Health Coach Q & A
What links should I know about?
Lark is here to help!
Lark Customer Support!
https://support.lark.com/hc/en-us/requests/new
Fiber Worksheet
https://www.lark.com/resources/lark-worksheet-get-more-fiber
Facebook page for DPP
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Lark blog
Lark recipes
https://www.lark.com/resource-type/recipe
Email a Lark coach with questions or to make an appointment
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Is doing the elliptical equipment at the gym considered strength training or aerobic or both?
The elliptical is mostly aerobic (cardio). It is great for your heart and lungs! While your legs push against some resistance, it does not build muscle the way true strength training does.
Are these guidelines age specific?
The main guideline of strength training major muscle groups at least 2 days a week on non-consecutive days is for adults of all ages. For older adults, additional guidelines are to add a special focus on exercises that help with balance to help prevent falls and injuries.
What about Zumba with 2 lb dumbells?
Zumba can be a great aerobic (cardiovascular) workout if it gets your heart rate up and increases your breathing rate. Adding dumbbells can help make it a muscle-strengthening workout - but it depends on what exercises you do and how fatigued your muscles get. Muscle-strengthening exercises are to get muscles tired.
What about yoga and hot yoga?
Yoga can be good for flexibility and balance. Many of the positions in yoga also require holding your own body weight (“body weight” or “functional” exercises), which can strengthen some muscles.
However, yoga on its own may not achieve the guidelines for muscle-strengthening. It may miss certain muscle groups.
Hot yoga can cause your blood sugar and blood pressure to change quickly due to the extreme heat. Be sure to always talk to your doctor before trying hot yoga, especially if you have high blood sugar or heart conditions.
How about standing on a total body vibration machine?
Some people may stand on a vibrating platform to improve balance and possibly bone density, but it does not replace strength training. It does not make your muscles contract against a heavy load or force.
Is taking creatine while strength training good to help improve insulin sensitivity and manage blood pressure?
Creatine is a popular supplement for athletes. It’s a type of protein that people take to increase muscle mass and improve performance. Some studies show it might help muscles take in blood sugar, but the results are mixed. Creatine does not directly lower blood pressure. It hasn’t been shown to have major benefits for casual exercisers.
Here's more information about creatine if you would like:
It can have side effects. Like all supplements, it’s best to talk to your doctor before taking creatine.
What about power or muscle drinks. do they work for the muscle.
“Power” or "muscle drinks" are usually just protein shakes. Protein is an essential nutrient for many things in your body. It’s also necessary for building and maintaining muscle mass. Most people can get enough protein in their diets without supplements like protein shakes.
If you are not getting enough protein from your regular food (like chicken, fish, beans, reduced-fat dairy products, and eggs), protein shakes can help. But “extra” protein doesn’t lead to “extra” benefits or increased muscle mass or strength.
No matter how much protein you consume, it’s also important to do strength training (resistance training) to build and maintain muscle mass and strength. Protein itself won’t make you stronger.
Would getting a weighted vest to wear while walking help?I have had surgery on both my shoulder and my knees so I do what I can do. but not try to overdo it at all
The theory behind using a weighted vest is that it makes your body work harder when you walk. This can help with bone density.
However, a weighted vest does not replace many forms of strength training. That’s because it doesn’t target specific muscle groups. It may not hit all major muscle groups.
In addition, a weighted vest can put you at high risk for injury because of the extra stress on your body. This can be especially risky after shoulder and knee surgeries because those areas may be weaker and at higher risk for injury.
Warning: Please check with your physical therapist or doctor before using a weighted vest to ensure it is safe for your knees and shoulders - and the rest of your body.
I live in a two story house with a basement. How many times going up and down the stairs would you recommend and does that help with strength training in your legs?
Going up stairs can be fantastic for building strength in your thighs and glutes! It can also help break up sedentary time if you use the stairs regularly throughout the day.
Because everyone's fitness level is different, there is no set number of times to recommend. If you’re already doing those stairs comfortably in your day, start by adding just 1 or 2 extra trips up the stairs a day and see how your knees feel. If you have any knee or other pain, or any other concerns, ask your healthcare provider.
Any tips for reversing/decreasing bone loss with exercise? What types of exercise are recommended and/or discouraged?
"Weight-bearing" exercises are the standard types of exercises for supporting bone health during aging. These are exercises where you are holding up your own weight and pushing it against the ground - like walking and jogging.
Strength training is another type of weight-bearing exercise. These types of exercises work by pulling on your bone - which is a type of stress. Just like when you stress or work your muscles and they grow stronger, putting light stress on your bones (like weight-bearing exercises) tells them to grow stronger.
The most common restriction is for people who have low bone mineral density (osteoporosis). It’s important to avoid exercises that make you round your back completely forward or twist your spine too hard, as this can cause injury.
It’s also important to ask your healthcare provider about any other restrictions due to osteoporosis or any other conditions you may have.
Yes, I too also sat for my job for 30 years, and am trying to start water aerobics as soon as my surgical sites heal. I have a hard time with stairs after a crushed left knee, and hard time with core exercises due to chronic herniated disc causing numbness in my right foot and a few toes. What other exercises are safe to not injure these areas?
Water aerobics can be a great option once you heal, since it’s a low-impact, non weight-bearing activity that doesn’t stress the joints much.
For home exercises, seated movements can provide strength-training benefits. Resistance bands, dumbbells or home weights, and body weight exercises are all possible from a chair.
Please ask your healthcare provider for exercises that are recommended and not recommended for your specific situation. There may be tips to avoid aggravating your back and knee, for example.
Walking while wearing a weight vest and or leg / arm weights. If I were to do that every other day, is that too much? Also, does that count as weight resistance?
It’s important to ask your healthcare provider if wearing a weight vest and/or using arm/leg weights is a safe idea for you. That type of exercise can raise injury risk.
If you do use them, they may be a slightly higher intensity cardiovascular workout, but they may not count much towards your muscle-strengthening recommendations. For more benefits, it may be more effective to do walking without weights, and then spend a few minutes doing some strength training exercises.
If you do choose to wear a weighted vest or use leg/arm weights, it’s important to start with only a few minutes, and not very often. Otherwise, injury risk is higher.
I have cardiomyopathy and good exercises for strength training without heavy lifting.
When you have cardiomyopathy (a heart muscle condition), the goal is to keep your muscles moving without straining or holding your breath. Options for many patients with cardiomyopathy are using light resistance bands or doing light bodyweight movements (like raising up on your toes or gentle arm movements).
However, it’s critical to talk to your cardiologist or other professional before starting. Heavy lifting or straining can put dangerous pressure on your heart with cardiomyopathy. Always get a specific "okay" for each exercise you’re planning to do, and get and a list of safe heart-rate limits from your cardiologist before starting.
Are abs and low back, considered upper or lower body ?
They’re actually in the “core” - one of the 7 major muscle groups that the Physical Activity Guidelines for Americans suggest working at least 2 times per week. The core is like the trunk of a tree - it holds you up and keeps you stable.
