The "TB12 method" is well-known to most fitness aficionado's at this point. The trademarked nutrition, training and hydration method of New England Patriot quarterback Tom Brady, he of five Super Bowl rings and super-model wife, as well as the star of the "Tom vs. Time" series on Facebook Live.
The nutrition end is strict: no flour, sugar, caffeine, and essentially no alcohol. Well, you can have a drink, but for each one, you must follow it with seven glasses of the TB12 electrolyte-filled water, to flush out the toxins. Yes, I said it's strict! Tom Brady himself will stick with it during the season, but allow himself some slack during the other months.
The key word in the training component is "pliability." There's a lot of work with foam roller and resistance bands, agility and reaction drills, and, at the TB12 Sports Therapy Center in Foxborough, Mass, quite a bit of cognitive skill testing as well. Brady, under the guidance of personal coach Alex Guerrero, swears that this has kept him at the top of his game and injury-free at 40 years of age.
Traditional football training, of course, consists of heavy squats, deadlifts, and benches, as well time-honored things like pushing the blocking sled. TB12 is much more new-age, and I can see an old-timer like Mike Ditka spitting out his scotch in contempt of all this. Even Patriots coach Bill Belichick, certainly someone open to innovation, has reportedly had some friction with what Guerrero is preaching, and selling.
Still, Brady swears it's kept his muscles supple and injury-free, and the results certainly cannot be debated. Whether it's applicable to everyone on the team, or effective and realistic for everyday exercisers is open to conjecture.
Tom Layman, a serious triathlete and writer for Runner's World, checked out the facility, and found no heavy dumbbells or traditional strength machines. Just a lot of floor space and turf to perform exercises, and several tables for pre-hab and rehab work.
One of TB12's body coaches did a gait analysis on Layman, found some hip immobility, and did some painful deep tissue massage to work out some of the knots in his legs. There was resistance band work, a consultation on diet, and some physical therapy type work that Layman had experienced in prior fitness journeys.
Guerrero explained to him that here was no set plan for runners or triathletes - everyone was an individual with different strengths, needs, injury histories, and goals. That sounds reasonable enough, and it seems like this training method can be good for injury prevention in professional athletes and weekend warriors.
As an exercise enthusiast still eager to learn, I wouldn't mind checking out the facility myself one day. I don't know if the nutritional guidelines are realistic for an everyday person without a personal chef, and the product push on the TB12 website was a bit of a turn-off for me.
However, I'm certainly not going to argue with the GOAT (Greatest Of All-Time), and the fitness world is made up of many different ideas and concepts. To borrow a phrase: "We report, you decide!"
Monday, March 5, 2018
Wednesday, February 28, 2018
Salt, Sugar, or Fat?
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!
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!
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!"
Tuesday, January 30, 2018
"Six Paradoxes of Fitness"
I attended the SCW Fitness Mania in New York City last weekend. SCW is a leading education and certifying body in the fitness world, and hosts nine "Mania's" across America each year. I attend to keep my certifications current, but also to keep learning and growing myself. Once you are that arrogant or bored as a trainer where you stop educating yourself, you are moving backwards!
The keynote speaker was Lawrence Biscontini, M.A. Lawrence is an entertaining and knowledgeable fellow who is highly respected in the field. If your image of a fitness presenter is someone who looks or sounds like, say, Rob Gronkowski, think the opposite when imagining Lawrence. His online bio describes him as a "chocolate lover, tea-ologist, lecturer, and mindful moment specialist!"
His informative and witty keynote talk was entitled the "Six Paradoxes of Fitness:" THELBM, or, The Lawrence Biscontini Method. Here goes:
THINK: Lawrence attributes this one to Sister Agnes, a teacher of his in parochial school. "When silent, you can think." Thinking has a component in fitness. Mind-body is not separate from fitness.
HUMORIZE: "Intensity doesn't have anything to do with happiness," Lawrence, who specializes in Yoga and Tai-Chi, said. "Laughter builds up our immune system, boosts endorphins, creativity, and problem solving, and improves our memory. There is nothing more serious than a corpse!"
EAT: "America leads the world in nutritional research, obesity, and sedentary lifestyles," Lawrence, who grew up in Pennsylvania, but refers to himself as a citizen of the world, said. That certainly is a paradox the fitness industry is looking to change!
LOVE: Lawrence describes this as the most important point. He asks the fitness professionals in attendance if they are (metaphorically) "giving love and receiving love." He makes a valid point when he says, "We are not in this field for the income, but the outcomes!"
BREATHE: "The common thread of yoga, Pilates, running, or any form of exercise is breathing!"
MOVEMENT: "This has nothing to do with exercise!," Lawrence exhorts. He says the three excuses people use to avoid the gym are "Lack of time, fear, and intimidation (which should not apply to Mountain Fitness, by the way!). He asks if fitness professionals are making it easy for newcomers by keeping fitness simple, fun, and not necessarily within the club's walls. Exercise seems like a scary word for some people, but movement does not!
Concluding, he had a great saying, which he used in describing Sara Kooperman, the Founder and Director of SCW: "When you get a get a step up, turn around and take someone else with you!" I could not have said it more succinctly.
Besides teaching and presenting, Lawrence has written several books and has many fitness products on his website, the proceeds of which are donated to several charities close to his heart.
The keynote speaker was Lawrence Biscontini, M.A. Lawrence is an entertaining and knowledgeable fellow who is highly respected in the field. If your image of a fitness presenter is someone who looks or sounds like, say, Rob Gronkowski, think the opposite when imagining Lawrence. His online bio describes him as a "chocolate lover, tea-ologist, lecturer, and mindful moment specialist!"
His informative and witty keynote talk was entitled the "Six Paradoxes of Fitness:" THELBM, or, The Lawrence Biscontini Method. Here goes:
THINK: Lawrence attributes this one to Sister Agnes, a teacher of his in parochial school. "When silent, you can think." Thinking has a component in fitness. Mind-body is not separate from fitness.
HUMORIZE: "Intensity doesn't have anything to do with happiness," Lawrence, who specializes in Yoga and Tai-Chi, said. "Laughter builds up our immune system, boosts endorphins, creativity, and problem solving, and improves our memory. There is nothing more serious than a corpse!"
EAT: "America leads the world in nutritional research, obesity, and sedentary lifestyles," Lawrence, who grew up in Pennsylvania, but refers to himself as a citizen of the world, said. That certainly is a paradox the fitness industry is looking to change!
LOVE: Lawrence describes this as the most important point. He asks the fitness professionals in attendance if they are (metaphorically) "giving love and receiving love." He makes a valid point when he says, "We are not in this field for the income, but the outcomes!"
BREATHE: "The common thread of yoga, Pilates, running, or any form of exercise is breathing!"
MOVEMENT: "This has nothing to do with exercise!," Lawrence exhorts. He says the three excuses people use to avoid the gym are "Lack of time, fear, and intimidation (which should not apply to Mountain Fitness, by the way!). He asks if fitness professionals are making it easy for newcomers by keeping fitness simple, fun, and not necessarily within the club's walls. Exercise seems like a scary word for some people, but movement does not!
Concluding, he had a great saying, which he used in describing Sara Kooperman, the Founder and Director of SCW: "When you get a get a step up, turn around and take someone else with you!" I could not have said it more succinctly.
Besides teaching and presenting, Lawrence has written several books and has many fitness products on his website, the proceeds of which are donated to several charities close to his heart.
Thursday, January 25, 2018
"I Had a Bad Night's Sleep!"
"I had a bad night's sleep!" I can't count how many times I've said that, or heard clients at the gym say the same thing! Short of buying Tom Brady-endorsed TB12 Performance Sleepwear, what do you do?
Going through my files, I found a 2015 article from Drs. Oz and Roizen on the subject. Here are some tips they had, interspersed with my own thoughts.
* No coffee within three hours of bedtime, no exercise within two. When I worked evenings managing a New York Sports Club, I would often work out pretty intensely between 9:30 and 10:30, right before the club closed for the evening. I'd eat dinner after we closed, around mid-night, and predictably, I wouldn't be able to get to sleep until at least two in the morning. The bad combination of late exercise, a meal before bed-time, and did I mention the stress of that job?
*Skip the nightcap: I find one beer or glass of wine helps put me to sleep, and does not affect me staying in that state. More than one drink will put you out, but you tend to wake up in the middle of the night as the alcohol wears off. Not good!
*No pets on the bed. We had a temperamental Yorkshire Terrier early in our marriage. He liked to sleep horizontally across the middle of the bed, and was very protective of his spot. You had to get used to sleeping like a pretzel. Ironically, when Carli was born, he stationed himself outside her room, instinctively protecting the newborn. It's amazing how smart (and sometimes, stubborn) animals are!
*Eat healthy fats: Foods that promote brain health like cold water fish are also sleep aids, according to the Doctor's article. If your diet does not include enough of this type of food, they recommend omega-3 supplements, totaling 900 mg a day.
*Shut the mind off!: The trickiest aspect of all. Whenever I have a half-marathon or any other type of big event the next day, I invariably sleep badly. You think of stupid things like sleeping through the alarm, all the time aware that is much more likely to happen if you don't get a good night's sleep! Articles always recommend getting a good night's sleep two nights before a major life event, knowing the night before will be rough. It's also often tricky getting to sleep the night after a big event, as your mind replays the day, good or bad!
*Sleep Therapy: Drs. Oz and Roizen mention CBT-1, short for Cognitive Behavioral Therapy. It's short-term therapy designed to train your mind and body for great sleep, and studies have shown it works better than a sleeping pill! I haven't tried it, but have been doing something else, that I picked up from a listener quiz on a sports radio station. Pick a professional sports team and pick the five best players you can think of in their history, just off the top of your head! Than go onto the next, until you get to sleep. You can't use a player twice, if they played for multiple teams (think Randy Johnson or Rickey Henderson). Someone please send me the best five Mets!
Going through my files, I found a 2015 article from Drs. Oz and Roizen on the subject. Here are some tips they had, interspersed with my own thoughts.
* No coffee within three hours of bedtime, no exercise within two. When I worked evenings managing a New York Sports Club, I would often work out pretty intensely between 9:30 and 10:30, right before the club closed for the evening. I'd eat dinner after we closed, around mid-night, and predictably, I wouldn't be able to get to sleep until at least two in the morning. The bad combination of late exercise, a meal before bed-time, and did I mention the stress of that job?
*Skip the nightcap: I find one beer or glass of wine helps put me to sleep, and does not affect me staying in that state. More than one drink will put you out, but you tend to wake up in the middle of the night as the alcohol wears off. Not good!
*No pets on the bed. We had a temperamental Yorkshire Terrier early in our marriage. He liked to sleep horizontally across the middle of the bed, and was very protective of his spot. You had to get used to sleeping like a pretzel. Ironically, when Carli was born, he stationed himself outside her room, instinctively protecting the newborn. It's amazing how smart (and sometimes, stubborn) animals are!
*Eat healthy fats: Foods that promote brain health like cold water fish are also sleep aids, according to the Doctor's article. If your diet does not include enough of this type of food, they recommend omega-3 supplements, totaling 900 mg a day.
*Shut the mind off!: The trickiest aspect of all. Whenever I have a half-marathon or any other type of big event the next day, I invariably sleep badly. You think of stupid things like sleeping through the alarm, all the time aware that is much more likely to happen if you don't get a good night's sleep! Articles always recommend getting a good night's sleep two nights before a major life event, knowing the night before will be rough. It's also often tricky getting to sleep the night after a big event, as your mind replays the day, good or bad!
*Sleep Therapy: Drs. Oz and Roizen mention CBT-1, short for Cognitive Behavioral Therapy. It's short-term therapy designed to train your mind and body for great sleep, and studies have shown it works better than a sleeping pill! I haven't tried it, but have been doing something else, that I picked up from a listener quiz on a sports radio station. Pick a professional sports team and pick the five best players you can think of in their history, just off the top of your head! Than go onto the next, until you get to sleep. You can't use a player twice, if they played for multiple teams (think Randy Johnson or Rickey Henderson). Someone please send me the best five Mets!
Monday, January 22, 2018
Don't Say "Diet!"
I cringe when I see the plethora of weight-loss products and programs advertised in January. From 30 years of working in health clubs, plus my educational background in the field, I know that all of these things work temporarily, and long-term, invariably fail.
At 5-7, 140 lbs., I've been lectured by people way heavier than I am "that I don't know anything" about weight control, and you have to eliminate all carbs, or drink shakes all day, cleanse, fast, or doing something equally radical to lose weight.
At heart, I know, it's calories in versus calories expended, with the most important consideration having your calories count. Have them packed with nutrients, from various plant fish, and animal sources, and as fresh as possible. Treat the food as fuel for your body, like a premium gasoline for your car.
Women need about 10 calories per pound, per day, to sustain current body weight, based on typical work or household chores with no additional exercise. Any additional exercise can go into your deficit column if you're looking to lose, or can allow you an additional treat if you want to sustain.
Young men can take in 15 calories per day, per pound, and middle-aged guys like myself would consume about 12 calories per day, per pound.
Carrie Dennett of the Washington Post wrote an interesting article on this topic entitled "Don't Starve Yourself - Do This Instead". I will review some key points, as I love articles that agree with my school of thought!
*DIETS DON'T WORK: Diet designers count on repeat customers. Why would you be a repeat customer? Because when your body goes below it's natural set point weight range, your metabolism begins to slow, and the weight creeps back on. You get frustrated and revert back to your old habits, only to pick up the "diet" again the following January. Repeated yo-yo dieting leaves your health in a worse place than if you never dieted in the first place!
*WEIGHT DOES NOT EQUAL HEALTH: The article correctly points out that people can be healthy or unhealthy at both lower or higher weights. While weight loss will generally result in better blood pressure, cholesterol, and blood sugar readings, research is unclear whether the weight loss is responsible for this, or the better habits people will acquire in order to lose weight; like exercising or better nutrition.
*THE BINGING RISK: The more you restrict yourself, the more you're likely to fall off the wagon with binge eating. You were so self-disciplined at that wedding, then came home and downed a sleeve of Oreo's! It happens when people feel deprived!
The article urges people to evolve in their thinking, away from dieting, and more about overall health. Be intuitive, like babies or young children, who instinctively know when and how much to eat.
Think of weight loss as a by-product of good habits. If you start exercising and paying attention to nutrition, the weight will come off! Make a goal like finishing a 5-K or doing a charity bike ride. In the focus on those activities; you will make positive changes in your habits, the scale will move, and you'll fell good about yourself. Plus, don't forget that shiny finisher's medal at the end!
At 5-7, 140 lbs., I've been lectured by people way heavier than I am "that I don't know anything" about weight control, and you have to eliminate all carbs, or drink shakes all day, cleanse, fast, or doing something equally radical to lose weight.
At heart, I know, it's calories in versus calories expended, with the most important consideration having your calories count. Have them packed with nutrients, from various plant fish, and animal sources, and as fresh as possible. Treat the food as fuel for your body, like a premium gasoline for your car.
Women need about 10 calories per pound, per day, to sustain current body weight, based on typical work or household chores with no additional exercise. Any additional exercise can go into your deficit column if you're looking to lose, or can allow you an additional treat if you want to sustain.
Young men can take in 15 calories per day, per pound, and middle-aged guys like myself would consume about 12 calories per day, per pound.
Carrie Dennett of the Washington Post wrote an interesting article on this topic entitled "Don't Starve Yourself - Do This Instead". I will review some key points, as I love articles that agree with my school of thought!
*DIETS DON'T WORK: Diet designers count on repeat customers. Why would you be a repeat customer? Because when your body goes below it's natural set point weight range, your metabolism begins to slow, and the weight creeps back on. You get frustrated and revert back to your old habits, only to pick up the "diet" again the following January. Repeated yo-yo dieting leaves your health in a worse place than if you never dieted in the first place!
*WEIGHT DOES NOT EQUAL HEALTH: The article correctly points out that people can be healthy or unhealthy at both lower or higher weights. While weight loss will generally result in better blood pressure, cholesterol, and blood sugar readings, research is unclear whether the weight loss is responsible for this, or the better habits people will acquire in order to lose weight; like exercising or better nutrition.
*THE BINGING RISK: The more you restrict yourself, the more you're likely to fall off the wagon with binge eating. You were so self-disciplined at that wedding, then came home and downed a sleeve of Oreo's! It happens when people feel deprived!
The article urges people to evolve in their thinking, away from dieting, and more about overall health. Be intuitive, like babies or young children, who instinctively know when and how much to eat.
Think of weight loss as a by-product of good habits. If you start exercising and paying attention to nutrition, the weight will come off! Make a goal like finishing a 5-K or doing a charity bike ride. In the focus on those activities; you will make positive changes in your habits, the scale will move, and you'll fell good about yourself. Plus, don't forget that shiny finisher's medal at the end!
Monday, January 15, 2018
Resolutions That Worked
Mid-January, most people are still in a disciplined mind-set. The over-indulging the Holidays bring usually add some weight and a feeling of lethargy. The routine of having a set schedule helps as far as health and fitness goes, and everyone has a built in support system of people at the gym and friends who are in the same boat (as well as an endless stream of commercials expounding the virtues of one diet plan or another).
Staying focused for an entire year is a whole other challenge. I remember a nutrition professor in college saying that you if you lost one pound a year for your adult life, you would be doing great. That seems so easy, yet most individuals gain a pound or two every year of their adult life. Need proof? Thumb through a wedding album.
The New York Post ran an article called the "Year In Renew" by Lauren Steussy and Molly Shea. The article chronicled five New Yorkers who changed their life over the past year, in different ways. Here is a capsule:
QUITTING ALCOHOL: a 46-year old Queens woman named Kambri Crews opened a successful new restaurant/bar in Astoria. Dealing with the stresses a business like that can present (as well as the limitless amount of liquor available), she sipped wine throughout the day. She put on close to 40 lbs. to her attractive 5-9 frame, and generally felt miserable. Kambri quit, cold turkey; began biking to work, and went on the South Beach diet. The wine was replaced by seltzer with lime or lemon wedges. The weight she put on disappeared over the year's time. Ironically, partially because of the weight loss, a lump was found in her breast that an earlier mammogram had missed. The loss of weight in her breasts enabled the doctors to discover it! She's going through radiation treatments now
(and biking there, as well) , and has put the drinking totally to rest.
EXERCISE AS AN ANTI-DEPRESSENT: Sam Smullen, a 56-year old structural engineer, had been feeling down for many years; the combination of long hours on the job and drowning his sorrows in beers at a Gowanus bar several nights a week. The ex-Marine, 5-9 and 210 lbs. at the time, stumbled across runners from the group Hash NYC. He asked if they were a running club, and they said, "No, we're a drinking club with a running problem"
Figuring he had half the equation down already, Sam joined them the next week and lumbered through a mile or two. He stuck with it, though, completing a 5-K shortly afterward, and building up to the marathon distance. Unbelievably, he's completed seven 26.2-milers in the last two years, and also completed the New York City Triathlon. Without even altering his diet radically, he's dropped 70 lbs., and has other running goals ahead. "Each day I have something to look forward to," The Park Slope resident said. "Running took me out of myself."
STOPPING BINGE EATING: Alex DePinto, a 28-year old Post video producer, would often eat to the point of sickness - whole pizzas and full cartons of ice cream were not out of the norm. A Personal Trainer friend of his offered to work with him for free, in exchange for Alex producing videos for the gym. Starting out once a week, Alex typically hated it. He gradually increased the number of workouts a week, and began looking forward to hitting the gym. Now up to five days a week, two hours at a time, Alex has dropped 48 lbs., and changed his relationship with food.
Like everyone else, Alex still loves his pizza and burgers, but now just eats reasonable amounts. It's not about deprivation, it's just keeping everything under control and exercising!
CHANGING HABITS FOR A CHILD: Marsha Parker, a standardized test tutor, had been slim most of her life. However, before giving birth to her daughter seven years ago, she ballooned to 260 lbs. Going up a flight of stairs to her Bronx residence became an ordeal.
Smartly, she taught healthy eating habits to her daughter, but was not following them herself. She vowed to lead by example.
Marsha's fitness journey began with kickboxing classes and simple diet fixes like giving up soda. She dropped to 185 lbs. by last March, and then discovered running, via the Mile High Run Club at a local gym.
She is a sleek 150 lbs. now and loves the comradeship and completion of doing local 5 and 10-K's. He greatest reward came when her daughter put her arms around her, and said, "Mommy I'm so proud of you!"
IT'S NEVER TOO LATE!: Denise Munroe, an administrator at NYU, was 58, carrying 210 lbs. on her 5-5 frame, and pre-diabetic. With a family history of diabetes, she knew a lifestyle change had to be in order. She started on her dietary choices first, cutting down on chips, cookies, and red meat and adding more fresh vegetables and other healthy goods. She tried, but didn't love, aerobic classes, and finally took up walking and slow jogging. Denise hooked up with the New York City Road runners for some group runs, and thrived on the group energy, even though she usually was the last to finish. "Other runners would wait for me at the end," The Brooklynite recalled. "It's what made me come back every week."
Denise dropped 40 lbs. with her regimen, and began running races. At age 60, she completed the Disney World Marathon last January, and followed that up with the New York Marathon in November. She's also no longer pre-diabetic!
This article shows that there are a lot of ways to get there - a healthy life. Consult with a doctor, figure out what you like to do exercise-wise, and don't look at food as a sacrifice or reward. Hopefully, you will be a 2018 success story!
Staying focused for an entire year is a whole other challenge. I remember a nutrition professor in college saying that you if you lost one pound a year for your adult life, you would be doing great. That seems so easy, yet most individuals gain a pound or two every year of their adult life. Need proof? Thumb through a wedding album.
The New York Post ran an article called the "Year In Renew" by Lauren Steussy and Molly Shea. The article chronicled five New Yorkers who changed their life over the past year, in different ways. Here is a capsule:
QUITTING ALCOHOL: a 46-year old Queens woman named Kambri Crews opened a successful new restaurant/bar in Astoria. Dealing with the stresses a business like that can present (as well as the limitless amount of liquor available), she sipped wine throughout the day. She put on close to 40 lbs. to her attractive 5-9 frame, and generally felt miserable. Kambri quit, cold turkey; began biking to work, and went on the South Beach diet. The wine was replaced by seltzer with lime or lemon wedges. The weight she put on disappeared over the year's time. Ironically, partially because of the weight loss, a lump was found in her breast that an earlier mammogram had missed. The loss of weight in her breasts enabled the doctors to discover it! She's going through radiation treatments now
(and biking there, as well) , and has put the drinking totally to rest.
EXERCISE AS AN ANTI-DEPRESSENT: Sam Smullen, a 56-year old structural engineer, had been feeling down for many years; the combination of long hours on the job and drowning his sorrows in beers at a Gowanus bar several nights a week. The ex-Marine, 5-9 and 210 lbs. at the time, stumbled across runners from the group Hash NYC. He asked if they were a running club, and they said, "No, we're a drinking club with a running problem"
Figuring he had half the equation down already, Sam joined them the next week and lumbered through a mile or two. He stuck with it, though, completing a 5-K shortly afterward, and building up to the marathon distance. Unbelievably, he's completed seven 26.2-milers in the last two years, and also completed the New York City Triathlon. Without even altering his diet radically, he's dropped 70 lbs., and has other running goals ahead. "Each day I have something to look forward to," The Park Slope resident said. "Running took me out of myself."
STOPPING BINGE EATING: Alex DePinto, a 28-year old Post video producer, would often eat to the point of sickness - whole pizzas and full cartons of ice cream were not out of the norm. A Personal Trainer friend of his offered to work with him for free, in exchange for Alex producing videos for the gym. Starting out once a week, Alex typically hated it. He gradually increased the number of workouts a week, and began looking forward to hitting the gym. Now up to five days a week, two hours at a time, Alex has dropped 48 lbs., and changed his relationship with food.
Like everyone else, Alex still loves his pizza and burgers, but now just eats reasonable amounts. It's not about deprivation, it's just keeping everything under control and exercising!
CHANGING HABITS FOR A CHILD: Marsha Parker, a standardized test tutor, had been slim most of her life. However, before giving birth to her daughter seven years ago, she ballooned to 260 lbs. Going up a flight of stairs to her Bronx residence became an ordeal.
Smartly, she taught healthy eating habits to her daughter, but was not following them herself. She vowed to lead by example.
Marsha's fitness journey began with kickboxing classes and simple diet fixes like giving up soda. She dropped to 185 lbs. by last March, and then discovered running, via the Mile High Run Club at a local gym.
She is a sleek 150 lbs. now and loves the comradeship and completion of doing local 5 and 10-K's. He greatest reward came when her daughter put her arms around her, and said, "Mommy I'm so proud of you!"
IT'S NEVER TOO LATE!: Denise Munroe, an administrator at NYU, was 58, carrying 210 lbs. on her 5-5 frame, and pre-diabetic. With a family history of diabetes, she knew a lifestyle change had to be in order. She started on her dietary choices first, cutting down on chips, cookies, and red meat and adding more fresh vegetables and other healthy goods. She tried, but didn't love, aerobic classes, and finally took up walking and slow jogging. Denise hooked up with the New York City Road runners for some group runs, and thrived on the group energy, even though she usually was the last to finish. "Other runners would wait for me at the end," The Brooklynite recalled. "It's what made me come back every week."
Denise dropped 40 lbs. with her regimen, and began running races. At age 60, she completed the Disney World Marathon last January, and followed that up with the New York Marathon in November. She's also no longer pre-diabetic!
This article shows that there are a lot of ways to get there - a healthy life. Consult with a doctor, figure out what you like to do exercise-wise, and don't look at food as a sacrifice or reward. Hopefully, you will be a 2018 success story!
Tuesday, January 9, 2018
Beat the "Mid-Winter" Blahs
It's mid-winter. The Holidays are in the rear view mirror, and summer seems a long way off. The sun is staying out a little longer, but the cold has not begun to dissipate. It's easy to stay on the couch, remote in hand, snacking on comfort food...
To get in shape for summer, and (more importantly) for long-term health, you've got to fight the "shut-in" mentality of January and February.
The body needs some Vitamin D sunlight provides. Try a brisk walk at lunch-time, when temperatures are warmest. Even though I'm wrapped in about 10 lbs. of clothing, I try to run outside about twice a week in winter. There's something about fighting against a biting wind, or moving fast enough to stay warm in sub-freezing weather that gives you a sense of accomplishment when you're done. My treadmill workouts are more effective for race preparation, but the outside runs release the
endorphins that make you feel good.
I'm not a skier, but would love to try cross-country skiing one day. I understand that it's easy to execute, and is a tremendous workout. In fact, you burn more calories cross-country skiing that any other exercise. You're using arms and legs, engaging the core, and really getting the heart rate up! Probably because it corresponds to long-distance running so much, cross-country skiing is my favorite thing to watch in the winter Olympics.
The gym, of course, is the perfect place to meet all your winter workout needs. I hit the weights a little harder over the winter, and mix in a lot of cross-training on the bike and elliptical. Once the weather breaks, I'm back outside running as much as I can, but the other machines prioritize different muscles and ease the strain on my 59-year old knees. For a total body, all-out workout, I constantly extol the virtues of the Concept 2 Rower.
The Concept 2 is a push-pull movement, using just about every muscle in your body. It's low-impact, and safe on your structure. You can row steadily for long distances (10-K is my longest workout), or blow out 500 or 1000-meter sprints. The machine is featured in the Cross-Fit Games, and if you go all-out on it, you'll understand why. It's pretty much the hardest cardio workout you can do!
A good winter workout is a dumbbell free-weight routine, standing on balance disks or a Bosu ball. You're incorporating balance in the routine, which is great prep for skiing or snow boarding, or just not slipping on the ice!
Winter can be an isolating time, and the comradeship of a neighborhood club like Mountain Fitness is great social interaction as well. Just pack your gear up in the car, and leave the remote laying on the couch!
To get in shape for summer, and (more importantly) for long-term health, you've got to fight the "shut-in" mentality of January and February.
The body needs some Vitamin D sunlight provides. Try a brisk walk at lunch-time, when temperatures are warmest. Even though I'm wrapped in about 10 lbs. of clothing, I try to run outside about twice a week in winter. There's something about fighting against a biting wind, or moving fast enough to stay warm in sub-freezing weather that gives you a sense of accomplishment when you're done. My treadmill workouts are more effective for race preparation, but the outside runs release the
endorphins that make you feel good.
I'm not a skier, but would love to try cross-country skiing one day. I understand that it's easy to execute, and is a tremendous workout. In fact, you burn more calories cross-country skiing that any other exercise. You're using arms and legs, engaging the core, and really getting the heart rate up! Probably because it corresponds to long-distance running so much, cross-country skiing is my favorite thing to watch in the winter Olympics.
The gym, of course, is the perfect place to meet all your winter workout needs. I hit the weights a little harder over the winter, and mix in a lot of cross-training on the bike and elliptical. Once the weather breaks, I'm back outside running as much as I can, but the other machines prioritize different muscles and ease the strain on my 59-year old knees. For a total body, all-out workout, I constantly extol the virtues of the Concept 2 Rower.
The Concept 2 is a push-pull movement, using just about every muscle in your body. It's low-impact, and safe on your structure. You can row steadily for long distances (10-K is my longest workout), or blow out 500 or 1000-meter sprints. The machine is featured in the Cross-Fit Games, and if you go all-out on it, you'll understand why. It's pretty much the hardest cardio workout you can do!
A good winter workout is a dumbbell free-weight routine, standing on balance disks or a Bosu ball. You're incorporating balance in the routine, which is great prep for skiing or snow boarding, or just not slipping on the ice!
Winter can be an isolating time, and the comradeship of a neighborhood club like Mountain Fitness is great social interaction as well. Just pack your gear up in the car, and leave the remote laying on the couch!
Tuesday, December 26, 2017
Healthy New Year Tips
Christmas and Hannukah have passed - it's New Year's celebrations and then were onto 2018. Before the Holidays are even over, people are beating themselves up over what they've eaten and drank, and resolved to cure the ills in January.
And really, there's plenty of incentive to. Besides whatever weight you may have put on or conditioning you may have lost in the five week Holiday period, everyone is in the same boat. Due to rushing around, attending family gatherings, office parties, etc., just about everyone is ready to buckle down in January. Every television commercial seems to be for a weight loss plan, and January is a month devoid of distractions. It's back to work, and back to the gym!
I start my training for the Long Branch Half-Marathon, held the first weekend in May. With that event looming, my treadmill workouts start to get a little more purpose. Besides, cruising along for six or seven miles and watching the news, I'm spicing it up with "repeat miles" (5 x 1-mile at approximately 7:30 mile pace, with a three-minute walk in-between), or something similarly torturous. Without the carrot of the race, a workout like that seems excessive and senseless. With the half-marathon to think about, it's "pace work" that mentally brings me back to a younger, faster self (who once had cartilage in the knees)!
It's important to have goals when training. It keeps you motivated. It doesn't necessarily have to be a competition, per se. It could be completing a charity bike ride, trying to get an unassisted pull-up, or being able to run one mile on the treadmill. I grimace a bit when a client's sole aim is weight loss. You can literally starve yourself, smoke three packs of cigarettes a day, or down eight cups of coffee. You'll lose weight, for sure, but will you be healthier for it?
We have a program at Mountain Fitness called Biometrics, that I really like. It's set up by nutritionists, and takes into account people's food preferences, as well as extenuating circumstances like diabetes or high blood pressure. You buy and prepare your own food from the supermarket, with menus prepared by the Biometrics staff. It reduces calories gradually over a six-week span, and encourages clients to drink at least half a gallon of water a day. On top of that, you work with a trainer three days a week, for about a half-an-hour session.
The client does "super slow" weight training, meaning a 10-second "positive" and two-second "negative" on each repetition. You do one set of six to eight machines, and some abs and stretching. Short and intense, and hard to do on your own (I've tried).
Typically, a participant loses 12-15 pounds during the six weeks, and significantly changes their body composition. They look and feel good, and never feel like they're starving themselves. You eat three meals a day, plus two snacks. It's portion control, essentially, and people learn habits they can keep through life. The members who have done it here have kept the weight off, the trickiest part of any weight-loss program.
The New Year is almost here. Have a goal, and a game plan to achieve it. We'll see you at the club!
And really, there's plenty of incentive to. Besides whatever weight you may have put on or conditioning you may have lost in the five week Holiday period, everyone is in the same boat. Due to rushing around, attending family gatherings, office parties, etc., just about everyone is ready to buckle down in January. Every television commercial seems to be for a weight loss plan, and January is a month devoid of distractions. It's back to work, and back to the gym!
I start my training for the Long Branch Half-Marathon, held the first weekend in May. With that event looming, my treadmill workouts start to get a little more purpose. Besides, cruising along for six or seven miles and watching the news, I'm spicing it up with "repeat miles" (5 x 1-mile at approximately 7:30 mile pace, with a three-minute walk in-between), or something similarly torturous. Without the carrot of the race, a workout like that seems excessive and senseless. With the half-marathon to think about, it's "pace work" that mentally brings me back to a younger, faster self (who once had cartilage in the knees)!
It's important to have goals when training. It keeps you motivated. It doesn't necessarily have to be a competition, per se. It could be completing a charity bike ride, trying to get an unassisted pull-up, or being able to run one mile on the treadmill. I grimace a bit when a client's sole aim is weight loss. You can literally starve yourself, smoke three packs of cigarettes a day, or down eight cups of coffee. You'll lose weight, for sure, but will you be healthier for it?
We have a program at Mountain Fitness called Biometrics, that I really like. It's set up by nutritionists, and takes into account people's food preferences, as well as extenuating circumstances like diabetes or high blood pressure. You buy and prepare your own food from the supermarket, with menus prepared by the Biometrics staff. It reduces calories gradually over a six-week span, and encourages clients to drink at least half a gallon of water a day. On top of that, you work with a trainer three days a week, for about a half-an-hour session.
The client does "super slow" weight training, meaning a 10-second "positive" and two-second "negative" on each repetition. You do one set of six to eight machines, and some abs and stretching. Short and intense, and hard to do on your own (I've tried).
Typically, a participant loses 12-15 pounds during the six weeks, and significantly changes their body composition. They look and feel good, and never feel like they're starving themselves. You eat three meals a day, plus two snacks. It's portion control, essentially, and people learn habits they can keep through life. The members who have done it here have kept the weight off, the trickiest part of any weight-loss program.
The New Year is almost here. Have a goal, and a game plan to achieve it. We'll see you at the club!
Wednesday, December 13, 2017
Happy Holiday eating
Hannukah started last night, and Christmas is less than two weeks away. We have Max's 21st birthday weekend in-between, which will involve varying amounts of red meat and beer. Yes, there is over-indulgence over the Holidays - how do you handle it?
Keeping things "evened out" with a lot of exercise is the most obvious answer. Burning an extra 500-1000 calories in a workout will work off a fatty meal, and stimulate your metabolism so you're burning more calories at rest for a good portion of the day. I always feel that exercise makes you desire healthier food also, both physiologically and psychologically!
Author Cara Rosenbloom of the Washington Post offered six tips to remember in a recent article
entitled "Keep Your Holidays Happy by Letting Go Of Food Guilt.".
1. IT'S JUST FOOD, ENJOY IT: Holiday food are about family customs and traditions, so go along and enjoy it. Whether it's potato pancakes ("Latka's"), lasagna, or ham, it's how you grew up, with all the memories entailed. Just slow down and savor the look, taste, and smell of your ethnic favorites.
2. THINK LONG TERM: There's 365 days in a year, and what you eat over a couple of celebratory holidays are not going to make-or-break your diet. Try to eat as healthy as possible during the days in-between each holiday. Drink a lot of water, and accept that you are not preparing a lot of what you are eating, and, most likely, will be "falling off the wagon" a bit during this period.
3. LISTEN TO YOUR STOMACH: Get up, and walk around for a minute after one plateful of food. Are you sufficiently full, knowing dessert is coming along, too? Probably so, but if not, have another half a plate, and don't feel you need to finish everything. Make a good portion of the holiday plate healthy: yes to more salad, easy on the other side dishes.
4. RESIST THE "ARMS RACE:" This pertains to guys more than women. If you're around someone who over-eats, your competitive nature makes you over-eat as well. The same with drinking: the person around you has one beer or glass of wine, you're okay with that, too. They push the "arm's race," you feel you must answer. One way or another, everyone's worse for wear afterward!
5. MOVE ON: The day after, you realize you ate and/or drank too much. Okay, get on the treadmill or elliptical the next morning, and get everything moving. Increase your water intake even more, and listen to your stomach again. You're probably not going to be particularly hungry or desire alcohol at all. By the end of the 48 hour period, your calorie intake has probably evened out. Don't beat yourself up, skip meals, or conversely, give up on a sound nutritional program you've been following. It's just one day!
6. FOOD IS NOT A SHRINK: The Holidays can be an emotional time. There could be loved ones who are ill or passed; or you may be separated by geography or family differences from others. There are also office parties and other gatherings where you may be around people you are somewhat uncomfortable socializing with. Don't use food (or alcohol) as a crutch. Again, a workout earlier in the day can release endorphins to get you through perceived stress, or try anything else that just puts you in a good place. Usually, the anticipation of an event if worse than the actuality. What can be so hard about sitting around with family and friends, enjoying each other's company? Think of people in hospitals or military service who don't have it at all, and keep it in perspective. Happy Hannukah, Merry Christmas, and Happy New Year!
Keeping things "evened out" with a lot of exercise is the most obvious answer. Burning an extra 500-1000 calories in a workout will work off a fatty meal, and stimulate your metabolism so you're burning more calories at rest for a good portion of the day. I always feel that exercise makes you desire healthier food also, both physiologically and psychologically!
Author Cara Rosenbloom of the Washington Post offered six tips to remember in a recent article
entitled "Keep Your Holidays Happy by Letting Go Of Food Guilt.".
1. IT'S JUST FOOD, ENJOY IT: Holiday food are about family customs and traditions, so go along and enjoy it. Whether it's potato pancakes ("Latka's"), lasagna, or ham, it's how you grew up, with all the memories entailed. Just slow down and savor the look, taste, and smell of your ethnic favorites.
2. THINK LONG TERM: There's 365 days in a year, and what you eat over a couple of celebratory holidays are not going to make-or-break your diet. Try to eat as healthy as possible during the days in-between each holiday. Drink a lot of water, and accept that you are not preparing a lot of what you are eating, and, most likely, will be "falling off the wagon" a bit during this period.
3. LISTEN TO YOUR STOMACH: Get up, and walk around for a minute after one plateful of food. Are you sufficiently full, knowing dessert is coming along, too? Probably so, but if not, have another half a plate, and don't feel you need to finish everything. Make a good portion of the holiday plate healthy: yes to more salad, easy on the other side dishes.
4. RESIST THE "ARMS RACE:" This pertains to guys more than women. If you're around someone who over-eats, your competitive nature makes you over-eat as well. The same with drinking: the person around you has one beer or glass of wine, you're okay with that, too. They push the "arm's race," you feel you must answer. One way or another, everyone's worse for wear afterward!
5. MOVE ON: The day after, you realize you ate and/or drank too much. Okay, get on the treadmill or elliptical the next morning, and get everything moving. Increase your water intake even more, and listen to your stomach again. You're probably not going to be particularly hungry or desire alcohol at all. By the end of the 48 hour period, your calorie intake has probably evened out. Don't beat yourself up, skip meals, or conversely, give up on a sound nutritional program you've been following. It's just one day!
6. FOOD IS NOT A SHRINK: The Holidays can be an emotional time. There could be loved ones who are ill or passed; or you may be separated by geography or family differences from others. There are also office parties and other gatherings where you may be around people you are somewhat uncomfortable socializing with. Don't use food (or alcohol) as a crutch. Again, a workout earlier in the day can release endorphins to get you through perceived stress, or try anything else that just puts you in a good place. Usually, the anticipation of an event if worse than the actuality. What can be so hard about sitting around with family and friends, enjoying each other's company? Think of people in hospitals or military service who don't have it at all, and keep it in perspective. Happy Hannukah, Merry Christmas, and Happy New Year!
Thursday, December 7, 2017
Dogs and Longevity
A Swedish research group report confirmed something that many of us innately knew: owning a dog can actually extend your life.
The report from Uppsala University studied the health records of 3.4 million Swedes over a 12- year study. The results, as reported by Michelle Cortez recently in the Bloomberg News syndicate, focused on people from 40-80 years of age. It showed that dog owners were less likely to have heart disease, or die from any cause, than non-dog owners.
Not surprisingly, the biggest difference was in people living alone. Among that group, dog owners were 11% less likely to develop heart disease and a whopping 33% less likely to die.
I can see several reasons for this. First, a dog forces you into some type of movement in taking them out several times a day, plus any planned exercise (long walks, throwing them a ball at a park) you do with your pet. Also, it is clearly a family member, with all the companionship and love entailed. Dogs are an anti-depressant, and having something to care for can make a person more aware of their own health. A senior citizen is less likely to eat badly, skip their medicines, or neglect doctor's orders if they know they have this living, loving being to take care of.
Seniors with an ill spouse definitely benefit in having something else in their lives, and dogs are a great companion to both the care-giver and the one needing it. Think of the psychological benefit for an immobile person to have a dog nestled on their lap as they read or watch television!
Laurie and I have had two dogs through our married life. The first, a strong-minded Yorkie named Pippin, lived until 17-plus years. In his youth, I did four- mile runs with him, and, later, regularly took him to a park where I would throw him a tennis ball for about a half-an-hour. He loved it, and it was sad and revealing seeing old age get the best of him. Really never sick a day in his life (other than a "nervous breakdown" on the day we moved), he had severe arthritis by the time we had to put him down, bad cataracts and very limited hearing. It was interesting to see how much this once hyper dog conserved his energy through each day in his final year or so, content to lay on the rug in a ray of sunshine through the window.
Our second dog, Phoebe, was a playful and sweet Terrier mix. She knew my weekend routine, and as soon as I was done with my hour nap in the afternoon, she would tail me around until we went on our two-mile walk. Snowstorm, 10 degrees, it didn't matter. It had to be done. I'd have my head phones on, listening to a game, and it was as relaxing for me as it was energizing for her. While I didn't need it as a workout, per se, it still was fresh air and put the mind in a good place (all things that help with longevity!)
Being a Terrier, Phoebe was an expert at catching mice. She was so good-natured, we felt she pawed at them to play more than anything else. Tragically, at age 12 and in perfect health, we believe she came in contact with a mouse that had been poisoned, and died within a day. I knew something was wrong when I took her out for her regular jaunt that we both loved, and she immediately pulled to go back inside. We brought her to the vet, and she never made it home.
While there are sad endings, we know both our dogs added an immense amount to our lives, and to our children's as well. They had something to both care for and love, and it was unconditional. Young, old, or in-between, no doubt, a dog adds to the quality, and the length, of your life!
The report from Uppsala University studied the health records of 3.4 million Swedes over a 12- year study. The results, as reported by Michelle Cortez recently in the Bloomberg News syndicate, focused on people from 40-80 years of age. It showed that dog owners were less likely to have heart disease, or die from any cause, than non-dog owners.
Not surprisingly, the biggest difference was in people living alone. Among that group, dog owners were 11% less likely to develop heart disease and a whopping 33% less likely to die.
I can see several reasons for this. First, a dog forces you into some type of movement in taking them out several times a day, plus any planned exercise (long walks, throwing them a ball at a park) you do with your pet. Also, it is clearly a family member, with all the companionship and love entailed. Dogs are an anti-depressant, and having something to care for can make a person more aware of their own health. A senior citizen is less likely to eat badly, skip their medicines, or neglect doctor's orders if they know they have this living, loving being to take care of.
Seniors with an ill spouse definitely benefit in having something else in their lives, and dogs are a great companion to both the care-giver and the one needing it. Think of the psychological benefit for an immobile person to have a dog nestled on their lap as they read or watch television!
Laurie and I have had two dogs through our married life. The first, a strong-minded Yorkie named Pippin, lived until 17-plus years. In his youth, I did four- mile runs with him, and, later, regularly took him to a park where I would throw him a tennis ball for about a half-an-hour. He loved it, and it was sad and revealing seeing old age get the best of him. Really never sick a day in his life (other than a "nervous breakdown" on the day we moved), he had severe arthritis by the time we had to put him down, bad cataracts and very limited hearing. It was interesting to see how much this once hyper dog conserved his energy through each day in his final year or so, content to lay on the rug in a ray of sunshine through the window.
Our second dog, Phoebe, was a playful and sweet Terrier mix. She knew my weekend routine, and as soon as I was done with my hour nap in the afternoon, she would tail me around until we went on our two-mile walk. Snowstorm, 10 degrees, it didn't matter. It had to be done. I'd have my head phones on, listening to a game, and it was as relaxing for me as it was energizing for her. While I didn't need it as a workout, per se, it still was fresh air and put the mind in a good place (all things that help with longevity!)
Being a Terrier, Phoebe was an expert at catching mice. She was so good-natured, we felt she pawed at them to play more than anything else. Tragically, at age 12 and in perfect health, we believe she came in contact with a mouse that had been poisoned, and died within a day. I knew something was wrong when I took her out for her regular jaunt that we both loved, and she immediately pulled to go back inside. We brought her to the vet, and she never made it home.
While there are sad endings, we know both our dogs added an immense amount to our lives, and to our children's as well. They had something to both care for and love, and it was unconditional. Young, old, or in-between, no doubt, a dog adds to the quality, and the length, of your life!
Thursday, November 30, 2017
Healthy Convenience Stores
Years ago, when my son was playing travel soccer, I would bribe/reward him for attending the games with a trip to the Krauszer's or Wawa on the way home for some Wild Bill's Shredded Beef Jerky.
And while that is not as bad for an 11-year old as you may think (lean protein), it really would not qualify as a healthy snack.
We still love Wild Bill's, although his athletic endeavors segued into distance running and now, lifting weights.
And while those stores still have plenty of beef jerky choices, some of that is more upscale selections like Perky Jerky, a Colorado-based product made with cage-free, grass-fed meat. Kraft Heinz has come out with a product called the P3 Portable Protein Pack - a mix of meat, cheese, and nuts.
The trend toward healthier convenience store items was detailed in a recent Chicago Tribune News Service article by Greg Trotter. The National Association of Convenience Stores trade show was held in Chicago in October. The industry is huge ($550 billion in sales last year), but sales of their staples: soda, cigarettes, and in most states, gasoline, are slowing.
They realize they need to appeal to millenials who are frequenting Starbuck's and Panera Bread for their coffee and quick meals. Packaged protein bars and over-ripe bananas by the cash register have been part of the convenience store experience for awhile. But now the trend is to more made-to-order food and salads as well.
According to the article, store owners in lower-income areas felt that devoting coveted shelf space to healthier items will hurt their bottom line. Unhealthy foods are cheaper to purchase, and let's face it, usually are immediately satisfying to the taste buds. However, it's the same old problem, if healthy options are not available, the people definitely will be eating junk. And we know the long-term costs: high blood pressure, diabetes, obesity issues, and higher cancer risks. It was great to see Newark, known for decades as a "food desert" open up a Whole Food Market recently!
A trip to the convenience store will always conjure up images of hours-old coffee, a huge assortment of lottery tickets, Marlboro's, and, of course, roller dogs. There is something pridefully downscale about it, really, and that will never change completely.
However, a declining bottom-line and a look to the future as people change their habits are causing not a revolution, but an evolution, in this staple of American life.
And while that is not as bad for an 11-year old as you may think (lean protein), it really would not qualify as a healthy snack.
We still love Wild Bill's, although his athletic endeavors segued into distance running and now, lifting weights.
And while those stores still have plenty of beef jerky choices, some of that is more upscale selections like Perky Jerky, a Colorado-based product made with cage-free, grass-fed meat. Kraft Heinz has come out with a product called the P3 Portable Protein Pack - a mix of meat, cheese, and nuts.
The trend toward healthier convenience store items was detailed in a recent Chicago Tribune News Service article by Greg Trotter. The National Association of Convenience Stores trade show was held in Chicago in October. The industry is huge ($550 billion in sales last year), but sales of their staples: soda, cigarettes, and in most states, gasoline, are slowing.
They realize they need to appeal to millenials who are frequenting Starbuck's and Panera Bread for their coffee and quick meals. Packaged protein bars and over-ripe bananas by the cash register have been part of the convenience store experience for awhile. But now the trend is to more made-to-order food and salads as well.
According to the article, store owners in lower-income areas felt that devoting coveted shelf space to healthier items will hurt their bottom line. Unhealthy foods are cheaper to purchase, and let's face it, usually are immediately satisfying to the taste buds. However, it's the same old problem, if healthy options are not available, the people definitely will be eating junk. And we know the long-term costs: high blood pressure, diabetes, obesity issues, and higher cancer risks. It was great to see Newark, known for decades as a "food desert" open up a Whole Food Market recently!
A trip to the convenience store will always conjure up images of hours-old coffee, a huge assortment of lottery tickets, Marlboro's, and, of course, roller dogs. There is something pridefully downscale about it, really, and that will never change completely.
However, a declining bottom-line and a look to the future as people change their habits are causing not a revolution, but an evolution, in this staple of American life.
Monday, November 27, 2017
Preventing Falls for Seniors
Those of us with aging parents, or of a certain age ourselves, are aware of how life-changing a fall can be for senior citizens.
The reasons for imbalance in seniors are many: brittle bones, osteoporosis, vertigo, blood pressure and diabetes medication, dementia, Parkinson's, degenerative hips or knees, lack of core strength, muscle atrophy, poor eyesight and hearing.
An article in the Atlanta Journal-Constitution syndicate by Sheila Poole pointed out that while motor vehicle accidents are them main source of trauma patients in area hospitals, among people 65 and above, it is falls.
The article notes that at least one-third to one-half or seniors will experience a fall, and that accounts for more than 90 percent of hip fractures by older adults. Once an elderly person falls, they are two to three times more likely to stumble again. Often, it turns an independent adult into someone reliant on others, in one form or another.
These are agonizing statistics for anyone who has gone through this, either personally or with family members.
While there is no fool-proof way to avoid falls, there are preventative measures:
*Exercise smartly, but exercise regularly: Focus on movements that build leg and core strength. Light dumbell work is great, as well as yoga, aqua aerobics, elliptical machines or treadmills (make sure there are safety bars along the sides), and Tai Chi.
*Work on your balance: There are many ways to do this in a gym. Stand on balance disks while replicating upper body movements, and then, if comfortable, try the same thing with light weights. Sit on a stability ball. If that's easy, raise on leg up and hold, or roll back-and-forth. For advanced balance, try standing on one leg for 30 seconds at a time. Have a trainer or spotter close by on all these things, just in case.
*Review your meds, and see which ones might be causing dizziness and/or drowsiness. Is there a substitute available? Check with your doctor if there is an alternative, or whether your life situation has changed enough (quit smoking, lost weight, etc.) where you can reduce dosage, or perhaps go off the medication entirely. Make sure your doctor and pharmacist know all the medications you are taking, as sometimes the combination of certain things can cause problems.
*Have your eyes and hearing checked at least once a year.
*Make your home as safe as it could be. Add grab bars in the shower and bath tub, and next to the toilet. Make sure there are railings on both sides of the stairways, and the entrances are well lit. Try to make as much of your life on on one floor.
*Diet-wise, make sure you have calcium and Vitamin D to preserve bone strength.
*Keep a night-light on, to reduce the chance of falling while getting out of bed. Sit up first after sleeping, and then slowly put the feet on the floor and walk.
My father had back surgery this summer, not from a fall, specifically, but a hairline fracture that got worse as he helped pack for my parent's move to a one-floor apartment. The surgery required general anesthesia, which is complicated at 87. He went through extensive rehab at the Kessler Institute and is continuing to strengthen himself through pool exercises. I remember how great a feeling it was to walk around the hospital floor with him a couple of days after his surgery. One of the nurses cheered us on, and I said "Hey, you can' t get the 26.2 miles, without the .2!"
The reasons for imbalance in seniors are many: brittle bones, osteoporosis, vertigo, blood pressure and diabetes medication, dementia, Parkinson's, degenerative hips or knees, lack of core strength, muscle atrophy, poor eyesight and hearing.
An article in the Atlanta Journal-Constitution syndicate by Sheila Poole pointed out that while motor vehicle accidents are them main source of trauma patients in area hospitals, among people 65 and above, it is falls.
The article notes that at least one-third to one-half or seniors will experience a fall, and that accounts for more than 90 percent of hip fractures by older adults. Once an elderly person falls, they are two to three times more likely to stumble again. Often, it turns an independent adult into someone reliant on others, in one form or another.
These are agonizing statistics for anyone who has gone through this, either personally or with family members.
While there is no fool-proof way to avoid falls, there are preventative measures:
*Exercise smartly, but exercise regularly: Focus on movements that build leg and core strength. Light dumbell work is great, as well as yoga, aqua aerobics, elliptical machines or treadmills (make sure there are safety bars along the sides), and Tai Chi.
*Work on your balance: There are many ways to do this in a gym. Stand on balance disks while replicating upper body movements, and then, if comfortable, try the same thing with light weights. Sit on a stability ball. If that's easy, raise on leg up and hold, or roll back-and-forth. For advanced balance, try standing on one leg for 30 seconds at a time. Have a trainer or spotter close by on all these things, just in case.
*Review your meds, and see which ones might be causing dizziness and/or drowsiness. Is there a substitute available? Check with your doctor if there is an alternative, or whether your life situation has changed enough (quit smoking, lost weight, etc.) where you can reduce dosage, or perhaps go off the medication entirely. Make sure your doctor and pharmacist know all the medications you are taking, as sometimes the combination of certain things can cause problems.
*Have your eyes and hearing checked at least once a year.
*Make your home as safe as it could be. Add grab bars in the shower and bath tub, and next to the toilet. Make sure there are railings on both sides of the stairways, and the entrances are well lit. Try to make as much of your life on on one floor.
*Diet-wise, make sure you have calcium and Vitamin D to preserve bone strength.
*Keep a night-light on, to reduce the chance of falling while getting out of bed. Sit up first after sleeping, and then slowly put the feet on the floor and walk.
My father had back surgery this summer, not from a fall, specifically, but a hairline fracture that got worse as he helped pack for my parent's move to a one-floor apartment. The surgery required general anesthesia, which is complicated at 87. He went through extensive rehab at the Kessler Institute and is continuing to strengthen himself through pool exercises. I remember how great a feeling it was to walk around the hospital floor with him a couple of days after his surgery. One of the nurses cheered us on, and I said "Hey, you can' t get the 26.2 miles, without the .2!"
Tuesday, November 21, 2017
Healthy Holiday Tips
The Holidays are fast approaching - season of family, merriment, and for most Americans, a 3-5 lb.weight gain - that it takes all year to work off. Here are my annual tips to limit the damage.
*Take advantage of off-time: Yes, everyone's life is a little busier with gift-buying, office parties, etc. But there are more off-days from work this time of year as well. Take advantage of every day off to get a workout in. I always say, your body doesn't realize if it's Thanksgiving, Christmas, or a random Monday in March. It needs some type of activity every day!
*Mix it up: For runners, cyclists, and other warm-weather athletes, this is the "'off-season." It doesn't mean you exercise less, necessarily, but mix in different things that aren't priorities during your competitive season. As a runner, my last race is usually early November. Over the winter, I'll do some weighted squats and lunges, leg presses, and other "meat and potato" lower- body exercises that are somewhat counter-productive during racing season. It builds muscle in my legs in different ways than running, and I enjoy it!
*Brave the cold: While I am definitely a warm weather person (I'm the one you see running in gloves in May!), exercising outdoors in the winter is invigorating, and burns up more calories (with equal effort) than working out in warm weather. Your body has to expend a lot of energy to stay warm against the elements.
*Hit the weights: Weight-training keeps the bones and muscles strong, as well as the connecting ligaments and tendons. While you're usually not as drenched in sweat as after a good cardio session,
the "after-burn" is longer, so it's also a great way to keep your weight under control. Try to incorporate balance into your strength training, too, by using things like the bosu or stability ball, or by standing on one leg when executing an exercise like the lateral shoulder raise. Not as easy as you'd think!
*Save your calories: If you know Thanksgiving Dinner is going to be a killer, eat light (but don't starve yourself) the day before. Try to exercise on Black Friday morning, before the food has all settled in, and, again, eat lightly the rest of the day. Also, drink a lot of water. By Saturday, your weight should be back to normal.
*Beware the liquid calories: Americans now get 30% of their calories from liquids. Substitute water or club soda for sugared or diet sodas. When drinking alcohol, have one drink, then sip a full glass of club soda before having another. It will cut down your alcohol consumption considerably, saving you calories and the other potential hazards of over-doing it.
*Tips before you feast: Back to the water theme. If you drink three full glasses of water before a big meal, your stomach will have a sense of fullness that will cut down on your appetite considerably. Salad is also filled with water, nutrients, and fiber. A healthy salad before a big Holiday meal will save you calories, not add to it. The acidity and fiber in half a grapefruit will have a similar effect.
*Remember your vegetables: A third of the plate should be covered by something green, nutritionist's always say. Also, opt for the vegetables in the pre-meal snacking. Healthy, and, again, the fibrous content will cut down on your cravings later.
*Don't be a food "martyr": I love stuffing, and I also really enjoy pumpkin pie. I will have both with my Thanksgiving meal. Psychologists dealing with eating issues say that when someone sacrifices on something they really love and don't regularly eat, they will "feel deprived" and maybe drown their sorrows in a bag of Oreo's when no one is looking. Recognize what your one or two "must have" treats are and enjoy them!
*Remember your math: It takes 3600 excess calories to put on a pound, and the same deficit to take one off. Try your best to retain equilibrium during this six-week period. Maybe you won't lose weight, but don't resign to yourself that you will put it on, either. Just keep exercising, and stay healthy to enjoy many more Holidays!
*Take advantage of off-time: Yes, everyone's life is a little busier with gift-buying, office parties, etc. But there are more off-days from work this time of year as well. Take advantage of every day off to get a workout in. I always say, your body doesn't realize if it's Thanksgiving, Christmas, or a random Monday in March. It needs some type of activity every day!
*Mix it up: For runners, cyclists, and other warm-weather athletes, this is the "'off-season." It doesn't mean you exercise less, necessarily, but mix in different things that aren't priorities during your competitive season. As a runner, my last race is usually early November. Over the winter, I'll do some weighted squats and lunges, leg presses, and other "meat and potato" lower- body exercises that are somewhat counter-productive during racing season. It builds muscle in my legs in different ways than running, and I enjoy it!
*Brave the cold: While I am definitely a warm weather person (I'm the one you see running in gloves in May!), exercising outdoors in the winter is invigorating, and burns up more calories (with equal effort) than working out in warm weather. Your body has to expend a lot of energy to stay warm against the elements.
*Hit the weights: Weight-training keeps the bones and muscles strong, as well as the connecting ligaments and tendons. While you're usually not as drenched in sweat as after a good cardio session,
the "after-burn" is longer, so it's also a great way to keep your weight under control. Try to incorporate balance into your strength training, too, by using things like the bosu or stability ball, or by standing on one leg when executing an exercise like the lateral shoulder raise. Not as easy as you'd think!
*Save your calories: If you know Thanksgiving Dinner is going to be a killer, eat light (but don't starve yourself) the day before. Try to exercise on Black Friday morning, before the food has all settled in, and, again, eat lightly the rest of the day. Also, drink a lot of water. By Saturday, your weight should be back to normal.
*Beware the liquid calories: Americans now get 30% of their calories from liquids. Substitute water or club soda for sugared or diet sodas. When drinking alcohol, have one drink, then sip a full glass of club soda before having another. It will cut down your alcohol consumption considerably, saving you calories and the other potential hazards of over-doing it.
*Tips before you feast: Back to the water theme. If you drink three full glasses of water before a big meal, your stomach will have a sense of fullness that will cut down on your appetite considerably. Salad is also filled with water, nutrients, and fiber. A healthy salad before a big Holiday meal will save you calories, not add to it. The acidity and fiber in half a grapefruit will have a similar effect.
*Remember your vegetables: A third of the plate should be covered by something green, nutritionist's always say. Also, opt for the vegetables in the pre-meal snacking. Healthy, and, again, the fibrous content will cut down on your cravings later.
*Don't be a food "martyr": I love stuffing, and I also really enjoy pumpkin pie. I will have both with my Thanksgiving meal. Psychologists dealing with eating issues say that when someone sacrifices on something they really love and don't regularly eat, they will "feel deprived" and maybe drown their sorrows in a bag of Oreo's when no one is looking. Recognize what your one or two "must have" treats are and enjoy them!
*Remember your math: It takes 3600 excess calories to put on a pound, and the same deficit to take one off. Try your best to retain equilibrium during this six-week period. Maybe you won't lose weight, but don't resign to yourself that you will put it on, either. Just keep exercising, and stay healthy to enjoy many more Holidays!
Monday, November 20, 2017
Too Much Television
Scrolling through my files, I stumbled across a column from 2015 by Drs. Oz and Roizen on the health-related problems of watching too much television.
I much prefer the radio to television. It's easier to multi-task to, and, frankly, I usually find it more interesting. Sports, talk radio, or music, it can entertain me all day while I do other things like read, wax my car, work on the lawn, or exercise. My family makes fun of my "old man" Walkman, but it does the job - Rutgers football game,, WFAN, or rock' n' roll.
If I want to modernize, I can go with the Sirius XM with a pair of ear phones, and my son, while landscaping all summer, educated himself with various podcasts all day.
When I do have the television on, I'm usually reading the newspaper while a sporting event drones in the background. The only time I pay attention is an hour of the news after dinner.
Don't get me wrong, the television has it's purpose. When the kids were younger, we'd watch American Idol or Who Wants To Be a Millionaire as a family, and it has it's social bonding elements. The Super Bowl, for example, is a huge holiday, really, with the commonality of the television the gathering force. And who hasn't fallen asleep to football after the Thanksgiving meal?
Still, the article points out that the average American watches five to seven hours of television per day. That's sedentary time, by and large, which slows your metabolism and raises risks for heart disease, diabetes, and colon cancer, according to several studies cited. The risks increase more if your losing sleep to watch more television, as sleep deprivation has ties to both obesity and diabetes.
Snacking in front of the TV makes it even worse. It's often salty or sugary snack food, empty calories, essentially. It's also hard to gauge exactly how much you ate picking out of a bowl. The doctors suggest some cut up vegetables in front of you - keep the chips out of sight.
One suggestion they made for exercise adherence makes sense. If you love Meet the Press on Sunday mornings, make that a time you are at the gym on an elliptical, or at home on the treadmill, watching that show. If its' the local news every night between 5-6, even better! Shower up, and eat dinner at 6:30. You've revved up a healthy appetite, will desire nourishing food, and fed your brain by catching up on the world. And the endorphins released by your workout will make the news slightly less depressing - I hope!
I much prefer the radio to television. It's easier to multi-task to, and, frankly, I usually find it more interesting. Sports, talk radio, or music, it can entertain me all day while I do other things like read, wax my car, work on the lawn, or exercise. My family makes fun of my "old man" Walkman, but it does the job - Rutgers football game,, WFAN, or rock' n' roll.
If I want to modernize, I can go with the Sirius XM with a pair of ear phones, and my son, while landscaping all summer, educated himself with various podcasts all day.
When I do have the television on, I'm usually reading the newspaper while a sporting event drones in the background. The only time I pay attention is an hour of the news after dinner.
Don't get me wrong, the television has it's purpose. When the kids were younger, we'd watch American Idol or Who Wants To Be a Millionaire as a family, and it has it's social bonding elements. The Super Bowl, for example, is a huge holiday, really, with the commonality of the television the gathering force. And who hasn't fallen asleep to football after the Thanksgiving meal?
Still, the article points out that the average American watches five to seven hours of television per day. That's sedentary time, by and large, which slows your metabolism and raises risks for heart disease, diabetes, and colon cancer, according to several studies cited. The risks increase more if your losing sleep to watch more television, as sleep deprivation has ties to both obesity and diabetes.
Snacking in front of the TV makes it even worse. It's often salty or sugary snack food, empty calories, essentially. It's also hard to gauge exactly how much you ate picking out of a bowl. The doctors suggest some cut up vegetables in front of you - keep the chips out of sight.
One suggestion they made for exercise adherence makes sense. If you love Meet the Press on Sunday mornings, make that a time you are at the gym on an elliptical, or at home on the treadmill, watching that show. If its' the local news every night between 5-6, even better! Shower up, and eat dinner at 6:30. You've revved up a healthy appetite, will desire nourishing food, and fed your brain by catching up on the world. And the endorphins released by your workout will make the news slightly less depressing - I hope!
Monday, November 13, 2017
Celebrating Senior Fitness
When I was younger, I exercised to look good, improve athletic performance, and feel good. At 59, well, it's pretty much the same, although with a receding hairline abutting graying hair, the looking good is pretty much shot!
Yes, priorities do change as we age, but the need to move does not. In fact, it's more important to exercise the older we get. Bone strength, balance, flexibility, and prevention of muscle loss are some real good reasons, as well as heart health - lowering blood pressure and sugar levels. Cognitively, too, exercise is perhaps the best defense against dementia!
The National Council on Aging suggests seniors (over 65) should get least 2/12 hours of exercise a week of moderate exercise (walking, bicycling, aqua aerobics, etc), and do strength training twice a week. The strength training can be with free weights (great for balance and independent motion of the arms and legs), machines (easy to use, strength gains), resistance bands (continual tension on the muscles, portable), medicine balls (throwing, rotating and catching), or body weight (modified pull-ups, lunges, step-ups, squats, etc.).
Stretching and balance work (sitting on stability balls, or standing on one leg), should definitely be included. Try to mimic movements you do in life (golf swings, sitting to standing), and mix up the exercises to limit over-use injuries and to keep things mentally and physically fresh.
Water is great natural resistance, and swimming is certainly a tremendous overall workout for any age. The recumbent bike is excellent for the hips and hamstrings, and is protective of the lower back. Elliptical machines burn a similar amount of calories as running (standing, and using major muscle groups), and are easy on the joints. If you're an older runner and your body can still handle it, go for it! Running is hard to pick up in your later years, but it is possible.
If you've been exercising all your life, it's hard to set new records as you age, but if you've been sedentary, you definitely can get the clock moving in the right direction and develop muscles and endurance you may have never had.
The stronger you are as you age, the less dependent you are on others. You can still mow the lawn, rake the leaves, or shovel snow. It's not as much of a chore to lug around grocery bags. Improved balance means more confidence in walking on the snow or ice.
When you exercise, you're also more conscious of your diet. You don't want to have greasy, bloating food before a workout, and you won't feel like it after! The eating naturally becomes healthier, and it's much easier to maintain a healthy weight.
No, you may never look as good as you did in your 30's and 40's - I know I won't! But exercise should be a key component of your life - forever!
Yes, priorities do change as we age, but the need to move does not. In fact, it's more important to exercise the older we get. Bone strength, balance, flexibility, and prevention of muscle loss are some real good reasons, as well as heart health - lowering blood pressure and sugar levels. Cognitively, too, exercise is perhaps the best defense against dementia!
The National Council on Aging suggests seniors (over 65) should get least 2/12 hours of exercise a week of moderate exercise (walking, bicycling, aqua aerobics, etc), and do strength training twice a week. The strength training can be with free weights (great for balance and independent motion of the arms and legs), machines (easy to use, strength gains), resistance bands (continual tension on the muscles, portable), medicine balls (throwing, rotating and catching), or body weight (modified pull-ups, lunges, step-ups, squats, etc.).
Stretching and balance work (sitting on stability balls, or standing on one leg), should definitely be included. Try to mimic movements you do in life (golf swings, sitting to standing), and mix up the exercises to limit over-use injuries and to keep things mentally and physically fresh.
Water is great natural resistance, and swimming is certainly a tremendous overall workout for any age. The recumbent bike is excellent for the hips and hamstrings, and is protective of the lower back. Elliptical machines burn a similar amount of calories as running (standing, and using major muscle groups), and are easy on the joints. If you're an older runner and your body can still handle it, go for it! Running is hard to pick up in your later years, but it is possible.
If you've been exercising all your life, it's hard to set new records as you age, but if you've been sedentary, you definitely can get the clock moving in the right direction and develop muscles and endurance you may have never had.
The stronger you are as you age, the less dependent you are on others. You can still mow the lawn, rake the leaves, or shovel snow. It's not as much of a chore to lug around grocery bags. Improved balance means more confidence in walking on the snow or ice.
When you exercise, you're also more conscious of your diet. You don't want to have greasy, bloating food before a workout, and you won't feel like it after! The eating naturally becomes healthier, and it's much easier to maintain a healthy weight.
No, you may never look as good as you did in your 30's and 40's - I know I won't! But exercise should be a key component of your life - forever!
Wednesday, November 8, 2017
Great Pumpkin 5-K
Every Fall, Mountain Fitness is proud to sponsor the Great Pumpkin 5-K and 1-Mile Walk at Watchung Lake. The race is a benefit for the Watchung Hills Municipal Alliance, and is the type of grass-roots, small-town event that makes running so much a part of the community fabric.
Typically, the race attracts about 100 people, most of whom know each other. "Team Mountain Fitness" is always a big chunk of the participants, and this year we had 20 runners and walkers. The Rutgers Prep cross-country team had a bunch of people running this year, including the men's and women's individual winners. The high school kids brought a good energy, and certainly made the race more competitive!
Held on the first Saturday in November, we've been lucky with the weather, and this year was no different: high 40's, sunny, and little wind. No one, including me, could use the weather as an excuse for a bad performance.
The course starts on Stirling Road, near Water & Wine Restaurant. It winds on the back side of Watchung Lake, before it turns right onto Mountain Boulevard. After a flat, quarter-mile stretch on Mountain, the runners turn right again, up and back down Sunlit Drive.
Sunlit is a long, gradual hill, at it's steepest on the bottom. Whatever time you lose up the hill, you need to make up on the way down. Altogether, Sunlit is a 1.1 mile stretch.
Turning left back onto Mountain, the race ends with a near full lap back around the lake, with the challenging hill on Stirling coming with about a half-mile to go. The final quarter is a slight downhill,
and the finish line is just past Mobus playground. Fairly challenging, but scenic, with the colors of fall around, and flat when your oxygen is just about depleted at the end!
"Team Mountain Fitness" had three age-group gold medalists, and five award winners, overall. My time (22:50), was the exact time I ran last year. It's amazing what two Aleve can do for 59-year old knees!
The runners all get a nice long-sleeve T-shirt, and, of course, free pumpkins. It's the final race on my 2017 calendar, and a good culmination for the running year. If you haven't run it before, please keep the Great Pumpkin 5-K in mind for next year. It's road racing, at it's purest!
Typically, the race attracts about 100 people, most of whom know each other. "Team Mountain Fitness" is always a big chunk of the participants, and this year we had 20 runners and walkers. The Rutgers Prep cross-country team had a bunch of people running this year, including the men's and women's individual winners. The high school kids brought a good energy, and certainly made the race more competitive!
Held on the first Saturday in November, we've been lucky with the weather, and this year was no different: high 40's, sunny, and little wind. No one, including me, could use the weather as an excuse for a bad performance.
The course starts on Stirling Road, near Water & Wine Restaurant. It winds on the back side of Watchung Lake, before it turns right onto Mountain Boulevard. After a flat, quarter-mile stretch on Mountain, the runners turn right again, up and back down Sunlit Drive.
Sunlit is a long, gradual hill, at it's steepest on the bottom. Whatever time you lose up the hill, you need to make up on the way down. Altogether, Sunlit is a 1.1 mile stretch.
Turning left back onto Mountain, the race ends with a near full lap back around the lake, with the challenging hill on Stirling coming with about a half-mile to go. The final quarter is a slight downhill,
and the finish line is just past Mobus playground. Fairly challenging, but scenic, with the colors of fall around, and flat when your oxygen is just about depleted at the end!
"Team Mountain Fitness" had three age-group gold medalists, and five award winners, overall. My time (22:50), was the exact time I ran last year. It's amazing what two Aleve can do for 59-year old knees!
The runners all get a nice long-sleeve T-shirt, and, of course, free pumpkins. It's the final race on my 2017 calendar, and a good culmination for the running year. If you haven't run it before, please keep the Great Pumpkin 5-K in mind for next year. It's road racing, at it's purest!
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