Strength Training for Osteoporosis Prevention

Some middle-aged women can lose up to 20-30% of their peak bone mass during their menopausal years. Especially if they are inactive, not taking calcium or utilizing hormone replacement therapy. This can increase their risk of fracture by 40% over their lifespan. The best program (Bone, Estrogen, and Strength Training study) began in 1995 to see how strength training may affect bone density.

While weight-bearing exercises are said to have the best value for bone density, strength training is often overlooked. The best program's main objective was to explore a high load, low repetition approach to strength training. Over 260 women ranging in age from 45-65 who were postmenopausal for 3-10 years were used in the study. These women completed 2 sets of 6-8 repetitions at 70% of 1 RM, two days per week or 80% 1 day per week.

The study found that women who lifted weights 2 or more times per week had greater bone density effects. It is important to remember that this program was designed to prevent osteoporosis, not to treat it, since the best treatment is prevention. Therefore, strength training is extremely important for those women who have a family history or medical condition that could lead to osteoporosis in order to decrease the loss of bone density. Not to say, that, if you do have osteoporosis, there is no need to strength train. Lifting weights and walking should help to keep the condition from worsening.

Core Workout

http://www.acefitness.org/workouts/5/

Less Stress, Better Sleep

If you're looking to lose those extra pounds, you should probably add reducing stress and getting the right amount of sleep to the list, say researchers from Kaiser Permanente's Center for Health Research in Portland.

In fact, although diet and exercise are the usual prescription for dropping pounds, high stress and too little sleep (or too much of it) can hinder weight loss even when people are on a diet, the researchers report.
It was found that people who got more than six but less than eight hours of sleep, and who reported the lowest levels of stress, had the most success in a weight-loss program.

Dr. Elder, who studied this, speculates if you are sleeping less or more than recommended and if your stress levels are high, you will not be able to focus on making behavioral changes.

These factors may also have a biological impact, he added.

"If you want to lose weight, things that will help you include reducing stress and getting the right amount of sleep," Elder said.

The report, funded by the U.S. National Institutes of Health, is published in the March 29 online edition of the International Journal of Obesity

How to lose 1 pound of fat.

To lose one pound of fat, you need to create a 3500 calorie deficit.  You can cut 500 calories per day for a week to lose it.  You can combine it with exercise or with more activity, too. Some people think you need to consume less than 1000 calories per day to lose weight. Keeping your intake to only 1000 calories per day is not a healthy amount of calories to consume, especially when one is exercising.   Some people think that eating a little amount of carbs would help.  Most of the carbs consumed should come from complex carbs, such as grains, fruits and veggies.  25% carbs is barely enough to keep your body functioning properly. Eat closer to 60-65%.  Protein helps build muscle. Excess protein is stored as fat. The body uses carbs to function, digest and burn first. You dont want to put the body into Ketosis with excess protein. Also, by severely cutting your calories to 1000 or under, it puts the body into starvation mode, and actually slows down the metabolism. In reality, it is not a sustainable way to function.  Usually, that triggers more of an appetite and therefore, you will tend to eat much more. Eating in moderation and an increase in activity will help you sustain a healthy lifestyle for life!

Insulin Resistance

What is insulin resistance? It’s when insulin is not able to lower blood glucose as it should primarily because the receptors in the muscle and fat cells for insulin are no longer sensitive to the insulin. This can lead to metabolic syndrome which is categorized as having triglycerides above 150 mg/dL, HDL cholesterol below 40 mg/dL, blood pressure above 130 mm Hg for systolic or 85 mm Hg for diastolic, a fasting glucose greater than 100 mg/dL and BMI greater than 30. Therefore, it's not just about glucose.

Many studies have shown that exercise is the key to preventing or controlling Type 2 diabetes, but that can be challenging to squeeze that in during the day or night for some people. Strong evidence has also found that "unplanned" activity is also very helpful, especially for those who have sedentary jobs. This type of activity can be taking the stairs instead of the elevator or escalator, or park your car further away from the store. One study done on a university hospital setting found employees who took the stairs, increased maximal aerobic capacity by 9% while lowering their LDL cholesterol (the healthy kind), BMI, and blood pressure. A little exercise really can go a long way.

If you have any questions, or if you are interested in setting up a customized exercise program with your time frame in mind, please email:  etrainer1@hotmail.

12 Foods That Lower Cholesterol Naturally

1. Oats

If you're looking to lower your cholesterol, the key may be simply changing your morning meal. Switching up your breakfast to contain two servings of oats can lower LDL cholesterol by 5.3% in only 6 weeks. The key to this cholesterol buster is beta-glucan, a substance in oats that absorbs LDL, which your body then excretes.

2. Red Wine

It turns out that high-fiber Tempranillo red grapes, used to make red wine like Rioja, may actually have a significant effect on cholesterol levels. A study conducted by the department of metabolism and nutrition at Universidad Complutense de Madrid in Spain found that when individuals consumed the same grape supplement found in red wine, their LDL levels decreased by 9%. In addition, those who had high cholesterol going into the study saw a 12% drop in LDL.

3. Salmon & Fatty Fish

Omega-3 fats, such as salmon, sardines, and herring, are one of the natural health wonders of the world and have been shown to ward off heart disease, dementia, and many other diseases. Now these fatty acids can add yet another health benefit to their repertoire: lowering cholesterol.

 4. Nuts

In a study published by the American Journal of Clinical Nutrition, people who noshed on 1.5 ounces of whole walnuts 6 days a week for 1 month lowered their total cholesterol by 5.4% and LDL cholesterol by 9.3%. Almonds and cashews are other good options. However, while nuts are heart healthy, they're also high in calories, so practice portion control.

5. Beans

 Researchers at Arizona State University Polytechnic found that adding ½ cup of beans to soup lowers total cholesterol, including LDL, by up to 8%. The key to this heart-healthy food is its abundance of fiber, which has been shown to slow the rate and amount of absorption of cholesterol in certain foods. Try black, kidney, or pinto beans; each supplies about one-third of your day's fiber needs.

6. Tea

While tea has become well known for its cancer-fighting antioxidants, it is also a great defense against LDL cholesterol levels. According to research conducted with the USDA, black tea has been shown to reduce blood lipids by up to 10% in only 3 weeks.

7. Chocolate

 This powerful antioxidant helps build HDL cholesterol levels. In a 2007 study published in AJCN, participants who were given cocoa powder had a 24% increase in HDL levels over 12 weeks, compared with a 5% increase in the control group. Remember to choose the dark or bittersweet kind.

8. Margarine

Switch to a margarine with plant sterols, such as Promise activ or Benecol, to help lower cholesterol. Plant sterols are compounds that reduce cholesterol absorption. In April 2008, AJCN published a study that found that women who had a higher plant sterol–based diet were able to lower total cholesterol by 3.5%.

9. Spinach

This popular green contains lots of lutein, the sunshine-yellow pigment found in dark green leafy vegetables and egg yolks.  Now research suggests that just ½ cup of a lutein-rich food daily also guards against heart attacks. Look for bags of baby spinach leaves that you can use for salads or pop in the microwave for a quick side dish.

10. Avocado

Avocados are a great source of heart-healthy monounsaturated fat, a type of fat that may actually help raise HDL cholesterol while lowering LDL.

11. Garlic

 Garlic has been found to lower cholesterol, prevent blood clots, reduce blood pressure, and protect against infections.

12. Olive Oil

 Olive oil is full of heart-healthy monounsaturated fatty acids (MUFAs), which lower LDL cholesterol—and have the welcome side effect of trimming belly fat! Use it to make your own salad dressings, marinate chicken and fish, or roast vegetables.

Target Abs with a Stability Ball

The stability ball is designed to improve balance while targeting specific muscle groups.  It has grown in popularity since its mainstream introduction in the late 1980s and early 1990s.

The stability ball can be adapted for many uses, including developing core strength, improving posture and facilitating stretching, among others. Its application is particularly widespread in the physical therapy industry, where it was first put to use in the 1960s.

Running and cycling, focuses on the lower body. Not much attention is paid to the trunk, or core, of the body. It is the muscles of the core—the abdomen, chest and back—that stabilize the rest of the body.

It is important when you are strengthening the core that you create balance between the muscles of the abdomen and the back. Many people will naturally have an imbalance between the strength of their abdominal muscles and the lower-back muscles. Exercising with stability balls helps to develop and strengthen those muscles.

Besides providing balance training, stability balls work the trunk in almost every exercise that is performed. By concentrating on the abdominal section, your posture will improve and you will find that you are generally more balanced and aware of your body movements. Your core will be more prepared to support the rest of your body in whatever activity you choose to do.

It is important to buy the right size ball and maintain the proper air pressure. The firmer the ball, the more difficult the exercise will be. The softer the ball, the less difficult the exercise will be.

If you are just beginning to exercise, are overweight, or you are generally deconditioned, you may want to consider using a larger, softer ball.  When sitting on the ball, your knees and hips should align at a 90-degree angle.

Stop by the gym, and I can show you the exercises that can be performed on the stability ball.

Working Out

You don't need an expensive gym membership to get fit. Choosing the right at-home workout equipment will maximize your exercise routine so you get the weight loss, strength training, and fat-burning results you want.
Exercise bands are useful for beginners and advanced exercisers alike. They come in different resistance levels, which are usually represented by different colors, so you can choose what you need depending on your ability and what type of moves you’re doing. Rubberized resistance helps you build muscle just like hand weights, and these bands are easy to store and handy for traveling.
Exercise balls can be used alone for ab workouts and stretches, or used in conjunction with hand weights as a balance-challenging weight bench. When you sit on or lie across a stability ball, you engage all the muscles in your core to keep yourself supported.
Dumbbells, or hand weights, are great for building muscle and sculpting your body. One pair each of 3-pound and -5 pound weights will be enough to get you going on a beginning strength-training regimen. As your strength improves, add 8-pound and 10-pound weights.
Walking on a treadmill or outside will help burn calories and improve your fitness level.
Exercising too hard can lead to injury, exhaustion or burn out. Not working hard enough can be ineffective and leave you seeing little to no results.
Feel free to email me or call to get any of your questions or concerns answered.
Ellen
516 606-0870
etrainer1@hotmail.com

The Benefits of Drinking Water

Water makes up more than half of your total body weight. In fact, every function and system in your body depends on water. It flushes out toxins, aids digestion, makes up your mucous membranes and carries nutrients to cells. According to the Institute of Medicine, healthy women should drink about 9 cups of water (or fluids) a day, and men require 13 cups.

If you're not drinking enough water (you're adequately hydrated if your urine is pale yellow to clear), you're functioning below par both physically and mentally.

Drink water before meals and you'll be ahead of the weight-loss game, according to new research. Participants who drank two 8-oz. glasses of water before each meal lost about five more pounds than those who did not drink water, according to a study from the Department of Human Nutrition, Foods and Exercise conducted by the College of Agriculture and Life Sciences at Virginia Tech. Drinking water before meals helps you feel full without adding calories, which researchers believe accounts, in part, for the weight loss.

"Many times, headaches are the direct result of dehydration," says Dr. Andersen. "So, before you take that acetaminophen, drink four, 8-oz. glasses of water." Thin blood vessels in the brain respond quickly to hydration levels. Dehydrated blood vessels can go into spasms that create headaches ranging from dull aches to full-blown migraines. Instead of treating headache symptoms with medicine, try drinking water to address the root cause. 

Lack of water can dehydrate the skin, making it dry and flaky and compromising its barrier function, says Kenneth Beer, M.D., dermatologist and owner of ScientificSkin.com. "Once you've broken down the barrier function it takes very little to create a problem. People with a family history of psoriasis or eczema can easily have a flare up."

Dry skin can also cause an increased risk of bacterial infection that you would normally be able to fight off. "When your skin is dry, the mucous membrane cracks and allows bacteria to enter," says Dr. Beer. "You have to constantly stay ahead of it by drinking enough water, especially if you live in a dry environment."

"Memory and mental clarity suffer when you're dehydrated," says Sasson E. Moulavi (Dr. Sass), M.D., board certified bariatric physician and the medical director of Smart for Life Weight Management Centers in Florida. Your body is approximately 75 percent water, but the brain contains 85 percent water, making it particularly sensitive to changes in water levels, notes Dr. Sass. "Your cerebral spinal fluid is mostly water. So when you don't drink enough, your cerebral fluid decreases and you don't function as well mentally." Plus, drinking a cup of coffee to "wake up" only adds to the problem as the caffeine acts as a diuretic. Drink plenty of plain water to keep a clear head.

Keeping hydrated by drinking water helps your body fight off infection by boosting your immune system, says Dr. Andersen. "Water helps move fluid throughout the body and influences the hydration of the lymphatics, also known as our second circulatory system," says Andersen. "The lymphatics help remove toxins and dysfunctional cells out of the system, thereby cleansing the body. I call it your immunological surveillance system." Keep your immune system in optimal condition with plenty of water.

The next time you feel your energy lag during the day, down a couple glasses of water instead of reaching for that candy bar. "Drinking 8 to 12 ounces of cold water picks up your energy within a few minutes.

Exercise and Arthritis

Arthritis is becoming a more prevalent health problem. More than 40 million people have arthritis, including 33% of individuals over the age of 65. The good news is that a program of moderate exercise can offset the pain associated with this indiscriminate disease.

Arthritis means “inflammation of a joint.” Osteoarthritis, the most common form of arthritis, is characterized by a progressive loss of cartilage, typically in the hands, shoulders, hips or knees. Common symptoms include joint pain, limited range of motion and swelling. Rheumatoid arthritis, which is far less common, causes the inner linings of the joints to become inflamed.

For many years, doctors have recommended that patients with arthritis engage in flexibility training to help improve range of motion and reduce some of the stiffness in their afflicted joints. In recent years, doctors have also begun to recognize the benefits of cardiovascular exercise and strength training. Not only does a well-rounded exercise program preserve joint range of motion and flexibility, but it also reduces the risk of cardiovascular disease, increases joint stability and lessens the physical and psychological pain that often accompanies a diagnosis of arthritis.

Start your exercise program with a goal to improve flexibility. Try to move your joints through their full range of motion at least once per day, holding the stretch for at least 10 seconds working up to 30 seconds. Take your time with these exercises and never stretch to the point of pain or discomfort. By focusing on flexibility, you reduce your risk of injury and limber up the joints that have been stiffened by arthritis. Your physical therapist or trainer can help you to choose the most effective stretches for you.

Progress to strengthening exercises to improve muscular endurance. Once you’ve developed a flexibility and resistance-training routine, incorporate aerobic activity. Cardiovascular exercise programs reduce pain and morning stiffness and improve walking speed and balance. Aim for participating in cardiovascular exercise such as walking, swimming or bicycling three to five times per week. As with strength training, start aerobic exercise slowly and progress gradually.

Before beginning any type of exercise program, talk it over with your physician.  Once you begin a program, the primary goal is to improve functional capacity to help reduce pain and fatigue associated with activities of daily living. A secondary focus is to improve physical fitness.