Posts Tagged ‘fitness’:


NEW YEAR – NEW YOU

Published by in Corporate Wellness, Fitness on January 13th, 2012

“Physical Wellness”

How do you measure physical wellness?  Do you see stronger muscles, better balance and flexibility, greater heart/lung capacity, loss of weight, racing speed, peace of mind, and body awareness? 

Many of us make New Years resolutions to exercise, but we don’t clarify our goals, so we fail to recognize success when it happens.  Exercise is something we do in order to fully enjoy performing the necessary and fun things in life.  For example: You are a grandma who wants to lift her grandson or comfortably get in and out of a car; You may be a new mom who wants her “former stomach” back or a runner trying to shave three minutes from his time; You could be a busy executive who wants strength along with increased relaxation techniques or a teenager competing in sports.  There is a wellness or lifestyle program just for you!

First, decide on one or more goals and ask yourself: What do I enjoy, and what will I stick with for three months or a year or longer?  Let me mention a few areas of exercise and the primary benefits of each: 

Resistance Training – Lifting weights using dumbbells or exercise machines – benefits include larger, stronger muscles, increased metabolic rate and bone mineral density and improved joint function

Aerobic Training – Walking, jogging, biking, or aerobic classes that maintain the heart rate in the target zone for a minimum of 20 – 35 minutes, for increased heart/lung capacity.  Aerobic activity may lower blood pressure and increase endurance.

Yoga – Strength movements as well as flexibility, stretching, and meditation, which can improve body awareness, balance, and breathing ability.

Pilates – Targets core stability with precise strength and stretching patterns for “useable muscles” for day to day functioning and increased energy and focus.

Water exercise – Lap swimming or specific aerobic classes allows for stretching, strength gains, and relieves pressure on joints while exercising and can rehab sore muscles.

Cross training – For example, an aerobics class that also uses weights to perform resistance training or jogging and lifting weights on alternating days.

These are only a few examples of exercise programs and possible benefits.  Remember to list your short and long range goals and what you like to do.  Then choose an area that meets your wellness needs.  For example, you may take a Pilates class for core strength and better balance and swim or jog for aerobic benefits.  You might want to have a session with a personal trainer to tailor a specific program just for you.  Be consistent with whatever you decide.  If you are pressed for time, you might take certain strength classes at a gym and perform your aerobics at home by walking or jogging.  You can stretch and do sit-ups while watching TV.  Exercise with a buddy for fun and record your daily results.  See a medical professional for your specific needs and concerns prior to beginning an exercise program.  Remember, proper nutrition and rest are vitally important for good health.  Give yourself a hug and begin to enjoy the New Year filled with zeal, zest, and enthusiasm for the New You!

Sources:  My own New Year’s Resolutions.  For further information, look at your New Year’s Resolutions.

Article by Bob McDowell, Certified Personal Trainer.

 

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Life Is A Balancing Act

Published by in Corporate Wellness, Health on December 28th, 2011

“Better Posture”

Whether we are sitting, standing, or walking, our balancing ability is necessary and vital for healthy, injury free living. Alignment of the spine is crucial for the efficient functioning of our bodies. When people are burdened with physical problems and mental stresses, they often refer to themselves as being “out of balance”, “out of sync” or “can’t get one foot in front of the other.” What happens when our bills aren’t paid? We can’t “balance” the check book. Think about the groans the washing machine makes when the wet clothes are spinning around all on one side of the machine. It sounds as if it is spinning uncontrollably because the load is not balanced equally throughout the machine. We function at a more efficient level when standing with equal weight on each foot, or when walking with a rhythmic balance between both sides of our body with head directly over our neck and evenly spaced between both shoulders.
In yoga, for example, the first standing posture is the mountain posture in which we align the spine and perfectly balance the sides of the body. Only after practicing mountain posture do we extend the limbs and try to balance on one leg. One important purpose for balance is that it helps prevent falls. In older adults a broken hip from a fall is a medical crisis that could lead to loss of independence. Most falls happen at home. Some ways to prevent these accidents are proper lighting, nonskid rugs, installing handrails, and keeping a tidy home.
No matter what activity you are performing, concentrate on proper posture by lifting your breast bone, keeping your head erect

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and looking forward, lowering your shoulders and engaging your abdominal muscles. Don’t slouch when sitting at your desk and move from your chair often during the work day. Wear properly fitted shoes and stay off slippery surfaces whenever possible.

To practice correct posture, stand with your back to a wall with your heels about 2 inches from the wall. Press your back into the wall and lift your breastbone with head erect and look forward. Check that your shoulders are back and down the wall. Maintain a natural arch in your lower back and point your feet forward. Walk away from the wall and check your posture in a mirror. Are both hips and shoulders on the same level? Are you leaning to one side? During the day give yourself a chance to stand safely on one leg while holding onto a sturdy object to feel your balance. Also try walking

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one foot in front of the other, heel to toe, to help increase your balance.

Sources:
Guidelines For Safe Movement, National Osteoporosis Foundation Report.
Article by Bob McDowell, Certified Personal Trainer.
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Exercise Tips

Published by in Corporate Wellness, Fitness on December 19th, 2011

You have decided to exercise and want to know how to begin.  Here are a couple of tips:

 

Exercise for your heart and lungs.  For general health, walk 20 – 30 minutes daily or 3 times a week.  For weight loss, walk longer, 40 – 50 minutes.  Add some intensity (hills or faster pace) when you are ready.  Warm up first with slow walking and stretch at the end during your cool down.  Drink water, wear proper shoes and have fun. 

 

Resistance Training increases lean muscle mass.  Use weights, bands or machines to strengthen your major muscle groups such as back, chest, and legs.  Perform 8 – 12 repetitions (1 set) of an exercise and do 3 sets.  When you are able to easily do 3 sets, add an extra 5 lbs to the weight.  Drink water and don’t hold your breath.  Breathe naturally as you lift and lower the weight.  Go slow, be careful and enjoy what you are doing.  Remember exercises such as push ups, sit-ups, leg squats, and lunges are also great.

 

Flexibility, balance, and strength can be gained by exercise and activities such as yoga.  Gentle stretching and breathing techniques are both beneficial and relaxing to the mind and body.  When you hold yourself in a yoga posture, you are doing “weight bearing” activity and gaining better balance and posture as well.  Stretch your muscles after first warming them through gentle movement.

 

Practice good nutrition.  Consult your doctor or a nutritionist for advice and diet information. Some basic ideas that are promoted by health professionals include drinking plenty of water, eating a nutritious breakfast, having 5 – 6 smaller meals per day, eating food from all the food groups, carbohydrates, protein, fat, and lowering the amount of saturated fat and sweets in your diet.  The new food guidelines call for several servings of fruits and vegetables throughout the day.  Add color to your plate by choosing fruits and vegetables that include the colors red, orange, green, blue, purple, yellow, and brown.

 

Rest and stress reduction are important for your healthy lifestyle.  Do something you enjoy each day.  Reward yourself, laugh and thank someone for just being there with you. Try yoga or meditation or deep breathing even for 5 minutes and let yourself relax.  You deserve it.

 

Check with your doctor prior to starting an exercise program.  Have a great day!

 

Article by Bob McDowell, Certified Personal Trainer.

 

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Fatigue

Published by in Corporate Wellness, Stress on December 16th, 2011
Fatigue is a mental and physical condition that results from boredom, restlessness, lack of sleep, and monotonous activity. We can be bored with work, personal relations, weather, and the lack of excitement in our lives. Cloudy days, sad people, and lack of goals can drain us of energy and vitality. How do we combat fatigue?
Eat nutritious meals, exercise with a buddy, do some activity you enjoy daily, sleep when you are tired and have a

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regular schedule. Have at least one friend you can confide in, enjoy nature, walk in a park, have a positive outlook and seek out similar type people. Spend time with young children, listen to music, find a hobby, and try not to worry needlessly. Yoga, meditation, or hiking in the woods may be fatigue-fighting activities you’ll enjoy. Of all the above suggestions, find a few that you like and schedule them into your day.

Many people find hope and inspiration in volunteer work or in religious organizations. Challenge yourself to learn new things such as a second language, a card game, or dance step. Remember, you are an important, valuable person with needs that should be met. Have short and long range goals addressing your needs.
For better sleep, establish a regular sleep schedule, and use the bedroom for sleep only. Avoid naps, caffeine and chocolate at

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least four hours prior to bedtime. Exercise and a warm bath three hours before sleep may help. Finally, check with your doctor on any medications and their effects.

If your fatigue is derived from work, then leave it at work. Leave work on time and get excited about returning home. On the journey home, thank yourself for doing a great job and plan some wonderful things for the rest of the day. A ten minute walk prior to dinner will boost your energy level. Enjoy seasonal activities with family or friends and allow yourself time to relax and rejuvenate.
Sources:
US National Highway Traffic Safety Administration
National Sleep Foundation
The Better Sleep Council
Article by Bob McDowell, Certified Personal Trainer.
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Pilates On The Mat

Published by in Corporate Wellness, Fitness on December 12th, 2011

Pilates is a unique system of stretching and strengthening your core muscles while improving posture, flexibility, and balance.  This method of conditioning causes the mind and body to work together and emphasizes the functioning of your muscles through a series of 34 basic exercises.  The series can be performed on the mat or on machines which use a system of pulleys and springs.  Pilates will improve your endurance, strengthen and tighten your core abdominals, lengthen your lower back muscles, and add flexibility to your hips.

The system was invented by Joseph Pilates who was born in Germany in 1880. He came to New York in the 1920’s and opened a studio to help dancers rehabilitate injured muscles. Dancers, athletes, runners and everyone can benefit from Pilates.  The principles of Pilates are control, centering, concentration, fluidity, precision, and breathing.  These principles can be demonstrated by thinking of a rider on a horse.  The rider uses leg muscles to stay in the saddle while centering and controlling the abdominals for a strong seated position.  A strong spine with each vertebra precisely placed one over the other enables him to sit in a controlled and balanced manner. 
 
Typical Pilates’ exercises include the hundreds, roll up, roll over, single leg stretch, double leg stretch, hip circles, spine stretch, single leg kick and the teaser.  Pilates can be performed in a class with an instructor or by following a video.  Wear comfortable clothing and use a mat to protect your back.  Check with your doctor concerning your specific medical conditions.  A class is usually 45 – 60 minutes and begins with a warm up, followed by the series of exercises, and ending with a cool down including some stretches.  The breathing technique in Pilates usually consists of inhaling through the nose and exhaling from the mouth.  While the body is in motion air is usually exhaled.  The instructor will give the precise breathing techniques for each exercise.  There are modifications for every exercise, so beginners and advanced participants can both have a rewarding, safe and challenging workout.  Most of the exercises for the core abdominal muscles are performed in the supine position, lying on a mat and moving the legs and arms in a controlled fashion.
 
Give yourself the opportunity to experience a different type of exercise routine and receive the results of stronger functional muscles and injury free movement.
 
Sources:
 
The Pilates Body, Brooke Siler
Pilates For Every Body, Denise Austin
Ultimate Back Care (video), Moira Stott-Merrithew
The Pilates Powerhouse, Mari Winsor
 
Article by Bob McDowell, Certified Personal Trainer.
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Home Exercise

Published by in Corporate Wellness, Fitness on November 28th, 2011
           
There are many ways to get your 30 – 60 minutes of daily exercise around the home without having to travel to a gym or health club.  Weather permitting, you can walk for your aerobic segment.  Try to include some hills on your route and consider using a pedometer to record your distance, and a heart rate monitor for your intensity level and target heart rate (THR).  Remember, you are trying to work out for at least 20 minutes in your THR which is found by subtracting your age from 220 and multiplying the answer by 65% for the lower end and 80% for the upper end.  For example, a 50-year old would subtract: 220 – 50 = 170, and multiply: 170 x .65 and 170 x .80, for a THR of 110 – 136 beats per minute.  Other aerobic exercise could include climbing the stairs in the house, dancing to fast music, performing an aerobic routine by following a video, or jumping rope.  Check with your doctor prior to doing aerobic exercise and ask for her recommendations. 
 
Strength or resistance training can be done at home by traditional exercises such as push-ups, sit-ups, squats, stretch and reach, and lunges.  If you have a pair of 5 or 8 pound dumbbells, use them for arm curls, chest press, shoulder press and 1-arm rows.  If you don’t have dumbbells, use soup or bean cans or plastic detergent containers.  There are numerous books in the library and many magazines in the supermarket that show pictures of the proper form for all these exercises.  You may want to buy an exercise band for stretching and strengthening moves.  They are sold at many department stores. Some have handles and some are simply the band itself.  The band can be placed around a stable object such as a pole in the basement and you can pull the ends towards you in a rowing motion.
 
For better flexibility and decreased risk of injury, perform some stretches for the legs and back.  They can be done by lying on your back and bringing your knees to your chest.  Also, you can raise 1 leg at a time straight to the ceiling and stretch the back of the leg.  Almost all the books on yoga include a section on stretching.  Often the package in which an exercise band is wrapped includes instructions and sample exercises.  A broom or mop handle can be held at the ends with both hands and used for stretching.  Calf stretches can be done on the stairs by placing the front half of the foot on the first step and raising and lowering the heel in the air. 
               
Use your imagination to think of other exercises and stretches.  Make it fun but most of all, be safety conscious.  Have proper balance and body alignment and wear loose clothing and no jewelry.  Protect your joints such as the knee by keeping the knee over the ankle when lunging or squatting.  See what you have in your house or apartment that could be used for exercise.  Do you have a sturdy table, counter top, or a chair without wheels?  If so, you can gently lean on them to perform a push-up or an upper back stretch.  You may want to use and exercise ball or a medicine ball for resistance and lifting.
 
Find something that you can do regularly and make it a positive, healthy habit.  Could you try a few sit-ups while watching television?  Involve the family or a friend in your program and keep a record of your accomplishments.  Set short and long range goals and reward yourself on a job well done.  You deserve the benefits a strong body and a healthy lifestyle provides!
 
Article by Bob McDowell, Certified Personal Trainer.
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Two Types of Exercise for the Total Body

Published by in Corporate Wellness, Fitness on November 14th, 2011
The difference between aerobic and anaerobic activity is the presence of oxygen.  Of course you are breathing during both activities.  Aerobic exercise such as walking, biking or an aerobic exercise class, is often defined as any activity using the large muscle groups of the body for at least a 20 minute duration in the Target Heart Rate (THR) zone.  The exercise is sustained by oxygen from the blood circulation through the body fueling the energy-producing activity of muscle fibers.  Aerobic training is often called a cardio workout from the word cardiovascular. Its purpose is to strengthen the heart and lungs and help the body more efficiently use energy to perform a function such as walking.  Activities such as snow shoveling and gardening can be aerobic in nature.  The THR is found by subtracting your age from 220 and multiplying the result by 65% for the low end and 80% for the high end of your THR.  For example, a 50 year old:  220-50 = 170; 170 x .65 = 110; 170 x .80 = 136.  Therefore, the THR is 110 – 136 beats per minute.
 
Most training manuals recommend beginners and those people interested in weight loss to exercise at 60 – 70% of the THR as the body uses more fat for energy in that range and the body can sustain activity for a long period of time at that intensity level.  Also, there is less chance of injury and exercise soreness.  Weight loss requires burning more calories than you eat.  Aerobic exercise burns fats and carbohydrates, but predominately fats, which is why it can help in weight loss.  We want the body to use more fats as fuel as opposed to stored carbohydrates or proteins.  Besides the THR method of determining intensity levels, you can use the talk test and the rate of perceived exertion (RPE).  If you can maintain a short conversation while exercising, you are primarily aerobic and not under undue cardio respiratory stress.  RPE is a 0-10 scale with 0-2 being very, very weak exercise effort, 3-5 moderate to strong effort, 6-10 very strong to maximal effort.  The new government guidelines for healthy living issued in 2005 recommend a minimum of 30 minutes of aerobic exercise daily.  If you have time you can exercise for 45-60 minutes or break it up into 15-20 minute segments.  The important point is to do some aerobic activity daily.
 
The other type of activity is anaerobic which refers to short duration exercise requiring a burst of energy such as sprinting, weight lifting, martial arts, or running up a couple of flights of stairs.  A different energy pathway system is used to fuel our muscles to perform anaerobic exercise.  It is important for overall good health to include both aerobic and anaerobic activities in our daily lifestyle.  Training with moderate weights 2 – 3 times per week would be beneficial to our bone health as well as adding strength and size to our muscles.  As we age it is vital for our bones and muscles to perform some resistance training or we will lose lean muscle mass and weaken our bones and joints.
 
Sources:
 
The Book on Personal Training,  Karl Dauphinais and James Bell, 2004.
Muscle Mechanics, Everett Aaberg, 1998.
 
Article by Bob McDowell, Certified Personal Trainer.
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Obesity and Movement

Published by in Corporate Wellness, Health on November 7th, 2011

Reports from the Surgeon General, the Center for Disease Control (CDC), the Department of Health and Human Services (HHS) and several governmental reports indicate that physical activity and obesity are two of the leading health indicators.  Not being overweight or obese may prevent early death from heart disease, diabetes, and other major causes of death in the U.S. Physical activity which requires us to engage in continuous movement for at least 30 minutes aids in weight control and increases muscle and bone strength.  This in turn helps our joints to remain strong and flexible and allows us full range of motion.

Physical activity also raises our metabolism, decreases body fat and provides for a growth of lean muscle mass.  It elevates our moods and spirits and contributes to our overall feelings of wellness.  The social contacts we have while exercising in a group setting have been shown to aid us in continuing in our program and attaining measurable results.  If we are accountable to our buddies to show up on time for a walk, it will be harder for us to find excuses not to exercise.

Proper nutrition of course, plays a very important role in our fight to maintain a healthy life style.  The new government food guidelines issued on 1/13/05 advised us to count calories, not carbohydrates, and eat more fruits and vegetables and less fats, sweets and salt.  It also requests us to perform daily physical activity of 30 minutes or longer.  Reputable weight control plans advise eating a nutritious breakfast of whole wheat grains and high fiber foods, drinking plenty of water, consuming several portions of fruits and vegetables, and eating 5-6 smaller meals during the day so as never to become totally famished and overeat at one particular meal.

Pre-plan your meals to provide yourself with readily available healthy choices.  Don’t eat from boredom or stress, eat if you are hungry.  Add daily exercise to your healthy plan and be prepared to realize great results.  Remember studies show that the greatest changes come to those individuals who go from being totally sedentary to exercising only 1 or 2 times per week!

Article by Bob McDowell, Certified Personal Trainer.

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