Ever heard of sarcopenia and dynapenia? Chances are you haven't. They're the culprits behind the loss of muscle mass and strength as we age. It's a fact that inactive people start losing muscle mass as early as age 30. It's estimated that three to five percent of muscle mass is lost every ten years. But no need to panic! In this blog post, you'll learn how to combat sarcopenia and feel ten years younger again.

Strength training is essential

Sarcopenia is an age-related decline in muscle mass, according to the Voeding & Beweging NU website. Dynapenia is an age-related loss of muscle strength only. Reading it this way, it almost seems a given that you lose muscle mass and strength as you get older. Fortunately, there's good news: something can be done about it. Strength training is essential for preventing muscle loss or regaining lost muscle mass and strength. You don't have to go to the gym three times a week and spend time among sweaty bodies. Two 35-minute workouts every ten days can make a huge difference. And the best news: it doesn't matter if you have physical complaints; strength training is accessible to everyone.

More positive effects of strength training

Strength training has other positive effects. For example, it helps reduce the risk of other common (age-related) diseases. Think, in particular, of metabolic complaints: excess weight, high blood pressure, elevated cholesterol, and high blood sugar. By regularly doing strength training, you'll not only feel stronger but also more energetic. Your body will have more energy, and it will become easier to perform daily activities, just as Janne-Mieke Loeffen previously wrote in her blog. And more energy, isn't that what we all want?

Healthcare costs are skyrocketing. What truly surprises us as lifestyle experts is that healthcare today only takes action when someone becomes ill or needs care in some other way. We advocate for preventive healthcare. Regular exercise reduces the risk of illness and improves our well-being. Prevention is better than cure, and that really doesn't take a ton of time.

Live longer and more comfortably

Regular physical activity reduces the risk of cardiovascular disease, type 2 diabetes, and various forms of cancer, and helps prevent overweight and obesity. Moreover, exercise promotes a positive feeling and reduces stress. This is not only due to the endorphins released during exercise, but also because exercise helps prevent social isolation and promotes social connections. In short, exercise not only helps us live longer, it also improves our quality of life.

The role of the government

With that knowledge, it's actually quite surprising that the government isn't focusing much more on prevention. Investing in sports infrastructure and making sports activities more accessible, including for vulnerable groups like the elderly or people with disabilities, will pay for itself in no time. We also think the government should invest much more in sports at school. This includes—or perhaps especially—high school. This encourages them to stay healthy, something they can benefit from for the rest of their lives. Fortunately, the national government has now made agreements with more than seventy organizations to reduce smoking, problematic alcohol use, and obesity.

The role of the individual

In short, the government has an important role to play, but as individuals, we also have a role to play. By exercising and moving more, you can actively contribute to improving or maintaining your own health. According to the National Sports Survey, lack of time is always an issue in all age groups up to fifty. For older age groups, time is no longer a barrier; health problems are what prevent them from exercising. Health problems that would likely have been much less prevalent if they had given themselves the time to exercise at a younger age. A typical chicken-and-egg situation, then. With the fully automatic Milon circle, time can no longer be an argument for skipping a trip to the gym. With it, you can train your entire body in six 35-minute workouts every month. The best part is: the Milon circle is suitable for everyone, from young to old, from muscle-bound to newcomer, from busy pilots to 63-year-olds with osteoporosis.

Cardio exercises are exercises that increase your heart rate and help improve your blood circulation, such as running, cycling, swimming, rowing or jumping on a trampoline. Cardio has many benefits, and it will certainly help you burn calories, but if you want to lose weight, you need to do more than just cardio. In this blog, we will explain why.

Training the heart and lungs

The word “cardio” comes from the Greek word “kardia”, which means “heart”. Cardio exercises are exercises that train your heart and lungs to work more efficiently. This can be walking, cycling or swimming, for example. It helps you burn calories, strengthen your heart and lung system and reduce the risk of certain health problems, such as heart disease and diabetes.

It's about the negative energy balance

If you want to lose weight, it’s not just about the number of calories you burn during exercise. It’s about how many calories you burn in total in a day, and how many you eat. If you burn more calories than you eat, you will lose weight: a so-called negative energy balance. When you do cardio, you burn calories, that’s for sure. But anyone who thinks they can lose weight by only doing cardio exercises will most likely be disappointed. A brisk walk or a long bike ride also makes you hungrier. And the number of calories you burn through cardio training is easily overestimated. Someone weighing sixty kilos burns about 400 kilocalories by running for half an hour, but one Chai Tea Latte from Starbucks quickly contains 255 kilocalories. Add a brownie to that – because you did your best – and you’re already at 630 kilocalories in total. So if you don’t also adjust your diet, the chance that you will lose weight is slim.

Benefit from the afterburn of strength training

If you also combine your cardio exercises and a suitable diet with strength training, then the chance of success is greatest. Energy is needed to maintain muscles. The more muscles, the more energy must be burned and the higher your metabolism. This does not only happen during training, but also afterwards. This afterburn effect ensures that your body consumes more calories for several hours after it has come to rest. A kilo of muscle burns about 12 kilocalories, fat mass only 4. Every kilo of muscle that your body gains provides you with seventy to a hundred kilocalories per day. A muscular body works harder at rest, in short, a better combustion, also at rest.

Make sure you have the right combination

So if you want to lose weight, it is important to have a balanced mix of cardio and strength training, together with a healthy and balanced diet. Complicated? By training with the Milon circle, you train your entire body in six 35-minute workouts every month. This way you can be sure that you benefit from the perfect combination of strength and cardio. Thanks to the guidance of your own personal lifestyle coach, you can be sure that you will lose weight sustainably, without yo-yoing.

Dip after 12 days

Ten days into the new year, chances are your New Year's resolutions are already fading into the background. Research shows that the Dutch give up on their New Year's resolutions after an average of 18 days. The sports app Strava shows a dip in people's fitness levels after just 12 days. The reason? Many people set their goals far too high.

Lose weight slowly

Losing twenty kilos in two months? You won't succeed, believe me. To lose weight healthily and sustainably, you shouldn't lose more than half a kilo a week. That'll easily take you forty weeks. And losing weight is never a straight line; sometimes it just doesn't work. Patient perseverance is the only way to go. You'll notice that eventually things will pick up again. The reality is that you'll easily be working on it for a year, but hey, those twenty kilos didn't come off in two months either. Break your goal down into small steps; that works much better. Start with losing two kilos and see what happens next.

Six short training sessions per month are feasible

Going to the gym five times a week for an hour and a half is another goal that almost no one manages to maintain. Fortunately, there's no need for it. The Milon Circle is a fully automated circle with fitness equipment where you can train your entire body in six 35-minute workouts every month. The innovative Milonizer scans your body in seconds using biometric markers. This way, you can be sure the equipment is properly configured for every workout. So even if you're older or struggling with injuries, you can still get started. You'll always find exercises that suit you. Shoulder problems? With the Milon Circle, you only get exercises with a range of motion your shoulder can handle. People with obesity, rheumatism, diabetes, or COVID-19 symptoms can also work on their health without any problems thanks to the Milon Circle. And all without large mirrors, ridiculously loud music, or shiny bodies around you.

In 2021, more than half of Dutch people aged four and older did sports once a week or more, according to the website of the National Institute for Public Health and the Environment. That number will remain roughly the same until 2030, although there will be a shift towards more individual sports. Whether and why you go to the gym obviously depends on individual preferences and needs, but as far as we are concerned, there are five urgent reasons to cancel your gym membership in 2023. And finally start working on your body in a way that is actually fun, of course.

1. You hate big mirrors

The average gym is characterized by walls full of large mirrors. This way all athletes can take a good look at themselves. However, not everyone is happy to be confronted with their own reflection during exercise. You have just conquered the mirror in the fitting room, you still have to believe it in the gym. Don't do it again!

2. You don't like upbeat music with 140 beats per minute

Music seems to increase the enjoyment of exercising, preferably with a sky-high number of beats per minute. There are even playlists that have been scientifically proven to provide maximum motivation to get the most out of your workout. But what if you get a headache just thinking about that blasting music? Then you definitely shouldn't go to the gym.

3. You don't have the money for an expensive personal trainer

Of course, you will achieve the best results with a personal trainer, but for many people that is unaffordable – especially in these times of inflation. A no-go!

4. Shiny bodies are not for you

The gym can be an awkward or intimidating environment with all those shiny, pumped-up bodies, especially if you feel a little insecure about your fitness or condition.

5. You don't want to become Schwarzenegger

In the average gym, all those shiny bodies stand in front of those big mirrors throwing weights. The goal? To build muscle mass and increase muscle strength. If you don't want to look like a real Hulk, then you should definitely not do that.

But then what?

At Happy Bodies you won't find rooms full of shiny bodies and exciting equipment, but a special fitness formula for people with little time and where attention, customer experience and results are paramount. The rousing music has made way for calm background music and the large mirrors have been exchanged for a homely atmosphere with a cozy coffee table. And... you get personal guidance, without the price tag of a personal trainer.

As a pilot, Willem van Meel has a busy schedule and an irregular life. To maintain his health, he trains at Happy Bodies in Heemstede. Willem: "Training at Happy Bodies is not only very efficient, but the guidance is also very professional." In this blog post, Willem shares his experience with Happy Bodies.

Irregular life and exercise: a challenge

In daily life, I'm a pilot, I live with my partner, and I have two children. That not only makes my life busy, but it's also very irregular. That's my biggest challenge, especially when it comes to exercising. When I get back from a flight on Sunday, I basically do nothing; I don't want to think about exercising. But I do try to get back to work the day after I get home. My goal is to work out at least twice a week at Happy Bodies in Heemstede and a third time somewhere else, anywhere in the world.

Combining the Milon Circle with small-group training

I train once a week in the Milon Circle and do a small-group training session once a week. This involves one-on-one training alongside the Milon Circle. The Milon Circle is done independently, which I can do anytime Happy Bodies is open. I do have to make an appointment for the small-group training, but I usually know my schedule a few weeks in advance, so I schedule it then. And they're short, intensive workouts, so I can always fit them in.

Good guidance

The support at Happy Bodies is very professional. In the beginning, I needed more guidance than I do now. Now I know how everything works, and the support mainly involves the one-on-one training sessions and weigh-ins. Sometimes my schedule gets adjusted a bit, but the one I'm following now seems effective, so we'll happily continue with it.

Injury-free sports

At other gyms, I struggled with not knowing how to do the exercises properly. This increases the risk of injury and results. At Happy Bodies, you're closely monitored, there are regular weigh-ins, and you receive sound advice. If the program isn't delivering what it should, it's adjusted. With the Milon Circle, the training equipment is automatically adjusted to your body, allowing everyone to train without the risk of injury.

That regular physical activity leads to a reduced risk of cardiovascular disease and a longer life is no longer a surprise to anyone. But is the recommended weekly amount of physical activity sufficient? A recent study shows that it could be stepped up a notch.

Live longer

A recent study, published recently in the American Heart Association journal Circulation, found that adults who engage in two to four times the currently recommended amount of moderate or vigorous physical activity per week live significantly longer. The study followed more than 100,000 people for a period of 30 years. The risk of premature death is reduced by 21 to 23 percent for people who engaged in two to four times the recommended amount of vigorous physical activity per week, and by 26 to 31 percent for people who engaged in two to four times the recommended amount of moderate physical activity per week.

150 minutes of moderate or 75 minutes of intensive exercise

We already knew that regular physical activity is linked to a reduced risk of cardiovascular disease and premature death. In 2018, the US Department of Health and Human Services recommended that adults engage in at least 150 to 300 minutes of moderate physical activity per week or 75 to 150 minutes of vigorous physical activity per week. A combination of both intensities naturally has a similar effect. The current American Heart Association recommendation is for at least 150 minutes of moderate physical activity per week or 75 minutes of vigorous physical activity per week.

Twice as much exercise, even healthier

Researchers analyzed 30 years of mortality data and medical records from more than 100,000 adults collected during two large studies between 1988 and 2018. Participants were 63 percent women, and more than 96 percent were white adults. The average age was 66, and the average body mass index (BMI) was 26, indicating overweight. Participants self-reported their physical activity by completing a questionnaire every two years. The publicly available questionnaires, updated and expanded every two years, included questions about health, doctor-diagnosed illnesses, family medical history, and personal habits such as cigarette and alcohol use and exercise frequency. Exercise data were reported as the average time spent per week on various physical activities over the past year. Moderate activity was defined as walking, low-intensity exercise, weightlifting, and calisthenics. Vigorous activity included jogging, running, swimming, cycling, and other aerobic exercises. The analysis found that adults who did double the currently recommended time of moderate or vigorous physical activity each week had the lowest long-term risk of mortality.

Some other conclusions

• Participants who met the guidelines for vigorous physical activity had a 31 percent lower risk of death from cardiovascular disease and a 15 percent lower risk of death from other conditions.

• Participants who met the guidelines for moderate physical activity had a 22 to 25 percent reduced risk of death from cardiovascular disease and a 19 to 20 percent reduced risk of death from other conditions.

• Participants who performed two to four times the recommended amount of sustained vigorous physical activity (150 to 300 minutes per week) had a 27 to 33 percent lower risk of dying from cardiovascular disease and a 19 percent lower risk of dying from other conditions.

• Participants who performed two to four times the recommended amount of moderate physical activity (300 to 600 minutes per week) had a 28 to 38 percent lower risk of dying from cardiovascular disease and a 25 to 27 percent lower risk of dying from other conditions.

 

Intensive endurance training does not involve any additional risk

Moreover, no adverse cardiovascular health effects were found in adults who reported engaging in more than four times the recommended minimum activity levels. This is despite previous studies suggesting that long-term, intense endurance training—think marathons, triathlons, and long-distance cycling—increases the risk of adverse cardiovascular events, including myocardial fibrosis, coronary artery calcification, atrial fibrillation, and sudden cardiac death. The finding of this new study largely allays concerns about the potential harm of engaging in high levels of physical activity. However, it also does not provide an additional reduction in the risk of death.

Maximum benefit

This study demonstrates the importance of the right amount and intensity of physical activity throughout our lives for maintaining good health. It shows that maximum benefits can be achieved through moderate to high levels of moderate or vigorous activity, or a combination of both. People who perform less than 75 minutes of vigorous activity or less than 150 minutes of moderate activity per week can actively contribute to their health by consistently performing approximately 75 to 150 minutes of vigorous activity or 150 to 300 minutes of moderate physical activity. Training with the Milon Circle, a fully automatic circle with fitness equipment that allows you to train your whole body in six 35-minute workouts per month, is a perfect fit.

Huub Hoogeveen is an entrepreneur with a busy schedule. For him, physical activity is synonymous with relaxation. Because a team sport is difficult to fit into such a busy life, Huub started looking for an individual sport. Four years ago, he found Happy Bodies in Alkmaar. In this blog post, he explains why he enjoys it so much.

Clear your head

I'm the co-founder of the real estate agency MooiHuys and also manage project sales and consulting for Easy Living Portugal. This means I have a busy life and have to juggle a lot of things. Physical activity is synonymous with relaxation for me. It allows me to truly clear my head. I'm passionate about team sports, especially volleyball, but that's difficult to achieve with my busy schedule.

Exercising when it suits me

To stay fit, I started looking for a good fitness center. That way, I can work out whenever it suits me. Sometimes that's early in the morning, other times in the afternoon or evening. I'd already been introduced to large fitness centers through volleyball, but they weren't for me. I found Happy Bodies in Alkmaar on Facebook. I took the plunge and made an appointment. I did tell them right away that I wasn't really into the equipment. Before joining, I wanted to try a class, and that was no problem at all.

Log in and get started

It took some getting used to, but I've been training three times a week for about four years now. Those 35 minutes are manageable; I can always fit them into my schedule. What's also really nice is that I log in and the machines are immediately set up correctly, for my height and training level. No more messing around with barbells and weights that someone else has left behind. Everything is perfect. The trainers also know exactly what their members need. Some people really need motivation, which I don't need, and they know that. But it's great that they're there, that they provide guidance where needed. Yes, they really know their stuff, and that's nice.

We're all living longer. The number of people aged 100 and older will almost quadruple between now and 2040. But the older we get, the greater the risk of all sorts of lifestyle diseases. In this blog post, we'll explain what you can do to grow old healthily and vitally.

Disease burden

Our life expectancy is increasing. While we reached an average age of 81.5 in 2015, that figure will be almost 86 in 2040. At the same time, the number of chronic conditions is increasing. Just as in 2015, neck and back pain, osteoarthritis, and diabetes will be the most common in 2040. Cancer, cardiovascular disease, and mental health disorders will cause the greatest disease burden. Fortunately, there's a lot we can do to ensure healthy aging.

Neck and back complaints

When you have neck and back pain, you're often tempted to avoid the painful areas. But don't be fooled, sitting too much will only make the pain worse. A gentle walk is always a good way to reduce your symptoms. Doing the right exercises—at the right intensity—can also strengthen your neck and back muscles. This will reduce your symptoms. Start slowly and seek guidance. Stretching exercises also help, keeping your muscles strong and flexible.

Osteoarthritis

With osteoarthritis, the cartilage has thinned. The surface is no longer smooth, but irregular. This makes joint movement more difficult. Osteoarthritis is often wrongly associated with joint wear and tear. People are therefore quick to avoid joints. However, to reduce symptoms, it's important to stay active. This keeps your joints flexible and prevents symptoms from recurring or worsening. Moreover, exercised muscles support your joints.

Diabetes

Diabetes, also known as diabetes mellitus, is a disease in which the body can no longer maintain a balanced blood sugar level. Type 1 diabetes is an autoimmune disease, and this form of diabetes is unpreventable. The risk of the most common form of diabetes, type 2 diabetes, can be reduced by up to half by getting enough exercise, eating healthily, not smoking, and avoiding obesity.

Cancer

Sometimes your genes play a role in developing cancer, as we read on the KWF website. Sometimes it's just a matter of sheer bad luck. You also have little control over things like air pollution. But by not smoking, being careful with the sun, eating sensibly, and getting enough exercise, you can reduce your risk of cancer.

Cardiovascular diseases

It's starting to get boring, but you can also reduce your risk of cardiovascular disease by living a healthy lifestyle. By eating healthily, getting enough exercise, and relaxing regularly, you nurture your heart and blood vessels.

Mental complaints

Mental health issues, such as depression and anxiety, can also be reduced by regular exercise, according to research conducted by the Mulier Institute with support from the Ministry of Health, Welfare and Sport (VWS). The greatest benefits are achieved with moderate to intensive activity, when your heart rate increases and your breathing quickens, but you can still talk.

How much exercise?

The message should be clear: exercise is good. But how much exactly should you exercise? The exercise guidelines provide a good indication. But you don't have to jump off the couch and start exercising like crazy. Take small steps; that's what sticks best. With the Milon Circle, you train your entire body in two 35-minute sessions every ten days. Also, take the stairs, bike ride, or go for a nice walk—you'll be well on your way!

At Happy Bodies, we can certainly say that working out with us is different from a massive, budget-friendly gym, but is that really true? In this blog post, Gerda Posch, 71 and one of the first members of Happy Bodies in Haarlem-Noord, explains what makes Happy Bodies so different from other gyms.

Just clear your head

I'm 71 years old, have a daughter and a son, and five grandchildren aged 24, 22, 17, 15, and 12. There's something beautiful about every age. The two oldest have grown into wonderful adults, the 17-year-old is becoming a real man, and the 15 and 12-year-olds are also developing well. I'm a happy person. I've been exercising for as long as I can remember. Well, let's be honest: when my husband died, I took a break for six years. But one day I woke up and thought: no, Ger, this sitting still isn't for you, from now on you're going to get back to exercising. Since then, I've been busy again, and I love it. Regular exercise not only helps you build good fitness, it also makes me feel better, both physically and mentally. When my head is full, I enjoy exercising: it clears my head.

At Happy Bodies everyone can be themselves

When I started working out again, I initially went back to the gym around the corner. It was nice and close. But once I started there, I thought: this isn't for me anymore. The guys there helped me tremendously, but they're all bodybuilders, and those girls, they walk around there pretending to be pretty, but they don't do anything. I really need proper support, and I simply don't get that at a regular gym. A few girls who live nearby recommended I check out Happy Bodies. I did, and I immediately felt: this is what I'm looking for! At Happy Bodies, everyone is welcome and can be themselves—old, young, fat, thin, small, tall—it doesn't matter. The coaches are attentive and always ready to help if something isn't working or isn't clear. It's a truly warm and welcoming place at Happy Bodies.

Back in top form

At one point, I broke an arm and a leg. When I was allowed to start rehab, I told the physiotherapist I was working out at Happy Bodies. He said, "They're good! I'll give you a note, so you can continue your rehab there. If it doesn't work out, come back to me." The coaches gave me extra exercises and helped me get back to my old self. I did see my physiotherapist again at some point, just to be sure. He tested me and thought I was in top form for my age. I was very happy about that.

Come on, Ger, just go!

I'm a fan of the Milon circle. The fourth exercise is the cross trainer, which I don't really like. I have asthma, and when I'm on that machine, I get out of breath very quickly. That's the only exercise I stop a bit early. I spend 45 minutes on the Milon circle, and I do that twice a week, after which I do some stretching. Once a week, I do some other exercises. I like it this way, and I'll keep doing it as long as I can. Of course, sometimes I don't feel like it, but then I tell myself, "Come on, Ger, get lost, just go!" When I'm done, I can take on the world again.