Posted on March 22nd, 2013
In my role as a chiropractor in Champlin Minnesota, ?I have given free health workshops to our community for over 20 years.? One of our most popular classes, Taking Charge of Your Health, is directed at measuring overall wellness level, then giving specific advice to improve wellness quickly and efficiently.? Here?s an example for those of us who never seem to have enough time:
Try Resistance Training
Resistance or strength training, includes any kind of exercise that has resistance from gravity (pull ups, for example), resistance bands, weights, etc. It?should be intense enough that 7-8 repetitions fatigues the muscle to near failure.? If you have never performed the exercise before, start at a lighter intensity of 10-12 reps to failure.? Then gradually increase the resistance until you find that by your 8th repetition you are unable to do another one.? This is called anaerobic exercise and has many more benefits
than aerobic exercise.
Aerobic exercise includes traditional exercise such as going for a brisk walk, jogging, cross country skiing and group fitness classes.? They certainly have a place in our fitness program, but resistance training simply gives us more bang for the buck.
If you only?had 20 minutes for exercise, strength training out performs aerobic training for improving/eliminating diabetes, heart disease, osteoporosis, female infertility, age related poor balance, and even premature aging.
This is supported by research, reviewing hundreds of my patient?s body compostion results and their exercise plans, and my own personal experience.? I have been an avid runner for years but began noticing that marathon runners often times weren?t my healthiest patients.? The patients with the best health markers were the ones that lifted weights?regularly.? They may also do aerobic exercise but the common thread was resistance training.
I have counseled enough patients over the years to know that it is the women that will fight me on this.? There is absolutely no worry about ?bulking up? by adding in resistance training.? Quite the contrary, you will slim down, look healthier and feel great.??I have seen it hundreds of times.
As Joseph Mercola, M.D. states in his analysis of exercise, ?Strength training is an important component as it?s the number one way for you to remain strong, young, and independent well into old age, and what good is living long if you?re too decrepit to enjoy it??
If you would like to have your body composition tested and help getting started on a program, I?d love to help you. A great place to begin is? by joining us for our next Taking Charge of Your Health class, which I offer every month free of charge at the clinic.
Joe Bertsch, D.C.
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