Why Weight Training

Why does Time for Change Fitness promote resistance training?

Many people focus on calories alone. The slash and dash mentality develops destructive patterns, like extreme calorie cuts and/or excessive aerobics. This sets off an alarm-state in the body where the body sheds muscle tissue to lessen energy demands, and stores body fat as a survival response. Once this physiological state is reached, it becomes nearly impossible to lose any more weight no matter how many calories you cut or how much aerobic work you add. What you end up with is a person who is on a starvation level calorie count and performing excessive exercise, yet is still flabby.

The calories burned during an exercise session are relatively small compared to the amount burned during the other 23 hours of the day. Most fat oxidation occurs between training sessions, not during. This means your exercise sessions should primarily be geared towards building muscle and boosting your metabolism.

After a strength training session, the metabolic rate raises (the after-burn effect) for longer periods of time than after aerobic work (up to 48 hours). This is because all of the steps involved in the recovery process from strength training (satellite cell activation, tissue repair, protein synthesis, etc.) require energy (calories).

Tuesday, February 15, 2011

4. Kale

KALE

Kale is used to be the ho-hum leaf adorning salad bars as a decoration, but now it is widely regarded as a true "super-food." So far, at least 32 phenolic compounds have been identified in kale, but we know that there are still more to be discovered. One such powerful compound is quercetin, which boasts antioxidant and anti-inflammatory activity.

HEALTH BENEFITS

Kale boasts the highest levels of vitamin A compared to other leafy greens. Vitamin A plays an important role in promoting the health of your eyes, skin, and immune system - so much so that a low intake may of vitamin A may increase susceptibility to allergies and infections. Another immunity-boosting health wonder that this curly leaf contains is vitamin C, a powerful free-radical fighter.

TRAINING BENEFITS

The compound quercetin found in kale has been shown to enhance endurance, while vitamin K helps to keep your vascular bed supple, which not only promotes cardiovascular health but also allows nutrients to flow into your muscles, training waste byproducts to exit them efficiently.
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