Lets hit the weight room, ladies

Walking into the University of Kansas student recreation center, one can always expect to see a good number of girls riding bikes, on the ellipticals and stair-steppers, and running on treadmills. One place where most don’t seem to venture is into the weight room.

A survey done of 100 KU females exiting the gym showed that while 92 said they worked out more than three times a week only 27 said that these workouts consisted of lifting weights.

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The 65 women surveyed who workout regularly but don’t lift represent the majority of women who don’t believe that lifting heavy weight will get them reach their fitness goals. Matt Andre, a doctoral student in Exercise Science at KU, has been a personal trainer for a decade and has coached female Olympic weightlifters. In all his experience, Andre has faced two main objections from his female clients when it comes time to rack up in the weight room.

“There are myths regarding ‘toning’ that, if you do light weight and high reps, isolate body parts, and don’t go heavy, then you will magically burn fat off of those areas and add definition to the muscles. Unfortunately, it doesn’t work that way. The other major myth is that heavy lifting automatically makes you huge. That’s not true for men or women,” Andre said.

Andre said that the main reason male and females bodies don’t react the same when lifting is not because men lift heavier weight but because of the different chemical composition in the body.

“Most men will build more muscle and at a faster rate due to hormonal differences,” Andre said. “Women typically have approximately 10% of the testosterone of males.”

Not only is lifting heavy weights a good way to build muscle but it also is an effective way to burn fat Andre said.

“It boosts your metabolism at rest,” Andre said. “Lifting heavy weights is stressful to the body in a good way. The process of adapting (which happens at rest and while sleeping) requires extra energy from the body. At rest, the body will tap into stored body fat to provide energy for these adaptations.”

Andre said another myth he deals with is that women think they need to do a lot of cardio to lose weight. The two things Andre said that they should really be focusing on are weight lifting and their diet.

“It depends on the person,” Andre said. “I have had many clients transform their bodies and achieve their goals with lifting alone. However, some will have to watch their diet more than others. For some, the stress of strength training will be enough that, even if they keep eating the same stuff, they will lose serious weight. For others, they will need to keep their diet in check.”

While cardio isn’t as essential to weight loss as many believe it to be, it is still an important component to being fit. Andre said the way to make sure your cardio is beneficial when trying to lose weight is to push yourself.

“If your best mile time is 9 minutes, then there is no point in going on a 3 mile run, because your pace will be way too slow,” Andre said. “You need to do shorter distances at much faster paces (such as intermittent run/walks where you run very fast until you can’t anymore, then you walk until you recover). Fast people stay lean because they have to work very hard when they are running 3-5 miles at a 6-minute mile pace (or faster).”

When Andre was shown the results of the survey of KU women he said he was sadly not surprised so few of them were picking up weights. He said almost every woman he has trained was hesitant at first due to these myths.

“When I can finally convince them to lift heavy and squat deep, they start to change. When they start to feel better and get strong, their confidence improves,” Andre said. “They are usually hooked pretty quickly.

Andre knows the myths surrounding women, weight lifting and weight loss won’t disappear over night he is optimistic about the future of his career field.

“In the past 10 years, the myths related to women and lifting are starting to fade a little bit, and I expect to see this trend continue to improve.”

Keeping healthy and colorful throughout dull winter

Winter is rapidly approaching and it is easy to imagine only snow-covered ground and all the vegetation dying. Something to brighten the dark days of winter is the fruit and vegetables that natural grow during the season. Oranges, kiwi, kale and Brussels sprouts are winter seasonal produce.

 

Fruits and vegetables have a better taste and require less chemicals to grow in their traditional season.

 

Preventive Medicine published an article about the health benefits of citrus fruits and specifically highlights oranges. The article states that oranges are a natural anti-inflammatory and help to prevent tumor activities.

 

Prevention (India Edition) highlights the perks of the kiwi fruit in “Beauty benefits of Kiwi.” This article says that the kiwi is even higher in vitamin C than oranges, which tend to be the poster fruit for vitamin C. It is also a good source of vitamins K and E, and antioxidants.

 

According to “Beauty benefits of Kiwi” the fruit is also good for the skin.

 

“The nutrient dense brown and green fruit also has anti-ageing properties,” the article reads. “The C vitamin promotes the growth of collagen, necessary for maintaining the elasticity of skin. Vitamin K and E, protect skin from degeneration.”

 

Kale is variation from other lettuces with its dense leaves and dark blue/green color. Besides it’s looks it is also packed with nutrients. Nutrition’s article “Kale: Strong on Nutrition and Flavor” found that one cup of kale has over 200% the daily value of vitamin A.

 

Another seasonal vegetable is Brussels sprouts. IDEA Fitness Journal’s article “The benefits of Brussels sprouts” contains a thorough list of its health contents. Brussels sprouts is high in fiber, folic acid, both vitamins C and K. They are also cholesterol free and low in both fat and sodium.

 

There are many other winter seasonal vegetables and fruits not listed here. The ones touched on here are colorful to help brighten the winter months as well as add to your nourishment. There is no better time to dig into this produce so eat up.

New Nutrition

  • One article posted this weekend shared that adding just a pinch of Cayenne pepper can help suppress your appetite and burn calories. It is also rich in several vitamins. Read all the benefits here.
  • Got a workout buddy that you’ll be shopping for this holiday season? This article pulls together 10 gift ideas for the fitness nut in your circle.
  • A Canadian college has started trying to help reduce student stress by setting up painting tables and bringing in therapy dogs. There aim is to destigmatize mental illness. Read more about their work here. KU recently launched a similar program. For 5 weeks on Tuesdays there is a therapy dog, Shakti, in Anschutz from 8-9 p.m.Image

Hopping Health

  • A new online calculator has been made to help recreational athletes calculate their VO2 max. This is a calculation that professional athletes have previously been able to get through specialized lab equipment. What is your VO2 max? Find out!
  • Illinois State posted an article over the weekend informing students about mono. Now that it is that time of year when sicknesses seem to spread like wild fire it’s important to know the symptoms.
  • For people trying to start running farther distances, Active.com published an article with five tips to help you go the distance.

Physically disabled, still physically fit

Becky Huffman is your typical 28 year old. She likes fashion, playing with her dogs and staying fit. She just has to be active a little differently than everyone else.

Huffman was born with cerebral palsy or CP. People with CP fall on a broad spectrum from slight speech problems to major physical handicaps. Huffman falls on the more affected end. Huffman’s primary caregiver is her mom, Carol Huffman. She said that Becky Huffman was under-developed compared to the average new born.

“Becky was born with no muscle tone… she had to develop her muscles from the inside out. We had to start with the neck and the truck and work our way our to her limps,” Carol Huffman said.

Becky Huffman has come a long way since then. She is still is a small girl, which is unusual for someone with CP, Carol Huffman said.

“A lot of the time people with CP are actually over weight because they aren’t able to be as active,” Carol Huffman said.

Becky Huffman requires 24-hour assistance and uses a power chair so the key to her fitness is the work her caregivers put in to challenge her. Becky Huffman walks smaller distances with assistance. The seemingly simple task is good exercise for her, Carol Huffman said.

“We walk her whenever possible so that takes a lot of energy for her,” Carol Huffman said.

Along with her mom, Becky Huffman has in-home assists that work with her during the week. One of these caregivers is Emily Paris. Paris is a pre-nursing major at the University of Kansas and has been working with Becky for two years now. Paris helps Becky Huffman with her exercising and being active.

“She does use her chair 90 percent of the time it’s good for her to be getting up and moving around,” Paris said.

One of Becky Huffman’s favorite exercises is swimming. Paris takes her to the Lawrence Indoor Aquatic Center a couple times a week, she said. Not only because she loves it but also because Paris understands how good for her it is.

“Swimming is really helpful for her because the water actually allows her to walk by herself without assistance from us. It’s beneficial because she gets to use her leg muscles a lot more. She likes to slash so she gets arm exercise out of it too,” Paris said.

Carol Huffman understands that swimming is a physical as well as a mental exercise for her daughter. The waters resistance gives Becky Huffman more time to react. Her physical motions are slowed and her brain is better able to keep up at that pace, carol Huffman said.

“A lot of swimming is balance but it is also cognitive- the brain and the body’s motions. Becky has not just physical challenges but she has mental challenges. It’s the coordination and letting her brain control her body,” Carol Huffman said.

Besides her coordination, another physical issue Huffman has is with maintaining her torso strength. Because she spends so much time in her chair, she is able to just lean back all the time without having to use her core muscles to support herself Paris said. Becky Huffman has another activity to help her with that.

“We like her going out and doing horseback riding because of how much it works the torso muscles,” Paris said. “It’s just a bonus that Becky absolutely loves it.”

Along with her fun activities, Becky Huffman and Paris do exercises at home as well.

“We do stability ball exercises and that’s also another thing we use to strengthen her torso. We have her sit on the ball and we hold her legs and lightly push her from side to side and have her readjust herself,” Paris said.

Just like everyone else, Becky Huffman gets sore after strenuous activity Paris said so stretching is important.

“We do stretching with her legs especially after she has done a lot of exercise the day before. Her legs tend to get very tight so she doesn’t walk as well when her legs are really tight and she doesn’t pick up her feet. It loosens her up so she actually walks better,” Paris said.

Becky Huffman is a shining example that there is no one right way to be fit. Paris said for Becky Huffman it’s about working on her specific physical needs and just having fun with it.

Carol Huffman said that her main goal for her daughter is for her to remain as active as possible.

“A lot of the time people with CP are actually over weight because they aren’t able to be as mobile,” carol Huffman said.

To maintain Becky Huffman’s active life and continue to make progress Carol Huffman said the key is mixing it up.

“We always want to challenge her to do new things, try new activities,” Carol Huffman said. “If that wasn’t our attitude she couldn’t be as active as she is now.”

Becky Huffman, a 28-year-old Lawrence resident, loves being active. Huffman has cerebral palsy, which affected her brain and muscle development at birth. She generally uses a power chair so she needs activities to get her up and moving. Emily Paris, a pre-nursing major at the University of Kansas, works with Huffman and helps her get her exercise in. Paris takes Huffman to the Lawrence Indoor Aquatic Center a couple times a week. Swimming is one of Huffman’s favorite activities and it is extremely beneficial for her. The water allows her to work muscles that she would normally need assistance to use.

New Nutrition

  • New York Magazine posted an article this weekend about the juice craze that it sweeping the fit nation. Interviewee Allison shares her person story of juice cleansing and how it changed her life.
  • Fitness blog Hip & Healthy posted an article about foods that could help prevent injury. The blog lists different nutrients, their benefits and what foods they can be found in.  
  • In honor of colleges’ rapidly approaching finals, this article discussed the repercussions of not getting enough sleep before big tests.

Four-legged Running Partner

University of Kansas student stays fit by running with her dog. These runs are beneficial to her health as well as her dog’s.

They can be seen everyday on any and every street of Lawrence: Lawrence residents out running with their dogs.

Taylor Locke, a junior from Wichita, is no exception. Locke is a KU student as well as a proud dog owner. On top of her class-work load and her passion to be fit is the added responsibility of her one-year-old dog, Addi.

LOCKE: “I like to go running with my dog because it gives not only me exercise, but my dog exercise too. It wares her out a little bit so I can get some stuff done at home.”

Locke says Addi is the most rambunctious she’s ever been now that she’s fully grown. Because they live in an apartment without the benefit of a backyard, Locke uses her runs as a way to make sure Addi is spending plenty if time outdoors.

This is Samantha Darling for KU Fit Fam.

Fresh Fitness

  • Kathleen Palmer wrote a personal post yesterday about how important your mental attitude is when trying to get fit. “The most important part of your body you need to change is the 6 inches between your ears.”
  • Fitness blogger Gina of fitnessista.com posted yesterday about the struggle of trying to keep healthy eating up on the weekends. This post talks about her splurge weekend and some recipes for getting back on track during this week.
  • Another great personal blog, the Jerd, is a fitness blog and its mission is to make “fitness and healthy lifestyles accessible to geeks the world over!” His post over the weekend is “Nerd-cord fitness” beginner ab workout.