CDC Issues New Health Guidelines In Response To Pandemic
By Tony Bianchino, Founder, Out Run Your Fork Personal Training and Nutritionists in Westfield, NJ
In a stunning move the Centers For Disease Control and Prevention (CDC) announced new recommendations to help Americans stay healthy during the global pandemic.
Covid-19 and the latest Omicron variant have made their way around the world and have landed in our local communities.
The CDC is recommending vaccinations, boosters, social distancing and regular testing to help slow the spread of the virus.
In their recently published Fact Sheet Move Your Way®, the CDC also recommends more traditional measures to remain healthy.
Move Your Way® strongly recommends various exercise to help combat various diseases.
The biggest surprise is the recommendation for strength training to be performed 2 or more days per week and a total of 5 hours per week (about 25 minutes per day).
The CDC defines “muscle- strengthening activities” as:
• Lifting weights
• Doing exercises that use your body weight for resistance (e.g., push-ups, sit-ups)
According to the publication, in order “to gain health benefits, you need to do muscle- strengthening activities to the point where it’s hard for you to do another repetition without help. A repetition is one complete movement of an activity, like lifting a weight or doing a sit-up. Try to do 8-12 repeti- tions per activity, which counts as1set.Trytodoatleast1set of muscle-strengthening activi- ties. To gain even more ben- efits, do 2 or 3 sets.”
They continue by adding that only 30 minutes of strength training should be performed 2 or more times per week.
There’s really no surprise here. We’ve subscribed to the 30 Minute Strength Training model for over 30 years now,
30 minutes of strength training not only helps you lose weight and stay strong, but it also helps boost your immune system and can lower blood pressure, reduce cholesterol, decrease risk of diabetes, and a host of additional health benefits.
Specifically to Covid-19 and the latest Omicron variant, strength training can also help promote better sleep, stronger heart and lungs and better men- tal health. All these, among the many additional benefits, help create a stronger immune sys- tem and promote a healthy heart and healthy lungs.” According to the CDC, muscle strengthening activities should “work all the major muscle groups of your body—legs, hips, back, chest, abdomen, shoulders, and arms. Muscle- strengthening activities should be done in addition to your aerobic activity.”
Although the CDC recommends muscle-strengthening exercises and they cite the areas to be worked, they fall short of specific recommendations.
The individuality of each person’s needs, capabilities and conditions make it difficult to some up with blanket statements and generalized workouts to be effective.
That’s where a personal trainer comes in. Most people need some guidance based on their goals and their current abilities. For the most part people either need someone to help motivate them on their journey or they want to get healthy, but they want someone to guide them so that they don’t get hurt.
We provide all the help people need. With over 33 years of experience, our trainers have been helping people lose weight, get strong, in crease flexibility and boost their en- ergy without sacrificing time or risking injury. Now that says a LOT!
If you have questions about getting healthy and adding re- sistance training to your plan, then Tony can be reached at Out Run Your Fork Personal Training, 474 North Ave, E, Westfield, NJ, or by calling 908-224-6855 and at www.outrunyourfork.com.
If you’re ready to work with a Personal Trainer or Nutritionist to get your life back on track, then click here to see how you can improve your life without all that baloney.
Tony Bianchino, owner, Out Run Your Fork Personal Training and Nutrition near me in Westfield, NJ
Yours In Health,
Tony, Owner Out Run Your Fork Personal Training
Out Run Your Fork Personal Training and Nutrition
web: www.outrunyourfork.com
As a personal trainer and nutritionist near me in Westfield, NJ, we create better health for people over 40 who are looking to lose weight, build strength, increase energy without sacrificing time or risking injury.
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