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The Fitness and Health Report
Information for a Healthy Life
September 5, 2000, Issue 14
IN THIS ISSUE:
- Benefits of Strength Training
- Tips for Buying Exercise Equipment
Benefits of Strength Training
By Chad Tackett, president of GHF
Strength training is exercise that uses resistance--for example, weights--to
strengthen and condition the musculoskeletal system, improving muscle
tone and endurance. "Strength-training" is used as a general
term synonymous with other common terms: "weightlifting" and
"resistance training." Physiologically, the benefits of consistent
strength training include an increase in muscle size and tone, increased
muscle strength, and increases in tendon, bone, and ligament strength.
Strength-training has also been shown to improve psychological health
as well, by increasing self-esteem, confidence and self-worth.
These improvements have a great influence on our physical performance,
metabolic efficiency, physical appearance and risk of injury. I'll go
into each of these in detail, outlining some very exciting benefits of
a good strength- training program that most people overlook or don't realize.
Improved Physical Performance and Appearance
One important result of strength training is increased physical performance.
Muscles quite literally utilize energy to produce movement, functioning
as the engine or powerhouse of the body. Strength training increases the
muscles' size, strength, and endurance, which contribute to improvements
in our work, our favorite sports and hobbies, and our general day-to-day
activities.
Another benefit of a good strength-training program is its effect on
our overall appearance and body composition, which can directly influence
self-esteem, self-worth, and level of confidence. Take, for example, a
170-pound man who has 20 percent body fat--34 pounds of fat weight and
136 pounds of lean body weight (muscle, bones, organs, water, etc.) By
beginning an effective strength training program, he replaces five pounds
of fat with five pounds of muscle. He still weighs 170 pounds, but he
is now 17 percent fat--with 29 pounds of fat weight and 141 pounds of
lean body weight. Although his body weight remains the same, his strength,
muscle tone, and metabolism have improved, giving him a firmer, more fit
appearance.
Both our physical appearance and our physical performance can be improved
by muscle gain or hampered by muscle loss. Research indicates that unless
we strength train regularly, we lose more than one-half pound of muscle
every year of our lives after age 25. Unless we implement a safe and effective
strength-training program, our muscles gradually decrease in size and
strength in the process called "atrophy."
Strength training is therefore important for preventing the muscle loss
that normally accompanies the aging process. A common misconception is
that as we get older, it is normal to stop being active and to start using
ambulatory aides like canes and wheelchairs. Many people think we have
no choice; they think this is normal.
But this couldn't be further from the truth. There is absolutely no reason
why all of us can't be physically, mentally, socially, and sexually active,
living a healthy vibrant life until the very day we die! The reason many
elderly people rely on ambulatory aides and become slower and fatter is
simply that over the years their muscles are decreasing, so their physical
performance and metabolism also decrease, becoming less efficient.
Metabolic Efficiency
That one-half pound of muscle loss every year after age 25 produces a
one-half percent reduction in basal metabolic rate (BMR) every year. A
reduction in BMR means that our bodies are less able to use the food we
consume as energy--thus more gets stored as body fat. Everyone has an
individual basal metabolic rate. "Basal metabolic rate" refers
to the energy used by our body at rest to maintain normal body functions.
Our muscles have high-energy requirements. Even when we are sleeping,
our muscles use more than 25 percent of our energy (calories). When you
implement the principles of effective strength-training, and if you are
consistent in your program, you will achieve an increase in lean muscle
mass throughout your body and increase your BMR. In other words, you can
actually condition your metabolism to work better and more efficiently
even when you are at rest. An increase in muscle tissue causes an increase
in metabolic rate, and a decrease in muscle tissue causes a decrease in
metabolic rate.
Once again: adults who are not on a safe, effective strength-training
program will experience an annual half-pound loss of muscle and half-percent
reduction in metabolic rate unless they begin some form of strength training.
The gradual decrease in muscle and BMR is related to the increase in body
fat that most people gain as they get older if they do not strength train.
With a decrease in muscle, less energy is used for daily metabolic function,
so calories previously necessary to perform the activities of daily living
now end up stored as fat.
You can see that anyone interested in decreasing body fat percentage--and
their risk of disease--as well as in increasing physical performance and
appearance, should be strength training to help condition their metabolism
(BMR).
One of the biggest mistakes people make when starting a weight-management
program is not including a strength-training program with their cardiovascular
exercise and low-fat eating regimen. This is unfortunate because when
we cut calories without exercise, we can lose muscle as well as fat. Many
do not choose to do strength training because 1) they mistakenly think
they are going to make their body big and bulky, and 2) they do not realize
how beneficial and important strength training is in a weight-management
program. Whether it is strength, endurance, muscle size or muscle tone
(or a combination) you desire, all are very realistic and obtainable.
Decreased Risk of Injury
Our muscles also function as shock absorbers and serve as important balancing
agents throughout our body. Well-conditioned muscles help to lessen the
repetitive landing forces in weight-bearing activities such as jogging
or playing basketball. Well-balanced muscles reduce the risk of injuries
that result when a muscle is weaker than its opposing muscle group. For
example, jogging places more stress on the hamstrings and calves than
it does on the quadriceps, creating a muscle imbalance that often leads
to knee injuries; so it is very important that runners be on a good strength-training
program that includes training the quadriceps as well as the hamstrings
and calves.
To reduce the risk of unbalanced muscle development, you should make
sure that when you are training a specific muscle group, the opposing
muscle groups are being trained as well (though not necessarily on the
same day). For example, if you are doing strength training exercises for
your chest, you should include back exercises in your program as well.
By now you have probably realized that weightlifting should be an important
part of your exercise routine. Weightlifting provides many important benefits
that cannot be achieved by any other exercise or activity. When you begin
achieving great results, the excitement and fun you experience will make
the change well worth the effort. Action creates motivation! Good luck:
I hope you enjoy all the wonderful benefits of an effective strength-training
program.
Chad Tackett is president of Global Health & Fitness
Buy Home
Gyms Factory Direct - Smooth Fitness
Tips for Buying Exercise Equipment
Looking for a way to shape up? Keep fit? Stay limber? A diet of regular
exercise can help. Different types of exercise benefit the body in different
ways: some improve flexibility; some improve muscular strength. Others
enhance physical endurance, and still others improve cardiovascular and
respiratory efficiency.
Good Intentions Require Follow-through The benefits of exercise are widely
known, but the keys to maintaining an exercise program can be elusive.
Unfortunately, relatively few consumers stick with their programs: basements,
rec rooms, and yard sales are stocked with costly stationary cycles, treadmills,
and rowing machines that have been underused, neglected, or turned into
clothes hangers. Good intentions are no match for stretching, walking,
lifting, swimming - or any other regular physical activity. Which exercise
is best? The one you're really going to do.
Buying fitness equipment for home workouts can represent a sizable financial
commitment as well as a lifestyle change. The Federal Trade Commission
advises work-out "wannabes" to exercise good judgment when evaluating
advertising claims for fitness products. Before you buy, the FTC suggests
you ask yourself the following questions:
What Are Your Goals?
Whether you want to build strength, increase flexibility, improve endurance,
or enhance your health, look for a program that meets your personal goals.
Remember that the best route to overall fitness and health is one that
incorporates a variety of physical activities as part of a daily routine.
Will You Really Use Exercise Equipment?
In theory, exercising at home sounds great. But if you don't use a piece
of equipment regularly, it can burn a hole in your pocket without burning
off any calories. Before you buy, prove to yourself that you're ready
to stick to an ongoing fitness program. Set aside some time in your day
for physical activity - and then do it.
Can Exercise Equipment Help You Spot Reduce?
No. No exercise device can burn fat off a particular part of your body.
To lose the proverbial spare tire or trim your hips, you must combine
sensible eating with regular exercise that works the whole body. The reason:
Everything you eat has calories and everything you do uses calories. Your
weight depends on the number of calories you eat and use each day. Increasing
your daily physical activity will burn extra calories.
Can You See Through Outrageous Claims?
Exercising regularly can help you shape up. But some companies claim
that you can get results by using their equipment for three or four minutes
a day, three times a week. Sounds fabulous, right? But realistic? Not
really. Here's how you can spot the fantasies when you're sizing up claims
by equipment manufacturers:
Any ads that promise "easy" or "effortless" results
are false. Many ads that make big promises about the number of calories
you'll burn also may be deceptive. Indeed, some of the claims are true
only for athletes who already are in top physical condition; others may
not be true for anyone.
Claims that one machine can help you burn more calories or lose weight
faster than others can be tough to evaluate - especially when you can't
read the "scientific studies" mentioned in the ads.
For these claims, apply two rules:
Equipment that works the whole body, or major portions of it, probably
will burn more calories than devices that work one part of the body.
The more you use your equipment, the more calories you'll burn.
That's why it's important to select equipment that suits you and your
lifestyle. A study might show that a different device burns more calories
an hour, but if it's uncomfortable or difficult to use, chances are it
will gather dust rather than help you burn calories.
Have You Checked the Fine Print?
Look for tip-offs that getting the advertised results requires more than
just using the machine. Sometimes the fine print mentions a diet or "program"
that must be used in conjunction with the equipment. Even if it doesn't,
remember that diet and exercise together are much more effective for weight
loss than either diet or exercise alone.
Many ads also feature dramatic testimonials or before-and-after pictures
from satisfied customers. These stories may not be typical. Just because
one person has had success doesn't mean you'll get the same results. And
endorsements - whether they're from consumers, celebrities, or star athletes
- don't mean the equipment is right for you.
Can You Try the Equipment Before You Buy?
Before you buy any exercise equipment, try it out. A few minutes at a
sporting goods store while you're wearing street clothes isn't very helpful.
Test different types of equipment at a local gym or recreation center.
Better still, go to the store dressed for exercise and give the equipment
a full work-out.
Have You Shopped Around?
Before you buy, check out articles in consumer or fitness magazines that
rate the exercise equipment on the market. Much of the equipment advertised
on television or in magazines also is available at local sporting goods,
department, or discount stores. That makes it easier to shop for the best
price.
Don't be fooled by companies that advertise "three easy payments
of ..." or "just $49.95 a month." Before you buy any product,
find out the total cost, including shipping and handling, sales tax, delivery,
and set-up fees. Get the details on warranties, guarantees, and return
policies: A "30-day money back guarantee" may not sound so good
if you have to ante up a hefty fee to return a bulky piece of equipment
you've bought through the mail. Check out the company's customer service
and support, too. Who can you call if the machine breaks down or you need
replacement parts? Try any toll-free numbers to see whether help really
is accessible.
Occasionally, you can get a great deal on a piece of fitness equipment
from a second-hand store, a consignment shop, a yard sale, or the classifieds
in your local newspaper. But buy wisely. Items bought second-hand usually
aren't returnable and don't have the warranties of new equipment.
Source: Federal Trade Commission,
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