Back during the first running boom of the late 1970's and early 1980's, carbs were the rage. Just reduce the fat, the thinking went, and carb up! I don't remember a lot of distinction back then between simple and complex carbs, white pastas or brown. "I'll take another plate of spaghetti, please, some Italian bread, and one more beer!"
Most runners did, and some were surprised to find high glucose levels and the beginnings of heart disease, even when running the mega-miles that were popular at that time.
Later, carbs were the culprit, and fat was in fashion, at least as far as ingesting it, that is. Again, most people didn't distinguish between saturated (red meats) and non-saturated (avocados and nuts), and blood cholesterol levels spiked.
Salt, an essential nutrient for proper body function, has also ebbed and flowed in the dietary thinking. Should you add salt to your foods? That depends how much processed food you are eating on a daily basis, the amount of exercise you get, and whether you have a heath or family history of high blood pressure.
Food manufacturers have struggled to keep up with consumer trends. A recent article by Caitlin Dewey in the Washington Post syndicate addressed this.
Ms. Dewey cited a report by the U.S. Agriculture Department in November that noted that large food companies like General Mills, Kraft, and Nestle have lowered sugar and salt content in their products, reduced artificial flavors and additives, but have increased the level of saturated fats.
The article cited the difficulty in reducing all three of those elements and still making a product that is affordable and tasty. Let's face it, the all-natural products are a luxury for most middle-class consumers, and if something doesn't taste good, there won't be many repeat buyers, no matter what the health benefits are.
Investigative journalist Michael Moss, an expert on the processed food industry, hit the nail on the head."Historically, we've tended to focus on one element of the equation at a time: sugar, salt, or fat," Moss said. "They could respond to one of those things pretty easily, but all three is quite difficult."
The Agriculture Dept. studied products that entered the market about 10 years ago, and compared them with today's processed choices. Categories included were cereals, yogurts, snacks, candies, and frozen and refrigerated meals. Sugar and salt were reduced in almost all categories, but saturated fats were up in every area except candies, which actually does not contain a significant amount of fat. Health claims on many of the products are dubious. Yes, it may be lower in sugar or salt, but because of the higher saturated fat content, may be worse for you, overall!
What do you do? Try to shop the outside aisles of the store as much as possible, where the fresh foods are located. In general, try for a diet that's about 50% carbs (mostly complex!), 25% protein, and 25% fats (non-saturated). Adjustments can be made depending on your activity level, workout goals, and of course, personal health history.
Don't' worry about what the latest weight-loss fad is. Be sensible. Think of food as fuel for your body, like gasoline for your car. Most processed food is like off-brand, low octane, gasoline. One tankful won't lead to a breakdown, but don't "fill up" there all the time!
Wednesday, February 28, 2018
Thursday, February 22, 2018
"New Age" Baseball Training
Major league baseball training is continuing to evolve. First, understand that every major league player is a phenomenal natural athlete who usually excelled in at least two sports in high school.
Mike Trout was a terrific football player at Millville High School, and no doubt, could have had a stellar career in that sport. Even the 300-lb. C.C. Sabathia was a standout basketball player back in the day in Oakland. Ca., and slightly-built David Cone was also an All-State basketball player in high school in Kansas City. So, genetically, they are Maserati's to our work-a-day Hondas.
All that being said, up until the 1970's, most players didn't workout at all during the off-season. Most needed part-time jobs to supplement their income.
By the mid-70's, baseball was a lucrative career and most guys would stay in shape by throwing or running at their local high schools. Weight-lifting was still taboo, as it was thought to bulk up the muscles in a way not conducive to the reflexes and bat speed needed in the sport. And pitchers didn't want to tighten up their arms and lose their natural delivery.
From the 1980's until today, things changed. Guys worked out year-round, and the running went from less "distance" (mostly, laps around the field), to short sprints to build up fast-twitch muscle fibers. And, maybe performance-enhancing drugs had something to do with this, but players went for heavy squats and other power movements that usually weren't associated with the sport.
As the athletes have become bigger, stronger, and faster, injuries have also increased. There's a lot of reasons for his: extended travel in the game, and more night games that reap havoc on natural sleep patterns (leading to dehydration and muscle fatigue). Medical staffs are also more advanced, and they may be shutting players down a bit earlier than in the past. No more "rubbing dirt on it."
There's also been an "arm's race" in off-season conditioning. If one player has had success with a specific regimen, other players (and their personal trainers) want to match and exceed that. Then, with the stresses of a six-month, 162-game season, the body eventually breaks down. Players who have also experimented with PED"s become more injury-prone when they come off them, as the body doesn't produce as much natural testosterone anymore.
While it's acknowledged players don't party nearly as much as the notorious 1986 Mets or 1993 Phillies, they still have the temptations and pratfalls of fame and life on the road. Modern players all have a social media presence now, too, which is distracting and time-consuming.
So, teams have evolved their training approach. New Met manager Mickey Callahan and Yankee skipper Aaron Boone are emphasizing "pre-hab:" lengthy stretching and strengthening sessions before the players even step on the field. There's a lot of foam rolling and resistance band work, and the key word is "pliability." Rookie Phillies manager Gabe Kapler is having each player track his "reps" every day. Each throw, fielded ball, or run to first is a "rep," as well as their off-field exercises. If someone has too many "reps" in a day, they may take the next day easy, or be off entirely.
Often-injured Mets leftfielder Yohanes Cespedes emigrated from Cuba, where weight training involved rudimentary movements like carrying cider blocks and lifting up the back of cars. Cespedes was built like a linebacker, but was always hurt, missing half of the season last year. He's learned to hydrate more to keep his bulky muscles from cramping, and has modernized his lifting regimen, essentially a lot more reps with considerably less weight. He also has taken up yoga, and reports say he is much more limber and leaner than last year
How all this "new age' conditioning works remains to be seen, but the concepts seem sound. Strength train, run, and stretch to be a durable baseball player, not to be on the cover of Muscle and Fitness. NaMaste'!
Mike Trout was a terrific football player at Millville High School, and no doubt, could have had a stellar career in that sport. Even the 300-lb. C.C. Sabathia was a standout basketball player back in the day in Oakland. Ca., and slightly-built David Cone was also an All-State basketball player in high school in Kansas City. So, genetically, they are Maserati's to our work-a-day Hondas.
All that being said, up until the 1970's, most players didn't workout at all during the off-season. Most needed part-time jobs to supplement their income.
By the mid-70's, baseball was a lucrative career and most guys would stay in shape by throwing or running at their local high schools. Weight-lifting was still taboo, as it was thought to bulk up the muscles in a way not conducive to the reflexes and bat speed needed in the sport. And pitchers didn't want to tighten up their arms and lose their natural delivery.
From the 1980's until today, things changed. Guys worked out year-round, and the running went from less "distance" (mostly, laps around the field), to short sprints to build up fast-twitch muscle fibers. And, maybe performance-enhancing drugs had something to do with this, but players went for heavy squats and other power movements that usually weren't associated with the sport.
As the athletes have become bigger, stronger, and faster, injuries have also increased. There's a lot of reasons for his: extended travel in the game, and more night games that reap havoc on natural sleep patterns (leading to dehydration and muscle fatigue). Medical staffs are also more advanced, and they may be shutting players down a bit earlier than in the past. No more "rubbing dirt on it."
There's also been an "arm's race" in off-season conditioning. If one player has had success with a specific regimen, other players (and their personal trainers) want to match and exceed that. Then, with the stresses of a six-month, 162-game season, the body eventually breaks down. Players who have also experimented with PED"s become more injury-prone when they come off them, as the body doesn't produce as much natural testosterone anymore.
While it's acknowledged players don't party nearly as much as the notorious 1986 Mets or 1993 Phillies, they still have the temptations and pratfalls of fame and life on the road. Modern players all have a social media presence now, too, which is distracting and time-consuming.
So, teams have evolved their training approach. New Met manager Mickey Callahan and Yankee skipper Aaron Boone are emphasizing "pre-hab:" lengthy stretching and strengthening sessions before the players even step on the field. There's a lot of foam rolling and resistance band work, and the key word is "pliability." Rookie Phillies manager Gabe Kapler is having each player track his "reps" every day. Each throw, fielded ball, or run to first is a "rep," as well as their off-field exercises. If someone has too many "reps" in a day, they may take the next day easy, or be off entirely.
Often-injured Mets leftfielder Yohanes Cespedes emigrated from Cuba, where weight training involved rudimentary movements like carrying cider blocks and lifting up the back of cars. Cespedes was built like a linebacker, but was always hurt, missing half of the season last year. He's learned to hydrate more to keep his bulky muscles from cramping, and has modernized his lifting regimen, essentially a lot more reps with considerably less weight. He also has taken up yoga, and reports say he is much more limber and leaner than last year
How all this "new age' conditioning works remains to be seen, but the concepts seem sound. Strength train, run, and stretch to be a durable baseball player, not to be on the cover of Muscle and Fitness. NaMaste'!
Tuesday, February 20, 2018
Racing Anxiety
Nerves! I've been running over 40 years, and still feel them at the start of a race. The Watchung Hills Alliance 5-k or New York Marathon, it doesn't matter. The feeling of tension, consciously and physiologically, is the same.
Sometimes I look at is an advantage - that the only reason I'm doing better than some others is that, in my own perception, I care more, or I'm more willing to push myself closer to the edge. Other times, I think it hampers my performance: over-thinking (who, other that myself, really cares about my final time at some local 5-K?), tightening up, and losing any semblance of form in my stride.
I thought a lot about that while watching some of the Olympic events last week. During the Men's 5000-meter speed skating, the color commentator mentioned that in the last third of the race, the pain extends from "their toenails to their fingernails!" No doubt, and yet, they're able to keep seemingly perfect form as their heart rate hovers around 190 beats-per-minute!
Nerves apparently played a part in Nathan Chen's disappointing performance in the Men's Figure Skating Short Program February 17th. A delay in his start time due to debris on the ice (actually Winnie the Pooh bears thrown in appreciation of Japan's Yuzuru Hanyu's performance) seemed to effect his concentration. Chen, the event favorite, failed to land cleanly on a single jump in his program and left in 12th place. The following night, with the expectations of winning a medal off, he landed an unprecedented four quad flips, and jumped all the way to fifth place!
And skier Mikaela Shifrin openly addressed the topic of race anxiety after an all-over-the map performance in her events last week.
Shifrin was under the radar four years ago at the Sochi Olympics, and excelled as an 18-year old. More success, and pressure, followed in succeeding years, and Shifrin became one of the faces you always saw on television in NBC's promotion of the PyeongChang Games.
The New Hampshire native (with Jersey roots!), took gold in the Giant Slalom on February 16th, but the next day, suffered from either a stomach flu or severe anxiety that made her vomit before her opening run of the slalom, and placed a disappointing fourth.
At the top of the slope, she felt "Almost like a food poisoning feeling," she told reporters. "Like, what is happening!' Between her first and second run, she said, "Okay, get over yourself and do what you can!"
Every weekend warrior, like myself, can relate!
Sometimes I look at is an advantage - that the only reason I'm doing better than some others is that, in my own perception, I care more, or I'm more willing to push myself closer to the edge. Other times, I think it hampers my performance: over-thinking (who, other that myself, really cares about my final time at some local 5-K?), tightening up, and losing any semblance of form in my stride.
I thought a lot about that while watching some of the Olympic events last week. During the Men's 5000-meter speed skating, the color commentator mentioned that in the last third of the race, the pain extends from "their toenails to their fingernails!" No doubt, and yet, they're able to keep seemingly perfect form as their heart rate hovers around 190 beats-per-minute!
Nerves apparently played a part in Nathan Chen's disappointing performance in the Men's Figure Skating Short Program February 17th. A delay in his start time due to debris on the ice (actually Winnie the Pooh bears thrown in appreciation of Japan's Yuzuru Hanyu's performance) seemed to effect his concentration. Chen, the event favorite, failed to land cleanly on a single jump in his program and left in 12th place. The following night, with the expectations of winning a medal off, he landed an unprecedented four quad flips, and jumped all the way to fifth place!
And skier Mikaela Shifrin openly addressed the topic of race anxiety after an all-over-the map performance in her events last week.
Shifrin was under the radar four years ago at the Sochi Olympics, and excelled as an 18-year old. More success, and pressure, followed in succeeding years, and Shifrin became one of the faces you always saw on television in NBC's promotion of the PyeongChang Games.
The New Hampshire native (with Jersey roots!), took gold in the Giant Slalom on February 16th, but the next day, suffered from either a stomach flu or severe anxiety that made her vomit before her opening run of the slalom, and placed a disappointing fourth.
At the top of the slope, she felt "Almost like a food poisoning feeling," she told reporters. "Like, what is happening!' Between her first and second run, she said, "Okay, get over yourself and do what you can!"
Every weekend warrior, like myself, can relate!
Friday, February 9, 2018
Weight Loss - A Balanced approach
Weight loss is the endless topic in the fitness industry. I've written many times that weight loss is the end product of a commitment to get fit. As you get fit, the weight will come off (and you'll feel a lot better, too!).
This balanced approach was endorsed by author and Dietician Sohailla Digsby in her presentation "Top 10 For Weight Loss" at the SCW Fitness "Mania" in New York last month.
Ms. Digsby, a lean mother of three from Georgia, looks the part, and augments her Dietician practice by teaching Exercise Classes and running. But she also is packed with knowledge that she willingly shares with anyone who contacts her on social media. You can tell she truly believes in what she says.
First, goal-setting: Rather than aiming for a weight you were when you graduated high school or got married, try to attain the leanest weight you were over the past five years. Much more realistic!
Second, habit-forming: Ms. Digsby cited a study by the National Weight Control Registry of people who lost at least 30 lbs., and kept it off for one year.
Success was associated with:
1. Eating breakfast.
2. Steady, vigorous exercise.
3. Consistent eating patterns.
4. 25% of calories from fat.
5. Food and weight monitoring (weighing in every day).
6. Recovering quickly from "slips."
Those participants who were able to keep the weight off for two years or more reduced their subsequent regain risks by 50%!
Third, components of success:
1. Self-monitoring.
2. Counselor feedback & communication.
3. Social support.
4. Structured, individually tailored program (that accounts for things like high blood pressure, diabetes, food allergies, and personal preferences).
Finally, Ms. Digsby counts down a 10-1 list of weight-loss success:
10. Start.
9. Self-Awareness.
8. Focus.
7. Plan.
6. Accountability.
5. Sugar De-Tox (no more than five grams of added sugar per day).
4. Water (Half of all dietary sugars come from drinks).
3. Balanced meals and snacks (approximately 50% complex carbs, 25% each protein and fats).
2. "Breakfast like a king, lunch like a prince, dinner like a pauper!' Two vegetables at two meals
each day.
1. Movement!!!
There we go! Sensible, to-the-point, and built to last. A weight-loss program that emphasizes long term success and health. Good luck on your personal journey!
This balanced approach was endorsed by author and Dietician Sohailla Digsby in her presentation "Top 10 For Weight Loss" at the SCW Fitness "Mania" in New York last month.
Ms. Digsby, a lean mother of three from Georgia, looks the part, and augments her Dietician practice by teaching Exercise Classes and running. But she also is packed with knowledge that she willingly shares with anyone who contacts her on social media. You can tell she truly believes in what she says.
First, goal-setting: Rather than aiming for a weight you were when you graduated high school or got married, try to attain the leanest weight you were over the past five years. Much more realistic!
Second, habit-forming: Ms. Digsby cited a study by the National Weight Control Registry of people who lost at least 30 lbs., and kept it off for one year.
Success was associated with:
1. Eating breakfast.
2. Steady, vigorous exercise.
3. Consistent eating patterns.
4. 25% of calories from fat.
5. Food and weight monitoring (weighing in every day).
6. Recovering quickly from "slips."
Those participants who were able to keep the weight off for two years or more reduced their subsequent regain risks by 50%!
Third, components of success:
1. Self-monitoring.
2. Counselor feedback & communication.
3. Social support.
4. Structured, individually tailored program (that accounts for things like high blood pressure, diabetes, food allergies, and personal preferences).
Finally, Ms. Digsby counts down a 10-1 list of weight-loss success:
10. Start.
9. Self-Awareness.
8. Focus.
7. Plan.
6. Accountability.
5. Sugar De-Tox (no more than five grams of added sugar per day).
4. Water (Half of all dietary sugars come from drinks).
3. Balanced meals and snacks (approximately 50% complex carbs, 25% each protein and fats).
2. "Breakfast like a king, lunch like a prince, dinner like a pauper!' Two vegetables at two meals
each day.
1. Movement!!!
There we go! Sensible, to-the-point, and built to last. A weight-loss program that emphasizes long term success and health. Good luck on your personal journey!
Monday, February 5, 2018
Embrace Senior Fitness!
One of the interesting seminars I took at the recent SCW New York City Mania was entitled "Strength Training For Longevity and Vitality."
If the title conjures up images of, say, Boca Raton, remember that the general population is rapidly aging (as am I!). The median age of America was 35.3 in 2000. Today it is 47.5. The number of people 60-and up will increase five times over the next decade
Taught by Sara Kooperman, J.D., the founder and "S" of SCW, the class combined some lecture with resistance band movements that can easily be translated to any age or strength level. The movements had their practicality: the band step-over, for example, (easily modified to lunge step-over) teaches seniors to raise their feet up when walking. There were lot's of back and bicep movements, as Ms. Kooperman, a very fit 57-year old, pointed out that seniors, as their spine lurches forward, should do two pulling exercise for every pushing movement.
Women, smaller boned and with weight up front, should be particularly mindful of this. And guys who have worked out all their lives (being guys) have probably done twice as much pushing movements (like bench and shoulder press) than pulling movements like lat pulldowns or pull-ups.
It is recommended for seniors to have 150 minutes a week of moderate exercise (raking the leaves,
washing the car, etc.), or 75 minutes of vigorous exercise (swimming, strength training, running); or some combination of both. A one-to-one ratio of cardio and strength raining is recommended. Something like rowing or a strength training class may be considered a combination of both. A comprehensive 2017 study of 72 senior women found that two days a week of cardio and two days of strength training was the ideal mix. Three days of each left the participants fatigued, and no more fit at the end of the 16-week study.
No surprise here: a well-planned exercise program helps against arthritis, diabetes, osteoporosis, heart disease, back pain, and obesity. You don't have to set records: 65-75% of your one rep max is ideal for strength training, aiming for about 15 repetitions per set.
The band session was fun, enlightening, and somewhat challenging, particularly the ones that incorporated balance, probably the weakest part of my fitness component.
Ms. Kooperman jokingly made a salient point at the end. "Always remember to collect the bands at the end of the senior class. They tend to want to take them along to Florida!"
If the title conjures up images of, say, Boca Raton, remember that the general population is rapidly aging (as am I!). The median age of America was 35.3 in 2000. Today it is 47.5. The number of people 60-and up will increase five times over the next decade
Taught by Sara Kooperman, J.D., the founder and "S" of SCW, the class combined some lecture with resistance band movements that can easily be translated to any age or strength level. The movements had their practicality: the band step-over, for example, (easily modified to lunge step-over) teaches seniors to raise their feet up when walking. There were lot's of back and bicep movements, as Ms. Kooperman, a very fit 57-year old, pointed out that seniors, as their spine lurches forward, should do two pulling exercise for every pushing movement.
Women, smaller boned and with weight up front, should be particularly mindful of this. And guys who have worked out all their lives (being guys) have probably done twice as much pushing movements (like bench and shoulder press) than pulling movements like lat pulldowns or pull-ups.
It is recommended for seniors to have 150 minutes a week of moderate exercise (raking the leaves,
washing the car, etc.), or 75 minutes of vigorous exercise (swimming, strength training, running); or some combination of both. A one-to-one ratio of cardio and strength raining is recommended. Something like rowing or a strength training class may be considered a combination of both. A comprehensive 2017 study of 72 senior women found that two days a week of cardio and two days of strength training was the ideal mix. Three days of each left the participants fatigued, and no more fit at the end of the 16-week study.
No surprise here: a well-planned exercise program helps against arthritis, diabetes, osteoporosis, heart disease, back pain, and obesity. You don't have to set records: 65-75% of your one rep max is ideal for strength training, aiming for about 15 repetitions per set.
The band session was fun, enlightening, and somewhat challenging, particularly the ones that incorporated balance, probably the weakest part of my fitness component.
Ms. Kooperman jokingly made a salient point at the end. "Always remember to collect the bands at the end of the senior class. They tend to want to take them along to Florida!"
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