Exercise Adherence Techniques.

Getting started and continuing an exercise program can be a challenging yet, rewarding undertaking. Fifty percent of those who begin an exercise program will drop out with-in six months. You can implement various techniques to improve your adherence to these new lifestyle changes.

Determine where you are going to exercise. Some people find it more convenient to exercise at home. Others may find they have fewer distractions at an exercise facility. If you choose to exercise at a gym, pick one that is nearby, since you may be less likely to exercise at a club that is further away.

You are more likely to stick with your program if it is fun and convenient. Start by identifying activities that you enjoy. Then, determine the most convenient time to exercise with the least distractions.

Your first few workouts should be brief and well within your abilities. Gradually increase the duration and intensity of your exercise. Do not start out with a program your coach had you perform in high school or college. Individualise your program and begin back gradually. When working out with a partner, try to choose someone with a similar fitness level. As a beginner, you may work too hard if you exercise with an experienced partner. Studies have demonstrated you are less likely to continue your program if you exercise at higher intensities too soon. Likewise, long workouts are also associated with higher drop out rates.

Set realistic goals that contribute to long term lifestyle changes. Set both behavioral and outcome goals. A behavior goal could be exercising on weekdays at 7 P.M. for 30 minutes. Examples of outcome goals include losing 10 pounds in 2 months or jumping 1 inch higher by next game season. Understand the objectives behind your outcome goals so you can set appropriate behavioral goals. Focus on achieving your behavior goals since you will have much more control in achieving this type of goal. Do not get discouraged if your short term outcome goals are not achieved by your initial deadline. Change your behavioral goals in accordance to the achievement of your outcome goals. Re-evaluate your plan if you discover a more effective means to attain your objectives or are not certain you can consistently achieve your behavioral goals.

Commit to your goals. Initially, you may be very motivated to stick to your program. It is not unusual for your motivation to dip occasionally. To get yourself through these times, try these techniques:

Establish a routine so physical activity becomes a habit. Plan on a definite time to exercise. Write these times in your planner as you would an appointment. Set recurring alarms on your watch or Personal Digital Assistant (PDA) just before your scheduled time to exercise. Set out your workout clothes or pack your workout bag the night before.

If you feel like not working out, agree with yourself to have a very short, light workout. Quite often, after getting ready and warming up, you will find enough motivation to push through a full workout. If you miss your scheduled workout, realize not all is lost. Forgive yourself and reevaluate your behavioral plan. Adjust your strategies to prevent future drop outs and recommit to your program. Develop a back up plan in case of unforeseen circumstances. Agree not to use your back up plan unless absolutely necessary. If you have not successfully stuck to your program in the past, analyze past obstacles and implement new strategies to overcome these barriers.

Perform a variety of exercises and activities. Engage in utilitarian activities such as walking to the store, walking the dog, or catching up on yard work. Try new activities you think you may enjoy. Consider less traditional forms of exercise like kayaking, urban hiking, or participating in sports leagues or pickup games. Check to see if your company offers wellness incentive programs, fitness facilities, or corporate sports competitions. Perhaps, plan and train for an adventure vacation or sports event. Learn about these new activities by reading an instructional book, joining a training group, or hiring a personal trainer.

Plan your workouts by selecting exercises for the next month or week. Implement a variety of activities. Consider scheduling a different activity on specific days of the week adjusting in accordance of your changing interests. If you workout with weights, change your exercise program every month to alleviate boredom and to restimulate progress. When walking, jogging, or cycling, vary exercise routes or trails. Use diversions such as listening to music, watching television, or reading during exercises that you would otherwise find a bit boring.

Utilize social support. Find an exercise partner, hire a personal trainer, or exercise in a group setting. A training partner or exercise instructor can provide feedback, assistance, and motivation. Participate in physical activities with your spouse, family, or friends. Be creative. Every week, take turns having family members choose their favorite family activity.

Share your goals with those close to you or others that are likely to ask you about your progress. Ask them for their support. Having explained that you have set aside a particular time to exercise can potentially minimize future conflicts or misunderstandings. Those close to you will have the opportunity to understand the importance of your goals and the time you have set aside for them.

Write your goals on paper and post them where they are in view for you to see every day (e.g. refrigerator, mirror, date book, etc.). Some people may even find it helpful to sign a personal fitness contract with their personal trainer or friend.

Monitor your progress. Record your activity and progress in an exercise diary or log. You can even record your diet in a journal or a food exchange check list. Consider purchasing an electronic monitoring gadget like a pedometer, heart rate monitor, or stop watch to track your progress.

Find an exercise professional who can monitor your progress. Regular fitness tests can objectively measure the effectiveness of your program and can possibly save you months or even years of hard work. If progress is not significant, immediate changes can be made to your program. A fitness professional can help you decide the tests most compatible with your fitness goals and how often you should test.

Although some individuals may thrive on competition, many beginners may get discouraged when they compare their fitness levels and abilities with others. Comparing yourself to others may bring about either disappointment or conceit. Remember, it is not so important where you are today as it is where you will be tomorrow.

Certainly, you do not need to implement every strategy outlined in this article. Start out with the techniques you believe will have the most impact in your adherence to your program: find activities you find fun and convenient, set goals, start out gradually, monitor your progress, perform a variety of exercises and activities, use diversions, and utilize social support.

Source: exrx.net

The Importance of Frequent Meals.

Any person who is involved in any kind of fitness regime, knows that eating small meals frequently throughout the day, is better than having a few large meals. There are numerous benefits to doing the same. Increased meal frequency appears to have a positive effect on various blood markers of health, particularly LDL cholesterol, total cholesterol, and insulin. It also appears to help decrease hunger and improve appetite control.

However, due to varied lifestyles, it may not always be possible to have small meals throughout the day. The logistical requirement of carrying around your meals with you throughout the day, the availability of a microwave to heat them before consumption, and adequate time and place to actually have the food, puts a lot of people off. Nevertheless, if you are someone who has decided to go ahead and adopt such a meal plan, here are a few pointers to get you started.

• Eat a snack during the time you are without food the longest during your waking hours
• Eat small meals every 2.5 or 4 hours throughout the day
• Plan 3 meals and 2 or 3 snacks distributed throughout the day, every 2.5 to 4 hours
• If eating less than 3 meals, eat an additional meal
• Introduce breakfast by drinking milk, fruit or vegetable juice
• Add an additional food to breakfast
• Eat cereal for bedtime snack instead of a high fat snack food
• Prepare extra for meals so leftovers are on hand
• Plan time for preparing a nutritious lunch or snack for hard to get away times
• Slightly decrease portion sizes of your largest meals

A little bit of planning too, in this regard, would go a long way.

• Write weekly menu with accompanying shopping list
• Keep shopping list (with pen or pencil) conveniently located in kitchen
• Prepare foods the evening before and refrigerate for the next day

In order to make this change to your lifestyle more motivating and to keep yourself committed to it, you may try doing a few more things. Pick one goal each week that you feel confident you can modify in your diet for years to come. Every week, record date of commitment by goal. Share your goal with those close to you and put a note of your goal on your refrigerator so you are more likely to succeed.

Good Luck!

The Importance of Posture

Ever tweaked a muscle when working out? Whether due to a loss of focus or chronic poor form, getting hurt when exercising can be a huge setback. Good posture means maintaining correct alignment of your body in a seated position, while standing, and during motion. Most athletes and active people pay attention to posture during exercise, but after a few minutes at the desk we start to slump. Being able to maintain good posture is a combination of flexibility, strength, endurance, and awareness. Most people have the ability to achieve proper alignment, however in just seconds they can start to lose their alignment.

Posture is both static and dynamic, yet we must practice good posture in the gym but also at home. Attempting great posture during lifts will not always translate over to good posture sitting or even standing. It is a combination of the numbers game. Meaning, the average person spends roughly seven hours a day sitting at work, then add in driving time, meals, watching TV, and other activities. This can translate into over twelve hours a day sitting. No amount of good posture while lifting for the hour or two you work out can make up for the sheer amount of time spent in poor position while sitting.

Positioning in exercise is critical to force output, energy conservation, and safety. An athlete in a good position is resilient and tends to remain injury free. The body is meant to move large loads and have great endurance. Poor positioning and posture not only require additional energy but also strain the body in unnatural ways and directly correlates to higher injury rates.Fortunately, weight lifting and cardio needn’t be dangerous if you can keep a few concepts in mind.

First, try this posture test: When viewed from the side, an imaginary vertical line should pass through your earlobe, the tip of your shoulder, midway through your trunk, over the bony part of your thigh, and then through both your knee and ankle. If there is any deviation from this alignment, like if your ears are in front of your shoulders or your shoulders roll toward your chest, you are set-up for potential injury.

Aside from maintaining ideal posture, try these technique modifications to avoid injuring yourself during 5 common exercises:

1. SQUAT:

Don’t let you knees drop inward. This common mistake can be remedied if you actively spread your knees apart.

Our advice: Doing air squats with a mini band around your thighs is a good way to train proper technique.

2. DEADLIFT:

Avoid low back injury by maintaining your natural lumbar curvature.

Our advice: Imagine a broomstick running along the length of your spine; if your pelvis curls off the bottom of the stick during the deadlift, then you’ve lost your lumbar curve.

3. SHOULDER PRESS:

Decrease the risk of shoulder impingement by mimicking the natural plane of shoulder motion.

Our advice: Hold your elbows slightly forward of your chest, rather than directly at your sides.

4. PLANK:

Spare yourself unnecessary spinal compression by preventing your head and belly from sagging to the floor.

Our advice: Tighten your core and shoulder girdle so that you are one straight line from the top of your skull to your ankles.

5. RUNNING:

Land as softly as possible to decrease impact on your joints.

Our advice: One method to do this is by decreasing your stride length, while simultaneously increasing your cadence.

Good Luck!

Periodized Training.

You have the best intentions regarding your workout, but find that your motivation has been sapped.

Lately, no matter how hard or how often you work out, you just can’t seem to progress any further. You’re stuck on a plateau.

It turns out that the exercise you’ve been doing has worked so well that your body has adapted to it. You need to “shock” or “surprise” your body a bit. You need to give it a new challenge periodically if you’re going to continue to make gains.

That goes for both strength and cardiovascular training. “Periodizing” your training is the key. Instead of doing the same routine month after month, you change your training program at regular intervals or “periods” to keep your body working harder, while still giving it adequate rest.

For example, you can alter your strength-training program by adjusting the following variables:

• The number of repetitions per set, or the number of sets of each exercise
• The amount of resistance used
• The rest period between sets, exercises or training sessions
• The order of the exercises, or the types of exercises
• The speed at which you complete each exercise
• There are many different types of periodized strength-training programs, and many are geared to the strength, power and demands of specific sports. The most commonly used program is one that will move you from low resistance and a high number of repetitions to high resistance and a lower number of repetitions.
• Such a program will allow your muscles to strengthen gradually and is appropriate for anyone interested in general fitness.

Research Shows Better Results

A frequently cited study conducted at the Human Performance Laboratory at Ball State University has shown that a periodized strength-training program can produce better results than a non-periodized program. The purpose of the study, which was published in the journal Medicine & Science in Sports & Exercise in 2001, was to determine the long-term training adaptations associated with low-volume, circuit-type training vs. periodized, high-volume resistance training in women (volume = total amount of weight lifted during each session).

The 34 women in the study were divided into those two groups, along with a non-exercising control group. Group 1 performed one set of eight to 12 repetitions to muscle failure three days per week for 12 weeks. Group 2 performed two to four sets of three to 15 repetitions, with periodized volume and intensity, four days per week during the 12- week period.

As the chart shows, the periodized group showed more substantial gains in lean muscle, greater reductions in body fat and more substantial strength gains than the non-periodized group after 12 weeks.

Periodizing Your Cardiovascular Workout

You should also periodize your cardiovascular training for the same reasons—to further challenge your body while still allowing for adequate recovery time.

If, for example, you’re a recreational runner, running for fitness, fun and the occasional short race, you’ll want to allow for flat, easy runs, as well as some that incorporate hills and others that focus on speed and strength.

What you don’t want to do is complete the same run every time. If you run too easily, and don’t push yourself, you won’t progress. And chances are you’ll get bored. Conversely, too much speed or high-intensity training will lead to injury or burnout, and most likely, disappointing race results.

If you are serious about improving your time in a 10K or completing a half marathon or even a full marathon, you’ll need a periodized program geared to each type of race. Many such programs are available from local running clubs, in running books and magazines, from some health clubs, as well as on running websites.

Specially designed periodized training programs are also available for cycling and many other sports.

Periodized training will ensure that you continue to make measurable progress, which will keep you energized and interested in reaching your goals.

Additional Resources

Marx, J.O et al. (2001). Low-volume circuit versus high-volume periodized resistance training in women. Medicine & Science in Sports & Exercise, 33, 635–643.
American College of Sports Medicine Position Stand
American College of Sports Medicine

Source: Acefitness.org

Lactic Acid

As our bodies perform strenuous exercise, we begin to breathe faster as we attempt to shuttle more oxygen to our working muscles. The body prefers to generate most of its energy using aerobic methods, meaning with oxygen. Some circumstances, however, such as lifting heavy weights, require energy production faster than our bodies can adequately deliver oxygen. In those cases, the working muscles generate energy anaerobically. This energy comes from glucose through a process called glycolysis, in which glucose is broken down or metabolized into a substance called pyruvate through a series of steps.

When the body has plenty of oxygen, pyruvate is shuttled to an aerobic pathway to be further broken down for more energy. But when oxygen is limited, the body temporarily converts pyruvate into a substance called lactate, which allows glucose breakdown, and thus energy production, to continue. The working muscle cells can continue this type of anaerobic energy production at high rates for one to three minutes, during which time lactate can accumulate to high levels.

Contrary to popular opinion, lactate or, as it is often called, lactic acid buildup is not responsible for the muscle soreness felt in the days following strenuous exercise. Rather, the production of lactate and other metabolites during extreme exertion results in the burning sensation often felt in active muscles, though which exact metabolites are involved remains unclear. This often painful sensation also gets us to stop overworking the body, thus forcing a recovery period in which the body clears the lactate and other metabolites.

Methods to reduce Lactic Acid:

1) Stay hydrated: Lactic acid is water soluble, so the more hydrated you are, the less likely you are to feel a burn while you workout and cause lactic acid build up.

2) Breathe deeply: The cause of the burning sensation you feel in your muscles while exercising is twofold: it is partly due to the build up of lactic acid, but it is also due to a lack of oxygen.

3) Work out frequently: The more physically fit you are, the less glucose your body will need to burn and there will be less acid build up.

4) Be cautious when lifting weights: Weight lifting is an activity that tends to promote lactic acid build up because it requires more oxygen than our bodies can deliver.

5) Decrease the intensity: Decrease the intensity of your workout if you start to feel a burn. The burning sensation you feel during intense exercise is the body’s defense mechanism trying to prevent overexertion.

6) Stretch after your workout: Since lactic acid disperses 30 minutes to an hour after your workout, stretching helps to release lactic acid, alleviating any burning sensations or muscle cramps you might be experiencing.

7) Stay active: Rest after your workout, but lead an active life. Muscles need activity as well as oxygen and water to stay healthy. If you feel a burn in your muscles occasionally, there is no cause for alarm; lactic acid in small amounts is not damaging to your body and may even have some beneficial effects on your metabolism.

8) Increase your magnesium intake: The mineral magnesium is essential for proper energy production within the body. Healthy magnesium levels will help the body to deliver energy to the muscles while exercising, thus limiting the build up of lactic acid. Therefore, you should make an effort to increase your daily magnesium intake, preferably through your diet.

9) Eat foods rich in fatty acids: A healthy intake of foods rich in fatty acids helps the body to break down glucose, a process which is essential for normal energy production. This can help to limit the body’s need for lactic acid during a tough workout and keep you going for longer.

10) Eat foods containing B vitamins: B vitamins are useful in transporting glucose around the body, which helps to fuel the muscles during a workout, thus reducing the need for lactic acid.

Our ACSM Certified Personal Trainer journey.

Sandip and Rohan from Team SRV Athletics are on their way to become ACSM Certified Personal Trainers! The four month, in-depth and thorough training will make them qualified to plan and implement exercise programs for healthy individuals or those who have medical clearance to exercise. The CPT facilitates motivation and adherence as well as develops and administers programs designed to enhance muscular strength, endurance, flexibility, cardiorespiratory fitness, body composition, and/or any of the motor skills related components of physical fitness.

The American College of Sports Medicine was founded in 1954 by a small group of physical educators and physicians who recognised that health problems were associated with certain lifestyle choices, especially smoking and lack of exercise. Since then, ACSM members from all professional backgrounds have applied their knowledge, training and dedication in sports medicine and exercise science to promote healthier lifestyles for people around the globe.

ACSM is the largest sports medicine and exercise science organisation in the world. With more than 50,000 members and certified professionals worldwide, it is dedicated to advancing and integrating scientific research to provide educational and practical applications of exercise science and sports medicine.

To find out more about ACSM and if you too are interested in their various certifications, you can click on the links above or read their FAQs here.

Wish them luck!

Exercises: Compound Vs Isolation.

Any kind of exercise involves movement. Exercise, and so movement, helps in increased calorie expenditure and strengthens muscles by working them. Movement, in the context of exercise, can be categorized into two: Compound and Isolation.

Compound Exercises:

Compound exercises use multiple muscles in unison with each other to perform a certain task, which is ideal for greater strength increases. For healthy adults who are trying to get the most out of a training program, compound exercises are generally preferred and recommended. There are many reasons to use compound exercises during your workout. Since it uses more muscle groups, it:

• means more calories burned during exercise.
• simulates real-world exercises and activities.
• allows you to get a full body workout faster.
• improves coordination, reaction time and balance.
• improves joint stability and improves muscle balance across a joint.
• decreases the risk of injury during sports.
• keeps your heart rate up and provides cardiovascular benefits.
• allows you to exercise longer with less muscle fatigue.
• allows you to lift heavier loads and build more strength.

A great example of a compound exercise is the squat exercise, which engages many muscles in the lower body and core, including the quadriceps, the hamstrings, the calves, the glutes, the lower back and the core.

Isolation Exercises:

Isolation exercises work only one muscle or muscle group and only one joint at a time. Isolating a specific muscle is sometimes necessary to get it to activate and increase its strength. Isolation exercises are often recommended to correct muscle imbalance or weakness that often occurs after an injury. Often, after an injury, a muscle becomes weak and other muscles compensate for that weakness. If you never retrain the injured muscles to fire properly again, it may set up a biomechanical imbalance that is difficult to correct. Therefore, isolation exercises are also frequently used in physical therapy clinics and rehab centers in order to correct a specific muscle weakness or imbalance that often occurs after injury, illness, surgery or certain diseases.

Another reason to perform specific isolated exercises is to increase the size or bulk of a specific muscle group. For example, if you want big biceps, you’ll probably want to add some bicep isolation work to your regular exercise routine.

Most healthy adults will use compound exercises for the majority of a training program and use isolation exercises to complement that program as needed.

Therefore, if you are interested in getting a complete, efficient and functional workout, doing predominantly compound exercises during your training is ideal. However, there are times when isolating a specific muscle, muscle group or joint is necessary and recommended. If you aren’t sure what is best for you, a personal trainer or athletic trainer can help locate any muscle imbalance or weakness you may have and design a program to fit your needs.

Omega Fatty Acids

Monounsaturated and polyunsaturated fats are known by another name: omegas. There are three types of omega fatty acids: omega-3 and omega-6 fatty acids are two types of polyunsaturated fat. They are considered essential fatty acids because the body cannot manufacture them. Omega-9 fatty acids are from a family of monounsaturated fats that also are beneficial when obtained in food.

All omega fatty acids play specific roles in overall health. These good fats can have health benefits, including:

• Prevent coronary heart disease
• Prevent stroke
• Prevent diabetes
• Promote healthy nerve activity
• Improve vitamin absorption
• Maintain a healthy immune system
• Promote cell development

Omega 3

Omega-3 fatty acids are a type of polyunsaturated fat considered essential for human health because the body cannot manufacture these types of acids. People must obtain omega-3 fatty acids from foods such as fish-, nut- and plant-based oils, including canola oil and sunflower oils.

There are 3 types of omega-3 fatty acids.

• ALA (alpha-linolenic acid)
• EPA (eicosapentaenoic acid)
• DHA (docosahexaenoic acid)

ALA is found in flaxseed, canola and soybean oils, and walnuts.

EPA and DHA are found in fatty fishes such as herring, mackerel, salmon, tuna and trout.

Omega-3 fatty acids correct imbalances in modern diets that lead to health problems. Eating foods rich in omega-3 fatty acids can help lower the risk of chronic diseases such as heart disease, stroke and cancer, as well as lower LDL or “bad” cholesterol.

A diet high in ALA helps reduce the risk of heart disease and stroke by lowering cholesterol and triglyceride levels, enhancing the elasticity of blood vessels, and preventing the build-up of harmful fat deposits in the arteries.

Diets high in EPA and DHA help with brain and eye development, prevent cardiovascular disease, and can help to prevent Alzheimer’s disease. For example, diets notably high in DHA have been known to protect against degenerative processes within the retina of the eye and increase the problem solving skills in 9-month-old infants. As such, all infant formula is now supplemented with DHA.

Omega 6

Omega-6 fatty acids are polyunsaturated fats, essential for human health because the body cannot manufacture them. People must obtain omega-6 fatty acids by consuming foods such as meat, poultry and eggs, as well as nut- and plant-based oils, including canola, corn, soybean, and sunflower oils.

There are 3 types of omega-6 fatty acids.

• LA (linoleic acid)
• GLA (gamma-linolenic acid)
• AA (arachidonic acid)

LA is found in canola, corn, peanut, safflower, soybean and sunflower oils.

GLA is found in infrequently consumed vegetable oils, such as evening primrose oil; mostly delivered in nutritional supplements.

AA is found in red meat, poultry and eggs.

Most omega-6 fatty acids are consumed in the diet from vegetable oils, such as linoleic acid.

However, excessive amounts of linoleic acid can contribute to inflammation and result in heart disease, cancer, asthma, arthritis and depression. Hence, it is important to strike a proper balance between the intake of omega-3 and omega-6 fatty acids. A balance between omega-3 and omega-6 fatty acids in the diet allows both substances to work together to promote health. An improper balance or too much omega-6 fatty acid promotes inflammation and can contribute to the development of diseases such as coronary heart disease, cancer and arthritis.

Omega 9

Omega-9 fatty acids are from a family of unsaturated fats commonly found in vegetable oils. However, unlike omega-3 and omega-6 fatty acids, the body can produce omega-9 fatty acids, but they are beneficial when obtained in food.

The primary omega-9 fatty acid is oleic acid.

Oleic acid is commonly found in oils, fruits, and nuts:

• Oils: canola, olive, peanut, safflower and sunflower
• Fruits: avocados and olives
• Nuts: almonds, cashews, macadamias, peanuts, pecans, pistachios and walnuts

Omega-9 Canola and Sunflower Oils are uniquely high in monounsaturated fats and reduce key factors that contribute to heart disease and diabetes. Oils produced from these sources are healthier, highly functional replacements for partially hydrogenated cooking oils, which are laden with unhealthy trans and saturated fats.

Omega-9 fatty acids, commonly referred to as monounsaturated fatty acids, offer important health benefits. Research has shown that omega-9 fatty acids are protective against metabolic syndrome and cardiovascular disease risk factors. Because omega-9 fatty acids have been shown to increase HDL (“good”) cholesterol and decrease LDL (“bad”) cholesterol, they help eliminate plaque buildup in the arteries, which may cause heart attack or stroke.

Increasing the consumption of omega-9 fatty acids, specifically as a substitute for saturated fat, provides beneficial health implications for cardiovascular disease, metabolic syndrome and overall health. Omega-9 Oils are also uniquely high in monounsaturated fat, low in saturated fat and contain zero trans fat.

Although omega-3, omega-6 and omega-9 fatty acids all serve different functions within the body, the evidence is clear that incorporating balanced proportions of both essential and non-essential fatty acids are necessary for maintaining overall heart health and general wellness. According to a 2014 position paper on dietary fatty acids and human health from the Academy of Nutrition and Dietetics, adults should receive 20 to 35% of energy from dietary fats, avoid saturated and trans (“bad”) fats and increase omega-3 fatty acids. The paper also states that the majority of calories from fat should come from monounsaturated fats and that these heart-healthy fatty acids should replace saturated fats when possible. These recommendations are based on the most up-to-date research available.

You can read more about different types of fats here.

Sources:

• Dolecek, T.A. “Epidemiological evidence of relationships between dietary polyunsaturated fatty acids and mortality in the Multiple Risk Factor Intervention Trial.” PSEBM. 200:177-182, 1992.
• Lands, William E.M. (December 2005). “Dietary fat and health: the evidence and the politics of prevention: careful use of dietary fats can improve life and prevent disease.” Annals of the New York Academy of Sciences 1055: 179-192. Blackwell. doi:10.1196/annals.1323.028. PMID 16387724.
• Hibbeln, Joseph R. (June 2006). “Healthy intakes of n-3 and n-6 fatty acids: estimations considering worldwide diversity.” American Journal of Clinical Nutrition 83 (6, supplement): 1483S-1493S. American Society for Nutrition. PMID 16841858.
• Okuyama, Hirohmi; Ichikawa, Yuko; Sun, Yueji; Hamazaki, Tomohito; Lands, William E.M. (2007). “3 fatty acids effectively prevent coronary heart disease and other late-onset diseases: the excessive linoleic acid syndrome.” World Review of Nutritional Dietetics 96 (Prevention of Coronary Heart Disease): 83-103. Karger. doi:10.1159/000097809.
• Gillingham LG, Harris-Janz S, Jones PJ. Dietary monounsaturated fatty acids are protective against metabolic syndrome and cardiovascular disease risk factors. Lipids. 2011; 46(3):209-228.

What are Carbohydrates?

Carbohydrates are one of three classes of food called macronutrients (the other two are fats and protein). The term “carbohydrate” is a big umbrella, including everything from table sugar to cauliflower. The basic unit of a carbohydrate is a monosaccharide or simple sugar (such as glucose or fructose), but these simple sugars can be linked together in infinite ways, and will have very different effects on the body depending on their arrangement.

The body can obtain everything it needs to survive from protein, fats and the right kind of dietary carbohydrates (or good carbs), like vegetables, which offer many valuable components such as antioxidants, fiber, vitamins and minerals.

There are three main types of carbohydrate in food. They are:

• Starches (also known as complex carbohydrates)
• Sugars
• Fiber

You’ll also hear terms like naturally occurring sugar, added sugar, low-calorie sweeteners, sugar alcohols, reduced-calorie sweeteners, processed grains, enriched grains, complex carbohydrate, sweets, refined grains and whole grains.

Starch

Starches are long complex chains of simple sugars. This is why they are often called “complex carbohydrates”. It was once thought that complex carbohydrates do not raise blood sugar as quickly or as much as sugars, but now we know that some starches are actually more glycemic than some sugars. In this sense, they are not “complex” for very long at all. People who are sensitive to sugar should avoid most starchy foods as well, since most starchy foods are rapidly broken down into sugar.

Foods high in starch include:

• Starchy vegetables like peas, corn, lima beans and potatoes.
• Dried beans, lentils and peas such as pinto beans, kidney beans, black eyed peas and split peas.
• Grains like oats, barley and rice. (The majority of grain products in the US are made from wheat flour. These include pasta, bread and crackers but the variety is expanding to include other grains as well.)

Sugar

Sugar is another type of carbohydrate. You may also hear sugar referred to as simple or fast-acting carbohydrate.

There are two main types of sugar:

• Naturally occurring sugars such as those in milk or fruit.
• Added sugars such as those added during processing such as fruit canned in heavy syrup or sugar added to make a cookie.

On the nutrition facts label, the number of sugar grams includes both added and natural sugars.

There are many different names for sugar. Examples of common names are table sugar, brown sugar, molasses, honey, beet sugar, cane sugar, confectioner’s sugar, powdered sugar, raw sugar, turbinado, maple syrup, high-fructose corn syrup, agave nectar and sugar cane syrup.

You may also see table sugar listed by its chemical name, sucrose. Fruit sugar is also known as fructose and the sugar in milk is called lactose. You can recognize other sugars on labels because their chemical names also end in “-ose.” For example glucose (also called dextrose), fructose (also called levulose), lactose and maltose.

Fiber

Fiber comes from plant foods so there is no fiber in animal products such as milk, eggs, meat, poultry, and fish.

Fiber is the indigestible part of plant foods, including fruits, vegetables, whole grains, nuts and legumes. When you consume dietary fiber, most of it passes through the intestines and is not digested.

For good health, adults need to try to eat 25 to 30 grams of fiber each day. Most people do not consume nearly enough fiber in their diet, so while it is wise to aim for this goal, any increase in fiber in your diet can be beneficial. Most of us only get about half of what is recommended.

Fiber contributes to digestive health, helps to keep you regular, and helps to make you feel full and satisfied after eating. Additional health benefits, of a diet high in fiber — such as a reduction in cholesterol levels — have been suggested by some so may be an additional benefit.

Good sources of dietary fiber include:

• Beans and legumes. Think black beans, kidney beans, pintos, chick peas (garbanzos), white beans, and lentils.
• Fruits and vegetables, especially those with edible skin (for example, apples, corn and beans) and those with edible seeds (for example, berries).
• Whole grains such as:
  • Whole wheat pasta
  • Whole grain cereals (Look for those with three grams of dietary fiber or more per serving, including those made from whole wheat, wheat bran, and oats.)
  • Whole grain breads (To be a good source of fiber, one slice of bread should have at least three grams of fiber. Another good indication: look for breads where the first ingredient is a whole grain. For example, whole wheat or oats.) Many grain products now have “double fiber” with extra fiber added.
• Nuts — try different kinds. Peanuts, walnuts and almonds are a good source of fiber and healthy fat, but watch portion sizes, because they also contain a lot of calories in a small amount.

In general, an excellent source of fiber contains five grams or more per serving, while a good source of fiber contains 2.5 – 4.9 grams per serving.

It is best to get your fiber from food rather than taking a supplement. In addition to the fiber, these foods have a wealth of nutrition, containing many important vitamins and minerals. In fact, they may contain nutrients that haven’t even been discovered yet!

It is also important that you increase your fiber intake gradually, to prevent stomach irritation, and that you increase your intake of water and other liquids, to prevent constipation.

In layman terms, Carbohydrates (or Carbs in short) can be segregated into two broad categories. Good and Bad.

Good carbs are carbs that don’t raise blood sugar too high or too quickly. The best carbohydrates (like vegetables) are found in unprocessed whole foods that are rich sources of phytochemicals – plant compounds, which protect against cancer, heart disease and other illnesses. Many phytochemicals are natural antioxidants and many are anti-inflammatory. Carbohydrates like vegetables and fruits also contain tons of important vitamins and minerals. In addition, carbohydrates are the only dietary source of fiber. Remember, a diet focused on eating plenty of good carbs is naturally low in sugar – especially processed or added sugar.

Bad carbs are highly processed carbohydrates (refined breads, cereals and pastries) that raise blood sugar too high and too quickly. These refined carbohydrates are not only higher in sugar and significantly lower in nutrients and fiber than whole foods, but they also break down more rapidly into glucose and enter your bloodstream far faster than vegetables and other good carbs. So if you eat refined carbohydrate foods, you stay on the blood sugar roller coaster ride of highs and lows.

Breathing during exercise.

In our daily lives, breathing comes naturally and doesn’t require any thought. We need oxygen, so we inhale, and we need to rid our bodies of carbon dioxide, so we exhale. However, few people use their lungs to their full capacity. Generally, we take quick, shallow breaths which results in using only a part of our lung capacity.

When we exercise, however, our working muscles demand greater amounts of oxygen and we create more carbon dioxide waste as a result. This results in an automatic increase in our respiration rate.

Breathing correctly is important while exercising because it helps with posture. The same muscles that help us with our posture are the ones that also help us respire.

The body needs water and increased oxygen to burn fat as an energy source. As you add more water and oxygen to your system, your body will be able to use the retained water for excretion, prompting almost immediate weight loss of retained water and toxins. This is not the same as sitting in a sauna and sweating which actually dehydrates you. Adding water will rehydrate you and enable the body to burn more fat (as long as you increase your oxygen intake by doing some form of exercise). Walking, swimming, biking, jogging, calisthenics, and even yard work can help with working your cardiovascular system.

During aerobic activities, such as running or swimming, a good breathing pattern ensures that your working muscles will continue to receive the oxygen they need to keep contracting. For moderate-intensity exercise, such as walking, you should not be breathing so hard that you can’t carry on a conversation. For vigorous-intensity exercise, such as jogging, you will be breathing faster but you still should be able to talk in short sentences. Proper breathing is also important when doing different types of stretching. Slow and controlled breathing as you enter a stretch can better allow muscles to relax and lengthen.

What is Creatine?

Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to all cells in the body, primarily muscle. This is achieved by increasing the formation of adenosine triphosphate (ATP). It is naturally produced in the human body from amino acids primarily in the kidney and liver. It is transported in the blood for use by muscles. Approximately 95% of the human body’s total creatine is located in skeletal muscle.

Creatine has been shown to be an effective antioxidant with supplementation alone and also when associated with resistance training. Creatine supplements are used by athletes, bodybuilders, wrestlers, sprinters, and others who wish to gain muscle mass, typically consuming 2 to 3 times the amount that could be obtained from a very-high-protein diet.

However, the Mayo Clinic states that creatine has been associated with asthmatic symptoms and warns against consumption by persons with known allergies to creatine. There are reports of kidney damage with creatine use, such as interstitial nephritis; patients with kidney disease should avoid use of this supplement. In similar manner, liver function may be altered, and caution is advised in those with underlying liver disease, although studies have shown little or no adverse impact on kidney or liver function from oral creatine supplementation.

Extensive research has shown that oral creatine supplementation at a rate of five to 20 grams per day appears to be very safe and largely devoid of adverse side-effects, while at the same time effectively improving the physiological response to resistance exercise, increasing the maximal force production of muscles in both men and women.

The most common form of creatine supplement found in the market today is Creatine Monohydrate. Creatine monohydrate supplements are products that contain a very pure form of creatine and are often taken pre/post workout and/or with other supplements like whey protein. ATP is the immediate source of energy for muscle contraction. Muscle fibers only contain enough ATP to power a few twitches, additional ATP must be drawn from the body’s ATP “pool”. Creatine monohydrate is converted into creatine phosphate in the body to keep the ATP pool filled.

What does this mean in the real world? Having a good reservoir of ATP available may help you lift heavier weights for more reps by providing your muscles with enough the fast-converting energy it needs for maximum performance. You’ll often hear this referred to as “explosive energy”. Here’s a list of the possible benefits of taking creatine for someone who is doing intense resistance training (weight training) or a sport which requires high amounts of instant energy (for example a sprinter).

• Enhanced muscle mass/strength
• Increased muscle energy availability
• Increased power output (more sets/reps)
• Weight gain
• Enhanced recovery after exercise

Creatine usage is generally not recommended for people under the age of 18. This is because of the lack of research of creatine supplementation in teenagers.

References:

http://www.nlm.nih.gov/medlineplus/druginfo/natural/873.html

http://www.jissn.com/content/11/1/11

http://examine.com/supplements/Creatine/#summary1-0

http://www.mayoclinic.org/drugs-supplements/creatine/safety/hrb-20059125?_ga=1.212266579.612096385.1414333571

http://www.ncbi.nlm.nih.gov/pubmed/10999421

http://www.ncbi.nlm.nih.gov/pubmed/15758854

http://www.ncbi.nlm.nih.gov/pubmed/15707376

The benefits of running.

Jogging or running is a popular form of physical activity and we all know running is good for one’s health. Regular running builds strong bones, improves cardiovascular fitness and helps to maintain a healthy weight. The difference between running and jogging is intensity, but both are forms of aerobic exercise.

Regular running or jogging offers many health benefits. Running can:

• help to build strong bones, as it is a weight bearing exercise

• strengthen muscles

• improve cardiovascular fitness

• burn plenty of kilojoules

• help maintain a healthy weight.

The difference between running and jogging is intensity. Running is faster, uses more kilojoules and demands more effort from the heart, lungs and muscles than jogging. Running requires a higher level of overall fitness than jogging.

Both running and jogging are forms of aerobic exercise. Aerobic means ‘with oxygen’ – the term ‘aerobic exercise’ means any physical activity that produces energy by combining oxygen with blood glucose or body fat.

It is however, advisable to keep a few things in mind with relation to running or jogging.

• Make sure you eat a healthy, well-balanced diet.

• Avoid eating directly before going for a run.

• Avoid running during the hottest part of the day in summer.

• Drink plenty of water before, during and after your run.

• Take your mobile phone with you.

• If using an iPod or headset, do not have the music too loud – stay alert and aware.

• Wear reflective materials if you’re running in the early morning or at night.

• Tell someone where you plan to run and when you think you’ll be back.

• Choose well-lit, populated routes and avoid dangerous and isolated areas.

• If you injure yourself while running, stop immediately. Seek medical advice.

Its important to remember that anyone who has never run in the past or has health issues should, of course, consult a doctor before starting a running program.

Exercise and Heart Disease.

There is almost no disease that exercise doesn’t benefit. As such, just because you have a heart disease doesn’t mean that you have to sit around and do nothing. In fact, with regular exercise (greater than 150 minutes a week), you may hasten your recovery, improve heart function and even get off of some of the medications you’re on.

Cardiovascular benefits of exercise include:

• Strengthening your heart and cardiovascular system.
• Improving your circulation and helping your body use oxygen better.
• Improving your heart failure symptoms.
• Lowering blood pressure.
• Improving cholesterol.

It’s never too late to increase your physical activity or start an exercise program. Get an “OK” and some guidelines from your physician before you start.

Getting Started: Things to Discuss with Your Doctor

Always check with your doctor first before starting an exercise program. Your doctor can help you find a program for your level of fitness and physical condition.

Here are some discussion questions:

• How much exercise can I do?
• How often can I exercise each week?
• What type of exercise should I do?
• What type of activities should I avoid?
• Should I take my medication(s) at a certain time around my exercise schedule?
• Do I have to take my pulse while exercising?

Your doctor may decide to do a stress test, echo, or modify your medications. Always check with your doctor first before initiating any exercise.

Warnings During Exercise:

There are some precautions you must keep in mind when developing an exercise program:

• Stop the exercise if you become overly fatigued or short of breath; discuss the symptoms with your doctor or schedule an appointment for evaluation.
• Do not exercise if you are not feeling well or were very recently ill. You should wait a few days after all symptoms disappear before restarting the exercise program. If uncertain, check with your doctor first!
• If you have persistent shortness of breath, rest, and call your doctor. The doctor may make changes in medications, diet, or fluid restrictions.
• Stop the activity if you develop a rapid or irregular heartbeat or have heart palpitations. Check your pulse after you have rested for 15 minutes. If it’s above 120 beats per minute at rest, call your doctor.
• If you experience pain, don’t ignore it. If you have chest pain or pain anywhere else in the body, do not allow the activity to continue. Performing an activity while in pain may cause stress or damage to the joints.
• If you pass out, call your doctor or seek urgent care.

Stop Exercising and Rest if You Have Any of the Following Symptoms:

• Chest pain.
• Weakness.
• Dizziness or lightheadedness
• Unexplained weight gain or swelling (call your doctor right away)
• Pressure or pain in your chest, neck, arm, jaw or shoulder or any other symptoms that cause concern.
• Never exercise to the point of chest pain or angina. If you develop chest pain during exercise, call the hospital immediately.

Here are a few guidelines to avoid overdoing it:

It Takes Time:

• As such, gradually increase your activity level, especially if you have not been exercising regularly. Don’t run a marathon in day one!
• Wait at least 60-90 minutes after eating a meal before exercising.
• When drinking liquids during exercise, remember to follow your fluid restriction guidelines.
• Warm up and cool down!
• Exercise at a steady pace. Keep a pace that allows you to still talk during the activity. Keep an exercise log.

Just follow these guidelines and with correct and moderate exercise and appropriate nutrition, you will soon be on your way to having a healthy heart and body.

Source: http://www.nationaljewish.org

What is TRX?

The term ‘suspension training’ refers to an approach to strength training that uses a system of ropes and webbing called a “suspension trainer” to allow the user to work against their own body weight.

Once such training program that we hear about a lot is TRX.

Randy Hetrick, a former Navy Seal and Stanford MBA graduate, developed the Total Resistance eXercise (TRX) equipment and the associated Suspension Training bodyweight exercises in the 1990s, and started marketing it in 2005. The TRX Suspension Trainer is said by the makers to be an original, best-in-class workout system that leverages gravity and your bodyweight to perform hundreds of exercises. You’re in control of how much you want to challenge yourself on each exercise – because you can simply adjust your body position to add or decrease resistance.

The main benefit that one may derive by using The TRX Suspension Trainer system could be:

• Delivering a fast, effective total-body workout
• Helping build a rock-solid core
• Increasing muscular endurance
• Benefitting people of all fitness levels (pro athletes to seniors)
• Can be set-up anywhere (gym, home, hotel or outside)

It is said by the makers that by utilizing your own bodyweight, the TRX Suspension Trainer provides greater performance and functionality than large exercise machines costing thousands of dollars.

Proponents of suspension training argue that it develops core body strength, as well as joint and muscular stability, reducing the chance of injury. However some sports scientists have expressed concern that weaker individuals may not have the core stability or joint integrity to use the system safely and effectively.

Here is video demonstrating a TRX Workout with Inventor Randy Hetrick.

For more information, you can visit their website by clicking here.

Benefits of Weight Training for Women.

People everywhere are now aware that some or the other form of exercise is good for health. Obviously, women too want to stay slim and healthy, specially after they are in their 30’s. However, there is still a lot of misconception among women about whether weight training should be done by them or not. It’s generally known that weight training causes men to build a lot of muscle and become huge and ripped. So it’s commonly thought that weight training by itself, will produce similar results in women. That is not the case. Let’s see why weight training is beneficial for women and won’t cause them to become muscular and bulky like men.

1) Less testosterone means less muscle mass: Testosterone is the hormone that makes men, men. It is what causes and helps build and maintain muscles in men, along with numerous other functions. Women, however, do not have as much testosterone as men. They have estrogen. The tiny amount of testosterone that is present in a woman’s body is not nearly enough to create the kind of muscle mass that an average man has. Hence, weight training in women will give you all the benefits that it would to a man, except for the substantial muscle mass. The general effects of testosterone in men can be found here and the general effects of estrogen in women can be found here.

2) Better way to lose fat: When compared head to head, weight training is more effective at burning body fat that either yoga or cardiovascular exercises. Also, the main advantage of weight training is your body’s ability to burn fat during and after exercise. After a heavy bout of strength training, you continue to consume additional oxygen in the hours and even days that follow. This is known as excess post-exercise oxygen consumption, or EPOC. When your body uses more oxygen, it requires more caloric expenditure and an increased metabolic rate.

3) Improved heart and bone health: People who lift weights are less likely have heart disease risk factors such as a large waist circumference, high triglycerides, elevated blood pressure, and elevated glucose levels. As you age, you are at risk of losing both bone and muscle mass. Postmenopausal women are at a greater risk for osteoporosis because the body no longer secretes estrogen. Resistance training is an excellent way to combat loss of bone mass, and it decreases the risk of osteoporosis.

4) Increased calorie expenditure and better sleep: As you increase strength and lean muscle mass, your body uses calories more efficiently. Daily muscle contractions from a simple blink to a heavy squat contribute to how many calories you burn in a given day. Sitting burns fewer calories than standing; standing burns fewer than walking, and walking burns fewer than strength training. Also, as a result of all the hard work while exercising, strength training greatly improves sleep quality, aiding in your ability to fall asleep faster, sleep deeper, and wake less often during the night.

Therefore, it’s quite important that along with yoga or cardiovascular exercises, women include weight training in their regimen too. Not only it is better that either just yoga or cardio, it will complement their benefits and make you stronger overall. Resistance training can benefit in all aspects of your life. Put it in your fitness plan and feel stronger, healthier, and more confident!