The 'concentration con' is an example of psychological addiction that makes a cigarette slave of so many people.

Among many reasons Smokers use to justify their habit, 'concentration con' stands up to least scrutiny. But it must be exposed as a con. Once it's exposed, then it's no longer a threat. Once smoker is shown proof of 'concentration con', and once he believes that proof, then this self-fulfilling belief disappears for ever.

This article has shown that lack of concentration is actually caused by smoking in first place, and can be only temporarily relieved by another cigarette. One of greatest benefits of quitting smoking is a return to a clear head, and ability to properly concentrate again. Once you see 'concentration con' for what it really is, you're much closer to finally quitting smoking.

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More current studies, using higher intensity workouts have shown that “strength could be doubled in only 12 weeks of training, and that even frail nursing-home residents in their 90’s could build muscle and strength.”

But I Walk and Swim…. Isn’t that Enough to Prevent Sarcopenia?

When most people start a fitness program, they do an aerobic activity, such as walking or swimming, in order to strengthen their heart muscle. But, before one can walk, they must first be able to get out of a chair and maintain an erect posture and balance while walking, and that requires muscle power.

The American College of Sports Medicine, in its guidelines on exercise and physical activity for older adults, says that aerobic conditioning should follow strength and balance training, which is, unfortunately, opposite of what is usually done. Aerobic exercise, while it strengthens heart and lungs, is not sufficient by itself to prevent sarcopenia.

It’s easy to understand why older adults participate in aerobic activity for exercise rather than resistance training. Walking doesn’t require a lot of planning to incorporate it into day, and swimming or biking are familiar activities. Resistance training, however, is less familiar and it requires one to set aside extra time. However, as little as 40 minutes a session, or an hour and a half a week, is enough to see significant results.

According to Dr. Miriam Nelson, director of Center for Physical Activity and Nutrition at Tufts University, gains in muscle are probably happening immediately at cellular level, and in four weeks, one is significantly stronger and may even see less pain with conditions, such as arthritis.

Are there other benefits of Resistance Training?

In addition to building muscle, one also builds vigor and self-esteem, which ultimately leads to one staying active and doing things they enjoy. Preserving muscle mass also impacts ability to withstand disease. The body burns protein faster than usual, when sick, which then causes protein components to be pulled from muscle to be delivered to immune system, to help fight illness. Sarcopenia reduces amount of protein available to fight disease.

“If you don’t use it, you’ll lose it.” That saying has never been more true than for use of our “muscles.” When we lose our ability to use our muscles, we lose independence, and quality of life diminishes. Let’s choose to not take for granted our ability to move around, and incorporate resistance training, into our exercise routine. Length of life is insignificant without quality of life!

References

1.Mahoney (1988). Immobility and falls. Clinics in Geriatric Medicine 14 (4): 699-726. 2.Stone, Wyman & Salisbury (1999). Clinical Gerontologicl Nursing: A Guide to Advanced Practice. Montreal: WB Saunders Company. 3.Easson-Bruno, S. Healthy Aging Newsletter. July 2002, Volume 1, Issue 2. 4.Tufts University Health and Nutrition Newsletter. March 2003, Volume 21, Number 1. 5.American College of Sports Medicine -=-=-=-=-=-=-= -=-=-=--=-=-=-=-=-=-=-=-

Cheryl Winter, M.S., R.D., R.N. is a Registered Dietitian/Nutritionist, Registered Nurse and ACSM Fitness Instructor. Cheryl is owner and operator of HealthSteps Rx, Inc. at http://www.HealthStepsRx.com a wellness organization that will help you Build a Better Life…One Step at a Time.

Learn all about HealthSteps Rx, Inc. Weight Management Program via TeleClasses, without leaving your home or office: http://www.healthstepsrx.com/services/online/steppower.htm

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Cheryl Winter, M.S., R.D., R.N. is a Registered Dietitian/Nutritionist, Registered Nurse and ACSM Fitness Instructor. Cheryl is owner and operator of HealthSteps Rx, Inc. at http://www.HealthStepsRx.com a wellness organization that will help you Build a Better Life…One Step at a Time.