Tagged as: holistic approach

Something to Think About, and then Do – Moving

Written by Susan Brano

Something to Think About, and then Do is a series of articles to inform you about training and exercise concepts and to provide ways of bringing them into your daily life. So far, you’ve read about core, posture, glute amnesia, cardio fitness, hydration and balance. Our seventh installment is about Moving.

You just finished your 45 minute workout at 5050 and you feel pretty good. You waved your arms and legs around, lifted some weights, did a few moves on the TRX, and stretched. Phew! You’re all set now until your next session in a day or 2, right? Yes and no.

Taking classes and/or working with a personal trainer provide an excellent foundation for a strong, healthy life. They also provide inspiration for wanting to continue. After your workout at 5050, you’ve earned time to relax, read a book, watch a little TV. But you also want to build on that excellent foundation by moving. There is a misconception that for movement to be beneficial, it needs to be ‘exercise’. If you do push-ups or sit-ups or the like at home, that’s great and you should continue to do so. If you don’t, don’t fret. The important thing is to move. That’s what our muscles are made for and that’s what will keep us healthy and strong.

 

There are many things you can do throughout that day for your muscles. Here are some suggestions: if you’re sitting, move from sitting to standing a few times, maybe do a few squats, swing your legs and arms, roll your neck; take a walk, varying the speed (fast-slowfast-slow); play catch with a person or a pet. Gardening is good, bending up and down (with good form), grabbing and pulling weeds. Yard work of all types: mowing the lawn (with a push mower), moving rocks around (back straight, core engaged), trimming bushes. You can always put on some music and dance! Lastly, a few stretches: reach up to the ceiling on flat feet and on your toes, reach down to the floor, reach up and over from side to side, repeat.

Movement is good for your muscles and joints, and good for your soul. I’ve heard so many times how good clients feel after moving, which is good for my soul.

Enjoy

Lean Muscle IS Your Friend

Personal Training Director, Jay McWilliams
 

Strength training = Lean muscle tone

I want to take some time this week to talk about the link between strength training and body composition: two of my all-time favorite subjects. During this July, which is body composition month, I want to try to dispel some common myths regarding the effects of strength training. Many people, both women and men, have a fear that strength training will result in “bulking-up”. Unfortunately, there are a large percentage of people who miss out on all of the wonderful benefits of strength training due to this concern. In fact, strength training often results in a leaner more toned look (the opposite of bulky) and will improve your body composition by simultaneously increasing lean muscle mass and decreasing body fat percentage. Strength training even helps you burn more calories when you are not in the gym. How, you may ask?

Cardio or Strength Training for Higher Calorie Burn?

First of all, muscle mass is metabolically active. Muscle burns more calorie pound for pound than fat, some estimates place muscle calorie burn at 50 calories/pound/day while fat only burns 3 calories/pound/day. This is a huge difference! Increasing your lean muscle mass even slightly will have profound effects on your daily calorie expenditure even on days you don’t make it to the gym. Another benefit of strength training is that your body tends to burn more calories for the 24-48 hours after a strength session than it does after a cardio session. So for all of you counting calories, while an hour on the treadmill may look like it will result in more calories burned than an hour lifting weights, the long-term calorie expenditure of strength training will often be greater. I encourage you all to take advantage of these benefits of strength training. Aim for at least two strength sessions a week. We have great options for strength training from Targeted Training to TRX. Your body (and your body composition) will thank you!
Close