Slow Burn: How Aging Affects Metabolism

by Marin Gazzaniga for MSN Health & Fitness
If you think you’ve put on a few extra pounds because your metabolism has slowed down, you may be only half right. Barry Stein of Wake Forest University School of Medicine is writing a book about staying fit after 50. As he explains, “As we age, we are subject to sarcopenia—muscle wasting. Since muscle burns more energy than fat, this means the metabolic load goes down and metabolism reflects that.” That is, if you do nothing about your loss of muscle with age, it will take you longer to burn off a candy bar at age 60 than at 20.

Twins Tammy and Lyssie Lakotos, authors of Fire Up Your Metabolism, recommend both cardiovascular activity and weight training. “Cardiovascular activity burns calories while you do it. Additionally, you could burn about 20-30 additional calories afterwards, which may not seem like a big amount daily, but adds up over a lifetime,” says Tammy Lakotos. Strength training is effective long after you’ve put down the barbells because muscle burns more calories than fat while you’re at rest.

For more information on how to burn more calories at any age, click here for the full story.

What's a TransFat?

An overview from the American Heart Association
Trans fat (also called trans fatty acids) is formed when liquid vegetable oils go through a chemical process called hydrogenation, in which hydrogen is added to make the oils more solid. Hydrogenated vegetable fats are used by food processors because they allow longer shelf-life and give food desirable taste, shape, and texture. Evidence suggests that consumption of trans fat raises LDL (“bad”) cholesterol levels and lowers HDL (“good”) cholesterol levels, causing the arteries to become clogged and increasing the risk of developing heart disease and stroke. To read the full story about transfats and other fats, click here.

FREE WEIGHTS VS. STRENGTH TRAINING EQUIPMENT

The truth is, each has its advantages and disadvantages.
Free weights advantages:
- incorporate the stabilizing muscles
- tend to more closely match the movement patterns you're likely to need
- are more versatile.
Free weights disadvantages:
- you must learn to balance the weight ... this can be potentially dangerous
- to target the muscle you want, you must use very precise technique
- free weights can be swung for momentum rather than lifted slowly and steadily, which works the muscles better
- training alone can lead to injury
Machine advantages:
- generally safer and easier to use, an advantage for beginners
- some machines are more efficient than free weights at isolating
- machines ensure correct movements for a lift which helps prevent cheating when muscle fatigue sets in
Machine disadvantages:
- Most machines involve moving a weight along a predetermined path, making it difficult to strengthen the stabilizer muscles
- Most machines are geared to the average- sized person

Experienced exercisers may want to use free weights because of the additional training benefits they offer. That said, the combination of both free weights and machines can add variety to your workout. Using machines may also be easier and less discouraging if you’re a novice, because free weights require some coordination to use. To read the full story from the American Council on Exercise, click here.

RESOLVING TO LOSE WEIGHT? HERE'S HOW.

by Liz Neporent, M.A., for iVillage
Your New Year's resolution will be a bust if ... - You base your goal on a fleeting thought.- Your goals are vague or general.- You have no plans to make it happen.
Your New Year's resolution will be a success if ... - You have a strong initial commitment.- You have a way to cope when the going gets rough. - You keep track of your progress
To read the full story and details, click here for MSN health and fitness.

Is your Group or Company Interested in hosting a FREE Fitness Seminar?

Tips on assessment, fitness myths and how to begin a program at any level...NYSC Pro Trainer Ashley Miller and I recently presented a 45 minute seminar at NYSC Wall Street with insights from NYSC and the National Academy of Sports Medicine. Please contact me to host our powerpoint presentation at your location, and help your co-workers, employees or members meet their fitness goals.

TRY KINESIS AT NYSC WALL STREET - BY APPOINTMENT

Join me for a demonstration of this state of the art functional training system, RSVP 917.603.3813. As beautiful as it is functional, KINESIS moves freely from any position as in everyday life, allowing us to train for balance, stabilization, endurance, flexibility, and coordination. On Kinesis, you can train to maintain good posture through a full range of motion, and to generate power while moving --- improving your performance on the slopes, tennis court as well as in everyday life. Kinesis systems are available at only 12 locations in North America and can only be used under the supervision of a trained professional. I am pleased to be among the initial group of NYSC trainers to have completed the Functional Training Progression course necessary to use Kinesis. Contact me if you are interested in experiencing KINESIS.

Tackling holiday weight woes

Small gains can be big problem all year
NEW YORK (CNN) -- "The good news is it's not as bad as we thought," said Dr. Jack Yanovski, the study's principal investigator and head of NICHD's Unit on Growth and Obesity. "The bad news is that it's hard to take off that weight the rest of the year."
Although it's not easy to shed holiday weight gain, experts say there are ways to keep the pounds from piling on in the first place. Figuring out a game plan is the first and most important step, said Judith Stern, co-founder and vice president of the American Obesity Association (AOA). Small changes can make a big difference, Stifler said. Switching from regular to diet soda can result in losing 6 to 8 pounds in a year's time, he said. Using mustard instead of mayonnaise or walking even 20 minutes a day also can help. Using smaller plates (thus, having smaller portions) and getting rid of leftovers after grand holiday meals also help the cause, added Stern. Another key is resisting pressure from friends and relatives to eat unhealthy foods. "You have to decide what you want to do, you can't be sabotaged," said Stern. "It's an extreme way of saying, 'I am in charge, please everybody help me.'" Fink also cautions against people who are too restrictive or who swear off certain foods (for instance, no cookies or no pies). This can lead to a vicious cycle of restricting a certain food, then eating it, then feeling bad or angry about what you did and in turn eating to make yourself feel better..
Read the full story here at CNN.com

Periodized Training - And Why It's Import

Lately, no matter how hard or how often you work out; you just can't seem to progress any further. You’re stuck on a plateau. It turns out that the exercise you've been doing has worked so well that your body has adapted to it. You need to ''shock'' or ''surprise'' your body a bit. You need to give it a new challenge periodically if you’re going to continue to make gains.
That goes for both strength and cardiovascular training. ''Periodizing'' your training is the key. Instead of doing the same routine month after month, you change your training program at regular intervals or ''periods'' to keep your body working harder, while still giving it adequate rest. For example, you can alter your strength-training program by adjusting the following variables: - The number of repetitions per set, or number of sets of each exercise - The amount of resistance used - The rest period between sets, exercises or training sessions - The order of the exercises, or the type of exercises - The speed at which you complete each exercise
Periodized training will ensure that you continue to make measurable progress, which will keep you energized and interested in reaching your goals. To read the full story click here.
Fit Facts are reprinted from ACE FitnessMatters® magazine permission granted.

Core exercises: Beyond your average abs routine

from the Mayo Clinic
"A well-balanced core exercise routine focuses on more than your abs. Did you know that your core is where all movement in your body originates? Core exercises are an important part of overall fitness training that, except for the occasional sit-up or crunch, are often neglected. Core strengthening requires the regular and proper exercise of your body's 29 core muscles. Body position and alignment are crucial when performing core exercises. When you get started it is a good idea to have a fitness trainer or physical therapist help you perfect your techinique. For the full story click here.

Tips to Stay Fit During the Holidays from ACE

The Average Thanksgiving Meal has 3,000 Calories and 229 Grams of Fat. The American Council on Exercise Recommends:

You can make up for a feast of rich, higher- fat foods with lighter, lower-fat meals for the next couple of days. Plan for the big meal that day with a low-calorie, low-fat breakfast and lunch. Never skip meals, just limit them.
Look back and assess your diet over the past few days by recording your caloric intake with a food diary. Have you been over-indulging at recent party feasts? Are there additional celebrations looming? Try eating sensibly in order to afford the extra calories come meal time.
Don’t panic or feel guilty if your diet seems to have gotten out of hand. When you balance your intake over several days, you have ample time to regain control.
Make physical activity a regular habit. Beyond burning calories, exercise is essential for good health, stress management (oftentimes a challenge during the busy holiday season) and overall well-being. Working out consistently will help jump-start your metabolism allowing you to burn more of those calories from your holiday binge.
Have a salad, light soup or some fruit and veggies before leaving home or prior to your meal. This way you will feel fuller and less likely to overeat.
Select only your favorite foods at a holiday buffet and let other guests enjoy traditional fare like nuts, rolls and sweet potatoes.
Practice portion control. A smaller serving of the real thing can be very satisfying and calorie-trimming.
For the full story click here

Fit Facts are reprinted from ACE FitnessMatters® magazine permission granted.