All Posts tagged weight training

Weight Training Aids Memory in Older Women

This single-blinded, randomized study found that older women with mild cognitive impairment displayed improved executive function after twice-weekly resistance training compared to a control group that worked on balance and toning.

Doing aerobic training only showed improved balance and cardiovascular capacity, but no change in memory function.

This was published in the April 23, 2012 issue of Archives of Internal Medicine.

Exercise continues to be the most promising anti-aging strategy.

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My weight loss program

Last year my programs helped dozens of people lose weight and reshape there body. I love the challenge and opportunity
to increase the quality of your life and helping you create the body you want…to look and feel younger. My programs focus on  losing body fat and adding lean muscle. Women love the lean, sexy look, nothing bulky! Men appreciate thetight  abdominal look!  

I’ll coach you on how to improve your flexibility, how to recover, eat properly, which supplements to take, and take care of yourself between the workouts – this is the info that will make you successful.  I can do this in as little as twice monthly office visits – my program is based on exercise progressions so each month I introduce a new challenge and as long as you follow the plan, you can’t go wrong.

If you need coaching on the phone, I’m available. We can tweak anything you’re concerned with.

My exercise program requires you to lift anywhere from 4-6 times a week for 30 minutes.  If that sounds like “too much” than this is definitely not for you.  I have worked with men and women from teenage years to eighty year olds. I personally teach you the exercises and write individual programs for each of my clients. Please feel free to call me at the office to discuss your plans. 310-473-2911

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Circiut training to get lean & strong

Here is a circuit that I provided to one of my clients to help her achieve her New Years resoloution for weight loss and getting back into her favorite pair of jeans:

  • Total-body exercise: Four-count squat thrusts
  • Upper-body exercise: Push-ups
  • Lower-body exercise: Scissor step-ups
  • Core/trunk exercise: Abdominal sit-backs
  • Total-body exercise: Squats to presses
  • Upper-body exercise: 1 Arm rows
  • Lower-body exercise: One-leg squats
  • Core/trunk exercise: Low-back arch ups 
  • This circuit  has good cardiac demand for weight loss. This program will give her the look she wants and develop strength and mobility in the knees, hip joints and butt;  stability and strength in the upper trunk and arm, abdominal, and pelvic regions; and her core strength will improve.

The circuit requires performing each exercise for 60 seconds and moving on to the next exercise – performing one exercise  right after another. If she needs a break between exercises it should be as short as possible. At the end of the circiut she can rest for two minutes and then perform the entire circuit again. It should be done 3-4 times per week.

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Cardio + Nutrition + Weight training

In my practice, I educate clients that every intelligent weight loss program needs three core elements: Nutrition, resistance training (bodyweight, free-weight &/or kettlebells), and cardiovascular training.  Lean, muscular, flexible, pain-free, healthy and vital are the goals. The weight training helps us build strength and increase muscle mass (see my 20 minute workouts); the cardiovascular training increases endurance and improves the function of our cardivascular system (see my 20 minute workouts). The nutrition is as important as any. When intelligent nutrition is combined with intelligent training, results are amplified. The results have been exceeding realistic expectations: lean muscle mass is dramatically increased, body fat is dramatically decreased. Every health goal can be enhanced by increasing muscle mass and by decreasing body fat percentiles. Want to fit into your favorite pair of jeans again?  Increase muscle and decrease body fat. Want to run faster? Increase muscle and decrease body fat. Want to look better and feel better? Increase muscle and decrease body fat.
 
I don’t have all the answers but I am certain that to elevate our health we need to utilize nutrition, resistance weight training, and cardio. You cannot overemphasis one aspect of the three elements to the near exclusion of the other two. Realistically and empirically, the dramatic progress comes from concentrating on weak points and not continually playing to our strengths. 

 

Within cardio, there is three types 1) steady state 2) interval 3) sustained strength:

Steady State cardio is when you seek to attain a smooth pace during the cardio exercise session. These cardio sessions are usually long. The idea is to keep the muscles relaxed while keeping the oxygen requirement low so you don’t exhaust the muscles. Watching a Kenyan marathon runner or Michael Phelps swim 10,000 meters, the observer is struck by how effortless and graceful the athlete seems – the steady state purposefully relaxed propulsion mode enables athletes to go far longer than they would were they to “power’ their way through selected mode.

 

Interval cardio, is when you use intermittent bursts of muscle contractions to sprint, bound, leap, lift or run as fast as possible for a short period of time – 20, 30. 40, or 60 seconds and then come back to a normal pace for a minute or two, and then repeat the burst cycle. The benefit of interval training is that it creates an ‘afterburner’ effect and creates oxygen debt. The burst must be followed by a rest period to allow lactic acid to be cleared; at that point the athlete can burst again. Intense games such as basketball, soccer, football or tennis are examples of burst cardio.   

 
Sustained strength) splits the difference between steady state and intervals. The idea is to engage in a cardio mode that requires muscular contractions for a prolonged period of time. My 20 Minute Workout combines cardio and resistance. You will use bodyweight, a dumbbell, a kettlebell, bands and balls to create sustained strength resistance.
 

Nutrition + Weight training + Cardio

 
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