Is It Almost Here? Winter Sport Season! Are You Conditioned For It?

September is one of my favorite times of year.  It is a month that is transitional for many people when it comes to their exercise routines.  With September, comes the change of seasons, sometimes staying warm, (an 'Indian' summer) until the very end, or it can a bring on the chill of Autumn in the turn of just a couple days.


With the turning of the seasons comes the change up of workout routines.  If you are one who enjoys outdoor activities, especially cold weather activities, then the time has come to start conditioning for ski, snowboarding and snowshoe season.  Give yourself a good 4-6 weeks of consistent stretching, strength training, plyometrics, and cardio conditioning to be at peak performance for the slopes.


In my research, I found a great article written by Kathleen Leopardi-Anderson, CSCS, through NSCA (National Sports Conditioning Association).  
http://www.nsca-lift.org/perform/articles/03015.pdf     


She has put together some effective, specific exercises for your winter sport activities.  This is a great article to print out and put on your fridge for further reference.


If there are any questions on this article, feel free to leave them for me in the 'Comment' section down below my blog.


Now go get your wellness on and start your conditioning! :-)

The Seven Sins of Becoming Overweight

Most people who pack on extra pounds didn't get there overnight. It usually takes years of unhealthy habits which can be hard to overcome. Here are seven common bad habits (sins) that can contribute to weight gain and what you can do to avoid them:

1. They don't exercise regularly.

The general recommendation of trainers is a two to three cardio sessions per week of 20 to 45 minutes and two to three resistance training sessions per week of 30 to 45 minutes. Resistance training and weight bearing exercises will build muscle that help burn fat.

2. They eat most of their meals out.

"Restaurant portions are enormous and most of us were brought up to belong to the clean plate club," says LouAnn Frisch, a dietitian in Portland, Oregon. She says that Mexican and Chinese restaurants probably have the highest calorie meals, but if you must eat out: "Thai and Vietnamese foods are better. Pho soups and won-ton soups are great choices." [Pho, pronounced "fa," is a Vietnamese soup that's usually made with beef.]

3. They always eat a second portion.

"It really does take 20 minutes for your brain to catch up with your stomach. But most people consume high amounts of food in 20 minutes," says Frisch. She acknowledges that it's difficult to slow down, but suggests putting less food on your plate and skipping seconds.

4. They avoid even light activity.

The little things add up.  Instead of sitting at your desk all day, take some breaks and walk around.  Get outside and do a lap around your building.  Stability balls are great to sit on and are made to fit behind a desk. Alternate between sitting on a ball and a chair during your work day. Stability balls naturally force you to sit up straight, which helps improve your posture, which in turn can burn more calories while you are sitting.  Every little bit helps.

5. They never turn down sweets.

Frisch doesn't recommend cutting out sweets completely, just cutting down on them: "If you need chocolate, have some. Not a lot, just some. But savor it and be happy with a small portion."

6. They eat even when they're not hungry.

"Eating is a physiologically and psychologically satisfying, mood-altering experience. Most people eat, not because they are hungry, but for other reasons," says Frisch. Learn what triggers you to eat and healthier ways to reward yourself or brighten your mood.

7. They skip meals.

Researchers from the University of Massachusetts Medical School found that skipping meals can play a role in obesity. Eating fewer, larger meals may cause insulin to spike, which triggers hunger and could cause more blood sugar to be stored as fat. The study found that people who eat several, smaller meals were less likely to be obese. Overweight people may find it difficult initially to overcome their bad habits, but the results of better eating and exercise habits are very rewarding.

Sources:
American Cancer Society "Eating Patterns Linked to Obesity."
Louann Frisch RD, a Portland, Oregon dietitian who specializes in weight loss.

This information and other information on this site is intended for general reference purposes only and is not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional. No information on this site should be used to diagnose, treat, cure or prevent any medical condition. 

Health Infusion: Core Strength-Work That Middle!

Health Infusion: Core Strength-Work That Middle!: Core Strength-an essential to perform in your workouts and imperative to efficient movement function. If your core isn't strong, injuries a...

Core Strength-Work That Middle!

Core Strength-an essential to perform in your workouts and imperative to efficient movement function.  If your core isn't strong, injuries are bound to occur, especially as the chain of movement is moved to your joints.  


When referring to the 'core' the reference is not to the '6-pack' of abs that many people  are driven to have, but more to the deep set of muscles that lie within the abdominals and the back.  These set of muscles attach more specifically to your pelvis and spine and work on movements such as flexion, extension and rotation of your mid-section.


Why are these muscles so important to keep strengthened?  Because they stabilize and provide balance to our daily living activities and beyond.  From picking up pieces of equipment at work or the gym, core strengthening is essential for prevention of injuries.


There is some great equipment that can be used at home or the gym to work on your balance and strength.  By using equipment that provides an unstable surface,  your body on that equipment is forced to work against gravity and balance so it won't fall off.  Some of my favorites pieces of equipment are (linked descriptions are attached):


Stability Ball http://exercise.about.com/cs/exercisegear/a/exerciseball.htm
BOSU Trainer http://exercise.about.com/cs/exercisegear/a/bosu.htm
Foam Roller  http://exercise.about.com/library/blfoamrollerworkout.htm
Wobble Boards  http://exercise.about.com/gi/o.htm?


Yoga and Pilates are also a great class to take for core strengthening.  


Take the time to incorporate these pieces of equipment into your exercise routine for a great change-up from performing just 'ab' exercises such as crunches.  Your benefit will be greater and your body happier!

The Down-Low on Running Injuries: What You Need To Know

While summer is still here, it is a great time to get outside and run.  But there are some important precautions you should take to help prevent injury.


#1)  Buy GOOD SHOES.  Protect your feet at all times with comfortable, supportive shoes.


#2)  STRETCH.  A bit of stretching (not overstretching) before and after a run will save a lot of foot and leg ache later on.


#3)  PACE YOURSELF.  Don't overdo it.  Start with a comfortable pace and distance.  Maybe 1/2 a mile to start for the first couple of times and then increase your distance gradually.  Time yourself and see if there is an improvement on the distance ran.  It's a fun way to track your progress.


NOW.  If injuries do occur, there are some steps to take.  In my research, I found a fantastic article put out by IDEA Health and Fitness Association which couldn't be better written.  


Take a moment to read and use this great information.  Here is the link:  http://www.ideafit.com/fitness-library/understanding-running-injuries-fitness-handout  There is a place to even download the PDF if you want to keep the information.


Go enjoy your run! :-)

Indoor Cycling Class Essentials

Looking at taking a 'spinning' class?  Great Idea!  Spinning (a trademarked name, by the way) is an ideal choice for starting up a cardiovascular program indoors.  It is a great way to jump start a morning routine, take a mental break from work in the noon hour or decompress in the evening with a cool down ride.  If it's your first class, no worries!  Arrive early, let the spin instructor know it is your first time and let them help you set up properly on the bike.

As with any new cardiovascular routine, it is important to check with your doctor to make sure that you are in good health to get started, as indoor cycling classes often climb in intensity.  Most classes are usually taught in intervals, beginning with an easy spin, and gradually progressing to a higher intensity level. 

Spinning classes are instructor-led which separates indoor cycling from riding a standard stationary bike. An effective spinning instructor will lead class rides as a team unit, and should be able to push you to set personal and class goals to become a more efficient rider and become fit at the same time.

Indoor Cycling - Burn Those Calories While Setting Your Pace

Feel the caloric burn! The average person will burn anywhere from 400 to 600 calories participating in a spinning class lasting approximately 45-50 minutes, depending on the resistance set on the bike and the intensity level the instructor and you have set for yourself.   

Concerned about if you can keep up with the other participants in class?  Nothing to be concerned about, as the class allows you to tailor the intensity specifically to your fitness level. Newbies are coached to begin at an easy level to ease into class format and learn to eventually move up in speed and resistance. Participants who are seasoned will usually push themselves to reach new goals.

Courtesy of  Livestrong.com

Bike Positioning-Proper Adjustment and Using The Right Gear


Positioning your bike is imperative so as not to create injuries.   Have your instructor help you you if you have questions.


1)  Seating:  Adjust the seat forward or backward to make sure your kneecap is aligned with your mid-foot while knee is bent at 90 degrees, as well as when the foot is at the bottom of the stroke, your knee should be slightly bent.  


2) Adjust your handlebars so they are a couple of notches above the height of the seat.




Be comfortable on the seat.  What you wear will make a difference-heavy sweats or shorts will probably rub inner thighs and make it very uncomfortable for that hour.  Wear spandex for comfort-ideally bicycle shorts with padding on the backside for protecting the bum from becoming too sore. Padded gloves can help for the hands, and wearing a heart rate monitor is a fantastic way of keeping track of where your target heart rate range is during the ride.




One of the best parts of indoor cycling is not just the physical aspect of the ride, but the mental aspect as well.  Be prepared to visualize where you will be riding, adjusting your flywheel to resistances that coincide with uphill climbs, downhill sprints, and faster spins on flat terrain.  


The most important part of indoor cycling, it is FUN!  Try something new and go for it!  You  won't be disappointed.

Be In The Swim-What's Your Swimming IQ?

When it comes to exercise, there are essentially two elements that one works out in.  Obviously, AIR (Duh!), but the other is water.  And water is a whole different ballgame to exercise in.  Your body has to adapt to temperature, buoyancy and the reality of pushing through a substance. To push through that water is what were affectionately call 'swimming'.  Although, sometimes the way one strokes through the water isn't called that (can we say 'doggy paddle?) :-)  


Swimming has been around a very long time, dating back to Egyptian times where clay tablets were found with figures performing the crawl stroke in 4000BC.  Organized swimming started around the 1800's and was added to the modern Olympic Games in Athens in 1896.


The strokes of swimming have evolved greatly over the last 150 years.  When swimming for time or distance, it is important to be pushing water, not air (in the form of bubbles) for maximum benefit.  The way you move through the water efficiently is critical, especially when competing.  The top strokes used in swimming are breaststroke, backstroke, butterfly and crawl (freestyle). The breaststroke and butterfly are more difficult to execute than the backstroke and crawl. One tip is to keep your fingers closed through any stroke so as to catch and push more water through for speed and efficiency.  Another tip is when your hands enter the water on any of those strokes, so execute a slight S curve through the water-it has been shown to improve efficiency of propulsion.


Swimming is a highly effective way to burn calories, as well as build strength and endurance, especially cardiovascular endurance. "Swimming burns lots of calories, anywhere from 500-650 per hour depending on how efficiently you swim (you burn more flopping around than swimming cleanly!) and how buoyant you are (the more body fat you have, the more you float and the fewer calories it takes to swim). Very early and original research on swimming and calorie expenditure showed that swimming, regardless of the stroke, burned about 89% of the calories burned during running and 97% of the calories burned during cycling for the same time period. Stated another way, swimming burns about 11% fewer calories than running but only 3% fewer calories than biking. One important caveat about this data is that calorie expenditure is dependent on the intensity of exercise, and so it's entirely possible to burn more calories swimming than running in the same period of time as long as you swim hard enough, and particularly so if compared to running at light intensity." (http://www.medicinenet.com/swimming)


The really positive aspect to swimming is that it is low-impact on the joints, which is ideal for people who have arthritis or are in rehabilitation with an injury.  Because of the ease on the joints, one can still build muscle mass and increase their cardiovascular endurance without the   impact and stress on joints from exercising on land.


The best part is that swimming is what I call a 'lifetime' skill.  It is a skill that is normally taught as a child and can be used until one reaches the age of 100 or more.  In fact, there is a swimming category for 100-104-year-old age group in the United States Masters Swimming Program!  


In conclusion, swimming is an amazing activity to add to a regimen of weight-bearing exercises.  With such great benefits, get started today at your local athletic club or YMCA.