Archive for the ‘Fitness’ Category

Why Do Fitness Programs Fail?

Monday, June 14th, 2010

We have all seen infomercials on TV for the newest fitness program that promises to get you in great shape quickly.   These programs are so convincing that before you know it, the next thing you have done is impulsively buy that piece of equipment or program. Perhaps you used it for a week or maybe even a month, but your workout sessions drift further and further apart until you are no longer doing it.  Why is it that we often start and then stop doing these programs?

One of the reasons why exercise programs fail is because exercise is hard. Let’s face it starting an exercise program and keeping with it is not easy.  When watching the exercise professionals on TV they make it look so easy and effortless.  Exercising, especially for beginners, is not easy. Some days are easier than others, but for the most part you are going to be sore for the first couple of weeks when starting any program.

Another reason that exercise programs fail is because of a lack of time or committing to give the program the time that it requires.   The excuse I often hear is that there is not enough time in the day to exercise. I’m here to expose the excuse. In reality there is! Exercise programs do not have to be lengthy, extravagant programs done at a gym.  Exercise programs can be done in as little as 20 minutes. Don’t be afraid to start off slow.  There are many bodyweight exercises that can be done at home with no equipment that train your heart and your muscles.

A third reason that exercise programs fail is because exercise alone is not enough.  Exercise alone is not going to give you that awesome beach body seen on TV.   Your diet, what you eat and drink, is also an important component to achieving the benefits you seen in the television infomercials. Before you feel discouraged though, remember that small changes such as not drinking a can of pop a day combined with exercise can help you achieve the desired results.

Lastly, don’t forget to measure your progress with your exercise program. There are a lot of potential benefits of an exercise program in addition to changes in your weight.  You can measure weight, but don’t let that be the only thing you measure. It is important to look at how clothes are fitting, girth measurements, or percent body fat changes.

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Less Cardio, Same Results

Tuesday, June 1st, 2010

If you’re like me, then you are tired of using cardio equipment or just jogging for the aerobic portion of your workout.  What if I told you that you can get a great cardio workout and burn a lot of calories, and you will not even need a treadmill?  Well, I am here to tell you that you can through jumping rope. This chart shows the difference in calories burned  for walking, running, and jumping rope based on three different weight groups. You can see that jumping rope burns more calories than running!

150 lbs. 175 lbs. 200 lbs.
Walking-3 mph 225 Cal/Hour 262 Cal/Hour 299 Cal/Hour
Running-12 min mile 544 Cal/Hour 635 Cal/Hour 726 Cal/Hour
Jumping Rope-Moderate 680 Cal/Hour 794 Cal/Hour 907 Cal/Hour
***All are estimates from http://www.acefitness.org/calculators/physical-activity-calorie-calculator.aspx

There are some things you need to know before you begin jumping rope.  First, you need to make sure that you have the correct type and size rope.  A beaded rope for beginners is better because it holds its shape and it is easier to control.  As you progress, moving onto a vinyl rope will be beneficial as it allows for increased speed.  As far as size is concerned, stand on the rope and make sure the handles come to your armpits.  The next important variable is attire.  It is best to wear shorts, but if you do wear pants be careful not to trip on the legs of your pants.  Also, wear proper athletic shoes.  The surface you jump on is last, but certainly not the least factor.  Jumping on the carpet and grass reduces impact on your joints, but can grab onto your shoes and cause you to twist your ankle or knee.  Concrete and blacktop are going to be higher impact on your joints, but will not grab onto your shoes.  Preferably, place a piece of plywood or an exercise mat on the ground for an optimal jumping surface.

When you begin jumping rope, music can be a very helpful tool.  It can help you establish a rhythm, as well as subconsciously dictate your pace.  In most cases, the faster the music, the faster you’ll jump and you won’t even realize it.

If you are just beginning jumping rope or have experience already, but have not done it in a while, here is a workout to start with:

  1. 3 minutes as fast as you can
  2. 1 minute break
  3. 2 minute as fast as you can
  4. 1 minute break
  5. 1 minute as fast as you can
  6. 1 minute break
  7. 45 seconds as fast as you can
  8. 45 second break
  9. 30 seconds as fast as you can

10.  30 second break

11.  15 seconds as fast as you can

12.  Repeat backwards

This routine will give you 15 minutes of good cardiovascular exercise.  Once you have got it down, try and do it twice.  If you are doing resistance training, this would be perfect for a warm-up and for post-workout cardio.

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Why is Hot Dog Eating Considered a Sport?

Monday, May 24th, 2010

A sport, really?

Why is hot dog eating considered a sport? I have asked myself this question time and time again.  In my opinion, the only exercise involved in this “sport” is an exercise in gluttony.

Competitive or speed eating is an activity where participants compete against one another to consume large quantities of food in a short time. Contests are typically less than 15 minutes in length. These contests often offer $10,000 or more in prize money!!!

How did it start? Back in the day pie eating contests were common practice at county fairs. Recent popularity can be linked to televised events, such as Nathan’s Hot Dog Eating Contest, a Coney Island tradition held every year on July 4 since 1916.  The standing record?  59 hot dogs in 10 minutes….. Just Gross!

Hire a Trainer? Really? Many competitive eaters undergo personal training in order to increase their stomach capacity, as well as consumption speed and efficiency. Exercises include continuously chewing large amounts of gum in order to build jaw strength and drinking obscene amounts of water in a short time to stretch the stomach.

Retired competitive eater, Ed “Cookie” Jarvis, trained by consuming entire heads of boiled cabbage followed by drinking up to two gallons of water every day for two weeks before a contest.

The Damage Done…… What physical damages result from binge eating? Not to mention what kind of a message is this gluttonous sport sending to a society of rising obesity levels among both adults and youth?

Binge eating can cause stomach perforations in those with ulcers. Gulping down large quantities of water during training can lead to water intoxication, which dilutes electrolytes in the blood.

Stomach paralysis is also a side effect of routinely stretching your stomach beyond capacity. This can lead to the stomach’s inability to contract and empty itself. Other effects include chronic indigestion, nausea and vomiting. Fun.

Long term side effects of binge eating may include, but are not limited to heart disease, high blood pressure and cholesterol, cancer, kidney gallbladder and digestive problems, and finally type 2 diabetes.

And.… And on another note, what is really in a hot dog anyway?

HAPPY MEMORIAL DAY!!!

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The Flaws and Frustrations of the Scale

Monday, May 17th, 2010

There are a lot of things that make up one’s weight. Off the top of my head I can think of a few structures that make up one’s weight; bones, muscles, blood, the food in the digestive tract, and the fluid in the bladder are some of the components of one’s weight. From this list, it is easy to see that the weight of many of these fluctuates up and down, and therefore so does one’s body weight. Let’s talk about a couple of them and how their weight changes.

Bones: Ok, maybe the weight of bones does not change very much, but if you have been doing some bone loading exercises such as jumping jacks or jogging, their strength and density will increase. This can result in an increased weight from healthy bone tissue.

Food in the digestive tract: This is where we are going to start to see some potentially huge fluctuations in weight. It can take anywhere from 24 to 72 hours for the entire process of digestion. If you ate a larger meal a couple of days ago, your weight may reflect this increase. If you weigh yourself daily, this change can have a frustrating impact. Especially, if you feel like you really monitored your calorie intake yesterday.

Fluid in the bladder: You have probably heard it is best to weigh-in at the same time of day, in the same clothes (or lack thereof), and after you have emptied your bladder. These suggestions are an attempt to reduce some of the variables that are inherent in measuring weight. Your bladder can hold up to 600 mL of fluid. This is 10 ounces or a little over one-half of a pound. On the scale, when you are counting every decimal, a .5 difference is enough to frustrate. The same is true for weighing yourself before or after a workout. Weight loss as a result of sweating is often visible on the scale. For many endurance athletes, they are told to weigh-in before their workout and after to see how much water they lost in sweat. This is then their guide to replacing water and staying hydrated. The common recommendation is to drink 16 ounces of water for every pound lost to stay hydrated. This recommendation may not be true for everybody.

Bottom line, when you are trying to lose weight, using the scale as your sole source of feedback on progress is a flawed and frustrating method. Consider adding a couple of other ways to monitor your progress in addition to the scale. Consider having your body fat measured with the calipers or bioelectrical impedance, consider fitness testing to see if your endurance and strength have increased, and consider measuring your waist circumference every 30 days (use your belly button as a landmark so you’ll be able to compare each time).

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A Sports Bra For All! – Part Two

Friday, April 23rd, 2010

From last post you learned how to find the right size for your sports bra. Now that you have your size, you need to decide which style is best. There are three basic sports bra construction styles:

  1. Compression Sports Bras (the one piece style that you pull on over your head) are the most popular style. This bra compresses against your chest allowing for minimal or no-bounce movement. This style is most suited for women with small to medium sized breasts (A-B cups). These tend to come in general sizes, such as small, medium, large vs. band/cup sizes.
  2. Encapsulated or Natural-Shaping Sports Bras are best suited for larger busted women, usually a C-cup or higher. These look more like a normal bra with fasteners in the front or back and may have underwire. This style encapsulates each breast in an individual cup. The encapsulated sports bra is the best choice for larger-breasted women (C-cup and up) or plus sized women.
  3. Compression/Encapsulation Sports Bras are a combination of the previous two bras. They encapsulate and compress the breast tissue against the chest. They can be pulled over the head or closed with fasteners. This style is ideal for women with medium to large breasts, usually C through DD cups.

Finding the Right Fit:

  • The straps fit snug against the skin, but aren’t so tight that they dig in. You should be able to slide two fingers underneath—from the front to the back of the straps with ease.
  • The band lies snug and flat against around the front, sides, and back of your ribcage. It should not ride up. You should be able to slide one finger easily under the band.
  • Your breasts fit within the cups. In other words, any bulging from the top or sides is an indication that the cup size is too small.
  • The fabric does not gather or bunch in the cup, especially on top. Excess fabric is an indication that the cup is too big and will not provide adequate support. This can also cause chafing during activity.

A few more construction details to consider:

  • Moisture-wicking fabrics, such as Dri-FIT and CoolMax, pull sweat away from the body to keep you dry and minimize chafing. Minimal seams or covered seams, especially in the cups also prevent irritation.
  • Deep armholes allow for range of motion and minimal chafing.

You’ve found a bra that fits your requirements, but you’re not done yet. Test it out in the fitting room. Do jumping jacks or jog in place to make certain the bra provides control, support, and comfort without rubbing you the wrong way.

The sports bra should be an integral part of every woman’s workout wardrobe. While finding the right one can take time, you’ll be amazed how much better you will feel while exercising once you do!

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If the Shoe Fits…Get It!

Monday, March 22nd, 2010

Whether you’re a marathon runner, gym rat, or a jazzerciser- finding the right shoe is imperative. Not only will that enhance your performance, but it can also prevent injury.

How are different shoes different? Each type of shoe is designed to support the area of the foot under the most stress during the specific activity.

  1. Running shoes: are designed for forward, high impact motions.  They should have good traction, cushioning, flexibility and stability in the heel.
  2. Walking shoes: should be light, breathable, shock absorbent, and have smooth tread and curved soles to facilitate the rocking motion of walking.
  3. Court shoes: are used for basketball, volleyball, and racket sports.  They’re designed for lateral and forward / backward motion and are heavier and stiffer.  A good pair will have strong outer soles and reinforcement under the toes to support stop and go movements.
  4. Cross trainers: combine the multiple characteristics above in one shoe.  They provide cushioning, heel support, are light weight, and have ankle support and stability. They have  lateral support and are made to move you side to side as well as front and back.  However, they aren’t as good as more specialized shoes are in their area of specialization.

What to look for when buying shoes:

  1. Shop at the end of the day: Shoes need to fit when your feet are their biggest.  Otherwise, blisters and calluses may develop.
  2. Try shoes with socks for that activity. Some socks are thicker than others and require more space.
  3. Wiggle your toes: You should be able to freely wiggle all your toes.  The space between the longest toe and the edge of the shoe should be thumb’s width.
  4. Shoes should be comfortable right away: No break in period should be needed.  If they aren’t comfortable the minute you put them on, they are not the right shoes.
  5. Know your feet: Shoes should support your walking pattern and arch height. If you’re unsure, go to a shoe specialty store and ask a professional. There are multiple tests some shoe stores perform to help you pick the perfect fit for your activity.

Did you know? Athletic should be replaced every 5-6 months (or 400-600 miles). If the tread (on the outer sole) is worn or if the sides are worn to the point that your shoe leans one way or the other, it’s time for a new pair. You will get longer wear out of your shoes if you wear them in a rotation. Not wearing shoes on consecutive days allows the shoe time to bounce back after hitting the pavement, thus they will not wear as quickly.

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No-Equipment-Necessary Workouts

Monday, February 15th, 2010

A body weight workout is perfect for people on a budget, who travel often, who prefer home workouts, and who want to add variety to their regular exercise routine. The best part about it is no expensive equipment is needed.

Start your workout with a 5-10 minute warm-up. This can be walking, marching in place, or stepping side to side. The goal of the warm up is to get your blood circulating and raise body temperature to prepare for exercise. Then pick your favorite “no equipment necessary” exercises to create your own custom workout plan. There are many examples below.  Cool down with five or more minutes of stretching.

- WALKING or JOGGING IN PLACE (cardio): If the weather isn’t nice, you can just as easily get an effective workout walking in place at home. If you would like, there are many DVD’s with walking/jogging routines for indoors. The only equipment you will require is a good pair of shoes to eliminate stress to your legs.

- JUMPING JACKS (cardio): They are great cardio and good for warming up, too.

- DANCING (cardio): Dancing is great for your heart and can lift your spirits as well!

- STAIRS (cardio + legs): Using steps in your home do repetitions and tone your leg muscles.

- SIDE LUNGES (legs): Stand with feet wider then shoulder-width, toes turned slightly outward. Sink into your right leg as deep as you can without moving your left foot. Then, push yourself back up and repeat the movement with your left leg. Alternate side to side until you’ve completed 10 reps per leg. Keep your chest lifted up.

- WALL SIT (legs): With your back against a wall, and your feet about 2 feet away from the wall, slide down until your knees are at a 90 degree angle. Hold as long as you can.

- PUSH-UPS (chest): Hands are a little wider than your shoulders, put your toes (or knees) on the floor, raise up into an arms-extended position. Slowly lower yourself until your chest hovers above the floor, return to the starting position and repeat. (Pushups can also be done standing and leaning forward into a wall for those who are not comfortable on the floor).

-  CLOSE-GRIP PUSH-UP (triceps): ADVANCED Do these the same as you do the regular push-ups, except bring your hands closer so that your thumbs and index fingers form a triangle beneath your chest. As you descend, your elbows will point outward; once your chest comes in light contact with your hands, slowly return to the starting position and repeat.

- CHAIR DIPS (triceps): You’ll need a chair, (or a bed and a chair or a counter, etc…) for this one. Sit on the chair with your hands palm down and gripping the edge of the chair. Slide forward just far enough that your behind clears the edge of the chair and lower yourself so your elbows are at 90 degrees. Do as many repetitions as you can.

- REVERSE CRUNCH (abs): Lie on your back with your hands out to your sides, and bend your knees. Bring your knees toward your head until your hips come up slightly off the floor (don’t rock). Hold one second and repeat.

- PLANK (total body + core): Get into push-up position on hands and toes, or on elbows and toes. Contract your abdominal muscles (and core). Keep your back straight (don’t collapse in the middle) and hold this position for as long as you can.

If you are motivated and a little creative, you can get a full body workout anytime, anywhere.

**Check with your doctor before beginning any exercise program and always listen to your body.

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Exercising While Pregnant

Monday, February 1st, 2010

For many years, it was thought that engaging in exercise while pregnant was not good for the baby.  We now know that is a myth. The truth is that exercising while pregnant is great for both the mother and the child. There are many benefits to remaining active during your pregnancy. You will sleep better, your delivery will be easier, returning to your pre-pregnancy weight will happen faster, and the boost of energy and “feel good” endorphins from your workouts will improve your mood. Try taking a walk around the block or doing a couple of yoga stretches to see how your body feels afterwards.  These benefits also apply even if you are not pregnant.

The core muscles are specifically important to exercise while pregnant.  These muscles include the muscles that are supporting the baby and are going to be used during the delivery. Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder, and bowel.  These muscles can be worked by contracting the pelvic core muscles. For example, when you stop your stream of urine, you are using these muscles. You can contract these muscles anytime, hold the contraction for three to four seconds and then relax.  Repeat ten to twelve times. You can repeat this exercise several times a day.

The lower back is often the forgotten part of the core.  When pregnant it is important to work this muscle group because it compensates for the extra weight. It is also important to work these muscles before becoming pregnant to condition them. My personal favorite lower back exercise is The Pointing Dog.  Kneeling on all fours, lift one arm straight out in front of you, then lift the opposite leg straight out behind you, hold for 3-5 seconds and return to starting position. Then repeat with the opposite side.  Perform 10 repetitions. As your pregnancy progresses, modify this exercise as you may not feel comfortable getting down on the floor.  Stand at the edge of a desk or table and put one hand on top of the table, and do the same as you would on the floor.  It is important that if you start feeling strain on your lower back that you do not do any lower back exercises.

A pool is a great exercise tool when you are pregnant. The water adds resistance to all of your movements.  Swimming raises your heart rate without the impact of other cardiovascular exercises. A few other exercises that are low impact and great during pregnancy are stretching, walking, pregnancy yoga, and low impact aerobics.

During pregnancy, there are some exercises that involve risk. Avoiding these types of exercises until after you deliver is a good idea. Exercises that involve balance, pose a risk of falling and injuring the baby, so hold off until after you deliver. Heavy lifting should also be taken out of your workout routine because you do not want to take any chances of straining the muscles that are used to support and deliver the baby. It is not safe to start an exercise program if you were not doing a constant exercise program before the pregnancy. It is recommended that you consult with your doctor before starting a new program. So check with your doctor first, and then once you have the A-OK, prepare to enjoy the many benefits of exercise (whether you are pregnant or not)!

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Why is Physical Fitness Important?

Monday, January 4th, 2010

Would you like to have more energy throughout the day?   Would you like to feel better about yourself? Would you like to eat a cookie and not feel guilty? If these are questions you ask yourself every day, we have the answer; exercise! Yes, just a few minutes a day could lead you to a better quality of life.

Every day, you hear how important physical fitness is for you, but why is it important? And how much exercise do you need to do to see the benefits? There are numerous ways you can be physically active including walking the dog, dancing, biking and even doing household chores. According to the American Heart Association, 30 minutes of moderate-intensity activity most days of the week will show benefits.

Many of us use physical fitness as a method for weight management. No matter what your weight, regular exercise aids in weight loss and maintenance of a healthy weight. And, routine exercise reduces your risk of developing heart disease, diabetes, high blood pressure, and several types of cancer, not to mention it may help reduce lower back pain. Sounds like you will be able to make that round of golf on Saturday!

Want more reasons why exercise is important? How about sleep? People who exercise regularly fall asleep faster and sleep longer compared to those who do not exercise regularly. Being well rested will boost your immune system and you will not have to worry about sick days anymore. Oh yeah, and if you are stressed and in a bad mood, get on the treadmill. Thanks to the chemicals released in the brain during exercise, feelings of depression, stress and anger are thrown by the wayside.

The bottom line is that many problems associated with aging such as disease, increased body fat, and loss of bone mass and strength are due to a sedentary lifestyle. There is no “magic pill” but improving your physical fitness level is the next best thing.

So are you convinced? The first step to any physical fitness plan is to consult with your doctor to make sure you are healthy enough to begin exercising. Next, find an activity you enjoy doing and make exercise a joy and not a burden. We all have one life, why not make the most of it and let exercise help you live a longer and healthier one.

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