Muscles: More than an Exercise in Vanity

Are your muscles healthy?

This is certainly NOT the type of question that you may ask yourself very often, however, current research shows that muscle health is emerging as an integral part of overall health and wellness for both men and women.

But bigger is still better, right?

Actually, how "big" your muscles can get depends, to a greater degree, on both your sex and heredity. Muscles which have been stressed to their limit in order to provide enough functional power and strength to maintain an active lifestyle through the aging process are technically classified as "most healthy"--regardless of size. Hence, maintaining your muscular strength and endurance does take effort (through both cardiovascular conditioning and strength training), even if the results are not a sculptured look.

So how do I get "healthy" muscles?

There are two aspects to healthy muscles: endurance and strength. To maintain endurance, consider engaging in activities which actively pump blood to the muscles for a sustained period of time most days of the week--i.e. walking, jogging, cycling, etc. For strength, lifting weights is paramount! Unfortunately, many (women in particular) often lift weights which are far too light either in fear of improper technique and/or the "bulk" factor--which requires testosterone levels that the vast majority of women simply don't have.

Progressive resistance is your answer to building "healthy" muscular strength, which will also give women that level of beach-worthy "tone." Interested in learning how? That's precisely what we're here for at Equilibrium Fitness for Women! Drop us a line for more information to a "healthier" you, or stop in and speak with our Fitness Department in order to make sure that you are on the right track.

"Go Red" this February.

When we think of February, the first association that typically pops into our heads is Valentine's Day. Hallmark--not to mention wives/girlfriends/significant others everywhere (a small stereotype permitting, if you will)--without question, have trained us all quite well.

This month in 2008, also "American Heart Month," I challenge you to consider an exceptionally different "association" for February : The American Heart Association. With that said, let me share with you a rather abrupt fact published by the AHA Heart Disease and Stroke Statistics for 2008.

Fact: Heart disease is the #1 killer of all women.

Are you at risk? Does heart disease and/or its associated risk factors run in your family? More importantly, do you even know?

The American Heart Association has taken an aggressive stance on this statistic--determined to make a difference not only in the report which will be published in 2009, but also in the lives of millions of American women, their families, and friends.

I encourage each and every man and woman to take a moment and visit http://www.goredforwomen.org./ This site is dedicated to not only raising awareness on this issue, but also to providing resources and education that women need to help live heart-healthy lives.

Again, www.goredforwomen.org. Join me in "Going Red" this February to help raise awareness for all the wonderful women in our lives.

Want a "leg up" on core training?

If you are looking to get ahead with your core training, instead of adding more reps, additional sets, or an "as seen on TV" piece of abdominal equipment, first start by looking down at your feet. That's right.....the question is: How much core "work" do you do in your routine before adding in crunches, balls, or bands to target your abdominals?

When we train the core at a conscious level (sit-ups, back extensions, etc.), we often forget that this is not how it is used in everyday activities. In fact, in order for us to truly find the functional benefit that added core strength can provide, it must be an "automatic" response based upon the training that it receives.

For example, a client of mine recently was standing out on her elevated porch in preparation for a walk with her dog on a leash. Unexpectedly, her dog bolted after a neighborhood cat while she was still attempting to zip her jacket. Both the physics and the "gravity" of the situation propelled her down three steps to the ground--at which point, she found herself shaken, but surprisingly upright due to a barrage of balance and stability training which I incorporate into our bi-weekly sessions.

Do I spend excessive time on balance boards and stability balls with her? You might be surprised to find that the answer is "no." I do, however, require her to perform rather simple exercises, such as a bicep curl, while standing on one leg; and somewhat more complicated exercises, such as a lunge, while walking down a piece of masking tape.

One might argue that there is some compromise of strength and/or one's total weight-bearing capabilities with regard to functional training--i.e. I wouldn't have my client attempt to squat her max weight (or anywhere near it, actually) while standing on an unstable surface. Certainly, there is a time and a place to add stability training to one's workout. However, the next time you are considering increasing your weight on a particular exercise--for example, a seated bicep curl--first ask yourself whether or not you could perform your specific reps/sets while seated on a stability ball. Then decide whether you could perform this exercise with good posture while standing. Finally, could you do it with good form and posture while standing on one leg or safely on a stability device?

These are the questions that will eventually point you in the direction of a properly trained core. Developing strong abdominal muscles is important, but a well-trained core will have benefits that will last long after the six-pack fades.

You are never too old to keep a diary...

...a food diary that is!

Without question, behavior modification has proven to be paramount for long-term weight loss success. The latest infomercial, dieting craze, or fat-burner pill may provide some marginal victories in the short-term, but let's face it, a diet of grapefruit juice and bilberry extracts should waive red flags from your department of common sense with regard to you long-term health.

So place your ab-chair-thigh-buster-bun-lifter (as seen on TV) aside, and instead, pick up a pen. That's right, a food diary is the number one tool used by nutritionists and dietitians for behavior modification-specific weight control. The real questions are: Do you trust yourself to write down every morsel of sweet, salty, or fatty delight that passes through your lips on a daily basis; or more importantly, can you commit to finding the time?

Please take a moment and respond with your successes, struggles, thoughts, and/or opinions on keeping a food diary. What has worked for you?