by Cheney

May 12

12:12 pm

What does fitness mean to you?

As television sets made their way into living rooms across America in the 1950’s, President Dwight Eisenhower decided to take a stand against the decline in physical activity by establishing the President’s Council on Youth Fitness. This council was created to raise awareness on the importance of regular physical activity.

Later on in 1983, the President’s Council declared May as National Physical Fitness Month, challenging every American to make physical activity and sports something to try every day – whether it’s playing on a softball team, training for a race, walking the dog or just watering the garden.

What does fitness mean to you? Fitness is not running a marathon or lifting heavy weights, fitness is being able to perform physical activity and having the energy and strength to feel as good as possible.

Unfortunately to many people, fitness has become a chore. Exercise is a dreaded activity – even though it is what our bodies were essentially made to do. Physical activity is not only a necessity for a strong body and clear mind, but it also helps to prevent obesity related diseases such as heart disease, high blood pressure and diabetes.

Here at H3, fitness is one of the three core elements to our successful Healthy Lifestyle™ program. Without this component, you will have a hard time reaching your end goals. Here, fitness comes in the form of sunrise beach walks, beach boot camps, biking tours, kayaking adventures, dance classes, tennis camps and more. Fitness doesn’t have to be miserable – it’s meant to be fun and enjoyable.

Fitness means different things to different people, but really it comes down to being able to live your healthiest life. From staff to Guests, listen to what they had to say about what fitness means to them.

This entry is filed under Fitness.

by Amber Shadwick

March 29

4:16 pm

No Comments

Are you working out the F.I.T.T. way?

The F.I.T.T. Principle in exercise is a set of rules that help you get the most out of your workouts.

Frequency: how often you exercise

- 3-5 days per week

- 30 minutes or more of Moderate-intensity PHYSICAL ACTIVITY is preferable on MOST days of the week for health related benefits.

- For those exercising at a lower intensity, exercising more than 3 days per week may be needed to achieve the caloric expenditure associated with weight loss and fitness goals.

- NOTE: Vigorous training is not recommended 7 days per week. Including “light days” can reduce risk of injury and aid in adherence.

Intensity: how hard you work during exercise

- Target Range of 150-400 kcal (kcal=fitness calorie) of physical activity and/or exercise energy expenditure per day.

- 10 minutes of exercise = 100 kcal, thus 30 minutes = 300 kcal; 60 minutes = 600 kcal

- Energy expenditure (through exercise or physical activity) in excess of 2,000 kcal/week has been shown to be successful for both short- and long-term weight control.

- The RPE Scale (Rate of Perceived Exertion) is another method used to measure intensity. An RPE between 3-6 (on a 0-10 scale) elicits a “Moderate” to “Hard” intensity.

- The “Talk Test” is yet another method used to structure intensity levels.

Time: how long you exercise

- 30-60 minutes of continuous or intermittent activity. Therefore 10 minute bouts accumulated throughout the day are acceptable.

- Warm-up/cool-down (5-10 minutes each) not included in the 30-60 minutes.

Type: what type of activity you’re doing

- Repetitive type movements (rhythmic in nature) that employ large muscle groups.

- Examples: Thermal Walks, Brisk walking, Biking, Jogging, Swimming, Aerobics, Kickboxing, Water Aerobics, Dancing, etc.

Using the F.I.T.T. principle can help you vary your exercise and make the most of your fitness efforts. To change things up , you could add another day of walking (changing your exercise Frequency), walk faster or add some running (changing the Intensity), walk for a longer period of time (changing the Time) or try something different like swimming or cycling (changing the Type).

This entry is filed under Fitness.

by Cheney

December 23

3:16 pm

No Comments

Map My Run

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!

This entry is filed under Fitness.

by Cheney

December 21

9:45 am

4 Comments

Hitting the Road Soon? – Downloadable Travel Routine

By: Adam Martin, H3 Fitness Director

Griswald Family

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.

Downloadable Workout

This entry is filed under Fitness.

by Cheney

December 10

4:15 pm

2 Comments

WE’RE BECOMING SLUGS!! How do we make this stuff fun?

By Adam Martin, H3 Fitness Director

Check out this summary from the January 2008 publication from the ACSM.

Presentation12 300x225 WE’RE BECOMING SLUGS!! How do we make this stuff fun?

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?

This entry is filed under Fitness.

by Cheney

December 7

4:22 pm

No Comments

Exercise YOUR Motivation

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~

This entry is filed under Fitness, SELF.

by Cheney

November 23

10:34 am

No Comments

Time to Train: Turkey or Trot?

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.

Turkey Trot

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 21^st 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.

This entry is filed under Fitness.

by Cheney

November 16

4:23 pm

No Comments

Warm up to Cool down: What’s the deal?

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

Cool Down

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

This entry is filed under Fitness.

by Cheney

November 2

4:24 pm

1 Comment

Avoiding a Burn-Out

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.

Overtraining 005 300x225 Avoiding a Burn Out

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!

Overtraining

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

This entry is filed under Fitness.

by Cheney

October 27

2:44 pm

No Comments

PNF

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.

PNF Hamstring Stretch

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.

PNF 2

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.

PNF 3

5) Lastly, it’s time to give your pal a break! Relax the muscle for about 30 Seconds.

PNF 4

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!

This entry is filed under Fitness.

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Posts Tagged ‘exercise’

What does fitness mean to you?

Are you working out the F.I.T.T. way?

Map My Run

Hitting the Road Soon? – Downloadable Travel Routine

WE’RE BECOMING SLUGS!! How do we make this stuff fun?

Exercise YOUR Motivation

Time to Train: Turkey or Trot?

Warm up to Cool down: What’s the deal?

Avoiding a Burn-Out

PNF