Fitness Tips

Issue 53
Important Questions to Ask Yourself When Looking For a Quality Gym

1. Does the gym staff have academic and life-experience education regarding weight training? They should at least have some sort of certification.
2. Is the gym clean and is the equipment well maintained? Check the seats on benches and machines and make sure they are stable. Make sure the cables do not appear worn.
3. Is the air in a gym fresh and well circulated? It should never smell stale or musty.
4. Is the temperature of the gym maintained at a level that won't increase the possibility of injuries? Temperatures that are too cold make joint and muscle injuries more likely.
5. Does the gym you're considering have any regularly scheduled follow-up evaluations of your progress? It's essential to find out if they offer an initial orientation to equipment you don't know how to use.
6. Does the gym have an emergency medical plan in place and are the staff members trained in CPR and first aid in case someone becomes ill or injured?

Issue 54
Personal Trainer
How do you know if hiring a personal trainer is the right choice for you? Consider the following things personal trainers help with:

1. A trainer will help you improve cardiovascular health, strength, flexibility, and endurance, as well as monitor your progress
2. Body shaping and toning can all be achieved with the aid of a qualified trainer, who can help you set realistic goals and determine safe strategies, while providing the encouragement
3. Qualified personal trainers can provide motivation for developing a lifestyle that places a high priority on health and activity.
4. A personal trainer can help you with many health issues. A trainer can even work with your physician or other health care provider to plan a safe, efficient program to reach your health goals.
5. A trainer can show you the correct way to use equipment for cardiovascular work and free-weight training.
6. Get maximum results in minimum time with a program designed specifically for you.
7. An individualized program can improve your overall conditioning and develop the specific skills you need if you are seeking athletic success.
8. A personal trainer can provide mind-body activities, such as yoga to help you uncover new insights about yourself or find potential you didn't realize you had.
9. Benefit From the Buddy System and the encouragement and support it supplies.
10. With the right trainer, you can find the exercise program that works best for you.

These are some ways fitness trainers can help those who feel lost in this area but many can do this on their own and with the help of family and friends. What works for one, may not work for another, so weigh your options and base a decision on what YOU are most comfortable with. Do not let anyone else make you do something you are not comfortable with. This will only associate the experience with negative feelings and you will be less likely to try again.

Issue 55
Tips on Working Out
Don't do the same workout over and over. Your body only changes when you force it to, and it's remarkably quick to adapt to new stimuli. If you repeat the same workout every training session even for a month, your body can probably handle it without producing an adaptive response. If you feel like your progress has reached a plateau, that's probably what's happening. The best way to avoid plateaus is by arranging your workouts according to discrete phases designed to achieve different, but related goals, including muscle growth, strength and definition. That's also the best way to avoid overtraining.
Next week we will cover recovery after a workout.

Issue 56
Recovery after Working Out
Recovery is just as important as training. When you lift weights, you're actually tearing down muscle fibers. It's only after you've completed your workout that your muscle tissues begin the rebuilding process. To allow that process to unfold properly, give your body adequate downtime in between workouts. As a beginner, don't lift more than three or four times a week, never work the same muscle group on consecutive days, and never train a muscle group that's still sore from a prior workout. For optimal results, you also need to maintain a proper nutrition program, which calls for five or six nutrient-packed small meals a day (four, at minimum). Finally, you need to get enough shut-eye -- at least eight hours of it. Adequate sleep keeps you mentally and physically sharp for your workouts, and the act of slumber itself accommodates the release of growth-inducing hormones.

Issue 57
The only proven ways to lose weight:

1. Reduce the number of calories you eat.
2. Increase the number of calories you burn through exercise.

Most experts recommend a combination of both.
Very low-calorie diets are risky. For one thing, they can be lacking in basic nutrients. Never undertake such a diet without medical supervision.
Fad diets rarely work. Sudden, radical changes in your eating patterns are hard to maintain over time. You will eventually fall back into your old eating pattern - the ones that caused you to gain weight in the first place. See: Diets, Diets, Diets!

Issue 58
SLEEP
If it takes you more than a half-hour to fall asleep, or if you wake up several times during the night, you may suffer from insomnia. Some causes of insomnia include depression, anxiety or pain. If you can find no such obvious cause, it could be you simply have developed bad sleep habits.
To rid yourself of bad sleep habits, experts suggest you establish a nightly ritual to let your body know it is the time to wind down for the day. A warm bath, some quiet time or meditation is some of the ways you can help yourself. It is also a good idea to skip food and drinks close to bedtime, especially alcohol. Also, go to bed only when you feel ready to sleep. If you spend too much time in your bed, you can unintentionally train yourself to be awake in bed. Sleep experts call this an "automatic conditioning process".

Issue 59
5 Easy Moves to Firm Arms
Firm arms look great in sleeveless tops and make everyday activities such as lifting groceries easier. Here is how you can get started strengthening arms you will be proud to show off.

1. Push-up.
   This all around arm strengthener also helps your chest and abdominals. Lie with palms just out to the sides of your shoulders, fingers facing forward, elbows bent and pointing up. Slowly push your chest, hips, and thighs off the floor (your knees stay on the floor). Keep your head, neck, back and thighs in a line. Pause, then lower to just above the floor and push back up.
2. Shoulder Press
   Try this exercise for sexy shoulders. Stand with your feet hip-width apart. Start with dumbbells at shoulder height, palms facing in, and the ends of the dumbbells pointing straight ahead. Press the dumbbells straight overhead, then lower them back to shoulder height.
3. "No Rest" Dumbbell Curl
   This move builds that curvy shape on the front of your upper arms, the biceps. Hold dumbbells with your arms down by your sides, palms facing forward. Keeping your upper arm stationary, lift the right dumbbell up toward your right shoulder until your elbow is fully bent, then lower. Do a while set with the right arm without resting. Then switch to the left. See also: Dumbbell Clean Press and Dumbbell Shoulder Press.
4. Lying Arm Extension
   Here is one for that trouble spot on the back of your arm; it works the triceps. Lying on your back, hold a dumbbell in your left hand with your arm extended up. Use your right hand to support your left arm. Bending at the elbow, slowly lower the weight toward your head. Keeping your upper arm stable, slowly raise the dumbbell. Do one set, then repeat with the right arm.
5. Wrist Extension
   For stronger wrists and forearms, sit in a chair with feet hip-width apart. Hold a dumbbell in your right hand; place your forearm on top of your thigh, palm facing down. Now slowly lift the dumbbell, bringing your knuckles up toward your arm. Your wrist and hand should be the only things moving. Go as far as is comfortable, hold, then slowly lower. Do one set, then repeat with left hand. See also: Wrist Curl

What to do:
Do one to three sets of 8 to 12 repetitions of each exercise.
Count at least three seconds to do the move. Hold for one second and then allow three seconds to return to start. Rest for 30 to 60 seconds between sets.
Use a weight that allows you to do at least eight repetitions. If you cannot, the weight is too heavy. If you can easily do 12 repetitions, it is too light.
Do two or three workouts a week but always allow at least one day of rest between workouts.

Issue 60
Sleep Apnea and Blood Pressure
Sleep apnea - a disorder in which people repeatedly stop breathing while they are asleep may be an under-lying cause of high blood pressure and heart disease.
People with sleep apnea often snore loudly and they stop breathing many times a night (without ever waking up completely). These episodes can strain the cardiovascular system and eventually result in high blood pressure and leave one feeling tired and exhausted all the time.
People with normal blood pressure who have sleep apnea are more likely to develop high blood pressure within four years.
If you suspect you may have this disorder, please see a physician for confirmation - there is help.
To reduce episodes of sleep apnea, those afflicted can wear a mask connected to a machine that delivers a constant stream of air into their nose while they sleep.

Issue 61
Walking
Studies have shown that walking provides great overall cardiovascular fitness, reduces the risk of cancer and heart disease, lowers cholesterol levels, lowers blood pressure, helps alleviate lower back pain, and reduces the risk of arthritis and osteoporosis. Walking also alleviates stress and depression and improves your immunity as well. Additional benefits of walking include stimulating creativity and problem solving skills, as well as being used as a form of meditation. Walking gives you the opportunity to be outdoors in the fresh air and the chance to watch the seasons change. It is also the perfect way to get away from phones, pagers, faxes, e-mail, and other interruptions. And, in addition to all these great benefits, walking is safe, easy, and cheap.
What more can you ask for? Not sure where to start? Check out my walking program - the only guide to fitness you'll ever need!
Walking For Fitness

Issue 62
Get Your Doctor to Listen!
Get your doctor to listen to your wieght concerns and HELP you! Many doctor's are likely to spend less time with you if you are overweight as well as viewing you as lazy. As a result, if they say anything at all, they may simply set some vague, unrealistic goals for you and send you on your way. Only 37-percent of severely overweight patients are given weight control advice that is sound, according to a recent study. If we could just get the doctor's to realize another fact this study showed: If a doctor recommends exercise to their overweight patient, the patient is more than four times likely to do it. Does any of this sound familiar to you? If so, it is time to educate your doctor! Here is how you can get the quality care you are so deserving of:

1. Be straight. As your doctor out-right how he feels about working with someone overweight. If his/her reply is unsatisfactory, find another doctor with a more appropriate attitude.
2. Give details. Tell you doctor honestly what you have been doing, or not doing, to better enable him/her to help you.
3. Create an action plan. Request help in prioritizing your weight loss goals. For example, if your cholesterol is too high, focus on ways to reduce it. If you have joint pain, strength training is a great first step to reducing it. Get specific: Which foods can I eat? How often do I train?
4. Ask for support. Request a referrel to a resource of weight loss support in your area, whether it is a dietician, personal trainer or emotional eating workshop.
5. Follow up. As your doctor how often he/she wants progress reports. Between visits you can phone or in some cases now, doctor's are accepting e-mails.

Be firm, be strong and be precise and get your doctor's attention on this matter! You need to know your specific health concerns and how best to address them, and only a medical professional can do this for you.
See also: How to Explain Pain to Your Doctor

Issue 63
Cross-Training
The use of more than one activity in your workout schedule is called cross-training--a combination of activities, such as jogging and cycling. Many people find this type of training enjoyable. On days when jogging becomes "the same old, same old," a ride on a bicycle through a different neighborhood may be the answer to keeping you motivated. During inclement weather, a swim at an indoor pool may refresh your fitness program. Cross-training also helps to reduce "overuse" injuries. This type of training strengthens a variety of muscles, reducing the tendency for stress injuries such as tendinitis, shin splints, and runner's knee. Also, if you can't do one of your activities because of an injury, you may be able to do another of your activities. For example, a knee injury may keep you from jogging but not from swimming. Cross-training allows for overall fitness. All of the health-related components should be included in a fitness program: flexibility, cardiorespiratory fitness, muscular strength, muscular endurance, and body composition. A cross-training session of stretching, water aerobics, and weight-lifting exercises would meet all five of the requirements.

Issue 64
Training Principles of Gaining Muscular Endurance - Part One
Lifting heavy weights with low repetitions will develop strength. Dynamic muscular endurance is the opposite. You must do higher numbers of repetitions and with lower resistance. Dynamic muscle endurance is the muscle's ability to contract and relax repeatedly. An example of an exercise requiring dynamic endurance is the push-up. At some point, the muscles will become fatigued, and you will no longer be able to perform them. Examples of everyday activities requiring dynamic endurance are carrying groceries to your car, raking your yard, and playing several sets of tennis. Each of these activities requires some muscular strength, but they also require the muscle to repeat the movement over a period of time.

Issue 65
Training Principles of Gaining Muscular Endurance - Part Two
A muscle's ability to remain contracted for a long period of time is called static muscle endurance. It is usually measured by the length of time you can hold a body position. For example using the pushup, if we measure the length of time a person can remain in the flexed arm position, we are measuring static endurance. This means lowering the body in the pushup position until the arms are in a ninety-degree angle parallel to the floor and holding this position as long as possible. Some activities requiring static endurance include handstands or standing in line for hours for concert tickets.

Issue 66
You need strength and aerobic exercise . . .
Here's more fuel for the some-is-good but more-is-better debate. A study of 1,132 men and women found that working out twice a week produced 90-percent of the benefits achieved by working out three times a week. People who followed a 25-minute strength and aerobic workout twice a week over a two-month period added 2.2 pounds of muscle and lost 4 pounds of fat. Those who did the workout three times a week added 2.5 pounds of muscle and lost 4.6 pounds of fat.

Issue 67
Isometric Exercise
Isometric exercises are those in which a force is applied to a resistant object. A typical example is pushing against a brick wall. Although there is a build up of tension in the muscles there is no actual movement. To increase strength it is necessary to maintain a position in any one exercise for between six to eight seconds. The exercise should then be repeated five to ten times, each time ensuring maximum muscular contraction. A number of important points regarding isometric exercise need to be emphasized:

1. Any one isometric exercise will only increase muscle strength at one joint angle. To strengthen the other joint positions requires repetition of further corresponding exercises.
2. Isometric exercises on their own are not recommended for strength training. They must only form part of a complete exercise program.
3. If you suffer from heart disease or raised blood pressure you should stay clear of isometric training. During muscular contractions in this form of exercise, blood pressure can rise quite profoundly.

Issue 68
Ratio of Waist to Hips
Fat located in the abdominal area can be an indication of possible health risks. Research has shown that individuals with fat located in this area are at risk for hypertension, diabetes, and possible breast cancer even if their weight is in the normal range. One way to determine if your "belly" is too fat is to calculate your ratio of waist to hip measurements. Here's how to calculate:

• Measure your waist at its narrowest point.
• Measure your hips at their widest point.
• Divide the waist measurement by the hip measurement.

Women are at increased risk if the ratio exceeds eight tenths of a percent (0.8). Men are at increased risk if the ratio exceeds one-percent (1.0).

Issue 69
Syndrome X
Perhaps some of you who have been with me a while remember a tip on Syndrome X. If so, the following information is the latest. For those of you who are new, please read the information below to determine if you have this affliction!
It is now known one out of five Americans have Syndrome X, also known as "metabolic syndrome". Among those in their 60's and 70's, the stats are two out of five. Syndrome X is a cluster of abnormalities that raise your risk of heart disease. If you have at least three of the following conditions, you have Syndrome X, or metabolic syndrome:

1. Blood pressure of at least 130 (systolic) or at least 85 (diastolic).
2. Fasting blood sugar of at least 110
3. Triglycerides of at least 150
4. HDL ("good") cholesterol of less than 40 for men, or less than 50 for women
5. A waist measurement of at least 35-inches for women, or at least 40-inches for men

Exercise, even a little, and weight loss, even a little as well, can reverse metabolic syndrome. In addition, the older one gets, the higher the risk of metabolic syndrome. Please see your doctor if you think you have it.

Issue 70
10 Key Fitness Foods
Burn fat and build muscle! The following fitness foods provide the necessary energy nutrients ( protein, fat and carbohydrate) as well as fiber, vitamins, and minerals to work with your body and exercise plan.
Water: For hydration of your body and skin.
Whole Grain Crackers: For fiber and carbohydrate.
Sweet Potatoes: Good carbohydrate boost plus antioxidants.
Beans/legumes: Low-fat, good source of protein, carbohydrate, and iron.
Tomatoes: Contains cancer-fighting lycopene, which is very versatile.
Skim milk/yogurt: Great source of calcium and protein.
Oranges: Loaded with vitamin C, folic acid, and fiber.
Lean red meat/dark meat/poultry: Great for iron and zinc, low in fat.
Broccoli: Packed with vitamins A and C, rich in fiber and potassium.
Banana: Easy to carry and eat, quick carbohydrate source, loaded with potassium and about 70 percent water.

Issue 71
Somatopause
The sa-mot-a-what? The somatopause (sa-mot-a-pause) is the name scientists give to the slowing of metabolism and loss-of-energy that usually begins in our mid-30s. Symptoms of the somatopause are weight-gain, especially around the middle; loss of bone density; and declining energy and sex drive. Bad cholesterol goes up, good cholesterol goes down, and skin begins to wrinkle. The somatopause is related directly to the decline of a natural substance produced by the body as we age. This substance is a "growth hormone". So what can we do? Specific forms of exercise, an inexpensive nutritional supplement and adequate deep sleep, will help ward this off. Researchers show that short bursts of exercise such as sprinting, high-intensity cycling and swimming will significantly increase growth hormone in your body, the way nature intended it to be.

Issue 72
Keeping Diabetes at Bay
Among more than 500 overweight people with impaired glucose tolerance (high blood sugar levels), the risks of diabetes over four years was about half as high in those who were counseled every two or three months to lose weight, exercise and eat less fat and more fiber. It did not take much; the average person lost only eight pounds. Exercising only four hours in a week cut the risk of diabetes even in people who did not lose a pound. What to do: Exercise (any is better than none) and a healthy diet are for everyone but especially for people with elevated blood sugar levels, too much weight or a family history of diabetes.

Issue 73
Sweating
When we exercise, we lost sweat. Nothing new there, huh! Well, even on days we do not exercise, we are losing water from our bodies - about a liter a day. This is the body's way of cooling itself and keeping the body temperature normal. It is always important to get enough liquid, but even more so before, during and after a work out or exercise session. Depending on weather conditions and how hard you exercise, you can sweat off up to one liter of fluid for each 30 minutes of exercise. Start your workout by drinking eight ounces of fluid and re-hydrate every 20 to 30 minutes. Do not wait until you feel thirsty - by that time you are already becoming dehydrated.

Issue 74
Ten Commandments of Stretching

1. Follow a program specific to your activities and needs.
2. Stretch regularly, at least three times a week.
3. Warm up before stretching with light aerobic moves.
4. Stretch only to the point of tension in the belly of the muscle, not pain in the joint.
5. Hold each stretch for 15 to 60 seconds.
6. Do each stretch two to four times.
7. Stay relaxed.
8. Breath throughout the stretch.
9. Progress in a slow, controlled manner.
10. Do not bounce.

Issue 75
Cases of Diabetes Growing
Cases of diabetes are growing at an alarming rate in both adults and children. Know the warning signs! If you think there is even the slightest threat to you or your children, please see your doctor and tell him/her of your concerns. You are at risk for diabetes if you:

• Are overweight (have a body mass index of 25 or more).
• Carry fat around your waist and belly.
• Exercise infrequently or not at all.
• Are age 45 or older (risk rises yet again after age 65).
• Have a family history of type 2 diabetes.
• If you are a woman and had diabetes while pregnant, or if you gave birth to a baby weighing nine pounds or more.
• Are African-American, Latino, Asian-American or Native American.
• Have low HDL cholesterol (less than 35)
• Have high triglycerides (greater than 250)
• Have high blood pressure (140/90 or above)

Issue 76
Abdominal Dissatisfaction?
Not getting the results from your ab exercises you would like? Results of a test done at San Diego State University, researchers think they have an answer. They tested a large variety of ab exercises/workouts and discovered that the best ab exercise is the bicycle maneuver, which created almost 250-percent more muscle activity in the ab region than a traditional crunch. Try it:
Lie on a mat with your knees bent and lower your back and head against the floor. Raise your knees about six inches off the ground and move your legs in a continous cycling motion as you keep your upper body stationary.

Issue 77
Double-Duty Calorie Burners
For the speediest results from your workouts, trainers suggest incorporating one or more of the following activities:

• Yoga - You are almost constantly extending, lifting or balancing on your arms and legs, which strengthens all the major muscle groups - and a few more! You will discover muscles in places you didn't know you had some!
• Rock climbing - Climbers use their arms to help pull, grip and position their body weight on the rock, quickly sculpting shoulders and biceps.
• Martial arts - All the punching, blocking and striking require significant power and agility and works the arms from shoulders to fingertips.
• Versa Climber - Imagine climbing a ladder in place and using your arms to pull down and push up with every step. It is a tremendous workout for your biceps, triceps and shoulders.

Issue 78
Type 2 Diabetes
Currently, about 80 million adults have type 2 diabetes. The Diabetes Prevention Program (DPP) conducted a survey with 3,000 Americans at high risk for type 2 diabetes. Researchers assigned people to one of three groups: no intervention, a drug, or lifestyle modification with goals of moderate weight loss and increased physical activity. The lifestyle-change group had the most significant results - 58% showed a significant reduction in the risk of type 2 diabetes. This lifestyle results was twice that of the drug treatment. To assess the effect of the moderate weight loss, a group of obesity research experts reviewed hundreds of studies and concluded the BMI chart was an excellent means of learning if you are at high risk or not. Weight-related health risks begin with a BMI over 25. Those with a BMI under 18 are at risk for nutrition-related health problems. If you are at risk for diabetes, your risk can be reduced by losing as little as 7 percent of your current weight (about ten pounds for a 150-pound person) and by increasing your physical activity on a regular basis.
The calculation for your BMI is:
Weight in pounds divided by Height in inches SQUARED, times 703.
18 to 25: Acceptable weight falls within this range.
More than 25: If you have too much body fat, you are at increased risk for developing heart disease, hypertension, stroke, diabetes and certain forms of cancer.
Less than 18: You are at greater risk for nutrition-related health problems, which could result in more doctor visits, broken bones and hospitalization. Talk to your doctor.
See also: Dedicated to the Diabetic Diet eBook

Issue 79
Are You a Walker? Check Your Arm Swing!
If you're a fitness walker, you can speed up your stride simply by swinging your arms properly. You'll also build upper body strength and may find that your hands don't swell as much as they would if you let them hang limp. Try this: When you walk, bend your elbows at an 85- to 90-degree angle. When you can feel your thumb brush your waistband as your arms swing forward and backward, you've got it right. Also hold your elbows close to your body, not winged out. And don't punch; let your arms swing comfortably from your shoulders like a pendulum on a clock.