Next Step Notes are excerpts from various health and fitness articles meant to educate you towards a healthier lifestyle.
Exercise That Causes Headaches and What To Do To Prevent It. Running, aerobics and power walking can sometimes jostle the brain and set off throbbing, especially if your neck muscles are under-conditioned. When worked beyond their capabilities, weaker muscles can spasm and that spasm can trigger headache pain. This type of ache usually strikes newer exercisers who are still building muscle strength and stability. Targeted neck exercises are key to maintaining proper form, which can help eliminate jarring of head and ease pressure on muscles that stabilize it. Use a common yoga pose to help. Lie facedown, hands by your sides, palms facing up; lift your head and feet off the ground a few inches and hold for 5 to 10 breaths, keeping your neck straight and staring down at he mat (locust pose).
Poor posture triggers headaches also. Some estimate up to 75% of all tension headaches arise from muscle strain in the neck due to problem with posture. Crunches are supposed to focus on abs but incorrect form can shift the stress to your neck, setting off pain that morphs into a headache. Exercises often cross their arms over their chest which can severely strain head and neck muscles. It's better to place only fingertips lightly behind your neck and keep your elbows out, in line with your ears. People also often jut their head forward instead of keeping it parallel to the floor when doing push-ups. Weight machines can be a headache hazard too, especially the lateral shoulder raise, chest press and seated rowing machines. People frequently drop their head forward, causing neck strain. Keep neck and back straight while performing these exercises.
Just three months of yoga can reduce the frequency and overall intensity of migraines by half or more says researchers at the University of Rajasthan in India. The skills you build with yoga translate to better form during other exercises as well and will give you more support, and therefore stability in your neck and skull. The end result is fewer headaches. Performing 5 to 10 shoulder rolls daily help keep your spine and neck aligned. Palms forward, roll shoulders up, down, and back. Source:Fitnessmmagazine March 2010
Weak Hips Can Lead to Knee Pain.During walking or running exercises if your foot rolls inward when it hits the ground you may have weak hips. To maintain proper alignment, your knee and lower leg roll too. Everyone does this to a certain degree; it's natural body mechanics. Whether your foot rolls a little or a lot depends on your hips: If the muscles are weak, they can't stabilize your legs, resulting in greater rolling. Weak hip muscles shift the strain onto your knees to keep your lower legs in alignment. That increases your risk of irritating the knee muscles and tendons. You'll notice pain and aching near your kneecap and the back of your knee. In reviewing 28 years of studies on running injuries, scientist Dr. Reed Ferber found that weak hips were the primary source of discomfort. Ferber found that knee pain usually has nothing to do with the knee, noting that in his 2007 study of nearly 300 injured runners, 92% had weak hips. To test your hip health, do a single-leg squat. If your knee collapses further inside than your big toe, it's time to strengthen the hip abductor and flexor muscles with moves like standing side leg lifts, back leg lifts and standing knee raises. In Ferber's research he discovered that 89% of patients who strengthened their hips had less leg pain in four to six weeks. Source:FitnessMagazine Feb 2010Nordic Walking Poles Increases Caloric Expenditure.Recent study showed Nordic walkers may reach up to 80% or more of their maximum aerobic output; this accounts for a 67% increase over traditional walking. Study demonstrated that exercisers who walked uphill with shorter poles expended the most energy. Uphill, downhill and horizontal walk with different lengths of poles were examined. Comfort level was considered high by exercise participants. It was considered noteworthy from a public health perspective that Nordic walking compared with other forms of physical activity is comfortable and gentle for the musculoskeletal system for many people, even when performed at intensities that result in a large cardiovascular load.Source IDEA Fitness Journal, Oct 2009.
Strength Training Reduces Lymphedema.Research has determined a link between weight lifting and reduced breast cancer-related lymphedema. A study published in The New England Journal of Medicine showed that a year long, twice weekly progressive weight-lifting routine helped reduce lymphedema over non-exercise participants. Each subject was required to wear a compression garment while exercising. The weight lifting group reported significant improvements in lymphedema symptoms and upper and lower body strength. The study is promising because in the past women have been advised against lifting anything heavier than 5 lbs. and performing repetitive arm movements-like scrubbing, pushing or pulling for fear of triggering an episode. The current guidelines have imposed severe restrictions on activities of normal life so this research should help change guidelines. Source:IDEA Fitness Journal, Feb 2010
Exercise and Viseral Fat.Visceral fat is considered the most dangerous type of fat, as it tends to surround vital organs. Individuals with higher amounts of visceral fat are more likely to develop type 2 diabetes and heart disease. Regular exercise can keep visceral fat at bay. Three groups (aerobic training, resistance training, no exercise) were also placed on an 800-calories-a-day diet. Participants lost an average of 24 lbs. Those in the exercise groups were asked to continue exercising 40 minutes twice/week for 1 year. Those who continued exercising, despite modest weight regains, regained 0% visceral fat a year after they lost the weight. Those who stopped exercising, and those who weren't put on any exercise regimen at all, averaged about a 33% increase in visceral fat.
Exercise Guidelines According to US Dept of Human and Health Services.We probably all know this but it's good to be reminded especially when our activity levels start to slow down. For substantial health benefits, adults should do at least 2 hrs & 30 min/wk of moderate-intensity, or 1 hr & 15 min/wk of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 min, and preferably, it should be spread throughout the week. For additional & more extensive health benefits, adults should increase their aerobic physical activity to 5 hrs/wk of moderate-intensity, or 2 hrs & 30 min/wk of vigorous-intensity aerobic physical activity, or an equivalent combo of moderate- & vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount. Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days/wk. As a rule of thumb, a person doing moderate-intensity aerobic activity can talk, but not sing, during the activity. A person doing vigorous-intensity activity cannot say more than a few words without pausing for a breath.
Examples of Different Aerobic Physical Activities and Intensities
Moderate - Walking briskly (3mph or faster, but not race-walking) Water aerobics, Bicycling slower than 10mph, Tennis (doubles), Ballroom dancing, General gardening
Vigorous Intensity - Racewalking, jogging, or running, Swimming laps, Tennis (singles), Aerobic dancing, Bicycling 10 mph or faster, Jumping rope, Heavy gardening (continuous digging or hoeing, with heart rate increases), Hiking uphill or with a heavy backpack
Source:U.S. Department of Health and Human Services; 2008 Physical Activity Guidelines for Americans
Food Triggers.British Medical Research Council suggests that certain individuals have external food sensitivity and that their brain wiring makes them more sensitive to food signals. The Journal of Neuroscience reported brain scans of 21 normal-weight participants who had reacted to three sets of images: appetizing food, bland food images and other unrelated images. Prior to viewing the images, participants fasted for 2 hours and then their hunger levels were assessed; hunger levels were similar among all participants. After seeing the food images, however, individuals with a much higher External Food Sensitivity (EFS) rating reported feeling much more hungry than those with a normal rating. From brain scans, researchers determined that the timing of signals between regions of the brain related to eating was less synchronized in the participants with high EFS. Specifically, an external cue-in this case, the sign of appetizing food-signaled the desire for a reward and made the individual think he or she was hungry (even though real hunger was absent). Researchers believe these results confirm that controlling overeating is not always a matter of willpower, and that certain environmental cues-food advertisements, for example, can make it more difficult for those with EFS to resist temptation. Source: March/April 2009 ACE FitnessMatters
Burning Extra Calories.#
Women burn more fat if they consume 1000-1400 mg calcium/day.
# Doing two 30-minute workouts with 20 minutes of rest in between burns
more fat
# Get 40% of your daily calories from protein to loose significantly more
body fat than if you only get 15% of daily calories from protein
# Caffeine in about 2 cups coffee boosts metabolism for at least an 1
½ hr afterward – drink it black though; sugar or cream blunt
the effect
# 20 minutes of intervals on bike will torch 3X as much fat as if you
stayed at one pace for 40 minutes.
# Walk with Nordic poles to increase calorie-burn 20%
# Whole-grain cereal first thing in AM burns more fat during day and during
exercise than if you eat a bagel
# Vigorous aerobic exercise for 40 minutes makes body burn calories at
higher rate for nearly a full day afterward.
# Dress casual for work so you will be more active (8% more)
# Hands free when exercising on stepper, elliptical or treadmill since
you will put more stress on larger more powerful lower-body muscles and
burn more calories.
# Drink green tea (3 cups/day) to boost metabolism by 4% - green tea supplement
boosted more than caffeine supplement or placebo.
# Lift weights after cardio not before.
# Yogurt in diet plan will ditch 22% more weight and 61% more body fat
than if you simply trim calories.
# Diets high in monounsaturated fats (olive oil and avocado) burn more
fat over 4 weeks than diets high in saturated fats.
# Listening to music helps loose more weight and body fat and work out
more than if you don’t
# Squeeze your butt when walking instead of shuffling down the sidewalk,
you’ll use more muscles and burn more calories.
# Your body burns about 25-30 calories while digesting 100 calories of
protein versus only 7 calories while digesting 100 calories of simple
carbs.
# Forget flat treadmill walking; crank up incline for more calories burned.
# Fidget – jiggle your legs, talk with your hands, incorporate small
movements into your day will burn as much as 350 extra calories.
# Stand when you take a call you’ll burn about 20% more calories
than sitting
# Housekeepers who were told that their cleaning was good exercise lost
weight and were healthier 4 weeks later than those who were told nothing.
Keep track of daily activities and you’re bound to do them more.
# Taking 6 grams of fish oil every day and exercise 3X/week and you’ll
loose more fat than if you just took fish oil, just took sunflower oil
or took sunflower oil and exercised.
# Workouts that require you to coordinate arm and leg movements feels
easier than one that uses only one major muscle group making it more likely
you’ll do it again the next day. Source: Health.com Jan/Feb
2009 issue
Daily food diariesAmerican Journal of Preventive Medicine records Kaiser Permanente's study where participants agreed to exercise and adopt a healthy diet. Those who took the extra step of keeping track of what they consumed dropped up to 20 lbs, twice what those lost that did not keep a food diary. You begin to think twice before grabbing a cookie or brownie when you know you have to write it down. You don't want to see that second helping of chocolate cake in your diary. The food diaries help people see where extra calories are coming from and also to recognize the hidden calories in familiar food. They're much higher in calories than you think they are. It is thought that one of the big effects of the diary is that it can help you realize when you're just eating out of boredom or stress. Most people only eat about 30 to 40 different things, so with a little practice, you can quickly learn how many calories are in the food you're eating so you don't have to keep looking it up every time. Some struggle with food diaries but others say it is easier to maintain a weight loss program using a food diary than using Slim-Fast, the Atkins high protein regime or other fad diets. An unpublished study involving food diaries showed that those who thought it was too burdensome to record what they ate were the least successful in losing weight. Find what works for you - paper and pencil, personal digital recording devices, internet programs. Good luck - I'll be doing it with you! Source: ACE FitnessMatters Nov/Dec 2008
The Perils of Sitting too MuchA study published in Diabetes suggest that a major reason so many people are overweight is because they just sit too much. University of Missouri scientists say "The medical community has always had a general sense of how bad sitting is for you, that it elevated the risks for any serious illnesses. But we weren't sure why." In this study, they focused on a variety of cellular mechanisms affected by inactivity, one of which was an enzyme in muscles-the only enzyme that gets fat out of the blood stream and which is critical for cholesterol regulation. The researchers also found that after study animals had been sitting for several hours, an enzyme called lipase that is critical to the body's ability to break down fat was suppressed to 10% of its normal levels. In biopsied muscle tissue taken from sedentary humans, lipase levels plummeted, which resulted in retention of fat, lower HDL (good cholesterol) and a slower metabolic rate. The other major revelation the scientists found was the way the body reacts physiologically when sitting differs from the way it responds to exercise. If you do insufficient nonexercise activities-the normal movements of real work, such as washing dishes, puttering around the house-and spend too much time sitting, well, you should sit less. You can't assume that exercise at the end of the day will wipe out the damage you caused the rest of the time you were sitting. All this sitting is largely a consequence of our sedentary work environment. Source: ACE FitnessMatters March/April 2008
People engaging in regular physical activity appear biologically younger than their sedentary living counterparts. The Archives of Internal Medicine reported a study that sought to determine the effects on the internal aging system of sedentary living versus physically active living. Authors measured leukocyte telomere length-an established marker of aging-in 2,401 twins and found that those who participated in regular physical activity had longer telomere length than inactive participants. Source: IDEA Fitness Journal May 2008
Why Release the Hips with Yamuna Body RollingThe hip is the joint that has the greatest amount of weight bearing into it, both from above and from below. The hips take a lot of wear and tear and are often overused, not only in movement but by remaining still for long periods. When you move, your hips are affected by imbalances in how you stand or walk. If you sit for hours, they grown stiff from spending so much time in one position. A very tight hip pulls the upper body down into the pelvis and legs up into the pelvis. The effect of all these factors is that the hips often become restricted as we grow older, resulting in pain and immobility. Working to free up your hips gives you ease of movement in your legs and spine and prevents restrictions as you age. Source: Yamuna Body Rolling newsletter
Weight Loss is Not the Best Reason to Exercise
A recent study out of Univ of Michigan indicates that using weight
loss as your only reason to exercise is detrimental to maintaining a consistent,
long-term regime. The study found that women who exercise for a body-shape
motive, such as wanting to loose weight or to become toned, spend about
40% less time exercising than women who exercise for non-body-shape motives,
such as reducing stress, increasing a sense of well-being or intrinsically
enjoying the activity for its own sake. The women, all in their mid-40s,
reported how much they exercised in a typical week.
Here are the findings:
> Nearly half (44%) said they exercised to lose weight, maintain weight
and/or tone their bodies.
> Walking was an exercise choice for only 16% of women with a body-shape
motivation, compared to 55% of women with non-body -shape motives.
> Among women with a body-shape motivation, 52% reported taking classes
and going to gyms/fitness centers; the same was true for only 12% of women
with non-body-shape motives.
> Women who exercised for body-shaping reasons participated in higher-intensity
activities. They also selected activities that fit into the more traditional
definition of exercise-more formal and structured-with the idea that they
had to go somewhere for it to count as exercise.
Women tend to pick something structural like a class, and they quit when the class is over, or they jog because an event is coming up and quit after the event. But something like walking regularly can help more long-term. "You don't have to sweat for exercise to count," says Michelle Segar, Univ of Michigan psychology researcher. Idea Fitness Journal, July-Aug 2006
T'ai Chi - it's good medicineThe mind-body benefits that result from consistent practice of tai chi continue to impress researchers.
Older adults who did tai chi only 3/week experienced significant improvement in balance, lower-body strength and stance stability. Subjects reported better quality of sleep, concentration, memory and self-esteem, as well as higher overall energy level. Scientists continue to conduct more research to tease out what it is about tai chi practice that makes it so beneficial. One study concluded that practicing tai chi enhanced the neuromuscular responses of the muscles controlling the ankle joint. Since this muscle activation at the ankle is critical to reacting quickly to slips or trips, it may explain why practicing tai chi is so valuable in reducing the risk of falls. Another study with 311 male and female subjects enrolled participating in tai chi 2/wk for 48 weeks progressed from needing assistive devices in order to stand to doing 2 continuous minutes of tai chi without support. A study comparing jogging to tai chi showed long-term practice of tai chi can improve muscular strength in the lower body, particularly around the knees and ankles, as much as long-term jogging. Assessors measured the isokinetic strength of muscles at the knee and ankle joints and the endurance of knee flexors and extensors in all subjects. The joggers developed slightly stronger concentric strength in the knee extensors and flexors, whereas the tai chi practitioners attained greater muscular endurance in the knee extensors. The benefits of both jogging and tai chi on lower-body muscular strength and endurance were clear-and significantly better than the "no exercise" study participants. Investigators suggested that tai chi could be effective in increasing muscular endurance because movements are slow, continuous, smooth and well controlled. This type of training may be most beneficial for conditioning slow-twitch muscle fibers, which when trained have a greater resistance to fatigue because of their high capacity for aerobic metabolism. Idea Fitness Journal, Jan, May, Oct 06
In China, millions of seniors practice tai chi daily as a practical way to increase their quality of life and achieve longevity. Scientific studies show that tai chi helps people avoid surgery, drugs, chronic illness, and even stay out of nursing homes well into old age. Univ of Connecticut study showed tai chi improved balance by 25 to 50%. An Emory Univ study found tai chi decreased fall injuries by 47.5%. American Fitness Oct 06
Meditation Lowers Blood Cortisol Levels
Stress triggers many physiological changes in the body through the "fight
or flight" response. When stress levels are high, levels of the hormone
cortisol released into the bloodstream are also high. Studies confirm
that chronic stress is associated with increased FAT in the abdominal
area, higher concentrations of blood sugar and insulin, higher blood pressure
and higher levels of cholesterol-conditions that are associated with metabolic
syndrome and that increase the risk of heart disease. Study published
in Annals of the New York Academy of Sciences suggests older women who
regularly practice meditation may have a reduced cortisol response to
stress-and that the longer a woman has been practicing, the less likely
she is to react to stress with high levels of blood cortisol. Idea
Fitness Journal
Body Rolling and Osteoporosis - how can it help?
A bone scan showing your bone density is down doesn't mean you are suddenly
going to crack apart. Usually you can continue with the exercise your
body is used to (with doctor's okay)— although this isn't the time
to start some new high-impact routine. Rather its a time to take steps
to improve bone quality. The bone is challenged and needs extra help.
Just as you work muscle to improve its quality, you can also work bone.
Bone is living tissue. Age brings wear and tear to the bone and it becomes
brittle and its supply of nutrients is diminished. Weight bearing exercise
helps build bone density by providing just such stimulation. Research
has shown that as muscles and tendons contract during weight-bearing exercise
and hit against the bone, they stimulate the cells that create bone tissue.
If people perform weight-bearing exercises when your alignment is poor
you may wind up injuring your joints. Here is where Body Rolling comes
into play—it helps align the joints you want to strengthen. If weight-bearing
exercise doesn't appeal to you, Body Rolling all by itself is also an
excellent way to improve bone quality.The weight of your body sinking
into the ball applies pressure directly into the bone to stimulate the
bone-building cells-more directly even than lifting weights. The pressure
brings increased circulation to bone, tendons, and muscles, all at the
same time. One woman whose osteoporosis was documented by a bone scan
showed a significant improvement in bone density after a year of practicing
Body Rolling. Rolling is generally considered safe for most individuals,
since as you do it you're correcting your alignment and increasing your
flexibility and muscle tone. As a bonus, keeping your body flexible means
you'll be less likely to break a bone should you fall. If you do have
osteoporosis or any other kind of bone abnormality think about adding
body rolling into your health maintenance plan. If you need more information
to give to your physician I'm always available to answer questions.
Source: The Ultimate Body Rolling Workout, Yamuna Zake
Instability Increases Core Activation
The Journal of Strength and Conditioning Research published an article
on research comparing performing bench presses with back on the bench
with feet on the floor, back on the bench with feet on the flat side of
the BOSU Balance Trainer, back on the stability ball with feet on the
floor and back on the stability ball with feet on the flat side of the
BOSU Balance Trainer. Subjects were instructed to hold a bridge position
with the bench or stability ball supporting only the upper back. The three
versions that incorporated some form of instability resulted in greater
overall muscle activation, with the dual-instability exercise
taking a significant lead. The enhanced core muscle activation
is what was thought to show the electromyographic changes in the test
subjects. Source: January 2008 IDEA Fitness Journal
Alpha Quadriceps
Women's hamstrings (3 back thigh muscles) tend to be weaker than they
are in relation to their quadriceps. Research shows that when the quadriceps
(4 front thigh muscles) are more than a third stronger than the hamstrings,
a woman is at greater risk of damaging the ligaments that hold her knees
together. Physically mature woman have a tendency to overuse the quadriceps.
The rectus abdominis is intimately connected to those very same quadriceps.
Author Lee Schuler believes we shouldn't overdue our focused abdominal
training because of this quadricep/rectus connection. He says that when
your quads are too strong, and the rectus is overworked, the muscles on
the front of your body tighten. Tight muscles on the front will stretch
out the connective tissues on the back, making them longer and comparatively
weaker. When this happens, the head starts to tilt forward. It's like
having a sling around the head, pulling it down toward the chest. The
tighter that sling gets, the more pressure there is on the connective
tissues in your upper back. A "dowager's hump" is the worst-case
scenario of quadricep dominance. Quad dominance could lead to chronic
neck pain long before it produces a deformed upper spine.
The take home message is that the front body muscles are already stronger than they should be compared to back body muscles so we must do everything we can in our workouts to improve the strength of the upper back, lower back, gluteals and hamstrings. Source: The New Rules of Lifting for Women
Abdominal Training
You should treat your abdominal muscles like any other muscle group, which
means you shouldn't train them every day. Your abdominals, like all of
your other muscle groups, need recovery time between workouts. As with
any resistance training exercise, you ideally want the last few repetitions
to be difficult to complete. Performed correctly, 10 to 25 repetitions
for one to three sets of abdominal exercises provide a more than adequate
training stimulus. If you can perform more than 25 repetitions of an abdominal
exercise, you are most likely performing the repetitions too rapidly or
with improper form. You can increase the challenge and intensity of abdominal
exercises by using added resistance, moving more slowly or performing
the exercises on a slant board or exercise ball so that your head is at
a lower elevation than your legs. Source: Bryant, Cedric X. 101 Frequently
Asked Questions about "Health & Fitness" and "Nutrition
& Weight Control". Sagamore Publishing, 1999.
Fish Oil Supplements
Taking fish oil supplements, which are loaded with omega-3 fatty acids,
is said to be good for everything from improving heart health to fighting
depression. Now there's another benefit researchers are touting. Fish
oil may also help you burn fat. According to a study by Australian scientists,
people who walked 45 minutes 3X/week and took 6 grams of fish oil burned
7X more fat than those who just exercised. They suspect fish oil may increase
the enzymes your body produces to burn fat. It would take 12 oz of salmon
to get that much fish oil a day, but supplements typically have a little
more than 1 gram per pill. Many experts think fish oil is nontoxic, but
check with your doctor before taking large amounts. Source: Health Dec
07
Morton’s neuroma is a
benign swelling of a nerve, occurring most often at the point where two
nerves combine between the third and fourth toes, and less often between
the second and third toes. The swelling results in pressure on the nerve
from the surrounding structures, causing pain in the space between the
toes. Women develop Morton’s neuroma far more often than men.
The cause of Morton’s neuroma is confining the toes in narrow, pointed shoes. The padding between the second and third or third and fourth toes starts to wear away, while narrowing of this area of the foot squeezes the toes and metatarsals so close together that no space remains between the metatarsals. As a result, every step puts pressure on the ball of the foot, irritating the nerves in the metatarsal area. As protection, the nerves develop little fluid-filled encapsulations, like cysts, which become inflamed, and every step is excruciating.
The typical treatments for Morton’s neuroma are shoe inserts and anti-inflammatory medication. If these measures don’t bring relief, doctors suggest surgery to cut out the affected part of the nerve or widen the space around it. However surgery involves various risk and complications, not least of which is permanent numbness of the toes. However, Yamuna’s protocols find Morton’s neuroma not difficult to cure. She instructs her Foot Fitness Practitioners to begin by spreading client’s toes and metatarsals to create a healthy separation. As space between the toes and metatarsals increases, the cysts around the nerve begin to dissolve, since they are no longer being constantly irritated. We begin working under the heel, then spreading the metatarsals, and finally work each toe. Source: Yamuna Foot Fitness Training
Exercise, Rest, Repeat - two bouts of 30 minutes may be better
than one 60 minutes
According to a recent study in Journal of Applied Physiology, taking a
break in the middle of a workout may metabolize more fat than exercising
without stopping. The subjects in the study were all men - here's the
methods they tried:
one 60 minute bout of exercise followed by a 60 minute recovery period
(single)
two 30 minute bouts of exercise with a 20 minute rest after the first
bout and a 60 minute recovery period at the end (repeat)
one 60 minute rest period (control group)
The men performed each of the three trials at the same time of day, after fasting overnight. They exercised on a single ergometer at 60% of maximum oxygen intake and sat in chairs for their recovery and rest periods. The "repeat" trial showed a greater amount of lipolysis (fat breakdown) than the "single" trial. The "repeat" trial also led to a pronounced increase in concentrations of free fatty acids and glycerol (chemical compounds released when stored fat is used) in the final 15 minutes of exercise. These concentrations increased only progressively throughout the "single" trial. Source: October 2007 Idea Fitness Journal
Heart-rate Training Zones
Zone 1 - Warm-up zone (50-60% Heart Rate Max)
Working out in this zone will help prepare your body for the workout to
come. This zone gets the blood pumping, warms up the muscles and joints
and starts the oxygen flowing. This feels like the daily activities of
ordinary living.
Zone 2 - Moderate aerobic zone (60-70% Heart Rate Max)
Approximately 75% of the calories burned are from fat. This level promotes
good calorie burning and is well-tolerated by overweight and/or unfit
participants. This feels like mall walking brisk enough to be breathing
through your mouth.
Zone 3 - Intense aerobic zone (70-80% Heart Rate Max)
This zone is for endurance training. Your respiratory system, heart and
blood vessels are growing stronger. You're taking in more oxygen. You're
burning about 50% carbohydrates and 50% fat, but you're burning more calories
overall because you're working harder. This feels like jogging, sweating,
working hard, but still breathing comfortable enough to chat.
Zone 4 - Anaerobic zone (80-90% Heart Rate Max)
This zone is high-intensity and burns more carbohydrates and less fat.
Benefits of anaerobic training include improved oxygen consumption and
higher lactic acid tolerance for enhanced endurance. This is the point
at which your muscles are producing lactic acid faster than your system
can flush it out. This feels uncomfortable, starting to gasp for air,
only able to utter a word or two.
Zone 5 - Red line zone (90-100% Heart Rate Max)
This zone burns the most calories but the lowest percentage of fat. Only
the most physically fit exercisers should spend any time training in this
zone and usually do so for brief periods as part of an interval training
regimen. This feels like gasping, a burning feeling in chest and throat,
unsustainable.
If you want to monitor whether you are "living in the zone" get a heart rate monitor to use during your exercise programs and see if you are getting what you want out of your exercise minutes. Source: ACE Certified News; April/May 2007
19 August - Winning at Losing: Secrets of Long-Term Weight Loss
The secret is that there is no secret; there are just some commonsense
behaviors and strategies for long-term success. The National Weight Control
Registry established in 1994 has tracked more than 5000 to find out the
secrets of long-term weight loss. Eligibility for the registry required
that participants were at least 18 years or older, had lost at least 30
pounds and had maintained this weight loss success for at least 1 year.
Most members, however, had lost approximately 72 pounds and maintained
this weight loss for an average of 5.7 years. The organization continues
to study individuals and has found the following to be true if you want
to have long-term weight loss:
High levels of moderate-intensity physical activity (1 hr/day, 2,545
kcal/week woman)
Eating a low-calorie, low-fat diet
Eating breakfast
Regularly monitoring one’s weight (either daily or weekly)
Eating a consistent diet throughout the week and weekend
A person who maintains weight loss for 2-5 years significantly increases her or his odds for continued long-term success. It’s clear that “lifestyle change” is the only way to get it off and keep it off. Another finding validates earlier data: Eight-nine percent used diet and physical activity for their weight loss intervention, while 10% used diet only. One percent used exercise only to attain their weight loss. Source – Idea Fitness Journal. May 2007
5 August 2007 - Deep Water Running
A study published in Journal of Strength and Conditioning Research determined
athletes fitted with an AquaJogger Pro Flotation device showed similar
oxygen consumption to treadmill running when performing deep water running
(cross country and high knee). The goal was to have athletes maintain
60% maximum oxygen consumption. Each athlete performed cross country for
5-6 minutes, rested and then performed high knee for a further 5-6 minutes.
Researchers found biomechanical differences between the methods, in that
cross country mimicked treadmill running’s range of motion and gait
pattern, while high knee was similar to treadmill running in stride rate.
Athletes reported higher rating of perceived exertion in deep water running
than in treadmill running, perhaps because of the water’s natural
resistance. Good news for those who work hard in their water aerobic classes.
Source: IDEA Fitness Journal. May 07
22 July - Bodily symmetry is beneficial to our overall health and comfort.
To check out the symmetry in your own posture, look at yourself frontally in a full-length mirror, preferably in the buff. Place your feet about 12" apart and let your hands hang relaxed. Look carefully. Do the right and left extremities appear to be of equal length? Is one shoulder higher than the other? Do you lean slightly to one side? Do both forearms hand loosely, or is one elbow more bent? Does the waistline make a sharper indentation on one side than the other, creating extra space between the body and elbow on one side? Is the crest of the ilium higher on one side than the other? Is one nipple higher than the other? If you draw an imaginary line from the umbilicus to the center of the sternum, is it perpendicular to the floor, or slightly off? Look down at your feet. Are they comfortable in a perfectly symmetrical position, or would it feel more natural if one or the other were rotated laterally? Do the toes all spread out and down squarely, or do some of them seem to clench in? You are not trying to change anything; you are just making observations. Don't despair of your body is not perfectly symmetrical; few are.
Most of us were born symmetrical, but our habitual activities have undermined our balance. Carrying a handbag on one shoulder, always lowering the chin to the same side against a telephone receiver, swimming freestyle and always turning the head in the same direction for breathing, and countless other right-left preferences create habitual tension on one side of the body that eventually results in muscular and skeletal misalignments and distortions.
You can correct some right-left asymmetries with patience, persistence, and a well-thought-out yoga practice plan. Right-left balancing is an important quest in hatha yoga ("ha" is the Sanskrit word for "right," and "tha" means "left"). The best approach for correcting right-left imbalances is to concentrate on asymmetrical postures and activities, working first with one side and then the other, and watching for differences between the two. If you spot an imbalance you can do the same posture three times, starting and ending on the more difficult side, and over time this will tend to correct the situation. Symmetrical postures, by contrast, are often not very effective for correcting right-left imbalances. Both sides may get stronger and more flexible, but they will remain different. In certain cases the differences can even become exaggerated because making an identical effort on both sides may favor the side that is more flexible, and this leaves the constricted side even more out of balance. Source: Anatomy of Hatha Yoga
11 June - Interesterified soybean oil
Are we supposed to be “interested” or “terrified”? This chemical tinkering with natural oils is one of the food industry’s attempts to replace trans fats. Forty percent of products on grocery shelves, such as baked goods, crackers, and vegetable shortening, contain trans fats. Saturated fats were first associated with medical problems in the 1950’s which is when trans fats started gaining popularity. Now trans fats are identified as the bad guys since they adversely affect cholesterol levels and are linked to diabetes, stroke, and obesity. Trans fats are the product of partial hydrogenation, a process which transforms oil into an artery-clogging solid. Trans fats enhance food texture, flavor, and shelf life. Researchers have found that 2.6 grams a day increased the risk of heart disease. That’s not much when you consider a typical serving of French fries has about 5 grams of trans fats, a Danish has more than 3 grams, and even microwave popcorn (Yikes, my personal favorite) has 1.1 grams. It’s a very small amount when you realize quantities under .5 grams can be listed on labels as “0”! Some researchers set the maximum allowance as “none.” Trans fats have been described as an entirely artificial, processed food made out of vegetable oils that have been heated and blasted with hydrogen. That process twists the shape of the molecule, so it doesn’t “fit” correctly with enzymes. Consumption of these fats has been compared to “throwing sand into your finely regulated metabolic machinery. Ideally, daily fat intake should come primarily from polyunsaturated ad monounsaturated fats and comprise less than 30% of total calories. Source: InTouch May 2007
Do your client's knees hurt going up and down stairs? If so, this pain
could be indicative of a malalignment, not just at the knee, but elsewhere
in the body. For example, when the knee bends and straightens, the knee
cap should glide smoothly over the end of the femur. The knee cap is attached
above the knee to the quadriceps muscles and below the knee to the tibia.
The quadriceps muscles originate from both the pelvis and the femur. Therefore,
a malalignment of the pelvis and the femur affects the function of the
knee. Alignment of the tibia (shin bone) can be affected by alignment
of the foot. When walking, the foot naturally pronates (collapses inward).
However, over-pronation—which is a common biomechanical problem—causes
the foot to collapse too much. As a result, the tibia rotates toward the
center of the body. Since the knee cap is attached to the tibia, function
of the knee is also affected. By Justin Price, MA
22 May - Metabolic Syndrome
People ages 55-75 who have this condition can reap benefits from a moderate
exercise program. Metabolic syndrome is a clustering of three or more
cardiovascular risk factors (high blood pressure, elevated blood glucose
levels, excess abdominal fat, abnormal cholesterol levels). The American
Journal Of Preventive Medicine documented a study with 51 men and 53 women
for 6 months. Half of the participants rec'd an instructional booklet
that encourage exercise. The other half took part in a supervised series
of exercises for 60 minutes, three times per week. Exercises included
treadmill, bicycle or stepper in addition to weightlifting. They found
a 41% reduction in risk factors of those who followed the three times
a week exercise regime. Researchers concluded that changes in risk factors
were more closely related to reductions in body fat-particularly abdominal
fat-and increases in muscle tissue, rather than improvements in fitness.
Source: Idea Fitness Journal. June 05
14 May - Weighted Vests
If your walking program needs a challenge, consider using weighted vests.
Unlike ankle or handheld weights, which are not recommended owing to the
added strain they can cause, weighted vests evenly distribute weight and
are considered a safe way to increase caloric expenditure without changing
technique or speed. Idea Fitness Journal. April 07
April 24 - Immunity: Use it or lose it.
Scientists have long observed that people who exercise regularly live
longer. This is due to cardiovascular fitness leading to better circulation.
Exercise also makes the bones stronger and maintains greater oxygen delivery
(via deep breathing), especially important in later years. But what explains
the fact that exercisers experience less illness throughout life? That
turns out to be associated with something that happens every time we are
strenuously active. We give ourselves a “fever.” It is this
temporary but significant elevation in core body temperature that destroys
significant numbers of bacteria and viruses.
April 9 - Do you have to exercise an hour a day to lose weight?
A study at the University of Pittsburgh found women who averaged 290
minutes weekly lost up to 30 pounds-twice as much as the women who did
only 150 minutes a week and nearly six times as much as those who logged
even less time. The women kept the weight off for more than 2 years. Though
exercise alone wasn't responsible for these results (the women also limited
calories to 1,500 a day), it was a crucial component. To find your pound-shedding
exercise quota, build up to 30 minutes, 5 days a week, and do it for a
month or so. That may be enough if you haven't been exercising, you watch
your diet carefully, or you have a lot weight to lose. You'll probably
need to devote more time if you already work out, you like to indulge,
or you've hit a plateau. Increase your exercise time in 5-to 10-minute
increments until you're getting the results you desire. Remember, you
can divide your workouts into shorter bouts you do throughout the day.
April 4
Hearing weird noises like grinding, popping in your knees, shoulders,
etc. when you exercise?
Grinding noises are made when rough cartilage on the end of one bone rubs
against cartilage on the end of another bone in your joint. People with
osteoarthritis or previous injuries are most likely to hear or feel grinding.
As long as the exercise is not painful, it's safe to proceed. A popping
sound indicates that a ligament or tendon-connective tissues attached
to bone-has realigned itself over the joint. It's most likely to happen
during the first repetition of a lift. If it doesn't hurt, don't worry
about it. Source: Strong Women Stay Young
March 27
Do you have anything in common with Humpty Dumpty?
Maybe Humpty Dumpty wouldn't have had such a great fall if he'd had better
balance. Like the ill-fated egg, millions of people fall every year-they
fall down stairs, off roofs, and over toys in the middle of the floor.
Some people just plain fall. And depending on the severity of the tumble,
all the king's doctors and surgeons can't always put them back together
again.
Certain factors increase a person's risk of falling. One creeping up on us all is age-the chances of falling increase exponentially as we grow older. In 2003 more than 1.8 million people age 65 and older were treated in emergency rooms for fall-related injuries, with more than 421,000 hospitalized.
Anything we can do to lessen our odds of becoming part of these statistics would be a good thing. One way to do that is to improve our balance. We can't change all our bodily factors affecting equilibrium (sight, inner ear, and proprioceptive system)but we can exercise and strengthen our bodies in such a way that we react more quickly to fall-inducing situations and lower our risk of injury. Try simple balancing exercises using fitness balls, wobble boards, balance beams and Bosu® balls. Also, don't put yourself in a situation where a fall could prove fatal. After all, Humpty Dumpty probably shouldn't have been sitting on a wall in the first place. Source: In Touch, March 2007
March 18
Good Pain vs Bad Pain - which is yours?
Sensation: Dull Ache is good pain; Sharp Pain is bad
pain
Location: In the muscle is good pain; In or near the
joint is bad pain
After Exercise: Relieve within minutes is good pain;
Continues to hurt is bad pain
Next Session: Same effort is less painful is good pain;
No improvement or worse is bad pain
What it Means: Normal muscle fatigue is good pain; Problem
with joint or muscle is bad pain
Source: Strong Women Stay Young
March 1
How old do you think your body is?
We’re talking biological or functional instead of chronological
age. This is our age in terms of our physiology, fitness and the overall
health of our organs, tissues and cells. Experts believe that biological
age is a better predictor of health than how long we've been on the planet.
Biological age is determined by testing muscular strength and endurance,
flexibility, aerobic fitness, lung function, blood testing of glucose,
cholesterol and triglycerides, body composition and blood pressure.
There is no universal standard for pinpointing one’s biological
age; however, there are a number of tests considered relatively comprehensive,
such as the “functional age score,” and the “Index of
Physiological Status” The ones like “Body Age Systems”
and “RealAge”, used in gyms and health clubs are met with
some skepticism.
How much can we reduce our body’s age? The results so far are a
mix of good and bad news. The bad news is that while we can slow down
our biological clock, we can’t stop it entirely. The good news is
that the inevitable bodily decline is much slower in athletic individuals.
We should keep doing the activities we enjoy, even though it gets more
challenging the older we get. The reason for our body’s inevitable
decline is that as we age, we lose the capacity to renew and repair cells;
our “garbage collectors” come by less often and when they
do they don’t pick up all the waste, which accumulates in the cells
and impairs function. The best way to prod the cellular sanitation workers
to stay on the job is EXERCISE!
The more active we have been-as measured by the number of years we have
exercised-the greater our ability to preserve cognitive (thinking, reasoning,
or remembering) function as we age. There is pretty strong evidence that
exercise helps prevent and control depression, and depression has very
powerful negative effects on cognition.
A program of walking, bike riding and/or swimming for 30 to 60 minutes
four to five times a week, with a balance of high and low intensity, will
allow us as we age to maintain many of our usual activities and functions.
In addition, focusing on joint flexibility and executing fast, but controlled,
“explosive” movements will give us the power to do such things
as get up out of a chair effortlessly. Working on our flexibility and
balance plus remembering to maintain a good posture is our key to looking
younger. Source: Fitness Matters. American Council on Exercise Jan/Feb
2007
February 18
Exercise and Cellulite
Not everybody will develop cellulite in their lifetime. That’s
because genetics determines where your fat cells are and how many fat
cells you have. Activity level is another crucial factor associated with
cellulite. If you exercise regularly, you’ll decrease your odds
of developing cellulite, or if you do, the dimpled look won’t be
as pronounced.
Unfortunately, too many people still hang on to the idea of quick and easy fixes. No cream applied to the skin can penetrate the skin and rearrange the fat cells beneath the surface. Liposuction is designed to remove excess deposits of fat, but it won’t change the appearance of fat. As for body wraps, the effect is only temporary. Fat is compressible, so when you do the wrap, it will smooth your skin, but by the next day, your skin will be back to normal.
Dieting alone can not zap fat. There are diets that make you lose weight, at least one quarter of the weight lost is muscle, which lowers your metabolism. If you return to your usual eating habits, you’ll likely regain more weight than you lost because your metabolism is slower.
Experts recommend daily cardio exercise combined with two to three strength-training sessions a week and a healthy diet. A cellulite-reduction program designed by author, Westcott, of No More Cellulite, includes 20 minutes of strength training with 5 exercises for the upper body and 5 for the lower body, and 20 minutes of treadmill walking or jogging, staying at about 70% to 80% of maximal heart rate three days per week. Participants in an 8 week study of this program lost about 1 lb per week. When participants combined the exercise program with good eating habits, they doubled the fat loss, losing 9.1 lbs of fat. In another study, 72 men and women did 3, 30-minute workouts for 8 weeks. The group that did only aerobic exercise, cycling for 30 minutes at a time, lost 4 lbs of fat but gained no muscle, which only slightly improved body composition. Yet when subjects did aerobic exercise (15 minutes of cycling) and strength training, they dropped 10 lbs of fat and added 2 lbs of muscle, which results in a greater improvement in body composition. Source: American Council on Exercise, Fit Facts, 2006
For strength-training exercises, Westcott says any tool is fine, including
dumbbells, elastic bands, body weight and machines. Examples of machine
exercises include leg presses, seated leg curls, hip adduction and abduction,
and overhead presses. Free-weight exercises include the dumbbell squat,
band hip adduction and abduction, bodyweight trunk extension and trunk
curl. Source: ACE Certified News Feb/Mar, 2006
February 6
Workout Binging
Our body trys to replenish its fuel stores after a workout. If you're
not careful, you could negate your entire exercise session in one post
workout binge. Try these ideas.
1) Ease up a bit. vigorous workouts can rev up your appetite. In one
study thirteen women consumed enough to replace nearly all the calories
they burned during high-intensity exercise. When they lowered their walking
intensity, they had healthy appetites but still netted a 177-calorie deficit
for the day.
2) Sip more. It's possible to mistake thirst for hunger, so drink before
you eat. People who drink about 7 cups of water a day eat nearly 200 fewer
calories than those who get less than a glass a day.
3) Eat within 30 minutes. Working out just before a meal may help curb
appetite. In studies where meals were served 15 to 30 minutes after exercise,
participants were less likely to eat back the calories they'd just burned
than those who had to wait an hour or more to eat.
4) Refuel wisely. If you can't have a real meal right away skip the energy
bar and eat a carb-and-protein snack instead, such as a 6-ounce fat-free
yogurt with 1/2 cup of strawberries for just 97 calories. Source:
Prevention
January 2
Exercise Your Brain Power
A study that measured the brain function of nearly 6,000 women over an
8 year period of time found that older women who walked regularly and
took moderate exercise were less likely to experience memory loss or other
age-related declines in mental capacity. For every extra mile walked per
week, there was a 13% less chance of cognitive decline. The exciting thing
about this study is that there was a ‘dose’ relationship which
showed that even a little is good, but more is better.
Some of the benefits of physical activity are reductions in symptoms of anxiety and depression along with mood improvements and a general sense of well being. One exercise session generates up to 2 hours of post exercise euphoria when neurotransmitters are boosted, making you feel more relaxed and improving your mood.
The brain undergoes major morphological and biochemical changes with increased aging, but no matter how old, the brain possesses a remarkable capacity to adapt to new stimuli and new conditions. A landmark research study with very inactive and frail elders found that at any age, older inactive adults could increase their mobility significantly with only 10 weeks of strength training. If 10 weeks of strength training can make such an impact on your physical abilities, just imagine how it can improve your brain power. Holly Rudin-Braschi, SCW fitnessedge, Summer 2006
December 28
Top Ten Ways to Stick to Your New Year's Resolution and Get Healthy
Each year people all across the country vow to make this the year they
get in shape. For the first few weeks each January, gyms become packed
with new and long-time members whose rejuvenated spirits come out in full
force to tackle those unwanted pounds. By February, most have lost interest
and returned to a more sedentary lifestyle. Don't let your passion for
fitness fall by the wayside. Here are ACE's top ten ways to help you stick
to your New Year's resolution.
1. Consult Your Physician – Make an appointment with your physician
and get cleared to begin an exercise program. Your doctor may also have
some additional nutrition and fitness information that will aid in your
quest for a healthy lifestyle.
2. Avoid Peak Gym Hours – Crowded gyms can be frustrating and since
fitness facilities often see a spike in membership and attendance after
January 1, try to work out during off-peak hours. Talk to the gym staff
and find out when the busiest times are so you can try to avoid them.
3. Hire a Personal Trainer – A personal trainer will not only help
keep you motivated, but they will also help you achieve results safer
and faster by applying their expertise.
4. Start Slow – If you're not used to working out, gradually ease
into a program. As time goes by, add more time to each workout and more
workout days to each week.
5. Find Classes and Activities You Like – If you don't enjoy what
you do, you won't stick with it. Check out a variety of exercise classes
and fitness activities to see what appeals to you.
6. Stick to a Schedule – Put yourself on a schedule. If you decide
to go to the gym three days a week on Mondays, Wednesdays and Fridays,
mark it on your calendar and make it a part of your weekly routine. You
will end up going more often than if you didn't have a schedule and just
went when you felt like it.
7. Stock Your Kitchen with Healthy Foods – If you have healthy foods
available, you will be less likely to eat junk food and fast food. Keep
fresh fruits and vegetables available for quick and healthy snacks.
8. Wear the Proper Workout Attire – Having the right clothes and
shoes will ensure a comfortable work out and help prevent injuries. Proper
exercise gear doesn't have to be expensive. When shopping for shoes, make
sure they fit comfortably and provide good support. Clothes should be
made from a breathable fabric with stretch.
9. Workout with a Friend – Find a friend, family member or co-worker
who is available to exercise on the same days as you. A workout buddy
will help keep you motivated and make excising more fun.
10. Exercise at Home – Instead of watching TV from the couch, get
down on the floor and stretch or do some calisthenics.
Source: American Council on Exercise December Email Newsletter
December 18
Q: Will I lose body fat more efficiently by performing my aerobic workouts
at a low, rather than a high, intensity?
A: Many aerobic exercise programs and videos feature low-intensity workouts
which purport to maximize fat burning. The argument behind such an alleged
theory is that low-intensity aerobic training will allow your body to
use more fat as an energy source, thereby accelerating the loss of body
fat.
While it is true that a higher proportion of calories burned during low-intensity
exercise come from fat (about 60 percent as opposed to approximately 35
percent from high-intensity programs), high-intensity exercise still burns
more calories from fat in the final analysis.
For example, if you perform 30 minutes of low-intensity aerobic exercise
(i.e., at a level of 50 percent of maximal exercise capacity), you'll
burn approximately 200 calories - about 120 of those come from fat (i.e.,
60 percent).
However, exercising for the same amount of time at a high intensity (i.e.,
75 percent of your maximal exercise capacity) will burn approximately
400 calories. Using a 35 percent fat utilization yardstick, 140 of the
calories you've burned will have come from stored fat.
Although the more vigorous exercise burns both more total and more fat
calories, the less intense form of exercise has its benefits as well.
For example, because many overweight people tend to find that lower-intensity
exercise is more comfortable, they may, therefore, be willing to engage
in such workouts.
The point to remember is that low-intensity workouts do, in fact, promote
weight and fat loss. You just have to do them for a longer period of time.
Low-intensity aerobic exercise, however, is not a better or more effective
way to lose weight than more intense physical activity - the idea of a
"fat-burning zone" is simply a myth.
Keep in mind that you lose weight and body fat when you expend more calories
than you consume, not because you burn fat (or anything else) when you
exercise.
Source: American Council on Exercise December Email Newsletter
December 3
Why You Need a Stability Ball
It's easy to use. Because you can use the ball as a weight bench, a place
to sit and a support for so many exercises, you can move through exercises
quickly without needing a lot of extra equipment.
It adds intensity. It's tough to make traditional moves (like chest presses or flies) more interesting, but using a ball instead of a bench immediately adds depth to these kinds of moves and engages more muscle groups.
It targets a variety of goals. Because the ball is an unstable surface, you work on those small, vital stability muscles of the legs and torso even while you're doing other things like strengthening the back in back extensions or the chest in pushups.
It has multiple uses. Besides using it for a weight bench or a support you can also use it for stretching, yoga, Pilates and even sitting at your desk or in front of the TV.
And it's not just fitness experts who love the stability ball...scientists now know that using a stability ball can help with back problems in sedentary people. In a recent study published in the Journal of Strength and Conditioning Research, experts found that stability ball training does improve spinal stability, noting that this kind of training "might be beneficial to individuals who spend a good deal of time sitting or for individuals who are prone to back pain and have been cleared to exercise."
Before you buy a ball, make sure it's the right size for your height.
To test it, sit on the ball and make sure your knees are bent at about
90 degrees. Use this chart to find the perfect fit:
55 cm - 4'11" - 5'4"
65 cm - 5'5" - 5'11"
75 cm - 6'0" - 6' 7"
November 28
Using the B-Line for good posture
The B-Line, together with correct foot placement, is the foundation of good posture.
Do the following: 1) Stand upright, with your feet hip-distance apart. 2) Draw the abdominals as close to the spine as possible and breathe normally.
What do you feel? You may notice several things: The area drawing to the spine is generally the navel, or middle and upper abdominals, with some lower abdominal connection. The pelvis may be tucked to provide a feeling of flattening the back (this especially happens when lying on the floor or standing against a wall). The knees may bend slightly or the shoulders round. The ribs slightly drop to the hips. The buttocks may be clenched. Breathing may be somewhat restricted, with a feeling of forcing the breath into the lungs. There is generally little or no feeling of abdominal contraction in the area below the navel.
Now, abolish all thoughts of drawing navel to the spine!
Stand as before and relax. Now, without clenching the buttocks, tucking
the pelvis, or dropping the shoulders:
1) With your finger, trace a straight line from the top of one hipbone
to the other.
2) Go to the center of this line (2 to 3 inches below the belly button)
and draw the stomach in behind the line of the hips (hence, the B-Line)
and away from your finger.
When was the last time you felt these lower abdominal muscles working? This is the B-Line. Maintain this for the rest of your life! Initially, you may feel some mild discomfort in the lower back. This will diminish as your body becomes used to this new positioning.
November 21
According to the New England Journal of Medicine, the average person
gains about a pound or two over the holidays? That doesn't sound like
much but, what we gain over the holidays tends to stick around. Managing
your weight can be tough unless you plan ahead and keep up with your workouts.
Don't Skip Your Cardio. Cardio is your first line of defense against extra
pounds. If you're short on time, you can still burn calories by keeping
your Rate of Perceived Exertion between 4 and 5. Try to find 10 minutes
once a day (more if you can) and keep it simple--walk the stairs, racewalk
around the office or turn on the radio and start moving.
Here's a 10-minute workout to try:
0-1 min: Warm up, brisk walk
1-2 min: Speedwalk
2-3 min: Jog
3-4 min: Jumping Jacks
4-5 min: Speedwalk
5-6 min: Jog
6-7 min: Jumping Jacks
7-8 min: Jog
8-9 min: Jumping Jacks
9-10 min: Walk, cool down
Substitute any moves you like to fit your fitness level. Other options:
Make it easier by scheduling workouts and enlisting a workout buddy. You
can also plan activities for the holidays - football in the backyard,
a walk after supper...make every task as active as possible!
November 19
Doing Pilates Daily: How to Make a Daily Workout Safe and Effective
It is not necessary to do Pilates everyday to reap the rewards of Pilates.
In fact, doing Pilates a few times a week is sufficient to create positive
changes, but once the benefits of doing Pilates start kicking in, people
are often inspired to do Pilates as much as they can.
The questions then arise: How regularly can I do Pilates workouts, and
is it safe and beneficial to do Pilates every day? Let's take a look at
how Pilates might be a little more adaptable to daily training than some
other forms of exercise, and what you will want to keep in mind as you
create a balanced Pilates workout routine over time.
Is Pilates Like Strength Training?
Many people are familiar with the caution that comes with strength training
and other higher intensity exercise systems - that one should take time
off between workouts.
The reason for this is that in order to build strength, you have to actually
tax the muscle enough to tear it down a bit. Then, the muscle rebuilds
stronger than before.
Pilates is a form of moderate strength training, and a challenging Pilates
workout will breakdown muscle and prompt the body to rebuild stronger.
However, a big difference between Pilates and regular strength training
is that in Pilates we are also educating the body to move more efficiently.
To this end, Pilates workouts will also emphasize things like functional
alignment, breath, and co-ordination.
Find Your Rhythm
A good rhythm for doing Pilates workouts over time would be to do a physically
challenging workout one day and follow it with a day or two that are easier
on the muscles. Use those days to emphasize the integration of movement
and breath, working with full attention, and doing the moves in an easy
flowing manner. Then, bring those elements into another more physically
demanding workout. This way, the muscles get to rest and re-build for
strength while you continue to train.
Variety Balances a Pilates Workout
Joseph Pilates firmly believed that the workout should be varied, and
that the way to maximize the effect of each move was by doing it with
full attention, not with too much repetition. Taking a cue from Joe, we
want work different muscle groups, shift intensity levels, and balance
the exercises in terms of flexion and extension within each workout, and
within our workouts over time. Repeating the same routine everyday could
result in an unbalanced routine and become as boring as doing too many
reps. in a session.
“Contrology [Pilates] is not a fatiguing system of dull, boring,
abhorred exercises repeated daily ad-nauseam..........The only unchanging
rules you must conscientiously obey are that you must always faithfully
and without deviation follow the instructions accompanying the exercises
and always keep your mind wholly concentrated on the purpose of the exercises
as you perform them.” Joseph Pilates
So the answer to our question is yes, one can do Pilates safely and effectively
every day. The key is to vary the workouts. Keep them interesting, and
if a particular muscle group is challenged one day, give it just a moderate
workout the next. Marguerite Ogle,http://pilates.about.com/
October 23
Arthritis pain eases after exercise
Normally, pain is a clear signal to stop what you're doing-immediately. But that's not always the best advice. If you have osteoarthritis, walking usually hurts, and the pain is often worse after you’ve finished. But don't give up. Research shows that pain eases within a few hours, is not harmful and decreases over time. As you increase your fitness level, you will experience less pain. In most cases, with regular walking, all discomfort will be alleviated. In the meantime, here's what is recommended to make walking a little easier right now.
Premedicate: Take an over-the-counter pain reliever or anti-inflammatory medication 30 minutes before you set out on your walk.
Warm up: For your knees - sit in a chair, and slowly raise your left
foot until your leg is straight. Hold for a second, and then slowly lower.
Repeat 10-15X, and then switch legs.
For your hips - Lie on your back with your knees bent in toward your chest.
Slowly move knees in an ever-widening circle, keeping your spine on the
floor. Do 10X, and then switch directions.
Listen to your body. Stop if you experience sharp, shooting, or stabbing pain, if the pain gets worse over time, if it doesn't go away, or it there is swelling or redness of the joint.
Cool down: Ice arthritic joints for about 20 minutes if you experience an increase in pain or swelling.
October 16
Flatten your abs while you work
All the abdominal exercises in the world won’t do a bit of good
if you have droopy posture the rest of the day. Your abs are designed
to be working all the time, keeping your body upright so you’re
not arching your back or slouching forward. To see if your abs are pulling
their weight, try this exercise. While standing, place one hand on the
front of your hipbone, where your abs end. Place the other hand on the
same side, where your abs begin on your ribs. Contract your abs, so you
hands come together. Notice how you hunch over? Now, let your abs go totally
slack, so your hands are far apart. Feel how your back arches? Finally,
tighten your abs just enough that your hips are straight under your body
and your hands are in line. That’s how your abs should always feel.
By keeping your abs active all day as you stand, sit, carry groceries,
comb your hair, and exercise, you’ll stand taller, and your abdominal
regional will be firmer.
No-crunch ab plan - Hover, Bicycle, Roll-Like-a-Ball, Ball Push-up, Side
Plank, Standing Crossover - Do 1 to 3 sets of 8 to 15 reps of each 2 or
3 days, avoiding back-to-back days. Prevention
Feb 2003
October 8
Exercise and Breast Cancer – Reducing the Risk
The majority of women who develop breast cancer have no identifiable risk factors. While you can’t do anything about characteristics such as gender, age and family history you can take steps to reduce your risk.
Most research suggests women should exercise three to four hours a week. The exercise needs to be aerobic and intense enough to make you break a sweat and increase your heart rate. Exercise helps by lowering estrogen and testosterone in the blood, reducing body fat and possibly improving immune function.
Women who gain more than 20 pounds after age 18 have a higher risk of developing breast cancer after menopause than those whose weight stays within five pounds of their weight at 18 (yea, like whose hasn’t changed since we were 18, my comment, not there’s). The risk jumps by 40% for those who gain 21 to 30 lbs and doubles in those who gain more than 70 lbs as adults.
There isn’t a single food that magically protects you against breast cancer however, research shows one that’s low in fat (under 30%, but closer to 20% is better), includes at least five daily servings of fruits and vegetables, contains whole grains instead of refined or processed grains and limits red meat to one or two servings a week. Another study suggests consuming beans or lentils two or more times a week gives a 24% lower risk of breast cancer.
There are some breast cancer myths though it seems like nearly every aspect of modern life could increase your risk (of course what they don’t say is there are other reasons why not to do these things) :o( So, you can cross the following items off your worry list: using antiperspirants, consuming caffeine, wearing underwire bras.
Reducing Risks – Boosting our chances of living a life without breast cancer. Health Living. 54-60.
September 25
Diet Face-Off
How well do diets perform in real life? This study differed in critical
ways from typical studies. Two other teams had diet trials under way but
the scientists of those studies didn’t test diets under real-life
conditions; their volunteers met with nutritionists and got other support.
This Diet Face-Off wanted to know if real women can expect to lose weight
on a plan when they’re pinched for time, under stress, and feeding
a hungry family.
The Diet Face-Off tested 1,000 women on 4 popular diets, then, tracked them for 6 months. Weight Watchers Online, with its “no food is off-limits” approach, led the pack with a mean weight loss of slightly more than 11 pounds.
Weight Watchers Online (WWO), the portion-control program has been popular for decades. The on-line version was chosen because it is cheaper than the regular program and easier to fit into a busy schedule.
Dr. Atkins’ New Diet Revolution (Dr. A) was chosen because it spawned the low-carb craze. Though Atkins Nutritionals Inc. recently filed for bankruptcy, the book has had a seemingly permanent place on best-seller lists.
Eat More, Weigh Less (EMWL) developed by physician Dean Ornish, is a low-fat program proven to reverse heart disease.
The Way to Eat (Katz) is the Katz’s Mediterranean-style eating plan focusing on changing unhealthy eating habits.
Volunteers answered hundreds of questions when they started, after 3 months on their diet and again after 6 months – here are some of the results.
Do you stick with it? WWO (36%) Katz (33%) EMWL (15%) Dr. A (10%)
How strictly did you follow the diet? WWO (61%) Katz (39%) EMWL (23%)
Dr. A (17%)
How many pounds did you lose? WWO (11.2) Dr. A (9.8) Katz (6.1) EMWL (5)
Did you like the diet? WWO (64%) Katz (42%) Dr. A (20%) EMWL (18%)
Did you battle food cravings? Dr. A (59%) EMWL (54%) Katz (35%) WWO (29%)
September 10 Walking for the Cure
Now research shows that women participating in a Susan G. Komen Race
or Avon Walk for Breast Cancer or In Their Shoes - Athens’s 13 mile
walk for Breast Cancer to Benefit the
Loran Smith Center for Cancer Support may also be achieving at least one
other benefit—living longer. Physical activity may not be the cure,
but research shows it not only helps prevent breast cancer, it also reduced
the risk of dying from the disease.
Experts know that certain lifestyle behaviors, such as eating a healthy diet, limiting alcohol consumption and exercising regularly, may reduce a women’s risk of getting breast cancer. In fact, exercise is particularly powerful in warding off the disease because it reduces estrogen levels, fights obesity, increases insulin sensitivity, and strengthens the immune system and the body’s ability to attack a tumor.
In a study published in the Journal of the American Medical Association, researchers found that women with breast cancer who walked three to five hours per week at a moderate pace experienced fewer breast cancer recurrences and showed a decrease in breast cancer mortality over 10 years, compared to those who did not exercise. The researchers concluded that women with breast cancer who are physically active live longer than those who are sedentary.
Although the specifics of each individual’s program will vary, the main exercise components to include-with physician clearance-are cardiovascular exercise to help prevent weight gain and maintain heart health, resistance training to prevent osteoporosis and muscle wasting once surgical wounds heal, and stretching to improve mobility following range-of-motion and postural limitations after surgery. ACE Certified News Feb/Mar 2006
Walk for Prevention and Less Cancer Recurrences! Go to intheirshoesathens.org
to find out how you can get involved with our next local walk.
September 3
Healthy Emails – Do They Help?
Can these regular emails I send on health related topics impact
your behavior?
Possibly, according to a study of 2,598 Canadian workers. A 12-week study
looked at the effectiveness of emails promoting healthy exercise and eating
regimes and was reported in a 2005 issue of American Journal of Health
Promotion. The email group received weekly messages highlighting the worth
of physical activity and good nutrition while offering suggestions on
how to achieve a healthier lifestyle. The group 1) showed an increase
in physical activity levels and had more confidence in being able to participate
in physical activity at study's end; 2) recognized more pros and fewer
cons to physical activity and were more open to making dietary changes;
3) actually reduced, although marginally, it’s mean BMI (Body Mass
Index) over the course of the study. By contract, the control group's
mean BMI slightly increased. IDEA Fitness Journal October 05
So, I guess I'll keep sending these in the hopes it will help us all strive
for health!
Can I burn fat?
It was once commonly believed that the body clings on to its fat cells
during “cold” water exercises. Originally, this was thought
to be true because the pool is a cool environment and fat cells are used
to insulate the body from the cold. So, because the body holds on to the
fat cells when immersed in a colder environment, it was believed that
one would not burn fat while performing vertical aquatic exercises. However,
this myth has been repeatedly disproved by new aquatic research. Research
shows that exercising aquatic students will show lower body fat measurements
after approximately seven weeks of t raining. Studies that have only monitored
six weeks of aquatic exercise have not documented fat burning effects.
Because of the properties of water, more muscle toning results from each
movement than in traditional land aerobics. Movements are slower and all
movements are performed against the resistance of the water. This strength
orientation of aquatic exercise builds lean muscle mass in the exerciser.
Will my muscles be as sore as they would be if I exercised on land?
Concentric movement is decreasing the angle of the levers (arms/legs)
and shortening muscle fibers against resistance. Eccentric movement is
increasing the angle of the levers (arms/legs) and the lengthening of
muscle fibers against resistance. Exercise in an aquatic environment consists
primarily of concentric muscle contractions. For example, lifting the
hand up in the water is a concentric contraction for the biceps while
the same hand pushing down against the water is a concentric contraction
for the triceps (not an eccentric bicep contraction as it would be on
the land where gravity, not water, provides the resistance). Delayed onset
muscle soreness is the type of soreness that many exercisers feel the
day after exercise. It occurs primarily due to eccentric muscle contractions.
Since aquatic exercise is predominantly concentric muscle contractions,
delayed onset muscle soreness is quite uncommon in aquatic exercisers.
The muscle that is most prone to delayed onset muscle soreness in aquatic
exercise is the calf. In the pool, if performing shallow water aerobics,
one half of the body weight is above the water line and this will decrease
impact shock to the body by one half. However, when the feet strike the
bottom of the pool, the body weight is lowered by an eccentric contraction
of the calf.
August 20
Lifting Free Weights
Lifting free weights boosts metabolism and burns fat. Compared to weight machines, they’re cheaper, better mimic everyday tasks, and more rapidly improve balance and core strength. Remedy, Summer 2006.
Georgia ranked 12th in the U.S. in highest rate of adult obesity at 24.5 percent, according to F as in Fat: How Obesity Policies are Failing in America, 2005. It ranked 25th in the U.S. in highest rate of obese and overweight adults combined at 59.6 percent. Mississippi ranks as the heaviest state, Colorado as the least heavy, and rates in Oregon remained the same. Over 25 percent of adults in 10 states are obese, including in Mississippi, Alabama, West Virginia, Louisiana, Tennessee, Texas, Michigan, Kentucky, Indiana, and South Carolina. Seven of those 10 states are in the Southeastern. Check out this web site to learn more about how Georgia ranks with other states: http://healthyamericans.org/ U.S Trust for America’s Health Reports
August 6
Burn Belly Fat Faster
Good news and bad news. We can do it – but it ain’t going to be easy. Extra belly fat can hurt our hearts and boost our risk of diabetes and cancer. But we can flatten it fast by speeding up our workouts. In an 8 month Duke University study of 175 overweight 40 to 65 year olds (that us, guys), two groups exercised and a third stayed sedentary. The couch potatoes’ deep, organ-smothering abdominal fat spiked 8.6%. A group that did low-intensity workouts (such as walking at an easy pace) for 30 minutes a day, 5 days a week, kept their girth from growing-though they did gain 1 ½ pounds. The real rewards came with higher-intensity workouts: In the same amount of time, the third group shrank their waistlines and belly fat by 7%-and they lost 6 pounds. All exercise helps prevent fat gain but to lose abdominal fat, you have to work harder (shucks!) How hard? In the study, successful losers aimed for an effort of 6 to 8 on a scale of 1 to 10. That’s what you muster for brisk walking uphill, jogging on flat terrain, or pedaling a bike about 12 MPH. Beginners should start with 10 to 15 minutes and slowly work their way up. Prevention Feb 2006
July 16
Eating Before and After Exercise
Adequate stocking up on calories will provide you with endurance for your net workout while food consumption post-exercise will aid in recovery. Research suggests a pre-exercise snack can help you perform 10% harder in the last 10 minutes of a one-hour workout. Ideal consumption is 0.5 grams of carbohydrates per pound of body weight within the hour before you exercise. If you weight 150 pounds, you should consume about 300 calories. The amount will depend on your stomach’s tolerance to pre-exercise fuel. If you have a sensitive stomach, liquids or semisolids (yogurt, applesauce, pudding) might empty from the stomach quicker than oatmeal, bagels, bananas or crackers. Assuming you will be exercising at a pace you can maintain for more than 30 minutes, you can eat five minutes before exercise and still digest the snack.
Post-exercise food consumption should include some protein along with
carbohydrates to stimulate faster glycogen replacement and optimize muscular
repair and growth. The ideal ratio is four grams of carbohydrates to one
gram of protein. If you prefer liquids as recovery foods, choose chocolate
milk, yogurt or fruit smoothies-tasty sources of carbohydrates, fluids
and some protein. American Fitness, July / August 2006
July 2
Stationary upright or recumbent cycle –
which is best?
All types of stationary bikes provide a low-impact workout. The force on the knees, ankles, feet and other body parts that occurs with weight-bearing exercise can cause discomfort in the joints. Standard, upright stationary bikes come in single-or dual-action models. Dual-action bikes have handles or levers to work the upper body and have been show to provide amore effective aerobic workout and burn more calories. Dual-action bikes work well for those with hip or leg injuries who need to exercise but also need to go easy on their legs. The dual action allows the arms to work harder to operate the machine, thus requiring less work from the legs. A recumbent bike, on the other hand, places the body in a semi-or fully reclining position, taking pressure off the back area. Recumbent cycling is recommended for those with back problems because of the back support offered by the seat, for those with neurological disorders such as cerebral palsy, for those with joint conditions such as arthritis, or for those who are deconditioned and need a comfortable introduction to aerobic exercise. Both types of stationary cycles offer an adequate cardio-respiratory workout. The upright cycle tends to offer more intensity than the recumbent cycle (especially if the upright cycle has upper-body motion applications). The recumbent cycle is preferred for those who are deconditioned or fall into certain special population groups.
June 18
Differences in Walking Surfaces to Increase
Bone Density
Whether you’re doing laps around the neighborhood or trekking on a treadmill, the crucial element is the same: weight-bearing activity. To build bone you need to move your muscles and bones against the force of gravity. Eventually your bones adapt to the weight and the pull of muscles by producing more cells and becoming stronger. Although you’ll reap bone-building rewards regardless, the harder the surface you walk on, the faster you’ll get results. When the ground doesn’t give beneath your feet, there’s more impact and, therefore, more pressure on the muscles and bones. You may want to opt for a concrete path instead of a dirt track or a treadmill with a belt that’s board-supported over one that gives. Though hard surfaces are best for walking they aren’t for running. Jogging on a rigid surface puts too much stress on joints and may cause injury. No matter what your pace or the inflexibility of the surface, always lace up in quality, shock-absorbent shoes with thick midsole support.
With most strengthening exercises, the abdominal region is continuously contracted. Doing only contractions of the abdominal muscles shortens the area between the ribs and pelvis. The more contracted the abdominal area, the more restricted the range of motion in the torso. To prevent or correct lower back problems we usually are told to strengthen the abdominal muscles.
Yamuna Body Rolling theory states that the less space there is in the torso, the less intervertebral space there is. Using this theory, it is clear how a quick movement, a twist, or picking up something heavy could easily injure the lower back. Yamuna Body Rolling abdominal routines create long, strong abdominal muscles. The exercises first stretch out the lower back, then support it with the ball as you perform the strengthening part of the exercise. Last, you put the muscles in to a full-length stretching position.
June 4
How Old is Your Equilibrium?
All you need is a watch that counts seconds. Stand tall on both feet. Raise the foot of the leg you consider to be your weakest. Balance on the other, keeping your eyes open and your arms hanging relaxed at your sides. Time how long it takes you to lose your balance. Do the test three times, then go with your best.
Scoring
If you keep your balance for at least ____ sec you have the equilibrium
of a ____
2.5 seconds 60 year old
3.7 seconds 50 year old
7.2 seconds 40 year old
15.1 seconds 30 year old
22.1 seconds 20 year old
Test adapted from Dr. James Rippe's book Fit over Forty.
Results are considered average for a 10-year age range.
How to have a Younger Equilibrium
Studies show that the more active you are, the better your balance is
likely to be. Eastern arts, such as tai chi and yoga, also help. Practice
balancing on one foot and then the other several times a day. Pick a spot
at eye level to focus on. If this is too easy, try to rise on your toes
while balancing on one foot. Lightly rest your fingers on a sturdy chair
for support at first, if necessary. A little time each day should pay
off within 2 to 4 weeks. Self January 1998
What do our hamstrings do for the rest of our body? Usually we don't think about specific parts of our bodies unless they hurt - right?
By keeping our hamstrings, or the group of muscles found on the back of our thighs, flexible and stretched to their maximum length, we increase our range of motion of the hip and knee joints. Sometimes we have lower back pain because our hamstrings are held in a continually tight state. By elongating the hamstrings, we set off a chain release through all the muscles of the posterior leg, down to the plantar foot.
When using Yamuna Body Rolling techniques on the hamstrings, you will increase flexibility, function, and range of mitten of the hamstring muscles. As you being to roll the ball down your hamstrings you begin to visualize the muscles of the back of your leg elongating downward, creating more space in your hip joint so that it moves more freely, releasing tightly-held energy that moves down the legs and up the spine. You visualize your spine unwinding upward and your hamstrings warming, softening, and becoming plumper as they fill with an increased flow of blood and oxygen. The hamstrings muscles begin to free themselves from each other, from the femur, and from the fascia, giving you greater freedom of movement.
Medications help millions of people cope with chronic conditions and recover from serious illnesses. However we may go too far in seeking an immediate drug cure when something far simpler may have the same effect.
Stress and Anxiety – Certain foods contain the nutrient tryptophan, a precursor to serotonin, a feel-good brain chemical. Tryptophan-rich foods include turkey, whole grains, beans and vegetables, yogurt, milk and cottage cheese. Yoga is ideal to combat stress; the combination of physical exertion and controlled breathing can calm both body and mind.
Menopausal Symptoms – Increase your consumption of soy foods such as tofu, tempeh, edamame and soy nuts. Make sure you get both weight-bearing exercise and strength-training exercise. Weight-bearing exercise forces minerals circulating in the blood into your bones. While walking and hiking are often touted as good options, don’t forget your upper body. If all you do is walk, you’re ignoring other bones, particularly your spine.
High Blood Pressure – Eating lots of fruits and vegetables can help lower blood pressure. A study showed that a diet that included 9 to 10 servings of fruits and vegetables a day plus 3 servings of low fat diary products, reduced blood pressure in 2 weeks. Aerobic activity such as biking and brisk walking lowers blood pressure effectively.
Headaches and Migraines – Eating foods rich in vitamin B6 such as avocados, oatmeal, figs and sweet potatoes can help the body synthesize serotonin, a natural painkiller. If you have frequent headaches, cut the amount of fat in your diet – this causes platelets to clump and release serotonin which means far less serotonin reaches the brain where it can work. Spend more time doing aerobic exercise; it causes blood flow to the brain which seems to make the blood vessels in the brain less twitchy.
High Cholesterol – Soluble fiber helps clean LDL cholesterol from the blood. Oats contain a lot of soluble fiber, but barley may be even better. Plant sterols found in many fruits, vegetables, nuts, seeds and other plant sources inhibit the absorption of cholesterol in the small intestine. Try using margarines and salad dressings that have been fortified with sterols. Studies show regular exercise in combination with a diet high in plant sterols reduces cholesterol levels more than either exercise or diet alone. Exercising 60 minutes of combined aerobic exercise and weight training, 3 times per week can lower your risk of heart disease and diabetes.
It’s important to have a clear concept of the goal of Foot Fitness – a correct, balanced stride. Most people’s foot muscles are tight and contracted so the movement of their feet is extremely restricted. The lack of full range of movement distorts their stride: they are unable to place the entire width of the ball of the foot on the ground, so the foot winds up coming heavily down on the big toe. They don’t fully use the outside line or center line of the foot. Misalignment in the feet causes misalignments elsewhere in the body, possibly leading to injuries in areas seemingly remote from the feet. What we want to do, therefore, is restore the natural range of motion in the feet so that the stride will be balanced and fully supportive. In an optimal stride, the center of the heel comes down first. As you move forward, your weight shifts to the outside of the foot, so that as the foot rocks forward, the outside line-which is structurally stronger-takes all the weight. The lateral ball of the foot hits the ground first, followed by each toe in turn. Thus the big toe is the last one to touch the floor.
Yamuna Body Rolling includes protocols for foot work. The beginning foot work is done with Foot Wakers-hollow, relatively soft plastic half-spheres covered with nubbles. They work large areas of the foot, rather than specific points and are easier to tolerate than the harder, smaller Foot Savers used for advanced work. Foot Wakers offer an easy way for people with supersensitive feet or foot problems such as neuropathy to start to develop foot fitness. You can start developing movement in the different parts of the foot and begin to use the different foot muscles separately, becoming aware of the degree of actual movement in your feet. People with specific foot problems, whose feet really hurt, should begin releasing the feet with Foot Wakers. If you have severely collapsed arches, flat feet, stiff feet, or other foot problems, you might try working out on the Foot Wakers.
If you are interested in this or other Yamuna Body Rolling work I’ll begin offering sessions for private, semi-private and groups of three in June. Typically it takes five sessions of 1 ½ hours each to learn the various protocols for the entire body – after which you can continue rolling at home or join a class of 10 to 15.
“Retro” or walking backward consumes a 25% calorie-burning increase over forward walking. At the same speed, forward walking consumes 8 calories for every 10 calories consumed by backward walking. A study published in Medicine & Science in Sports & Exercise found that the retro walking stride is significantly shorter than that of forward walking. So when you’re walking backward, you have to complete a greater number of strides in order to maintain the same speed. The study also found that at matched speeds, the heart rate is 47% higher and oxygen consumption is 78% higher during retro walking than forward walking.
If you are a lot more coordinated than me, try this “retro walking” exercise.
1) Walk forward five steps.
2) Balance 3 to 5 seconds on the support leg as the swing leg is reversed
in direction.
3) Walk backward four steps.
4) Balance 3 to 5 seconds on the support leg as the swing leg is reversed
in direction.
5) Repeat.
The key is to pace yourself, especially when first starting out. Walk a 5 to 10 minute workout 3 days/wk. As you progress over several weeks and begin to feel more comfortable with this regimen, consider boosting your intensity by retro walking uphill, increasing your speed or even jogging backward. Another good route to take is to devote 10% of your forward walking time to retro walking, working your way up to 25 to 30%.
Good luck and be careful!
As mind-body exercise goes mainstream, programs catering to people with special requirements are emerging to serve the needs of a diverse audience. The creator’s inspiration behind this program was the desire to provide her mother with exercises that she could easily do at home. Armchair Pilates incorporates Pilates principles but modifies the moves to make them more accessible to people who have balance and stability challenges or who need to take extra precautions to avoid join strain. Since Pilates exercises enhance core conditioning and provide other strengthening and stretching benefits, these armchair variations are particularly helpful for older adults who want to improve posture and stability and to prevent aches and pains. The entire armchair exercise program is available on DVD (http://wstottpilatesww.com/store/)
Ai Chi is a popular mind-body aquatics program that cultivates life force
energy worldwide.
In the mid-1980s, Jun Konno saw a need for a group exercise program in
warm, shallow water. He wanted to create something that would provide
the same relaxing benefits experienced during Watsu, a form of water-based
massage therapy but without the intimacy of touch. While Ai Chi isn’t
derived from tai chi moves per se, it is influenced by the flowing, continuous
and graceful movements that typify many East Asian physical disciplines.
Participants practice Ai Chi in warm, shallow, chest-deep water. Exercisers
stand with knees bent, body immersed to the neck. The program combines
deep breathing with slow, broad movements. The arms, legs and torso flow
in continual patterns characterized by “softness” and “roundness”.
Ai Chi’s constant circulation movements create a feeling of harmony
that, with repetition, becomes internal and fosters relaxation. Like other
East Asian disciplines, Ai Chi encourages movement in tune with nature.
Ai Chi includes a series of 16 postures. The exerciser begins with breathing
and progresses by first performing upper-extremity moves; and concluding
with totally coordinated body movements. Each posture has a name that
describes both the physical action and the mental association. For example,
the first breathing posture is named “contemplating,” and
the next posture, which incorporates arm movements, is called “floating.”
The three most important aspects of the program are (1) the significance
of the breath and the autonomic nervous system, (2) the mind-body relationship
and (3) the Eastern concept that “how it turns out is the way it’s
meant to be.” Ai Chi provides all the benefits associated with any
mind-body practice, including improved physical health, better sleep,
effective stress and anger management, and reduced responsiveness to stress
hormones. In addition, water’s hydrostatic pressure offers improved
circulation and oxygen consumption. People who have limiting physical
conditions enjoy the access to exercise that Ai Chi provides. Instructors
have found their students with chronic pain disorders, anxiety, depression
and low quality of life to blossom after experiencing Ai Chi. One participant
with obesity, chronic obstructive pulmonary disease, fibromyalgia, arthritis
and many other health problems remarked “if I had only 1 hour a
day to myself, I would spend it doing Ai Chi.
Up to 85% of American adults experience back pain at least once in their lives. As we age, ligaments and tendons shorten and join range of motion decreases. Disks lose their ability to absorb shock, muscles weaken, and bones lose mass. We also spend too much time sitting-in cars, at desk and in the front of televisions or computers-and our back muscles weaken. Bad posture makes matters worse. The low back, which bears much of the burden, is particularly prone to disk problems. More than half of back injuries can be prevented, says Michael Hisey, MD, a spine surgeon at the Texas Back Institute in Plano, Texas. A back maintenance exercise program is key to keeping people out of trouble. Abdominal strengthening, conventionally emphasized for back health, is important, but on its own is not enough to protect the back from injury; nor is low-back strengthening. Back problems involve the whole body. Many factors can contribute, including tight or weak muscles, poor posture, obesity, emotional stress, and limited range of motion in the peripheral joints (shoulders and hips).
Basic back-care principals include the following:
Breathe as you participate in back care exercises such as specific yoga
poses. When you hold your breath, you hold onto tension. Create movement
of the spine with flexion and extension. The spine needs movement to lubricate
the joints and provide nutrition to the spongy disks between the vertebrae.
To feed and lubricate the disks properly, it’s necessary to reverse
the curvatures for brief periods of time. Developing strong yet flexible
muscles is perhaps the most crucial principle in back care. After muscles
have released their tightness (flexibility), the focus can then shift
to strengthening weak muscles.
To relieve or prevent low-back pain, we need to pay special attention to several muscle groups. The hamstrings, can cause back pain because they can pull the pelvis out of alignment. The piriformis, a hip rotator is a crucial muscle to stretch for releasing sciatica. Tight hip flexors-iliopsoas and quadriceps-in the front of the thighs can cause low-back pain, since the iliopsoas attaches to the lumbar vertebrae. Releasing tightness from the quadratus lumborum in the low back and from the paraspinal muscles along the spine is also important. – Sept 2005 IDEA Fitness Journal
If you are interested in joining a yoga class especially designed for the back, let me know.
March 26
Exercise May Reduce Arthritic Decline
According to study results appearing in Arthritis & Rheumatism, lack of regular, vigorous physical activity almost doubles the odds of functional decline among older adults with arthritis. The study analyzed data from 5,715 adults 65 years or older who had arthritis. At baseline, 19.7% of the subjects had functional limitations (12.9% had activities of daily living (ADL) restrictions). Over the study’s 2-year duration, 13.6% of those at risk experienced functional decline. This occurred most frequently in women (15%), Hispanics (18%) and African Americans (18.7%). Lack of regular exercise was the most prevalent risk factor, at 64%. Researchers discovered that if participants engaged in “regular vigorous physical activity” they might expect to reduce functional decline and associated healthcare costs by as much as 32%. The researchers recommended exercise as part of a prevention and intervention program that should also include weight maintenance and regular medical care. – Sept 2005 IDEA Fitness Journal
March 19
Does Yoga Really do the Body Good
Researchers from the University’s Human Performance Laboratory recruited 34 healthy women who were all sedentary six months prior to the beginning of the study. The yoga group participated in 55 minute Hatha yoga classes, three days a week. After 8 weeks, the average flexibility of the yoga group improved by 13% to 35%. The gains were significantly greater than the non-yoga group, especially in shoulder and trunk flexibility, and ankle range of motion. The yoga group’s muscular strength and endurance was also boosted by regular Hatha yoga. In particular, chest and abdominal strength and endurance was increased significantly, enabling the yoga group to perform an average of six more push-ups and 14 more curl-ups following the study period. As for balance, the yoga group experienced a 17 second increase in their one-legged stand time and a modest boost in their functional reach scores. Besides the obvious improvements yielded by simply practicing the variety of one-legged moves that are common in Hatha yoga, researchers point to increased proprioception and strengthening of the muscle in the ankles and legs as part of the reason for the better balance scores. With regards to aerobic fitness improvements, there were no significant changes in maximal heart rate or VO2 max.
In another study designed to analyze calorie-burn and aerobic benefits of Hatha and Power yogas, it was determined that Power yoga does burn more calories and provides a mild aerobic workout., Efforts, however, to boost the cardio benefits of yoga will only result in reduced flexibility and balance benefits. It’s always a tradeoff. Yoga was designed for relaxation, primarily. The more aerobic you make yoga, the less improvements you’ll see in other areas. ACE Fitness Matters Sept/Oct 2005
March 4
A great reason to sleep more
You snooze, you lose may be truer than anyone thought. A Columbia University study suggests that the fewer Zzzs you get, the more likely you are to pack on the pounds Researchers studied the sleeping habits of more than 18,000 people and found that those who get by on less than 4 hours of sleep a night are 73% more likely to be obese than people who slumber 7 to 9 hours nightly. Even those who caught 6 hours were 23% more likely to be obese. On the other hand, those who averaged 10 hours of shut-eye a night were 11% less likely to be obese. When you are deprived of sleep, the effect on you appetite hormones is not unlike under eating. Your leptin (a hormone with important effects in regulating body weight, metabolism and reproductive function) levels fall as your ghrelin (a hormone having significant effects on appetite and energy balance) levels shoot up. This triggers hunger. These hormonal changes may also signal the body to put the brakes on metabolism and hold on to fat stores more tenaciously. Don’t worry, the experts say the occasional sleepless night doesn’t automatically translate to a larger gut. Prevention May 2005
February 28
Baby Boomers Face Heavy Arthritis Risk
Baby Boomers suffer from obesity-related arthritis more than the previous generation. September issues of the American Journal of Public Heath concluded that obesity rates grew substantially among Baby Boomers (born 1946-1964) compared with the “silent generation” (born 1926-1942). The rise in obesity also happened at a younger age among the Boomers. Arthritis cases linked to obesity rose from 3 to 18% between 1971 and 2002. Investigators attributed the rise to many factors, including the manner in which doctors have diagnosed arthritis over time; however, the rise in obesity cannot be ignored. Baby Boomers are just approaching the age when arthritis rates begin to rise dramatically. Many have lived with obesity for much of their lives. We can expect to see the health and functional consequences of this epidemic in the coming decades. This is another important reason to exercise. Nov-Dec 2005 IDEA Fitness Journal
February 7
Vigorous Exercise Lessens Pain in Older Exercisers
Musculoskeletal pain is a common complaint, especially as we age. A study in 2005 issue of Arthritis Research & Therapy found that older adults who exercise consistently over a long period of time experience about 25% less pain than their sedentary counterparts. Researchers followed more than 800 runners and inactive people in their 50s and 60s for 14 years. In looking at results from annual health questionnaires, the investigators found that subjects who exercised vigorously-engaging in activity that caused them to sweat and raised their heart rates above 120—at least 6 hours per week experienced less musculoskeletal pain than those who were inactive. Study authors concluded that “morbidity associated with aging can be reduced by participating in regular aerobic activity. Jan 2006 Idea Fitness Journal.
Remember, vigorous activity doesn’t have to be “running”! We have many other options.
What effect does diet have on resting metabolic rate?
Very low calorie diets often fail because the dieters do not consume enough
calories to fuel physical activity, and this underfeeding can diminish
metabolic processes. Intense energy-restrictive diets are not only tough
to maintain; they actually trigger the body to suppress its resting metabolic
rate by as much as 20%. Biological processes adapt to what the body perceives
as a state of famine; the body increases metabolic efficiency by burning
fewer calories to do a given amount of work. Underfeeding may also interfere
with the body’s ability to synthesize muscle because of a lower
production of insulin-like growth factor and the body’s decrease
in power-producing capacity.
How does age affect resting metabolic rate?
The metabolic rate per kilogram of body weight in young children (= 6
yrs) is about 2X greater than that in adults. Increasing age equates to
decreasing resting metabolic rate (RMR) because organs, which account
for a large percentage of RMR, are a larger proportion of a young person’s
body. A 25% drop in RMR between the ages of 6 & 18 is expected as
more adult proportions are reached, and then an additional drop of 2%-3%
each decade is predictable. This downward progression of RMR in later
life can be attributed to the loss of fat-free mass due to physical inactivity
(and may also be due to malnutrition, especially in older adults). Fortunately,
this trend can be minimized with regular resistance training throughout
the aging cycle.
How much does resistance exercise affect metabolism?
In a comprehensive review of resistance training studies, the data show
increases of 2.2-4.5 lb of muscle mass in participants. Researchers suggest
that an increase of 4.5 lb of muscle mass would probably increase resting
metabolic rate by about 50 kcal per day. Although this small change is
not nearly as much as some advertisers may suggest, it does help close
the gap between energy intake and energy expenditure (food intake vs.
activity level). Therefore it is appropriate to say that more muscle creates
a higher demand for energy, since muscle needs to maintain itself at rest
and during exercise. Perhaps one of the most meaningful benefits of resistance
training during a reduced-calorie diet is that it helps to prevent the
loss of fat-free mass (muscle).January 2006 IDEA Fitness Journal
January 17
Foods to Help You Stay Well
Soups and Stocks – Stocks (broths) are extremely nutritious because
they are swimming with minerals, cartilage, electrolytes, and collagen.
Meat, fish, and chicken stocks also contain generous amounts of natural
gelatin, an odorless, tasteless substance extracted by boiling bones and
animal tissues. Gelatin is protein sparing and goes a long way in helping
to maintain healthy joints and tissues in the body.
Small fruits – whether eaten fresh or dried, figs are a good source
of fiber and potassium, a mineral that helps control blood pressure. Many
people are potassium-deficient because they do not eat a sufficient amount
of fruits and vegetables. They also consume high amounts of sodium, which
is found in processed foods. Low intake of potassium-rich foods plus high
intake of sodium equals hypertension. Grapes are a wonderful source of
antioxidants and fiber. Berries are among the highest-antioxidant foods
on the planet.
Green vegetables – Right behind grass-fed meats in nutrient density
are green vegetables. Eat three to five or more servings of leafy green
vegetables daily to stay healthy. Greens contain large amounts of beta-carotene
and folic acid, which lowers elevated blood levels of homocysteine, helping
ward off coronary heart disease. Folic acid can be destroyed in the cooking
process, so green vegetables are best eaten raw.
Seeds and Grains – Try nuts or sprouted grains and seeds for foods
rich in fiber. They offer beneficial enzymes in their raw state but remain
very healthy when cooked. The process of soaking and sprouting greatly
helps digestion.
Honey – A first rate source of antioxidants, honey is instrumental
in the prevention of cancer as well as heart disease, and it fights the
bacteria that causes diarrhea. It’s best eaten raw and unheated,
which preserves its naturally occurring enzymes and bee pollen. In
Touch, October 2005, Jordan Rubin
At least once a fiscal quarter, I promise myself that I am going to exercise regularly. Yet when I have the option of taking an elevator or walking up a few flights of the stairs, I admit, I take the ride. I join the gym, but I’m usually too busy or too tired to go. Why should I lift weights when they are heavy? And why shouldn’t my power, my energy, and my genius stay shut up in my bones?
Have you ever wondered why, when you are about to do something of great magnitude, people will say, “Break a leg!” This term is used in the theater to convey good luck. A line in a song declares, “I’ve got power shut up in my bones!” Break a leg” means let your power loose! Stand firmly in your power and do what you have come to do.
If you want to enjoy your power in life, you must have a plan for your physical body. More important, you must follow the plan. There is divine power in our bones that flows with greater effectiveness when the tissues and muscles surrounding the bones are fine-tuned.
Until today, you may have had a great deal of power lying dormant in your bones. Just for today, become devoted to strengthening your physical self. It is the most important step you can take toward realizing the full potential of your divine self.
Repeat after me "Today, I am devoted to making and committing to a plan that will strengthen my physical body. Until Today, Iyanla Vanzant
December 27
Breast Cancer Survival and Exercise Link
There is evidence that continuing an exercise program may improve a woman’s chance of breast cancer survival. A study recorded in the May 2005 issue of The Journal of the American Medical Association found that women with breast cancer who participated in physical activity equal to walking 1 or more hours per week had better survival odds than those who exercised less than that or not at all. The data below demonstrates that the adjusted relative risk of death from breast cancer decreases when the level and length of exercise increases over 3 MET-hours of exercise per week. The benefits of exercise were particularly apparent among women with hormone-responsive tumors. IDEA Fitness Journal Nov/Dec 2005
Decrease in Risk MET-hours/wk
20% 3-8.9
50% 9-14.9
44% 15-23.9
40% ? 24
Tips for buying well-fitting walking shoes include trying on shoes later in the day since feet can swell as the day wears on. Feet aren’t equally matched; so have both feet measured and fit shoes to your larger foot. Make sure there’s at least a half-inch for your longest toe at the end of each shoe when you’re standing; you should be able to wiggle all toes. Make sure your heel doesn’t ride up and down when you walk. There’s no such thing as a break-in period so leave uncomfortable shoes behind. Look for shoes that are solidly constructed, conform to your feet and have cushioned soles that absorb the shock of hard surfaces. (Idea Fitness Journal, Oct 2005)
If Santa leaves a new pair of athletic shoes under your tree this year, write “12-25-05” on one of the tongues before taking them out on their maiden adventure. This will enable you to better estimate when it’s time to put another pair on your wish list. Tally the number of miles you walk per week, and then check the handy guide below. If your shoes start to cause you pain, though, replace them immediately. (Health Mag, Dec 2005)
Miles Per Week (Replace Shoes Every () months 10(12) 15(8) 20(6) 30(4)
December 9
Consider gifts for a healthy holiday and beyond
As more Americans heed public-health advice to get regular exercise to maintain a healthy weight and boost disease-fighting capacity, those playing Santa on a fitness mission can find a host of affordable products designed to complement or jump-start a workout routine.
Whether it’s a gift certificate, pedometer, padded bicycle shorts or thermal accessories for winter sports, gifts that make exercise more comfortable can help motivate and keep people on track with their goals, experts say.
Smaller gifts such as yoga mats, exercise videos or DVDs, balance and stability devices and elastic bands will consume neither your budget nor all the space in your house. The mind-body programs have grown significantly over the last five years and they require minimal equipment: a mat, in some cases, blocks, rubber bands or straps. They’re very portable. What about gift certificates so the recipients can attend group exercise classes, get a massage, join a gym or try a few sessions with a personal trainer.
Pedometers and heart-rate monitors are capturing more consumers’ imaginations as the message takes hold that you need to move more and gradually increase the number of steps you take per day. A pedometer is a great stocking stuffer — even small hand weights people could use at home for strength training.
Gift givers can also make strides with presents of new gym shoes or suggested participation in America on the Move, an initiative that promotes adding 2,000 steps and cutting 100 calories a day. It offers free support and tracking, and a starter kit with a quick-start guide. Visit the Web site.
Whether it’s specially designed socks or gym shorts, sporty apparel that keeps the sweat at bay can make for a thoughtful gift. People need to get away from wearing old T-shirts to work out. There are materials like wicking that are comfortable, breathable and make your exercise experience more pleasant. MarketWatch Times–Leader Dec 6 2005
December 1
Holiday eating can be tough
While you’re attending the usual festivities, try and practice portion control by putting less food on your plate. A Pennsylvania State University study found that reducing serving size by 25% can help you consume as many as 800 fewer calories per day without reducing satisfaction.
Another thing you can do during the end-of-the year holidays is to go on a partial, one-day fast each week, which gives the body a break. By skipping breakfast and lunch before eating dinner that night, but remembering to drink plenty of water and fresh juices, you allow the digestive system to rest and repair. Your physical health will improve during a time when everyone else complains of the blahs and weight gain.
If you blow it …If you’re going to cheat, then you should get it over with in a one-hour period of time. Drs. Richard and Rachael Heller, authors of The Carbohydrate Addict’s Diet, say that when the body has been deprived of insulin-releasing foods high in carbohydrates (breads, pastas, sugar, and high-starch foods) for two consecutive meals-when you were being “good”— the body makes an adjustment. In other words, during one 60-minute time frame, the body can be triggered to produce only so much insulin. Continue to snack longer, and the body will enter a second phase of releasing insulin. That’s not good when you’re trying to avoid adding holiday pounds to your frame. So keep the binging under an hour. In Touch, Nov 2005
Vitamin D is essential for healthy bones and preventing osteoporosis because it aids in the absorption of calcium in the bloodstream. Vitamin D deficiency has been associated with a greater risk of hip fracture in older women. Vitamin D may protect against some cancers, specifically colon and colorectal cancer; but possibly prostrate and breast cancer as well. Several studies have indicated that vitamin D may play a role in preventing autoimmune diseases such as type 1 diabetes, rheumatoid arthritis and multiple sclerosis.
Recommendations for women and men
Ages 14 to 50 = 5 mcg (200 IU)
Ages 51 to 70 = 10 mcg (400 IU)
Over 70 = 15 mcg (600 IU)
In the absence of sunlight, some researchers believe that vitamin D intake should be closer to 25 mcg (1,000 IU). Vitamin D intake from food and supplements should not exceed 50 mcg (2,000 IU) for children and adults. Excess vitamin D levels are unlikely to result form sun exposure and dietary intake, but are generally caused by consuming too many vitamin D supplements.
Individuals at greatest risk for inadequate vitamin D intake include: Americans over age 50. The skin cannot convert vitamin D as efficiently and the kidneys are less able to convert vitamin D to the active and useable form. Fitness Matters, Sept/Oct 2005
Water is a resource that is often overlooked by those trying to loose weight. Dieting individuals can sometimes confuse hunger and thirst; they think they are hungry when they are actually dehydrated.
Drinking fluids will put a damper on hunger pains coming from the pit of the stomach. If you are trying to lose weight, drink 8 oz of water the next time you feel hungry. Having a glass of water a half-hour before lunch or dinner will act like a governor on an engine, taking the edge off your hunger pangs and preventing you from raiding the fridge. Drink two glasses 2 1/2 hours after your meal. You will feel full and will eat only when food is needed. The volume of food intake will decrease drastically. The type of craving you feel for food will also change. With sufficient water intake, we tend to crave proteins more than fattening carbohydrates.
Interesting Note: Every 24 hours, the body recycles the equivalent of 40,000 glasses of water to maintain normal physiological functions. Fluids dissipate excess heat, cool the body, and eliminate waste products. In Touch Maz