- rounded and forward tilted shoulders
- forward tilted head
- in some cases, the palms of the hands face to the rear when standing
Fitness Articles by Cary Raffle | MS Exercise Science and Health Promotion | Certified Orthopedic Exercise Specialist | Certified Personal Trainer
12/19/2006
Assessing and Training for Better Posture: UPPER EXTREMITY POSTURAL DISTORTION
Eating and Exercise: Time it Right to Maximize Your Workout
When you eat and what you eat can affect your performance and the way you feel during your workout. To get the most from your workout, follow these guidelines:
•Wake up early enough to eat a full breakfast. "Most of the energy you got from dinner last night is used up by morning," says Stephen DeBoer, a registered dietitian at Mayo Clinic, Rochester, Minn. This. "Your blood sugar is low. If you don't eat, you may feel sluggish or lightheaded while exercising." If you plan to exercise within an hour after breakfast, eat a smaller breakfast or drink something to raise your blood sugar, such as a sports drink.
•Time your meals. Eat large meals at least three to four hours before exercising. If you're having a small meal, eat two to three hours before exercising.
•Don't skip meals. Skipping meals may cause low blood sugar, which can make you feel weak and lightheaded.
•Eat after your workout. To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible.
What to eat: Getting the right fuel for your best performance
Carbohydrates: Your body's chief source of fuel Your body stores excess carbohydrates as glycogen — primarily in your muscles and liver. Your muscles rely on stored glycogen for energy. Cereals, breads, vegetables, pasta, rice and fruit are good carbohydrate sources. But right before an intense workout, avoid carbohydrates high in fiber, they may give you gas or cause cramping.
If you don't like to eat solid foods before exercising, drink your carbohydrates in sports beverages or fruit juices. If you're a long-distance runner or you exercise for long periods of time, you might want to consume more carbohydrates regularly and consider carbohydrate loading before a big athletic event.
Protein and fats: Important, but not your body's top fuel choice Protein isn't your body's food of choice for fueling exercise, but it does play a role in muscle repair and growth. Fat is an important, although smaller, part of your diet. Fats, along with carbohydrates, provide fuel for your muscles during exercise. Try to get most of your fat from unsaturated sources such as nuts, fatty fish or vegetable oils. Avoid fatty foods just before exercising
Water: Drink plenty to avoid dehydration The American College of Sports Medicine recommends that you drink 8 glasses of water every day and more when the temperature and humidity are high. Drink at least one glass of water before and after your workout and every 10 to 15 minutes during your workout to replace fluid lost in perspiration. Avoid substituting water with coffee, tea or soda, because they contain caffeine, which acts as a diuretic, a substance that causes your body to lose even more water.
Water is generally the best way to replace lost fluid, unless you're exercising for more than 60 minutes. In that case, sip a sports drink to help maintain your electrolyte balance and give you a bit more energy from the carbohydrates in it.
click here to read the full story from the Mayo Clinic
Exercise and the Common Cold
Should you exercise when you have a cold?
Studies have found that regular, moderate exercise is effective for reducing one's risk of catching a cold. In a study of people with colds, exercise didn’t speed up recovery, it didn’t slow it down either. Unless there is fever or any serious problems, it appears the best medicine may be to continue exercising moderately while the cold runs its course.
From research published in the journal of the American College of Sports Medicine, click here to read a summary from the American Council on Exercise.
Information from ACE FitFacts, permission granted.
10/05/2006
Assessing and Training for Better Posture: Lower Extremity Postural Distortion
Good posture is essential for the best exercise performance, and to avoid pain and injury. and in everyday life.
Flattened and externally rotated feet, Knees rotated and tilted inward...
When these postural distortions are observed while standing or performing movements, they indicate a Lower Extremity Postural Distortion. The legs are not capable of producing optimal levels of force, or of absorbing force from activities such as running.
Tight Muscles include:
- Calves
- Inner Thigh
- IT Band
- Hip Flexors
Common complaints with this postural distortion include foot pain (heel spurs or plantar fascitis), knee pain, hip pain and shin splints.
Weak muscles include:
- Tibialis (shins)
- Vastus Medialis (a quadricep)
- Glutes Maximus & Medius
- Hip External Rotators
As you can see, when a muscle is tight, its opposing muscle is weak. An effective corrective component of your exercise program will focus on strengthening the weak muscles and stretching the tight muscles.
Proper exercise selection is very important. Today, I met with member who frequently used the inner thigh machine. His knees were internally rotated indicating that this machine was not likely to produce a successful outcome for his program. Please let me know if you need help with assessment, exercise selection or program design.
Future topics: Pelvic Tilt, Protracted Shoulder, Forward leaning head
Supplements: Too Much of a Good Thing?
In a perfect world, everyone would know exactly what and how much to eat for both optimal health and peak performance. Unfortunately ours is not a perfect world and most of us are left on our own to decipher the implications of current research findings or the latest nutritional fad.
Americans seem to be married to the idea that in order to achieve our goals, we must consume special dietary products in amounts not normally found in a typical diet. But while the initial promises offered by makers of these supplements are often enchanting, the actual benefits to the consumer don't necessarily live up to the advertising. Let me know if you have any specific questions, and click here to read or download a PDF of the full story.
Fit Facts are reprinted from ACE FitnessMatters magazine. permission granted.
9/17/2006
Debunking the Carbs Protein Hype
Exerpts from a Joint Position Stand of the American College of Sports Medicine, American Dietetic Association and Dietitians of Canada
There is no evidence that athletes need a diet significantly different than the general population
- Carbohydrates should represenet 55-58% of energy (calories)
- Protein should represent 12-15%
- Fat should represent 25-30%
- Individuals who want to gain muscle mass should consume 1.6.-1.7 grams of protein per kilogram of body weight
- Endurance trained athletes should consume 1.2- 1.4 grams per kilogram of body weight
- Consumption of higher amounts is not shown to be beneficial and could cause health problems
- Carbohydrates are essential to the recovery process, they replace muscle glycogen and facilitate the repair process
- The post exercise meal should contain a mix of carbohydrates, protein and fat
- Supplements should generally not be required if sufficient nutrients are being consumed in the diet.
Losing Weight, Keeping it Off
ACSM recommends that the public follow these general guidelines for losing weight and keeping it off: Consult with a trained healthcare professional, consider losing weight if BMI is 25 or above, reduce caloric and fat intake, exercise 2.5 - 4.5 hours a week, and use dietary supplements/weight loss drugs only under physician supervision.
-An "energy deficit" of 500-1000 calories a day is recommended
-An effective weight-loss program must include increased energy expenditure in addition to reduced dietary intake.
-Significant health benefits can be realized with a minimum of 150 minutes of moderate intensity exercise a week; there may be advantages to increasing to 200-300 minutes per week
-Even modest reduction of 5-10% produce significant health benefits
-If energy needs exceed energy intake, weight loss will occur
-Very low calorie diets (VLCDs), used in conjunction with dietary supplements and requiring medical supervision, may increase the magnitude and rate of weight loss but probably will not improve long-term weight loss
Exercise Can Help Control Stress
Here are four ways exercise controls stress, according to the American Council on Exercise:
1. Exercise can help you feel less anxious. Following a session of exercise, clinicians have measured a decrease in electrical activity of tensed muscles.
2. Exercise can relax you. One exercise session generates 90 to 120 minutes of relaxation response.
3. Exercise can make you feel better about yourself. That feeling of self-worth contributes to stress relief.
4. Exercise can make you eat better. And it's no secret that good nutrition helps your body manage stress better.
Activities you can choose from:
Aerobic activity - All it takes is 20 minutes' worth, six to seven days a week.
Yoga - Recent studies have shown that when large muscle groups repeatedly contract and relax, the brain receives a signal to release specific neurotransmitters, which in turn make you feel relaxed and more alert.
Recreational sports - require the kind of vigorous activity that rids your body of stress- causing adrenaline and other hormones.
Don't try exercising in your office. Outdoors or away from the office is the best place to find a stress-free environment. Even a corporate fitness center can have too many work-related thoughts for some people.
Click here to read the whole story from the American Council on Exercise
8/29/2006
Delayed Muscle Soreness
There are two types of exercise-related muscle soreness. Immediate muscle soreness quickly dissipates and is the pain you feel during, or immediately after, exercise. Delayed muscle soreness manifests 24 to 48 hours after the exercise session and spontaneously decreases after 72 hours.
The most current research attributes it to microscopic tears in the muscle and surrounding connective tissue following eccentric exercise. (A muscle contracts eccentrically when it lengthens under tension during exercise).
Those who experience delayed muscle soreness include conditioned individuals who increase the intensity, frequency or duration of their workouts, or participate in an activity that they are unfamiliar with. Beginning exercisers, or those who have undergone a significant lapse in training,frequently experience soreness when starting a new exercise program.
Once you induce delayed onset muscle soreness at a specific exercise intensity, you shouldn't experience that sensation again until intensity is increased. This is because delayed muscle soreness has been shown to produce a rapid adaptation response, which means that the muscles adapt to an exercise intensity.
Click to read the whole story from the American Council on Exercise.
Experts Predict Hip-Fracture Epidemic
FRIDAY, June 16 (HealthDay News) -- The world faces an epidemic of hip fractures over the next few decades as more and more people's bones weaken from osteoporosis as they age.
So conclude researchers who estimate that at least 6.3 million people worldwide will suffer a hip fracture in the year 2050 -- more than triple the 1.7 million cases recorded in 1990.
The trend toward more fractures could be turned around, however, if doctors and the public take advantage of what's known about osteoporosis prevention. One key preventive strategy: "We should be looking at the younger population to maximize calcium," said Dr. Joseph Fetto, associate professor of orthopedics at the New York University Hospital for Joint Diseases.
NOTE: This is another reason why training for balance and stabilization is very important, particularly for adults past 50 and 60 years old.
Click here to read the full article at MSN Health News
7/09/2006
Eating and Exercise:
Time it Right to Maximize Your Workout
•Wake up early enough to eat a full breakfast. "Most of the energy you got from dinner last night is used up by morning," says Stephen DeBoer, a registered dietitian at Mayo Clinic, Rochester, Minn. This. "Your blood sugar is low. If you don't eat, you may feel sluggish or lightheaded while exercising." If you plan to exercise within an hour after breakfast, eat a smaller breakfast or drink something to raise your blood sugar, such as a sports drink.
•Time your meals. Eat large meals at least three to four hours before exercising. If you're having a small meal, eat two to three hours before exercising.
•Don't skip meals. Skipping meals may cause low blood sugar, which can make you feel weak and lightheaded.
•Eat after your workout. To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible.
What to eat: Getting the right fuel for your best performance
Carbohydrates: Your body's chief source of fuel Your body stores excess carbohydrates as glycogen — primarily in your muscles and liver. Your muscles rely on stored glycogen for energy. Cereals, breads, vegetables, pasta, rice and fruit are good carbohydrate sources. But right before an intense workout, avoid carbohydrates high in fiber, they may give you gas or cause cramping. If you don't like to eat solid foods before exercising, drink your carbohydrates in sports beverages or fruit juices. If you're a long-distance runner or you exercise for long periods of time, you might want to consume more carbohydrates regularly and consider carbohydrate loading before a big athletic event.
Protein and fats: Important, but not your body's top fuel choice Protein isn't your body's food of choice for fueling exercise, but it does play a role in muscle repair and growth. Fat is an important, although smaller, part of your diet. Fats, along with carbohydrates, provide fuel for your muscles during exercise. Try to get most of your fat from unsaturated sources such as nuts, fatty fish or vegetable oils. Avoid fatty foods just before exercising
Water: Drink plenty to avoid dehydration The American College of Sports Medicine recommends that you drink 8 glasses of water every day and more when the temperature and humidity are high. Drink at least one glass of water before and after your workout and every 10 to 15 minutes during your workout to replace fluid lost in perspiration. Avoid substituting water with coffee, tea or soda, because they contain caffeine, which acts as a diuretic, a substance that causes your body to lose even more water.
Water is generally the best way to replace lost fluid, unless you're exercising for more than 60 minutes. In that case, sip a sports drink to help maintain your electrolyte balance and give you a bit more energy from the carbohydrates in it.
click here to read the full story from the Mayo Clinic
Warm Up to Work Out
ACE asks "Suppose you were told that you only had to add an extra five to 10 minutes to each of your workouts in order to prevent injury and lessen fatigue. Would you do it?" Those few extra minutes are called a warm-up.
A gradual warm-up:- Leads to efficient calorie burning by increasing your core body temperature - Produces faster, more forceful muscle contractions - Increases your metabolic rate so oxygen is delivered to the working muscles more quickly - Prevents injuries by improving the elasticity of your muscles - Gives you better muscle control by speeding up your neural message pathways to the muscles - Allows you to work out comfortably longer because all your energy systems are able to adjust to exercise, preventing the buildup of lactic acid in the blood - Improves joint range of motion - Psychologically prepares you for higher intensities by increasing your arousal and focus on exercise
Your warm-up should consist of two phases: 1) progressive aerobic activity that utilizes the muscles you will be using during your workout, and 2) flexibility exercises. Stretching muscles after warming them up with low-intensity aerobic activity will produce a better stretch since the rise in muscle temperature and circulation increases muscle elasticity, making them more pliable.
For more information click here to read the whole story from the American Council on Exercise.
5/15/2006
BAN THE CELL PHONE BAN IN NYC PUBLIC SCHOOLS
I have just read and signed the petition: "Moratorium on Confiscation of Cellular Phones in NYC Public Schools." Many of our kids are latchkey kids who travel long distances by bus and subways and return to an empty home, the cell phones are essential for their safety and our piece of mind. Please take a moment to read about this important issue, and join me in signing the petition. It takes just 30 seconds, but can truly make a difference. We are trying to reach 5,000 signatures - please sign here: http://www.thepetitionsite.com/takeaction/703432746
Once you have signed, you can help even more by asking your friends and family to sign as well.
Thank you!
Cary Raffle
4/08/2006
The Best Butt Exercises
Quadruped Hip Extensions - On your hands and knees, slightly contract your abdominals to stabilize your torso and spine. Lift one leg up, keeping the knee bent at 90 degrees. Lift the leg until the bottom of the foot is pointing toward the ceiling and the leg is lined up with the body. Repeat on the same side for eight to 12 reps. Change legs.
Step-Ups - Stand with good posture behind a tall step or box [approximately 15 inches (38 cm) high] while holding a dumbbell in each hand. Place your left foot on top and transfer your weight to that leg. Push down with your left foot (especially the heel), straightening your leg, to come up on top of the box. Use the left leg only; keep the right leg passive, especially as you initiate the step-up. Repeat on the same side for eight to 12 reps. Change legs.
Lunges - Hold a dumbbell in each hand, standing tall with good posture. Step forward with the right foot, keeping the head up and spine neutral. Drop your left knee toward the floor by bending knees, making sure to keep the front heel down and the knee directly over the center of the foot. Push down and forward through your heel to return to the starting position. Repeat on the other side, alternating for eight to 12 reps per side.
Four-Way Hip Extensions - Stand upright and grasp the stabilizing bar of the machine. The resistance pad should be placed at the knee on the back side of the exercising leg. Move your thigh to the rear until your hip is fully extended backward. Repeat for 8 to 12 reps and change sides.
Click here to Read the complete study results from the January/February 2006 edition of ACE Fitness Matters magazine.
Fit Facts are reprinted from ACE FitnessMatters® magazine permission granted.
Interval training: Can it boost your calorie-burning power?
Interval training is simply alternating bursts of intense activity with intervals of lighter activity.
You'll burn more calories.
You'll improve your aerobic capacity.
You'll keep boredom at bay.
You don't need special equipment.
After warming up, you might increase the intensity for 30 seconds and then resume your normal pace. The next burst of more intense activity may last two to three minutes. "The intervals can vary throughout your workout," says Tom Allison, Ph.D., an exercise physiologist at Mayo Clinic, Rochester, Minn.. "How much you pick up the pace, how often and for how long is up to you." A personal trainer or other expert can help you time the intensity and duration of your intervals based on your target heart rate, the ability of your heart and lungs to deliver oxygen to your muscles (peak oxygen intake) and other factors.
Interval training isn't appropriate for everyone. If you have a chronic health condition or haven't been exercising regularly, consult your doctor before trying any type of interval training. Also keep the risk of overuse injury in mind. If you rush into a strenuous workout before your body is ready, you may hurt your muscles, tendons or bones. Instead, start slowly. Try just one or two higher intensity intervals during each workout at first. If you think you're overdoing it, slow down. For more information click here to read the whole story at the Mayo Clinic website.
3/06/2006
When To Replace Training Shoes?
One of the first questions I ask a runner or walker who complains of aches such as shin splints, knee pain or foot pain is how old their running shoes are. When you run, every time you land your shoes absorb 3 to 5 times the weight of your body. Over time, the cushioning breaks down and instead of the shoes absorbing this impact, it is absorbed by your joints and muscles.
Sweat, heat and time also cause the shoes to lose some of their cushioning and resiliency - so getting a good deal on a closeout shoe that has been sitting in a warehouse for 2 years may not be a bargain over the long run. If you have been working out indoors all winter, the shoes may look great but the cushioning is probably worn down. Some of us develop an emotional attachment to their sneakers - a model or color that has gone out of production, a pair of shoes that they ran a great race in, or in some cases an attachment to the idea that they haven’t fallen apart so they must be okay. Go ahead, trade them in, you’ll feel so much better that you’ll forget about them in no time at all.
The American Podiatric Medical Association recommends that you trade in your trainers every 300-500 miles or 3-6 months. They also suggest rotating 2 or more pairs of shoes, which gives shoes a chance to breathe and to recover their cushioning properties in between use. They have some helpful tips on how to find the right pair of sneakers, cli ck here to read more.
Slow Burn: How Aging Affects Metabolism
If you think you’ve put on a few extra pounds because your metabolism has slowed down, you may be only half right. Barry Stein of Wake Forest University School of Medicine is writing a book about staying fit after 50. As he explains, “As we age, we are subject to sarcopenia—muscle wasting. Since muscle burns more energy than fat, this means the metabolic load goes down and metabolism reflects that.” That is, if you do nothing about your loss of muscle with age, it will take you longer to burn off a candy bar at age 60 than at 20.
Twins Tammy and Lyssie Lakotos, authors of Fire Up Your Metabolism, recommend both cardiovascular activity and weight training. “Cardiovascular activity burns calories while you do it. Additionally, you could burn about 20-30 additional calories afterwards, which may not seem like a big amount daily, but adds up over a lifetime,” says Tammy Lakotos. Strength training is effective long after you’ve put down the barbells because muscle burns more calories than fat while you’re at rest.
For more information on how to burn more calories at any age, click here for the full story.
What's a TransFat?
Trans fat (also called trans fatty acids) is formed when liquid vegetable oils go through a chemical process called hydrogenation, in which hydrogen is added to make the oils more solid. Hydrogenated vegetable fats are used by food processors because they allow longer shelf-life and give food desirable taste, shape, and texture. Evidence suggests that consumption of trans fat raises LDL (“bad”) cholesterol levels and lowers HDL (“good”) cholesterol levels, causing the arteries to become clogged and increasing the risk of developing heart disease and stroke. To read the full story about transfats and other fats, click here.
1/29/2006
FREE WEIGHTS VS. STRENGTH TRAINING EQUIPMENT
Free weights advantages:
- incorporate the stabilizing muscles
- tend to more closely match the movement patterns you're likely to need
- are more versatile.
Free weights disadvantages:
- you must learn to balance the weight ... this can be potentially dangerous
- to target the muscle you want, you must use very precise technique
- free weights can be swung for momentum rather than lifted slowly and steadily, which works the muscles better
- training alone can lead to injury
Machine advantages:
- generally safer and easier to use, an advantage for beginners
- some machines are more efficient than free weights at isolating
- machines ensure correct movements for a lift which helps prevent cheating when muscle fatigue sets in
Machine disadvantages:
- Most machines involve moving a weight along a predetermined path, making it difficult to strengthen the stabilizer muscles
- Most machines are geared to the average- sized person
Experienced exercisers may want to use free weights because of the additional training benefits they offer. That said, the combination of both free weights and machines can add variety to your workout. Using machines may also be easier and less discouraging if you’re a novice, because free weights require some coordination to use. To read the full story from the American Council on Exercise, click here.
RESOLVING TO LOSE WEIGHT? HERE'S HOW.
Your New Year's resolution will be a bust if ... - You base your goal on a fleeting thought.- Your goals are vague or general.- You have no plans to make it happen.
Your New Year's resolution will be a success if ... - You have a strong initial commitment.- You have a way to cope when the going gets rough. - You keep track of your progress
To read the full story and details, click here for MSN health and fitness.
1/17/2006
Is your Group or Company Interested in hosting a FREE Fitness Seminar?
1/05/2006
TRY KINESIS AT NYSC WALL STREET - BY APPOINTMENT
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