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.
Thursday, March 25, 2010
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
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