John Kelly's blog

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Study shows how people waste time exercising

personal trainers at work personal training New Orleans

In a study, one group lifted weights for nine weeks (Continuous resistance training – CRT), while another group lifted for six weeks followed by a three weeks rest (Periodic resistance training - PTR). After the first nine week cycle the groups’ results were similar. The cycle was repeated for nine more weeks, and PTR group’s results were significantly higher.

A quote from the study, Comparison of muscle hypertrophy following 6-month of continuous and periodic strength training:

“Increase in muscle cross-sectional area [of muscle] and strength during the second 3-week detraining/6-week retraining cycle were significantly higher in the PTR group than in the CTR group.”

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For women to decrease mortality risk: lift weights like your life depends on it

personal trainers at work personal training New Orleans

A study followed 750 women aged 50-94 years for a decade.  Researchers wanted to see the effect of changes in bone mineral density (BMD) and appendicular lean mass (ALM) on mortality. The study found that deaths increased as BMD and ALM diminished irrespective of age.

A quote from the study, Musculoskeletal decline and mortality: prospective data from the Geelong Osteoporosis Study:

“Poor musculoskeletal health increased the risk for mortality independent of age. This appears to be driven mainly by a decline in bone mass. Low lean mass independently exacerbated mortality risk, and this appeared to operate through poor health exposures.”

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Daisy Mettlach-Holderfield 1982 - 2017

personal trainers at work personal training New Orleans

On Friday, August 12 Daisy came to work as usual. Out of nowhere she collapsed and lost consciousness. We learned later that she had suffered a hemorrhagic stroke brought on by several tumors in her brain. She was rushed to the hospital for life-saving brain surgery.

Against the odds she returned to work, first in a wheelchair and then with the aid of a walker. Her husband Scott drove her to and from work every day. Eventually she drove herself. She appeared to be getting stronger every day, but we couldn't see what was going on inside her body. We saw the outward manifestation of her fight against disease.

She fought bravely. Words are inadequate to describe that bravery. Daisy was a sweet and kind often docile person who also possessed a fierce determination which surprised us all. She was well liked, respected, and very good at her job. She had a positive impact on the lives of her many clients. She was a part of our lives for ten years, and she will be in our hearts forever.

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A long list of cardiorespiratory fitness benefits from high intensity interval training

personal trainers at work personal training New Orleans

From the American Heart Association Scientific Statement, Importance of Assessing Cardiorespiratory Fitness in Clinical Practice: A Case for Fitness as a Clinical Vital Sign: A Scientific Statement From the American Heart Association | Circulation, an excerpt:

“Cardiorespiratory fitness is a potentially stronger predictor of mortality than established risk factors such as smoking, hypertension, high cholesterol, and type 2 diabetes mellitus.”

It is important to note that muscles stimulate the cardiovascular system to make positive changes, not the other way around. When the muscles are too weak to push the cardiovascular system, cardiorespiratory fitness declines. High intensity interval training (HIIT) increases strength and promotes cardiorespiratory fitness. The benefits:

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How to increase human growth hormone naturally

personal trainers at work personal training New Orleans

Human growth hormone (hGH) is necessary for:

  • Growth when we are young
  • Maintenance and repair and of our body after stresses such as exercise 
  • Combating the adverse effects of aging

 

You can increase hGH without a prescription.  From this article The Exercise-Induced Growth Hormone Response in Athletes: 

"Resistance training results in a significant exercise-induced growth hormone (EIGR) .…An exercise intensity above lactate threshold and for a minimum of 10 minutes appears to elicit the greatest stimulus to the secretion of hGH."

And this:

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Endorphins the body's natural high

personal trainers at work personal training New Orleans

Imagine being pleasantly euphoric with a lower stress level and having less aches and pains, lower blood pressure, and sounder sleep. You can get there without a pill.

Endorphins, endogenous opiates, produce a natural high. They are produced by the central nervous system and the pituitary gland as a response to stimuli such as pain, fear, or stress. Endorphins alleviate the discomfort associated with the exertion of exercise, and can remain elevated for hours and even into the next day.

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Essential exercise to combat arthritis

personal trainers at work personal training New Orleans

Arthritic pain leads to decreased activity, decreased range of motion, and accelerated loss of muscle (rheumatoid cachexia). This leads to lower energy levels and an increased likelihood of injury. Serious injuries from falling will lead to a life cut short with a greatly diminished quality of life. This decrease in activity also leads to an increased incidence of cardiovascular disease.

It doesn’t have to be that way. According to this Arthritis Foundation article, Strength Training is Essential for Arthritis, strength training will: reduce pain, increase range of motion, burn calories, and boost bone density. The catch is finding the type exercise that will strengthen muscles and not exacerbate pain.

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Best to make changes while you still have that option

personal trainers at work personal training New Orleans

“When people are ready to, they change. They never do it before then, and sometimes they die before they get around to it. You can't make them change if they don't want to, just like when they do want to, you can't stop them.”  Andy Warhol

People intend to change, but often don’t follow through. It has been my observation that most people don’t change until they hit bottom. Heart surgery and kidney removal will usually do it. Having your doctor inform you that you might have had a silent heart attack will usually do it.

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Strength training decreases chance of liver disease

personal trainers at work personal training New Orleans

Nonalcoholic fatty liver disease (NAFLD) is fast becoming the most common chronic liver condition in many parts of the world. Losing weight will reduce the likelihood of NAFLD, and according to this study Resistance exercise reduces liver fat and its mediators in non-alcoholic fatty liver disease independent of weight loss:  

"Resistance exercise specifically improves NAFLD independent of any change in body weight. "

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Avoiding the Fat Trap

personal trainers at work personal training New Orleans

Gastric hormones are programmed to restore fat stores after weight loss. The appetite stimulating hormone ghrelin remains high after weight loss, while hunger suppressing hormones, peptide YY and leptin, remain low. Lower leptin levels also lower one’s metabolism. The end result is more hunger and a lower metabolism.

According this NY Times article,  this state of more hunger and lower metabolism lasts a long time. A quote:

“Preliminary research at Columbia suggests that for as many as six years after weight loss, the body continues to defend the old, higher weight by burning off far fewer calories than would be expected.”

Well, it’s no wonder; a study that examined 60 years of trials found the common dieting outcome is weight regain or trivial loss.

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