StrongWomen Newsletter

Issue 91, April 2006

I hope you find this newsletter helpful, and that you share it with your friends. Feel free to forward, post or reprint it – but please credit strongwomen.com for the information and don’t change the content.

By Miriam E. Nelson, PhD

Author of :
Strong Women Stay Young
Strong Women Stay Slim
Strong Women, Strong Bones
Strong Women Eat Well
Strong Women and Men Beat Arthritis
The Strong Women’s Journal
Strong Women, Strong Hearts
Founder of strongwomen.com

IN THIS MONTH'S ISSUE

• Strength training can slow down “middle-aged spread”
• Seeking first time marathon runners for TV documentary
• Join us in Peru and France this summer!
• Upcoming StrongWomen Workshops
• Reader Questions and Answers
  • What exercises can I do to protect bone density in my legs?
  • I only have one ankle weight – how should I structure my workout?
• From the Mailbox - Success Stories
• Recipe - Puffed Cornmeal Pancake with Cranberries

STRENGTH TRAINING CAN SLOW DOWN “MIDDLE- AGED SPREAD”

Science continues to uncover new benefits of strength training. One of the latest findings, presented at the 46th Annual Conference on Cardiovascular Disease Epidemiology and Prevention in March, suggests that strength training can prevent “middle-aged spread.”

The Strong, Healthy, and Empowered (SHE) study was a randomized-controlled trial that examined whether regular strength training would prevent an increase in total body fat and/or an increase in intra-abdominal (belly fat) in women. There were 164 overweight and obese women (BMI between 25 and 35) who participated in the study. The women were randomly divided into two groups. One group attended strength training classes led by certified fitness professionals for 16 weeks, followed by booster classes held four times per year for two years. The other group (the control group) received a brochure that recommended 30 minutes of activity on most days of the week. Neither group received dietary counseling.

The researchers found that the group of women who attended the strength training classes decreased their total body fat percentage by 3.7 percent; the control group’s body fat percentage did not change at all. They also discovered that while the strength training group’s intra-abdominal fat did increase by 7 percent over the two-year period, the control group’s increased by 21 percent. That is a difference of 15 percentage points!

This study is important for two reasons. First, it shows that strength training is an effective way to reduce total body fat. Second, it shows that strength training can help to reduce the accumulation of intra-abdominal fat. This is especially important since intra abdominal fat is a strong predictor of heart disease.

Lifting women to better health,
Miriam E. Nelson, Ph.D.

(Reference: Circulation, 2005; 111: e184-e296)

SEEKING FIRST TIME MARATHON RUNNERS: CASTING CALL FOR THE NOVA/TUFTS’ MARATHON CHALLENGE

WGBH Boston is the nation’s preeminent producer of national programming for PBS, including NOVA. Seen in more than 100 countries, NOVA is the most watched science television series in the world and the most watched documentary series on PBS. It is also one of television's most acclaimed series, having won every major television award, from the Emmy to the Peabody — in some cases many times over.

NOVA is seeking volunteers to participate in the filming of “Marathon” (working title), an hour-long documentary scheduled to debut on PBS in 2007. “Marathon” will follow a group of first-time marathoners as they train with the Marathon Challenge team at Tufts to participate in one of the world’s most prestigious—and physically challenging— sporting events: the Boston Marathon.

For more information visit our website: www.tuftsmarathonchallenge.com/nova The criteria for participation, as well as the official application are posted there. If you have any questions, email novamarathon@gmail.com or call Mary Kennedy at 617-636-6582.

STRONGWOMEN MOUNTAIN GETAWAY IN PERU AND FRANCE

We are still looking for a few more strong women to join us for these two trips to France and Peru. Isabelle and I want everyone to be inspired and rejuvenated by the mountains. Being in the high mountains is very spiritual and life transforming. We won’t climb fast. What we will do is enjoy the mountains and ourselves.

Space is very limited; good to excellent fitness level is required.
Please go to: www.StrongWomen.com/event

Mont Blanc, France -- Dates: July 5 through 12

Cusco, Peru -- Dates: July 16 through 28

UPCOMING STRONGWOMEN WORKSHOPS

Nearly three years ago, we began our community-based StrongWomen Programs throughout the country and abroad. We have been bringing allied health professionals from around the country (and Canada and Mexico) to our Center here in Boston for a full-day training workshop, which details the information needed to begin a StrongWomen Program. Additionally, we have traveled to several cities around the country to train larger groups of individuals through hospitals and cooperative extension service. Thus far, we have trained nearly 1,000 individuals from thirty-five states!

We are excited to announce that several upcoming workshops are scheduled for the Spring and Summer of 2006. In order to be eligible for StrongWomen training, you must be actively strength training right now, and you must have a firm commitment to starting a program in your community. This training is to teach you how to lead a StrongWomen Program, and should not be attended simply for informational/personal purposes.

Date: April 6, 2006
Location: Fairbanks, AK
Farthest North Girl Scout Office, 431 Old Steese Highway
Space is limited. For more information, contact Sally Levengood at (907) 451-1664 or
Roxie Dinstel at (907) 474-2426. To register, call (907) 451-1664.

Date: May 12, 2006
Location: Ashland, OR
Stevenson Union Arena, Southern Oregon University Campus
For more information or to register, contact Sharon Johnson at (541) 776-7371, x210,
or email s.johnson@oregonstate.edu.

Date: June 7, 2006
Location: Sterling, CO
1100 Pawnee Ave, Gary De Soto Building, Logan County Fairgrounds
For more information or to register, please consult the detailed program information
at http://nutrition.tu fts.edu/research/jhcpan/programs/strongwomen/work shops.html

QUESTIONS AND ANSWERS

Be sure to check out the other questions posed to Miriam Nelson, PhD and Rebecca Seguin, MS, CSCS at: http://www.StrongWomen.com/faqs/index.htm

Q: I keep reading that walking won't increase bone density. I do strength training exercises, but mainly for my upper body. What can I do to protect the bone density in my legs and hips and spine?

A: Your best bet is to also do strength training exercises for the lower body--you can find examples in StrongWomen Stay Young and Strong Women, Strong Bones--such as wide leg squat, lunges, leg press, leg curl, knee extension, and side hip raise.

Q: I have ankle weights, but for only one leg. Should I complete two sets of an exercise on one leg, and then switch to the other leg, or is it absolutely necessary to alternate between each set as Dr. Nelson’s book suggests?

A: Both options are safe and effective methods of strength – the choice is really up to you. If you are short on time, switching the weight back and forth is a faster method – it also requires a little more “work” on your part and is a great way to keep moving during your workout. If time is not an issue, completing one set and resting for 1 – minute before completing a second set is a great option. This option is best if the weight you are lifting is really challenging – you will really appreciate the rest period.

FROM THE MAILBOX: SUCCESS STORIES FROM INSPIRING WOMEN

I am 76 years old and I wear leg braces for a foot drop on both feet. For years, I had problems with my balance. I got the first video Dr. Nelson made, Strong Women Stay Young. I started doing the exercises and I began to notice an improvement in my balance. At one point I could barely do one chair squat without losing my balance or needing to use my hands to get up from the chair, now I can do 2 sets of 10 chair squats. I am an example of how good the program really is.

I love your newsletter each month. You have helped me so much to fight osteoporosis naturally with a weight lifting program and calcium supplements.

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