Fitness & Wellness

from August/September Palmetto Bluff Club Living

Montage Palmetto Bluff Well LIVING

There Is Magic Behind Muscle

For the longest time, cardio exercise has been king. It has been the priority type of exercise for most gym-goers, and it is what takes up the real estate of most ordinary gyms. And for good reason.

In the late 1960’s Dr. Kenneth Cooper, the “Father of Aerobics,” introduced physical exercise (cardio as we know it today) to prevent heart disease and improve cardiovascular health. Heart disease is the leading cause of death for men and women and the statistics are staggering; one person dies every 34 seconds in the United States from cardiovascular disease. About 697,000 people in the United States died from heart disease in 2020—that’s 1 in every 5 deaths.

Regular heart rate-raising activity (cardio) 3 to 5 times per week for 30 minutes or greater is critical in the prevention of heart disease, but what if I told you strength training can help just as much? A recent study published by the British Medical Journal in 2022, which tracked participants from 1997 to 2014, found that regularly doing both – one to three hours a week of aerobic exercise and one to two weekly strength training sessions was associated with a full 40 percent lower risk of mortality than those who didn’t exercise at all. This was roughly the difference between a nonsmoker and someone with a half-a-pack-a-day habit.

Muscle is quite magical when you think about it. It helps us manage our blood sugars, improves our strength so we can participate in life on our terms, supports our joints, builds bone health, and helps us to control undesired body fat. Please now officially add to this extensive list, heart health.

The problem with strength training is that it’s hard to do on your own and I think a lot of Members don’t want to get hurt; completely valid. It’s a struggle to know what to do and how to create an effective routine that’s specifically designed for your body and ailments. I can also make a strong case, that it’s not as enjoyable to participate in as cardio exercise because it’s the heart rate raising cardio activities (not resistance training) that are classically easy to do outdoors. And who wouldn’t want to walk, bike, or run at the Bluff?

Maybe you’ve noticed it’s hot outside making summer the perfect time of year to start and build a strength training routine. The call to action I have for every Member who is reading this is to participate in strength training at least one to two times per week. If you don’t know what to do or need guidance our team is here to assist you.

As our wellness program expands, we continue to add classes like beginner TRX training, strength and balance, and simple strength so that there are greater opportunities for Members who are less experienced to participate in resistance exercise. The Aqua Strong and Aqua 50/50 pool classes are excellent low-impact entry points to strengthbased exercise and make a world of difference for those with limitations or joint pain.

Come the fall, we will continue this conversation as part of our “signature wellness education” series where members will have the opportunity every week to learn more about healthy living. For now, remember that there’s a ton of magic behind muscle and all it takes is a commitment to yourself a couple of times per week.

- Jeff Ford, Director of Fitness & Wellness

1. Whisk together all ingredients in a small saucepan.

2. Simmer until hot, stirring occasionally.

3. Pour into cups and enjoy!