Tagged as: functional training

Can Weight Training Help with Osteoporosis?

Question:
One of the more popular questions we get get from women is how to retain muscle and or bone mass as they are worried about osteoporosis as they age. Can weight training help with this?
Answer:
The short answer is yes! Weight training is the most effective way to help prevent this. Weight training or weight bearing exercises helps in development of greater bone and or muscle mass which has lasting effects on the lives of pre-menopausal, post-menopausal, and older women. In pre-menopausal women, developing greater peak bone mass as a young adult provides more time before the bones could begin to fracture and deteriorate.
When a women goes through menopause this signifies the decrease of estrogen production and is associated with bone loss (osteoporosis). The most common interventions for preventing and treating osteoporosis can include calcium supplementation, however exercise (weight training or weight bearing exercises) is the most effective way to keep Osteoporosis at bay! There are several studies on weight training that have found regular physical activity with weight bearing exercises that can help increase and more so maintain bone density. After the age of 35, women tend to start losing bone density which mostly has been attributed to inactivity and lack of weight training. The most effective way for women to prevent osteoporosis and try to obtain peak bone mass and retain the muscle or bone mass is to start a resistance-training regimen early and continue it throughout life. After all fitness is not something you do for a week or a couple months and think everything is fine and will be fine, it’s a lifestyle something you should embrace.  At Dynamic Health and Fitness we have a great personal training department with friendly and knowledgeable trainers that can help you reach your maximum potential and health and fitness goals – live life to the fullest!

The Top 10 Fitness Trends of 2016

1. Wearable technology: Introduced just a few years ago, wearable technology includes fitness trackers, smart watches, heart rate monitors, and GPS tracking devices. Examples include fitness and activity trackers like those from Misfit, Garmin, Jawbone, and Fitbit.

2. Body weight training: Typical body weight training programs use minimal equipment, which makes it a very inexpensive way to exercise effectively. Most people think of body weight training as being limited to push-ups and pull-ups, but it can be much more than that. Body weight training is a trend to watch for the future.

3. High-intensity interval training (HIIT): High-intensity interval training typically involves short bursts of high-intensity exercise followed by a short period of rest or recovery and typically lasts 30-60minutes to perform.) Despite the warnings by some health and fitness professionals of potentially increased injury rates using high-intensity interval training, this form of exercise remains popular in gyms all over the world.

4. Strength training: Strength training remains popular in all sectors of the health and fitness industry and for many different kinds of clients.  Today, however, there are many other individuals (men and women, young and old, children, and patients with a stable chronic disease) whose main focus is on using weight training to improve or maintain strength.

5. Educated, certified, and experienced fitness professionals: This is a trend that continues now that there are accreditations offered by national third-party accrediting organizations for health and fitness and clinical exercise program professional. As the economy continues to grow and as the market for fitness professionals becomes even more crowded and more competitive, interest in some degree of regulation either from within the industry or from external sources (i.e., government) seems to be expanding.

6. Personal training: As more professional personal trainers are educated and become certified (see trend no. 5), they are increasingly more accessible in all sectors of the health and fitness industry. Personal training has been in a top 10 trend for the past 9 years and will continue to be a vital part of the health and fitness industry.

7. Functional fitness: Replicating actual physical activities someone might do as a function of his or her daily routine, functional fitness is defined as using strength training to improve balance, coordination, force, power, and endurance to enhance someone’s ability to perform activities of daily living.

8. Fitness programs for older adults: The highly active older adult (the athletic old) can be targeted by commercial and community-based organizations to participate in more rigorous exercise programs including strength training and team sports. The “baby boom generation” is now aging into retirement, and because they may have more discretionary money than their younger counterparts, fitness clubs should capitalize on this exponentially growing market. Fitness programs for older adults will remain a strong trend for 2016.

9. Exercise and weight loss: The combination of exercise and weight loss is a trend toward incorporating weight loss programs that emphasize caloric restriction with a sensible exercise program.The combination of exercise and diet is essential for weight loss maintenance and can improve compliance to caloric restriction diets and in particular weight loss programs. Most of the well-publicized diet plans integrate exercise in addition to the daily routine of providing prepared meals to their clients.

10. Yoga: Yoga comes in a variety of forms, including Power Yoga, Yogalates, and Bikram Yoga (the one done in hot and humid environments)Instructional tapes and books are abundant, as are the growing numbers of certifications for the many yoga formats. Yoga seems to reinvent and refresh itself every year, making it a more attractive form of exercise.

 

 

Resistence Exercises

ASK AN EXPERT: Dynamic Health and Fitness
Q. What resistance exercises are most effective if I want to lose weight?
A. Your best bets for weight loss are compound exercises that simultaneously work more than one group of muscles (functional training) and more than one joint at a time. Don’t waste your time with biceps curls or seated calf raises (isolated exercises)working the larger muscles in your body will burn more calories. Try walking lunges and dumbbell squats to work most of your lower body and seated rowing or dumbbell chest presses even push-ups for your upper body.
If you’re ready for an even bigger challenge, try some full body exercises like Burpees and Daisy Chains — but be advised — while these exercises are great calorie and fat burners, they’re not for beginners. You can work your way up to them.