Latest news with #SacramentoStateUniversity
Yahoo
05-07-2025
- Health
- Yahoo
Which strength training method is best for you? Experts break down the options
When it comes to weight-resistance exercise, you can choose free weights such as dumbbells or barbells. Or weight machines, which are often driven by cables or levers. You can use resistance bands or tubes to build strength. Or try pushups and pullups — old standbys that create muscle overload by using your own body weight. These four basic options for strength training present fitness possibilities for young or old or beginners. And they offer flexibility for use in the gym, your home or in a hotel room during travel. You'll probably wind up using a combination of the four, and they all have their pros and cons. They are appropriate for all ages and can be augmented with aerobic exercises like walking or running — or even climbing stairs. Let's let Dr. Rafael Escamilla, a biomechanist and physical therapist at Sacramento State University in California, and Dr. Michael Stone, a sports scientist at East Tennessee State University, walk us through the possibilities and their pluses and minuses, depending on your age, your motivation and your goals. Both are internationally recognized experts, college professors and former competitive weightlifters who still work out almost daily. Both suggest a medical check if you're just starting out and the guidance of a trainer at the beginning. Most suggest strength training two or three times per week. Dumbbells and barbells We're talking primarily about dumbbells, barbells, kettlebells and medicine balls. 'If you're relatively healthy, free weights are the way to go,' Stone told The Associated Press. 'They have more carryover to daily life — to lifting things. It transfers better. In daily life you pick up your grandchildren, pick up the groceries.' Free weights are also more versatile, accommodating natural movements that a machine will not allow. Free weights require the user to focus on balance, activating additional muscle groups than simply those targeted. Stone reminded that you need not use much weight. Just a pound, or a kilo or two, will do it. Start slowly and increase the weight gradually. 'I would also strongly suggest that if you've never lifted weights before, go find somebody who knows something about it,' Stone added. Weight machines This is probably the least intimidating option for the beginner. The machines offer stability and a fixed pattern of movement and they give beginners a chance to get familiar with the movements involved in strength training. 'Machines are a good way to start,' Escamilla told The Associated Press. 'They're safe and easy and you don't need a lot of technique or skill to do them.' Escamilla pointed out they also reduce the risk of injury, isolate muscles and help build confidence as you're starting out. The machines also are more time effective. 'Start here and then you can gravitate to free weight and other options,' Escamilla said. Resistance bands and tubes These are the most portable options. They can help to build muscle, improve flexibility and balance, and avoid the need to sign up for a gym membership. The bands or tubes are made of elastic and come in a variety of sizes and resistance levels — how far they stretch and how difficult it is to stretch them. Bands also come in fabric models. 'They take up no room to pack and they're supercheap,' Escamilla said. 'You can take them with you as you travel — just throw them in your suitcase.' You can use them to work your legs, arms, back, chest and shoulders and other muscle groups. They can be used in many configurations and may be less intimidating than dumbbells or barbells. 'The bands won't cut it for a 300-pound (140-kilo) football player,' Escamilla added. 'But they're good for your average person — your average adult.' Bodyweight resistance The idea with every weight-resistance exercise is to overload the muscles. Your own bodyweight can be used to do this. Exercises like pushups, pullups, squats, lunges and planks and others fall into this category. 'Your body weight can be used as a form of resistance,' Escamilla said. 'You can get a good workout doing these and you need almost no equipment.' No matter the option, Stone emphasized the need to vary your exercises — both the types and the number of repetitions. You can also vary locations, perhaps choosing an outdoor gym for your workouts. Outdoor gyms are often found on beaches like the one at the popular Barceloneta beach in Barcelona, Spain. 'You can't do the same number of sets and repetitions all the time and expect to get better results," Stone said. 'You get stale and monotony can set in.'
CTV News
05-07-2025
- Health
- CTV News
Which strength training method is best for you? Experts break down the options
People work out in an open-air gym next to the beach in Barcelona, Spain, Saturday, June 21, 2025. (AP Photo/Emilio Morenatti) When it comes to weight-resistance exercise, you can choose free weights such as dumbbells or barbells. Or weight machines, which are often driven by cables or levers. You can use resistance bands or tubes to build strength. Or try pushups and pullups — old standbys that create muscle overload by using your own body weight. These four basic options for strength training present fitness possibilities for young or old or beginners. And they offer flexibility for use in the gym, your home or in a hotel room during travel. You'll probably wind up using a combination of the four, and they all have their pros and cons. They are appropriate for all ages and can be augmented with aerobic exercises like walking or running — or even climbing stairs. Let's let Dr. Rafael Escamilla, a biomechanist and physical therapist at Sacramento State University in California, and Dr. Michael Stone, a sports scientist at East Tennessee State University, walk us through the possibilities and their pluses and minuses, depending on your age, your motivation and your goals. Both are internationally recognized experts, college professors and former competitive weightlifters who still work out almost daily. Both suggest a medical check if you're just starting out and the guidance of a trainer at the beginning. Most suggest strength training two or three times per week. Dumbbells and barbells We're talking primarily about dumbbells, barbells, kettlebells and medicine balls. 'If you're relatively healthy, free weights are the way to go,' Stone told The Associated Press. 'They have more carryover to daily life — to lifting things. It transfers better. In daily life you pick up your grandchildren, pick up the groceries.' Free weights are also more versatile, accommodating natural movements that a machine will not allow. Free weights require the user to focus on balance, activating additional muscle groups than simply those targeted. Stone reminded that you need not use much weight. Just a pound, or a kilo or two, will do it. Start slowly and increase the weight gradually. 'I would also strongly suggest that if you've never lifted weights before, go find somebody who knows something about it,' Stone added. Weight machines This is probably the least intimidating option for the beginner. The machines offer stability and a fixed pattern of movement and they give beginners a chance to get familiar with the movements involved in strength training. 'Machines are a good way to start,' Escamilla told The Associated Press. 'They're safe and easy and you don't need a lot of technique or skill to do them.' Escamilla pointed out they also reduce the risk of injury, isolate muscles and help build confidence as you're starting out. The machines also are more time effective. 'Start here and then you can gravitate to free weight and other options,' Escamilla said. Resistance bands and tubes These are the most portable options. They can help to build muscle, improve flexibility and balance, and avoid the need to sign up for a gym membership. The bands or tubes are made of elastic and come in a variety of sizes and resistance levels — how far they stretch and how difficult it is to stretch them. Bands also come in fabric models. 'They take up no room to pack and they're supercheap,' Escamilla said. 'You can take them with you as you travel — just throw them in your suitcase.' You can use them to work your legs, arms, back, chest and shoulders and other muscle groups. They can be used in many configurations and may be less intimidating than dumbbells or barbells. 'The bands won't cut it for a 300-pound (140-kilo) football player,' Escamilla added. 'But they're good for your average person — your average adult.' Bodyweight resistance The idea with every weight-resistance exercise is to overload the muscles. Your own bodyweight can be used to do this. Exercises like pushups, pullups, squats, lunges and planks and others fall into this category. 'Your body weight can be used as a form of resistance,' Escamilla said. 'You can get a good workout doing these and you need almost no equipment.' No matter the option, Stone emphasized the need to vary your exercises — both the types and the number of repetitions. You can also vary locations, perhaps choosing an outdoor gym for your workouts. Outdoor gyms are often found on beaches like the one at the popular Barceloneta beach in Barcelona, Spain. 'You can't do the same number of sets and repetitions all the time and expect to get better results,' Stone said. 'You get stale and monotony can set in.' Stephen Wade, The Associated Press
The Independent
05-07-2025
- Health
- The Independent
Which strength training method is best for you? Experts break down the options
When it comes to weight-resistance exercise, you can choose free weights such as dumbbells or barbells. Or weight machines, which are often driven by cables or levers. You can use resistance bands or tubes to build strength. Or try pushups and pullups — old standbys that create muscle overload by using your own body weight. These four basic options for strength training present fitness possibilities for young or old or beginners. And they offer flexibility for use in the gym, your home or in a hotel room during travel. You'll probably wind up using a combination of the four, and they all have their pros and cons. They are appropriate for all ages and can be augmented with aerobic exercises like walking or running — or even climbing stairs. Let's let Dr. Rafael Escamilla, a biomechanist and physical therapist at Sacramento State University in California, and Dr. Michael Stone, a sports scientist at East Tennessee State University, walk us through the possibilities and their pluses and minuses, depending on your age, your motivation and your goals. Both are internationally recognized experts, college professors and former competitive weightlifters who still work out almost daily. Both suggest a medical check if you're just starting out and the guidance of a trainer at the beginning. Most suggest strength training two or three times per week. Dumbbells and barbells We're talking primarily about dumbbells, barbells, kettlebells and medicine balls. 'If you're relatively healthy, free weights are the way to go,' Stone told The Associated Press. 'They have more carryover to daily life — to lifting things. It transfers better. In daily life you pick up your grandchildren, pick up the groceries.' Free weights are also more versatile, accommodating natural movements that a machine will not allow. Free weights require the user to focus on balance, activating additional muscle groups than simply those targeted. Stone reminded that you need not use much weight. Just a pound, or a kilo or two, will do it. Start slowly and increase the weight gradually. 'I would also strongly suggest that if you've never lifted weights before, go find somebody who knows something about it,' Stone added. Weight machines This is probably the least intimidating option for the beginner. The machines offer stability and a fixed pattern of movement and they give beginners a chance to get familiar with the movements involved in strength training. 'Machines are a good way to start,' Escamilla told The Associated Press. 'They're safe and easy and you don't need a lot of technique or skill to do them.' Escamilla pointed out they also reduce the risk of injury, isolate muscles and help build confidence as you're starting out. The machines also are more time effective. 'Start here and then you can gravitate to free weight and other options,' Escamilla said. Resistance bands and tubes These are the most portable options. They can help to build muscle, improve flexibility and balance, and avoid the need to sign up for a gym membership. The bands or tubes are made of elastic and come in a variety of sizes and resistance levels — how far they stretch and how difficult it is to stretch them. Bands also come in fabric models. 'They take up no room to pack and they're supercheap,' Escamilla said. 'You can take them with you as you travel — just throw them in your suitcase.' You can use them to work your legs, arms, back, chest and shoulders and other muscle groups. They can be used in many configurations and may be less intimidating than dumbbells or barbells. 'The bands won't cut it for a 300-pound (140-kilo) football player,' Escamilla added. 'But they're good for your average person — your average adult.' Bodyweight resistance The idea with every weight-resistance exercise is to overload the muscles. Your own bodyweight can be used to do this. Exercises like pushups, pullups, squats, lunges and planks and others fall into this category. 'Your body weight can be used as a form of resistance,' Escamilla said. 'You can get a good workout doing these and you need almost no equipment.' No matter the option, Stone emphasized the need to vary your exercises — both the types and the number of repetitions. You can also vary locations, perhaps choosing an outdoor gym for your workouts. Outdoor gyms are often found on beaches like the one at the popular Barceloneta beach in Barcelona, Spain. 'You can't do the same number of sets and repetitions all the time and expect to get better results," Stone said. 'You get stale and monotony can set in.'
Yahoo
08-06-2025
- Health
- Yahoo
Yes, biking can be a lot of fun. But is it good exercise?
Few summer activities are as popular as cycling. Whether you're going for a leisurely ride along a city bike trail, hopping on a mountain bike to practice stunts and explore nature or using your bicycle as a mode of transportation to and from the store or work, you're sure to spot other cyclists nearby. In fact, cycling is the third most popular recreational activity in the U.S. with more than 56 million Americans doing it in 2024 alone. But beyond being a lot of fun and good for one's mental health by improving social connections and spending time outside, is cycling actually good exercise? Here's how biking can be good for both your heart and your muscles, plus how to get the most out of a cycling workout. Biking – or cycling, as it is more commonly called – "is considered an excellent form of exercise due to its numerous health benefits," says Dr. Michael Fredericson, director of the physical medicine and rehabilitation division of Stanford University. As a moderate-intensity aerobic exercise, it boosts cardiovascular health by elevating your heart rate, lowering your blood pressure, strengthening cardiac tissue, improving respiratory fitness and reducing your risk of heart disease. "It's also helpful in stabilizing blood glucose levels, lessening insulin resistance and lowering cholesterol by improving blood lipids," says Daryl Parker, emeritus professor of exercise science at Sacramento State University. Such benefits are among the reasons research shows "a strong relationship between commuter cycling and decreased all-cause mortality," says Fredericson. Cycling also builds endurance, releases feel-good hormones and improves flexibility and joint mobility. And the activity burns plenty of calories, with research from Harvard Medical School showing a 155-pound person burning 252 calories in just 30 minutes of moderate intensity cycling and close to 300 calories when doing so vigorously. The exercise also "enhances metabolic function," says Brad Schoenfeld, a professor of exercise science at Lehman College of the City University of New York, which means it's using more energy that other movements, leading to burning more fat stores for energy. This is why studies show that cycling can be helpful in preventing obesity and maintaining a healthy is aerobic exercise? And what are some examples? Along with such cardiovascular and weight management benefits, regularly riding your bike can also help you build muscle. While cycling involves muscle groups throughout most of the body, most growth occurs in the lower body and hip flexor muscles. "The quadriceps muscle group is particularly heavily engaged during pedaling," says Fredericson, "and the hamstrings are also activated." He points out that hip flexors are involved to aid with balance and stabilization and glute muscles are also strengthened. "And it's fair to say that upper body muscles such as the trapezius, latissimus dorsi and anterior deltoid are also engaged," he adds. Cycling accomplishes such growth through the force of resistance that propelling one's weight forward, but it also releases "chemicals known as metabolic stimuli in the muscle that can lead to an increase in muscle size," says Parker. What's more, the activity has the advantage of aiding in muscle growth and maintenance while still being a low-impact exercise – meaning it's unlikely to aggravate your bones and joints. At the same time, you're only likely to keep building muscle to a certain point before most of your time on a bike will be spent maintaining the muscles you already have. Because you're not able to keep adding more and more weight to the exercise, "cycling does not progressively overload your muscles," Schoenfeld says. "For continued increases in muscle size, a person would need to perform resistance training." Resistance vs. strength training? Learn how to build strength and muscle mass Capitalizing on the cardiovascular and muscle-building benefits of cycling means participating in the sport regularly. The U.S. Centers for Disease Control and Prevention recommends adults get at least 150 minutes of moderate-intensity physical activity per week. Cycling is one of many exercises that qualify, but meeting this recommendation means doing it or other similar activities for at least 30 minutes a day, 5 days a week. No matter how often you engage in cycling, it's important to do so safely. "To stay safe while bike riding, wear a helmet, be visible with bright clothing and lights, follow traffic laws, use hand signals and be aware of your surroundings," advises Fredericson. He also recommends inspecting your tires, brakes and other components often to ensure they are in good working order and making sure your bike frame is the correct size for your body. Parker agrees, noting that local bike shops can be helpful with fitting you to the best size of bicycle. "And don't neglect learning how to handle your bicycle effectively," he adds. "The knowledge of how to stop quickly and dismount and how to make quick turns to avoid obstacles, other riders and automobiles are all important skills in staying safe." This article originally appeared on USA TODAY: Is biking good exercise? It's better for you than you might think.
USA Today
29-05-2025
- Health
- USA Today
Yes, biking can be a lot of fun. But is it good exercise?
Yes, biking can be a lot of fun. But is it good exercise? Show Caption Hide Caption Improve gut health with these targeted exercises These targeted exercises can help with bloating, inflammation and gas. Reviewed Few summer activities are as popular as cycling. Whether you're going for a leisurely ride along a city bike trail, hopping on a mountain bike to practice stunts and explore nature or using your bicycle as a mode of transportation to and from the store or work, you're sure to spot other cyclists nearby. In fact, cycling is the third most popular recreational activity in the U.S. with more than 56 million Americans doing it in 2024 alone. But beyond being a lot of fun and good for one's mental health by improving social connections and spending time outside, is cycling actually good exercise? Here's how biking can be good for both your heart and your muscles, plus how to get the most out of a cycling workout. Is biking good exercise? Biking – or cycling, as it is more commonly called – "is considered an excellent form of exercise due to its numerous health benefits," says Dr. Michael Fredericson, director of the physical medicine and rehabilitation division of Stanford University. As a moderate-intensity aerobic exercise, it boosts cardiovascular health by elevating your heart rate, lowering your blood pressure, strengthening cardiac tissue, improving respiratory fitness and reducing your risk of heart disease. "It's also helpful in stabilizing blood glucose levels, lessening insulin resistance and lowering cholesterol by improving blood lipids," says Daryl Parker, emeritus professor of exercise science at Sacramento State University. Such benefits are among the reasons research shows "a strong relationship between commuter cycling and decreased all-cause mortality," says Fredericson. Cycling also builds endurance, releases feel-good hormones and improves flexibility and joint mobility. And the activity burns plenty of calories, with research from Harvard Medical School showing a 155-pound person burning 252 calories in just 30 minutes of moderate intensity cycling and close to 300 calories when doing so vigorously. The exercise also "enhances metabolic function," says Brad Schoenfeld, a professor of exercise science at Lehman College of the City University of New York, which means it's using more energy that other movements, leading to burning more fat stores for energy. This is why studies show that cycling can be helpful in preventing obesity and maintaining a healthy weight. What is aerobic exercise? And what are some examples? Does cycling build muscle? Along with such cardiovascular and weight management benefits, regularly riding your bike can also help you build muscle. While cycling involves muscle groups throughout most of the body, most growth occurs in the lower body and hip flexor muscles. "The quadriceps muscle group is particularly heavily engaged during pedaling," says Fredericson, "and the hamstrings are also activated." He points out that hip flexors are involved to aid with balance and stabilization and glute muscles are also strengthened. "And it's fair to say that upper body muscles such as the trapezius, latissimus dorsi and anterior deltoid are also engaged," he adds. Cycling accomplishes such growth through the force of resistance that propelling one's weight forward, but it also releases "chemicals known as metabolic stimuli in the muscle that can lead to an increase in muscle size," says Parker. What's more, the activity has the advantage of aiding in muscle growth and maintenance while still being a low-impact exercise – meaning it's unlikely to aggravate your bones and joints. At the same time, you're only likely to keep building muscle to a certain point before most of your time on a bike will be spent maintaining the muscles you already have. Because you're not able to keep adding more and more weight to the exercise, "cycling does not progressively overload your muscles," Schoenfeld says. "For continued increases in muscle size, a person would need to perform resistance training." Resistance vs. strength training? Learn how to build strength and muscle mass How often should I bike for exercise? Capitalizing on the cardiovascular and muscle-building benefits of cycling means participating in the sport regularly. The U.S. Centers for Disease Control and Prevention recommends adults get at least 150 minutes of moderate-intensity physical activity per week. Cycling is one of many exercises that qualify, but meeting this recommendation means doing it or other similar activities for at least 30 minutes a day, 5 days a week. No matter how often you engage in cycling, it's important to do so safely. "To stay safe while bike riding, wear a helmet, be visible with bright clothing and lights, follow traffic laws, use hand signals and be aware of your surroundings," advises Fredericson. He also recommends inspecting your tires, brakes and other components often to ensure they are in good working order and making sure your bike frame is the correct size for your body. Parker agrees, noting that local bike shops can be helpful with fitting you to the best size of bicycle. "And don't neglect learning how to handle your bicycle effectively," he adds. "The knowledge of how to stop quickly and dismount and how to make quick turns to avoid obstacles, other riders and automobiles are all important skills in staying safe."
