Cindy

Necessity of Weight Training (keyword: free weight exercises)

Between the ages 30 and 35 years, we begin to lose muscle at a rate of about three to five pounds per decade. Weight training using free weight exercises, and other resistance exercise is crucial to preserve muscle mass.  Unfortunately, this imminent aging process results in the following problems:

a lower metabolic rate
resulting fat gain,
decreased balance resulting in increased chances of falling and injuries,
an overall loss of strength resulting in the inability to carry out daily functions (i.e. carrying groceries, lifting, and climbing stairs,)
a loss of muscle tone and firmness
decreased self-confidence and poor body image.

Muscle is the engine of our bodies. It drives the metabolic rate. Increasing muscle tissue mass through weight training offsets the loss affected by aging. The higher metabolic rate keeps calories burning even while at rest. For every pound of muscle up to an additional 50 calories each day are burned without additional movement or effort, assisting in fat loss and weight management.

Weight training with free weight exercises especially maintains and develops muscular strength preventing balance falls and injuries. Strength required to lift and carry for daily activities of living can also be maintained and improved through strength exercises.

The muscles of the legs and core (abdominals and back), as well as smaller stabilizer muscles throughout the body, sustain the ability to stay on balance. If you thing about it, walking itself is really a process of stepping off balance (as you step off one foot), then regaining it when you plant both feet back together.

Many of my clients come to me personalizing their discouragement with their squishy, flabby bodies. I am touched by the sadness they feel because they are not comfortable with their significant partners. I can personally attest that increased tone and firmness is yet another benefit from lifting weights and I have seen a renewed sense of self- confidence in both female and male clients.

Wait! There’s more. Weight training prevents disease and musculoskeletal problems such as:
Osteoporosis
Orthopedic injuries
Lowered Blood Pressure and Cholesterol
Type 2 Diabetes

Get out the weights!  Let me help you at email address cbctrainer@gmail.com or visit my website at www. Cbfitnesstrainer.com.  I will create an appropriate strength/resistance routine using a combination of free weight exercises, machine exercises, and other resistance tools that will be personalized for you.  I can help you age gracefully strong!

Muscle loss is estimated to be1 -2% annually after age 50 years in concert with 1.5% per year that accelerates to 3% annually after age 60 years.   These losses result in total muscle area of about 40% between 20 and 60 years of age.  These losses are even higher in sedentary individuals and twice as high in men compared to women.  Strength training helps to offset these losses that occur with aging.  I can help devise an appropriate strength training program catered to your specific needs, medical and physical limitations and goals.

Technology has opened the door for many opportunities.  With Skype I can visit you in your home, and no one has to leave their comfort area. to receive and exercise plan.   Less expensive, more green friendly, and yet still personal and individualized for each person.  Additionally, the client gets nutrition guidance and coaching with accessible online dietary plans.  Interested?  Contact me!  Feel free to ask questions.

It started with 2 glasses of water,1/2 boiled egg and 1/2 banana, followed by 1 hour of circuit weight training.  After the workout I ate the remaining halves.  Coffee on the way to work at 10 am with 1/4 c. 2% milk.  @ 10:45 training sessions begin.  Two sessions, then an apple.  Two more sessions then 1/2 of my ground turkey breast taco-seasoned salad, with 0fat refried beans.  Two more sessions-the other half of the salad. One last session, then onward to home.  Last meal of the nite is my lean healthy cow steak and a white baked potato with 0fat greek plain yogurt.  Now, as I sit and watch AI, I will have my Good Earth tea with 3 medjool dates.  About 1850 cals for the day.  Macro % are about 37% Protein, 43 % carbs, 20 % fat.  Just the way Ilike it when I am really working toward leaning out!

When I meet initially with my prospective clients, I ask them why they want a personal trainer.  Here are some of the reasons I get: coaching to eat right and lose weight,  guidance for an effective workout routine for MY body,  coaching to understand appropriate cardio training, motivation to adapt an active lifestyle of exercise, and accountability to adhere to a healthy lifestyle.  Then, I ask them why this is important and here are the answers: need control of my life,  improved health, to be able to play (dance, ski, golf, etc.),  improved stamina and strength to perform daily activities and work, and to feel more confident about myself.  CAN YOU RELATE?

This week two of my clients reported that their A1C levels had decreased since the last check.  Regulating blood sugar is just one of the benefits of regular exercise and healthful eating as a result of personal training guidance and coaching.  Others have reported the ability to return to recreational activities once loved  and practiced at younger ages.  Some have reduced their need for medications for health issues such as high blood pressure and osteoporosis.   It makes my day when peoples’  lives become easier due to improved health!!