Weights, cardio, or both?

 When people join our health club, one of the most common questions I get is: should I lift or do the cardiovascular machines?
    The answer, obviously, is both, and the percent you do of each depends upon your health history, goals, and individual tastes.
    *If you want a healthier heart, put more emphasis on cardio. You need to raise your heart rate to about 60% of it's max (220-your age is your theoretical max) to start achieving benefits to your heart and lungs. While that can be done through strength training (ask anyone after a set of 20 burpees!), it is easier to achieve and sustain on a machine like the treadmill, bike, or elliptical.
   *If a stronger structure is your desire, put more emphasis on lifting. The weight-bearing impact of traditional exercises like bench press, squats, or lat pulldown are excellent ways to build up your bones, and strengthen surrounding tendons and ligaments. Post-menopausal women are particularly susceptible to bone loss, which makes strength-training all the more important.
   *To burn a maximum amount of calories, do about a 50/50 mix. Intensity is the key here. An intense 45-minute weight workout will burn more calories than a comparable time on the treadmill or elliptical, if you are going at a pace where you can hold a conversation the whole time. And, of course, the opposite is true as well. If most of your weight-training time is spent talking football or plans for the weekend, you are not burning many calories during the session, and won't be working hard enough for a sustained "after-burn."
   While I certainly sweat more doing an intense run rather than the weights, strength-training will keep the body burning calories at a higher rate for up to six hours afterward. With cardio, the extra calorie burn lasts about three hours. Plus, the higher percent of muscle you have in your body, the more calories you burn at rest!
  *To prevent over-use injuries, it's best to alternate days. Try cardio on Monday and Wednesday, weights on Tuesday and Thursday, and a mix of short sprints and body weight exercise on Friday. While you are exercising five days straight, you are limiting the repetitive pounding of doing only one activity. Another tip: mix up the cardio machine you do every day, and alternate between machines, free weights and resistance bands or medicine balls on your lifting days.
 *Let your mood decide. If I'm in a down or reflective mood, I feel the cardio can bring me up, mentally. When I'm feeling positive and energetic I can hit the weights that much harder.
  *Depending on your time allotment, you can combine both in one workout. If you have only three days a week to workout, but can spare at least an hour, try doing the weights and your running or biking in one session. I always like to do the weights first -  that way I'm not afraid to hold back when I'm doing my cardio. Other people like doing the cardio first, as it loosens up their body, and the lifting goes that much smoother. I always tell people, "whatever your priority is, do that first." Studies have shown that doing cardio in the beginning results in a slightly higher calorie burn, but again, it's all dependent on how hard you work.
   The most important thing is to do some type of exercise. The best exercise is one that you enjoy and will continue to do. Learn all the new things at a gym so you have some variety to choose from, and get to it!

 
     
     

In Defense of February

    For runners (and sports fans), February is always considered the dreariest month. Very few racing opportunities, ice covering the streets, and Arctic temperatures.
    But, like anything else, February running is what you make of it. Years ago, when I worked evenings, I ran outside almost all winter, taking advantage of the sunlight and reduced traffic of the mid-morning hours. A few layers of sweatshirts, and two pairs of gloves, and I was okay. Speed work was not really an option, but it was always a good time to build up or retain a mileage base.
    Now that I'm working during the day, most of my February running is on the treadmill. The "Dreadmill" is not the most exciting thing by any means, and the endorphin release does not come close to enjoying the outside and scenery. But there are ways to make it bearable, and it's a very efficient tool for speed work and pacing. Frankly, I find it tough to do long intervals on my own on the track, where on the treadmill, I can reel off mile or two-mile repeats.
    Distance running is much easier and enjoyable outside, but mentally, enduring a nine or ten-mile run on a treadmill is perfect mental preparation for the repetitiveness of a marathon. Try my favorite treadmill distance run: marathon pace during the programming, and then bumping it up one mile per hour (say, 7.0 to 8.0) during the commercials. You can even increase each commercial by .1, if you dare. Be prepared to be running out of breath for five to six-minute segments every 15 minutes or so (more, during most sporting events!).
  You also know, when the calendar hits February, the Spring races are not far off. So. you can visualize, say running the boardwalk at the end of the Long Branch Half, or down College Avenue at the finish of the Unite Half-Marathon in New Brunswick every April.
   Mid-winter is also a great time for cross-training on the elliptical, rower, or bike (I try to mix in all three), and for strength-training.
   Work through the winter blahs, and think ahead: Spring is right around the corner!
        .      

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!