For optimum HEART HEALTH, LIFT YOUR BODY UP and LIFT WEIGHTS...

As always, consult a trusted, board-certified physician who has your best interests in mind before attempting this and any other exercise regimen as you may have issues/limitations that would require modifying this or any other exercise modality. (I will address these and other such modifications in my next blog.) For best results: 90% of your cardiovascular and anaerobic exercise routine should be performed from a standing position, NOT sitting or lying down. Workouts which were designed for patients in a rehabilitative setting are NOT optimal (to say the least) for those individuals able to stand on their own two feet. Weight-bearing and weight-resistant exercise modalities using challenging yet safe external loads are best to guard against preventable conditions and diseases including heart disease (as well as many cancers, which I will discuss in more detail in a subsequent blog). In fact the American Heart Association fully supports lifting weights to help prevent heart disease and promote a health heart. The combination of upright cardiovascular exercise such as climbing, running, jogging or even very brisk walking in conjunction with lifting weights is best to promote optimum heart health along with proper nutrition. 

Unfortunately there are several MYTHS which continue to be perpetuated by very unscrupulous individuals across multiple platforms and not only do a huge disservice to those seeking to improve and enhance their health and well-being, but in many instances those who desperately need help the most are often hurt the most. (I will address this issue in a blog later this week.) 

Here are the top 4 myths DEBUNKED:

1) Many individuals, especially women, think they will get "big and bulky muscles" if they lift weights. NOT TRUE! In fact, unless a woman is ingesting anabolic steroids, her muscles CANNOT get "big and bulky". Women DO NOT have the hormones to allow this to happen. Moreover, it takes hours and hours on a daily basis along with the consumption of thousands of very specific kinds of additional calories in order to create these so-called "big muscles". The fact is that if a woman has "big arms" or 'big thighs' it is because she has FAT deposits surrounding her muscles in much the same way fat deposits are created in the abdominal region. These FAT DEPOSITS are the result of overeating, especially consuming too much junk food such as trans fats, plus leading a sedentary lifestyle. In addition, many individuals also consume too much alcohol. The more lean muscle you have, the more fat and calories you burn at rest!


2) Many think weight-lifting is only for younger people and only for men. NOT TRUE! In fact women need to lift weights just as much if not more so than men to guard against osteoporosis which is now affecting more MEN than ever as well. It takes BOTH weight-bearing (exercise while standing) AND weight-resistant (lifting weights using external loads) to help keep bones healthy and strong. (I will delve more deeply into this issue again this weekend.)


3) Many think weight-lifting has nothing to do with weight loss. NOT TRUE! Even while resting, muscle fibers burn fat and calories, whereas fat cells do not. The more lean muscle tissue you have, the more fat and calories you burn each day in addition to those you burn during your weight-lifting session.


4) Many think that weight-lifting takes too much time and money. NOT TRUE! AFTER you have learned proper form and technique from a nationally certified professional trainer (either in person or from a reputable DVD), for the price of a full-length mirror, a barbell, a curl bar, beginner dumbbell set you would have exactly what you need right at home, anytime and if you devote an average of four sessions of 30 minutes each week, that means only a two hour commitment to anaerobic exercise out of the 168 hours each week! 


Stay tuned for more evidence-based facts to help you lead a much healthier life. Until then,

Climb, lift and eat well...