Posts Tagged ‘arthritis’

Pump it up IRON GIRLS

Today we live in a society where every woman aspires to be at par with men and, we are :). We women are found in all professional (male dominated) fields. May it be scientists, astronauts , police officer or  in army, navy or an airline pilot, women have made their mark and proved again and again that we are no less than men but, when it comes to “Strength/weight” training there are still so many myths surrounding women lifting weights. So I am here to burst these myths and tell you the importance of Weight Training especially for WOMEN.

Weight training is one form of exercise which is never bragged about or I should say is hardly ever mentioned by women. Whenever I ask my female clients “Do you do any form of exercise?” 90 % reply “Yes of course, I walk for 30 mins daily.” few more replies i get are “ya ya I go to the gym and run on treadmill almost 3 kms every single day.” or “Ya i go for regular yoga.”

The apprehensions I get from them when asked about weight training:-

“No no, I don’t want to look manly. I just want to loose this tummy and the flab under my arms and sides.” and “No weight training and all baba. Once i stop i will become more fat and my wish is only to fit in my old jeans before my next college reunion.”

Weight training is surrounded with controversies and fear. Lack of proper guidance and education on the same makes it all the more suspicious for people.

So let’s  first look at the importance of weight/strength training :-

  1. Weight/strength training burns fat for almost 36- 48 hrs after the workout unlike cardio where calorie burning happens only while performing the activity. Post strength training calorie burning is called the “After-Burn”( period post strength training where your BMR stays high) . Here you don’t just burn calories during the workout but your body now has the ability to tap more of those body fat stores for unto 48 hrs post weight training One of the most important reasons for you to start lifting those weights.
  2. Weight training helps you preserve your youth (anti ageing pill it is ), helps maintain your vigour, muscle strength, bone density and it is now proven to be useful in protecting heart and lowering sugar levels.

3.  Makes you physically stronger.

4. Decreases your risk of osteoporosis (women are prone to these).

5.  Strength training gives you the toned body you are dying to achieve, Those well     rounded GLUTES, Well toned Abs (Rectus Abdominus), Sexy toned Arms and shoulders (Bring those sleeveless and halters back) and firm Adductors and abductors.

6. Improves your athletic performance and reduces your risk of injury, back pain, arthritis.

7. Helps keep your menses smooth and not breakout into pimples. Keeps your skin  radiant.

8. Reduces your risk of heart disease. If you have high cholesterol strength training helps a lot as the after-burn helps in bringing the LDL,VLDL down and HDL up.

9. Strength training helps reduce the risk of and manage diabetes.

10. Few studies have shown that weight training helps fight depression.

Now coming to Bursting myths ladieeeeessss:-

Myth no 1:– Weight training will make me look like a man. All muscular and huge.

Fact:– Muscle bulk happens due to a hormone call “Testosterone” which is a predominantly male hormone. We women simply do not have enough of this hormone to get bulky muscles.

Myth no. 2:- If I stop lifting weights and coming to gym i will gain lot of weight. those muscles will sag and become fat.

Fact:– Muscle and fat are two different type of tissues so Muscle cannot become FAT. When you stop your regular weight trainings, muscle loss starts. Also, you are likely to drop out of the structured diet that you were following while you were gymming so due to no weight training muscle is lost and no proper eating so fat is accumulated, as a result you gain weight.

So lovely ladies, instead of worrying about becoming size zero, start thinking about becoming STRONG, FIT & HEALTHY and you will be on your way to a “SEXY, TONED NEW YOU.”

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VIT D Deficiency – An Epidemic

vitamin-d-and-the-sun

Today, mejority of the urban indians have low vitamin D levels and are on injections or supplements to correct the deficiency. Yet, there are many who ignore the importance of Vit D and other vitamins in the human body.

Vit D is a miraculous nutrient and its deficiency is linked to lifestyle disease including obesity, arthritis, diabetes, heart disease and even cancer.

We know that Vit D plays a major role in Human bone health but its health benefits are not just limited to bones.

Vitamin D expert William Grant, PhD, puts it this way:

The health benefits of vitamin D extend to at least 100 types of disease, with the strongest evidence for many types of cancer (breast, colon, ovarian, pancreatic, prostate, and rectal), cardiovascular disease, diabetes types 1 and 2, respiratory infections such as type A influenza and pneumonia, other infections such as sepsis, and autoimmune diseases such as multiple sclerosis.”- (taken from article by Dr. Jonny Bowden).

Research shows that sufficient amount of this hormone-like vitamin helps in balancing the hormones thus lowering the risk of Hyper/Hypothyroidism and PCOD, the two most prevailing health concerns amongst the young generation today. Balanced levels of vitamin D also helps in weight loss, keeps you feeling young and energetic.

You can get vitamin D from the sun but it must get converted to its usable form D3. Proper absorption of vitamin D relies on the presence of essential fats in the body. Bring in that desi ghee (homemade or organic),groundnut, mustard and coconut oils. Learn about fats well rather than blindly following the media. Stick to your roots. Use your common sense. If coconut oil or mustard oil was “FATTY” than entire south India and west bengal regions would have been obese.

To my clients surprise, I add besan pakodas (yup those deep fried gram flour snacks) to their diet plan and ask them to enjoy it once a week (obviously homemade especially during these rainy days). These provide the body with essential fats required for assimilation of vit D. No, this essential fat intake will not affect your cholesterol levels, Leading an in-active lifestyle and eating packaged foods and biscuits will. And, Besan (gram flour) is rich in phytosterols and fiber just like our very famous “OATS”, One more reason to stick to your local traditional food 🙂

So this rainy season, chuck the guilt out and enjoy your homemade besan pakodas and bhajiyas 🙂 (Remember the rule of thumb- only eat when hungry & DO NOT OVEREAT).

When Vit D is assimilated well it improves brain health as well. Wonder why those pakoras always make you feel good? 😉

Dosage:

Vitamin D expert Zoltan Roma, MD, MSc, author of “Vitamin D: The Sunshine Vitamin, states that “Research now indicates that the correct figure for the minimum daily requirement is 4000 IUs”.- taken from Article by Dr. Jonny Bowden.

It is always advisable to get your Vit D levels checked and take the supplements as advised.

References:-

1) Bowden, Jonny, Dr. “Vitamin D Toxicity: What You Need to Know.” Weblog post. Jonny Bowden. N.p., n.d. Web. 03 July 2015.

2) Bowden, Jonny. “Can Vitamin D Protect Your Brain?” Web log post. Jonny Bowden. N.p., n.d. Web. 03 July 2015.

3) Diwekar, Rujuta. “http://www.outlookindia.com/article/vitamin-d-and-our-fave-snack/294681.” http://www.outlookindia.com. N.p., n.d. Web. 3 July 2015.