Ball Squats
Squats can be hard on one’s knees and back if not right. Ball squats are a good way to learn proper form and take stress off your knees.
Exercise and Diabetes and Pre-Diabetes
Have You Been Told You Are Prediabetic or a Type I, II or Gestational Diabetic?
All of these conditions are defined by the body’s inability either to make or to use insulin. Insulin is a hormone that your body needs to help it turn glucose from the food we eat into energy. Think of insulin as the body’s messenger who collects glucose in the blood and delivers it to the cell receptor sites that, in turn, use the glucose to produce energy. Without enough insulin, glucose stays in the blood, and over time, this excess glucose builds up, leading to damage in your kidneys, heart, nerves, eyes and other organs.
Let’s look at what each condition is.
A person who is prediabetic suffers from a mild form of diabetes sometimes called “impaired glucose tolerance.” Being prediabetic is a major risk factor for developing type II diabetes. The primary risk factors for becoming prediabetic are poor nutrition and a lack of exercise.
Type I diabetes starts in childhood when the pancreas stops producing insulin. The primary risk factor is family history of this chronic disease.
Type II diabetes is sometimes called “insulin resistance.” Type II diabetes develops when the body’s cells can’t use the insulin that the pancreas produces. When cells are unable to absorb efficiently the glucose carried by insulin, the pancreas tries to compensate by producing more insulin. Eventually, it can’t keep up, and the body’s glucose level gets out of balance. Type II diabetes typically develops in adults, but it can begin any time in life. The childhood obesity epidemic is leading to an increase in type II diabetes among teenagers. The primary risk factor for this form of diabetes is being overweight or obese.
Gestational diabetes is triggered during pregnancy. It is caused by hormones that are produced by the placenta and that sometimes block the function of insulin in the mother’s body. Risk factors include weight, a history of glucose intolerance, a family history of diabetes and age.
The general risk factors for diabetes are a family history of the disease, ethnic background, age, a sedentary lifestyle, hypertension, low levels of HDL (good) cholesterol and high triglyceride levels.
Diabetes and prediabetes are increasing at alarming rates; an estimated 39% of women and 33% of men born in the year 2000 will develop diabetes during their lifetimes. In African American and Hispanic populations, the incidence of diabetes is expected to be even higher (45% to 53%). Both diabetes and prediabetes can lead to serious health problems including heart attack, peripheral arterial disease, stroke, blindness and kidney failure. Lifestyle changes including exercise and diet are important factors in the treatment of type 1 diabetes as well as the prevention and treatment of type II diabetes and pre diabetes. (This needs a citation. I have made tweaks to fit the style of the rest of the article, including using “II” instead of “2” and “prediabetes” instead of “pre-diabetes” [per Merriam Webster, “prediabetes” is correct.])
Fitness Resources trainers work with clients to design an exercise routine in an effort to prevent and manage diabetes.
An important part of any exercise program for the prevention and management of diabetes is increasing muscle mass (glucose receptor sites) through resistance training. Each 10% increase in skeletal muscle results in a 10% reduction in insulin resistance and a 12% reduction in prediabetes.
Researcher Arun S. Karlamangla, MD, PhD and associate professor of medicine in the division of geriatrics at the University of California, Los Angeles argues that “[i]t’s not just weight that matters, but what portion of your weight is muscle mass.” His point is clarified by John Buse, MD, PhD and chief of endocrinology at the University of North Carolina, Chapel Hill, who points out that muscle is among the most insulin-sensitive tissues in the body. “The more muscle mass you have,” says Buse. “the more glucose you can dispose of in response to insulin.”
Sources:
Journal of Clinical Endocrinology and Metabolism, September [year]
[From where did you get the quotes from these two doctors? You need the publication or web page, not just their names.]
John Buse, MD, PhD, chief of endocrinology at the University of North Carolina, Chapel Hill
Arun S. Karlamangla, MD, PhD, associate professor of medicine in the division of geriatrics at the University of California, Los Angeles
Flexible in Scheduling
Mark has helped to keep me in shape for many years (11 plus). He pushes me to do my best and adjusts the workout to accommodate my body’s “quirks”. Mark is very flexible in scheduling (makes it harder to find an excuse to not work out), and mixes up the workout so it doesn’t get boring. I once asked him if I would ever get to a point when I didn’t feel like “jelly” after my workout, and he said not if he is doing is job right! The facility is new, bright and has a good assortment of equipment.
P. Wigel
Clients of All Ages
I have been a fitness customer of Mark Mayes and Fitness Resources for many years. His trainers are experienced and in tune with the needs of clients of all ages. For me, the best part of working out with trainer Mike is that he keeps introducing new exercises and variations. The workout session is not predictable and boring at all. I love the ease of using Fitness Resources facilities. Very clean, good parking, anytime access and no hassles.
J. Camper
Kept Me Motivated
I worked out with Mike from July 2012 to May of 2013. He kept me motivated and helped me be accountable for my workouts. I learned a lot from him! He pushed me when I need pushed, was very friendly and made the workouts fun and varied so I was never bored!I lost a total of 35 lbs in that time and now have the mindset I was looking for where I am in the habit of working out and I’ve continued to do so since I have stopped training with him.
All the other staff was very friendly and knowledgeable. Great place and I will definitely go back if I need to!
L. Shepherd
Fat Burning-Long Duration Low Intensity VS Short Duration High Intensity
By Mark Mayes Cert. Health Fitness Specialist
What is the best way to burn fat low intensity for a long time or high intensity for a shorter time?
This has been an area of controversy and misconception for a long time. Mainly because the two concepts are not fully explained.
Lets start at the beginning as to why these concepts are used. The human body is a very complex machine and just like any other machine it needs fuel to perform activities. The types of fuel the body uses are fat, carbohydrates and proteins. The body uses each fuel differently and each one is an important part for proper function of the body. Fat is not as bad as it is made out to be, it is needed by many systems of the body and it is a high-octane fuel source. Fat gives the body the biggest bang for the buck when it comes to energy production. Fat is a slow burning fuel that produces large amounts of energy, where as carbohydrates and proteins are faster burning fuels with less energy produced.
The problem is when the fuel intake is not equal to the fuel used. Therefore, the body starts to store the excess fuel; all three-fuel sources over time can be converted to body fat.
When a person wants to lose weight (excess fuel) they must produce a large amount of energy, this energy is measured by calories. Fat requires the most calories (9 cal.), Carbohydrates and Protein (4 cal.). This is where the controversy starts in order for a person to decrease body weight, most research shows that a large number of calories need to be burned per day. And where the calories come from does not matter. If a person only wants to burn fat calories it takes a long time (duration) at a lower intensity so as not to use as many calories from any other fuel sources. So after an hour a person 1 may burn 500 calories, 80% of the calories coming from fat. This sounds good 80% fat production.
Now lets say person 2 works at a higher intensity for 45 minutes and this person burns 900 calories and 60% of those calories are from fat. The higher intensity method does not sound as impressive until you do the math. The higher intensity workout may not use as many calories from fat as far as the percentage, but the over all calorie expenditure is more. Most research to date in the area of weight loss supports the higher intensity for weight loss.
The next question is “How do I determine the right intensity for burning the most calories”.
The easiest way to determine the intensity (Target Training Zone) is to use the following formula:
Target Training Zone (TTZ)
– 220 minus your age = Maximum Heart Rate (MHR).
-Multiply .65% times MHR = low end of TTZ
-Multiply .85% time MHR = top end of TTZ
In order to burn the most calories it is best to keep ones heart rate in the target training zone for twenty minutes, building on the time as you get in better shape.
To summarize a person burns more calories from fat at lower intensity; in fact you are burning more fat than carbohydrates as you read this. But at a higher intensity one will burn more calories and more of those calories will come from fat even if the percentage is lower.
J Easterling
I came to Fitness Resources overweight and without an athletic bone in my body. I needed the personal attention and motivation of a personal trainer to get me started.
Mark pushed when I needed pushed, and he let off when I had had too much. Fitness Resources was also not a big, intimidating gym with a thousand people all the time; it was a nice, comfortable environment for me to get started and then progress. In 2012, I lost 70 pounds through the personal training sessions with Mark, the kettlebell classes offered and the use of all the cardio equipment. In 2013, I look forward to more success and reaching new fitness goals, and I will always be thankful to Mark and Fitness Resources for getting me started!
Individual results may vary based on a variety of factors.
Chris Stenger
It’s been about three years since the “beached whale” photo. . . . A lot of hard work, diet and exercise. More than 50 pounds lighter. Thanks to Mark and Fitness Resources for keeping me motivated.
Individual results may vary based on a variety of factors.
- ‹ Previous Page
- 1
- …
- 20
- 21
- 22
- 23
- Next Page ›
