December 2007: Get the benefits of strength training by stretching your options
The benefits of strength training are many: increased lean body tissue, improved strength, power and endurance, decreased body fat, increased bone density, greater energy and more. Elastic resistance training (ERT) can be a practical and cost effective way to reap the benefits of strength training. With no need for expensive, bulky equipment, an almost endless variety of exercises can be done with elastic resistance. And these light weight elastics can easily be slipped into a suitcase when travelling.
ERT is done with elastic bands or tubing that are made in varying degrees of resistance. As the band or tubing is stretched, the resistance increases, thus providing a progressive stimulus to the muscles to build strength, tone and mass. So what’s the difference between ERT bands and tubing and is one better than the other?
In general, the same colour band and tubing of the same brand has the same resistance level. A band can be wrapped around your hand or a part of the body. Tubing can have a tendency to cut into the skin when wrapped around the hand and roll over bony areas during movement. Although not essential, accessories like handles can be bought for bands and tubing which can increase the number of possible exercises. Handles are often recommended for tubing to avoid hand discomfort. Elastic bands and tubing also can be bought in closed “loops” of specific lengths, rather than a single piece. Closed loops are useful for looping around extremities rather than wrapping around the hand or using handles; however, the variety of exercises that can be done with closed loop bands or tubing is less than with a single length.
Physiologically and biomechanically, there is no difference between bands and tubing in terms of resistance training stimulus. Most of the time it is a matter of personal preference. So if you are considering beginning a strength training program or are looking for variety in your current program, bands and tubing are an inexpensive alternative to joining a gym or buying weights and machines. As with other strength training methods, safety is important and a personal trainer can show you how to get the most out of your time and effort.
Resources: “Strength Band Training”, Phil Page & Todd Ellenbecker
November 2007: Stretch your body and mind with yoga
It may have started out being popular only in select circles, but yoga has now become part of the general consciousness. Yoga is the union of body and mind through movement, breathing and meditation. If you have an awareness of your body and mind together, you can function in a more complete way. Besides taking care of aches and pains, yoga gives you a feeling of calm while boosting your fitness level. Yoga’s many incarnations can confuse the novice. What’s the difference between ashtanga and power yoga anyway? Read on for a short summary of several different yoga practices.
* Hatha yoga: The most widely practiced form of yoga, hatha yoga uses a wide variety of postures (asanas), breathing techniques (pranayama), and meditation (dyana) with the goal of bringing about a sound, healthy body and a clear, peaceful mind.
* Ashtanga yoga: This method involves synchronizing the breath with a progressive series of postures performed in a highly energetic way without stopping between each posture. The process is supposed to produce intense internal heat and a profuse, purifying sweat that detoxifies muscles and organs.
* Iyengar yoga: Created by B.K.S. Iyengar, this style is characterized by great attention to detail and precise focus on body alignment. Postures are held longer than in other styles. Iyengar pioneered the use of “props” such as cushions, benches, blocks, and straps which function as aids.
* Power yoga: A general term used to describe a vigorous fitness-based approach to yoga. Most power yoga is modeled on ashtanga yoga, but does not follow a set series of poses. This form is said to have brought yoga into the gyms of America.
* Vinyasa yoga: This term covers a broad range of yoga classes. The word Vinyasa means “breath-synchronized movement.” In other words, the teacher will instruct you to move from one pose to the next on an inhale or an exhale. This type is sometimes also called Vinyasa Flow or just Flow.
* Bikram Yoga: Also known as hot yoga, this style is ideally practiced in a room heated to 105°F (40.5°C) with a humidity of 50 per cent. The philosophy is that extreme temperature allows for deeper relaxation and stretching. Each class follows an unchanging pattern: A series of 26 poses done twice over 90 minutes.
* Kundalini yoga: This style concentrates on psychic centers or chakras in the body in order to generate a spiritual power, which is known as kundalini energy. It combines different postures with specific breathing techniques, chanting and meditation
* Kripalu yoga: This method is composed of three stages: one focuses on the breath and alignment of the postures; the second trains internal focus and concentration while postures are held for longer periods of time; the final stage integrates meditation into the yoga practice.
Resources: CBC Online News
October 2007: Happier, healthier you
It’s easy to get caught up in the hustle and bustle of everyday life and lose sight of what makes you really happy. But making sure your happiness bank account is full can return dividends to your health in many important areas. Happy people have younger, hearts and arteries. They recover more quickly from surgery, cope better with pain, have lower blood pressure and longer life expectancy. Studies also suggest that happy people may have stronger immune systems, thus they are less likely to get viruses. And when they do, their symptoms tend to be milder.
Some pursue happiness, others create it. Put yourself in creation mode with these steps:
* Take care of your health by eating a balanced diet, protecting your skin from the sun, going for regular checkups and keeping stress levels to a minimum.
* Stay physically fit and active. If you don’t already have an exercise routine, now’s a good time to start. Build physical activity into your daily life.
* Look after your emotional well-being. If you feel down or depressed more often than not, talk to someone you trust and get help sooner rather than later.
* Make your relationships a top priority in life. Spend time with friends and family, and be open to new friendships.
* Feed your soul by spending more time doing what you love.
* Get involved. Volunteer at a local nonprofit organization.
* Be proud of your accomplishments. Try not to compare yourself with others.
* Take note of what’s good in your life. Take time every day to write down three things that have gone well, no matter how small.
* Use your key strengths in a new way each day for a week – or longer.
* Give gratitude. Write and hand-deliver a thank-you letter to someone who’s been good to you.
The take-away message: exercise enhances the entire cardiovascular system. Take Heart and enjoy a reduced risk of heart disease.
Resources: Real Age
September 2007: Take Heart
Exercise, especially aerobic exercise like cycling or jogging, is good for your heart. Here are some of the long term benefits:
* A stronger bigger heart: with exercise, your heart increases in size, just like any other muscle.
* More efficient: as your heart gets bigger and stronger, it is able to pump more blood with each contraction. This allows more oxygen to be delivered to your muscles.
* Lower heart rate: since your heart pumps more blood with each contraction (or beat) your heart can beat more slowly to achieve a given amount of output of oxygenated blood. This happens during exertion and at rest.
* Faster recovery from exertion: because your heart is bigger, stronger and more efficient, the more intensely you exercise, the quicker your heart will return to its resting rate.
* Lower blood pressure: aerobic exercise or even strength training, performed regularly, can help control blood pressure.
The take-away message: exercise enhances the entire cardiovascular system. Take Heart and enjoy a reduced risk of heart disease.
Resources: UC Berkley Wellness Letter
August 2007: Breakfast Bonus
Eating breakfast may tame your appetite and help keep your blood fats in check. People who eat a healthy breakfast consume fewer calories throughout the day and have better blood lipid profiles and insulin sensitivity than breakfast skippers. Some of your best breakfast choices are:
* Low-fat yogurt with fruit and nuts
* High fibre, low sugar cereal with skim milk or low fat yogurt
* Whole-grain toast with peanut butter or low fat cheese
* Egg-white omelettes with sautéed veggies
* Smoothies made with berries and low-fat milk or yogurt
These choices include a balance of carbohydrates to give you energy after fasting all night, as well as protein, healthy fats and fibre to help stave off hunger pangs throughout the morning. They can also help keep your blood sugar levels stable and give you the nutrition you need to start off the day on the right foot. On the other hand, high-calorie donuts, pastries, and sugary cereals may offer little nutritional value. They may give you quick energy, but you’ll feel sluggish after your blood sugar takes a dive. Skipping breakfast altogether may contribute to blood sugar instability as well which will reduce your energy levels and thwart your weight management goals.
Resources: Real Age
July 2007: Posture Pointers
One of the easiest ways to strengthen your abdominal muscles, and support your back, is through good posture.
You may feel like you’re already standing straight, but in reality, most of us stand like the hunchback of Notre Dame and we walk with our chins leading the way. Practice good posture by bringing your head and neck back in alignment with your spine.
Here are 5 steps to perfect posture, stronger abs and back and reduced aches and pains:
- Pull your shoulder blades back slightly toward each other and down away from your ears.
- Lift your chest up and out.
- Pull your head back just enough to keep it in line with your spine.
- Position your pelvis or hips to create or maintain a natural (but not exaggerated) arch in your lower back.
- Pull your belly button in toward your spine without changing or tilting your hips or losing the arch in your lower back.
Now, enjoy the powerful way you will feel as your body straightens and aligns itself…and don’t forget to breathe!
Resources: Real Age
June 2007: A Fine Balance – Part 2
Last month I talked about the importance of balance in overall fitness and gave you a simple way to test your sense of balance. This month I’m going to describe some ways to improve your balance.
Strong leg muscles and agility are keys to good balance. Regular exercise such as running, brisk walking, swimming, strength training and even gardening, help improve balance by increasing leg strength and overall agility. Yoga and tai chi also improve your sense of balance by building confidence through performing balancing moves and by increasing muscle strength and overall fitness.
Here are some simple exercises you can do right at home to work on improving your balance. When you are beginning, stand near something that you can grab for support in case you need to. Or exercise with a partner for safety and enjoyment.
* Without holding onto anything, rise on your toes 10 times. Repeat with your eyes closed.
* Stand on one leg, bending the other knee slightly and raise the foot off the floor. Repeat 10 times first with your eyes open then again with your eyes closed. Then switch legs.
* Holding onto something, stand on a piece of foam rubber not more than 2 inches thick. Then balance without holding on.
* Walk a straight line, heel to toe – place the heel of one foot directly in front of the toes of the other.
* Spend a little time each day standing on one foot, then on the other. You can do this while you are waiting in line at the coffee shop.
If you want to invest in some simple and fun equipment, a stability ball or Bosu balance trainer can be used to do all kinds of muscle strengthening exercises while you work on your balance.
Resources: University of California, Berkeley Wellness Letter, August 2006
May 2007: A Fine Balance
We rely on a complex system of feedback and control to maintain balance, including our:
* inner ear, which monitors motion and provides clues to which way is up
* eyes, that perceive direction and motion
* feet, skin, muscles and spine, all of which provide balance signals that allow us to sense where our body parts are in space
* central nervous system, which manages all of these parts
If anything goes wrong, like insufficient blood flow to the brain, we can lose our sense of balance and possibly fall. Balance is just as important in the physical activities of daily life as it is in sports.
Try this simple test to measure your sense of balance. You will need a watch or clock with a second hand to time yourself.
* Stand close to a sturdy chair or surface that you can grab should the need arise. Close your eyes. Slowly lift one foot and see how long you can balance on the other foot.
Most people over 40 can’t go past 15 seconds. Even if you can, it’s worth trying to improve your sense of balance to reduce the risk of injury and increase your quality of life. Watch for next month’s tip where I will give you some easy exercises to help improve your balance.
Resources: University of California, Berkeley Wellness Letter, August 2006
April 2007: Demystifying Antioxidants
So you’ve heard about antioxidants and free radicals, and maybe even flavonoids. But have you ever really understood what these things are and what they can do for you or to you? This article will explain in plain language what they are and where to find them.
Antioxidants are chemical substances that help protect against the cell damage from free radicals. Free radicals occur when your body burns oxygen to produce energy to exercise and to process the food you eat; they can damage cells, clog arteries and lead to disease. Antioxidants that neutralize free radicals include vitamin A, vitamin C, vitamin E, and flavonoids. Flavonoids are water-soluble pigments found in many plants and are believed to defend against allergens, viruses and carcinogens.
So now that you understand what’s going on, you might be wondering how to get antioxidants and flavonoids. To obtain a broad selection of these wonderful chemicals, eat a diet rich in brightly coloured fruits and vegetables and drink tea. Here are the top 10 foods to consume on a regular basis to get your fill of these healthy allies:
* Dried beans (like kidney beans)
* Blueberries
* Cranberries and cranberry juice (naturally sweetened)
* Artichokes
* Strawberries
* Red delicious apples and granny smith apples
* Prunes and plums
*Sweet and russet potatoes
* Tomatoes and tomato juice
* Broccoli
March 2007: Brain Gym
Studies have shown that physical exercise helps older people stay sharp and improves problem-solving skills and other mental abilities. We also know that aerobic exercise, the kind that enhances cardiovascular fitness, produces beneficial changes in the brain. Researchers have now found that people age 60 to 79 who exercised aerobically for one hour three times a week actually increased their brain volume. Such changes can result in a brain that is more efficient and adaptive and less impaired by age-related changes. People in the study who only did stretching and toning workouts did not have these improvements.
For overall health and wellbeing, Health Canada recommends that people of all ages engage in 30 minutes of moderate aerobic activity 5 to 7 days a week. Moderate activity should raise your heart rate and get you sweating a bit, but you should still be able to carry on a conversation. Activity can include anything from housework to jogging. And if you’re short of time, try breaking one 30 minute session into three 10 minute sessions throughout the day. It all counts toward improving cardiovascular health and brain functioning. For more information on aerobic conditioning, check out the articles on my Resources & Links page.
Resources: University of California, Berkeley Wellness Letter Vol. 23 Issue 5
February 2007: Spice up your aerobic workouts with intervals
When you’re about to lace up your running shoes, put on your swimsuit or get on your bike, including interval training in your workouts can burn more calories and boost your cardiovascular fitness level by moving you out of your comfort zone. Interval training involves integrating repeated bursts of strenuous activity followed by low-intensity recovery periods into your aerobic program.
Here’s an example for walker or runner in a 30 minute workout: after a 5 minute warm-up, in the core part of your workout, alternate 30-second bursts of very fast walking or running with 1-2 minute recovery sessions at your warm-up pace. Do 4 repetitions for every 20 minutes of core walking or running. Finish with 5 minutes of cool-down at your warm-up pace.
Go gradually and be patient with yourself. You’re going to love what intervals do for your workouts and your cardiovascular fitness, but the first few times won’t be easy. If you have a heart condition, high blood pressure, or you are uncertain, check with your physician before stepping up the pace of your workout.
January 2007: New Year’s Intentions
A new year’s resolution is a worthy concept – starting off the year with a change for the better. However, for many of us, these resolutions have devolved into a subconscious exercise in self-loathing. For example: I’m going to loose 10 pounds! (message to self – I’m fat); I will stop drinking alcohol! (I’m unhealthy); I’m going to phone my folks every week (I’m selfish and ungrateful). What would be the difference if you celebrated this new year by exchanging your resolutions for intentions?
While a resolution often focuses on a perceived negative aspect of ourselves such as, I want to lose weight, so no more sweets and ice cream, an intention explores what is behind the thought or feeling. I crave sweets and ice cream when I’m feeling stressed or sad. I will make an intention to become more conscious of these cravings and to allow my feelings to arise, to acknowledge them and let them pass, rather than avoiding or appeasing them with sweets.
Here are three steps to take to turn resolutions into intentions:
Look inward: for several days, set aside some time to reflect or write in a journal about your typical resolutions. How do they make you feel? Anxious or relaxed? Unsettled or calm? Incomplete or whole? Now contemplate how you would like to feel during the new year and reframe your results-oriented resolutions into intentions that will make this year’s journey more joyful and worthwhile.
Put it into words: create a short sentence or phrase for your intention that is based on trust and love rather than fear and hatred. For example: may I respect and love my body and be open to what I can learn about my cravings and feelings, rather than I’m only going to eat wholesome food so that I will lose weight.
Be firm and fair: change doesn’t happen overnight. When you stray from your intention, rather than berating yourself, gently remind yourself of its essence. But also be firm in your resolve. Incorporate your intention into your daily routine by posting it on your refrigerator, mirror or computer. Or simply say it to yourself whenever the need arises.
Living your intentions with a sense of mindfulness, by keeping your mind focused on your experience in the moment before you add you reactions and associations, will make this new year a journey of awakening.
Resources: YogaJournal.com
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