by Geoff Thomas, Head Trainer, Orangetheory Fitness
Your fitness goal should never be to lose weight. Let that sink in for a moment. Your true goal with any fitness regimen should be to lose fat. You see, if you only focus on the scale and lowering that number, you may be losing valuable muscle instead, which can result in long-term fat gain and ultimately bigger numbers on that scale. Trainers often, myself included, toss around the phrase “muscles weighs more than fat,” but what does that really mean to you as our clients? The truth is that when placed on a scale, one pound of fat is going to weigh the same as one pound of muscle – just like one pound of bricks is going to weigh the same as one pound of feathers. Where the confusion comes in is that muscle and fat differ in density (muscle is about 18% more dense than fat) and one pound of muscle occupies less space (volume) than one pound of fat. When the number on the scale does not budge, it is important to remind yourself that the scale only shows you a portion of what is going on. It is only showing your total body weight – which includes fat, muscle, bones, organs, skin, etc. and not the composition of that weight within your body. Your total body weight represented on the scale may be the same as when you started your weight loss program, BUT if you are building muscle mass and losing fat tissue, your body composition will be much different and you will find those clothes fit better despite the scale saying the same number. Utilizing a different number other than just the one on the scale is a great way to reengage in your fitness journey and give you a more accurate idea of what’s going on inside your body. A body composition scan like the InBody we use at Orangetheory Fitness will give you those numbers and with the help of a trainer you can interpret these numbers to customize the best fitness plan for you. Geoff Thomas is the Head Trainer, ORANGETHEORY FITNESS AFAA Certified Personal Trainer
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by Geoff Thomas of Orange TheoryA well-rounded physical activity program includes aerobic exercise and strength training exercise, but not necessarily in the same session. High Intensity Interval Training (HIIT) helps maintain or improve cardiorespiratory and muscular fitness and overall health and function. HIIT is commonly 12 to 20 minutes of training at 84% or higher of your maximum heart rate, the maximum number of times your heart will beat in a minute without overexerting yourself. The workout continues with the alternating work and relief periods totaling 30-60 minutes.
HIIT training has been shown to improve: aerobic and anaerobic fitness blood pressure cardiovascular health insulin sensitivity (which helps the exercising muscles more readily use glucose for fuel to make energy) cholesterol profiles abdominal fat and body weight while maintaining muscle mass Interval training has been an integral part of athletic training programs for many years because a variety of sport and recreational activities require short bursts of movement at high intensities. Interval training is becoming an increasingly recognized and well-liked method of training. The incorporation of interval training into a general conditioning program will optimize the development of cardiorespiratory fitness as well as numerous other health benefits. The physiological theory behind the Orangetheory workout is known as “Excess Post-Exercise Oxygen Consumption,” or EPOC. By providing you with a heart-rate monitor and POD, we can monitor your 5-zone interval training sessions. During the 60-minute workout, you will perform multiple intervals designed to produce 12 to 20 minutes of training at 84% or higher of your maximum heart rate. This program design produces workout "Orange" or “afterburn” effect, which is an increased metabolic rate for 24 to 36 hours after the workout. When combining the amazing workout with EPOC, our clients burn an average of 500 to 1000 calories. by Isaiah White, Owner & Personal Trainer at Every Body Fitness
Photo by Stacey Lynne
by Dr. Rosanne Faull
The Loss of Memory and the Fear of Dementia are not only ‘hot’ topics, but a concern we have as we age. We all know someone - family member, famous people, Ronald Reagan and Dear Abby (Abigail Van Buren), who have developed dementia. Research is on-going and watching the evening news advertizes more than one medication to ‘slow’ or ‘lessen’ the effects of dementia. There are computer games, such as ‘Lumosity Brain Games’ to exercise memory and attention. Seniors with hearing loss are significantly more likely to develop dementia over time than those who retain their hearing, a study by John Hopkins University and National Institute on Aging researchers suggests. Although the reason for the link between the two conditions is unknown, the investigators suggest that a common pathology may underlie both and/or the strain of decoding sounds over the years may overwhelm the brains of people with hearing loss, leaving them more vulnerable to dementia. Also hearing loss can lead to social isolation, which is a known risk factor for dementia and cognitive disorders. The John Hopkins University study looked at research from the Baltimore Longitudinal Study on Aging (BLSA) starting in 1990 -1994. Hundreds of volunteers were closely followed with repeat examinations every one to two years. Twenty-five percent of initial 639 had some hearing loss but no dementia. By 2008, 58 of those had developed dementia. The researchers found that study participants with hearing loss at the beginning of the study were significantly more likely to develop dementia by the end. The more severe the hearing loss they had, the more likelihood of developing the memory-robbing disease. Frank Lin, M.D., John Hopkins University, explains that even after the researchers took into account other factors that are associated with risk of dementia, including diabetes, high blood pressure, age, sex and race; hearing loss and dementia were still strongly connected. He states that: “A lot of people ignore hearing loss because it’s such a slow and insidious process as we age. Even if people feel as if they are not affected, we’re showing that it may well be a more serious problem.” Whatever the cause, the scientists report, their finding may offer a starting point for intervention – even as simple as hearing aids – that could delay or prevent dementia by improving patients’ hearing. Start your new year with a healthy resolution: Get your hearing evaluated. This medical hearing evaluation is paid by insurance, even Medicare, when it is done by a Doctor of Audiology with a medical referral. Learn if you have a hearing deficit and if so, what may help you hear better. Stay involved with your family and friends and keep your brain stimulated with clear, loud speech and sounds. Rosann W. Faull, Au.D, CCC-A Board Certified Doctor of Audiology www.drfaull.com 904-262-5550 |
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December 2021
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