Episode 119 - Weight training helps your health

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Hello, this is Charles Colaw on the, you can’t do this podcast. And today I’m going to talk about weight training helps your health weight training helps your health, who I am. I am Charles Colaw law. The owner of Colaw Fitness.

I’m an eight time certified personal trainer. I have trained thousands of clients and I encourage you to not believe me, but to go to YouTube type in Colaw fitness reviews, and that’s go to youtube.com and type in Colaw Fitness, and sort of use listened to thousands and thousands of people that have lost weight and got in great shape.

I also encourage you guys to check out a Colaw fitness location near you type in Colaw fitness near you type in Colaw fitness near you. We currently have locations in Bartlesville, Oklahoma, that’s Colaw fitness in Bartlesville, Oklahoma. Have a Colaw fitness Joplin, Missouri.

We have a Colaw, fitness Joplin, Missouri. We have a Colaw fitness Topeka, Kansas. Have a Colaw fitness Arlington, Texas. We just opened a few months ago and we just opened Colaw fitness, Oklahoma city. So we have five locations in four States. That’s Colaw fitness Bartlesville, Oklahoma Colaw fitness Joplin, Missouri Colaw fitness, Topeka, Kansas Colaw fitness, Arlington, Texas, and now Colaw fitness, Oklahoma city, Oklahoma.

We are the highest rated and most re reviewed gym Oklahoma City and every one of our markets. So we are the highest quality best value gym. So check us out. Love to have you come in and give it a free try. We have a $1 down low as $5 a month and membership with a 30 day money back guarantee. You can get your dollar back, so there’s no risk. So come check us out. This article that we’re talking about today, I went through an article.

It’s an article it’s actually talking about how strength training helps your health, how strength training helps your health. I worded it as a weight training. But I w I said, weight training helps your health. So I’m jumping in here for the first component for health to, for strength training and weight training.

What I’m going to do is go through this article, give you my, take on it and talk about how weight training can help your health. So in this article, it talks about isometric and isotonic straight train isometric involves contracting your muscles against non moving objects, such as pushing against the floor, like a pushup that is resistance of your body weight.

That is like a weight. So that’s called isometric resistance training, and then isotonic strength training involves con contracting your muscles through a range of motion like a weight like weightlifting.

So primarily what you do in a gym Oklahoma City is more isotonic, weight training, or you’re actually using a weight or a machine in a fixed range of motion. That’s attached to a weight on a cable or a barbell or a dumbbell or a kettlebell. So those are all different ways that you can do isotonic strength training.

And then I symmetric is like body weight or pushing against a non-moving object. So the benefits it says in here, the benefit is an obvious one. It shouldn’t be overlooked. Muscle strength is crucial in making it easier to do things you need to do on a day to day basis.

So it talks about how, you know, when you get older, you lose your muscle, you lose your ability for a functional things like going to the grocery store and picking up a jug of milk or carrying groceries to the car.

Strength training has beneficial for opening the door, you know, getting out of bed. So all types of things functional in life keep maintain your strength, keeping your strength is super beneficial. So the most obvious is just doing everyday day to day. Activities. Strength training is super beneficial for that stuff. So that’s the first benefit.

Second benefit of strength, training, or weight training. It actually protects against bone health and muscle mass at about age 30. The article talks about three to 5% of muscle mass is lost every single year, just due to aging. So your lack of activity, lack of hormones, I don’t know exactly what all goes into it, but it says you lose anywhere from three to 5% of muscle mass as you age after the age of 30.

So if you are doing weight training, you’re stimulating your hormones, you’re stimulating your muscles and your bones. You’re increasing bone density. So there’s all these great effects for, for that. So it says in here according to a study published in October of 2017 journal of bone and mineral research just 30 minutes.

Twice a week of high intensity resistance and impact train has shown to improve functional performance as well as bone density, structure and strength, and post-menopausal women with low bone mass. And it had no negative side effects. So if you’re a woman, your hormones, your post-menopausal and your homelands are dropping, and you’re having a chance of a bone density issues, weight training has no negative effects, just positive effects.

So check it out. Number three, it says strength training helps keep weight off for good. See a robot is, as an article, says aerobic exercise, such as walking, running, and cycling as well, known as a way to increase the number of calories you burn in today and shed extra pounds.

But strength training helps even more it’s even if you’re not burning a huge number of calories during the workout, it says exercise science researchers suspect that strength training is helpful for weight loss, because it helps increase your resting metabolism, meaning when you’re not doing anything, meaning the rate of which your body burns calories when you’re just going about your day and not exercising, or just sitting.

So that resistance training, in my opinion, it causes what they call microfiber, tears, tears in the muscle. So just the soreness is that that’s teeny tiny tears in the muscles from working out and they rebuild and recover bigger and stronger, but your body has to be at an increased rate of protein synthesis and recovery requiring more oxygen.

And just more demand from your body to recover that increase that, that, that, that component increases your resting metabolism, which means that you’re going to stay lean, leaner and more fit from doing weight training.

Number four says strength training helps you develop better body mechanics, strength, training, benefits, your balance coordination, and posture studies show that older people who are at higher risk of falling. They do a whole lot better when they’re doing functional fitness and strength training, because it reduces the risk of falling by 40%. That’s 40%. So weight training and resistance training helps a lot with older adults and so on.

So it helps with your better body mechanics, better functional body mechanics, getting up and down and getting off a chair, picking up something, or walking down the hallway or walking upstairs or downstairs. Strength training is super beneficial.

Number five, it says straight training can help with chronic disease management. So in this section, it says, studies have documented that many wellness and benefits of strength training, including helping people with some chronic diseases manage their conditions. If you have arthritis, strength training can be ineffective. It says it can be as effective as medication in decreasing arthritis pain.

And it also says that 14 million Americans with type two diabetes strength training along with other health lifestyle changes, improved their blood sugar of the blood glucose in their, in their blood sugars, in the bloodstream. So very good benefit for our, as in strength training, right there. Number six, strength training, boosts your energy and improves your mood says strength training is going to elevate your level of endorphins.

Those are natural opiates, opiates produced by your brain, which lift energy levels and improve your mental and physical mood, all exercise boosts mood, because it increases endorphins, but strength training, additional research that, but, but for strength training, additional research.

That’s looked at neurochemical and neuro-transmitters responses such as workouts offers further evidence of a positive effect on the brain. So strength training, boosts your mood, you get in a better mood from lifting weights. Number seven, strength training translates to more calories being burnt.

Talked a little bit about that earlier. It basically boosts your metabolism cause it has to recover and repair that instead of just resting your body now has to rest and pump blood and heal and repair and develop and strengthen that. Oh, from that workout basically recover from that weight training workout. And so it’s going to help speed up your resting metabolism. You’re going to get leaner and more toned and look more fit.

Just by doing weight training. Number eight is this strength training has cardiovascular health benefits along with aerobic exercise, muscle strength, training, or muscle strengthening physical activities helps improve blood pressure.

According to H H S the government recommends doing strength, training activities, at least twice weekly for 150 minutes of total weekly to moderate activity for strength or weight training to help reduce the hypertension. That’s the high blood pressure and to reduce the chances of heart attack stroke or diabetes.

So are basically heart disease. So strength training can help with reducing blood pressure and reducing heart disease. Great, great facts there. So check that out. So that’s the article everyday health.com. Talking about how weight training can help your health. I encourage you to check that article out. I also want to give you some really cool.

Did you know facts? Did you know that 70 to 80% of your food is sorry, 70 to 80% of your weight loss and fitness success is your food. So 70 to 80% of your weight loss success or fitness success is what you’re eating.

So make sure you know what you’re doing in the kitchen, make sure you’re planning and prepping healthy, good meals. Also remember that the best results come to people that are very consistent and keep their program consistent. They don’t fall off track.

They keep a, a set appointment, a professional appointments, I’m sorry, I can’t meet you at that time. I’ve got an appointment you hit that workout that as a professional appointment. So best results are come from people when they’re consistent. And next step is says, keep the program simple and the same. You don’t need to change it up all the time.

Keep it simple, follow it for at least 90 days before you make a change. Most of the time, people lack commitment more than they need to actually change the program. So I encourage you to pick up the CF 30 book.

That’s called the fitness 30 day diet and workout book. It’s complete Mind Freedom, I’ve written it. And my wife, we both have written this book. And if you simply pick it up, it’s $10 and follow it for 30 days, we guarantee 10 to 30 pounds of fat loss in 30 days.

So check that out. Action steps where I want you guys to do is join Colaw fitness. I want you to sign up for the free trainer classes, go to all the orientations, to learn all about the club, learn how to use all the equipment totally free. Like I said, $1 down with a 30 day money back guarantee. You get your dollar back.

And if you keep it it’s as low as $5 a month. That’s where we give to people. The ability to work out tan and massage was lose five bucks. If you buy a membership, you and your guests get unlimited privileges to everything inside the club. There is no better offer out there, period.

So come check us out. I encourage you to also start the CF 30 class, go to the [inaudible] class to class. You sign up for by the CF 30 book. Just follow that book no more, no less than exactly what it says. Follow the food plan. Start exercising, read my daily words of encouragement for mental health and motivation.

Also go to Google type in Colaw fitness reviews on Google type in Colaw fitness, Google reviews, Colaw fitness, Google reviews. Read the thousands of clients that have lost weight, gut shaper. What they love about our club. I encourage you to not believe me, listen to a, go to youtube.com. You too.com type in Colaw Fitness reviews listened to thousands of people that have lost weight.

Gotten a lot better shape by using her clubs are doing these similar principles for workout and dietary advice. So anyways, this is Charles Colaw and that you can do it podcast. Have a wonderful day. We’ll talk to you next time. Bye-Bye.

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