Archive for the ‘Healthy Weight’ Category

• Consumer Reports busts myths about exercise

  Date: 2012.05.19 | Category: Daily Dose of Movement(c), Fitness & Health, Healthy Weight, Nutrition, Osteoporosis, Strength Training for Osteoporosis Prevention, Strength Training for Women, Weight-bearing exercise | Response: 0

  

  Hi from Susie!

  I love this! Consumer Reports separates exercise fact from fiction in this Washington Post piece. It’s a rare article on exercise that has it all right and this one does. It’s short and sweet, so check it out!

  Of course, my favorite point is that strength training for women is so important for your bones and muscles! But, one of the most important pieces of information is that even if you get enough daily exercise, if you sit for the rest of the day it’s not great for your health. Find ways to be on your feet during the day. Stand up while you’re reading this! I’m standing while I type this, honest!

  Here’s how to make it work:

  Get your computer UP to a standing level, whether it’s on a stand, a banker’s box, or a laptop on the kitchen counter. I have a laptop stand that keeps my screen at eye level which helps me keep good posture while typing. It doesn’t have to be fancy or expensive. Before I had the stand (which my husband made from scrap lumber, hooks & a bungee cord), I used piles of books.

  It helps me be on my feet at least 4 hours a day, turning office work into osteoporosis prevention exercise! Research show that people have stronger bones if they’re on their feet a minimum of 4 hours per day, keeping osteoporosis at bay. It’s fabulous to get movement in while working and not have to add more “exercise” time to your day. So, use your creativity and get in your daily dose of movement! You’ll feel soooo much better when you do!

• Q & A: 2 or 4-5 strength workouts a week?

  Date: 2012.05.05 | Category: Bone health, Daily Dose of Movement(c), Fitness & Health, Healthy Weight, Osteopenia, Q & A, Strength Training for Osteoporosis Prevention, Strength Training for Women | Response: 2

  

  Strengthening wrist muscles & bones.

  Hi Susie

  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 and at least one weekend day…
  Would I be better off doing 2 full days of weight training and the rest of the week cardio…or am I ok with what I am doing? Thank you!
  Joan

  Good morning, Joan! Nice to hear that you’re strength training to help your low bone density, commonly called osteopenia, or osteoporosis! Did your doctor give you DXA scan numbers or let you know in which category you fall? It’s helpful to know. Either way, take action!

  If your osteoporosis strength training exercises only work the arms, legs, and core separately, then having a schedule like yours can work if you rotate through them every 3 days.  Letting certain major muscles groups rest while you work others is a good way to divide your strength training out over several days. For many women, strength training is challenging to fit into their schedule, so it’s fine to do that. However, it’s good to remember that there is a fair amount of crossover into other major muscle groups, especially with the core exercises, so your muscles might not be getting the full amount of rest that they require. A reminder for those core exercises: Keep a neutral spine, don’t twist, or bend forward. This means keep your upper body on the floor for abdominal exercises.

  I’ve designed my workouts to incorporate as many muscle groups as possible into each exercise, along with balance and agility challenges. Using more muscles give you a fantastic full body workout, keeps your metabolism up for 24+ hours, and basically, you get more for your money (time!).  An hour of that kind of workout needs 48 to 72 hours of rest. Not bed rest!

  Yes, you’re completely correct to do cardiovascular exercise on the other days. (Cardio on the same day is fine, too.) Weight-bearing cardiovascular exercise would be the best, where you are bearing your own body weight on your feet. A nice brisk walk the next day, then some more intense cardio the 2nd day after strength training are some examples. If your muscles feel heavy during your recovery days, then you need to go a little easier, either with the intensity of the strength training or the cardio. You might need a day of no exercise, or a really easy walk for that “rest” day. It’s a matter of listening and working with your body as you strengthen your muscles to strengthen your bones.

  There are benefits to both types of schedules. Whichever style you choose, the most important one, by far, will be the one that gets done!

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• Make an Exercise Resolution & Make it a Lifestyle!

  Date: 2012.01.04 | Category: Fitness & Health, Healthy Weight, Osteoporosis, Strength Training for Osteoporosis Prevention, Strength Training for Women, Weight-bearing exercise | Response: 2

  

  My daughter's Christmas gift to me...hand painted!

  Everyone seems to like to be motivated, especially when they’re making New Year’s Resolutions, to exercise more. The most common reason for embarking on an exercise program is to lose weight. However, I have found it very interesting that keeping bones strong is a big motivator for many women to make strength training and cardiovascular (heart healthy) exercise a permanent part of their lifestyle.

  Besides being great for the bones, here are 10 more reasons to strength train:

  1. Increase lean body mass (muscle) quickly, in only 2 strength training sessions per week.
  2. Fat loss! With more muscle, your cardiovascular and strength workouts will be more intense, making them a better calorie burning workout.
  3. Increases glucose uptake, reducing the risk of type 2 diabetes.
  4. Great for your heart! Decreases resting blood pressure, reducing the risk of heart disease and stroke.
  5. Read the rest of this entry »

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• Nutrient Timing: It’s not just WHAT you eat, but WHEN you eat it!

  Date: 2011.09.02 | Category: Fitness & Health, Healthy Weight, Strength Training for Osteoporosis Prevention | Response: 4

  

  Peaches & yogurt, a good carb & protein combo!

  Here’s an amazing statement:  “The effectiveness of any protein product is largely dependent on when you take it.”-Len Kravitz, sports scientist from the University of New Mexico. I want you to know that I’m quite conservative when it comes to nutrition, but these well-researched findings from the sports medicine world are very convincing!!! What if you only had to tweak your diet a little to boost your muscle growth and enhance recovery from all that good strength training for strong muscles & bones that you’re doing? Give it a try! Here’s the short version on nutrient timing.

  General meal guidelines: Please, make sure that you aren’t hungry or too full when you strength train! The Mayo Clinic gives these guidelines for meal sizes prior to exercising:

  • Eat large meals at least 3-4 hours before exercise
  • Read the rest of this entry »

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