Read and listen between the lines you see and hear...

If you are reading this blog it is fairly certain that you care about optimum health and fitness for not only yourself, but also for those you care about. When you are trying to determine the best and safest exercise regimen to incorporate into your life, do pay close attention to the language being used. When you see or hear words such as "hot" or "craze" being used to describe a particular exercise modality or there is an attempt to imply (whether true or not) that perhaps another exercise modality is NOT doing something for you (usually in the hopes of misleading you if not outright deceiving you), then it is time to BE VERY SUSPICIOUS. If a particular modality is that wonderful then it should stand out based on its own merits. Read on and make up your own mind based on the facts and how the human body was designed to function...

If you have been reading my blogs since May, (check the archive section if you have not) then you realize that I am looking out for your best health and fitness interests based on my first-hand knowledge and evidence-based advice coming from the most reputable bodies out there including the National Academy of Sports Medicine and others known for evidence-based information and expertise.

For example, exercise classes that have you exercising barefoot can be very dangerous since the ankle and foot need cushioning and support in order to properly and safely engage in moderate to high levels of weight-bearing and plyometric exercises in order to build bone density, strength and effectively support one's own body weight.

Consider also those "barefoot" classes where instructors claim that the classes include "short bursts of cardio" mixed in with strength-training using "light 1-3 pound weights." The fact is that most Americans need much longer cardiovascular sessions at moderate to higher intensities (30-45 minutes per session) in order to promote cardiovascular endurance and cardiorespiratory fitness. In other words, the cardiac muscle needs to be made to work at sustained levels for optimum health and fitness. This is achieved by safely and consistently increasing the intensity and duration over time.

As for the 1-3 pound weights, weight that low should only be a start with the intent to increase the weight carefully and consistently over time to again build strong bones, create more muscle which will in turn increase one's metabolism to burn more fat and calories, boost stamina as well as manage so many chronic conditions such as back pain, arthritis, diabetes, obesity and heart disease. The average adult can lift much more than one to three pounds during the course of any day while shopping, playing with toddlers, etc. so how can an exercise class promoting the use of such light weights really achieve anything unless you are elderly, disabled or a true novice? Just think how much the average woman's shoulder bag weighs(over ten pounds!) and then to think she might then sign up for an exercise class using 1 to 3 pound dumbbells. You can start with 1 to 3 pound weights however the goal must be to keep increasing the load safely as you carefully add more resistance and progress over time. This is best achieved by learning how to lift weights by first isolating each muscle and then learning how to incorporate compound multi-joint exercises using heavier dumbbells as you safely and consistently practice with a certified professional trainer.

This finally brings me to the last but not least point in this discussion. Weight-lifting is most certainly a full-body exercise modality. You first learn how to correctly work each muscle and then incorporate each move into the compound multi-joint exercises I previously mentioned. Weight-lifters are not spending all or most of their time doing biceps curls, but rather we perfect the squat, the curl, and the press for example which then culminates in the squat to curl to press exercise. It simply does not get any more "full body" than that. When you can stand on your own two feet (wearing the proper footwear of course) holding two challenging dumbbells at your sides with shoulders back and down and then proceed to squat, stand up, then curl the dumbbells, and finally press them straight up above your head all in succession for multiple repetitions you have achieved something dramatic while using your own power to do it and YES, this requires recruiting the entire CORE MUSCULATURE to do it. The key is to practice each movement in isolation and then put it all together. Again you need to enlist the help of an experienced and properly certified professional trainer who specializes in strength-training and conditioning for all populations including special and at-risk populations to make certain you are engaging in proper form and technique. Remember, YOU are the client and have a right to demand evidence-based instruction suited to your level of fitness so you can start there and then progress safely in order to achieve optimum results.

***Stay tuned for information regarding what has been deemed dangerous by the most reputable institutions in the United States which everyone needs to pay close attention to...***