There are more myths and misconceptions about strength training than any other area of fitness. While research continues to uncover more and more reasons why working out with weights is good for you, many women continue to avoid resistance training for fear of developing muscles of Herculean proportions. Other women have tried it and been less than thrilled with the results. “Don’t worry,” people say. “Women can’t build muscle like men. They don’t have enough testosterone.” This is, in fact, only partly true. Many women, believing they wouldn’t build muscle, hit the gym with a vengeance and then wondered why, after several weeks of resistance training, their clothes didn’t fit and they had gained muscle weight.
The truth is, not everyone responds to training in quite the same way. While testosterone plays an important role in muscle development, the answer to why some men and women increase in muscle size and others don’t lies within our DNA. We are predisposed to respond to exercise in a particular way, in large part because of our genetics. Our genetic makeup determines what types of muscle fibers we have and where they are distributed. It determines our ratio of testosterone to estrogen and where we store body fat. And it also determines our body type.
A Question of Body Type
All women fall under one of three body classifications, or are a combination of types. Mesomorphs tend to be muscular, endomorphs are more rounded and voluptuous and ectomorphs are slim or linear in shape. Mesomorphs respond to strength training by building muscle mass much faster than their ectomorphic counterparts, even though they may be following identical training regimens. Endomorphs generally need to lose body fat in order to see a change in size or shape as a result of strength training. Ectomorphs are less likely to build muscle mass but will become stronger as a result of resistance training.
Building Just Your Heart Muscle
One of the fundamental principles of strength training is that if you overload a muscle, you will increase its size. With aerobic training, the overload is typically your body weight. Activities such as step training or stair climbing result in changes in the size and shape of the muscles of the lower body. Increasing the height of the step or adding power movements increases the overload. For those concerned about building muscle, it would be better to reduce the step height or lower the impact of the movements. While this may reduce the aerobic value of the workout, it also will decrease the amount of overload on the muscles, making it less likely that you will build more muscle.
Training by the Rules
When it comes to strength training, the old rule still applies: To get stronger, work with heavier weights and perform fewer repetitions. To promote endurance, use lighter weights and complete more repetitions. It’s encouraging to note that just like men, most women will experience a 20 to 40% increase in muscular strength after several months of resistance training. Understanding your body type and how you might respond to exercise can help you set realistic goals and expectations. Avoid comparisons to others you see, at the gym or elsewhere, and remember that no two people are alike. Focus on how good exercise makes you feel rather than how you would like to look. Accepting our bodies for what they are is a great way to get rid of the guilt or pressure we often feel to look a certain way.
Wednesday, March 31, 2010
Monday, March 29, 2010
Eat Well to Stay Motivated and Energized
Do you have trouble exercising at noon or after work, even though you’re truly committed to exercise and it’s the only time you have to work out? Do you feel so exhausted that you just can’t face the gym?
Your diet—rather than simple sloth—may be the problem.
If you tend to skip meals in an attempt to save calories, you may be robbing yourself of important fuel for your workouts. While skipping meals may temporarily make your stomach feel flatter, doing so can also leave you feeling tired, irritable and unfocused.
Then you’ll be tempted to forego your noontime workout, or go home, eat and stretch out on the couch in front of the TV after work.
If, however, you follow some simple, sensible dietary practices throughout your day, you’ll get that workout done. And rather than feeling lightheaded and exhausted afterward, you’ll be energized and refreshed.
Stay With Feel-good Foods
One key to staying motivated to exercise is to keep the amount of sugar in your blood—and thus, your energy level—stable. You can best do that by eating a series of small meals throughout the day—as many as five or six—that are composed of complex carbohydrates such as whole-grain breads or crackers, beans and other vegetables and fruit.
If you plan ahead and make time for grocery shopping, you can easily pack some simple meals and snacks to take to work with you.
Eating complex carbohydrates helps keep your blood sugar stable because they are digested and absorbed slowly into the blood and don’t require your pancreas to produce much insulin.
Refined carbohydrates, such as potato chips, doughnuts and cookies, are absorbed very quickly and trigger the pancreas to produce large amounts of insulin. So, while they may give you an initial boost, your energy will drop off quickly, and your mood will follow.
The amount of sugar in your blood is also related to the amount of serotonin in your brain. Serotonin is an important chemical called a neurotransmitter that helps to regulate mood.
If your level of serotonin is where it should be, you’ll have a sense of well-being and confidence—and feel ready to tackle the treadmill. Should it drop, you may feel tired and depressed.
If you often experience a craving for carbs, this may be your brain’s way of telling you it needs more serotonin.
Cut the Caffeine
What about caffeine? Good question. Many athletes rely on caffeine for the initial kick it can provide.
Remember, though, that caffeine can also affect the amount of insulin, and thus, sugar, in your blood. Further, excessive intake of caffeine can cause dehydration, which can also sap your energy.
While drinking a caffeinated beverage may help get you to the gym, within an hour you may feel tired and too lightheaded to complete your workout, or to do it well.
If you plan to engage in running or another highly vigorous activity, remember that some forms of caffeine, coffee in particular, can lead to mild gastronomical distress, as can some bulky foods.
So, you’d be wise to limit the amount of coffee, tea and soda that you drink for a number of reasons.
Suppose you’re an early bird, and your best time to work out is in the morning before you go to work. For quick energy, drink some juice upon rising and avoid coffee.
Once you’ve completed your workout, have a more solid breakfast of whole-wheat cereal or toast and fruit to fuel your concentration for the morning’s work. If you work out and eat too lightly, chances are you’ll get “the drowsies” by 2 p.m., if not sooner.
Keep in mind that finding the right combination of food and drink to energize your workout—whatever time of day you choose—may take some experimenting. It all depends upon your individual tastes and your metabolism.
With a little patience, an open mind and a little creativity, you’ll determine which foods suit you best.
You’ll keep your motivation to exercise if you:
• Have a glass of juice to boost your energy before a morning workout
• Eat a breakfast that includes whole grains and fruit or fruit juice
• Eat small, frequent small meals and snacks during the day to maintain your blood sugar
• Make sure to have a light, healthy snack an hour before your noon or after-work workout
• Stay hydrated, keeping a water bottle at your desk at work
• Limit—or eliminate—the amount of caffeine in your diet
Your diet—rather than simple sloth—may be the problem.
If you tend to skip meals in an attempt to save calories, you may be robbing yourself of important fuel for your workouts. While skipping meals may temporarily make your stomach feel flatter, doing so can also leave you feeling tired, irritable and unfocused.
Then you’ll be tempted to forego your noontime workout, or go home, eat and stretch out on the couch in front of the TV after work.
If, however, you follow some simple, sensible dietary practices throughout your day, you’ll get that workout done. And rather than feeling lightheaded and exhausted afterward, you’ll be energized and refreshed.
Stay With Feel-good Foods
One key to staying motivated to exercise is to keep the amount of sugar in your blood—and thus, your energy level—stable. You can best do that by eating a series of small meals throughout the day—as many as five or six—that are composed of complex carbohydrates such as whole-grain breads or crackers, beans and other vegetables and fruit.
If you plan ahead and make time for grocery shopping, you can easily pack some simple meals and snacks to take to work with you.
Eating complex carbohydrates helps keep your blood sugar stable because they are digested and absorbed slowly into the blood and don’t require your pancreas to produce much insulin.
Refined carbohydrates, such as potato chips, doughnuts and cookies, are absorbed very quickly and trigger the pancreas to produce large amounts of insulin. So, while they may give you an initial boost, your energy will drop off quickly, and your mood will follow.
The amount of sugar in your blood is also related to the amount of serotonin in your brain. Serotonin is an important chemical called a neurotransmitter that helps to regulate mood.
If your level of serotonin is where it should be, you’ll have a sense of well-being and confidence—and feel ready to tackle the treadmill. Should it drop, you may feel tired and depressed.
If you often experience a craving for carbs, this may be your brain’s way of telling you it needs more serotonin.
Cut the Caffeine
What about caffeine? Good question. Many athletes rely on caffeine for the initial kick it can provide.
Remember, though, that caffeine can also affect the amount of insulin, and thus, sugar, in your blood. Further, excessive intake of caffeine can cause dehydration, which can also sap your energy.
While drinking a caffeinated beverage may help get you to the gym, within an hour you may feel tired and too lightheaded to complete your workout, or to do it well.
If you plan to engage in running or another highly vigorous activity, remember that some forms of caffeine, coffee in particular, can lead to mild gastronomical distress, as can some bulky foods.
So, you’d be wise to limit the amount of coffee, tea and soda that you drink for a number of reasons.
Suppose you’re an early bird, and your best time to work out is in the morning before you go to work. For quick energy, drink some juice upon rising and avoid coffee.
Once you’ve completed your workout, have a more solid breakfast of whole-wheat cereal or toast and fruit to fuel your concentration for the morning’s work. If you work out and eat too lightly, chances are you’ll get “the drowsies” by 2 p.m., if not sooner.
Keep in mind that finding the right combination of food and drink to energize your workout—whatever time of day you choose—may take some experimenting. It all depends upon your individual tastes and your metabolism.
With a little patience, an open mind and a little creativity, you’ll determine which foods suit you best.
You’ll keep your motivation to exercise if you:
• Have a glass of juice to boost your energy before a morning workout
• Eat a breakfast that includes whole grains and fruit or fruit juice
• Eat small, frequent small meals and snacks during the day to maintain your blood sugar
• Make sure to have a light, healthy snack an hour before your noon or after-work workout
• Stay hydrated, keeping a water bottle at your desk at work
• Limit—or eliminate—the amount of caffeine in your diet
Thursday, March 25, 2010
The Best Time to Workout
Contrary to popular belief, women aren’t the only ones with biological clocks. Everyone has them, and we all heed their ticking on a daily basis. If you are a regular exerciser, you may have already determined your most productive time to exercise and follow a routine that works best for you. On the other hand, if your exercise time varies from day to day, and it’s wearing you out instead of pumping you up, you may be interested in the work of scientists who are studying the proverbial internal clock and how to best determine what time of day you should schedule your workouts.
Rhythm: It’s Not Just for Dancing
The secret appears to lie in circadian rhythms, the daily cycles that the human body follows. These rhythms originate in the hypothalamus and regulate everything from body temperature and metabolism to blood pressure.
The rhythms result from the firing rate of neurons. They have conformed to the 24-hour light-to-dark cycle, and may be regulated and re-regulated each day according to the environment.
Warm Is Better
It is the influence of circadian rhythms on body temperature that seems to yield the most control over the quality of a workout. When body temperature is at its highest, your workouts will likely be more productive; when your temperature is low, chances are your exercise session may be less than optimal.
Body temperature is at its lowest about one to three hours before most of us wake up in the morning, in contrast to late afternoon when body temperature reaches its peak. (To determine your own circadian peak, refer to the box to the right.)
Studies have consistently shown that exercise during these late-in-the-day hours produces better performance and more power. Muscles are warm and more flexible, perceived exertion is low, reaction time is quicker, strength is at its peak and resting heart rate and blood pressure are low.
Don’t Fix It If It’s Not Broken
First of all, don’t change your schedule if you feel good beginning your day with exercise. Everyone agrees that exercise at any time is better than no exercise at all. In fact, people who exercise in the morning are more successful at making it a habit.
And, though it has been suggested that morning exercise may put some people at higher risk for heart attack, further research indicates that there is simply a generalized increased risk of heart attacks in the morning. If your schedule favors an early workout, emphasize stretching and a good warm-up to ensure that your body is ready for action.
Other Considerations
If stress relief is your goal, exercise always works, all the time. And if you’re wondering when it’s best to train for an upcoming event, it all depends on what time you’ll actually be competing. If an upcoming marathon begins at 7:00 a.m., try training at that time of day.
Though training at any time of day will raise performance levels, research has shown that the ability to maintain sustained exercise is adaptive to circadian rhythms. In other words, consistently training in the morning will allow you to sustain exercise during a morning marathon longer than if you train in the evening.
Rhythm: It’s Not Just for Dancing
The secret appears to lie in circadian rhythms, the daily cycles that the human body follows. These rhythms originate in the hypothalamus and regulate everything from body temperature and metabolism to blood pressure.
The rhythms result from the firing rate of neurons. They have conformed to the 24-hour light-to-dark cycle, and may be regulated and re-regulated each day according to the environment.
Warm Is Better
It is the influence of circadian rhythms on body temperature that seems to yield the most control over the quality of a workout. When body temperature is at its highest, your workouts will likely be more productive; when your temperature is low, chances are your exercise session may be less than optimal.
Body temperature is at its lowest about one to three hours before most of us wake up in the morning, in contrast to late afternoon when body temperature reaches its peak. (To determine your own circadian peak, refer to the box to the right.)
Studies have consistently shown that exercise during these late-in-the-day hours produces better performance and more power. Muscles are warm and more flexible, perceived exertion is low, reaction time is quicker, strength is at its peak and resting heart rate and blood pressure are low.
Don’t Fix It If It’s Not Broken
First of all, don’t change your schedule if you feel good beginning your day with exercise. Everyone agrees that exercise at any time is better than no exercise at all. In fact, people who exercise in the morning are more successful at making it a habit.
And, though it has been suggested that morning exercise may put some people at higher risk for heart attack, further research indicates that there is simply a generalized increased risk of heart attacks in the morning. If your schedule favors an early workout, emphasize stretching and a good warm-up to ensure that your body is ready for action.
Other Considerations
If stress relief is your goal, exercise always works, all the time. And if you’re wondering when it’s best to train for an upcoming event, it all depends on what time you’ll actually be competing. If an upcoming marathon begins at 7:00 a.m., try training at that time of day.
Though training at any time of day will raise performance levels, research has shown that the ability to maintain sustained exercise is adaptive to circadian rhythms. In other words, consistently training in the morning will allow you to sustain exercise during a morning marathon longer than if you train in the evening.
Tuesday, March 23, 2010
Rethinking the Role of Soy After Menopause
Soy is commonly recommended to post-menopausal women for its estrogenic properties. Consequently, it is believed by some to potentially inhibit menopausal symptoms, reduce the risk of body fat gain, and improve heart disease risk in this population. Although previous studies may support such beliefs, two recent studies have reported that soy is ineffective.
Researchers studied the effects of soy isoflavones on the body composition of 229 post-menopausal non-obese women. Participants were randomly assigned to consume a once daily tablet that contained either 80 mg or 120 mg of soy isoflavone, or placebo for 12 months.
In addition to recording changes in body composition, appetite-controlling hormones such as insulin, leptin, ghrelin and adiponectin were assessed. Although the soy did significantly affect some hormones, researchers determined that only one factor influenced changes in body fat; the amount of dietary fat consumed. Hence, soy does not appear to have a significant impact on body fat.
In a second study published in the same journal, researchers determined that soy isoflavones did not improve the lipid profile in post-menopausal women with mildly high cholesterol. Sixty-two women were recruited to eat either soy-based foods or control-foods for 1 year.
After 12 months, participants on the soy-based diet saw slight increases in both total cholesterol and HDL cholesterol, but no changes in LDL or triglycerides were apparent. Because the changes did not achieve levels of significance it was determined that soy is not beneficial to reducing heart disease risk in post-menopausal women.
Although soy remains an adequate source of protein, there are definitive limitation to its use in the treatment of menopausal symptoms and consequences that include fat-weight gain and increased heart disease risk.
Researchers studied the effects of soy isoflavones on the body composition of 229 post-menopausal non-obese women. Participants were randomly assigned to consume a once daily tablet that contained either 80 mg or 120 mg of soy isoflavone, or placebo for 12 months.
In addition to recording changes in body composition, appetite-controlling hormones such as insulin, leptin, ghrelin and adiponectin were assessed. Although the soy did significantly affect some hormones, researchers determined that only one factor influenced changes in body fat; the amount of dietary fat consumed. Hence, soy does not appear to have a significant impact on body fat.
In a second study published in the same journal, researchers determined that soy isoflavones did not improve the lipid profile in post-menopausal women with mildly high cholesterol. Sixty-two women were recruited to eat either soy-based foods or control-foods for 1 year.
After 12 months, participants on the soy-based diet saw slight increases in both total cholesterol and HDL cholesterol, but no changes in LDL or triglycerides were apparent. Because the changes did not achieve levels of significance it was determined that soy is not beneficial to reducing heart disease risk in post-menopausal women.
Although soy remains an adequate source of protein, there are definitive limitation to its use in the treatment of menopausal symptoms and consequences that include fat-weight gain and increased heart disease risk.
Monday, March 22, 2010
Exercise and Asthma
Asthma is an increasingly common lung disease in the U.S. People who have asthma have inflamed and highly irritable airways. When the airways are exposed to irritants, they narrow, making breathing more difficult. Signs of asthma include wheezing, coughing, chest tightness and difficulty breathing, especially at night and early in the morning. Common irritants include tobacco smoke, air pollution, viral infection and allergens like dust mites and cat dander. Vigorous exercise also can act like an irritant by triggering airway spasm and narrowing. This is referred to as exercise-induced asthma.
The ABCs of Exercise-induced Asthma:
About five to 10 minutes into a strenuous soccer game you start to cough and feel short of breath. You tell yourself that you’re out of shape and recommit to your resolution to participate in vigorous cardiovascular exercise at least three days per week. But then, the next time and the time after that the same feelings of difficulty breathing set in. You finally go visit your doctor, who tells you that you have asthma. But this only happens with exercise, you say. If that’s the case, you’re one of 5 to 10% of people with asthma who only experience symptoms with exercise. On the other hand, 90% of people with asthma have exercise-induced symptoms. Exercise-induced asthma attacks may start during exercise or shortly after exercise. These episodes tend to be shorter than attacks with other triggers. Many people with asthma avoid exercise, thinking it will do more harm than good. The truth is that people with asthma can experience the same benefits from exercise as everyone else. And with the proper precautions, the risks are significantly lessened.
Exercising With Asthma
First, have a thorough medical evaluation and obtain your doctor’s permission before beginning an exercise program. Your doctor will probably prescribe you a medicine to help keep your airways open during exercise. For example, you may be instructed to take albuterol, a short-acting inhaled bronchodilator, 15 minutes before exercise to prevent symptoms for up to about four hours.
Once you receive clearance from your doctor, consider the following exercise guidelines:
• Always have medication nearby for use in the event of an asthma attack. Be aware of early signs of an asthma attack, such as shortness of breath and coughing.
• Take extra time (aim for 15 minutes) to warm up before exercising. This helps the airway retain a more normal size.
• Prolong your cool-down. The second most likely time to experience an exercise-induced asthma attack is in the five to 10 minutes after exercise. By gradually decreasing intensity, you reduce your risk.
• Be aware of your exercise environment. Avoid exposure to other asthma triggers such as pollen and pollution when exercising. A warm and humid environment (like that in a pool) reduces exposure of the lungs to cool, dry air—the suspected cause of exercise-induced asthma.
• Consider exercising at the lower end of your target heart-rate range and incorporating intervals for high-intensity training to minimize your risk of an asthma attack. Choose exercises least likely to trigger an attack, such as pool swimming and walking.
• Maintain adequate hydration. This will decrease mucous accumulation in the airways, thus reducing risk for an asthma attack or a future infection like bronchitis or pneumonia.
• Maximize air exchange with diaphragmatic breathing. Inhale deeply through your nose and exhale through your mouth. With each inhalation you should see or feel your belly rise.
• Rest when necessary and listen to what your body is telling you.
Keep Your Options Open
Asthma does not equate to an inactive life. In fact, six-time Olympic gold medalist Jackie Joyner–Kersee achieved the highest levels of athletic success despite having asthma. As long as you and your physician are comfortable with your level of activity, nothing should keep you from doing the activities that keep you happy and healthy.
In Health & Wellness,
Tammie
The ABCs of Exercise-induced Asthma:
About five to 10 minutes into a strenuous soccer game you start to cough and feel short of breath. You tell yourself that you’re out of shape and recommit to your resolution to participate in vigorous cardiovascular exercise at least three days per week. But then, the next time and the time after that the same feelings of difficulty breathing set in. You finally go visit your doctor, who tells you that you have asthma. But this only happens with exercise, you say. If that’s the case, you’re one of 5 to 10% of people with asthma who only experience symptoms with exercise. On the other hand, 90% of people with asthma have exercise-induced symptoms. Exercise-induced asthma attacks may start during exercise or shortly after exercise. These episodes tend to be shorter than attacks with other triggers. Many people with asthma avoid exercise, thinking it will do more harm than good. The truth is that people with asthma can experience the same benefits from exercise as everyone else. And with the proper precautions, the risks are significantly lessened.
Exercising With Asthma
First, have a thorough medical evaluation and obtain your doctor’s permission before beginning an exercise program. Your doctor will probably prescribe you a medicine to help keep your airways open during exercise. For example, you may be instructed to take albuterol, a short-acting inhaled bronchodilator, 15 minutes before exercise to prevent symptoms for up to about four hours.
Once you receive clearance from your doctor, consider the following exercise guidelines:
• Always have medication nearby for use in the event of an asthma attack. Be aware of early signs of an asthma attack, such as shortness of breath and coughing.
• Take extra time (aim for 15 minutes) to warm up before exercising. This helps the airway retain a more normal size.
• Prolong your cool-down. The second most likely time to experience an exercise-induced asthma attack is in the five to 10 minutes after exercise. By gradually decreasing intensity, you reduce your risk.
• Be aware of your exercise environment. Avoid exposure to other asthma triggers such as pollen and pollution when exercising. A warm and humid environment (like that in a pool) reduces exposure of the lungs to cool, dry air—the suspected cause of exercise-induced asthma.
• Consider exercising at the lower end of your target heart-rate range and incorporating intervals for high-intensity training to minimize your risk of an asthma attack. Choose exercises least likely to trigger an attack, such as pool swimming and walking.
• Maintain adequate hydration. This will decrease mucous accumulation in the airways, thus reducing risk for an asthma attack or a future infection like bronchitis or pneumonia.
• Maximize air exchange with diaphragmatic breathing. Inhale deeply through your nose and exhale through your mouth. With each inhalation you should see or feel your belly rise.
• Rest when necessary and listen to what your body is telling you.
Keep Your Options Open
Asthma does not equate to an inactive life. In fact, six-time Olympic gold medalist Jackie Joyner–Kersee achieved the highest levels of athletic success despite having asthma. As long as you and your physician are comfortable with your level of activity, nothing should keep you from doing the activities that keep you happy and healthy.
In Health & Wellness,
Tammie
Exercise and Asthma
Asthma is an increasingly common lung disease in the U.S. People who have asthma have inflamed and highly irritable airways. When the airways are exposed to irritants, they narrow, making breathing more difficult. Signs of asthma include wheezing, coughing, chest tightness and difficulty breathing, especially at night and early in the morning. Common irritants include tobacco smoke, air pollution, viral infection and allergens like dust mites and cat dander. Vigorous exercise also can act like an irritant by triggering airway spasm and narrowing. This is referred to as exercise-induced asthma.
The ABCs of Exercise-induced Asthma:
About five to 10 minutes into a strenuous soccer game you start to cough and feel short of breath. You tell yourself that you’re out of shape and recommit to your resolution to participate in vigorous cardiovascular exercise at least three days per week. But then, the next time and the time after that the same feelings of difficulty breathing set in. You finally go visit your doctor, who tells you that you have asthma. But this only happens with exercise, you say. If that’s the case, you’re one of 5 to 10% of people with asthma who only experience symptoms with exercise. On the other hand, 90% of people with asthma have exercise-induced symptoms. Exercise-induced asthma attacks may start during exercise or shortly after exercise. These episodes tend to be shorter than attacks with other triggers. Many people with asthma avoid exercise, thinking it will do more harm than good. The truth is that people with asthma can experience the same benefits from exercise as everyone else. And with the proper precautions, the risks are significantly lessened.
Exercising With Asthma
First, have a thorough medical evaluation and obtain your doctor’s permission before beginning an exercise program. Your doctor will probably prescribe you a medicine to help keep your airways open during exercise. For example, you may be instructed to take albuterol, a short-acting inhaled bronchodilator, 15 minutes before exercise to prevent symptoms for up to about four hours.
Once you receive clearance from your doctor, consider the following exercise guidelines:
• Always have medication nearby for use in the event of an asthma attack. Be aware of early signs of an asthma attack, such as shortness of breath and coughing.
• Take extra time (aim for 15 minutes) to warm up before exercising. This helps the airway retain a more normal size.
• Prolong your cool-down. The second most likely time to experience an exercise-induced asthma attack is in the five to 10 minutes after exercise. By gradually decreasing intensity, you reduce your risk.
• Be aware of your exercise environment. Avoid exposure to other asthma triggers such as pollen and pollution when exercising. A warm and humid environment (like that in a pool) reduces exposure of the lungs to cool, dry air—the suspected cause of exercise-induced asthma.
• Consider exercising at the lower end of your target heart-rate range and incorporating intervals for high-intensity training to minimize your risk of an asthma attack. Choose exercises least likely to trigger an attack, such as pool swimming and walking.
• Maintain adequate hydration. This will decrease mucous accumulation in the airways, thus reducing risk for an asthma attack or a future infection like bronchitis or pneumonia.
• Maximize air exchange with diaphragmatic breathing. Inhale deeply through your nose and exhale through your mouth. With each inhalation you should see or feel your belly rise.
• Rest when necessary and listen to what your body is telling you.
Keep Your Options Open
Asthma does not equate to an inactive life. In fact, six-time Olympic gold medalist Jackie Joyner–Kersee achieved the highest levels of athletic success despite having asthma. As long as you and your physician are comfortable with your level of activity, nothing should keep you from doing the activities that keep you happy and healthy.
In Health & Wellness,
Tammie
The ABCs of Exercise-induced Asthma:
About five to 10 minutes into a strenuous soccer game you start to cough and feel short of breath. You tell yourself that you’re out of shape and recommit to your resolution to participate in vigorous cardiovascular exercise at least three days per week. But then, the next time and the time after that the same feelings of difficulty breathing set in. You finally go visit your doctor, who tells you that you have asthma. But this only happens with exercise, you say. If that’s the case, you’re one of 5 to 10% of people with asthma who only experience symptoms with exercise. On the other hand, 90% of people with asthma have exercise-induced symptoms. Exercise-induced asthma attacks may start during exercise or shortly after exercise. These episodes tend to be shorter than attacks with other triggers. Many people with asthma avoid exercise, thinking it will do more harm than good. The truth is that people with asthma can experience the same benefits from exercise as everyone else. And with the proper precautions, the risks are significantly lessened.
Exercising With Asthma
First, have a thorough medical evaluation and obtain your doctor’s permission before beginning an exercise program. Your doctor will probably prescribe you a medicine to help keep your airways open during exercise. For example, you may be instructed to take albuterol, a short-acting inhaled bronchodilator, 15 minutes before exercise to prevent symptoms for up to about four hours.
Once you receive clearance from your doctor, consider the following exercise guidelines:
• Always have medication nearby for use in the event of an asthma attack. Be aware of early signs of an asthma attack, such as shortness of breath and coughing.
• Take extra time (aim for 15 minutes) to warm up before exercising. This helps the airway retain a more normal size.
• Prolong your cool-down. The second most likely time to experience an exercise-induced asthma attack is in the five to 10 minutes after exercise. By gradually decreasing intensity, you reduce your risk.
• Be aware of your exercise environment. Avoid exposure to other asthma triggers such as pollen and pollution when exercising. A warm and humid environment (like that in a pool) reduces exposure of the lungs to cool, dry air—the suspected cause of exercise-induced asthma.
• Consider exercising at the lower end of your target heart-rate range and incorporating intervals for high-intensity training to minimize your risk of an asthma attack. Choose exercises least likely to trigger an attack, such as pool swimming and walking.
• Maintain adequate hydration. This will decrease mucous accumulation in the airways, thus reducing risk for an asthma attack or a future infection like bronchitis or pneumonia.
• Maximize air exchange with diaphragmatic breathing. Inhale deeply through your nose and exhale through your mouth. With each inhalation you should see or feel your belly rise.
• Rest when necessary and listen to what your body is telling you.
Keep Your Options Open
Asthma does not equate to an inactive life. In fact, six-time Olympic gold medalist Jackie Joyner–Kersee achieved the highest levels of athletic success despite having asthma. As long as you and your physician are comfortable with your level of activity, nothing should keep you from doing the activities that keep you happy and healthy.
In Health & Wellness,
Tammie
Monday, March 15, 2010
Warm Up to Work Out
Suppose you told that you only had to add an extra five minutes to each of your workouts to prevent injury and lessen fatigue. Would you do it?
Most people would say yes. Then they might be surprised to learn that they already know about those few minutes, which are called a warm-up. If done correctly, a pre-exercise warm-up can have a multitude of beneficial effects on a person’s were workout and, consequently, his or her overall health.
What happens in your body?
When you begin to exercise, your cardiorespiratory and neuromuscular systems and metabolic energy pathways are stimulated. Muscles contract and, to meet their increasing demands for oxygen, your heart rate, blood flow, cardiac output and breathing rate increase. Blood moves faster through your arteries and veins and is gradually routed to working muscles. Your blood temperature rises and oxygen is released more quickly, raising the temperature of the muscles. This allows the muscles to use glucose and fatty acids to burn calories and create energy for the exercise. All of these processes prepare the body for higher-intensity action.
Specifically, a gradual warm-up:
• Leads to efficient calorie burning by increasing your core body temperature
• Produces faster, more forceful muscle contractions
• Increases your metabolic rate so oxygen is delivered to the working muscles more quickly
• Prevents injuries by improving the elasticity of your muscles
• Gives you better muscle control by speeding up your neural message pathways to the muscles
• Allows you to comfortably perform longer workouts because all of your energy systems are able to adjust to exercise, preventing the buildup of lactic acid in the blood
• Improves joint range of motion
• Psychologically prepares you for higher intensities by increasing your ability to focus on exercise
Where to Begin:
Your warm-up should consist of two phases:
• Progressive aerobic activity that utilizes the muscles that you will be using during your workout
• Flexibility exercises
Choosing which warm-up activity to use is as easy as slowing down what you will be doing during your workout.
For example, if you will be running, warm up with a slow jog, or if you will be cycling outdoors, begin in lower gears.
An ideal intensity for an aerobic warm-up has yet to be established, but a basic guideline is to work at a level that produces a small amount of perspiration but doesn’t leave you feeling fatigued. The duration of the warm-up activity will depend on the intensity of your workout as well as your own fitness level.
After the aerobic warm-up activity, you should incorporate flexibility/stretching exercises. Stretching muscles after warming them up with low-intensity aerobic activity will produce a better stretch, since the rise in muscle temperature and circulation increases muscle elasticity, making muscles more pliable. Be sure to choose flexibility exercises that stretch the primary muscles you will be using during your workout.
Make the Time
To fully reap the benefits of the time you are spending exercising, you must warm up. Taking those extra few minutes to adjust to increased activity will ensure a better performance from your body and, in turn, will make your workout more efficient, productive and, best of all, enjoyable.
Most people would say yes. Then they might be surprised to learn that they already know about those few minutes, which are called a warm-up. If done correctly, a pre-exercise warm-up can have a multitude of beneficial effects on a person’s were workout and, consequently, his or her overall health.
What happens in your body?
When you begin to exercise, your cardiorespiratory and neuromuscular systems and metabolic energy pathways are stimulated. Muscles contract and, to meet their increasing demands for oxygen, your heart rate, blood flow, cardiac output and breathing rate increase. Blood moves faster through your arteries and veins and is gradually routed to working muscles. Your blood temperature rises and oxygen is released more quickly, raising the temperature of the muscles. This allows the muscles to use glucose and fatty acids to burn calories and create energy for the exercise. All of these processes prepare the body for higher-intensity action.
Specifically, a gradual warm-up:
• Leads to efficient calorie burning by increasing your core body temperature
• Produces faster, more forceful muscle contractions
• Increases your metabolic rate so oxygen is delivered to the working muscles more quickly
• Prevents injuries by improving the elasticity of your muscles
• Gives you better muscle control by speeding up your neural message pathways to the muscles
• Allows you to comfortably perform longer workouts because all of your energy systems are able to adjust to exercise, preventing the buildup of lactic acid in the blood
• Improves joint range of motion
• Psychologically prepares you for higher intensities by increasing your ability to focus on exercise
Where to Begin:
Your warm-up should consist of two phases:
• Progressive aerobic activity that utilizes the muscles that you will be using during your workout
• Flexibility exercises
Choosing which warm-up activity to use is as easy as slowing down what you will be doing during your workout.
For example, if you will be running, warm up with a slow jog, or if you will be cycling outdoors, begin in lower gears.
An ideal intensity for an aerobic warm-up has yet to be established, but a basic guideline is to work at a level that produces a small amount of perspiration but doesn’t leave you feeling fatigued. The duration of the warm-up activity will depend on the intensity of your workout as well as your own fitness level.
After the aerobic warm-up activity, you should incorporate flexibility/stretching exercises. Stretching muscles after warming them up with low-intensity aerobic activity will produce a better stretch, since the rise in muscle temperature and circulation increases muscle elasticity, making muscles more pliable. Be sure to choose flexibility exercises that stretch the primary muscles you will be using during your workout.
Make the Time
To fully reap the benefits of the time you are spending exercising, you must warm up. Taking those extra few minutes to adjust to increased activity will ensure a better performance from your body and, in turn, will make your workout more efficient, productive and, best of all, enjoyable.
Warm Up to Work Out
Suppose you told that you only had to add an extra five minutes to each of your workouts to prevent injury and lessen fatigue. Would you do it?
Most people would say yes. Then they might be surprised to learn that they already know about those few minutes, which are called a warm-up. If done correctly, a pre-exercise warm-up can have a multitude of beneficial effects on a person’s were workout and, consequently, his or her overall health.
What happens in your body?
When you begin to exercise, your cardiorespiratory and neuromuscular systems and metabolic energy pathways are stimulated. Muscles contract and, to meet their increasing demands for oxygen, your heart rate, blood flow, cardiac output and breathing rate increase. Blood moves faster through your arteries and veins and is gradually routed to working muscles. Your blood temperature rises and oxygen is released more quickly, raising the temperature of the muscles. This allows the muscles to use glucose and fatty acids to burn calories and create energy for the exercise. All of these processes prepare the body for higher-intensity action.
Specifically, a gradual warm-up:
• Leads to efficient calorie burning by increasing your core body temperature
• Produces faster, more forceful muscle contractions
• Increases your metabolic rate so oxygen is delivered to the working muscles more quickly
• Prevents injuries by improving the elasticity of your muscles
• Gives you better muscle control by speeding up your neural message pathways to the muscles
• Allows you to comfortably perform longer workouts because all of your energy systems are able to adjust to exercise, preventing the buildup of lactic acid in the blood
• Improves joint range of motion
• Psychologically prepares you for higher intensities by increasing your ability to focus on exercise
Where to Begin:
Your warm-up should consist of two phases:
• Progressive aerobic activity that utilizes the muscles that you will be using during your workout
• Flexibility exercises
Choosing which warm-up activity to use is as easy as slowing down what you will be doing during your workout.
For example, if you will be running, warm up with a slow jog, or if you will be cycling outdoors, begin in lower gears.
An ideal intensity for an aerobic warm-up has yet to be established, but a basic guideline is to work at a level that produces a small amount of perspiration but doesn’t leave you feeling fatigued. The duration of the warm-up activity will depend on the intensity of your workout as well as your own fitness level.
After the aerobic warm-up activity, you should incorporate flexibility/stretching exercises. Stretching muscles after warming them up with low-intensity aerobic activity will produce a better stretch, since the rise in muscle temperature and circulation increases muscle elasticity, making muscles more pliable. Be sure to choose flexibility exercises that stretch the primary muscles you will be using during your workout.
Make the Time
To fully reap the benefits of the time you are spending exercising, you must warm up. Taking those extra few minutes to adjust to increased activity will ensure a better performance from your body and, in turn, will make your workout more efficient, productive and, best of all, enjoyable.
Most people would say yes. Then they might be surprised to learn that they already know about those few minutes, which are called a warm-up. If done correctly, a pre-exercise warm-up can have a multitude of beneficial effects on a person’s were workout and, consequently, his or her overall health.
What happens in your body?
When you begin to exercise, your cardiorespiratory and neuromuscular systems and metabolic energy pathways are stimulated. Muscles contract and, to meet their increasing demands for oxygen, your heart rate, blood flow, cardiac output and breathing rate increase. Blood moves faster through your arteries and veins and is gradually routed to working muscles. Your blood temperature rises and oxygen is released more quickly, raising the temperature of the muscles. This allows the muscles to use glucose and fatty acids to burn calories and create energy for the exercise. All of these processes prepare the body for higher-intensity action.
Specifically, a gradual warm-up:
• Leads to efficient calorie burning by increasing your core body temperature
• Produces faster, more forceful muscle contractions
• Increases your metabolic rate so oxygen is delivered to the working muscles more quickly
• Prevents injuries by improving the elasticity of your muscles
• Gives you better muscle control by speeding up your neural message pathways to the muscles
• Allows you to comfortably perform longer workouts because all of your energy systems are able to adjust to exercise, preventing the buildup of lactic acid in the blood
• Improves joint range of motion
• Psychologically prepares you for higher intensities by increasing your ability to focus on exercise
Where to Begin:
Your warm-up should consist of two phases:
• Progressive aerobic activity that utilizes the muscles that you will be using during your workout
• Flexibility exercises
Choosing which warm-up activity to use is as easy as slowing down what you will be doing during your workout.
For example, if you will be running, warm up with a slow jog, or if you will be cycling outdoors, begin in lower gears.
An ideal intensity for an aerobic warm-up has yet to be established, but a basic guideline is to work at a level that produces a small amount of perspiration but doesn’t leave you feeling fatigued. The duration of the warm-up activity will depend on the intensity of your workout as well as your own fitness level.
After the aerobic warm-up activity, you should incorporate flexibility/stretching exercises. Stretching muscles after warming them up with low-intensity aerobic activity will produce a better stretch, since the rise in muscle temperature and circulation increases muscle elasticity, making muscles more pliable. Be sure to choose flexibility exercises that stretch the primary muscles you will be using during your workout.
Make the Time
To fully reap the benefits of the time you are spending exercising, you must warm up. Taking those extra few minutes to adjust to increased activity will ensure a better performance from your body and, in turn, will make your workout more efficient, productive and, best of all, enjoyable.
Friday, March 12, 2010
Spring Into Shape
Spring is Almost Here……
Even though Punxsutawney Phil cursed us with 6 extra weeks of winter, spring is right around the corner. But it isn’t time to panic - start your “spring training” now, and maintaining it throughout the year. By changing your workout and trying something new, you’ll shock your muscles, which will keep you from plateaus and will give you results. And it is time again to start thinking about getting back into shape to reach those goals from January. I don’t know about you but my resolutions just got caught in the mess of a new year- got busy! (Yeah it’s kind of an excuse)
Well there is no time like the present and what a better way to start Spring. Let’s all commit to Spring into Shape! Whole Body Fitness has many fun new ways to get yourself in the best shape of your life so that you can be ready for the summer.
Whether you want to shape up before that vacation, you want to be able to climb Mt Hood, bike STP (Seattle to Portland) or just get fitter- we can help you achieve it in a short amount of time.
Our HIT’R Program:
Meet with a trainer for 30 minutes 3 times a week and see amazing results!
-Lose up to 12 pounds of fat in just 6 weeks
-Build your cardio fitness level
-Increase your endurance!
Boxing Bootcamp:
Get fit Now!
-6 week program that will increase your balance, flexibility and agility
-Lose those extra pounds while having fun!
-Get fit having fun!
Go to our website for more detailed info http://www.wbfitness.com/news.php
Even though Punxsutawney Phil cursed us with 6 extra weeks of winter, spring is right around the corner. But it isn’t time to panic - start your “spring training” now, and maintaining it throughout the year. By changing your workout and trying something new, you’ll shock your muscles, which will keep you from plateaus and will give you results. And it is time again to start thinking about getting back into shape to reach those goals from January. I don’t know about you but my resolutions just got caught in the mess of a new year- got busy! (Yeah it’s kind of an excuse)
Well there is no time like the present and what a better way to start Spring. Let’s all commit to Spring into Shape! Whole Body Fitness has many fun new ways to get yourself in the best shape of your life so that you can be ready for the summer.
Whether you want to shape up before that vacation, you want to be able to climb Mt Hood, bike STP (Seattle to Portland) or just get fitter- we can help you achieve it in a short amount of time.
Our HIT’R Program:
Meet with a trainer for 30 minutes 3 times a week and see amazing results!
-Lose up to 12 pounds of fat in just 6 weeks
-Build your cardio fitness level
-Increase your endurance!
Boxing Bootcamp:
Get fit Now!
-6 week program that will increase your balance, flexibility and agility
-Lose those extra pounds while having fun!
-Get fit having fun!
Go to our website for more detailed info http://www.wbfitness.com/news.php
Thursday, March 11, 2010
Time Your Carbs, Protein and Fluids to Maximize Workouts
Consuming nutrients at the right time and in appropriate amounts can take fitness and performance to a new level. The complex science behind nutrient timing, however, requires the help of sports nutritionists, usually restricting the practice to elite athletes working with professional 'food coaches'.
Researchers that have studied elite athletes from New York Giants football players to Julliard School dancers, have found that it is timing of our nutrients that may be the key. In Nutrient Timing for Peak Performance (Human Kinetics, June 2010), the study breaks down when to eat what so nutrients have their greatest impact on athletes' bodies.
"The timing of nutrients can have a big impact on an athlete's energy. Plus, when and how much you eat can help not only with muscle hypertrophy but also with immune function. Staying well fueled can also reduce the risk of injury.
The science behind nutrient timing and detail nutrients like carbohydrate, protein, smart fat, essential vitamins and minerals and the role of fluids and supplements. With that base of information, they provide the strategies, plans and sample menus to help people develop their own individualized Nutritional Blueprints incorporating the Nutrient Timing Principles (NTP).
Before exercise, there are specific strategies for ingestion of carbohydrate, protein and fluids. Carbohydrate before exercise provides a "topping off" of fuel reserves and blood sugar, helping an athlete’s stamina, concentration and skill remain strong. Pre-exercise protein, meanwhile, may be difficult to tolerate, but small amounts may aid in reducing muscle soreness. Strength athletes, specifically, benefit from a small amount of high-quality protein to aid insulin release, inhibit muscle breakdown and facilitate muscle repair. However, it need not be immediately before exercise in any special form.
Fluid needs vary by individual, but drinking 17 to 20 ounces of fluids two to three hours before exercise to supply optimal fluid to muscle tissue in advance of the workout and for any excess to be excreted. They also advise drinking 7 to 10 ounces of fluids 10 to 20 minutes before exercise. This will help ensure that blood plasma is hydrated. This timing strategy also ensures that there is some fluid in your stomach so that as you drink during your training, absorption will be faster than if you began with an empty stomach.
Researchers that have studied elite athletes from New York Giants football players to Julliard School dancers, have found that it is timing of our nutrients that may be the key. In Nutrient Timing for Peak Performance (Human Kinetics, June 2010), the study breaks down when to eat what so nutrients have their greatest impact on athletes' bodies.
"The timing of nutrients can have a big impact on an athlete's energy. Plus, when and how much you eat can help not only with muscle hypertrophy but also with immune function. Staying well fueled can also reduce the risk of injury.
The science behind nutrient timing and detail nutrients like carbohydrate, protein, smart fat, essential vitamins and minerals and the role of fluids and supplements. With that base of information, they provide the strategies, plans and sample menus to help people develop their own individualized Nutritional Blueprints incorporating the Nutrient Timing Principles (NTP).
Before exercise, there are specific strategies for ingestion of carbohydrate, protein and fluids. Carbohydrate before exercise provides a "topping off" of fuel reserves and blood sugar, helping an athlete’s stamina, concentration and skill remain strong. Pre-exercise protein, meanwhile, may be difficult to tolerate, but small amounts may aid in reducing muscle soreness. Strength athletes, specifically, benefit from a small amount of high-quality protein to aid insulin release, inhibit muscle breakdown and facilitate muscle repair. However, it need not be immediately before exercise in any special form.
Fluid needs vary by individual, but drinking 17 to 20 ounces of fluids two to three hours before exercise to supply optimal fluid to muscle tissue in advance of the workout and for any excess to be excreted. They also advise drinking 7 to 10 ounces of fluids 10 to 20 minutes before exercise. This will help ensure that blood plasma is hydrated. This timing strategy also ensures that there is some fluid in your stomach so that as you drink during your training, absorption will be faster than if you began with an empty stomach.
Monday, March 8, 2010
Nutrition Information at Fast Food Restaurants Does Not Reduce Consumption
If it were mandatory for restaurants to list nutrition information for all products would it change human behavior and curb calorie consumption? This is the question many cities across the US have asked in the effort to reduce obesity in major cities. In 2008, New York City became the first US city to implement such a strategy. Unfortunately, a recent study has found that since the nutrition labeling law was implemented consumption has actually increased!
Researchers at New York University compared the eating habits of adults in a low-income area of NYC to those of adults in Newark, NJ, where nutrition labeling is not required. Receipts were collected from 1,156 people at Burger King, Kentucky Fried Chicken, McDonald's and Wendy's. They also completed a survey.
Although nutrition awareness increased by more than three-fold the total calories purchased actually increased over the first year of this intervention; the opposite of the desired effect.
In an interview with Reuters News, NYC Mayor Michael Bloomberg suggested the purpose is to provide education, but it's still the consumer's responsibility to make better choices. Thus, providing the opportunity to make an informed decision about food does not suggest that Americans will choose wisely. Most experts agree that this is only part of the solution and that once a more complete program that also incorporates knowledge of why and how food decisions effect health there will be a positive effect on obesity in cities.
Researchers at New York University compared the eating habits of adults in a low-income area of NYC to those of adults in Newark, NJ, where nutrition labeling is not required. Receipts were collected from 1,156 people at Burger King, Kentucky Fried Chicken, McDonald's and Wendy's. They also completed a survey.
Although nutrition awareness increased by more than three-fold the total calories purchased actually increased over the first year of this intervention; the opposite of the desired effect.
In an interview with Reuters News, NYC Mayor Michael Bloomberg suggested the purpose is to provide education, but it's still the consumer's responsibility to make better choices. Thus, providing the opportunity to make an informed decision about food does not suggest that Americans will choose wisely. Most experts agree that this is only part of the solution and that once a more complete program that also incorporates knowledge of why and how food decisions effect health there will be a positive effect on obesity in cities.
Wednesday, March 3, 2010
Small Reduction in Sodium Intake Could Reduce Heart Attack Risk
Despite the knowledge that excess salt intake can lead to high blood pressure, heart disease, stroke, and osteoporosis American’s continue to consume almost double the recommended daily intake (RDI). Currently, average salt intake peaks at 3100mg/day and 4700 mg/day for women and men, respectively. The RDI is 1500 mg to 2300 mg per day, which is less than 1 teaspoon.
In a recent study published in the New England Journal of Medicine, researchers used a computer model to create a cumulative picture of how salt intake may be affecting rates of serious illness or disease in America. The computer calculated the effects of salt on heart attacks and stroke consequential to the effects on high blood pressure.
As published in the NY Times article "Big Benefits Are Seen From Eating Less Salt," reducing salt consumption by 1/2 tsp. per day would lower the number of heart attacks by up to 99K and reduce the number of deaths from cardiovascular diseases by up to 92K annually. Of course those at highest risk for heart attacks, those over 65, with hypertension, and African Americans, are projected to benefit most.
The researchers propose that these findings should place the emphasis on reducing salt intake in the same category as cholesterol lowering and smoking cessation efforts.
Interestingly, because Americans have failed to heed warnings to reduce salt intake, public policy makers are now taking steps to reduce salt intakes by limiting the amounts used in restaurant and manufactured foods. In addition to pressure on manufacturers, New York City has set a goal to reduce salt use by 25% in 5 years, while the state of California is considering lowering the permissible salt limits in public institutions.
In a recent study published in the New England Journal of Medicine, researchers used a computer model to create a cumulative picture of how salt intake may be affecting rates of serious illness or disease in America. The computer calculated the effects of salt on heart attacks and stroke consequential to the effects on high blood pressure.
As published in the NY Times article "Big Benefits Are Seen From Eating Less Salt," reducing salt consumption by 1/2 tsp. per day would lower the number of heart attacks by up to 99K and reduce the number of deaths from cardiovascular diseases by up to 92K annually. Of course those at highest risk for heart attacks, those over 65, with hypertension, and African Americans, are projected to benefit most.
The researchers propose that these findings should place the emphasis on reducing salt intake in the same category as cholesterol lowering and smoking cessation efforts.
Interestingly, because Americans have failed to heed warnings to reduce salt intake, public policy makers are now taking steps to reduce salt intakes by limiting the amounts used in restaurant and manufactured foods. In addition to pressure on manufacturers, New York City has set a goal to reduce salt use by 25% in 5 years, while the state of California is considering lowering the permissible salt limits in public institutions.
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