Posts Tagged ‘Weight training’

Exercise links happiness and lower mortality in CVD | theheart.org

English: A group, guided by John Schelp, touri...

“Because positive affect is related to exercise, interventions aimed at positive-affect induction in combination with exercise promotion may induce better outcomes for patients, both in terms of increasing the likelihood of the accomplishment and maintenance of a healthy exercise pattern and in terms of better psychological functioning, than interventions focusing on the promotion of exercise alone,” conclude the researchers.”

via Exercise links happiness and lower mortality in CVD | theheart.org.

Well put!  Definitely exercise helps you feel better.  Feeling better actually reduces your 5 year all-cause mortality — your likelihood of getting dead in the next 5 years.  Feeling positive about life is a huge benefit.  Move some today, so you can move some more tomorrow.

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What makes muscles grow?

English: Pulldown exercise, which strengthens ...

It’s a specific adaptation to an imposed stress.   You consistently work a muscle to at/near the point of failure, and as it rebuilds itself, additional muscle is put there to help you out, to keep that spot from getting stressed out so much next time.

So  how do you use this to your advantage?  Do strength training, of some sort, every other day or so.  And/or lift heavy things often in the course of your life.  Or simulate a heavy lifting life by lifting real things in an exercise session which requires a lot of different kinds of movements and muscles to get the job done.  Even if you have to reduce your amount of cardio to get the strength training in, that’ s OK.

You lose 10% of your muscle mass per decade of life if you don’t do things that require that strength.  IF you don’t use your muscles, they go away.  If you do use them, they grow.

Characteristics of a good workout routine

English: Mid drive fluid motion quantum ellipt...

F.I.T.

 

That’s an acronym that’s easy to remember.

FREQUENCY — how often you work out.

INTENSITY — how hard your maximum exertion is

TIME — how long you go.

 

You can vary any of the three. Longer, less intense workouts are as good or better for heart health as short, extreme workouts.  Fewer, more intense workouts tend to be better for strength development than doing the same low intensity lifts each day.

And if you’re short on time, you can up the frequency and/or intensity to compensate.  Four 15 minute workouts in one day is the  rough equivalent of an hour or continuous exercise.

Running, not weights, burns fat | Fox News

If you want to burn fat, it’s better to hit the treadmill than the weight room, a new study suggests.

via Running, not weights, burns fat | Fox News.

The explanation keeps shifting on this one … should you sweat off the pounds or build up your muscle?  The answer is Yes.  Sweat off the pounds in every possible way, and at the same time work on your strength so you feel better and look better too.

Workout pace

Jack LaLanne receives a Lifetime Achievement A...

Jack LaLanne receives a Lifetime Achievement Award on September 3, 2007 during a ceremony at Muscle Beach in Venice Beach, California. (Photo credit: Wikipedia)

Let me ask you a serious question.  When you work out, are you pushing yourself?  Reading an interview with the late Jack LaLanne, who is the undisputed founder of the modern concept of working out ….

His point was, when he worked out he was training, not just repeating movements.  He always had the idea he was preparing for something.  Which he was.  Throughout his life he set pretty impossible sounding goals — including swimming long distances underwater while towing boats full of people — that we’d never expect you to do.   But the point is, every workout was preparation for whatever he was going to do next.  He worked hard every day to get ready.  Even the day before his death well into the 90’s.

How hard should you go?  How hard COULD you go and still go back tomorrow and do something else to get ready?  That’s how hard to go.