The Well WorkPlace, LLC

You have decided that you want to perform some resistance training with weights to add to your lean muscle mass, but are confused as to where and how to begin.  Here is the basic information on resistance training.

Many names are used for weight lifting, such as weight training, weight bearing, or resistance training.  They all entail lifting and lowering free weights, pushing or pulling cables attached to weights, or using machines to move weights.  In its simplest form visualize your muscles attached by tendons to your bones so as you lift or lower a weight the muscles contract or expand.  As you do this repeatedly, muscles fibers grow and strengthen and in turn aid in the protection and flexibility of your joints.  Sensible weight training can help develop lean muscle mass, reduce body fat, and act as a preventative against arthritis and osteoporosis.  For most people there is no reason not to weight train.  If you’re female, you won’t start to look like a male body builder because your muscles are smaller in size and you have less testosterone in your system.

A way to begin weight training is to find a weight you can comfortably lift and lower 10 times. (1 set)  Lift and lower the weight for 3 sets of 10 repetitions or a total of 30 times, resting in between the sets for 30 seconds.  When you can do this with very little effort, add 5 lbs to the weight and do your 3 sets.  There is nothing magical about 3 sets of 10 repetitions. Some studies have shown positive results for muscle growth and strength by first doing 2 sets of 8 repetitions or 16 total movements of the weight.  The idea is to find a base weight to begin with and gradually add weight to force your muscles to reach a new intensity level.  You can choose to lift dumbbells (not your spouse), household items such as soup cans or detergent containers, stretch exercise bands, use your body weight as in push-ups and sit-ups or in some yoga positions, or try exercise machines and cable machines.  All you need to begin is some weight to lift and lower, push or pull.

There are numerous books which demonstrate proper techniques, safety concerns, types of exercise for different body parts, and breathing methods.  Mainly don’t hold your breath, wear comfortable shoes and clothing, drink water, keep the joints and muscles engaged but not locked, listen to your favorite music, have fun and don’t drop the dumbbell on your foot!  As you progress, you may want to do 2 – 3 exercises for each major muscle group in the body.  For example, most pulling or rowing exercises strengthen the back, while pushing or pressing away from the body strengthens the chest.  One pulling exercise is a seated row.  Visualize the exercise band held around your feet, and you holding the ends of the band and rowing or pulling the band towards your sides in a seated position.  A pressing exercise example is the chest press, where you lay on your back with a dumbbell in each hand and press them from the chest towards the ceiling, then lower them back down.

For the lower body, visualize a squat position which looks as if you were going to move from a standing position to a seated one, except there is nothing upon which to sit.  Track the knees over the ankles, tailbone extended out to the rear and come back up to standing.  Don’t let less than a 90 degree angle form at the knee joint.  For the abdomen try several sit-ups with your feet either on the floor or up on a chair.  Slowly raise the chest towards the ceiling, hold, and release back to the floor.  Don’t pull on your neck with your hands.

Find some exercises you enjoy and begin to feel strength gains in 6 – 8 weeks of three times per week weight training.  The sessions can be about 20 minutes in length so that is only 1 hour per week.  You have 1 hour in a week for your healthy bones, muscles, and joints.  You will feel great and look firmer and elevate your metabolism as well.

Sources:

Strength Training Past 50, Wayne Westcott, 1997.

Target Bodybuilding, Per A. Tesch, 1998.

Article by Bob McDowell, Certified Personal Trainer.

As the popularity of low carbohydrate diets has grown, many manufacturers have tried to find ways to market their products. More and more food labels and restaurant choices are now advertising “net carbs,” “carbs that count,” “impact carbs” and “effective carbs.” The consumer should understand that the Food and Drug Administration (FDA) has not yet approved these new terms on labels. The FDA is currently working on developing guidelines for low carbohydrate levels similar to the guidelines for the terms “fat-free,” “low-fat” and “low sodium.”

Companies are claiming that fiber in foods are not digested and absorbed like other carbohydrates, therefore our bodies do not convert them into blood glucose. Carbohydrates in the form of fiber and sugar alcohol have less impact on blood sugar but they cannot be ignored all together. Sugar alcohol does have calories though less than regular sugar but it can cause gastrointestinal distress if over-consumed.

“Net carbs” are defined as total carbohydrates minus dietary fiber and sugar alcohol. For example if the total carbohydrate equals 15 grams, and the fiber content is 5 grams and sugar alcohol is 10 grams {(15 – (10+5)) =0} the net carbs would equal zero.

To interpret this claim the consumer should be aware of the following:

When there are more than 5 grams of fiber per serving, subtract the grams of fiber from the total grams of carbohydrate, determining the effect on blood glucose An example is if total fiber is 14 grams and total carbohydrate is 47 grams the amount of effective carbohydrate would be 47-14=33 grams). If there is more than 10 grams of sugar alcohol listed then it should be counted as containing half the listed amount as carbohydrates. For example, if a food item contains 12 grams of sugar alcohol it would be counted as 6 grams of carbohydrate.

Be aware that eating foods with more than 10 grams of sugar alcohol can cause intestinal gas and diarrhea. Remember that sugar alcohols do have calories. Once you are aware of these guidelines, if a food label contains these new terms, you can check the amount of fiber and sugar alcohol they are subtracting to make sure that it meets the guidelines. You may choose to ignore the claim as an advertising gimmick.

For more information on net carbs go to: http://www.countcarbs.com/advice/To_Count_or _Not_to_Count.htm

Sources:

Rundus, Tandy R.D., Meck, Mary, Higgens, PH.D, R.D., L.D., CDE, and Procter, Sandy, M.S., R.D. Net Carbs, Impact Carbs, Zero Carbs that Count- What Does It Mean? May 2004, Retrieved on January 15, 2005 from http://www.oznet.ksu.edu/humannutrition/nutritionnews/net_carbs.htm

Davis, Erin, R.D., L.D., What Are Net Carbs? Chesapeake Dietetic Lines, v 65, Fall 2004, #2.

Article by Cristie Lynn Utter,

MS, RD, LD

Fitness or Frailness

Osteoporosis is a disease that weakens your bones by causing them to become less dense. Anyone can get osteoporosis but there are certain high risk factors such as being a female over age 35, having a thin body frame,

reaching menopause before age 45, smoking, drinking to excess, and not exercising or having enough calcium.

From puberty to about age 30 greater bone mass can be realized by obtaining nutrients from a healthy diet, exercising, and good lifestyle habits such as proper rest. As we age we begin to lose bone density. We increase this loss by having an unhealthy lifestyle which may include smoking, excessive drinking, stress, lack of weight bearing exercise, lack of sunlight and a highly acidic diet. These factors draw calcium away from the bones and release it into the blood to aid in bodily functions that should be handled by the calcium suppliers. Calcium is not only needed for bones and teeth but for our nervous system, blood clotting and heartbeat regulation. Calcium can be obtained from diary products, certain cereals and fish, and vegetables such as broccoli, spinach, and kale.

Other important minerals are also necessary for healthy bones. If our diet is very acidic from high levels of protein from red meat and excess of unabsorbed amino acids, calcium and magnesium will be released from the bones in order to neutralize the acids. It is important to eat fruits and vegetables which are high alkaloids and combat acids in your body. Potassium is needed for calcium absorption as excess unabsorbed calcium can settle in joints and lead to arthritis, or form deposits in the kidneys. Foods high in potassium are bananas, cantaloupe, almonds and fresh orange juice. Other foods which are alkaline rather than acidic are lentils, yams, raspberries and dark green leafy vegetables. Vitamin D helps the body to absorb calcium. Vitamin D is found in certain milk and cereal, egg yolks, and salt water fish. Also sunshine provides for the absorption of vitamin D in our bodies. Magnesium is another mineral necessary for high bone mineral density and heart health. Foods high in magnesium are spinach, low-fat yogurt, brown rice, almonds, and bananas.

The endocrine system, which includes our glands and the hormones they produce also interact with our diet and lifestyle to promote or retard bone growth. For example in a time of high stress the adrenal glands signal the bones to release calcium to combat an emergency. Rest and exercise act to lower stress levels and promote bone growth. Weight bearing exercise such as walking, yoga and resistance training assist in bone growth. They support proper posture, balance, flexibility and deep breathing. Resistance training tones the muscles, which reduces unusual demands on the joints. The bending and twisting done in a yoga practice seem to regulate blood flow and hormonal activity by locking, squeezing and releasing blood and lymphatic fluids creating a healthy flow of new, rich oxygenated blood throughout our systems.

As you can see there is an interaction among our bodily systems effecting bone density. Therefore it is very important to follow a healthy lifestyle of exercise, rest, and proper nutrition. These factors taken together will help to lesson the effects of bone loss as we age.

Recommend daily allowances and Sources

Calcium 1,000 – 1,200 mg

Dairy products, certain cereals and fish, vegetables such as broccoli, spinach, kale

Vitamin D 400 IU

Certain milk and cereal, egg yolks, saltwater fish (sunshine aids in absorption of Vitamin D)

Magnesium 400 mg

Spinach, low-fat yogurt, brown rice, almonds, and bananas

Potassium 2,000 mg

Good sources of potassium: Bananas, cantaloupe, almonds and fresh orange juice.

Sources:

Yoga for Healthy Bones, Linda Sparrowe

Mayo Clinic Report 6/03

Tufts Health and Nutrition Letter 6/03

NIH Facts on Osteoporosis

National Institute on aging 1992 Report on Osteoporosis

Article by Bob McDowell, Certified Personal Trainer.