I have a morning routine that I've been doing for years, but I only recently shared it with a stranger while we were discussing our daily habits. It occurred to me that my routine is quite ritualistic and resembles a luxurious spa treatment. As I was describing my routine, I thought about how I sounded like Christian Bale's character, Patrick Bateman, from the movie American Psycho, when he described his morning routine and saw the humor in it. As much as I see the benefits to doing it, it also sounds comical, so I am going to share it in this post in hopes of amusing most of you and, maybe, enlightening some of you to some lesser-known health interventions. I hope you enjoy it.
Read MoreThe health benefits associated with resistance training are not under debate and include decreased gastrointestinal transit time, reduced risk of colon cancer, increased resting metabolic rate, improved glucose metabolism, improved blood-lipid profiles, reduced resting blood pressure, improved bone mineral density, pain, and discomfort reduction for those suffering from arthritis, decreased lower back pain, enhanced flexibility, and improved aerobic capacity. What has been under debate is how to do it best. 1 The American College of Sports Medicine, long considered the expert in resistance training, has dispensed poor advice over the years, largely unsupported by rigorous science.
In 2011, researchers used existing studies that employed rigorous science to more fully understand how we should work out. They included intensity, the number of repetitions, the length of training sessions, the volume of work, whether core exercises were as important as we think, the speed of repetitions, rest time between sets, and whether free weights are better than machines. Their findings might surprise you.
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