Do You Know Whether You Need To Start With Food or With Movement?

Two Science Stories

The bottom line is food first. A study published last month in The Journals of Gerontology said healthy eating leads to health life. A look at 1609 people 49 years old and older provides a significant look results and how they apply to you. After 10 years those that had better adherence to dietary guidelines had 58% higher odds of successful aging than those with the least dietary guidelines compliance. 


 

NondairyPaleo_buynow_10C4BDE4AE43CFunctional fitness is important. When evaluated it’s balance, flexibility, and mobility. The question is what qualifies as the kind of exercise that gives it to you? In another study published in The Journals of Gerontology, Hatha Yoga classes were compared to strength-and-stretch classes for the functional benefits. Three times a week previously sedentary adults the average age of 62 participated in either Hatha Yoga or the stretch-strenthn classes for eight weeks.

A comparison of pre and post tests revealed that both groups significantly enhance functional fitness. An earlier study comparing the two exercise modes showed the yoga was better at boosting cognitive function.

Note: keep in mind the strength and stretch classes are not heavy weight training and the linear nature of the exercises may have reduced functional results compared to other exercise venues or heavier weight training allowed by machine exercise.


There’s no shortage of research supporting what to do, how to do it, and when to do it. Interpreting that can be the challenge! If you know statistics you can look at them from a number of angles and find a number of interpretations. If you have a question based on research you’ve heard or wonder about, please share it!

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6 thoughts on “Do You Know Whether You Need To Start With Food or With Movement?”

  1. What is your opinion regarding the use of free weights vs. machines? I have been told by personal trainers that free weights are preferred because it will increase my stabilising muscles. Wondered if you agree?

  2. Great question! This one is an age-old Q that will never go away. I am an advocate of heavy weights. That said your goal should always dictate the protocol you do.

    In You Still Got It, Girl! The After 50 Fitness Formula For Women, I define the three protocols that target the three most common goals women 50+ have. 1.) weight loss 2.) bone density 3.) performance/sport. Different protocols facilitate different results.
    Everyone does need to lift heavy, use power with a slightly lighter than “heavy” weight, and perform some functional work. They just need it in different proportions of their workout time to reach their best benefit.

    It doesn’t matter who you are..you can lift heavier safely with a machine. So everyone ideally does machines.
    You can do power best with free weights or cable machines.
    You can also do functional work best with body weight, smaller tools or free weights.

    So, the answer is, one is not better. Machines never will be obsolete. Free weights are good… but in progression.. you need to crawl before you walk, walk before you run.
    What’s your primary goal? Any secondary goal?
    Then it’s easier to pick the protocol and last you choose the tool that will get you there.

  3. What is your opinion regarding the use of free weights vs. machines? I have been told by personal trainers that free weights are preferred because it will increase my stabilising muscles. Wondered if you agree?

  4. Great question! This one is an age-old Q that will never go away. I am an advocate of heavy weights. That said your goal should always dictate the protocol you do.

    In You Still Got It, Girl! The After 50 Fitness Formula For Women, I define the three protocols that target the three most common goals women 50+ have. 1.) weight loss 2.) bone density 3.) performance/sport. Different protocols facilitate different results.
    Everyone does need to lift heavy, use power with a slightly lighter than “heavy” weight, and perform some functional work. They just need it in different proportions of their workout time to reach their best benefit.

    It doesn’t matter who you are..you can lift heavier safely with a machine. So everyone ideally does machines.
    You can do power best with free weights or cable machines.
    You can also do functional work best with body weight, smaller tools or free weights.

    So, the answer is, one is not better. Machines never will be obsolete. Free weights are good… but in progression.. you need to crawl before you walk, walk before you run.
    What’s your primary goal? Any secondary goal?
    Then it’s easier to pick the protocol and last you choose the tool that will get you there.

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