The previous Science Friday blog post (January 12, 2018) featured research that indicated exercisers may receive more health benefits from endurance work if they had more lean muscle mass and less body fat. In lean individuals, endurance exercise 3 times per week was associated with a change in the intestinal microbiome that lead to increased gut production of protective substances called short-chain fatty acids (SCFA).
An article, “How to Lift Weights to Lose Weight”, by Cinnamon Janzer for Under Armor’s MyFitnessPal.com blog has helpful suggestions on how to start increasing lean muscle mass. Janzer’s piece focuses on weight loss, and the quoted expert, Bill Evans, explains how achieving a greater muscle mass allows sustained calorie burning because of a consequent increase in metabolic rate. The article reports that the expert’s research work with women showed only 2 days per week was required to see changes.
Other reasons to strength train have been highlighted by Earned Runs training plans. Above all to be STRONGER!!! And to avoid injury while running, walking, cycling, etc. Evans makes a great point that previously weak individuals generally become more active because they CAN!
Janzer’s advice: start anytime and workout at home. The article goes on to offer suggestions on how to strength train at home.
Earned Runs take: one of the advantages of starting strength training at home is that it allows working with lower weights and increasing weights in smaller increments. Many gyms will have several sets of 5, 10, 15, and 20 pound dumbbells on hand. Beginners may find it easier to progress using their own 3, 4, 5, 6, 7, 8, 9, and 12 pound weights until comfortable performing prescribed exercises. After confidence is gained at home, trying a session in the gym weight area may be less daunting.
As the DRAFTmagazine.com article urged (featured in a previous blog post January 13, 2018), “just start”!
RUN & MOVE HAPPY!
Science Friday: Microbiome Research
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device.
EARNED RUNS is edited and authored by me, runner and founder. In 1978 I began participating in 10K road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health and longevity.
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