Here's your March edition of Kinsei-Do Fitness Nuggets, our monthly newsletter that serves you little bites of health & performance wisdom!
Nugget of the Month
The figurative fountain of youth
I've talked and written about the benefits of movement and physical exercise before. Countless research has shown and continues to uncover new evidence and new links between getting adequate movement and physical activity and living not just longer, but most importantly, healthier into old age.
Strength training, aside from the obvious positive aesthetic benefits, has been linked to everything from greater bone density (i.e. stronger bones) to improved cognitive function. Alas, all of these long term benefits still often don't suffice to motivate people enough, as much more 'immediate return' goals such as weight loss and looking a certain way dominate the average Joe and Jane's training and fitness conversations.
Well, if losing weight is your main concern, you may want to stay away from the cardio corner and turn your attention to the resistance training area as well!
Recent research conducted on over 10,000 people over a 20 year period found that strength training reduced the likelihood of obesity by up to 30 percent. Or, in the words of the great Arnold Schwarzenegger whose newsletter lead me to the discovery of this study: "the pump prevents (unwanted) pounds"!
It appears that our muscles and fat cells communicate during and after workouts, according to this research. More data is still needed, but scientists found evidence that suggests overloading your muscles causes them to release vesicles that shrink your fat cells.
In the above mentioned 20-year study, the benefits of weight training were achieved with just1 to 2 hours of resistance training per week, or at least two days per week of resistance exercise.
So there you have it: the gym (or the calisthenics park, the outdoor bootcamp, etc) figuratively can be your fountain of youth and longevity!
A new episode of the Kinsei-Do Corner podcast is out!
On my show I sit down with athletes, coaches and fitness enthusiasts from Jakarta and beyond, and we talk about all things health and fitness.
In this episode I have the immense joy of chatting to Naomi, an old friend from my high school days - back in the last millennium! - about how she has managed to keep healthy and fit in the last 20+ years, and continues to do so while working a full time desk-bound job, from home.
Unlike many of the guests on this show, Naomi is not connected to the health and fitness industry, in that she isn't a coach, doesn't step foot into a gym very much and doesn't have any athletic or competitive ambitions - apart from when playing tennis with her neighbour! - yet keeps in great health and prioritises all the foundations of an optimal lifestyle such as sleep, good nutrition and regular movement.
If you're faced with the reality of a job and/or life circumstances that don't provide many opportunities for lots of movement and time to exercise, then you'll definitely want to check out this episode to get practical tips and be inspired by Naomi's simple yet effective methods!
Catch this episode on Spotify, Itunes or right here!
Are you a fully functional human?
Let's find out!
As a recently certified Mobility Coach, I'm offering you the chance to take one simple (but possibly not easy!) test - the bodyweight squat test - and I'll give you feedback and tips on how to improve your positions, biomechanics and movement patterns so you can move like a human should!
The squat is an absolutely foundational "skill" for proper human function, and whether you dream of crushing your back squat PR or simply want to be able to get up off the floor and the toilet as you age, trust me: you want to be able to squat well!
Watch the instructions below, record yourself doing a squat (from front and side view), and share your video with me. I'll be in touch!
Watch this video, follow the instructions and share your video with me!
What's Jo doing?
Ever since the gym I used to coach at closed its doors in 2020, I haven't been able to interact and be involved with the functional fitness community as much as I would want to, but with Covid now hopefully completely behind us, I felt comfortable and confident enough to get back into the "scene".
And so, when the next local CrossFit competition came along - the Sweatbox Battle Royale - I grabbed the chance to be a part of the amazing and uplifting community again.
Being in absolutely no shape to compete myself, I instead chose to volunteer as a competition judge, and had an absolute blast!
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