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Posts Tagged ‘exercise’
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December 23rd, 2009
Map My Run /// No Comments ///
By Cheney
By: Amber Shadwick, H3 Fitness Specialist
‘Tis the holiday travel season and what would we do without our GPS’s? Remember the days when we had to pull out the old paper maps and highlight our driving routes back home or to wherever our travels were taking us?
The simplicity of plugging in the device and having a pleasant voice lead us to our destination is brilliant! What if we could do the same with our exercise routes?
As a fitness enthusiast, I am well aware that we can buy wrist watch GPS devices, however there is an alternative to that bulky, pricey wrist gadget.
A recent website I stumbled across is ideal for mapping walking and running routes wherever you may be. Simply go to www.mapmyrun.com . You can search for runs in your area, map a new run and save it to your profile, as well as log your training (aka at H3:“journaling”).
The website also allows you to search for local races and events. Map my run has a blackberry and iphone app too! Registration to this site FREE! So… why not take some time to browse and utilize this ingenious tool? Once you check it out, lace up those shoes, grab a buddy and or your music and hit the pavement!
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December 21st, 2009
Hitting the Road Soon? – Downloadable Travel Routine /// 4 Comments ///
By Cheney
By: Adam Martin, H3 Fitness Director
The holiday travel season is upon us and I’m sure that you are searching through your H3 binder for a strength training solution while on the road. Have no fear, Adam is here! I have included a downloadable copy on this blog post that you can print out and keep in your luggage. I suggest that you put it on top of your clothing rather than buried at the bottom.
You’ll notice that you need no weights, bands or machines to complete this full body strength training routine. Therefore, NO EXCUSES!
Try completing this routine once per week while on the road in addition to frequent aerobic exercising like walking. One time per week will prevent muscle atrophy and help you behaviorally transition back into your typical routine when you arrive home.
Click to view the entire routine.
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December 10th, 2009
WE’RE BECOMING SLUGS!! How do we make this stuff fun? /// 2 Comments ///
By Cheney
By Adam Martin, H3 Fitness Director
Check out this summary from the January 2008 publication from the ACSM.
In this study they used the newest technology to hit the fitness arena, an accelerometer. An accelerometer is the device used in your iPhone to manipulate the orientation of the screen when you turn it from horizontal to vertical in your hand. It can be found in fitness devices like the body bugg or fitbit. It’s beginning to trump the traditional pedometer in accuracy.
Can you believe that 1 in 40 adults over 60 is moving for a cumulative 30 minutes per day 5 days per week?! Yikes! What’s the problem here? By Tradition, exercise isn’t thought of as fun. I mean, who actually enjoys the sound of their labored breathing? However, a new revolution is developing. Check out this video…
It appears the “Fun Theory” is one we must begin to adopt. Therefore, here’s a short list of activities you may prefer over the treadmill. (PS we offer them all at H3)
- Dancing (Belly, Hip Hop and Latin)
- Drums ALIVE
- Outdoor Activities (Hiking, Biking, Swimming, Kayaking, Snow-Skiing)
- Court or Team Sports
- Cardio-Boxing
- Wii Fit
- Tai Chi
Can you think of any others?
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December 7th, 2009
Exercise YOUR Motivation /// No Comments ///
By Cheney
By: Jeff, H3 Program Intern
Note: This is Jeff’s last week here as a Program intern at H3. We will miss him greatly — and so will the readers of H3 Daily.com! All of us here at H3 would like to say THANK YOU for a job well done! Make sure to leave Jeff a note before he heads back to the ‘real world’.
There is no single universal plan for sticking to exercise or for that matter, a weight-loss program. In my experience, the best method to get us out of the reclining chair and psyche ourselves up for a challenging workout comes from within. No one can make us tread it out each day or even draw us into a beach boot-camp, there has to be something more individually internal to a successful exercise plan. The support of a friend or a trainer may in the end be your motivation, however only YOU can decide.
Here’s the key: find what personally motivates YOU, and cling onto it. For some of us, all it takes to start our engines is the thrill of that next road race or an inspiring pump up jam. For others it gets deeper, maybe we exercise because we want to be around for our loved ones, and at the end of the day set an example for others to live by.
We have to remember that health affects every single part of our lives and if we want to get the most out of our one chance, we must tailor our lifestyles in a healthy direction. There will always be reasons (or excuses) why we don’t want to exercise, but let’s put it into perspective: are there FAR more reasons to be exercising? Without a doubt. Besides the many health benefits: reduced blood pressures, stronger bones, reduced depression or controlling of a healthy body weight – the reason become far more substantial to the individual.
For that reason, it seems to me that the more YOU motivation someone has the healthier they’ll be, and the easier it is to maintain an exercise program. With that said, here are a few thoughts that are sure to spark a little YOU motivation in everyone.
1. The feelings you get after a solid workout. After going for a long run or completing a vigorous workout it’s truly a signature exercise “HIGH.” You’ll begin asking yourself: “Man, if I feel this good now, what about after my next workout?”
2. Success stories. Reading or hearing about others success can be extremely motivational. Such as someone who lossed one hundred pounds or what about the guy who ran fifty marathons in fifty days!
3. You time. Exercise is a time to start the day off on the right foot or a good time to reflect. Your doing something good for yourself, be proud of that.
4. Reaching the goal. Setting a goal weight or goal measurements may be your thing, or walking/running a certain amount of miles per week. Whatever the goal is make it realistic and personal.
5. Family and friends. Maybe YOU motivation is being able to play with our kids, or to be around for our grand children. The thought of having not only more time, yet QUALITY time can be enough drive for any exercise plan.
6. Fun. It’s fun to wake up in the morning and go running! Well for me and others it may be, yet create an exercise program that’s going to be fun for YOU. Whether it’s playing tennis, lifting weights or gardening as long as you’re moving.
7. Purchasing new clothes. Hey, who doesn’t love a new saweet pair of jeans? Simply the thought of switching sizes could be what inspires YOU, if it does go for it.
8. Entering a 5k race or longer. As I’ve mentioned before, registering for a future race and paying in advance may be just what keeps you training.
9. A before picture. Looking back on from where you’ve come and where you are going can be motivation enough.
10. Logging In. I believe writing down workouts and exercise accomplishments for the day is extremely important. Literally visualizing what you’ve done will help you stay on track, definitely try it!
That’s only a few ways to get and stay motivated. Another possibility is to print out a few motivational quotes and live by them, literally! Put them on your desktop or the refrigerator if that works for YOU. Remember it’s all about exercising YOU motivation so explore the options and once you find it hang on tight. All and all, here’s one quote for you to take:
“No matter who you are, no matter what you do, you absolutely, positively do have the power to change.”
~Bill Phillips~
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November 23rd, 2009
Time to Train: Turkey or Trot? /// No Comments ///
By Cheney
By Jeff, H3 Program Intern
At this point in our lives, most of us have already had some training on how to delve into a delicious Thanksgiving turkey; however maybe this year we train to trot! No matter what part of the country you live in there’s a Turkey Trot nearby. What’s a Turkey Trot, you may ask? Well simply, it’s the fitness before the feast.
What’s great about these holiday races is that they really help us stay on track during one of the most caloric days of the year. Also, most race entrance fees are intended to benefit a local charity and participants usually get a sweet T-Shirt versus a sweet potato pie! Races are usually held early in the morning so there’s still time to gather Grandma and group around the gravy.
So partaking in a Turkey Trot sounds all well and good, but there’s no way I could possibly run 3.1 miles! The good news is you don’t have to. Every 5K or trot offers all levels of runners or power walkers an opportunity to foster some fun. Participating in any capacity is incredibly enjoyable. For beginning trotters it is perfectly acceptable to jog a little of the race, walk a little at a brisk pace, or even walk the entire race. This year’s trot can really serve as a starting point, but most importantly motivate us to improve even more the next time we enter the traditional road race.
What is even more amazing about completing a 5K is that no matter your fitness level there is always room for improvements. Like I mentioned earlier, this could be the moment that kick starts your training and inspires you to keep improving on your current 5K pace. Since I am thankful to be a runner, here are a few tips on starting out and a training plan that will certainly build up your aerobic base so you can translate a steady walk into a light jog for that next 5K.
Forget about speed. Increasing duration is the first priority as beginners is key.
Listen to your body. Jogging or walking should never be painful. Take a day off if there are pains or you are extremely fatigued.
Ease into a routine. Don’t go all out right away – it is important to build-up before.
Keep track. Have a plan day in and day out – simply highlighting that you’ve completed a workout for the day is a big motivator!
It’s all about completing the first one. For your first 5K just completing the 3.1 mile trek is a great accomplishment. After that, challenge yourself with some new goals!
Completing the 5K: Beginners Jog/Walk Schedule
| Week | Sun. | Mon. | Tue. | Wed. | Thurs. | Fri. | Sat. | Total |
| 1 | W20 | Rest | W10 | Rest | W15 | Rest | W10 | W55 |
| 2 | W25 | Rest | W15 | Rest | W20 | Rest | W15 | W75 |
| 3 | W30 | Rest | W20 | Rest | W25 | Rest | W20 | W95 |
| 4 | W40 | Rest | W30 | Rest | W30 | Rest | W30 | W130 |
| 5 | W20 | Rest | W10 | Rest | W20 | Rest | W15 | W65 light week |
| 6 | J10
W20 |
Rest | J5
W15 |
Rest | J10
W15 |
Rest | J5
W25 |
J30
W75 |
| 7 | J15
W20 |
Rest | J10
W20 |
Rest | J15
W15 |
Rest | J10
W20 |
J50
W75 |
| 8 | J20
W20 |
Rest | J10
W25 |
Rest | J15
W20 |
Rest | J15
W25 |
J60
W95 |
| 9 | J25
W25 |
Rest | J15
W15 |
Rest | J20
W20 |
Rest | J15
W15 |
J75
W50 |
| 10 | 5K Race Day! | Rest | J15
W15 |
Rest | J15
W10 |
Rest
W10-15 |
Rest | J30
W55 Taper |
W = Walk; J = Jog; # = Minutes
At Hilton Head Health, we are all geared up to be participating in the 21st Annual Piggly Wiggly Turkey Trot at the North End of Island. Many Guests and Staff will be taking part on Thanksgiving and we cannot wait for the day to come. I hope each of you consider the trot before the turkey this year, if not set it as a new goal for next Thanksgiving! I only wish I had written this blog a little sooner so you guys could have gobbled up the information.
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November 16th, 2009
Warm up to Cool down: What’s the deal? /// No Comments ///
By Cheney
By Jeff, H3 Program Intern
Why do fitness instructors have us perform warm-ups or for that matter cool-downs, were already done with the workout – what’s the point? A great number of us are busy beavers, off to work, getting the kids ready for school, and trying to squeeze a quick workout into all that isn’t always easy. We might as well skip out on the exercise warm-up and cool-down right?
This may surprise you, but taking into account these two considerations is frankly as important as anything else when it comes to fitness classes. Safety is always the number one priority in an exercise program, therefore never skip out on a proper warm-up or cool-down!
Today I’m here to break it down for ya, hopefully prove the importance of including the two duties, and a few tips for what should be included.
The Warm Up
Purpose: physiologically prepares the body for exercise
Prevents: cardiovascular complications and musculoskeletal injury
Promotes: circulation and muscle flexibility
Tips to Take
-Choose an activity that uses the same muscles you’ll use during the workout
- For example: If about to Tread it Out, walk at a brisk pace on the treadmill
- Duration should be roughly 5 to 10 minutes
- If your tight do a few light stretches before beginning the workout
The Cool Down
Purpose: allows your body to get back to pre-exercise levels
Prevents: post-exercise hypotension (fainting) and muscle soreness/stiffness
Promotes: venous return and faster recovery
Tips to Take
- Walk or continue the activity at low intensity
- Duration similar to the warm-up, 5 to 10 minutes should suffice
- After a strenuous workout is the best time to stretch! Remember the H3 acronym: All Cars Should Have Quick Brakes
- Focus stretching the Achilles, calves, shins, hamstrings, quads, and back
- Relax and get some solid deep breaths going
Well that’s pretty much the deal. Warm-ups and cool-downs are certainly not rocket science; however they are commonly overlooked. Time always plays a role, but with any luck you’re a little less tempted to skip out. No matter whom we are our bodies definitely need the time to prepare for exercise so let’s at least grant them the opportunity!
Reference:
“Aerobic exercise: How to warm up and cool down” ,Mayo Clinic Staff, March 20, 2009 http://www.mayoclinic.com/print/exercise/SM00067/METHOD=print
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November 2nd, 2009
Avoiding a Burn-Out /// 1 Comment ///
By Cheney
By Jeff, H3 Program Intern
Why exercise? What are we actually trying to accomplish? We all have central reasons for exercise – the opportunity to reduce our blood pressure, risk of heart disease, feelings of depression, and of course to control our weight. With so many phenomenal reasons to exercise, why not go all out day after day after day!? Constant, no breaks, let’s hit H3 class after class after class!
Sometimes our motivation really is sky high; however there is a point at which we may be pushing ourselves past our healthy perimeter. If you’ve stayed with us at Hilton Head Health, you are aware that we live by the words: “Train for Life” – so do just that, listen to your body and let yourself recover from intense exercise sessions or after a long day at H3.
The ultimate objective is not to get burnt out or injured, but to appropriately and safely exercise creating lasting lifestyle changes. Remember, we train for life – not for chronic fatigue or worse injury.
How do I know if I’ve gone too far? In an article written for ACSM’s Health and Fitness Journal, by Dixie Thompson, Ph.D, FASCM, she states that overtraining results when exercise bouts are too long and/or too intense without adequate time for our bodies to recover. Overtraining can also occur when we completely immerse ourselves into an exercise program before gradually easing into the routine.
So let’s never be there – It’s all about recognizing the warnings signs, yet the best approach is to avoid overtraining all together. Here’s how:
Identify Common Cautions:
- Overly excessive fatigue
- Chronic muscle soreness or joint pain
- Increased susceptibility to infections
- Changes in blood pressure
- Elevated resting heart rate
- Psychological: irritability, depression, and anxiety
- Inability to relax, fidgety
That’s what you should be on the lookout for, although here’s how to avoid symptoms of overtraining entirely:
Listen to your body. Sticking to a routine is important; however when your tired your tired – take a day off if your body is asking for it.
Ease into the exercise program. Gradually adjust the workout routine, intensity, volume and duration.
Eat a healthy diet and drink ample water. The proper amount of hydration and nutrients will help your body adapt from exercise.
Stay flexible, Adjust your workouts. If you have had a particularly slam packed day of exercise, go lighter the next day or rest completely.
Set a bed time, Plan time for relaxation. Preferably get 8 hours of sleep, and if you happen to be at H3 head to a stretch and relaxation class or better yet schedule a massage!
In summary, never workout when your in excruciating pain – take a day off if need be. You know your body, so it’s up to you to recognize the cautions. This does not mean taking off weeks at a time, just hold yourself accountable. Keep in mind, we’re training for life not life long exhaustion. Anyways, good luck with your current health and fitness goals and keep up the hard work!
Source:
Overtraining, Dixie Thompson, Ph.D., FACSM
ACSM’s Health and Fitness Journal, September/October 2009, Volume 13, Number 5
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October 27th, 2009
PNF /// No Comments ///
By Cheney
By Jeff, H3 Program Intern and Amber, H3 Fitness Specialist
What would you do if someone walked by and asked: “Hey, can you PNF me real quick, my hamstrings are super tight?” At first thought, I’m sure your thinking: no way partner I definitely don’t know you that well! However, after checking out this blog I’m confident you’ll be game if someone happens to inquire.
PNF stretching stands for Proprioceptive Neuromuscular Facilitation, and is one of the most effective forms of stretching for increasing an individual’s range of motion. It not only increases flexibility, but can improve your overall muscular strength.
What’s more, PNF stretching is perfect for any major muscle group and best when performed with the help of a partner (so you can catch up with a friend at the same time)! The whole concept behind PNF is the combination of isometric stretching with the relaxation phase of passive stretching. By combining the two types of stretches, PNF functions in a routine of phases: contract-hold-relax.
Anyways, that’s a quick glimpse on the aspects and benefits of PNF stretching – now it’s time to experience it for yourself! Grab a friend and follow along as I walk you through the steps for safe PNF stretching of the wicked tight hamstrings!
1) Begin by warming up the entire body – not just the intended muscle group. PNF stretching is more advanced than ordinary static stretches, hence warming the muscles is important for injury prevention.
2) Start the first PNF stretch by performing a basic hamstring stretch for about 10 to 20 seconds.
3) Next, venture into the contraction phase by pushing the back of your leg against the grip of your friend! Contract for 5 to 10 seconds.
4) Immediately following, relax the hamstring and have your partner push your leg a bit deeper into a passive stretch. Hold for roughly 30 seconds.
5) Lastly, it’s time to give your pal a break! Relax the muscle for about 30 Seconds.
6) Repeat steps 3 through 5, two to three more times making sure to perform equal repetitions for both legs. By means of the tested routine Contract-Relax-Hold.
After completion of stretching the stiff hamstrings it’s perfectly okay to move on to other muscle groups; in fact I recommend it while you still have the assistance of a friend! Stretching is the most underutilized forms of total wellness, but try to wait 48 hours in between PNF stretching sessions.
Remember, stretching should never be painful even if it is PNF! Make sure to only stretch the muscle to a mild discomfort, being courteous of your comrade. This form of stretching is more advanced, yet with a little time, patience and practice you’ll each be professionals in no time!
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October 26th, 2009
Frigid Fitness: Deciphering the Degrees /// No Comments ///
By Cheney
By Jeff, H3 Program Intern
As winter approaches, the temperature is not only changing, but our thoughts of exercising outside begin to freeze. We start to say to ourselves: “Not today, it’s too cold to exercise outside; I’ll exercise when it warms up!” Well here’s the deal, it’s never to cold to exercise if you prepare!
With a few myths out there, it’s time to learn what’s factual and ten secrets to battling through tough temperatures.
Dispelling Cold Weather Myths
Cold-weather exercise isn’t safe.
False! Nearly everyone can exercise safely in the cold, even individuals with heart issues or asthma. As long as you check with your doctor and learn the H3 ten tough temperature secrets you’ll be fine!
I don’t need to drink as much water since I’m not sweating.
False! No matter who you are, you can become just as dehydrated in cold weather. It’s important to drink plenty of fluids before, during, and after your workout because hydration allows your body to regulate body heat.
Ten Tough Temperature Secrets
1. Layer Up. It is essential to dress in layers so that you can easily remove them as the workout progresses. Start with a thin layer first – preferably material that draws away sweat like polypropylene. Make sure to avoid cotton and don’t over layer! Remember, exercise does generate a good amount of heat, thus the goal of clothing preparation is to balance sweating versus shivering.
2. Block It. You may not be aware, but the sun can be just as harmful (if not more so) in the winter months. Go ahead and put on some sunscreen, lip balm, and sun glasses.
3. Head towards the Wind. If at all possible, begin the walk, jog, bicycle loop or other workout in the prominent direction of the wind. This way on the journey back home, you’ll not only have an extra push, but you’ll be much less likely to get the chills.
4. Make your Motivation. Obviously we’d rather reside in our nice warm beds, but it’s important to maintain our fitness levels over the wintry weather months. This year really make yourself accountable by recording your workouts or performing them with a friend or next door neighbor. Set a goal for the spring and come up with your own personal rewards system for venturing out into the icy elements.
5. Know the Signs. Be able to recognize the signs of frostbite and hypothermia. These are two injuries that can with no trouble result from exercising in cold weather. By understanding the signs and symptoms you can easily avoid and treat these common cold weather injuries and know when to head home!
Signs of frostbite include: numbness, burning, tingling, skin turning white, hard, starts to itch, and/or peels.
Signs of the more severe hypothermia include: shivering, goose bumps, confusion, muscle stiffness, lack of coordination, slurred speech and even unconsciousness.
6. Protect the Essentials. Exposing yourself to the cold certainly poses greater risk to your extremities. Bundle up your hands, feet, and head to protect yourself from frostbite. Lastly, make sure to follow these ten secrets because each will factor into a safe winter exercise experience.
7. Stay Dry. Clothing that becomes wet from rain or precipitation will unquestionably effect your body’s ability to regulate heat.
8. Check the Weather. You’ll not only know how many layer to wear, but sometimes it is just too cold or windy to exercise outside. Pay attention to the wind chill because it is one more factor to increase the need for insulation.
9. Switch to a Wintry Weather Workout. Pick up or learn a new sport/exercise specific to the winter months. Try cross-country skiing, ice skating, snow shoeing or even snow boarding. If snow is unavailable you’re your looking to stay warm, find another alternative hit up the gym scene or a new exercise video.
10. Consume Complex Carbohydrates. Just like exercising in the heat, foods high in carbohydrates enable the body to properly regulate its temperature. Additionally, they provide the body that extra energy if need be. Warm complex carbohydrate foods are particularly ideal such as breads, soups, potatoes and cereals.
Or if all else fails, take a trip down to Hilton Head Health, where we are enjoying 70 degree beautiful weather!
Sources:
http://www.mayoclinic.com/health/fitness/HQ01681
http://sportsmedicine.about.com/cs/environment/a/aa121100a.htm
http://sportsmedicine.about.com/od/sportsnutrition/a/winternutrition.htm
http://findarticles.com/p/articles/mi_m0826/is_n1_v8/ai_11702656/pg_2/?tag=content;co
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October 21st, 2009
Conquering the Gym Fear /// No Comments ///
By Cheney
By Jeff, H3 Program Intern
We’ve all been there. Faced with taking a new class or starting a new job – these experiences not only expose us to an entire new group of people, but fears of the unknown and the uncertainty factor tends to set in. Fascinatingly enough, these same fears go hand in hand with becoming a new member at a gym.
What will people think of me? Will I fit into the mix? What if I can’t perform up to everyone’s level? Will they stare, laugh?
All sensible questions, yet we must understand that these butterflies are typical for every single new experience.
Every now and then, a class is offered here at H3 to help Guests overcome fears of the gym that may be colluding in their minds.
The basis of the “Overcoming Your Fear of the Gym” class is to allow Guests an open forum to not only discuss their personal fears, but provides a few definite tips for conquering gym uncertainties. Below is your quick guide to tackling any qualms before joining the ranks of your local fitness facility.
- Before you join a gym, try out a free session. This will allow you to gain a feel of the environment with a one day trial pass.
- Choose a health club with a relaxed atmosphere. A place where you feel comfortable, a local YMCA is a great option!
- Make sure you are familiar with the fitness equipment. Fluency in equipment lingo leads to immediate gym confidence. Most gyms provide an orientation on gym equipment upon joining – if not, don’t be afraid to ask!
- Stick to the fitness equipment in which you feel most comfortable. This boosts motivation and allows for the best of workouts.
- Organize your routine before you walk in the door. An exercise plan keeps you focused and zeroed in on your workout.
- Participate in group fitness classes. This is an excellent way to meet other members and become oriented with the facility.
- Go at the least crowded time. Before anyone else is awake, kick start your day with a morning workout.
- Find a gym buddy. It’s a lot more difficult not to show up when someone else is depending on you.
- Check your priorities at the door. Exercise is for your benefit, leave worries of what other people think outside.
- Focus on your own workout by tuning others out. Find an exercise trance, bring an Ipod or mp3 device!
- Focus on personal targets. Set goals, write down what you hope to achieve by attending the gym.
- Hire a personal trainer. They’ll not only teach you all the exercises, but motivate you positively!
That’s the inside scoop folks. Therefore, take what you will and run with it or power walk it! It’s certainly understandable to be faced with these qualms; it’s a part of life. Recognize that your thoughts are beyond a doubt greater than others around you.
It is an admirable accomplishment to break out of the comfort zone and block out these gym fears. When it all boils down, we hit the gym for ourselves, no one else. We are there to improve our personal lifestyles and that is what we must remember.
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