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The
Miracle of Weight Training
by Bonnie Murphy
My life has been devoted to
fitness. In all my research,
I have found that it’s very important not only to exercise our body,
but our mind as well. After
all, we are total beings, and the body, mind, and spirit are all housed
in one mass.
Like most people, perhaps you
associate fitness and exercise with the physical act of moving your
body. Perhaps negative
thoughts or lethargy sometimes causes you to resist moving or doing
physical things that are good for you. If so, you might care to re-train
your thoughts so that when your mind says “I can’t,” your body
says, “Watch this!” With a little persistence and experience, your
body may more easily win out in these situations and you will try the
very thing that your mind told you that you were incapable of doing.
For example, say you are
beginning a weight training program and someone suggests that you lift a
five-pound weight up in the air above your shoulder.
Perhaps your first instinct is to say, “I can’t do that!”
This reaction occurs mainly because you have never tried that
before and you’ve read articles warning that you might hurt yourself
if you don’t execute the movement properly.
A greater mistake would be made, however, if you did not try.
If five pounds seems too heavy, try one, two, or three.
At least you would have tried and not quit.
For years we were told that once
you lose your muscle tone, you could never regain it.
Tufts University has done many studies on this subject and the
results are astounding. It
has been shown that even people in their 80s and 90s have been able to
recoup their strength – in some cases, close to that which they had in
their earlier years.
The reason muscle mass is lost is
because of disuse, nothing more.
Thus, it stands to reason that if we use our bodies and
keep them moving and actually stress the muscles so that they get
stronger, we would be able to take care of ourselves for many, many
years.
I fully believe that our bodies
were created for movement. If
we incorporate some kind of exercise in our daily routine, we will stay
strong and sharp for years to come!
Some fun ways to stimulate your
mind are by doing crossword puzzles; putting together jigsaw puzzles;
playing card games; challenging someone to a game of chess; or trying
any other thing that keeps your mind active.
In exercise classes, I’ve
observed instructors encouraging the participants to do things like
using their right leg and left arm, then changing to using the same arm
with the same leg, just to add variety and to make the class think.
Coordination exercises stretch the brain and keep it quick and
aware.
Exercise is so beneficial to our
body, mind and spirit. Exercise will improve the quality of every life.
Many researchers been proven in myriad studies that people
who exercise their minds and bodies are much younger acting and stay
vital longer. It has been
said countless times that exercise is the closest thing to the
“Fountain of Youth” we have. So,
go for the zest – take a walk, today! And, make movement a part of
your daily life!
Bonnie Murphy,
CFT, conducts Small Group Personal Training in her own studio.
Call 907-646-4076 for more information. Learn about the Fitness
By Phone® program by emailing Bonnie at bfit@gci.net.
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Is
Your New Year's Resolution Really Working?
by Bonnie Murphy
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“no
pain, no gain” is insane!
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Did you resolve to take better
care of yourself in 2005? Perhaps you decided to eat better and
exercise more. A great idea, but have you attempted this same
resolve every year of your life for the past decade or so? How’s
that working out for you?
When you decide to do
something healthy for yourself, what do you do? Is it an
all-or-nothing mentality? This is a sure fire way to set yourself up
for failure. If you’ve never worked out before or if it’s been a
long time since you set foot on a treadmill or seen the inside of a
health club, there is help out there for you.
For example, there are many
fine fitness classes that you can join. Most health clubs and
community centers (along with the
Anchorage
Senior
Activity
Center
) offer a variety of fitness classes. Most offer classes for every
fitness level. If
classes aren’t your “cup of tea,” however, then how about
trying the weight room equipment? There you will find treadmills,
rowing machines, bikes, step machines and elliptical cross trainers
for your aerobic exercise. Most clubs have someone available to
teach you how to use the equipment. In addition, many clubs have
personal trainers for hire to help you develop a total body exercise
program. Some of the weights and weight equipment are quite
intimidating to novice exercisers. It’s best to have someone show
you how to use these machines—you don’t want to injure yourself.
If you persist on having an
all-or-nothing attitude, you may likely end up injured or defeated.
We all need to start out slow and ease into an exercise program. If
you’ve been a couch potato for a few years, it’s not wise to go
to a gym and try to lift a bunch of weights, run for an hour, and
leave without stretching. When you do this, you create soreness that
will prevent you from moving for the next week and you will probably
never get up enough courage to go back to the place that you just
paid a small fortune to join for a year! If your idea of exercise is
“no pain, no gain” it would be wise to revise your views. The
true adage is that “no pain, no gain” is insane!
The most important thing you
can do when starting an exercise program is to listen to your body.
Some of us are pretty detached from our bodies, so be sure to pay
attention and listen closely. If something is painful, back off.
There are numerous exercises for each body part, so if one thing
creates pain, try something else. For example, if the curl machine
causes pain in your elbow, or if it’s too heavy, try using
dumbbells or tubing. There are all sorts of creative ways for
working the same muscle group without the pain.
Also, be aware that there is a
difference between joint pain and muscle pain. Muscle pain is
temporary and will usually go away when you are through with the
exercise session, but joint pain is something that is ongoing and
should be addressed if it persists.
In review, it is smart when
starting an exercise program from scratch to first get some
assistance: join a class or hire a trainer/coach. The best way to
adopt a healthy lifestyle is by incorporating activity slowly into
your day, carefully and without injury.
Remember, fitness is a
lifestyle. If you want to stay healthy and independent as you
mature, you must include physical activity in your day, everyday.
Bonnie Murphy is a Fitness
Coach who specializes in “mature women.” However, she has a
group of phone coaches who can work with anybody. Contact Bonnie at
907-646-4076; email bonnie@Bfitandwell.com;
website www.bfitandwell.com.
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Get
on the Ball!
by Bonnie Murphy
There is currently a lot of talk in the
fitness world about the wonderful attributes of using “the ball” –
also referred to as a stability ball, fitness ball or Swiss ball. One of
the buzz words used in association with the ball is core. Core refers to muscles of the abs and back. Core strength,
then, refers to abdominal and back muscles and their ability to support
the spine and keep the body stable and balanced. The core muscles
promote good posture while sitting or standing, and we all know that it
is very important to have a strong trunk!
The ball can be used for strengthening,
stretching, balance and toning exercises. Everything that can be done
with machines in a gym can be simulated by using a ball. The great thing
about using a ball rather than a piece of workout equipment is that
while on the ball you are constantly asking your abdominal and back
muscles to “fire,” thus giving yourself a more intense workout in a
shorter period of time.
When first using a ball, pump it to firm so
that when you sit on it with your feet flat on the floor your knees are
level or a little below the height of your hips. Most ball
manufactures have pumping designations according to one’s overall
height: 45cm for 5’2” and below; 55cm for 5’3” to 5’
7”; and 65 cm for those 5’ 8” to 6’2”.
Besides providing balance training, the
stability ball works the trunk in almost every exercise. The ball is
also a great tool for strengthening those hard to reach muscles, such as
the deep muscles of the abdomen and the erector spinae muscles of the
back. Additionally, using the ball works wonders in improving one’s
balance and overall coordination. When you are exercising on the
stability ball (as opposed to the floor), the ball enables you to work
more muscle groups with more efficiency for better and faster results.
If you’ve never used the ball before,
focus on easy exercises first. Find a club that has a ball class and
learn from a professional. You can also order Fit ball videos and
DVD’s that will help you start out slowly and progress at your own
rate.
Carpet is the best surface for ball use.
Don’t use the ball on a hard surface without a “sticky” mat. The
ball tends to slip out from underneath the body when used on a wood or
tile floor. Be sure to add a “sticky” mat under the ball before you
attempt any exercises on hardwood/tile floors!
Another idea for the budding beginner is to
prop the ball up against a wall. Eventually, you will be able to use it
free standing. If you are still uncomfortable, be sure you keep either
your hands or your feet on the floor at all times.
It is best to perform one set of chosen
exercises on two to three non-consecutive days a week. Remember to
always warm up with 5 or 10 minutes of light cardio exercise to get the
blood flowing to the muscles so that they are ready to be challenged.
By strengthening your core, you will be
eliminating back pain. Back pain is common because so many muscles have
to contract and relax in order to allow us to stand and move. If you
have weak muscles, poor posture, and/or excessive weight, your back will
be one of the first places to feel the strain.
If you use the ball in place of a chair,
make sure it is a little less firm than if you were using it to
exercise. The benefits that are derived from just sitting on the ball
are phenomenal as compared to sitting on the floor or in a chair. Your
body responds naturally and automatically to keep balanced on the
exercise ball. Over time, the muscles used to keep you in balance on the
Swiss exercise ball become stronger. You will build strength in
important back and abdominal muscles without even knowing it!
Research also shows that the type of
movement induced by using an exercise ball (small range, adjustments of
balance) may help reduce pain by stimulating natural pain inhibitors.
All in all, the exercise ball seems to be one of the best tools for
targeting the most worrisome parts of the female anatomy. So, what are
you waiting for? Get on the ball!
Questions? Contact Bonnie Murphy at
BFIT and Well. Bonnie specializes in “Small Group Personal Training on
the Ball.” Phone: (907) 646-4076; e-mail: bfit@gci.net;
website: www.bfitandwell.com
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Keeping
Up with the Kids
by Bonnie Murphy
Kids,
husbands and co-workers suddenly become a joy rather
than a pain when you take care of yourself!
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Whether
you are a parent or a grandparent, it’s important to have the
energy and stamina it takes to keep up with the kids.
I’m not just talking about physical strength, but the
mental acuteness that is often required to stay flexible, be aware
of changes in schedules and arrive at the right place at the right
time.
Our
everyday lives—especially with kids and visitors over the
summer—can challenge us with mental stress and strain. Research
shows that stress is not kind to our bodies and is, in fact, the
underlying problem for many ailments.
One of my past clients was diagnosed with diabetes from a
very stressful time in her life.
The doctors found that her pancreas had calcified, which in
turn caused her to lose the ability to produce insulin!
Not
only does emotional stress create physical symptoms, but physical
ailments as well. In short, stress kills. Countless articles on the
Internet attest to the fact that stress not only debilitates some
people, but can cause premature death in others.
So,
what can we do about the stress in our lives?
There is one prescription for stress relief that comes up
time and again as a wonderful, creative, engaging, fun antidote.
Even better than that, it’s free! And you can share it with
others! In short, the answer to almost all of your stress problems
is: exercise!
A
few years ago it was thought that only aerobic exercise (such as
walking, biking, jogging, running, dancing, skiing, etc.) would
bring relief for stress, but it’s been proven that any form of
exercise will help.
When
you feel pressured from whatever life deals you, take a walk, swim
some laps, go cross country skiing.
You will find that as you take the first few steps or
strokes, whatever was weighing heavy on your shoulders will be
lifted right off! It
happens every time!!
For
example, a recent participant came to class furious over a
frustrating phone call situation. I suggested she get on one of the
machines and go through the circuit with us. In only a short time,
she was laughing and having a wonderful time.
After class, she told me she felt so great that she wanted to
stay and walk on the treadmill for a while.
This
is a perfect example of how exercise can affect our lives.
Not only is it mood altering, but it makes us feel good.
When you do aerobic exercise, your body releases hormones
called endorphins that act almost like a euphoric drug.
Because of endorphins, exercise can be habit forming!
It’s
also been well researched and proven that weight training
(especially circuit weight training) will enhance mood and reduce
the toll of daily problems. Our bodies were made to be physical.
When we engage in physical activities, our bodies become happy and
are able to perform their assigned duties better and more
efficiently.
When
you take time to take care of yourself, the results spill over to
your children, family and co-workers.
You’ll find that your attitude improves and how you deal
with minor upsets shifts when you incorporate some form of movement
into your day. Kids, husbands and co-workers suddenly become a joy
rather than a pain when you take care of yourself!
It
is unfortunate that women from past generations were taught to take
care of others and not think about themselves for fear of being
selfish. Times have changed! We’ve discovered that if we don’t
take care of ourselves we can’t take care of our loved ones
without stressing out. So, remember: when you take care of number
one, everything else falls into place. You actually wind up being a
better mother or grandmother or wife or sister than you would be if
all you did was give of yourself!
Once
you feel great yourself, it’s easy to encourage your children or
grandchildren to become more active. For some, this is crucial as
childhood obesity is reaching epidemic proportions. Society blames
the television, the computer, lack of Physical Education, and
overabundance of soda pop in schools. The problem with all this
blame is that the focus remains on what isn’t working rather than
bringing a positive focus to the situation. This blame also keeps
the focus on something that parents cannot necessarily control.
For a
schedule of exercise opportunities, call Bonnie Murphy of BFIT and
Well at 907-646-4076. Email:
bonnie@bfitandwell.com
or go to the website www.bfitandwell.com!
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The
Virtues of Exercise
by Bonnie Murphy
Even if you haven’t been active for a long time and you have no major health issues, with dedication, perseverance, and consistency you, too, can improve your life.
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Can exercise make you smarter? Maybe not, but it certainly may help your brain work more efficiently. Researchers looked at the brainwaves of two groups of elderly people, one athletic, the other sedentary. They found that the brainwaves of the athletic group more closely resembled those of younger people. This study strongly suggests that exercise can help people maintain their mental sharpness as they age.
Firsthand experience shows me that older adults who work out make better drivers because their minds are sharper. The reflexes of an 80-year-old exerciser are more than 20 times faster than those of a non-exercising adult. Being able to respond to traffic emergencies in a timely manner could mean the difference between a fender-bender and a fatal accident. Exercise is the most widely prescribed natural “pill” today. When done properly, it incorporates the body, mind and spirit.
Can you be athletic at any age? You betcha! The old school of thought was that once you lost it (be it strength, flexibility, stamina, and/or mental clarity), you could not get it back. I’m here to tell you that that way of thinking is outdated! Whatever the age, whatever the circumstance, with consistency and perseverance, you can regain whatever physical characteristics you thought were lost. As your body is exercised and becomes conditioned, it directly affects the brain and other motor skills.
Aging can be a wonderful trip. To age with grace and dignity, you need to be pro-active in your wellness regime. If you aren’t taking care of your body by fueling it with the proper food, hydrating it with the right amounts of water, and exercising properly, you can’t expect it to support you in your later years. You can equate your body to an automobile. Would you wait until you run out of gas to refuel? Would you wait until the engine overheated to check to see if your radiator was empty? Would you wait until the engine seized up before you changed the oil? Think about it! Take classes in nutrition; learn the proper amounts of water you need for your individual make-up; hire someone to help you set up an exercise program that is designed for your body and its needs. Then, adopt this knowledge as a lifestyle and live a quality life.
As you embark on your wellness journey, it is important that you do your homework and research the information that you are planning to adopt. An important tip is that no matter who or what source you decide to listen to, follow that one concept. Don’t try to pull in information from that person or that magazine or that newspaper article—the ton of conflicting information will drive you nuts. Find one person or source and stick to it. If you try to listen to every suggestion and take each person’s advice, it may get you so confused and overwhelmed that you decide to scrap the whole lifestyle change idea. Now, you might need to have a source for nutrition counseling and one for fitness training but, nonetheless, listen to just one person for each segment of your voyage. Learn to trust your instincts, your body and your coach.
An active lifestyle is so much more fun and rewarding than a sedentary one. Our bodies were designed to move. Even if you haven’t been active for a long time and you have no major health issues, with dedication, perseverance, and consistency you, too, can improve your life. Don’t forget to find time for rest and recuperation. Your muscles need to rest so that they can rebuild and be stronger for your next workout. Wait at least 48 hours between full body workouts.
For more information please contact: Bonnie Murphy at BFIT and Well. Fitness/Wellness Coaching for the “mature” woman. Phone: 907.646.4076 Email bonnie@bfitandwell.com; Website: www.bfitandwell.com
For more information please contact:
Bonnie Murphy at BFIT and Well. Fitness/Wellness Coaching for the “mature” woman. Phone: 907.646.4076 Email
bonnie@bfitandwell.com; Website: www.bfitandwell.com
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