How strength training activates your well-being

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In the last blog, I highlighted how your strength is not from your muscles, but from your brain and nerves that connect it to your muscles.  It turns out, that ‘waking up’ of nerve fibers activates your whole body and your well-being in very unique ways.   Let’s take a look.

Your muscles. Your muscles are made up of lots of muscle fibers. Imagine each of those fibers like rowers on a boat; the more people rowing, the more strength and power the boat has. If the exercise is with light resistance, only a small amount of muscle fibers is activated. If the weight is heavy, more muscle fibers are called into action. As your muscles get fatigued during an exercise, your nervous system will call upon more muscle fibers to help out.

Your bones. Every day your body is both making and losing bone cells. Around age thirty we seem to start losing more bone cells than we are making. The rate at which that happens depends on how often you are telling your bones to make new cells. When muscles contract, they tug on your bones. When that tug happens, it’s like your muscles are tapping on the shoulder of your bones, saying, ‘hey, stay strong, I need you!’ This sets in motion the immediate signal to your bones telling them to make new cells. Your muscle contraction is what slows the loss of bone. The stronger the contraction, the greater the trigger for new bone cells.

The catalyst:  How often do you hear advice to get enough calcium for your bones and protein for muscles? Well, if you put all the ingredients for a cake into a bowl, but never put it into the oven, would you end up with a cake? No. Those ingredients need a catalyst, heat, to make them work together to produce a cake. Getting enough of the right nutrients is only part of building strong muscles and bones. Strength training is the catalyst that makes the nutrients work for your bones and muscles! 

Your metabolism. When you challenge your muscle fibers, they go through changes like tiny tears in the fibers and use of the fuel stored right in muscles. It takes them about 24-48 hours to repair and refuel after that use. As they repair from those small tears, they gain strength. While they are refueling and repairing, they are more ‘metabolically active’. That means they are burning more calories for a day or two after you do strength training—up to about 15% more!

Your blood sugars. When your muscles contract, they use fuel stored in your muscle fibers and in your blood system. The fuel is glucose (sugar) and fats from your blood system. Each time you contract your muscles, they are ‘soaking up’ blood sugar and using it. That means that sugar is not hanging out in your blood, affecting every other cell in your body. Because strength training causes the longer-term repairs I mentioned, it also causes longer-term use of blood sugars for hours after you finish. This is why strength training is one of the best ways to manage high blood sugar levels.

And more… There are many more cascades of real-time changes that happen each time you perform strength-training exercises that are similar to those that happen with cardio. For example, brain chemicals are released that improve a sense of optimism, focus, and calm. Nitric oxide is released which helps keep blood vessels relaxed, regulating blood pressure and reducing strain on blood vessel walls that could lead to cardiovascular disease.

Unique benefits, unique barriers. These are just the highlights of the unique and powerful Real-time Results of strength training. So why are 80% of people not doing it regularly? If you are one of them, stay tuned.  Next week we will look at the specific road blocks to motivation to strength train.

Bottom Line: Your brain signals your muscles to contract, pulling on bones, and creating movement.  This simple progression of events, when done in a way that is challenging for each one of the steps in the process, creates the catalyst for strengthening and maintaining your bone, muscle, and metabolism.

How can you start this domino effect of health and well-being for yourself today? 

B-WELL

Janet

 

 

Why be Fueled by Facts?

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Why invest even five minutes a day to get the facts? Isn’t fitness petty straightforward? You know what to do, you just need to find the time or the motivation to do it. Well, what I have learned over the past thirty years of talking to people about exercise is, it’s often not a lack of time or motivation that gets in the way. What gets in the way are the myths that have become infused into our ideas about how to exercise and what it means to be fit. Once those myths are cleared away, uncovering how doable and life enhancing fitness can truly be, exercise becomes a resource for enjoying more of life every day.

If you enjoy reading blogs or listening to podcasts, you will love the format of this online course. The information is condensed, because I am pretty sure you don’t want to waste a lot of time listening to “filler” information. Each video session of the 30-day course takes less than five minutes and can be viewed on any device.

Because I know how easy it is to lose track of courses and programs you sign up for, we have made this easy to complete. Each day for the month of February, you will receive an email with the link for the topic of the day. Simply click the link wherever you read email and you are taken right to the video.

A new session of Fueled by Facts, my FREE online course starts February 1, 2018.

Click here to enroll—the rest is easy! Enrollment closes at midnight on January 28.

Enrollment Closes Today!

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Today is the last day to join the people who are starting their new year with a different kind of cleanse. Fueled by Facts is my FREE online course that clears away the myths about exercise so you can discover the energy and motivation of fact-based fitness. Enrollment for the January 2018 session will closes today!

This course is designed to be doable. It takes little as five minutes a day to complete, with daily email reminders containing a link to the video of the day so you are sure to complete the course.

Plus …

  • resource links for further learning
  • powerful coaching questions to personalize the learning
  • an interactive comments section to share comments and ask questions
  • a 10% discount on Simply Strong*, my online course on how to strength train

The next enrollment date for a new session of Fueled by Facts will be announced at a later time.  Now is your chance! Click here to start your year Fueled by Facts!

*10% off coupon must be redeemed within 30 days of completing Fueled by Facts

Fact and Fiction

pexels-photo-256546Losing yourself in an exciting fiction novel or movie for a few hours can be a great escape from life. But fiction in fitness is not so rejuvenating. In fact, it drains time, energy, and motivation, leaving many people missing out on fitness as a resource for enjoying more of life.

There’s only one week left to start your year off with a 30-day fitness myths cleanse. Learn the science behind fitness trackers, core exercises, heart rate, and calorie burning. You will come away with an approach to fitness that’s free of fiction and full of ways to make it more sustainably motivating.

Enrollment for the January 2018 session of Fueled by Facts will close on January 15th.  A new enrollment date will be announced later.  Sign up now to start the year with a bit more time, energy, and motivation for all the great benefits of fitness.

 

Hurry! Enrollment closes January 15, 2018

FbF Image Final

Time is running out to join the people who are starting their new year with a different kind of cleanse. Fueled by Facts is my FREE online course that clears away the myths about exercise so you can discover the energy and motivation of fact-based fitness. Enrollment for the January 2018 session will close on January 15!

This course is designed to be doable. It takes little as five minutes a day to complete, with daily email reminders containing a link to the video of the day so you are sure to complete the course.

Plus …

  • resource links for further learning
  • powerful coaching questions to personalize the learning
  • an interactive comments section to share comments and ask questions
  • a 10% discount on Simply Strong*, my online course on how to strength train

The next enrollment date for a new session of Fueled by Facts will be announced at a later time.  Now is your chance! Click here to start your year Fueled by Facts!

*10% off coupon must be redeemed within 30 days of completing Fueled by Facts