FRESH AIR spring Building resistance has countless benefits. It can improve body composition, toning, movement and balance while making you less susceptible to a variety of illnesses. Building muscle f ibers through weightlifting reduces body fat and f ights obesity. By strengthening core muscles, you can relieve back pain from sitting at a desk all day. Maintaining muscle and bone mass prevents osteoporosis and improves body control for daily and athletic activities. Here are some benefits of resistance training: • 45 minutes of moderate-intensity strength training decreases blood pressure by as much as 20 percent. • Weightlifting controls blood sugar by encouraging white (fast-twitch) muscle growth. • Lifting weights for 150 minutes each week can reduce diabetes risk by 34 percent. • Weight training improves bone density. • Strength improves your endurance, which can help improve your level of resistance training. Fitness Spring into Fitness with Weight or Resistance Training A PERIODICAL FOR PARTICIPANTS OF THE PINNACLE HEALTH MANAGEMENT WELLNESS PROGRAM

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Latest Research on Diet and Delay

DIABETES PREVENTION The Diabetes Prevention Program (DPP) and ongoing DPP Outcomes Study (DPPOS) – sponsored by the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) – have altered the percep- tion of type 2 diabetes prevention globally. According to the DPP, peo- ple at high risk for type 2 diabetes can prevent or delay the disease by losing a modest amount of weight using dietary changes and increased physical activity. The program entails losing seven percent of one’s body weight and maintaining the lower weight by consuming less fat and fewer calories and exercising for 150 minutes per week. The DPPOS, which has followed most DPP participants since 2002, has demonstrated that people who participated in the DPP Lifestyle Change Program have prevented or delayed type 2 diabetes for 15 years... (continue to page 4)

To get star ted, get a personal trainer or sign up for a class in weightlifting. You will be advised to star t off slow to minimize injury and soreness, begin with single sets and use the correct weight amount and allow your muscles time to rest and recover by waiting at least 48 hours before working the same muscle group again. There are other forms of resistance training that use your body weight. Pick a dynamic, anaerobic spor t such as track and field, gymnastics, rock climbing, mar tial ar ts, basketball or tennis. Perform compound body weight exercises like push-ups, squats and jumps. Use a band, step, bench or box to make your body fight gravity. You can even do yoga as strength training. Resistance training has many benefits. Weightlifting is just one way to do it.

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