weights

Healthy Tips: Exercising? Pain Attention to Pain

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Pay attention to pain. Proper exercise should reduce pain, not cause it. If you have sharp or shooting pain, stop doing that exercise. If done correctly, it also should help your bones, tendons, ligaments and muscles become stronger.

Note: There’s good pain and bad pain. A physical therapist told me to think of my pain this way: When any pain gets over 3 on a scale of 1 to 10. It’s time to stop. When lifting weights my therapist said, form is more important than the weight of the weights. It’s better to go lighter and have excellent form than to go heavier with poor form. The latter is a recipe for injury.

Source: Mayo Clinic

Great Healthy Tips: Time to Hit the Weights. It’s Work but Fun

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Today’s Get Healthy Tip

Include strength training at least 2 days per week to maintain muscle mass.

Make sure you up your protein intake on weight training days. I do weights M, W, & F. I have a banana, strawberry, and vanilla protein shake after my workout. My shake has 24 grams of protein.

Today’s Joke: Joe’s Losing Weight

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Joe: “I started going to the gym and I dropped 20 pounds.”

Pete: “That’s great, Joe.”

Joe: “Fortunately, the 20 pound weight missed my foot.”

Lifting Weights and Not Losing Weight? Here’s Why

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When I go to the gym I see lots of heavy people lifting weights and they seem to stay the same weight. I asked ChatGPT if lifting weights burns significant calories, why do some people who lift weights stay the same weight. Here’s how ChatGPT responded:

Lifting weights can indeed burn a significant number of calories, but there are several reasons why some people who primarily focus on weightlifting may not lose weight:

  1. Muscle Gain: Weightlifting primarily builds muscle. Since muscle is denser and weighs more than fat, gaining muscle while losing fat might not show a significant drop in weight on the scale. In some cases, individuals may even gain weight if they are building muscle mass faster than they are losing fat.
  2. Caloric Intake: Weight loss is largely governed by caloric balance — the difference between calories consumed and calories burned. If someone consumes more calories than they burn, even if they are burning a lot through weightlifting, they will not lose weight. Often, intense strength training can increase appetite, leading to increased caloric intake.
  3. Metabolic Adaptations: The body can adapt to exercise routines over time, becoming more efficient and thus burning fewer calories for the same amount of work. This is particularly true for activities like weightlifting, where the body can become more efficient at performing the exercises.
  4. Type of Weightlifting: Not all weightlifting routines are equal in terms of calorie burn. High-intensity weightlifting with short rest periods or circuit training can burn more calories than traditional bodybuilding workouts with longer rest periods.
  5. Overall Lifestyle: Weight loss is influenced by a variety of factors, including diet, overall physical activity levels, sleep quality, and stress levels. If other aspects of a person’s lifestyle are not conducive to weight loss, they might not see the scale move much, even with regular weightlifting.
  6. Individual Differences: Everyone’s body responds differently to exercise. Factors like genetics, age, and hormone levels can all impact how one’s body reacts to weightlifting and influences weight loss.

In summary, while weightlifting is a great form of exercise with numerous health benefits, it needs to be combined with a balanced diet and potentially other forms of exercise (like cardio) for effective weight loss. Also, focusing solely on the number on the scale might not be the best indicator of health improvements gained through weightlifting, as changes in body composition and muscle tone are also important factors to consider.

Today’s Health Tip ~ Does Playing Team Sports Increase Longevity?

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You May Live Longer if You Place a Sport With Social Interactions

Experts like to say the best form of exercise is whatever kind you’ll actually do. But a new study finds that people who do team sports may be at an advantage over solitary exercisers.

The social interaction involved in partner and team sports may compound the plentiful benefits of physical activity, adding more years to your life than solo exercise, according to a study published Tuesday in Mayo Clinic Proceedings. Tennis, badminton and soccer are all better for longevity than cycling, swimming, jogging or gym exercise, according to the research.

Researchers noticed a clear correlation between social sports and longevity. Compared to sedentary people, they found that those who reported playing tennis as their main form of exercise could expect to add 9.7 years to their lifespan, followed by badminton (6.2 years), soccer (4.7 years), cycling (3.7 years), swimming (3.4 years), jogging (3.2 years), calisthenics (3.1 years) and health club activities (1.5 years).

Plenty of research supports a link between social interaction and good health, including recent research published in The Lancet that found team sports are the best physical activity for mental health. Partner sports also tend to be more enjoyable than solitary exercise, O’Keefe says, which can potentially enhance mental health and increase long-term adherence to an exercise routine. Plenty of research has also shown that moderate exercise tends to be as good or better for longevity than vigorous activities such as running, which can take a toll on the body over time.

 

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