Advice From The Experts At Fenton Fitness
Tara Parker-Pope wrote a great article in the October 17, 2016 edition of The New York Times entitled “The 8 Health Habits Experts Say You Need in Your 20s.” While I agree with some of these recommendations, we at Fenton Fitness and Fenton Physical Therapy have some suggestions of our own.
Too many people (women in particular) place high priority on being “toned” and, therefore, funnel training time toward aerobic-based cardio activities like jogging, the elliptical, and group aerobics classes. Any added resistance comes in the way of foam coated dumbbells, weighing less than most purses, for 2-3 sets of 12-20 reps, training primarily muscle endurance. There are so many problems with this approach, but I will just touch on the most significant. First, if your goal is to appear “toned,” the best way to get there is to have more muscle and/or less body fat. The most efficient way to accomplish this goal long term is to build up your strength, so that you can do more work in less time over the coming years and decades. The more work you can perform, the more calories you will burn, and the easier it will be to keep body fat off.
Secondly, real strength training (when you lift more weight over time) is one of the best tools for maintaining muscle mass, tendon/ligament strength, and bone density. There is a narrow window in your life, which tends to peak out in your mid to late 20s, when it is significantly easier to build and maintain bone density and accumulate more muscle mass. These tissues, by and large, need to last you the remaining 6-8 decades of your life so don’t wait to not have them to start thinking about them.
Finally, strength is one of the best tools we have for maintaining a high quality of life and staying out of a nursing home. It might not be top priority or sound sexy when you are 21, but it will be largely too late when you are 61.
To hear Tom and Barb Doescher’s advice, see the video here: https://youtu.be/ce_n4ZF6HPg
-Jeff Tirrell, CSCS, Pn1
To read the article, click on the link below: