilates


• Yoga


• Gardening


• Tennis


• Golfing


• Swimming

4 Weight Loss Tips for Men

 

Let's face it. Weight loss can be difficult but using these 4 tips can help you take small steps towards weight loss success.

1. Make the Most of your Muscles: One of the greatest ways to speed up your metabolism is to increase your muscle mass. Consider this: 1 lb of fat burns about 2-3 calories/hour versus 1 lb of muscle burns about 7-10 calories/hour. Imagine if you gained 2 lbs of muscle... in a 24 hour time span, you could burn up to 480 MORE calories/day (simply by existing) than you did before. As a man, you have a huge advantage in using this strategy to your benefit. Due to your testosterone levels, it is much easier to put on muscle mass at a quicker rate than women.

BEST PRACTICES:

• To build muscle mass add 2-3 days of full body strength training to your week


• Give each muscle group 48 hours of rest before working that same group again. (If you work your upper body on Monday wait until Wednesday before you work it again. Work your lower body or core on Tuesday, instead.)

 

2. Lift your Legs: Typically, we men like to work our upper bodies. We like to do the bench press and the bicep curl, be proud of our strength and call it a day. There is nothing wrong with doing those exercises. The problem is when we neglect strength training in the rest of our body, specifically the LOWER body. BIG MISTAKE. Especially, if your goal is to increase your metabolism and lose weight. Your legs contain the LARGEST muscle groups in the entire body. Therefore, the quickest way to increase your metabolism is to increase the muscle mass in your legs. Make lower body strength training a priority in your strength training routine. Don't discontinue the other exercises that you enjoy more, but schedule in some time for the lower body.

BEST PRACTICES:

• Building lower body strength can be as simple as using your body weight.


• Try body squats (standing up from a chair) and alternating backward lunges.

 

3. Improve Your Posture: Poor posture typically leads to tight muscles and joint pain. Research from the Yale School of Medicine has correlated back pain with overeating. The correlation shows that those with chronic back pain are less likely to feel full from snacking than those without back pain. While it is still unclear why this is, the correlation is still there. The most well accepted theory right now is that the pleasure one gets from overeating helps the body to cope with the pain. If this is true for just back pain, imagine what might happen when other joint pain is added on top of that. Not only that, but research demonstrates that improved posture leads to improved mood and confidence. Those who feel better and more confident are more likely to take care of themselves, wouldn’t you agree?

BEST PRACTICES: 

• Improving your posture means strengthening your core (abdominals and glutes) and working on flexibility.


• Flexibility allows for greater range of motion at each joint as well as reduced joint pain.


• Core strength improves daily posture without having to even think about it.

 

4. Change up your Routine: It is not uncommon for men to reach a plateau in their weight loss journey before reaching their goal weight. Maybe this is happening to you right now and you are confused because you are working your butt off! Men tend to find something that they are good at and stick with it. Don’t get me wrong, this is a great quality to have. Please continue to build on your strengths to help you progress forward. Having said that, it may not be productive to do the same workouts all the time. The better you get at a workout, the more efficient your body gets at doing it. What do I mean by that? I mean that the workout that has been working so well up until now might not work as well, if you do it regularly. From a skill performance standpoint, this is great! But from a weight loss standpoint, this could slow you down.

BEST PRACTICES: 

• The change up does not have to be drastic.


• Example: If you are someone who goes for long enjoyable bike rides often, your change-up options might be:

1. Shorter more intense bike rides


2. Interval bike riding (Ex: 30 seconds fast/30 seconds slow for 10 minutes)


3. Going for a swim


4. Going for a fun


5. Going for a power walk

 

Fitness Friday: Super Bowl Workout

Did you know that, on average, people consume 1,200 calories while watching the Super Bowl? Although when sitting in front of the TV for hours and indulging in a few additional snacks is acceptable, the Super Bowl is no excuse to undo the healthy lifestyle that you work so hard to maintain. Instead of staying sedentary throughout the game, try this fun Super Bowl workout instead!

When you see this:   Do this:

For the committed football fan:

 

 

 

 

Coaches Corner: Winter Olympics Fitness Tips

Elite athletes are not always born great, often they are “made”. There are countless athletes out there who are strong, agile, fit, healthy, skilled, kinesthetically aware, confident, optimistic, and so on and so forth. What separates someone who is born into an everyday athlete from someone who is made into an Olympian? A passion, a purpose, and a plan.

Seppe Smits, a 22 year old from Belgium, had a dream of being the first Belgian to ever snowboard in the Winter Olympic Games. Growing up, Smits had always had a passion for adventure, but he never quite found something that could completely satisfy his craving until he went snowboarding on a vacation to the mountains. Coming from a country with no mountains, the only way Smits could practice his snowboarding at home was at an indoor ski dome one hour from his house; which he went to at least three times a week. If Smits wanted to actually snowboard on a mountain, it was a 20 hour road trip for him and his mother. One evening, Smits was practicing a back flip and ended up landing on his shoulder, causing his collar bone to break. Instead of giving up, he used that 4-5 month recovery period watching countless videos of elite snowboarders, over and over again, to better understand the mechanics of the sport. In 2012, Smits competed in his first Big Air competition, and won. This year, 2014, at the Sochi, Russia Olympic Games, Smits will be making history as Belgian’s very first Olympic Snowboarder.

There are perhaps thousands of things that go into making an Olympic athlete. But when all of those things are broken down and simplified, they become a passion, a purpose, and a plan. The idea sounds simple, and in fact it is, but; often times, greatness stems from simplicity.  Seppe Smits had a passion for great adventure. His self-driven purpose was to make history as Belgian’s first Olympic snowboarder. His plan; understand the sport by analyzing videos, go to the indoor ski dome at least 3 days a week, take vacations to the mountains, and compete in competitions. When you really think about it, this concept doesn’t just apply to Olympic athletes. Having a passion, a purpose, and a plan can turn the average into the great.

It is very easy in the Winter time to make excuses not to exercise. It’s colder outside, the weather is bad, there’s too much ice, less motivation with less sunlight, the list goes on and on. But where there is an excuse there is a solution. Heck, if Seppe Smits can train to be an Olympic snowboarder in a country without mountains, then we can learn to stay active without the access of ideal weather/temperature conditions. For long term success, all we need is a passion, a purpose, and a plan. In this case, finding a passion means finding something you enjoy. Instead of using your energy thinking about why you wouldn’t enjoy something, use that energy to keep an open mind and actually try new things. Who knows, maybe you’ll surprise yourself. Finding a purpose means finding a truly motivating reason to stay active. To help you find that purpose, answer yourself a few questions?

•  How would staying active in the winter positively impact my life?


•  What do I hope to gain from being active?


•  If you’re looking for a beach body, how would that lifestyle permanently improve your life?

Having a plan means coming up with ways to stay active. Seppe Smits used an indoor ski dome, what resources do you have? Perhaps you feel like you don’t have many resources. Below are five tips to help you stay active in the winter;

1)      Body Weight Exercises: Body weight exercises can be done in the comfort of your own home. They are a good way to build strength and can even get your heart rate up when done in a circuit. Below is an example of something you could do.

2)      Find a friend to go to the gym with: Often times when we depend on ourselves to go to the gym, we may decide last minute not to go because of ____________ (fill in the blank). But when you are scheduled to meet somebody, you are more likely to go because you don’t want to let them down.

3)      Wear layers: If you are someone who enjoys the outdoors, it can be cumbersome to wear big bulky jackets. Simply wearing 3-4 thin layers (2-3 shirts [short and long sleeve], thin jacket, workout shorts, workout pants, 2-3 layers of socks, shoes, 2-3 layers of thin gloves, scarf, earmuffs, and a hat) can be just as, if not more, protective from the cold and it is more comfortable to move in as well.

4)      Turn Your Shoveling into a workout: If you live in a place where it snows a lot, you can turn your shoveling into a workout. If you would like to measure improvements, you can time yourself each time you have to shovel and try to set a new record! Be sure to keep your core engaged and use your leg strength while shoveling in order to reduce the risk of low back aches.

5)      Have a quality warm-up: Warming up is always an important part of the workout. When our muscles are warm they are less prone to injury. Not only that, but warming up is exactly what it implies, you become warmer. The cold temperature may not go away, but after a quality warm-up it will certainly be more tolerable.

There is never a good time to do something, but the best time is always now. Let this winter be your time to discover/rediscover a passion, a purpose, and a plan. Use this time to teach yourself how to conquer mountains when all you have access to are hills. Use this time to further define yourself. Use this time to take your something average and turn it into your something “great”.

Coaching Corner: Banana Power

Eating just two bananas can provide enough energy for a strenuous 90-minute workout; not surprising that the banana is the number one fruit with the world’s leading athletes. Bananas contain three natural sugars: sucrose, fructose and glucose combined with fiber and provide an instant, sustained and substantial boost of energy.
Energy isn’t the only way; however, a banana can help us keep fit. Bananas can also help overcome or prevent a substantial number of illnesses and conditions.

ANEMIA:
Bananas, being high in iron, can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

BLOOD PRESSURE:
Extremely high in potassium yet low in salt, bananas are perfect to beat blood pressure So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.

BLOOD SUGAR:
Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

BRAIN POWER:
Research has shown that the potassium-packed fruit can assist learning by making pupils more alert. (200 students at an English School were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power.)

CONSTIPATION:
Bananas are high in fiber; therefore including bananas can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

DEPRESSION:
Bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

HEARTBURN:
Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

MOSQUITO BITES:
Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

NERVES:
Bananas are high in B vitamins that help calm the nervous system..

ULCERS:
The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

When you compare it to an apple, it has FOUR TIMES the protein, TWICE the carbohydrate, THREE TIMES the phosphorus, FIVE TIMES the vitamin A and iron, TWICE the other vitamins and minerals, and also rich in potassium…. So maybe it’s time to change that well-known phrase so that we say, ‘A BANANA a day keeps the doctor away.’

Fitness Friday: The 7 Great Benefits to Interval Training

Why Interval training?

1.  Efficient:

 Ideally for a busy schedule, interval training lets you squeeze in a workout in the morning after waking up late or during lunch. Interval training is a way to get a great workout in less time. Intervals can be done with 30 seconds to 1 minute of work to one to two minutes of recover (see example to the right), or a method called tabata. Tabata falls under the category of high intensity training and consists of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times, totaling four minutes. Who can make time for a 4 minute workout? 

2.  Burn More Fat:

When these intense exercises occur on a regular basis, the body increases its basal metabolic rate (BMR) to handle the new demands put on it. When you create an oxygen debt (for example: heavy panting during tabata) your body has burned off all of the blood sugar (glycogen) it has and needs to replace all of that energy. It does this by burning fat. Instead of trying to use fat while you are exercising, you use carbs as fuel while you are exercising and use fat after the exercise has occurred. The short duration workouts of tabata were shown to burn an average of 5x more calories AFTER their exercise is over.

3.  Healthier Heart:

Interval training pushing us into the anaerobic zone (the wonderful, “uncomfortable” place where breathing becomes difficult and feels like your chest is trying to jump out of your chest) producing cardio (heart) gains, making the heart recover more quickly by pumping blood and oxygen throughout the body more efficiently, thus ultimately reducing the time needed to recover. 

4.  No equipment necessary:

Doing high knees, jumping jacks, jump rope, sprinting, jogging in place, fast feet, or any plyometric movement (explosive movement) can get your heart rate up fast. Intervals can even be done inside or outside for a wonderful view as well!

5.  Lose Weight, not muscle:

While steady state heart rate seems to encourage muscle loss, interval training preserves hard-earned muscle mass while advancing weight loss from fat stores.

6.  Increase metabolism:

The increase in oxygen consumption following the interval workouts naturally increases your resting metabolic rate, which, in turn, allows you to burn more calories as a direct result of your workout. So interval training will increase metabolism even outside the realm of the gym, even when you’re at home resting. Cardio spurts combined with body weight resistance exercises (push-ups, dips, planks, squats, lunges) create a high-low-high-low intensity roller coaster which shocks the body’s metabolism and burns more calories on average throughout the workout.

7.  Challenging:

Interval training keeps your mind and body constantly moving. Because it is a reduced time workout, the intensity level is higher therefore pushing the workout to a new level. Interval training offers seasoned exercisers a new challenge and new exercisers an efficient way to see results!

Book Review: Strength Training Anatomy 3rd Edition

 Strength Training Anatomy 3^rd Edition is a great book to have around the house. Not only does this book do a great job of educating a person on the anatomy of the musculoskeletal system, but it also does a great job of providing a wide variety of excellent exercises (machines, free weights, and body weight exercises alike) that work specific muscle groups.

Using color coded pictures for your convenience, this book very clearly describes how to perform each exercise safely and effectively using terminology that the everyday person can understand. At the end of each section, a series of different stretches for the corresponding muscle group is also demonstrated.

One of my favorite aspects of this book is that it also talks about common injuries related to strength training and the best ways to prevent/reduce the risk and how to treat them. This book provides you with the tools to have a completely different full body strength training routine each time you workout, whether that be at home or at the gym.

Research continues to support the benefits of Strength Training for those with weight loss goals. Even though a Strength Training workout typically does not burn as many calories per session as a Cardiovascular-workout does, the long term benefits from strength training ultimately have longer lasting calorie burn benefits. The physiological changes that take place as a result of strength training are an increase in muscle mass. Muscle mass takes more energy to maintain than fat mass does. Muscle tissue burns about 9 times the amount of calories that fat tissue does, which means that more muscle = a faster metabolism.

As a trainer, two of the most common barriers that I hear of preventing people from strength training are a fear of “bulking up” and a lack of knowledge (fear of getting injured, not knowing which exercises work which muscle groups, etc…). When people say they have a fear of “Bulking up”, they typically mean they have a fear of looking like the top photo of the woman and the top photo of the man.

 

  

 

 

 

The reality is, it is incredibly challenging to achieve what those on the left have. “Bulking up” takes much more than just 2-3, 30-60 minute, full body strength workouts each week. If that were the case, I would be HUGE!!! In actuality, it is much more likely that your body would start resembling a figure more closely to the people on the right hand side as a result of adding regular strength training in your routine.

If a lack of knowledge (fear of getting injured, not knowing which exercises work which muscle groups, etc…) is the only thing holding you back from incorporating strength training into your routine, then Strength Training Anatomy 3^rd Edition would make a great addition to your collection of books at home!

Fitness Friday: Functional Strength of the Upper Body

Probably one of the most beneficial types of strength training exercises for the general population is “Functional Lifting”.  Functional lifting exercises involve multiple muscle groups working together in order to complete a task.  The reason these movements are so beneficial is because they not only have the ability to improve muscular strength and endurance, but they also improve the amount of control a person has over his/her own body weight.  I think it is fair to say that having optimal control over your own body weight is ideal for creating a better quality of life.  Especially as we get into our later years we really value the ability to continue our activities of daily living; (i.e: walking up and down stairs, mowing our own lawn, standing up out of a chair, grabbing high-to-reach objects, etc…)  Your body is something that you have for your entire life, why not form a positive relationship with it and make it great.  Please enjoy the above video demonstrating the progression of two different functional training exercises that will help increase upper body strength; the push-up and the pull-up.

Fitness Friday: Hip Stretch

Check out the hip opener stretch series with Karen and Danielle for your Fitness Friday!!

Devin's Dash Training: Final Week

Putting it all together & injury prevention

COOL DOWN: After a race it is important to cool down by walking or jogging slowly for 5-10 minutes. Active recovery helps get the lactic out of your muscles, which keeps the blood flowing and prevents muscle tightness. Complete your cool down with some light stretching and use a foam roller to give your muscles a massage.

EAT: You may not have burned a ton of calories during the 5K race but it is still important to replace the calories lost. Look for snacks that have extra nutrients such as an orange or banana.

HYDRATION: No matter how fast you completed the 5K race it is critical that you stay hydrated before, during and after the race. This will prevent the on-set of headaches, and muscle cramping.

THE DAY AFTER: To speed up muscle repair, go for a short, easy run the day after your race. If your quads or hamstrings are still tight ice them down. Ice will reduce inflammation in the muscles and relieve soreness.

Make sure to sign up for Devins Dash!

Fitness Friday: Strengthen your Hiney to protect your (Hi)-Knee

Knee pain is one of the most common orthopedic problems that people face at one point or another in their lives. In 2006 the CDC featured data from a survey done asking the participants about joint pain. Of the people who participated, 30% were experiencing joint pain and 18% of them were experiencing knee pain. Interestingly, in recent years there has been a lot of research which correlates knee pain with weak and inflexible hip muscles. Many of us spend the majority of the day in a seated position. The human body is a magnificent machine which is constantly adapting and shaping itself to what we do most often. Someone who trains as a swimmer develops really strong back muscles and flexible shoulders, someone who trains as a soccer player develops powerful leg muscles and a lot of stamina, and someone who “trains” to sit a lot develops tight hip flexors and a weak gluteus maximus  (AKA: Tush/Hiney). When tight hip flexors teams up with a weak “Hiney”, the pelvic girdle begins to tilt downward in our everyday posture causing the femur to change how it angles into our knee joint as we stand and walk. Overtime, this changed position of the femur causes other muscles surrounding the knee to compensate and tighten up which puts unwanted pressure on the knee and can ultimately lead to an unwanted knee injury. One of the best ways to counter this throughout your day is to stretch the hip flexor and strengthen the gluteus maximus (Hiney). Please enjoy the attached video demonstrating different ways to strengthen the “Hiney”!! =D

 

Coaching Corner: Cardio vs Strength Training

FACT or FICTION:  Cardio is better for weight loss than Strength Training?

Have you been spending hour after hour every week on the treadmill, elliptical or stationary bike and not seeing the budge you were hoping for on the scale?  This is a common complaint from exercisers!  Far too many people forsake any other type of training because they believe that cardio is the best, or even the ‘only’ way to lose weight.  The fact is… that’s simply not true.

Steady state aerobic workouts (keeping the same pace for at least 20 minutes) will burn a decent amount of calories in the moment (given there is some level of intensity applied), however, will not significantly improve metabolism afterwards.  If you are new to exercise, or just have been away from it for a while, aerobic workouts are the best way to start back in.  They help you burn calories, strengthen muscle, improve your balance and improve your lung capacity.  Exercises such as walking, biking and elliptical machines are a low-impact, body-friendly way to start.  When you’re ready for more variety, you can progress to anaerobic workouts.  These types of workouts include intervals or circuits, and because they involve training at a higher intensity level, you will experience an increased metabolism for a period following the workout (also, known as ‘after burn’).  Although circuit or H.I.I.T. (High Intensity Interval Training) workouts are safe for most people, they often involve more impact on the joints, so they do carry an increased risk of injury and may not be safe for some individuals.

In addition to burning calories, there are many other benefits associated with cardio training.  It will help you to build lean muscle mass, reduce the risk of heart disease, improve heart and lung function, increase bone density, and improve cholesterol levels.

Strength training provides a whole other level of benefits for your body.  Strength training helps you build muscle, and muscle helps you burn more calories 24 hours a day, even while you are at rest.  A pound of muscle burns 7-10 calories per hour.  A pound of fat, on the other hand, burns only 2-3 calories every hour.  This may not seem like a significant number, but over time this can nicely enhance the weight loss process.  The more muscle you build, the more calories you expend consistently throughout the day.

Ladies, if you’re worried about ‘bulking up’, relax!  Women simply don’t have as much testosterone as men (only about 1/10) making it almost impossible to get bulky without some type of supplement.  What you will get are muscles that are long, lean and nicely toned.

Weight and resistance training not only strengthens muscle fibers, but has the added benefits of strengthening tendons, ligaments and bones, decreasing joint pain and improving balance.

As we age (starting at age 20) you will begin to lose lean muscle mass – as much as ½ pound each year if you are inactive.  This rate doubles after the age of 60.  Additionally, when you lose weight you will lose some lean muscle mass along with the fat.  It can be up to 30% of your weight loss.  You can reduce this number to 2-3% with strength training.  I have heard far too many people say that they are going to skip all strength classes and focus on as much cardio as possible thinking they will get the weight off quicker.  It’s often hard to get past the mindset that ‘Cardio is King’.  However, it is a recognized fact that for long-term fat loss, weight training is a critical part of your fitness program.

The best plan is to incorporate both types of training into your fitness program.  Aim for 30-60 minutes of cardio on most days of the week, and strength training for 30-60 minutes at least 3 times a week.  They each have unique benefits and combining them will give you the best possible results.  Both will make you look better and feel better, boost your mood, your self-confidence, and your self-esteem.  Isn’t that what it’s all about?

Fitness Friday: Balance

Why is balance so important?

Having good balance means being able to control and maintain your body's position, whether you are moving or remaining still.

Good balance is important to help you get around, stay independent, and carry out daily activities like:

• walk without staggering


• get up from a chair without falling


• climb stairs without tripping


• bend over without falling

Balance is an important skill for everyone, especially as we age.  Injuries from falls and accidents are a significant risk for older adults.  Maintaining stability throughout the course of our everyday activities is a key factor in maintaining health and wellness.

3 simple exercises to improve balance:

1-Weight Shift:

Stand with your feet hip-width apart and your weight equally distributed on both legs (A).

Shift your weight to your right side, then lift your left foot off the floor (B).

Hold the position as long as you can maintain good form, up to 30 seconds.

Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions

2-Single-leg balance

Standing on one leg

Stand with your feet hip-width apart and your weight equally distributed on both legs. Place your hands on your hips. Lift your left leg off the floor and bend it back at the knee (A).

Hold the position as long as you can maintain good form, up to 30 seconds.

Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions.

For variety, reach out with your foot as far as possible without touching the floor (B).

For added challenge, balance on one leg while standing on a pillow or other unstable surface (C).

3-Biceps curls for balance

You can do many balance exercises with weights. Try biceps curls with a dumbbell:

Stand with your feet hip-width apart and your weight equally distributed on both legs. Hold the dumbbell in your left hand with your palm facing upward (A). Lift your right leg off the floor and bend it back at the knee (B).

Hold the position as long as you can maintain good form, up to 30 seconds.

Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions.

For added challenge, balance on the leg opposite the weight (C) or while standing on a pillow or other unstable surface (D).

Fitness Friday: Sweating with a Sandbag

SANDBAG



If you had the chance to work out with me you already know how much I love my sandbag.  I think the sandbag is a simple tool great for strength, endurance and power training.

What makes it such an effective tool?

For me, the greatest benefit of the sandbag is the fact that it is awkward to lift.  The load is constantly shifting, or at least requires effort to stabilize, and this produces an effect far removed from conventional weight training.

How can anyone integrate sandbags into their training regime?

The best advice for individuals who want to add sandbag training into their existing workout is to simply make substitutions. Take your regular exercises and perform them with a sandbag instead of the regular machine, barbell, kettlebell or dumbbell. Don’t be surprised if your poundage drops, this is natural and is testament to the challenge that the sandbag provides.

Focus on the basic lifts – squats, deadlifts, presses and pulls and begin adding more advanced moves when you feel comfortable.

To Make your own sandbag you will need the following:

-Sturdy gym or duffel bag

- Sand or Rice

Here are 4 of my favorite sandbag exercises (with photos included)

Sandbag Movements

Friday Fitness: Take Your Workout to the Next Level

from Tad Daymil, Program Intern Spring 2013

Are you in the same boat as many people and bored with ordinary resistance training and cardio? Trying to think of ways to mix it up and add some new excitement to your workout?  Well this idea might be just what the doctor ordered.  I like to train with a circuit workout in order to maximize my caloric burn in the gym.  It is a simple way to keep things flowing, help save time, target the entire body, and utilize the main three energy pathways to increase calorie expenditure. 

Essentially, you’re going to break up a workout into 2-3 sets comprised of lower body and upper body resistance followed by a 20-30 second sprint interval.  This technique allows you to keep your heart rate (HR) up while working various parts of the body. 

Start by completing a lower body exercise for the desired number of repetitions; then an upper body exercise immediately followed by the reciprocal upper body motion; and finally complete your sprint interval.  After this entire “set” rest for 60 seconds and repeat the whole circuit 2-3 times.  Mix up the workouts by switching the exercises you do each time.  You’ll find maximum benefits are achieved, speed will slowly increase, muscle imbalances are prevented, and the heart will get stronger and be able to handle greater cardio loads.

Watch this video for a sample circuit training routine or use this chart below to create your own custom circuit workout. 


 

Choose exercises from each column; perform each exercise to the number or reps you feel comfortable doing; once you have completed one set of each exercise, rest for 60 seconds and start again; complete the circuit 2-3 times.

Lower Body (Choose 3 exercises from this column)	Upper Body (Choose 3 exercises from this column)	Cardio (Choose 1 exercise from this column)
Squat (8-20 reps)	Fitball chest fly (8-20 reps)	Wind Sprints (20-30 seconds)
Hamstring curl (8-20 reps)	Bent over row (8-20 reps)	High knees (20-30 seconds)
Step-ups (8-20 reps/leg)	Seated Row (8-20 reps)	Jump rope (20-30 seconds)
Hip bridge (8-20 reps/leg)	Pull-up (8-20 reps)	Burpies/ Up downs (20-30 seconds)
Push backs (8-20 reps)	Shoulder Press (8-20 reps)	Back Pedal (20-30 seconds or one lap)
Push press (8-20 reps)	Lateral and front deltoid raise (8-20 reps/arm)	Plyo Box Jumps (20-30 seconds)
Hanging leg raises (8-20 reps)	Reverse Fly’s (8-20 reps)	Grapevine through Agility ladder (20- 30 seconds)
Calf raises (8-20 reps/leg)	Chest Press (8-20 reps)	Swim (50m max speed)

 

 

Strength Training for Aging Adults

At Hilton Head Health, we have several aging adults who come to me with concerns about safe exercise. Check out these functional exercises targeted specifically for those ages 50 and older. Functional exercise is important for this age group to increase mobility and keep joints from stiffening.

 Balance Exercises:

1. Walk The Line. Find a flat surface, preferably one with a visible line you can follow, such as tiles on the floor. Try your best to walk straight for about ten feet, then walk back. Focus on standing tall and straight while walking with one foot in front of the other, heel to toe.  Repeat this 2-4 times. This exercise will help to challenge your balance and everyday functional fitness.


2. Standing on one Foot. Stand tall with both feet on the floor. Focus on a fixed point ahead of you, eye level or above. Slowly raise one leg. As the raised foot maintains dorsiflexion, invite the leg to raise higher. Perform this by inviting in the quadriceps muscle integration. Ideally, hold your balance for 30-60 seconds, lifting the leg higher each 10 seconds. If you currently struggle with balance, use a chair or wall to help stabilize yourself. Once you have completed two to four rounds of the 30-60 second hold, switch to the other foot and repeat the series. Be mindful as it is okay if you wobble a bit or have to drop your leg for a second.  Adjust, re-center and simply pick it back up and continue the 30-60 second set. This exercise, if done regularly, will help to challenge your core strength and balance.

Leg Exercises:

1. Chair Squats (2 sets/12-15reps). Start seated with your feet flat on the floor, legs in a 90 degree angle. Without using your hands, stand up from the chair- sit back down, and repeat. Be sure to push up through your heels, however adhere to a soft flat foot stance when standing up to avoid injuring your knees.  This exercise works your quadriceps, hamstrings, and core, as well as helps to strengthen weak knees and inspire everyday functional activity.


2. Seated Leg Extensions (2sets/12-15 reps). While sitting in a chair, raise one leg in the air so it is in line with your hips. Keeping your foot flexed (dorsiflexion) while lifted. This will help to invigorate your quadriceps. Gently lower the leg back on the floor. Repeat this movement for 12-15 reps with your right leg, then switch legs. This exercise works your entire lower body and core, as well as it helps with functional balance.


3. Standing Calf Raises. (2 sets/15-20 reps) Stand tall with both feet parallel and toes facing forward. Slowly raise your heels off the floor, thus lifting onto the balls of your feet. Hold at the top then slowly lower back down. You may want to stand next to a chair or wall for support if you find yourself having trouble with balance. To add variation, try pointing your feet outward (toes out to corners, heels in) and inward (toes in towards one another and heels out) thus, targeting various areas in the calves and/or place one foot hooked behind calve and raise one single leg. This exercise works your calves as well as help to promote balance and ankle flexibility/stability.

Arm/Core Exercises:

1. Supermans. (2 sets/12-15 reps). Place a mat or towel on the floor. Lying down prone (on your stomach-head down, forehead center on mat), simultaneously raise your right arm and left leg. Try to keep your spine in line, and focus the attention on length vs. height. Once lifted, pause for a moment then slowly lower yourself down. Switch sides every repetition, therefore alternating the opposite arm and leg. This exercise works your spine, lower back, and lower core. If emphasis is on length, the exercise can help to strength upper back, lats, hamstrings, gluteus and core.


2. Plank. Start in all fours with hands and knees on floor. Place your hands directly under your shoulders and your knees directly under your hips. When ready, extend one leg back and plant the ball of your foot into the floor.  If you are comfortable here, plant the other foot into the floor and press up into a push-up starting position. If this is too challenging, drop to your knees. Be sure to engage your core and keep your tail bone tucked downward, however do not hyperextend. Your bum should be level with your body, as the body should be in a “plank” position.  Reach back through your heels to invigorate the upper leg muscles. Hold this position for 10-30 sec to start, then work your way up to one minute. Repeat 2-4 times per session.


3. Wall pushups. (2sets/12-15 reps) Stand with about one to two feet between you and a wall. Place your hands on the wall in pushup position. Rise up on your toes, tuck your tailbone under and pull your lower belly in. Slowly lower yourself closer to the wall then push yourself away. The more distance you place between you and the wall, the more challenging this exercise will be. This exercise works chest muscles, biceps, triceps and core.


4. Seated Chair Dip. (2sets/12-15 reps) Start by sitting in a chair. Set your feet as far away from the chair as you can and place your palms on the edge of the chair- fingers pointing to your bum. Slowly lower yourself so your backside almost touches the floor and or your elbows bend to a 90 degree angle. Press into your palms and use your triceps to raise yourself back to the starting position, elbows straight but not locked. This exercise works your triceps.


5. Arm Circles. (2sets/25 reps) Standing or sitting tall, hold your arms out on each side. With your thumbs pointing up, slowly move your arms in a forward rotation. Then, point your thumbs down and move them in a backward rotation. Perform small quick circles. Do 2 sets of 20 -25 repetitions rotating forward as well as rotating back. This exercise works your shoulders. To integrate more balance, try standing on one foot!

Friday Fitness: Strength Training on the Treadmill

Many guests come to H3 and find that one of their favorite classes is treading. This is a great cardio workout that can be done at home, in the hotel gym, or on any piece of cardio equipment. But for today we are going to focus on the treadmill, and how to add an element of strength training to your workout.  I have 3 moves for you that will increase the challenge and benefit of your workout. Check out the workouts below and enjoy. These workouts are guaranteed to give you some looks of admiration from other gym goers.

Use the treading workout routine that we have posted here on h3daily.com.  Instead of doing the speed intervals, add in the strengthening exercises.

Workout Option 1

After Hill 1: 10-15 pushups

After Hill 2: 8-12 squats

After Hill 3: 1 minute of lunges

Workout Option 2: Advanced

After Hill 1: 10-15 pushups, 10-15 squats, 1 minute of lunges

After Hill 2: 10-15 pushups, 10-15 squats, 1 minute of lunges

After Hill 3: 10-15 pushups, 10-15 squats, 1 minute of lunges

Friday Fitness: Lower Body Exercises

The importance of strength training cannot be emphasized enough.  Today’s workout definitely focuses on the lower-body but can be incorporated into a full-body routine.  Strengthening your quadriceps, hamstrings, glutes, hip flexors and other muscles in your legs may not only improve your aerobic endurance and/or speed, but it will protect you from unwanted injuries (think ACL, MCL, etc.).

1.  Overhead Walking Lunges:   Choose a weighted plate (5-25 lbs).  Push-press the plate directly over your head.  Being able to walk with alternating forward lunges, push your weight through your heels as you drive yourself back up.  Make sure your knees are not going past your toes.  Complete 16 steps total.  Modification:  Overhead Stationary Reverse Lunges (step backwards). 


2. Single Leg RDLs w/ Plate:  Using the same plate as before, bring the weight directly in front of you while kicking-back one knee to a 90 degree angle.  Keeping your shoulders back, slowly bring the weight toward the ground while thinking of “kicking a door” behind you with the bent leg.  Use your hamstrings and glutes to stand upright.  Complete 8 repetitions on each leg. Modification:  Complete a regular deadlift by maintaining a “table top” back when bringing the plate toward the ground (both feet on the ground).


3. Lateral Lunges w/ Plate:  Hold the plate in front of you as you take a large step/lunge to one side while keeping one leg extended.  Keep the shoulders back.  Complete 8 repetitions on each side.  Modification:  Use only body weight. 


4. Mountain Climbers w/ Paper Sliders:  Get yourself in a plank position with a foot on each piece of paper.  Bring your knees to your chest while keeping your hands underneath your shoulders.  Complete 30 seconds of mountain climbers. 

Try going through these exercises at least 2 times throughout your training session.  Keep in mind to practice efficiency, effectiveness and safety—without those three concepts your strength training may actually be a hindrance to your goals.  HAPPY FRIDAY!!