You Knew it Was Coming! Healthy Bodies Need Exercise...especially with these added!

You had to know this one was coming! Healthy bodies require diet AND exercise. Proverbs 31:17 "She dresses herself with strength and makes her arms strong".

I recently read a study about young, healthy weight individuals who are being diagnosed at alarming rates with diabetes.  The individuals in this study were women.  They were trying to determine what is causing adult onset diabetes to be on the rise in what looks like healthy individuals with a normal BMI.  The study found that in almost all the cases, the individuals were controlling their weight with diet only and not exercising on a regular basis.  While you may look healthy on the outside, the inside is not healthy with out the combination of diet and exercise. 

So what is exercise and how much should you do?  According to wikipedia, it is "any bodily activity that enhances or maintains physical fitness and overall health and wellness".  Thank you wikipedia, but it needs to be more specific, right???

The American Heart Association and American Diabetes Association recommend at least 30 minutes a day for 5 days a week.  That tells you how often..but all exercise isn't created equal. 

Here are some recommendations from the American College of Sports and Medicine:

First, you need to exercise and get your heart rate up to reap the cardiovascular benefits.  Let's find your target heart rate:

To find your maximum heart rate, subtract your age from 220.  You want your target to be between 65% and 85% of your maximum heart rate.  So, let's calculate this on me (now you know how old I am, probably shouldn't have told that one ha ha!)

220 - 36 = 184 which is my maximum, we don't want it there, we do want it between 65%-85% of maximum so...

184 x 0.65 = 119 and 184 x 0.85 = 156

So for me, 119-156 beats per minute is my target heart rate when exercising for 30 minutes.

Cardiovascular Training Strategies:

Sustained Aerobic Activity

The American College of Sports Medicine recommends that exercisers perform 30 minutes of moderate cardiovascular activity five days a week, or 20 minutes of vigorous activity three days a week.  Moderate activity is exercises that increases the heart rate up to 65 percent of your maximum heart rate, whereas vigorous activity increases the heart rate to 85 percent.  While it is possible to exercise at a higher heart rate than 85 percent, it cannot be sustained for 20 to 30 minutes.

Interval Training

Recent studies have shown that interval training is effective in burning calories in less time than regular sustained aerobic activity.  During interval training, you alternate your exercise between high and low intensities.  During the low phase of the interval workout, you exercise at a target heart rate of 65 percent or lower.  During the high phase, you exercise as close to maximum, 90 to 95 percent of your maximum heart rate.  Intervals can range from 30 seconds to one minute in length depending on the exercise and how fit you are.  For example, running intervals would involve jogging for 30 seconds or a minute, sprinting for the next 30 seconds or minute, and continuing the pattern for 20 minutes.

Personally, I like interval training and to reap the most exercise benefits you must add WEIGHTS!! I like to do it all at once and knock out my cardio intervals with weight training.  I know you all have heard of the exercise videos out there like p90x, insanity, and more.  These are popular because they add all that together for you and you just follow along.  I have many videos that I like to do.  Some beginner ones that are my personal favorites are The Firm Express, Physique 57 and Jillian "Shred It with Weights".  Chad likes the "10 Minute Trainer" series.  It counts to do 10 minutes at a time 3 times a day too, by the way.

I know lots of you ladies are thinking...UUGGHHH... but, just let me tell you the benefits of weights.  You will be stronger, healthier, leaner, and just feel so much better overall. 

Benefits Of Strength Training

1. Protects bone and muscle mass.  Supporting weight through your skeleton encourages cells called osteoblasts to strengthen your bones, and working out with weights is the best way to achieve this.
   
2. Elevated Metabolic Rate:  The amount of energy you need on a daily basis is called your metabolism. Muscle burns calories and the more muscle you have on your body, the more calories you will need to sustain it and therefore the higher your metabolic rate will be. Watch out, though...working out with weights will make you more hungry so choose healthy foods!!
3. Improved Posture:    Weight training can ensure that muscles like those between the shoulder blades, lower back and abdomen stay strong, which can reduce the likelihood of developing poor posture. Better posture can enhance your overall appearance and also reduce your chances of suffering from back pain.
4. Increased Strength for Everyday Activities:   Many daily activities such as carrying groceries,  gardening and chores are easier if you are stronger. To make a muscle stronger it must be exposed to a significant overload, which doesn't happen in workouts such as aerobics or jogging. Weight training can develop strength that will carry over to your daily life. Stronger muscles are also more resilient and are less prone to fatigue so your whole quality of life can be improved by engaging in regular weight training. 
5. Targeted Exercise for Problem Areas:  Working out with weights allows you to specifically work parts of your body that you might consider problem areas.  General workouts like running, swimming or aerobics work the body as a whole and may leave problem areas untouched.

So ladies, pick up the weights and get moving to a healthier and stronger you!!!!

 

 

~ Submitted by Brandy Kisner

ISBC Women's Ministry

Health & Wellness Coordinator