MUSIC FOR MOVEMENT

For many people, listening to music is an integral part of their workout. Whether you’re at the gym or out for a walk, music can put a spring in your step and help the time fly by. And no matter what the activity, listening to the music you love can put you in a great mood. As it turns out, music can have other distinct benefits on many of the physical and psychological aspects of your workout. Researchers from Japan recently showed that individuals who listened to music during exercise (compared to no music during exercise) had more energy as well as less anger, tension and depression -- just by adding music to their workout! Not only does this mean feeling better during and after exercise, the increase in vigor may well translate to burning extra calories. If you’re picking the music, just keep in mind that a faster beat will generally promote a higher intensity, so choose accordingly -- and enjoy!

More power to you,
Miriam E. Nelson

BOOKSHELVES: CHANCE IN THE HOUSE OF FATE

Three years ago, I took a sabbatical at the Bunting Institute at Radcliffe College in Cambridge (it was during this time that I wrote Strong Women Stay Slim). During my tenure at the Bunting Institute, I became a close friend of Jennifer Ackerman. Jennifer is one of the most phenomenal writers I have ever known. While she was at the Bunting Institute, she wrote the book Chance in the House of Fate. The book has just been released this month. Chance in the House of Fate details the remarkable new discoveries in biology, which suggest that humans are connected to the rest of life in profound and surprising ways through the inheritance of "family" traits that reach back across evolutionary time to the very root of the tree of life. Jennifer weaves a mesmerizing tale of science, nature, and daily life, exploring such mysteries as why we all age; why human cells respond to the chemical messages of plants; how an egg "talks" to a sperm; how mothers recognize the smell of their newborns. Throughout the book, she draws on her own personal experience -- her pregnancies, her mother's battle with cancer, her sister's mental retardation -- to lend intimacy and relevance to the science she illuminates. I encourage anyone who is interested in science to read this intriguing book. Here is a link to Amazon.com for further information.

QUESTIONS AND ANSWERS

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: The reason for this e-mail is to ask if there is an exercise for skinny ankles. I have a good-looking physique for a senior, but I don't like my skinny ankles.

A: Because your ankles have very few large muscle groups around the joint, it is difficult to significantly enlarge your ankles. I do have ankle exercises in all three of my books. In Strong Women Stay Young, I outline Toe Stands and Heel Stands. In Strong Women Stay Slim, I outline the Calf Raise (similar to the Toe Stands). And in Strong Women, Strong Bones, I outline similar ankle exercise as described in my first two books as well as Push and Pull Toes, a wonderful seated ankle exercise. All of these ankle exercises will help to improve the flexibility and strength of the ankle joint and give you wonderful toned calf muscles.

Q: I am now trying to incorporate some of your Strong Women, Strong Bones exercises into my program (I've bought all your books!!) and want to know if, for the Bent Forward Fly, I'm really supposed to keep my arms in the air throughout all the 8 reps without a rest. It's really hard! I can hardly do it with 3 lbs. Do you really not put your arms down for a rest in between "hugs"? I'd rather do the Seated Fly (from Strong Women Stay Slim) instead of the Bent Forward Fly. Does it have similar benefits in terms of preventing osteoporosis?

A: The Forward Fly that I outline in Strong Women, Strong Bones is difficult. Most people find that they can only use a couple of pounds when they start the exercise and that they progress very slowly -- this is fine. I encourage you to stick with the Forward Fly for a couple of months even if you can only lift 3 pounds. Certainly rest between repetitions if you need to. Because of the angle of your trunk with this exercise, you are targeting several mid-back muscles as well as your shoulders. I believe that this exercise is very good for improving bone health. I suggest that you mix up your program every couple of months or so -- substitute the Seated Fly for the Forward Fly periodically and vice versa.

Q: I have gained bone density from reading your book, Strong Women, Strong Bones. Thank you. I am interested in your thoughts on Super Slow Weightlifting, as being helpful for bone density enhancement. My husband, who comes from a mechanical engineering background is pretty sure that, though Super Slow Weightlifting may increase muscle mass faster, it will not stress the bones enough. Do you have any information on the effects of Super Slow Weightlifting on Bone Density?

A: First, since you have been gaining some bone density following the program outlined in Strong Women, Strong Bones, I would stick with the program. Second, there is no research to date on the Super Slow Weightlifting method (as described in my March 2001 Newsletter) for improving bone density. Generally speaking, bones need a strong stimulus in order to improve and I’m not sure that the Super Slow Method would provide enough. As your husband suggested, Super Slow is enough stimulus for your muscles but if improving bone density is your goal, I recommend sticking with the Strong Women, Strong Bones program.

FROM THE MAILBOX

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.

"Three years ago a trainer loaned me one of Dr. Nelson's books to read. I had just been diagnosed with diabetes. Now I was in really bad health, because several years ago I had developed high blood pressure and cholesterol problems. I read the book from cover to cover. And there are not enough words to describe how inspired I was. I began strength training at 62 and ever since then, I've been faithfully doing it. It has done wonders for me. The strength training, cardio exercises and lifestyle change have done wonders -- all of these things keep my blood sugar levels next to normal. I don't take any oral diabetes medication or insulin at all. I'm 64 years now and I'm proud to say that Dr. Nelson's teachings on strength training have given me a new body, which gives me a youthful appearance, not to mention the strength I now have."

-- Adelina

"I have been following the Strong Women Stay Young program for three years, and it is no exaggeration to say it has changed my life. I had tried so many fitness programs, at home and at the gym, and this is the first one I have been able to stay with. Your book is so motivating, and the results come so quickly! With one 40-minute full session on weekends and two 20-minute evening sessions during the week (arms, legs) it's been so easy to fit into my schedule, and I amaze myself at my new-found strength! And as you predicted, being active in one area leads to another, and I now also go almost daily for brisk half hour walks at lunchtime near my office. I can honestly say I've never been more fit in my life, and I feel wonderful! I have recommended your program to all my friends and have made many converts. Again I can't tell you how grateful I am to you for developing these wonderful fitness programs. I'm one of your biggest fans!"

-- Susan

RECIPE OF THE MONTH