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NIFS Healthy Living Blog

Weightlifting for Women: Enhance Weight Loss and More

ThinkstockPhotos-512273152.jpgLet’s play out a little scenario. Judy just renewed her gym membership because it’s almost time for her annual summer vacation. She currently weighs 170 pounds but wants to lose around 30 pounds before she goes on vacation. She has taken herself through this transformation once before by running 4 miles on the treadmill every other day until she finally got to her desired weight. She plans to come to the gym this year with the same game plan as last time. Judy does not lift weights because she only wants to lose fat, not gain muscle.

Now here is the question: Should Judy repeat her cardio routine this year, or should she incorporate heavy resistance training?

Lifting Heavy Weights Has More Benefits Than Cardio Alone

This may be the approach many females take when trying to lose weight. Doing cardiovascular exercise is much easier and more effective at weight loss than weight training, right? WRONG! In fact, I strongly believe any woman who is looking to lose weight should invest more of her time into weight training. But I don’t recommend just any weight training; it needs to be heavy weight training!

Reasons to Add Weightlifting

It’s easy to understand why many females prefer not to lift heavy weights when in the gym. It often causes a lack of comfort if you are not used to pushing your body to its max strength levels. In addition, the female lifting recommendation for years has been to stick with light to moderate weight with an abundance of sets and reps. While this is not a bad recommendation, lifting heavy can add a great list of benefits that lighter weight (and cardio) just cannot compare to, all while possibly giving you faster, more dramatic results.   

  • Burn more calories. In terms of fat loss, forcing your body to lift heavy weight repeatedly will stimulate muscle growth, which creates a higher metabolism. The more muscle in the body, the more fat-burning potential will be created. When you are done lifting weights, your body continues to burn calories due to its need for muscle recovery. This is called EPOC, excess post-exercise oxygen consumption. So even when you are no longer in the gym working out, your body is still burning calories for you. EPOC does not happen with non-resistance training.  
  • Get toned, not ripped. Lifting weights brings out a woman’s natural curves and body structure. It’s easy to believe lifting weights will cause bulky muscles to form, just as many guys become bulky when we lift. However, there is one huge difference between males and females and that’s the presence of testosterone. As you may know, one responsibility of testosterone is muscle hypertrophy. Since females have very low amounts of testosterone, becoming bulky is often not a realistic expectation. Instead, when females participate in heavy weight training, their bodies actually become smaller due to more muscle and less fat. Females actually become leaner and curvier, which often leads to an increase in body image and self-confidence. 
  • Gain confidence. I believe a strong reason many females would rather do cardio instead of weightlifting may be due to their lack of confidence. If the treadmill or the elliptical has always been your best friend, you may find it hard to step out of your comfort zone and challenge yourself with a heavy weight-training program. However, what many females come to find out is once weightlifting barriers have been torn down, confidence levels rise. I have heard many women in the gym say there is nothing more satisfying than when they are finally able to lift a weight that they could not lift previously. It not only reassures you that with some hard work and consistency you can push your body to new levels, but it also confirms that women do, in fact, belong in the weight room lifting heavy weight.

The Question Again: Should You Add Weight Training?

I will raise my question again: should Judy repeat her routine this year, or should she incorporate heavy resistance training into her program for different results? Sure doing 4 miles a day may get Judy to her ultimate weight-loss goal, but how much of her weight loss will be due to actual fat loss instead of muscle loss? Typically when cardio is a large portion of the workout routine, you tend to lose muscle, whereas when resistance training makes up a large portion of the workout routine, you tend to gain muscle. Remember, the more muscle in the body, the higher the metabolism, and the higher the rate of caloric burn—and the more weight you lose.

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This blog was written by Darius Felix, Health Fitness Specialist. For more on the NIFS bloggers, click here.

 

Topics: cardio weight loss calories weightlifting women toning

Ready to Try Cycle? Here's What You Need to Know

Cycle is NIFS class of the month! This high-energy cardiovascular workout uses various performance levels and speeds to get you cycle fit. Music is a big motivator and will help you get through the hills, flats and intervals!

If you have never tried a cycle class there are things you might want to know that will make the class experience more enjoyable. In this video I will show you how to setup your bike properly including:

  • Adjusting your seat position and height
  • Adjusting your handlebars
  • How to adjust tension
  • What to do the first time you come to class

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I hope these tips help you get more comfortable before you jump into your first cycle class! Let's get started! Check out NIFS group fitness schedule for the next cycle or RPM™ class.

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This blog was written by Rebecca Heck, Group Fitness Coordinator and NIFS Trainer. To find out more about our bloggers, click here.
Topics: cardio group fitness group training cycling cardiovascular indoor cycling Group Fitness Class of the Month

Step: Welcome to a New LEVEL of Fitness!

Whether you are 18 or 80, man or woman, looking to lose weight or simply maintain, step aerobics just might be the perfect addition to your fitness program! Have you ever considered taking a step class? Perhaps you have found yourself thinking, “I’m not coordinated enough,” or “Step is too intense for me (or not intense enough”). Well, give me two minutes to change your mind.

Step Burns CaloriesStep-web.jpg

The bottom line is, stepping up and down off a raised platform burns calories. In fact, it burns A LOT of calories. According to Self Magazine (July 2012, page 101), stepping up and down off a raised platform burns more calories than doing jumping jacks, split lunges, power squats, or speed skating for the same length of time. Great way to lose weight? YES! Great way to maintain weight? YOU BET!

Anyone Can Do Step

Maybe you are thinking that you lack the coordination required to do step. But the reality of it is, if you can march in place, you can do step. The basic step is just that: basic. Up, up, down, down. Of course that move would get pretty boring pretty quickly, so we add music, rhythm, and variations on that basic move. While it helps to have a little rhythm (can you clap your hands to the beat of a song?), anyone can step. It may take a few classes to really get the hang of it, but it is quite do-able, and FUN! Don’t be intimidated!

There is a first time for everything. At some point, every single person in the class, including the instructor, attended their very first step class. I am not gonna lie, you probably won’t pick up every single thing the first class you take. But let’s face it: What would be the fun of mastering it in the first hour? Half the fun is seeing yourself improve on the step, seeing your cardiovascular fitness level improve, and becoming more efficient overall (doing more work with less effort). Step will get you there!

You Can Adjust the Intensity LevelStepIS

You may be thinking that step would be too hard or too intense for you. While step is designed to be a challenging cardio workout, the intensity level can be adjusted in a number of ways to meet the needs of each participant. The height of the platform is not uniform; with use of individual risers at each end, the platform can be set as low as just a few inches off the floor (or as high as 8 to 12 inches).

Another easy adjustment, which your instructor will show you, is to limit your range of movement with each step. As you become more comfortable with the format, you will be able to add intensity by increasing range of motion with the steps, and by adding arm movements to further increase your heart rate. Because of this, the challenge never ends. There is no plateau.

Step Can Be a Challenging Cardio Workout

On the flip side, maybe you are thinking step is not intense enough. Perhaps you are thinking that only girls take step, or that you are too fit to benefit from it. Regardless of your fitness level, step can be a very challenging cardiovascular workout. It is a well-known fact that the U.S. military utilizes step aerobics to improve our troops’ agility, coordination, and endurance. If it’s tough enough for our soldiers, then it’s tough enough for me! In addition to step, I also teach Insanity, total body conditioning, and kickboxing classes. Step meets or exceeds these other formats in intensity level and calories burned per hour.

Step Is Great for Group Fitness

Step is the perfect group fitness exercise because it accommodates all fitness levels. And if you haven’t tried group fitness, well that’s a whole other conversation. But in short, try it! The camaraderie and accountability among the participants, the music, and the FUN factor will have
you hooked!

So, are you ready to take your fitness regimen to the next STEP? Click her for a free class pass to NIFS!

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This blog was written by Rachel Pfeiffer, ACE and AFAA Certified Group Fitness Instructor Insanity Certified Instructor; Proud NIFS Step Instructor since 1999

Topics: NIFS cardio fitness center weight loss group fitness workouts step

NIFS February Group Fitness Class of the Month: Step

Step-new.jpgStep aerobics has been around for some time. We are all aware of its huge popularity in the 80’s, and while some may have thought it was dead and gone, many know it is alive and kicking! With the launch of Zumba® and other choreographed classes, most gyms around the US still have those famous Reebok® steps and have step classes going on at least once a week. Take a close look at NIFS on Tuesday nights and Saturday mornings and you'll see step classes are far from dead. In fact, they happen to be one of our most popular group fitness classes!

Where It All Started

Let us take a moment to look back and see how step was created. It is so much more than music and choreographed stepping and learning how it was created make it all the more interesting! In 1989 Gin Miller, a competitive gymnast injured her knee in a competition. As she sought advice from her doctor on some rehab tactics, he told her she should work to develop muscles around her knees by stepping up on something like a milk crate. And that is when Gin started to use her porch step and music for some low impact stepping, and step aerobics was born!

Benefits of Step

Like many classes out there, the benefits are more than what you see on the surface. And step absolutely has some benefits that will allow you to improve your overall fitness. Step is good because it is considered “low impact”, helping the stress on the joints and body to be minimal during the movements that are performed. It also burns calories and fat due to its mostly cardio-based format. Step helps to build cardiovascular and muscular endurance through upper and lower body movements and along with those movements comes improvement in coordination and agility! With the constant movement and stepping up on one leg, over time one can see improvements in their balance, not to mention how fun step aerobics can be if you are into the choreographed music style workouts!

As stone wash jeans, side ponytails, and high top sneakers seem to be coming around again, step has always been here and remains a staple of group exercise classes! In fact, I challenge you to step into NIFS on a Saturday morning this month and see that step is still reigning. You will find Rachel and her faithful followers doing what looks like the impossible, but don’t be intimidated! Just step (pun intended) in and go with the flow, it will only be a matter of time before you master the moves and get into the fun!

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This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: cardio group fitness step workout music aerobic Group Fitness Class of the Month

Swimming in the Off Season: A Great Workout

ThinkstockPhotos-77738803.jpegNothing sounds more dreadful to me than putting on my suit to jump into the pool to do some lap swimming on a sub-20-degree winter day (unless, of course, it’s a belly-smacker challenge—then I’m in!). But with the vast benefits that come from swimming, the draw tends to be a little bit enticing (and here are some ideas for finding motivation to swim). When you are looking for what to do with your workouts over the off season, consider giving swimming a try.

Benefits of Swimming

Swimming can offer more benefits than I have time to list, but let’s take a look at what I think the top 6 are. And if swimming really isn’t your thing, keep on reading; I’ll share some other pool workout ideas that don’t involve lap swimming.

  1. Builds endurance, strength, and cardiovascular fitness. Considered to be one of the greatest total-body workouts, swimming covers pretty much all the basics that you might want in a workout.
  2. Helps build bone mass and tone muscles. While many think that because swimming is non-weight-bearing, bone density cannot increase, studies have shown differently. Swimming also helps to tone muscles of the body just like strength training does.
  3. Gets heart rate up without the impact on the joints. Most exercises that are cardio based like running and biking take some serious impact on the joints. “Taking the weight off” in the pool allows you to get the blood flowing through your body without the impact from your body that you get from other cardiovascular exercise methods.
  4. Aids in flexibility. With the repetitive stretching that takes place in the different swimming strokes, you can increase flexibility through swimming laps on a regular basis.
  5. Promotes high caloric burn. Depending on the intensity, duration, and stroke, swimming can burn equal to or more calories than going for a run.
  6. Good for the psyche. Like all exercise, swimming releases endorphins into your body, which bring those feel-good emotions. With the stretching that takes place during the strokes along with the rhythmic breathing, swimming can actually help you to relax.

Natatorium Lap Swimming is Now Included in Your NIFS Membership*!

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Other Water Workouts

Maybe you never really learned how to swim, or the water intimidates you. Don’t worry; there are plenty of other water exercises that you can do to get yourself into the pool and comfortable in the water without sacrificing a good workout. To name a few, you can try water aerobics, treading water, step in water (this is like a step class where risers are put into the bottom of the pool), aqua jogging, lap walking, and shallow-water runs.

Take some time to explore the Natatorium pool! NIFS now offers unlimited use of lap swimming at the IUPUI Natatorium (*eligible members only, see details). See the NIFS service desk to get started, and take your off-season training to a new level!

This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: NIFS cardio motivation swimming stretching relaxation

Group Fitness Class of the Month: BODYATTACK

BODYATTACK.jpgGroup fitness classes can be a great combination of both cardio and strength exercises jam-packed into a session that ranges anywhere from 30 to 60 minutes. Whether you are a rookie or veteran to the gym, a group exercise class can be a great place to look to when thinking about what to do for your workout. And with the huge variety of classes that most fitness facilities offer daily, you can get just about anything you are looking for in a workout.

Over the next several months, we are going to highlight a group fitness class of the month. We will be taking a closer look at what each class is composed of and the benefits of it. I understand that sometimes pulling up a facility’s group fitness schedule can be overwhelming, with all the options and names of things you’ve never heard of, but hopefully this will help you to understand that these classes are something doable and well worth your time at the gym.

Often, along with the overwhelming amount of classes offered each week, the intimidation factor can play a large role. Let me help soothe those uneasy feelings by telling you it’s okay: just jump into the class and you will quickly blend right in! Now I know that not all group exercise classes are for everyone, and not everyone is going to agree that all classes offered are the best option, but with a well-rounded selection of classes, strength training, and cardiovascular exercise, you will be well on your way to fit!

LM ATTACK CMYK BUTTON�.jpgWhat Is BODYATTACK?

This month we are going to take a look at the NIFS Class of the Month, BODYATTACK! BODYATTACK is the sports-inspired cardio workout for building strength and stamina. This high-energy interval training class combines athletic aerobic movements with strength and stabilization exercises. Dynamic instructors and powerful music motivate everyone toward their fitness goals—from the weekend athlete to the hardcore competitor. This class can be catered to anyone, from the first-timer to the frequent attender. You will see a combination of athletic components like running and jumping intertwined with strength exercises like squats and pushups. You will also experience a variety of fitness styles including aerobics, plyometrics, agility exercises, upper- and lower-body conditioning, power movements, and core strengthening exercises[watch video].

BODYATTACK is a full-body workout lasting 60 minutes. And though the class may look intense from a distance, any group class like BODYATTACK can be tailored to each and every individual fitness level. No matter what level you are at and choose to do in the class, BODYATTACK is designed to burn calories, help you tone up, and get into better overall shape through the various movements.

Tips for Your First Class

With all this, I know it can still be scary stepping up to your first class at the facility. If it is your first time, allow me to give you a few pointers:

  • Get to class a few minutes early and introduce yourself to the instructor. This way you will feel more comfortable and the instructor can help you get set up if necessary.
  • Set up your stuff close to the front, or at least in good view of the class instructor so that you can watch what he or she is doing closely.
  • When the level options are given, take the lowest one first. Even if you consider yourself an elite athlete, sometimes classes may take you by surprise. Take the easiest level first and then ramp it up when you begin to feel more comfortable and confident.
  • Keep moving! You won’t master every single exercise or move during the class, and that is okay. If you mess up, just keep moving to the beat of the music and pick back up on the next move.
  • Don’t be intimidated! Contrary to popular belief, no one is watching you.
  • Be okay with giving it a second try—we all know how intimidating it can be when you walk up and you have all those “group ex-ers” who know the next move before it even begins. Be patient and try the class a second time. That will be you in no time!
  • Have fun! Laugh, make connections with others, and enjoy the next hour of time you have celebrating yourself and the journey to a healthier lifestyle.

Now that you are ready, give BODYATTACK a try! NIFS offers BODYATTACK four different times a week. Keep in mind all the great things that group exercise has to offer.

Not a member? Try a class for free!

Try a group fitness class for free

This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: NIFS cardio fitness center group fitness strength BODYATTACK Group Fitness Class of the Month

High Intensity Training (HIT): No Pain, No Gain

HIT-6.jpgIf you have ever participated in High Intensity Training (HIT), you will quickly discover what separates this style of workout from other popular styles you may know, like super sets or pyramid training. The main intention behind high intensity training workouts is that the workout will challenge your body to such a level of discomfort that its threshold or maximum capacity has no choice but to rise. Now don’t let the word “such a level of discomfort” scare you away; it’s the discomfort level that we all feel during exercise at some point, and of course you can push past it.

The Importance of Pushing Past the Pain

During resistance training, you will at some point begin to experience a level of discomfort. This happens because lactic acid begins to be produced by muscles during intense exercise bouts, which causes muscle fatigue. Although lactic acid may slow down muscle productivity and intensity, it does not mean you have reached muscle failure and are unable to continue. Quite honestly, this means your set is just now starting (if you want to bring down barriers and advance to the next level). Most individuals get to this point of discomfort and stop their set. However, if you stop here, you are more than likely not pushing your body past its threshold point, which is important in order to increase muscle strength, endurance, and even hypertrophy (muscle building).

Specifically, in high intensity style training, most often you will reach that lactate threshold and then be pushed beyond that. Just when you think that your body can go on no longer, you dig deep within yourself and the encouragement of your teammates and find that new level. And this is why we see so many success stories in people who attend HIT workouts. They push beyond what their bodies thought they could do, past the threshold, resulting in an increase in muscle strength and endurance.

hit-high-res-logo-web-new.jpgHow NIFS Can Help

If you need help discovering what those new levels are, and some accountability to keep pushing, then I invite you to try NIFS’s High Intensity Training. Our classes are designed to motivate you to push past the limits you think are there by utilizing short bouts of high intensity work, which will increase your body’s thresholds, causing an increase of metabolism. We use our training expertise to provide the necessary motivation to close the gap between you and your body’s threshold. Once you reach this threshold, we will teach you how to tap into that next level to take your workouts to the next step on the ladder of success!

We invite you to come experience a good workout, a good team feeling, and a good environment where each participant has the same goal: to get better! Get your first session for FREE by contacting Tony Maloney at tmaloney@nifs.org.

Yes! I want to try a HIT class!

This blog was written by Darius Felix, Health Fitness Instructor. Click here for more information about the NIFS bloggers.

Topics: NIFS cardio motivation group training accountability NIFS programs muscles resistance strength HIT pain high intensity muscle building strength training

Allison Griner: A Complete Life Change Thanks to Weight Loss and NIFS!

allison.jpgIn October 2014, Allison Griner decided to join Weight Watchers through her work. Her reasoning was quite simple: “They were giving a discount through my job.” That day she weighed in at 301 pounds. It wasn’t long before Allison started seeing some results and realized that exercise needed to be a part of the plan as well, so she decided to sign up for an event to keep her motivated. The first thing that came across her radar was the Fight for Air Climb, and in preparation for it she signed up for the boot camp at NIFS.

Now for anyone who doesn’t know what the FFA climb is all about, I’ll just say it’s probably one of the hardest events you could sign up for! The climb is a race up the 49 flights of stairs in the Chase Tower in downtown Indy. And if that doesn’t sound hard enough, the boot camp at NIFS is not the easiest of tasks, either! But Allison completed the boot camp amid the severe challenges of not being able to do a burpee or climb the stairs in the workouts.

It’s been over a year now that Allison has kept to her weight loss journey. She consistently follows a workout schedule, meeting her cousin at the gym, and watches what she is eating; and she combines both cardio and strength training workouts to meet her goals. Allison also has PCOS. PCOS (Polycystic Ovary Syndrome) makes losing weight a very difficult task and is linked to an increased risk for insulin resistance, type 2 diabetes, high cholesterol, high blood pressure, and heart disease. Allison has spent lots of time learning to eat right and to focus on making sure that her perspective is not on how her condition inhibits her losing weight, but rather taking the stance of, “It’s not that I can’t lose weight, I just remind myself it’s easier for me to gain weight.” Despite the odds that are against Allison, she has lost 75 pounds since October 2014!!*

Here are a few things that Allison had to say about her journey:

What has kept you consistent in making a change?

I am a very goal-oriented person, and when I see success it makes me want to keep pushing to the next level. I keep setting milestones, and once I got the eating part under control I knew that adding exercise and staying consistent with that would keep me reaching those.

What things have kept you going?

People in my life are what has kept me going! My mom, my roommate, my friends, and other family have really supported me and helped me to believe in myself. Even in times when I start to feel down, they push me to keep going. There are times that I have hit a plateau and they keep encouraging me to keep it up!

What are your secrets to success?

I forgive myself a lot. If I get down or make a mistake I forgive myself, pick up where I am, and move on. I tell myself it’s a new day and I am going to do better than I did yesterday. I am constantly trying to look forward and not backward, which I think is the key.

How has NIFS helped you to achieve your goals?

This facility is fantastic! There are so many different things to do that I never get bored. There are tons of options with weight lifting, the versatility with the track, the canal, or a treadmill. It’s impossible to not get a good workout. FFA also helped me in the beginning to realize it will take hard work, but that I am capable of doing anything I put my mind to!

What has been the hardest part of this weight-loss journey?

The hardest part is that this is a mental thing. I am always struggling to not see myself as that 300-pound girl. I am not surprised by what people say or what I see in the mirror and how much weight I have lost, because the challenge is looking in the same mirror and seeing myself as not just the big girl that I was. It’s also a struggle if I slip up and eat something I shouldn’t. I have to overcome that mentally and remind myself there will be setbacks and I will make mistakes.

What has been the biggest reward from all your hard work?

I feel better!! I was having chronic back problems when I was at my heaviest weight, and those have been nearly eliminated! The best reward is definitely how I feel.*

Anything else you want to share?

When I was at my biggest weight I always felt like I was in the way. I was never able to go out and do things with friends; my biggest fear was being in a crowd and being in the way. I would get so nervous about the idea of having to maneuver through a crowd of people. If you think that way, you can do something about it! One of the biggest changes I and others have seen through this time is my social life. I am confident to go out and be myself now!

*Weight loss claims and/or individual results vary and are not guaranteed.

Congratulations Allison on all your hard work and success! We know this journey has not been easy and it’s not over yet, but we encourage you to keep going and sharing your inspirational story!

***

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This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: NIFS cardio nutrition motivation weight loss attitude boot camp strength stairs

Training the Active Aging Adult (Part 1 of 4)

There comes a day when you wake up one morning and realize you’re not 25 any longer. Usually, this happens when you’re 50—or in other words, after 25 years of denial and of being totally oblivious to nature’s less-than-subtle warnings: hair loss and color change, skin texture and wrinkles, where did that body fat come from, when did that thing (?) become so heavy to lift, and those stairs weren’t that high last year. The mind feels young but the body fades in and out of pretend youth. The body is also willing until it gets tired or pain rises above the level of annoyance.

But there is hope: you can be cool without being young, but cool doesn’t make you stronger, quicker, more flexible, thinner, and the owner of painless joints.

What Motivates Senior Fitness?

When you were younger, the goal of exercise was to look better naked. It seems reasonable, because younger people look better naked than old farts. Besides, older people have more pressing issues like serious joint pain, heart disease, diabetes, age-related weight gain, hormonal changes, and perhaps even the chilling shadow of cancer has visited them. No doubt that looking better and feeling better about yourself is really an important motivator to exercise, but they pale in comparison to these life-altering issues. Therefore, the motives for training of an aging active adult are more complex than a 25-year-old and must be recognized and honored when designing training programs.

Specific Health Concerns for Active Seniors

If you happen to be a fitness enthusiast over 50, these are things you need to be aware of.

  • Sarcopenia: An interesting word to say, but not so good to have, because it means a loss of muscle mass. Heavy-chain muscle fibers start dying out around age 30. Most professional athletes retire in their 30s because they have lost a step (in power and strength) and can no longer compete with younger athletes. Since most adults do not push their athletic genetic limits, they become aware of this loss of step in their 40s, or certainly by their 50s. This fiber loss is called sarcopenia. Unless there is some attempt to retain strength through formal strength training, this strength loss will continue at a ever-increasing and very noticeable rate. Common movement patterns—sit to stand, picking things up, pushing away and pulling back, pushing up and pulling down—will become increasingly more difficult as life quality decreases. Many people just give in to the process and call it “getting older.” It doesn’t have to be that way. Strength training can certainly slow it down.
  • Joint issues: Connective tissue seems to injure more easily and take longer to heal. Tendonitis becomes an all-too-common answer to the question, “How are you feeling?” Dynamic joint mobility training helps regain joint range of motion and lubricate joint surfaces with synovial fluid for cartilage health. Older athletes have to allow time in the program design for something the young take for granted.
  • Slow recovery: It takes longer for the body to repair and to make new tissue. This seems to be related to changes at the DNA and RNA levels as we age; and of course, changes in hormonal levels further compound the problem. Knowing this, nutrition and rest are key for proper recovery. The aging active adult has very little margin for error. Without proper nutrition and rest, progress will stall and the likelihood for injury will increase.
  • Balanced training: Cardio exercise is still important for overall health, but must be managed in such a way as to not interfere with the recovery for strength training, and not to add to the training volume to the point of over-training and adversely effecting the immune system. The body also does not respond well to being forced to adapt to opposing stimulus (cardio vs. strength). It gets confused as to what exactly it is being asked to do. How much cardio is very individual, but it is easy to err on the side of too much. Interval training may be an answer to those concerns by reducing the training time factor while still challenging the alactate, anaerobic, and aerobic substrates for improved conditioning.
  • Shared epiphany: There is a common experience at this age that there is a price to be paid for all of the fitness and health-related issues you chose to ignore when you were younger. Pain, discomfort, illness, and excess body fat are the reasons for your body’s “come to Jesus” meeting. Your body demands corrections, and your currency for payment is time and effort spent bringing the body back into balance. The aging active adult has been humbled enough by aging to be open to addressing these issues if the guidance they receive makes sense.

With the number of active aging adults increasing, both trainers and the older clients should understand the training needs and limitations of this age group in order to develop the best program designs that will effectively produce results and at the same time do no harm. So far, the fitness industry and fitness media have chosen to ignore the 800-pound gorilla by focusing on the 25- to 40-year-olds; but it is the aging active adults who have the greater need. They understand that the youth genie is not going back in the bottle, but that their life quality can be a whole lot better through proper training and nutrition.

In part 2 of this series, I talk more about the need for strength training at this age.

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This blog was written by Rick Huse, CSCS, WKC Competition Coach, and originally appeared on his blog. To find out more about the NIFS bloggers, click here.

Topics: cardio injury prevention muscles joint health senior fitness endurance strength pain

A NEAT Way to Burn More Calories (Part 1 of 2)

Exercising regularly is great for improving health and wellness. Exercise can help relieve stress and feel good about ourselves. However, some people are finding that exercising regularly is not helping them lose the unwanted weight that most of us carry. How can that be?

Who Has Time for 60 Minutes of Cardio Per Day?

While exercise is essential for health, you can’t rely on it to be your sole calorie-burning tool. According to “A NEAT(Non-Exercise Activity Thermogenesis) Approach to Weight Loss,” written by Fabio Comana, “We need to burn 2,000 calories each week through physical activity in order to lose weight.” That would equal about 286 calories each day. That may seem like a small number, but in reality it is quite large. You would need to complete about 60 minutes of cardio each day of the week. 

If you are willing to put in the work, you will be successful. However, most of us have other responsibilities that can limit our time in the gym or exercising. So how are we going to burn the excess calories that we are not burning through exercise? 

ThinkstockPhotos-80966263Most of the calories you burn per day happen throughout the entirety of the day, from when you wake up to when you go to sleep. So what if you increase the calories you burn throughout the day, as well as exercising about three days per week, to help you achieve your weight-loss or weight-management goals?

Factors That Affect How You Burn Calories

Recently a research article written by James Levine discussed the idea of NEAT. In Levine’s article, he defines NEAT as “the energy expenditure of all physical activities other than sporting-like exercise.” This includes everything that you do during the day that does not include your planned exercise sessions. In order for us as a population to burn more calories throughout the day, we need to increase our non-exercise activity. 

According to Levine, there are different factors that play a huge role in the amount of NEAT an individual can achieve throughout the day. Following are two major factors that can affect how NEAT a person can be. 

Occupation: If your job requires you to sit for most of the 8 hours you are there, you will have a lower NEAT for that day. Now if your job requires you to stand, walk, and lift throughout the day, your NEAT will be higher than the person who sits at work. This factor may be out of your control, but in a follow up blog, I will provide a few fun ideas to help you achieve more NEAT in the workplace. 

Leisure time: After work, if you are more likely to sit and watch television until you go to bed, your NEAT levels will remain relatively low. However, if you decide to clean the house or mow the lawn after work, your NEAT will be higher for the day. In the follow up blog, I will also provide you with a few fun ideas to do during your leisure time that will help increase your overall NEAT. 

The impact of increasing your non-exercise activity is huge for your health and weight loss or maintenance. Levine’s article concludes that NEAT can burn an average of 330 calories per day in healthy individuals, and up to nearly 700 calories per day in others. That is a huge difference and could be the deciding factor in your weight-loss goals. 

Keep an eye out for the second part of this blog, where I will provide you with 10 ideas for how to be more NEAT during the day. Stay tuned!

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This blog was written by Masie Duncan, Weight Loss Coordinator. To find out more about the NIFS bloggers, click here.

Topics: cardio staying active weight loss calories weight management workplace fitness