Introduction

According to a new study published in the Journal of the American Medical Association (JAMA), exercise decreases mortality rates. The study looked at 122,007 patients undergoing treadmill cardio training. Moreover, the results find that there is no limit to the benefits of cardiovascular exercise, and, remarkably, not exercising is worse than high blood pressure, diabetes, and smoking, says Dr. Wael Jaber in an interview.

Take Action

With the findings from this groundbreaking study, it is important to recognize that with no exercise comes an increased mortality rate. Therefore, talk to your physician about how much exercise you are cleared to perform. Once cleared by your physician, begin exercising, reaping the endless benefits of cardiovascular exercise.

 

 

Contact Pria Wellness Center

Pria Wellness Center will comprehensively assess your current physical condition and make recommendations based on your body’s unique needs. Dr. Fernandez is board certified in obesity medicine and weight management, so you can trust that you are being taken care of by a qualified specialist. And we take a holistic approach to weight loss, working with dietitians, psychologists, personal trainers, and physicians to ensure that all of your needs are met and you keep the weight off for good. What do you have to lose except extra weight? Schedule a consultation online by clicking here, or contact the office at (410) 565-6552.



Introduction

Strength is essential for day to day tasks, and can be gained through resistance training. Not to mention more muscle mass means a faster metabolism as stronger muscles need more calories. Build muscle and get stronger. It seems easy enough, but how much is enough? How many sets? reps? weight? A new study reveals it takes much less than you might think to build strength.

Build Strength in “13 minutes”

How to Develop a Sustainable Workout Routine

According to the same study, patients were broken into three groups. One group would workout for 5 sets, one for 3, and the last for only 1 set. After 8 weeks of resistance training 3 days a week, patients were found to have astonishingly no significant difference in strength across the three groups. The study concludes that one challenging set of a strength workout, three times a week, over 8 weeks is able to build strength equal to much harder workouts. The one set should take approximately only 13 minutes.

Conclusion

A 13 minute workout leaves little room for excuses. Not to mention a measly three times a week leaves plenty of wiggle room when scheduling. It is that easy. Go ahead and start taking steps towards a stronger life!

Pria Wellness Center

Pria Wellness Center will comprehensively assess your current physical condition and make recommendations based on your body’s unique needs. Dr. Fernandez is board certified in obesity medicine and weight management, so you can trust that you are being taken care of by a qualified specialist. And we take a holistic approach to weight loss, working with dietitians, psychologists, personal trainers, and physicians to ensure that all of your needs are met and you keep the weight off for good. What do you have to lose except extra weight? Schedule a consultation online by clicking here, or contact the office at (410) 565-6552.

 



Introduction

It is common to lose strength with age, but does not have to be a necessary part of life. As we age, our bones and muscles become weaker as a result of several factors including inactivity, hormonal change, and working out ineffectively.

What to do

A study published on JAMA found that nine nursing home patients aged 90+ were able to improve their strength by an averaged 174 percent after an eight week workout program. The key is consistent strength training throughout the week in order to build skeletal muscle. In order to prevent injury, find a professional trainer, or physical therapist to help you on your journey. It is just as important to be safe as it is strong.

Nutrition

Additionally, it is just as important to watch what you eat when you start working out. No progress is made if you workout without having the proper nutrients in your body to help repair and strengthen your muscles. According to a study on aging muscle loss, this means eating 0.54 grams of protein per pound of your ideal weight. Meaning, if you are underweight, provide the weight you would like to get to, and vice versa. Nutrition is just as important as strength training.

Conclusion

After all is said is done, do what you can to improve yourself, so you can live your fullest best life! If you are unsatisfied with your decline in strength, the answer is right before your eyes. Begin safely strength training today, and feel amazing tomorrow.



Introduction

Exercise is good for you.  We all know that. In fact, according to the Mayo Clinic, exercise is a a strong tool for stress management. Moreover, it is okay if you are not athletic, you can still make strides towards incorporating small amounts of exercise into your life and reap the benefits.

Benefits of Exercise

Exercise with a friend for a more enjoyable experience!

Exercise provides a variety of benefits which aids in stress relief. The most significant sources of stress relief come from your body’s response to exercise, pumping endorphins throughout your body boosting your mood. Additionally, exercise  distracts you from negative thoughts preoccupying your mind as you focus on the exercises your body is performing.

Where to Start

Fortunately enough, you do not have to do a crazy workout to feel good about exercise. Exercises such as walking, stretching, and even taking the stairs make a positive impact on your lifestyle and relieve your stress. More importantly, you want to pick an exercise activity which you enjoy. Whether that be swimming, yoga, or hiking, find something that you will look forward to. This will make it easier to consistently exercise and shift your life towards a healthier, happier lifestyle.



As little as ten minutes a day

Ten minutes of exercise a day can be enough to make you happier according to recent research on past studies. It is that easy.

Throughout the studies, exercise improved general happiness of participants. Moreover, the study concluded that exercise helps protect against symptoms of depression as well as the emergence of depression. In fact, exercising only one time a week increased happiness of participants more than those who did not exercise at all.

The more there merrier

4 Common Mistakes People Make When Trying to Lose Weight
As little as ten minutes of exercise everyday will start to make you feel happier!

Of course, the more you exercise per week, the happier you will be.  The study states that those who exercised 30 minutes a day felt 30% happier than those who did not exercise as often.  To clarify, exercise can range from briskly walking, to relaxing yoga. Increasing your daily activity level is what matters most. As long as you are striving towards a more active lifestyle, you will reap the benefits, and live happier and healthier.



Introduction: AMPK

Dying of old age may be a thing of the past after incredible research on the effects of the “anti-aging” enzyme adenosine monophosphate-activated protein kinase, also known as AMPK, in your body. The truth is, dying of old age is simply a mass failure of essential cellular processes and should not be seen as an inevitable result of growing older. According to a Technical Review on AMPK,  the quantity of this “anti-aging” enzyme was found to  have a direct correlation to increasing bodily functions such as glucose uptake, fat burning, and new mitochondria while decreasing fat and cholesterol synthesis, fat storage, and glucose synthesis.

Why do I need AMPK?

As we age, AMPK is found to remarkably diminish from our organs, severely affecting our bodily functions such as metabolism, and energy production. In fact, according to the same technical review, all sources of issues with an organ system trace back to an insufficient amount of AMPK activity. Cancer, cardiovascular disease, and diabetes have all been linked to a lack of AMPK in the body. By boosting your AMPK, you are thereby not only increasing your energy, but increasing the longevity of your organ systems.

4 Common Mistakes People Make When Trying to Lose Weight
Start feeling young and energized again!

Boosting AMP

All research within the technical review points towards exercise and implementing a healthier diet to be the best ways to naturally boost AMPK within your body. Therefore, in order to reap the benefits of this magical anti-aging enzyme, including more energy, faster metabolism, and a remarkably stronger immune system, all you have to do is lean towards an active, healthier lifestyle.

 

Contact Pria Wellness Center for Lasting Weight Loss Results

For a weight loss solution with real, long-lasting results, contact Pria Wellness Center. We will comprehensively assess your current physical condition and make recommendations based on your body’s unique needs. Dr. Fernandez is board certified in obesity medicine and weight management, so you can trust that you are being taken care of by a qualified specialist. And we take a holistic approach to weight loss, working with dieticians, psychologists, personal trainers, and physicians to ensure that all of your needs are met and you keep the weight off for good. What do you have to lose except extra weight? Schedule a consultation online by clicking here, or contact the office at (410) 565-6552.



How to Develop a Sustainable Workout Routine
Summer is winding down and it’s time to start thinking about how you will need to change your workout routine to fit the changing season.

Summer is winding down and it’s time to start thinking about how you will need to change your workout routine to fit the changing season. Will you train more outside in the cooler air? Or will you take it indoors to your local gym? No matter what direction you decide to go for your fall workouts, you want to make sure you will keep up with it.



Exercising
Exercising can be more than just hitting the gym. Here are some ways to make exercising more fun!

Exercising can do more for you than just help you lose weight – studies have shown that regular exercise helps you boost energy levels, improve your mood and sleep patterns, and reduce stress and anxiety. Making a regular exercising routine a habit, however, is one of the most difficult things for many people to achieve. A great way to get yourself exercising regularly is to make it fun! Here are some tips to get you to rethink exercising and make it work for you.


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