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| 10 Fitness Tips: 1. Take advantage of the weather. Fall can be a treat for the senses: the crisp air, apple picking, pumpkin carving, a gorgeous canopy of fall foliage, and the crunch of leaves underfoot. These months are a great time to exercise outdoors and enjoy cooler temperatures. "Walking, hiking and cycling are all awesome in the fall," says Todd Durkin, MS, fitness coach and owner of Fitness Quest 10 in San Diego, Calif. Discover park trails and take in some new scenery, whether you're walking, biking, or in-line skating, he suggests. In places where snow falls early, try cross country skiing or snowshoeing. Or, if you live near the beach, get out and play volleyball, throw the Frisbee around, or play a vigorous game of fetch with your dog. "It's a great time to do beach activities because it's so much less crowded," says Price. If you're near a lake, try kayaking or canoeing, for an excellent whole-body workout and a great change of pace. And remember, it doesn't have to seem like exercise to be a great workout. "Raking leaves or doing some outdoor yard work is a great way to get the heart pumping, and it's great calorie-burning," says Freytag. 2. Think outside the box. Always wanted to learn to tap dance? Attempt to box? Master the jump rope? Ask any schoolchild: Fall is a great time to learn something new. Many classes at gyms and elsewhere get started in the fall, so look around and see if something intrigues you. And with the kids in school, parents have more time to check out those classes, Freytag says. Fall is the perfect time to gain new physical skills, Price says, because you burn fewer calories when you begin a new activity (thanks to the learning curve). If you learn something new now, by next summer, you'll have mastered the skill -- and you'll burn more calories doing it, just in time for swimsuit season. 3. Be an active TV watcher. Many people get geared up for fall premieres of their favorite television shows, says Freytag. "If you're going to sit down and watch hours of TV, get moving," she suggests. "Make a date with exercise and TV." While you watch, you can walk or run in place, do standing lunges, do tricep dips off the couch, or lift weights. During commercials, do push-ups or sit-ups. In a one-hour show, you probably have close to 20 minutes worth of commercial interruption. 4. Integrate exercise into your life. You already know the obvious suggestions: park farther away from your destination; take stairs instead of elevators; take a walk during your lunch break. Here are a few that are less obvious: - If you're spending the afternoon taking kids to soccer practice, instead of reading a book or visiting with another parent, "why not walk around the outside of the field while they practice?", suggests Price. "Or (if you feel comfortable) warm up and cool down with the kids."
- Or try "walking meetings," like those Price and his colleagues at Biomechanics often hold. '"We go for a walk, we brainstorm, and we figure out who's going to take what responsibilities," says Price. "'Things get achieved much more quickly," he says, and everyone feels better for doing it.
- You can even get moving while you get motivated -- for fitness or other life goals. '"Get some inspirational music or find a motivational talk and download it to your iPod," suggests Durkin. Walk while you listen for 30 minutes.
5. Rejuvenate yourself. Fall is the time to rejuvenate body, mind and spirit, says Durkin. Get a massage after your run. Learn to meditate. Take an art class. Treat yourself not just with exercise but other activities that promote wellness, he says, so you can feel good physically, mentally, emotionally, and spiritually. 6. Remember the 30-day rule. "'It takes about four weeks for the body to adapt to lifestyle changes," says Price. That's why people who give up on their fitness programs tend to do so within the first 30 days. So, when the alarm goes off in the morning and it's darker and colder, don't roll over and hit the snooze button. "Try to stick with a program for a month," Price says. "After a month, behavior patterns will have adapted and it will be much easier to stick with it after that." 7. Strive for the 3 Cs. Freytag calls commitment, convenience, and consistency "the three Cs", and says having all three will lead to a successful fitness program. First, exercise takes commitment. When a client complains to Freytag about a lack of time, she responds: "Tell me something I haven't heard before. We're all busy; that's just part of our lives. "You have to start planning exercise, just like you do everything else," like meetings, dinners, and getting kids to lessons and practice, she says. "Put in on the calendar, because later always turns into never." Convenience means choosing a gym that's close by, or an activity you can do at home, or a time when you're not likely to be interrupted. Finally, there's consistency. "I'd rather see a brand-new client work out for 10 minutes a day rather than one hour every month," Freytag says 8. Deal with darkness. The best way to enjoy fall is to exercise outdoors. But it is getting darker earlier, and staying dark later in the morning, so be smart and safe. "Just because it's 6 p.m. (or a.m.) and dark doesn't mean you can't work out," says Durkin. If walking or running outdoors, he says, "wear a reflective vest and carry a flashlight." When cycling, affix a light to your helmet or bike. If possible, use trails or a local school track to avoid vehicle traffic. Try to work out at the same time every day, so drivers get used to seeing you. 9. Dress in layers. When exercising outside, layer your clothing. Before your body warms up, you may feel chilled, but once the blood gets pumping, you'll feel overdressed. These days, there's no lack of great weather gear. Freytag and Price recommend clothing with wicking, often called "DriFit."' This fabric wicks moisture away from your skin so you're not exercising with wet fabric hanging on you. Freytag suggests three layers: "The inner layer should be a moisture-wicking fabric, so it wicks away sweat and you're not chilled. The second layer should be a warmth layer, and the third layer should be a protective layer (like a windbreaker or rain slicker, depending on the weather)." "And don't forget the sunglasses," she warns. UV protection is important year round. Fall sun can be blinding at certain times of the day. 10. Find your motivation. "People are motivated by different things," says Durkin. It's important to first discover what your individual goals are, whether it's losing weight, strengthening and toning, or preparing for a race or event, says Durkin. But goals aren't enough to get you there; you have to be motivated by the day-to-day workouts, he says. So choose something you'll enjoy doing and will be likely to keep up, whether it's walking or hiking with a friend, working with a trainer, or taking part in a "boot camp" class. Creating a challenge for yourself will motivate you, as will encouragement and accountability, he adds. "You want to know when you're doing a good job, and when you're not," says Durkin. Remember too, that anything worth having takes work. "Tell me something you can do three times a week for 10 minutes and be great at? It doesn't exist," he says. "If it was easy to be great, everybody would be great." June 2008 Summer Fitness Tips: Avoid exercising midday when the heat and humidity are greatest.
Drink plenty of water.
Wear loose clothing (made of cotton or sweat-wicking material).
Wear sunscreen, a hat or cap, and sunglasses to avoid direct sunlight.
Acclimate yourself slowly - chances are you will not be able to exercise as much in the heat.
- If you have any special needs, such as being pregnant or overweight, you should consult your physician before exercising.
Ten Fitness Tips for a Healthy Summer
1. Drink plenty of water and stay hydrated. Water cleanses the body and allows your body to function more efficiently. Make sure you are drinking about 16 ounces every 30 minutes, before, during, and after exercise. Some sports drinks such as PowerAid and GatorAid have special ingredients that help replenish fluids to prevent dehydration.
2. Get outdoors. Our country is beautiful and exploring the great outdoors can be a helpful distraction to the chore of exercising. Make a list of outdoor activities that you want to participate in over the summer and schedule them!
3. Establish your support network. When trying to get into shape, it is important to have family and friends who actively support you. Many times, the people in your life can sabotage your success. This means they need to respect your goals and not offer you wrong foods, or try to pull you away from your exercise program. Explain to them how important this is to you and that you need their encouragement.
4. Follow a Training Program and Keep Records for accountability. If you really serious about your goals, it helps to establish and commit to a training plan. A program will keep you focused and allow you to set short term goals. Tracking your progress will also allow you to assess what’s working and what’s not.
5. Eat small meals frequently. Eat more frequently but in smaller portions. The more often you eat, the higher your metabolic rate. A higher metabolism burns more calories a day. Eat 5-6 smaller meals a day to ensure adequate nutrients to build muscle and burn fat.
6. Get creative. Too busy for fitness? Change your social and eating habits to promote healthy lifestyle changes. Instead of eating a heavy lunch, pack a lunch and go for a walk. You can sip on a protein drink or snack on fruit while enjoying a nice brisk walk to break up your stressful work day. You will feel refreshed and more invigorated for your afternoon tasks.
7. Be patient. If you took the winter off, don’t expect to reach your fitness goals in a week or two. It’s more important that you enjoy the summer while appreciating the efforts that you’re making. Focus on what you want to accomplish daily in your physical activity and the results will follow. Getting fit takes time and with commitment, you will reach your goals.
8. Breathe during exercise. When exercising, there is a proper way to breath that will allow adequate amounts of oxygen into the system and providing better endurance. For example, marathon runners will tell you that they use a rhythm when running that allows them to run longer and healthier than normal breathing.
9. Love yourself. Accept the fact that we are all built differently and that love comes from within. Always love yourself for who you are inside. As long as you are eating right, exercising, and doing your very best, you will be healthy and happy. Do the best you can and love the inside beauty more than the outside beauty.
10. Remember to Have Fun. Keep in mind that the summer is supposed to create some of the best memories of the year. So relax and enjoy your activity and let’s get healthy one tip at a time!Daily Exercise Suggestions:
Walk 10 Minutes a Day and Increase Your Fitness Level Old thinking was to work out in a sweat-filled gym for hours a day. No pain, no gain. New studies show that even short bouts of activity can increase your fitness level, especially if you're new at working out.
Park and Walk
Whenever you have an errand, park your car as far away as you can handle and walk to the store. At the mall, park at the farthest end and walk the length of the mall. Use every opportunity to walk. At the end of the day, it all adds up to better fitness
Weight Training Tip
While bicep curls with free weights seem relatively easy to do, it's important to keep a straight back and unlocked knees (soft but not locked or bent). These are two of the most common mistakes made while performing free-weight bicep curls.
Stress Management Tip
Spend 20 minutes a day doing something that is relaxing and not work related. Try taking a walk, stretching, reading a book, or doing yoga. These activities can help you keep your energy level up and feel better longer than eating a candy bar, drinking a soda, or eating a bag of chips.
Archive Finding the right fitness equipment can certainly be challenging! Whether making a large or small purchase, it is important to do your research, but even more important, to buy from people who know what they are talking about. Fitness Equipment, Etc. located on 516 Boston Turnpike (Route 9) in Shrewsbury, MA knows what they are talking about. From home gyms, to treadmills, to handweights, they can meet all of your fitness equipment needs. Fitness Equipment Etc.
www.fitequipmentetc.com508-845-6774 *If you check out Fitness Equipment, Etc. and decide to purchase something, mention my name and you will get an additional 5% off their already guaranteed lowest pricing. Core Training for Women
Monday, February 4, 2008
by Lisa Lyons, Exercise Physiologist, BNVD Sports
A popular buzzword heard throughout the fitness world these days is “core”. We hear it used all the time…“Strengthen your core”…“Stabilize your core”…“Work your core”… “Flatten your abs with core training.” So what does any of this mean and why is core particularly important for women?
As a female exercise physiologist working as a personal trainer and an aerobics instructor I see women of all ages who experience some form of back pain. Even the most physically fit women are at risk to developing back pain at some point in our lives. Our bodies are designed for child bearing with wider pelvises and more flexibility in our joints in comparison to men. As a result, we experience excessive movement in our hips and lower back. We are also under various stresses such as the physical demands to stay thin, pregnancy, and body changes associated with menopause. All these factors make women more prone to lower back and hip pain. Therefore, we must be proactive and take measures to minimize our risks.
Whether you are trying to fight the physical changes of menopause, trying to get back to your pre-baby figure or are an athlete in training, developing a program that includes some core strengthening can be beneficial. I make it a point to incorporate core training into all my clients exercise routines.
What is the core?
Just like the core of an apple, your core “holds” you together. Your core is best defined as the muscles in your pelvis, lower back, hips and abdomen. In scientific terms, the "core" is defined as the lumbo-pelvic-hip complex (LPHC), the thoracic spine, and the cervical spine. There are approximately 29 muscles that attach to the LPHC. The core is where the human body's center of gravity is located. The core is also where all movement in your body is initiated.
Benefits of Core Strength
Strong core muscles offer numerous benefits. First and foremost, they help stabilize your skeletal structure, which in turn promotes correct posture. Strong core muscles also better support the spine, pelvis and shoulder joints. Stresses on the spine, pelvis and shoulders caused by rotation and compression that may lead to back and joint injuries in individuals having weak core muscles are less likely to occur with individuals having stronger core muscles.
Strong abdominal muscles, a key part of core strength, result in a flatter stomach and contribute to proper posture in the lower back and shoulders. The transverse abdominal muscles are located deep in the lower abdomen, a core muscle. People with that protruding belly or hunchback-like slouched shoulder look often have weak transverse abdominal muscles.
Strong core muscles also help to minimize symptoms of urinary and fecal incontinence. It is a subject rarely discussed, but incontinence, the unintentional loss of regular control of urine or bowels, affects up to one third of the population age 60 and over. This is one of the primary reasons people end up in assisted living. The muscles that control these functions are part of the core. If these muscles become weak or deconditioned they can no longer contract properly.
In summary, a stabilized and strong core is a great foundation to improved overall health. Individuals with good core strength will see increased sports performance, improved posture, balance, coordination, stamina and reduced risk for LPHC injury. One could argue that’s a pretty impressive list attributed to the “core”!
Core Training
Many people were introduced to a form of core training many years ago and at the time did not even know it. Most of us performed core training when we did sit-ups, crunches and leg lifts, exercises that have been commonplace in schools and fitness centers since the late 70s. 'Core training' refers to exercise programs targeting the development and maintenance of the 29 core muscles in your lower back, pelvic, hip and abdominal muscles. Many people who work out on their own tend to focus their training routine on traditional resistance training and often neglect core training. Traditional resistance training builds overall strength in large muscles of your body. To compliment the large muscles of the body, you need to strengthen your core. Today, core muscle training encompasses a very wide range of exercises and fitness programs that stimulate the abdominal, obliques and lower back muscles. Many progressive physical therapists, fitness trainers, ballet dancers and yoga instructors have known and practiced the power of core strength training for years. More recently, many athletes have discovered core performance benefits for sports such as skiing, biking, water sports, martial arts and general overall conditioning.
As a committed fitness professional I continually research new information on health and fitness. Throughout the course of my research I consult with respected colleagues. Among them is John Greene, a fellow exercise physiologist and owner of Fitness Equipment Etc. in Shrewsbury, MA. John and I concentrated on the word, “core”, which John developed into an acronym, Concentrate On Real Exercises. John and I share similar philosophies about good exercise training. The many discussions we’ve had on the subject of “core” have been beneficial to the development of BNVD Sports, a personal training company I started in 2007.
I teach and preach the importance of core exercises for a well rounded fitness program. We often find, aside from the occasional sit-up, core exercises are neglected. You should train your core 2 to 3 times per week. The difference it will make in your strength, conditioning and overall well-being is remarkable.
Here are a few specific exercises to work your core:
Bridge
Lie on your back with your knees bent. Keep your back in a neutral position. Tighten your abdominal muscles. Raise your hips off the floor until your hips are aligned with your knees and shoulders. Hold for five seconds. Return to the start position and repeat.
Abdominal Crunch
Lie on your back with your hands behind your head for support. Your knees are at a ninety-degree angle. Now slowly lift your torso using your abdominals while keeping your head and spine straightly aligned. Slowly return to the start position and repeat.
Plank
Start face down with your forearms flat on the mat. Your shoulders are over your elbows and both legs out behind you. Your abdominals are engaged and your back is straight. Hold for about one minute.
Quadruped
Start on your hands and knees. Place your hands directly below your shoulders and align your head and neck with your back. Tighten your abdominal muscles. Raise your right arm off the floor and reach ahead. Hold for five seconds. Repeat with your left arm. Raise your right leg off the floor. Tighten your trunk muscles for balance. Hold for five seconds. Repeat with your left leg.
A fun alternative to your basic core strengthening regimen is to learn exercises that use a fitness ball. Balancing on these oversized, inflated balls requires that you focus on using your core muscles for support. You can also visit the BNVD Sports web site, www.BNVDsports.com for more information on core strengthening exercises.
Helpful tips:
When starting out, take it slow and learn how to properly perform each exercise with optimal technique. Focus on quality of movement rather than quantity. Over time you will build up to a greater number of repetitions as you develop strength and endurance with the exercise.
Breathe steadily and slowly. Breathe freely while doing each of the exercises in your core strengthening workout. Your instinct may be to hold your breath during an exercise, but it’s better to continue breathing.
Take a break when you need one. When your muscles get tired, stop and change exercises. And, if you work your core muscles to fatigue during an exercise session, wait at least a day between workouts to allow the muscles to recover.
Get help from a trained professional. Body position and alignment are crucial when performing core strengthening exercises. When you begin, it’s a good idea to have a fitness trainer or physical therapist help you perfect your technique.
“If your core is weak nothing else can be strong”
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