Supercharge Your Fitness with Strength Training
Los Angeles and Santa Monica!

Research in Los Angeles and Santa Monica has shown that strengthening exercises are both safe and effective for women and men of all ages, including those who are not in perfect health. In fact, people with health concerns —including heart disease or arthritis—often benefit the most from an exercise program that includes lifting weights a few times each week.

Strength training, particularly in conjunction with regular aerobic exercise, can also have a profound impact on a person’s mental and emotional health as well as their overall fitness.

Benefits of Strength Training
There are numerous benefits to strength training regularly, particularly as you grow older. It can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them:

• arthritis
• diabetes
• osteoporosis
• obesity
• back pain
• depression

Arthritis Relief
Tufts University recently completed a strength-training program with older men and women with moderate to severe knee osteoarthritis. The results of this sixteen-week program showed that strength training decreased pain by 43%, increased muscle strength and general physical performance, improved the clinical signs and symptoms of the disease, and decreased disability. The effectiveness of strength training to ease the pain of osteoarthritis was just as potent, if not more potent, as medications. Similar effects of strength training have been seen in patients with rheumatoid arthritis in Santa Monica.

Restoration of Balance and Reduction of Falls
As people age, poor balance and flexibility contribute to falls and broken bones. These fractures can result in significant disability and, in some cases, fatal complications. Strengthening exercises, when done properly and through the full range of motion, increase a person’s flexibility and balance, which decrease the likelihood and severity of falls. One study in New Zealand in women 80 years of age and older showed a 40% reduction in falls with simple strength and balance training.

Strengthening of Bone
Post-menopausal women can lose 1-2% of their bone mass annually. Results from a study conducted at Tufts University, which were published in the Journal of the American Medical Association in 1994, showed that fitness strength training increases bone density and reduces the risk for fractures among women aged 50-70.

Proper Weight Maintenance
Strength training is crucial to weight control, because individuals who have more muscle mass have a higher metabolic rate. Muscle is active tissue that consumes calories while stored fat uses very little energy. Strength training can provide up to a 15% increase in metabolic rate, which is enormously helpful for weight loss and long-term weight control. Important fitness facts Santa Monica!

Improved Glucose Control
More than 14 million Americans have type II diabetes—a staggering three-hundred percent increase over the past forty years—and the numbers are steadily climbing (rates are also climbing in Santa Monica). In addition to being at greater risk for heart and renal disease, diabetes is also the leading cause of blindness in older adults. Fortunately, studies now show that lifestyle changes such as strength training have a profound impact on helping older adults manage their diabetes. In a recent study of Hispanic men and women, 16 weeks of strength training produced dramatic improvements in glucose control that are comparable to taking diabetes medication. Additionally, the study volunteers were stronger, gained muscle, lost body fat, had less depression, and felt much more self-confident with a higher level of fitness

Healthy State of Mind
Strength training provides similar improvements in depression as anti-depressant medications. Currently, it is not known if this is because people feel better when they are stronger or if strength training produces a helpful biochemical change in the brain. It is most likely a combination of the two. When older adults participate in strength training programs, their self-confidence and self-esteem improve, which has a strong impact on their overall quality of life. With the stressful lives that folks in Santa Monica lead, this is especially important.

Sleep Improvement
People who exercise regularly enjoy improved sleep quality. They fall asleep more quickly, sleep more deeply, awaken less often, and sleep longer. As with depression, the sleep benefits obtained as a result of fitness strength training are comparable to treatment with medication but without the side effects or the expense.

Healthy Heart Tissue
Strength training is important for cardiac health because heart disease risk is lower when the body is leaner. One study found that cardiac patients gained not only strength and flexibility but also aerobic capacity when they did strength training three times a week as part of their rehabilitation program.

This and other studies have prompted the American Heart Association to recommend strength training as a way to reduce risk of heart disease and as a therapy for patients in cardiac rehabilitation programs. Many of these fitness programs are being conducted in Santa Monica and surrounding areas.

Physical Activity Improves Women’s Health
for the Better in Los Angeles

An active Los Angeles lifestyle can help every woman.
Being physically active can provide these health benefits:

• Reduces your risk of dying from heart disease or stroke

• Lowers your risk of getting heart disease, stroke, high blood pressure, colon cancer, and diabetes

• Lowers high blood pressure

• Helps keep your bones, muscles, and joints healthy

• Reduces anxiety and depression and improves your mood

• Helps you handle stress

• Helps control your weight

• Protects against falling and bone fractures in older adults

• May help protect against breast cancer

• Helps control joint swelling and pain from arthritis

• Gives you more energy

• Helps you sleep better

• Helps you look better

Physical activity also is an important part of weight loss treatment. If you are overweight or obese, losing weight can lower your risk for many diseases. A growing number of women are overweight or obese.

Being overweight or obese increases your risk of heart disease, type 2 diabetes, high blood pressure, stroke, breathing problems, arthritis, gallbladder disease, sleep apnea (breathing problems while sleeping), osteoarthritis, and some cancers.

Obesity is measured with a body mass index (BMI). BMI shows the relationship of weight to height. Women with a BMI of 25 to 29.9 are considered overweight, whereas women with a BMI of 30 or more are considered obese.

All adults (aged 18 years or older) who have a BMI of 25 or more are considered at risk for premature death and disability from being overweight or obese. These health risks increase as the BMI rises. Your Santa Monica health care provider can help you figure out your body mass.

Not only are Santa Monica health care providers concerned about how much fat a person has, but also where the fat is located on the body. Women with a “pear” shape tend to store fat in their hips and buttocks.

Women with an “apple” shape store fat around their waists. For most women, carrying extra weight around their waists or middle (with a waist larger than 35 inches) raises health risks (like heart disease, diabetes, or cancer) more than carrying extra weight around their hips or thighs

How much physical activity should I do?
Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.

To lower the risk of chronic disease, get at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week. Most people can get greater health benefits by engaging in physical activity of more vigorous intensity or longer duration.

To help manage body weight and prevent gradual, unhealthy body weight gain, get about 60 minutes of moderate- to vigorous-intensity activity on most days of the week, while not exceeding caloric intake requirements.

To keep weight loss off, get at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements.

Some people in Santa Monica may need to consult with their doctor before participating in this level of activity. Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.

How can I prevent injuries when I exercise?
If you’re not active at all or have a medical problem, start your program with short sessions (5 to 10 minutes) of physical activity and build up to your goal.

Before you start your activity, be sure to warm up for 5 to 10 minutes. Use the right equipment-whether it’s walking shoes, running shoes, or knee pads-make sure it’s in good condition and right for your skill level. Drink water before, during, and after exercise.

At the end of your physical activity, cool down by decreasing the intensity of your activity so your heartbeat is normal. Be sure to stretch. If your chest feels tight or painful, or you feel faint or have trouble breathing at any time, stop the activity right away and talk to your health care provider.

I am a larger woman. Can I be physically active?
Very large people face special challenges trying to be active. You may not be able to bend or move in the same way that other people can. It may be hard to find clothes and equipment for exercising. You may feel self-conscious being active around other people. Facing these challenges is hard, but it can be done!

The Weight Control Information Network says that non-weight-bearing activities, like swimming or water workouts, put less stress on your joints because you don’t have to lift or push your own weight. If your feet or joints hurt when you stand, non-weight-bearing activities may be best for you.

• Use different jogging, walking, or biking paths in Santa Monica to vary your routine.

• Exercise with a friend or family member.

• If you have children, make time to play with them outside. Set a positive example!

• Make health activities into social occasions-have dinner after you and a friend work out.

• Read health books or magazines to inspire you.

• Set specific, short-term goals, and reward yourself when you achieve them.

• Don’t feel badly if you don’t notice body changes right away.

• Make your activity a regular part of your day, so it becomes a habit.

• Build a community group in Santa Monica to form walking clubs, build walking trails, start exercise classes, and organize special events to promote physical activity.

“Do I need to talk to my health care provider in Santa Monica before I start?

Talk to your health care provider before you start any physical activity if you:

• Have heart disease or had a stroke or are at high risk for them

• Have diabetes or are at high risk for it

• Are obese (body mass index of 30 or greater)

• Have an injury (like a knee injury)

• Are older than age 50

• Are pregnant

A Little Prep Can Keep You on
Your Fitness Program

If your job keeps you on the road, you know how challenging it can be to maintain your fitness program. Hours of travel and back-to-back meetings may leave little room in your schedule for exercise. But it’s not a lost cause. A little dedication and planning can help you stay in shape when you’re traveling.

Pack for fitness

Before your trip, call your hotel and ask about on-site or nearby fitness facilities. Then pack accordingly. You may want to bring:
• Athletic shoes
• Exercise clothing
• Swimsuit
• Jump-rope
• Resistance tubing
• Tennis racket
• Music and headphones
• Exercise video or DVD

If you prefer a quicker pace, ask the hotel staff about renting in-line skates or a bicycle. Start right away

Wear your walking shoes when you travel. If you’re traveling by plane, store your carry-on bags in a locker and walk briskly through the terminal while you’re waiting for your flight. Pump your arms to increase your heart rate. During your flight, get up once an hour to stretch and walk.

If you’re traveling by train, walk through the cars occasionally. Walk outdoors when the train stops to let passengers on and off. If you’re driving, take frequent breaks to get out and stretch. Even a short walk around a rest area can boost your mood and energy level.

Check out the facilities

When you arrive at your destination, check out the fitness facilities at your hotel or a nearby health club. Then schedule time for a workout. If the options seem limited, get creative:

• Use the halls. Walk up and down the hotel halls. Better yet, climb the stairs between hallway laps.

• Get wet. Swim laps in the hotel pool.

• Skip rope. Use a jump-rope in the hotel’s fitness room or at the edge of the parking area.

• Do jumping jacks. Try a few sets right in your room.

• March in place. Pump your arms to increase your calorie-burning power.

• Try aerobics. Follow an aerobics program on TV, or play an exercise video or DVD from home.

• Use resistance tubing. These stretchy tubes offer weight-like resistance when you pull on them. You can use resistance tubing to build strength in nearly any muscle group.

• Take advantage of your own body weight. Try push-ups, abdominal crunches and leg squats.

Stick to your routine

If you’re used to early morning, noon or evening workouts, try to exercise at the same time when you travel. Maintaining your normal routine can help you adjust to time changes and the stress of business travel.

If jet lag or extreme schedule changes leave you exhausted, try a shorter or lighter workout. It’s OK to take it easy once in a while, but remember the energizing effect of regular exercise — which may be just what you need to get down to business.

If your job keeps you on the road, you know how challenging it can be to maintain your fitness program. Hours of travel and back-to-back meetings may leave little room in your schedule for exercise. But it’s not a lost cause. A little dedication and planning can help you stay in shape when you’re traveling.

Pack for fitness

Before your trip, call your hotel and ask about on-site or nearby fitness facilities.
Then pack accordingly. You may want to bring:
• Athletic shoes
• Exercise clothing
• Swimsuit
• Jump-rope
• Resistance tubing
• Tennis racket
• Music and headphones
• Exercise video or DVD

If you prefer a quicker pace, ask the hotel staff about renting in-line skates or a bicycle. Start right away

Wear your walking shoes when you travel. If you’re traveling by plane, store your carry-on bags in a locker and walk briskly through the terminal while you’re waiting for your flight. Pump your arms to increase your heart rate. During your flight, get up once an hour to stretch and walk.