Home > Good Form > Archives > 2006 > December
December 2006
New Year’s Resolutions Can Work, Part 1
The Atlanta Journal-Constitution
Did you know that over 90% of those who get involved with a fitness program in the month of January dropout within the first 30 days? Just think of what happens over the course of 6 months.
There are particular reasons why New Year’s resolutions don’t work. If you first understand why they fail, you can then gain a greating understanding to how you can make it work. Though, I am going to talk to you about how this relates to weight loss programs, you can apply it to almost any resolution at the New Year.
The following is an abbreviated version of my first three reasons. Go here to get the full version of Discover 5 Reasons New Year’s Resolutions Fail And What You Can Do To Make Them Work! (For the month of January, you will not be asked for any personal information and it is free.)
Reason #1: Lack of Knowledge - Most of your information comes from marketers of weight loss products and programs. They do not have your best interest in mind (only their own as they count on you to crack out your credit card). So, you’re confused about what to do. To keep it simple, if you’re not participating in a program that includes resistance (weight) training, cardiovascular exercise, and supportive nutrition, then don’t do it.
Reason #2: Poor Planning - You must not only know how much weight you’re going to lose (the long term goal), but what steps you’re going to take to get there (short term goals). Most importantly, you must write these goals down and set them at a realistic expectation(s).
Reason #3: Lost Motivation - Sure, you can show up at the gym for a couple of weeks, but that does not create a pattern. You have to remain consistent to make it work. To keep the motivation up, you must keep expectations realistic, have an enjoyable environment to train, and if that doesn’t work- hire a professional trainer.
Feel free to share you New Year’s resolutions (that succeeded or failed) or thoughts, by commenting on this blog.
HAPPY NEW YEAR!
Permalink | |
Physical Fitness Assessments Are Important
The Atlanta Journal-Constitution
Every exercise program should begin with an assessment of your current fitness level. The assessment is the first step in developing an exercise program that will also provide the base line from which to evaluate your progress. If you employ the services of a Personal Trainer, the assessment becomes a tool, which will help the two of you note each of the physical areas that need to improve. The assessment will further aid in the development of a program based on which exercises are best for you.
Always consult with a physician before beginning an exercise program
Types of Assessments
Cardiovascular Endurance
Testing for cardiovascular endurance includes a variety of methods and equipment, reflecting the wide difference in capabilities found among clients. For instances a client with bad knees may take the swimming test or a visually impaired client may feel safer taking the cycling test.
a. 12 - minute Run – Walk Test
b. 12 - minute Swimming Test
c. 12 – minute Cycling Test
d. Step Test
Muscular Strength
These tests gauge arm and leg strength and reliably reflect strength throughout the upper and lower body, respectively.
a. Upper Body Test – (Chest Press)
b. Lower Body Test – (Leg Press)
Example: To safely gauge the chest press 1RM of your client, multiply the clients weight by .65. Providing your client is in fair condition, this is the number that he/she should be able to bench press.
Flexibility
This is your Range of Motion test. It is used to show flexibility in the shoulders, lower back and hamstrings.
a. Zipper Stretch
b. Sit and Reach
Muscular Endurance
a. Pushups – upper-body strength and endurance
b. Sit-ups – overall muscular strength and endurance
Permalink | |
Get Real
The Atlanta Journal-Constitution
2007 is around the corner and it’s the time of the year to re-evaluate your career, lifestyle, and health status.
So this year when you look in the mirror to evaluate your physical fitness and appearance, get real with yourself.
Don’t convince yourself you are just 5 pounds overweight (when you are really 20 lbs) and then tell yourself that 5 pounds does not really matter in the overall scheme of things so you don’t have to make any adjustments to your exercise routine or eating habits.
Instead, calculate your BMI ( and don’t guess your weight, really step on an accurate scale). Use this link to easily calculate your BMI: http://www.nhlbisupport.com/bmi/
Once you have the objective numbers, make an action plan and stick with it. Bring health care professionals into your plan development (nutritionists, physical therapists, physicians) and schedule your yearly physical with your primary care physician to get the status of other important numbers like blood lipid levels, bone density, etc.
Permalink | | Categories: Weight Loss
Muscle Mags to the Rescue
The Atlanta Journal-Constitution
Has your progress stalled?
You were on a role and then the dreaded food months came. November and Decembers’ festivities interrupted the consistency of your workouts, walking times, biking times and any other times for exercise that you’ve managed to hold dear throughout the earlier part of this year. Food may have become a source of fear and despair. If the holidays leave you feeling like you lack any kind of discipline and resolve, you’re not alone? With only 12 days left to the New Year, help is only as far away as your local newsstands or your favorite bookstore.
The Muscle Magazines want your business!
And they are telling all and offering plenty. If you’ve ever wanted a hand written instruction guide on what to do, how to eat, and recipes that even your family will love, the information is abundant. In a push for subscriptions, Fitness Mags are great for New Years resolution workouts. They tell you everything you need to know ahead of time. January and February magazines are already on the bookshelves. They’re fighting for your attention in hopes of gaining your patronage and a year or twos’ paid subscriptions for the upcoming year(s). So here you go, all the help that you need to get back in the game or take it to the next level. If you’re ready to change the intensity of your workouts as well as the types of workouts that you do and you need ideas, there’s a fitness magazine out there with your name on it.
Permalink | |
Good Sitting Posture is Bad for Your Back?
The Atlanta Journal-Constitution
A new study by physicians at Woodend Hospital in Aberdeen, Scotland, was recently published in the journal Radiological Society of North America. The study’s authors suggests the best sitting posture to decrease disk movement (indicating less strain) was at 135 degrees of hip flexion versus the currently recommended erect posture of 90 degrees hip flexion.
See this link to Science Daily to read the full abstract: http://www.sciencedaily.com/releases/2006/11/061127112844.htm
I have seen this study noted on numerous web sites and news outlets as information that should radically change the way we sit instantly. I would like to caution against this type of reaction to one study that measured only two components of the complex spinal system. What happens to the alignment of the neck when you sit with 135 degrees of hip flexion and have to look at a computer screen to work? In addition, what is happening to the dynamic support system of the spine, your muscles?
While I think this is interesting and useful information that creates the need for further scientific investigation, I do not think it should change the way you sit at your desk or drive your car today. The best piece of information to take into practice in your own life immediately is the quote from Bashir (study author), “We were not created to sit down for long hours, but somehow modern life requires the vast majority of the global population to work in a seated position.”
Permalink | | Categories: Health
Weight Loss Business is Big Money
The Atlanta Journal-Constitution
Since the 1980’s, weight loss pills, diets (e.g. diet books), exercise contraptions, video tapes, and the like has turned into a multi-billion dollar industry.
You’ve heard of everything from fen phen to ephedra to hoodia. You’ve done Atkins diet to The Zone to South Beach. You’ve tried the Thy Trimmer to The Gazelle to Ab Lounge. Youv’e used the Jane Fonda Workout to Tae Bo with Billy Blanks.
All of which, have been promoted for the sake of weight loss and losing inches. All of which guarantee results. All of them will defend their legitmacy. You hear claims like, “I lost 10 pounds in one weeks” or “I lost 6 inches in my waist in 6 days!”
My question to you is this: If these things really work, then why is it that there is still an epidemic of obesity in this country? The answer is, that they don’t work. My appeal to you is that these trendy products and programs are a part of the problem. You may lose weight at first, but you gain it back with interest. For the sake of this blog, I can’t get into a lot of detail about why. However, what I can tell you is that using these products and programs can alter your physiology and behavior in such a way that you turn yourself into a fat gaining machine.
To answer why there is always something new is simple. There is no money in it. If you believe that weight loss marketeers don’t lie to you, you’d be sadly mistaken. They (the weight loss industry) are always going to come out with something new in order to make the big money.
As a fitness and weight loss mythbuster, I can rant about the deception and fraud in the weight loss industry all day (You can go to www.FitnessMythbuster.com to see more). Instead of ranting though, I ask that before you buy another weight loss product you ask yourself one question:
“Am I buying this product out of impulse or trying this because I’m desperate, or am I doing this because I want lifelong change?” The chances are that most of the time you will answer with impulse or that your desperate. Once you recognize that, you will not be as likely to buy into it. Instead, you’ll begin to desire what it takes for lifelong change and everlasting health. You know, eating right and exercise (both of them together).
Right now and this upcoming New Year, you’ll be bombarded with all kinds of different weight loss and fitness products promising to be the magic bullet. Don’t be a victim to them any more. Educate yourself and don’t try to climb a tall mountain in one day. Keeping weight off and being fit is a process, not an event.
Permalink | | Categories: Weight Loss
STRENGTH & MUSCLE TRAINING
The Atlanta Journal-Constitution
With small changes to your current training routine, you can see considerable improvements in the amount of strength you gain or muscle that you develop. All you really need to do is alter the sequence of and vary the rest times between your current exercise routines.
How much rest is enough?
There is no definitive answer to this question but it could be generally agreed that 30 to 90 seconds between sets is sufficient to increase strength and muscle mass over a twelve-week period. The actual amount of rest that each of us needs is really linked with recovery since the body must be allowed to recover from the strenuous demands of strength training. As a ‘rule of thumb’ 48 hours should elapse between sessions, avoid training sore muscles.
Sequencing matters!
If you are trying to achieve the most effective workout with the least amount of work, it is important to design the workout so that the most important movements are put at the beginning of the session
A factor to consider when deciding the order of exercises in a session is the impact of overall fatigue. For example, performing squat jumps after squats makes for effective training in experienced athletes, but not their recreational counterparts. This is because recreational athletes find the squats tiring and are less able than trained athletes to activate the potentiation response, whereby one exercise enhances the impact of the next one. Therefore, a factor to consider when deciding the order of exercises in a session is the impact of overall fatigue.
In Conclusion
The order of exercises should be selected to promote power or strength and should also have planned in rest periods at the appropriate times. If training strenuously, you will find it extremely difficult to maintain the same level of lifting at each session, and the total poundage lifted in each session would be better to be varied (e.g. a high, low and medium volume session) each week. .
Be Safe and maintain health.
Exercise ……A Family Affair
The Atlanta Journal-Constitution
The other day my two and a half year old daughter pulled out my pilates mat, laid it on the living room floor and started doing her “exercises” as she explained to me. I was amazed, she was imitating exercises she had seen me do only a handful of times because I usually get my workouts done before I get home.
It made me stop and think about the power to teach our children the importance of regular exercise and fitness through example. As a parent, I can demonstrate to my daughter just how important physical activity is to me and in maintaining a healthy lifestyle by including her in my regular routine.
It’s really easy to blame the growing rate of obesity in American children on fast food or the lack of PE classes in school. But let’s look at what we as parents are teaching our children and start taking some responsibility for our role.
So I plan on mother/daughter pilates sessions a little more often in the New Year. And I’m pushing the stroller (with her 32 lb body in it) up the hills with vigor now. No better way to teach her than to show her.
Permalink | | Categories: General Fitness
Cardio and your Health
The Atlanta Journal-Constitution
Cardiovascular disease is the number one cause of death for both men and women. Research has shown that aerobic exercise and hgh levels of aerobic fitness decrease the risk for cardiovascular disease. People who exercise aerobically on a regular basis are half as likely to have a heart attack. On the other hand, low aerobic fitness is a strong predictor of death from cardiovascular disease, with the risk being comparable to - or even greater than the risk associated with other primary risk factors, including diabetes, high blood pressure, high cholesterol, and cigarette smoking. Aerobic exercise and weigh training both reduce resting blood pressure, but aerobic exercise has a greater effect. And only aerobic exercise reduces cholesterol. To protect your heart health, spend some time on the treadmill.
Permalink | | Categories: Cardio
Ban Trans-Fat and Save the World
The Atlanta Journal-Constitution
I’m in full favor of health promotion by the government. I believe in educating the public about the dangers of foods at fast-food restuarants, etc. However, I am not in favor of banning trans-fats by legislative means.
You may not expect to hear that from me, especially considering that I am fitness guru and preach about staying away from fast-food restaurants. The only problem with banning trans-fats is that it really isn’t going to decrease health risks that much. If you go to a fast-food restaurant, you’re still going to get high amounts of fat, sugar, products stripped of nutrients, artificial flavorings and colors, and who knows what else. Besides, it’s still going to be in other products that you buy.
You may say, “well it’s a step in the right direction.” I disagree for two reasons.
Reason number one is that tax dollars and time are spent making decisions on regulating foods that are still going to be unhealthy for you. I think that the time and money could be better spent elsewhere.
Reason number two is that is a continual message to the public to leave it up to the government to make decisions about your health.
If they really want to make an impact, they need to look at what they feed their kids in their public schools. To be fair, I don’t know what kind of food NY city gives its kids, but something tells me it’s probably similar to that of the movie Supersize Me.
Ultimately, there is only one person that can have a positive impact on your health and force corporations to create better food. That would be you. If you think you’re going to be safe eating food at restaurants without trans-fats means you’re not going to have a heart attack, then you need to think again. If you frequent restuarants like Mickey D’s, chances are you need a lifestyle overhaul.
Permalink | Comments (24) | Categories: Health
Fit Gift Choices and other Xmas Fit Stocking Stuffers.
The Atlanta Journal-Constitution
Santa’s got a brand new bag and it’s full of fun and functional fitness toys. Here are some optional gifts to fill your families Christmas stockings.
This stocking stuffer fitness list encompasses slightly different but very effective tools befitting all phases of the exercise fitness cycle. Every fitness item is fun, funky and functional.
Space Saving Exercise Gifts That Won’t Act as Clothes Hangers
Bowflex Weights For Her or Him
One pair of Bowflex® SelectTech™ 552 Dumbbells replaces 30 individual free weights. A truly space saving way to have access tofree weights in the home. Adjustable from 5 – 52.5 lbs
Gliding Disks
Created by World Aerobic Champion Mindy Mylrea, the Gliding™ sliding disc system exercises allow you to do smooth, graceful movements that firm, tone and sculpt long, lean beautiful muscles.
Fit Deck cards
FitDeck is a unique deck of playing cards containing illustrations and instructions describing 50 different upper, middle, lower, and full body exercises. The exercises call for basic body movements and require no equipment or machines of any kind.
Stretch Bands
www.thesportauthority.com , www.playitagainsports.com
Use of the bands for resistive exercise provides both positive and negative force on the muscles, improving strength, range of motion and cooperation of muscle groups. Color-coded progressive resistance gives at-a-glance documentation of progress from one level to the next.
Swiss balls and medicine balls
www.thesportsauthority.com , www.marshallsonline.com
Exercisers use fitness balls to enhance their routines and isolate the core muscles of the abdomen, chest and back. A fitness ball creates instability, which forces the user to engage these core muscles to counteract a loss of balance. Many exercise programs emphasize daily abdominal work, so adding a stability or fitness ball may reduce the need for isolated abdominal routines.
Nutritional and Health Tools
Diet Power Weight loss Software,
Healthy Ideas Cookbooks,
Subscriptions to publications like Men’s Health, Muscle and Fitness, Women’s Health, Fitness Rx and Oxygen.
Food scales and other kitchen measuring tools.
Heart rate wrist watch monitor
Merry Fitmas to all and to all a fit life.
Consider the Source
The Atlanta Journal-Constitution
Check out the following link to a National Institute of Health web site page that offers lots of good information about fitness, nutrition and health promotion.
http://www.nlm.nih.gov/medlineplus/exerciseandphysicalfitness.html
Finding a trusted and reliable source for fitness and health information is very important. If you are using the internet to seek out information about fitness, nutrition, and health promotion, consider the source of information. In general, web pages that end in “.org” or “.gov” will be credible. Seek out educational institution or government sites that provide information to the general public as an educational service. I have found the National Institutes of Health web sites to be fairly user friendly and to contain a wealth of information presented in a format easily accessible to the general public.
Anybody else have reliable web sites they use to educate themselves about fitness, nutrition and health promotion?
Permalink | Comments (1) | Categories: Health
10 Ways to stay in top shape when you’re flying
The Atlanta Journal-Constitution
Whether you are traveling for business or pleasure, it’s easy to justify a greasy meal and a missed gym session. The American Council on Exercise (ACE) has compiled a list of tips to help you preserve your fitness regimen and health plan while you are jetting around to new cities.
Drink before you get thirsty. When you fly, you become dehydratd much faster than when you’re on the ground. Aim to drink 48 ounces of water every 30 minutes during a flight. This will also protect you from germs and viruses in your cabin.
Call ahead for healthier menu options. Sure, you can wait and order what they offer once you’re in the air, but you can also call ahead and specify low-or no-sodium and low fat meals when you make your flight reservation. Don’t feel bad - just like some people have allergies or medical conditions, yours is preventive.
Cut back on stress. Plan your trip well. Make lists and start a folder that contains every thing you need for your trip so that everything is in one place. Call your hotel ahead of time and inquire aoutthe fitness center and its hours. If there isn’t one in your hotel, ask the concierge where the nearest one is. If you can maintain your fitness routine while you’re away, you can reduce the effects of jet lag.
Pick up speed. When you’re walking through the airport terminal, pick up the pace to increase circulation and heart rate. Avoid escalators, elevators and moving belts if you’re not in a hurry to help burn a few calories.
Lift right. When you’re lifting your luggage, remember to lift with your legs and bend with your knees, not your back. Make sure that your body is balanced above your feet in order to avoid injury.
Balance your bags. Try your best to distribute the weight of your bags evenly on both sides of your body, avoiding unequal stress on your body.
Put your bags first. If you can, push your luggage in front of you rather than behind you because this places torque on your spine.
Don’t lean too far. When you’re placing carry-on items into the overhead compartment, avoid arching your back too much and don’t stand far away (as this will cause you to lean too far).. Get close enough to lift with your knees, keeping your body in a verical line.
Add lumbar support. Airplane seats offer little to no lumbar support, which can lead to a sore back. Make a small investment in a little lumbar and, if nothing else, roll a towel or sweater into a cylindrical shape and place it at the small of your back.
Give yourself wiggle room. Throughout your flight, make a point of moving around and maintaining circulation to help reduce muscle cramps. Long flights often mean tightness in the lower back, hip flexors and knees.
Permalink | | Categories: General Fitness
What Can You Learn from NBC’s Biggest Loser?
The Atlanta Journal-Constitution
You may not be much of a reality T.V. watcher (I’m not), but there is one show you should pay attention to if you’re trying to lose weight. The show is the Biggest Loser which is on NBC on Wednesday’s.
There are only two more shows left and I reccomend that you take the time to watch them. Unlike the other reality shows, this one is positive for all participants and many of them continue a productive life.
The most prevalent commonality of the contestants is how they lost the weight. They did not use pills and powders. They did not suck it out or misdirect their digestive system (e.g. gastric bypass). There was not one special exercise gadget that promised weight loss. There wasn’t any sort of special exercise class or dietary program.
What they did was simple. It was a combination of the basics of physical conditioning which include resistant training, cardiovascular exercise, and proper eating habits. They also entrusted in two fitness experts that know what they are doing and truly care about the outcomes. Two experts who provided them motivation and education, even when it was something the contestants didn’t want to hear.
The second and foremost important thing they had in common is that they didn’t just lose weight. They got their “life back,” as many of them stated. They had vigor and energy. They worked hard. They got there confidence back, or in some cases discovered a confidence they never knew they could have. They got stronger. They got healthier. Their relationships and sex life improved. They could play with their kids again
Do you get the point? Weight loss itself is not enough. I am stressing this to you because you may only be focused on weight loss, now or this upcoming New Year (if that is your resolution). However, what you need to focus on is what you can gain. You can take a pill to suppress appetite, therefore, losing weight. However, you are not going to feel any less stressed, get stronger, or decrease cardiovascular disease, just by losing weight. Even your healthcare professional may tell you to “just lose some weight.” However, it takes more than that if you want to change your life.
I am warning you that the pseudo-experts of weight loss and fitness will be in abundance at the beginning of the year. Don’t trust them! Don’t seek quick fixes to lose weight, but change your life. You have seen in real people, who were extremely obese and on national television make such positive life changes. There were no drugs, one-dimensional exercise programs, or diets involved.
You have to believe. You have a simple choice to make. You can either continually be fooled by the weight loss and fitness hustlers, or you can really make a change by doing what really works for long term health and vitality. You also have to accept that it is not going to be cheap and easy. Cheap and easy things don’t last. You will have to invest time Mainly timme) and money, plus understand that you have to sweat a little.
Permalink | Comments (2) | Categories: General Fitness
Services »
