Fitness by Myriam

All about your fitness!

RESISTANCE TRAINING BENEFITS MIND AND BODY

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Image    Resistance Training Benefits Mind And Body 

You probably know that strength training has many physical health–related benefits, including a lower risk of all causes of death, fewer heart attacks and strokes and improved body composition (Garber et al. 2011). However, did you know that it can also help with your mental health? O’Connor, Herring and Caravalho (2010) completed an extensive review of the research on this topic, admitting only studies that met certain criteria for quality research.

So what does the research show? Amenda Ramirez, who has a degree in exercise science from the University of New Mexico, Albuquerque (UNM), and Len Kravitz, PhD, the program coordinator of exercise science and a researcher at UNM, summarize highlights of the findings below.

Resistance Training and Anxiety

While it is normal to experience anxiety in relation to interviews, tests, new challenges or performances, prolonged anxiety is associated with sleep disruptions, mental distress, bodily pain, poor health and limitations to physical activity.

From the seven resistance training studies on this topic that met the criteria for inclusion in the review, the researchers conclude that resistance training is a meaningful intervention for people suffering from anxiety. Interestingly, two of the seven studies compared the effects of high-intensity resistance training (exercises performed at 80% of 1-repetition maximum [1-RM]) with the effects of moderate-intensity training (50%–60% of 1-RM) and found that the lower intensity was more effective in reducing anxiety.

Resistance Training and Improved Brain Cognition

Cognition refers to your brain’s processing ability to obtain knowledge through thought, experience and the senses. Cognition research attempts to determine how we transform events and experiences into stored memory, which can be recovered and used to complete mental and physical tasks. Highly associated with cognition is executive function, the “command and control” conductor of cognitive skills. This brain control center manages all of the tasks in your life, such as writing an article, doing a research project, preparing for a class and organizing a trip.

A great amount of research on exercise and cognitive function has been completed with older adults as subjects, as it’s been felt that exercise might offer this population consequential benefits in this area (Colcombe & Framer 2003). O’Connor, Herring and Caravalho note that seven randomized controlled studies show that resistance training improves several aspects of cognition in healthy older adults. Uniquely, one of the most profound effects is a marked improvement in memory and memory-related tasks. Additionally, it appears that improved executive function is a major benefit, both of resistance training (Anderson-Hanley, Nimon & Westen 2010) and of cardiovascular exercise (Colcombe & Framer 2003).

Resistance Training and Self-Esteem

Self-esteem is a person’s self-opinion. High self-esteem is strongly associated with positive physical and mental well-being. Resistance training has been shown to improve self-esteem in healthy adults (both younger and older), in populations with cancer or depression and in people undergoing cardiac rehabilitation of life.

 

Written by All About Fitness Group

September 18, 2012 at 2:14 am

Posted in fitness, Uncategorized

RESISTANCE TRAINING BENEFITS MIND AND BODY

leave a comment »

Image    Resistance Training Benefits Mind And Body 

You probably know that strength training has many physical health–related benefits, including a lower risk of all causes of death, fewer heart attacks and strokes and improved body composition (Garber et al. 2011). However, did you know that it can also help with your mental health? O’Connor, Herring and Caravalho (2010) completed an extensive review of the research on this topic, admitting only studies that met certain criteria for quality research.

So what does the research show? Amenda Ramirez, who has a degree in exercise science from the University of New Mexico, Albuquerque (UNM), and Len Kravitz, PhD, the program coordinator of exercise science and a researcher at UNM, summarize highlights of the findings below.

Resistance Training and Anxiety

While it is normal to experience anxiety in relation to interviews, tests, new challenges or performances, prolonged anxiety is associated with sleep disruptions, mental distress, bodily pain, poor health and limitations to physical activity.

From the seven resistance training studies on this topic that met the criteria for inclusion in the review, the researchers conclude that resistance training is a meaningful intervention for people suffering from anxiety. Interestingly, two of the seven studies compared the effects of high-intensity resistance training (exercises performed at 80% of 1-repetition maximum [1-RM]) with the effects of moderate-intensity training (50%–60% of 1-RM) and found that the lower intensity was more effective in reducing anxiety.

Resistance Training and Improved Brain Cognition

Cognition refers to your brain’s processing ability to obtain knowledge through thought, experience and the senses. Cognition research attempts to determine how we transform events and experiences into stored memory, which can be recovered and used to complete mental and physical tasks. Highly associated with cognition is executive function, the “command and control” conductor of cognitive skills. This brain control center manages all of the tasks in your life, such as writing an article, doing a research project, preparing for a class and organizing a trip.

A great amount of research on exercise and cognitive function has been completed with older adults as subjects, as it’s been felt that exercise might offer this population consequential benefits in this area (Colcombe & Framer 2003). O’Connor, Herring and Caravalho note that seven randomized controlled studies show that resistance training improves several aspects of cognition in healthy older adults. Uniquely, one of the most profound effects is a marked improvement in memory and memory-related tasks. Additionally, it appears that improved executive function is a major benefit, both of resistance training (Anderson-Hanley, Nimon & Westen 2010) and of cardiovascular exercise (Colcombe & Framer 2003).

Resistance Training and Self-Esteem

Self-esteem is a person’s self-opinion. High self-esteem is strongly associated with positive physical and mental well-being. Resistance training has been shown to improve self-esteem in healthy adults (both younger and older), in populations with cancer or depression and in people undergoing cardiac rehabilitation of life.

 

Written by All About Fitness Group

September 13, 2012 at 2:24 am

Posted in fitness, Uncategorized

RESISTANCE TRAINING BENEFITS MIND AND BODY

leave a comment »

Image    Resistance Training Benefits Mind And Body 

You probably know that strength training has many physical health–related benefits, including a lower risk of all causes of death, fewer heart attacks and strokes and improved body composition (Garber et al. 2011). However, did you know that it can also help with your mental health? O’Connor, Herring and Caravalho (2010) completed an extensive review of the research on this topic, admitting only studies that met certain criteria for quality research.

So what does the research show? Amenda Ramirez, who has a degree in exercise science from the University of New Mexico, Albuquerque (UNM), and Len Kravitz, PhD, the program coordinator of exercise science and a researcher at UNM, summarize highlights of the findings below.

Resistance Training and Anxiety

While it is normal to experience anxiety in relation to interviews, tests, new challenges or performances, prolonged anxiety is associated with sleep disruptions, mental distress, bodily pain, poor health and limitations to physical activity.

From the seven resistance training studies on this topic that met the criteria for inclusion in the review, the researchers conclude that resistance training is a meaningful intervention for people suffering from anxiety. Interestingly, two of the seven studies compared the effects of high-intensity resistance training (exercises performed at 80% of 1-repetition maximum [1-RM]) with the effects of moderate-intensity training (50%–60% of 1-RM) and found that the lower intensity was more effective in reducing anxiety.

Resistance Training and Improved Brain Cognition

Cognition refers to your brain’s processing ability to obtain knowledge through thought, experience and the senses. Cognition research attempts to determine how we transform events and experiences into stored memory, which can be recovered and used to complete mental and physical tasks. Highly associated with cognition is executive function, the “command and control” conductor of cognitive skills. This brain control center manages all of the tasks in your life, such as writing an article, doing a research project, preparing for a class and organizing a trip.

A great amount of research on exercise and cognitive function has been completed with older adults as subjects, as it’s been felt that exercise might offer this population consequential benefits in this area (Colcombe & Framer 2003). O’Connor, Herring and Caravalho note that seven randomized controlled studies show that resistance training improves several aspects of cognition in healthy older adults. Uniquely, one of the most profound effects is a marked improvement in memory and memory-related tasks. Additionally, it appears that improved executive function is a major benefit, both of resistance training (Anderson-Hanley, Nimon & Westen 2010) and of cardiovascular exercise (Colcombe & Framer 2003).

Resistance Training and Self-Esteem

Self-esteem is a person’s self-opinion. High self-esteem is strongly associated with positive physical and mental well-being. Resistance training has been shown to improve self-esteem in healthy adults (both younger and older), in populations with cancer or depression and in people undergoing cardiac rehabilitation of life.

 

Written by All About Fitness Group

September 12, 2012 at 2:17 am

Posted in fitness, Uncategorized

CARBOHYDRATES

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Dietitians and nutritionists refer to weight loss and weight management, they often discuss the concept of metabolism in simple terms. But metabolism is actually a complex concept that refers to how cells acquire, transform, store and use energy. Carbohydrates undergo anabolism and catabolism, the two main processes of metabolism.

Carbohydrates

Carbohydrates are macronutrients, and their main function is to provide energy. Carbs are classified as simple or complex. Simple carbohydrates digest rapidly, whereas complex carbohydrates digest slowly. All carbohydrates are broken down to glucose — or blood sugar, according to PubMed Health.

Written by All About Fitness Group

September 10, 2012 at 9:35 am

Posted in Uncategorized

How’s your eating habits? Get your meal plan today!

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Get the meal plan that is praised by our clients who’ve shed tons of body fat, increased their metabolism, got off of medications, lowered blood pressures, built lean muscle, competed in fitness and physique competitions and more!

Our customized meal plans are essential to your results whether they’re combined with a fitness routine or not. The plans are proven and effective; we follow up on your progress, do your measurements and scheduled weigh-ins to ensure that you achieve your goals.

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Written by All About Fitness Group

July 28, 2011 at 12:09 am

Welcome to All About Your Fitness!

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HAPPY NEW YEAR!

Welcome to Fitness By Myriam, a blog devoted to obtaining fitness results and healthy living. Here you have access to proven techniques, methods, and a few gym and fitness secrets that can virtually change the size of your body in 48 hours or less! So with that said, you are cordially invited to indulge from a very deep information pool that will certainly increase your fitness knowledge and teach you new techniques to achieve better results. Additionally, as a subscriber you will come away after each new page post with new and better perspective on how the body works and unique ways to get yours to work better!

This blog is managed by Killens Global Solutions, LLC

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