Yes, Virginia, There is a Santa Claus
By Francis P. Church, first published in The New York Sun in 1897. [See The People’s Almanac, pp. 1358–9.]
We take pleasure in answering thus prominently the communication below, expressing at the same time our great gratification that its faithful author is numbered among the friends of The Sun:
John Kelly's blog
Yes, Virginia, There is a Santa Claus
Strength training enables you to engage in other activities more often and longer than had you not strength trained. You'll to enjoy life more and play longer and more often. Additonally, You will suffer less injuries. Engaging in activities longer and more often compounds the benefits derived from strength training creating a virtuous cycle.
Carole lived with constant back pain. Her back pain disappeared shortly after she began strength training. Three years later she was still going strong attending dance classes with people half her age. The additional activity of dance classes contributed positively to her health as well.
“There’s a lot of hype in this field in terms of brain improvement. I did set out to find out what actually works and what we know. What we do with our bodies has a huge impact on our brains. Our brains are more like our hearts in that everything you do for your heart is thought to be equally as good or better for your brain. Exercise is the best studied thing you can do to your brain. It increases brain volume, produces new baby brain cells in grownup brains. Even when our muscles contract, it produces growth chemicals. Using your body can help your brain.” From the NYT article, The Talents of a Middle-Aged Brain.
A strong body and a strong mind can be obtained through exercise. Prior blog entries dealing with cognitive decline and exercise:
[Lief, one of our clients' has gone from five insulin shots a day down to one. He has been training with us for about four years. His video testimonial is on this page.]
short, intense bursts of activity to mini workouts seemed better able to metabolize sugars – from this article Brief Brief, intense exercise lowers blood sugar:
"small, new study found that 30 minutes of high-intensity exercise a week -- a total exercise time of 75 minutes a week with warm-up and cool-down included -- could lower blood sugar levels for 24 hours after exercise, and help prevent post-meal blood sugar spikes in people with type 2 diabetes.
Slowly the parameters of our world of physical abilities creep in on us. Each year we have a little less strength, stamina, flexibility, and ability to withstand infection and trauma.
We lose a few ounces of muscle, a little range of motion each year, and a few seconds off our personal records. This process will occur more quickly if we are not active. When we exercise we are placing demands on the body that send a message to the body that the stamina, muscle, and flexibility are needed for survival. The body will do what it can do accommodate those demands as an act self-protection.
How often does the body need to be exercised? Too much exercise can result in taking steps backward when there are repetitive-use injuries or when there is insufficient recovery from the stress of exercise. The body need not be constantly stimulated to retain or add to our physical abilities. In one flexibility study one group stretched three days a week and the other group stretched five times a week. At the end of the study both groups increased their flexibility by an equal amount.
There are many changes that come from exercise - increases in strength, stamina, body leanness, speed, and flexibility – that can be measured. Changes that cannot be accurately measured include the decreased likelihood of injury and the attendant pain and how well you feel. The right exercise can result in an increase in one’s quality of life. In some cases it can be dramatically life changing. As trainers this is the most rewarding result we experience with clients.
One client: “ A year ago at this time I was experiencing frequent bouts of aches and pains in my neck, shoulders, and back. I figured it was just part of growing older. Since I started strength training last January, these problems have gone away. Amazing!”
From this article this quote: Exercise: The News You Don't Want to Hear
“A much better and more efficient way to exercise -- and one that research is clearly showing works a lot better -- is to do high-intensity circuit training. Put the beauty bells down and lift some iron. Shorten your rest periods. If you're doing "aerobics," do some interval training where you sprint for a while then jog to catch your breath.
And by the way, forget about "toning." It doesn't exist. You're either building muscle, maintaining the muscle you already have, or your muscles are slowly shrinking. The first two are accomplished with weight that's heavy to lift. The third is accomplished by doing nothing.
Number sixteen in a series about what clients have to say about their workouts.
Barbi was an avid runner. She began strength training eight weeks ago. Barbi had this to say, “I have had more results in eight weeks than in three years working out with another trainer”.
With strength training in order to produce a change the body has to perform more work than it is used to handling. Then, given adequate time to recover and adequate nutrition, the body adapts as a form of self-protection by becoming stronger.
Ten years ago we opened the doors to New Orleans Fitness Training at 4930 Prytania Street. Last month we moved to a new location at 1738 Soniat Street just six blocks away. We also changed the name from Ultimate Fitness to Kelly Personal Training to match the name of our other location in Austin, Texas, Kelly Personal Training in Austin. Nothing else changes. We will have the same management, ownership, employees, procedures, rates, and equipment – just a different setting and name.
Eighty percent close before their tenth anniversary. During bad economic times those percentages are higher. We understand that the clients make our success possible, and as such, we cater to them as best we can. We are always mindful that our doors would not remain open without our clients. We thank all our valued clients for their loyalty that has enabled us to thrive.
The client was 58 and very fit. She was wearing a pulse meter on her wrist. Ninety seconds into the workout her pulse was 148 which is approaching her maximum for a person her age.
One method of determining one’s maximum heart rate is to subtract one’s age from 220 bpm. Using this method this client’s maximum heart rate would be 162 bpm.
We began the workout with the leg press using a heavy weight and slow initial movements. The leg press involves large muscle groups and can get one’s heart rate up in short order. The slow starts minimize force associated with injury and allow one to warm up safely with the heavier weights. The warm up is in effect incorporated in to the first set using a challenging weight. After a minute she was breathing hard and I told her to move faster. At this point her muscles were warmed up and appreciably weaker. Warmed-up weaker muscles are unlikely to generate enough force to cause injury as long as good form is maintained. Her attempts to move fast did not amount to much at that point in the set, but it did allow her to keep moving and achieve a deeper fatigue.