Hi, my name is Kathy Stevens, and let me start off by saying my passions are family and fitness.  I am a mother of five beautiful kids and a great husband of close to 30 years. I started my career as a P.E. teacher and fitness instructor.  Over the years I have done many fun and exciting things in the fitness industry, including traveling the world as a Reebok Master Trainer, certifying instructors as a AFAA certification specialist and board member, designing programs for various companies and health clubs, writing health and fitness articles and producing videos for a wide variety of fitness products.                

 

I truly enjoy talking about physical fitness and currently teach health and fitness to college students.  But what I love most (next to my family of course...) is helping people get fit.  So feel free to share your deepest, darkest body issues or asks any health or fitness question you have wanted to know more about.  I look forward to being your family fitness resource!

 

Comments (0)   

In a previous post I wrote about health walking, which includes a leisurely paced stroll with focus on good posture and relaxed arm swing.  Now that you have done this for a few weeks, it's time to step it up to fitness walking.

In this style of walking pick up the pace (13 to 15 minutes per mile) by focusing on a few additional factors, in particular your arm swing and foot strike.  This style of walking will increase both your pace and the amount of calories and muscles used in the activity.  It will easily take you from moderate to more a more vigorous state of exercise.  It's great for overall joint health and increased energy. 

Fitness Walking Tips
The following technique tips will help you perform fitness walking with good form and mechanics.

• Maintain good posture.
• Flex the elbows to approximately 90 degrees. Let them swing forward and back without crossing the center of the body or swinging higher than the top of the sternum. Keep elbows close to sides.
• Speed up the arm swing to speed up the leg action
• The hips will rotate slightly in a natural motion.
• Land on the heel of the foot with the forefoot raised.
• Roll from the heel to the ball of the foot.
• Forcefully push off the forefoot.
• Lean slightly forward from the ankles, not the waist.

To help keep your joints flexible and strong, make sure to take glucosamine and chondroitin supplements each day.  You will notice the difference as you increase your walking intensity.  Try alternating one day of health walking with one day of fitness walking until you build up your stamina. 

3 Part Series

In my previous post, I talked about health walking and I would like to expand on that.  Many older adults are experiencing the joys of walking for fitness and for joint health, including participation in local 10k, half and full marathon races.  It's a great way for managing arthritis.  Over the next three part series, I will lay out a few training options that can help take your walks and races to the next level. 

Strength Walk (part 1)
As you progress your routine don’t forget to include some complementary resistance-training exercises for the muscles you use during your walks.  By strengthening your leg and torso muscles you will reduce joint stress and muscle fatigue, giving you greater stamina no matter how long the race.  It’s best to implement your strength-walk program a few months prior to a given race, but it’s never too late to get started. 

Below is a short series of strength moves that you can add right into your walk or perform on off days.  You should try doing them at least 2 to 3 times per week. 

1. Walking lunges (for the leg and hip muscles): start with your feet together, step forward and bend both knees until you are in a lunge position, then bring the rear foot up to meet the front foot. Repeat leading with the opposite leg.  Continue alternating legs for 10 to 15 steps on each leg.   

2. Scapular Dips (for the upper back and shoulder girdle muscles): Place your arms behind you with your hands resting on the edge of a bench or step.  Walk you feet slightly forward, hips and knees bent.  Fingers are forward and elbows are straight.  Slowly let your shoulder blades slide upward towards your ears and then press them downward in the opposite direction.  Keeping all other joints stable.  Repeat this controlled shoulder shrug and press action 10 to 15 times. 

3. Heel to toe walks (for the lower leg muscles): Stand tall, bending the knees slightly and walk on your heels (toes up) for 30 seconds.  Follow this with 30 seconds of walking on your toes (heels up).  Repeat 30-second toe to heel walk two more times for a total of 3 sets.

4. Scapular Squeeze Circuit (for the mid back, postural muscles): Walk with proper form and arm swing for 5 to 10 minutes then continue walking while performing 20 scapular squeezes.  Tuck both arms in towards your sides and pinch the muscles between your shoulder blades as though you are squeezing a tennis ball between them.  Hold the squeeze for one to two seconds then release for one to two seconds.  Go back to normal walking technique then repeat the squeeze series a total of 3 times over.

Nutritional supplements such as glucosamine and chondroitin along with a sensible walking program may help improve overall joint pain and flexibility.

Have you hit the point where your mind may say ‘go’ yet your body says ‘no’, when it comes to high impact activities like running? 

Don’t let aging joints limit your competitive spirit.  Many people are finding the joys of walking in community 10K's, half marathons and even marathons.  After giving birth to five children, my own program has evolved to a brisk fitness walk... It keeps my blood pumping with less joint impact, along with the fact that it is a whole lot easier on the pelvic floor muscles. 

Walking is awesome exercise and can be a great way to complete any race event you may be interested in, even a marathon!  It's also great for overall bone and joint health and for managing arthritis. 

To pick up your pace without increasing joint impact you need to move from a healthy, leisure walk towards a faster race walk style.  It is all in the technique.  The following easy and progressive walk tips can get you moving faster, burning more calories, toning extra muscle, and crossing the finish line in record time.

There are three primary walking styles, originally introduced into the fitness education market by Reebok over 10 years ago.  First is health walking, which includes a leisurely paced stroll (16 to 30 minutes per mile), done with your focus on good posture and a relaxed arm swing.  It is perfect for increasing health and preventing the diseases that have been linked to inactivity including arthritis, obesity and osteoporosis.  The U.S. surgeon general has recommended that everyone try to accumulate at least 30 minutes of this moderately paced style of walking, most if not all days of the week.

The other two styles, fitness walking and speed walking, I will discuss in my next two posts.

Health Walking
The following technique tips will help you perform health walking with good form and mechanics.

• Head in neutral position (head centered, chin parallel to ground, eyes looking ahead).
• Shoulders down, pulled back and relaxed
• Chest lifted
• Abdominals contracted and buttocks tucked under hips
• Arms relaxed and swinging in opposition to the legs
• Comfortable stride   

It's even better if you can walk with a partner each day.  As the weather worsens during the winter, try walking in your local mall or on a treadmill.

Illustration:  Walk Reebok Training Manual: 1995.

Everyone seems to have jumped on the yoga train lately... and for good reason.  This often mis-understood form of mind/body exercise is a wonderful way to increase energy, great for managing arthritis and joint pain and reducing the stresses and strains in your body... and life.  The art of Yoga dates back centuries, originating in India as part of a ritual discipline to control, purify and enlighten the mind/body through a variety of forms or schools of practice related to Hindu philosophy.

Hatha Yoga is the style that many people associate with the word "Yoga" today. It has steadily increased in popularity in our western society due to the emphasis on physical health and vitality of the body through the practice of asana (body poses) and pranayama (breath control).
 
The sun salutation is a foundational movement series in Hatha Yoga.  For those with limited time, the Sun Salutation is excellent because it stretches and strengthens all the major muscle groups in the body while also exercising the respiratory system. It consists of a sequence of twelve positions linked by continuous flowing motion. Each position counteracts the one before, stretching, expanding and contracting the body in a different way as you coordinate the movements with a series of five deep breaths.

I have found that this simple series of 12 poses can be performed at various paces to take you from tired to revitalize or from tense and tight to limber and released in about 5 minutes.  Add in some Yoga breathing techniques and you may also experience a great endorphin high.  Endorphins are naturally released chemicals that make you feel wonderful at the end of an invigorating workout. They are believed to enhance the immune system, relieve pain, reduce stress, and postpone the aging process. 

Performance Technique:
This series can be used as a warm up to a more vigorous activity, as a mid day break from a stagnant position or as a great relaxation after a hard workout.  Making it the ideal anytime movement series.  The faster you progress from one move to the next the more heat and energy you build up.  The slower you go through each posture, enjoying the feel of each position, the more relaxing it can be.

Breathing Technique:
Each position alternates between an extended and flexed or folded position of the spine. You will inhale during the extensions and exhale as you flex or bend.  Try to use a full Yoga breathing technique.  This involves slowly filling up your abdomen then chest as you inhale followed by exhaling emptying the chest followed by the abdomen.  Be sure to breath smoothly in and out through your nose.  

Sun Salutation 12 Step Series:

Step 1: Stand tall with feet together and hands palm to palm, at heart level.
Step 2: Inhale, keeping the palms together and stretch the arms up towards the sky as you extend your spine, bending slightly backward. Keep your abdominals held in.
Step 3: Exhale and slowly flex or bend forward with your spine, until your hands touch your shins or feet.  Keep your head tucked towards your knees.
Step 4: Inhale and step back with the right leg into a deep lung position while extending your spine and lifting your head towards the sky.  Keep your hands on the ground with one on each side of the front foot.
Step 5:  Exhale and bring the left foot back next to the right while lifting the hips towards the sky.  Keep the arms straight along side of your ears, forming an A frame with the body. You may want to stay in this inverted position (known as the downward dog position) for several deep breaths.
Step 6:  Slowly lower the body towards the floor, touching the knees, chest and forehead to the ground.
Step 7: Inhale as you straighten the arms, lift the chest and extend the spine towards the sky, arching your back as much as you comfortably can.  You pelvis and thighs stay on the ground.
Step 8:  Exhale as step up with your left leg and get back into the downward dog position performed in step 5.
Step 9:  Inhale and step back with the right leg into the deep lung position used in step 4.  Hands on the ground, head and spine lifted towards the sky.
Step 10: Exhale and slowly bend forward as in step 3; Hands on shins or feet and head tucked towards your knees. 
Step 11: Inhale and raise the arms upward as you extend the spine back repeating the position in step 2.
Step 12: Exhale as you finish he series by returning to the first position, stand with both feet touching and hands together, palm-to-palm, at the heart.

To see illustrations of these visit http://santosha.com/asanas/suryanamaskar.html 

One round of Sun Salutation consists of two reps through the series of 12 poses, the first leading with the right foot in steps 4 and 10, the second leading with the left. Start by doing 2 to 4 four rounds and gradually build up to 8 to 12 rounds.

Modification Technique: 
For beginners or those with limited back mobility and or leg flexibility, the best way to modify the series is to bend the knees slightly during all of the flexed or folded postures (#’s 3, 5, 8,&10) and to reduce the arch in the back during the extended postures (#’s 2, 4, 7, 9&11).

 

Setting the right goal is the most important step in starting a new fitness program... unfortunately it is often underestimated or completely overlooked.  How often do you hear people tell you that they joined a health club last year, but never go? Or they lost 5 pounds only to put back on 10? These unfortunate endings could have been prevented if the right goals were established in the beginning of the process.  

So how do you set the right goals and then actually achieve them?

The first thing to keep in mind is that most fitness related goals need at least 12 weeks for you to see measurable results.  Most people give up just about the time their bodies start changing.

Secondly, you need to focus on one primary goal at a time. Then it is important for you to have a way to monitor and track how you’re doing during the process.  And finally after the 12- weeks are over, you should re-establish a new goal based on your training results.  In doing so you are creating smaller more manageable goal increments. Success of any type often happens in small steps rather than unrealistic leaps.

Use the following steps to select the right fitness goal:

Meaningful: Make sure you’re goal is something that is truly meaningful in the ‘now’...

List 3 things you really want to change or improve about your body (in order of priority)
1.
2.
3.
(For example: 1. Lose weight; 2. Improve Joint Health; 3. Tone up)

Measurable: Now look at the three goals you listed and decide if and how you can measure them.

1. ____________________________
2. ____________________________
3. ____________________________

(For example: Lose weight: measure by scale; Feel better: self evaluation of energy level; less joint pain; Tone up lower body: tape measure)

Manageable: Take another look at your potential goals and decide which might be the most manageable, realistic and achievable over a twelve-week training period.

List the increment you would be trying to achieve per week.
1. __________________per week
2. __________________per week
3. __________________per week

(for example: Lose weight: 1 pound; Feel better:10%;  Tone up: lose ¼ inch off hips and/or thighs)

This process will help you recognize which of your potential goals might be the best to work on first.  Once you have achieved your goal, you can continue on the same path, advance the measurement or start working on one of the remaining two goals.

This systematic approach to goal setting and achievement can make the difference between ‘success’ or ‘depress’ when it comes to your next fitness program... so get goal setting and GO!

It’s back to school time already!  With our busy schedules before and after school it can be difficult to find time to exercise for anyone in the family unless the kids are in an organized sport like soccer or baseball. 

One scary statistic is that although over 25 million American children are participating in organized sports, we still have a huge group of de-conditioned children who aren’t getting off the bench (or couch for that matter)—we have 50% more overweight children than 20 years ago and 30 to 60% of today’s kids have at least one risk of heart disease by age 10.

Our schools have cut back on physical education to the point where the non- athlete has very little physical movement opportunity throughout the school day.  PE is no longer mandatory in high school past the 9th grade, and most elementary schools don’t have the budget for a fitness professional, which basically leaves PE to unequipped and overburdened homeroom teachers.

Basically we need to face up to the fact that our children’s health and fitness program has to start with family lifestyle choices...and what better time then the ‘back to school’ season to start a new family fitness program.

Here are some helpful hints to get your family moving in the right direction:

• Help your kids learn to enjoy physical movement...This starts with you, be a positive role model!
• Provide them with a wide range of sports and fitness activities. Keep in mind that a wide variety of physical experiences carry over into ones ability to enjoy recreational activities, so try not to limit your child’s choices.
• Volunteer whenever possible to help out with sporting teams and or school fitness programs. It gets you out there and shows your kids that you really care.
• Make it clear to your child that physical activity is good and needs to become an integral part of daily life.
• Find excuses to move more, whether it’s walking with them to school or racing them during simple tasks like taking out the trash or carrying in the groceries.
• Keep a activity chart on the wall and start a friendly family competition based on how many minutes a week you do some type of organized exercise.
• Reward positive physical changes... create your own biggest ‘winner’ contest.
• Avoid getting your child into a highly competitive sport too soon (typically before 8) and make sure they are mature enough to know what they are committing to if they join a specialized team.
• If playing organized sports, praise them for what they do well or try to do well and don’t worry about the score or the competition.

Most importantly, Have Fun!  You may find that you that you enjoy it as much as your kids and have more energy than before!

Previously I covered cardio-respiratory equipment for seniors.  Cardio is important but you need to balance that with strength training as well.  Many seniors feel reluctant to use weights either because they don't know how or are afraid they will injure themselves.

• In the weight room seniors may want to stick with the circuit machines if balance is an issue.  They may also need to omit certain exercises all together if they have joint limitations or suffer from for low back problems.  For this reason it is wise to hire a personal trainer when training in a gym.  A certified fitness professional should be able to help seniors recognize limitations, select the right exercises and spot proper movement execution. 
   
• Lightweights, exercise bands and balls offer seniors a great option because they are not as intimidating as heavy weight room equipment. The portability and handling ease make them ideal for senior strength training programs.  Some of these exercise devices are even designed with special gripping features, which make them easier to handle and hold like these here, soft weights and compressible balls. 
  
• Some seniors may need to wear a weight-training glove to improve grip and/or protect sensitive skin on the hands when handling weights or resistance bands.

• Another equipment consideration when training is joint stability and protection devices... This is where a physician’s recommendation should come in.  It could involve orthopedic braces or raps for the wrist, low back and knee.
   
• Some physicians will recommend water exercise for seniors with severe joint pain or limitations.  The water acts as a natural body support and the buoyancy factor keeps stress off joints.  Even for water exercise there are a variety of floatation and resistance devices that can to help make the most out of a water workout.  

Flexibility training equipment is pretty much the same for senior as any adult exerciser:

·        A comfortable floor mat is a must if seniors are planning to stretch on the floor.

·        A stretching strap is also helpful for leveraging limbs into a stretch position.

·        A rolled pillow or towel for neck support is also recommended for when lying on ones back.

One note on stretching:
Some seniors do not feel comfortable moving up and down from the floor.  Thus stretching can be done from a seated position, while standing behind a chair or even while lying on a firm bed or couch.  It is also a good idea for seniors with balance issues to have a sturdy chair nearby if moving down onto the floor for stretching.

Part 3 of Exercise Gear for Seniors

Exercise Equipment for Cardio Exercising

Senior fitness equipment is a broad area, which I will cover based on what is relevant when conditioning the heart verses the skeletal muscles of the body.   

Lets start by discussing senior cardio-respiratory equipment:

• In general the stationary cardio machines are built for any adult user, but some offer features that better address senior adult’s special needs.  For example, if a senior has problems maintaining good posture or balance, they will want to use the machines that offer back support or take place from a seated posture. 
    
• If seniors have a specific joint that doesn’t function like it use to or joint pain issues, for example the knees or low back, they will want to find the equipment that places the least stress or weight on those areas.  This might mean a glider style machine that distributes the workload between the arm and leg muscles, or a recumbent bike that puts the back in a more comfortable posture. 
  
• If seniors are into outdoor cardio activities like walking or jogging a pedometer is a great tracking tool.  Look for one that has easy to read numbers. Many aging adults feel more comfortable accumulating their cardio-respiratory training minutes throughout the day.  By wearing a pedometer seniors can easily track their daily steps.  Harvard research has shown that as little as 6000 steps a day correlates to a lower death rate. http://walking.about.com/cs/measure/a/locke122004.htm
   
• A heart rate monitor is also a helpful device to insure a person is training at the right intensity.  Keep in mind that some seniors are on heart medications that are designed to keep the heart rate from elevating thus a electric monitor may not reflect how hard they are truly working.  In these cases seniors will need to base their intensity on how they are feeling during the activity and try to stay in a moderate to somewhat hard perception range.
  
  Always check with a doctor before starting any exercise program and he may be able to advise you further on what exercise equipment to use and how to manage joint pain and arthritis with exercise. 
  
  My next post will discuss strength training options for seniors.  Be sure to check back!  If you have any helpful tips or advice, please comment below. 

Part 2 of Series on Exercise Gear

Exercise Wear
One of the first questions I often get when doing senior fitness orientations at my health club is ... what should I wear when exercising?  Well besides the right shoe (see part 1: Does the shoe fit) the next most important thing to have is the right exercise clothing.  Three things to think about when selecting your exercise where are comfort, breath-ability and layering.
 

• When it comes to comfort seniors will want to make sure clothing covers what they need to but doesn’t restrict full range movement or have any tight or irritating elastic banding. 
  
• By breath-ability I mean the ability for the material to release heat energy and possibly even decrease the sweat on your skin, often referred to as wicking sweat away.  This type of material helps with the evaporation of sweat and is quick cooling. Wicking-material clothes are typically found in the running or walking department of sporting good stores.
   
• And last but not least is the layering factor.  As we age our internal body temperature seems to be a bit out of whack.  I find that half my senior exercisers are always too cold and the other half heats up too fast.  It takes a bit longer for senior bodies to catch up with environmental changes... Thus those who are cold have a hard time warming up and those who run hot have a harder time cooling off.  Therefore, having a way of warming up or cooling off by putting on or taking off an extra layer of clothing is important.  For the cool senior it will be important to always bringing along a sweat or fleece jacket.  For those hotties it means making sure that they have short or non sleeved shirts on under their outer-wear and switching to shorter pants or legging.  
  
  In my next post I will talk about choosing the right kind of exercise equipment depending on why kind of exercises you want to do.  Remember exercise is very important for overall bone and joint health as you get older.  It's important to stay active and keep those joints moving!
  

Having the right gear can make a huge difference in physical performance as well as personal safety during exercise... and this is especially true for senior adults in preventing joint pain and other issues.  As we grow older our fitness needs shift due to age-related changes in our body.  These changes make a difference in the type of exercises we should do, the way we should suit up and the equipment that will be most comfortable to use.  In my next few posts I will discuss my top ten must haves that are important for everyone, especially active seniors.

 

#1 – The Right Shoes

The #1 problem I see when training senior adults has to do with their shoe choice.  By the time we hit our ‘golden years’ we often have one or more joint related problems that affect our ability to balance and/or maintain a proper walking gate.  A non-supportive, poorly designed or worn-out fitness shoe will only exacerbate these problems. 

So my ‘Golden Gear’ tip #1 is to check with a foot care specialist or orthopedist as to the best fitness shoe for your particular foot and movement mechanics.  You may need special orthotic inserts.  And if you have diabetes or skin issues you may also need special socks to reduce skin irritation.  These are available on-line as well as through specialty footwear store. (see www.footsmart.com/diabetes).

 

What is the main purpose of your shoes?

Another common misconception, when it comes to fitness shoes, is the belief that all fitness shoes are created equal.  This is certainly not the case.  Fitness shoes come in a variety of models designed to enhance and support the type of activity you intend doing.   A running shoe is built to properly cushion the mechanics of running and a walking shoe is designed with the foot strike of walking in mind.  A cross trainer or gym shoe provides a more solid base with lateral support to allow you to move from strength exercises to cardio equipment. 

 

It will be important that you choose and use the shoes as they are designed, which may mean you have more than one style in your closet.  A reputable shoe store should be able to advise you as to the specific features and design of the shoes you are considering. Also remember to change your shoes at least once every four to six months (if exercising on a regular basis).  The inner support systems may be broken down as well as the outer tread, which can increase the risk of falls.

 

Go check what shoes you are currently using.  Do you need new ones?  Are they the right kind?  Remember, proper gear starts with the feet, so don’t wait.  It may help prevent injury later on.

 

Next Post:  #2 – Comfort Clothing!

In my last post, I wrote about exercise tips you can easily do while on the go.  In this post are specific exercises that you can do in your hotel room or anywhere without having to go to the gym. 

Body Blasters: The following exercises are very effective and use gravity as your resistance, so you don’t need any extra equipment.  These are also great for overall bone and joint health.  Do 1 to 2 sets of 8 to15 repetitions of each of the following classic exercises for a full body workout.

Push ups: for chest, triceps and shoulders                                                                                           

 

·        From a hand and knee or hand and toes position, bend the elbows and slowly lower chest towards the floor

 

·        Keep the abdominals held tight and try to get the chest to within a fists distance of the ground

 

·        Hold in the down position for a second or two and then exhale as you extend the elbows, pressing back up to starting position.

 

 

Single Leg Step Ups: for hip and buttock muscles                                                                                     

 

·        Stand with one foot on top of a step or solid bench (6 to 12 inches high) and the opposite foot on the floor behind the step or bench. 

 

·        Shift your weight onto the up leg and exhale as you extend (straighten) the hip and knee

 

·        Tighten the standing thigh and hip muscles for a second or two and then slowly lower back to the starting position. 

 

·        Repeat 8 to 15 times and then switch leg positions to work the opposite side.

 

 

Traveling Lunges: for the leg muscles

 

·        Start with feet together in good standing alignment

 

·        Step forward with one leg and bend both knees lowering into a lunge position

 

·        Hold for a second or two in the down position and then step the rear leg forward along side the front leg

 

·        Repeat with the opposite leg moving in a forward direction.

 

·        Breath fluidly throughout the movements

 

·        Continue in a forward moving direction, alternating between legs until you have completed 8 to 12 step outs on each leg

 

 

Shoulder dips: for mid back muscles

 

·        Position your arms behind your body with hands on a raised surface (step or bench), fingers forward towards your hips; Knees are bent with feet on the ground

 

·        Keep your elbows straight as you allow your shoulders to rise up towards your ears

 

·        Exhale as you press downward through your shoulder girdle, pushing your shoulders away from your ears and hold this position for a few seconds

 

·        Repeat the movement slowly 8 to 15 times concentrating on the scapular movement while keeping your elbows straight throughout the exercise.  * make sure not to confuse this with the classic triceps dip...where the lowering is done by bending the elbows.

 

 

Inversion press ups: for the upper back and shoulders

 

·        From an inverted position (hands on floor and hips up) similar to the downward dog in Yoga, slowly bend your elbows and lower your head and shoulders towards the floor

 

·        Hold the down position for a second or two and then exhale as you press back to starting position

 

·        Feel free to place the hands on a raised surface like a step or bench if it is to hard to do with hands on floor

 

 

Crunches: for the abs

 

·        Lie back on the floor with hands behind your head, knees bent and feet positioned a comfortable distance from your hips

 

·        Exhale as you lift the torso from the ribcage area moving towards your pelvis

 

·        Lift to the point where you feel your shoulder blades clear the floor and hold for a second or two, then slowly lower back to starting position

 

·        Repeat for 8 to 15 repetitions

 

 

Supermans (back extension): for the spinal muscles

 

·        Lie flat on your belly with your arms extended forward and your legs straight on the floor

 

·        Keep your abs tight and feet on the ground as you exhale and lift your upper body and chest off the floor a few inches. Stay in the pain free range, never lifting higher than comfortable for your lower back.

 

·        Stay lifted for a few seconds and then return back to the start position.

 

·        You can modify this exercise if it is too difficult to lift with your arms extended by bending the elbows along side of the head or resting the chin on your hands

 

·        Be sure to move slowly in and out of each repetition keeping the head and neck in stable alignment with the rest of the spine.

 

·        Repeat for 8 to 15 repetitions

 

This short series will pump you up and hold you over till you can get back to the gym.

 

 

Everyone loves to go on vacation but how many of you are feeling a little guilty about missing a workout or two while traveling or on vacation?  I just got back from a weeklong trip but didn’t let vacation mode get the best of my body... All you need is a simple ‘on the go’ program to keep you feeling fit and healthy with minimal time investment and no equipment.  Below is a list of my favorite ‘on the go’ exercise tips.

 

1. Car, plane, or train tilts: If traveling for an hour or more, add in this simple core strengthening and low-back stress relieving exercise. 
    
1. Sit up tall, draw your belly button in towards your spine and your pelvic floor upward, as you perform a tilting action with your pelvis (tail bone tucking under). 
2. Hold the tilt for 2 to 3 deep breaths, then release back to a neutral pelvic position.  Repeat the action for a total of three repetitions. 
3. Perform this exercise every 30 minutes during your trip for a great body tune up.
    
2. Cardio Quickie:  Get your body burning more calories by starting the day with this quick 12- minute metabolism lifting routine. 
    
1. You can walk, run, climb stairs or do any cardio-moves you like as long as you can pump up the intensity and get breathless for short bouts of time. How about on the beach?
2. Start with a general body warm up then perform 8 back to back bouts of 30 seconds of all out intensity movement followed by 1 minute of light recovery paced movement.
3. These short intervals are the quickest way to light your metabolism and burn more calories all day long. 
    
3. Don’t forget your nutritional supplements!  It is typical to eat a bit less healthy when traveling, so make sure to pack your nutritional supplements including the new ‘on the go’ glucosamine and chondroitin packets.
   
   
   In my next post I will talk about "Body Blasters" - very effective, gravity exercises you can easily do anywhere.
   
   Hopefully these tips will help keep your travel guilt free and body-wise this year!

Many caffeine lovers around the world will love hearing the news that besides waking you up in the morning, caffeine is a well-proven ergogenic aid.  Simply put, caffeine has a positive effect on your ability to perform certain types of exercises and sport activities.  Numerous studies have shown caffeine allows athletes to train longer and stronger. These effects have been found in activities that last as little as 60 seconds or as long as 2 hours. 

·        Research provided by the American College of Sports Medicine (ACSM) has shown that ingestion of 3-9 mg of caffeine per kilogram (kg) of body weight one hour prior to exercise increased endurance running and cycling performance of well-trained, recreational athletes in the laboratory.  

·       Several other studies have shown that caffeine can lessen the muscle pain experienced during exercise.  Read Study  This could be one reason why exercisers are able to continue working at high levels of intensity for longer periods of time.

·        Furthermore recent research has shown that ingesting caffeine post training may help muscles recover quickly after a major workout or competition. In one such study it was found that a combination of carbohydrates and caffeine post high endurance activity favors the replenishment of muscle glycogen (primary muscle fuel source) by 66%.  

Caffeine is found in many of the products we love to consume such as coffee, tea, chocolate, energy supplements and soda.  But hold on before you refill that cup of java; it should be noted that the ingestion of caffeine in the form of coffee appears to be ineffective compared to the use of pure caffeine sources found in sports drinks and tablets. It is believed that there is some other chemical in coffee which may counteract the sports enhancing effects.

 

It is important to keep in mind that although a reasonable amount of caffeine (25 to 200 mg) is believed to yield positive sports related benefits, too much caffeine can have undesirable and unhealthful side effects.  Overdoing it can make you feel anxious and jittery, disrupt sleep, increase blood pressure and heart rate, give you heartburn and stomach ulcers, and cause dehydration. Caffeine can also have an addictive effect on the body, causing withdrawal effects such as headaches and extreme sluggishness when you try to give it up. 

 

Side Bar...

 

Some studies have raised safety concerns in the area of caffeine usage in patients with reduced coronary flow reserve, as seen in coronary artery disease, particularly before physical exercise and at high-altitude exposure. http://www.eurekalert.org/pub_releases/2006-01/acoc-clb011306.php

 

 

 

 

Any long term progressive cardio respiratory program (e.g. walking, jogging, biking, swimming, use of stationary cardio equipment) will help build overall endurance, providing more stamina and energy.

In the short term, try yoga-style breathing, stretch breaks and re-posturing exercises for an immediate energy boost.  These exercises help reduce tension and stress, which sap the body’s energy level.

Try the following energy-renewing exercises at work or after a long car or plane ride.

1.  Scoot to the front edge of your seat

2.  Lift up through your spine as though there were a string pulling you upward from the top of your head.

3.  Center your head over your shoulders and pull your chin in slightly so it’s level with the ground

4. Pull gently in and up through your navel and pelvic floor

5. Place your hands on either side of your ribcage

6. Take in a deep breath through your nose and feel your ribs flare slightly and your abdomen expand under your hands

7. Hold the breath for a few seconds, then release the air, allowing the ribs and abdomen to return to the starting position

8. Repeat several times.

9. Continue to pull upward with your head lengthening your body towards the ceiling

10. Take one more deep breath and force the breath out in short bursts through your nose, then resume your normal breathing pattern.  

So, sit tall, breath deep and re-energize anytime and anywhere!