Are you able to walk for miles on a treadmill, but can barely ascend a few flights of stairs? I explain to Marty Gonzalez, KRON 4 Morning News Weekend anchor, why stair climbing is so different from walking — and how it not only benefits your life but your sex life as well.😉
Stair Climbing vs. Walking
Stair climbing improves cardiorespiratory fitness. It is officially classed as a “vigorous” form of exercise. Stair climbing is a more POWERFUL form of walking because it:
Stair Climbing and Sex
Researchers in Canada monitored healthy male volunteers averaging age 64 while they walked, lifted weights, or climbed stairs. Stair climbing was the most demanding. Stair climbing was:
- Twice as taxing as brisk walking on level ground.
- 50% harder than walking up a steep incline or lifting weights.
- Faster at attaining peak exertion than walking (thus, explains the “huffing and puffing” going upstairs).
How to Stair Climb Your Way to a Longer Life and Stop Middle-Age Weight Gain
Continue reading “KRON 4 | Stair Climbing, Sex and Heart Attacks”
Although you may not see heart attacks and strokes until middle age, the process of cardiovascular disease can begin early in life — often as children. If you’re a parent, grandparent, or caretaker of children, this information is vital to their longevity. Weekend anchor Marty Gonzalez on “KRON 4 Morning News Weekend” and I talk about how to identify who’s at risk and what can be done to prevent or delay it.
Risk Factors for Heart Disease in Children
In a study of young American children, over 50% of children aged 10-14 years showed evidence of early heart disease (fatty streaks and plaque accumulated in the arteries). A higher risk of cardiovascular disease (CVD) is associated with:
- Hypertension (high blood pressure)
- High cholesterol
- Family history of CVD
Inactivity at any age can lead to lifelong habits and result in developing chronic diseases, such as obesity, type 2 diabetes and cardiovascular disease.
Better in School
- An American College of Sports Medicine research study found that kids that engage in vigorous-intensity activity were better able to concentrate and even exhibited fewer behavioral problems than kids that participated in moderate-intensity activity.
Vigorous exercise is performed at a higher intensity and is continuous, such as soccer, basketball, football, ice skating, beach volleyball, baseball, softball, jump roping, swimming, and singles tennis. Continue reading “KRON 4 | Managing Childhood Heart Disease”
After your heart attack or some other “cardiac event”, such as a coronary artery bypass graft and/or stent placement, you may have received conflicting advice as to what level of activity is acceptable. Some of the things you may have heard are:
- Don’t lift anything over 5 lbs.
- Don’t lift anything over 10 lbs. “for a while”.
- Don’t lift anything for a week.
- Don’t drive more than 30 minutes.
- Don’t “get exhausted” for a month.
- Don’t exercise for a few weeks.
- Don’t lift over 5 lbs. for a period of time — or ever.
- Go back to whatever you were doing before.
These guidelines can be confusing and promote anxiety and inactivity. Physicians generally prescribe aerobic/endurance exercise, such as walking, to strengthen your cardiorespiratory system, but in order to return to activities of daily living (ADLs), resistance training is necessary to accomplish everyday tasks, such as:
- Mowing the lawn
- Carrying your children, groceries, or suitcase
- Loading and unloading the trunk of a car/truck
- Bending over to pick up the newspaper or toys off the floor
- Lifting your grandchildren
- Placing or removing items from a high shelf
- Closing the trunk of a car or van
- Opening a heavy door (e.g., door of a car, building, refrigerator, freezer, or dishwasher)
Resistance training enables you to perform these daily tasks safely, independently and more efficiently. By having a stronger musculoskeletal system, you decrease the cardiac demands of daily activities and increase your endurance capacity for other activities. Strength training has also been shown to maintain and build stronger bones as well as slow or prevent bone loss. A strong structure will reduce your risk for developing other debilitating diseases (e.g., osteoporosis) and ultimately help you live a longer, stronger and happier life.
Muscular strength and endurance are important to prevent falls and safely return to vocational and recreational activities as well as activities of daily living. Most people need to do some type of lifting, carrying, or pushing in their daily routine. Your body has nine (9) fundamental human movement patterns. The foundation of your workouts should develop these movements: Continue reading “Weight Train After Your Heart Attack and Live Longer”