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The Key to Youthfulness

[Written by Peter Nielsen].

The most common reasons for adopting an exercise regimen are improved health and weight loss or gain. Additionally, many people target specific areas in their quest for perfect abdomenals or aim for an overall sculpted look.  One terrific result we don’t hear of often is the striking anti-aging effects of a fitness program. Conversely, a sedentary lifestyle actually speeds up the rate of aging! What are the components of an anti-aging fitness program?

Strength Training
Strength training has become accepted as the single most effective type of exercise for longevity because it increases the amount of lean body mass, or muscle, an important guard against an overall decline in health and quality of life. Resistance or strength training does several things that are critical to an antiaging system. First it builds muscle, and the more muscle you have the more fat your body will burn, even when you are at rest. Muscle is also an important factor in the prevention of osteoporosis, because muscle exerts torsional (twisting) force on your bones, causing them to become stronger and denser, which aids in the prevention of bone mass loss.  Additionally, muscle burns sugar when we are active, starting with the sugar in your bloodstream. As a result, sugar in the blood is not converted to fat, and  strength training aids in controlling the blood sugar level!

Strength training uses barbells, dumbbells, elastic cables, and other exercise devices.

Flexibility
Whether through illness or aging, joint motion can become more restricted and flexibility decreased because changes in tendons and ligaments. As the cushioning cartilage breaks down from use, joints become inflamed and arthritic. Strengthening your body’s core improves your flexibility and there are many programs which target flexibility from Pilates and yoga to Tai Chi or even ballroom dancing! Remember, many of the changes in our musculoskeletal system result more from disuse than aging. Less than 10 percent of Americans participate in regular exercise, and the most sedentary group is older than 50 years of age. Best way to increase your flexibility — get moving!

Aerobics
Aerobic training improves and maintains the heart’s ability to supply oxygen carrying blood to the body. Recommendations for minimal cardiovascular training are that individuals need to reach a heart rate of 80% of age predicted maximum (220 minus your age in years) and keep it there for approximately 15-20 minutes three times per week. A 1966 study, conducted mainly to help NASA scientists understand the effects of zero gravity, found that with as little as 6 months of moderate aerobic exercise, middle-aged individuals can reverse the effects of decades of aging on cardiovascular fitness. If that’s not enough to get you started, think of the beautiful glow that comes after a good aerobic workout!

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Keeping Cool

[Written by Peter Nielsen].

Hot weather and exercise increase stress on your heart and lungs and increase body temperature, so if you exercise outdoors in the heat, use common sense to protect yourself from heat strokes. High humidity creates additional stress because sweat evaporation slows — which pushes your body temperature even higher. Skin, blood vessels and perspiration levels adjust to the heat. However, prolonged exposure to high temperatures and humidity can cause your natural cooling system to fail, leading to a heat-related illness, such as heat cramps, heat exhaustion or heatstroke.

To keep it cool during hot-weather exercise, keep these basic precautions in mind:

• Slow Down: If you’re used to exercising indoors or in cooler weather, take it easy at first. As your body adapts to the heat, gradually increase the length and intensity of your workouts. Ask your doctor if you need to take additional precautions.
• Drink More Fluids: Adequate hydration is vital! Your body’s ability to sweat and cool down depends on it. Drink plenty of water while you’re working out – even if you don’t feel thirsty. Avoid drinks that contain caffeine or alcohol, which actually promote fluid loss.
• Dress appropriately: Lightweight, loosefitting clothing promotes sweat evaporation and cooling. Avoid dark colors, which can absorb the heat. A light-colored hat will limit exposure to the sun.
• Avoid Midday Sun: Exercise in the morning or evening,when it’s likely to be cooler outdoors. If possible, exercise in the shade or in a pool.
• Wear Sunscreen: A sunburn decreases your body’s ability to cool itself.
• Change Your Venue: Develop an indoor regimen for extreme weather conditions. Work out at the gym, walk laps inside the mall, climb stairs inside an air-conditioned building, or turn the fans on at home!

During hot-weather exercise, be on the lookout for heat-related illness. Signs and symptoms may include:

• Weakness
• Headache
• Dizziness
• Muscle cramps
• Nausea or vomiting
• Rapid heartbeat

If you suspect a heat-related illness, stop exercising and get out of the heat. Drink water, and wet and fan your skin. If you don’t feel better within 60 minutes, contact your doctor. If you develop a fever higher than 102 F (38.9 C) or become faint or confused, seek immediate medical help. Regular physical activity is important — but don’t put your health at risk.

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When the Shoe Fits, Run With It

There are an enormous number of choices in running shoes these days. Virtually every manufacturer offers a variety of styles, fits and prices — enough to overwhelm any buyer. The key is to analyze your own foot and then find the shoe that best suits your physique.

What Kind of Foot Do You Have?

For the purposes of running, feet can be divided into three categories:

Flat Footed/Pronated – The foot strikes on the outside of the heel and rolls inward, often leading to overuse injuries (60% of the population has this).

High-Arched Footed/Supinated – The foot is rigid, doesn’t roll inward and is not an effective shock absorber (30%).

Neutral – You land on the outside of the heel and roll inward slightly to absorb shock — the most biomechanically sound type of runner (only 10%).

Different Shoes for Different Feet

Once you’ve analyzed your feet you can choose the best pair of shoes.

If you are Flat Footed/Pronated:

• Look for a straight or semi-curved last for stability and maximum support for the inside of the foot (the last is the basic shape of the shoe and can be straight, semi-curved or curved).

• Look for features like a medial post (a stiff material on the inner side of the shoe) to help reduce overpronation or rolling in.

• Look for a dense, durable polyurethane midsole for moderate cushioning and greater stability.

• Look for a carbon rubber outsole for greater durability.

If you are High-Arched Footed/Supinated:

• Look for a semi-curved or curved last to encourage foot motion. You are not likely to need any additional medial support.

• Look for EVA cushioning, which will provide softer cushioning and lighter weight than polyurethane.

• Look for a softer, lighter outsole with greater flexibility.

• Some shoes combine heavier, more durable carbon rubber in the heel area with lightweight blown rubber in the forefoot to make the shoe more flexible.

If you are Neutral/Ideal:

• Look for a straight or semi-curved last.

• A medial post is good for motion control. A medial post is a stiff material on the inner side of the shoe to help reduce overpronation or rolling in.

• Look for a shoe with moderate cushioning, such as a 2-density midsole. The blend of EVA’s lightweight cushioning and polyurethane’s density and durability offers a nice mix of cushioning and stability.

• Look for a durable carbon rubber outsole or an outsole that combines carbon rubber with a lighter weight, softer blown rubber in the forefoot.

A good pair of running shoes should last 400-500 miles. Polyurethane mid-soles may not have the cushioning effect of EVA, but they tend to be more durable. The best way to tell if you need new shoes is to look at the soles. If they are worn or uneven, it’s time for a new pair.

Proper Technique

While you’ll probably never be a world-class marathoner, proper running technique will make you more efficient.

Hands – Don’t clench your fist — that tenses up your forearm and impedes proper shoulder motion. Don’t carry anything (like a water bottle, iPod) that can cause your torso to rotate.

Posture – Keep straight and erect, with head up and back straight.

Shoulders – Keep your shoulders back and shoulder blades pulled down toward your back pockets. Move arms from the shoulder to save energy.

Elbows – Swing at 90°, pulled close to body (if elbows flare out, arm action will be less efficient and upper body mechanics will suffer).

Don’t Bounce – Keep your stride as low to the ground as possible. Too much up-and-down movement wastes energy. Plus, the higher you lift yourself off the ground, the greater shock you must absorb and the faster your legs will fatigue.

Use the “Wet Test” to Determine What Kind of Feet You Have

1. Get your foot wet.

2. Then step on a surface, such as a sidewalk or a piece of dark construction paper, which will show an imprint of your foot.

3. The characteristics of the imprint will determine your foot type:

• Flat Footed/Pronated — Your feet are pronated if a complete impression of your foot can be seen.

• High-Arched Footed/Supinated — Your feet are supinated if there is a large open area on the imprint where the arch of your foot didn’t touch the ground.

• Neutral/Ideal — Your feet are neutral/ideal if a moderate space is visible in the arch area.

The Basics of Stretching

Academic studies conflict on how effective stretching is to prevent injuries. However, there’s general agreement that stretching is more important after you run, to aid in muscle recovery. Stretching before exercise certainly won’t hurt, but what is most important is to warm up — take the first mile or two easy
to acclimate your body.

Some good post-running stretches:

Heel Drops – Stand on a curb with your front feet and drop your heels. Count to 5, lift again. Repeat 5-10 times. (Helps prevent Achilles tendinitis).

Calf Raises – Stand on the ground, lift your heels, count to 5, lift again. Repeat 5-10 times. (Helps prevent shin splints).

Calf Stretch – Stand against the wall, palms on the wall. Put one leg forward (bent) and one leg straight back, heel on the ground. Count to 10, alternate and repeat twice.

Quadriceps Stretch – Stand straight on one foot, bend the other leg backward with foot against backside. Hold foot, slowly count to 10. Alternate and repeat twice. (For balance, you may need to hold on to a pole or street light).

-Fitness Fanatic

Walk a Mile in “Your” Shoes

Whether geared toward a specific sport or a certain type of exercise, sneakers have always been designed to enhance the wearer’s workout. However, new innovations in footwear have led to the creation of another exercise-improving shoe: a sneaker aimed at toning wearers’ muscles in the legs and buttocks while they work out.

Less Stable, More Muscle

These shape-changing shoes are formulated to enhance definition in the wearer’s legs and buttocks by creating an unstable surface to work out on. When the body is unstable, it is harder to stay balanced, which forces the muscles to work harder. This results in a tougher and more effective workout. It can even create a workout out of a basic walk.

Easy Toning

Reebok’s new line for women, EasyTone, is one example of this innovative design. To create the necessary level of instability, EasyTone uses moving air technology called balance pods, which are situated underneath the heel and forefoot of the shoe and result in a sensation similar to walking on sand.

Reebok  says EasyTone was designed for busy women. “For women, it’s all about getting more from their workout. Even if they can’t get to the gym, they’re still getting their exercise during their everyday errands by just walking around in EasyTone shoes.”

So popular is the women’s line, Reebok has developed a men’s EasyTone collection that is set to hit stores this spring. Also in stores is the RunTone, a shape-enhancing shoe designed for runners.

Tighter Muscles and Better Posture

Sketchers’ Shape-Ups, another muscle-toning shoe, not only help increase muscle definition, but can improve blood circulation, tighten abdominal muscles and reduce knee joint pressure.

Shape-Ups are designed with a wedge insert placed underneath the heel of the shoe. They also provide a rolling bottom that works to adjust wearers’ walks.

Exercise With Caution

While they are easily wearable throughout the day, most shape-enhancing shoes are not recommended for all forms of activity. Being off-balance can cause injuries (i.e., twisted or sprained ankles) when participating in action sports such as basketball or soccer. Thus, most shape-enhancing shoes are best utilized for lateral movement.

Easy and Effective

These new muscle-toning gym shoes won’t do all the work for you, but they will make it easier to get stronger, more defined muscles faster, with nearly the same amount of effort you would put into an average workout.

-Fitness Fanatic

Peter’s Principles

Oh great, another year is over and it’s time to make your resolution for the New Year. But wait, why is it always the same ones all the time? You’re going to lose weight or join a gym or stop eating potato chips and chocolate.

Let me tell you this… losing weight is not a project, it’s a process. And it involves what you eat and how you burn the calories. Sounds simple right? Obviously not or I wouldn’t be touring the country and writing books and articles like this, trying to help the millions of you fighting the battle of the bulge. Because of my Crohn’s Disease, the choices were easy. I had to eat what my body could handle and exercise, or die. Of course many of you face the same challenge. But what about those of you who have the ability to be a size 6 or wear 34-inch pants, and just can’t figure it out?

Here are some Principles to live by:

1) Realize that diet and exercise work in tandem. Have you said this to yourself, “I just busted my butt at the gym for 45 minutes so I’m having pizza for dinner”? What you need to do within the first hour is get 10-20 grams of protein in your system like a glass of low fat milk, fish, chicken breast or energy bar. This is when your body and muscles need it the most.

2) On the contrary, what happens if you’re eating fruits and vegetables, whole grains, lean proteins and drinking lots of water every day, but only moving from one chair to another? You’re adding good calories but burning none. The bottom line for losing or maintaining a comfortable weight is burning off more calories than you take in on a weekly basis. It’s always good to be on the move for at least 30-60 minutes a day, whether that’s walking, raking the yard, shoveling snow, playing with the kids, doing housework, mowing the lawn… you get the idea. It’s a direct relationship too, the more you do and the harder you do it, the better the results. If you’re concerned about your heart, get some guidelines from your doctor first.

3) And what’s the rush? Forget the fad diets and quick weight loss stuff! Excuse the cliché, but it really is a lifestyle or culture change. Set one big goal with lots of little ones on the way. Meet the first one then set your sights on the next. Try a nice, crispy Gala apple or bunch of seedless red or purple grapes, they taste great. Read labels, paying attention to the amount of saturated fat and good fiber. Low fat and high fiber is a recipe for success.

-Peter Nielsen

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Kayaking

Whether you are looking for a new activity to add to your current exercise routine or you simply want to find an enjoyable outdoor activity during the warm summer months, kayaking may be a great option for you. The basic skills of paddling are uncomplicated to learn for recreational needs, but can be perfected over time to increase efficiency for more serious kayakers. Kayaking can also provide many health benefits for both those who appreciate the competition of sport and those who just want a fun, social activity.

The repetitive action of paddling over a long duration of time improves both aerobic and muscular endurance. The continuous paddle stroke and physical effort required to propel the kayak through water should keep the heart rate elevated and the muscles challenged. Because kayaking focuses primarily on the upper body for the basis of the movement, it should affect your cardiovascular system very differently than many standard aerobic activities, such as jogging or biking.

The added variety and emphasis on upper body musculature through hundreds, if not thousands, of repetitions will not only build muscular endurance, but strength as well. Kayaking provides great emphasis on the back, shoulders, arms and torso. Depending on your skills as a kayaker, the lower body can also become very involved. The added difficulty of working in an unstable environment, in addition to the trunk rotation necessary for this activity further increase the significance of core strength in the abdominal and lower back muscles, as well as the hips.

Similar to any aerobic activity, kayaking can also be used as a tool to achieve weight loss. Depending on your physical abilities and intensity of paddling, kayaking at five miles per hour burns roughly 400 calories per hour. Better yet – You are able to enjoy the benefits of creating a significant calorie deficit while appreciating the pure and simple, stress-reducing perks of being outside to enjoy the weather and the scenery. Being with nature will allow you to clear your mind and relax your body without the bothersome interruptions of everyday life.

Before you begin, be sure to invest in the proper safety equipment necessary for most water sports. In addition, finding an appropriate training program that will help you improve your core strength, upper body strength and endurance, aerobic conditioning, flexibility and balance will allow you to enjoy the sport of kayaking for many years.

-Paddle Bum

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LET GRAVITY BE YOUR FRIEND

Want a great “workout” that involves absolutely no exercise? Sound too good to be true? Actually, all you have to do is “hang” out. Gravity inversion systems are increasingly popular, not just for people with back problems, but for everyone. The systems allow you to hang upside down for a period of time, improving blood flow and helping stretch tired and sore back muscles. These devices combat the pressure that gravity and daily life put on the muscles and joints of your back, neck and shoulders. They relive uncomfortable spinal pressure and encourage your muscles to relax and stretch. In inversion, the circulatory system is assisted by gravity, which eases the blood flow to the heart. The use of inversion therapy may help stimulate and rejuvenate an overly-taxed and sluggish lymphatic system.

Hanging upside down on one of the systems improves blood and lymphatic circulation. This inversion therapy, as it is known, is a natural and non-invasive way to treat back pain caused by stress and poor posture. It can strengthen your back and elongate your spine to relieve pressure on discs, ligaments and nerve roots. It is estimated that nearly 80% of the population will have back pain at some point in their lives. But the tables are for more than just your back. “It can even be beneficial to scalp and vision health with the added blood flow,” according to Stamina Products, a maker of inversion tables.

Stress and tension can cause muscle spasms in the back, neck and shoulders, as well as headaches and other problems. Tense muscles produce spasms and pain by reducing the supply of oxygen and by reducing blood and lymph flow, allowing the accumulation of waste chemicals in the muscles.

For best results, you shouldn’t hang completely upside down, but rather set the device for an angle of about 20 to 40 degrees. Five minutes is plenty of time to get your blood flowing, and you don’t want to do it more than a three to four times a day. A few minutes on one of the devices and you will feel invigorated. Without even moving a muscle.

Couch potatoes, take note.

-Fitness Fanatic

Mixed Martial Arts (MMA) Rules!

The sport of Mixed Martial Arts (MMA) is exploding in popularity. From TV viewership to press coverage to record crowds at championship events, MMA rules! In fact, over 55 hours per month of MMA television programming is now available on U.S. channels, including Fox, FSN, Spike TV, National Geographic Channel, Discovery Channel and in syndication.

MMA has also generated a renewed interest in martial arts and personal physical fitness. Today, over 1.5 million US citizens practice Aikido, Judo, Karate, Tae Kwon Do, Brazilian Jiu Jitsu and others. However, you don’t need to join a local dojo, dojang or kwoon. If you’re looking for an effective, yet economical workout that combines strength and muscle building with cardio, all you need is a training bag and a pair of gloves.

First, decide what type of training bag is right for you. A variety of hanging bags are available. If you don’t have a load bearing rafter to hang one from, consider a free standing bag. They’re excellent for both punching and kicking, and can be rolled out of the way if room is needed.

The Wavemaster Punch Maxx training bag from Century Fitness has the largest kicking and punching surface area on the market. It’s a full 18 inches in diameter and includes four height adjustments from 52 inches to 70 inches tall. The high-impact foam striking surface has a tough, durable vinyl cover. The wide base can be filled with sand or water. The Wavemaster base is also rounded so it can easily be rolled in place or out of the way. When filled, the base and bag weigh approximately 270 pounds.

If you’re looking for a high-impact workout against a “life-like” opponent, Century Fitness also offers the BOB, a Body Opponent Bag. The “skin” is constructed of high-strength plastisol. The inner cavity is filled with high-density foam. And, the BOB also fits on the height-adjustable Wavemaster base, so it’s extremely stable but can also be easily rolled away when not in use.

Next, choose a pair of high quality gloves. Washable 10-ounce gloves are usually used by beginners. Heavier gloves are typically used by stronger, more experienced athletes to help them develop hand speed needed when they go into battle. When buying gloves, it’s best to stick with a reputable brand to ensure they fit correctly and will last through rigorous workouts.

The type of workout routine you choose it up to you. You’ll want one that engages all your major muscle groups, including your arms, legs, back, abs, glutes and calves. No matter what your routine, here are a few tips to consider.

• Warm up your muscles before you begin. Stretch and bend your joints. Do a few jumping jacks or jump rope for about five minutes. You should work up a light sweat during your warm up routine. Anything more than that and you’re working too hard.
• Always wear gloves to protect your knuckles when hitting the bag. Start hitting the bag lightly and then gradually throw more powerful punches.
• Move your feet. Keeping your feet moving, bouncing on your toes and moving side to side will all help keep your heart rate up. It will also help you build endurance and stamina.
• Incorporate some kickboxing into your routine. Kicking the bag will help develop your leg muscles in the same way punching will build your arms and upper body muscles.
• Mix it up. Throw combinations of punches and kicks. Alternate the use of your hands and feet. Using short and long jabs, leg hooks and crosses, and adjusting your distance from the bag will give you a more effective overall workout.
• Cool down for about five minutes after your workout. Do some simple stretches or rotate your arms in circles. This will help cool down your muscles, and restore normal blood flow and heart rate.

A high-impact training bag workout will help relieve stress, increase stamina and improve your mental focus. And, to do it economically and effectively, all you need is a training bag and a pair of gloves.

-Fitness Fanatic

Jumpstart to Nutrition

Water is the forgotten nutrient. It is crucial to every function in the body; temperature regulation, circulation, metabolism, immune system and waste elimination.

You should try to drink one half your ideal body weight in ounces of water daily. Example: if your ideal weight were 150 lbs, you would drink 75 fluid ounces of water daily.

Don’t drink water 15 minutes prior to eating. Give your stomach up to one hour after eating to digest your foods undiluted by water. Mealtime is not the time to take in large amounts of liquid. Skim milk is the only beverage that serves as an exception, as it becomes a semi-solid in the stomach.

Drinking enough water is the best treatment for fluid retention. When the body is not getting enough water, it perceives a threat to its survival and tries to hold on to every drop. The best way to overcome this problem is to give the body what it needs, plenty of water. Only then will stored water be released. Water suppresses the appetite naturally and helps the body metabolize stored fats. An overweight person needs more water than a person at their ideal/healthy weight.

Water helps aid the body in waste removal. During weight loss, the body has more waste to get rid of. All the metabolized fat must be shed. Adequate water intake helps to flush out the waste. The average person loses two cups of water daily through the respiratory process. An additional two cups are lost through perspiration, even when no strenuous activity is being performed. The intestines and kidneys lose another six cups daily. All totaled, that’s over ten cups that our body loses, not including any additional physical activity. Therefore, taking into consideration that approximately four cups are provided by food metabolism, and ten are lost through normal functions; a person needs to drink between six and eight cups of water daily to keep the body functioning properly.

Intake Tips

Don’t use thirst as an indicator of how much water you should drink. By the time you become thirsty, you are already dehydrated. You will quench your thirst before you replenish your body’s water needs.

Don’t try to lose weight by not replacing water lost during activity. Try to drink at least four ounces of water for every 15 minutes of exercise.

Don’t try to wear rubberized or heavy clothing to increase perspiration and weight loss. You can increase your core temperature and cause severe health problems and possibly death.

Weigh yourself before and after a workout. Whatever you lose, replenish with water.

Your body is more than two-thirds water. Dehydration can affect performance and drastically slow down weight loss.

-Fitness Fanatic