Wearing glasses, hearing aids and dying one’s hair are effective methods of reversing the effects of aging, but the most effective thing we can do to reverse the aging process is to do regular strength training exercise. It is the most effective exercise in addressing the biomarkers that effect not only how young we look, but more importantly, how we young we feel. Each our bodies undergo many changes that can be reversed by proper strength training:
John Kelly's blog
The article is a continuation of What exercise device or program truly delivers? Part 1
...If you don’t time for all that there is one form of exercise that addressed all the aspects of health, while not completely, to a very significant degree – that is strength training (a certain type of strength training will do it in minimal time). In the long-run strength is the most important aspect of health. The number one reason people enter nursing homes each year is because they lack the strength to carry out daily activities. They lose muscle, bone density, strength, and balance. They fall, get injured, and end up in a nursing home. They are not put in homes because they are out of breath. Increasing strength
will do more to increase your quality of life than any other exercise.
Thighmaster, Ab Roller Plus, Ab Blaster, Belly Burner, Abtronic, Garden Weasel, Ab Energizer, Buns of Steel, Six Second Abs ... ad nausea. Do they work? Garden Weasel works, while some of the above had been fined millions by the FTC. But no matter, it is not whether they work; it is whether people think they work. That and you have to have $19.95 Is there anything that works wonders? There really is. Read on.
People buy exercise devices, join health clubs, and start exercise programs to look, feel, and perform better. Too often their expectations are too high -- they are trying to exceed what their genetics will allow. These high expectations become the building blocks of resentment. Once expectations are not met, motivation to continue exercising wanes. For the unmotivated fitness clubs becomes collection agencies disguised as fitness clubs.
There is confusion of about just how many calories are burned as a result of exercise and also about how much added muscle increases metabolism. The short answer is not much. Fat loss is primarily accomplished by eating less - not diet per se but by following a sensible eating plan you can stick to for the long haul, in other words for the rest of your life. Diets, as a rule, seldom work in the long run.
One of our clients recently gave birth, and we look forward to her return to exercise. It got me to thinking about all the pregnant mothers we have worked with over the years. In all instances we follow the doctor’s recommendations to the letter. If you are pregnant we recommend that you always consult a doctor to be cleared for exercise. We have found that there is a great disparity in what the different doctors will allow. Often times we will make adjustments to the range of motion or eliminate a certain exercise entirely. Most mothers have stopped exercising the last couple of weeks of the pregnancy, but one woman worked right up to the last week – exercised on a Thursday and delivered the following Monday.
This article Steps Prior to Pregnancy Can Protect Baby lists several useful tips for pregnant mothers. One of the tips:
“Exercise helps you maintain or lose weight and helps you manage stress. If you do get pregnant, talk to your doctor about the kinds of exercise that are safe to do during pregnancy.”
I was watching Brazil versus Columbia when Brazilian Soccer player Neymar went down. At first I thought, “Oh boy, more flopping”. When they were carrying him off the field I saw the pain he was in, and it did not surprise me to learn that Neymar broke a vertebra. I broke a vertebra in my back 40 years ago.
My recovery was pretty straight forward – rest, pain meds, and a brace. The most difficult for me was sleeping. Sleeping on the floor was my only relief from the pain. I slept on the floor for years after that.
Years later I developed back pain that stayed with me for the better part of two years. Nothing gave me relief. I did everything I could to relieve the pain – new bed, swimming, getting rid of my chair at work, no long trips in the car, and standing instead of sitting during the night school classes I was attending. Exercise seemed to make it worse.
Forget any problems of yesterday
July 4th is a time to relax and play
Come celebrate each Fourth of July
Watch rockets burst up in the sky
Plan for your picnic in the park
Plan for explosions after dark
Share mutual passion for country
Wave our standard; it echoes free
Hear booms throughout the night
Skyrockets veer both left and right
Remember the USA trips you took
Study our great history in the book
July 4th celebrates another dawn
Children & sparklers on the lawn
Join with neighbors as you should
America is free, strong, and good
Bob Gaut 2010
From this article in Medical News Today, Prolonged fasting re-boots
immune system, come these quotes:
“Results of a new study on mice and a phase 1 trial of humans suggest that prolonged cycles of fasting - for 2-4 days at a time - not only protect against toxic effects of chemotherapy, but also trigger stem cell regeneration of new immune cells and clearing out of old, damaged
“The scientists say prolonged fasting appears to shift stem cells of the immune system from a dormant state to an active state of self-renewal.”
“When you stop eating, the body uses up stored glucose, fat and
ketones, and also recycles worn out and damaged immune cells.”
This study was conducted on mice. This result is preliminary and more studies are needed with humans. The article cautions that this fasting should be done under medical supervision.
From this article in the International Journal of Obesity, High-intensity intermittent exercise attenuates ad-libitum energy intake comes this conclusion:
“High-intensity intermittent exercise suppresses subsequent ad-libitum energy intake in overweight inactive men. This format of exercise was found to be well tolerated in an overweight population.”
The study compared a group of over-weight men who did moderate exercise to another over-weight group who did high intensity interval exercise (HIIT). Seventy minutes after they exercised the HIT group consumed fewer calories and also consumed fewer calories the next day.
From this article, Short workouts: Will exercising for 15 minutes once a week get you fit? are some quotes and responses after the quotes.
“It sounds too good to be true”
If something is too be good to be true then it follows that it really is too good to be true. The truth is the workouts are very demanding, but they won’t take a lot of your week. Anyone with proper instruction can do it though: you build up to it slowly. Our oldest client was 95 years old.
“Over the past decade, many trainers have begun advocating for shorter, less-frequent workout regimens – claiming that they are much more efficient for weight loss and muscle building.”