Turn on the TV or flip through a magazine and you're bombarded with conflicting messages about what you should eat, when you should eat, how much you should eat, and how you should feel about it. It can all be very confusing -- and discouraging. Despite what supermodels and superstars may say by their actions, skipping meals, smoking cigarettes, and exercising 2-4 hours a day with a personal trainer will not lead to a perfect body and perfect bliss. It's unhealthy to analyze the food we eat and to calculate just how many miles we have to run or how many hours we have to exercise to rid ourselves of it. Happiness, energy, and a strong, realistic body-image are nurtured through a combination of sensible exercise, adequate rest, and good nutrition.
What you should eat
There are four basic building blocks of nutrition that your body needs everyday: protein, carbohydrates, fat, and water. Give it these things regularly, and it will run like a zippy little sports car fresh from the factory.
Protein
A funny thing has happened in recent years. There was a time when we all ate way too much protein; eggs-and-ham, burgers, and steaks were considered "health food" because they "put meat on your bones" and had lots of iron. Then everyone became more educated and health-conscious; meat was a no-no and pasta was going to save us all. Now, the pendulum seems to be swinging around again toward a higher-protein diet, but the healthiest way to eat is the same as it has always been ... balanced among the essential nutrients with a wide variety of foods.
Adequate protein is essential to keep your body functioning properly and, therefore, to have the energy you need for your everyday life and exercise, too. About half of our dry weight -- including muscles, hair, nails, and skin -- is composed of protein. Our cells and immune system rely on protein for maintenance and re-building. Our bodies don't have the ability to store protein or synthesize all the amino acids (building blocks of protein) we need -- that's why eating some protein every day is so important.
Carbohydrates
Aaah, the lovely carbohydrate. Who doesn't think of bagels and pasta as two of the primary food groups (along with chocolate and pizza, right?). As wonderful as carbohydrates are for providing energy quickly, too many carbs can send us into a tailspin of low blood sugar from an insulin-dump. It's the job of insulin to lower our blood sugar levels when they get too high; it does this by taking the excess sugar in our blood and storing it as fat so we have energy later. Insulin doesn't know the difference between plain white sugar and a really wonderfully chewy bagel -- if there are extra carbs there, the insulin wants it. See the cycle developing here?
Too much sugar --> insulin --> low blood sugar & fat storage --> "I'm tired & hungry."
The easiest and best way to avoid extra fat storage and dipping energy levels is to eat the right amount of high-fiber carbohydrates so that the sugar in the food enters our blood slowing, thus keeping the pancreas from releasing high quantities of insulin into the bloodstream.
Fat
If there is a big, bad wolf of nutrition, it is surely fat. We can hardly say the word without disgust entering our voices. Yet fat is the best form of fuel for energy. It's concentrated; we've got lots of it in storage; and it's easy to include in our diets. So how can we make peace with the enemy?
The key to making fat part of a healthy, sensible diet is to eat the right kind. Any fat that is solid at room temperature is not our friend -- it's saturated and brings with it the risks for all kinds of health problems. The best sources of fat come from vegetable sources and are mono- or poly-unsaturated: peanut, canola, olive, walnut. This, of course, doesn't mean that we should feel free to drown our salads in olive oil; moderation is the key.
Water
Is water the greatest thing on the planet, or what?! It tastes great. It has no calories or fat. It can be drunk warm when we're cold and cold when we're hot. It goes with everything, and can be found just about anywhere.
It's also essential to keeping us happy and healthy. Next time you inexplicably feel crabby, check the calendar to make sure it's not that time of the month, then think back to the last time you drank a glass of water. Dehydration can lead to crankiness and a whole host of other, more serious, conditions. As a rule of thumb, we should try to drink a minimum of eight glasses of water everyday -- and more on workout days. A big glass about 10-20 minutes before a workout, and 4-8 ounces every ten minutes during a workout, keeps us feeling good and functioning optimally.
Drinking enough water is especially important for aiding fat loss. The liver is responsible for metabolizing fat. When our kidneys don't get enough water to perform their functions, they recruit the liver to help them out. If the liver is busy helping the kidneys, it can't do its own job of using up that stored fat for fuel. In addition, our bodies need water to keep cool during exercise, and to help in digesting the food we eat.
When you should eat
My brother has a wonderful gift for eating when he's hungry. It seems like a simple enough concept, but anyone who's ever devoured a slab of chocolate cake after a filling meal will understand that eating only when hungry doesn't come naturally to everyone. Since our appetities are affected by so many outside influences, some guidelines to help determine an eating schedule are helpful. But bear in mind, any time we are physically hungry, we should eat. There is no good reason in the world to go hungry -- particularly for athletes (which we all are) or for people trying to lose weight. To keep our metabolisms humming and keep our muscles fueled, we need to eat.
And we need to eat about every four hours or so. A balanced meal should keep blood sugar levels stable for about 4-5 hours. If time between meals stretches longer than that, a balanced snack will save the day. This part of my advice is not optional; if we "starve" our bodies between meals, irritability, fatigue, and slowed metabolisms are unavoidable. Stay fueled up.
There have been raging debates in the past about when during the day we should eat and when we should exercise. "Don't eat after 6:00 p.m." "Exercise first thing in the morning." "Workout in the afternoon." "Only eat fruit until lunch time." Here are the basics: Eat within one hour of waking in the morning to jump-start the system and restore blood sugar levels. They dip during sleep (because we're going without fuel for 6-10 hours) and need to be supplied in the morning. A light balanced snack about an hour before bed not only allows for a good night's sleep, but also supplies fuel for our bodies to repair and re-build during the night.
How much you should eat
There are no hard and fast rules on how much we need to eat. Sure, we can read charts and calculate calories-needed based on calories-expended, but I think it's naive and presumptuous of us to think an organism as wonderfully complex as our bodies can be described by a formula in which we multiply our weight by some arbitrary number devised by some guy in a lab somewhere. (Whew! I'm glad to have that off my chest.)
Rather than talk about absolute quantities (eat this much bread and this much peanut butter), we're going to use relative proportions. It's easier. It's more sensible. And it feels more natural. I've used the word "balanced" to describe meals and snacks throughout this article. By "balance" I mean some protein, some carbohydrates, and some fat. Eating this way is the surest way to maintain blood sugar stability, energy levels, fat-burning, and happy moods.
And rather than give directions that would have everyone scurrying for kitchen scales and measuring cups, I'm going to suggest that we use the "eyeball" method for constructing our meals. Roughly speaking, we should eat about 1-2 ounces of protein at breakfast and 2-3 ounces at lunch and dinner. (Click here if you're too impatient to wait till the end of the article to read about different low-fat, healthy protein sources you might want to add into your diet.) I promised no scales, so just keep in mind that 3 ounces of fish, chicken, lean beef, or pork is about the size of a deck of cards ... it will fit comfortably in the palm of your hand. A little over, a little under -- it's not critical. What is crucial is that we get some protein every day and at every meal or snack that we eat.
Along with that protein, we get to have the fun stuff -- carbohydrates. Carbs that enter the bloodstream slowly (like fruits and vegetables, thanks to the fiber in them) should be our first choices. Not only do we get the vitamins and minerals they naturally supply, but the fiber in them makes us feel full. A balance throughout the day between grain-based carbs and fruit / veggie carbs is the best way to feel great. In addition, a small amount of fat (the equivalent of 1-2 teaspoons of oil per meal) will also keep the rate of sugar absorption down and keep our energy at optimum levels.
How you should feel about it
We all should feel great about food. It's the source of our power and our strength. What's a birthday party without the celebratory cake? And what's the end of a race without the "these-are-the-best-bagels-and-orange-slices-ever" found at the finish line? We all need to get over our fear of eating the wrong thing or eating too much and listen to our bodies. If we pay attention, our bodies will tell us just what we need to know. I hope these guidelines help your body "speak up."
Bon appetit!
Balance Training Program
Balance Training Tips
- Begin each exercise with your standing leg bent. Hold the "START" position for 30 seconds, then gradually straighten the standing leg as much as possible, without losing the feeling of center.
- Do this routine 2-3 times per week for optimal performance.
- Try to keep the "lift in your ribcage" throughout each exercise.
- Don't hold your breath -- breath deeply and rythmically to keep your center.
- Do these exercises close to a wall or keep a chair nearby for balance. Even just your fingertips lightly resting on a stable surface can help you maintain your balance until you master these exercises.
- When the routine is getting "too easy," do exercises 1, 2, and 3 IN A ROW on the right, then switch to the left leg.
You may have done versions of these exercises lying on the floor in an exercise class or with a videotape. These standing exercises have several advantages over the prone versions:
- Standing during these moves alleviates a lot of the pressure on your lower back. Be sure to contract your abdominals throughout the exercises to support your back.
- By standing, you work both legs at once. If you keep your standing knee slightly bent with your weight in your heels, you will feel the quadriceps and gluteals of your standing leg working just as hard as the leg that is moving.
- You are actively in charge of your posture during these standing exercises. Your posture will not only improve, but you'll develop a greater sense of body awareness.
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| 1. Posture Alignment This exercise helps you align your posture and find your "center." Remember the feeling of straight posture throughout the other exercises. This is a great way to improve your kinesthetic awareness. 1. Stand with feet about hip width apart (The farther apart your feet are, the more balanced you will feel.) 2. As you reach your arms overhead, slowly rise up onto the tips of your toes at the same time. 3. Tighten your abdominal muscles and glutes (buns). 4. Relax your shoulders and slowly lower your heels to the floor. 5. Let your arms float down to hang loosely by your sides. You should feel like there is a lot of room between the bottom of your ribcage and the top of your hip bones. Feel the way your vetebrae are stacked up, one on top of the other. This is aligned posture. Keep this feeling throughout your workout. As you feel more comfortable with this exercise, you may want to add another step: After Step #3, gently wiggle your hips and shoulders until you feel your rib cage separate from your hips. Then continue on to Step #4. |
| 2. Front Knee Lift + Extension 1. Stand on your left foot, knee slightly bent. 2. Lift your right knee up to hip level. Breathe deeply and hold for 30 seconds. 3. Point your right toes and, without moving your knee, extend your right leg. Pause and bend to the starting position. Repeat 10-15 times. 4. Switch legs and repeat. |
| 3. Lateral Extension + Pulse 1. Stand on your left foot, knee slightly bent. 2. Lift your right leg out to the side, up to hip level. Breathe deeply and hold for 30 seconds. 3. Slowly lower your toes to the floor and raise up to hip level. Repeat 10-15 times. 4. Hold your leg in the lifted position for 10 seconds, then do 10 small, pulsing lifts. Slowly lower to the floor. 5. Switch legs and repeat. |
| 4. Rear Extension + Hamstring Curl 1. Stand on your left foot, knee slightly bent. 2. Without bending your right knee, lift your right leg behind you, squeezing your glutes. Breathe deeply and hold for 30 seconds. 3. Slowly lower your toes to the floor and raise up to hip level. Repeat 10-15 times. 4. Hold your leg in the lifted position for 10 seconds, then flex your foot and bend your foot in toward your buns. Extend and bend 10-15 times. Slowly lower to the floor. 5. Switch legs and repeat. |
| 5. Calf Raises: Gastroc + Soleus This exercise works both muscles in your calf. 1. Stand with feet about hip width apart, knees soft. 2. Slowly lift up onto your toes, pause, and lower your heels to the floor. Repeat 15-20 times. 3. Now, bend both knees so you are in a slight squat position. Make sure your weight in focused in the heels of your feet and not on your toes. 4. Keeping both knees bent, slowly rise up onto your toes. (This may feel awkward, but it's the best way to isolate the soleus muscle.) Lower your heels to the floor and repeat 15-20 times. |
| 6. Wall Press 1. Stand with feet shoulder width apart, arms overhead with fingers laced togehter and palms facing the ceiling. 2. Pull in abs and tighten buns. 3. Slowly lower into a squat position, with toes toruned out, while you lower your arms to shoulder level and press out toward the walls with your palms. 4. Move your upper torso to the left, then to the right -- as if you're trying to reach out to press your palm against the wall. Then drop you arms to your sides, relax, and repeat. |
Exercises to Improve Precision and Strength
What visual image pops into your head when someone says the word "balance?" Shannon Miller on the balance beam? A tightrope walker suspended above the circus stands? Or maybe even a ballerina en pointe? From now on, when you think "balance," visualize yourself doing whatever YOUR favorite physical activity. We all use and need balance in everything we do.
For most of us, having "good balance" means we can walk and chew gum at the same time. To determine how good your balance really is, ask yourself these three questions about your physical condition:
- Do your quadriceps and core muscles provide a solid foundation for movement?
- Are you able to maintain precision in your movements?
- Are your muscle groups symmetrical in terms of strength?
Solid as a Rock: Quad & core strength
One of the first exercises I do with a new client is evaluate the strength of their "foundation," or lower body. I have them stand on one leg with a bend in their knee. We always keep a chair nearby, just in case, while they stand on one leg as long as they can. If the don't wobble, they're encouraged to gradually straighten their standing leg. This "test" is a wonderful way to check on postural alignment, as well as quadricep and abdominal strength. Try it yourself and see how you do. Most people benefit from working on exercises designed to increase the strength of their "foundation."
By strengthening your foundation, you prevent a host of injuries -- especially if you play a sport marred by the threat of falls. In-line skating, ice hockey, hiking, and gymnastics are just a few of the sports that benefit from balance training. Strengthening the muscles of your quads and gluts helps you recover more quickly when your balance is compromised and can keep you from "losing your balance" in the first place. For example, when you're skating across the ice rink, start to wobble, and get that "I'm gonna fall!" feeling, strong abdominals and quadriceps can pull your body back into balance. And by strengthening these muscles even more, you avoid reaching the panic stage in the first place.
In addition, by conditioning your foundation, you help fight fatigue in these important muscle groups. By the end of a game, a hike, or a race, our muscles have been pushed close to their limits. Through training, these muscles gain endurance that keeps us upright to cross the finish line, take a victory lap around the field, or trudge up the stairs of the house to the tub for a relaxing soak.
To the Point: Precision Movements
According to Robyn Eresfield, a champion rock climber, precision is the key to impeccable performance, no matter what your sport may be. "Think of the best athlete in your sport," she says. "It's the precision that defines the distane between your level and hers." By training with precision you begin to find your body in the same position in space every time you perform a certain movement. And that leads to perfect balance and performance. You're always steady. You're always physically prepared.
Precision has 3 important components:Time: Think ahead and be prepared for your next move. In swimming, that means planning for the flip-turn at the wall ... in biking it means shifting to meet the incline of a hill ... Plan your attack on the opponent or obstacle in your path to perform at your best every time.
Space: Know where you are in space. The technical term for this is "kinesthetic awareness." Good kinesthetic awareness means that if your coach says to you, "Your left shoulder is easing up when you shoot. Press your shoulders down." you'll begin to sense when your left shoulder is creeping up and will instinctually press it down in reponse. This kind of body awareness can be difficult to learn. If you have trouble, practice moving in front of a mirror tom memorize how different positions feel. For example, watch yourself in a mirror and shrug your shoulders up and down. Relax them into the down position and memorize that feeling. Shrug your shoulders up and down with your eyes closed. Try to relax them into the down position again and check yourself in the mirror. Are they down? This drill works for just about any position you are trying to master. With practice, they will eventually become second-nature and you'll be able to re-create them on the field, court, or exercise floor.
Energy: To perform with the highest level of endurance and skill, it's essential to learn just how much energy is enough to get the job done. Exert too much too early and you may not finish. Hold back and you might miss the winning shot or blow your opportunity for a really killer workout. So how much is "just right"? Only practice will tell you. One of the things we tend ot forget is that training and exercising aren't only for the immediate beenfits -- they also teach us about our bodies and their abilities. Take the time during your workouts to test your limits a little bit. Add sprints to your running workout, see just how far from the basket you can stand and still sink it, test how many times in a row you can spike the volleyball ... whatever it takes to push yourself past the limits you may have set in your head.
By combining these three components, you begin to improve the precision of your movements; you'll be able to accurately predict where your body will be and when it will be there. That, in turn, leads to excellent balance.
Mirror Images: Muscular symmetry
Another key to preventing injury and improving performance is maintaining equality among the strength of your opposing muscle groups. For the most part, muscles are in pairs:
- biceps and triceps
- quadriceps and hamstrings
- calf (gastrocnemius) and shin (anterior tibialis)
- chest (pectorals) and back(trapezius, rhomboids, latisimuss dorsi)
Sports that encourage us to be one-handed (tennis, baseball, softball, etc.) can develop more strength in one side of our bodies than the other. These imbalances are often more obvious, and easier to correct, than the ones that can occur through a natural inclination to use one side of our bodies more than the other. And this second kind of imbalance can affect all of us.
The easiest way to prevent and correct this favoritism is to be sure to always train muscle groups in pairs and, when you do you strength training exercises, don't move on to a heavier weight until both sides of your body are ready for the increase. Also, an emphasis on exercises that use many muscle groups simultaneously -- push-ups, overhead presses, squats, and lunges, for example, can help restore symmetry.
If you play one sport exclusively, you'll want to add some cross training to your fitness routine to avoid over-use injuries and maintain muscular balance. Research has shown that rather than detract from performance in an athlete's primary sport, cross-training actually helped athletes improve their speed, accuracy, and endurance. Here are some ideas on ways to add cross-training to your workout plan:
| Primary Activity | Try adding ... |
| Aerobics classes | Cycling, Swimming |
| Cycling | In-line skating, Rowing |
| In-line skating | Running, Cycling, Rowing |
| Running | Cycling, Swimming |
| Stair climbing, Step aerobics | Walking, X-country skiing, Rowing |
| Swimming | Rowing, In-line skating, Running |
| Walking | Cycling, Swimming, In-line skating |
The last word
Improving your balance can enhance your performance and enjoyment of every activity in which you participate. The confidence that results from knowing the strength of your body can't be beat. In addition, your posture will improve, you'll avoid falls that might put the brakes on your sports season, ... and you'll always win bets based on how long you can stand on one foot! Add some balance exercises to your regular workout routine and build a strong foundation on which you can build all of your movements.
Circuit Training Program
This is a great program to get you started on circuit training.
Do 1 set of 18-25 reps of each of the exercises in the order prescribed. Be sure to read the tips that follow the exercise chart to ensure proper form, effectiveness, and safety.
Circuit Training Tips
- Move quickly but safely from one activity to the next. The idea is to keep your heart rate up throughout the circuit.
- Be aware of your body position when lifting weights. Always stand with feet about hip-width apart and a slight bend in your knees. Try to keep your weight in your heels and hold abdominals in tightly. Tight abs protect your upper back and help isolate the muscles you're working for maximum results.
- Always exhale on the working part of the strength exercise and inhale on the release. For example, in biceps curls, exhale as you lift the weight toward your shoulder and inhale as you lower it. When doing squats or lunges, inhale as you lower your body and exhale as you extend your legs to the starting position.
- Even if you've been liting weights regularly, you may want to use lighter weights than you are used to for circuit training. The combination of resistance and aerobic training is quite challenging; use a weight that you can lift at least 18 times.
- Just as in stretching, you should feel some tension in the muscles while you work them, but NOT pain. If something hurts, stop immediately. However, some "burning" in the muscles may be expected during your weight workout as lactic acid builds up in them. This will not harm you; take a brief rest and breathe deeply to alleviate the burning sensation.
- Drink plenty of water, particularly during the cardio sections, to keep yourself hydrated and working at your best.
- Whenever you're lifting any weight or object above your head, pull your abdominals in as tightly as possible. This will protect the muscles of the lower back and support your spine.
| Cardio-Resistance Circuit |
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| Cardio 10 minutes: Dance to your favorite songs and really get your heart rate up. Biceps Curls Hold one weight in each hand with your arms hanging by your sides, palms facing front. Gently tuck your elbows into your rib cage. Slowly bend at the elbow, brining your hand toward your sholder. When you've contracted about 90%, slowly lower the weight to the starting position and repeat. |
| Cardio 2 minutes: Alternate 20 jumping jacks with jogging in place. Overhead Triceps Press Hold a weight in your right hand, place the weight gently on your shoulder, and press your arm straight up in the air, pointing the weight toward the ceiling. Slowly bend at the elbow so the weight is held behind your head. This is your starting position. Keeping your elbow stationary, extend your arm toward the ceiling then slowly lower the weight behind your head. Repeat for one set on one side only. [This exercise mimics the way we actually use our triceps. It may feel awkward at first, but it is the best exercise for this muscle.] |
| Cardio 2 minutes: Pretend to jump rope. Hop in place while swinging the rope. Alternate your feet patterns like the pros. Overhead Triceps Press Work the other arm. |
| Cardio 5 minutes: Imagine yourself in the fifties and sixties ... do the pony (great for your calves!) and the twist (slims the waistline). Overhead Press This exercise works the shoulders, upper back, chest, biceps, and triceps. Hold one weight in each hand and bring your arms up like goalposts: weights around ear-level, palms facing front. Slowly press the weights toward the ceiling, extending your arms. Keep your neck relaxed by visualizing your shoulder blades pulling downward toward the floor. Gently lower the weights to starting position and repeat. |
| Cardio 2 minutes: Alternate 20 jumping jacks with jogging in place. Side Lateral Raise Hold a weight in each hand, arms hanging relaxed by your sides, palms facing in with elbows slightly bent. Slowly lift your arms up and out to the side, with palms facing the floor, until elbows are at shoulder height. Never lift your hands higher than your shoulders; your goal is to keep hands, elbow, and shoulder at the same height. Lower to starting position and repeat. [If you're uncomfortable lifting both arms at once, you may work each side separately.] |
| Cardio 5 minutes: Alternate jogging in place with high-knee marching in place. Push-ups These are one of the best upper body exercises because they work every muscle group. Kneel on all fours and hold your abdominals in tightly. Gently walk your hands out in front of you, pressing your hips forward, until your body is supported on primarily on your hands. Check to make sure your buns are not sticking up in the air. Bend at the elbows to slowly lower your chest toward the floor -- you DO NOT need to go all the way. Lower to the point of contraction in your chest, then press with your palms until you're in the starting postion. Repeat. [A note about breathing: Inhale as you lower, exhale as you come up.] |
| Cardio 5 minutes; Dance vigorously and keep your heart rate up. Front Lunges Stand with feet about 3-6 inches apart. Take a large step forward with one foot, leading with your heel. Bend both knees so that the front knee is perpendicular to the floor, allow your back foot to roll up onto the toes. Straighten your legs and push with your front heel to return to the starting position. Repeat with the same leg for one set, then do 2 minutes of jogging in place. Switch to other leg for lunges. |
| Cardio 5 minutes: Alternate 20 jumping jacks with jogging in place. (This is your big cardio finish; push yourself a bit.) Squats Stand with your feet about hip-width apart, toes pointing front, abdominals pulled in tightly. Bend your knees, pressing your heels into the floor, and bending at the hips so your buns stick out in back.The easiest way to get into the proper position it to imagine sitting on a chair behind you. Lower to the point of contraction in your quadriceps, then push with your heels and return to the starting position. |
Swim, Run, & Core-Strength Programs
Swimming workouts are based on intervals. We've provided an introductory and intermediate workout to get you started. For more first-rate swimming training tips and routines, read the book "The Fit Swimmer: 120 Workouts & Training Tips" by Marianne Brems.
Intro Swimming Workout (.5-mile)
| 3 X 150 yds | Freestyle: concentrate on relaxing |
| 3 X 50 yds | Kick: use kickboard, freestyle kick |
| 3 X 50 yds | Pull: legs float, arms freestyle stroke |
| 3 X 150 yds | Freestyle: make strokes as smooth as possible |
Intermediate Swimming Workout (1-mile)
| 3 X 150 yds | Freestyle: warm-up, rest 20 seconds after each 150 |
| 1 X 100 yds | Kick: freestyle, try to complete 100 in 2:30 |
| 2 X 50 yds | Kick: freestyle, complete each 50 in 1:15 |
| 4 X 25 yds | Kick: freestyle, complete each 25 in :45 |
| 1 X 200 yds | Freestyle: Rest 1:00 after 200 |
| 2 X 100 yds | Freestyle: Rest :45 after each 100 |
| 4 X 50 yds | Freestyle: Rest :30 after each 50 |
| 100 yds | Pull: Legs float, arms freestyle stroke, complete 100 in 2:00 |
| 2 X 50 yds | Pull: Legs float, arms freestyle stroke, complete 50 in 1:00 |
| 4 X 25 yds | Pull: Legs float, arms freestyle stroke, complete 25 in :30 |
| 200 yds | Cool down |
Running Interval Workout
This running routine is best done on a soft route ... a dirt road, a trail in the woods, or a running track. Warm up before beginning this workout with a 5-10 minute brisk walk; end with stretching.
| 5 minutes | Jog at a comfortable pace |
| 5 minutes | Sprint 20 yards, walk 50 yards; repeat |
| 10 minutes | Run at a comfortable pace |
| 6 minutes | Run hard for 2 minutes, run easy for 2 minutes; repeat |
| 1 minute | Run backward 25 yards, forward 25 yards; repeat |
| 4 minutes | Walk at a brisk pace |
| 1 minute | Hop on left leg 25 yards, hop on right leg 25 yards; repeat |
| 2 minutes | Run at a comfortable pace |
| 1 minute | Full sprint |
| 5 minutes | Jog at a comfortable pace to cool down |
These basic exercises are still the best. Do them in a slow, controlled way, exhaling on the exertion and inhaling as you relax. Begin by doing 2 sets of 15 of each exercise and work up to 3-4 sets of 20 for each exercise. Be sure not to pull on your head; if you feel any tension in your neck, rest until it relaxes, then resume the crunches. |
| 1. Abdominal Crunch Knees bent, feet shoulder width apart on the floor, hands behind your head. Press your belly button to your spine; squeeze your tummy as head & shoulders come up off the floor. Lift straight toward the ceiling, chin pointing up. Slowly lower to the floor and repeat. |
| 2. Obliques Crunch Knees bent, feet shoulder width apart on floor. Press your belly button to your spine. Place your left hand on your right thigh; put your right hand behind your head for support. Contract your tummy and slide your hand up your leg to the outside of your right knee, exhaling on the lift. Slowly slide down to the starting position. Finish a set on one side, then switch to the other side. |
| 3. Reverse Abdominal Crunch Knees bent, feet lifted off floor with your knees pulled in toward your chest. Hands are relaxed at your sides. Slowly squeeze your knees toward your chest in a controlled motion, then lower to the starting position. Exhale on the pull in. |
| 4. Full Abdominal Crunch Combines basic and reverse crunch: Pull your bent knees into your chest as you squeeze tummy and lift head & shoulders off the floor toward the ceiling. Release to beginning position and repeat. |
Shake-up & Wake-up Your Cardio Routine
Creating a balanced program means devoting equal time to all the components of good health and fitness.
My favorite breakfast is 100% Bran cereal with dried cranberries and milk, along with a side order of honey ham. I love it! Would I want to eat it everyday? No way! I'd get bored. Really bored.
The same thing happens to our bodies when we give them the same exercise diet day after day. Our muscles, including our hearts, get "bored" and stop improving in strength and endurance. I'm going to introduce you to several workout techniques that will keep your mind and body engaged to make you stronger, faster, and endlessly energetic. Endurance is one of the key components to a fit life because it keeps you going on the playing field, as well as in the board room, the carpool, the grocery store, and wherever else you find yourself.
Heart Rate
I believe that success is not measured by numbers on a scale, numbers on a timing clock, or even placement numbers on a list of race finishers. Having said that, I encourage you to get to know a very important number that will help you gauge your fitness -- your resting heart rate.
Resting heart rate (RHR) is the number of times per minute your heart beats when you're completely at rest. The average woman has an RHR of around 60-85 beats per minute. The champion cyclist Indurain has an RHR of 30. That's right! His heart beats once every other second. All of his cycling has given him a very strong heart. Along with this lower RHR, he also has an increased stroke volume; you will, too. Lower stroke volume means that with every beat of your heart, a higher quantity of blood is pumped more easily through your body.
Taking RHR
On a weekend morning, or some other time when you can wake up without the alarm, before you move one iota, take your pulse for one full minute. That's your resting heart rate. Twelve weeks after that first test (and after 12 weeks of following one of the new training programs explained in this article) take your resting heart rate again. It should be lower ... and that means you've improved!
The goal with all of this RHR business is to improve your sports performance and endurance. The idea is this: if on "Day 1" you can run a mile in, say, 10 minutes at a particular level of exertion, by the end of the 12 weeks, you should be able to run that same mile either FASTER at the same exertion level, or in the same amount of time at a LOWER exertion level.
Finding Maximum Heart Rate (Max HR)
The old method of subtracting our age from 226 to find our maximum heart rate has proven to be pretty unreliable. Max HR tends to vary according to sport, so you'll need to find your Max HR via a little test. If you can afford it, a heart rate monitor is one of the best investments you can make in your fitness and health. If you don't have a monitor, take a 15-second pulse on the inside of your wrist or the side of your neck, then multiply by 4 to get your 1-minute HR. Though less accurate than a monitor, this is an OK substitute.
DO THE MAX HR TEST WITH A FRIEND! You're going to be pushing yourself to exertion; it's good to have someone around to make sure you're OK. After a solid warm-up, do the activity of your choice continuously for 2-4 minutes, checking your heart rate several times. Gradually increase your exertion level until you are going full-out and your heart rate is no longer increasing. Record the highest HR you see on your monitor. Rest for 10 minutes and do it again. Average your two Max HR measurements to find the HR on which you'll base your target HR. Your target heart rate for an activity depends on whether you want to exercise in your aerobic or anaerobic zone.
Aerobic vs. Anaerobic
One of the best ways to wake up your workout is to alternate between your aerobic and anaerobic zones. Aerobic exercise is defined as being "in the presence of oxygen." What that means in practical terms is that you're working, probably sweating, breathing deeply and heavily, and starting to feel that buoyant, "I'm so awesome"-feeling of endorphins. The key is that you are not breathless. In contrast, anaerobic exercise is so strenuous that your muscles are working beyond their oxygen capacity; you will feel slightly breathless in your anaerobic zone. Traveling back and forth between these two zones is an excellent way to improve your fitness level and to jump start yourself when your progress hits a plateau.
Generally speaking, your aerobic heart rate zone is 50%-80% of your maximum heart rate. Above 80% of your maximum, you will be anaerobic. For example, if your maximum heart rate for running is 190 beats per minutes, your aerobic zone would be 95 (50% Max HR) to 152 (80% Max HR) beats per minute. Your anaerobic zone would be 153 to 180 beats per minute.
How to shake-up your workout
Now you know the terminology, but you may be wondering about the practical applications of all of these numbers. There are a lot of fun ways to incorporate new training principles into your workouts:
Intervals
Interval training allows you to bounce back and forth between your two training zones to challenge your heart and burn more fat -- research shows that intervals burn 40% more fat than training at a steady heart rate. To add intervals to your workout, alternate between 2-3 minutes of aerobic work and 1-2 minutes of anaerobic work. If you're a walker, you might alternate walking at your regular pace for 2 minutes with a light jog for 1 minute. Runners or cyclists might try fartleks: chose a landmark in the distance (a telephone pole, a fire hydrant, a streetlight) and sprint to the landmark. Drop back to a slower pace until your heart beat slows a bit, then pick a new landmark and sprint again. Though many sports are just now catching on to the idea of interval training, good swimming workouts have always been based on intervals; by challenging our hearts we not only improve endurance, we also pick up speed.
Circuit Training
A circuit consists of two or more activities done in succession with very little rest in between. A weight/cardio circuit can wake up your routine and boost your progress. This is also an ideal workout for the winter months when a lot of us are forced indoors for our workouts. Set out a pair of dumbbells and put on some motivating music. Dance, jog in place, do jumping jacks and knee lifts, alternate deep squats with lunges .... do anything that seems like a fun way to get your heart rate up into your aerobic zone. Keep moving for 3-5 minutes, then grab your weights and do a resistance exercise. When you've completed a set of repetitions with the weights, put them down and return to your aerobic activity.
Cross-Training
Cross-training has been the fitness buzzword of the nineties for good reason ... by working various muscles groups we strengthen our bodies, improve our performance in our primary sport, and avoid injury. To make the most of cross-training, it's best to combine activities that use opposing muscle groups. For example, step aerobics can improve your cycling ability by strengthening your quadriceps and overloading them in a way different way than cycling. Training your abdominal muscles can also improve your cycling by improving your posture and fighting fatigue with proper body alignment. See the chart below for cross-training exercise suggestions.
| Primary Activity | Try adding ... |
| Aerobics classes | Cycling, Swimming |
| Cycling | In-line skating, Rowing |
| In-line skating | Running, Cycling, Rowing |
| Running | Cycling, Swimming |
| Stair climbing, Step aerobics | Walking, X-country skiing, Rowing |
| Swimming | Rowing, In-line skating, Running |
| Walking | Cycling, Swimming, In-line skating |
A new activity
Trying a new activity, even if it doesn't become a favorite, forces your muscles to work in new ways. That translates into overload for your muscles ... and overload leads to improved strength and endurance. If you're an aerobics addict who's never tried mountain biking, time in the saddle will provide a greater range of motion for your legs and will work the inner thigh muscles that don't always get the attention they need. In addition, cycling is a non-impact sport -- that's a nice change if you're usually bouncing around on an aerobics floor. No matter what your activity, consider trying something new to spice up your routine. In addition to the physical benefits, new activities also have mental reward. Unfamiliar activities build new connections among the dendrites in our brains, improving our coordination and setting a pattern for the next time we do the activity. Working out really can make you smarter!Use the terrain and weather
Hills and headwinds, the two dreaded "H" words for runners and cyclists, can actually be a blessing in disguise. By training in these unfavorable conditions from time to time, you can increase your leg and heart strength for greater endurance and fat-burning power. Next time the wind is whistling through the trees, bundle up and face the wind head-on, or head FOR the hills instead of away from them. You may be surprised by how much fun it can be.Strength = Endurance
New research has linked to improved endurance. Conditioning the muscles of your core (abdominals, back, and hips) in particular, can drastically improve your overall stamina. These muscle groups are responsible for holding your body in proper alignment and help fight fatigue when they are strong and flexible. A core training program, done even once a week, can provide noticeable benefits.Don't just exercise, TRAIN
Motivation can be a problem for all of us; the best motivation I've found is to set a training goal and devote myself to reaching it. Pick a race or community fun run, select a challenging hill and vow you'll ride your bike to the top one day, promise yourself you'll shave 5-10 seconds off your 100-yard swim time, try to walk forty minutes instead of thirty ... choose a goal and work toward it. You'll not only have that extra motivation you need to stick to your workout routine, when you reach your goal you'll look in the mirror and see the strong athlete you've had inside you all along.Get Strong!
Strength training, weight lifting, body sculpting, body building ... whatever you call it, the act of using your muscles against some resistance to increase strength and muscle tone has been the subject of controversy for decades. Women fear bulky muscles or injury. Endurance athletes and sprinters worry that too much muscle will slow them down. The truth is, just about everyone can benefit from some resistance training. (And just to put your minds at rest ... women do not have enough testosterone to build the bulky muscles of our male counterparts.)
The benefits
There are a number of good reasons to add some resistance work to your fitness program:
- Fat burning: Muscle uses more energy than fat. By increasing your muscle mass, you can increase your metabolism and burn more body fat both during cardiovascular exercise and when you're at rest.
- Injury prevention: The beauty of joints like our shoulders, knees, and hips is that they provide a wide range of motion that allows for movement in all planes. This movement is what makes sports like tennis, skiing, volleyball, and baseball possible. However, these joints need to be surrounded by strong muscles to keep everything in line and prevent injury.
- Better posture:When muscles are strong and symmetrical, posture falls right into place. Over 40% of American suffer from back pain; well-aligned posture is the only way to avoid back problems.
- Osteoporosis prevention:Research has shown that weight-bearing exercises increases bone density for stronger bones and connective tissues.
- Sleek appearance: While physical appearance is not an ideal motivation for exercise, there's no denying that toned muscles are attractive, and for athletes in competitive environments, the psychological edge of "looking the part" can be an important one.
In addition, a 1995 study published in the National Strength and Conditioning Association Journal announced some impressive results. Timothy Quinn, Ph.D., studied the effects of weight-training on six female distance runners who had never lifted weights regularly. After 10 weeks of strength training three days a week, the women increased their lower-body strength by 34 percent and their upper body strength by 24 percent. Even better, though, was the effect on their running. The efficiency with which their muscles produced oxygen (their "running economy") improved by 4 percent. For a woman that runs about an 8-minute mile in a 10k race, that means a minute and a half savings in total time. Says Quinn, "You can see significant improvement even if you lift just two days a week."
When combined with aerobic conditioning, resistance training can dramatically improve your sports performance and endurance. Increased strength, especially in the large muscles of the torso, can help you maintain proper form and body alignment during exercise. This can mean less fatigue and a more enjoyable workout. Sports that require quick, explosive moves -- voleyball, tennis, hocky, basketball -- show marked improvement when weights are used in training.
General guidelines
Like stretching, there are a number of safety and effectiveness guidelines that are essential to successful strength training. They are:
- overload
- reps and sets
- exercise selection and order
- speed of contraction and breathing
- frequency & rest
Each of these principles is described below.
Overload
The way we make our muscles stronger is by stressing them, allowing them to rest and adapt to that stress, and then re-stressing them with a heavier weight or a different exercise. This is the principle of overload. In order to continue to progress, you'll need to change your resistance program every 12 weeks or so -- either by increasing the weight you're lifting or by changing the exercises you do.
Reps and sets
A rep is one repetition of an exercise and a set is a designated number of repetitions. For instance, most personal fitness trainers recommend that you start with 2 sets of 15-18 repetitions of a resistance exercise. To add intensity to your program, you can increase the weight you're using and decrease the number of reps, or you can keep the weight the same and do three sets instead of two. In each case, you're increasing the overload on the muscle.Exercise selection & order
To maintain symmetry in your musculature you should work muscles in pairs: biceps/triceps, chest/back, all three heads of the deltoids (shoulders), quadriceps/hamstrings, calves/shins. In general, it's best to work the larger muscle groups first (chest, back legs), then move on to the smaller muscles. The larger muscle groups depend on the smaller muscles as facilitators; if the small muscles are fatigued, they aren't much help in the larger movements.Speed of contraction & breathing
We've all seen the musclemen of Venice Beach, pumping their giant dumbbells as quickly as they can. Too bad they're using momentum instead of muscle power. To get the most out of resistance exercises, it's important to contract and release the muscles slowly. Try to contract the muscle for a count of two and release for a count of four, exhaling as on the concentric (contraction) phase and inhaling on the eccentric (relaxing) phase. Our strength is really built on that eccentric phase, as we fight against gravity's pull on the weight. The breathing pattern may be difficult at first, but as you increase your resistance your breathing can actually help you focus and lift increasingly heavier weights.Frequency & rest
The number of times you lift weights every week depends on the program you choose. It's important to allow at least one day of rest after working a muscle group with weights. If you plan to work both upper and lower body on the same day, you should lift 2-3 times per week. If you'd like to lift weights everyday, you can work your upper and lower body on alternating days. The imporance of rest cannot be overestimated. Without sufficient recovery time, your strength, endurance, and coordination cannot improve.Body parts
In case you're still not convinced that a resistance training program is for you, here's a round-up of where each muscle is located and how we use each of them.
Biceps
With palms of your hands facing front, your biceps are located on the front of your upper arm. If you imitate Popeye and "flex your muscles," you are contracting your biceps. These muscles are used in everyday activities like turning doorknobs, opening spaghetti sauce jars, and lifting a glass of water to your lips.
Triceps
A friend of mine refers to her triceps as the "Hi, Janes" because when she waves to her friend Jane across the room, her triceps wave, too. These muscles, located on the back of the upper arm, are essential for removing objects from shelves, as well as sinking a free throw from the foul line and throwing a ball to catch a runner at home.
Chest and back
As the primary muscles of the upper torso, this power pair is used in every upper body movement. Throwing, lifting, pulling, and pushing actions all originate from these large muscle groups, and strength here translates into increased endurance in every sport.
Deltoids
There are actually three muscles that make up the shoulder: the anterior (front), posterior(rear), and lateral (side) deltoids. Responsible for providing power to your arm movements and maintaining the stability of your rotator cuff, deltoids are also used in just about every athletic activity: swimming, boxing, softball, baseball, volleyball, tennis, and basketball, just to name a few.
Quadriceps
The four thigh muscles known as the quads are found on the top of your thigh. They are responsible for proving power to your legs and stabilizing your knees. Sports like skiing, in-line skating, fencing, hiking, step aerobics, and a swimming kick all rely heavily on strong quadriceps.
Hamstrings
Located in the back of your thigh, the hamstrings are used extensively in walking, running, and sports that require jumping and kicking: soccer, kick boxing, field events, and American football. Training these muscles for power not only improves sports performance, but helps prevent injury in this hard-working, vulnerable muscle group.
Calves
One of the most shapely muscles in the body, the calves are abused by the high heels required by many careers. It's essential that this muscle be stretched regularly, in addition to keeping it strong to prevent injury and discomfort. The calves get a workout in activities like fencing, jump rope, water aerobics, and dancing.
Lift weights to lift your spirits
With a minimal commitment to weight training you can improve your strength, endurance, posture, sports performance, and even your state of mind. Regular resistance training has been shown to increse self-esteem and alleviate depression and anxiety. It can also be a great stress-reducer. Why not print out the Basic Training Program, grab a pair of dumbbells, and commit to trying a resistance program for 12 weeks? A little strength goes a long way.
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body building
strenght training
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Stretch Your Fitness Level
Creating a balanced program means devoting equal time to all the components of good health and fitness. This is the first in a six-part series of articles which address the building blocks of a balanced lifestyle:
* flexibility
* strength
* endurance
* balance
* nutrition
* rest
Stretching is an important component in injury prevention. It has also been shown to enhance sports performance, increase relaxation and body awareness, and relieve pain. To achieve all of these benefits, however, it's essential that stretching be done carefully and correctly.
Before or after
There is much controversy surrounding the question of when during a workout stretching should be done. The safest answer seems to be to stretch when the muscles are warm. That means a 5-10 minute, low-level aerobic warm-up before you even think about stretching. In anticipation of your cardiovascular workout, you might want to do some very light work of the muscles you'll be using in the workout, but save the deep stretches for afterwards. It's not only safer, but it's a wonderfully relaxing way to end your day's work.
Slow and steady
Remember the days of gym uniforms and bouncing stretches? It's time to toss out both of them. A slow static stretch that allows the muscle to relax gradually is the safest course of action. Our muscles are equipped with a safety mechanism called the stretch reflex. If we try to lengthen the muscle too quickly or forcefully, it responds with a reflexive contraction -- it shortens the muscle in a protective response to the stress, so the muscle is tightened, rather than relaxed. To get the most out of your stretch, begin the exercise gently and hold it in place.
How low can you go?
The essence of stretching is to lengthen the muscle ONLY to the point of gentle tension. This is an excellent time to listen to your body; stretching should NEVER hurt. When starting a stretch, take a nice deep breath in and slowly release the breath as you gradually relax into the stretching position.
To return muscles to their "natural" length after your workout, hold the stretch for approximately 15-30 seconds. This will relax the muscle from the repeated contractions of exercise, thus helping prevent injury. To increase your flexibility, after the initial 30-seconds, try relaxing further into the stretch and hold this position for an additional 15-30 seconds. Remember to stretch only to the point of comfortable tension and stop immediately if you feel any pain in joints or muscles.
Don't forget to breathe
Deep, rhythmic breaths help relax our muscles and our minds. Close your eyes during stretching and focus on your breathing. At the point where the tension in the muscle begins to release, take a deep breath, filling your lungs and expanding your diaphragm. As you slowly exhale, relax further into the stretch and feel the tension in the muscle melt away.
How often?
Your body will respond very positively to gentle stretching. In an ideal world, we'd all have time to start the day with a lovely warm-up and a half-hour of uninterrupted stretching. In the real world, lots of people skip out of the stretching at the end of aerobics classes and we run, run, run right from the running path to the shower and off to work, without taking necessary cool-down time. Minimally, you should stretch twice a week to keep your muscles limber and your mind relaxed.
Body parts
There are five major body segments that need to be stretched for optimal fitness, no matter what your sport or fitness activity -- shoulders/arms, chest, back, hips, and legs. Since we're all online, it's imperative that we also stretch the delicate areas of our wrists to prevent carpal tunnel syndrome.
Shoulders/arms
Our shoulders are a wonderful joint. We can swing our arms in any direction we please. That wide range of motion has its price, however; the rotator cuff is an unstable joint. With so many sports dependent on our shoulders, we need to keep them healthy. Anyone sidelined by a rotator cuff injury knows it can be painful and frustrating. The key to healthy shoulders is strengthening the surrounding muscles (which we address in a future article) and maintaining flexbility.
Chest
Any activity that we do with our arms reaching in front of our bodies -- driving, reading, typing, swimming, tennis -- uses our pectoral muscles and causes them to contract. Gradually, as these muscles get stronger, they pull our shoulders forward and, in the process, pull our spines out of alignment. By stretching the chest and strengthening the back, we can stand straight again.
Back
Over 40% of Americans suffer from back pain at some time during their lives. With increasing amounts of time spent seated in front of computer monitors and driving in our cars, we are destroying our posture. In addition, most of us carry our stress in either our upper or lower back muscles. Again, by strengthening these areas and stretching them out, we can avoid the nuisance of back trouble.
Hips
Happily, our hips are one of the strongest and most stable joints we have. But repetitive sports like skiing, snowshoeing, cycling, and running can take their toll. The ball and socket joint of the hip acts as a suspension system for our whole body, absorbing the impact of every footfall. And if the rest of our body is out of alignment, the hip suffers, too. By keeping other areas of our bodies limber and lined up correctly, and by gently stretching the muscles around this joint, our hips can carry us through everyday actvities and demanding workouts.
Legs
I don't want to overstate the obvious here, but our legs are essential elements in just about every sport or activity in which we participate. Balance is the key to keeping leg muscles functioning at optimum levels. The pairs of muscles that make up the upper and lower leg -- quadriceps in the front of the thigh, hamstrings in the back and gastrocnemius in the calf and anterior tibialis in the shin -- need to be stretched and strengthened equally. Even a walk around the block is a chore when our leg muscles aren't at their best.
Wrists
About 23,000 American are afflicted with carpal tunnel syndrome (CTS) every year. While it's generally caused by repetitive motion of the hands and wrists, it can also be caused by diabetes, pregnancy, and obesity. In most cases, repeating the same motion for extended periods of time brings on inflamation of the tendons that run through the carpal tunnel of the wrist. If the tendons become inflamed enough, the median nerve gets pinched as it passes through the tunnel, causing pain in the hand and wrist, numbness, decreased grip strength, and swelling. CTS can be caused by raquet sports, cycling, bowling, baseball, softball, tennis, piano playing, knitting, and of course, typing. Be sure to use your wrist pads when surfing the net and do these CTS avoidance exercises regularly:
Median Nerve Gliding Exercises
* Make a light fist palm, facing you
* Extend your fingers toward the ceiling with wrist in a neutral position
* Gently flex your hand back toward your forearm, palm up
* Open your thumb away from your fingers
* Turn your hand palm up
* With your other hand, gently pull your thumb away from your other fingers
Hold each position for 3 seconds and repeat the sequence 5 times
S-t-r-e-t-c-h yourself
Stretching can be a relaxing, energizing reward for a workout well-done. For optimum performance and peace of mind, make a stretching segment part of your workout routine.
* flexibility
* strength
* endurance
* balance
* nutrition
* rest
Stretching is an important component in injury prevention. It has also been shown to enhance sports performance, increase relaxation and body awareness, and relieve pain. To achieve all of these benefits, however, it's essential that stretching be done carefully and correctly.
Before or after
There is much controversy surrounding the question of when during a workout stretching should be done. The safest answer seems to be to stretch when the muscles are warm. That means a 5-10 minute, low-level aerobic warm-up before you even think about stretching. In anticipation of your cardiovascular workout, you might want to do some very light work of the muscles you'll be using in the workout, but save the deep stretches for afterwards. It's not only safer, but it's a wonderfully relaxing way to end your day's work.
Slow and steady
Remember the days of gym uniforms and bouncing stretches? It's time to toss out both of them. A slow static stretch that allows the muscle to relax gradually is the safest course of action. Our muscles are equipped with a safety mechanism called the stretch reflex. If we try to lengthen the muscle too quickly or forcefully, it responds with a reflexive contraction -- it shortens the muscle in a protective response to the stress, so the muscle is tightened, rather than relaxed. To get the most out of your stretch, begin the exercise gently and hold it in place.
How low can you go?
The essence of stretching is to lengthen the muscle ONLY to the point of gentle tension. This is an excellent time to listen to your body; stretching should NEVER hurt. When starting a stretch, take a nice deep breath in and slowly release the breath as you gradually relax into the stretching position.
To return muscles to their "natural" length after your workout, hold the stretch for approximately 15-30 seconds. This will relax the muscle from the repeated contractions of exercise, thus helping prevent injury. To increase your flexibility, after the initial 30-seconds, try relaxing further into the stretch and hold this position for an additional 15-30 seconds. Remember to stretch only to the point of comfortable tension and stop immediately if you feel any pain in joints or muscles.
Don't forget to breathe
Deep, rhythmic breaths help relax our muscles and our minds. Close your eyes during stretching and focus on your breathing. At the point where the tension in the muscle begins to release, take a deep breath, filling your lungs and expanding your diaphragm. As you slowly exhale, relax further into the stretch and feel the tension in the muscle melt away.
How often?
Your body will respond very positively to gentle stretching. In an ideal world, we'd all have time to start the day with a lovely warm-up and a half-hour of uninterrupted stretching. In the real world, lots of people skip out of the stretching at the end of aerobics classes and we run, run, run right from the running path to the shower and off to work, without taking necessary cool-down time. Minimally, you should stretch twice a week to keep your muscles limber and your mind relaxed.
Body parts
There are five major body segments that need to be stretched for optimal fitness, no matter what your sport or fitness activity -- shoulders/arms, chest, back, hips, and legs. Since we're all online, it's imperative that we also stretch the delicate areas of our wrists to prevent carpal tunnel syndrome.
Shoulders/arms
Our shoulders are a wonderful joint. We can swing our arms in any direction we please. That wide range of motion has its price, however; the rotator cuff is an unstable joint. With so many sports dependent on our shoulders, we need to keep them healthy. Anyone sidelined by a rotator cuff injury knows it can be painful and frustrating. The key to healthy shoulders is strengthening the surrounding muscles (which we address in a future article) and maintaining flexbility.
Chest
Any activity that we do with our arms reaching in front of our bodies -- driving, reading, typing, swimming, tennis -- uses our pectoral muscles and causes them to contract. Gradually, as these muscles get stronger, they pull our shoulders forward and, in the process, pull our spines out of alignment. By stretching the chest and strengthening the back, we can stand straight again.
Back
Over 40% of Americans suffer from back pain at some time during their lives. With increasing amounts of time spent seated in front of computer monitors and driving in our cars, we are destroying our posture. In addition, most of us carry our stress in either our upper or lower back muscles. Again, by strengthening these areas and stretching them out, we can avoid the nuisance of back trouble.
Hips
Happily, our hips are one of the strongest and most stable joints we have. But repetitive sports like skiing, snowshoeing, cycling, and running can take their toll. The ball and socket joint of the hip acts as a suspension system for our whole body, absorbing the impact of every footfall. And if the rest of our body is out of alignment, the hip suffers, too. By keeping other areas of our bodies limber and lined up correctly, and by gently stretching the muscles around this joint, our hips can carry us through everyday actvities and demanding workouts.
Legs
I don't want to overstate the obvious here, but our legs are essential elements in just about every sport or activity in which we participate. Balance is the key to keeping leg muscles functioning at optimum levels. The pairs of muscles that make up the upper and lower leg -- quadriceps in the front of the thigh, hamstrings in the back and gastrocnemius in the calf and anterior tibialis in the shin -- need to be stretched and strengthened equally. Even a walk around the block is a chore when our leg muscles aren't at their best.
Wrists
About 23,000 American are afflicted with carpal tunnel syndrome (CTS) every year. While it's generally caused by repetitive motion of the hands and wrists, it can also be caused by diabetes, pregnancy, and obesity. In most cases, repeating the same motion for extended periods of time brings on inflamation of the tendons that run through the carpal tunnel of the wrist. If the tendons become inflamed enough, the median nerve gets pinched as it passes through the tunnel, causing pain in the hand and wrist, numbness, decreased grip strength, and swelling. CTS can be caused by raquet sports, cycling, bowling, baseball, softball, tennis, piano playing, knitting, and of course, typing. Be sure to use your wrist pads when surfing the net and do these CTS avoidance exercises regularly:
Median Nerve Gliding Exercises
* Make a light fist palm, facing you
* Extend your fingers toward the ceiling with wrist in a neutral position
* Gently flex your hand back toward your forearm, palm up
* Open your thumb away from your fingers
* Turn your hand palm up
* With your other hand, gently pull your thumb away from your other fingers
Hold each position for 3 seconds and repeat the sequence 5 times
S-t-r-e-t-c-h yourself
Stretching can be a relaxing, energizing reward for a workout well-done. For optimum performance and peace of mind, make a stretching segment part of your workout routine.
Stretching Program
Print out this page and add stretching to Your workout routine
Stretching Tips
* Always move slowly when stretching. Take this time to relax and focus on your breathing.
* Depending on what you choose, music can help energize or relax you. Keep your goal in mind when selecting your stretching soundtrack.
* When lying on your back, ALWAYS move your legs one at a time. Sudden movements with both legs can strain the muscles of the lower back.
* Stretch ONLY to the point of gentle tension. If something hurts, stop immediately. Stretching should feel good.
* Try to stretch at least twice a week. This workout can take as little as 7-10 minutes, or as long as you'd like. A few minutes every week can improve your performance, prevent injuries, and put your mind at ease. Enjoy.
Stretching Tips
* Always move slowly when stretching. Take this time to relax and focus on your breathing.
* Depending on what you choose, music can help energize or relax you. Keep your goal in mind when selecting your stretching soundtrack.
* When lying on your back, ALWAYS move your legs one at a time. Sudden movements with both legs can strain the muscles of the lower back.
* Stretch ONLY to the point of gentle tension. If something hurts, stop immediately. Stretching should feel good.
* Try to stretch at least twice a week. This workout can take as little as 7-10 minutes, or as long as you'd like. A few minutes every week can improve your performance, prevent injuries, and put your mind at ease. Enjoy.
| Progressive Stretching |
|---|
1. Full-Body Stretch Lie on your back, arms reaching overhead, legs extended. Point your toes and reach with your fingertips, making your body as long and tall as possible. Breathe deeply and relax into the floor. |
2. Back & Hip Flexors Lie on your back with your knees pulled into your chest, arms wrapped around them. After 10 seconds, gently curl your head up toward your knees -- be careful not to hold your breath. Hold for 15 seconds. Lower your head to the floor and stretch one leg long while holding the other knee into your chest. Hold for 15-30 seconds, then slowly switch legs. Perform all movements gently, moving one leg at a time. |
3. Lower Back With knees pulled into your chest, lower them to the right side one at a time, keeping them bent. Gently press knees to the floor and turn your head to the left. Hold, breathing deeply. Bring knees back to the center one at a time and lower to the left, turning head to the right. Keep your arms below shoulder level to minimize strain on the back. |
4. Hamstrings Lie on your back with both knees bent, feet flat on the floor. Gently extend one leg toward the ceiling and place your hands behind your thigh or calf for support. Hold in place, then slowly rotate your ankle in both directions and flex & point your toes. Relax your foot, take a deep breath in, and as you exhale, gently pull your leg closer to your head to increase the stretch. Repeat with the other leg. |
5. Hips With knees bent and feet flat on the floor, cross your right ankle over your left knee. Lift your left foot off the floor, bringing your knee in toward your chest. This should create a deep stretch in the back of your right hip. Move slowly and breathe into the stretch. Hold and repeat with the left leg. |
6. Quadriceps Roll onto your stomach and lie flat with the palm of your left hand flat on the floor and your chin resting on your hand. Reach around to your right ankle with your right hand and bring your foot slowly toward your buttocks, creating a gentle tension in the front of your right thigh. Hold and repeat with the left leg. |
7. Carefully sit up By now, your body is in a relaxed state. The easiest way to sit up without losing your mind-body connection is to bring your knees into your chest and place your hands behind your knees. Pull your abdominal muscles in tightly and rock yourself up into a sitting position. You may rock yourself a few times to create enough momentum to sit. |
8. Shoulders To relax your shoulders and neck, imagine your shoulder blades pulling down toward the floor. Slowly rotate your shoulders to the front 4 times, and to the back 4 times. Stretch your arms long and wrap them around yourself in a big hug. Be sure to keep your abs pulled in tightly to support your back. Gently tuck your chin to your chest and breathe deeply. |
9. Upper Back & Chest Lace your fingers together in front of your chest, palms facing you. Relax your shoulders and press your arms straight out in front of you. You should feel a nice stretch through your upper back. Release your arms and lace your fingers behind your lower back. Again, press your shoulders down and feel a stretch through your chest. Breathe deeply. |
10. Lower Back & Buns Sit up tall and cross your legs with the left leg in front. Take a deep breath and as you exhale, stretch over your right knee, leading with your chest. Hold, then reach to the center, feeling a stretch through your buns and inner thigh. Use your hands to press yourself up and change legs. With the right leg in front, stretch over your left knee. Again, stretch to the center. |
The Big Finish Now, sit up tall. Pull your abs in tight and press your ear over to your shoulder. Hold and stretch to the other side. Bring your head back to the center, take a deep breath and reach your arms up overhead. Pause for a few seconds, then relax your shoulders, exhale, and slowly lower your arms.Congratulations! You are finished for today! |
Thymic Factors and Your Health
Thymic factors are chemicals that travel through the blood from the Thymus gland to all tissues of the body. Their predominate target is a group of white blood cells known as T Cells. These cells play a critical role in the body's immune system.
The Thymus gland is formed from neural tube tissue during embryonic development. It migrates to the area below the breastbone and begins to grow rapidly in early childhood. This is when the gland causes the migration of immature T Cells to the tissues of the body. Its most active time of production is during the youthful years. There is an interval in the pre-school years when it is the most active growth tissue in the body. The gland reaches maturity around puberty. Over the next decade, it is in a process known as involution (diminishing in vital power or size). The production of its factors wanes considerably during this time. The T Cells, once under the regulation of this gland, live on to protect the body for many years without the regulatory factors; however, they slowly lose much of their activity and specificity.
During its more active years, the Thymus gland is stimulated by many factors from the spleen, brain, pituitary, tonsils, appendix, bone marrow, and lymph nodes. It secretes cytokines, which cause the T Cells (which are mostly immature at this time) to migrate to the tissues throughout the body. This process goes on for several years during maturation of the immune system. These chemicals also help these yet immature cells to mature. They become sensitive to foreign antigens, and the killer cells, a type of T lymphocyte, gain the ability to recognize tissues as either self or invader. They will specifically attack foreign cells, viral-altered cells, and neoplastic cells. Among these cytokines are interferon, leukotrienes, and interleukins.
As the body ages, we lose this master controller of the immune system. We may also lack thymic factors if our Zinc level is low. When this happens, our T Cells are under less than optimal control. Infected cells can allow viruses to proliferate, neoplastic cells can multiply in cancers and bacteria can spread throughout the body. It should be noted here that our body makes hundreds of these potential cancers each and every day. The T cells may even attack normal body cells without provocation. The whole spectrum of autoimmune disease falls into this pattern of non-control. SLE (Lupus), rheumatic arthritis, some diabetes, some thyroid disease, Glomerulonephritis, Sjögren's disease, ITP, allergies, and many of the cardiomyopathies are all forms of autoimmune problems.
The level of thymic factors flowing through our bodies can be enhanced in several ways. Simplest is increasing Zinc in the diet. Oral glandulars can directly replace these low level or missing factors. They work best when combined with a good Zinc supplement, along with a good multi-vitamin and mineral complex. Cell therapy, although somewhat controversial, has known efficacy in increasing alpha Thymosin 1, and other thymic factors. Growth hormone also helps increase the thymic axis. This can be accomplished by use of "releasing compounds," (i.e., stacked amino acid combinations with vitamins that trigger release of the hormone) and HGH injections, if needed.
Aside from maintaining a good generalized state of health, these factors can be used with efficacy in the treatment of a number of autoimmune diseases as well as other diseases. Viral infections can be treated with supplemental thymic factors. These include, but are not limited to HIV, Hepatitis B, Hepatitis C, CMV, and Herpes. The cells that host these viruses are attacked by the activated T Cells, reducing the viral load in the body. It has been documented that the viral titers in Hepatitis are reduced significantly with thymic factor treatment. There are several reports documenting the beneficial addition of this therapy in Hepatitis C.
In bacterial infections, the body's entire immune armory is utilized as a defense. The T Cells are no exception. They help stimulate the phagocytolysis (destruction or disintegration of phagocytes) of the dead cells and invaders, and they are also involved in the clean-up process. Since we are always making potential cancer cells, the T Cells need to be constantly kept in good condition so they can allow us to avert accumulation of these bad actors by attacking and destroying them. With the thymic factors to enhance the T Cells, all of these functions are facilitated.
In autoimmune diseases, most of the conventional treatments are actually doing more harm than good. The medical system uses steroids and even stronger immunosuppressants to stop the body from attacking itself. These drugs depress the immune system causing an increased likelihood of colds, flu and bacterial infections. Steroids will cause skin and bones to thin, increase the risk for internal bleeding and produce excessive bleeding from external injuries. They also cause centrally deposited fat and may result in the onset of diabetes and other unpleasant side effects. By using the thymic factors, we can avoid these deleterious side effects.
The thymic factors help bring the T Cells under control which enables them to better differentiate self from non-self. In this respect, we can strengthen the immune system and at the same time control it better. This is not to say that other drugs have no role in treatment of disease, since each case is different, but many of us could benefit from thymic replacement therapy.
More than to just fight disease, thymic factors play a vital role in anti-aging therapy. There are several theories that integrate to form the basis of current anti-aging practice. If you want to live a long, healthy and active life, you will need to apply techniques from many of these theories. These include: the wear and tear theory, Oxidation theory, Lipofuscian deposition, Cross-linkage theory, DNA error, DNA clock, telemere theory (Hayflick's), Neuro-endocrine clock, Mitochondrial senescence theory, DECO (death chemical), Pre-programmed energy allowance, and a central clock in the brain.
Thymic supplementation is an integral part of a comprehensive anti-aging program. All of the aging mechanisms need to be addressed. Diet must include monounsaturated fats (olive oil, Flax Seed Oil, Borage Oil, Evening Primrose Oil, etc.), plenty of fresh fruits and vegetables, plant proteins, complex carbohydrates (fiber), and it must contain little animal fat or protein. Concentrated sugars should also be avoided. You should have 20 minutes/day aerobic exercise, and 20 minutes/day resistive exercise. Your mind is actually heavily interconnected to your immune system; mental attitude plays a large role in aging and general well being. Some experts even consider the immune system to be a part of the central nervous system. If you are depressed, you effectively turn off your immune system, and you can literally commit suicide in a slow way because your body will stop destroying young cancer and other killer cells.
Along with a proper diet, a good supplementation plan is a must. As we age, many essential minerals and vitamins become depleted. Their presence is essential for the proper working of the chemical factories within your cells.
It is also important that you avoid toxins. Environmental toxins constantly assault the immune system. There is constant increased wear and tear, giving the immune system both damage to clean up, and damage to itself. Additionally, the chemicals in our food chain poison the immune system, thus making it less efficient. Water supplies contain Arsenic, Lead, and Mercury and they may also contain pesticides, herbicides, and industrial chemicals. If you are constantly taking in these substances, they build up in your body and poison your immune system.
Drinking 8 glasses of distilled water daily allows you to flush out some of these contaminants. You also need to avoid almost all commercial beverages (i.e., sodas, etc.). A good beverage is tea made with distilled water. Several teas, and especially green tea, contain numerous antioxidants. Wash fruits and vegetables before you eat them.
Drive a large car and wear your seat belt. Don't take unnecessary risks. Remember that safety is as much a state of mind as it is of equipment.
Hormone replacement therapy uses hormones, hormone precursors, or secretagogues to return the body's endocrine environment back to youthful levels. The immune system needs to be rejuvenated so that it works as it did in late childhood to prevent diseases, and to clean up damaged and worn out parts. To this end we can utilize thymic factors, and their supporting vitamin and mineral complexes. Phytopharmaceuticals (herbal products) that are known to stimulate the immune system should also be included. Aggressive preventive medicine needs to be practiced on all levels to prevent premature aging.
In addition to its role in longevity medicine, thymic supplementation has a large and mostly unexplored role in the treatment of a variety of illnesses. In any chronic disease state, the immune system is worn down by the constant battle against the disease. In autoimmune disease, the immune system is out of control, wasting its efforts by attacking the body's own tissues, then wearing itself down further, cleaning up the subsequent damage. In viral illness, thymic fractions can shorten the course of the illness. In some specific cases (HIV for example) this treatment is aimed directly at the injured system. There are also congenital illnesses in which the Thymus is under-active, and supplementation is necessary. Many deficiency illnesses also damage the immune system.
The role of thymic supplementation spans multiple illnesses and all age groups. Anyone that has reached physical maturity should take a maintenance dose. With the onset of illness or during stressful conditions, all ages can benefit from thymic augmentation beyond the suggested maintenance doses.
The Thymus gland is formed from neural tube tissue during embryonic development. It migrates to the area below the breastbone and begins to grow rapidly in early childhood. This is when the gland causes the migration of immature T Cells to the tissues of the body. Its most active time of production is during the youthful years. There is an interval in the pre-school years when it is the most active growth tissue in the body. The gland reaches maturity around puberty. Over the next decade, it is in a process known as involution (diminishing in vital power or size). The production of its factors wanes considerably during this time. The T Cells, once under the regulation of this gland, live on to protect the body for many years without the regulatory factors; however, they slowly lose much of their activity and specificity.
During its more active years, the Thymus gland is stimulated by many factors from the spleen, brain, pituitary, tonsils, appendix, bone marrow, and lymph nodes. It secretes cytokines, which cause the T Cells (which are mostly immature at this time) to migrate to the tissues throughout the body. This process goes on for several years during maturation of the immune system. These chemicals also help these yet immature cells to mature. They become sensitive to foreign antigens, and the killer cells, a type of T lymphocyte, gain the ability to recognize tissues as either self or invader. They will specifically attack foreign cells, viral-altered cells, and neoplastic cells. Among these cytokines are interferon, leukotrienes, and interleukins.
As the body ages, we lose this master controller of the immune system. We may also lack thymic factors if our Zinc level is low. When this happens, our T Cells are under less than optimal control. Infected cells can allow viruses to proliferate, neoplastic cells can multiply in cancers and bacteria can spread throughout the body. It should be noted here that our body makes hundreds of these potential cancers each and every day. The T cells may even attack normal body cells without provocation. The whole spectrum of autoimmune disease falls into this pattern of non-control. SLE (Lupus), rheumatic arthritis, some diabetes, some thyroid disease, Glomerulonephritis, Sjögren's disease, ITP, allergies, and many of the cardiomyopathies are all forms of autoimmune problems.
The level of thymic factors flowing through our bodies can be enhanced in several ways. Simplest is increasing Zinc in the diet. Oral glandulars can directly replace these low level or missing factors. They work best when combined with a good Zinc supplement, along with a good multi-vitamin and mineral complex. Cell therapy, although somewhat controversial, has known efficacy in increasing alpha Thymosin 1, and other thymic factors. Growth hormone also helps increase the thymic axis. This can be accomplished by use of "releasing compounds," (i.e., stacked amino acid combinations with vitamins that trigger release of the hormone) and HGH injections, if needed.
Aside from maintaining a good generalized state of health, these factors can be used with efficacy in the treatment of a number of autoimmune diseases as well as other diseases. Viral infections can be treated with supplemental thymic factors. These include, but are not limited to HIV, Hepatitis B, Hepatitis C, CMV, and Herpes. The cells that host these viruses are attacked by the activated T Cells, reducing the viral load in the body. It has been documented that the viral titers in Hepatitis are reduced significantly with thymic factor treatment. There are several reports documenting the beneficial addition of this therapy in Hepatitis C.
In bacterial infections, the body's entire immune armory is utilized as a defense. The T Cells are no exception. They help stimulate the phagocytolysis (destruction or disintegration of phagocytes) of the dead cells and invaders, and they are also involved in the clean-up process. Since we are always making potential cancer cells, the T Cells need to be constantly kept in good condition so they can allow us to avert accumulation of these bad actors by attacking and destroying them. With the thymic factors to enhance the T Cells, all of these functions are facilitated.
In autoimmune diseases, most of the conventional treatments are actually doing more harm than good. The medical system uses steroids and even stronger immunosuppressants to stop the body from attacking itself. These drugs depress the immune system causing an increased likelihood of colds, flu and bacterial infections. Steroids will cause skin and bones to thin, increase the risk for internal bleeding and produce excessive bleeding from external injuries. They also cause centrally deposited fat and may result in the onset of diabetes and other unpleasant side effects. By using the thymic factors, we can avoid these deleterious side effects.
The thymic factors help bring the T Cells under control which enables them to better differentiate self from non-self. In this respect, we can strengthen the immune system and at the same time control it better. This is not to say that other drugs have no role in treatment of disease, since each case is different, but many of us could benefit from thymic replacement therapy.
More than to just fight disease, thymic factors play a vital role in anti-aging therapy. There are several theories that integrate to form the basis of current anti-aging practice. If you want to live a long, healthy and active life, you will need to apply techniques from many of these theories. These include: the wear and tear theory, Oxidation theory, Lipofuscian deposition, Cross-linkage theory, DNA error, DNA clock, telemere theory (Hayflick's), Neuro-endocrine clock, Mitochondrial senescence theory, DECO (death chemical), Pre-programmed energy allowance, and a central clock in the brain.
Thymic supplementation is an integral part of a comprehensive anti-aging program. All of the aging mechanisms need to be addressed. Diet must include monounsaturated fats (olive oil, Flax Seed Oil, Borage Oil, Evening Primrose Oil, etc.), plenty of fresh fruits and vegetables, plant proteins, complex carbohydrates (fiber), and it must contain little animal fat or protein. Concentrated sugars should also be avoided. You should have 20 minutes/day aerobic exercise, and 20 minutes/day resistive exercise. Your mind is actually heavily interconnected to your immune system; mental attitude plays a large role in aging and general well being. Some experts even consider the immune system to be a part of the central nervous system. If you are depressed, you effectively turn off your immune system, and you can literally commit suicide in a slow way because your body will stop destroying young cancer and other killer cells.
Along with a proper diet, a good supplementation plan is a must. As we age, many essential minerals and vitamins become depleted. Their presence is essential for the proper working of the chemical factories within your cells.
It is also important that you avoid toxins. Environmental toxins constantly assault the immune system. There is constant increased wear and tear, giving the immune system both damage to clean up, and damage to itself. Additionally, the chemicals in our food chain poison the immune system, thus making it less efficient. Water supplies contain Arsenic, Lead, and Mercury and they may also contain pesticides, herbicides, and industrial chemicals. If you are constantly taking in these substances, they build up in your body and poison your immune system.
Drinking 8 glasses of distilled water daily allows you to flush out some of these contaminants. You also need to avoid almost all commercial beverages (i.e., sodas, etc.). A good beverage is tea made with distilled water. Several teas, and especially green tea, contain numerous antioxidants. Wash fruits and vegetables before you eat them.
Drive a large car and wear your seat belt. Don't take unnecessary risks. Remember that safety is as much a state of mind as it is of equipment.
Hormone replacement therapy uses hormones, hormone precursors, or secretagogues to return the body's endocrine environment back to youthful levels. The immune system needs to be rejuvenated so that it works as it did in late childhood to prevent diseases, and to clean up damaged and worn out parts. To this end we can utilize thymic factors, and their supporting vitamin and mineral complexes. Phytopharmaceuticals (herbal products) that are known to stimulate the immune system should also be included. Aggressive preventive medicine needs to be practiced on all levels to prevent premature aging.
In addition to its role in longevity medicine, thymic supplementation has a large and mostly unexplored role in the treatment of a variety of illnesses. In any chronic disease state, the immune system is worn down by the constant battle against the disease. In autoimmune disease, the immune system is out of control, wasting its efforts by attacking the body's own tissues, then wearing itself down further, cleaning up the subsequent damage. In viral illness, thymic fractions can shorten the course of the illness. In some specific cases (HIV for example) this treatment is aimed directly at the injured system. There are also congenital illnesses in which the Thymus is under-active, and supplementation is necessary. Many deficiency illnesses also damage the immune system.
The role of thymic supplementation spans multiple illnesses and all age groups. Anyone that has reached physical maturity should take a maintenance dose. With the onset of illness or during stressful conditions, all ages can benefit from thymic augmentation beyond the suggested maintenance doses.
Understanding Adult Obesity
How Is Obesity Measured?
Many Americans are at increased health risk because they are obese. The U.S. Surgeon General, in a 1988 report on nutrition and health, estimated that one-fourth of adult Americans are overweight. Obesity is a known risk factor for chronic diseases including heart disease, diabetes, high blood pressure, stroke, and some forms of cancer.
Everyone needs a certain amount of body fat for stored energy, heat insulation, shock absorption, and other functions. As a rule, women have more fat than men. Doctors generally agree that men with more than 25 percent body fat and women with more than 30 percent body fat are obese. Precisely measuring a person's body fat, however, is not easy. The most accurate method is to weigh a person underwater - a procedure limited to laboratories with sophisticated equipment.
There are two simpler methods for estimating body fat, but they can yield inaccurate results if done by an inexperienced person or if done on someone with severe obesity. One is to measure skinfold thickness in several parts of the body. The second involves sending a harmless amount of electric current through a person's body (bioelectric impedance analysis). Both methods are commonly used in health clubs and in commercial weight-loss programs, but results should be viewed skeptically.
Because measuring a person's body fat is tricky, doctors often rely on other means to diagnose obesity. Two widely used measurements are weight-for-height tables and body mass index. While both measurements have their limitations, they are reliable indicators that someone may have a weight problem. They are easy to calculate and require no special equipment.
Weight-for-Height Tables
Most people are familiar with weight-for-height tables. Doctors have used these tables for decades to determine whether a person is overweight. The tables usually have a range of acceptable weights for a person of a given height.
One problem with using weight-for-height tables is that doctors disagree over which is the best table to use. Many versions are available, all with different weight ranges. Some tables take a person's frame size, age, and sex into account; others do not. A limitation of all weight-for-height tables is that they do not distinguish excess fat from muscle. A very muscular person may appear obese, according to the tables, when he or she is not. Still, weight-for-height tables can be used as general guidelines.
The table printed here is from the 1990 edition of Dietary Guidelines for Americans, a pamphlet printed jointly by the U.S. Departments of Agriculture and Health and Human Services. This table has a wide range for what the pamphlet calls "healthy" or "suggested" weights.
In this table, the higher weights generally apply to men, who tend to have more muscle and bone. The lower weights more often apply to women, who have less muscle and bone. The table also shows higher weights for people age 35 and older, which some experts question.
Click on Image
Body Mass Index (BMI)
Body mass index, or BMI, is a new term to most people. However, it is the measurement of choice for many physicians and researchers studying obesity. BMI uses a mathematical formula that takes into account both a person's height and weight. BMI equals a person's weight in kilograms divided by height in meters squared. (BMI = kg/m2). The table printed here has already done the math and metric conversions. To use the table, find the appropriate height in the left-hand column. Move across the row to the given weight. The number at the top of the column is the BMI for that height and weight.
In general, a person age 35 or older is obese if he or she has a BMI of 27 or more. For people age 34 or younger, a BMI of 25 or more indicates obesity. A BMI of more than 30 usually is considered a sign of moderate to severe obesity.
The BMI measurement poses some of the same problems as the weight-for-height tables. Doctors don't agree on the cutoff points for "healthy" versus "unhealthy" BMI ranges. BMI also does not provide information on a person's percentage of body fat. However, like the weight-for-height table, BMI is a useful general guideline.
Body Fat Distribution: "Pears" vs. "Apples"
Doctors are concerned with not only how much fat a person has but where the fat is on the body.
Women typically collect fat in their hips and buttocks, giving their figures a "pear" shape. Men, on the other hand, usually build up fat around their bellies, giving them more of an "apple" shape. This is not a hard and fast rule, though. Some men are pear-shaped and some women become apple-shaped, especially after menopause.
People whose fat is concentrated mostly in the abdomen are more likely to develop many of the health problems associated with obesity.
Doctors have developed a simple way to measure whether someone is an apple or a pear. The measurement is called waist-to-hip ratio.
Waist-to-Hip Ratio
To find out someone's waist-to-hip ratio, measure the waist at its narrowest point, then measure the hips at the widest point. Divide the waist measurement by the hip measurement. A woman with a 35-inch waist and 46-inch hips would do the following calculation:
35 ÷ 46 = 0.76
Women with waist-to-hip ratios of more than 0.8 or men with waist-to-hip ratios of more than 1.0 are "apples." They are at increased health risk because of their fat distribution.
What Causes Obesity?
In scientific terms, obesity occurs when a person's calorie intake exceeds the amount of energy he or she burns. What causes this imbalance between consuming and burning calories is unclear. Evidence suggests that obesity often has more than one cause. Genetic, environmental, psychological, and other factors all may play a part.
Genetic Factors
Obesity tends to run in families, suggesting that it may have a genetic cause. However, family members share not only genes but also diet and lifestyle habits that may contribute to obesity. Separating these lifestyle factors from genetic ones is often difficult. Still, growing evidence points to heredity as a strong determining factor of obesity. In one study of adults who were adopted as children, researchers found that the subjects' adult weights were closer to their biological parents' weights than their adoptive parents'. The environment provided by the adoptive family apparently had less influence on the development of obesity than the person's genetic makeup.
Nevertheless, people who feel that their genes have doomed them to a lifetime of obesity should take heart. As discussed in the next section, many people genetically predisposed to obesity do not become obese or manage to lose weight and keep it off.
Environmental Factors
Although genes are an important factor in many cases of obesity, a person's environment also plays a significant part. Environment includes lifestyle behaviors such as what a person eats and how active he or she is. Americans tend to have high-fat diets, often putting taste and convenience ahead of nutritional content when choosing meals. Most Americans also don't get enough exercise.
People can't change their genetic makeup, of course, but they can change what they eat and how active they are. Some people have been able to lose weight and keep it off by:
* Learning how to choose more nutritious meals that are lower in fat.
* Learning to recognize environmental cues (such as enticing smells) that may make them want to eat when they are not hungry.
* Becoming more physically active.
Psychological Factors
Psychological factors also may influence eating habits. Many people eat in response to negative emotions such as boredom, sadness, or anger.
While most overweight people have no more psychological disturbance than normalweight people, about 30 percent of the people who seek treatment for serious weight problems have difficulties with binge eating. During a binge eating episode, people eat large amounts of food while feeling they can't control how much they are eating. Those with the most severe binge eating problems are considered to have binge eating disorder. These people may have more difficulty losing weight and keeping the weight off than people without binge eating problems. Some will need special help, such as counseling or medication, to control their binge eating before they can successfully manage their weight.
Other Causes of Obesity
Some rare illnesses can cause obesity. These include hypothyroidism, Cushing's syndrome, depression, and certain neurologic problems that can lead to overeating. Certain drugs, such as steroids and some antidepressants, may cause excessive weight gain. A doctor can determine if a patient has any of these conditions, which are believed to be responsible for only about 1 percent of all cases of obesity.
What Are the Consequences of Obesity?
Health Risks
Obesity is not just a cosmetic problem. It's a health hazard. Someone who is 40 percent overweight is twice as likely to die prematurely as an average-weight person. (This effect is seen after 10 to 30 years of being obese.)
Obesity has been linked to several serious medical conditions, including diabetes, heart disease, high blood pressure, and stroke. It is also associated with higher rates of certain types of cancer. Obese men are more likely than nonobese men to die from cancer of the colon, rectum, and prostate. Obese women are more likely than nonobese women to die from cancer of the gallbladder, breast, uterus, cervix, and ovaries.
Other diseases and health problems linked to obesity include:
* Gallbladder disease and gallstones.
* Osteoarthritis, a disease in which the joints deteriorate, possibly as a result of excess weight on the joints.
* Gout, another disease affecting the joints
* Pulmonary (breathing) problems, including sleep apnea, in which a person can stop breathing for a short time during sleep.
Doctors generally agree that the more obese a person is, the more likely he or she is to have health problems.
Psychological and Social Effects
One of the most painful aspects of obesity may be the emotional suffering it causes. American society places great emphasis on physical appearance, often equating attractiveness with slimness, especially in women. The messages, intended or not, make overweight people feel unattractive. Many people assume that obese people are gluttonous, lazy, or both. However, more and more evidence contradicts this assumption. Obese people often face prejudice or discrimination at work, at school, while looking for a job, and in social situations. Feelings of rejection, shame, or depression are common.
Who Should Lose Weight?
Doctors generally agree that people who are 20 percent or more overweight, especially the severely obese person, can gain significant health benefits from weight loss.
Many obesity experts believe that people who are less than 20 percent above their healthy weight should try to lose weight if they have any of the following risk factors.
Risk Factors
* Family history of certain chronic diseases. People with close relatives who have had heart disease or diabetes are more likely to develop these problems if they are obese.
* Pre-existing medical conditions. High blood pressure, high cholesterol levels, or high blood sugar levels are all warning signs of some obesity-associated diseases.
* "Apple" shape. People whose weight is concentrated around their abdomens may be at greater risk of heart disease, diabetes, or cancer than people of the same weight who are pear-shaped.
Fortunately, even a modest weight loss of10 to 20 pounds can bring significant health improvements, such as lowering one's blood pressure and cholesterol levels.
How is Obesity Treated?
Treatment options for obesity are explored in depth in other fact sheets. The method of treatment will depend on how obese a person is. Factors such as an individual's overall health and motivation to lose weight are also important considerations. Treatment may include a combination of diet, exercise, and behavior modification. In some cases of severe obesity, gastrointestinal surgery may be recommended. (Source: Weight-control Information Network (WIN))
Many Americans are at increased health risk because they are obese. The U.S. Surgeon General, in a 1988 report on nutrition and health, estimated that one-fourth of adult Americans are overweight. Obesity is a known risk factor for chronic diseases including heart disease, diabetes, high blood pressure, stroke, and some forms of cancer.
Everyone needs a certain amount of body fat for stored energy, heat insulation, shock absorption, and other functions. As a rule, women have more fat than men. Doctors generally agree that men with more than 25 percent body fat and women with more than 30 percent body fat are obese. Precisely measuring a person's body fat, however, is not easy. The most accurate method is to weigh a person underwater - a procedure limited to laboratories with sophisticated equipment.
There are two simpler methods for estimating body fat, but they can yield inaccurate results if done by an inexperienced person or if done on someone with severe obesity. One is to measure skinfold thickness in several parts of the body. The second involves sending a harmless amount of electric current through a person's body (bioelectric impedance analysis). Both methods are commonly used in health clubs and in commercial weight-loss programs, but results should be viewed skeptically.
Because measuring a person's body fat is tricky, doctors often rely on other means to diagnose obesity. Two widely used measurements are weight-for-height tables and body mass index. While both measurements have their limitations, they are reliable indicators that someone may have a weight problem. They are easy to calculate and require no special equipment.
Weight-for-Height Tables
Most people are familiar with weight-for-height tables. Doctors have used these tables for decades to determine whether a person is overweight. The tables usually have a range of acceptable weights for a person of a given height.
One problem with using weight-for-height tables is that doctors disagree over which is the best table to use. Many versions are available, all with different weight ranges. Some tables take a person's frame size, age, and sex into account; others do not. A limitation of all weight-for-height tables is that they do not distinguish excess fat from muscle. A very muscular person may appear obese, according to the tables, when he or she is not. Still, weight-for-height tables can be used as general guidelines.
The table printed here is from the 1990 edition of Dietary Guidelines for Americans, a pamphlet printed jointly by the U.S. Departments of Agriculture and Health and Human Services. This table has a wide range for what the pamphlet calls "healthy" or "suggested" weights.
In this table, the higher weights generally apply to men, who tend to have more muscle and bone. The lower weights more often apply to women, who have less muscle and bone. The table also shows higher weights for people age 35 and older, which some experts question.
Click on Image
Body Mass Index (BMI)
Body mass index, or BMI, is a new term to most people. However, it is the measurement of choice for many physicians and researchers studying obesity. BMI uses a mathematical formula that takes into account both a person's height and weight. BMI equals a person's weight in kilograms divided by height in meters squared. (BMI = kg/m2). The table printed here has already done the math and metric conversions. To use the table, find the appropriate height in the left-hand column. Move across the row to the given weight. The number at the top of the column is the BMI for that height and weight.
In general, a person age 35 or older is obese if he or she has a BMI of 27 or more. For people age 34 or younger, a BMI of 25 or more indicates obesity. A BMI of more than 30 usually is considered a sign of moderate to severe obesity.
The BMI measurement poses some of the same problems as the weight-for-height tables. Doctors don't agree on the cutoff points for "healthy" versus "unhealthy" BMI ranges. BMI also does not provide information on a person's percentage of body fat. However, like the weight-for-height table, BMI is a useful general guideline.
Body Fat Distribution: "Pears" vs. "Apples"
Doctors are concerned with not only how much fat a person has but where the fat is on the body.
Women typically collect fat in their hips and buttocks, giving their figures a "pear" shape. Men, on the other hand, usually build up fat around their bellies, giving them more of an "apple" shape. This is not a hard and fast rule, though. Some men are pear-shaped and some women become apple-shaped, especially after menopause.
People whose fat is concentrated mostly in the abdomen are more likely to develop many of the health problems associated with obesity.
Doctors have developed a simple way to measure whether someone is an apple or a pear. The measurement is called waist-to-hip ratio.
Waist-to-Hip Ratio
To find out someone's waist-to-hip ratio, measure the waist at its narrowest point, then measure the hips at the widest point. Divide the waist measurement by the hip measurement. A woman with a 35-inch waist and 46-inch hips would do the following calculation:
35 ÷ 46 = 0.76
Women with waist-to-hip ratios of more than 0.8 or men with waist-to-hip ratios of more than 1.0 are "apples." They are at increased health risk because of their fat distribution.
What Causes Obesity?
In scientific terms, obesity occurs when a person's calorie intake exceeds the amount of energy he or she burns. What causes this imbalance between consuming and burning calories is unclear. Evidence suggests that obesity often has more than one cause. Genetic, environmental, psychological, and other factors all may play a part.
Genetic Factors
Obesity tends to run in families, suggesting that it may have a genetic cause. However, family members share not only genes but also diet and lifestyle habits that may contribute to obesity. Separating these lifestyle factors from genetic ones is often difficult. Still, growing evidence points to heredity as a strong determining factor of obesity. In one study of adults who were adopted as children, researchers found that the subjects' adult weights were closer to their biological parents' weights than their adoptive parents'. The environment provided by the adoptive family apparently had less influence on the development of obesity than the person's genetic makeup.
Nevertheless, people who feel that their genes have doomed them to a lifetime of obesity should take heart. As discussed in the next section, many people genetically predisposed to obesity do not become obese or manage to lose weight and keep it off.
Environmental Factors
Although genes are an important factor in many cases of obesity, a person's environment also plays a significant part. Environment includes lifestyle behaviors such as what a person eats and how active he or she is. Americans tend to have high-fat diets, often putting taste and convenience ahead of nutritional content when choosing meals. Most Americans also don't get enough exercise.
People can't change their genetic makeup, of course, but they can change what they eat and how active they are. Some people have been able to lose weight and keep it off by:
* Learning how to choose more nutritious meals that are lower in fat.
* Learning to recognize environmental cues (such as enticing smells) that may make them want to eat when they are not hungry.
* Becoming more physically active.
Psychological Factors
Psychological factors also may influence eating habits. Many people eat in response to negative emotions such as boredom, sadness, or anger.
While most overweight people have no more psychological disturbance than normalweight people, about 30 percent of the people who seek treatment for serious weight problems have difficulties with binge eating. During a binge eating episode, people eat large amounts of food while feeling they can't control how much they are eating. Those with the most severe binge eating problems are considered to have binge eating disorder. These people may have more difficulty losing weight and keeping the weight off than people without binge eating problems. Some will need special help, such as counseling or medication, to control their binge eating before they can successfully manage their weight.
Other Causes of Obesity
Some rare illnesses can cause obesity. These include hypothyroidism, Cushing's syndrome, depression, and certain neurologic problems that can lead to overeating. Certain drugs, such as steroids and some antidepressants, may cause excessive weight gain. A doctor can determine if a patient has any of these conditions, which are believed to be responsible for only about 1 percent of all cases of obesity.
What Are the Consequences of Obesity?
Health Risks
Obesity is not just a cosmetic problem. It's a health hazard. Someone who is 40 percent overweight is twice as likely to die prematurely as an average-weight person. (This effect is seen after 10 to 30 years of being obese.)
Obesity has been linked to several serious medical conditions, including diabetes, heart disease, high blood pressure, and stroke. It is also associated with higher rates of certain types of cancer. Obese men are more likely than nonobese men to die from cancer of the colon, rectum, and prostate. Obese women are more likely than nonobese women to die from cancer of the gallbladder, breast, uterus, cervix, and ovaries.
Other diseases and health problems linked to obesity include:
* Gallbladder disease and gallstones.
* Osteoarthritis, a disease in which the joints deteriorate, possibly as a result of excess weight on the joints.
* Gout, another disease affecting the joints
* Pulmonary (breathing) problems, including sleep apnea, in which a person can stop breathing for a short time during sleep.
Doctors generally agree that the more obese a person is, the more likely he or she is to have health problems.
Psychological and Social Effects
One of the most painful aspects of obesity may be the emotional suffering it causes. American society places great emphasis on physical appearance, often equating attractiveness with slimness, especially in women. The messages, intended or not, make overweight people feel unattractive. Many people assume that obese people are gluttonous, lazy, or both. However, more and more evidence contradicts this assumption. Obese people often face prejudice or discrimination at work, at school, while looking for a job, and in social situations. Feelings of rejection, shame, or depression are common.
Who Should Lose Weight?
Doctors generally agree that people who are 20 percent or more overweight, especially the severely obese person, can gain significant health benefits from weight loss.
Many obesity experts believe that people who are less than 20 percent above their healthy weight should try to lose weight if they have any of the following risk factors.
Risk Factors
* Family history of certain chronic diseases. People with close relatives who have had heart disease or diabetes are more likely to develop these problems if they are obese.
* Pre-existing medical conditions. High blood pressure, high cholesterol levels, or high blood sugar levels are all warning signs of some obesity-associated diseases.
* "Apple" shape. People whose weight is concentrated around their abdomens may be at greater risk of heart disease, diabetes, or cancer than people of the same weight who are pear-shaped.
Fortunately, even a modest weight loss of10 to 20 pounds can bring significant health improvements, such as lowering one's blood pressure and cholesterol levels.
How is Obesity Treated?
Treatment options for obesity are explored in depth in other fact sheets. The method of treatment will depend on how obese a person is. Factors such as an individual's overall health and motivation to lose weight are also important considerations. Treatment may include a combination of diet, exercise, and behavior modification. In some cases of severe obesity, gastrointestinal surgery may be recommended. (Source: Weight-control Information Network (WIN))
The Most Potent Anti Obesity Agent
From the founder and president of the American Academy of Anti-Aging Medicine, Dr. Klatz, comes an exciting groundbreaking book that will forever change how we think about the aging process and all of its side effects. In Grow Young with HGH, Dr. Klatz introduces to the public the never-before-revealed, wide-ranging benefits of this extraordinary hormonal therapy that has been proven in human studies to reverse aging. Dr. Klatz explains why GH is such an amazing medical and scientific advance and how its youth-restoring benefits are available to everyone.
Human Growth Hormone (HGH) is by far the most potent and effective anti-obesity fat-burning agent ever discovered! HGH does something no other weight loss product does. HGH promotes the burning of fat by making it available to the body as fuel, revives up the metabolism to youthful levels, reshapes the body by selectively reducing the fat in the waist, abdomen, hips, and thighs, and at the same time increasing muscle mass.
Human Growth Hormone (HGH) revitalizes the immune system, lowers the risk of heart disease by lowering blood pressure and improving blood cholesterol profiles, improves oxygen uptake, improves sleep and helps prevent osteoporosis.
HGH is a powerful anti-obesity hormone. HGH promotes the burning of fat while increasing muscle mass. It enhances sexual function in both men and women. For many it acts like cosmetic surgery in a bottle, restoring skin thickness, elasticity, smoothing out wrinkles and rejuvenating hair and nails.
The Feast-Fast Cycle - an excerpt from Grow Young with HGH.
The best explanation for how growth hormone works to reduce weight and build muscle, according to Danish researcher Jens Sandhal Christiansen, comes from a paper on the metabolic action of growth hormone that was published in Nature in 1963. The way it works is this. With every meal, we go through a three stage cycle of feast and fast.
In the first hour after eating (stage one), the blood sugar rises and insulin is released, which encourages the storage of excess carbohydrates and fat. After the second hour (stage two), growth hormone is released and the levels of insulin and blood sugar start to fall. At this stage, growth hormone acts to build up muscle protein, an activity that is enhanced by the presence of insulin.
In stage three, known as the postabsorptive phase, which occurs more than four hours after eating (the fasting stage), the growth hormone concentrations remain at a high level, while the insulin almost disappears. At this stage, growth hormone acts solely to mobilize the body's fat stores for burning as fuel.
When we're young, our levels of growth hormone are high in relation to insulin. This is good because insulin works to create fat, while growth hormone works to break down fat for use as energy. Growth hormone acts as a brake on insulin, keeping its fat creation and storage at a minimum. This is why, when you were young, you could pig-out on pizza and fries and shakes all you wanted without paying the consequences.
Now, let's look at what happens when you age. Starting around your mid to late thirties, even in the twenties for some people, you start to put on fat even though your diet and physical activity haven't changed. The reason is that the balance between growth hormone and insulin has shifted.
Growth hormone has declined while the levels of insulin, if anything, have remained the same or even gone up. Insulin is an essential hormone required for metabolism of sugar. Without it, we die. Insulin also stimulates muscle growth but to a much lesser extent than GH. But with less growth hormone around, insulin is free to turn every calorie you don't immediately expend into fat for later use.
Insulin and growth hormone are both our friends; it is the balance between them that is the problem. By bringing growth hormone back to youthful levels - not beyond, which could have negative effects - we can restore the balance between GH and insulin so they both work together as outlined in the feast to fast cycle above.
In this way, when GH and insulin are both in the bloodstream together, they help to stimulate protein synthesis and muscle mass growth. At the same time the higher levels of GH work to block insulin's fat storage effect. And during the postabsorptive phase when insulin disappears from the bloodstream, growth hormone can melt away fat without interference.
Human Growth Hormone (HGH) is by far the most potent and effective anti-obesity fat-burning agent ever discovered! HGH does something no other weight loss product does. HGH promotes the burning of fat by making it available to the body as fuel, revives up the metabolism to youthful levels, reshapes the body by selectively reducing the fat in the waist, abdomen, hips, and thighs, and at the same time increasing muscle mass.
Human Growth Hormone (HGH) revitalizes the immune system, lowers the risk of heart disease by lowering blood pressure and improving blood cholesterol profiles, improves oxygen uptake, improves sleep and helps prevent osteoporosis.
HGH is a powerful anti-obesity hormone. HGH promotes the burning of fat while increasing muscle mass. It enhances sexual function in both men and women. For many it acts like cosmetic surgery in a bottle, restoring skin thickness, elasticity, smoothing out wrinkles and rejuvenating hair and nails.
The Feast-Fast Cycle - an excerpt from Grow Young with HGH.
The best explanation for how growth hormone works to reduce weight and build muscle, according to Danish researcher Jens Sandhal Christiansen, comes from a paper on the metabolic action of growth hormone that was published in Nature in 1963. The way it works is this. With every meal, we go through a three stage cycle of feast and fast.
In the first hour after eating (stage one), the blood sugar rises and insulin is released, which encourages the storage of excess carbohydrates and fat. After the second hour (stage two), growth hormone is released and the levels of insulin and blood sugar start to fall. At this stage, growth hormone acts to build up muscle protein, an activity that is enhanced by the presence of insulin.
In stage three, known as the postabsorptive phase, which occurs more than four hours after eating (the fasting stage), the growth hormone concentrations remain at a high level, while the insulin almost disappears. At this stage, growth hormone acts solely to mobilize the body's fat stores for burning as fuel.
When we're young, our levels of growth hormone are high in relation to insulin. This is good because insulin works to create fat, while growth hormone works to break down fat for use as energy. Growth hormone acts as a brake on insulin, keeping its fat creation and storage at a minimum. This is why, when you were young, you could pig-out on pizza and fries and shakes all you wanted without paying the consequences.
Now, let's look at what happens when you age. Starting around your mid to late thirties, even in the twenties for some people, you start to put on fat even though your diet and physical activity haven't changed. The reason is that the balance between growth hormone and insulin has shifted.
Growth hormone has declined while the levels of insulin, if anything, have remained the same or even gone up. Insulin is an essential hormone required for metabolism of sugar. Without it, we die. Insulin also stimulates muscle growth but to a much lesser extent than GH. But with less growth hormone around, insulin is free to turn every calorie you don't immediately expend into fat for later use.
Insulin and growth hormone are both our friends; it is the balance between them that is the problem. By bringing growth hormone back to youthful levels - not beyond, which could have negative effects - we can restore the balance between GH and insulin so they both work together as outlined in the feast to fast cycle above.
In this way, when GH and insulin are both in the bloodstream together, they help to stimulate protein synthesis and muscle mass growth. At the same time the higher levels of GH work to block insulin's fat storage effect. And during the postabsorptive phase when insulin disappears from the bloodstream, growth hormone can melt away fat without interference.
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