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IDEA - Study Finds Exercise Helps Delay Dementia
A new study has shed light on a benefit of exercise that may be interesting to your clients, especially if they are older adults. Research by Eric B. Larson, MD, and colleagues published in the January 17 issue of Annals of Internal Medicine found that older adults who exercised at least three times per week were less likely to develop dementia than those who were less active.Full story on the IDEA site...
In Health,
Bonnie
10 Things Fitness Can do For you!
- improve your cardio vascular function
- build and repair your bones
- stabilize your blood sugar
- increase your strength
- improve your balance
- reduce your body fat
- elevate your mood
- create flexibility
- increase your lean body mass
- reduce your stress levels
Do you know the difference?
Aerobic exercise or cardiovascular exercise works by elevating your heart rate for a prolonged period of time (at least 30 minutes to accumulate benefits). These exercises can be done by participating in an aerobics class, walking at the mall or using cardio machines (treadmills, bikes, ellipticals, rowing machines, recumbant steppers, etc.). These types of exercises are used to increase your endurance by building your heart and lung mucscles. Cardio exercises should be done daily, if not daily, at least 5 days a weeks.
Strength training exercises are targeted to work on the muscles of the body that can be seen. When you strength train you are requiring your muscles to work by using a resistance of some kind. Your body is not aware of, nor does it care what kind of resistance you are using. There are several ways to challenge and improve your strength. Here are some devices that you can use to stimulate muscle growth thus creating more lean body mass and even make you stronger.
- dumbbells
- barbells
- weight stack machines
- hydraulic weight machines
- rubber resistance
When you have more lean body mass you use more calories just being you. Muscle burns a lot more calories than fat so it's very important to build your lean body mass and reduce your body fat. As you do this you will become smaller. A pound of muscle takes up a lot less space than a pound of fat!
Resistance exercises should be done at least two times a week and never two days in a row. It has been documented in many university studies that weight training 3 days a week as opposed to 2 times a week is not any more beneficial. So why waste time on a third day if you are not going to reap any benefits or see any more rewards!!
For a well rounded fitness program you need to include both types of workouts. This doesn't mean that you can leave out stretching, either. Remeber that you always need to stretch after each workout when your muscles are nice and warm.
I encourage all my clients and students to stretch after each strength exercise and then at the end of the workout, all the stretching is done!! This idea saves time at the end that most people are unwilling to put in and it keeps you from skipping the stretch segment on days that you are pressed for time!!!!
More questions? Call me 907.646.4076 or email me bonnie@bfitandwell.com
To Marathon or not to Marathon!?
If you've always wanted to challenge yourself in the arena of fitness, walking or running a marathon is a great way to accomodate that desire. If 26.2 miles seems too daunting, then how about a 1/2 marathon? Either way it's a great adventure.
Most people take between 4-6 months to train for such an event. You start out slowly and work up. You will probably need some guidance from a caring, compasionate coach. If you've never undertaken something of this magnitude before, don't go it alone.
You can join a team like the Leukemia, Lymphoma Team in Training or Team Diabetes . There are several other non-profits that offer Marathon training and even send you to certain events all expenses paid. Oh, you do have to raise money for their organizations in order to quailfy for an all expense paid "vacation".
You can get training online from several websites or you could hire a local coach that can set you up with your own unique training schedule.
Email or call me to let me know of your interests and I will help you find the program that will work for you. 907.646.4076 bonnie@bfitandwell.com
