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).

Sunday, July 17, 2011

Are You Getting Enough Sleep?

The Basics (Taken from: www.health.gov)








You need plenty of sleep to stay healthy. Getting a good night’s sleep can have many benefits.

  • You will be less likely to get sick.
  • You will be more likely to stay at a healthy weight.
  • You can boost your brainpower and your mood.
  • You can think more clearly and do better in school and at work.
  • You can make better decisions and avoid injuries. For example, sleepy drivers cause thousands of car crashes every year.
  • You can lower your risk of high blood pressure and diabetes.

How much sleep do I need?
Most adults need 7 to 8 hours of sleep each night. If you are having trouble sleeping, make changes to your routine to get the sleep you need. For example, stay away from caffeine in the afternoon.

Kids need even more sleep than adults.

  • Teens need at least 9 hours of sleep each night.
  • School-aged and preschool children need 10 to 12 hours of sleep.
  • Newborns sleep between 16 and 18 hours a day.

Does it matter when I sleep?
Yes. We have a natural cycle for when we feel tired and awake. Sunlight plays a big role in this cycle.

Our “biological clocks” are set to make us feel the most sleepy between midnight and 7 a.m. We’re most alert during the day, although many people have a sleepy period between 1 p.m. and 4 p.m.

Our natural sleep cycle is very hard to break or change. When people have to work during the night, they can have trouble getting enough sleep during the day. People who travel to a different time zone can also have trouble sleeping.

Why can’t I fall asleep?
Many things can make it harder for you to sleep, including:

  • Stress
  • Pain
  • Caffeine
  • Some medicines
  • Sleep disorders, like insomnia

How can I tell if I have a sleep disorder?
Signs of a sleep disorder can include:

  • Difficulty falling asleep
  • Trouble staying asleep
  • Sleepiness that makes it difficult to do daily tasks like driving a car

If you have any of these signs, talk to a doctor or nurse. You may need to be tested or treated for a sleep disorder.

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