MrTrainer Newsletter (Week of June 18, 2001)
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IN THIS ISSUE
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Are You Genetically Fat?
Weight Training Benefits in Older Age
Did You Know?
About
=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-= Are You Genetically Fat?
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Trainer's Tip
Ever notice how two people can eat the same amount of food and one person stays thin and the other gets fat? Genetically speaking, the person who stays thin has a higher basal metabolism (the rate at which the body burns calories at rest).
So how do you increase your metabolism?
- Build muscle (lift weights) - Eat small, frequent meals - Use high-intensity training - Lower your bodyfat
Several studies have shown benefits of weight training, even with older exercisers. A recent study in the Journal of Gerontology confirmed that older exercisers develop muscular changes that are similar to younger exercisers. Their workouts with weights triggered a transformation in muscle fiber type similar to the type seen in athletes. Those who participated in the weight training program also noticed an improvement in well being. "All of them indicated they felt better," said one researcher. "They were doing more things, and they felt much more comfortable and strong in their daily activities," he said.
As people age, they tend to lose lean muscle tissue, which increases their tendency to develop fat deposits. With time, a vicious cycle of inactivity and weight gain quickly leads to obesity, joint problems, high blood pressure and diabetes. Older patients have an extremely difficult time losing weight. For most, this is because they have a very small amount of lean muscle to burn up the excess fat stores.
Weight training can dramatically shift this process. As muscles grow, they aid the body in burning up fat stores. Over time, weight loss occurs, and problems with blood glucose levels and blood pressure improve. When done properly, a weight training regimen is highly beneficial to middle age and older people. "The idea that older people must resign themselves to inactivity and frailty is old-fashioned," said one researcher.
Click below to find out more!
=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-= Did You Know?
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Salsa
- now ranks as the #1-selling condiment in the U.S., ahead of ketchup.
Making It Count
- If you can pump out more than 10 reps on any exercise without feeling a slight burn the weights are too light!
Cycle Speed
- If you cycle at 6 mph, you'll burn about 240 calories per hour.
- If you cycle at 15 mph, you'll burn about 600 calories per hour.
=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-= About
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MrTrainer newsletter is a weekly publication and is dedicated to the memory of Max Beeners.
"Trainers Tip" is written by Matthew Beeners, ACE Certified personal trainer, B.S Exercise & Sport Sciences.
"Doc Talk" is written by William L. Harrison, M.D.
THIS COLUMN IS FOR INFORMATIONAL PURPOSES ONLY-IT IS NOT INTENDED TO REPLACE THE ADVICE OF YOUR PERSONAL PHYSICIAN.