Dutchmeister’s BodyBlog

I just came across a great article on Bodybuilding.com that lists five benefits of cardio.

5 Great Benefits of Cardiovascular Excersise

1. Improved Heart Health. 

“The first one is an improved condition of your heart. Your heart is a muscle just like any other and in order for it to become strong it must be worked. If you fail to work it, it will weaken over time and this can cause a variety of negative health effects.  By getting the heart pumping at a faster rate on a regular basis you will keep it in shape and healthy. Too many people are getting winded just performing simple exercises such as walking up the stairs and the primary reason for this is because they are neglecting to work their heart muscle.”

2. Increased Metabolism. 

“Another reason to perform cardio is for its effects on the metabolism. Along with speeding up your heart rate, cardiovascular exercise also increases the rate of various other processes in the body, also known as your metabolism.  Generally speaking, the more intense the cardio session, the more noticeable increase you will see with regards to your metabolic rate. Intense interval sprints (also known as HIIT) increase the metabolism; the highest with a process called EPOC (Excess Post-exercise Oxygen Consumption). An increased metabolism means an easier time maintaining your weight (or losing weight as the case may be).”

3. Improved Hormonal Profile. 

“Performing cardiovascular exercise also changes the hormonal profile in your body considerably. It releases ‘feel good’ hormones that will help ease symptoms of depression and fatigue as well as releasing hormones that decrease the appetite.  Individuals who partake in regular cardio exercise often have a much more positive outlook on life simply because they are getting the stress-relief benefits from these hormones.”

4. Improved Recovery Ability. 

“Certain types of cardio exercise, usually lower, more moderately paced forms, can decrease your recovery time too. If you have just performed a hard session in the gym, hopping on the treadmill for a walk or light jog will help to remove some of the by-products that were created during the lifting session.  This will help to reduce your DOMS (delayed onset of muscle soreness) and help bring more oxygen rich blood to the muscle tissue improving in the repair and rebuilding process. To you, this translates to your being able to get back into the gym quicker and work the muscles again. 

Building muscle mass is a combination of an overloading stimulus and sufficient rest to allow the muscle to heal itself. If you skew this balance either direction, either working out too much or providing too much rest in between, you aren’t going to get optimal results. The more frequently you are able to work a muscle though (assuming full recovery has been achieved) the faster you will add additional new muscle. Cardio helps you do this. Just don’t take this too far as excess cardio or cardio done at such a high intensity that it places additional strain on the muscles is going to actually hinder recovery rather than aid it.”

5. Management of Diabetes.

“Lastly, for those who have diabetes, cardiovascular exercise helps them manage this condition. By performing the exercise you will increase your muscle’s ability to utilize glucose. Those who exercise regularly tend to have better control of their blood sugars and do not see as many blood sugar swings as those who don’t. For diabetes this is increasingly important as they are extremely sensitive to changes in blood sugar levels.”

Here’s also a listing of some good aritcles on High-Intensity Interval Training (HIIT), which I use to conclude all of my workouts.

Every day that I worked out this week, I came away feeling refreshed and alive.  After a good weight training or Thai boxing session, I really feel like I have done my mind, body and spirit some good.  I’m sure everyone has his/her own reasons for working out.  Allow me to give just three reasons for why I not only work out, but why I love it.

Reason 1: I’m Taking Care of My Body, Mind and Spirit
With every rep and rep in the gym, with every stationary bike HIIT session, with every punch, kick, knee and elbow I throw in Thai boxing, I know that I am taking care of the only body that the Good Lord has blessed me with in this lifetime.  With regular exercise (along with proper diet) my overall stress level is low, I’m better able to handle the stress of everyday life, I’m more relaxed, I  sleep better, lovemaking is soooo much better (more on that later), I’m in a better mood; in other words, working out puts me at peace with the universe.  The connection between body, mind and spirit is real, and I feel like I am nurturing all three with a healthy lifestyle.

As a result of regular consistent training over the past year, I have noticed some startling improvements in my physique and cardiovascular endurance.  At one time, I was able to rest my folded arms on my portly pot-belly; now, the gut has shrunk precipitously.  Whereas once there were man-boobs, there are now buff pecks.  (I don’t care what anyone says, boobs only look good on women, not men!)  Not only do I feel better, I’m looking better.

Reason 2: It Certainly Beats Being Overweight, Out of Shape and Unhealthy
I have blogged previously on what motivated me to get into shape.  It is absolutely no fun being overweight and out of shape.  I remember a time last year when I was taking my wife to work one day.  We were stopped at a red traffic light, and I just began noticing pedestrians going about their business.  I noticed something that really disheartened me, and felt compelled to share it with my wife: We are a society of obese people, and it is killing us individually and collectively.

Given all of the information out there about the adverse health consequences of being overweight and unhealthy, it breaks my heart that so many of our fellow Americans do not take their health and well-being more seriously.  This is particularly true for Black Americans, since studies show that we are the unhealthiest group of people in America. 

One of the health problems that blacks suffer from more than anyone else is hypertension, or high blood pressure.   According to WebMD.com, blacks develop hypertension at younger ages than other groups in the U.S., and are more likely to develop the health complications associated with hypertension; namely, heart disease, stroke, kidney disease, dementia, and blindness.   

Researchers point to environmental and genetic factors as probable causes for why blacks suffer disproportionately from hypertension.   However, knowing what I know now, I surmise that blacks suffer from hypertension for the two main reasons why the rest of American society is so unhealthy: As a group, we do not eat right, and we do not exercise. 

If more blacks would eat healthier meals in more sensible portions (stop cooking everything we consume in artery-clogging grease, for example) and take up moderate consistent exercise at least three times a week, I’ll bet my next paycheck that the rates of hypertension, obesity and other related health problems would drop considerably.

We know what the problem is, and we know what we need to do about it. Now, we just need to do it.

Reason 3: Improved Sexual Stamina
I came across an article where French President Nicolas Sarkozy’s personal trainer is quoted as saying that, as a result of a 10-month exercise regimen that has helped him shed nine pounds and two pants sizes, the French head of state has also experienced improved performance in the boudoir.  (And, given that he’s married to a babe of a wife, I say “Très bien, monsieur!”)

As a happily married man, my wife and I have also noticed a demonstrable increase in my sexual stamina and endurance.  Given the well-documented correlation between regular exercise and sexual performance, it’s no wonder that President Sarkozy and I can’t stop smiling.

In fact, not only does regular exercise improve your sex life, an active sex life helps you lose weight!  Think of it as two sides of the same satisfying coin.

In an article entitled “Using Sex for Weight Loss,” FoxNews.com Sexpert Yvonne K. Fulbright writes: 

“Combining sex and fitness is like killing two birds with one stone. Sex gets you fit. And being fit makes you want to have more sex… Women, in particular, feel more attractive with sexual fitness, since they produce more estrogen. This makes for shinier, smoother hair. Both sexes glow as their skin pores become cleansed, thanks to sweating. They feel sexier than ever.  Perhaps most exciting for many is the fact that a robust sexercise routine can have you looking one to seven years younger from being happier, better rested, less stressed and more content. And being content goes way beyond general well-being. “
Medical researchers have pinpointed 10 benefits of healthy lovemaking in a loving relationship:

1.       Stress relief;

2.       A boosted immune system;

3.       Burning calories;

4.       Improved cardiovascular health;

5.       Increased self-esteem;

6.       Improved intimacy;

7.       Pain reduction, due to the surge of oxytocin and endorphins;

8.       Reduced risk of prostate cancer;

9.       Strengthening of the Pelvic Floor Muscles;

10.   Improved Sleep.

To sum it all up, when you’re in shape, everything works so much better.  Everything.

There you have it.  Those are just three of the reasons why I love working out.  What are yours?

Many people have heard me mention the fact that I train in Muay Thai, a form of kickboxing native to Thailand. Therefore, allow me to briefly explain what Muay Thai, also known as Thai boxing, is, and how it, along with weight training and a more sensible diet, helped to get me in the best shape of my life.
 

Throughout all of 2007, I was out of shape and unhealthy. In fact, based on the results of a physical exam from that year, I was on my way to developing diabetes if I didn’t change my lifestyle fast. I was working hard, but I wasn’t working out. On December 31, 2007, my wife and I joined a local gym, and I began weight training four days a week and modified my diet, eating 4-5 smaller healthy meals throughout the day. Although beneficial, I wanted to really jumpstart the fat-burning and heart-strengthening process.
 

This is where Muay Thai comes in.
 

While working in Washington, DC, I lived near a mixed martial arts and fitness academy in Arlington, VA. I am a huge fan of mixed martial arts, or MMA, which is a hybrid of boxing, Muay Thai, wrestling, and ground fighting. One day, I decided to inquire about what this school had to offer. After discussing my personal fitness goals (burn body fat, build muscle, and increase my cardiovascular health) with an instructor, he suggested that I sign up for Muay Thai.
 

Muay Thai, or Thai boxing, is the national sport of Thailand, and is an integral part of modern day mixed martial arts. Referred to as “The Art of Eight Limbs,” the hands, shins, elbows, and knees are all used extensively in this art. A practitioner of Muay Thai can execute strikes using eight “points of contact,” as opposed to “two points” (fists) in Western boxing and “four points” (fists and feet) used in the primarily sport-oriented forms of martial arts.
 

As with all classes at this martial arts school, the first fifteen minutes consist of intense conditioning drills to increase your heart rate and improve your “cardio.” By the end of the conditioning drills, I thought my heart was going to explode. But, oh, we were just getting warmed up! If I thought the warm-up was tough, the punching and kicking drills were beyond intense! It was without a doubt the most physically taxing experience I had ever endured in my life. By the end of the class, I was sucking wind, trying to heave as much oxygen into my lungs I possible, barely able to walk on my own power, experiencing hot flashes, minor heart palpitations, and seeing my life flash before my eyes.
 

I WAS HOOKED!!!
 

After discussing it with my wife, I decided in March 2008 to sign up for six months of Muay Thai. I started off by going to only 2 classes a week, which soon increased to three, then four, then five, and upwards of six days a week, work schedule permitting.  Before I knew it, if I wasn’t at the gym hitting the weights, I was learning killer Muay Thai striking combinations, and loving every minute of it. When at times it seemed physically impossible to finish certain striking or conditioning exercises (Burpies, or squat thrusts, for example, should be classified as a form of torture in my view), I could always count on the school’s in instructors to shout (literally!) words of encouragement to help get me through it.
 

Before long, the instructors were complimenting me on how much my striking skills and conditioning were steadily improving, and I began noticing increased muscle mass and significant body fat loss. In short, I was accomplishing my three main fitness goals.
 

To say that my health has improved drastically over the past year would be an understatement. I went from being a 264 lb. lethargic, out-of-shape, borderline diabetic, to 250 lbs. of lean muscle mass, increased stamina and energy, greater self-confidence in my ability to defend myself (if need be), and a level of cardiovascular conditioning that I could have only dreamed of suffering from childhood asthma many years ago. 
 

By the time my wife and I left Washington, DC, and after only six months of training, I had graduated to Level 2 Muay Thai at the martial arts school. I’m currently serving at an overseas post in West Africa, and I have been fortunate to find a local gym that teaches Muay Thai, and make it a point to train a few days a week if at all possible (I still lift weights in the morning before work).
 

Thanks to weight training and “The Art of Eight Limbs,” I am in the best shape of my life!

Over the past couple of weeks I’ve been training chest twice a week: Mondays (with triceps) and Fridays (with shoulders).  I want to add extra thickness to my pecs, as I consider them a weak bodypart. 

Here’s a look at my chest routine.

MONDAYS: CHEST & TRICEPS

Warm-up: Jump-rope for five (5) minutes.

Bench Press: Total of 4-5 sets - 2 warm-up sets, 2-3 heavier sets, pyramiding up with each set.

• 1 X 12 - 15 reps (155 lb)
• 1 X 10 - 12 reps (175 lb)
• 1 X 8 - 10 reps (185 lb)
• 1 X 6 reps (205 lb)
• 1 X 4 - 5 reps (225 lb)

Incline Bench Press on a Smith Machine: 4 sets, use of partial reps first two sets.

• 1 X 15 reps (135 lb)
• 1 X 12 reps (155 lb)
• 1 X 10 reps (175 lb)
• 1 X 8 - 10 reps (185 lb)

Dumbbell flyes (incline or flat-bench): Total of 5 sets, pyramiding up the first 3 sets, followed by two (2) drop sets.

• 1 X 15 reps (40s)
• 1 X 12 reps (45s)
• 1 X 10 reps (50s)
• 1 X 5 reps (45s)
• 1 X 5 - 7 reps (40s)

TRICEPS

I do a tri-set of the following three exercises with little or no rest in between sets:

Close-grip bench press

• 1 X 15 reps (145 lb)
• 1 X 12 reps (155 lb)
• 1 x 8 reps (155)

Bench Dip (using my bodyweight)

• 3 X 12 - 15 reps

Triceps Rope Pressdowns

• 1 X 10 reps (30 lb)
• 1 X 10 reps (30 lb)
• 1 X 10 reps (440 lb)

FRIDAYS: CHEST AND SHOULDERS

On this day, I superset chest and shoulders with the following exercises:

Bench Press/Smith Machine Seated Military Press

• 4 - 5 sets, beginning 12 - 15 rep range, finishing 6 - 8 rep range.

Smith Maching Incline Press/Dumbbell Side Laterals

• 4 sets, 5 - 15 reps on Smith Machine Incline Press, 10 - 15 reps on Dumbbell Side Laterals

Incline Dumbbell Flye/Smith Machine Barbell Shrug

• 3 sets X 8 10 reps (flyes)
• 3 sets X 10 - 20 reps (shrugs)

There you have it.  I’m gonna try this routine for about six weeks and see how it goes.

Why Are So Many Women Afraid of Lifting Weights?

For anyone who frequents a gym or fitness center, you see two groups of patrons on a regular basis:  people who weight train followed by cardio, and people who do cardio – and only cardio.  For as long as I can remember, there are people, mostly (sorry) women, who seemingly are afraid to lift weights, yet think that doing hours and hours of cardiovascular training and watching what they eat are all they need to do to burn fat and lose weight.  There still remains a preconceived fear harbored by women of becoming “muscular.” 

If there is one thing that I have learned in my quest for a better healthier “me,” is that building muscle indeed burns fat.  In other words, research has shown that the more muscle your body has, the more calories it takes to maintain that muscle, and, thus, the more fat your body burns.

The March 2009 issue of Flex magazine reports on research of Boston University’s (my alma mater – yea!) School of Medicine, where scientists took obese mice and activated genes that build more fast-twitch muscle fibers.  Not only did the rodents gain more muscle mass, but their metabolic rates and fat burning also increased, thus enabling them to drop a huge amount of body fat.

Despite research, I still see the vast majority of female gym members who just do cardio or other aerobic exercises without touching a dumbbell.  Although they may shed a few pounds, they end up looking (sorry, ladies) flabby.  (The same goes for guys, although men are more likely to hit the weights, based on my observations.)  If you want to “tone up” and “firm up” (two things I hear a lot of weight say as their fitness goals), then you have to include weight training. 

I just came across an excellent article on Bodybuilding.com by “BuffMother,” entitled “Women: Weight Train and Burn More Fat.”  In it, the author cites some very interesting facts about muscle:

• After puberty your essential muscle growth is over and your muscle starts to deteriorate.
  
• As you age you lose muscle. “If you don’t use it, you lose it.”
  
• The act of pregnancy further accelerates your muscle loss. The amount of protein your baby needs to develop requires the baby to steal protein (muscle) from you!
  
• Dieting and aerobic exercise without strength training causes muscle loss.
  
• Weight training re-builds your lost muscle.
  
• Women who weight train won’t increase their muscle size much, just their muscle’s density and strength. So forget the fear of “bulking up.”
  
• MUSCLE BURNS FAT!!!!
  

BuffMother also points out why muscle is so important:

• It is the driving force behind your metabolism.
  
• Muscle is an active tissue that is constantly renewing itself therefore requiring energy (calories).
  
• The primary source of energy for muscle is fat.
  
• Muscle gives shape to your body.
  
• Muscle helps you perform optimally as a woman.
  

I recommend reading BuffMother’s article, as well as her incredibly inspiring bio.  She and I both share the same belief: Weight training is just as important as cardio for burning fat and getting is top shape.