MEDFITNESS

The 4-Day Calorie Burn By #MEDFITNESS One of the most overlooked benefits of Strength Training is the energy expended (calories burned) after your workout. Scientists refer to this after burn as the EPOC (excess post-exercise oxygen consumption). When Strength Training the EPOP is significant. Research has shown basal metabolic rate (the rate your body burns calories at rest) can increase by 7 to 10 percent up to four days following your workout. MEDFITNESS is a Strength Training studio. Schedule your Free Trial Workout at www.MEDFITNESS.co #ResistanceTraining #strengthtraining #personaltrainer #personaltraining #medfitness

ALL WOMEN BENEFIT By #MEDFITNESS Muscle loss leads to weakness and inactivity - a trend that only contributes to growing waistlines. When you lose muscle, you also burn fewer calories making it easier to gain body fat. The best way reverse this trend is to strengthen your entire body. According to Miriam Nelson, Ph.D., author of Strong Women Stay Slim, all women benefit from increased strength. Women over 40 benefit even more, because Strength Training reverses age-related muscle and bone loss. MEDFITNESS is a Strength Training studio. Schedule your Free Trial Workout at www.MEDFITNESS.co #ResistanceTraining #strengthtraining #personaltrainer #personaltraining #medfitness

SPINNING ISN’T “STRENGTH TRAINING” By Richard J. Wolff, RDN Today a client asked is Spinning(exercising on a stationary bicycle) was considered Strength Training. I pointed out that Spinning uses your muscles, it doesn’t train them. Effective Strength Training progressively overloads your muscles (i.e., it trains them) within a very short period of time (approximately 1 to 2 minutes). If your Spinning because you enjoy it, don’t overlook the fact that you should also be Strength Training to improve overall health and functional status! MEDFITNESS is a Strength Training studio. Schedule your Free Trial Workout at www.MEDFITNESS.co #resistancetraining #strengthtraining #personaltraining #personaltrainer #medfitness

A SCIENCE-BASED WAISTLINE By #MEDFITNESS The muscles in your waistline are physiologically identical to the muscles in the rest of your body. Therefore, improving the strength and tone of your waistline can be achieved with same brief, intense workouts that work for the rest of your body. MEDFITNESS is a Strength Training studio. Schedule your Free Trial Workout at www.MEDFITNESS.co #resistancetraining #strengthtraining #medfitness #personaltraining #medfitness

THERE’S PRESSURE TO OVEREAT By Richard J. Wolff, RDN As important as Strength Training is, losing body fat is more directly related to what we eat than our Strength Training. Despite all the explanations for why we're heavier today than 40 years ago, the "push hypothesis" is the most accepted model. The "push hypothesis" states that several factors have pushed calories into the environment leading to an increased calorie intake over the past four decades. As calories within the food system began rising in the early 1980s, so did the percent of adults classified as being above healthy bodyweights. Despite this trend, it's essential to recognize that over-consuming food is not a character flaw. Throughout history, humans have always eaten the foods most readily available. We've just arrived at a point where calorie-dense foods are everywhere. According to Dr. Kelly Brownell, Director of the World Food Policy Center at Duke University, "Our food environment is toxic." In his book FOOD FIGHT, he states that the pressure to overeat is overwhelming! MEDFITNESS is a Strength Training studio. Schedule your Free Trial Workout at www.MEDFITNESS.co #resistancetraining #strengthtraining #personaltrainer #personaltraining #medfitness

THE MUSCLE WEAKNESS PANDEMIC By Richard J. Wolff, RDN The weaker you become that harder it is be physically active. Eventually most people choose to be less active because even small tasks leave them exhausted. Dr. Miriam Nelson refers to this phenomenon as “the weakening of America”! The only solution to this problem is restore lost muscle by Strength Training. MEDFITNESS is a Strength Training studio. Schedule your Free Trial Workout at www.MEDFITNESS.co. #strengthtraining #resistancetraining #personaltrainer #personaltraining #medfitness

STRONGER IS BETTER By Richard J. Wolff, RDN As more Americans struggle to manage their health, interest in nutrition and exercise programs is increasing dramatically. One strategy that holds great promise is incorporating strength training into your lifestyle. For decades, health professionals overlooked the benefits of strength training due to a lack of evidence-based programs. In the 1960s and 70s, the average adult wouldn't consider lifting weights a worthwhile activity. However, 50 years of research have reversed this notion. According to Dr. Miriam Nelson, director of the Center for Physical Activity Nutrition at Tufts University, all Americans should incorporate muscle-strengthening activities into their lifestyle. MEDFITNESS is a Strength Training studio. Schedule your Free Trial Workout at www.MEDFITNESS.co #resistancetraining #strengthtraining #personaltrainer #personaltraining #medfitness

Strong Eating Habits are “1-Step Away” By Richard J. Wolff, RDN People cite many reasons for not practicing good nutrition, including time barriers, confusion regarding what to eat, and the dread of giving up their favorite foods. The easiest way to improve your diet is to emphasize “yes” behaviors. Emphasizing “yes” behaviors involves identifying what to eat instead of what not to eat. Adding healthy foods (whole fruits and vegetables, whole grains, yogurt, fish, nuts, lean red meat, water, tea, etc.) to your daily and weekly diet provides your body with essential nutrients and displaces (pushes out) less nutritious foods. A study that examined this issue was published in the International Journal of Epidemiology in 2002. The study examined the diets of over 59,000 women and found that those who ate a wide variety of healthy foods (a “yes” behavior approach) had a 42% lower mortality rate (death rate) than those reporting a low intake of those foods. The authors of this study concluded that increasing the number of healthy foods regularly consumed is more important than decreasing the number of less healthy foods regularly consumed. MEDFITNESS is a Strength Training studio. Schedule your Free Trial Workout at www.medfitness.co #resistancetraining #strengthtraining #personaltrainer #personaltraining #medfitness

TRAIN LESS TO GET MORE 💪 By Richard H. Wolff, RDN Walk into any fitness center, and you'll see men and women performing multiple sets per exercise (i.e., three sets of chest press, three sets of leg extension, etc.). The idea of performing three sets for every exercise has existed since the 1940s. It has become a cultural norm, like three meals a day, the first, second, and third shifts, etc. Organizations that have come under heavy criticism for misrepresenting research, lack of evidence, and author bias promote the idea of performing multiple sets. Most research suggests no significant difference in “strength” increases and “health benefits” when comparing single-set to multiple-set programs. In other words, when you Strength Train, the quality of the workout matters more than the volume. A 2017 paper published in the Journal of Sports Sciences also found single-set training effective for increasing muscle size and strength. I write about the benefits of intense, single-set training in FAILING FORWARD and describe why volitional fatigue (muscle failure) within a single set is important. The response you get from your workout is directly related to your effort – therefore, if you're not getting stronger, you're likely not working hard enough to maximize health benefits! Low-volume workouts (i.e., one set per exercise) also support workout consistency positively influencing workout benefits. MEDFITNESS is a Strength Training studio. Schedule your Free Trial Workout at www.MEDFITNESS.co #resistancetraining #strengthtraining #personaltrainer #personaltraining #medfitness

Straight Talk About Your Core By Richard J. Wolff, RDN Strengthening your trunk muscles (sometimes described as your core) improves functional ability while reducing injury risk. While using unstable surfaces (stability balls, balance boards, etc.) to train these muscles is relatively common, it is not essential. For years, there's been a misunderstanding about the need for unstable surfaces. Instead of focusing on the target muscle, many have fallen prey to performing the exercise while challenging their balance. This technique decreases force production during workouts due to instability (i.e., sitting or standing on unstable surfaces). Strength Training for enhanced functional ability should focus on strength gains – not exercises that require balance. There’s no evidence that balance achieved from Strength Training on unstable surfaces transfers to activities of daily living or sports skills. When Strength Training, focus on what matters; train on a stable surface to maximize the training stimulus! MEDFITNESS is a Strength Training studio. Schedule your Free Trial Workout at www.MEDFITNESS.co #resistancetraining #StrengthTraining #personaltrainer #personaltraining #medfitness