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Sticking to an exercise program for the long term

Every January health clubs are crowded for what I call the two week resolution. By the end of the month the crowds are gone. The only thing that remains constant and enduring is the mandatory monthly payment for a gym membership not used.  You go there to lose weight, and the only thing lighter is your wallet.

Seven out of 10 American adults don't exercise regularly despite the proven health benefits, a study released Sunday says - Study: Most Americans don't exercise regularly. That sounds about right. The renewal rate for health club membership is 30 percent. Of those that rejoin a small minority use the club on a regular basis.


Minutes a week to stay strong

One can live well without requiring hours each week engaged in monotonous exercise. Significant strength increases occur exercising as little as once or twice a week IF it's the right exercise program with the right trainer.

Such a workout can be very demanding, but people or any age or fitness level can do this and benefit from it. Clients slowly build up to a level they can handle. It is an attractive alternative for those who often don't have time for exercise.

From this Wall Street Journal article GE's Bob Wright Stays Strong By Lifting Weights Very Slowly:

“Workouts typically consist of one set of six to 12 exercises with little rest between sets…. trainers find a weight load that renders muscle fatigue in 60 to 90 seconds, and take clients through a full-body workout in approximately 30 minutes”.


Skin creams can make skin drier

Just the words “dry, cracked skin” are enough to make people reach for an ointment or lotion. And as the weather turns colder, dry skin becomes a common problem for most people. From this Science News article, Skin Creams Can Make Skin Drier, something to consider: 

Many people have noticed that as soon as you start using a skin cream, you have to continue with it; if you stop lubricating, your skin becomes drier than when you started. And now there is research to confirm for the first time that normal skin can become drier from creams.



Lose weight by lifting weights

Strength training can have a positive role in fat loss. If one goes on a diet with significant caloric restriction the body's response of self preservation is accomplished by lowering it basal metabolic rate. The body does this by catabolizing lean body mass. The weight loss will be both fat and muscle. If one strength trains the body receives the message that lean body tissue is vital to survive the demands placed on it. Rather than losing lean body mass the body preserves it and adds to it.

From Men's Health magazine article 5 Reasons You're Not Losing Weight:


Fat burning at a rate nine times the rate of endurance exercise

From this article, Impact of exercise intensity on body fatness and skeletal muscle metabolism, this quote:

“The metabolic adaptations taking place in the skeletal muscle in response to the HIIT program appear to favor the process of lipid oxidation”.

And this:

“Despite its lower energy cost, the High Intensity Interval Training (HIIT) program induced a more pronounced reduction in subcutaneous adiposity compared with the ET program. When corrected for the energy cost of training, the decrease in the sum of six subcutaneous skinfolds induced by the HIIT program was ninefold greater than by the endurance training (ET) program

If you want to get the most for your minimal free time or if you hate to exercise HIIT will burn more calories for the time spent. Calories are burned four ways with this workout:


Staying young

Thanks to Anne for emailing this.

1. Keep only cheerful friends. The grouches pull you down.

2. Tell the people you love that you love them, at every opportunity.

3. Enjoy the simple things.

4. Keep learning. Learn more about the computer, crafts, gardening, whatever. Never let the brain idle. 'An idle mind is the devil's workshop.

5. Surround yourself with what you love, whether it's family, pets, keepsakes, music, plants, hobbies, whatever. Your home is your refuge.

6. The tears happen. Endure, grieve, and move on. The only person who is with us our entire life is ourselves. Be ALIVE while you are alive.

7. Laugh often, long and loud. Laugh until you gasp for breath.