Archive for June, 2008
June 26th, 2008
Novice exercisers often begin resistance training on machines designed to put them in the proper position while they move the weight to perform the exercise.
Eventually, many of them wonder which is better for them, the resistance machines or free weights.
Resistance machines are good as far as they go but, because they place you in the position for the exercise, usually sitting down, they don’t allow for much – if anything — in the way of using stabilizer muscles that the exerciser would need to use to keep the same proper position with free weights.
These muscles can be the obliques, rectus abdominis, tranverse abdominis and muscles in the lower back.
So, using free weights actually means engaging more muscles and, therefore, a bit more work when you’re lifting.
Another way to make sure you’re engaging more of those stabilizer muscles when lifting is to do as many of your exercises as possible while standing rather than sitting.
Then, if you’re an advanced exerciser, you may want to think about standing on one foot or using a device such as a Bosu or a wobble board to put even more stabilizer muscle to work.
June 26th, 2008
If you are ready to safely add resistive/weight training to your fitness program, consider the 12 points listed below. The guidance of a qualified professional to assist with proper planning, form/technique, and use of equipment is also important.
- At least 5 - 10 minutes of cardio activity as a warm-up is generally suggested. Strength training after a low to moderate cardio session is usually OK but can vary depending on your current goals.
- Train all major muscle groups to avoid strength imbalances, working larger muscles first (e.g. chest/back before shoulders/arms).
- 2 - 3x/week is a recommended minimum for total body type routines. More advanced split routines may vary muscle groups from day to day if you have progressed to this level.
- Â Choose a weight that elicits some muscle fatigue at the end of your set without risky straining.
- Repetitions per set may be 8 - 15 with a lighter weight or 6-8 with a heavier weight. There is less risk of injury with lighter weights but good form/technique is always the safest route.
- 1 - 3 sets of repetitions is adequate for progression as long as some muscle fatigue is experienced. Rest about 1 - 2 minutes between sets.
- Move through each exercise in a controlled manner with good range of motion. Fast, choppy repetitions can be dangerous to joints, ligaments, tendons, and muscles.
- Do not hold your breath, but breathe normally, exhaling against the resistance and inhaling upon the return.
- Rest & recovery are just as important as your physical efforts. Do not train sore muscles or the same muscles on consecutive days. Ignoring this can result in less progression, no progression, or injury.
- Include good nutrition & hydration, and don’t go overboard on protein. Too much can be harmful to kidneys and bone density. Most of us get more than we need.
- Stop your exercise if you experience any unusual symptoms such as dizziness, shortness of breath, chest pain, excessive fatigue, or sharp pain, and seek medical attention.
- Anything more specific than the above advice requires one-on-one training as provided by an experienced/knowledgable professional (as mentioned above).
Next: Guidelines for choosing a personal trainer (Like Mike!).
June 25th, 2008
but efficient. Is this what you are looking for in a workout program? If you are the type of person that is so busy you need to schedule a time in your day planner just to use the bathroom, then circuit training might be right for you.
What is circuit training?
Circuits are structured programs consisting of resistance and cardiovascular activity. A typical circuit includes a number of “stations” for strength training. You can have as few as 6 stations or as many as 15 based on your fitness level. In between each station is your cardiovascular exercise. Perform anywhere from 30 sec-3 minutes of jogging in place, jumping jacks, jumping rope, shuffles, step ups, etc. Move from cardio, to station, to cardio, to another station and so on until your time is up!
Circuits help to elevate your heart rate, keep it up throughout your entire exercise session and get that much needed strength training that’s good for your muscles and bones. They are extremely efficient and convenient. If you only have 15 minutes to spare, you can fit in 6 or 7 stations and a bit cardiovascular exercise, and not feel guilty because you can’t make it to the gym that day. Circuits can be performed anywhere; from the gym, to the parking lot, to your living room or porch, and even the office!
*Remember to always warm up for 5-10 minutes prior to participating in any fitness activity and to stretch those muscle out when you are done.*
Check out one of my favorite websites that includes circuit training suggestions: Sparkpeople.com
June 25th, 2008
You had fun with them as a kid and now studies are proving that jump ropes and hula hoops are great exercise tools – for you and your entire family. They’re fun – they’re fitness and they’re something your family can do together – what more can you ask for!
Hula Hoops: According to the Cooper Institute, a non-profit health research and education center, one minute of hula-hooping can burn as many calories as running an eight-minute mile. The circular motion from this activity promotes correct body alignment and proper posture in the upper body. It is essentially no-impact and a great activity for those living with knee or ankle issues.
I use a sports hoop. It’s weighted and has a wavy shape design. My grandson (age 6) uses a hula hoop we purchased at our local department store. Sports hoops come in different sizes and weights to accommodate a variety of users. One size fits children weighing less than 60 pounds; there is a size for teens weighing up to 100 pounds and a variety of adult sizes to choose from depending on your body weight and hooping ability.
I hoop for exercise and have trimmed a good 2 inches from my waist line, strengthened my abs and back muscles, and improved my posture. My grandson hoops for fun – we have contests to see who can go the longest without a drop. While the main focus is a healthy fun activity, we have noticed a general improvement (over time) in his attention span/concentration ability as he hoops for longer periods of time and stays focused on the activity.
Jump Ropes: Jumping rope is an excellent cardiovascular activity and improves muscular endurance and coordination. It only takes 5 to 10 minutes of jumping rope daily to see a significant improvement in your cardiovascular health. Because you use all of the major muscle groups, both upper and lower, you tone those muscles as well burn an incredible amount of fat.
According to the American Heart Association, jumping rope is not only heart healthy, but may be an ideal brain exercise as well. Researchers are learning that physical activity like jumping rope prepares the brain for optimal learning by raising the heart rate that gets more blood to the brain. The brain needs nutrients and oxygen for heightened alertness and mental focus. Also, the rhythmic aspect of jumping rope not only helps balance, but the beat awareness and beat competency imitate the basic rhythm patterns of language, which can support a child’s ability to improve his/her language skills.
So get out the jump ropes, pull the hula hoops out of the closet and have some good, old-fashion fun. Forget that it’s exercise, remember that it is fun!
June 24th, 2008
Once you have a cardio routine in place for the most important muscle, your heart, you may want to consider resistive/weight training for your other muscles or muscle groups. There are many options in this area of fitness which include free weights (dumbbells, bars), machines (Cybex, Nautilus, etc.), bands & tubing of various resistance, Pilates classes, total gyms with pulleys & cables, and exercises using your own body with virtually no equipment (pushups, squats, lunges, crunches, etc.)
Potential benefits of this type of strength training include:
POSITIVE increases (of varying degrees) in:
- Muscular strength (contracting against increased loads)
- Muscular endurance (ability of repetitive contractions)
- Bone & ligament strength (increased density & resistance to injury)
- Muscle mass & tone (firmness) Note: Women will generally not produce “manly” muscles due to much lower levels of testosterone.
- Flexiblity/range of motion
- Speed & power (due to improved neurological function)
- Blood volume & hemoglobin (with adequate hydration/nutrition)
- Muscle enzyme levels (assists muscle contractions)
 POSITIVE decreases (of varying degrees) in:
- Body fat (with appropriate nutrition and regular cardio)
- Stress & tension (with necessary rest & recovery)
- Resting heart rate
Other potential benefits:
- Improved overall health & well being
- Weight control
- Improved appearance
- Injury prevention
- Improved balance & coordination
- Improved circulation which may reduce swelling, edema, and/or pain of arthritis, etc.
It is recommended to check with your physician before beginning any exercise program.
Next: Guidelines & tips for resistive/weight training.
June 23rd, 2008
Walking is a good choice for most, unless ambulation is painful or difficult. It may progress to jogging or hilly courses if it becomes less challenging. Walking with hand/ankle weights is not recommended, except in a physical therapy setting.
Swimming or water aerobics are popular for those with arthritis or joint issues. It is less stressful because of the reduced impact. The warm water also helps increase circulation and lubricating synovial fluid to the joints.
Elliptical machines and cycling (stationary or otherwise) are also lower impact but can be stressful to the knees if too much resistance is used. Tension or gearing should allow leg turnover of 70 - 90 rpm’s and bike seat height should allow a slight knee bend at full pedal extension. If the seat is too low, knee problems may also result.
Rowing is a good total body workout but is not recommended for those with back problems or osteoporosis.
Airdyne bikes and elliptical machines are also good total body activities but can be too intense for beginners. Starting with about 3 -5 minutes the first time will let you know if you pass the “talk test” (see Fitness Facts #1).
Make choices that you can safely tolerate and enjoy for the most part. There is definitely a component of discipline and daily focus involved to maintain a healthy lifestyle!Â
Next: What about resistance/weight training?
June 17th, 2008
It’s not just an awesome Beastie Boys song…
As defined by dictionary.com, sabotage is any “underhand interference with production or work…”.
Do you know someone who is trying to sabotage your goals of getting in shape? Recently, I’ve been working with a client who is participating in a “Biggest Loser” style challenge at her work. The most difficult challenge that she has expressed is that many of her colleagues (those not participating in the program) are trying to ruin it for others who are gung-ho. These co-workers bring in doughnuts, cookies and other tempting treats, knowing fully that those in the program are attempting to stear clear.
If you are lucky you don’t have to deal with this kind of torture. Hopefully you have a strong support system to get you through the rough times of making a lifestyle change. If you don’t, how do you go about staying on task and not feeling tempted to fall of the wagon so to speak?
1. Form a team or find a workout buddy. The nice thing about my client’s challenge is that it comes with a built in support system. There is definitely safety in numbers. If you are trying to go it alone you may struggle. Enlist a good pal, find a workout partner on craiglist or at the gym, or get your spouse/significant other to exercise with you! Use this person as a “go to” or an outlet when you are having a rough day.
2. Tell everyone what you are doing. Inform them all that you are on a healthy journey to improve your body inside and out. And (here’s the kicker) ask them for their support. If they know that they are truly helping you out by being supportive and keeping you on track, they will feel part of something great AND maybe they will join you in your journey.
3. Write out a plan and stick to it.
4. Take your measurements. Know what you are starting with. Be aware of your body composition, your weight, your strength and your endurance and keep in mind where you want to be. Make a chart of your progress and keep it handy. You can show off your accomplishment to others when you are having “one of those days” where EVERYTHING is a temptation and you are craving your favorite treat, and of course, when your co-workers are giving you a hard time.
Eventually, as you begin to make progress, those naysayers will shut their mouths and join you in your efforts. Saying “don’t let them get to you” is easier said than done, but really, just stick with it and they won’t be able to say anything!
June 16th, 2008
A combination of regular physical activity with a health diet is the key to a healthy home. By understanding the importance of being physically active daily, you can instill fun and healthy habits that will last a lifetime for the whole family.
Here are some tips for raising a fit family:
- Encourage everyone in your family to participate in a variety of activities that are right for everyone’s age and ability. Remember kids do what they see Mom and Dad do.
- Establish a regular schedule for family time that includes physical activity.
- Incorporate activity into daily routines, such as taking the stairs instead of the elevator or parking in the lot furthest from the door.
- Embrace a healthier lifestyle yourself, so you’ll be a positive role model for the rest of your family. Make a point of announcing, “I’m choosing an apple instead of the chips.”
- Keep it fun, so you can count on your family to come back for more.
Meal Ideas:
- Ground turkey or chicken browned with green peppers (red peppers too) and onions, season with mustard and a little ketchup and serve on whole wheat buns.
- Saute diced potatoes, zucchini, yellow squash and onions in olive oil. Mix in egg beaters and low-fat mozzarella cheese. Sprinkle with paprika and serve in a warmed whole wheat pita. YUM!
June 15th, 2008
No not the remnants of the apple you ate for lunch…we’re talking core stabilization. What is it, why is it important and what can you do to improve it?
The core consists of several muscles in your abdominal region and back that keep you stable. Without these muscles you would lack body control and be unable to do normal activities of daily living. With age (even in the late 20’s and early 30’s) balance ability, muscular strength, and stability decline. With careful training you can maintain and even improve your core stability.
Core Exercises
1. Isometric Contraction- While lying, sitting, standing or walking draw your belly button towards your spine. Don’t just suck in and hold; engage your abdominal muscles and contract inward. Hold for 30 seconds and relax. As you improve lengthen the duration.
2. Superman-Lay on your stomach with arms & legs outstretched, palms facing the floor. Keep your forehead on the ground and elevate one arm slightly. Then raise the opposite leg. Hold for 15 seconds. Switch to the other side. Repeat up to 10 times on each side (remember to draw the belly button in).
For more core stability exercises check out www.mayoclinic.com or www.sportsmedicine.about.com.
June 9th, 2008
This is my 3rd blog. I would recommend that readers check out the first 2 (Fitness Facts #1 and #2) before this one. They are designed somewhat as progressions.
When exercising, stop and get medical attention for any of the following:
- CHEST PAIN that doesn’t resolve or lasts for several minutes.
- Any SHARP PAIN that doesn’t go away.
- Any other UNUSUAL or ABNORMAL symptom that doesn’t goaway or prevents normal function.
Again, it is recommended to check with your primary care physician before beginning an exercise program.
WHERE SHOULD YOU EXERCISE?
Pick a setting that is safe and realistic to your daily schedule:
HOME - if you are self-motivated. Try combining with your usual
TV/News shows, music, or phone conversations.
HEALTH CLUB/GYM - has the social support of others with
similar goals. Some are open 24/7.
LOCAL BIKE PATHS - weather permitting. Know how to
dress for changing conditions. A partner to be account-
able to and to share the experience can be helpful.
THE MALL - good year ’round, providing social support as
well. Many open early for walkers!
YOUR NEIGHBORHOOD - very convenient but may not be
as well maintained (plowing in winter) as bike paths.
Next: More on choosing the most appropriate activities.
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