How about more motivation for strength training?

My last posting focused on strength training benefits.  Let me continue.  This is just too good not to share.  Let me start with results from a study done by USDA Human Nutrition Resource Center on Aging at Tufts University.  It was conducted by Miriam E. Nelson, Ph.D.  It was accepted for publication in the Journal of American Medical Association (JAMA) Dec. 1994.  It is a study of women over 40 years of age. This study took ten overweight women and gave them individual customized food plans.  50% of the participants performed strength training exercises twice a week while the others followed just the prescribed diet.  This study was for a year.

a.  The "diet only" volunteers lost an average of 13 lbs. during the study.  2.8 lbs of this weight loss was lean muscle mass.  The women who strength trained lost approximately 13.2 lbs.  These women gained 1.4 lbs. of lean tissue and experienced a total fat loss of 14.6 lbs.  In conclusion, the group that performed strength training 2x a week lost 44% more body fat than the diet only group.

b.  The women performing strength training regained bone density instead of losing it as women normally do at this age.  This was without taking drugs.

c.  The women that did not strength train had an average decline in balance of 8%.  The decline in balance may be attributable to the fact that this group was one year older.  At the same time they became even more sedentary as they aged.  Meanwhile, the women in the strength-training group showed an average of 14% gain in balance scores.  This change is because of their enormous improvements in strength and muscle strength and in part to the associated, neurological improvements.

I mentioned strength training and the relationship to bone density in my last posting.  I would like to continue with that topic.  Each year after menopause, a woman typically loses 1% of her bone mass, even more during the first five menopausal years.  In Dr. Nelson's study it was found that women who strength trained not only did not lose bone mass they gained 1% bone mass.  The non exercising women lost about 2% of their bone density over the year of the study.

Strength training helps prevent bone fractures from osteoporosis because it dramatically reduces the risk of fractures.  Because of the improvements in strength there is more bone density and balance.  Typically a woman of 70 faces 30% odds that she will break her hip if she lives another twenty years.  Each year, about 300,000 people wind up in the hospital with hip fractures because of osteoporosis.  Half of the victims never go home again... and 1 in 5 die from complications within a year.  A woman is more likely to die as a result of a hip fracture, than from breast cancer, uterine cancer and ovarian cancer combined.  Elderly women fall because they lose their balance easily and aren't strong enough to recover.

One last thought here involves a study of 60 - 70 year olds.  In the 1980's Walter Frontera, MD of Tufts Center on Aging conducted the following study.  Traditionally strength-training exercises were performed on seniors at only 40-50% of their capacity.  Dr. Frontera had his volunteers exercise at 80% of capacity. This study shattered myths about aging.  There were no injuries and no cardiac episodes.  In just twelve weeks the muscles that were exercising became 10 - 12 % larger and 100 - 175% stronger.

We all know exercise is important and many of us actually enjoy the experience.  I hope that learning these facts will help motivate us to continue (or start) our  habit for lifelong health and fitness.

STRENGTH TRAINING BENEFITS EVERY AGE!

I attended a fitness convention recently.  It was a great experience with many classes, activities, and lectures on just about any fitness or health topic.  Once again there is so much evidence regarding the benefits of exercise as a lifelong habit.  Here are some of the interesting facts I learned about Strength Training especially for the mature adult.

*When women diet, at least 25 - 30% of the weight they lose isn't fat but lean tissue, muscle, bone and water.  A study by the University of Michigan has proven that women can preserve muscle mass while they lose weight.  Strengthening exercises prevent the loss of bone and muscle that can harm many women in later life.  Women have less muscle and bone than men do.  Women lose muscle and bone as they age and thus have a narrower margin of safety.  Women generally live longer than men, so women are much more likely to reach an age where their lives are severely limited by muscular weakness and fragile bones.

*The Center for Disease Control and Prevention report that more than 75% of American women are sedentary!  Over one third of women age 30 - 49 weigh too much.  52% of women in their 50's are overweight and after menopause the numbers really soar.  Excess weight endangers health.  Being overweight triples the normal risk for heart disease and stroke.  Excess weight contributes to diabetes and has been linked to cancer.

*Starting around the age of 40, most women lose one-half to one-third of pound of muscle each year and gain at least that much in body fat.  Women also lose a similar amount of bone.  That means by the age of 80 women will have only about 1/3 the muscle they had at the age of 40.  These changes accelerate at peri-menopause and during early menopause.  During this time a woman can lose 5 lbs. of muscle in just five years unless she compensates with strength training exercises.

*A study at the University of Colorado compared sedentary and active post-menopausal women ages 50 - 72 with women ages 21 - 35.  The older women who where not exercising showed the expected decrease in BMR (basal metabolic rate - the energy it takes for our bodies to exist) compared to the younger participants.  However, the older women who were physically active had the same BMR on average as active women half their age.  That is significant!  At this point let me inform you that a very low calorie diet can cause your BMR to plummet by as much as 30%.  This is why its so important to eat while you are trying to lose weight.  Individuals gain weight when they are burning too few calories.

*It has been proven that a person will become more energized and more active as the result of strength training.  The non-exercising group became 25% less active over a period of a year.  The women in the strength training program were 27% more active.

*Exercise lifts depression, combats lethargy and makes weight loss easier.  There is evidence that physical activity enhances mood, improves coping skills and boosts self-esteem and self-confidence.  Active people suffer less from bouts of anxiety and depression that plague nearly 3 out of every 10 Americans.  Nalin Singh, MD and colleagues of Tufts University looked at 32 men and women who suffered from chronic depression.  Half of these individuals did strength training.  The other half simply received health education.  Twelve weeks later, 14 of the 16 members who strength trained felt better and no longer met the clinical criteria for depression.  But only 6 members of the education only group enjoyed similar relief.  This impressive success rate is comparable to that produced by highly effective anti-depressants.  In Dr. Singh's study of depression, ten people in the strength training group and seven in the health education group reported sleep problems when they joined the project.  After twelve weeks, 6 of the 10 strength training volunteers reported they no longer had difficulty sleeping while in contrast, no one in the health education group improved.  People who exercise fall asleep more quickly, sleep more deeply, awaken less often in the meddle of the night and sleep longer.  These benefits are comparable to those of medication but with absolutely none of the side effects.

This is just a portion of the information I want to share with you.  Check in again soon for more Strength Training benefits for every age.

Exercise is more than just a way to lose weight!

 If your only motivation for exercise is to lose weight you just may be disappointed.  Do not get me wrong - I am a strong believer in exercise.  A person will lose weight through exercise.  However, most people that wish to lose weight want to lose it right now.   I had a young lady ask for help in getting in shape for a beauty contest.  Then she informed me it was 2 weeks away.  I had a sedentary couple that wanted to get in shape for snow skiing.  Their trip was one month away.  Others have reunions or cruises that serve as temporary motivation that will be forgotten after the "event".  I was at a party this past spring.   Conversations often turn to weight loss when someone learns that I am a personal trainer.  One person in this conversation explained that they too had tried exercise, but gave up because it didn't make any difference.   There are many reasons to make exercise a lifetime habit.  Losing weight is just one benefit.  A slow but steady benefit.

Exercise will improve our quality of life;  better sleep, improved mood, improved brain function, strong immune system, increased energy level, and improved sex life.

Exercise has physiological benefits:  improves the heart muscle, decreases "bad LDL" cholesterol while increasing "good HDL" cholesterol,  can lower blood pressure, reduces stress, promotes bone health/strength, maintain and/or increase lean muscle tissue, improves glucose tolerance, and reduces body fat.

The good news is that these benefits can be achieved with just a minimum of 30 minutes a day,  most days of the week.   The "exercise" can be whatever a person enjoys.  Even gardening has benefits.  Brisk walking, stationary bicycling, toning exercises, dancing, yoga - the list is endless.  Choose something you will continue to do regularly.  Focus on the enjoyment of the activity and time for yourself.

There are opportunities throughout our day to go beyond the minimum of 30 minutes.  Park the car away from your destination so that you can walk farther.  Walk to lunch or work or to visit friends.  Climb stairs up - go back down - then up again.  Take walking breaks instead of sitting in the break room.  Be creative in your quest for more activity.

Every one has different exercise goals.  Stick to yours.  Do not compare yourself to someone that has "competitive" goals.  Find someone that has similar goals as yourself and plan to exercise together.

The most important thing is to realize that this is a lifestyle that has a beginning with no "end".  Regular exercise prepares us for the demands of daily living.  A person that has a regular exercise routine finds that their body is also more prepared for activities such as hiking, skiing, climbing, etc.

I would like to encourage you to participate in an exercise program for the sheer enjoyment of activity and play.  Surround yourself with other people that enjoy an active lifestyle.  Take advantage of all the benefits exercise can bring to your life.  Regular exercise assists us when making choices in other areas of our lives.  I know a smoker that chose to quit smoking in order to continue running.  Many of my clients make healthier food choices because they exercise regularly.  We become healthy when we act healthy.

What's that saying? -  It's the "journey", not the "destination".

Beth

A Food Diary may be what I need! What about you?

My job is to work with people that want to be fit.  I have encouraged clients that want to lose weight to keep a daily written log of everything they eat or drink.  I would ask them to log approximately 3 days of food intake.   I expected a record that included information such as food item, amount, method of preparation, etc.  I rarely received the accurate log that would be of use in helping guide individuals toward a healthier eating plan.  Another issue involved the client's reluctance to write down their food/drink intake immediately.  I also wanted 3 typical days documented.  The results were less than desirable most of the time.  Finally, I stopped asking for diet diaries.  I would instead ask questions regarding their eating habits and depend on the recall of their overall dietary habits.  Together we would then think of healthy alternative food choices that could replace the "poor" choices.  There would also be a discussion regarding portion control.  I would also mention the interactive MyPyramid.gov web site.   I would recommend that they would benefit by making an appointment with a Registered Dietitian.   Whatever the reason(s), many clients would still be unhappy with the lack of desired weight loss.

I would also like to lose 5 - 8 pounds.  I find myself relating to the various same problems my clients have.  OK,  5 - 8 pounds!  What's up with that?  "Trainer, train yourself!"  Just like a few of my clients, I get more than the recommended amount of exercise required for good health.  I spend approximately 5 hours per week performing my own exercise routine.  Obviously, "It's about the food".  I too have kept my own diet diary in the past only to find myself obsessed with calorie intake.  I stopped all thought about logging food.

That has all changed!  Earlier this month I heard a short report on ABC TV called "Keeping Food Diary Doubles Weight Loss".  You can check out the report yourself by going to the abcnews.com website and looking in their health section.  I like the approach that is taken with this study.  It is about accountability.  It is not necessarily about counting calories.  It is more about learning about your food habits.   Yes, you must log everything you eat or drink.  Yes, you must log it as soon as you eat or drink.  The participants of this study also kept their diary for (gasp!) months.  Some professionals ask their clients to also track "hunger" level, emotional state, and time of day.  In my opinion a person could track calories if they desire, but it would not really be required.  One advantage of writing things down is the fact that a person makes a conscious decision about the "need" for that particular food item.  Of course, a person can "cheat", but we all know who the is victim in that choice.  The participants in this study lost an average of almost 13 pounds in 5 months - and kept it off.  Just by writing it down!  I would like to quote Beverly, one of my friends, "Knowledge is power!"

This method is free of cost, relatively easy, and proven.  Involve others that have the same desire to lose weight.  People with similar goals may aid success.  I have 2 or 3 clients that have joined in with enthusiasm.  It has only been a week or so, but we all have learned some things about ourselves and our eating habits.  I have to say I have even lost a pound without any real attempt.   If you are interested in trying a food diary, I have included one of my entries below as an example on how to log food/drink. Keep in mind this is an example of "my" food intake.  You will have your own nutritional needs and should not use this example as a diet plan.

Give food diary logging a try.  What do you have to lose?

July 9, 2008
4:30 a.m.  Dannon Light & fit yogurt 45 cal.
                 1/2 cup fat free cottage cheese 40 cal.
                 Fiber One Bar 140 cal.
                 1 cup coffee, black
7:00 a.m. Treadmill 33 minutes
                 Resistance train 40 minutes
                1 cup water
8:00 a.m.  Cascadian Farm organic granola bar 140 cal.
                1/2 cup water
11:45 a.m. 1/3 cup baked beans
                 1/2 cup german potato salad
                 tortilla crusted baked fish 250 cal.
                 1 cup water
                 1 cup coffee, black
2:00 p.m.  1 cup water
                 1 cup coffee, black
3:00 p.m.  1 cup coffee, black (did not drink all)
4:00 p.m.  cup water
                 4 strawberries
7:00 p.m.  1/2 cup baked squash, carrots, onion, olive oil
                 1 Morning Star blackbean burger patty 120 cal.
                 1/2 cup mixed fruit, grapes, mango, banana, strawberries
                 1 glass red wine

Exercise "Weightless" in the pool.

Here is yet another advantage to using water as an exercise medium  -  effects of immersion on body weight.  The amount of your body's weight which you support is reduced in water.  In other words, the deeper the water, the more the drop in the amount of weight your body supports.  Stand in a pool at knee depth and your body has to support 65% of your weight, at waist depth 50%, chest depth 25% and only 10% at neck depth.  This offers a wonderful opportunity for everyone, especially the overweight, the pregnant, the injured, the arthritic and even the beginner.   Water exercise is low impact and yet provides gentle resistance to improve flexibility and muscle tone.  Water workouts also increase circulation to deep tissue and accelerate healing for those recovering from injury.  

A person can also experience exercise "weightless" in 6 - 9 ft. deep water.  This technique can be described as deep water running.  All you need is a flotation belt that keeps the body in a vertical position with your head above water.  It is as simple as taking the running motion that is performed on land and put it in the water.  Your body is submerged so that the hydrostatic pressure around your body improves cardiac function, lowers blood pressure, and assists the body in tissue healing.  

Now you can take your exercise sessions to the water and choose the depth that you find the most beneficial to you.  It is summer and you may find a local pool offering classes.  Always check with your doctor if you plan on starting a new exercise routine and inform your instructor of your special health needs.  There are books and videos available if you are unable to find a class in your area.  Basically, you can perform most "land" exercises in the pool.  Get out there - Slather on the sunscreen and - Try it out!  

My resistance training quest

I told you I'd let you know how my weight training session went.  I did it!  It was worth the early trip to the gym.  I felt great during and after my 45 minutes of effort.   In fact, I have completed three more days of weights since.  OK, two weeks is not exactly a habit, but a person has to begin with one day followed by another and so on.  I told a few of my clients about my training experience.  I did note a certain amount of glee in their reaction to my statement that I was sore.  And now, it is with a voice of experience that I agree with them when they tell me a particular exercise is "hard".   Let me tell you a few reasons that I will continue to train regularly.  First of all, I've publicly told you I would.  Second, it really does feel great!  Third, the health benefits are limitless.  Finally, I have that "done something good for me feeling" and it stays with me to assist with healthy decisions the rest of the day.  One final note - a big "Thank You" to my son for my Mother's Day gift.  That music the iPod provides is quite motivating!  Beth

I have to make myself do resistance training!

OK, so you think you are the only one that has to make yourself get that exercise in?  I don't think so.  This trainer loves aerobic exercise of just about any kind and will walk, bike, stair climb, row, elliptical,..... you get the idea.  Though when it comes to strength training,  I'll do just about anything to put it off.  However, all I need is 2 sessions per week in the gym to receive benefits of strength training.  Regular strength training builds muscle and thus keeps metabolism up. Keep in mind that, as we get older, the size and strength of our muscles decreases naturally.  For each decade of adult life, the average person loses six to seven pounds of muscle. The rate of muscle loss often gets faster after age 45.  Yikes!  Do I need further motivation? Strength training also helps build bone density that may prevent future broken bones [hip fractures to be specific].  Then there is the bottom line - good muscle tone sure looks better than the alternative body flab.   I know all these things.  Overcoming my procrastination toward strength training will take more than just reminding myself of all the "good" stuff.  I may just have to borrow a popular slogan - "Just do it!"  That involves more than lip service of course.  So, I will get myself to the gym tomorrow morning 45 minutes before my first appointment and get my own weight session in.  I'll let you know how it goes!  Beth

I like this as a summertime treat

This snack is healthy and tasty.  It's yogurt and cottage cheese.

I use Dannon light and fit yogurt: 1  4oz. container - any flavor

40 calories, 0 fat calories

0 cholesterol

60 mg sodium

160 mg potassium

7 g total carbohydrate - 5 g sugar

3 g protein

 

Add it to 1/2 cup of fat free cottage cheese (small curd):  80 calories, 0 fat calories

5 mg cholesterol

430 mg sodium

110 mg potassium

0 fiber

7 g sugar

14 g protein

I find it quite yummy and makes a healthy snack.  Not quite ice cream, but it is guilt free!  Provides about 20% of calcium needs for a 2,000 calorie diet.

The pool is perfect for a workout!

There is something about summertime and swimming pools.  It brings back the memories of jumping in the water as soon as my parents said it was OK.  I would stay in the water, diving under the surface, doing handstands, and playing until time to go home.  Just because we are adults doesn't mean we cannot recapture the childhood joy of water play.  The pool is perfect for a workout!  And I do not mean swimming laps.  The simple movements of walking forward,

backward, and sideward will provide exercise.  

The benefits and advantages of water exercise are numerous, but for the sake of time and space let us focus today on the resistance that the aquatic environment provides.   

Land (Gym) workload depends on moving against gravity or against a device such as a machine.  However, in the pool, movement in any direction is resisted by a dense and viscous medium - water.  In fact, the more power you exert against the water results in a proportional amount of resistance from the water and you work harder!  Size and shape of body parts moving through the water will influence the resistance as well.   Arm or leg length also influences the resistance.  For example, a straight leg exercise offers more resistance than a bent knee exercise.  Want more resistance - use resistive equipment such as fins, paddles, noodles, and web gloves.  Even speed of movement through the water will increase the resistance - double the speed = 4x the resistance!  A note of caution with regard to speed:  never increase speed to the point that you are unable to maintain proper exercise posture.  

Let me mention a few more unique benefits of water exercise:

*There is less muscle soreness

*Increases muscular strength and endurance

*Three dimensional forces generated during aquatic training requires constant torso stabilization and thus provides excellent functional training for the trunk muscles.

*It is a low-impact environment

*Swimmers and non-swimmers both can benefit

You may find aquatic exercise classes offered at most local fitness centers, city pools, or any pool that an instructor has permission to host classes.   Check for classes that are taught by instructors that have training or certification in aquatic exercise.  Be sure to check with your doctor before beginning an exercise program.  It is also important to inform your instructor of any health issues or limitations you may have.  They will be able to help you modify exercise in order to benefit your personal needs.

The next time you are at the pool with your children/grandchildren (or without them!) climb in and kick, jump, leap, move, and just play!   Your entire body will benefit and kids love it when adults play in the water with them.  Check back often to read other benefits and advantages of water exercise.  Beth 

Salads and Summer

I found this salad recipe years ago and it is a favorite for summer cookouts.  It makes 8 side-dish servings.  Nutrition facts per serving:  69 calories, 4g total fat (1g saturated fat), 0 cholesterol, 80mg sodium, 8g carbohydrate, 3g fiber, and 3g protein.  

VEGETABLES IN LEMON-HERB DRESSING

8 oz. fresh pea pods or one 6-oz. pkg. frozen pea pods, thawed and drained

1 14 oz. can artichoke hearts, drained and quartered

1 14 oz. can baby corn, drained

8 fresh mushrooms, quartered

2 medium tomatoes (I use several cherry tomatoes quartered)

1/4 c. olive oil

1/4 c. salad oil

1/4 c. tarragon white wine vinegar ( or 1/4 c white wine vinegar and 1/2 t. dried tarragon

2 tsp. finely shredded lemon peel

1 Tbsp. lemon juice

1 tsp. sugar

1 tsp. dried basil

Remove tips and strings on fresh pea pods.  Cook, covered in small amount of boiling water for 2-4 minutes or tender.  (Do not cook frozen pea pods)  In salad bowl combine pea pods, artichoke hearts, corn, mushrooms, and tomatoes.

In a screw-top jar combine olive oil, salad oil, vinegar, lemon peel,lemon juice, sugar, and basil.  Cover and shake well.  Pour this dressing over vegetable mixture; toss gently to coat.  Cover and chill 2-4 hours.  Use slotted spoon to serve. 

Try this one soon!  Beth

Broccoli Mac 'n' Cheese

Recently I had a client request a healthy alternative to Mac 'n' Cheese.  A little research and I found this recipe in Bob Greene's The Best Life Diet.  I have tried his recipes but not this particular one.  It sounds really good and I think I'll serve it up next week.  Here it is - give it a try and let me know what you think.

Broccoli Mac 'n' Cheese - 6 servings: 1 2/3 cups each

8 ounces uncooked whole wheat penne pasta (2 1/3 cups)

1 small red bell pepper, coarsely chopped (approx. 1 cup)

One 24 oz. bag Green Giant frozen broccoli and three cheese sauce

2 cups cubed cooked skinless chicken breast

1/4 cup nonfat milk

1/8 teaspoon cayenne pepper

1/3 cup plain dry bread crumbs

3 tablespoons shredded Parmesan cheese

1/2 teaspoon Italian seasoning

1 tablespoon olive oil

Preheat the oven 375 degrees F.

Grease a 13 x 9-inch baking dish.  Cook pasta as directed on package, adding the bell pepper during the last 3 minutes of cook time.  Drain the pasta, and return it to the saucepan.

Meanwhile, cook the broccoli and cheese sauce as directed on the package.  Stir the cooked broccoli mixture, chicken, milk, and cayenne pepper into the pasta.  Pour the pasta mixture into the baking dish.

In a small bowl, stir together the bread crumbs, Parmesan cheese, and Italian seasoning; stir in the olive oil using a fork.  Sprinkle the bread crumb mixture over the top of the pasta mixture.

Bake for 15 - 20 minutes or until top is golden brown and the pasta is hot.

Per serving, about:  Calories: 302, Protein: 22 g, Carbohydrate: 36 g, Dietary Fiber: 6 g, Total Fat: 8 g, Saturated Fat: 2 g, Cholesterol: 37 mg, Calcium: 106 mg, Sodium: 508 mg.

 

Try this for breakfast

We choose oatmeal the majority of the time before a hike or bike ride.  Quaker oats old fashioned was the number 1 choice.  Until, someone that my husband runs with at noon told him about steel cut Irish oatmeal.  We buy it at Wal-Mart of course, but I would think you can find it in about any grocery store.   The steel cut is what I recommend trying, but there is also the Quick cooking Irish oatmeal as well.  The steel cut requires about 25 minutes of cooking.  The directions say 30 minutes and do not overcook.  We have found we like the consistency of 25 minutes cooking time. It has a nutty and crunchy texture.  Just add honey and fruit.  Non-fat milk can be added but we find we don't need it.  Fresh fruit or dried fruit add a sweet flavor.  The quick cooking irish oatmeal is 3-5 minutes cooking time. It is similar to the old fashioned Quaker Oats in consistency but has a bit different taste.  While it is good and has shorter cooking time, give the steel cut a chance.  Nutrition facts regarding Irish oatmeal and Quaker are similar.  Both are considered a healthy food choice. Just a couple of differences to note:   

Irish Oatmeal Quaker Oats

150 calories 150 calories

20 fat calories 25 fat calories

0g Saturated fat 0.5g saturated fat

26g total carbohydrate 27g total carbohydrate

0g sugar 1g sugar

4g protein 5g protein

You may read the complete nutrition facts on each product label.  I posted the highlights.  

Oatmeal is a good choice to start the day and it is a whole grain.  Give this a try.  Maybe you already choose this food item?  Either way let me know what you think!  Beth

Trial blog

This will be a place for clients to find fitness information.