Strength Training
- Increases Fat Free Mass
- Increases Bone Density
- Increases Basil Metabolic Rate (BMR)
- Improves glucose tolerance and increases insulin sensitivity
- Helps preserve balance, flexibility, and functionality while protecting against falls
- Creates higher metabolic after burn than that of aerobic exercise
Cardio/Aerobic training
- Lowers resting heart rate
- Increases HDL cholesterol
- Lowers blood pressure
- Keeps brain young by increasing circulation
- Aids in detoxification, stimulates the lymphatic system
Total daily energy expenditure is more important in fat loss than the predominate fuel used during exercise.
Functional Interval Training
- There is a greater increase in fat expenditure after high intensity exercise due to growth hormone release
- There is a positive relationship between carbohydrate expenditure during exercise and fat expenditure after exercise
- Endorphin levels are increased with short term high intensity training
Flexibility and Stability
- Lowers stress hormones
- Helps to maintain range of motion
- Helps to maintain strength
Exercise Rx
It is not about building muscles it is about movement
- Movement needs
- Strength (power)
- Stability (balance)
- Flexibility (Mobility)
- Coordination (skill)
Functional Primitive exercise
· Squat
· Bend
· Lunge
· Push
· Pull
· Twist
The Rx
· Do 5-10 minutes of Flexibility/core work as part of your daily routine. Even add a yoga class if you are felling stress out.
· Incorporate more exercise into your daily life by wearing a pedometer and setting movement goals.
· Do 3 days MAX of weekly interval training . Remember that over training can be just as harmful as under training.
· Do 2-4 days per week of resistance training (push, pull, hips and thighs, power core)
· Interval and resistance training can be combined.
· Join a team or find and activity that you enjoying doing (biking, racquet ball, tennis, golf, volleyball, hiking, ect.)
The most important take away…do what ever you can to get your body moving!
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