Posts Tagged ‘working out’

by Cheney Maddox

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 Maddox

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 Maddox

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 Maddox

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 Maddox

October 26

2:32 pm

No Comments

Frigid Fitness: Deciphering the Degrees

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.

See - it does get cold in South Carolina!

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

This entry is filed under Fitness.

by Cheney Maddox

October 23

5:15 pm

1 Comment

Shake Your Groove Thing

Here at H3, we are getting ready for our 2nd annual Reunion Week! This is a special week here, in which our doors open to H3 Members Only. And with this year’s theme, we’re taking you back to the funky days of the 1970s!

So here’s the skinny. This week’s schedule is designed around fun sessions that include physical fitness, healthy cooking, group discussions and social activities. Reunite with your friends, including past H3 guests and staff, during a week of good health and rejuvenation.

We have a few totally awesome features this year including H3 Poker Run, Grocery Store Relay, Shelter Cove Kayaking, and H3 Top Chef Competition. These are just a few of the exciting things planned for the week…you’ll have to join us to find out more! Can ya dig it?

To get your groove thing shakin’…here are the top 10 billboard hits from today in 1970!

1. “I’ll Be There” The Jacksons

2. “Cracklin’ Rosie” Neil Diamond

3. “Green-eyed Lady” Sugarloaf

4. “We’ve only just begun” Carpenters

5. “All right now” Free

6. “Fire and Rain” James Taylor

7. “Candida” Tony Orlando

8. “Indiana Wants Me” R. Dean Taylor

9. “Lola” The Kinks

10. “Ain’t No Mountain High Enough” Diana Ross

So don’t forget to join us for this year’s Reunion Week, November 8th – 15th. It’s bound to be a DYNOMITE time!

Be there or be square!!!

This entry is filed under Activities.

by Cheney Maddox

October 5

10:31 am

2 Comments

Drums ALIVE!

By Jeff, H3 Program Intern

When it comes to health and nutrition (or your stay at H3), the top action to take is to step out on a limb and try something new! We’ll never know what type of exercise or healthy food we’ll enjoy most until you experience everything that’s out there. Who knows? We may never have another shot at participating in that class or eating that entrée for the rest of our lives!

As a young kid, I never wanted to eat my vegetables and I was extremely apprehensive of trying new foods, it turns out I was really missing out. Not only was I not fueling my body appropriately, but man – fresh fruits and vegetables make you feel spectacular! When it comes to changing our lifestyles, it’s important to try everything and really find your niche. To put it simply, the best exercise program or meal plan is something we’ll stick with for the long-run. Therefore, in order to find the right lifestyle program we must break out of our shells and venture out!

Getting to the point, H3 has just launched a new fitness class! The class is called Drum’s Alive and it is certainly something that cannot be experienced just anywhere. A new and amazing opportunity for all of our guests, Drum’s Alive will be instructed by one of H3’s finest, Linda Lisko.

So of course you want to know a little bit more about Drum’s Alive before you take that leap, right? To depict the class best, it involves drum sticks, a fit ball, risers, and a whole lot of powerful beats.

Drum’s Alive is fun and energetic, combining the dynamic movements of aerobic dance with the pulsating rhythms of the drums. The group class is not only a total body workout, yet provides benefits to the mind and spirit, reducing stress and improving mental balance. If you don’t believe me, check it out for yourself:

H3 is looking forward to the premiere of Drum’s Alive (as should you) and figure the class will be a big hit among our guests! It is without a doubt new to the fitness scene and one of those opportunities we’ve been talking about to break out of the shell.

This entry is filed under Fitness.

by Cheney Maddox

September 29

3:21 pm

1 Comment

Take Strides at Sunrise

By: Jeff, H3 Program Intern

The morning alarm clock … nothing better than hearing that buzz, beep, or radio echo is there? Naturally we would rather hear many other sounds at that 7 a.m. hour of the morning, but luckily we can take advantage of that snooze button! Unfortunately, while we’re snoozing others are strolling to the sunrise and making the most of their morning march.

Sunset

Here at Hilton Head Health, Guests have the opportunity to fully utilize their time and walk one of the best beaches in South Carolina. The H3 experience is one of a kind and every day begins with a breathtaking sunrise beach walk. Many of our guests find beach walks to be one of their favorite experiences of the program, and in actuality use the time to prepare mentally for the day ahead of them. Among other things it’s also a great way to socialize with one another in a peaceful and calming atmosphere.

So here’s your morning motivation to take those strides at sunrise:

- Walking on the beach uses almost double the energy as walking on the street

- Some studies have shown that an average adult burns 25% or more calories walking wave side verses on a hard surface

- The uneven levels of the beach improves balance and coordination

- Reduces pressure on the largest joints in your body (the knees)

- Boosts your mood and diminishes stress

Not only is striding by the sunrise invigorating, but springing up out of the sack can really pay huge dividends for your health.

Beach

To put it simply, a guest (who by the way never misses a beach walk) once said to me “I enjoy beach walks, they are what I do … an awesome way to start the day.”

This entry is filed under Fitness, SELF.

by Cheney Maddox

September 28

2:40 pm

No Comments

Move It Monday: Tread it Out

Decisions, decisions … what ought I do today? With limitless classes and possibilities at Hilton Head Health guests have the opportunity to participate in anything they desire! What’s interesting though is that the most popular class at H3 involves one of the universal least desired pieces of equipment: the notorious treadmill. This would lead you to believe that treading real isn’t too popular? Nevertheless, I am here to tell you that is lie, treading is truthfully the most popular class at H3.

Treading

So what makes this class so cherished? Here are the top ten reasons as to why guests love to tread it out, I am positive many of our guests would agree!

1) Time flies when you tread it out. In the midst of so many different elevation and speed intervals the class seems to be over before it even begins!

2) Allows all participants to work at their own pace. Every class becomes your own workout and it’s great because class after class an individual can challenge themselves further!

3) Ability to use what you want. What’s more! You can use virtually any piece of exercise equipment such as a treadmill, elliptical, NU Step.

4) it’s different each class. Typically there are 3 hills and 2 speed intervals per workout, but they always differ in time and intensity.

5) A variety of instructors and music. Nearly all instructors at H3 teach treading so there’s constantly a new motivator (a.k.a. instructor) and fresh music!

6) Priceless Camaraderie. At all times there are lots of partakers. Exercise classes are always more fun and inspiring with more people!

7) A workout to take home. Treading is transferable. Without a doubt an exercise class that can be performed with a friend or at the gym back home.

8) Encourages good posture, long strides, and deep breathing. Treading class really develops lasting safe exercise skills

9) You sincerely sweat it out. Such a great workout that it’s easy to sweat! However, it’s so fun that nobody minds!

10) Afterwards you feel amazing. Time and time again guests have mentioned that they feel refreshed! “Man, I feel great” or “That was an awesome workout!”

Therefore, when you return to Hilton Head Health or stay for your very first time – make sure to sign up early for treading. Otherwise, you’ll really be missing out on the top ten reasons to Tread it Out!

Want a sneak peek — try this H3 Treading Routine yourself. Once you fall in love – you will have to come visit H3 for the real thing!

Treading Routine

	Minutes	Incline	Speed
Warm Up	0-5	0	Comfortable walking pace
Hill One	1	5	+0.2
	1	9	+0.2
	1	12	+0.2
	1	14	0
	1	15	0
	1	9	0
	1	3	0
Speed Interval	1	3	Challenging speed
	30 sec	3	Recovery
	1	3	Challenging speed
	30 sec	3	Recovery
	1	3	Challenging speed
	30 sec	3	Recovery
Hill Two	1	6	0
	1	9	0
	1	11	0
	1	13	0
	1	11	0
	1	9	0
	1	6	0
	1	3	0
Hill Three	1	8	0
	1	13	0
	1	15	0
	1	13	0
	1	8	0
	1	15	0
	1	10	0
	1	8	0
	1	3	0
Speed Interval	1	3	Challenging speed
	30 sec	3	Recovery
	30 sec	3	Challenging speed
	30 sec	3	Recovery
	1	3	Challenging speed
	30 sec	3	Recovery
	30 sec	3	Challenging speed
	30 sec	3	Recovery
	1	3	As hard as you can!
Cool Down	5-10	0

This entry is filed under Fitness.

by Cheney Maddox

September 24

3:11 pm

No Comments

Exercise at Home with Workout Videos

Guest Post: Former H3 Guest, Leslie G.

If you’ve spent time at Hilton Head Health, you know the days are filled with opportunities to move.

From the sunrise beach walk to the thermal walk after dinner, it’s easy to find ways to add a few more steps on your pedometer. You can try dozens of fun, new exercise options during your stay, and you’re bound to find something you like – something that you’re likely to pursue when you return home.

But what about that? How do H3 guests keep up the momentum after they’ve left the Island? What if you’ve fallen in love with Latin dance workouts, but there’s no class in your neighborhood? What if you discovered that you love to walk, but the weather keeps you inside more often than not?

For some, exercise videos are the answer. One of the most comprehensive online and mail order sources for videos is Collage Video. If you’ve been through the H3 program, you’ll find Collage Video mentioned in the materials you received at the end of your stay.

I started exercising with workout videos more than 20 years ago, for one very simple reason. I live in Minneapolis and we have long winters. The thought of going for a run (or driving to the gym) when there’s snow and ice all around leaves me, well, cold! Also, I exercise before heading to the office, and exercise videos make it easy to add a workout to my morning routine.

Interestingly enough, Collage Video is also based in Minneapolis. I think they recognized there was a big market right in their own backyard! No need to travel to the Twin Cities to buy, however. You can shop for videos by mail with their catalog, but you’ll also want to check out their website at www.collagevideo.com

Collage Video offers every type of exercise video imaginable – you can search by workout type, fitness level, your goals (weight loss, flexibility, strength) and more. You can search for popular instructors like Jillian Michaels from The Biggest Loser, or Leslie Sansone, the reigning queen of at home walking videos.

The best feature of the Collage Video website is the video player that lets you preview clips from nearly 1000 exercise videos for sale on the site. You can get a real feel for the tempo of the workout before you buy. Too fast (or slow) for your taste? A little too dance-y? You’ll know before you place an order. You can hear the instructor’s voice, and for me, this is key. Are they encouraging, silly, menacing, no-nonsense? You can choose the instructor and workout that will work for you.

Best of all, Collage Video has tapes and DVDs for many of the activities you tried and came to love during your stay at H3 – from aerobics to yoga, and everything in between. Another great feature – “every video on the site has been tested by an ACE-certified instructor and a ‘regular person.’ “They also have a wonderful section called “Success Stories” where you can see photos and read stories from women and men who have lost weight and gotten fit by way of exercise videos.

Can you tell I’m a big fan?! For me, exercising at home is the easiest, most effective way to stay in shape. I’ll be back every so often to review individual workout DVDs, so check back often. Until then, just keep moving!

This entry is filed under Fitness.

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