Cardio Only Half the Story

You can do cardio to lose weight, but to get the sexy, firm, curves you want, you need Resistance Core Strength training.  For years, aerobics or cardio training alone were preferred by many individuals over strength training. Many of these individuals may not have appreciated that you need to incorporate strength training to get the sexy contoured body that you want. Recent scientific research on resistance strength training has established dozens of additional benefits, such as an increased metabolic rate, stronger bones, increased balance, reduced injury, greater aerobic sports performance, etc. Research has shown that strength/resistance exercise increases muscular [...]

2017-07-28T15:54:01+00:00

“The Exercise Cure – The surprising science of a life-changing workout”

– Time Magazine – Time Magazine’s recent cover story titled “The Exercise Cure – The surprising science of a life-changing workout” detailed the emerging renaissance of exercise, stating: “Doctors, researchers, and scientists―even ancient philosophers―have long claimed exercise works like a miracle drug. Now they have proof.” The article describes the many health benefits and importance of exercise, from lowering the risks of heart disease, cancer, Alzheimer’s and early death to quality of life improvements in areas such as aging, mood, chronic pain, depression, and anxiety. Time interviewed researcher Dr. Mark Tarnopolsky, who noted “But as time goes on, [...]

2017-06-21T16:12:21+00:00

“Sarcopenia – the term for age-related muscle loss, is largely avoidable”

– Scripps Howard News Service. – Most people do not realize that after the age of 30, their muscles start a natural shrinking process, and the average adult loses around 10 ounces of lean body mass a year, mostly from muscle tissue.  However, this loss is avoidable, given awareness and the right exercise. Unchecked, Sarcopenia results in a loss of strength that may not be recognized until it is difficult to perform everyday tasks like picking things up, standing, or climbing stairs.  This slow erosion of strength is the major reason elderly people are often forced to move into nursing [...]

2017-07-27T10:28:33+00:00

“The real-world benefits of strengthening your core”

– Harvard Health Publications, Harvard Medical School – According to a Harvard Medical School publication, your core muscles serve as “the sturdy central link in a chain connecting your upper and lower body.”  Any motion from house work to sports movements originate in your core, or moves through it, so “a strong, flexible core underpins almost everything you do.” The paper describes how a strong core is important for every activity, including everyday tasks, on-the-job tasks, sports and other pleasurable activities, housework, fix-it work, gardening, and balance and stability, as well as having a healthy back and overall good posture. [...]

2017-08-02T13:50:02+00:00

The American College of Sports Medicine Now Recommends a Minimum of Two Sessions of Resistance Training Each Week

The American College of Sports Medicine has updated its previous recommendation for minimum amounts of aerobic activity per week to add strength training a minimum of two nonconsecutive days each week. The guidelines cite the risks of sarcopenia and osteoporosis, as well as benefits of decreasing the risk of heart disease, decreasing blood pressure, and improving cholesterol as reasons for resistance training. The guidelines state “As we age we tend to lose lean muscle mass, which is a condition known as sarcopenia. Resistance training helps maintain and combat the loss of muscle mass by increasing muscular fitness….Improving muscular fitness [...]

2017-04-19T20:07:27+00:00

A Systematic Review of Exercise to Counteract Diet-Induced Muscle Loss

Researchers in Sydney published a systematic review paper surveying twenty-seven different publications whose combined findings show that (1) dieting to lose weight can cause the loss of valuable muscle mass and strength, and (2) weight training and other exercises are effective in combating this undesired side effect of dieting.  Titled “Effect of diet-induced weight loss on muscle strength in adults with overweight or obesity – a systematic review and meta-analysis of clinical trials”, published in 2016 in the journal Obesity Reviews (17, 647-663, August 2016), the researchers pooled the data from twenty-seven different studies regarding the effects of diet-induced [...]

2017-04-19T20:07:27+00:00

Cellular Level Study Shows That Strength Gains Can Be Made At Any Age

Adding to the wealth of data that muscle can be regenerated at any age with resistance training, a study published in the Journal of Gerentology shows that resistance training effectively increases muscle mass and strength in healthy elderly men aged 65-85 years old (J. Gerentol A Biol Sci Med Sci 2009. Vol. 64A, No 3, 332-339). The researchers measured height, body mass, leg volume, strength, computed tomography, performed dual-energy X-ray absorptiometry scans, took muscle biopsies and blood samples, and collected dietary records before, during and after a 12-week resistance training program. The subjects showed a 25-30% increase in one [...]

2017-04-30T12:48:50+00:00

Four Things the Fitness Industry Got Flat Wrong

Based on an article in the Daily Details by fitness writer K. Aleisha Fetters, who interviewed personal trainer and Mindfuel Wellness co-founder Jacquelyn Brennan, C.S.C.S., the fitness industry has previously been “flat-out wrong” in at least four key areas.  But the times are changing! First, cardio, or aerobic exercise, is not the “King of Training.” Based upon a twelve-year Harvard Medical Study of over 10,000 participants published in Obesity (2015) 23, 461-467, the article reported that “…guys who spent 20 minutes a day lifting weights put on less belly fat than those who performed cardio for 20 minutes a [...]

2017-04-19T20:07:27+00:00

CoreXT46’s Kinetic Resistance is Superior to Professional Gym Machine Free Weights

It may sound surprising, but kinetic resistance bands have many benefits over traditional free weights and weight machines. One primary difference is that weights only provide significant resistance when being lifted against gravity. For example, when completing a biceps curl with a free weight, at the top of the movement the weight is moving horizontally or even falling toward the shoulder, not being pushed against gravity. Kinetic resistance bands, on the other hand, actually increase their resistance over the entire range motion, often maximizing their resistance at the same phase of the range where it is needed the most, [...]

2017-04-13T08:04:43+00:00

“Weakened Spine Core Muscles Could be the Cause of Astronauts’ Back Pain”

– Times of San Diego – Over half of U.S. astronauts report spine pain during their missions.  New findings show that contrary to prior belief, these effects may be caused by weakening of the muscles that support the spine, rather than disc swelling, as had been previously thought. As in the general population, back weakness is one known risk factor for low back pain. According to lead researcher Dr. Douglas Chang, Ph.D., “core-strengthening exercises recommended for patients for back pain on Earth might be a useful addition to the astronaut exercise training program.”  Traditionally, NASA exercise protocols have not specifically [...]

2017-04-19T20:07:27+00:00