The Best Kept Secret to Controlling Diabetes

“My diabetes is so under control, my Doctor doesn’t even want to see me anymore.”- Larry H.

This is every patient’s dream outcome. And if you’ve got diabetes you know that frequent trips to the doctor are pretty common.

It’s a shame more people with diabetes aren’t doing what Larry did to get his levels under control.

What’s that? You want to know what he’s been doing?

Slow-motion strength training of course 😉

 

What is Diabetes?

“Diabetes is a chronic (long-lasting) health condition that affects how your body turns food into energy.

If you have diabetes, your body either doesn’t make enough insulin or can’t use the insulin it makes as well as it should. When there isn’t enough insulin or cells stop responding to insulin, too much blood sugar stays in your bloodstream.” (CDC)

 

Who Gets Diabetes?

Just about anyone can develop diabetes, but first let’s decipher the difference between the different types. There are two main types:

 

  • Type I Diabetes: an autoimmune disease typically diagnosed in children and young adults. There is no prevention for this type.
  • Type II Diabetes: 90% of people with diabetes have this type. It is generally a result of unhealthy lifestyle factors such as diet and lack of exercise/activity.

 

How serious is it?

Very serious if not controlled.

“In the United States, 88 million adults—more than 1 in 3—have prediabetes. With prediabetes, blood sugar levels are higher than normal, but not high enough yet to be diagnosed as type 2 diabetes” (CDC.)

The very serious thing about prediabetes and diabetes is it raises your risk for other serious issues like heart disease, kidney disease, vision loss, stroke and even loss of limbs.

Diabetes is also strongly correlated with obesity- a major cause of many health issues.

Producing a lot of insulin can lead to both diabetes and weight gain.

One solution is to decrease the need for insulin by improving insulin sensitivity… strength training.

 

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How Do You Control It?

Fortunately, strength training improves insulin sensitivity, and therefore also decreases insulin in the blood.

Men and women between 50 and 70 years old strength trained for four months in one study [2]. They performed full body workouts three times per week, with each workout featuring 10 exercises. At the end, the trainees improved their insulin sensitivity by 21%.

A second study was similar in terms of length and age group [3], except the workout included only five exercises per session. The result was similar: a 25% improvement in insulin sensitivity. And, the trainees lost averages of 3 and 8.4 lbs of fat.

Effective strength training can help keep your insulin levels in check, helping you to manage your weight while reducing risk of diabetes.

 

How Does Strength Training Improve it?

People with type 2 diabetes have an abundance of glucose in their blood, an amount of blood sugar beyond what is considered a healthy level. High intensity exercise, such as strength training, is the only type of exercise that uses predominantly glucose as fuel.

One study conducted at Louisiana State University lasted nine months and the participants were men and women of various ethnicity and averaged 56 years of age. The average starting hemoglobin A1c (a measure of blood glucose over three months) was 7.7%. Six and a half percent is considered the minimum amount for type 2 diabetes.

The strength training regimen featured:

  • nine exercises targeting major muscle groups in the upper and lower body
  • each exercise was performed for one set
  • workouts were conducted twice per week

At the end of the study, the diabetic men and women experienced improvements in hemoglobin A1c ranging from 0.3 to 1.0%.

Forty-one percent of the participants improved by 0.5% or more, or were at least able to decrease their medications.

To put this into real-life perspective, a decrease in hemoglobin A1c as small as 0.3% is significant: it can translate to years of life regained.

The strength training program required a total of only 30 to 40 minutes per week, and the participants also walked approximately 100 minutes per week (an average of about 14 minutes of walking a day).

At The Perfect Workout, we know of a number of people with type 2 diabetes who improved their blood glucose with strength training and no other changes in their lifestyle.

They simply showed up for a high-intensity strength training session twice per week for about 20 minutes each visit.

That’s good news for people with diabetes looking to improve their health and extend their lives.

 

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References

Church, T. S., Blair, S. N., Cocreham, S., Johannsen, N., Johnson, W., Kramer, K., … & Earnest, C. P. (2010). Effects of aerobic and resistance training on hemoglobin A1c levels in patients with type 2 diabetes. JAMA: The Journal of the American Medical Association, 304(20), 2253-2262.

Turner, R. C., Holman, R. R., Cull, C. C., Stratton, I. M., Matthews, D. R., Frighi, V., …Hadden, C. (1998). Intensive blood-glucose control with sulphonylureas or insulin compared with conventional treatment and risk of complications in patients with type 2 diabetes (UKPDS 33). The Lancet (British Edition), 352(9131), 837.

Cauza, E., Hanusch-Enserer, U., Strasser, B., Ludvik, B., Metz-Schimmerl, S.,…Pacini, G. (2005). The relative benefits of endurance and strength training on the metabolic factors and muscle function of people with type 2 diabetes mellitus. The Archives of Physiology and Medical Rehabilitation, 86(8), 1527-1533.

Brooks, N., Layne, J. E., Gordon, P. L., Roubenoff, R., Nelson, M. E. Castaneda-Sceppa, C. (2007). Strength training improves muscle quality and insulin sensitivity in hispanic older adults with type 2 diabetes. International Journal of Medical Sciences, 4(1),

 

Finally, A Workout You Can Do For the Rest of Your Life

Strength is the underlying factor in independence.

It’s a well-known fact that strength, along with muscle, decreases with age.

As our strength drops below the level required to perform daily activities, we cross the threshold of independent to dependent.

One way to avoid dependency in old age is to strength train.

When it comes to strength training with the elderly, though, some people may have some concerns. In this article we will dive into how older adults can benefit from slow-motion strength training and why it's a workout you can do for a lifetime.

 

How old is too old for strength training?

Researchers in Denmark set out to answer this question with a study that split 23 men and women, between 85 and 97 years old, into either a strength training or control group for 12 weeks. The participants were mainly living in nursing homes or at their own homes, although just about all of them were dependent.

The strength training routine was performed using heavy weights on the leg extension only, which trains the quadriceps. Training sessions occurred three times per week, and the load used was adjusted every two weeks to stay at 80% of the latest one-rep max.

In addition to the one-rep max test, the training men and women performed pre- and post-study tests for isometric strength at four different knee angles. Muscle biopsies were also used to see the change in muscle fiber size.

The results were as follows: 

    • Isometric knee strength increased at all four positions, with an average increase of 37%.
    • Overall muscle size increased 9.8%.
    • Type 2 muscle fibers increased 22%.
    • Also, no injuries were reported during the training.
    • The control group (who didn’t perform any strength training) experienced no changes in strength or muscle size.

 

 

The Importance of Type 2 Muscle Fibers

Type 2 fibers produce the greatest amount of strength and power. For athletes, type 2 fibers are the ones responsible for producing efforts such as sprinting, swinging a golf club, throwing a ball, and jumping.

In people who struggle with daily activities, these fibers provide the power necessary for getting out of a chair, holding a bag of groceries, or even holding an arm up to blow dry or comb hair.

Research has consistently shown that aging causes type 2 fibers to deteriorate quicker and to a greater extent than type 1 fibers (which perform basic high endurance, low strength tasks like standing, walking, etc.).

Increasing type 2 fiber size is of greater need for seniors.

As a result of strength training for 12 weeks, men and women with an average age of 89 years gained significant strength and increased muscle tissue while no injuries were noted.

How old is too old? Here’s a quote from the researchers:

“We believe that it is never too late to improve muscle function and increase muscle mass and therefore recommend that greater focus should be placed on heavy resistance exercise training in the future rehabilitation and preventative treatment of the elderly population.”

 

Strength Trainer Danville CA
Read our client Kathe's amazing story!

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Reverse the Effects of Aging

Two studies, performed by separate groups of researchers in Spain, provide hope that even some of the oldest adults can reverse some of the effects of aging to improve their independence and functional abilities.

The participants in these studies performed two to three months of strength training and benefited by gaining strength, muscle mass, balance, and became more capable of performing basic living activities... and just about all of these individuals were in their 90’s and lived in nursing homes.

“Sarcopenia” is the term for muscle atrophy (losing or shrinking muscle size) and strength as we age. The average strength loss is about 15% by our 65th birthday.

 

In 2014, 13 men and women, with an average age of 93 years, completed about three months of twice-weekly strength training along with balance and gait training.

At the conclusion, these individuals were quicker to rise from a chair, were able to stand from sitting more frequently within a small period of time, demonstrated better balance, and became stronger and more muscular.

Strength gains were noticed in the upper and lower body, including muscles that move the knee and hip joints.

Another study, published in 2011, featured eight weeks of only strength training for men and women between 90 and 97 years old. In this study, the participants trained three times per week. Lower body strength increased about 17%, or an increase of 23 lbs. in the maximum amount they could leg press.

When looking at these results, it’s clear to see that we have a choice in how we age. Our actions play a role in how much muscle mass and strength we have as well as how functionally-able we are in our older years. Strength training provides us with an opportunity to control those factors for the better, even in our 90’s! I think the researchers in the 2011 study summarized the point well in their final statement:


“These findings support that regular physical training, with a special focus of resistance 
exercise, is feasible and useful over the entire lifespan.”

 

References

Cadore, E. L., Casas-Herrero, A., Zambom-Ferraresi, F., Idoate, F., Millor, N., Gómez, M.,…& Izquierdo, M. (2014). Multicomponent exercises including muscle power training enhance muscle mass, power output, and functional outcomes in institutionalized frail nonagenarians. Age, 36(2), 773-785.

Serra-Rexach, J. A., Bustamante-Ara, N., Hierro Villarán, M., González Gil, P., Sanz Ibáñez, M. J., Blanco Sanz, N., … & Lucia, A. (2011). Short-term, light-to moderate-intensity exercise training improves leg muscle strength in the oldest old: a randomized controlled trial. Journal of the American Geriatrics Society,59(4), 594-602.

Kryger, A. I., & Andersen, J. L. (2007). Resistance training in the oldest old: consequences for muscle strength,fiber types, fiber size, and MHC isoforms. Scandinavian journal of medicine & science in sports, 17(4), 422-430.

 

Bye Bye Flab! One-Stop-Shop for Sculpted Back & Arms

Want a better upper body?

One brief exercise could be your ticket to more defined arms, sculpted shoulders, and a leaner looking waist.

If you read our leg press article from a few weeks ago, you’ll recall that the leg press is the one-stop shop for just about all lower body muscles.

When it comes to the upper body, the Lat Pulldown is the one-stop shop. 

 

The Muscles Used

In one set of the lat pulldown (LPD) – roughly 1 to 2 minutes – you can train pretty much all of the major muscles in the upper body. 

These muscles are the prime movers in the lat pulldown.

  • Latissimus Dorsi (the “lats” or wings of the back)
  • Trapezius (“traps” or upper back)

In addition, there are other major muscles involved:

  • Pectoralis Major (chest) 
  • Posterior Deltoids (shoulders)
  • Biceps brachii (front of upper arm)

 

 

How it Works

With the LPD, you start seated in the machine with your arms raised in front of you, holding onto the handles. As you pull the handles down toward the ground, your shoulder blades are also pulled down, and the lower traps perform that action. As your upper arms come down, your elbows flex (or bend), bringing your wrists closer to your shoulders.

This is where your biceps come into play. Your forearms are heavily utilized in the LPD as well. The forearms have the most fundamental role in the pulldown: maintaining grip of the handles. And finally, your abdominal muscles are used significantly to stabilize your torso during the exercise.

 

 

 

How LPD Blasts Flab & Sculpts

You might be wondering how does this exercise eliminate a flabby upper body and leave me looking sculpted?

Training the lats improves the shape of your back. As lean muscle tissue is added to the lats, it gives a ‘V’ shape to your back. If you feel you have “love handles,” gaining muscle in your lats might help them become less noticeable.

The pulldown also helps improve aesthetics with your arms. As mentioned, your biceps and shoulders are key players in this exercise, and this exercise will help make your upper arm muscles more defined.

 

 

Do the LPD, but Do it Right.

To get the most out of the LPD, work with one of our Trainers to get proper coaching and guidance at any of The Perfect Workout studios.

In the meantime, here are some helpful tips:

  • When performing the pulldown, don’t think of the main goal as pulling your hands or the handles down. Focus mainly on pulling your elbows to your sides. The lats are the main muscle group used, and focusing on your elbows and upper arms can assist you in becoming more aware of the lats as you train.
  • As you transition from the positive (pulling down) to the negative (slowing letting your arms up), your shoulders will subconsciously rise (or shrug). Pull them down, or “unshrug,” This action will force your back muscles to work harder.

Fatiguing your muscles to “muscle success” is where you'll receive the most value with the LPD.

In just one short set performed one or two times per week, you are training the major muscles of the upper body while improving the shape, tone and strength of your back and arms. 

 

get started senior workout

 

The Science of Losing Fat, Preserving Muscle & Doing it in 20-Minutes

Imagine stepping on the scale and it reads: Congrats! You’ve Lost 10lbs of fat, muscle & bone.

What!?

Who wants to lose muscle and bone?

Unfortunately losing weight can mean losing more than just body fat. So if you want to lose fat and only fat while adding lean muscle to your body, this article is for you.

 

It’s Simple: Muscle Burns Fat

If you want to lose fat efficiently, you must know this: Muscle burns calories.

By adding more lean muscle to our bodies, we increase our resting metabolic rate, or the calories we burn on a daily basis.

So, how do we add more muscle to our bodies?

Strength Training.

In fact, strength training is more effective in burning fat than most “aerobic” activities because the added muscle helps you burn calories, even while you rest. Aerobics can burn a lot of calories but only in the moment of the activity.

Strength training research shows that women’s resting metabolism actually decreased 75 and 103 calories per day with “aerobic” and diet-only changes.

With a slower metabolism, maintaining fat loss becomes more challenging.

With more muscle, maintaining fat loss becomes easy.

 

 

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But I’ve Lost Weight with Aerobics Before…

Many of our clients and even our Trainers love to do aerobics and believe it or not, we fully support it – especially if it's something you love to do.

But for many, aerobic activities like running feel like a chore, and people do it because they believe it's absolutely necessary to lose weight.

It’s not.

A 2007 study put overweight and obese women through 25 weeks of a restricted diet that was complimented with either “aerobic” activity, or strength training, or no exercise at all.

Both the strength training and “aerobic” groups lost 26 lbs. of fat, slightly more than the women who only dieted.

However, here’s the difference: the strength training group not only maintained their lean mass (muscle, bone, water, and other organs), but actually gained a little.

The “aerobic” and diet-only groups lost two and three pounds of lean mass.

Remember, if your weight is decreasing, are you really getting to your target destination? In other words, are you losing just fat, or are you losing fat along with muscle and other tissues?

Losing weight does not necessarily imply that you will be leaner WITH better muscle tone, and that’s what you really want.

 

Jennifer lost a total of 40 lbs and 25 inches!

 

How to Burn Fat in 20 Minutes

Strength training is often said to transform the body into a calorie-burning machine. If so, can you get the same metabolic effect from a 15-20-minute workout using only one set for each exercise as you would from a longer, multiple-set session?

You probably know the answer is yes, but here is the research to prove it:

A recent study used two different protocols: 

  • A full body workout using one set, each performed to muscular fatigue 
  • A full body workout using the same amount of exercises, also working to muscle fatigue, but featuring three sets of each exercise 

The researchers in the study measured the calories expended at rest each day for a week after both workouts.

There was NO difference between the two groups. A workout using one set per exercise increased metabolism to the same degree that a three-set routine did for 24, 48, and 72 hours afterwards.

 

Debbie lost 90 lbs in her first 2 years at The Perfect Workout

 

The study also showed the higher calorie expenditure rate wore off 96 hours after the workout.

By strength training twice a week, your resting energy expenditure is likely elevated all the time. By the time one session's effects wear off, another session occurs and the process starts over.

Finally, the researchers noted another bonus that you can relate to: saved time.

The one-set workout took an average of 16 minutes compared to 37 for the three-set trial. Essentially, you can save 21 minutes and achieve the same boost in metabolism by performing a full body workout with only one set per exercise.

If you’re going to get similar results from working out for 16 minutes as you would for 37 minutes why would you waste any time and work out longer than necessary?

20 minutes of slow-motion strength training is all you need to be efficient at burning fat and if you are training twice per week, you can experience this calorie-burning benefit on a perpetual basis.

 

Robin Lancaster dropped 15 lbs in her first 3 months of Virtual Training!

 

 

Don’t Forget Diet

Improving eating habits has the most influence on losing weight. However, diet by itself can also  lead to indiscriminate weight loss: fat, muscle, bone, water…it all goes.

Thankfully, there is a way to minimize or eliminate muscle loss during diet-induced weight loss: strength training.

Changing eating habits is the most influential method for losing weight, and strength training is the most effective method ensuring that the lost weight is only fat. 

 

Dr. Finkelstein (left) lost 44 lbs with 20-minute workouts. Justin Brunette (right) lost 4 inches off his waist and his body fat dropped 6.4% in 3 months at The Perfect Workout!

 

If losing fat is your goal, the solution is simple:

  • Slow-motion strength train to muscle fatigue, twice a week
  • Eat a diet conducive to your needs and to lose fat
  • Limit aerobic activity

 

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References

Hunter, Gary R., et al. “Resistance Training Conserves Fat-free Mass and Resting Energy Expenditure Following Weight Loss.” Obesity 16.5 (2008): 1045-1051.

Stiegler, Petra, and Adam Cunliffe. “The role of diet and exercise for the maintenance of fat-free mass and resting metabolic rate during weight loss.” Sports Medicine 36.3 (2006): 239-262.

Heden TT. One-set resistance training elevates energy expenditure for 72 h similar to three sets. Eur J Appl Physiol 111: 3: 477-484,2011.

Catenacci VVA. Physical Activity Patterns in the National Weight Control Registry. 16: 1: 153-161, 2008

 

Stay Upright to Stay Alive. STRENGTH TRAIN

Every 11 seconds, an older adult is treated in the emergency room for a fall. Every 19 minutes, an older adult dies from one (CDC).

Falls are the leading cause of fatal injury and the most common cause of nonfatal trauma-related hospital admissions among older adults.

To avoid battling the trauma of a fall, strength training is the solution. Here’s how…

Older adults who strength train, even for as little as two months, are less likely to fall.

This is likely due to the importance of strength itself, which is a large underlying factor in

Balance.

The Center for Disease Control states that one in every three adults at least 65 years old fall every year. About 20-30% of these falls lead to injuries of some kind. When considering these statistics, it’s no surprise that falls are the leading cause of fatal and nonfatal injuries in older adults.

Part of the reason why falls are so dangerous for older adults but less so for middle-aged adults or children is due to bone density.

Osteoporosis, a disease of low bone mass, is most common in older adults, especially post-menopausal women. Men and women generally start losing bone density in their mid-thirties but this trend doesn’t become significant until around 55 years old. 

 

Strength Trainer Huntington Beach

 

As bone mass decreases, bones become hollower and break easier, even with a soft fall from a standing position. Effective strength training can slow bone density loss, and even reverse the process and increase bone density in many people.

Strength training can prevent falls from occurring too. Two studies focused on adults between 85 to 97 years old strength training and measured rate of falls before and during training.

One study, published in 2014, noticed an increase in balance and a lower rate of falling during 12 weeks of strength training when compared to the months prior to training. In a 2011 study, older adults who strength trained experienced an average of one less fall during the eight-week training period when compared to a control group that only performed stretching.

A 2013 research review of 107 fall prevention studies showed that strength training led to lower fall rates 70% of the time.

The participants in both groups experienced another benefit which may explain why balance and fall rates improved: they gained strength in muscles that control their knee and hip joints.

Strength dictates the ease of the body to move, especially when overcoming obstacles such as walking on unstable surfaces or over objects.

 

ms strong perfect workout
Read Adele's story of how she got strong enough to walk without her cane!

 

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The Worst Kind of Fall

There’s a condition which is responsible for taking the lives of about one of every four people who suffer from it within one year of developing it. It is something that we’ll all face the risk of, and it affects both men and women as we age.

It’s not heart disease. It’s not diabetes. It’s a hip fracture.

About 1.6 million hip fractures occur yearly, a significant increase from the early 1990s.

Hip fractures largely happen as the result of falls along with osteoporosis. In other words, hip fractures are merely the awful consequence of two ongoing issues: poor balance and weak, hollow bones.

Balance is largely an issue of weakness. A collection of 30 studies found that adults, 65 and older, were at a much greater risk of falling when having very little strength. The individuals with the weakest lower body muscles were 76% more likely to suffer a fall.

For all individuals who did suffer a fall, the ones with the weakest legs were three times more likely to fall again!

 

Strength Training Falls Church
Read John's story about how he saved himself from a potentially destructive fall.

 

Does Strength Training Reduce all Risks?

You might be wondering, does strength training address ALL areas that contribute to fractured hips? Does resistance exercise improve bone strength, balance, muscle strength, and reduce fall risk?

Researchers from the Netherlands and Belgium assessed 28 studies using strength training or various types of activity to see what practices are effective for reducing falls and fall risk factors.

Twenty of those studies focused on strength training. Here are the key results:

  • People who strength trained gained strength in every study that measured strength.
  • Those who strength trained improved bone density in the lumbar spine, hip, and thigh in most cases.
  • Strength exercise also led to improvements in walking speed, static balance, and balance while moving.
  • Finally, and perhaps most importantly, fall risk decreased. Two of three studies showed large reductions in the rate of falling when comparing strength training towards other programs.

Hip fractures are a common and life-threatening concern. They happen as a result of several issues: weak bones, poor balance/a high risk of falling, and weak muscles.

Strength training reduces the overall rate of falling and bone fractures because it increases the ability to balance, increases muscle strength, and makes the bones stronger and more resistant.

Stay upright. Stay alive. Strength train today.

 

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References

Cadore, E. L., Casas-Herrero, A., Zambom-Ferraresi, F., Idoate, F., Millor, N., Gómez, M.,…& Izquierdo, M. (2014). Multicomponent exercises including muscle power training enhance muscle mass, power output, and functional outcomes in institutionalized frail nonagenarians. Age, 36(2), 773-785.

El-Khoury, F., Cassou, B., Charles, M. A., & Dargent-Molina, P. (2013). The effect of fall prevention exercise programmes on fall induced injuries in community dwelling older adults: systematic review and meta-analysis of randomised controlled trials. Bmj, 347, f6234.

Serra‐Rexach, J. A., Bustamante‐Ara, N., Hierro Villarán, M., González Gil, P., Sanz Ibáñez, M. J., Blanco Sanz, N., … & Lucia, A. (2011). Short‐term, light‐to moderate‐intensity exercise training improves leg muscle strength in the oldest old: a randomized controlled trial. Journal of the American Geriatrics Society,59(4), 594-602.

International Osteoporosis Foundation. (2017). Facts and statistics. IOF. Retrieved from https://www.iofbonehealth.org/facts-statistics

Moreland, J.D., Richardson, J.A., Goldsmith, C.H., & Clase, C.M. (2004). Muscle weakness and falls in older adults: a systematic review and meta-analysis. Journal of the American Geriatrics Society, 52(7), 1121-1129.

De Kam, D., Smulders, E., Weerdesteyn, V., & Smits-Engelsman, B.C. (2009). Exercise interventions to reduce fall-related fractures and their risk factors in individuals with low bone density: a systematic review of randomized controlled trials. Osteoporosis International, 20, 2111-2125.

 

10 Reasons You Need to Hire a Personal Trainer

Imagine spending 4 days a week in the gym for over a year to end up with a knee injury and zero weight loss.

Could be the method. Could be the diet. Or it could be that you didn’t have a Personal Trainer.

To get the most out of your workouts, it's crucial to work with a coach. We’ve put together the top 10 reasons why it's absolutely necessary to have a Personal Trainer if you want long-lasting results.

 

Working out alone? It’s easy to perform exercises incorrectly without someone watching your form or correcting bad habits. After all, you don’t know what you don’t know and could be exercising with incorrect form every time you’re in the gym.

Working out with a friend? Exercising with someone can be great because it increases your chances of sticking with it. But taking direction from someone who is not Certified is like having your friend “crack your back” instead of getting adjusted by a Chiropractor. Despite the good intentions, neither of you know what you are doing and could be doing more harm than good.

A Certified Personal Trainer should have extensive education on how to safely coach others through an effective workout.

At The Perfect Workout, our certification goes beyond books and heavily involves hands-on training with real people. We test our trainers’ knowledge and expertise with numerous written and practical exams. All Personal Trainers are AED/CPR certified and are required to complete continuing education as part of their employment with The Perfect Workout.

 

Work with a Personal Trainer Today!

 

Have you ever been through a personal training session at a big box gym and were told to warm up on the treadmill for 10 minutes and cool down for 10 more after the workout?

Well, that’s something you could easily do on your own.

A good Personal Trainer will help you use your time and effort wisely by putting you through efficient exercises, not just filling up your session time with any type of movement.

Efficient exercises are brief, intense and performed until muscle success. We use this approach in all of our slow-motion strength training workouts and they are only 20 minutes, two times a week.

 

Too many of us know firsthand that it's very possible to workout- a lot- and see no results. One of the many valuable things about having a Personal Trainer is they will coach you through exercises that have the potential to get you great results.

Whether you get results is entirely up to you and the effort you put forth. But a Personal Trainer will be the one to guide you to success if you’re willing to give it your all.|

 

Work with a Personal Trainer Today!

 

Believe it or not, there is a method to exercising safely and effectively. A Personal Trainer will analyze your ability and your performance to decide how to continually challenge you.

This includes how to properly adjust your body to workout equipment, whether or not to increase or decrease range of motion on an exercise, to lower or raise the weight, etc.

The results are in the details, and a Personal Trainer knows what to look for!

 

Any challenging workout, like slow-motion strength training, is a physical and mental feat. This makes it incredibly easy to talk yourself out of giving your best effort when the exercise becomes tough and your muscles start to burn.

A Personal Trainer is the coach in your corner pushing you to give your absolute best. They become the voice you need when your own starts to deceive you.

 

Work with a Personal Trainer Today!

 

Chances are you don’t bail on your doctor when you need a checkup, but it's really easy to bail on your workouts when you’re doing them on your own.

Why is that?

Because when you have an appointment on your calendar and another human on the other end of the appointment counting on you to show up, you do it.

By keeping you accountable, they ultimately keep you consistent and consistency breeds results.

 

Unless you’re a doctor, a physical therapist or you’ve been in the fitness industry before, chances are a Personal Trainer knows more about health and fitness than you do.

You wouldn’t try to clean your own teeth instead of going to the Dentist. So why would you try and improve your physical health on your own?

In addition, you learn new things about your body, your health, and your habits when you work with a Personal Trainer. And the more you know, the more opportunities you have to make changes you may need to reach your goals.

 

Work with a Personal Trainer Today!

 

A Personal trainer makes your workout personal. Everyone’s body, fitness level and abilities are different.

A good personal trainer will not have the 45yr old woman who wants to lose 30lbs do the same exact thing as the 77yr old woman who wants to reverse osteoporosis.

It's necessary to tailor any exercise approach to the individual’s goals.

At The Perfect Workout, your first session with a Personal Trainer dives deep into your goals and health history so we can best help you achieve your health and fitness vision.

 

Walking into a big box gym can be an intimidating experience. You may think others are watching you workout, judging how you look or why you’re lifting weights that way. This makes exercise an uncomfortable experience.

A Personal Trainer is devoted to helping you look and feel your best. You don’t have to worry about what you look like, how little you know about exercise or how many times you’ve failed your diets in the past.

At the Perfect Workout, you’ll work 1-on-1 with a Trainer every single workout and will always be in the comfort of a semi-private studio.

 

When you hire a personal trainer, you sign up for an overall transformation. Losing weight and gaining strength may be the biggest reasons why people start a new program, but gaining confidence, improving mental health and learning to love their bodies, are some of the biggest and best benefits of working with a Trainer.

A Personal Trainer is your built in support system for this journey you’re on and at The Perfect Workout, you’re never at it alone.

At The Perfect Workout, we have an entire team of Personal Trainers ready to help you achieve your goals, and you can work with any of them! In fact, working with more than one Trainer gives you a well-rounded training experience. You never know what you’ll learn from working with someone new!

 

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Math Teacher uses Data-Driven Workout to lose 30 pounds in 4 months

They say you’ll never regret a workout.

But not all workouts are created equal and you definitely don’t want to waste months or years doing workouts that produce zero results.

Which is why Liz Little skipped the group training classes and used our data-driven workout to lose 30 pounds in 4 months.

 

 

 

On the road from Missouri to California a couple summers ago, Liz Little had an epiphany.

“I thought about how much weight I had gained the past two years and realized I had to do something.”

She was playing a game on her phone and an ad for The Perfect Workout came up. It was impeccable timing.

“I was able to schedule an intro session right there. A 20-minute workout, twice a week? I liked the sound of that!”

During her first session at The Perfect Workout’s El Cerrito studio, she told her trainer that slow-motion strength training wouldn’t work for her. She felt too out of shape.

He listened to her concerns but respectfully disagreed. He was so confident that this would work for Liz that it gave her confidence. And he was right!

“I was impressed by his attention to detail and his ability to motivate me to reach muscle success. He modified each exercise to fit my particular needs – my size, my range of motion, mechanics, old injuries, my goals, and current fitness levels. And he kept adjusting them to keep up with my changing needs and body. When he’s training me, I don’t have to think.”

Liz came twice a week, put in effort and got incredible results. 

 

 

In her first year with The Perfect Workout, Liz dropped from 160 to 130 lbs. and lost inches in all the right places.

She’s gained muscle tone all over, and feels stronger and more energetic in her daily life.

“I’m finally able to enjoy what I want to enjoy. When I was overweight, I couldn’t do activities the way I wanted to. I thought it was aging, but once I started slow-motion strength training, I realized I was just out of shape.”

As a math teacher, Liz wasn’t going to anything that's not data driven.

“This technique has shown to have the best and safest results, especially for older people like me who have lived a life of injuries and issues.”

Liz is in her 50s now, and her “body age” is 10 years less than her chronological age. She’s also stopped going to the chiropractor because The Perfect Workout got rid of her back pain.

Liz is thrilled that she's never been injured at The Perfect Workout, making it the first time she's ever gone through any sort of workout where she hasn't had to take days off to nurse an injury.

“The Perfect Workout is the right thing for everybody on the planet.  It seems like magic but it’s science.”

 

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The 2-Minute Leg Exercise that Reshapes Your Body

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If you could spend two minutes doing something that had the power to drastically reshape your body, would you do it?

We’re talking about the Leg Press. But not just any ol’ Leg Press….

Slow-motion strength training leg press.

 

 

How it works.

The Leg Press Machine is an incredible piece of equipment because it allows you to fully target the biggest muscle groups in the body, the legs and glutes.

Like all slow-motion strength training exercises, you only need to perform it for about 1-2 minutes, assuming you are working with an ideal amount of resistance needed to achieve muscle success within that time frame. 

There are more exercises involved in a full workout, but the leg press is the best investment of your workout time. 

Why?

Because the leg press addresses all major muscles in the entire leg in one brief exercise.

These muscles are the prime movers in the leg press.

  • Gluteus (the buttocks)
  • Quadriceps (front of thigh)
  • Hamstrings (back of thigh)

In addition, there are major lower leg muscles involved, 

  • the gastrocnemius (calves) 
  • tibialis anterior (front)

 

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Before you start the exercise, your Trainer will assess your form checkpoints and the weight you’re pushing to ensure maximum effectiveness.

Upon beginning, you’ll slowly push through your heels, keeping your buttocks down in the seat, pushing each repetition to the point just shy of locking out your knees…check, check, and check. 

The exercise progresses and fatigue starts creeping in. This is a good thing!

Your thighs and buttocks are working hard to get the weight to move slowly on the lowering phase of the repetition. You’re putting in at least 90% of your maximum effort to produce movement on the lifting phase of the last one or two reps. 

Then it happens – movement stops. Even though you’re pushing as hard and as fast as you can, your current repetition ceases to move. Muscle Success. You ease the footplate back until the weight returns to its home on the weight stack, and your leg press set is over. You’re out of breath and your legs are momentarily a little unstable to stand on. 

Exercise complete.

 

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Well, If it's That Easy…

Woah, woah woah.

The exercise is simple, but we never said it was easy.

In fact, any slow-motion strength training exercise is very challenging and should be if we want it to be effective.

One of the hardest hurdles to overcome with SMST, especially the Leg Press is “the burn.”

This is what’s called lactic acid buildup- a totally normal sensation during weight training.

It’s Worth the Burn.

When training to muscle success, the leg press maximizes the amount of muscle fibers that can be used in the exercise. Other leg exercises in your workout simply serve to complement the leg press by putting extra emphasis on individual muscles. 

It’s the leg press’ efficiency that leads to the need for so few lower body exercises. Many people who workout in other “regular” gyms commonly spend 45 minutes to an hour on “leg day,” but the leg portion of a workout at The Perfect Workout often takes less than 10 minutes, largely due to the efficiency and effectiveness of a challenging set on the leg press. 

 

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Who Doesn’t Want a Better Backside?

As far as aesthetics go, the leg press gives shape to two of the most aesthetically driven areas: the thighs and butt. The quadriceps are the main thigh muscles used in the leg press. When you add lean muscle to your thighs, the quads give your thighs an ovular shape. 

The largest buttocks muscle is the gluteus maximus, which is used significantly in the leg press. It covers most of the distance between the bottom of your butt and the lowest point in your lumbar spine. When adding lean muscle to your gluteus maximus, it gives enhanced shape and an improved profile view. 

 

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It’s Improving the Inside too

As far as bone density, the major sites of concern for osteoporosis are the hips and lumbar spine. These are the common sites of fractures in seniors. 

A study in the British Journal of Sports Medicine looked at bone density changes in women between 65 and 75 years old following a year of strength training.

During the study, the trend of bone loss that comes with age not only stopped, but also reversed. 

The leg press was the only major lower body exercise performed. In addition, it was credited with helping the lower back, as no direct exercise was performed for the lower back muscles. By improving bone density, the leg press reduces the risk of fractures in high-risk populations. 

This is certainly not an exhaustive list of the benefits associated with the leg press. For example, regular leg press performance has improved athletic measures, quality of life, and decreased arthritis pain in other studies. 

The leg press provides as much or more bang-for-the-buck as any one exercise does. 

If you take anything from this article, let it be this: embrace the leg press. Work until muscle success every time you get on the machine, and think of the intense effort it requires as a medium to get a plethora of desired benefits. 

 

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References

Rhodes, E. C., Martin, A. D., Taunton, J. E., Donnelly, M., Warren, J., & Elliot, J. (2000). Effects of one year of resistance training on the relation between muscular strength and bone density in elderly women. British journal of sports medicine, 34(1), 18-22. 

 

High Risk? Remain Safe & Strong At Home

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We’re all trying to figure out what our priorities are right now.

But there’s one thing that’s at the top of everyone’s list- safety.

Am I safe from this virus?
When will it be safe to go places?
Are my friends and family safe?

There are a lot of questions up in the air– but one thing you should never have to question is the safety of your workout.

 

 

Lin Rowland and John Aspebakken’s journey with The Perfect Workout started with Lin's decision to take control of his fitness journey. He had been going to bootcamps, which had become really rough on his body. As he was getting a little bit older, he felt like that style of training wasn’t safe for him and he couldn’t really sustain it any longer.

We actually see this a lot, because most workouts and programs out there have a shelf-life on them.

Runners will run, until their knees wear out.
Crossfitters will flip tires, until they throw their back out.
Bootcampers will…bootcamp? Until it's not sustainable anymore.

That’s one of the many incredible benefits of slow-motion strength training. It is the ultimate sustainable workout. Think about it– how many programs do you know of that have clients ranging from 11- 95 years of age? Not many, but The Perfect Workout does.

Back to Lin– his fitness journey changed when he saw a sign. An actual, physical sign that is. (Be sure to watch the video for a good laugh we had when I thought he meant a metaphorical sign 😂)

 

 

He waltzed into the Southwest Fort Worth Studio one Saturday and said, “I’m interested in finding out what this is about!” He got to chatting with one of the Trainers who took her time to learn about his fitness goals, teach him the method and sent him home with more information than he could ask for on slow-motion strength training, along with a 1-on-1 workout on the schedule.

From that moment, Lin became a client and part of The Perfect Workout Family.

“It just seemed interesting and what I really liked about it was it seemed really safe.”

After actually going through the workout, Lin also appreciated (I’m sure begrudgingly at times) that his Trainer “watched him like a hawk.” Having worked out in other gyms and facilities where they show you how to do the machine and then walk away, he felt like the personal attention he got from 1-on-1 coaching at The Perfect Workout was something special.

“I don’t know that one person can watch 30 people at once and correct them,” Lin said in regards to other gyms he’s been to.

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John (who’d been quietly listening) immediately chimed in to tell me that they had taken a couple vacations last year to Pennsylvania and California, where we luckily had studio locations and they were able to get in a training session.

“They had the machines, all of the information on us…”

“And it was the exact. Same. Thing,” Lin interjected. “And they knew everything about us– It was the exact same training experience as here – on both coasts.”

I took a moment to give them kudos for getting into the studios on their vacations, and the thought of training during holiday got me curious about if they would do Virtual Training if they traveled to places with no studio locations….

I tabled my thoughts on vacation workouts because I wanted to hear more about John and his beginnings with The Perfect Workout.

He had retired a few years ago and had never done any bootcamps, gone to gyms, or anything related to an exercise program. I didn’t even have to ask why because he offered up the answer– “I didn’t want to invest the time.”

But after watching Lin come home twice a week, every week for six months with glowing reviews about what he was experiencing at The Perfect Workout– and the fact that it was 20 minutes, a couple times a week– it really appealed to John.

He liked that he didn’t have to take a bunch of time out of his week and devote it to exercise. He also knew that at his age, he wanted to build and keep strength in his muscles and maintain his balance. He wanted the ability to do things around the house.

He finally said to Lin, “You know, I’d kinda like to try this too, and see how it works.”

John joined Lin in the studio one day, experienced some of the exercises and signed up!

 

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“We both coordinated our schedules so we both go right one after the other when we go there and it’s worked out tremendously. I just feel a whole lot better strength-wise and balance wise and posture-wise. I’ve noticed I sit up straighter and just a whole lot of improvements that I’ve seen since then.”

Strength Training SW Fort Worth TX

Excited about his partner’s progress, Lin also mentioned that John is able to get up and down off the floor more easily too, casually demonstrating that before he got stronger, it included a lot of grunting and groaning as if it were painful.

“And now he just gets right up!”

 

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I couldn’t help but also celebrate this seemingly small victory, pointing out that changes in every-day activities is one of the many unexpected benefits of doing slow-motion strength training. We often go into our workouts with the mentality of just getting stronger, or losing weight, or maybe improving a medical issue, but it’s when you start to notice an improvement in those day to day activities that makes you stop and think, Wow…this is doing something!

Both John and Lin agreed, telling me they noticed it doing other simple things like pulling the groceries out of the trunk of the car.

“Something simple like that seems simple, but after a while is not so simple,” Lin put it perfectly.

I couldn’t wait any longer to hear what their Virtual Training experience has been like, so I switched gears– I asked both John and Lin what they thought when we said, “Hey! We’ll train you from your living room!”

Like many, they were skeptical at first. They both rattled off their initial thoughts–

“Man, there’s no way!”
“Without the machines and everything else, how well can you really do this?”
“How are you going to be able to monitor how we’re doing very well?”
“It’s not the same thing.”

Despite their skepticism, they felt like they might as well try it– and they pivoted their workout approach, right alongside us.

“We jumped right in the following week after we couldn’t go to the studio anymore and we started working with Hannah (the SWFW Facility Manager)– We all took a moment to agree how amazing yet another one of our trainers is.

I asked them how their first Virtual session went…

“It was tougher than I thought it would be. Way tougher than I thought it would be!” Lin responded as he began to laugh about the “state of the art” equipment they were using in their living room.

I needed to see this– what were they working out with?

They pulled out their state-of-the-art equipment to show me. “It’s a bag of bricks! And a couple towels. And some pillows.”

 

Strength Trainer in SW Fort Worth TX

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Lin began to tell me that although it was “just a towel,” his trainer was able to utilize it during his exercise and it was challenging enough to make him shake. “Shakin and cryin” were his words to be exact. 😂

“What makes working out with your body, or the towel, or the grocery bag of bricks more challenging than you thought it was going to be?” I asked.

They explained it was the slowness of the exercises. That doing it so slowly and precisely was the key component, not necessarily their equipment. After all, they were exercising with towels and bricks!

“Do you think this is something you could do on your own without the coaching from Hannah or whoever else you might be working with?” I asked them both.

“Oh, I would never push myself that hard. Somehow she’s able to just drive you through that wall where you’re just like, no, no, no, never again! Get me out of here!” Lin replied laughing.

John chimed in too, “That and your form and position. She’s just watching every move I make… ‘Raise your elbows, lower your shoulders,’ or whatever. There’s just so many things to monitor and keep track of, it’s just good to have somebody there watching you and seeing how you’re doing and that really makes a difference. And that’s one reason I was really excited about doing this program, because I knew I would have somebody there watching me.”

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They both commented on the importance of the safety factor. They feel safe having a trainer with them every rep of the way. And they feel just as safe during their Virtual Workouts as they do with their in-studio sessions.

In addition to the safety component, Lin couldn’t help but bring up how difficult the workout actually is again. “It’s pretty amazing.” To which he couldn’t help but mention feeling the same way about our team members, telling me that everyone has been incredible, and incredible quality.

Knowing how important it is to have wonderful Trainers on our team, I made a point to thank him for his compliment and also to reiterate that every one of us (trainers, and non-trainers) wants to help our clients get healthier, stay safe, and keep working out– especially during this uncertain time.

I wanted to explore why else they felt like their at-home workouts were so safe. Was it just the slow speed, or was there something else their Trainer was doing?

John explained that he dealt with some long-time back problems but was always reassured with a modification in the exercises he performed. “When I walk out of the session, whether it was at the studio or here, my back is feeling better at the end of the day.”

“There’s always the workaround that is helpful. And it still pushes you ahead,” Lin agreed. “And it's still difficult!”

“It’s still brutal,” John added.

 

 

I laughed, joking with them they were going to scare people away calling the workout brutal, but was happy to hear that the intensity of their Virtual Workouts rivaled what they typically experience in the studio.

“Once the closures have been lifted and we’re able to open the doors back to our studios, do either of you see yourselves doing virtual training again for whatever reason?”

John seemed to have an idea forming in his head when he told me he could see them doing a Virtual Session while on vacation, if they happen to be someplace where there wasn’t a studio available.

Ahh the question I tabled earlier was answered after all!

Lin lit up at the idea, agreeing how perfect that would be. “It’s really inventive and outside the box and it’s just been amazing, really.”

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As if both men hadn’t said enough wonderful things about their experience yet, I asked them what they would say to anybody who is on the fence to try Virtual Personal Training. Here’s what they said:

“Try it, because I think you’re gonna be shocked. I think you’re gonna be shocked at the intensity and still feel benefits. That’s what’s important. You’re still going to have those benefits of balance and being able to pull the groceries out of the trunk again.”

“I think you would be surprised at how personable it is through the screen, which doesn’t make any sense because they’re not there with you, but… it’s still personable, they’re still there with you, and they can still see what you’re doing, and they’ll still catch ya!”

 

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Lin had been looking for a safe way to exercise, and John simply couldn’t ignore the time efficiency and the effectiveness of 20 minutes, twice a week. But what they didn’t expect when they joined The Perfect Workout was that they found a workout they could do forever… no matter their age, their ability, or their location.

Nobody knows how long we will all be sheltering in place. But, it’s important to all of us at The Perfect Workout to ensure you don’t lose out on a lot of the benefits we’ve worked so hard in-studio to gain.

Maintain your strength so you aren’t starting back from ground zero again.

 

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How to Stay Mentally Sharp & Avoid Cognitive Decline

Strength Trainer Newport Beach CA

The thought of getting cancer, getting injured from a fall or getting diagnosed with Osteoporosis are all real fears we want to avoid.

But the scariest thing to many adults is the possibility of mentally slipping.

Forgetting your family, forgetting how to do simple tasks and forgetting who you are might be one of the most terrifying side effects of aging.

Although there’s no one-size-fits-all solution there is one thing scientifically shown to decrease the chances of heading down the path of cognitive decline…

Strength Training.

 

A High Quality Life 

When you look into the future you want to see a life filled with family, hobbies, adventure, and the ability to do what you want- a high quality life.

Part of having a high quality of life is possessing the mental capacity necessary to keep up with that vision of the future. For this we need to have a healthy memory, awareness, and ability to shift focus within seconds.

In terms of health, strength training is usually discussed as an effective treatment for building bone density, controlling blood sugar, and improving the cardiovascular system.

However, research over the past six years is showing that strength training is also an effective method for improving cognitive function, even in those who show signs of decline.

 

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Improving Existing Cognitive Decline

Strength training has been proven to help prevent cognitive issues, as well as improve cognition in those who already are experiencing decline.

Researchers at the University of British Columbia have performed a few studies related to this. Each study included women only. The 2010 study lasted one year with the participants split into three groups: 

  • Strength training once per week
  • Strength training twice per week
  • Balance activities and light resistance movements twice per week (control group)

The strength training group trained intensely, typically fatiguing to the point of “muscle success” in about six to eight repetitions.

A couple of cognitive tests were performed before and after the year of training, including:

  • The Stroop Test – a timed test seeing how quickly the participant can read the names of colors when font colors don’t match the name. This measures selective attention, cognitive flexibility, and processing speed.
  • Verbal Digit Span Test – a test requesting the subjects to repeat sequences of numbers that were told to them, providing an assessment of memory.
  • Trail Marker Tests – a series of tests that provide an assessment of several cognitive skills, including the speed at which a person can switch from one focused task to another.

At the end of the study, cognitive performance declined slightly in the control group, but improved by 11 to 13% in the strength training groups. 

 

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Despite being an average of 70 years old, the women who performed strength training became mentally sharper over the 12-month period. In addition, peak muscle power, the key attribute allowing seniors to perform challenging daily tasks, increased by 13% in the twice-weekly strength group.

The 2012 study was a similar experiment but featured an older group of women who

had mild cognitive impairment (risk factors for dementia). This study lasted six months and also had three groups: 

  • a twice-weekly strength training group
  • twice- weekly aerobic exercise group
  • and a control group that performed balance and stretching movements. 

The strength group improved in their Stroop Test scores, memory, and functional changes were noticed in three brain areas (via MRIs).

The effectiveness of strength training on the mind is not limited to women only. A 2007 study at the Federal University of San Paolo found two and three strength workouts per week led to similar improvements in men who averaged 68 years old.

The men in this study also experienced less anxiety, depression, confusion, and fatigue at the end of this study.

 

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Researchers in Australia tested the theory of resistance training having the ability to boost brain power. 68 women and 32 men between the ages of 55 and 86, all with mild cognitive impairment were observed. 

They were randomly assigned to two groups. The first group did weight training twice a week for six months, lifting 80% of the maximum amount they could. The second group did stretching exercises.

“All participants were given cognitive tests at the beginning and end of the study and 12 months after they finished the study. The group that did the weight training scored significantly higher at the end of the study than at the beginning and retained that gain at 12 months. The gain in test scores was also greatest for those who had the greatest gains in strength. The scores of the group who performed stretching exercises declined somewhat.”

It's not too late to strive towards improving mental health. With strength training it only takes 20 minutes, twice a week to give you or your loved ones a better chance at a high quality life.

 

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More Research

Strength training has been shown to be a holistic solution to improving brain function and cognition in general. Here are more studies:

One study done in 2017 looked at adults at least 55 years old, and had:

  • one group doing strength training
  • another group doing some computer version of brain training (puzzles, sudoku, etc.)
  • Another group doing stretching, or something that hadn't been shown to improve brain function. (control group)

After six months, strength training by itself was the most effective intervention in all the major areas, including improvements in memory and improvements in Alzheimer's disease score- which predicts the risk for developing Alzheimer's.

You would think “brain training” would have been the winner, but strength training beat it.

In one study, adults in senior living facilities were evaluated on tasks of executive functioning before and after a month-long strengthening, non-aerobic exercise program.

 “A total of 16 participants who engaged in such exercise showed significantly improved scores on Digits Backward and Stroop C tasks when compared to 16 participants who were on an exercise waiting list.”

Another interesting study found that cognitive decline is associated with a severe fear of falling: a common fear amongst many older adults.  

What’s an easy solution to prevention of falling as well as cognitive decline?

Slow-motion strength training!

 

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CDC Recommends it. We provide it.

According to the CDC, there are things you can do to reduce risk of getting Dementia:

  • Maintain a healthy blood pressure level
    • Slow-motion strength training has been proven to lower blood pressure and we’ve helped many clients, like John Abel, get off their blood pressure medication.
  • Manage cholesterol levels with exercise and, if needed, cholesterol medications.
  • Keep blood sugar within a healthy range.
    • Our method has helped clients reduce their A1C levels and get their Diabetes under control
    • “The Perfect Workout is reversing my diabetes and reversing my age. My wife says I don’t even look like I’m in my 50’s.”- Larry H.

  • Get to and maintain a healthy weight.
    • By adding lean muscle mass, your body naturally has the ability to burn more calories, making it easier to lose and maintain weight.
    • Read about some of our success stories here.
  • Reduce hazards in your environment that could lead to falls or head injury.
  • Exercise, including aerobic physical activity.
    • Did you know you can get all the cardiovascular benefits you need from a 20-minute strength training session? Here’s how
  • Get good quality sleep.
    • Strength training improves your ability to fall asleep quicker and quality of sleep
  • Keep your mind active and stimulated, with challenging tasks such as learning a new activity.

 

The solution is simple

Looking at the research above, strength training offers a unique ability to improve cognitive function in a number of ways, even when signs of decline exist. This benefit can be attained in as little as just one intense workout per week.

Considering that strength training requires minimal time, strengthens bones and muscles, improves cardiovascular health, and the ability to process, recall, and react to life’s demands, it’s hard to see why anyone wouldn’t want to participate.

 

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— 

 

References 

Liu-Ambrose, T., Nagamatsu, L. S., Graf, P., Beattie, B. L., Ashe, M. C., & Handy, T.C. (2010). Resistance training and executive functions: a 12-month randomized controlled trial. Archives of internal medicine, 170(2), 170.

Nagamatsu, L. S., Handy, T. C., Hsu, C. L., Voss, M., & Liu-Ambrose, T. (2012). Resistance training promotes cognitive and functional brain plasticity in seniors with probable mild cognitive impairment. Archives of internal medicine, 172(8), 666-668.

Cassilhas, R. C., Viana, V. A., Grassmann, V., Santos, R. T., Santos, R. F., Tufik, S. E. R. G. I. O., & Mello, M. T. (2007). The impact of resistance exercise on the cognitive function of the elderly. Medicine and science in sports and exercise, 39(8), 1401.

 

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