Latest news with #TerryTateossian
Yahoo
3 days ago
- Health
- Yahoo
Simple workout tweak could ‘significantly' help with fat loss: Study
If you've hit a plateau and aren't losing fat the way you think you should, this one little modification to your workout could make a world of difference. You might feel like you are doing all the right things and showing up consistently, but the scale or your personal bests are going unchanged. According to a new study, it could be the order in which you are doing your workouts. The study published in the Journal of Exercise Science and Fitness looked at how the order of concurrent training affected physical activity levels, body composition, bone density, fitness and muscular strength in obese young men. It also explored whether physical activity levels during the study influenced reductions in body fat percentage. 'Timing matters more than most people realize,' Terry Tateossian, a personal trainer, nutritionist and founder of the THOR: The House of Rose wellness community for women over 40, told the Toronto Sun. 'When you do strength training first, your body uses stored glycogen — carbs — as its main fuel source, which primes the body to tap into fat stores during the cardio that follows. 'If you flip the order, your energy is already drained going into weights, so you can't lift as heavy or push as hard, which means less muscle stimulation — and muscle is what drives metabolism.' Over 12 weeks (three times a week for an hour), 45 obese male participants 18 to 30 years old were split into three groups: Those who did cardio before strength training; those who did strength training before cardio; and those who stuck to their usual habits of no exercise. Researchers found that the two groups where physical activity was involved significantly improved their fitness levels, body composition, bone density and strength. But the group that started their workouts with strength training (a mix of weighted bench press, deadlifts, bicep curls and squats) before cardio (30-minute indoor cycling) showed better outcomes, notably in moderate to vigorous physical activity, fat reduction, muscular endurance and explosive strength. The weights-first group lost more body fat overall, but they also lost more visceral fat, which settles around major organs and is strongly linked to cardiovascular diseases. The cardio-first group also improved but to a lesser extent, while the control group saw no significant changes. 'The only time I recommend cardio first is if the goal of that session is to build cardiovascular endurance, like training for a 5K,' Tateossian said. 'But for general body composition, fat loss, and longevity? Weights come first, always.' While the research was only done with obese young men, Tateossian argued the findings could be even 'more important for women,' especially those in perimenopause and beyond where muscle mass and bone density start declining. 'Strength training first lets women get the most out of their session before fatigue sets in,' she noted. 'The more lean muscle we have, the more efficient our bodies are at burning fat, even at rest. Prioritize the muscle-building work first. 'In your 40s, 50s, 60s and beyond, it's not just burning calories; it's preserving lean mass, supporting your hormones and improving insulin sensitivity. Balance on one leg to see how well you're aging When is the best time of day to work out? Like men, physically stronger woman also have more sex: Study Tateossian detailed that it's less about burning calories and more about focusing on recovery, strength and consistency. 'Build muscle. Prioritize protein at every meal, especially breakfast. Walk after meals to help regulate blood sugar. Sleep like it's your job. And take rest days seriously,' she said. 'Fat loss doesn't just happen during the workout, it happens when your body has time to repair and regenerate.'
CNN
18-04-2025
- Health
- CNN
The best exercise equipment to stay strong as you age, according to trainers
Staying active as you age isn't only commendable, but a medically sound and recommended lifestyle practice. In fact, large bodies of research posit that physical activity acts as a protective factor against everything from stroke and diabetes to certain types of cancer, and may help delay the onset of dementia. As we age, movement can feel more challenging due in part to a reduction in joint fluid, muscle atrophy and changes in the nervous system that control things like coordination and agility. Having worked with people of all ages and fitness levels as a certified personal trainer, I know firsthand just how challenging it can be to maintain a regular fitness routine in the face of bodily changes that yield pain or discomfort. The best news is that starting small with carefully selected equipment can make all the difference in helping you regain and maintain strength — and even rediscover joy in movement. To help you find ways to get moving as you get older, we tapped fitness experts to recommend the best exercise equipment for seniors. NordicTrack AirGlide 14i Elliptical To maintain heart health, Terry Tateossian, certified personal trainer, registered yoga teacher and founder of THOR: The House of Rose, recommends an elliptical machine, like our best-tested option, which features access to a wide range of trainer-led classes, a large touch screen, Bluetooth connectivity and a quiet motor. 'It keeps the user in a fixed position and reduces the possibility of a fall while providing a great full-body cardio workout,' she said. Read our review Lululemon The Mat 5mm 'An exercise mat provides the right amount of cushioning to support joints while offering a stable surface for exercise,' Carter Lee, certified personal trainer and strength and conditioning coach at BetterMe, said. In testing, we found Lululemon's most popular mat offers everything you need to work out or stretch comfortably: a cushioned yet grippy surface, a lightweight and portable build, and plenty of colors to match your style. Read our review OPTP Pro-Roller Soft Density Foam Roller Lee said a foam roller can help with muscle recovery and improve flexibility before or after workouts. Try our favorite soft foam roller for a gentle myofascial release wherever you need it most. Unlike a traditional foam roller, it contains more air within its foam build, which offers more give for sensitive areas. Cap Barbell 2-Pound Neoprene Dumbbell Weights When it comes to training safely with free weights as a senior, the lighter the better. Choosing lower weights helps you practice proper form, respect your body's limits and leave room for progress. These neoprene dumbbells offer a superior grip to help you master the move safely and feature a hex-shaped head to prevent rolling during exercises like renegade rows or modified article I'm a personal trainer. These are the weight workouts I recommend, especially as you agePerform Better Mini Band Resistance Loop Exercise Bands Tateossian recommends resistance bands for active older adults because they promote stability and balance during use. 'They can be used while sitting in a chair and allow variability in the types of exercises that can be performed,' she said. Lee also recommends them as a safer, more portable alternative to heavy weights. Our favorite mini bands come in a four-pack and offer a range of beginner-friendly resistance our review Frame Pilates Reformer Reformer Pilates classes are notoriously hard to get into (the star-studded nature of the sport might have something to do with it). So why not bring a machine home to enjoy at your convenience? 'A great piece of equipment that allows for safe strength training and mobility is the Pilates reformer,' Tateossian said. 'It provides stability and balance while simultaneously allowing users to progress with various resistances, adaptable to the individual's strength and mobility level.' Frame's digitally connected reformer isn't just beautiful, it also takes the guesswork out of resistance training with its instructor-led workouts. Its push-button technology eliminates manual spring adjustments, and a built-in carry handle makes it easy to stow it away when not in use. Yes, it's pricey, but it's worth it if it gets you into regular workouts without leaving your home. Harambe System Starter Bundle Tateossian's go-to pick for building strength is a comprehensive set of accessible, effective tools, from a foam block to bands. 'One of my favorite and most versatile pieces of equipment that incorporates strength training with progressive overload is the Harambe System,' she said. 'Using that system can safely help you progress with Romanian deadlifts, squats, conventional deadlifts, bench presses, overhead presses, rows, tricep extensions, chest flies and more."New Balance Women's 990 V6 Sneaker Save the running shoes for the treadmill and opt for these podiatrist-approved New Balance sneakers with orthopedic benefits. They're foamy enough to keep you light on your feet yet supportive enough to stabilize your stance while you lift. Bonus: They come in wide sizing to support a range of foot shapes and any potential swelling. New Balance Men's 990 V6 Sneaker Many people wear running shoes with too much cushioning during strength training 'And this does not help center the body on the entire foot and leaves them swaying side to side or back and forth while doing weight-bearing exercises, which we definitely don't want,' Tateossian said. Copper Fit Elite Compression Knee Sleeve Tateossian recommends a knee sleeve to protect the knee joint during squats or similar movements that put stress on the knees. This physiotherapist-approved knee brace covers all your bases, with its odor-fighting copper-infused weave material to help you stay fresh; a reinforced band to stay in place while you work out; and light compression to help boost both performance and recovery. Versa Gripps Pro Heightened grip strength is said to be linked to longevity in older adults, but it can be challenging with conditions like arthritis. Tateossian recommends these nonslip grips to ease hand pain and support the wrist, whether you're clutching dumbbells or performing a farmer's carry with kettlebells. Kaocha Folding Chair With Padded Cushion Tateossian advises clients to choose gear that supports progressive overload training (see below) at their current fitness level — even if that means working out from the comfort of a chair. 'If a senior is untrained, over-nourished or under-muscled, I would recommend starting to perform resistance training while seated in a chair or standing,' she said. The ideal chair for working out is made of durable materials like steel and sits firmly on the ground, free of wheels. This option is also foldable and portable for added convenience. Safety While our experts agree that progressive overload — gradually increasing external load to build muscle — is most effective at boosting strength in older adults, safety takes precedence. 'The main focus should be on proper form regardless of the exercise,' Lee said. 'Ensuring that you're doing a movement correctly can minimize the chances of injury and this is especially important when you add in external resistance.' He also recommends selecting gear with built-in safety features designed to minimize the risk of accidents, like a pin-operated machine that lets you safely select your resistance level. Stability As we age, factors like neurological issues, low blood sugar or inner ear conditions can challenge our balance, increasing the risk of slips and falls. The best workout gear for older adults should address this concern. 'The elements I would look for when working with an untrained senior are types of equipment that provide stability and are easy to use while in a seated position,' Tateossian said. Simulates activities of daily living Tateossian recommends prioritizing equipment that simulates normal daily activities such as standing up, picking items off the floor and reaching overhead to lower objects. This approach can help reduce the risk of real-life injuries. 'For example, equipment that safely allows a senior to perform Romanian deadlifts, lat pull-downs and squats would be great additions to any senior workout regimen,' she said. 'This includes dumbbells, barbells, medicine balls and resistance bands.' Unilateral movements Equipment that allows users to safely perform unilateral movements — or work one side at a time — can help correct muscular imbalances, according to Tateossian. Cable machines, dumbbells and resistance bands are all smart picks for achieving this goal. Portability Prioritize fitness gear that's easy to store and transport, Lee said. Lightweight. foldable options are your best friend in helping you seamlessly and safely incorporate exercise into your routine, whether at home or at the gym. Accessibility Overly complex machines can drain your energy before you've laced up your sneakers. Lee said to prioritize equipment that promotes ease of access through simple assembly, intuitive controls and minimal maintenance. The following FAQs have been answered by certified personal trainers Carter Lee and Terry Tateossian. Which exercise equipment isn't safe for seniors? Which exercise equipment isn't safe for seniors? There is no single piece of exercise equipment that is universally safe or unsafe for seniors specifically, as it depends on their training level and body composition, according to Tateossian. Though, she said you should generally steer clear of heavy weights, pull-up bars, standing on Bosu balls or performing box jumps or intense running drills. Which exercise equipment for seniors is the most portable? Which exercise equipment for seniors is the most portable? According to Lee, the most portable equipment for seniors generally includes light dumbbells, resistance bands, medicine balls and exercise mats. What exercise equipment can seniors use while seated in a chair? What exercise equipment can seniors use while seated in a chair? While chair-based exercises might appear low-intensity, they provide a valuable way for seniors to maintain fitness and improve health. Seniors can safely gain and maintain strength while seated using a Pilates ring, light dumbbells, resistance bands, kettlebells, a TRX system, pedal exercisers and medicine balls, according to Tateossian. For this article, we consulted the following experts to gain their professional insights on the best fitness gear for seniors. Carter Lee, certified personal trainer and strength and conditioning coach at BetterMe Marissa Miller, certified personal trainer from the American Council on Exercise and contributing editor at CNN Underscored Terry Tateossian, certified personal trainer, registered yoga teacher and founder of THOR: The House of Rose CNN Underscored has a team of skilled writers and editors who have many years of experience testing, researching and recommending products, and they ensure each article is carefully edited and products are properly vetted. We talk to top experts when applicable to make certain we are testing each product accurately, recommending only the best products and considering the pros and cons of each item. Contributing editor Marissa Miller has 15 years of experience writing and reporting on all things health and well-being, and serves as a certified personal trainer with a specialization in orthopedic exercise. For this article, she consulted two certified personal trainers for their advice on selecting the best fitness equipment suitable for seniors.
