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.

Good News: Exercise Can Prevent Dementia!

All boomers and even those who are not yet boomers worry at times about the potential for cognitive decline or dementia. The good news is that neither is inevitable. The magic bullet to avoid those dreaded aspects of aging:  good old-fashioned aerobic exercise.

A number of recent studies have shown that while brain volume shrinks as we age, exercise can reduce the amount of shrinkage and actually produce new neurons in the brain. In one of those studies at the Cooper Institute in Dallas, Texas, the researchers followed over 19,000 adults for some  24 years to determine if exercise could prevent dementia and even Alzheimer's.  The good news is that those persons who were the most fit had the least amount of dementia.

The studies show that the most beneficial form of exercise is aerobic, such as walking, running, cycling and swimming. Most importantly, the studies have shown that it is never too late to start exercising.  Whichever form of exercise you choose, it is important that you keep at it consistently. Optimally about 2 and one half hours of aerobic activity per week is enough to keep those neurons growing..

Source:  AARP Bulletin, September 2013, p.12.

Is Barefoot Running Bad for You and Your Feet?

About a year and a half ago, I bought a pair of Nike Free barefoot-style running shoes.  Although I am not a runner, I do try to walk two to three miles a day.  As with a lot of runners and walkers, I was fascinated by the articles and books that touted the benefits of running barefoot or with shoes that mimicked that style.  Supposedly, according to anecdotal evidence, it prevented a whole host of foot and leg injuries. After wearing the Nikes for about a year, I developed a pain in my right ankle and foot.  After several months of pain and visits to several doctors, I finally learned that I had three fractures to my heel. Since I could not relate the injury to any specific time when I struck the heel or suffered an accident, I began to wonder if the shoes were the cause. A recent study suggests that may be the case.

In an article published in the journal, Medicine & Science in Sports & Exercise, the author, Sarah Ridge, a professor of exercise science at Brigham Young University, presented the results of an experiment she conducted to determine whether barefoot running reduced injuries or caused them. Dr. Ridge gave a group of 18 men and women Vibram Five Fingers shoes which are designed to mimic barefoot running. Another group of 18 wore their normal shoes.  All of the participants were experienced runners who usually ran between 10 and 15 miles per week. Before beginning the study, all of the runners were given MRIs and tested for foot injuries.  Both groups tested similarly.

After ten weeks, both groups were re-tested.  Those tests showed that nearly half of the runners wearing the barefoot style shoes showed signs of bone injuries to the foot.  These included increased edema, or the accumulation of fluid around the bone, and actual stress fractures to the heel and metatarsal.  Those in the control group, who wore their usual shoes, showed no such signs of injury.

What does this mean for the average runner or walker?  I think it shows that before choosing to wear the barefoot style shoe, make sure they are right for  you and your style of running or walking. And, above all, be very cautious as you use the shoes, making sure that they are not causing injury.