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THROOPER62's Photo THROOPER62 Posts: 49,872
9/6/19 7:30 A

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THROOPER62's Photo THROOPER62 Posts: 49,872
8/15/19 8:45 A

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LJCANNON's Photo LJCANNON Posts: 37,514
7/2/19 10:20 P

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True or False: Lifting weights can also help strengthen your bones?


emoticon True


Explanation
Strength training builds strength in your muscles and bones, making it a great form of exercise to help prevent osteoporosis.

Jeannie

"When You Are Consistent With Your Healthy Habits, Magic IS Happening In Your Body And Mind --- Even If The Scale Is Not Moving!"
SparkPeople Coach Nicole


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Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY


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LJCANNON's Photo LJCANNON Posts: 37,514
5/22/19 8:01 P

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Benefits of Morning Cardio and Evening Weights
By 1 UP Nutrition Athletes
9/10/18

Time is usually of the essence for people. In most cases, workouts are based around one’s day. In rare cases (people with the time to do so), the day is based around one’s workout. With that being said, some people have the time to work out in the morning and the evening. These “two-a-days” are uncommon for many, but for some they are a reality.
When it comes to two-a-day workouts, some people attempt to lift twice a day. The downside to this approach is the body not having enough recovery time. If the body is not recovering properly, progress can be halted and even reversed, which could lead into overtraining. Overtraining has a multitude of issues beside stalling progress.
Morning is an awesome time to get cardio in, especially cardio on an empty stomach. By doing some low moderate intensity cardio on an empty stomach, you are burning primarily fat.
Cardio is great of course for fat loss, but also is good for (you guessed it) your cardiovascular system. Morning cardio will also help set the pace for your eating for the day by keeping your metabolism in check. Finally, by getting cardio done in the morning, it leaves more time for you to lift weights in the evening.
Looking at lifting weights in the evening, there are some cognitive (mental) advantages. When you work out in the evening, the body is awake and rolling. The brain has been talking to the body the whole day, so communication is better established. What does this mean for you? It means you will feel a little more encouraged and mentally focused to lift. This of course means more intense and effective workouts. And remember, no need for cardio because you already did it this morning. So you can be more intent with the content of your lifting.
So, if you find yourself with the time and ability to get a two-a-day workout in, keep the cardio for the morning and the lifting for the evening. This seems to be the best utilization of time and physical capabilities, because you are taking what the body is giving you for that day and using it for your gain.

Jeannie

"When You Are Consistent With Your Healthy Habits, Magic IS Happening In Your Body And Mind --- Even If The Scale Is Not Moving!"
SparkPeople Coach Nicole


-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY


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THROOPER62's Photo THROOPER62 Posts: 49,872
3/1/19 8:01 A

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LJCANNON's Photo LJCANNON Posts: 37,514
2/26/19 6:36 P

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The secret to a longer life may be a barbell: Strength training as you age reduces your risk for death, according to a new study from Penn State College of Medicine.

Researchers surveyed people age 65 or older about their exercise habits and then tracked them for 15 years. Nearly a third of the study participants died during that period.

Less than 10 percent of the subjects strength trained, but those select few were 46 percent less likely to die during the study than everyone else.

Sure, you could say that older folks who lift must be in better health to begin with. But even after adjusting for BMI, chronic conditions like diabetes and hypertension, and habits like total physical activity, drinking, and smoking, lifting was linked to a 19 percent reduced risk of death.

Strength training can keep you active and independent in your golden years, says study author Jennifer Kraschnewski, M.D. Not only does it strengthen your muscles, resulting in better stamina and balance, but it also increases your bone density. 

Together, those factors reduce your risk for falls and fractures—major causes of disability for older people. 

Plus, you’ll burn more calories throughout the day just by having more muscle mass on your frame, which helps you maintain a healthy weight, Dr. Kraschnewski says.

So if you’re already lifting, don’t retire your dumbbells. 

Want to start? Strength training can be safe for just about anyone, but if you’re over age 65 and inactive, talk to your doctor about any special precautions you should take, she says. Consider enlisting a trainer to create a program designed around any creaky knees or tight hips.

Don’t think that your age will hold you back, though. 

“Older adults have the ability to achieve strength similar to those decades younger by engaging in simple strength training routines,” says Dr. Kraschnewski.

from MEN'SHEALTH.COM
by Ali Eaves
March 23, 2016

Edited by: LJCANNON at: 2/26/2019 (18:43)
Jeannie

"When You Are Consistent With Your Healthy Habits, Magic IS Happening In Your Body And Mind --- Even If The Scale Is Not Moving!"
SparkPeople Coach Nicole


-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY


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STARTINGOVERFME's Photo STARTINGOVERFME Posts: 326
2/26/19 8:22 A

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There's a 12 week program called the lean body challenge. They give you give a 12 week workout plan that inclues weighs, cardio and I think maybe one more thing but I can't remember what's right now. They provide you with a meal plan and support. It's also a contest you could win.

co-leader of the 30 somethings sparkers team


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THROOPER62's Photo THROOPER62 Posts: 49,872
2/20/19 6:26 P

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I love my coffee any time of the day

LJCANNON's Photo LJCANNON Posts: 37,514
2/17/19 12:18 A

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Not really sure I buy this -- And I LOVE My Coffee!! -- but it is an interesting article.

4 REASONS YOU NEED A CUP OF COFFEE BEFORE YOUR NEXT WORKOUT

If you are like me, you like a little pick up to get you in the right frame of mind before a workout. A little bit of liquid stimulation really goes a long way to ensure a focused, hard workout. The thing is, a lot of people go about this the wrong way. What if we told you you don’t need your pre workout filled with superhyper-boost complex aminos and tri-cellular hydroloxin blend (Ok, may have made those terms up to prove a point). The fact remains though that if you are looking for a boost before gym, you don’t really need any of these fancy, expensive, supplements. All you have to do is brew a fresh batch of coffee, and enjoy a cup of Joe (just don’t ruin it with sugar).

If you ask me, nothing gets me ready for the gym quite like a fresh cup of Titan Brazilian Dark roast.

Check out our top four reasons that you should be using coffee as a pre-workout:

Burn some fat

Yup – Coffee can help you burn fat. When you consume coffee before workout it can cause your body to use fat cells as an energy source as opposed to glycogen. It also plays a role in increasing metabolism. The result? Great workouts and great fat cutting. Coffee also suppresses appetite which makes it an ideal pre-workout drink for when you are on a cut!

Get focused and lift your mood

As you already know, coffee contains caffeine which is well known for improving cognitive functioning and mood. You know those moments of energetic euphoria you get when you are having a great workout? Well, drinking a good, strong cup of black coffee before your workout can help you get into that ‘zone’ more regularly. Caffeine also stays in the system for an extended period of time meaning that it will help you sustain elevated energy and focus levels throughout the duration of your workout.

It’s natural!

I don’t know about you but I always avoid putting processed stuff in my body where I can. Using coffee instead of some pre-workout with an obnoxious, colorful label that claims to give you superman-like abilities means you know exactly what you are putting in your body. No need to worry about banned substances or potentially harmful substances. Chances are one of the reasons you started training was to get healthy and live a cleaner lifestyle, swapping your pre-workout for a delicious cup of coffee allows you to do just that!

It’s full of antioxidants

Coffee is filled to the brim with antioxidants. What does this mean? Well, in short consuming antioxidants protects your body against damage from free-radicals. Looking after your body is important at all times, but it is especially important for people who train hard and break their body down on a regular basis. Getting in some extra antioxidants by regularly consuming coffee means you are at less risk of getting sick after a tough training week.

So tomorrow morning when you wake up for your morning training session, pour some fresh Ironside coffee into a mug, enjoy your beverage and get yourself into the ideal zone to maximize your performance in the gym.

Jeannie

"When You Are Consistent With Your Healthy Habits, Magic IS Happening In Your Body And Mind --- Even If The Scale Is Not Moving!"
SparkPeople Coach Nicole


-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY


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THROOPER62's Photo THROOPER62 Posts: 49,872
2/16/19 6:54 A

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LJCANNON's Photo LJCANNON Posts: 37,514
2/15/19 11:51 P

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from the LifeFitness Facebook Page

Some of us might think that strength training is just for athletes. Well, it’s not! Though athletes use strength equipment in the gym to become stronger and faster, there are other reasons why exercisers of all abilities are gravitating toward strength equipment. You may be surprised at the numerous reasons why you should add strength training to your fitness routine – whether you’re an athlete or not. And remember, strength training doesn’t automatically correlate to getting huge. It means building a healthier body.

emoticon Look great and feel great. Did you know that strength training burns calories more efficiently than a cardio workout? For those looking to burn off some fat, strength workouts are a great start. Cutting a new body shape not only gives your body more energy, but it elevates your level of endorphins, or “happy chemicals” released in your brain. Plus, your new look may also increase your self esteem.
emoticon Target your workouts. One of the wonderful things about strength workouts is that you can target any muscle group you like. Glutes, back, biceps, you name it – you can isolate any muscle or area with a selective workout.

emoticon It’s also a cardio workout. You don’t need to kill yourself running 12 mph on the treadmill to work your heart. Doing various strength exercises not only builds muscle, but it pumps your heart.

emoticon Slows the aging process. According to research from Duke University, strength training not only maintains muscle mass that naturally diminishes with aging, but it increases our metabolism, which normally declines with age.

emoticon You get stronger. While this is somewhat of a “duh” statement, it’s important to recognize the importance of becoming stronger. According to the American College of Sports Medicine, building muscle strength makes you more resistant to injury, and building bone strength makes you more resistant to developing osteoporosis.

emoticon Body weight management. By maintaining consistent strength workouts, you maintain your body weight and dramatically reduce your risk of becoming obese or getting diabetes. Better overall health means that your life and health insurance premiums could be reduced.

emoticon The next time you go to the gym, explore the strength area. Take a look at different equipment like dumbbells or selectorized machines. Consult with a trainer who can explain the proper use of equipment and work with you to ensure that you have proper form. Try some new workouts and develop a strength routine that works for your body. Remember, strength training isn’t just for athletes – it’s for everyone.

Edited by: LJCANNON at: 2/15/2019 (23:54)
Jeannie

"When You Are Consistent With Your Healthy Habits, Magic IS Happening In Your Body And Mind --- Even If The Scale Is Not Moving!"
SparkPeople Coach Nicole


-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY


 current weight: 178.0 
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