Diets in Review Blog » weight lifting

Breast Cancer Survivors Benefit from Weight Lifting

heather — Thu, 13 Aug 2009 14:33:03 +0000

For many of the more than 2 million American women who are breast cancer survivors, life after their diagnosis can be the archetype of picture-perfect health. From eating copious amounts of fresh vegetables and fruit to faithfully adhering to doctor appointments, many breast cancer survivors lead incredibly healthy lives in an attempt to stave off a recurrence of their disease and keep their health in tip-top shape.

But one healthy behavior that breast cancer survivors have been discouraged to partake in is weight lifting, for it is believed that using weights and exercise machines induces swelling and pain around the breast tissue, particularly for those women who have a higher risk for lymphedema, or swollen and painful fluid-filled nodes that occur on the arms or on the hands. Women prone to lymphedema are often discouraged from lifting children, playing tennis or golf, or carrying a heavy bag. But according to a new study in the New England Journal of Medicine, these warnings from doctors may start to quiet down.

Women who participated in weight training sessions following breast cancer treatment had fewer symptoms of lymphedema and greater overall muscle strength. In addition, not only did strength increase, but also range of mobility and self-confidence in a number of the women in the study.

This study illustrates not just the wide-reaching benefits of strength training exercises, but it also shows us how our conventionally-held beliefs about certain areas of health may need to be reexamined. But thanks to well-controlled and boundary-pushing research endeavors like this one, as new data sheds light onto different outcomes, theories change and so do our health behaviors.

Lead researcher of the study, Kathryn Schmitz, an exercise scientist at the University of Pennsylvania, suggested that breast cancer survivors should not rush from the hospital to the gym, but rather they should start out slow and work with a certified personal trainer so that techniques are learned properly and gradually.

If you are a breast cancer survivor, it is important to speak with your doctor first before starting your own weight-training program.

Here is the complete research study from the New England Journal of Medicine.

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Breast Cancer Survivors Benefit from Weight Lifting

Five Reasons Women Should Lift Weights

Carmen — Wed, 01 Jul 2009 13:49:53 +0000

When I first started to lose weight, my number one goal was a smaller number on the scale. That was my sole focus. (Well, that and I REALLY wanted to wear a smaller pants size, if I’m being totally honest.) I never wanted to lift weights, never wanted to grow any muscle – I just wanted to avoid embarrassment if the tag on my shirt was sticking out.

Once I had been successful with the weight loss, though, I was still unhappy with the look of my body. Reading online one day, I was struck by the idea of lifting weights, but I didn’t want to bulk up. I gave it a try, though, and now I’m addicted. Lifting weights is terrific for women and the benefits are endless. Here are my top five.

Lifting weights will make you physically stronger. This has benefits that go beyond the obvious, such as carrying in the groceries or wrestling with a tight jar lid – and means that you will be less dependent upon others in your daily living. (It also makes it easier to wrestle with that recalcitrant toddler – but don’t tell them that!)

Lifting weights will help you lose body fat. The average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3-5 pounds of fat. As your lean muscle increases so does your resting metabolism, and you burn more calories all day long. That’s a win for me!

Lifting weights won’t cause you to bulk up. Women have less of the hormones that cause muscle bulk, so lifting will help the muscles to define and this helps your clothes both fit and look better.

Lifting will decrease your risk of osteoporosis. Research has found that weight training can increase bone mineral density by 13 percent in six months. This, coupled with taking your daily calcium, means less bone fractures later in life.

Lifting weights helps improve your attitude and mood. Women who strength train feel more confident and capable, both of which are important factors in fighting depression.

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Five Reasons Women Should Lift Weights

Protein vs. Carbs: Post Workout Fuel

Matt — Mon, 23 Feb 2009 18:06:45 +0000

There has been a constant battle between which foods are the right foods to eat after a long, hard workout. Honestly, I strongly believe that it depends on the type of exercise you are doing. Weight lifting is an anaerobic exercise, which means it is done with little or no use of oxygen. Jogging is an aerobic exercise, which requires the muscles and body to use oxygen.

So, according to the latest news about which foods are most beneficial after exercising, protein takes the cake. I honestly recommend eating within 15 to 30 minutes of working out and intaking a combination of the two depending on the type and intensity level of the workout.

After weight training, I recommend intaking more protein than carbs and vis-versa with prolonged running. The body needs both after long bouts of exercise to help replenish (carbs), rebuild (protein), and repair (protein) what was lost and broken down.

See Matt’s Top 10 Post-Workout Snacks.

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Protein vs. Carbs: Post Workout Fuel