December 1st, 2008 — exercise
Although most of us recognize that we have to stretch before we exercise there is a lot of confusion out there about how to actually go about it. If you’re not stretching the right way, you could actually be setting yourself up for an injury. Here are some great tips on how to stretch properly and get warmed up for your next workout.
1. Develop a routine.
Your stretching exercises should take about twenty minutes. It may seem like a lot, but that is about the time needed to get completely warmed up. If you are taking an exercise class that has a built-in warm up section, you probably won’t have to do quite this much, but it is important to develop a 20 minute routine of stretches. You may need to consult with a personal trainer, since there are many disciplines that will require a different type of stretching. For example, the stretches for someone that is going to go lift weights will be slightly different from someone that will be running on a treadmill.
2. Never rush.
Stretches are not hard and fast, you’ve got to take your time and work into them. Start off very slowly and gradually increase your pace. It is best to really use that twenty minutes to get your muscles warmed up and your tendons flexing properly. If you are mostly sedentary, it may take a little bit longer at first to get everything working the right way. Take the time that it takes and don’t worry about taking too long. You are still moving around and burning calories, so it’s not taking away from your exercise routine.
3. Hold your stretches.
When you go into a stretch position, you can’t immediately snap out of it. Hold each stretch exercise for a count of ten seconds. One thing that is vital to remember here is that you should never, ever bounce. A stretch is a fluid movement, not a bouncing one. Bouncing is definitely a great way to cause an injury and harm your muscles. Try breathing slowly to help you reduce the urge to bounce.
4. Burning is bad.
If you feel burning or pulling during your stretches, you may not be doing them properly. While it is normal to feel a little pull as you get warmed up, too much is a sign that your body isn’t ready for that particular stretch yet. Start by running in place for a few minutes to get your blood pumping and your muscles ready. Then you can start your other stretches. If at any time you feel a burn or actual pain, stop and return to your resting position. Working through pain is never recommended.
5. Don’t forget you have two sides.
One of the most common mistakes made in stretching is failing to stretch both sides of your body adequately. We all have a side that we favor and a side that is not as flexible. Focus on both and make sure you do the exact same stretches for both sides, for the exact same amount of repetitions. This will help your entire body get warmed up the right way and help prevent injuries.
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November 27th, 2008 — Weight Loss Journal, carbohydrates, diet, exercise, fats, proteins
When it comes to the trio of protein, fat and carbs, most people tend to focus on the last two. They are demonized, championed, reviled – you name it. But in this mess, protein is usually forgotten, or lumped into a category where it doesn’t belong. Protein is vital, especially if it is the right kind of protein. In fact, the right kind of protein can actually aid you in your weight loss efforts.
Body builders are probably the ones that are best informed about protein. They eat it in large amounts, especially after exercising and they know the value that it brings to their efforts to build muscles. What the average dieter may not know is that protein not only builds up lean muscle mass, but by doing so, it can help increase your metabolism. When you couple that with a plan for exercise and healthy eating, you are setting yourself up for success.
The key is finding the right kind of protein. The majority of Americans get their protein from red meat sources – and these are the same foods that contain a high amount of cholesterol. However, there are many other sources of protein that are quite good for you, and in fact, some of these can even help you prevent disease. When you are looking for the right kind of protein to eat, it is important to focus on these sources, especially the ones that are rich in Omega 3 Fatty Acids.
These proteins are found in fish, lean chicken and even in soy. Consult with your doctor or a qualified nutritionist to see what types of protein you can safely eat and learn more about the different varieties that are available. You can easily start adding these foods in to your diet slowly. For example, you can eat salmon once a week, or try having tuna fish (canned in water only) for lunch instead of a hamburger.
The more you begin to replace bad foods with high quality protein, the more effective your weight loss efforts will be. Protein is especially helpful as a mid-day snack, and can provide the fuel you need to get through a tough day and make it until dinner. Low fat cottage cheese is a wonderful source of quality protein, and you can also find good proteins in soy nuts, and other fun snack food.
Try to stay away from pre-packaged protein bars, unless you carefully read the label. Many of these bars are laden with fat and carbohydrates and even though they may claim to be healthy, you may be stepping backwards instead of forwards in your weight loss efforts by eating them.
The right balance of protein will help you build up lean muscle mass, especially if you are exercising regularly. Try adding a few of these protein sources to your diet this week and see how much better you feel. Chances are, you’ll want to keep going and your body will definitely thank you.
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October 22nd, 2008 — body image, cardiovascular, exercise, fats
Most of us have at least one spot on our bodies that we would like to change. Commonly referred to as “problem areas,” if you are serious about making a change, you’ve got to find a way to target that area. While full body exercise is vital, there are many benefits to spending a few extra minutes targeting your problem areas to get better results. Here are some great tips on how to easily turn those problem areas into your pride and joy.
Stomachs –
For many people this is a big problem. The prevalence of “six pack abs” in the media is difficult for many people to get around. To start targeting this area, it is important to reduce your fat intake and get more cardio exercise. While crunches will build up your muscles, if you are not first losing the fat that covers them you won’t be able to see the results of your effort. For women, it is also important to realize that it may not be physically possible to have a completely flat stomach. Just try your best and don’t let the media dictate how flat your stomach should be.
Arms –
This is actually a pretty easy area to target and since most people don’t have a lot of fat build up on their arms, you can see results pretty quickly. In addition to your regular cardio or aerobic routine, add in a little strength or resistance training. This can dramatically produce results in a few short weeks, especially if you keep with it. For women, strength training has many benefits, and contrary to popular belief, a little light training will not make you look like a body builder.
Hips and Thighs –
For many women this is a big problem area and while it is possible to reduce this area, it is important to realize that your frame and genetics may impact just how small you can get. Focus on getting toned first, and keep up with the cardio and other fat burning exercises. You will see results, and over time, this area will get smaller if you can stick with it.
Rear Ends –
By far, the best way to tone up a rear end are squats and lunges. However, you’ve also got to burn fat in order to see those results, much like with your stomach. Focus on adding a few squats to your regular exercise routine, but don’t ditch your cardio. You need to keep burning fat in order to get big results on your rear end. Stairmasters are also another great solution for firming up your rear, and simply taking the stairs at work can also have a big impact.
Remember, no matter how bad your problem area may be, you can’t let that physical real estate keep you from living your life. Focus on your good points and work towards getting fit. The rest will naturally fall into place if you keep with your lifestyle and exercise changes.
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September 22nd, 2008 — exercise, hydration, injury, moderation, wellness
If you are finding that you develop consistent headaches or migraines, the answer may be in your workout, or more importantly, how you are working out. It is actually quite common to get a headache a few hours after exercising. This is due to the fact that sudden stress on your body, in the form of a too-extensive workout, releases nitric acid into your blood stream.
This causes your blood vessels to dilate and can lead to a very painful migraine, or at the very least, a bad headache that will hang around for a few hours. The good news is, there are many ways that you can ensure that you remain headache free after your workout.
The key is avoiding sudden, heavy exercise. This is the main culprit when it comes to post workout headaches, but it isn’t the only one. Whether you are first starting out on a workout plan or you are already exercising, it can be very tempting to overdo. Always remember the 10% rule when it comes to exercising. Never add more than 10% of your usual reps or activity.
You need to work into a new routine slowly, giving your body time to adjust. Even if you are already used to a heavy workout, you can’t go from stop to full out quickly, without experiencing some problems along the way. In addition to dealing with headaches, this is also very bad for your joints and muscles and can lead to injury.
In addition to pacing your workouts, you can also break up your routines if you find that you are still getting headaches afterwards. For example, if you are planning on exercising for thirty minutes in one day, you can change that to three sessions, each lasting ten minutes. Studies have shown that breaking up your workouts doesn’t render them less effective. In fact, you’ll be getting pretty much the same benefit that you would from doing all of your exercises at once.
Working on cardio exercises can also be beneficial over the long term. You’ll be helping your heart and your blood vessels will be in better shape. If you suffer from chronic headaches that are not workout related, getting into a cardio routine may be just what you need, provided you take it slow.
Proper stretching can also cut down on after workout headaches. Focus on relieving stress and tension in your neck muscles and slowly stretch them after your workout. We recommend working with a personal trainer at least once to learn which neck stretches are right for you.
Last but not least, if you already have a headache, you may want to reschedule your workout. While light exercise may help relieve a slight headache, it will only make a bad headache worse. If you find that you have constant headaches, regardless of your exercise routine, you may want to seek the help of a physician to determine the cause and get treatment.
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September 16th, 2008 — diet, waistline, weight loss, wellness
While many of us would like to believe that we were meant to be naturally heavy, the fact is that each one of us does have an ideal weight. Finding it is never easy, and you can spend your whole life trying to beat the scale. Before you beat yourself up for one more day, it is vital to find out how much you should weigh.
This will vary based on many different factors. We do not recommend using BMI as your sole guide to your optimum weight since it does not account for frame size or muscle mass. You can use this as a clue, but do not rely completely on your BMI to determine how much you should weigh.
To discover your optimum weight, let’s talk a little about the three main body types: endomorph, ectomorph and mesomorph.
An endomorph is typically a little heavier by nature. They have softer curves and less definition throughout their body. It is very easy for an endomorph to gain weight.
An ectomorph is the polar opposite. They are usually quite slight, bony and have difficulty gaining weight.
A mesomorph has defined muscles and will typically have a very strong jaw and facial features. Even their hands may be muscled and their bones are typically large and well defined.
Finding your type may be a little difficult, but most of us are aware enough of our bodies to make a good guess. You can also ask your doctor for their opinion on what type you are. Next, let’s move to frame size. A person with a small frame should be able to wrap their hand around the bone of their wrist and have some overlap going on. A person with a moderate frame will have their fingers meet. A person with a large frame will have space in between their fingers.
Now, taking all of these considerations into mind, let’s talk about muscle mass. If you are naturally athletic, you’re going to have more muscle and as such, you’re going to weigh a little bit more. Finding your desired weight may be more about settling on a range of body fat percentage. This focuses more on a healthy weight for this body type, and keeps the range of body fat in the right zone.
A person with a medium frame will have the toughest time finding the right weight. For a clue, you can take the range of weight from your BMI result, and go for the middle numbers. Body fat percentage is also important here as well, and should be in a healthy range. If you have a low body fat percentage, but you’re still not where you think you should be, you may actually already be at your ideal weight.
A small framed person can usually use the same sliding scale, but this time, their ideal weight may be found at the bottom end of the BMI scale. Slight people may actually need to carry a little more body fat and weight to avoid osteoporosis and other health issues. If you are already underweight, you may need to actually gain weight to reach the right range.
Instead of focusing on numbers, you’ve got to look at overall health, the right weight range for your body type and the percentage of body fat you’re carrying. In there, you will find your ideal weight.
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September 8th, 2008 — exercise, injury, wellness
If you’re just getting started on an exercise program, or even if you are an old pro, your back is at risk for injury every time you go out there. We can’t really do much without our backs and it is very important to protect it while you are exercising. If you have ever suffered from a herniated disc, pulled muscle or slipped disc, you know the pain of a back injury. Luckily, there are many techniques that you can implement to make sure that even if you’re feeling the burn, your back won’t.
1. Remember the old adage, “Lift with your legs, not your back.”
It really is true and it does make a difference. If you’re lifting weights, this is absolutely vital. Take the time to ask a personal trainer for lifting tips if you’re a bit rusty or completely new. Find the right position for lifting and practice it at home. Your body will get used to the proper way to lift weights and you’ll reduce your risk for injury.
2. Never overdo.
It’s tempting to really take it to the next level, especially when you are motivated to lose weight and you’re seeing results. However, it is best to stop before you reach that wall. Try gradually increasing your workout times and never add a new exercise suddenly. Work into it, and your back will thank you.
3. Stretch and keep stretching.
We all know how important it is to stretch before a workout, but how many of us actually do it? In addition, how many of us actually do it correctly? Again, take the time to work with a trainer or instructor to find out which stretches you should be doing. Let them know which exercises you will be doing so that they can help you stretch the right muscles before hand. A few toe touches and leg pulls are not enough to warm up your back. You’ve got to focus on each part of your body and really take the time to get a good stretch in.
If you take a break or cool down during your workout, you are running the risk of injury. Even if you have already stretched once, you’re going to need to get back out there and do it again. It’s annoying, it’s time consuming, but it’s better than being flat on your back for a few weeks. Anytime you stop for more than five minutes, or if you aren’t really working up to capacity, take the time to re-stretch before moving on to a different exercise.
4. Know your limits.
We would all like to think we’re high level athletes that can bench 350, or do 100 pull-ups. But the fact is, most of us simply can’t. You’ve got to know your limits and you’ve got to listen to your body. There is no shame in doing less of an exercise or lifting a little less weight. It is much better than the alternative.
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September 3rd, 2008 — Weight Loss Journal, exercise, injury
So much focus is given to warming up for exercise, that the cool down period at the end of a workout is generally ignored. If you are not taking the time to do this after each and every workout, you can experience muscle soreness and it can be difficult to stick to an exercise routine as a result. Cooling down is not complicated, and does not take that much time. No matter how tight your schedule is, fitting in a cool down is an essential part of any workout.
How do you cool down? Here are some tips to get you started.
The ideal cooling down period is anywhere from three to ten minutes, depending on how strenuous your workout was. You can actually incorporate it into your workout very easily, especially if you are running or doing aerobics. One of the best cool downs is simply to walk for three to five minutes at a normal pace, allowing your body and heart rate time to recover.
The key to the proper cool down is making sure that it mirrors the exercise that you just did. This will help you target the muscles that you were just working and make the cool down period much more effective. As an example, let’s say that you just ran a mile at a pretty good pace. For the last five minutes, you could gradually slow down to a jog, and then a trot, and then finally a walk. You will have integrated all of that cool down process right into your run and you’ll be reaping all the benefits.
If your exercise routine is more aerobic in nature, it is also easy to find ways to cool down that mirror what you were just doing. As you get towards the end of your routine, gently slow down your movements and draw them out just a bit. Incorporate a few stretches and slowly bring your workout to a halt.
Here’s a good way to look at the art of cooling down. Let’s say that you are driving a car. Would you rather slam on the brakes and come to a screeching halt, or slow down gradually and come to a nice, slow, full stop? Your body is no different. If you suddenly stop exercising, you will be inflicting exercise “whiplash,” on to your body.
Instead of slamming to a full stop, gradually coast until you naturally come to a stop. This will make a huge difference in how you feel post-workout as well as how you feel the next day. Before we end, there is a final step of the cooling process that is usually overlooked.
It is important to replenish what your body lost during exercise. This means drinking some water, room temperature or slightly colder is usually best, to get your fluid levels back up. You may even need to eat a healthy snack, especially if your blood sugar fell during exercise. By coasting to a halt and stopping to refuel, your body will definitely reap the rewards of a proper cool down.
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August 20th, 2008 — Weight Loss Journal, exercise, gym, injury, moderation
High Intensity Interval Training or HIIT has become very popular, but that doesn’t mean that it is for everyone. If done improperly, this method of exercising can lead to injury or at the very least, some severe pain. While there are a lot of benefits to HIIT, there are a few things that you should know before you get started.
The key to having a successful HIIT workout is learning more about the actual interval between exercise. This is a short rest period that is used to bring your heart rate back under control and provide you with a chance to recover. However, these intervals should not be too long, or you won’t be able to reap as many benefits from your workout. Your intervals should never exceed ten minutes, and are best when kept to about five minutes. Any longer and you run the risk of cooling down too much and injuring your muscles when you start back up again. Remember, resting does not mean stopping. The key is to keep some form of movement or exertion going.
So, let’s look at how HIIT works:
Fast Burst of Exercise (1 – 4 Minutes) + 5 Minutes of Slow Exercise+ Fast Burst of Exercise
The key is to really pour it on during those one to four minutes, otherwise, once again, you won’t be benefiting from this form of exercise at all. Here are some suggestions to help you develop your own HIIT program, or you can always discuss your options with a personal trainer.
When you’re just starting out with HIIT you don’t want to overdo, so these recommendations are more for beginners. If you are already in good shape and doing exercise on a regular basis, than you can amp up the suggestions to fit your own needs. However, remember the 10% rule when it comes to adding new exercises, to avoid injury and exhaustion.
For a beginner HIIT workout, here are some quick suggestions. Start with proper stretching for about five to ten minutes. Then, start with a easy rest period that lasts for about five minutes when you do your initial aerobic exercise. Increase the intensity of these movements for four minutes, and then bring it back down to the first speed for three. This also works for running. You can walk for five, sprint for three, walk for five.
Basically any exercise can be worked into a HIIT plan, if you are doing it properly. By varying your level of intensity, you are automatically working with a HIIT program. Try out a couple variations inside your current workout and exercise plan to see how you can integrate these techniques. Chances are you’ll find it pretty simple and you’ll begin to see results in a lot less time.
When done properly HIIT training is very effective for getting fit and losing weight. Just remember to take it slow and ease up to full speed to reduce the risk of injury.
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July 30th, 2008 — Weight Loss Journal, exercise, injury, wellness
Did you know that approximately 60% of all people who run end up getting injured? The numbers can go even higher for those that exercise without stretching properly. A big portion of these injuries occur in the knee, which has led to the term “Runner’s Knee.” This is an injury that can affect anyone, even if they never actually run. Since it is painful and debilitating, it is important to understand how to prevent it and how to correct it.
The medical term for Runner’s Knee is iliotibial band syndrome (ITBS). This refers to pain that is often felt laterally across the knee, after running or working out. It can be very painful and movement is usually quite limited. Some doctor’s may also refer to this condition as simple “overuse of the knee,” and that is a good description of how this injury occurs.
It is believed that although overuse can be attributed to this condition, it can affect anyone who lacks proper knee flexibility and those that do not properly warm up this area before working out or running. The iliotbial band runs from the top of your hip, all the way to the top of your tibia, and connects with several muscles in this area. The large amount of space here means that you will be dealing with a large portion of pain if you do injure this band. The band is responsible for pulling up the lower leg when you are running or performing any sort of knee bending exercise.
The best way to tell if you have Runner’s Knee is to pay attention to the pain you are experiencing. It will usually start after a few minutes in to your workout or a few miles in to your run. It will start as a dull ache that builds in intensity. It will feel particularly acute if you happen to be going downhill. If you try to flex your knee, you will feel intense pain once you’ve reached about 30% of flexion. The only way to completely remove this pain is to walk with your leg completely stiff, and that is not really convenient for most of us.
So, now that you know how it feels and how it happens, let’s look at fixing the problem. Stretching is vital, but you need to make sure that you are doing the stretches properly. You will need to find a riser that is four to six inches off the ground and stable. Next, move this near a bar or a wall where you can find some balance. Stand on the riser with your bad leg and lower the non-affected leg almost to the floor. Both legs should be locked for this exercise. Bend your affected knee slightly (about 20 degrees) and keep your other leg off the floor. Keep your upper body straight at all times during this stretch. 10 reps per day should be enough to get you started and you can increase frequency as you get stronger.
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July 28th, 2008 — exercise, injury, wellness
Delayed Onset Muscle Soreness, or DOMS as it is known in the weight lifting community is a serious problem for most lifters. It can actually effect a wide variety of people, even if you never lift weights and it is a real problem for thousands. However, DOMS doesn’t have to occur and there are steps you can take to avoid it. Let’s take a look at what DOMS is exactly and how to prevent it.
DOMS refers to a pain that presents itself long after a workout is finished. Typically, this ranges from a period of 12 to 48 hours after lifting or a strenuous workout. The pain is usually intense and debilitating. You may not be able to walk or perform your usual activities. If you’ve ever done too many sit ups and lived to regret it at lunch the next day, you’ve had DOMS. It is common and most of us go through it when we first start a new workout plan.
It is definitely a sign that you overexerted, but it is also a sign that your body is beginning to adapt to a new and more strenuous routine. That doesn’t help much when you’re doubled over, but it is a sign that you’re doing something and your body is definitely feeling it. So, how to avoid or at least lessen the effects of DOMS? Let’s find out!
First and foremost, to avoid DOMS, you have to stretch before, you have to stretch during and you have to stretch after your workout. The key is staying flexible and keeping those muscles warmed up. If you end a big workout and immediately stop moving, you’re increasing your chances of having DOMS. If instead you spend ten minutes in a cool down stretch, you’ll be more likely to avoid it.
Next, the 10% rule definitely applies here. Never increase your workouts by more than 10%. Gradually work into new exercises and longer durations. Your body will thank you and you won’t have to deal with DOMS on a regular basis. Avoid doing too many reps and if necessary, you may want to consult with a trainer to develop a plan that will work best for your current condition.
If you already have DOMS and you’re looking for relief, here are a few quick tips. Gentle massage is very effective at removing pain, but you will need to avoid any strenuous activity while you’re feeling the pain. This will not be hard especially if your DOMS is severe. OTC pain killers can help, but stick to low doses of aspirin or ibuprofen. Stay away from acetametaphine. Warm and moist heat can also be very effective in treating DOMS, but some people respond better with icing. Do what feels best and find the right combination for your own recovery.
DOMS happens to most of us and although it is painful, it does go away in about three days or so. It’s a sign that you need to scale back a bit and remember your stretches.
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