The Results Are In: Lifting Weights Helps Protect Against Heart Disease & Diabetes

Article clipped by our friends at the American Diabetes Association
from Eureka Alert

People who lift weights are less likely to have metabolic syndrome—a cluster of risk factors linked to heart disease and diabetes, reports a study in the October issue of The Journal of Strength and Conditioning Research, official research journal of the National Strength and Conditioning Association (NSCA).

“Lifting weights may play a role in reducing the prevalence and risk of metabolic syndrome among U.S. adults,” according to the study by Peter M. Magyari, PhD, HFS, CSCS, and James R. Churilla, PhD, MPH, MS, RCEP, CSCS, FACSM of Brooks College of Health, University of North Florida, Jacksonville.

9% of Americans Lift Weights

The researchers analyzed data from the 1999-2004 National Health and Nutrition Examination Survey (NHANES), an ongoing, nationally representative study of health risk factors. In the survey, respondents were simply asked whether they lifted weights; the responses were analyzed for association with the presence of metabolic syndrome.

Metabolic syndrome is a cluster of risk factors linked to increased rates risk of cardiovascular disease and diabetes. People with at least three out of five risk factors—large waist circumference (more than 40 inches for men and 35 inches for women), high triglyceride levels, reduced levels of high-density lipoprotein cholesterol (HDL, or “good” cholesterol), elevated blood pressure, and high glucose levels—are considered to have metabolic syndrome.

Of 5,618 U.S. adults who had fasting blood samples for analysis, 8.8 percent answered yes to the question about lifting weights. Lifting weights was about twice as common in men than women: 11.2 versus 6.3 percent. It was also more common among younger people—lifting weights became less frequent for people aged 50 years and older.

White and black Americans were about equally likely to lift weights, while Mexican Americans were least likely. People at higher socioeconomic levels were also more likely to say they lifted weights.

Reducing the Odds of Metabolic Syndrome by 37 Percent

This cross-sectional analysis of the 1999-2004 NHANES data found a lower prevalence of metabolic syndrome among people who reported lifting weights: 24.6 percent, compared to 37.3 percent in those who did not lift weights. After adjustment for demographic factors, lifting weights was associated with a 37 percent reduction in the odds of metabolic syndrome.

Several recent studies have evaluated the impact of exercise for prevention and treatment of metabolic syndrome. Resistance exercise, including weight-lifting, may have protective effects. Research has linked greater muscle strength and muscle mass to lower rates of metabolic syndrome. Since lifting weights increases muscle strength and mass, it might also help to decrease the development of metabolic syndrome.

The new study provides population-level data showing that people who lift weights are less likely to have the risk factors that make up metabolic syndrome. This suggests that incorporating weight lifting or other forms of resistance exercise into physical activity programs might be an effective way to reduce the risk of metabolic syndrome, both for individuals and in the population.

“Exercise professionals should strongly encourage the activity of lifting weights among adults of all ages to promote metabolic health,” Drs Magyari and Churilla conclude. These efforts should focus on groups with lower rates of weight lifting: women, older adults, Mexican Americans, and lower-income people. The authors acknowledge some significant limitations of their study—such as a lack of detailed information on weight lifting and other types of resistance exercise, including manual labor.

____________

To start lifting weights at a Fitness Together studio near you, or to learn more how FT Gets Results, go to FTGetsResults.com

About The Journal of Strength and Conditioning Research

The editorial mission of The Journal of Strength and Conditioning Research (JSCR) is to advance the knowledge about strength and conditioning through research. A unique aspect of this journal is that it includes recommendations for the practical use of research findings. While the journal name identifies strength and conditioning as separate entities, strength is considered a part of conditioning. The journal wishes to promote the publication of peer-reviewed manuscripts which add to our understanding of conditioning and sport through applied exercise science. The JSCR is the official research journal of the National Strength and Conditioning Association.

 

 

Kristin Joyce: A Losing Summer

This slideshow requires JavaScript.

Another Great Jeans Challenge Success Story
by Martha Hicks Leta

When Kristin Joyce, 20, returned home to Hanover for summer vacation from High Point University in North Carolina, she had goals in mind: not only to lose weight and get back into shape, but to rediscover the happy, active person she was in high school. When she heard about Fitness Together’s Great Jeans Challenge, she knew it was exactly what she needed to help her reach her goals.

She sat down with us last week to tell us why:

I chose the Great Jeans Challenge at Fitness Together in Norwell for multiple reasons. This summer I made it one of my goals to get back into shape and lose weight but I knew I needed some extra motivation to do so and the GJC did just that. It offered the motivation not only from the trainers at FT but also the $100 gift card to shop for new clothes (after dropping two sizes.) I thought that would be a perfect way to begin my back to school shopping!

One of my biggest goals was not only to get back into shape and lose weight, but to become a happier healthier me. Back in high school I played field hockey and danced 3-4 nights a week and I couldn’t have been happier with myself. After going to college, these activities stopped and my body definitely took notice. I took it upon myself this summer to become the healthy active person I was back in high school.

Before coming to Fitness Together, the gym was always an intimidating place for me. I never really knew what to do there, so I never truly got in a good workout. Now I know and understand the importance of weight training, cardio, and a healthy eating is when it comes to losing weight.

I’d say the biggest challenge for me was not the Pack sessions or adding more cardio to my daily routine, but changing my eating habits to be sure I wasn’t countering the hard work I was putting in at FT with too many calories. The nutrition session with trainer Joe Caruso was extremely helpful and definitely added to my success at FT.

After the challenge I lost 3 inches, 2 jean sizes (from size 8 to 4) and a total of 13 pounds!

I think the constant support from the trainers at FT truly helped me reach my goals. Each and every session they are there for you 100% and just want to see you succeed.

After the challenge I didn’t just lose 13 lbs and 2 jean sizes, I gained a whole bunch of confidence that I didn’t have before. I feel more like the girl I was two years ago, and I couldn’t be any happier. I’m a new me who makes exercise and healthy living a major priority. FT helped me reach my goals and has motivated me to never go back to where I was before I started.

I would most definitely recommend Fitness Together to friends! It was an overall great experience this summer. I was really happy with it, (I even signed up for more sessions after the GJC was over!) and I know my friends would love it if they gave it at shot as well.

More Success Stories from FTGetsResults

Kristin trained at FTNorwell

To find an FT Studio near you, check out FTGetsResults.com

Trainer Tips: Why Women Need to Lift Heavier Weights

by Frank Francis FT North Andover

I’m going to get this out of the way now so I don’t need to address it later. Male or female, you need to strength train to efficiently lose weight and keep it off.

Sure, you can lose weight by starving yourself and walking for 2 hours a day.  But once you step off the treadmill and eat like a normal human being, the pounds you dropped will come back; usually with reinforcements.   Cardio doesn’t build muscle.  Eating 1000 calories a day doesn’t either.  Weight training and proper nutrition adds muscle and burns calories while you are in the act AND when you are done with your workout.  How much muscle you have is the ONLY factor you can control when it comes to how fast your metabolism works.  You thyroid either works or it doesn’t.  Fat-burner pills are over-priced garbage with false claims.  1 lb of lean muscle burns an average of 50 calories a day at rest.  Build muscle and you will turn your body into a fat burning furnace.  Got it?  Now that we’ve got that out of the way, let’s move on.

When I tell my male clients that we’re going to be lifting heavy that day, I usually get very little fight against the notion. In other words they don’t put up much resistance…

HAHAHAHA GET IT?

“RESISTANCE?”  Gotta love trainer humor! Anyway, as I mentioned in my “big arms” blog, guys like to get in touch with their inner meat-head by lifting big weights.  Women on the other hand can be against the concept at first.

I often hear of women having a fear that lifting weights will “bulk them up” or give them shoulders like The Incredible Hulk.  Ladies, you need to understand a simple concept. As we all age, your body is either going to add fat or add muscle.  Which would you prefer?  Would you rather have something that looks nasty and burns 5 calories a day or look healthy and fit with something that burns 10x as much?

Oh and just for the record, PLEASE stop saying you want “long and lean muscles”.   That drives me absolutely batty!  For starters, muscle tissue is lean anyway!  Hence the term: LEAN BODY MASS.  Keep in mind, by adding muscle, you will look leaner. Muscle also helps to pull your skin tighter, as long as you keep up with good eating and cardio as well to burn the excess fat.

So here’s what happens.  Muscle hypertrophy (growth) occurs when lifting a weight that is challenging for 8-12 reps.  When you use light weights, that signals your body that you don’t need to recruit more muscle tissue to work.   By using heavier weights, you will recruit more muscle fiber to engage thus burning more calories and getting stronger. You will most likely be a bit sore the next day; remember that feeling?  Being sore is a good thing! It means your metabolic rate is elevated as your body recovers from the previous workout.

One of the biggest factors of why anyone builds muscle is testosterone.  It is easier for men to add muscle due to how much testosterone we produce.  However the average woman produces around 10% the amount of testosterone as her male counterpart.   Which means that unless a woman is taking extra testosterone (i.e. steroids) and eating 4,000 calories per day, she will not get enormous muscles.  Even when performing compound lifts that can naturally elevate your testosterone (like the squat or deadlift), you can lift safely, add muscle, and not worry about turning into She-Hulk

You WILL develop muscle!  Focus on that combined with your cardio and proper nutrition and you will get the tone without the bulk!

In my near 13 years as a trainer, I think it’s safe to say that probably 65% of my personal training clientele has been women.  As for more than vast majority of them, when their weights go up, their body weight goes down!   Most recently I had a woman in her 50s who squatted 135 lbs.  Guess what?  She looks and feels GREAT!!!! She walked out of our session that day like she was about to conquer the world!   She even Tweeted about it!  She was so proud of her accomplishment! It is moments like this that remind me why I love being a trainer!

In closing, ladies, hit the heavier weights and hit ‘em hard!  The only thing you have to gain is strength, increasing your muscle tone, and having more rapid body fat loss than a woman who does minimal lifting and excessive cardio.  Not to mention how much confidence you will have when you walk out of the gym that day!

When lifting heavier weights learn proper technique first!  Always seek proper guidance from an expert so you perform movements safely and correctly.

__________

Frank Francis
Personal Trainer & Small Group Fitness Instructor | FT North Andover

With nearly a decade of personal training experience to his credit, Frank brings his passion for health and fitness to North Andover after 4 years at the Concord FT location. Frank’s workouts are always challenging, different and actually fun! By taking traditional “old school” weight-lifting mixed in with the latest in functional core training to give you the best workout of your life. The workouts can consist of bodyweight exercises, plyometrics, and a variety of fitness modalities to achieve maximum results. Frank also has the ability to work with all ages and fitness levels from ages 8 to 88! As a trainer, Frank holds his clients accountable to their goals through consistency with their training sessions, doing the necessary cardio, and proper nutrition by keeping a food journal. He believes that no matter how busy one’s day can be, exercise can (and should) be incorporated.  Degrees/Certifications: • Bachelor’s of Science in Exercise Science from Salem State College • National Academy of Sports Medicine (NASM): Certified Personal Trainer • Aerobics & Fitness Association of America (AFAA): Certified Personal Trainer • National Exercise Trainers Association (NETA): Certified Personal Trainer

Fitness Together North Andover  is located at 73 Main Street North Andover, MA. ph.978.659.0047  Facebook  | Twitter: @FT_NorthAndover  |  Frank’s blog on Patch.com

Hitting The Gym Might Make Your Employees Hate You Less

article by Jhaneel Lockhart clipped from Business Insider by Steve Lichtman

If your boss is fat and lazy, he’s more likely to treat you badly.

Supervisors who experience high levels of stress often take their frustrations out on those below them, but a new study finds that regular exercise could help combat stress and in turn reduce the incidence of employee abuse.

It’s common konwledge that exercise can decrease stress. According to the Mayo Clinic, working out can cause your body to produce endorphins and boost your mood.

And the better bosses feel, the more able they’ll be to deal with the stress that they encounter each day, and the less likely they’ll be to project that stress onto their suboordinates.

Employees’ perceptions that they’re being mistreated, known to researchers as abusive supervision, affects nearly 16% of Americans and costs an estimated $23.8 billion annually, according to one study.

Behaviors like public put-downs, yelling, and blaming an employee unfairly can have far-reaching effects, like decreased productivity and high turnover. Treating employees like crap can also hurt the bottom line in the long term, according to a study published by the Journal of Applied Psychology. Workers who experienced this kind of behavior were found to engage in more destructive behaviors like speaking badly about the company to outsiders and being unsupportive toward co-workers.

Read more

To find an FT Studio in Eastern New England for your boss or yourself go to FTGetsResults.com outside of New England check out the studio finder on FitnessTogether.com

_________

More about Steve Lichtman

Steve is the owner of Fitness Together in Cohasset, Dedham, Norwell, and Westborough, MA. His background includes a Bachelor’s of Science degree in Communications Management from Ithaca College, Ithaca, NY. While working in corporate America, Steve traveled extensively and was challenged to maintain a consistent exercise and nutrition program. Steve found the support he needed and dramatically improved his health through the help of Fitness Together. After 2 years as a client, personal fitness has become a lifestyle for Steve. In October 2005, Steve purchased his first two studios. He acquired his third Fitness Together in Westborough, MA on September 1st, 2006.

Steve has been married for 30 years to his lovely wife, Barbara. They have two active sons, Jeff, age 20 and David, age 17. Steve stays fit working out with his trainers and exercising five times a week. In his free time he enjoys skiing, tennis and kayaking on Cape Cod.