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Showing posts with label strength training. Show all posts
Showing posts with label strength training. Show all posts
Saturday, June 11, 2011
Thursday, June 2, 2011
Exercise your Way to Better Memory
This article was written by Baseline of Health Foundation
Feeling a little sluggish physically and mentally? Get a little active and help both issues! Did you know that aerobic exercise can not only help you lose weight in all the right places but also gain something in one very important place: your brain? A region of your brain that is essential to memory has been shown in a recent study to actually increase in volume after getting regular cardiovascular exercise.
The research, which took place at the University of Illinois at Urbana-Champaign, demonstrated that when older people committed to a walking routine for a year, the hippocampus area of the brain -- which typically loses some mass over time as we age -- actually increased in size.
The researchers put half of the 120 study participants, all between the ages of 55 and 80, through their paces. They went from a sedentary lifestyle to a walking routine, steadily increasing the frequency and duration of their walks. This group worked their way up to 40 minutes at a time, three times per week, which was enough to ensure an elevated heart rate. The remaining 60 participants focused on weight training, yoga, and stretching activities for 40 minutes, three times each week, with no cardiovascular exercise included.
After a year, those in the toning group experienced the loss of a bit more than one percent of the volume of the anterior hippocampus of their brains -- a normal amount of shrinkage that comes with aging. However, the volunteers who had been walking had approximately a two percent increase in the volume of the anterior hippocampus of their brains. In addition, the aerobic exercisers achieved higher scores in memory testing, which makes sense since the hippocampus is a memory center in the brain. They also were found to possess more neurotrophic factor (BDNF), which is a protein in the brain that helps neurons to grow and survive. This finding is significant because a lack of BDNF has been found in Alzheimer's patients.
The main take-away from this study? It's important to exercise regularly without overdoing it. You don't need to train like you are entering a marathon. Make time for daily workouts but remember that moderation is key. Get in some form of cardiovascular (or interval) activity, whether it's walking, bike riding, jogging, or some other exercise that gets your heart pumping a little faster. But don't forget strength training and flexibility workouts too. Just because they may not grow your hippocampus at all, don't discount them. Every type of exercise can benefit your body and work to improve your overall health and well being.
Read more about this here: Exercise and Your Memory
Need ideas for different types of exercise? The Need for Different Types of Exercise
LET ME KNOW IF YOU HAVE ANY QUESTIONS OR NEED HELP PICKING OUT AN EXERCISE PROGRAM THAT IS RIGHT FOR YOU.
Find me on Facebook or email me at nataliewelch@cebridge.net
Feeling a little sluggish physically and mentally? Get a little active and help both issues! Did you know that aerobic exercise can not only help you lose weight in all the right places but also gain something in one very important place: your brain? A region of your brain that is essential to memory has been shown in a recent study to actually increase in volume after getting regular cardiovascular exercise.
The research, which took place at the University of Illinois at Urbana-Champaign, demonstrated that when older people committed to a walking routine for a year, the hippocampus area of the brain -- which typically loses some mass over time as we age -- actually increased in size.
The researchers put half of the 120 study participants, all between the ages of 55 and 80, through their paces. They went from a sedentary lifestyle to a walking routine, steadily increasing the frequency and duration of their walks. This group worked their way up to 40 minutes at a time, three times per week, which was enough to ensure an elevated heart rate. The remaining 60 participants focused on weight training, yoga, and stretching activities for 40 minutes, three times each week, with no cardiovascular exercise included.
After a year, those in the toning group experienced the loss of a bit more than one percent of the volume of the anterior hippocampus of their brains -- a normal amount of shrinkage that comes with aging. However, the volunteers who had been walking had approximately a two percent increase in the volume of the anterior hippocampus of their brains. In addition, the aerobic exercisers achieved higher scores in memory testing, which makes sense since the hippocampus is a memory center in the brain. They also were found to possess more neurotrophic factor (BDNF), which is a protein in the brain that helps neurons to grow and survive. This finding is significant because a lack of BDNF has been found in Alzheimer's patients.
The main take-away from this study? It's important to exercise regularly without overdoing it. You don't need to train like you are entering a marathon. Make time for daily workouts but remember that moderation is key. Get in some form of cardiovascular (or interval) activity, whether it's walking, bike riding, jogging, or some other exercise that gets your heart pumping a little faster. But don't forget strength training and flexibility workouts too. Just because they may not grow your hippocampus at all, don't discount them. Every type of exercise can benefit your body and work to improve your overall health and well being.
Read more about this here: Exercise and Your Memory
Need ideas for different types of exercise? The Need for Different Types of Exercise
LET ME KNOW IF YOU HAVE ANY QUESTIONS OR NEED HELP PICKING OUT AN EXERCISE PROGRAM THAT IS RIGHT FOR YOU.
Find me on Facebook or email me at nataliewelch@cebridge.net
Sunday, February 6, 2011
Week 1 of Chalean Extreme
This is the official end to the first week of a new round of Chalean Extreme. When I first started Chalean Extreme in November, 2009, I started with really light weights--3 lb, 5 lb., 8 lb.. I got up to using 10 lb and 12 lb. I lost a lot of inches and a little bit of weight. I ended up quitting after starting the 3rd month, because I had something happen to my back/shoulder. I'm not sure if it was from the weights or something else. I did another round with Turbo Fire this past summer/fall and was up to using 15 lb. and 20 lb weights. Again, I lost a good bit of inches and more weight this time. Now, for the 3rd round, I'm starting off using 8 lb. 10 lb, 15 lb., and 20 lb. weights with better form. It's amazing how far I've come since the first round. By the end of this week, I was completely sore which is a good sign. Today is a much needed rest day. The soreness has decreased a lot just from not doing any workouts today. I am doing the cardio workouts that are part of the CLX program just to change things up. If your body gets used to the same type of workouts over and over, you won't see any changes.
The crazy part about lifting weights is your appetite increases. It's important during this time to really make HEALTHY food choices. Also, making sure to eat every 2-3 hrs is critical. I'm anxious to get through the next few months to see what changes will be made. I do know that by starting out at a heavier weight, I will most likely need to invest in some 25 lb and 30 lb weights before Month 2 of the program.
This is a very motivational strength training program. It's one you look forward to doing. It is something that even a beginner can do and see results. Read more about the The Benefits of Pumping Iron
The crazy part about lifting weights is your appetite increases. It's important during this time to really make HEALTHY food choices. Also, making sure to eat every 2-3 hrs is critical. I'm anxious to get through the next few months to see what changes will be made. I do know that by starting out at a heavier weight, I will most likely need to invest in some 25 lb and 30 lb weights before Month 2 of the program.
This is a very motivational strength training program. It's one you look forward to doing. It is something that even a beginner can do and see results. Read more about the The Benefits of Pumping Iron
Friday, February 4, 2011
The Benefits of Pumping Iron
When you think of lifting weights, do you automatically assume you will bulk up? Truth is, you will NOT bulk up. You will tone, tighten, and burn fat. There are so many benefits to lifting weights. I am currently doing another round of Chalean Extreme for this very reason.
It just so happened I got my new issue of Women's Health and found a great article by Adam Campbell about the benefits of strength training. So here we go....
1. You'll lose 40% more FAT: When you lift, your loss will be almost all fat where others who do only cardio and dieting lose muscle and fat.
2. Your clothes will fit better: Between the ages of 30-50, most people lose 10% muscle mass, which is most likely replaced by fat. This in turn increases your waist size. 1 pound of fat takes up 18% more space than 1 pound of muscle. .
3. You'll burn more calories: Lifting increases the number of calories you burn while you are sedentary b/c after each workout your muscles need energy to repair their fibers. Your metabolism will be revved for 39 hrs after doing a total-body workout. You will also burn a greater % of calories from fat compared with non-lifters. By lifting, you will also iincrease the number of calories you burn during exercise.
4. Your diet will improve: Because of your hard work, your brain will stick to a diet plan.
5. You'll handle stress better: People who are more fit, have lower levels of stress hormones than those who are less fit. Also, during a stressful situation, if you have more muscle, your blood pressure will return to normal faster than those with lesser muscle.
6. You'll be happier: Your mood improves with strength training.
7. You'll build stronger bones: As we age, we may lose bone density. There is an increase of 19% of hip bone density and bone growth with resistance training.
8. You'll get into shape faster: Circuit training with weights raises your heart rate 15 bpm higher than if you ran 60-70% of your max heart rate, which strengthens muscles and provides cardiovascular benefits.
9. Your heart will be healthier: By doing 3 strength workouts a week, you can reduce the risk of a stroke by 40% and a heart attack by 15%.
10. You'll be way more productive: Research shows you are 15% more productive on exercise days vs. non-exercise days.
11. You'll live longer: Total body strength is linked to lower risks of death from cardiovascular disease and cancer. Being strong during middle age is associated with living to the age of 85 without developing a major disease.
12. You'll be even smarter: Muscles strengthen your body and mind. You'll have better short- and long-term memory, improved verbal reasoning, and a longer attention span.
THESE ARE GREAT REASONS TO ADD IN AT LEAST 3 DAYS A WEEK OF STRENGTH TRAINING TO YOUR CARDIO WORKOUTS. A WELL-ROUNDED EXERCISE PROGRAM INCLUDES 3-4 DAYS OF STRENGTH TRAINING/TONING; 5-6 DAYS OF CARDIO; 1 DAY OF STRETCHING/FLEXIBILITY.
You don't have to do tons of reps either. You can simply lift heavier with fewer reps to get maximum benefits. Toning and resistance bands are great too for sculpting.
Are you doing strength training? What questions do you have that I can help you with? If you would like help designing a well-rounded exercise schedule, let me know. Leave a comment below or contact me on my Facebook page
It just so happened I got my new issue of Women's Health and found a great article by Adam Campbell about the benefits of strength training. So here we go....
1. You'll lose 40% more FAT: When you lift, your loss will be almost all fat where others who do only cardio and dieting lose muscle and fat.
2. Your clothes will fit better: Between the ages of 30-50, most people lose 10% muscle mass, which is most likely replaced by fat. This in turn increases your waist size. 1 pound of fat takes up 18% more space than 1 pound of muscle. .
3. You'll burn more calories: Lifting increases the number of calories you burn while you are sedentary b/c after each workout your muscles need energy to repair their fibers. Your metabolism will be revved for 39 hrs after doing a total-body workout. You will also burn a greater % of calories from fat compared with non-lifters. By lifting, you will also iincrease the number of calories you burn during exercise.
4. Your diet will improve: Because of your hard work, your brain will stick to a diet plan.
5. You'll handle stress better: People who are more fit, have lower levels of stress hormones than those who are less fit. Also, during a stressful situation, if you have more muscle, your blood pressure will return to normal faster than those with lesser muscle.
6. You'll be happier: Your mood improves with strength training.
7. You'll build stronger bones: As we age, we may lose bone density. There is an increase of 19% of hip bone density and bone growth with resistance training.
8. You'll get into shape faster: Circuit training with weights raises your heart rate 15 bpm higher than if you ran 60-70% of your max heart rate, which strengthens muscles and provides cardiovascular benefits.
9. Your heart will be healthier: By doing 3 strength workouts a week, you can reduce the risk of a stroke by 40% and a heart attack by 15%.
10. You'll be way more productive: Research shows you are 15% more productive on exercise days vs. non-exercise days.
11. You'll live longer: Total body strength is linked to lower risks of death from cardiovascular disease and cancer. Being strong during middle age is associated with living to the age of 85 without developing a major disease.
12. You'll be even smarter: Muscles strengthen your body and mind. You'll have better short- and long-term memory, improved verbal reasoning, and a longer attention span.
THESE ARE GREAT REASONS TO ADD IN AT LEAST 3 DAYS A WEEK OF STRENGTH TRAINING TO YOUR CARDIO WORKOUTS. A WELL-ROUNDED EXERCISE PROGRAM INCLUDES 3-4 DAYS OF STRENGTH TRAINING/TONING; 5-6 DAYS OF CARDIO; 1 DAY OF STRETCHING/FLEXIBILITY.
You don't have to do tons of reps either. You can simply lift heavier with fewer reps to get maximum benefits. Toning and resistance bands are great too for sculpting.
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| Shop for Strength Training Equipment and Workouts Here |
Are you doing strength training? What questions do you have that I can help you with? If you would like help designing a well-rounded exercise schedule, let me know. Leave a comment below or contact me on my Facebook page
Sunday, January 30, 2011
Chalean Extreme
I am recommitting to doing another round of Chalean Extreme beginning tomorrow, Jan. 31.
Chalean Extreme is a strength building program that is based on a 90 day rotation. There is the Burn Phase, the Push Phase, and the Lean Phase. Each phase is 30 days. There are cardio workouts included to do on days you won't be using the weights. Here is a copy of the Workout Calendar. I've done this workout before and lost lots of inches. I'm going to do this program again with the hopes of not only toning and strengthening, but to get up to using some heavier weights. If you don't have weights to use, you can use the resistance bands and still get a lot of benefits. The bands are not easy! The whole philosophy behind this program is that in order to burn fat, you must build muscle!
Here is a breakdown of the schedule for each workout. ..
ChaLEAN Extreme Workouts:
(times are rounded up or down by a few seconds...)
Burn Circuit 1 - 36:00 min.
Burn Circuit 2 - 38:00 min.
Burn Circuit 3 - 32:30 min.
Push Circuit 1 - 33:00 min.
Push Circuit 2 - 35:00 min.
Push Circuit 3 - 35:00 min.
Lean Circuit 1 - 44:00 min.
Lean Circuit 2 - 40:00 min.
Lean Circuit 3 - 39:00 min.
Burn it Off - 27:00 min.
Recharge - 21:00 min.
Burn Intervals - 46:00 min.
Ab Burner - 10:30 min.
Extreme Abs - 16:30 min.
YOU CAN SEE THAT THESE WORKOUTS DON'T REQUIRE AN ENORMOUS AMOUNT OF TIME!
Here is a preview of Chalene Extreme...
If you are interested in trying it out, you can order from My Beachbody Website
I will be blogging each week about how it is going, so stay tuned. I would love for others to join me and let's do this together.
~Natalie
Chalean Extreme is a strength building program that is based on a 90 day rotation. There is the Burn Phase, the Push Phase, and the Lean Phase. Each phase is 30 days. There are cardio workouts included to do on days you won't be using the weights. Here is a copy of the Workout Calendar. I've done this workout before and lost lots of inches. I'm going to do this program again with the hopes of not only toning and strengthening, but to get up to using some heavier weights. If you don't have weights to use, you can use the resistance bands and still get a lot of benefits. The bands are not easy! The whole philosophy behind this program is that in order to burn fat, you must build muscle!
Here is a breakdown of the schedule for each workout. ..
ChaLEAN Extreme Workouts:
(times are rounded up or down by a few seconds...)
Burn Circuit 1 - 36:00 min.
Burn Circuit 2 - 38:00 min.
Burn Circuit 3 - 32:30 min.
Push Circuit 1 - 33:00 min.
Push Circuit 2 - 35:00 min.
Push Circuit 3 - 35:00 min.
Lean Circuit 1 - 44:00 min.
Lean Circuit 2 - 40:00 min.
Lean Circuit 3 - 39:00 min.
Burn it Off - 27:00 min.
Recharge - 21:00 min.
Burn Intervals - 46:00 min.
Ab Burner - 10:30 min.
Extreme Abs - 16:30 min.
YOU CAN SEE THAT THESE WORKOUTS DON'T REQUIRE AN ENORMOUS AMOUNT OF TIME!
Here is a preview of Chalene Extreme...
If you are interested in trying it out, you can order from My Beachbody Website
I will be blogging each week about how it is going, so stay tuned. I would love for others to join me and let's do this together.
~Natalie
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