Light Weights, More Reps Reap Benefits

Strength training is an important part of any complete workout program and helps build or maintain muscle mass and strong bones. This type of training can be intimidating for gym-goers who haven’t tried it before, and lifting heavy weights may feel like a daunting or even impossible task. But do you need to lift heavy weights to reap the benefits of weight training? Recent research dives into this hot topic to get some answers.

The traditional approach to weight training is to choose an exercise and find the heaviest amount you can lift at a time, called a “maximum.” This weight is then used to shape the program by lifting 80-90 percent of the maximum, eight to ten times to complete a “set.” While this approach is still very effective, it can be intimidating to some and opens up the opportunity for injury if not executed correctly.

Multiple studies show that lifting at 30-50 percent of the maximum for up to 25 repetitions has the same effects as heavier weight lifting with regard to an increase in muscle strength and size. The goal should still be to exhaust the muscles in order to achieve muscle growth, but rather than lifting heavier weights, add more repetitions at a lighter weight to achieve fatigue.  

Bottom Line: If you are looking to incorporate a strength training workout into your routine, it doesn’t have to be daunting. Lifting lighter weights at higher reps can be just as effective and offers the benefit of reduced risk of injury. If you have never tried strength training before, ask a personal trainer to help guide you; many fitness centers offer members free trials with a personal trainer.

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Antioxidant Supplements: Friend or Foe?

When you hear the word “antioxidant” you probably think it’s something you could use more of, right? Well, that might not always be the case. New research shows that people taking high dose antioxidant supplements may be causing more harm than good.

With so many supplements on the market and many “health experts” proclaiming their benefits, it can be difficult to decipher fact from fiction. The truth is that as long as you are consuming a balanced diet that meets your energy needs, you can get most antioxidants through your daily food intake without the use of supplements. Antioxidants are found in foods such as fruits and vegetables, and are also made within the human body. Antioxidants are a necessary part of health, but so are the oxygen radicals that they combat.

Oxygen containing free radicals are produced in all living organisms and have many beneficial functions within the body, including immune defense and hormone synthesis. While there are biological benefits of oxygen radicals, as with most things, too many oxygen radicals in the body can have negative effects. Excess oxygen radicals can cause oxidative stress that may lead to cell damage and disease. Antioxidants aid in the defense against the damage caused by excess oxygen radicals in the body. However, an overabundance of antioxidants may interfere with both disease triggering and healthy oxygen radicals. Thus, while consuming foods high in antioxidants is protective for our health, the research does not support the benefit of antioxidant supplements for the general healthy population.

Bottom Line: People need oxygen radicals for day-to-day function and overall health. Antioxidants are beneficial for our health, but you can save your money on supplements and opt for consuming a colorful range of fruits and vegetables to reap their benefits.

Source 1, Source 2

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A Proposed Solution to Confusing “Use By” Dates

We’ve all done it: tossed an “expired” package of deli meat or a half-used gallon of milk past its “use by” date. But are these foods really spoiled or are we simply throwing away money? The USDA, which determines food labeling standards, is beginning to realize the confusion these labels can cause among 90 percent of consumers, and the role labeling plays in the $29 billion worth of food wasted at the consumer level each year.

It’s easy to get confused when terms like “use by” and “best before” sound similar, especially when there isn’t a uniform system required by food companies and labeling laws vary from state to state. In reality, product dating actually indicates a food’s peak quality— not safety. In fact, many foods can surpass these dates by weeks or even months if stored properly.

So, what is the solution to this confusion? Thankfully, the Food Date Labeling Act of 2016 has recently been presented to Congress and is aimed at establishing requirements for food quality and safety dating. The Act suggests the introduction of a voluntary “quality date” and uniform “safety date” on all ready-to-eat foods. The suggested phrases include “best if used by” for the quality date, and “expires on” for the safety date. The Act will also require that consumer education and outreach begin no later than one year after the implementation of the new food labels.

Bottom Line: The inaccurate food date labeling we currently have in place in the U.S. causes a substantial amount of confusion and an unnecessary amount of food waste each year. For more information on food product dating and food storage recommendations, check out the USDA website. If you want to contact your elected representative to support food quality versus safety labeling changes, you can find them here.

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Increasing Activity with Pokemon Go and Other Gaming Apps

Whether you’re a gamer or not, chances are you’ve heard about the new Pokemon Go mobile app sweeping the nation. Its popularity has been taking over the news, along with a surprising benefit: an increase in users’ physical activity levels.

If you’re unfamiliar with this new version of a handheld classic, Pokemon Go is an augmented reality game and requires users to walk (and sometimes run) to catch and grow their Pokemon. The game utilizes GPS to track the players in the real world. Users say the gameplay— trying to “catch them all”— is highly addictive, and in terms of public health, this is a welcomed bonus. The other added perk, of course, is that it doesn’t feel like exercise.

But Pokemon Go isn’t the first non-fitness gaming app to increase the physical activity of users. If you’re not a fan of the original game, you can download apps like Zombies, Run!, BallStrike and Superhero Workout to increase your physical activity while having fun. Not a gamer, but still into the “hunt?” Try geocaching apps to get your steps in.

Bottom Line: There are over 40,000 health-related mobile apps available on both iPhone and Android, so don’t be afraid to explore different methods of meeting your exercise goals. Technology is no longer synonymous with living a sedentary lifestyle, and it’s making the journey towards a healthy lifestyle much more enjoyable. You can visit the Pokemon Go website here, or find it on the App Store/Google Play.

Source 1, Source 2

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