One-third of a pound of muscle is lost per year after the age of 40. Sarcopenia is age-related loss of muscle mass, strength, and function. Much like osteoporosis and osteoarthritis, sarcopenia is a serious degenerative condition; reduced muscle mass increases risk for injury and results in loss of mobility and balance.
Metabolically, muscle is an active tissue that allows the body to burn more calories and, in turn, reduces risk for developing diabetes and/or obesity. A study published in the Journal of Applied Physiology (October 2003) showed that resistance exercises (strength training) can reverse sarcopenia. Both men and woman can reap the rewards of strength training and old-fashioned iron pumping. Two Workouts in One
Eliminating cardio exercise, however, is not the answer. Find ways to include cardio workouts in your cardio strength training routine. Former Mr. America, Bob Gajda has developed a workout that can not only increase your endurance, but also shed fat and maintain muscle. This workout is known as peripheral heart action or PHA. The concept of this strength-training workout is to incorporate “super setting” by utilizing all areas of the body. PHA prevents blood from stagnating in one area, thus forcing the heart to pump blood to the entire body. In turn, this creates an effective aerobic and strength training routine. Since the basis of this exercise is strength training, no muscle is lost.
Whether you use PHA or another combined cardio strength gym training system, make your workouts fun. Always consult with a professional La Jolla Sports Club Staff trainer before venturing into a demanding physical activity. Combining strength and cardio training is the ideal way to keep your heart, muscles, and bones toned and healthy.
According to Eric Villiagran, cardiovascular training provides a good foundation when it comes to exercise, offering benefits in weight control, endurance, and overall cardiovascular health. Unfortunately, as we age, cardio exercises alone can’t help us preserve precious muscle mass. Check out what Eric has to say about the combination of both cardio and strength training in his blog below.
Your Beatin’ Heart Cardio training is an essential form of exercise for overall health. Typically, we picture cardio as hours on a treadmill, but it’s possible to achieve a good cardio workout from walking, sprinting, swimming, or La Jolla Sports dance.
Heart rate is the number of contractions the heart makes in one minute, and this is measured in beats per minute (BPM). Knowing your BPM is integral to cardio training, because as you exercise, your body speeds up its demand for oxygen. In turn, the heart increases its BPM, allowing more oxygen-rich blood to travel through your body.
Periodically taking your pulse at the wrist or gently pressing on the side of your neck allows you to monitor your BPM. Count the beats for ten seconds then multiply by six (e.g., 20 beats per 10 seconds x 6 = 120 BPM). There’s also an easy formula for determining your ideal heart rate or BPM: from 220, subtract your age (e.g., 220 – 40 = 180).
Gauging your heart rate will not only prevent you from overexerting, but also determine the type of workout you’re getting. For example, doing cardio for 30 minutes at 170 BPM will provide you with aerobic conditioning, while exercising at the same BPM for 15 minutes will provide you with fat burning/body building benefits.
Muscle Mass and More While strength training with resistance is known to build muscle, it is also beneficial for improving range of motion, flexibility, posture, and tendon strength. In addition, it reduces the risk for injuries like back problems. For starters, stay with basic muscle building movements such as bench presses, lateral pulldowns, shoulder presses, and leg presses. You can experience great results doing these movements on machines and, consequently, eliminate the chance of injury that may occur with free weights.
Muscle atrophy (the loss of muscle) is a major concern not just for people over 40, but also for sedentary persons of any age. Women, who generally have less bone density and muscle mass than men, are more prone to muscle loss as that age. Dr. Miriam Nelson, Associate Director of the Human Physiology Laboratory at Boston’s Tufts University, stresses the importance of non-aerobic strength training for preserving bone and reducing muscle loss.
What makes the weight room seem intimidating to women? What should women consider when beginning to plan their weight and La Jolla fitness personal training sessions?
Some of the intimidation comes from the idea that men all know what they’re doing and women don’t. But that’s just not true! More and more women are lifting weights. In fact, statistics have clearly demonstrated that more women are participating in weight lifting today than ever before.
Consider the following tips when you plan your training session:
● Take advantage of your gym’s complementary personal training sessions and have a trainer create your own personalized program. ● Find a training partner who has some experience with lifting. ● Share the cost of La Jolla Sports Club Personal Training sessions with a buddy. ● Have your trainer demonstrate each of your specific exercises. ● Ask a floor trainer at your local La Jolla Health Fitness Center club to help you out. If you need help in getting started on a new weight training program, please contact Laleh Yaghoubi, La Jolla Personal Trainer.
Eating clean is a constant challenge when I’m invited to people’s homes for dinner. I want to be polite and enjoy the meals they’ve prepared, but I don’t want to throw off my personal fitness goals and indulge in too much high-calorie cuisine. How can I balance my social life with my commitment to nutrition and clean eating?
Top Five Strategies for Special Occasion Survival:
1. Offer to bring something healthy 2. Have a snack beforehand 3. Make time for exercise and cardio 4. Eat regularly and balanced 5. Portions, portions, portions!
If you have any questions, please contact Laleh Yaghoubi, Personal Trainer.
It’s still early in the year for those of us continuing on the right foot with our fitness, but don’t have a lot of time to devote to the La Jolla fitness gym. What can you do to get the most out of the three days per week that you have to spend exercising? If you can only commit to exercising a few days a week, it will be necessary to train all fitness components to ensure that nothing is lacking in the program.
For example, if you can only fit in three workouts a week, you may do your cardio and progressive resistance training on Mondays, Wednesdays and Fridays. Combining cardio and muscle conditioning in one workout will also provide a very challenging workout – you’ll walk away knowing you did it all. Ask me for help and I would be more than happy to jump start your new workout program.
Laleh Yaghoubi, La Jolla Health Gym Personal Trainer
by Laleh Yaghoubi
Nutrients like vitamin D and zinc help stave off the cold and flu, but what should you eat if you get sick? Brew up a bowl of this feel-better soup! It includes six immunity-boosting ingredients that help you get back to work, and the fitness gym, sooner.
1. Boil a cup of chicken broth.
2. Add a handful of leafy greens.
3. Toss in mushrooms.
4. Throw in two raw garlic cloves.
5. Add a piece of salmon.
6. A dash of black pepper. Let all ingredients simmer on low heat for 10 to 15 minutes. Eat and rest up!
If you have any questions, please contact Laleh Yaghoubi, Personal Trainer.