One of the professors in my department (Public Health) works out in the Student Rec Center like I do. It should just be called the Rec Center because it is there for all of us. Anyways, his research and work regards work site wellness programs. Individual level factors that can improve health or increase risk of disease are his focus.
I have run into him in the gym the last couple of Mondays. Today as he was coming back into the academic building, he said, "I thought these workouts were supposed to get easier." To which I replied, "No, they aren't. If they get easy it means you're doing it wrong." He laughed and said, "That's exactly right." Because it was - but I knew what he really meant and he knew what I meant(gym rats think alike).
I did follow up my comment by mentioning some friends or relatives that I have who don't understand (or choose to ignore)that the weight training piece of their workout needs to be periodically revised.
But put that aside a minute. I want to break this 'easier' concept into two parts.
There is a physical and a psychological component to weight training. I make this distinction because I don't want anyone who is considering starting to exercise or who is new to exercise to abandon all hope and run back to the couch.
Psychologically it DOES get easier. It becomes a routine with benefits. Emotional well being, strength, conditioning and better metabolism are a few of the pay offs.
As people who are new to exercise and many older exercisers are uncomfortable with the progressive nature of weight training - i.e. adding reps, weights and new routines, I offer this link to a CDC page which offers suggestions on how to keep those workouts working for you.
Showing posts with label weight training. Show all posts
Showing posts with label weight training. Show all posts
Monday, February 20, 2012
Saturday, November 12, 2011
Full Body Weight Routine : 2
Here is another example of one of my full body workouts. If you saw the first one, you know that I work out (with weights) on Monday and Thursday and I use the same routine 4x in a row. It is a good idea to walk in the door with a plan, it keeps you focused and less intimidated.
I have done this workout twice so far. As before, the website which offers the most detailed and visual examples is RxEx.net but it is advertisement heavy so don't click on anything that looks like cartoons!
Bench Press with barbell- You should know that I do not use any weight plates on the barbell because I do not have a spotter. It is pretty heavy for a light weight girl such as myself, but when I workout with someone I do add some plates. I am doing 3 sets of 12 reps now.
Piriformis crossovers - This is an exercise that I learned from my physician (sports medicine). I do have a video of this lunge type move, but it is not yet posted anywhere. IF you are interested, check with my You Tube channel in a few weeks and it should be there.
Triceps extension and presses with dumbbells - The example in the link is not exactly what I do but it is close. I take the dumbbells straight down to the sides of my head, not over the bench (remember to extend from your elbow - your upper arm should not be moving at all). For this training period, I am doing alternating sets of the extensions and pulses. (I bring my elbows to my sides (still lying on the bench) and just pulse up - keeping my arms almost at a 90 degree angle). So I do 8-10 extensions and then 8-10 pulses and repeat at least once.
Deltoids raises with dumbbells - The demonstration here is very similar to what I am doing for this two week period. However, I am standing upright and my arms are at 90 degree angles. [elbows into my sides and then with arms bent, I raise my arms leading with the elbows and stopping when my elbows are even with my shoulders. I concentrate on the squeeze on the way down. This works several parts of the shoulder.] I am using light weights currently because of a slight tear in my right shoulder that is recovering. I do three sets of 8 to 10 reps.
Cable machine leg work - This is not one to easily explain or provide pictures (I will insert some similar examples). I use the pulley or cable machine and attach a strap to my ankle. With a straight leg, I pull the cable back, kick backs. Then I turn to one side and take my leg (still straight) across my body (this example is close, but I concentrate on crossing my body, not taking it high out to the side), then I turn the other way and take my leg out laterally. I do two sets with each leg with about 10 - 12 pounds. This is working by buttocks, inner and outer thighs and to some extent my hamstrings.
Rotating Biceps curls with dumbbells - I am up to fifteen pounds - 3 sets of 8 reps - and the last set is still a challenge. When I can do 10 easily, it will be time to consider the 20 pounders! I really can't imagine that just now.
Abdominal machine crunches - I believe I showed you this one last time. I did work another full body routine between these posts and in the other 2 weeks I did traditional crunches.
I have done this workout twice so far. As before, the website which offers the most detailed and visual examples is RxEx.net but it is advertisement heavy so don't click on anything that looks like cartoons!
Bench Press with barbell- You should know that I do not use any weight plates on the barbell because I do not have a spotter. It is pretty heavy for a light weight girl such as myself, but when I workout with someone I do add some plates. I am doing 3 sets of 12 reps now.
Piriformis crossovers - This is an exercise that I learned from my physician (sports medicine). I do have a video of this lunge type move, but it is not yet posted anywhere. IF you are interested, check with my You Tube channel in a few weeks and it should be there.
Triceps extension and presses with dumbbells - The example in the link is not exactly what I do but it is close. I take the dumbbells straight down to the sides of my head, not over the bench (remember to extend from your elbow - your upper arm should not be moving at all). For this training period, I am doing alternating sets of the extensions and pulses. (I bring my elbows to my sides (still lying on the bench) and just pulse up - keeping my arms almost at a 90 degree angle). So I do 8-10 extensions and then 8-10 pulses and repeat at least once.
Deltoids raises with dumbbells - The demonstration here is very similar to what I am doing for this two week period. However, I am standing upright and my arms are at 90 degree angles. [elbows into my sides and then with arms bent, I raise my arms leading with the elbows and stopping when my elbows are even with my shoulders. I concentrate on the squeeze on the way down. This works several parts of the shoulder.] I am using light weights currently because of a slight tear in my right shoulder that is recovering. I do three sets of 8 to 10 reps.
Cable machine leg work - This is not one to easily explain or provide pictures (I will insert some similar examples). I use the pulley or cable machine and attach a strap to my ankle. With a straight leg, I pull the cable back, kick backs. Then I turn to one side and take my leg (still straight) across my body (this example is close, but I concentrate on crossing my body, not taking it high out to the side), then I turn the other way and take my leg out laterally. I do two sets with each leg with about 10 - 12 pounds. This is working by buttocks, inner and outer thighs and to some extent my hamstrings.
Rotating Biceps curls with dumbbells - I am up to fifteen pounds - 3 sets of 8 reps - and the last set is still a challenge. When I can do 10 easily, it will be time to consider the 20 pounders! I really can't imagine that just now.
Abdominal machine crunches - I believe I showed you this one last time. I did work another full body routine between these posts and in the other 2 weeks I did traditional crunches.
Monday, October 17, 2011
The work that has kept me busy today is not something that lends itself well to blogging - so instead I will talk about weight training, sometimes called strength training or even personal training. I refer to my own routine in this post.
As previously mentioned, I prefer to do a full body workout (meaning all muscle groups in one session) twice a week. Research that I have read from the American College of Sports Medicine supports this method as one of several that is effective for increasing muscle strength and size. Also supported by the ACSM, is my penchant for fewer reps and higher weights. Lastly, one should rest between muscle training days and recent studies suggest that 48 hours between workouts (of the same muscles) is ideal.
The information that I have just referred to can be read in this edition of the ACSMs Certified News from 2010.
I had been doing the same routine on both days - Monday and Thursday (which are also the days that I swim). Recently I began doing the same routine 4 times in a row. I was using too many creative thinking cells and I think 4x in a row is not too many at all. That means I am switching the routine every two weeks and my muscles will not become immune to the workout (you have GOT to switch it up). I have also been increasing the load on my biceps and am pretty pleased with that.
Today was the third time I did this routine:
Bicep pyramid hammer curls (weights go up, reps go down - 10 lbs 12x, 12 lbs 10x, 15 lbs 8x and back down)
Squats with a lunge (you can see this move and me here)
Triceps push down traditional and bent over extension
(both with a rope attachment)
Squats with the Smith Machine (2 sets)
Seated chest flies with a cable machine
Abdominal crunches (with a machine)
Lateral pull down and low row (for the back)
[but I was sitting on the floor and using a different type of cable machine for the low row]
Another set of the squat lunges
Shoulder rows and overhead presses (with 8 lb dumbbells)
That's all - plus the swimming and riding my bicycle to school :)
It was very cool to be able to use the ExRX website to give you an idea of what my exercises looked like. I think it is the best place to go for information, education and visual descriptions. But do be careful not to click on any of the ads that come on the free website.
As previously mentioned, I prefer to do a full body workout (meaning all muscle groups in one session) twice a week. Research that I have read from the American College of Sports Medicine supports this method as one of several that is effective for increasing muscle strength and size. Also supported by the ACSM, is my penchant for fewer reps and higher weights. Lastly, one should rest between muscle training days and recent studies suggest that 48 hours between workouts (of the same muscles) is ideal.
The information that I have just referred to can be read in this edition of the ACSMs Certified News from 2010.
I had been doing the same routine on both days - Monday and Thursday (which are also the days that I swim). Recently I began doing the same routine 4 times in a row. I was using too many creative thinking cells and I think 4x in a row is not too many at all. That means I am switching the routine every two weeks and my muscles will not become immune to the workout (you have GOT to switch it up). I have also been increasing the load on my biceps and am pretty pleased with that.
Today was the third time I did this routine:
Bicep pyramid hammer curls (weights go up, reps go down - 10 lbs 12x, 12 lbs 10x, 15 lbs 8x and back down)
Squats with a lunge (you can see this move and me here)
Triceps push down traditional and bent over extension
(both with a rope attachment)
Squats with the Smith Machine (2 sets)
Seated chest flies with a cable machine
Abdominal crunches (with a machine)
Lateral pull down and low row (for the back)
[but I was sitting on the floor and using a different type of cable machine for the low row]
Another set of the squat lunges
Shoulder rows and overhead presses (with 8 lb dumbbells)
That's all - plus the swimming and riding my bicycle to school :)
It was very cool to be able to use the ExRX website to give you an idea of what my exercises looked like. I think it is the best place to go for information, education and visual descriptions. But do be careful not to click on any of the ads that come on the free website.
Friday, August 19, 2011
Exercise - the comfort of a PLAN
It has not been that long since I posted my exercise plan with the hopes of swimming 2x a week through August, etc.
The past two weeks were challenging. I was able to keep things as planned when I had the day long classes the week before last. I only had to shift times, not days or actions.
This week I had one all day event that interrupted my running time on Wednesday, but worse - or in addition, the fitness center was only open on Monday and Friday and the pool was closed all week.
The fall schedule is now posted for the center and the pool and I know my class schedule (though not my "work hours").
First I will explain how I did my work-around this week and then I will share my plan for (oh my gosh)the whole fall. YIKES. Can I commit?
Sigh - well - it gives me leverage with my walking buddy.
Oh yes, let us start there. The real deviance began last weekend. My pal called (before my alarm was due to go off - dang it) to say that she and her son's dog (pet sitting) had been attacked by yellow jackets. Her hand was hurt and she worried over the dog so we postponed. It began to rain and rained most of the day. Instead of an hour long walk, I did an hour of step aerobics (in my living room to a DVD).
Sunday my friend's hand had swollen badly. She went to Prime Care where she received a shot. I took a run around my neighborhood because I figured the trail would be too muddy to navigate, but I still ran.
Monday the pool was closed so I cycled about 12 miles and then later did my weight training - in the PM - not AM.
My Tuesday went as planned. Wednesday I had to be somewhere early and did not run first. I felt bad all day so I decided to run that night - it helped. I ran Thursday too because the gym was closed.
Today I cycled another 12, and I had company :). I went to do my weights at 1:30 and that is where I decided that I was going to blog about this tonight. (oh and since I did not run today I will run tomorrow. This weekend we will walk on Sunday instead - just so I can end the week as off schedule as I started!)
School is back in session and the younger students are back. I have been lifting weights at 9:30 am all summer and even during school, I bet that time will be less crowded. I was NOT intimidated by all the boys/men in the weight room today - as I was one year ago. Still, it was crowded.
The advice I want to offer you - besides mapping out your weekly exercise routine- is to plan the weight training you will do before you walk in the door. It is far less daunting if you know exactly what machine and or free weights that you will use and in what order. Just walk in with a mission, do your thing, and get out :)
So the schedule is up and I have just committed myself to continue swimming twice a week. I made recurring appointments on my Google calendar for weight training Mon and Thurs at 9:30 and swim Monday at 12 and Thursday at 4 (after my class). I was frustrated last fall/spring because the swim schedule is inconsistent - but with a plan in place, I think I can do this.
I will try my running and walking on the other days as has been. X fingers and welcome Fall Semester. I am SO thrilled to be in this comfortable place with a general understanding of the expected course work. It is so much better than a year ago!
The past two weeks were challenging. I was able to keep things as planned when I had the day long classes the week before last. I only had to shift times, not days or actions.
This week I had one all day event that interrupted my running time on Wednesday, but worse - or in addition, the fitness center was only open on Monday and Friday and the pool was closed all week.
The fall schedule is now posted for the center and the pool and I know my class schedule (though not my "work hours").
First I will explain how I did my work-around this week and then I will share my plan for (oh my gosh)the whole fall. YIKES. Can I commit?
Sigh - well - it gives me leverage with my walking buddy.
Oh yes, let us start there. The real deviance began last weekend. My pal called (before my alarm was due to go off - dang it) to say that she and her son's dog (pet sitting) had been attacked by yellow jackets. Her hand was hurt and she worried over the dog so we postponed. It began to rain and rained most of the day. Instead of an hour long walk, I did an hour of step aerobics (in my living room to a DVD).
Sunday my friend's hand had swollen badly. She went to Prime Care where she received a shot. I took a run around my neighborhood because I figured the trail would be too muddy to navigate, but I still ran.
Monday the pool was closed so I cycled about 12 miles and then later did my weight training - in the PM - not AM.
My Tuesday went as planned. Wednesday I had to be somewhere early and did not run first. I felt bad all day so I decided to run that night - it helped. I ran Thursday too because the gym was closed.
Today I cycled another 12, and I had company :). I went to do my weights at 1:30 and that is where I decided that I was going to blog about this tonight. (oh and since I did not run today I will run tomorrow. This weekend we will walk on Sunday instead - just so I can end the week as off schedule as I started!)
School is back in session and the younger students are back. I have been lifting weights at 9:30 am all summer and even during school, I bet that time will be less crowded. I was NOT intimidated by all the boys/men in the weight room today - as I was one year ago. Still, it was crowded.
The advice I want to offer you - besides mapping out your weekly exercise routine- is to plan the weight training you will do before you walk in the door. It is far less daunting if you know exactly what machine and or free weights that you will use and in what order. Just walk in with a mission, do your thing, and get out :)
So the schedule is up and I have just committed myself to continue swimming twice a week. I made recurring appointments on my Google calendar for weight training Mon and Thurs at 9:30 and swim Monday at 12 and Thursday at 4 (after my class). I was frustrated last fall/spring because the swim schedule is inconsistent - but with a plan in place, I think I can do this.
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| HA - this picture is at least 5 years old and at yet another gym! |
Monday, August 15, 2011
Muscles
I forgot to tell you the best thing about the Farmer's Market we had a couple weeks ago. I thought of it today because it had to do with muscles, mine specifically :)
When the event ended, several of us pitched in to take down tents and tables, put away supplies and pack up cars. The church pastor had been selling bottled water and there was still an unopened case of water on his table. This water was to go home with one of the ...hmmm - not middle aged, and I don't like old or older, so higher aged? - higher aged women. I told her not to try to lift it, but I wanted to see if I could. It was not heavy really, so when I saw that I could lift it without hurting myself, I just began walking to her car.
She and some of the others were surprised. First they said, "Oh No - you can't lift that, " and then saw that I very well could. I said, I am strong because I lift weights :) Then I put the water down and made a 'bicep'. They exclaimed, "Oh, she has muscles!"
Indeed. So today, my normal weight training day, when I felt overwhelmed with school requirements, I thought.. just for a second, "I could skip the workout." But you know - I couldn't and we can't. If you "don't do it" once it becomes acceptable and you will "not" do it again. How many of you took a day over a year ago - from something - and never went back?
As it is, I only work out with weights twice a week for 40 minutes each time- still double the lowest PAG recommendations but not that much. I HAD 40 minutes to spare today and I lifted my weights. I must - the higher aged women are counting on me :)
BTW- notice how I took the opportunity to point out that my strength is related to something I do - just as I remark that my size is related to how I eat and not my genes.
AND - I finished my syllabus today - for the class I will start teaching next week - it is SIX pages long :)
When the event ended, several of us pitched in to take down tents and tables, put away supplies and pack up cars. The church pastor had been selling bottled water and there was still an unopened case of water on his table. This water was to go home with one of the ...hmmm - not middle aged, and I don't like old or older, so higher aged? - higher aged women. I told her not to try to lift it, but I wanted to see if I could. It was not heavy really, so when I saw that I could lift it without hurting myself, I just began walking to her car.
She and some of the others were surprised. First they said, "Oh No - you can't lift that, " and then saw that I very well could. I said, I am strong because I lift weights :) Then I put the water down and made a 'bicep'. They exclaimed, "Oh, she has muscles!"
Indeed. So today, my normal weight training day, when I felt overwhelmed with school requirements, I thought.. just for a second, "I could skip the workout." But you know - I couldn't and we can't. If you "don't do it" once it becomes acceptable and you will "not" do it again. How many of you took a day over a year ago - from something - and never went back?
As it is, I only work out with weights twice a week for 40 minutes each time- still double the lowest PAG recommendations but not that much. I HAD 40 minutes to spare today and I lifted my weights. I must - the higher aged women are counting on me :)
BTW- notice how I took the opportunity to point out that my strength is related to something I do - just as I remark that my size is related to how I eat and not my genes.
AND - I finished my syllabus today - for the class I will start teaching next week - it is SIX pages long :)
Wednesday, July 20, 2011
Exercise Challenge
I do not talk about the physical activity guidelines very often, but there were released in 2008 and call for no less than 30 minutes of moderate to vigorous exercise five days a week. More is better and it applies to all adults, even those with disability and those who are over age 65.
The recommendations for children are higher, 60 minutes every day.
If persons are questioned about their physical activity and they report NO strength training - even if they exercise 5-7 days a week, they are categorized as NOT meeting the PA guidelines. Cardiovascular exercise (elevating your heart rate) and muscle conditioning are the two most important aspects of the recommendations. After which comes balance and core work for preventing falls as we age. (A reduction or stabilization in the number of falls in persons over age 65 is one of the goals of the National Prevention Strategy).
I am going to tell you what my plan for the next month is with regards to a regular exercise routine. I will re-evaluate in September and adjust based on the availability of the pool (open swim times) and my teaching and course work schedule. What is not included in this plan are the many short walks that I take, cycling to and from campus and the ten minute segments of yoga or pilates that I do in the evening (after dinner). Those are just extra little things, and I do not count them towards my daily or weekly activity goals.
My plan is to run four days a week, swim on two days, lift weights on the swim days (or two other days if there is a conflict - but two days every week [as I already do]) and to walk (1hr with a friend who is less athletic than I) one day and to cycle for fitness one day. Oh wait! that is eight days, well - I will figure it out.
It might look like this:
Monday - lift weights and swim laps
Tuesday - run , four miles and adding up to six/eight
Wednesday - run
Thursday - lift weights and swim laps
Friday - run
Saturday - walk with friend and or cycle
Sunday - run
I do a full body weight training session - all muscle groups - low reps heavier weights (and don't give me any excuses about "oh, I don't want to bulk up", because bulking up is HARD people - and it takes hours and hours in the gym)- but I wait at least 48 hours between my workouts so that my muscles can recover and build. The time after the workout is as important in strength training as the time during the workout.
So what is your plan for the next month??
The recommendations for children are higher, 60 minutes every day.
If persons are questioned about their physical activity and they report NO strength training - even if they exercise 5-7 days a week, they are categorized as NOT meeting the PA guidelines. Cardiovascular exercise (elevating your heart rate) and muscle conditioning are the two most important aspects of the recommendations. After which comes balance and core work for preventing falls as we age. (A reduction or stabilization in the number of falls in persons over age 65 is one of the goals of the National Prevention Strategy).
I am going to tell you what my plan for the next month is with regards to a regular exercise routine. I will re-evaluate in September and adjust based on the availability of the pool (open swim times) and my teaching and course work schedule. What is not included in this plan are the many short walks that I take, cycling to and from campus and the ten minute segments of yoga or pilates that I do in the evening (after dinner). Those are just extra little things, and I do not count them towards my daily or weekly activity goals.
My plan is to run four days a week, swim on two days, lift weights on the swim days (or two other days if there is a conflict - but two days every week [as I already do]) and to walk (1hr with a friend who is less athletic than I) one day and to cycle for fitness one day. Oh wait! that is eight days, well - I will figure it out.
It might look like this:
Monday - lift weights and swim laps
Tuesday - run , four miles and adding up to six/eight
Wednesday - run
Thursday - lift weights and swim laps
Friday - run
Saturday - walk with friend and or cycle
Sunday - run
I do a full body weight training session - all muscle groups - low reps heavier weights (and don't give me any excuses about "oh, I don't want to bulk up", because bulking up is HARD people - and it takes hours and hours in the gym)- but I wait at least 48 hours between my workouts so that my muscles can recover and build. The time after the workout is as important in strength training as the time during the workout.
So what is your plan for the next month??
Monday, March 7, 2011
Practicing without a License
Though I have said this in my blog and on You Tube, it does not hurt to repeat it.
The only professional that is qualified to give specific caloric and nutrient advice to individuals is a registered/licensed dietitian. RDs have specialized training that allows them to consider the multitude of factors that inform a persons metabolism. Even these skilled professionals are making assumptions as there is no exact measure to capture the daily variances in energy expenditure.
I, even as a certified health education specialist cannot tell anyone how many calories they need in a day (beyond referring to the Dietary Guidelines that suggest caloric limits generally starting at 1500 a day). Your physician cannot tell you how many calories you need in a day, and most importantly your Personal Trainer cannot tell you. Personal Trainers are not qualified to determine individual needs, not for calories, not for nutrients (i.e. they are not to prescribe supplements or eating plans). Personal Trainers who do so can be sanctioned by the American Dietetic Association and legal action could follow.
I say this to you today because two of my friends are using a personal trainer for some very high impact boot camp like training - 3x a week. They told me tonight that the trainer had told them to consume about 1200 calories a day. To which they both said to the other, "Oh my gosh, wait till we tell Deirdre." Rather funny that they know me so well. And of course, I was aghast. In addition to the cardio/plyometric boot camp, these women are runners. They were doing intermediate to advanced weight training on their own before signing up for these classes. In other words, they are both slim - I am guessing their BMIs are about 18 and if they have any fat on their bodies it is just the amount needed for healthy functioning. They easily burn upwards of 2000 calories a day - and not more only because they are small.
I cannot begin to image what that man was thinking. If he does have overweight clients and wants to convince them that his training program will melt off pounds, yes, telling them to eat 1200 cals a day would do it. It is not only out of his jurisdiction - but the recommendation is reckless. My friends of course knew not to listen.
The only professional that is qualified to give specific caloric and nutrient advice to individuals is a registered/licensed dietitian. RDs have specialized training that allows them to consider the multitude of factors that inform a persons metabolism. Even these skilled professionals are making assumptions as there is no exact measure to capture the daily variances in energy expenditure.
I, even as a certified health education specialist cannot tell anyone how many calories they need in a day (beyond referring to the Dietary Guidelines that suggest caloric limits generally starting at 1500 a day). Your physician cannot tell you how many calories you need in a day, and most importantly your Personal Trainer cannot tell you. Personal Trainers are not qualified to determine individual needs, not for calories, not for nutrients (i.e. they are not to prescribe supplements or eating plans). Personal Trainers who do so can be sanctioned by the American Dietetic Association and legal action could follow.
I say this to you today because two of my friends are using a personal trainer for some very high impact boot camp like training - 3x a week. They told me tonight that the trainer had told them to consume about 1200 calories a day. To which they both said to the other, "Oh my gosh, wait till we tell Deirdre." Rather funny that they know me so well. And of course, I was aghast. In addition to the cardio/plyometric boot camp, these women are runners. They were doing intermediate to advanced weight training on their own before signing up for these classes. In other words, they are both slim - I am guessing their BMIs are about 18 and if they have any fat on their bodies it is just the amount needed for healthy functioning. They easily burn upwards of 2000 calories a day - and not more only because they are small.
I cannot begin to image what that man was thinking. If he does have overweight clients and wants to convince them that his training program will melt off pounds, yes, telling them to eat 1200 cals a day would do it. It is not only out of his jurisdiction - but the recommendation is reckless. My friends of course knew not to listen.
Wednesday, July 21, 2010
Strength Training
I feel like I might be poaching from another health professional but I want to share the information as it supports my own workout philosophy. So I will first give credit where it is due. An exercise science professor from Quincy College wrote an article in the American College of Sports Medicine's Certified News regarding recent research on the frequency of weight training and the benefits there of.
In fact, he shared results on more than one study. People who are doing no weight training whatsoever are going to benefit from adding just one day a week. This will last you six months or so, in my informed opinion. I want to consider optimistically, that all who are reading this post already lift weights or pump iron at least twice a week.
Dr. Westcott discussed the research on whether or not a person benefited most from two or three days a week in a focused full body circuit workout. In fact, the two days were better and especially better if they were spaced apart, for example, a Wednesday and a Saturday. The reason that this is suggested as best is the time of recovery between workouts. We do break down the microfibers of our muscles and then with proper nutrition (not OVER supplementation, just basic fueling) and rest, the muscles repair themselves and become stronger and in some cases larger. Workouts that are less that 48 hours apart, actually detract from this process and progress.
People who do want to work out with weights more frequently should change up on the muscle groups to allow sufficient recovery. Because I like to do every muscle every time - I am the two a day candidate. I have been working out twice a week consistently since January. I had been doing once a week for a while. Years past, I did work out with weights more frequently. I do need to concentrate on spacing my workouts however, and with the added challenge of not having a hard weight day before a long run day - OR, two days before the run, because when will I be sorer - see, always things to consider - but the longer, healthier life that it could lead me to, well, it's worth it!
Oh the upshot - which is an upside - two days of weight training is enough!!
In fact, he shared results on more than one study. People who are doing no weight training whatsoever are going to benefit from adding just one day a week. This will last you six months or so, in my informed opinion. I want to consider optimistically, that all who are reading this post already lift weights or pump iron at least twice a week.
Dr. Westcott discussed the research on whether or not a person benefited most from two or three days a week in a focused full body circuit workout. In fact, the two days were better and especially better if they were spaced apart, for example, a Wednesday and a Saturday. The reason that this is suggested as best is the time of recovery between workouts. We do break down the microfibers of our muscles and then with proper nutrition (not OVER supplementation, just basic fueling) and rest, the muscles repair themselves and become stronger and in some cases larger. Workouts that are less that 48 hours apart, actually detract from this process and progress.
People who do want to work out with weights more frequently should change up on the muscle groups to allow sufficient recovery. Because I like to do every muscle every time - I am the two a day candidate. I have been working out twice a week consistently since January. I had been doing once a week for a while. Years past, I did work out with weights more frequently. I do need to concentrate on spacing my workouts however, and with the added challenge of not having a hard weight day before a long run day - OR, two days before the run, because when will I be sorer - see, always things to consider - but the longer, healthier life that it could lead me to, well, it's worth it!
Oh the upshot - which is an upside - two days of weight training is enough!!
Sunday, March 14, 2010
Odds and Ends
Step Class "oh no!" I have said so many times that lifting weights should be an activity in and of itself and not done simultaneously with any other activity. I have noted times when I have seen people walking or RUNNING with weights in their hands or on their ankles and even considered putting up PSA flyers at local parks to discourage this behavior. WHY? Because it does not work the muscle correctly and because it puts the person at very high risk of overuse injury, especially of the shoulder. Now if you are trying to save time and get a cardio and strength training workout in the same hour, then by all means, in between weight lifting, jog, jump rope, cycle etc - but NOT at the same time. And so this week I watched a woman take an entire step aerobics class with two, three to five pounds weights in her hands. So she stressed her shoulders but didn't challenge her muscles. NUTS! or lack of information - but you cannot claim ignorance, because you just read this post.
Testing, testing, testing So we are having too many diagnostic tests. DUH. I am glad anyway to see some popular news sources note that the Xrays, CTs and even blood work have gotten out of hand. I was speaking with a physician this week after that story made the headlines and he agreed with my thought, which is this - before having a "test" one should know the answer to this question, "How will that Xray, Blood Test, Ultrasound, etc - change the treatment ?" If it isn't going to change what the doctor would do, then it is an unnecessary test. Remember, some of those imaging complexes are actually OWNED by the doctor's who send you there. BTW, my aunt and I were talking today about mammograms - and though she is a breast cancer survivor - she too thinks they are over used.
Bone Loss Drugs This week a study and an FDA warning were released in regards to long term use of drugs that are meant to slow or reverse bone loss - Fosomax and Actonel are popular examples. The drugs already carry an unusual warning of esophageal damage and jaw bone problems, now there is concern that FRACTURES can occur in the thigh bone of people on these drugs longer than five years. Here again, an example of a drug causing what it is supposed to prevent. The FDA is looking into this matter and persons on the drug are to discuss long term use with their physician. I wrote about the issue of prescribing a medication to prevent a condition that can lead to another condition, some time ago and this is exactly the kind of thing one must worry about. If the medication is given to 30 or 40 year old women because they are at risk for getting osteoporosis which would then mean that they are at risk for getting a fracture (hip and spine) - they will be on the drug for 20-40 years!!! Read more about the osteopenia debate here.
Without the Calories??? I almost did a post about the crazy things I heard people say or saw people do this week. Here is one. I was at another doctor's office (this is work related, I am NOT sick :)) and as I waited for the doctor, his office manager, nurse was talking with me. She offered me some cracker like chips out of a large bag( kept on her desk). I think they were some kind of Ritz baked something or another - she said that they were just like chips without the calories !! What? Too funny that she would say that to ME. I had already said, thanks but no I just had my lunch, blah blah blah, when she said that about the calories - to which I had to respond, "Well, I wouldn't quite say that!"
Treadmill Grip Hmm, If the incline is so high that you have to hold on to the treadmill for dear life - you are not really working your legs. Additionally, if you run and hold on to the treadmill, well, I don't know - how do you run without your arms? Is it too fast - is it painful? I don't know, but it just can't be right.
Weight Machine Mistakes As I said, I saw a lot of quizzical things this week. This one was a lady sitting at a machine where you hold a long bar over your head and out wide, you pull the bar down towards your chest and then release. This is a lateral pull down. Form is so very important in weight training. If you cannot do the exercise while keeping your form, the weight is TOO heavy. This is a mistake most often committed by men, but this woman was all over the place with her body, nearly rocking back and forth hard enough to catapult herself off a runway. So um, that is not effective.
Smoker's Say the Darndest Things I am the first person to frown on the use of medication for almost anything, however, it is my job to educate people on the 7 FDA approved medications that are effective in helping people to quit smoking. This week I was discussing one of them called Zyban (wellbutrin/bupropion) and one of the persons in the group said that the medicine had made her hair fallout. Well - everyone else in the room, ALL smokers, gasped and declared that they would NEVER take that pill. (that really isn't one of the reported side effects, but anyways). Cigarette smoking causes lung cancer, heart disease, stroke, insulin resistance, emphysema, wrinkles, SIDS , impotence, infertility, oral cancer - and more and more - which apparently isn't near as scary as hair loss.
Do Not Add Salt I am 100% in favor of banning trans fats and of reducing the amount of sodium in processed foods. I am an advocate for getting nutrient content information on every product and dish, store or restaurant, I think that sugary drinks should be taxed to the max, but now I think NYC might have gone too far. Some politician has proposed making it illegal for restaurants to add salt during cooking. Then again, I don't add any when I cook - but seriously, the biggest problem we have is eating too many calories - and though salt can add to blood pressure problems, is it really the cause of most?
Testing, testing, testing So we are having too many diagnostic tests. DUH. I am glad anyway to see some popular news sources note that the Xrays, CTs and even blood work have gotten out of hand. I was speaking with a physician this week after that story made the headlines and he agreed with my thought, which is this - before having a "test" one should know the answer to this question, "How will that Xray, Blood Test, Ultrasound, etc - change the treatment ?" If it isn't going to change what the doctor would do, then it is an unnecessary test. Remember, some of those imaging complexes are actually OWNED by the doctor's who send you there. BTW, my aunt and I were talking today about mammograms - and though she is a breast cancer survivor - she too thinks they are over used.
Bone Loss Drugs This week a study and an FDA warning were released in regards to long term use of drugs that are meant to slow or reverse bone loss - Fosomax and Actonel are popular examples. The drugs already carry an unusual warning of esophageal damage and jaw bone problems, now there is concern that FRACTURES can occur in the thigh bone of people on these drugs longer than five years. Here again, an example of a drug causing what it is supposed to prevent. The FDA is looking into this matter and persons on the drug are to discuss long term use with their physician. I wrote about the issue of prescribing a medication to prevent a condition that can lead to another condition, some time ago and this is exactly the kind of thing one must worry about. If the medication is given to 30 or 40 year old women because they are at risk for getting osteoporosis which would then mean that they are at risk for getting a fracture (hip and spine) - they will be on the drug for 20-40 years!!! Read more about the osteopenia debate here.
Without the Calories??? I almost did a post about the crazy things I heard people say or saw people do this week. Here is one. I was at another doctor's office (this is work related, I am NOT sick :)) and as I waited for the doctor, his office manager, nurse was talking with me. She offered me some cracker like chips out of a large bag( kept on her desk). I think they were some kind of Ritz baked something or another - she said that they were just like chips without the calories !! What? Too funny that she would say that to ME. I had already said, thanks but no I just had my lunch, blah blah blah, when she said that about the calories - to which I had to respond, "Well, I wouldn't quite say that!"
Treadmill Grip Hmm, If the incline is so high that you have to hold on to the treadmill for dear life - you are not really working your legs. Additionally, if you run and hold on to the treadmill, well, I don't know - how do you run without your arms? Is it too fast - is it painful? I don't know, but it just can't be right.
Weight Machine Mistakes As I said, I saw a lot of quizzical things this week. This one was a lady sitting at a machine where you hold a long bar over your head and out wide, you pull the bar down towards your chest and then release. This is a lateral pull down. Form is so very important in weight training. If you cannot do the exercise while keeping your form, the weight is TOO heavy. This is a mistake most often committed by men, but this woman was all over the place with her body, nearly rocking back and forth hard enough to catapult herself off a runway. So um, that is not effective.
Smoker's Say the Darndest Things I am the first person to frown on the use of medication for almost anything, however, it is my job to educate people on the 7 FDA approved medications that are effective in helping people to quit smoking. This week I was discussing one of them called Zyban (wellbutrin/bupropion) and one of the persons in the group said that the medicine had made her hair fallout. Well - everyone else in the room, ALL smokers, gasped and declared that they would NEVER take that pill. (that really isn't one of the reported side effects, but anyways). Cigarette smoking causes lung cancer, heart disease, stroke, insulin resistance, emphysema, wrinkles, SIDS , impotence, infertility, oral cancer - and more and more - which apparently isn't near as scary as hair loss.
Do Not Add Salt I am 100% in favor of banning trans fats and of reducing the amount of sodium in processed foods. I am an advocate for getting nutrient content information on every product and dish, store or restaurant, I think that sugary drinks should be taxed to the max, but now I think NYC might have gone too far. Some politician has proposed making it illegal for restaurants to add salt during cooking. Then again, I don't add any when I cook - but seriously, the biggest problem we have is eating too many calories - and though salt can add to blood pressure problems, is it really the cause of most?
Monday, March 1, 2010
A Personal Story of Goal Setting and Challenges - part one
Tonight I am going to get a little personal – which can make me uncomfortable, but I choose to do it because it is a teaching moment and a learning experience for me. I had set a significant personal and fitness goal for myself last year. Well, it was not that much of a goal initially. I had run the Sarasota Marathon in February 2009 and it was the absolute most rewarding experience of my life – the finish and the ensuing days of euphoria. That is an accomplishment and feeling I will never forget, I hope. Enough for most I imagine, but not for me, and mostly that is due to the people in my “social running scene” who are less than or more than human and who run marathons monthly if not more frequently. It is all relevant and what you see most often becomes your new normal. I was MOST thrilled that the days after the marathon did not find me falling apart, battered – bruised-broken or unable to run. My friends all encouraged me to run the West Palm Beach Marathon that December. So, I registered (100 bucks), reserved my hotel etc and came up with a training plan to use later - a 12-16 week plan. In the summer though, because I try SO hard to be invincible, my long runs every Sunday knocked me out (I had pulled muscles in my abdominal area and other things were wrong too) and in July a series of physical misfortunes plagued me. I was despaired. I tried lots of cross training (swimming, bicycling, etc) and in September I joined a large local gym and became more sincere and focused in weight training. I also added some cardio classes to routine. During my recuperation, I sprained my ankle and had to refrain from weight bearing for almost two weeks. I tried running again in September or October but had fits and starts because I kept trying to start running where I had stopped (six miles 4x a week and ten + miles on Sunday) that just caused more musculoskeletal issues. Later in October, I did start slow – like two miles every other day! I continued my gym classes and strength training, but had to cancel and lose my registration fee to West Palm for December.
Surprisingly, it all began to come together around Christmas time. I remember running 8 miles that day and feeling so grateful for that. I was indeed stronger than ever – in January I was able to start long runs again and was logging over 30 miles a week. Ah the hope that springs eternal. There are not a lot of marathons close to my house, so when my friends again spoke of Gasparilla (Tampa), which they all ran in some form last year (5K, 15K, ½ marathon or marathon) just weeks after the Sarasota one, I wanted to be a part of it too. I registered, but did not tell anyone. I had about eight weeks to train, half of the recommended time. I was stronger and faster this time – but my longest training run was only 18 miles. I think here is where I should get into nitty gritty detail – because you don’t have to train for a marathon to apply some of these principles and to understand the points I am trying to make so that I learn and perhaps you learn the issue. The main one is this: You can do all the right things and still have an outcome different than you expected – and it is still of the utmost importance that you control the things you can and evaluate and accept the things you cannot control or change.
Plan one was to start long runs on Sundays – once I saw that ten miles did not tweak any of the previous year’s injuries I felt confident and comfortable going forward. I continued my weight training and my legs and back became stronger – indeed any trace of back pain seemed to be obliterated.
On consecutive Sundays, cold, windy, warm or humid and sometimes wet, I ran 12, 14, 15, 18, 14, 12, and then the Marathon weekend was here. But I also ran six miles four days (tues, wed , fri, sat), weight trained mon and fri - did step aerobics on most tues and dance class most thurs.
After the 18 I think, my foot began to bother me as well as some minor, expected muscular things, I found an awesome licensed sports massage therapist, but rather late in the game. My foot issue was beyond weird, I could jump all over the place without pain, but sometimes when I started a run, and other times when I was in the middle of a run, my foot (on the top) would hurt. I was very concerned that the FOOT not all the other issues I had overcome, would take me out of the race. Mostly because on my last long run, the foot was fine until mile six and THEN it began to hurt and got worse as I progressed – a new symptom.
I should add, that in the weeks before Gasparilla, my job became very taxing and I had a couple of six day weeks with many nontraditional work day hours. (Also, I have a Toyota Corolla and STILL haven’t gotten it the shop for the recall! )
The week immediately before the event I did all the smart things – I changed my wake up time so that I could successfully change my sleep time. On Monday-Thursday I awoke at 530 and Friday and Saturday at 520 and on race day 445. I began to eat more carbs and I ran only four miles on my 4 days, (on a treadmill three days, so that I would not hurt my foot, and so I could run at 630 in the morning). I saw the massage therapist Friday and she used some sports tape to take pressure off my foot as she thought my calf muscle was actually causing the strain. Saturday was a dreay day. I ran an easy four miles near my house before the rain came. And of course, all week I had run less than six miles at a time so there was no way to know if my foot had gotten better or not. Much apprehension filled my mind and body. Before I drove to the race day expo and my hotel, I did a presentation for work. A comedy of errors followed – which is a good stopping point – the rest of the story will continue tomorrow!
Surprisingly, it all began to come together around Christmas time. I remember running 8 miles that day and feeling so grateful for that. I was indeed stronger than ever – in January I was able to start long runs again and was logging over 30 miles a week. Ah the hope that springs eternal. There are not a lot of marathons close to my house, so when my friends again spoke of Gasparilla (Tampa), which they all ran in some form last year (5K, 15K, ½ marathon or marathon) just weeks after the Sarasota one, I wanted to be a part of it too. I registered, but did not tell anyone. I had about eight weeks to train, half of the recommended time. I was stronger and faster this time – but my longest training run was only 18 miles. I think here is where I should get into nitty gritty detail – because you don’t have to train for a marathon to apply some of these principles and to understand the points I am trying to make so that I learn and perhaps you learn the issue. The main one is this: You can do all the right things and still have an outcome different than you expected – and it is still of the utmost importance that you control the things you can and evaluate and accept the things you cannot control or change.
Plan one was to start long runs on Sundays – once I saw that ten miles did not tweak any of the previous year’s injuries I felt confident and comfortable going forward. I continued my weight training and my legs and back became stronger – indeed any trace of back pain seemed to be obliterated.
On consecutive Sundays, cold, windy, warm or humid and sometimes wet, I ran 12, 14, 15, 18, 14, 12, and then the Marathon weekend was here. But I also ran six miles four days (tues, wed , fri, sat), weight trained mon and fri - did step aerobics on most tues and dance class most thurs.
After the 18 I think, my foot began to bother me as well as some minor, expected muscular things, I found an awesome licensed sports massage therapist, but rather late in the game. My foot issue was beyond weird, I could jump all over the place without pain, but sometimes when I started a run, and other times when I was in the middle of a run, my foot (on the top) would hurt. I was very concerned that the FOOT not all the other issues I had overcome, would take me out of the race. Mostly because on my last long run, the foot was fine until mile six and THEN it began to hurt and got worse as I progressed – a new symptom.
I should add, that in the weeks before Gasparilla, my job became very taxing and I had a couple of six day weeks with many nontraditional work day hours. (Also, I have a Toyota Corolla and STILL haven’t gotten it the shop for the recall! )
The week immediately before the event I did all the smart things – I changed my wake up time so that I could successfully change my sleep time. On Monday-Thursday I awoke at 530 and Friday and Saturday at 520 and on race day 445. I began to eat more carbs and I ran only four miles on my 4 days, (on a treadmill three days, so that I would not hurt my foot, and so I could run at 630 in the morning). I saw the massage therapist Friday and she used some sports tape to take pressure off my foot as she thought my calf muscle was actually causing the strain. Saturday was a dreay day. I ran an easy four miles near my house before the rain came. And of course, all week I had run less than six miles at a time so there was no way to know if my foot had gotten better or not. Much apprehension filled my mind and body. Before I drove to the race day expo and my hotel, I did a presentation for work. A comedy of errors followed – which is a good stopping point – the rest of the story will continue tomorrow!
Monday, February 8, 2010
Myth Buster
Yes, I think I should rename myself and this blog - we have been taking on a lot of myth busting over the years, and there is no end in sight. I like it though. I like it when science is used to prove or disprove a concept, especially when I know that misinformed or misled persons are spending their money on products that will not help them and may harm them.
Today the story is protein- powders, shakes, bars and supplements.
The truth is that muscle's gain power, strength and endurance when they are pushed too far in a workout and then repair themselves during the rest or recovery phase. It is also truth that the rebuilding is only possible with the use of protein. What is also truth, but not well known, is that you have enough of that protein already. At least the persons that are reading this blog and the persons who are spending money on gym memberships, fitness equipment and work out gear - those, them, us, me - we are not starving and really only starving people lack protein.
Even someone who practices body building for competition is unlikely to need supplementation. The best source of protein is FOOD. Most persons need about half their body weight in pounds in grams of protein a day. I know that sounds confusing, but a 150 pound person needs 75 grams of protein.
Good sources of protein include dairy products (and nonfat products have just as much protein as full fat ones so don't even try that excuse!), lean meats, legumes (beans and nuts), some vegetables, whole grains and fish. Look at your labels tomorrow just for the heck of it. Track your protein. You are not deprived. Even vegetarians get ample protein.
Several studies have been conducted that show that even athletes do not need protein from nonfood sources and that most people who take them are doing so because a coach, personal trainer, or TV spokesperson suggested it. Most trainers do not know that the body does not need more protein than this .5g/lb of weight.
Two other things need to be said about this. One is that the protein bars, shakes and powders bring in a lot of calories and usually people do not take the protein as a replacement product but as a supplement or in addition to - their regular intake. Another point to consider is that too much protein can indeed harm the body because of the extra work the kidneys must do to process it.
The upshot, in my simple and blunt opinion, is that the protein push is a scam that costs you - at the least it costs you money and calories and at the most, -kidney damage. What we really need more of is the activity that challenges the muscles not the protein that repairs them.
(of course there are persons with specific medical conditions who would be advised by licensed nutritionists and physicians on supplementation - but the rest of us - when in doubt, leave it out)
Research: journal Nutrition January 2010
also, the Canadian Sport Centre Dietary Study
and
Journal of Strength and Conditioning Research 2008
More info: http://www.pcrm.org/health/veginfo/vsk/protein_myth.html
Today the story is protein- powders, shakes, bars and supplements.
The truth is that muscle's gain power, strength and endurance when they are pushed too far in a workout and then repair themselves during the rest or recovery phase. It is also truth that the rebuilding is only possible with the use of protein. What is also truth, but not well known, is that you have enough of that protein already. At least the persons that are reading this blog and the persons who are spending money on gym memberships, fitness equipment and work out gear - those, them, us, me - we are not starving and really only starving people lack protein.
Even someone who practices body building for competition is unlikely to need supplementation. The best source of protein is FOOD. Most persons need about half their body weight in pounds in grams of protein a day. I know that sounds confusing, but a 150 pound person needs 75 grams of protein.
Good sources of protein include dairy products (and nonfat products have just as much protein as full fat ones so don't even try that excuse!), lean meats, legumes (beans and nuts), some vegetables, whole grains and fish. Look at your labels tomorrow just for the heck of it. Track your protein. You are not deprived. Even vegetarians get ample protein.
Several studies have been conducted that show that even athletes do not need protein from nonfood sources and that most people who take them are doing so because a coach, personal trainer, or TV spokesperson suggested it. Most trainers do not know that the body does not need more protein than this .5g/lb of weight.
Two other things need to be said about this. One is that the protein bars, shakes and powders bring in a lot of calories and usually people do not take the protein as a replacement product but as a supplement or in addition to - their regular intake. Another point to consider is that too much protein can indeed harm the body because of the extra work the kidneys must do to process it.
The upshot, in my simple and blunt opinion, is that the protein push is a scam that costs you - at the least it costs you money and calories and at the most, -kidney damage. What we really need more of is the activity that challenges the muscles not the protein that repairs them.
(of course there are persons with specific medical conditions who would be advised by licensed nutritionists and physicians on supplementation - but the rest of us - when in doubt, leave it out)
Research: journal Nutrition January 2010
also, the Canadian Sport Centre Dietary Study
and
Journal of Strength and Conditioning Research 2008
More info: http://www.pcrm.org/health/veginfo/vsk/protein_myth.html
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