2,000 Calories

  The New York Times had an interesting "Upshot" column today (Dec. 23rd) entitled "What 2,000 Calories Looks Like." It included pictures from of a Cowboy rib eye steak (1690 calories) and martini (230) from Ruth's Chris Steakhouse (my favorite place!); a meal consisting of a big Italian sandwich with mayo (1088 salty calories), along with orange mango juice (250), chips (220, and loaded with sodium), and a chocolate chip cookie (220 simple carbohydrates) from Potbelly, a high-end fast food chain; and a Peanut Butter Caramel Pie shake from Sonic (incredibly, 2090 liquid calories). On the bottom was a picture of what you can eat at home for 2,000 calories, and it seemed like a reasonable day of eating: Yogurt with fruit and nuts (210), toast and jam (85), black coffee (2), a beef stir fry concoction (400), diet soda, water, a plateful of pretzels (220), a pear (100), a dish of chicken and arugula (490), brussel sprouts and squash (200), a glass of wine (120), and a couple of cookies (200).
    The point, is what I've been telling my Fitness Training clients for 20 years: eat at home! Michael Pollan, an author and cook, put it succinctly: "People who cook eat a healthier diet without giving it a thought."
     I'm a case in point. At home, I eat healthy, with plenty of wheat bread, yogurt, nuts, apples, and dates. At a restaurant? Cheeseburger, fries and a beer; or maybe a nice Jersey-style lasagna with garlic bread. Notice the difference? At home, food is my fuel. On the road, food is my pleasure. I eat a lot more meals at home!
    The article correctly points out that the average adult (depending on age and gender) should eat between 1600 and 2400 calories a day. How you get there is up to you!
     

Running and Aging

Marlene Cimons, a 69-year old veteran marathoner and former columnist for Runner's World, wrote an interesting article for the Washington Post entitled "Tale of an Ancient Marathoner." Ms. Cimons had 12 marathons under her belt, and a best of 3:44.49 (in 1982), before toeing the line for the Marine Corps Marathon in Washington this past October. She had not run a marathon in 14 years, but was motivated by the loss of a beloved dog. She ran to raise money from acquaintances for two animal welfare organizations. Previous to undertaking the marathon training, she had lost 30 lbs by changing her eating habits, swimming a mile a day, as well regularly running 5-6 miles, and strength-training. She took her marathon training seriously, building up to five-hour long runs, which was the time she estimated she would be on her feet for the marathon. As many aging runners do, she felt chagrined when other runners, who looked like they were jogging, passed her on those long runs. Marathon day in late-October started out in the 50's, with the temperature rising through the day. Probably from her arduous base of training, she held onto a 13-minute pace for 20 miles before things started breaking down. The balls of her feet began to ache (explanation later), and her looks were pallor enough that a volunteer stopped her and did a brief test to make sure she had an adequate physical capacity to finish the race. Walking most of the last 6.2 miles, Ms. Cimons finished in 6:21.52, nearly 2 3/4 hours slower than her best, but still ahead of 1170 others and 39th amongst 50 in the 65-69 age-group. An analysis: First, finishing a marathon, at any age, is something to be tremendously proud of! As far as her time, I remember marathon legend Bill Rodgers commenting on how hard an effort the marathon was, back when he was winning multiple New York and Boston marathons in sub 2:10.00 pace. "Hey, I'm done in two hours," the self-effacing ex-Olympian said. "How about those people who are out there for five or six hours!" At 56 my times have slowed too, despite a lifetime working in fitness. My best half-marathon was a 1:17 at Jersey Shore when I was about 30. My last? A 1:34, at the Long Branch Half last May, and with all the injuries I've battled since, I would do anything to just match that this year! My marathon best was a 2:43, also at Jersey Shore, in 1981. Now, if I were to attempt another, I'd be happy to break 3:30. Professor Scott Trappe of the Human Performance Labratory at Ball State University, was quoted extensively in Ms. Cimon's article. He explained that the heart becomes smaller as we age, the pumping capacity decreases, total blood volume drops, and blood vessels become less supple (all very logical!). Thus, the amount of oxygen we use during intense exercise (our V02 Max) decreases. We lose muscle as as we age (another thing I'm noticing), and, a fact I wasn't aware of, we lose fat on the balls of our feet, which results in more running pain and injury (as Ms. Cimons, at 20 miles, would attest to!
      The good news: running slows the effects of aging. There is data that that 80-year olds who exercise regularly have cardiovascular systems that look like 40-year olds. Or, as Professor Trappe says, "From an exercise standpoint, 80 is the new 40!"
      Okay, I guess we'll keep plugging, then!  

Exercise and Multiple Sclerosis

As readers of the blog know, "Team Mountain Fitness" is an annual participant in the Multiple Sclerosis Society's "Coast The Coast" Bike Tour every May. We're proud to say, we have raised thousands of dollars in the fight against this mysterious disease. Multiple Sclerosis is disease of the central nervous system that affects about 2.3 million people worldwide, according to the Multiple Sclerosis Society. It is rarely fatal, but can be debilitating, with symptoms ranging from tingling, numbness, and fatigue to blindness and paralysis. There are some people who go through life without realizing they have MS, but most times symptoms become evident in early adulthood. Untreated, it is usually progressive, although some times people can have symptoms that never worsen. Obviously, there are some drugs that lessen the severity of MS symptoms, and many people swear by the holistic approach of dietary changes and supplements. Loss of balance is a key component of MS symptoms, thus working on balance is a necessity when designing an exercise program for a client with MS. Work on balance disks, BOSU balls, or simply standing on one foot are all things that can be incorporated. As far as cardio, the element of balance should also be emphasized. Biking outdoors, for example, is preferable to a stationary bike. Try to do the elliptical or Stairmaster without holding on, or with as little hand pressure as possible. Circulating the blood is important (as it is for everyone), and strength training is crucial, too. The sturdier your structure, the less likely you are to suffer falls, and your body is stronger to withstand them. Memory issues can also be caused by Multiple Sclerosis. Keep your brain engaged through reading and mind exercises like crossword puzzles. The MS Bike Ride is one of the inspiring days of the year for the folks at Mountain Fitness. What would be even greater is not having the need for it!

First Time Gym Mistakes

With January approaching, many sedentary people will courageously take that tentative step into a health club for the first time. As a club owner for 16 years, and with gym experience for over 25, here are some things to avoid, in hopes of staying healthy and fit for the long-term. 1. UNREALISTIC EXPECTATIONS: Many people are unduly influenced by shows like "Biggest Loser," where obese, sedentary people drop 50 or more pounds. The average person doesn't realize that these people are exercising all day long; with a trainer, medical staff, and nutritionists, and don't have the burden of a full-time job, or the temptations and lifestyle of home. To expect anything near those results is very unrealistic! 2. LEARNING ON THEIR OWN: Learning to exercise is like learning to drive: relatively easy, but very risky without any instruction. Get a Physician's clearance before starting anything, and make sure you join a club that offers a full orientation (no sales pitch or strings attached) with a Certified Personal Trainer. That trainer, or someone else, should be available for follow-up questions and to check your progress. 3. FOLLOWING A GYM BUDDY: Often, beginning exercisers are encouraged to start by a more experienced friend. While this is certainly a positive, following their workout may not be. You have to remember, your friend may have much more experience in the gym and can handle a larger workload. Trying to keep up on something explosive like squat jumps or lunges is really inviting injury. 4. BEING AFRAID TO ASK QUESTIONS: Many gyms can be intimidating. Often, there is no orientation, or the person feels left alone after their introduction to the equipment. Doing an exercise wrong, particularly when working with free weights, can do more harm than good. Break up the staffer's conversation behind the desk and ask a question! That's what the employees are there for. 5. STICKING TO ONE ROUTING WITHOUT CHANGE: there is no perfect exercise. Your body benefits most from a mix of cardiovascular and strength-training, along with balance and flexibility work. Doing one thing repetitively can get stale quickly: the body stops improving and the mind gets bored. Try to mix in three different cardio machines in the course of a week, and switch between machines, bands, free weights, and body weight exercises for strength training. Use the stability and BOSU balls for balance work, and don't forget your stretching. All exercise has a benefit, and the worst thing is not starting at all. But these tips should help a beginning exerciser learn good habits and continue on for the long term! Ed Halper has a Master's degree in Education (concentration in Physical Education) from Trenton State College (1991), and is a Certified Personal Trainer through SCW. He has worked in the fitness field for nearly 30 years.

Watchung Hills Municipal Alliance Run 2014

Those looking to enjoy some fall foliage and engage in a small, hometown race can find it in the annual Watchung Hills Municipal Alliance 5-K Run, benefiting Drug Education programs in area schools. Starting and finishing around the bucolic Watchung Lake in Somerset County, the race usually has a field of less than 100 runners, most of them the same, year-after-year. The race has a long sloping uphill and downhill section on Sunlit Drive in Watchung, and a short but challenging hill near the end, on Stirling Road. "Team Mountain Fitness" had about 15 participants in the race this year, myself included. The race date has varied, but this year was held on Sun., Oct. 23rd. It was one of the first true fall days in New Jersey, a brisk 50 degrees at race-time, with a blustery but manageable wind. Running my first race since tearing my right meniscus this summer, I made sure I warmed up over a mile before the start, to loosen up the sore right leg. I also prepped with two Aleve in the morning. Not sure of what to expect, I took it out hard at the flat start, knowing the hills (both up and down) are the roughest on the knees. With a field of about 50, I was in fourth or fifth place in the early going, close enough to the lead to keep me motivated. The first mile marker is halfway up Sunlit, on the steepest part of the race. I think my watch read a disappointing 7:06, but at least I was running without much knee pain. As I've gotten older (my 56th birthday was in September), 5-K's have become more and more of an anaerobic sprint. I basically start at near full-out pace, and just try to maintain it throughout. Let's face facts: my heart-rate max (now 166) and spring in my legs have dropped at about an equal amount through the years, and I just have to be in oxygen debt all the way to have any respectable showing. Strategy? Run as hard as your body allows! With that in mind, I put injury concerns aside, and tried to push the downhill on the second mile to get a decent split. By now alone in fourth place, with no one right in back or front, I passed the two mile mark in 13:50. Now, it was just about maintaining solitary focus. I tried to take advantage of a 1/4 mile flat straightaway on the Mountain Blvd. side of the Lake, and, gasping, pushed as hard as I could up the hill past Water and Wine restaurant. The final 1/4 mile is flat to downhill, and is well-committed to memory from years of running this race, and practicing along the course. Although about a minute slower than my best this year, I was not disappointed to pass the finish line in 21:46, knees still intact! There was a lot of post-race comradeship and picture-taking, and nearly everyone involved got some type of age-group medal. Add in a nice long sleeve T-shirt and some late-morning sunshine peaking through the tall trees - it was good to be able to run and enjoy the low-key charm of the Alliance 5-K!

Running Through Injury

I am running (hobbling) through knee pain! What started as an annoying tightness in both knee-caps early this summer, segued into a torn meniscus in the right knee in August, which was treated with cold laser therapy. Three weeks of swimming and light elliptical followed, before running (ever so gingerly) on the track and gravel paths. Foam rollers and stretching, as well as ice and Aleve followed every run. I've ventured out on the roads since then, even though the difference in surface pounding is noticable. I've also tried some 400-meter repeats, but I'm sure anyone who saw me out on the Watchung Hills track was wondering what that gimpy middle-aged guy was attempting to do! Yesterday, I completed my first hill workout since the injury, and my six-mile tempo runs (unbelievably) have been at the same pace I was doing pre-meniscus tear. The first mile is always a totally painful near-limp. Then the 56-year old legs gradually loosen, and by three miles, I'm usually able to think of something other than my throbbing knee-caps! Going down stairs has gotten more manageable, although I'm still staying away from weighted step-ups and lunges at the gym. The swelling has gone away significantly, but not disappeared, yet. Part of my recovery issue is my profession. I usually train about six clients a day, and like to join in on the walking lunges in the parking lot and "prisoner squats" inside the gym. And then, of course, I have to get my own workout in as well! The upright bike was impossible for me when I first got injured, with the downward force creating too much pressure. I know I'm getting better, because I've been able to resume that cross-training mode. I tried the rower just after the meniscus tear, and the flexion on the knee was not a good idea. I think I can get back to that soon, as well. My real test will be my first 5-K since the injury: the Watchung Hills Municipal Alliance 5-K on Oct. 19th, at Watchung Lake. Many members of our club are entering, and it's usually my last race of the Fall, before the cold weather sets in. Last year, I was battling a groin strain, and struggled through in 21 minutes and change. The year before that, it was an achilles issue...This year, meniscus tear..next year, something else, I'm sure!

Avoiding Dementia

Dementia. The word, itself, is ominous and scary. Living with it, or being a care-giver for a dementia patient, is a true nightmare. We all know someone who's had it. What can you do to not get this dreaded illness? First, a recent syndicated article by Drs. Mehmet Oz and Mike Rotzen pointed out that 25% of Americans have a gene mutation known as APOE4 that increases your dementia risk.So, even if you do everything "right," there is a chance anyone can get dementia. That being said, let's focus on the lifestyle changes that can lessen your risks. First, is to learn to manage stress. Easier said than done, especially here in New Jersey, I think! However, try to compartmenatlize life's challenges, and not make it all-consuming. Often, back and neck pains are stress-related, and of course, heart problems can be triggered by it, too. Find out what is good and relaxing for your mind, whether it's reading a book on the back porch or the daily newspaper. Socializing is important in retaining brain health - connect or re-connect with family and friends, and try to get out and interact every day (Not only by computer!) Just as importantly, get some exercise. Drs. Oz and Rozen point out that people who are physcially fit in middle-age are 35% less likely to develop Alheimer's disease later on. Walking, preferably with the sights and sounds of the outdoors, is great, and an exercise class or health club memebership adds that social element mentioned above. Brain power can actually be increased up into our 80's! Eat a Mediterranean-type diet. Whole grains, cold-water fish, olive oil and nuts, and a lot of fruit and vegetables. Supplement it with flax-seed or Omega 3 fatty acids for increased heart health. Reduce your risk factors. No smoking and limited alcohol. Visit your physician regularly and try to watch for the "silent killers" of high blood pressure, high LDL cholesterol, and diabetes. All of these damage blood vessels that carry blood and oxygen to the brain. This inceases your chances of both dementia or stroke! Try new things to stimulate your brain. An adult-ed class, learning a new language, or a musical instrument (hard as it may be!), are examples of expanding our minds in different directions. Activities that stiimulate the brain in this way during middle-age can stave off dementia for three to eight years, studies say. Don't get caught up in the past, don't let depression get the best of you, interact with friends and family, and exercise. A simple formula to keep your brain healthy for many years!