A Glossary For The Strength Trainer

November 25, 2008 | Leave a Comment

Photo by borrower time | demi-brooke
What is the definition of strength training?

I realize that many of my readers may at times, while reading my articles, run across strength training related words which they may not be familiar with and which leave them flashing a great big question mark.  So I recently prepared a glossary of commonly used words as a quick reference in the hopes that readers will find it useful.  I will update it as I think of more words to add.  Click here to go to the glossary now, or find the link in the category list in the column on the right for easy access to the glossary when you need it.

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10 Ways To Intensify Your Walking Workout

November 17, 2008 | 4 Comments

Photo by mikebaird
Walking is one of the most natural forms of exercise.

It is safe, it is easy, and it provides many health benefits, such as . . . it helps control weight management, it reduces the risk of heart attack, it eases depression and anxiety, it reduces the risk of diabetes, and it reduces blood pressure. Especially as we get older and other forms of exercise become more challenging, walking is a great exercise that can help maintain wellness goals.

But walking can also help us stay strong, help achieve good overall physical fitness, and even assist with toned and strong abs.  No matter what pace you walk, you will build strength.  But for those of you who want to push it to the next level, here are a few ways to increase the intensity of your walk for better overall health.  Some of these are not for the elderly.

  1. Walk briskly. A brisk walk usually means 3.5 to 4 miles per hour.  The longer and more vigorous the walk, the more calories you’ll burn and the more strength you’ll build.  Try to walk briskly for an hour four times a week and you will burn approximately 1000-1200 calories per week from walking alone.  If an hour is too much for you, break it down into shorter walks.
  2. Walk up and down hills. Great way to tone your legs!  When walking up, lean slightly forward to ease the stress on your legs.  Walking down is harder on the knees, so be sure to bend your knees slightly and go down at a slower pace.
  3. Do interval training. Interval training builds muscle and burns more calories.  Examples of this type of training are:  walk one block fast, one block slow, and repeat.  Or walk on flat terrain for one mile and then on rough terrain, or up and down a hill, for the next mile.
  4. Add hand weights to your walk. Hand weights are not always recommended as they increase stress on your shoulders and arms.  And because they change the swing of your arm, they can lead to muscle soreness and injury.  That being said, they also result in more calories burned during your walk.  Start with one-pound weights and increase gradually.  Do not use hand weights if you have high blood pressure or heart disease.
  5. Try retro walking. That is, walking backwards.  It looks a little bizarre, but walking (or jogging) in reverse puts less stress on the joints than regular walking.  In fact, therapists began recommending retro jogging to injured athletes in the 1970s in rehabilitation programs.  However, retro training takes some practice and it can turn your walk into a more intense workout, and therefore it is not for everyone.  It is especially not for those who have difficulty with balance.  Be sure you are on a smooth surface with no potholes, obstacles, or traffic (cars or people).  A walking partner comes in handy during retro walking as one of you can walk backwards while the other acts as a spotter.
  6. Use walking poles. Walking poles can boost calorie burn during your walk by increasing your upper body workout.  They work your chest, your arms, and your abs.  At the same time, they assist you in maintaining good posture.  Walking poles are excellent for older people who struggle with balance problems.
  7. Pump those arms. Swinging your arms during walking provides a good workout for your upper body and burns up to 10% more calories.  Bend your arms at a 90 degree angle with your elbows close to your side.  Pump them from the shoulders and move them in opposition to your legs.
  8. Walk with good posture. Chest lifted, upright back posture, shoulders pulled back but relaxed.  Your stomach should naturally contract thereby working your abdominal muscles.  Poor posture increases the risk of injury.
  9. Find different walking terrains. The more difficult the terrain (asphalt vs. grass) the more calories you’ll burn.  We all know that walking on sand is more difficult than walking on a road.  But did you know that walking on sand at a good pace can burn up to 50% more calories?
  10. Skip the elevators and take the stairs. In fact, add steps whenever you can.  Park a few blocks from work, and walk the rest of the way.  Walk to school, to the store, or anywhere you can.  Walk around the building before you go in.  Heck, walk around it backwards and give onlookers something to talk about.

FOR YOUR GYM BAG: Accurately measure your walking, hiking, or jogging distance with an AccuFitness Pedometer.

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How To Begin A Strength Training Program

October 18, 2008 | 1 Comment

Photo by Perfecto Insecto
Congratulations! … if you’ve chosen to begin a strength training program, then you have made one of the best possible choices for both your physical and mental health.  Strength training, when done consistently, improves your quality of living.  It improves your endurance, your confidence, your appearance, your longevity, your strength (of course), and your health!  It strengthens your bones, decreases your risk of injury, provides energy, improves your sleep, reduces stress, and helps manage your weight.  It is not just for bodybuilders.  It benefits everyone, at every age, and at every fitness level. But before you jump in and get started, there are some things you must consider.  Such as, what types of resistance equipment are available, whether you should train at home or at a health club, which exercises are right for you, what safety measures to take, and how to achieve total wellness.

The different types of resistance equipment. You can build muscles without using any weights at all.  In order to get stronger, you simply need to have a resistance for your body to work against.  Therefore, when I talk about equipment, I will refer to it as resistance equipment rather than weight equipment.  Which one(s) to choose depends on your preferences, goals, and schedule.  With that in mind, your resistance equipment may include:

  • Resistance bands. These are rubber bands that are lightweight and easy to travel with allowing you to workout anywhere.
  • Free weights. These come in a variety of shapes and include dumbbells, barbells, bars, and weight plates.
  • Weight machines. These generally consist of a pulley system, a seat, and adjustable weight plates.
  • Your own body weight. The best and most convenient tool, your body weight can provide resistance through exercises such as push-ups, lunges, and squats.

Should you train at home or at a health club? Working out at home is convenient and it is comfortable.   Simply pop in your favorite DVD, and away you go.  It can be the perfect choice if (1) you live too far from a health club, (2) you are self-conscious and just can’t bring yourself to exercise in front of other people, (3) you don’t like crowds, or (4) your unusual schedule conflicts with the hours the clubs are open.  But there are good reasons for joining a health club, and here they are:

  • Motivation. It is said that 50% of all people who begin a strength training program will quit within 6 to 8 weeks.  That is partly due to time, partly due to habits, but partly due to lack of motivation.  When you enter the door of a health club, you have left all your excuses at home.  You are now surrounded by people who are hoisting iron and exercising, and you can’t help but feel motivated to do the same.  The atmosphere makes you want to work out.
  • Access to lots of equipment and other stuff. At a health club, you will have access to all kinds of equipment, including equipment that is too large and too expensive to purchase for your home.  Besides the resistance equipment mentioned above, you may have access to treadmills, stationary bikes, and stair climbers.  You will have the opportunity to participate in Yoga and Pilates classes, which are also great for strengthening your muscles.  And let’s not overlook the sauna and steam rooms or the swimming pool most facilities provide.
  • Staff members, trainers, and great advice. One of the best benefits of joining a health club is that it provides staff members and trainers who can offer great advice and show you how to use the equipment properly and lead you to different alternatives if a particular exercise isn’t working for you.  These people can also assist in keeping you safe by acting as spotters when lifting weights.
  • Free from distractions. With no phone ringing or kids to watch at a health club, you are free of distractions and free from stress.  You can focus strictly on your workout.

I personally belong to a facility that provides cardio kickboxing, taught by a professional who keeps me motivated, combined with free weights.  Plus I do weight lifting and cardio in my home.

Choose exercises that are right for you. In order to avoid injury and to get good results, you should carefully plan your workout program. And that program should be based on your own goals, your lifestyle and time schedule, the equipment you have access to, and your preferences.  Don’t just jump into a program without knowing what you want to achieve.  Sure, your main goal is to better your health by increasing your strength, but some other goals may be (1) changing your appearance by adding definition and toning muscles, or (2) training for a marathon or other athletic event.

Whatever your goals, keep in mind that you can exercise every major muscle group in your body simply by performing one set of 8 to 15 repetitions for these muscle groups:  butt/glutes, front and rear thighs, calves, chest/pecs, back, abs, shoulders/delts, and biceps.  A general rule to follow … work your larger muscles first (chest, back, butt, and thighs), your smaller muscles second (biceps, triceps, calves, and shins), and then your middle body (lower back and abs) last as the middle part of your body is used to stabilize as you do the prior exercises.

Whatever exercises you choose, be sure to design your own program.  Don’t follow some celebrity or famous athlete who claims, “You too can have abs like mine,” if only you follow her routine.  Chances are, she has a personal trainer whom she trains with several hours a day and she has a personal chef to boot.  And most certainly, don’t be misled by models who have enhanced their bodies with drugs or have undergone liposuction and added implants.

Be safe. Strength training is generally safe.  Whether you are young or elderly, the risks of not exercising are greater than the risk of injury when you do no exercise at all.  That being said, being safe during your workout reduces the likelihood of injury and it reduces the onset of aches and pains such as in the knee joints and lower back.  Here is a very basic safety list to get started with.

  • First, get checked out by your doctor.  Discuss with him your plans to begin a strength training program and get the “okay” to get started.
  • Learn the correct use of equipment and how to perform exercises using good form and technique.  This is where a personal trainer comes in handy.
  • Don’t lift too much weight.  Know your fitness level from the beginning and work up gradually.

Remember, weight lifting is supposed to reduce the risk of injury, not create it.  While you may feel soreness, you should never suffer from an injury.  If you follow proper safety tips, you should be able to avoid any injuries from strength training.

Achieve total wellness. As mentioned at the beginning of this article, strength training provides many benefits.  But strength training alone does not result in total wellness.  It is only one key to good health.  Other important keys are good nutrition, plenty of sleep, and stress management. All of these work hand in hand and will help you to feel incredibly better about yourself.

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So You Think You Are Too Old To Start Weight Lifting. Listen To This Audio!

September 27, 2008 | Leave a Comment

Photo and audio courtesy of growingbolder.com
andora-quinby3x4.jpg

How old are you anyway?   30?   40?   50?   or perhaps 60?   Too old to lift weights, you say.

Sorry, but that excuse isn’t going to fly. Not when there’s women like Andora Quinby around. Ms. Quinby is living proof that weight lifting can be started at any age. This 88-year-old strength trainer began lifting weights at the young age of 78. She now holds a world record in her age group for dead lifting 100 pounds. She is the oldest female competing in the drug-free International All-Around Weightlifting Association.

Just look at her. It’s so amazing that I’ll repeat it again. She is nearly 90 years old! Be sure to listen to the audio above and just hear the enthusiasm in her voice. She has a passion for encouraging middle-aged women and older to get moving, and she sets the perfect example.

I can’t stress enough how great of a sport weight lifting is. Obviously, it is a sport that can be started by women of any age, it is a sport that increases your chances of staying healthy, and it is a sport that fights aging.

And look! She’s not big and bulky.

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Because Women Lift Weights Too

September 22, 2008 | Leave a Comment

Photo by Mike Licht, NotionsCapital.com
Here at The Health & Wellness Post, I’ve decided to take a little turn and put the main focus of this blog into what I know to work best for wellness and weight loss for women … strength training … by combining weights with cardio. I realize that for many readers their first thought is, “women don’t lift weights.” But that thinking would be wrong.  They do, and they do for good reasons including … greatly increased physical strength, improved performance in sports, reduced injuries, body toning and pretty definition, six-pack abs, weight loss, anti-aging, higher self esteem, flexibility, balance, increased muscle mass, and for the overall power they gain which helps them tackle everyday obstacles.  Read my previous post on the subject.  Or read about the American Heart Association’s report claiming that, “Women who lift weights twice a week can prevent or at least slow the ‘middle-aged spread’.”

Weightlifting is no longer a man’s sport. In fact, over four million women are now using weight machines. Even at the Olympics, weightlifting women were allowed to compete for the first time in Sydney, Australia, in 2000 and did so again at the recent Olympics in China (as did this wife of a state representative).  While in the past it was rare to see women in the weight room, now it is very common to see just as many women (and sometimes more) lifting weights as do men.  And take it from a woman (me!) who went from 28% body fat to 17% at the age of 43 using weight lifting combined with cardio-kickboxing and good nutrition, strength training works! And I am now going to blog about it, sharing with my readers how they too can have a more toned and healthier body as well as slow down that aging process.

Let’s get it started!

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How Strength Training Keeps Women Young

August 22, 2008 | 7 Comments

Women who do not strength train lose about 5 pounds of muscle every decade of their adult life. And they replace it with fat … that is, about 15 pounds of fat per decade.

No longer a men’s only sport, women today are participating in strength training and proving that they are just as capable as men of developing strong muscles.  In fact, strength training is important for everyone and women should train the same as men.  Take a look at this video of Natalie Wolfolk.

Ladies, if you won’t even consider strength training for fear that you will develop big burly muscles, I beg you to put all fears aside.  Strength training for women leads to strong and shapely muscles, not big manly ones.  This is due to the fact that women have lower testosterone levels than men.  Women will only get bulky by using steroids or pro-hormones.

Strength training builds muscles, but that’s nothing compared to what it does for your health.

  1. Strength training helps you stay young. A strength training study led by Miriam Nelson, Ph.D, author of “Strong Women Stay Young,” which involved women aged 40 to over 60, concluded that the women, after only one year of weight training, were physically 15-20 years younger.  These women lost their fat and replaced it with muscle, and their strength tests matched those of women in their 30’s and 40’s.  Without reading any further, this alone should tempt you to start a strength training program, such as this one over at StrongLifts.com.  Strength training may be the best anti-aging defense available.
  2. Weight lifting, combined with cardio and good nutrition, is possibly the best way to lose weight. Quite simply, muscles burn fat!  The more muscle you have, the more calories will be burned.  Each pound of lean muscle mass burns 35-50 calories per day.  Cardio alone is not enough.  Following a good cardio workout, your body will continue to burn calories for half an hour.  Strength training does much better!  Your body will continue to burn calories for up to two hours following a good strength training workout.  Adding cardio to your workout schedule will help you burn fat faster and allow you to eat more.   Take note though, when  you weigh yourself, your scales may tell you that your weight hasn’t changed.  That is because muscles weigh more than fat.  It is possible to go down in clothing size while your scale is reading the same weight.
  3. Adding muscle increases metabolic rate. As we age, our metabolism slows down, and as a result we start to lose muscle mass, we lose bone density, and we gain fat.  As muscle is lost, fat takes over.  It is important to keep muscle mass up so as to combat that nasty cellulite that so easily forms on our thighs and our glutes.
  4. Strength training will increase bone density thereby making your bones stronger. Okay, ladies, it’s true.  We start out with smaller muscles, more body fat, and frailer bones than men.  (But don’t take that to mean we are the weaker sex.)  As we age, we are at greater risk for age-related problems such as osteoporosis, loss of balance, and fractures.  Increasing your muscle greatly reduces these risks.
  5. Better performance in sports and life in general. Another common fear for women about strength training is the risk of injury.  Yes, there is always the possibility.  But at the same time strength training will help prevent injuries which are common from day-to-day sports and activities.  Having strong bones, ligaments, and tendons reduces risk of injury.  It will also help control lower back pain.
  6. Strength training is good for the heart. Women are at an increased risk for heart disease after age 40 so this is a welcomed added benefit.
  7. Strength training builds confidence. By reducing overall body fat and toning muscles, you will look better, feel better, and have increased confidence in yourself.

A lifestyle that includes a good strength training program provides better quality of life.

But that doesn’t mean you have to spend a lot of money.  Strength training can be done with little to no equipment.  You may even use your own body weight by doing push ups, pull ups, chin ups, and ab crunches.

And you do not have to be able to lift more than twice your weight like Natalie above.  Strength training can be done at a level of your choosing.  But take it from someone who has been doing it for quite a while.  After seeing the results of a new toned body, strength training can become addictive.  If you are like me, you’ll eventually feel you’ve reached a plateau and need to move up to the bigger stuff.

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Whey Protein: The Real Breakfast For Champions

February 4, 2008 | Leave a Comment

Photo by Mike Baird
body-building.jpgWhey protein provides wonderful health benefits, but just how safe is it?

Whey protein is a hot item among athletes, bodybuilders, and people who do high-impact exercise.  And for good reason.  A supplement mix containing all the essential amino acids, this high-protein powder supports the immune system, builds muscle, burns fat, and increases athlete performance.  It has the highest amount of protein for the fewest number of calories.  Whey is a great source for cysteine, a major building block of the prostate cancer-fighting agent glutathione.  It’s a wallop of wellness in one convenient source.

Many athletes drink whey in place of breakfast.  A healthy option, as long as they are choosy about which whey they drink.  But it stuns me that while these athletes appear to be concerned about their health, several of them have no idea what ingredients whey supplements contain.  Many protein powders contain toxic ingredients such as aspartame, sucralose, fructose, and artificial flavors and colors.  They are sweetened with chemicals known to cause serious health problems.  Aspartame, originally discovered as an ulcer drug, breaks down into the chemical compound formaldehyde.   Formaldehyde, when ingested, causes damage to the optic nerve, brain cells, and nerve cells which control body movement.  It has been linked to migraine headaches (which I can attest to), muscle tremors, vision problems, and mental confusion.   Sucralose is not as dangerous as aspartame.  Still, it is an artificial sweetener that causes migraines and it is believed that long-term use could cause serious health problems.

Are there any safe whey protein powders?

Definitely!  They just are not as numerous.  Look for whey that contains no added sugar and no artificial colors, flavors, preservatives, or artificial sweeteners.  A good sweetener alternative is stevia, a natural herb that contains no calories and does not affect blood sugar levels.  Also look for whey that is certified free of recombinant bovine growth hormone (rBGH).  I recommend whey sold at MyNutritionStore.com.  They carry hydrolyzed whey (most digestible whey, leads to better absorption) with none of the bad ingredients mentioned but do contain these important ingredients:

  • Whey peptides - for faster protein absorption
  • Lactoferrin and immunoglobins - support immune system and recovery from physical stress.
  • Bovine serum albumin- contains cysteine, a necessary ingredient that is often destroyed in other products during heat processing.

How to drink it.

Follow the instructions on the container or spiff it up a bit by making a smoothie with milk, yogurt, or ice cream and your favorite fruits.  It’s not only for breakfast either.  You can drink it any time of the day, although some people claim whey is most effective before a workout.  Here is a good recipe from The Abs Diet:

Belly-Bursting Berry

  • 1 scoop low-fat vanilla ice cream
  • 1/4 cup each frozen blueberries, strawberries, and raspberries
  • 1/2 cup low-fat milk
  • 1 tablespoon vanilla whey protein powder
  • 3 ice cubes

Interesting facts:

  1. Ricotta is a great source for whey protein.
  2. Mothers’ breast milk contains 60% whey protein and 40% casein protein, making breast milk the best source of nutrition for a newborn.

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Burn Fat With Cardio Kickboxing And Kettlebells

January 30, 2008 | 1 Comment

Photo by Ganessas
kickboxing.jpgCardio Kickboxing is by far the hardest form of exercise I have ever done.

But it is also the most rewarding.  Never have I felt stronger or more fit than I do now since cardio kickboxing has become a regular part of my daily routine.   Cardio kickboxing is non-contact kickboxing which combines boxing, martial arts, and aerobics while giving a total body workout.   It is a high intensity, high impact form of exercise that provides amazing health benefits to the body.

For instance,

  • It will burn anywhere from 350 to 500 calories per hour (or more).
  • It burns lots of fat and creates lots of muscle.
  • It reduces and relieves stress.
  • It will make you feel more empowered and confident.
  • It will teach you simple self-defense moves.
  • And if you keep your heart rate elevated by including a lot of jumping, bobbing, and weaving amongst your punches and kicks, your cardiovascular system will benefit too.

Cardio-kickboxing provides a full-body workout.  If you do the jabs, punches, and kicks with power, you’ll strengthen your upper body and will start to see nice muscle definition.  The kicks will strengthen your hamstrings and give you a nice shape in the legs.  And the knee strikes will help firm your abdominal muscles.

But I have a second addiction, and it’s called Kettlebells.

Kettlebells is another fitness phenomenon that is changing the shape of bodies.  Kettlebells (which look like a tea kettle without the spout) is a low-impact workout that can benefit overall health and wellness in just 20 to 30 minutes a day … and in only two or three days a week.  Made of cast iron, they are available in a variety of weights and you can find them at your local Target or Dick’s, and, of course, you can find them along with training DVDs on eBay! By lifting and extending the weights away from the body in slow movements, they, like cardio-kickboxing, offer a full-body workout.  With regular use, you’ll get improved strength, flexibility, balance, and muscle tone in half the time as other workouts.  And it burns lots of body fat!   Because this is a low-impact workout, even those with back problems can benefit.  Check out this video of a Kettlebell workout.


The best reasons for a good exercise program are that it can slow down or even reverse the aging process while making you healthier.  To really get healthy though, you need both cardio activities and weight training.  Cardio kickboxing and Kettlebells both provide cardio and strength training.  They both will give you a well-toned body and the look and feel of an athlete.

Let me know what exercise program works for you.

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