Category Archives: Weight Bearing

Q & A: 2 or 4-5 Strength Training Workouts a Week?

Q & A: 2 or 4-5 Strength Training Workouts a Week?

First of all I just discovered your site…it’s just what I’ve been looking for….thank you!!! My question relating to this article is that sometimes I split my weight training into several days during the week…a few weights on mon, maybe a few more on tues, then at least one more day during the week andContinue Reading

Twice-a-Week Strength Training Best for Over-50 Group

Twice-a-Week Strength Training Best for Over-50 Group

I headed up to Fargo, ND this month for the Northland chapter meeting of the American College of Sports Medicine on “Resistance (Strength) Training Across the Lifespan”.  The 10 hour drive was worth it to hear the top people in the field of exercise science speak. Of course, the Strength Training for Older Adults sessionContinue Reading

Q & A: What exercises should we do and when?

Q & A: What exercises should we do and when?

The easy question is when to strength train! Anytime that is convenient for you is the best time to strength train. Do it  2-3 times a week to build muscle and neural-muscular connections to help you stay on your feet with better balance and coordination, on non-consecutive days. At the very least, be out of your chairContinue Reading

DDM: Daily Dose of Movement

DDM: Daily Dose of Movement

No time for exercise? Get your DDM: Daily Dose of Movement in throughout the day with tiny bouts of exercise. One of my favorite ways to get my DDM is the mini-stepper that I keep under my desk and pull out anytime that I’m on the phone, reading, or even working at my computer. You’llContinue Reading

Excess visceral fat can be a risk factor for low bone mass.

Excess visceral fat can be a risk factor for low bone mass.

Not all fat is created equal! Researchers have found that having excess intra-abdominal fat, also called visceral fat, can be damaging to your bones. Yikes! One more risk factor for osteoporosis. What to do? 1. Strength train 2-3 times a week to build a high level of muscle  strength and slow bone loss. 2. GetContinue Reading

Destination Walks

Destination Walks

Having a destination in mind for your walks or bike rides can make you go farther and longer. Today, my brother Michael and I hiked to Poo-Poo point on Tiger Mountain, near Issaquah, Washington. It is a bare spot on the top of the mountain from where hang gliders take off and the rest of us admireContinue Reading

Weight Lifting and Weight Bearing Exercise

Weight Lifting and Weight Bearing Exercise

What's the difference? Weight lifting is strength training, using dumbbells, barbells, or whatever you lift that makes your muscles work harder than to what they are accustomed. Weight bearing exercise is usually considered cardiovascular exercise done on your feet, such as walking, jogging, stepping, dancing, cross-country skiing, elliptical exercise machines, hiking, or aerobic workouts. ThisContinue Reading

Benefits of Exercising for Healthy Bones

Want to see a great snowball effect? Let’s say that you are a sedentary person who has made a commitment to keep your bones strong and prevent osteoporosis.  I have seen over and over that if you take the following steps, you can be vibrantly healthy and fit. Start with strength training for osteoporosis prevention!Continue Reading

Susie’s Tips for Getting in Shape

Read Younger Next Year for Women, by Crowley & Lodge! It will light a fire under you to get moving like no other book. Funny and filled with inspiring information. If you've read it once, read it again! Read Strong Women Stay Young by Miriam Nelson Join a class or find a group for socialContinue Reading