Tuesday, December 13, 2016

Strength Training for Kids

There has been something going for at least 3 generations now that is very disturbing to me. There are more children that are morbidly obese than ever before. According to the CDC as of April 2015 "childhood obesity has more than doubled in the last 30 years. The percentage of children aged 6–11 years in the United States who were obese increased from 7% in 1980 to nearly 18% in 2012. Similarly, the percentage of adolescents aged 12–19 years who were obese increased from 5% to nearly 21% over the same period." This is also from the CDC


Health Effects of Childhood Obesity

"Childhood obesity has both immediate and long-term effects on health and well-being.
Immediate health effects:Obese youth are more likely to have risk factors for cardiovascular disease, such as high cholesterol or high blood pressure. In a population-based sample of 5- to 17-year-olds, 70% of obese youth had at least one risk factor for cardiovascular disease.7Obese adolescents are more likely to have prediabetes, a condition in which blood glucose levels indicate a high risk for development of diabetes.8,9Children and adolescents who are obese are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems such as stigmatization and poor self-esteem.5,6,10
Long-term health effects:Children and adolescents who are obese are likely to be obese as adults11-14 and are therefore more at risk for adult health problems such as heart disease, type 2 diabetes, stroke, several types of cancer, and osteoarthritis.6  One study showed that children who became obese as early as age 2 were more likely to be obese as adults.12Overweight and obesity are associated with increased risk for many types of cancer, including cancer of the breast, colon, endometrium, esophagus, kidney, pancreas, gall bladder, thyroid, ovary, cervix, and prostate, as well as multiple myeloma and Hodgkin’s lymphoma.15"
This issue can be addressed through a properly designed youth strength training program and nutrition plan. We can fix this!!! We owe it our future generations to teach our children the benefits of living a healthy lifestyle. Your great great great grandchildren will thank you.
Call Basic Iron for more info
616-232-3917




Saturday, December 3, 2016

Introducing Power Cardio

There is a constant debate about the healthiest way to lose weight. While by now everyone knows that you have to combine exercise with a healthy and sensible nutrition plan there are differing opinions about the best workout plan. On one side are the people who believe the only way to lose weight is by pure cardio while another group believes strength training is the most effective way. I believe the answer is in the middle and here is why.

Strength training with intervals of endurance training is far more effective than traditional cardio.

According to an article by Nate Myaki. “ Many who focus on just calories and the "slash and dash" mentality end up with destructive patterns – 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/hoards body fat as a survival response. Once this physiological state is reached, it becomes impossible to lose any more fat no matter how many calories you cut or how much aerobic work you try and add. What you end up with is someone who's on starvation level calories and performing excessive exercise, yet is still flabby.”

On the strength training side while burn calories at about the same rate with cardio and weight training you stop burning calories when your cardio workout ends. However your body continues to burn calories up to 2 days after your strength training workout this is commonly referred to as the “after burner effect”. Aerobic workouts also increase levels of cortisol which can cause the body to use muscle tissue as fuel and store more body fat.

 Myaki also says
“Strength training raises cortisol levels, but it also raises testosterone and growth hormone – potent muscle building and fat burning hormones that offset cortisol. The net hormonal effect (assuming proper dietary support) is protein synthesis or lean muscle gain. “
Bottom line is the more lean muscle mass you have the healthier you will feel your entire body and internal organs will work far more efficiently and this is what will improve both the quality and longevity of your life.

My answer to this is a workout routine I call POWER CARDIO. This workout combines several strength and endurance exercises in an extremely intense and efficient 20 to 30 minute session.

It’s time to make an investment in yourself contact Basic Iron LLC for an appointment today

616-232-3917
basiciron1@gmail.com