March 5th, 2010
Most people take part in aerobic activity to improve their cardiovascular endurance and burn fat. People weight-train to maintain lean muscle tissue and build strength. Those are the two most important elements of a fitness program, right?

Actually, there are three important elements. Regrettably, flexibility training is often neglected.

Flexibility training:

• Allows greater freedom of movement and improved posture
• Increases physical and mental relaxation
• Releases muscle tension and soreness
• Reduces the risk of injury

Some people are naturally more flexible. Flexibility is primarily due to one’s genetics, gender, age, body shape and level of physical activity. As people grow older, they tend to lose flexibility, usually as a result of inactivity, but partially because of the aging process itself. The less active you are, the less flexible you are likely to be. As with cardiovascular endurance and muscle strength, flexibility will improve with regular training.

Stretch for Success

Before stretching, take a few minutes to warm up, as stretching cold muscles may increase your chances for injury. Begin with a simple, low-intensity warm-up, such as easy walking while swinging the arms in a wide circle. Spend at least five to 10 minutes warming up prior to stretching. The general recommendation for people starting an exercise program is to perform gentle dynamic-type stretches before a workout and static stretches after exercise.

When performing a static stretch:

• Take a deep breath and slowly exhale as you gently stretch the muscle to a point of tension
• Hold the stretch for 15 to 30 seconds, relax and then repeat the stretch two to four more times
• Dynamic stretches are more advanced
• and should be instructed by a qualified
• professional
• Avoid these stretching mistakes:
• Don’t bounce a stretch. Holding a stretch is more effective and there is less risk of injury.
• Don’t stretch a muscle that is not warmed up.
• Don’t strain or push a muscle too far. If a stretch hurts, ease up.
• Don’t hold your breath during the stretch. Continue to breathe normally.

 

Fitting Stretching Into a Compressed Schedule

Time constraints keep many people from stretching. Some complain they just don’t have time to stretch; others hurry out of their fitness classes before the cool-down exercises are completed.

Ideally, at least 30 minutes, three times per week, should be spent on flexibility training. But even a mere five minutes of stretching at the end of an exercise session is better than nothing to reduce potential muscle soreness. And all aerobic activity should be followed by at least a few minutes of stretching.

Here are some tips for fitting stretching into an overbooked schedule:

• If you don’t have time to sufficiently warm up before stretching, try doing a few stretches immediately after a shower or while soaking in a hot tub. The hot water elevates body and muscle temperature enough to make them more receptive to stretching.
• Try a few simple stretches before getting out of bed in the morning. Wake yourself up with a few full-body stretches by gently pointing the toes and reaching your arms above your head. This can clear your mind and help jump-start your morning.
• Take a stretching class such as yoga or tai chi. Scheduling a class will help you to stick with a regular stretching program.

 

Additional Resource

Thacker, S.B. et al. (2004). The impact of stretching on sports injury risk: A systematic review of the literature. Medicine & Science in Sports & Exercise, 36, 3, 371–378.

August 5

When it comes to exercise, we each determine what we can or cannot do, and how hard we push ourselves. Some follow the all-or-nothing principle, believing that if exercise is going to be good for you it has to be hard, even painful. This is a myth and far from the truth. In the 1990s, a shift occurred with exercise recommendations, as experts began to recognize the benefits of “moderate-intensity” activity. So before you go out and break your back trying to get in some hardcore exercise, relax and develop a workout that you might actually stick with and enjoy. After all, if you enjoy an experience—such as exercise—you are more likely to want to repeat it.

You Don’t Have to Put Out a Lot to Gain a Lot

There are many methods used to measure the intensity of activity and all give some indication of how hard the body is working. While you might want to monitor your metabolic rate, few of us have the means to do so. There are some simple guidelines to follow when it comes to monitoring exercise intensity. Without requiring expensive and advanced testing, a good marker of moderate-intensity activity is the ability to elevate your heart rate and break a sweat while still being able to carry on a conversation, even if it is a bit of a challenge. Next time you are working out, try to talk continuously and out loud for 20 seconds. If it feels challenging, but not difficult, where you are not gasping for air between words, then you are working at an appropriate intensity.
Another way to measure your activity level is to estimate your effort on a scale from 0 to 10, based upon the perception of your effort. Activity levels between 4 and 6 would generally be accepted as moderate-intensity activity.

Limitless Options

There are few limitations on what types of activities you can do at a moderate intensity. The Surgeon General’s Report on Physical Activity and Health includes a recommendation that everyone accumulate 30 minutes or more of physical activity on most or all days of the week. You can do this in 30 consecutive minutes or break it up into 10-minute segments throughout the day. Thirty minutes a day is enough to maintain health and reduce your risk of chronic disease. If you want to lose weight, or gain additional benefits and further improve your health, you will need to exercise for a longer duration and at a higher intensity. Brisk walking is the most popular choice since it can easily be incorporated into a busy day, generally has low injury rates, doesn’t require special skills or equipment and can be done by anyone at any age.
But don’t forget the things you do every day. Gardening provides a multitude of opportunities for improving muscle strength, as does waxing the car or vacuuming the carpet. One of the appealing aspects of this type of exercise program is that the amount of exercise you need to accumulate can be adapted according to the duration, intensity or frequency of your exercise.

The Road Ahead

Now that you know that physical activity does not need to be overly strenuous to be beneficial, it’s time to get started. To ensure that you’re able to stick with exercise, choose activities that you enjoy and that can easily become part of your routine.
Begin slowly, giving the body time to adjust, and work up to the desired amount and intensity. If you have any chronic health problems, or are at risk for any (e.g., heart disease, diabetes, obesity), consult with your physician before starting any activity.
Examples of Moderate Amounts of Activity
A moderate amount of physical activity is roughly equivalent to physical activity that uses approximately 150 Calories (kcal) of energy per day, or 1,000 Calories per week (see table below). Some activities can be performed at various intensities; the suggested durations correspond to expected intensity of effort.

Additional Resource

Surgeon General’s Report on Physical Activity and Health: www.cdc.gov/nccdphp/sgr/sgr.htm

April 9, 2009

A little exercise is good for you, so more must be better, right? Well, sometimes. And sometimes more is just that—more. There comes a point of diminishing returns or, worse, a point where your body says “Enough!” Everyone reaches this point at different times. Triathletes, for example, are able to withstand the rigors of three-sport training—running, cycling and swimming—at levels unthinkable to most. For others, an extra step class or hitting the weights too hard can put them over the top. In the quest for better health and fitness, it is sometimes difficult to quell one’s enthusiasm and take a break from exercise. But if exercise is leaving you more exhausted than energized, you could be suffering from an acute case of overtraining.

Know the Signs

It’s important to be able to recognize the signs of overtraining before they become chronic. Physical signs of overtraining include:

• Decreased performance
• Loss of coordination
• Prolonged recovery
• Elevated morning heart rate
• Elevated resting blood pressure
• Headaches
• Loss of appetite
• Muscle soreness/tenderness
• Gastrointestinal disturbances
• Decreased ability to ward off infection
• Increased incidence of musculoskeletal injuries
• Disturbed sleep patterns

Keep in mind that not all of the signs of overtraining are physical. Much like regular exercise has a positive effect on mood and stress levels, too much exercise can do just the opposite, leaving the exerciser irritable and depressed, particularly as the quality of the workouts declines. Psychological and emotional signs of overtraining include depression, apathy, difficulty concentrating, emotional sensitivity and reduced self-esteem.

Understand the Cause

Once you recognize the symptoms of overtraining, it’s important to understand and honestly confront the cause. For some, overtraining occurs as a result of an upcoming competition. Increased training prior to an event is understandable, but if it’s interfering with your health and well-being, you have to question its worth. The solution may be as easy as reducing the rate at which you increase your training intensity. The body needs sufficient time to adjust to your increased demands. Triathletes don’t start out running 10 miles, cycling 100 miles and swimming 1000 meters all at once. They gradually increase their training to allow their bodies to adapt.
For others, the basis for overtraining may have more to do with emotional or psychological reasons than physical ones. Much like eating disorders, exercise addiction is now recognized as a legitimate problem. Exercising beyond the point of exhaustion, while injured, or to the exclusion of other aspects of one’s life are some of the signs of exercise addiction. It’s a difficult problem to recognize, particularly in a culture where discipline and control are lauded.
Individuals who exercise excessively are risking more than poor performance: They’re risking their health. Overuse syndrome, which may lead to more serious injuries, is common. And the emotional cost of isolating oneself to exercise can be devastating. If you recognize these symptoms in yourself or in a friend, it is essential that you seek professional help.

The “M” Word

The key, it seems, to staying healthy is to do everything in moderation, which is best viewed as something relative to one’s own fitness level and goals. Don’t expect to exercise an hour every day simply because your very fit friend does. The body needs time to adjust, adapt and, yes, even recuperate. Exercising to the point of overtraining is simply taking one step forward, two steps back—not exactly good training tactics.

Additional Resources

About.com: www.exercise.about.com/cs/exercisehealth/a/toomuchexercise.htm  
WebMD: www.webmd.com/hw-popup/overtraining

January 20

Lack of time is the number one reason people give for not exercising. And lack of results once they do start exercising isn't far behind. Interval training is a great solution for both of these common problems.

Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity.

The Swedes came up with a term for this type of training: fartlek, which means speed play. Not only is it an efficient training method, fartlek training can help you avoid injuries that often accompany non-stop, repetitive activity, and provides the opportunity to increase your intensity without burning yourself out in a matter of minutes.

Unlike traditional interval training, fartlek training does not involve specifically or accurately measured intervals. Instead, intervals are based according to the needs and perceptions of the participant. In other words, how you feel determines the length and speed of each interval.

The advantages of intervals

Interval training utilizes the body's two energy-producing systems: the aerobic and the anaerobic. The aerobic system is the one that allows you to walk or run for several miles, that uses oxygen to convert carbohydrates from various sources throughout the body into energy.

The anaerobic system, on the other hand, draws energy from carbohydrates (in the form of glycogen) stored in the muscles for short bursts of activity such as sprinting, jumping or lifting heavy objects. This system does not require oxygen, nor does it provide enough energy for more than the briefest of activities. And its byproduct, lactic acid, is responsible for that achy, burning sensation in your muscles that you feel after, say, running up several flights of stairs.

Interval basics

Interval training allows you to enjoy the benefits of anaerobic activities without having to endure those burning muscles. In its most basic form, interval or fartlek training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout.

The intensity (or lack thereof) of each interval is up to how you feel and what you are trying to achieve. The same is true for the length of each interval. For example, if it is your habit to walk two miles per day in 30 minutes, you can easily increase the intensity of your walk (as well as up its calorie-burning potential) by picking up the pace every few minutes and then returning to your usual speed.

A great trick is to tell yourself that you'll run a particular distance, from the blue car to the green house on the corner, for example, and then walk from the green house to the next telephone pole.

When you first start fartlek training, each interval can be a negotiation with yourself depending on how strong or energetic you happen to feel during that particular workout. This helps to break up the boredom and drudgery that often comes from doing the same thing day after day.

A more advanced approach

Despite its simplicity, it also is possible to take a very scientific approach to interval training, timing both the work and recovery intervals according to specific goals. The box, lists the four variables to keep in mind when designing an interval training program.

An ACE-certified personal trainer can help you design an interval training program based on your particular goals.

Consider the following four variables when designing an interval training program:

 

• Intensity (speed) of work interval

   

• Duration (distance or time) of work interval

   

• Duration of rest or recovery interval

   

• Number of repetitions of each interval

January 12

You're in the middle of a long workout and you're wondering how in the world you're going to muster up enough energy to finish. We've all been there. It's as though someone has unscrewed the cap and let all the fuel out of our tank.

So what should you reach for to help you comfortably finish your workout? Sports-product manufacturers have come up with all sorts of new items to help you do just that. But are they really any better than the old standards: water, a banana or a bagel?

Before we answer that question, a caveat: There is no single solution that works for everyone. Once you explore your options, you can determine which is the best for your body's particular needs.

Choices, choices, choices

There are few things more essential to maintaining performance than staying hydrated throughout your workout. Water is an obvious first choice, but you may need extra energy in the form of carbohydrates to get through a particularly long or strenuous exercise session.

If this is the case, energy bars or gels and sports drinks may be the answer to your depleted energy supply. What follows is a breakdown of the pros and cons of each.

Water

Water is a calorie-free source of the fluid your body needs to keep going. There is no better way to compromise performance than to exercise while you're dehydrated. Research shows that your heart rate increases eight beats per minute for every liter of sweat lost during exercise. This can occur in as little as 30 minutes of exercise depending upon the environment and your intensity.

This increased heart rate, combined with inefficient cooling, causes your temperature to elevate. This not only compromises performance, but can lead to heat illness as well.

Most experts recommend drinking at least a cup (four to 10 ounces) of water every 15 minutes of exercise.

Sports drinks

Activities lasting longer than one hour can leave your body wanting more than just water. Sports drinks, which typically contain about 50 to 70 calories, plus vitamins and minerals, are an easy answer to both the fluid and carbohydrate drain that comes from prolonged activity. Research shows that runners and cyclers who consume a sports drink during races not only finish more quickly, but rate their exertion levels lower than those who consumed a placebo beverage.

It is important to realize, however, that this was true only during longer-duration activities. You should be able to complete your 30-minute run or 45-minute step class without the aid of additional carbohydrates.

Energy gels and bars

Energy gels are a relatively new alternative to traditional sports drinks or bars. They feel similar in texture to pudding and are easy to eat and easy for your stomach to digest. They typically contain about 70 to 100 calories and may also include caffeine and other ergogenic aids.

Energy bars have been around forever and are eaten more often as a snack than as an energy replacement during exercise. Today, the market is saturated with numerous flavors and types, each with a different ratio of fats, carbohydrates and protein. The key is to find one that tastes good and doesn't upset your stomach.

At 110 to 250 (or more) calories each, energy bars also provide extra vitamins, minerals and fiber, which ups their nutritional value considerably. But eating an energy gel or bar is not enough. You must consume enough fluid to replace what's been lost as well as to help speed digestion.

How you choose to refuel during a workout depends on your body's reaction to what you put in it. For sessions lasting less than an hour, water is sufficient so long as you consume at least four to 10 ounces every 15 minutes.