COMPLETE TRANSCRIPT (+ SOURCES) IN ACCORDION
I am extra excited about today’s episode. That’s because we are talking about one of my favorites things to do for myself, to teach, to encourage, and to guide people. And that is to “move my fanny”—I mean, exercise. Hey, I am aware that the expression ‘move your fanny’ has a very different meaning in British English but I am still using. So, please pardon my Brazilian English.
In today’s episode, I am going to tell you, and maybe influence your choices when it comes to the modality of exercise you practice. I am on a mission to assure you give your heart a lift at least 2x a week instead of taking it for a ride.
Maria, what the heck does that mean? Great question and I am glad you asked.
It means that I want you, so does your health, brain, mind, and all your organs, want you challenge your muscles with resistance at least 2x a week. This is especially true for women who seem shy grabbing dumbbells, barbells, and even resistance bands. Women, more and earlier than men, benefit a great deal from resistance training. The studies are finally catching up and I am happy to see them.
I added a few images to the video version of this episode. Catch the video on my YouTube channel or right here on the video for your transcript.
And let me remind you that whenever you are ready to rock and roll and transform your health and fitness, let’s do it TOGETHER. Go to www.BeFabBeYou.com. I’d love to be part of your wellness journey.
Are You Ready To Move Your Fanny?
The Physical Activity Guidelines for aerobic activity are of 150 minutes of moderate-intensity a week or of 75 minutes of vigorous-intensity. The guidelines for muscle-strengthening are of two (2) or more days a week that work all major muscle groups such as legs, back, hips, abs, chest, shoulders, and arms.
Where do you fall?
In the first, second, or the third (unreported sedentary) group? I am NOT here to judge at all. This is your journey, your life.
Yet, I say you DESERVE to reach another level of physical and mental capacity by incorporating physical activity on a consistent basis into your life. Your beginning point is YOURS. Where you are is 100% fine as long as you start moving more and leveraging its benefits.
As a Nutritional Endocrinology Practitioner and Fitness Trainer, my mission is to influence and guide people just like you to use exercise for longevity while maximizing their time.
We are all freaking busy. That’s the number one excuse I hear (and you too).
I will be bold to keep reminding you that there is no wealth without health.
EXERCISE IS THE BEST FREE PILL AVAILABLE IN THE MARKET.
Most people think of exercise for weight loss. They get really discouraged and even give [exercise] up because they don’t see the number on the scale change fast enough.
In addition, I bet most people want to lose fat, especially visceral fat, more than they want to lose weight. There is a big difference between weight and fat loss. In fact, I will talk about this next episode.
For now, let me just say that visceral fat, the fat stored around several organs in the abdominal area is the bad guy. Visceral fat is the kind releasing pro-inflammatory chemicals and it’s also known to be associated with insulin resistance (IR).
Here it goes…Maria is talking about insulin resistance AGAIN. Yeah, blood sugar regulation and IR are central to overall health. My goal is to raise your awareness, help you understand it, and help you beat it. Got it?
What Does Exercise Have To Do With All This and Heart Health?
A lot!!!! I will offer more details next episode as well.
Exercise is one of the most effective ways to improve insulin resistivity. And let me remind you that IR is correlated with Obesity, Type 2 Diabetes, PCOS, Hypertension, Brain Diseases, Aging, and more.
Is there one modality of exercise “better” than the other?
YES, there is!!!
Let me back up a little and talk about these modalities. I am referring to:
Today, I am focusing on aerobic and resistance training.
The physiologic adaptations to aerobic and resistance exercise are distinctly different. Aerobic exercise improves cardiovascular adaptations that increase peak oxygen consumption without significantly changing strength, whereas resistance exercise improves neuromuscular adaptations that increase strength without significantly changing peak oxygen consumption.
As the stats I shared earlier confirmed, most people exercisers are into aerobic exercise and missing out on the amazing benefits of resistance training.
Here is what the studies say about aerobic versus resistance training:
How many people do you know who love running and rarely grab some dumbbells or barbell to lift weight? Most runners and believe their legs are strong and don’t need strengthening.
The fact that someone is walking, cycling, and running consistently is FANTASTIC since half of the adult Americans aren’t meeting the guidelines.
The legs of a consistent runner are in pretty good shape and have great endurance but they are not necessarily strong. Building muscular strength required a different form of exertion. A runner’s legs aren’t used to press lots of weight like someone doing squats. The same will apply to a weight lifter going for a 5K. Likely, her legs will fatigue quickly.
Both are important components of fitness and health. The best is to have both strong legs and endure distance.
I will discuss more the combo of cardio and resistance training next episode when I touch on the other modalities of exercise. I will also dive a little deeper into the relationship between muscle and insulin resistance.
Are you ready to give your heart a lift?
I hope I have given you a few great reasons to assure you are challenging your muscle at least twice a week.
Today, your homework is to take inventory. Grab a pen and your wellness journal and answer the following questions for yourself—if not for you, answer for your children, grandchildren, and loved ones who want to age beautifully and be mentally cognitive, and physically functional!!!
I would love to learn your answers to these questions. Shoot me an email at info@BeFabBeYou.com.
And as always, when you are ready to take your health and fitness to the next level, schedule a complimentary session at BeFabBeYou.com. Let’s discuss where you’re at, your goals, and barriers in your way. I will help you establish a plan of attack and we will rock and roll together.
Have a question, submit it at www.BeFabBeYou.com/podcastquestion
Thanks for listening and for sharing this podcast with your friends and family. Talk to you soon!
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MEDICAL DISCLAIMER: This podcast is for educational purposes only. It is not a substitute for professional care by a doctor or other qualified medical professional and is provided on the understanding that it does not constitute medical or other professional advice or services.