 After age thirty, both men and women begin to lose muscle mass and bone mineral density unless specific steps are taken to build back what is lost and to help prevent further loss. Although women lose muscle mass and bone mineral density at a faster rate than men, individuals of both genders will be adversely affected unless they take decisive action. Men and women, regardless of age or fitness level, can take immediate steps to help counteract and dramatically slow down the aging process.
We do not have to allow the passage of time to dictate quality of life or longevity. The most effective way to prevent both muscle wasting and the loss of bone mineral density is to engage in compound, multi-joint progressive weightlifting exercises using free weights. The term progressive, as it applies to exercise, refers to gradual progress occurring step-by-step and in stages, such as learning how to lift a pair of five-pound dumbbells safely, and, once mastered, progressing to a pair of eight-pound dumbbells, followed by a pair of ten-pound dumbbells, and so on. Progressive weightlifting recruits muscles, bones, and connective tissue to work together against gravity, thus enabling them to become stronger, healthier, and more functional. The disuse of joints can be just as damaging to quality of life as any illness or injury associated with the joints. The key to protecting the functionality and longevity of joints and the entire musculoskeletal system is to balance progressive weightlifting with sufficient rest and proper whole food nutrition. Strength-training machines found in commercial gyms do not provide the most effective and efficient anaerobic workouts because the machines assist users in executing the movements. By contrast, free weights effectively recruit the agonist muscles (known as prime movers), the synergist muscles (assisting the prime movers), the stabilizer muscles (stabilizing and supporting the body while the prime movers and synergists work together), and the antagonist muscles (performing the opposite action of the prime movers). Strength-training machines may sometimes be useful, however, in very specific exercise programs, serving the needs of those new to weightlifting as well as individuals recovering from illnesses and injuries. Lifting free weights allows the human body to summon its own energy and power to lift and is essential in training the body to work as one unit in daily functional activities. The key is to learn how to execute proper form and safety techniques in an environment conducive to successful outcomes, such as in the comfort and safety of a properly-equipped private studio. Excerpt from my book GET A C.L.E.W. FOR LIFE! (The Definitive Guide to Optimizing Health and Fitness for a Lifetime Based on the Program Climb, Lift, and Eat Well®) By Audrey Lasky, MS EDU (NASM-CPT FNS) Copyright © 2017 The Audrey Zeitouni Lasky Company LLC
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 The most effective forms of cardiovascular exercise involve non-weight-supported (hands-free) modalities, such as climbing stairs, hills, or sidewalks on an incline, because these force the heart (aka cardiac muscle) to work harder to pump life-sustaining oxygen and nutrients throughout the body and brain. Our large muscle groups: (hips, thighs, and gluteal muscles) and the entire core musculature work together to keep the body upright and moving. Climbing on our own two feet effectively maximizes cardiovascular and cognitive health by delivering exactly what the heart and brain require to become strong and efficient. The moment we hold on to handlebars, side rails, or walls, the challenge to the heart is markedly diminished. The work load executed by the large muscle groups of the lower half of the body is now significantly minimized as the hands and arms of the upper half work to support the weight of the body. The exercise is now severely compromised, much less challenging, and much less effective. Although we are climbing more slowly by not holding on, the exercise is now very effective because we are also working against gravity. (Light-touch fingertips may be used for safety as long we maintain good posture with our shoulders back and down.) Climbing also has the distinction of being a highly effective yet low-impact modality since the cardiovascular and musculoskeletal benefits are achieved while ascending, not descending. The knee joints become stronger as the individual climbs upward against gravity. (The key is to descend very slowly if you are using stairs. This will help protect the knee joints.) Effective cardiovascular exercise is not simply about getting our heart rate up, as is so often heard. Rather, it is about how we get our heart rate up. After all, watching a horror film or taking final exams without studying beforehand could very well cause heart rates to skyrocket, but neither of these activities would do anything to improve cardiovascular health. When we take proper care of the body, the brain follows. What fuels and sustains the body fuels and sustains the brain. If, however, we only engage in what we believe sustains the mind, then both body and brain deteriorate. By regularly engaging in effective and progressive cardiovascular exercise, we not only protect and maintain both body and brain, we also create peace of mind. We are then free to enjoy other activities, physical or mental. Since both body and brain require adequate amounts of oxygenated blood and nutrients to function well, we achieve cardiovascular health most effectively by engaging in a non-weight-supported modality. Excerpt from my book GET A C.L.E.W. FOR LIFE! (The Definitive Guide to Optimizing Health and Fitness for a Lifetime Based on the Program Climb, Lift, and Eat Well®) By Audrey Lasky, MS EDU (NASM-CPT FNS) Copyright ©️2017 The Audrey Zeitouni Lasky Company LLC |
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