APRIL 09 Spring is officially here! In a couple months everyone will be diggin out their swimsuits and tank tops. This is the perfect time to re-evaluate where you are and keep working hard to get to your goals. Remember: Stay consistent! And you can never out train a crappy diet. Lace up your shoes! Dr. Ausin Aziz M.D. chief of neurology at Temple University – Has a study proving that to boost brainpower, Hit the road. Research shows that aerobic exercise increases the generation of brain cells. Just pay attention to how you hit that road… Do you train to run? Or run to train? Everyone should train to run. Why? READ ON Carol Frey M.D and spokesman for the American Academy of orthopedic Surgeons say: “ Even Bad Walking posture can hurt your back and stress out your joints and muscles.” Now speed that up into a jog or run and you are compounding all your body weight on 1 hip, 1 knee and 1 ankle at a time. With correct form, cross training and preventative resistance training to strengthen these joints, you can prevent back pain, knee pain and possible corrective surgeries later in life. TO START OUT: Take a look at your form while walking or running – in a storefront window, also take a look at your shoes – are they wearing down fast? Correct basic form for walking is: 1. Keep shoulders back and down- Slouching can cause neck pain and lead to spine curvature 2. Stay loose- a flexible upper body with gently swaying arms helps you stay balanced 3. Hold your head up- your chin should be at a 90-degree angle. This aligns the spine and reduces strain on the neck and back 4. Brace your abs and keep your arms from crossing your midsection- Strong abs keeps the back strong and straight. Watch your arms – where your arms go- your hips go in the same direction and your knees and feet. Watch some of the velour garbed power walkers at greenlake. If their arms are going from side to side rather than front to back (eye socket to back pocket) they are sure to have compression on the knees and some foot pain along with lower backaches. If you are training for an upcoming event make sure you get your form evaluated, especially if you are doing a 1/2 or full marathon and you should be doing cross training and weights to prevent injury and strength build. If you are a women, or know a women who runs – read this: Females injure their knees at a rate of 4-6 times higher than men It has been reported that 30,000 high school and college aged females sustained knee injuries in 2006. Helpful Info from: Diane Vives MS, CSCS from Austin Texas. This Lady is at the top of her field in delivering elite strength and conditioning programs based on current research. She works hard to keep athletes on the field .. And court (heard of Serena or Venus Williams? She sets them up good!) I heard her speak a few weeks ago at a conference in Vegas. Women get injured more due to the increased angle of the Quadriceps muscle as it enters the hip socket (the Q Angle) Alters tracking through the knee and ankle, resulting in a knock-knee position. We were created with us wider hips – which is great for a nice shape and baby carrying. But a hindrance with running. When you run – you are landing with all your body weight on that improper position and causes increased stress on the knee and ankle. Vives recommends learning correct landing and deceleration techniques to save you a lot of pain and rehab later in life. In training programs, I work with people to teach correct neuromuscular training to reduce this problem, also strengthening the hamstring and gluteal muscles are extremely beneficial. So before you increase those miles.. take a step back, check your form in a window and see if you need to make some preventative corrections. Qu i ckTi m e™ a nd a IS EIGHT GLASSES REALLY ENOUGH? de co mp res so r a re ne ed ed to se e th is pi c tu re. With the Weather finally warming up and increased outdoor activity, pay attention to Hydration! It’s standard weight training advice but it’s been recently proven.. Drinking water does flush fat. Journal of Obesity (Feb 09) reported a study of women who upped their H2O consumption 1 liter a day for 1 year. Researchers credited 5 lbs weight loss on avg to water. “Well hydrated cells boost metabolism” Says Jodi Stokey, PhD at Children’s Research Hospital. Track intake with a 24 oz intake Beverage bottle – a built in meter counts the bottles guzzled. www.thermos.com Need more encouragement to drink water? Read on. Dr. Ed Coyle, From Human Performance Lab @ University of Texas writes: “ Even though Americans down more than 90 million bottles of water a day, few people know how much liquid their body really needs. Staying Hydrated isn’t complicated. To understand it better follow these 8 rules: 1- as a rule the more active you are the more water you need. ACSM guidelines boil down to: Start your workout with a full tank then replenish your fluid based on pre and post workout. 4 hours before working out drink 12 oz of fluid. If your urine is the shade of apple juice or darker. Plan to gulp 12-16 oz min before your workout. During workout, replenish with a 16 oz sports drink every hour or 4 oz every 15 mins. Drink more if you’re working out at a high intensity for longer than an hour. Post workout drink 16 oz. 2. Dehydration makes you suck @ Almost everything! Water is a multitasker. It lubes your muscles, transports nutrients around your system and shuttles it waste out of it. Allowing kidneys to function smoothly . Every bead of sweat visible = less water in your system. When you’ve sweated out 1 % of your body weight 2 things happen and continue to happen: A. Your heart rate raises 7 bpm in order to push thickening blood through the body and core temp raises 1/3 of 1 degree. Lose 2% through sweat and you are physically suffering . Pace slows; Your Brain also starts going Blotto. The human brain is 80% water. So it short circuits at even the first sign of drought. B. Your reaction times become longer and you have trouble doing certain tasks. Dry out more and you will get headaches cramps and dizziness as your body loses its ability to transport blood efficiently. Lose 15% of your body weight through sweat and you better drop and pray – your body is too dried out to stay alive. SO.. HOW MUCH DO YOU SWEAT? It sounds counter intuitive but the more fit you are, the sooner you begin to sweat. So the person who’s in good shape will produce more sweat then someone who isn’t. With each workout you will become a more efficient sweating machine. HOW DO YOU ENSURE YOU SWEAT THE MOST YOU CAN? AND GET THE APPROPRIATE BENEFITS? DR. LEN KRAVITZ , PROGRAM COODINATOR OR EXERCISE AND RESEARCHER AT UNIVERSITY OF MEXICO. HAS COME TO THESE CONCLUSIONS: We all learned in high school and maybe earlier, that mitochondria is the powerhouse of the cell. This is where lipolysis (breaking down of fat- brought about by oxidation initiated by exercise) MOVE YOUR BODY AND HEAT WILL BE PRODUCED TO LITERALLY BURN OFF FAT. 1. Both resistance training and Endurance training are good. Dr. Kravitz has proven that mitochondria increase in size 35% and 15% in number with endurance exercise- This means simply keeping the heart rate elevated for an increased amount of time for you. You kick your heart rate up with movement, body heats up and mitochondria burns the fat. 2. Key is too keep challenging the body – so it does not adapt. If you do the same thing all the the time and don’t increase intensity or length of time, your body will stop changing. 3. If you want weight loss you need endurance ( increased aerobic exercise time and intensity. Along with…CALORIC RESTRICTIONS. Combined, these two will cause depots of fat around the body to shrink. 4. Both endurance and strength training will: Increase caloric expenditure and fat loss . Weight training causes muscles to continue burning calories after your session is done. EPOC= Exercise After Burn. To figure this out.. take # of calories expended and multiply it by .15 (15%) = total calories burned from your training session. Ex : ( burned 400 calories ? With weight training included – you have burned 460 calories) Pretty cool .. Huh?! So, in conclusion – Dr. Kravitz showed evidence that proved that you do burn more calories with endurance exercise, due to increased mitochondria. But remember – this means keeping you heart elevated for a prolonged period of time. Not just running at a comfortable pace on the treadmill. Combine that jog on the treadmill with some resistance training, plyometrics and core work – and you have increased fat burn, increased after burn, muscle definition and tightening of muscles and tissues (toning). Fitness Rx April 09 - stated it well in an article: “ The ability to manufacture energy is referred to as metabolic rate- the more muscle you have the more energy you convert from food to heat , work or exercise and the higher your metabolic rate. In fact the more muscle we have – the more calories you burn – just sitting on the couch” Susan M. Kleiner, PhD, RD, CNS, FISSN, FACN ( someone with that many titles know her stuff! ) Basically for optimum results, keep consistent in your workouts, continuously increase difficulty (through intensity and resistance) and change your program up every month or so. Or .. Just leave it up to us (professionals) – to take the guesswork out for you. WHY IS THE GLYCEMIC INDEX A BIG DEAL? The GI is basically the function of glucose in your body appearing or disappearing. High GI foods produce a rise in glucose and as a result insulin increases. INSULIN IS THE STRONGEST INHIBITOR OF LIPOLYSIS (the breakdown of fat). Wanna waste your time? Eat some high GI foods before your workout- this will increase insulin and keep you from burning calories. On the flip side.. If you do not have any thing in your system.. no breakfast before a workout, then pyruvate is present in your body’s cells and this inhibits fat oxidation and performance. FIX THIS BY EATING A LOW GLYCEMIC SNACK PRE WORKOUT. Don’t know what this is? Go to www.glycemicindex.com some quick example are : 1. High GI foods (>85): bagels, crackers, potatoes, raisins, chips 2. medium GI Foods (60-85) Baked Beans, bananas, corn, grapes, rice spaghetti, pasta 3. low GI (<60) apples, applesauce, yoghurt, skim milk peaches, plums, sweet potatoes, dates, figs QuickTime™ and a decompressor are needed to see this picture. In regards to food: Enjoy every Bite! Heavier people get less pleasure from eating . Researchers took brain scans from women drinking chocolate milk shakes and found that compared with lean women obese subjects had less dorsal striatum – A region of the brain that releases dopamine. Less of that feel good transmitter means less enjoyment. Researchers have gathered that “Obese people tend to overeat to achieve the pleasure they expect from food.” Says Eric Stice PhD of the Oregon Institute Qui ckTi me™ and a decompresso r are ne ede d to see thi s pi cture. And What about Bananas?! A client passed this tidbit onto me about bananas- Pretty Interesting! Thanks Denise! A professor at CCNY for a physiological psych class told his class about bananas. He said the expression 'going bananas' is from the effects of bananas on the brain. Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy. Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier. PMS: Forget the pills - eat a banana. The vitamin B 6 it contains regulates blood glucose levels, which can affect your mood. Anemia: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia. Blood pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke. Brain Power: 200 students at a Twickenham (Middlesex) school were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium- packed fruit can assist learning by making pupils more alert. Constipation: High in fiber, including bananas in the diet can help restore normal bowel action helping to overcome the problem without resorting to laxatives. Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system. Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief. Morning sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness. Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation. Nerves: Bananas are high in B vitamins that help calm the nervous system. Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and crisps. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady. Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases.. It also neutralizes over-acidity reduces irritation by coating the lining of the stomach. Temperature control: Many other cultures see bananas as a 'cooling' fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand for example, pregnant women eat bananas to ensure their baby is born with a cool temperature. Seasonal Affective Disorder (SAD): Bananas can help SAD sufferer s because they contain the natural mood enhancer tryptophan. Smoking & Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 they ontain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack. Strokes: According to research in The New En gland Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%! Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape! So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around. So maybe its time to change that well known phrase so that we say, 'A banana a day keeps the doctor away!'