Strongwomen.com - Your Virtual Trainer with Dr. Miriam Nelson

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The February 5 issue of Newsweek magazine reported on a "new" strength training prescription called "Super Slow". "Super Slow" training techniques for strength training have actually been around for many years. The routine featured in the Newsweek article describes using a 14-second pace for each repetition, and the individuals interviewed in the article spoke about their amazing results once they switched to this routine.

So does training at this super slow pace improve results? While there have been numerous anecdotal reports on the benefits, so far there have been no published research articles in this area. Our research at Tufts University, and what we advocate when working with women in the community, is a more moderate approach of about 6 to 8 seconds for each repetition. This is considered by most experts to be a "slow" pace. With this approach, we have seen dramatic increases in metabolism, muscle strength, muscle mass, bone density, and numerous improvements in quality of life.

I do believe that the super slow technique of training is perfectly safe and effective. Likened to the frantic world in which we live, most people do strength train at too fast a pace, which makes their training much less effective. The super slow method forces people to concentrate on their pace, form and on feeling the movement. However, the super slow pace can be monotonous for some people and can cause more muscle soreness than is necessary (because of the unusually slow lower phase of the movement). In addition, because each exercise takes so much longer, using a super slow pace usually dictates that you do only a few exercises so you may not adequately train your whole body.

What's the take home message here? Make sure that you are doing your strength training routine at a slow and controlled pace. Feel the movement of your muscles as they lift and lower the weight. If you want to try training at a slower pace than you are now for variety sake, go ahead, see how you like it - but make sure that you perform at least 6 to 10 different exercises and that you also have enough time to do some important aerobic exercise.

"Strong Women, Strong Bones" won the Books for a Better Life Award for best "wellness" book for 2000! Each year the Multiple Sclerosis Society presents awards to books that improve peoples' lives. The awards ceremony was held February 6 in New York City. I am thrilled that Strong Women, Strong Bones won this award - every bit of recognition helps me to get the word out about how to best treat and beat osteoporosis!

Be sure to check out the other questions posed to Miriam Nelson, PhD and Jennifer Layne, MS, CSCS at on our web site at FAQs.

Q: In your research for your latest book, Strong Women, Strong Bones, did you find that a weight-training regiment alleviates perimenopausal/menopausal symptoms, i.e., night sweats, hot flashes, disorientation, and insomnia? I ask this because over the last three months (and a new trainer) I have found that I no longer am experiencing any side effects of menopause, which I have had for the last several years.

A: While we don't have any conclusive research on the effects of strength training on relieving perimenopausal symptoms, such as night sweats and hot flashes, we have received numerous letters from women who have reported improvements. Colleagues of mine here at Tufts have seen great improvements in quality of sleep with strength training - which is good news for perimenopausal women who are having problems sleeping. I very much encourage women, especially midlife women, to strength train. The exercise may actually be changing hormone levels just enough to make a difference in perimenopausal symptoms and it certainly improves overall quality of life.

Q: I just purchased the Strong Women Stay Young Video. It talks about adjustable ankle weights that you can use. I see in the booklet they sent that you can buy them but how do you know which to buy? (pair of 10 lb or pair of 20 lb). How do you know about increasing them? I have 2, 3 and 5 lb weights. Do I need 8 and 10 lb ones? I am very confused about which weights to use, can you help me?

A: The Strong Women Stay Young Video was produced to accompany my book Strong Women Stay Young. The book provides all of the information that you will need to get started, where to get ankle weights, and how to progress. You can also find that information on our web site by clicking on the following links:

For information on how to progress and when to increase the weights use the Exercise Intensity Scale. This scale is the safest and easiest way to tell when you are ready to increase your weights.

Q: After laying off the weight training for a year due to arthritis in my thumbs, I'm back and starting all over again with the help of hand braces. However, I cannot find the "strength training log" that used to be on the site. Can you help me please, as I found the approach to record keeping very helpful?

A: Over the past year we have completely updated our website. You can now find the logs at: http://www.strongwomen.com/vibrant_aging/exerciselog_va.asp. I encourage you to look at the entire site as you may find helpful tips for your training. Also, go slowly as you start back with your strength training routine. Best of luck!

Here are excerpts from a few of the inspiring letters we've received recently. If you enjoy reading them, check out the collection of reader mail on our web site at Success Stories.

"In 1999 I was diagnosed with osteopenia at age 66, which came as a surprise as I had been attending an aerobics class three times a week and walked for an hour on most other days. In researching what I might do to reverse this situation, I came across Strong Women Stay Young. For a year and a half I have followed the exercises along with your other recommendations and, when Strong Women, Strong Bones was published, I switched to that. I work out both at the Y and at home and have enjoyed the strength training exercises and seeing the results and the compliments one receives. I am thrilled and delighted to report that my recent bone density test showed that I had increased not only the density in my left hip but also 7.l% in the lumbar spine area which was considered a significant increase for me and I am once again in the normal range thanks to you and Dr. Sarah Wernick. My heartfelt appreciation for making this possible. Incidentally, I have given a number of your books to family and friends, where they have been very well received, and recommended them to many others including our local Y when they were starting an osteoporosis exercise class. Your explanations and the detailed drawings of the exercises are the best I have seen and your newsletter and website are great. You are helping so many of us stay in good shape and I commend you for the work you are doing. Certainly many other women will join me in saying that we enthusiastically look forward to future articles AND your next book!"

"I read Dr. Nelson's book right after it came out. I had been lifting weights before I read the book. I am a strong believer of women lifting weights, and the powerful impact it has on one's mental and physical well-being. I cannot believe the change in my strength. In some areas, I am lifting 4 or 5 times heavier than where I started. It is rather amazing. Thanks for such a great book."

"Congratulations on a wonderful website! I just read about it in Modern Maturity and yes, it is all it is reputed to be! I just retired and my regular routine is to sleep until I wake up (between 7 and 7:30 AM) and then go to the gym to work out for an hour. I will now add your Strong Bones Exercises to my work out."

Jessica's Chana Masala

This recipe is as delicious as it is nutritious. It is so easy to prepare that Jessica, a busy mother of 6-month old twins (Gabe and Maia), can throw it together while the twins watch happily from their highchairs. Add rice and a vegetable - grilled zucchini or spinach - and you have a great meal, plus leftovers for lunch. Serves 6.

(For more deliciously nutritious recipes, be sure to go to Recipes.)

Ingredients

1 large can (28 oz.) ground, peeled tomatoes

2-12 oz. cans garbanzo beans (chickpeas), rinsed and drained

1 small onion, finely chopped

2-3 cloves garlic, minced

1 1/2 T. olive oil

1/4 c. fresh cilantro, chopped or 1 tsp. dried cilantro

2 tsp. Garam Masala spice (an Indian spice available at most health food stores)

1/2 tsp. ground cumin

Black pepper to taste

Heat olive oil in a large, heavy pot over medium heat. Add onion and garlic and sauté until translucent (approximately 5 minutes). Add tomatoes, chickpeas, and spices -- Garam Masala, cumin and black pepper to the pot. Stir thoroughly. Cover and simmer at reduced heat for 30 minutes, stirring occasionally. Add in fresh cilantro, stir and serve.

Nutritional information per serving:

315 calories
8.4 g total fat
1.3 g saturated fat

52 g carbohydrate
10 g protein
9 g fiber

Portions:

1 Protein, 2 Vegetables, 1 Extra