Weekly Info covering all aspects of exercise from founder Tim Dutcher

The Physical State of America

America has a Health Crisis, the numbers are indisputable. 41.9% of Americans are classified as Obese according to the CDC. Obesity is defined as over 30% BMI. 9.2% of the population are severely obese, which is 40% BMI or higher. 

Health effects from obesity are as follows: high blood pressure, high cholesterol (LDL), type II diabetes, coronary artery disease, and stroke among others.

So, what is first step?

Run, walk, lift weights, yoga, exercising alone or with a group...there are a plethora of options. Though there are many paths to health and fitness, the key is to do your research and develop a plan to go forward. 

Lets start with general guidelines. The American Heart Association recommends 150 minutes of moderate aerobic exercise, or 75 minutes of vigorous activity per week. They also recommend resistance or weight training at least two days per week.

Lets drop in proper nutrition and flexibility training, along with the cardio and weight training.

Most people take a path to fitness based on personal preference, which is a BIG mistake. Remember the 4 criteria not 1. If I had a dollar for every time someone described themselves as a runner, lifter, or yoga enthusiast....They are all part of the solution, the key is to implement all 4 components. If you enjoy running, great, but you also need to lift weights twice a week and vice versa. And remember nutrition...if you eat poorly  even with a complete exercise program you may not see the desired results.

Remember there are 168 hours in the week. Time should be allocated for exercise, which may or may not be the most enjoyable thing you do that week.

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The Importance of Weight Lifting

The benefits of lifting weights are numerous; Increases in strength and muscle size, muscular endurance, bone density, resting metabolic rate, weight loss, and weight management. Increase in good cholesterol, posture, and flexibility (Britannica)

In general, lifting weights for 30 minutes burns between 90 and 126 calories. Vigorous weight lifting, may burn between 180 and 252 calories per 30 minutes. 

Comparatively, 30 minutes of walking burns 100 to 300 calories. Elliptical 170-320. jogging 220-400. Remember, the individual with the heavier body weight will have a greater caloric burn with cardio, while weight lifting caloric burn rates deviate far less. 

An individual doing 30 minutes of moderate weight lifting will burn as many calories as many low impact cardio workouts. Aggressive weight lifting may actually exceed cardio. This fact is surprising for many people seeking caloric burn. 

Finally, when performing a weight lifting routine  the order of operations is everything. Randomly trying different movements without any preset plan will produce minimal results 

One should know what muscle group they are attempting to work, and what the optimal time is between sets. Proper form, working a muscle group repetitively and proper rest between successive sets will create more effective routines. 

There is a best way to do everything in life weight lifting is no different . Gathering information , and having a plan prior to beginning a workout is key to success