6 Spring Safety Tips for Exercising Outside

It’s
finally Spring! Warmer weather is finally here! Get ready for some fun in the
sun with these outdoor safety tips.

Run/walk against traffic and bike with traffic.

When
possible, try to run on the sidewalk and away from any traffic. If you do
decide to hit the road, run/walk against the traffic and ride your bike with
the traffic. Wear light clothing so motorists can easily see you.

Bring a phone or tell a friend/family member where you
are going.

If you are
going out for a hike or even a short run, it’s important that someone know
where you are going for safety. Bringing a phone can come in handy in case you
get lost or need help. It’s even more fun to exercise with a buddy!

Pick a popular area.

If you
are going to exercise on your own, pick an area where there are others around.
Avoid secluded areas. Stick to the trail and bring a map with you if venturing
off somewhere you are not familiar with.

Be aware of the weather.

Be
prepared for anything! Make sure to wear sunblock and stay well hydrated. Also,
make sure to wear appropriate clothing for your activity. Check the weather
before venturing out so you know what to expect.

Change your routine.

Although
consistency is nice, it is important to exercise at different times of the day
and on different days. This will help minimize someone noticing your routine.
Safety first!

Protect yourself.

Be aware
of your surroundings. Don’t wear headphones in both ears or listen to
headphones at a lower volume. Take notice of any specific landmarks and people
around you.

Blog post by
Nikki Courtney.

HIIT It!


There is an exercise method for
everything you could think of. But really! For those of you looking for a
workout that doesn’t take up a lot of time or if you want to switch up your
routine, try a high intensity interval workout.
Commonly called HIIT for short, High Intensity Interval Training is exactly what it sounds like- intervals of
high intensity work with periods of rest. Research shows that HIIT can improve
blood pressure, insulin sensitivity, and improve both aerobic and anaerobic
fitness. HIIT is a great cardiovascular workout that can also help you lose
body fat while still working your muscles hard. Most of the intervals are
determined by a percent heart rate max, typically 80% or more. The rest time-
which can also be an active rest period- is different depending on fitness
levels and the amount of recovery needed for that given effort. The basic rule
is the higher the intensity, the shorter the speed interval.
So why does HIIT work? Working at
a high intensity causes your body to need more oxygen and more energy.
Typically, HIIT sessions are about 20 minutes in length. Because this method of
training demands more energy and oxygen, it takes longer for your body to
recover and your body can still be burning calories at a higher rate than
normal even after you stop exercising. This is called excess post-exercise
oxygen consumption, or EPOC, and can help you lose body fat or even help
maintain a healthy body composition. Working a HIIT session into your routine
regularly can help you feel more energetic.
If you have never tried a HIIT
session before, make sure you find a fitness professional to help guide you and
build a training regimen that works best for you. This type of training isn’t
for everyone since it is done at such a high intensity. There are many
different types of HIIT programs as well, so find the one that meets your needs
and make sure your program is safe and effective!

Blog post by Nikki Courtney.

Coconut Water vs Sports Drinks for Rehydration and Electrolytes


What’s in your drink?

Everyone knows that water is important to drink throughout the
day, especially if you are active. Physical activity requires an increased
fluid intake because we sweat- which contains not only water but also salts and
other compounds and helps regulate body temperature. This loss of salts can
lead to an electrolyte imbalance. It is important to replace these
electrolytes, especially after vigorous activity. Electrolytes such as sodium,
potassium, and calcium are essential for the body to function and plain water
typically does not contain these vital electrolytes. Coconut water and sports
drinks are often looked to after physical activity to restore hydration levels
as well as electrolyte levels. But which is better?

Coconut Water

Coconut water is the clear liquid inside young, green coconuts.
Coconut water is different from coconut milk which is squeezed from the white,
freshly outer layer.2 It is packed with naturally occurring
potassium, sodium, calcium, magnesium, and phosphorus- all very important
electrolytes. Coconut water also contains natural sugars and protein.

Sports Drinks

Sports drinks are specifically made with added electrolytes,
carbohydrates, or protein, depending on the brand. Many now have a “low
calorie” version, but typically contain calories in the form of carbohydrates
to help restore energy levels during or after physical activity. Sports drinks
sometimes contain protein to help aid muscle recovery, adding to the calorie
count.

Which is Better?

There are only a few research studies comparing coconut water,
sports drinks, and plain water directly. In regards to rehydrating, Harvard
Medical School recommends drinking plain water if you are not doing vigorous
physical activity. “Drink when you are thirsty and don’t waste your money or
calories on sports drinks- choose water instead…  Athletes who have had a muscle cramps may
need to drink extra, and may need more electrolytes.”4 While it is
better to drink either coconut water or a sports drink to replace electrolytes,
the studies that have been done found no significant difference between
rehydrating with either one. Both will replace the electrolytes lost, help
refuel you with energy, and contain protein.1,2,3 However, it was
found that both coconut water and sports drinks will lead to more
gastrointestinal bloating compared to plain water.3 Interestingly,
those participants drinking sports drinks felt that their thirst was quenched
better than those drinking plain water or coconut water.1
Overall, all agreed to rehydrate! Save the coconut water and
sports drinks for moderate to vigorous intensity physical activity. Drink plain
water throughout the day. If you are not sure how much water you should be
drinking, check with your doctor.
Reference
  1. Kalman, D. S., Feldman, S., Krieger, D. R., & Bloomer, R. J.
    (2012). Comparison of coconut water and a carbohydrate-electrolyte sport drink
    on measures of hydration and physical performance in exercise-trained men. J
    Int Soc Sports Nutr Journal of the International Society of Sports Nutrition,
    9(1), 1. Retrieved March 9, 2016, from https://jissn.biomedcentral.com/articles/10.1186/1550-2783-9-1
  2. Levers, K. (n.d.). NATURE’S GATORADE: Effectiveness of Coconut
    Water on Electrolyte and Carbohydrate Replacement. Retrieved March 09, 2016,
    from https://huffinesinstitute.org/resources/articles/articletype/articleview/articleid/446/natures-gatorade-effectiveness-of-coconut-water-on-electrolyte-and-carbohydrate-replacement
  3. Saat, M., Singh, R., Sirisinghe, R. G., & Nawawi, M. (2002).
    Rehydration after Exercise with Fresh Young Coconut Water,
    Carbohydrate-Electrolyte Beverage and Plain Water. [Abstract].J. Physiol.
    Anthropol. Journal of PHYSIOLOGICAL ANTHROPOLOGY and Applied Human Science,
    21(2), 93-104. Retrieved March 9, 2016, from https://www.ncbi.nlm.nih.gov/pubmed/12056182
  4. Skerrett, P. J. (2012, July 30). Trade sports drinks for water [Web
    log post]. Retrieved March 9, 2016, from https://www.health.harvard.edu/blog/trade-sports-drinks-for-water-201207305079

Blog post by Nikki Courtney.

The Magic of Seltzer Water


The human body needs water for a number of reasons. We need water
for not only vital functions like digestion, temperature regulation, and blood
pressure, but a lack of adequate water intake can lead to a multitude of health
concerns. Water makes up about 60% of the body weight of an average adult.
There are many ways to ingest water including from the foods we eat. Drinking
plain water can get boring and with options like soda and fruit juices, it’s
hard to get enough. Carbonated water, also known as seltzer, is a great
alternative for soda drinkers to drink more water. But is seltzer just as
healthy as plain “still” water?
Seltzer is water that is infused with carbon dioxide, giving
seltzer and soda their signature fizz. The carbonation in seltzer water causes
it to be slightly acidic, around 5 or 6 on the pH scale. Plain water has a pH
of 7, making it neutral (neither basic or acidic). Most soda has a pH as high
as 2.5, making it acidic. Acidic drinks can sometimes soften tooth enamel,
especially if they contain citrus fruits. Seltzer is a better choice than soda
because it does not contain sugar and is less acidic.
Besides having no sugar and a low acidity, seltzer water can also
help you with your diet. The carbonation in seltzer can help you feel more
full. This can be beneficial to help control portion sizes and help you lose
weight. However, drinking too much seltzer water can cause some
gastrointestinal discomfort, especially if you have a preexisting
condition. 
It’s important to note that there are many different types of
seltzer water, each with its own benefits. Plain seltzer water is just water
infused with carbonation. Mineral water comes from natural springs and contains
minerals. Club soda, on the other hand, is seltzer water with added minerals.
That means it’s not from a natural spring and is essentially “artificial”
mineral water. Lastly, tonic water is really in a class of its own. Tonic water
is carbonated water infused with quinine, a bitter tasting alkaloid extracted
from the bark of a cinchona tree. Tonic water is the only seltzer water that
generally does contain calories. Mineral water, club soda, and plain seltzer
water generally have ZERO calories!
Plain water is almost always the best choice but if you want to
change it up or try something new, try seltzer water! You should always consult
your doctor or nutritionist before making a drastic change in eating habits. If
you are looking for a healthier choice with less calories and sugar, or if
you’re looking for a less acidic drink that won’t wear on your tooth enamel as
much as soda, try seltzer water.

Blog post by Nikki Courtney.

Dehydration & Exercising with Certain Medical Conditions

What don’t
we need water for?

Water is essential in everyday life. The human body needs water
for anything from digestion to hormone regulation to circulation. The body will
function properly as long as there is an adequate fluid intake. The water we
need can come from both foods and beverages. “In the United States it is
estimated that about 22% of water comes from our food intake while it would be
much higher in European countries, particularly a country like Greece with its
higher intake of fruits and vegetables, or South Korea1.” When the
human body needs more water than what is taken in, dehydration occurs.
Dehydration can have some severe signs and symptoms and can also exacerbate
some medical conditions. Also, certain medical conditions require medication
use that can change how much water the body needs.

Hypertension
and Diuretics

Hypertension, or high blood pressure, is sometimes treated with a
diuretic or “water pill.” Diuretics encourage the body to get rid of “unneeded”
water and salts through the urine. By getting rid of this excess water the
heart can pump more easily and as a result lowers blood pressure. Diuretics can
also be used to treat heart failure, liver problems, and kidney problems. A
common side effect of water pills is increased urination to expel the extra
water from the body. Dehydration can occur in individuals on this type of
medication during exercise due to the increase in perspiration coupled with the
diuretic medication. It is important to remember that diuretics help to get rid
of unneeded water and it is still very important to drink water throughout the
day and when you exercise.

Hypotension

On the other hand, drinking water can actually help hypotension
(low blood pressure). Orthostatic hypotension- low blood pressure caused when
changing from a lying position to a sitting or standing position, often too
quickly- can be mediated by drinking small sips of water over a 15- 20 minute
period1.

Headaches

Drinking water can help get rid of headaches. “Ingestion of water
provided relief from headache in most individuals within 30 minutes to 3 hours3.”
Headaches can be caused for a number of reasons. Dehydration headaches can be
caused by a lack of water or an electrolyte imbalance, so hydrating and
replacing the electrolytes that were lost is best.

Adequate
Intake (AI) for Water

The World Health Organization (WHO) has done multiple research
studies to find out how much water to drink each day. Every person is different
and the amount of water an individual’s needs just to survive varies depending
on age, gender, height, weight, climate, and activity levels. The WHO came up
with an adequate intake guideline. Please keep in mind that 1 liter is equal to
almost 34 fluid ounces.
AI for boys and girls birth to eight years of age2
0- 6 months
0.7 L/day of water, assumed to
be from milk
7- 12 months
0.8 L/day of water, assumed to
be from milk and other beverages
1- 3 years
1.3 L/day
4- 8 years
1.7 L/day
AI for ages nine and older2
9- 13 years
Boys: 2.4 L/day
Girls: 2.1 L/day
14- 18 years
Boys: 3.3 L/day
Girls: 2.3 L/day
19- 70+ years
Men: 3.7 L/day
Women: 2.7 L/day
If you have questions about water intake, dehydration, or its
effects on certain medical conditions, please speak with your doctor directly.
They will be able to help determine exactly how much water you need!
Reference
1.  —Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2011, August 1).
Water, Hydration   and Health. Retrieved
February 13, 2016, from  
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
2.  Grandjean, A., & World Health Organization. (2004,
August). Water   Requirements, impinging
Factors, and Recommended Intakes. Retrieved  
February 13, 2016
3.  —Simpson, M. R., Howard, T., & American College of
Sports Medicine. (2011).   Selecting and
Effectively Using Hydration for Fitness. Retrieved February   13, 2016, from
https://www.acsm.org/docs/brochures/selecting-and-  effectively-using-hydration-for-fitness.pdf

Blog post by Nikki Courtney.

Vitamin and Mineral Supplements: Yes or No?

Diet fads: they’re everywhere.
It’s hard to keep healthy eating habits when there is a fast food
joint on every corner and pizza is just a phone call away. We’ve all been
there- too tired, no time, or just too lazy to want to cook. Two key factors to
good nutrition are planning and balance. Planning what to eat throughout the
week will help keep you on track while balancing food groups will ensure
adequate nutrient intake. 

A new fad is supplementing the nutrients you miss in
your food in order to meet the recommended daily intake. There are a lot of
supplements out there, but how do you know if they’re “good for you” or
actually work?
There are many different types of nutrients found in food. These
can be broken down into two categories: macronutrients and micronutrients.
Macronutrients are carbohydrates, protein, and fat. When we think about food,
these are what we typically think about. Most of our diets consist of these
three nutrients because we need them in large amounts to survive.
Micronutrients, however, are often overlooked. Vitamins and minerals are
micronutrients; we only need these nutrients in small amounts. Without
micronutrients, our bodies would not function properly.
If you eat a balanced diet, you typically do not need to take
supplements. Not getting enough vitamins and minerals, however, can be very
detrimental to your health. For example, B vitamins are essential for healthy
skin, hair, and brain function. Vitamin D works to maintain calcium levels
which is needed for healthy teeth and bones; calcium- a mineral- also plays a
very important role in muscle contractions and nerve impulse transmissions.
If you do not get enough of these nutrients in your food,
supplementing them can be very helpful. However, many nutritionists recommend
getting these vital nutrients from food first because the body will more easily
break them down. The body can have a harder time catabolizing supplements,
specifically fat soluble vitamins which is absorbed better when eaten with a
food that provides fat.
If you are curious about nutrition, supplements, or eating
healthier, you should speak to your doctor or nutritionist first. Everybody is
different.  A doctor or nutritionist can
help you break down your eating habits, add nutrient rich foods, and possibly
recommend the supplements that will work best for you. 

Remember- planning and
balance are key to healthy eating habits!

Blog post by Nikki Courtney.

Running with Music: the Good and the Bad

Running is a great cardio workout and a
way for many to clear their minds. Whether you’re training for a race or just
feel like going for a run, there are many benefits to this aerobic activity. I
was speaking to some of the members at the Barnstable Fitness Center in Hyannis, MA who are avid runners
about their training methods when the topic of music came up. It is very common
for people to listen to music while running, but is it really that beneficial?
There are two categories for runners in
regards to why they run. An associator is considered a person who prefers to
focus inwardly during a run: thinking about their day, how they are breathing,
listening to their foot strokes, etc. A dissociator is someone who will spend
their runs looking forward to forget what they’re putting themselves through (Bean,
2010; Kurton & Blair, 2013). Dissociative runners are more likely to listen
to music to help them “forget” they are running; this isn’t always a good
thing. Here are the pros and cons for running with music:

Pros

There are 5 conditions that runners
should consider with music: the tempo, the genre of music, the lyrics in the
song, any memories and emotions the song could trigger, and the order of the
music in your playlist (Kurton & Blair, 2013). A high tempo, fast pace song
can help you keep pace. This type of music also can elevate positive aspects of
your mood such as excitement and happiness, reducing negative aspects such as
tension, fatigue, and even confusion (Bean, 2010).
Joe Carroll PT DPT SCS, owner of Cape Cod Rehab and
an avid runner, says he trains with music but doesn’t race with it. “Sometimes
when I have my headphones on I’m not actually even listening to my music. It’s
just playing,” says Carroll. In this respect, Carroll is using music as
a distraction, selecting playlists with different types of music for different
types of running (i.e. hill workouts, long runs, treadmill runs, etc.).
“External stimulus such as music can actually block some of the internal
stimuli trying to reach the brain- such as fatigue related messages from
muscles (Bean, 2010).”

Cons

While music
is a necessity to get through the long, boring miles on the treadmill for RRCA
Certified Run Coach Jen Skiba, she is a strong believer in leaving the
headphones at home when running outside.  “I look at it from a safety
standpoint.  It is so easy to get lost in your music and become totally
oblivious at what’s going on around you.” While music can distract you,
this can be very hazardous while running outside. Being aware of your
surroundings is important. Look out for potential hazards such as cars, the
weather, and even others around you.
While safety is extremely important,
training with music can be detrimental from a training standpoint as well. Two
key factors in determining effort exerted are breathing and foot strike- both
you cannot hear while listening to music (Bean, 2010). Also, if you train only
listening to music, what if your iPod dies? How do you keep pace without it?
Many road races actually ban runners from having head phones in, even causing
disqualifications and ineligibility for elite runners in championship races if
they run with music.
As you can see, there are many pros and
cons to listening to music while running. If you do, try listening with only
one headphone in at a lower volume. Also, try not to run with music every time
you run. You might find that you enjoy your run without it.
                                                                                                                       
Blog post by Nikki Courtney.
References
Bean, A. (2010, December 1). Running With Music. Retrieved December 29,
2015, from https://www.runnersworld.com/workout-music/running-debate-running-with-music

Kurton, M., & Blair, S. (2013, March 13). Running with music: The
case for and against. Retrieved December 29, 2015, from https://www.theguardian.com/lifeandstyle/the-running-blog/2013/mar/13/running-with-music-for-against

Easy Exercises for Better Balance

It’s
that time of year where we start walking in a winter wonderland. This winter
wonderland is great for the holiday season, but with
winter also comes snow and ice. Losing your balance in these conditions can
lead to slipping and falling and possible injuries. Luckily, there are
exercises you can do to help train your balance and avoid sliding around! Here
are a few:

Stand
on One Foot

Stand
near the wall, a rail, or the back of a chair. Staying tall, stand on one leg.
Start with 20 second intervals and work your way up. You can start with holding
on, but try to use only fingertips and eventually using no hands once you are
ready. For an added challenge, try standing with your eyes closed.


Tandem
Walk

Walk
heel to toe. Try not to look down at your feet!


Half Roll Exercises

Step Forward and Backward

This
can also be done while doing the tandem walk. Stand on the half roll with one
foot in the middle. Step forward, shifting your weight. Then step backward. Try
not to look down. This can be done close to a wall, but try to work your way to
not using your hands. Make sure you are focusing on shifting your weight!
Switch which foot is in the middle as well.


Squat
and Touch

Stand
on the half roll with one foot in the middle. Step forward and slowly squat
down. Try to touch your knee first, then stand back up. Once you feel
comfortable, try squatting down and touching your shin or the insole of your
foot. This can also be done stepping backward on the half roll.


Leg
Swing

Stand
with one foot in the middle of the half roll. Simultaneously swing the other
leg forward with the opposite arm (I.e. swing left leg with right arm). Then
swing the leg back, again coordinated with the opposite arm. Stand tall, leg
the swing come from the hip not the knee. Make sure to switch the leg you stand
on.


Blog post by Nikki Courtney.

DOMS: That Day After the Gym Feeling

Ever
go to the gym and wake up the next day feeling like you can’t move? That sore-
wow I worked out hard yesterday- feeling? Well, you can thank DOMS for that.
DOMS
stands for delayed onset muscle soreness. The science of why DOMS occurs isn’t
exact, but a lot of research points to the major cause being microtrauma to the
muscle being worked. This is especially true in exercises that require a lot of
eccentric muscle contractions, or the “lengthening” of the muscle being worked.
Typically this soreness is felt 6-8 hours post-exercise but the effects can be
felt for up to 48 hours (Levy, 2015). 
DOMS is not caused by a buildup of lactic acid or metabolic waste in the
body as many believe. “DOMS appears to be a product of inflammation caused by
microscopic tears in the connective tissue elements that sensitize nociceptors
and thereby heighten the sensations of pain (Schoenfield & Contreras,
2013).”
It’s
a common misconception that being sore after a workout means that you will gain
muscle. DOMS is not an indicator of hypertrophy (building muscle size). In
fact, there are really 3 factors for hypertrophy to happen: mechanical tension,
metabolic stress, and muscle damage (Levy, 2015). What does this all mean in
the long run? DOMS indicates that there is damage done to the muscle which,
although necessary in building muscle mass, does not mean that you are. Being
too sore can cause you to take more rest time, becoming very counterproductive.
“First, severe soreness can significantly decrease force-producing capacity,
which will be detrimental to performance in subsequent workouts. Second,
motivation levels can take a hit when you’re hindered by crippling muscle
soreness (Levy, 2015).”
Being
sore is normal. Being so sore you cannot move is not. Make sure you aren’t
overtraining and your exercise regimen is suited for your goals. If you are not
sure, seek the help of a trainer. Remember- train smart!

Blog post by Nikki Courtney.
References
Levy, W. DOMS: The Good, the Bad, and
What It Really Means to Your Training (Breaking Muscle). https://breakingmuscle.com/strength-conditioning/doms-the-good-the-bad-and-what-it-really-means-to-your-training.
(2015)

Schoenfeld, B.J. and Contreras, B.  “Is Postexercise Muscle Soreness a Valid
Indicator of Muscular Adaptations?” Strength
and Conditioning Journal, vol. 35 No. 5 pp. 16-21 (2013)

Improve Your Mood… Move It!

Everyone has
those days where you feel like you are one with your mattress. Finding the
energy and motivation to get up and get going for the day can be hard. Did you
know that exercise can actually help lift your spirits, help you get more
sleep, and have more energy? 

You just have to get up and go!

Exercise has
a multitude of benefits for your physical health but many don’t realize that
exercise is an excellent tool to improve your cognitive and mental health. This
is important for people of all ages. “One study examined over 10,000 Harvard
University alumni over the course of over 20 years and found that rates of
depression over time were linked to the amount of physical activity that these
alumni reported. Likewise, in a study of adolescents, 16% of those who were not
physically active developed an anxiety disorder over a 4-year period, compared
to half that rate among those whose who exercised regularly (Otto & Smits,
2011).”
In addition
to exercise improving mood, exercise can improve the overall quality of sleep.
The National Sleep Foundation recently found that regular exercise can improve
sleep quality by up to 65%. There are also benefits to less leg cramps and
increased concentration during the day just by exercising regularly (National
Sleep Foundation, 2015). “Our findings demonstrate a link between regular
physical activity and perceptions of sleepiness during the day, which suggests
that participation in physical activity on a regular basis may positively influence
an individual’s productivity at work, or in the case of a student, influence
their ability to pay attention in class (National Sleep Foundation, 2015).”
These findings are based off of the American College of Sports Medicine (ACSM)
Guidelines for Physical Activity. Too much exercise can have the reverse effect
so don’t over train!
What does
all this mean? 

Essentially, by exercising you can be in a better mood, feel
more awake, and sleep better at night. This is in addition to improving your
physical health as well. Make sure you keep moving- your body and your mind
will thank you!
Blog post by
Nikki Courtney.
Reference
National
Sleep Foundation. (2015). Study: Physical
activity impacts overall quality of sleep. Retrieved from
https://sleepfoundation.org/sleep-news/study-physical-activity-impacts-overall-quality-sleep
Otto, M.,
& Smits, J. (2011). Exercise for mood
and anxiety proven strategies for overcoming depression and enhancing
well-being. New York, NY: Oxford University Press.

A Pound is a Pound

The human body is an amazing thing.
Physiologically, there are so many things that happen in unison that keep us
alive. Muscles, bones, and fat are three major components of the body. We need
all three to survive, including fat. Having too much or too little of any of
these things can lead to a multitude of health issues. So how can you find out
how much you have?
First, let’s look at body composition.
Body composition is essentially how much muscle, bone, fat, and water compose
the body. For body composition, it is more of a comparison of fat free mass, or
lean mass, to fat mass. Everyone’s body composition is different. For example,
women tend to have a higher percent of fat than men of the same age for a
number of reasons (i.e. childbearing, hormone regulation). As you age, body
composition changes as well (i.e. muscle atrophy).
Body mass is different from body
composition. Instead of looking at lean mass vs fat mass, it is more of a
ratio. Body mass index (BMI) is a comparison of total body weight to height; it
does not look at the composition of the body but the sum of all its components.
Many healthcare professionals and fitness experts use BMI to find a correlation
for body fat. This height to weight ratio gives an estimate for percent body
fat. Once found, it can be compared to a chart which takes into consideration
your age and gender to see if it is a “healthy” percent. This can be a great
tool for much of the general population. But because BMI isn’t considering how
much of the total body weight is fat and how much is muscle, etc., it is not
always reliable. Take a professional body builder, for example: lots of muscle,
very little body fat. According to their BMI, they can sometimes fall under the
“obese” category simply because of their height to weight ratio.
One common misconception I’ve heard is
that muscle weighs more than fat. This isn’t entirely true; a pound is a pound
no matter what. What this is referring to is actually the difference in density.
Muscle is more dense than fat is. Simply put, a pound of muscle takes up less
space in the body than a pound of fat does. This is important to understand
when you look at total body weight.
When you get on a scale, it tells you a
total body weight. If you are eating correctly and exercising to lose weight,
try not to rely on the numbers on the scale for progress. You could be losing
body fat and gaining muscle but weigh exactly the same. Take a look at yourself
in the mirror- how are your clothes fitting? How are you feeling? These are
better for determining progress than a number on the scale. This can happen in
reverse too; you can lose muscle and gain fat, essentially weighing the same
but physically look “bigger.”
If you are interested in finding out
your body composition, contact your doctor or a facility that conducts body
composition testing. Remember, if you feel better, that is the most important
thing! Don’t compare your progress to anyone else or a quantitative number
because it isn’t always reliable.

Blog post by Nikki Courtney.

5 Tips to Help You Stay Motivated


Some people dread the word ‘exercise.’ Thinking
about purposefully going to the gym can be very intimidating. Too often people
will find every excuse in the book not to go to the gym. “I’m too tired,” “I
don’t have enough time,” or my personal favorite “I don’t want to get sweaty.”
Motivation is hard to come by, but figuring out what
motivates you is the key to getting moving. There are two major types of
motivation- intrinsic and extrinsic. Intrinsically
motivated individuals can find it within themselves to go get stuff done.
The drive and need to workout is very self propelling. Extrinsic motivation is an outside source helping to push you in
the right direction. This could be as simple as having a trainer encourage and
push you or having a reward to work towards. To be the most successful, try to
find motivation in both.

Make a plan

Having a plan of action helps keep you on track.
This is the same idea as going grocery shopping. Most people will make a
shopping list and go to the store and buy what they need. Going into the
grocery store with no list usually means missing some items and buying impulse
foods. Make sure you have a plan. How many days a week do you want to workout?
For how long? Are you going to the gym, a fitness class, going for a run,
swimming, dancing? Plan it out and stick to it!

Have an end goal

What’s the point of making a plan if its not working
towards something? This could be as simple as “if I run 3 miles today, I’ll
allow myself a treat tonight” to “I want to lose 10lbs for a special event in 3
months.” Making a plan is much easier when you know what you’re working
towards.

Tell people about your plans and your goals

The more people that know what you’re working
towards, less you will get off track. Talk to your family and friends. Share
your goals and achievements with them. It will be more rewarding and you will
have to be more accountable.

Learn time management skills

Make exercise and physical activity apart of your
day, not something that you will get to if you have time. After a while
exercise should feel like a part of your routine and you will feel strange not
doing it.

Make it fun

The steps in your plan and your end goal should be
realistic. If you have never run before and you want to train for a marathon,
don’t start 4 weeks before. It will not be fun that way. Remember, you are
doing this for yourself. Really sit down and figure out what makes you happy
and what you enjoy doing. If the activities are fun, then it’s one more reason
to do it! The goal is yours, the reward is yours, so make sure you enjoy
yourself!

Blog post by Nikki Courtney.

Free Weights vs. Weight Machines

There are so many
different types of equipment that can be used in an exercise program. Two of
the most popular types of equipment are free weights and weight machines. But
how do you know which type to use? Each has their own pros and cons, but
depending on your goal one could be more beneficial than the other.



So what are free
weights? Any object that is not fixed to a set of axis is a free weight. This
could be a dumbbell, barbell, medicine balls, physio balls, kettle bells, ankle
weights, or even your own body weight. Each of these can move through various
planes in all three dimensions. Weight machines involve various combinations of
pulleys, cams, and lever arms working from a set axis. A set axis means they
work from a fixed range of motion.

Free weights provide a
constant resistance during an exercise. It doesn’t matter the position- lifting
5lbs is lifting 5lbs. However, the weight you actually lift on a weight machine
changes depending on the length of the lever arm. This can work in your favor,
especially if you are recovering from an injury. The lever arm will make
lifting the weight easier for a weaker joint and harder for a stronger joint.
So depending on your goal, both are beneficial. Most weight machines target a
specific muscle, also aiding in rehabilitation from an injury. This isn’t as
beneficial if you are looking for more functional movements, though. While
weight machines isolate a muscle, free weights can help you target and
indirectly work other muscles. Since free weights aren’t in a fixed plane and
allow for three dimensional movements, muscles have to control the movement.

Since machine weights
work on a system of pulleys, it is much easier to change the weight. Usually it
is as simple as putting the weight stack pin in a different slot. You don’t
have to work with weight plates or moving heavy pieces of equipment. These
pulleys, however, limit the amount you can adjust the range of motion.
Controlling the weight with free weights requires a higher level of skill as
well as balance and coordination. It is recommended, especially with any power
lifting, Olympic lifting, or heavy lifting in general, that a spotter is used
to ensure proper form and reduce the risk of injury. Weight machines typically
do not require the presence of a spotter because of their fixed range. Also,
free weights typically require a greater metabolic cost, meaning you burn more
calories.  
 
 
The equipment you use in
an exercise program really depends on what goal you are trying to accomplish.
If you are unsure about what you should be using and/or doing, seek the help of
a personal trainer or other fitness expert. A combination of both can be used
to get the most out of your workouts. Just remember- safety first!

 

Blog post by Nikki Courtney.

The Burdenko Method: Land & Water Exercise

The Burdenko Method

Do you know what
Burdenko is?
The Burdenko Method is part of the
Burdenko Water and Sports Therapy Institute. Dr. Igor N. Burdenko founded the
institute in 1984, focusing on the practical application of water and land
exercises. He takes a holistic approach to rehabilitation, conditioning, and
training which allows the method to benefit all ages and conditions. After more
than 30 years of working with rehabilitation clients, training athletes in the
NBA, NFL, NHL, US and Russian Olympic teams, members of the US Handicapped Olympic
Team, and top international dancers and figure skaters, Dr. Burdenko has become
internationally recognized in the rehabilitation and fitness worlds. The
methodology works in a pyramid fashion- you must achieve the skills at the
bottom of the pyramid to effectively master the skills at the top. The Burdenko
Method also uses various equipment and speeds while exercising.
 

Water & Land Exercise

The Burdenko Method utilizes not only exercises
in the gym, but in the water. What makes aquatic exercise so beneficial? Being
in the water eliminates about 90% of your body weight, taking the stress of
your muscles, bones, and joints. This occurs because water helps to stop the
gravitational pull on the body, allowing you to move more freely than you would
on land.
 
Most aquatic exercises used in the Burdenko
Method are done in an upright position. By being vertical, the body’s buoyancy
and posture is challenged. In turn, this helps to strengthen and stabilize the
trunk, spine, and pelvic areas. Progressions to supine (on the back) and prone
(face up) are also used for an added challenge. There are exercises done in
shallow water as well, allowing the body to work against a gentle resistance.
Land exercises are also done progressively.
Typically, one starts in a horizontal position: supine to sidelying to prone.
This allows the freedom of movement from the extremities. Exercises can also be
done sitting, standing, or moving dynamically. Many of the exercises can be
done with or without additional equipment.
 
“Finding one’s center of buoyancy and balance
in deep water is the first step to experience pain free movement (Level 1).
Then, by adding a combination of movements in different planes (vertical,
supine, prone) in deep water and with horizontal mat exercises on land,
coordination develops (Level 2). Level 3 adds challenges with different
equipment and environments to increase the natural force of gravity.” “Your
personal experience with Levels 1, 2, and 3 will allow you to progress to
Levels 4, 5, and 6. You will develop qualities of endurance, speed, and
strength.”
Blog post by Nikki Courtney.
References
Burdenko, I., & Gray, P. (2001). The Burdenko Method Exercise Guide Part 1.
Wayland, MA: The Burdenko Water & Sports Therapy Institute.
Burdenko, I. (2002). Burdenko Exercise Guide Part 2. Wayland, MA: The Burdenko Water
& Sports Therapy Institute.

Alignment for Squats and Lunges

Now
who doesn’t do squats and lunges as a part of their workout routine?
Squats
and lunges are great multi joint exercises utilizing multiple muscle groups,
making them very effective and useful in a variety of exercise programs. Not
only do squats and lunges strengthen, but they help with balance, stability,
and can even improve your gait. Performing an improper squat or lunge, however,
can result in some pretty bad pain. Unfortunately, knee pain/injuries are
common, especially in women. Protecting your knees with proper alignment will
allow you to get the most out of your exercises. Maintaining good form will
also save your back, so pay attention!
1.    
Avoid driving the knee forward; keep your weight in
the heels!
·      
Many have heard
to “never let the knee over the toe.” This is a common phrase used by trainers
and therapist. What this is really getting at is to avoid forward movements
from the knee during the squat or lunge. Pressing the knee too far forward puts
an anterior shearing force on the ligaments that support the knee. Try to track
your knee over your little toe on the foot, this way you should still be able
to see your feet and avoid excessive forward movement.
·      
Do not go up on
your toes! The weight- especially in a squat- should be distributed into your
heels. Toes should be forward. When stepping forward into a lunge, keep the
weight in the heel of the leg you are actively stepping with and in the ball of
the foot on the trail leg.
2.    
Keep your shins over your ankle
·      
The goal is to
try and keep a somewhat vertical lower leg. While it may lean slightly forward,
you do not want the knee to move in a different direction than the ankle joint
(ex. knees collapsing inward). The stance can be wide, narrow, or hip width on
a squat so long as the knee ankle alignment is correct. For a lunge, look for a
right angle from the thigh to the knee to the ankle, keeping the knee in line
with the ankle.
3.    
Start with a pelvic tilt first then hinge at your
hips!
·      
The pelvic tilt
is critical to avoiding back pain and allowing activation of the powerful
gluteal muscles. A pelvic tilt sets a neutral lumbar spine (low back) and from
there you can hinge properly at the hips.
·      
To hinge at your
hips you must push your butt backward allowing the trunk to bend forward thus
loading your body weight in your heels. Without a good hip hinge, you put your
lower back and knees in jeopardy. The motion is almost like trying to sit in a
chair behind you for a squat. A general rule for forward lean is that the hips
should match the angle in your lower leg. It also facilitates equal weight
distribution between legs when performing a lunge. Make sure to clear your hips
once returning to the start position!

Forward Lunge


    Knee tracks over little toe, weight
evenly                          Right angles at knee
joints, toes forward 
distributed in front foot heel and ball of
trailing foot                     shins in line
with ankle joints

Squat with Counter Weight

                               Start position for most squats            Pelvic tilt and hip hinge

             Sit back on heels as if sitting in a chair              Full squat, thighs parallel to ground,
                                                                                              back and shin angles match

Follow
these basic form tips and you should see improvement in your squats and lunges
in no time! If you are unsure if correct form is being used, try performing the
exercise in front of a mirror or a friend who can help cue you.

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Blog post by
Nikki Courtney.

Are You Getting Enough Exercise?

It’s no secret that being active is a key to a
healthy life. Whether you go to the gym, swim, play sports, or go for a walk
with your dog- it’s all physical activity. 

But how much exercise should you be
getting? 

While everyone is different, there are guidelines for the average
adult to shoot for. The American
College of Sports
Medicine (ACSM) is a leading authority in sports medicine as well as exercise
science; ACSM came up with an evidence-based recommendation for apparently
healthy adults for the quality and quantity of exercise. Follow these
guidelines to help you stay happy and healthy!
In general, ACSM recommends that adults engage
in at least 150 minutes of moderate intensity cardiorespiratory exercise. This
could range from walking, running, playing a sport, kayaking, etc. 2- 3 days a
week should be dedicated to neuromotor exercises including balance, agility,
and coordination. Resistance training (weight training) should be performed for
each major muscle group at least 2 days a week. Make sure to switch between
single joint and multi joint exercises. Flexibility is important too! Each
stretch should be held for at least 60 seconds for the maximum benefit to be
achieved. Static stretching (stretch and hold) is best done after the muscles
are warmed up, so try to add stretches after your workout is done to cool
down.  Make sure to not only target major
muscles but add functional exercises as well!
So, what’s the best way to get all this exercise
in? ACSM recommends 5 days a week if you are performing moderate intensity
exercise for about 30 minutes a day. Getting into a routine and finding an
exercise program you love is vital to maintaining this healthy lifestyle. There
are plenty of ways to make it fun- try out group training, classes, or a
specialty program. There are great ways to stay active and be social. Still not
sure where to start? Try scheduling a session with a trainer.
Keep in mind that there is such a thing as
OVERTRAINING! Too much exercise can be a hindrance, too. Make sure to drink
plenty of water, eat a healthy meal, and listen to your
body. Remember- Plan. Progress. Perform.
Blog post by Nikki Courtney.
Reference

Quantity
and Quality of Exercise for Developing and Maintaining Cardiorespiratory,
Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance
for Prescribing Exercise. (2011). Medicine & Science in Sports &
Exercise, 43(7), 1334-1359. doi:10.1249/MSS.0b013e318213fefb