Concept 10 10: The Latest High Intensity Interval Training for Strengh

Do you want to develop your strength in your body but just don't have the time to work out at the gym on the Nautilus for 1 or 2 hours a day?  I know I don't.  And I'm supposed to be retired and have all the time in the world.  Well, I have the answer:  Concept 10 10.

I have written quite a bit about the benefits of high intensity interval training or HIIT. See e.g.,http://notjustforboomers.blogspot.com/2013/10/weight-watchers-endorses-high-intensity. Most of those involve aerobic activity which is done at a very high level of exertion, followed by an even longer period at a much lower level of exertion. The entire session generally lasts only between 3 and 6 minutes.  It can involve cycling, running, walking on a treadmill or just plain old walking.

If you haven't heard of Concept 10 10, you are not alone.  I hadn't heard of it either until I read about it in the local newspaper down here in Southwest Florida.It sounded fascinating so I thought I would share it with you with a slight variation of my own that I am working on.

Basically, the concept is that you work out on the Nautilus or other strength building machines for about 20 minutes just once a week.  During that twenty minutes, you perform various of the standard strength exercises.  The difference is that you only do a limited number of those exercises at a very slow pace until muscle failure. The slower, the better. By doing the exercises slowly, you actually use more effort and therefore the muscle failure comes faster. Usually, the exercises are observed by a Concept 10 10 trainer, but once you learn the routine, I would think you should be able to perform the exercises on your own.  But I would strongly recommend consulting with a trainer and your physician before undertaking these or any other form of exercise.

Earlier, I mentioned that I developed a variation of this training method. Very simply, it involves doing the same exercises with a resistance band. I have tried it and it does seem to work. A good source of information on resistance band exercises that can be done in twenty minutes can be found at www.sparkpeople.com/.../fitness_articles.asp?id..

As I said before, please consult with your physician before any exercise program. If he or she approves, give this approach a try and let me know what you think.

How Exercise Can Improve Memory in Boomers

In a recent study published in the Journal of Aging Research, scientists at the University of British Columbia reported that exercise can boost memory and cognitive skills in older adults.  The study involved several dozen women between the ages of 70 and 80.  Some of the women were given weight training while others were given aerobic training, walking.  The researchers found that both groups improved spatial memory at about an equal amount after a six month period.  However, those who walked regularly had greater improvement in verbal memory. The researchers concluded that different types of exercise had effects upon different parts of the brain.

What exercise is best to improve brain functioning? The answer is obvious:  do both aerobic and resistance training to achieve maximum results.