Sunday, March 22, 2015

4 Signs You Need To Lift More Weight

Strength training is about building and maintaining a certain level of strength.  You might not be lifting enough weight during one or many of your exercises if:


1. The current weight you are lifting is not a challenge. 
Strength training is meant to be challenging, because the whole point is to "overload" your muscles so they get stronger.  If the weight you are lifting isn't as challenging as it used to be (or isn't as challenging at all!), then it is time to increase the resistance.


2. You could go forever. 
Each strength training exercise you do should cause you to feel muscle "fatigue" within 15 repetitions (or fewer).  Muscle fatigue feels like you couldn't possibly do another repetition in good form.  If you can do more than 15 reps in good form, or if you literally feel like you could go forever because the resistance you're using is so easy, then it's time to take it up a notch.


3. You have never increased the weight you lift. 
When you first started strength training, then the weight you lifted was a starting point.  Continuing to progress in strength training is essential to getting the most out of your workouts--that means lifting more weight as you get stronger.


4. The progress has come to a stop. 
Without making your muscles work harder than they're accustomed to, they won't get stronger.  As you train, your muscles will grow stronger in order to meet the demands you are placing on them.  So if you keep offering them the same workload, they will keep working the same amount, and progression comes to a grinding halt.


Recognize if you are experiencing any of the 4 signs above, taking time to pay attention to the level of difficulty and challenge of each of your exercises during your workouts.  If you experience any of these signs, then it is time to increase the resistance!






Tuesday, February 24, 2015

Wine & Exercise Reduce The Risk of Heart Attack

Scientists have long suspected that red wine is protective against heart disease.  About 50 years ago, scientists identified the concept of the French paradox.
The French have the lowest heart disease rate in the world yet eat very rich diets.  The French drink a lot of red wine, which is thought to protect the heart. 
Researchers from the Czech Republic, in a study on 146 healthy adults, found that both red and white wine reduced the risk of heart disease but only when accompanied by exercise.  In their study, they found that drinking wine and exercise reduced blood cholesterol and increased heart-healthy HDL cholesterol.
Even more reason to enjoy that glass of wine--as long as you exercise too.





Tuesday, February 17, 2015

Young Women Have Strokes Too

Up to 10% of strokes occur in people ages 45 or younger, yet nearly 3 in 4 women do not know the most common symptoms, according to the National Stroke Association.  And the longer it takes to get help, the harder the recovery can be.  Waiting just an hour to get treatment can lead to more than three and a half months of recuperation.


To help identify the signs, remember this cue:  BE FAST:
Balance is lost.
Eyes blur.
Face drooping.
Arm weakness.
Speech difficulty.
Time to call 911.

Tuesday, February 10, 2015

Every Step Counts

Study after study proves that the simple act of walking can have profound effects on your health.

Your Brain: Just 2 hours of walking a week can reduce your risk of stroke by 30%.
 
Your Memory: 40 minutes of walking 3 times a week protects the brain region associated with planning and memory.
 
Your Mood:  Walking 30 minutes a day can reduce symptoms of depression by 36%.

Your Health:  Logging 3500 steps a day lowers your risk of diabetes by 29%.
 
Your Lifespan:  75 minutes a week of brisk walking can add almost 2 years to your life.

Your Heart:  Walking 30 to 60 minutes most days of the week drastically lowers your risk of heart disease.

Your Bones:  Walking 4 hours a week can reduce the risk of hip fractures by up to 43%.

Your Weight:  A daily one hour walk can cut your risk of obesity in half.

Courtesy of Prevention Magazine

Tuesday, February 3, 2015

Can One Habit Change Your Life?

TRY IT NOW:
Adopt ONE change every day for a week-- and see how it will improve YOUR life.



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