Understanding fitness
What defines fitness?
When you think of fitness, most people think about their cardiovascular health. For example, how far or fast you can walk, run, bike etc. or what makes you feel out of breath.
You might also consider your body composition (e.g. how much fat you are carrying) and how flexible you are. You'd be right to do so, as these are all valid components.
However...there are two other core components of fitness that are critical to your health and wellbeing...
Your strength and endurance
It's all about muscle!
Your muscular strength and muscular endurance are vital to your fitness. Specifically, we're most interested in the skeletal muscle mass in your arms and legs. These two components of fitness are defined as follows:
- Muscular strength - the measure of how much maximal force you can produce for a single action, such as pushing, pulling, or lifting/carrying. E.g. can you do a press up? What's the heaviest weight you can lift from the floor?
- Muscular endurance - the ability of your muscles to repeatedly produce force over an extended period of time without tiring. I.e. how long can you go for?
What are the statistics?
Fact: muscle protects your health!
A high skeletal muscle mass is strongly associated with a far lower risk of dying from any cause (including cancer).
With a low muscle mass, you could have as much as a 36% higher risk of disease (see studies referenced below).
Furthermore, from a day-to-day viewpoint, a lower muscle mass can lead to:
- Lower metabolism & increased body fat
- Insulin resistance and diabetes
- Risk of falls, serious bone breaks and osteoporosis
- Chronic heart disease
- Cognitive decline
What should you be doing?
Heavy resistance training is key
The government recommendations are to do at least 2 strength training sessions per week.
One of these sessions should be lifting heavy weights. That is, roughly estimated, working at an effort level of around 80-90% of your absolute maximum capability. However, there are many factors to consider for how you get there, including your goals, your experience level, knowing what your maximum is, and ensuring recovery time.
My programme will focus on introducing you to heavy resistance training at the right pace and in the right capacity for you. It's something that you must build up to, with a key focus on safe techniques and movement patterns.
When should you start strength training?
Start as soon as you can.
Age-related muscle loss - known as sarcopenia - generally starts from age 30 onwards.
You may not have noticed a change yet but you can lose between 3–5% of your muscle mass every decade (or as high as 8% in some cases). This may also be hidden if you have a particularly high body fat percentage.
Muscle loss is even more likely for women in perimenopause and menopause where the vast reduction in Estradiol reduces muscle synthesis & repair.
It's a battle that NEEDS to be fought and it's never too late to start.
The relationship between muscles and fat loss
What if I just want to lose weight?
Your muscles are your GREATEST asset when it comes to weight loss. That's why you need to build and protect them at all cost,
Muscles are your most metabolically active tissue. They store the majority of your body's glucose, and your muscle mass has a direct impact on the number of calories you burn at rest.
Put it this way; the greater your muscle mass, the easier it is to manage your weight, to lose body fat, and avoid weight gain as you age.
Weight loss or fat loss?
A weight loss programme is a FAT loss programme
It's important to be clear about terminology....
When it comes to losing weight, you want to lose body FAT and not your lean muscle tissue. This is why the number on the scales is not very helpful and only a small part of the picture.
With a programme of suitable exercise and supporting nutritional choices, body fat can be lost WITHOUT losing muscle mass.
This is why managing a calorie deficit is so important. If you don't eat ENOUGH, your body will break down your muscles for energy.
My programme with you will evaluate exactly what you need for your goals, and how to lose fat safely and sustainably.