Flexibility Stretching
Flexibility is a huge part of functional movement and of improved performance. Technically speaking, flexibility is defined as the range of motion possible surrounding a particular joint.
It is important to maintain good flexibility in your various joints. Not only will inflexibility increase the risk for injury for the joint and the muscle, but limitations of movement affects both performance and musculoskeletal health.
Years ago, it was thought that stretching prior to exercise was a great deterrent to injury, however, now we know that you should not stretch a muscle that hasn’t been sufficiently warmed up with exercise or vigorous activity. For most that means, stretching before a workout is a bad idea. In fact, today, numerous studies support the fact that stretching is actually most beneficial after a workout. We now know, for certain, that it is important to elongate a muscle only after it has been placed under contraction, as we do when we lift weights and go out for a walk. Another benefit to stretching post exercise is our need to relax and recover after a workout.
Here are the points to remember in order to best incorporate stretching into our daily lives:
1. Most studies support that you need to stretch most every joint in your body three or more times per week to maximize optimal range of motion.
2. We recommend that you stretch the muscle and supporting tissue only when the muscles are warm. Therefore, the best time to stretch and increase your range of motion is right after you exercise or have been physically active for a period of time. Avoid stretching a cold muscle as this will increases your risk for injury.
3. When you are stretching it is very important to stay in proper alignment and as you stretch go to a mildly elongated point and hold. Never push the stretch to the point of pain. Allow the neurological messaging to occur between the muscle and brain for about 10-30 seconds and then you can take the stretch a bit further. The stretch should be performed in a gently, fluid and slow progressive way. Avoid ballistic/bounce stretching of a muscle or muscle group as this can increase potential tears or strains.
4. Finally, make sure you are breathing through the stretch. The muscles need the oxygen and this helps the circulation process as well.
Keep in mind you can stretch almost anywhere and anytime, the benefits are immediate and long-lasting. So let’s all stand up and reach for the stars! Hold it….breath….relax!
We want to encourage you to incorporate different stretches throughout your day…keep the circulation going and the joints limber.
Friday, November 5, 2010
75 Days to Change - 53 Days to Go!
Aerobics
A note of critical importance when considering the human “aerobic” condition, is that as we age and or increase our exercise level, our body has a new, higher demand for oxygen.
Regardless of age, the benefits of aerobic exercise seem to be limitless. Whether you are an Olympic athlete or a housewife you can benefit greatly from regular aerobic activity. It’s a given fact that body composition changes with regular exercise. Aerobic exercises, however, burns fat faster than any other type of exercise. Body fat goes down, muscle mass goes up, resting heart rate goes down, cardio capacity goes up, bone density improves and metabolism in the form of resting energy expenditure improves which means we have the capacity to burn more calories at rest.
We also know from a weight management stand point that the appetite is suppressed when engaging in regular aerobic activities. The calorie burning effect of regular aerobic exercise allows for increased daily calorie intake. When Lance Armstrong was training for the Tour de France he would consume 6,000+ calories a day. He was not worried about gaining weight; he had to produce enough aerobic energy to sustain his daily cycling challenge.
Weight-bearing aerobic activities like walking and jogging are also important and help to build the skeletal system. These activities help reduce the risk for osteoporosis and other bone deficiencies.
Cardiovascular training also has been shown to increase the sensitivity of cells to insulin. It is critical for a type 1 and type 2 diabetic or a person with metabolic syndrome to exercise aerobically.
Since cardiovascular disease is still the number one killer and we know that aerobic activities strengthen the heart, it goes without saying that a person with coronary artery disease would benefit from regular aerobic exercise. High blood pressure, high cholesterol, obesity, increased HDL, decreased LDL and arthritis improvement are more reasons to engage in regular aerobic exercise.
To benefit from aerobic training you must elevate the heart rate to your individual training zone or at a perceived exertion level. Let us explain. The best formula to determine your training zone is the Karvonen Formula.
Training Heart Rate:
-maximum heart rate
-resting heart rate
X desired intensity (50-85%)
+resting heart rate
For Example: What is the training heart rate for a 40 year old with a resting heart rate of 80 bpm at 70% intensity?
220-40 (age )= 180 (maximum heart rate)
180 (MHR) – 80 (RHR) = 100 (heart rate reserve)
100 x 0.70 (70% intensity) =70
70 + 80 (RHR) = 150 (Target HR at 70%)
There are certain aerobic factors that are either genetically wired or predetermined by early childhood activities or by the presence of limiting diseases such as chronic obstructive pulmonary disease ( COPD), bronchitis and asthma. The remainder of aerobic efficiency and cardiovascular conditioning can be highly influenced by supplementation. In reality for activity lasting more than a minute or so, your muscle functioning is only as good as your body’s ability to fuel it aerobically. The Vigorous Life aerobic formula has been created to quickly and efficiently impact exercise performance.
Vigorous Life aerobic formula contains Vitamin T, Dimethylglycine (DMG), Choline Bitartrate and Glycine. It would take an entire book chapter to discuss the biochemical mechanisms behind Vigorous Life. Rather than learning all that, you can simply take two capsules before your daily workout or anytime during the day when you normally feel tired and experience the fantastic difference this product makes in your life. Completely natural and safe nutrient based Vigorous Life by Pure Chemistry MD is the way to go for anyone engaging in aerobic exercise or vigorous activities or lifestyle of any kind.
Vigorous Life aerobic formula is available at Curves. Ask of it at the desk. One bottle of 60 capsules is $30.
A note of critical importance when considering the human “aerobic” condition, is that as we age and or increase our exercise level, our body has a new, higher demand for oxygen.
Regardless of age, the benefits of aerobic exercise seem to be limitless. Whether you are an Olympic athlete or a housewife you can benefit greatly from regular aerobic activity. It’s a given fact that body composition changes with regular exercise. Aerobic exercises, however, burns fat faster than any other type of exercise. Body fat goes down, muscle mass goes up, resting heart rate goes down, cardio capacity goes up, bone density improves and metabolism in the form of resting energy expenditure improves which means we have the capacity to burn more calories at rest.
We also know from a weight management stand point that the appetite is suppressed when engaging in regular aerobic activities. The calorie burning effect of regular aerobic exercise allows for increased daily calorie intake. When Lance Armstrong was training for the Tour de France he would consume 6,000+ calories a day. He was not worried about gaining weight; he had to produce enough aerobic energy to sustain his daily cycling challenge.
Weight-bearing aerobic activities like walking and jogging are also important and help to build the skeletal system. These activities help reduce the risk for osteoporosis and other bone deficiencies.
Cardiovascular training also has been shown to increase the sensitivity of cells to insulin. It is critical for a type 1 and type 2 diabetic or a person with metabolic syndrome to exercise aerobically.
Since cardiovascular disease is still the number one killer and we know that aerobic activities strengthen the heart, it goes without saying that a person with coronary artery disease would benefit from regular aerobic exercise. High blood pressure, high cholesterol, obesity, increased HDL, decreased LDL and arthritis improvement are more reasons to engage in regular aerobic exercise.
To benefit from aerobic training you must elevate the heart rate to your individual training zone or at a perceived exertion level. Let us explain. The best formula to determine your training zone is the Karvonen Formula.
Training Heart Rate:
-maximum heart rate
-resting heart rate
X desired intensity (50-85%)
+resting heart rate
For Example: What is the training heart rate for a 40 year old with a resting heart rate of 80 bpm at 70% intensity?
220-40 (age )= 180 (maximum heart rate)
180 (MHR) – 80 (RHR) = 100 (heart rate reserve)
100 x 0.70 (70% intensity) =70
70 + 80 (RHR) = 150 (Target HR at 70%)
There are certain aerobic factors that are either genetically wired or predetermined by early childhood activities or by the presence of limiting diseases such as chronic obstructive pulmonary disease ( COPD), bronchitis and asthma. The remainder of aerobic efficiency and cardiovascular conditioning can be highly influenced by supplementation. In reality for activity lasting more than a minute or so, your muscle functioning is only as good as your body’s ability to fuel it aerobically. The Vigorous Life aerobic formula has been created to quickly and efficiently impact exercise performance.
Vigorous Life aerobic formula contains Vitamin T, Dimethylglycine (DMG), Choline Bitartrate and Glycine. It would take an entire book chapter to discuss the biochemical mechanisms behind Vigorous Life. Rather than learning all that, you can simply take two capsules before your daily workout or anytime during the day when you normally feel tired and experience the fantastic difference this product makes in your life. Completely natural and safe nutrient based Vigorous Life by Pure Chemistry MD is the way to go for anyone engaging in aerobic exercise or vigorous activities or lifestyle of any kind.
Vigorous Life aerobic formula is available at Curves. Ask of it at the desk. One bottle of 60 capsules is $30.
75 Days to Change - 55 Days to Go!
What is Exercise?
There are three basic ways to think about movement of the body: flexibility, aerobic and anaerobic.
Flexibility exercises help increase range of motion of a joint and is based in stretching. The outcome is intended to improve the functional movement of the muscles and connective tissue to enhance optimal performance.
Aerobic exercises, by definition, are rhythmic in nature and are sustained, continuous movements. The term aerobic means with oxygen and this simply supports the fact that the body can produce energy at the same rate energy is being used. Therefore, the activity can be done over an extended amount of time. Some aerobic activities include cycling, walking, running, jumping rope and swimming. Aerobic activities strengthen the cardiovascular systems in the body: heart, lungs and vascular system.
The third category of physical movement is anaerobic. Anaerobic means without oxygen and simply means that the body cannot produce enough energy through the oxygen delivery systems to sustain this type of movement over long periods of time. So think about anaerobic activities like weight lifting and sprinting; you can only bench press a weight for a short period of time or you can only run at top speeds for short periods of time before you become exhausted and need to stop. Anaerobic exercise is used to increase the capacity of the muscles to perform greater work.
The goal will be to engage in all three physical types movement daily. Your core workout should be Curves AT LEAST three times a week, where you get all three types of movement; aerobic, strength training/anaerobic, and stretching/flexibility. There are ways to move aerobically at home doing housework and yard work, and anaerobic ways to move by lifting groceries, moving furniture or physical labor. You can even engage in stretching activities in the chair in your office or stretching between chores at home.
Bottom line, exercise aerobically, anaerobically and stretch every day. Use your journal to not only record what you are consuming in terms of nutrition but also record the ways you are staying physically active inside and outside the gym.
There are three basic ways to think about movement of the body: flexibility, aerobic and anaerobic.
Flexibility exercises help increase range of motion of a joint and is based in stretching. The outcome is intended to improve the functional movement of the muscles and connective tissue to enhance optimal performance.
Aerobic exercises, by definition, are rhythmic in nature and are sustained, continuous movements. The term aerobic means with oxygen and this simply supports the fact that the body can produce energy at the same rate energy is being used. Therefore, the activity can be done over an extended amount of time. Some aerobic activities include cycling, walking, running, jumping rope and swimming. Aerobic activities strengthen the cardiovascular systems in the body: heart, lungs and vascular system.
The third category of physical movement is anaerobic. Anaerobic means without oxygen and simply means that the body cannot produce enough energy through the oxygen delivery systems to sustain this type of movement over long periods of time. So think about anaerobic activities like weight lifting and sprinting; you can only bench press a weight for a short period of time or you can only run at top speeds for short periods of time before you become exhausted and need to stop. Anaerobic exercise is used to increase the capacity of the muscles to perform greater work.
The goal will be to engage in all three physical types movement daily. Your core workout should be Curves AT LEAST three times a week, where you get all three types of movement; aerobic, strength training/anaerobic, and stretching/flexibility. There are ways to move aerobically at home doing housework and yard work, and anaerobic ways to move by lifting groceries, moving furniture or physical labor. You can even engage in stretching activities in the chair in your office or stretching between chores at home.
Bottom line, exercise aerobically, anaerobically and stretch every day. Use your journal to not only record what you are consuming in terms of nutrition but also record the ways you are staying physically active inside and outside the gym.
Wednesday, November 3, 2010
75 Days to Change 59 Days to Go!
Understanding fueling better through the Stop and Go Method.
We’ve discussed the need to break down huge change into a series of smaller changes. Over the first ten days we discussed each of the major food fuels and how they work for improving fitness, health and performance. Today, we wanted to review some of the major points and put them into a simple, working system. It is really as simple as STOP doing that and GO do this.
You will remember the big three food fuels being protein, carbohydrates and fats. You learned that all three food fuels are useful; they only become bad when used in excess. Find a proper balance in the food fuels and you will lose body fat in a healthy and efficient manner.
The good news is that science and experience has shown us that there are excellent general parameters for how much of each type of fuel should be utilized by people looking to lose body fat through exercise and proper food selection. A sensible starting goal would be the following calorie percentages: 30-40% percent protein, 35-40% carbohydrates and 20-25% fat.
Coincidentally, the Curves Weight Management Plan is laid out with these percentages. We will be offering these classes again, free of charge. Watch for times and dates here in the blog and posted in the circuit.
Knowing the goal is important but it is equally important that you are aware of the main mistake people make in their daily eating (even while dieting) which is to consume far more carbohydrate calories than protein calories. Don’t let that happen to you, especially before and after exercise when protein is most critical. Think proportion. Think balance.
On the blackboard, all carbohydrates contain the same number of calories, about 4 per gram. But the fact is your body is not a blackboard. For us, as living energy systems, all carbohydrates are not created equally. The important fact for you to understand is that it is very difficult, if not impossible, for anyone to shape their body if they are relying on high glycemic foods for fuel. Worse, people who are overweight to begin with are normally more hypersensitive to the high glycemic carb foods!
To make the concept of glycemic load simpler, we’ve introduced you to the traffic light analogy with all the common carbohydrate containing foods listed as either green light, yellow light or red light foods. We’ve posted this in the club. Look for it just past the entry.
So as a summary, for all you folks who are highly serious about your eating programs, it is as easy as STOP and GO –
STOP relying on too many high glycemic carbohydrates and GO work on eating more protein in a balanced food fuel approach.
To help support the fueling process we carry Pure Chemistry supplements perfect for the STOP and GO concept. Why supplements? We live in a rapidly changing world. Everyone wants to see results instantly…or sooner. The principles we outlined in the first ten days when practiced consistently, lead to great change. But that change takes time and many of you are not that patient. The supplements will speed you to your desired change and make you a lot happier in the process.
The GO product is called Cacao Wow and is a metabolic enhancer that naturally assists you in super charging the changes to lead to results FASTER than would otherwise be expected. Not only that, but Cacao Wow is metabolic support for the changes. It will enable you to actually feel better and more energetic while you trim down the unnecessary and unwanted fuels. And with 21 times the antioxidants than green tea, it really supports your heart.
If you’re wondering if Cacao Wow will help you, you can test yourself right now. Take this simple quiz. If any of the statements seem true of you, we definitely suggest that you take Cacao Wow to help you on your journey.
1. You completed reading the first ten days of the 75 Days to Change and were frustrated that you couldn’t have completed it in 5 days or less. If so, you are impatient for change and this product will help you to get thinner and fitter, faster. Go for it.
2. You have problems staying on diets for more than 2 weeks because you don’t see changes occurring fast enough or because the diets deplete your energy and change your mood. If this is you, take the product.
3. You know you are going to “cheat” on any diet more often than you’d like and you want to make sure that the cheating doesn’t slow your diet progress. If so, consider the Cacao Wow as cheating insurance.
Best yet, as powerful it is, it is really easy to use. Here are the incredibly simple directions: Take Cacao Wow in the morning, before exercise or anytime you feel the need for a little extra drive in your day.
It’s that simple.
We’ve discussed the need to break down huge change into a series of smaller changes. Over the first ten days we discussed each of the major food fuels and how they work for improving fitness, health and performance. Today, we wanted to review some of the major points and put them into a simple, working system. It is really as simple as STOP doing that and GO do this.
You will remember the big three food fuels being protein, carbohydrates and fats. You learned that all three food fuels are useful; they only become bad when used in excess. Find a proper balance in the food fuels and you will lose body fat in a healthy and efficient manner.
The good news is that science and experience has shown us that there are excellent general parameters for how much of each type of fuel should be utilized by people looking to lose body fat through exercise and proper food selection. A sensible starting goal would be the following calorie percentages: 30-40% percent protein, 35-40% carbohydrates and 20-25% fat.
Coincidentally, the Curves Weight Management Plan is laid out with these percentages. We will be offering these classes again, free of charge. Watch for times and dates here in the blog and posted in the circuit.
Knowing the goal is important but it is equally important that you are aware of the main mistake people make in their daily eating (even while dieting) which is to consume far more carbohydrate calories than protein calories. Don’t let that happen to you, especially before and after exercise when protein is most critical. Think proportion. Think balance.
On the blackboard, all carbohydrates contain the same number of calories, about 4 per gram. But the fact is your body is not a blackboard. For us, as living energy systems, all carbohydrates are not created equally. The important fact for you to understand is that it is very difficult, if not impossible, for anyone to shape their body if they are relying on high glycemic foods for fuel. Worse, people who are overweight to begin with are normally more hypersensitive to the high glycemic carb foods!
To make the concept of glycemic load simpler, we’ve introduced you to the traffic light analogy with all the common carbohydrate containing foods listed as either green light, yellow light or red light foods. We’ve posted this in the club. Look for it just past the entry.
So as a summary, for all you folks who are highly serious about your eating programs, it is as easy as STOP and GO –
STOP relying on too many high glycemic carbohydrates and GO work on eating more protein in a balanced food fuel approach.
To help support the fueling process we carry Pure Chemistry supplements perfect for the STOP and GO concept. Why supplements? We live in a rapidly changing world. Everyone wants to see results instantly…or sooner. The principles we outlined in the first ten days when practiced consistently, lead to great change. But that change takes time and many of you are not that patient. The supplements will speed you to your desired change and make you a lot happier in the process.
The GO product is called Cacao Wow and is a metabolic enhancer that naturally assists you in super charging the changes to lead to results FASTER than would otherwise be expected. Not only that, but Cacao Wow is metabolic support for the changes. It will enable you to actually feel better and more energetic while you trim down the unnecessary and unwanted fuels. And with 21 times the antioxidants than green tea, it really supports your heart.
If you’re wondering if Cacao Wow will help you, you can test yourself right now. Take this simple quiz. If any of the statements seem true of you, we definitely suggest that you take Cacao Wow to help you on your journey.
1. You completed reading the first ten days of the 75 Days to Change and were frustrated that you couldn’t have completed it in 5 days or less. If so, you are impatient for change and this product will help you to get thinner and fitter, faster. Go for it.
2. You have problems staying on diets for more than 2 weeks because you don’t see changes occurring fast enough or because the diets deplete your energy and change your mood. If this is you, take the product.
3. You know you are going to “cheat” on any diet more often than you’d like and you want to make sure that the cheating doesn’t slow your diet progress. If so, consider the Cacao Wow as cheating insurance.
Best yet, as powerful it is, it is really easy to use. Here are the incredibly simple directions: Take Cacao Wow in the morning, before exercise or anytime you feel the need for a little extra drive in your day.
It’s that simple.
Tuesday, November 2, 2010
75 Days to Change - 60 Days to Go!
The “skinny” on Fat
Recently we discussed two of the three main food fuels: protein and carbohydrates. Fat is the third important food fuel and that is what we are discussing today.
Fats are food fuels that belong to a group of substances called lipids, and may come in liquid or solid form. Fat provides 9 calories of energy per gram, more than twice the number provided by carbohydrates or protein. On average, individuals stores between 30-50 times the energy in fat as they do in carbohydrates, which makes fat a very important fuel source.
While we tend to think of fat as “bad,” fat is absolutely necessary for good health. Aside from its energy producing capability, fat cells help insulate the body and helps the body absorb fat soluble vitamins such as A, D, E and K. Further, fat is important for maintaining healthy skin and hair and maintaining optimal cell membrane function.
Fat also provides the essential fatty acids, linoleic and linolenic acid, which are not made by the body and must be obtained from foods. These essential fatty acids play important roles in controlling inflammation, in clotting blood, and in brain development, especially during the first 24 months of life.
The main distinction in fat is saturated fat and unsaturated fat. Saturated fats are the primary cause of high LDL or “bad cholesterol.” Too much saturated fat increases the likelihood of heart disease, cancer and obesity. Saturated fats are found in animal products such as fatty meats, butter, cheese, whole milk and ice cream and some vegetable oils.
Unsaturated fats don’t have the negative effects on blood cholesterol when substituted for saturated fats. Examples of unsaturated fats are monounsaturated fats such as olive and canola oil and polyunsaturated fats such as fish or corn oil. Remember though, while unsaturated fats are better for you than are saturated fats, unsaturated fats still have a great many calories, so you must be mindful in limiting their consumption.
One final type of fats that you should be aware of are trans fatty acids. A trans fat is classified as an unsaturated fat with trans-isomer fatty acid. Trans fat comes from adding hydrogen to oil in order to harden it. This process is called hydrogenation and results in hydrogenated fats or partially hydrogenated fats. Trans fat can both raise your “bad” cholesterol and lower your “good” cholesterol. Consuming trans fat is linked to coronary heart disease, inflammation, increased triglycerides and cancer. Health authorities all over the world recommend that you limit your trans fat intake to trace amounts. Read labels carefully to reveal the partially hydrogenated process. Trans fatty acids are found in fried foods, baked goods, processed foods and margarines and should definitely be avoided.
When it comes to fat, the best advice we can give anyone is to choose foods that are low in fat such as whole grains, fruits, and vegetables or choose lean, protein-rich foods such as soy, fish, skinless chicken, lean meats and fat-free dairy products. Another simple trick is to avoid commercial goods containing high amounts of simple carbohydrates as they often contain high fat content as well.
Further, when ingredients are listed on the labels please pay careful attention and choose products lower in fat content and avoid saturated fat, trans fatty acids or hydrogenated or partially hydrogenated fats as much as possible.
While it is not advisable to avoid all fats in your diets, ideally, if you are attempting to lose weight or increase your fitness your total calories from fat should be 20 percent or less.
Recently we discussed two of the three main food fuels: protein and carbohydrates. Fat is the third important food fuel and that is what we are discussing today.
Fats are food fuels that belong to a group of substances called lipids, and may come in liquid or solid form. Fat provides 9 calories of energy per gram, more than twice the number provided by carbohydrates or protein. On average, individuals stores between 30-50 times the energy in fat as they do in carbohydrates, which makes fat a very important fuel source.
While we tend to think of fat as “bad,” fat is absolutely necessary for good health. Aside from its energy producing capability, fat cells help insulate the body and helps the body absorb fat soluble vitamins such as A, D, E and K. Further, fat is important for maintaining healthy skin and hair and maintaining optimal cell membrane function.
Fat also provides the essential fatty acids, linoleic and linolenic acid, which are not made by the body and must be obtained from foods. These essential fatty acids play important roles in controlling inflammation, in clotting blood, and in brain development, especially during the first 24 months of life.
The main distinction in fat is saturated fat and unsaturated fat. Saturated fats are the primary cause of high LDL or “bad cholesterol.” Too much saturated fat increases the likelihood of heart disease, cancer and obesity. Saturated fats are found in animal products such as fatty meats, butter, cheese, whole milk and ice cream and some vegetable oils.
Unsaturated fats don’t have the negative effects on blood cholesterol when substituted for saturated fats. Examples of unsaturated fats are monounsaturated fats such as olive and canola oil and polyunsaturated fats such as fish or corn oil. Remember though, while unsaturated fats are better for you than are saturated fats, unsaturated fats still have a great many calories, so you must be mindful in limiting their consumption.
One final type of fats that you should be aware of are trans fatty acids. A trans fat is classified as an unsaturated fat with trans-isomer fatty acid. Trans fat comes from adding hydrogen to oil in order to harden it. This process is called hydrogenation and results in hydrogenated fats or partially hydrogenated fats. Trans fat can both raise your “bad” cholesterol and lower your “good” cholesterol. Consuming trans fat is linked to coronary heart disease, inflammation, increased triglycerides and cancer. Health authorities all over the world recommend that you limit your trans fat intake to trace amounts. Read labels carefully to reveal the partially hydrogenated process. Trans fatty acids are found in fried foods, baked goods, processed foods and margarines and should definitely be avoided.
When it comes to fat, the best advice we can give anyone is to choose foods that are low in fat such as whole grains, fruits, and vegetables or choose lean, protein-rich foods such as soy, fish, skinless chicken, lean meats and fat-free dairy products. Another simple trick is to avoid commercial goods containing high amounts of simple carbohydrates as they often contain high fat content as well.
Further, when ingredients are listed on the labels please pay careful attention and choose products lower in fat content and avoid saturated fat, trans fatty acids or hydrogenated or partially hydrogenated fats as much as possible.
While it is not advisable to avoid all fats in your diets, ideally, if you are attempting to lose weight or increase your fitness your total calories from fat should be 20 percent or less.
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