Women NEED to Weight Train

Bone loss is not just for the 60+ year old women to worry about. 

In your 20's and 30's even though you may feel like your body is strong and healthy, bone tissue begins to naturally become less dense and poor diet and lack of exercise can exacerbate the problem. This process will continue to speed up through your 40's and straight through to your 50's to the point where you're losing more bone cells than you're gaining. Bone loss-caused by the depletion of minerals in bone tissue, which makes them weak and can lead to osteoporosis.

According to the Journal of Strength and Conditioning Research, weight training in young women aids development of a greater peak bone mass. In the postmenopausal years, resistance training may retard bone loss and delay risk of fracture. Elderly women who weight train may experience fewer falls due to improved strength and balance, and may be capable of increasing bone mass in selected regions. Most studies have been unable to demonstrate greater bone mass at skeletal sites that are vulnerable to bone loss and fracture such as the femoral neck, greater trochanter, and forearm. A common limitation in these studies is that resistance was moderate, typically ranging between 60 and 70% 1-RM. Also, few studies have extended beyond 1 year. Benefits from weight training may improve not only bone mass but also the overall quality of life through fewer falls and more years of independent living. Consequently, resistance training should be encouraged in women throughout the lifespan.

August 1997 - Volume 11 - Issue 3 (C) 1997 National Strength and Conditioning Association

Bottom line, weight training builds muscles, which in turn improves bone density and prevents breaks. This is because when muscles contract, they pull on bone, which increases circulation and triggers bone cell growth that build density and prevent the onset of osteoporosis. On simple way to start: cut sugar and processed foods, add clean eating and pick up those weights. 

Until next time,

Live Active........Live Healthy..........Live Happy


Charis

Do you get Side Stitches??

I got asked today, How do you get rid of side stitches?  Great question; I think we have all experienced this. So I thought I should share my answer on my blog. This is what works for me anyway...

What is a "side stitch"?

A "side stitch" is a sharp, intense pain under the lower edge of the ribcage caused by a muscle spasm of the diaphragm. Such pain can occur during vigorous exercise, such as running, and seems to occur more commonly in beginner exercisers who have not yet established proper pacing and who tend to breathe more quickly and shallow.

So what exactly causes them? 

When we inhale the diaphragm contracts and moves down to allow more space in the chest cavity for lungs to expand. When we exhale the diaphragm relaxes and moves up to force air out of the lungs. If you have some trapped air below the diaphragm, if you've eaten right before running, or if you start running too vigorously, your diaphragm may cramp, causing pain under the rib cage. 

How to get rid of them?

Here are a few tips that has helped me:

1. Take a deep breath in as quickly as you can, to force the diaphragm down. Hold the breath for a couple of seconds and then forcibly exhale through pursed lips to restrict the outward air flow. You may even have to stop and walk briskly for a few seconds while concentrating on deep breathing. Continue running after the stitch goes away. 

2. If you get a cramp in the middle of a race, you might want to try mixing up your rhythmic breathing/ striding pattern. If you always exhale when your right foot strikes the ground, try exhaling with the left foot strike. Another technique that may work for some is peaceful visualization--if you are feeling stressed from the day or race, try imagining you are elsewhere, and take deep calming breaths as you run.

How to prevent them in the first place?

1. The most effective way to prevent a side stitch is to take deep, full "belly breaths" while running. This will allow the diaphragm to fully lower and reduces the stress on it. If you take a lot of shallow breaths when running, the diaphragm remains in a consistently high position. The diaphragm becomes stressed and a "stitch" may result. 

2. Make sure you include a warm-up that helps you gradually increase your running speed. If you head out in an all-out dash from the front door, you're more likely to take quick, short, shallow breaths, inducing a cramp.

3. Strengthening the abdominal and lower back (core) muscles can help prevent stitches since tighter muscles in the mid-section will allow less movement of those internal organs. 

4. Avoid eating at least an hour before your run. And any big meals should be eaten at least 2-4 hours before a run as it takes this long to digest your food. Planning your runs is must. Time out your day, if I plan to run at 5pm, here is what my eating plan looks like:
8am Breakfast
11am Light Lunch
2pm Protein Smoothie
4pm (only if I feel hungry) an apple or banana 
5pm Run
7pm Dinner
This is just an example of one day that I ran. Each day I plan out what time am I working out, then what time am I eating. If you need more help with what to eat, how big your meals should be and eating to lose weight........I will be certified soon as Rupert's Newest Nutrition Coach. I expect to be finished end of May and will be taking clients in June. I will update here on my blog so keep checking back in to see when. 

Me at Skeena Race 2009

Happy running!

Until next time,

Live Active........Live Healthy..........Live Happy


Charis