Exercise: In Women, Training for a Sharper Mind

Vital Signs

By RONI CARYN RABIN

Older women who did an hour or two of strength training exercises each week had improved cognitive function a year later, scoring higher on tests of the brain processes responsible for planning and executing tasks, a new study has found.

Researchers in British Columbia randomly assigned 155 women ages 65 to 75 either to strength training with dumbbells and weight machines once or twice a week, or to a comparison group doing balance and toning exercises.

A year later, the women who did strength training had improved their performance on tests of so-called executive function by 10.9 percent to 12.6 percent, while those assigned to balance and toning exercises experienced a slight deterioration — 0.5 percent. The improvements in the strength training group included an enhanced ability to make decisions, resolve conflicts and focus on subjects without being distracted by competing stimuli.

Older women are generally less likely than others to do strength training, even though it can promote bone health and counteract muscle loss, said Teresa Liu-Ambrose, a researcher at the Center for Hip Health and Mobility at Vancouver General Hospital and the lead author of the paper, which appears in the Jan. 25 issue of Archives of Internal Medicine.

I recived this from one my clients and wanted to share! 

Why Choose Kettlebells Instead of Dumbbells?

by Anthony DiLuglio

Don't choose! They are simply different strength tools and should be considered complimentary, not exclusive. The primary benefits of kettlebell training lie in the philosophy of the movements that have grown up around it. Kettlebell drills have historically focused on working many muscle groups in unison. Dumbbells have been more commonly used for isolation drills (preacher curl, front raise, etc.) in traditional western weight training. Kettlebells are also more convenient for explosive movement patterns which are frowned upon in most traditional mainstream gyms.

You can certainly perform many of the kettlebell drills with a dumbbell. Swings, for instance, just feel more pleasant and natural with a kettlebell. The round, compact shape and offset handle are made for this movement pattern. The wide, angular dumbbell shape makes the movement awkward and less intuitive.

Some kettlebell drills have dumbbell alternatives that offer lower difficulty levels. For instance, I love the added instability challenge that comes from perching atop two kettlebells in the Renegade Row... but, I often start my clients on this drill with dumbbells for a more stable base.

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5 Reasons to Kettlebell Train

1. Burns fat in less time

2. Displaced center of gravity

3. Balance between strength and cardiovascular training

4. Time-efficient

5. No need for a large training facility

What is a Kettlebell?
A kettlebell is a cast iron ball with a U shaped handle. Kettlebells odd shape and displaced center of gravity create momentum and inertia that not only imitates real world motion, but provides a constant full-body motion to achieve both a strength and solid cardio workout. Kettlebell training is the perfect combination of the aerobic and anaerobic exercise to give anyone a lean, fit body.

Kettlebell training can give you the cardio workout you need without joint compression associated with running, high impact aerobics and cardio equipment. Burn fat, tone muscles, strengthen the lower back and maximize shoulder health and strengthen the abs all with less time and equipment.

Kettlebell training is a safe, realistic, and a time effective approach toward achieving your fitness goals in just 45 minutes. Kettlebells train the entire body at one time through full body movements. The kettlebell enhances all of life’s daily activities. Kettlebells make life better…..easier.

Kettlebell training develops core strength and stability with every move to help you in everyday life – dog pulling on the leash, and lifting grocery bags. It will also help with your golf swing, tennis serve and other everyday actives. In just 45 minutes you will burn fat, build strength, increase flexibility and cardiovascular endurance.