Corporate Fitness and Active Aging

Strength training, also known as resistance training, uses external resistance to improve physical function, build strength, and increase lean muscle mass. While many people recognize its role in building muscle, strength training also provides two often-overlooked benefits: increasing energy levels and helping prevent injuries.

Improving Energy

To understand how strength training improves energy, it's important to look at the role lean muscle mass plays in the body. Beyond helping you move, muscle is metabolically active tissue that requires energy (calories) to maintain. Because of this, muscle directly influences both your resting metabolic rate (RMR) and basal metabolic rate (BMR).

• Resting Metabolic Rate (RMR): The minimum number of calories your body needs to perform daily functions, including low-effort activities. RMR accounts for up to 75% of the energy you burn throughout the day. The most accurate way to measure your RMR is through indirect calorimetry testing at a laboratory, although many fitness trackers can provide a general estimate.
• Basal Metabolic Rate (BMR): The minimum amount of energy your body requires to support essential bodily functions such as breathing, circulation, and organ function.

How does strength training affect your energy?

As you build lean muscle through strength training, both your BMR and RMR increase. This means your body burns more calories even while you're at rest.

Higher metabolic rates can:

• Make it easier to reduce body fat.
• Support healthy weight management.
• Help sustain energy levels throughout the day.
• Increase the total amount of energy your body can use each day, giving you a greater capacity for daily activities.

Injury Prevention

In addition to improving energy, strength training plays a vital role in reducing the risk of injury. Building lean muscle and consistently performing resistance exercises helps your body become stronger, more stable, and better prepared for everyday movement.

Why is strength training important for injury prevention?

• Improved coordination: Strength training enhances the mind-body connection, allowing for smoother, more controlled movement during everyday activities.
• Increased bone density: Stronger bones can help reduce the risk of fractures and breaks.
• Natural body armor: Muscle acts as a form of shock absorption, helping protect your body from bumps, slips, and falls.
• Healthier joints, ligaments, and tendons: Building muscle around your joints reduces stress placed on them while strengthening the surrounding ligaments and tendons as they adapt to increased resistance.

Where to Start

If you are overweight, have a medical condition, or haven't exercised in a long time, talk with your primary care physician before beginning a strength training program.

If you're looking for guidance, speak with our staff about working with a personal trainer or joining one of our strength training classes.

If you'd rather start on your own, begin with simple bodyweight exercises such as:

• Squats
• Lunges
• Push-ups
• Crunches

Starting with these foundational movements can help you build strength, improve confidence, and establish a routine that supports both your energy levels and long-term health.

February is American Heart Month

28 days to remind everyone that cardiovascular disease (CVD) remains the leading cause of death for men and women worldwide.  In fact, someone in the US passes away about every 35 seconds from heart disease, stroke, or related conditions. The heartbreaking reality of these unfavorable statistics is that many of the associated risk factors are preventable. With obesity, hypertension, high cholesterol, diabetes, physical inactivity, and poor diet being our risky six in the category, one cannot overlook that these statistics can be moderated through lifestyle changes. If you ask most people how to improve heart health, they are likely to tell you to do more cardiovascular training: walk, run, hike, bike. While this is not bad advice, I argue that it is incomplete without a regular, full-body strength regimen. 

So, why full body?

Full body strength training involves compound movements like squats, deadlifts, rows, and presses that incorporate multiple large muscle groups simultaneously. This offers powerful benefits for heart health and stress management, directly addressing several major risk factors for CVD. In 2023, the American Heart Association updated their scientific statement on the effect of resistance training on cardiovascular health. Showing a ≈15% lower risk of all-cause mortality and ≈17% lower risk of CVD with just 30-60 minutes of resistance training. They highlighted that resistance training reduces blood pressure, improves lipid profiles, enhances body composition, and develops glycemic control.  

The Science Behind Strength & Heart Health

Early this year, in Frontiers in Physiology, “Resistance training and cardiovascular health: epigenetic regulation,” Silva, Rodrigues, Torres, Improta-Caria, Oliveira, and Fernandes show that these full-body routines also induce epigenetic regulation. Working through various signaling pathways, influenced by insulin and growth factors, the beneficial arrangement produces positive effects beyond skeletal muscle. Again, showing resistance training to be particularly effective for improving insulin sensitivity and enhancing metabolic demand without the higher joint impact sometimes seen in extended aerobic exercise. In the realm of stress management, resistance training upregulates an important mechanism that can break the wheel of chronic stress.  

Strength Training & Stress Management

Elevated cortisol and adrenaline levels can exacerbate anxiety, increase blood pressure, and impair sleep. Resistance training lowers anxiety symptoms by releasing endorphins and improves overall mental health markers, including the reduction of depressive feelings and better self-esteem. Training patterns that involve large muscle groups require consistent, mindful attention to the movement. This level of focus can act as a moving meditation that further reduces stress markers, inflammation, and resting heart rate over time.  

How to Get Started (At Any Level)

So, how do you implement this, regardless of your current training level? You move! The most important thing to begin this journey is to start. Get into your NIFS fitness center and meet with one of our exercise physiologists for a fitness assessment and exercise prescription. Here is a simple set to get you moving in the right direction: 

• 2-3 times per week 

• 3 sets of 10-12 repetitions per exercise 

• Bodyweight squats (add weight if you feel comfortable) 

• Chest press or Overhead press (push ups are perfect, if equipment is not available) 

• Rows (a machine or barbell/dumbbells, even bodyweight is good) 

• A weighted carry (in your hands, on your shoulder, etc) for at least 50 meters 

Start simple and work consistently. Your heart will thank you for it. 

You are constantly burning calories from food and drink and turning them into energy for the countless tasks your cells complete every minute. One of the most interesting features of metabolism is something many people outside the medical and fitness fields have never heard of: set point theory.

Set point theory suggests that the human body maintains a predetermined range of body weight or fat mass through intricate physiological mechanisms. Rooted in the concept of homeostasis, it proposes that the body actively defends this “set point” much like a thermostat regulates temperature. First introduced in the 1950s and formalized through research in the 1980s and beyond, the theory helps explain why many individuals struggle to sustain weight loss long term. Evolutionarily, this defense system protected us from famine by conserving energy and promoting fat storage.

This feedback loop is regulated by the brain, hormones, and metabolic processes. The hypothalamus integrates signals from hormones such as leptin (which promotes satiety) and ghrelin (which stimulates hunger) to adjust energy balance. When body weight falls below the defended set point, the body slows metabolism and increases ghrelin release, pushing weight upward. When weight exceeds the set point, mechanisms such as increased diet-induced thermogenesis and reduced hunger cues help bring it back down. Unfortunately, our modern food environment and sedentary lifestyles can disrupt this system and gradually elevate the set point over time.

Evidence supporting set point theory comes from multiple human and animal studies. After significant weight loss—whether from bariatric surgery, weight-loss competitions, or very low-calorie diets—most individuals regain much of the lost weight within 2–5 years. Persistent metabolic slowing works to defend the original set point. Studies involving identical twins also suggest genetics play a major role, as twins show similar set points despite different upbringings. Animal research further reinforces these patterns, with rodents returning rapidly to pre-intervention weights once normal feeding resumes.

Still, the theory has detractors. Emerging research indicates that sustained lifestyle changes—consistent resistance training, regular cardiovascular exercise, and balanced nutrition—may gradually lower the body’s preferred weight range. These habits can alter hormonal sensitivity, improve metabolic function, and even influence the gut microbiome in ways that support a lower set point.

The metabolic set point theory carries important implications for weight management. It strongly discourages crash diets or rapid weight-loss fads and instead supports sustainable, gradual approaches that work with your body, not against it. Strength training, meeting cardiovascular or step goals, and maintaining a nutrient-dense diet remain the gold standards.

Recent medications such as GLP-1 agonists also show promise for shifting the set point downward, though more long-term research is needed to determine how durable these effects are. Current evidence suggests that when these drugs are discontinued, individuals regain about 60% of the lost weight within a year.

And perhaps most importantly—especially during the holiday season—this research reminds us that consistency leaves room for occasional indulgence. So go ahead and enjoy that extra serving of your favorite holiday dish, and yes… maybe even a second slice of pumpkin pie. Just remember to get back to your routine when you’re back in the fitness center!

Staying active and making healthy choices is important, especially as we get older. Strength training and maintaining a healthy body composition can make a big difference in how we move, look, and feel as we age. 

Understanding Body Composition 

Body composition is the balance of muscle, fat, bone, and other tissues in your body. As we get older, this balance tends to shift. Without regular exercise, body fat usually increases, and muscle mass can start to decrease. This change can impact your health and increase disease risks. 

Muscle loss, known as sarcopenia, often starts in your 40s and speeds up with age. At the same time, fat storage—especially around the belly—can increase, even if your weight stays the same. This shift in body composition can slow your metabolism, making it easier to gain fat. Hormonal changes, such as lower testosterone and estrogen levels, also contribute to these changes. 

Why Strength Training Matters 

Strength training, or resistance training, involves exercises that use weights, resistance bands, or body weight to strengthen muscles. It’s one of the best ways to combat age-related body changes. Here are some key benefits of strength training as you age: 

• Maintains and Builds Muscle: Strength training can help you prevent muscle loss and even build new muscle. 

• Increases Metabolism: Muscle burns more calories than fat, even at rest, so by building muscle, you’re boosting your calorie burn all day. 

• Helps Burn Fat: Strength training not only builds muscle but also helps burn fat by raising your metabolism. 

• Strengthens Bones: Lifting weights improves bone density, which reduces the risk of osteoporosis. 

• Improves Balance and Flexibility: Strong muscles around your joints help you stay steady and can reduce the risk of falls. 

• Lowers Chronic Disease Risks: Strength training can decrease the risk of diabetes, heart disease, and arthritis. 

Adjusting Your Strength Training Routine by Age 

As you age, your strength training goals may change. Here’s a general guide for each stage: 

• 40s: Focus on maintaining muscle and preventing early muscle loss. Include exercises like squats, lunges, and deadlifts to build strength. If you’re new to strength training, start slowly and increase intensity gradually. 

• 50s and 60s: Prioritize functional strength and flexibility. Exercises that improve balance, such as planks and resistance band work, are especially helpful. Make time for recovery and add stretching or yoga for flexibility. 

• 70s and Beyond: In your 70s and beyond, it’s all about maintaining independence and supporting everyday movements. Light weights, resistance bands, and bodyweight exercises are ideal. Listen to your body, and make adjustments to stay safe and comfortable. 

Additional Tips to Support Muscle Mass 

• Eat Enough Protein: Protein helps your muscles repair and grow, especially after workouts. Foods like lean meat, fish, beans, and eggs are excellent sources. 

• Stay Hydrated: Hydration keeps your muscles working well, so be sure to drink enough water daily. 

How to Start a Strength Training Routine 

If you’re new to strength training, start with bodyweight exercises, light weights, or resistance bands. As you gain confidence, you can increase the weight or number of reps. Set realistic goals and track your progress to stay motivated. Consistency is key—strength training provides benefits that build over time. For personalized support, visit your onsite NIFS fitness center, where our staff can help you get started! 

Strength training is one of the best ways to improve body composition and support your health as you age. It’s never too late to start, and by making it a regular part of your routine, you can set yourself up for a stronger, healthier future. 

Improving your running time and efficiency can seem overwhelming. Whether you are a beginner or well-seasoned runner there is always room for performance improvement.

Understanding and building an anaerobic base is vital, let’s learn more! It’s important to understand anaerobic training and how it can benefit you. Anaerobic training is exercise that occurs in the absence of oxygen and is usually seen in short high intensity bursts of exercise. Things like heavy weight training, running, or cycling sprints are all considered anaerobic forms of exercise. This seems counterintuitive to train as you are running long distances, however, sprints can assist in building your cardiovascular endurance. This form of training can increase lactate threshold, allowing runners to run faster and longer while improve running efficiency. Utilizing hill sprints, high intensity intervals, or tempo runs will get you where you desire to be!

Different then anaerobic, the primary source that drives our energy systems during aerobic exercise is oxygen. Exercises like walking, running, hiking, and swimming are usually done at a lower intensity but for a greater distance overall. Developing your aerobic capacity will allow you to utilize oxygen more efficiently which will allow you to run at a faster pace while keeping the perceived intensity low. Setting up your aerobic training will be based on what goal you set. If your goal is to run a mile as fast as you can, running 1.5 – 2.5 miles will be enough to give you a satisfactory result. But if you signed up for your local 5k, then those number will increase up to 4, 5, or even close to a 10k. This might seem counterintuitive as you are running further than is required, but further distances will pay dividends when it is time to race.

Now that we have our running training program set that’s all we should need right? Not quite, another critical ingredient is strength training. Implementing a strength training routine to your program can elevate your training and allow you to reach your goals. Utilizing strength training can increase the amount of muscular strength and core balance needed to run faster and longer. From a muscular perspective, keeping the muscles in tip top shape will allow you to run more often and will prevent injuries. Strength training can assist in mobility and allow the joints to go through their full range of motion. Supplement your running program by adding strength training at a minimum of once a week, ideally 2 – 3 times a week.

This year don’t allow yourself to achieve the same mile times. Achieve more this year by following these simple tips. Now get on the road and let’s start earning some mileage!

Working with a senior population, the most commonly asked question I probably get is “How can I strengthen my legs/back/core.. etc?” As exercise professionals, we already know how as far as the exercise prescription goes, but with seniors, modality often becomes a challenge. Our clients typically have a whole range of physical issues to deal with including joint pain, balance issues, and overall weakness so the traditional sit-to-stand exercises aren’t always applicable. That’s where the TRX suspension training system comes into play.

The TRX was originally developed for Navy SEALS and other elite level soldiers and athletes, but over the years, it has worked its way into home gyms, rehab clinics, and even senior living communities. The TRX is portable, adjustable for all heights, allows you to control ROM, challenges core strength with almost every single exercise, and has hundreds of possible exercises your clients can enjoy.

When it comes to building strength in seniors, ACSM guidelines and other research will tell us that more repetitions are effective when it comes to older adult populations. But there is also evidence eccentric movements are also beneficial due to its reduced oxygen requirement lowering the metabolic demand, and the fact that muscles can move more weight in the lengthening phase versus the shortening phase (concentric).The TRX allows the use of both approaches to strength building, without any additional equipment, such as free weights.

For example, If I am working with a client who can only perform a few sit to stands by pushing off of their thighs or arm rests of a chair, simply prescribing more sit-to-stands may not be the best route, especially if the clients gets frustrated. Instead, I could place the client in a chair in front of a TRX, and use it for an assisted sit-to-stand! Simply have the client start standing up, and begin the descent down into the chair, making sure the hips are hinged back, the knees are bending and in alignment (as best as they can be) and have them sit as gently as possible. Then, perform the same exercise in reverse to stand up. Since the client already struggle to stand up without pushing, they can use the TRX to help pull themselves up, while pushing through the legs. Once the client has a feel for the exercise and can perform it safely, you could then start modifying the repetitions, intensity, and better yet, progress from sit-to-stand to a TRX assisted squat!

And that was just one example. If you have a client that’s looking to improve posture, a bit of upper body strength and core, the TRX row is a very easy to teach and effective. With the TRX adjusted to the proper height, have the client stand with the straps in both hands, with soft knees, shoulders down, and core engaged. Make sure you are standing behind them for safety purposes. Have client begin to lean back, allowing the elbows to leave their sides and begin to straighten out. Then, once the full ROM has been achieved, have the client drive their elbows back while squeezing the scapula together, returning to the starting position.

With limitless exercise possibilities, portability, and affordability, the TRX is perhaps the ultimate strength builder for seniors. The TRX company themselves have put out hundreds of videos on how to teach the exercises, ques, and progressions, so there are plenty of resources out there on how to use it. They even have their own certification courses! I would recommend any and all senior living communities to invest in the TRX and the education of their fitness professionals.

Six months ago, a friend dared me to give up cardio for three months and focus on strength training. My initial response was, “No way! I’m a runner, I’ve always been a runner. There is no better exercise than running!” My friend was relentless and eventually I agreed to take a brief hiatus, although I was convinced that I would turn into a mushy ball of goo if I didn’t get in my daily run.

How I Changed My Workouts

Fast-forward six months. During this time, I’ve followed a low-impact exercise routine, which includes four days of low-impact strength activities such as yoga, one day of cardio, and one day of heavy weightlifting. And I have to say, the results are completely the opposite of what I expected.

How the Change Affected How I Look and Feel

What happened when I stopped doing cardio:

• I gained 10 pounds, but my body measurements decreased. This was perhaps the most surprising change that I noticed. Muscle tissue takes up much less space than fat. After nearly six months of strength training, I’ve added 10 pounds to my frame and my clothes are fitting better than ever—not to mention it feels good to look in the mirror.
• My energy levels skyrocketed. There is a reason why running burns so many calories: It’s HARD work! And when your body works that hard, you’re going to feel fatigued. Even if you sleep seven to eight hours a night, the physical strain of high mileage takes a toll on the body. I must admit that my energy levels are higher than they’ve ever been, even though I have a 5am alarm to fit in my exercise before work. In fact, I feel more fatigued on the days I don’t exercise!
• I’m not as hungry. This was a “well DUH” moment for me. Many people tend to focus on the calorie-burning power of running without stopping to think that your body will want to replace all those calories. Several weeks after I stopped running, I noticed that I had a much easier time regulating my food intake. I didn’t need to eat as much, but I felt fuller with the foods I did eat.
• I’ve noticed improvements in other areas of physical fitness. Previously, I was focused on distance, time, and miles. To me, a run wasn’t “a run” unless I ran at least four miles. Now I’m focused on how many pushups I can do with proper form (I’m getting close to 30!), how long I can hold a plank (nearly five minutes!), and how many pullups I can do (well, let’s just say I’m still working on this one).
• I have fewer injuries. Focusing on low-impact exercise and strength training has helped my body recover from more than two decades of intense, running-focused exercise programs. My legs no longer ache if I stand for more than an hour. My tight hip flexors are starting to relax, particularly as I focus on improving the flexibility and strength of my hamstrings and glutes.

In sum, to everyone out there who is worried about limiting their cardio because they don’t want to risk gaining weight, try it for three to four months. You might just be surprised at how different you feel and the gains you make!

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Every year the American College of Sports Medicine (ACSM) conducts a survey across the United States to determine what trends will be seen in the coming year. Completed by over 1,800 fitness professionals, the survey has found the following to be the top 10 fitness trends for 2017. 

10. Wearable technology, such as activity trackers, smart watches, heart-rate monitors, smart eyeglasses, and GPS tracking devices.  Check out this blog post about the challenges with high tech wellness.

 9. Bodyweight training requires minimal to no equipment and can be done anywhere, which makes it an inexpensive way to stay fit.  Check out @NIFSquickfit on instagram for inspiration to use your bodyweight to train at home.

 8. High-Intensity Interval Training (HIIT) involves short bursts of exercise followed by a short period of rest or recovery and can take 30 to 60 minutes, or longer, to complete.

 7. Educated and experienced fitness professionals are becoming more available as the ways to get certified and educated grow. Finding professionals who have gotten certified through nationally accredited programs can help consumers make an important decision more easily.  Looking to staff your onsite fitness center, check out how you can get back to business and let the professionals handle your fitness center. 

 6. Strength training has been trending since the first survey was published by ACSM in 2006. Strength training can help many to improve or maintain current levels of strength.  Grab your co-workers and get fit at lunch.  

 5. Group training is designed for participants with varied levels of fitness. Group fitness instructors specifically program these classes for a fun, motivational, and effective large-group experience. 

 4. Exercise Is Medicine is a global health initiative based on the belief that exercise can be preventative as well as a way to treat diseases. This initiative brings health care professionals together with exercise professionals to include physical activity as treatment.

 3. Yoga can be practiced in many forms, including but not limited to Power Yoga, Yogalates, and hot Yoga. Yoga uses specific types of postures to help with flexibility, relaxation, and health.  Can't make it to Yoga?  Take a moment to stretch at your desk.  Making time for a five minute stretch break will help you ease tension and relax the mind.

 2. Personal training has not left the top ten since the first survey was published in 2006. Personal trainers will continue to be an integral part of the professional staff in all areas of health and fitness centers.

 1. Exercise and weight loss combine calorie restriction and exercise programming to control weight loss.

The full list of top 20 trends is available in the article "Worldwide Survey of Fitness Trends for 2017.”

Looking to improve the health and wellbeing of your employees this year?  Let us handle your program and you get back to doing what you love to do.  Click below for our quick read to find out how we make corporate fitness easy.

As the Wellness Coordinator at NIFS, I get to meet a lot of great clients and help them attain their nutritional goals. I have noticed some common weight-loss questions that arise during the sessions. Hopefully if you have been wondering the same things, these answers will give you some more insight.

How do I gain muscle and lose fat?

The best way to lose fat is to either increase the amount of calories you burn or decrease the amount of calories you consume. As you are doing this, you also need to make sure you are doing 2 to 3 days of strength training per week to build muscle.

To decrease calories, it is important to keep track of what you are eating and see where you can decrease. This might mean decreasing the amount of coffee creamer you put in your cup of joe or swapping the potato chips at lunch for some raw veggies.

Increasing your protein intake won’t automatically increase your muscle mass. If you are strength training 2 to 3 times per week, a simple calculation to know your protein needs is to divide your body weight in half and multiply by 1.5.

Can you give me tips on how to lose weight?

The first advice I always give to anyone wanting to lose weight is to start keeping track of your food. Studies have shown you eat 40% less when you write it down! This can be done with the apps available for your phone, using a website, or just jotting it down with a pen and a piece of paper. It will allow you to see when and why you eat and also will hold you accountable for what you are eating.

The other thing that can be helpful with weight loss is to look at what you are drinking. Are you consuming empty calories from flavored coffee drinks, soda, juice drinks, or alcohol? Most people tend to eat the same amount of food no matter how many calories they consume from their beverages. So try to stick to water, low-fat milk, unsweetened tea, and 100% juices for the majority of your liquids.

How many calories do I need a day?

Every person is a different height and weight, and has varying levels of activity, so there isn’t one calorie number that works for all individuals to follow. Instead, use the simple Choose My Plate calculator that takes these factors into account to determine the proper amount you should be consuming. Not only does it give an overall number, but what is more important, it tells you how to get in that number. Recommended servings of grains, fruits, vegetables, dairy, meat and beans, and fat are given, along with some “extra” calories for those every-once-in-awhile food choices!

Personal Nutrition Coaching at NIFS

If you are interested in having your questions answered during a personal nutrition consultation, please contact me at amitchell@nifs.org or 317-274-3432, ext. 239. Click below for more information on packages and pricing.