I remember when I first began cooking for myself and my family; I was amazed at the things I didn’t know, Recipes called for ingredients I had never heard of and they listed obscure techniques like “braising" and “poaching”. Cookbooks were under the assumption I had all the right cooking tools and knew the exact measurement of a “pinch”. People would say, “Just follow the recipe,” or “You’ll know when it’s cooked through”, so we plodded through burnt chicken, crunchy pasta and watery sauces as I tried to get it right. It’s so natural for some people, but not for me. But over the years I built on what I learned and improved with each step.
It’s the same with any new venture; especially exercise. It’s scary at first because you have no idea where to start. Then, when you do start, it seems as if there’s a whole new language you need to know. "What's a rep? What are intervals? How do I know my BMI?, etc.,etc!!" So let’s backtrack a little from previous posts and start at the beginning. How do you even start an exercise program, let alone incorporate intervals, music and heart rate monitors into your program?
Making the decision to begin exercise is the first step, and committing to make it a priority in your life is the next. Just get out there and move. Remember, before beginning any exercise program, check with your doctor to make sure you are aware of any health restrictions. If you start by pushing yourself to the limit every day you may not last very long, so take a long-term look at your goals. If you attempt "too much, too soon", it will lead to soreness, fatigue and even injuries. Just start by just getting your body used to exercising and begin with the simplest and most convenient of all exercises, walking.
You can start off walking for 15 to 30 minutes 2-4 days a week at a comfortable pace. Then, begin alternating 2-5 minutes of brisk walking with 2-5 minutes of easy walking, gradually increasing the ratio of brisk to easy. Once you've worked up to 30 minutes of brisk walking, you could add in running if you like. The whole process could take anywhere from eight weeks to four months, so listen to your body and don't feel pressured to go too fast. By wearing a pedometer, you can track your progress and set some distance goals.
No matter what people might tell you, there’s really no right or wrong way to stay active. The key is to find something that works for you whether it’s walking after dinner, using a treadmill or bike, taking an aerobics class, or joining a softball league. If you're just beginning an exercise program, start in the low range of the above recommendations and then add strength training exercises to your workout, twice a week.
If you want to try strength training exercises at home, an excellent book for beginners is Body For Life by Bill Phillips or Bob Greene’s Total Body Makeover. Both books cover basic weight training exercises and provide beginner routines. Also, many gyms offer classes that focus on weight training in a class like format (I’ll go over some of these in a post next week). You can also consider several sessions with a qualified personal trainer to learn what to do to reach your fitness goals.
Probably the biggest challenge you’ll face is changing your lifestyle. Since it takes time to develop new habits, try to develop a positive attitude and forgive yourself for minor setbacks. Along with the right attitude, having a support system is crucial in starting a workout program. You might be more likely to stick to your exercise plan when your family or friends are included in your plan. Try to find a walking partner (maybe someone at work or another parent at your child’s school), play tennis or take a class with your spouse, or go rollerblading (or any physical activity) with your kids. If timing makes it difficult to work out with a partner, make sure your family and friends understand your commitment and ask them to encourage your efforts.
You’ll also be more successful if you make yourself accountable. Think of exercise as something you do without question, like brushing your teeth or going to work. Again, you probably won’t see many external benefits for the first four to six weeks, so try to stay focused on your lifestyle choice and enjoy the internal benefits you're experiencing such as increased energy, less stress and anxiety, higher self-esteem, and an increased feeling of well-being. For more information on starting an exercise program go to:
http://www.mayoclinic.com/health/fitness/HQ00171
Or contact me with any questions at hkraus52@gmail.com
Tuesday, May 26, 2009
Sunday, May 17, 2009
Bar None...
It wasn’t so long ago that sports “nutrition” type bars were reserved for high endurance athletes and competitive bodybuilders. Today, look on the shelves of any GNC, Walgreens, or even local grocery stores and you’ll see entire aisles devoted to the “energy” bar industry. Since we’re told to eat 5-6 small meals daily to keep our metabolism running at optimum levels, sometimes these bars are the only way we can work some of these “meals” into our busy schedules.
Sometimes though, the countless varieties and brands of bars can leave us overwhelmed. Staring at the labels and boxes, most of us aren’t sure which bar is best for our individual needs.
The FDA doesn’t really have any specific standards for what constitutes a high protein bar vs. a high carbohydrate bar or what makes a meal bar or snack bar.
High Carbohydrate Bars (usually eaten BEFORE a long workout)
Most nutritionists classify a nutrition bar as high carbohydrate when carbs provide at least 60-70% of its calories. For extended workouts (an hour or longer) or races, you generally don’t want to consume large amounts of protein, fat or fiber beforehand. These ingredients are harder to digest and may cause cramping. Since muscle glycogen is greatly depleted during prolonged endurance exercise, the best choice is a bar that contains high percentage of carbohydrates. Since glycogen depletion has been implicated in muscle fatigue, to keep your energy levels up, try to consume bars composed of quick digesting carbs. Look for ingredients like “brown rice syrup, dates, or dextrose”. The sugars can rapidly enter your bloodstream where they’ll be used by working muscles. Clif Bars, Powerbar Performance, Luna, and Kashi Go Lean are a few good choices.
Kashi Go Lean typically has around 180 calories, 5g fat, 30g carbohydrate, 6g fiber, and 9g protein.
Clif Bar- about 240 calories, 5g fat, 44g carbohydrate, 5g fiber, and 10g protein.
Luna Bar-190 calories, 6g fat, 27g carbohydrate, 4g fiber, and 9g protein.
High Protein (or Recovery) Bars Usually eaten as recovery AFTER a workout)
After a long intense workout or race (or after an aerobics class or lifting/ cardio session), you should choose a bar with a protein carbohydrate mix, often labeled as “protein bars”. Sports nutritionists consider bars with 12-15 grams of protein or more to fit in this category. The carbohydrate to protein ratio can vary considerably, but the carbs will replace stored energy that’s used up during exercise and the protein will aid in repairing damaged muscles, which builds strength. Bars like EAS’s Myoplex, Balance Nutrition Energy Bar, and Oh Yeah bars work well in this capacity.
EAS Hi-Protein Myoplex has 260 calories, 8g fat, 26g carbohydrate, 4g fiber, and 25g protein.
Titan Premium has 320 calories, 8g fat, 27 g carbohydrate, less than 1g fiber, and 26g protein.
These bars are more calorie and carbohydrate dense, so if you are trying to lose weight, look for bars about 200 calories and under like:
Balance Bar Carb Well has 200 calories, 8g fat, 22g carbohydrate, 1g fiber, and 14g protein.
Oh Yeah Protein Wafer Bar with 200 calories, 13g fat, 8g carbohydrate, 2g fiber, and 14g protein.
Snack Bars (aka Meal Replacement Bars)
As a rule, bars used as snack bars have a higher nutritional value which lately comes from whole food and not as many chemical fortifications. Ingredients like flax, oats, nuts, nut butters, and dried fruit help increase the nutritional value. Those with more protein also tend to be more filling. These bars are fine for a quick breakfast or a snack between meals or on a walk or hike but they won’t suffice as a complete meal replacement. Also, it’s not a good idea to use these before an intense aerobic activity because added vitamins and minerals as well as fiber could cause digestive distress. Some of the current brands of organic raw bars include Lara Bars, Kind, Pure Bars, and Pro Bars.
Pure Bars and Lara Bars usually average about 180-200 calories, 7-9 g fat, 25-28g carbohydrate, 4-6g fiber, and 5-6 protein.
Kind and Kind Plus Bars run about 190 calories, 12-14g fat, 15-20g carbohydrate, 3-5g fiber, and around 2g protein.
ProBars are larger, but much higher in calories, 370. They have 18g fat, 48g carbohydrate, 6g fiber, and 9g protein (Again, if you are trying to shed some pounds, this wouldn’t be your best choice).
Overall, bars can work as a solution to the person strapped for time, but limit the number of bars to 1 or 2 per day at the most. Nutritious meals and snacks like fruit, vegetables, yogurt, nuts and lean proteins are your best bet nutritionally.
Sometimes though, the countless varieties and brands of bars can leave us overwhelmed. Staring at the labels and boxes, most of us aren’t sure which bar is best for our individual needs.
The FDA doesn’t really have any specific standards for what constitutes a high protein bar vs. a high carbohydrate bar or what makes a meal bar or snack bar.
High Carbohydrate Bars (usually eaten BEFORE a long workout)
Most nutritionists classify a nutrition bar as high carbohydrate when carbs provide at least 60-70% of its calories. For extended workouts (an hour or longer) or races, you generally don’t want to consume large amounts of protein, fat or fiber beforehand. These ingredients are harder to digest and may cause cramping. Since muscle glycogen is greatly depleted during prolonged endurance exercise, the best choice is a bar that contains high percentage of carbohydrates. Since glycogen depletion has been implicated in muscle fatigue, to keep your energy levels up, try to consume bars composed of quick digesting carbs. Look for ingredients like “brown rice syrup, dates, or dextrose”. The sugars can rapidly enter your bloodstream where they’ll be used by working muscles. Clif Bars, Powerbar Performance, Luna, and Kashi Go Lean are a few good choices.
Kashi Go Lean typically has around 180 calories, 5g fat, 30g carbohydrate, 6g fiber, and 9g protein.
Clif Bar- about 240 calories, 5g fat, 44g carbohydrate, 5g fiber, and 10g protein.
Luna Bar-190 calories, 6g fat, 27g carbohydrate, 4g fiber, and 9g protein.
High Protein (or Recovery) Bars Usually eaten as recovery AFTER a workout)
After a long intense workout or race (or after an aerobics class or lifting/ cardio session), you should choose a bar with a protein carbohydrate mix, often labeled as “protein bars”. Sports nutritionists consider bars with 12-15 grams of protein or more to fit in this category. The carbohydrate to protein ratio can vary considerably, but the carbs will replace stored energy that’s used up during exercise and the protein will aid in repairing damaged muscles, which builds strength. Bars like EAS’s Myoplex, Balance Nutrition Energy Bar, and Oh Yeah bars work well in this capacity.
EAS Hi-Protein Myoplex has 260 calories, 8g fat, 26g carbohydrate, 4g fiber, and 25g protein.
Titan Premium has 320 calories, 8g fat, 27 g carbohydrate, less than 1g fiber, and 26g protein.
These bars are more calorie and carbohydrate dense, so if you are trying to lose weight, look for bars about 200 calories and under like:
Balance Bar Carb Well has 200 calories, 8g fat, 22g carbohydrate, 1g fiber, and 14g protein.
Oh Yeah Protein Wafer Bar with 200 calories, 13g fat, 8g carbohydrate, 2g fiber, and 14g protein.
Snack Bars (aka Meal Replacement Bars)
As a rule, bars used as snack bars have a higher nutritional value which lately comes from whole food and not as many chemical fortifications. Ingredients like flax, oats, nuts, nut butters, and dried fruit help increase the nutritional value. Those with more protein also tend to be more filling. These bars are fine for a quick breakfast or a snack between meals or on a walk or hike but they won’t suffice as a complete meal replacement. Also, it’s not a good idea to use these before an intense aerobic activity because added vitamins and minerals as well as fiber could cause digestive distress. Some of the current brands of organic raw bars include Lara Bars, Kind, Pure Bars, and Pro Bars.
Pure Bars and Lara Bars usually average about 180-200 calories, 7-9 g fat, 25-28g carbohydrate, 4-6g fiber, and 5-6 protein.
Kind and Kind Plus Bars run about 190 calories, 12-14g fat, 15-20g carbohydrate, 3-5g fiber, and around 2g protein.
ProBars are larger, but much higher in calories, 370. They have 18g fat, 48g carbohydrate, 6g fiber, and 9g protein (Again, if you are trying to shed some pounds, this wouldn’t be your best choice).
Overall, bars can work as a solution to the person strapped for time, but limit the number of bars to 1 or 2 per day at the most. Nutritious meals and snacks like fruit, vegetables, yogurt, nuts and lean proteins are your best bet nutritionally.
Friday, May 8, 2009
Time is On My Side...
Ever since we changed to daylight savings time, I’ve had trouble waking up for my early morning workouts. I don’t know if it’s the time change, the change in weather, or just age, but I’ve been going to the gym much later than usual. Although I am getting more sleep, my late workouts seem to lack the intensity and concentration of my previous routine. This morning, I finally got there at my regular time and had one of my best workouts in weeks. Apparently, my preference for one over the other has to do with my circadian rhythm, or internal body clock. Our circadian rhythm regulates our sleep/wake cycle, and controls the release of hormones to get us going in the morning. Circadian rhythm is governed by the 24-hour pattern of the earth's rotation (especially daylight and darkness). These rhythms influence body functions such as blood pressure, body temperature, hormone levels, metabolism, and heart rate, all of which play a role in our body's readiness for exercise.
So, you ask, when IS the best time of the day to exercise? The answer: It depends…
There’s really no reliable evidence to suggest that calories are burned more efficiently at certain times of day. But the time of day can influence how you feel when exercising. If you know you’re a night owl and find yourself reading or doing work until well past midnight, it’s not likely that you will fly out of bed at 5AM for a workout. And while using your body clock as a guide for when to hit the gym might seem like a good idea, there are other important considerations, such as family obligations, work schedules, or an exercise partner’s availability. However, here are some advantages (and limitations) of working out at different times of the day.
Early Morning
"Research suggests in terms of performing a consistent exercise habit, individuals who exercise in the morning tend to do better," says Cedric Bryant, PhD, chief science officer with the American Council on Exercise in San Diego. "The thinking is that they get their exercise in before other time pressures interfere”. Most people can make time for it by getting up just a little bit earlier. Also, because there are fewer distractions and schedule interruptions, it’s easier to make exercise a habit in the morning. Since your body's glycogen levels are low first thing in the morning, your body will burn fat for a fuel source first. Early morning workouts raise your heart rate and metabolism to burn more calories earlier in the day, increasing your energy and improving mental acuity. However, cold, stiff muscles may be more prone to injury , so if you exercise in the morning, when your body temperature is lower, you should allow more time to warm up than you would later in the day.
Lunchtime Workout
For many, having a daily block of time available is the key to the success of their lunchtime workouts. Having a workout “buddy” at work, school or in your neighborhood can make you more accountable at that time, and because your body temperature and hormone levels are higher than first thing in the morning, your workouts may be more productive. Also, working out at this time can help regulate the amount of food you feel like eating for lunch, improve blood flow to the brain so you are sharper in the afternoon, and help relieve workplace stress. However, time constraints, distractions and other commitments may not allow you to get in a full workout. (It’s best if you can get in 30 to 60 minutes or more at a stretch).
Late Afternoon to Evening Workout
Some of the benefits of working out at this time: muscle strength is greater, muscles are warmer because of a slightly higher body temperature, lung function is improved and you even have a greater tolerance for discomfort because your perceived exertion (how hard you feel yourself to be working) is low. You may be able to work out harder or faster, making it the ideal time to hit the weight room or tackle a high intensity spin class For most people, body temperature and hormone levels peak at 6 p.m. Exercising within three hours before or after the peak will increase endurance and muscle building. As with lunchtime workouts, other commitments may keep you from exercising regularly at this time. Also, you need to allow about one to three hours to wind down after exercise in order to be able to fall asleep.
If you're still at the point where exercise is hit or miss, scheduling it for the same time each day will help you make it a habit. Whether you choose morning, lunchtime, or after work to exercise, make it part of your routine. Put it on your calendar as an appointment you’re required to keep. You’d think twice about skipping a doctor’s appointment or even an appointment with your hairdresser. Why not give your body that same consideration? One of the best steps that you can take to ensure working out on a regular basis is to assess your daily agenda and determine the best time for working out. Work out in the morning for a few weeks, then try noon, then early evening. Which do you enjoy most and which makes you feel best afterward? Also, consider the type of exercise, and other daily commitments. You might find that changing your weekly routine is the best method. Choose a time that helps you make your exercise a regular, consistent part of your life.
So, you ask, when IS the best time of the day to exercise? The answer: It depends…
There’s really no reliable evidence to suggest that calories are burned more efficiently at certain times of day. But the time of day can influence how you feel when exercising. If you know you’re a night owl and find yourself reading or doing work until well past midnight, it’s not likely that you will fly out of bed at 5AM for a workout. And while using your body clock as a guide for when to hit the gym might seem like a good idea, there are other important considerations, such as family obligations, work schedules, or an exercise partner’s availability. However, here are some advantages (and limitations) of working out at different times of the day.
Early Morning
"Research suggests in terms of performing a consistent exercise habit, individuals who exercise in the morning tend to do better," says Cedric Bryant, PhD, chief science officer with the American Council on Exercise in San Diego. "The thinking is that they get their exercise in before other time pressures interfere”. Most people can make time for it by getting up just a little bit earlier. Also, because there are fewer distractions and schedule interruptions, it’s easier to make exercise a habit in the morning. Since your body's glycogen levels are low first thing in the morning, your body will burn fat for a fuel source first. Early morning workouts raise your heart rate and metabolism to burn more calories earlier in the day, increasing your energy and improving mental acuity. However, cold, stiff muscles may be more prone to injury , so if you exercise in the morning, when your body temperature is lower, you should allow more time to warm up than you would later in the day.
Lunchtime Workout
For many, having a daily block of time available is the key to the success of their lunchtime workouts. Having a workout “buddy” at work, school or in your neighborhood can make you more accountable at that time, and because your body temperature and hormone levels are higher than first thing in the morning, your workouts may be more productive. Also, working out at this time can help regulate the amount of food you feel like eating for lunch, improve blood flow to the brain so you are sharper in the afternoon, and help relieve workplace stress. However, time constraints, distractions and other commitments may not allow you to get in a full workout. (It’s best if you can get in 30 to 60 minutes or more at a stretch).
Late Afternoon to Evening Workout
Some of the benefits of working out at this time: muscle strength is greater, muscles are warmer because of a slightly higher body temperature, lung function is improved and you even have a greater tolerance for discomfort because your perceived exertion (how hard you feel yourself to be working) is low. You may be able to work out harder or faster, making it the ideal time to hit the weight room or tackle a high intensity spin class For most people, body temperature and hormone levels peak at 6 p.m. Exercising within three hours before or after the peak will increase endurance and muscle building. As with lunchtime workouts, other commitments may keep you from exercising regularly at this time. Also, you need to allow about one to three hours to wind down after exercise in order to be able to fall asleep.
If you're still at the point where exercise is hit or miss, scheduling it for the same time each day will help you make it a habit. Whether you choose morning, lunchtime, or after work to exercise, make it part of your routine. Put it on your calendar as an appointment you’re required to keep. You’d think twice about skipping a doctor’s appointment or even an appointment with your hairdresser. Why not give your body that same consideration? One of the best steps that you can take to ensure working out on a regular basis is to assess your daily agenda and determine the best time for working out. Work out in the morning for a few weeks, then try noon, then early evening. Which do you enjoy most and which makes you feel best afterward? Also, consider the type of exercise, and other daily commitments. You might find that changing your weekly routine is the best method. Choose a time that helps you make your exercise a regular, consistent part of your life.
Just a sidenote: I'm finally back to my 5AM workouts and it works well for me. I fall asleep before the news starts every night,but my workouts are great!
Thursday, April 30, 2009
Burn It Up!
Taking fitness classes is a great way to mix up a cardio workout, but sometimes it just doesn’t fit into our schedule. Cardio machines and even outdoor activities are usually very convenient, but oftentimes repetitive and boring. We sometimes feel we have to “put in” our time, but our energy isn’t in it. I’ve seen people slogging their way through their 30-45 minutes daily without much in the way of results. If this sounds like your situation, try lighting a fire under your cardio routine with cardio intervals.
Interval cardio training is a variation of the intensity within the workout period. You focus on alternating between high intensity intervals (where you work as hard as you can) and recovery periods (where you slow down long enough to catch your breath) to increase your endurance and burn calories. You can train in intervals in a variety of ways from circuit training with weights to cross training (switching from cardio to weight training at a fast pace), to intervals of cardio. But for those of you who have been doing only slow, traditional cardio, switching over to interval cardio training a few times per week will rev up your metabolism even after you finish working out.
Interval training simulates what happens in many sports; starting and stopping motions with periods of speed followed by light jogging or rest. However, interval training is not just for advanced athletes. Intervals are an effective and perhaps even the most effective method for beginners to get fit and lose fat. An interval training workout can be done on a variety of equipment and even outdoors - running, cycling, swimming, jumping rope, elliptical machines, and even walking! With interval cardio workouts, you can increase your endurance and burn additional calories. You can also vary the intensity levels in different combinations. If you use exercise machines, choose the manual workout and create your own intensities by adjusting it yourself. It will give you greater control over the speed, intensity and times of your intervals. You'll actually derive benefits in as little as a 20-minute interval workout. As you build up endurance and strength, you can add time to your workout.
To begin, start with about a five minute warm-up. Then, increase the intensity slightly more than you can normally handle for a short time, and intersperse that with periods of easier exercise for twice as long. So, if you do 1 minute at 3.5mph, drop down to 3.0mph for 2 minutes. Do that up to 6 times, and call it an interval session.
You can also work in fast/slow intervals where you alternate 1 minute of intensity with 1 minute of rest for up to 25 minutes per session and work up to longer intervals of each.
Just listen to your body. Cardio intervals can be tiring, so alternate your levels, just don’t do it to the extreme.
A 4 week program I recently used from Muscle and Fitness magazine can be very effective for all levels of fitness. If you find the program too difficult at first, shorten the fast intervals and increase the slower ones. On the other hand, if you find the workout too easy, lengthen the fast intervals and shorten the slower ones. This workout also includes one day of a longer, slow and steady pace to alternate with the interval cardio. This combination works whether you do cardio as few as 3 days a week or up to 6 days a week. I HIGHLY recommend using a heart rate monitor to gauge your levels (see entry “Tell-Tale Heart”).
Week 1
5 minute warm-up
Days 1 & 4: 20 minutes of intervals (1 minute fast, 1 minute slow)
Days 2 & 5: 25 minutes of intervals (1 minute fast, 1 minute slow)
Days 3 & 6: 30 minutes of steady state cardio (a pace that gets your heart rate in your training zone, but doesn’t leave you breathless)
Week 2
5 minute warm-up
Days 1 & 4: 20 minutes of intervals (2 minutes fast, 2 minutes slow)
Days 2 & 5: 25 minutes of intervals (2 minute fast, 2 minutes slow)
Days 3 & 6: 40 minutes of steady state cardio (a pace that gets your heart rate in your training zone, but doesn’t leave you breathless)
Week 3
5 minute warm-up
Days 1 & 4: 20 minutes of intervals (3 minutes fast, 2-3 minutes slow)
Days 2 & 5: 25 minutes of intervals (3 minutes fast, 2-3 minutes slow)
Days 3 & 6: 50 minutes of steady state cardio (a pace that gets your heart rate in your training zone, but doesn’t leave you breathless)
Week 4
5 minute warm-up
Days 1 & 4: 20 minutes of intervals (3-4 minutes fast, 3-4 minutes slow)
Days 2 & 5: 25 minutes of intervals (3-4 minutes fast, 3-4 minutes slow)
Days 3 & 6: 60 minutes of steady state cardio (a pace that gets your heart rate in your training zone, but doesn’t leave you breathless)You can find a variety of interval and heart training workouts, with time and frequency variations: http://musclemedia.com/training/hiit_table.asp
Another tried and true cardio interval is from the Body For Life program developed by Bill Phillips. You can find it at: http://bodyforlife.com/exercise/cardiotraining.asp
So, if you want to “kick it up a notch”, intervals can:
* increase your stamina
* burn more calories and
*make your workout seem to fly by!
Interval cardio training is a variation of the intensity within the workout period. You focus on alternating between high intensity intervals (where you work as hard as you can) and recovery periods (where you slow down long enough to catch your breath) to increase your endurance and burn calories. You can train in intervals in a variety of ways from circuit training with weights to cross training (switching from cardio to weight training at a fast pace), to intervals of cardio. But for those of you who have been doing only slow, traditional cardio, switching over to interval cardio training a few times per week will rev up your metabolism even after you finish working out.
Interval training simulates what happens in many sports; starting and stopping motions with periods of speed followed by light jogging or rest. However, interval training is not just for advanced athletes. Intervals are an effective and perhaps even the most effective method for beginners to get fit and lose fat. An interval training workout can be done on a variety of equipment and even outdoors - running, cycling, swimming, jumping rope, elliptical machines, and even walking! With interval cardio workouts, you can increase your endurance and burn additional calories. You can also vary the intensity levels in different combinations. If you use exercise machines, choose the manual workout and create your own intensities by adjusting it yourself. It will give you greater control over the speed, intensity and times of your intervals. You'll actually derive benefits in as little as a 20-minute interval workout. As you build up endurance and strength, you can add time to your workout.
To begin, start with about a five minute warm-up. Then, increase the intensity slightly more than you can normally handle for a short time, and intersperse that with periods of easier exercise for twice as long. So, if you do 1 minute at 3.5mph, drop down to 3.0mph for 2 minutes. Do that up to 6 times, and call it an interval session.
You can also work in fast/slow intervals where you alternate 1 minute of intensity with 1 minute of rest for up to 25 minutes per session and work up to longer intervals of each.
Just listen to your body. Cardio intervals can be tiring, so alternate your levels, just don’t do it to the extreme.
A 4 week program I recently used from Muscle and Fitness magazine can be very effective for all levels of fitness. If you find the program too difficult at first, shorten the fast intervals and increase the slower ones. On the other hand, if you find the workout too easy, lengthen the fast intervals and shorten the slower ones. This workout also includes one day of a longer, slow and steady pace to alternate with the interval cardio. This combination works whether you do cardio as few as 3 days a week or up to 6 days a week. I HIGHLY recommend using a heart rate monitor to gauge your levels (see entry “Tell-Tale Heart”).
Week 1
5 minute warm-up
Days 1 & 4: 20 minutes of intervals (1 minute fast, 1 minute slow)
Days 2 & 5: 25 minutes of intervals (1 minute fast, 1 minute slow)
Days 3 & 6: 30 minutes of steady state cardio (a pace that gets your heart rate in your training zone, but doesn’t leave you breathless)
Week 2
5 minute warm-up
Days 1 & 4: 20 minutes of intervals (2 minutes fast, 2 minutes slow)
Days 2 & 5: 25 minutes of intervals (2 minute fast, 2 minutes slow)
Days 3 & 6: 40 minutes of steady state cardio (a pace that gets your heart rate in your training zone, but doesn’t leave you breathless)
Week 3
5 minute warm-up
Days 1 & 4: 20 minutes of intervals (3 minutes fast, 2-3 minutes slow)
Days 2 & 5: 25 minutes of intervals (3 minutes fast, 2-3 minutes slow)
Days 3 & 6: 50 minutes of steady state cardio (a pace that gets your heart rate in your training zone, but doesn’t leave you breathless)
Week 4
5 minute warm-up
Days 1 & 4: 20 minutes of intervals (3-4 minutes fast, 3-4 minutes slow)
Days 2 & 5: 25 minutes of intervals (3-4 minutes fast, 3-4 minutes slow)
Days 3 & 6: 60 minutes of steady state cardio (a pace that gets your heart rate in your training zone, but doesn’t leave you breathless)You can find a variety of interval and heart training workouts, with time and frequency variations: http://musclemedia.com/training/hiit_table.asp
Another tried and true cardio interval is from the Body For Life program developed by Bill Phillips. You can find it at: http://bodyforlife.com/exercise/cardiotraining.asp
So, if you want to “kick it up a notch”, intervals can:
* increase your stamina
* burn more calories and
*make your workout seem to fly by!
Friday, April 24, 2009
What's on your plate??
Ask most nutrition experts and they will tell you that preparing your meals at home is the best way to control your portion size, your calorie, fat, sodium and carbohydrate intakes. I really have enjoyed cooking lately, but there was a time when my husband believed we should turn our kitchen into a lobby with a phone and a coffeemaker. That would give me adequate space and energy to make nightly reservations at our favorite restaurants.
It’s fun for a while, but after working hard to stay in good physical shape, ordering the wrong things at a restaurant can undo all of the hard work you’ve put in!
Even dishes that sound like “healthy” choices can pack on the extra pounds. Seemingly innocent salads can be loaded with high fat dressing, cheese, nuts, crunchy noodles and fried proteins. With today’s over sized portions, you can rack up close to 2000 calories or more with a salad entrée.
The ubiquitous bread baskets found on restaurant tables across the country stuff you with complimentary carbohydrates before you even order your meal. A 2 ounce Parker Roll packs 201 calories, 7 grams of fat, and 31g of carbs. A wholesome-sounding 7 grain roll can up the count by 170 calories and 33 grams of carbohydrate.
While ordering vegetables as a side dish should be good for you, many times those asparagus or green beans are loaded with butter. Even sushi can fool you. Just 4 pieces of a spicy salmon roll racks up 190 calories, 4 grams of fat and 25 g of carbs. Considering that my sushi orders are usually served in a boat, I typically eat a lot more than four pieces.
It would seem that we’re destined to staying home, steaming meal after lackluster meal to keep our health on track, but there are ways to defeat the calorie monster when you’re dining out.
First of all, do your research and plan ahead. Check the restaurant menu online. That way you can get a general idea of what types of dishes are served. Many restaurants actually list the nutritional value of their menu items online, so you can plan your food choices ahead of time.
Once you arrive at the restaurant, speak up! Ask about portion sizes and preparation. ALWAYS order salad dressings and sauces ON THE SIDE. They usually contain more calories than the food they are flavoring. Although my specific requests to waiters and waitresses over the years have been the fodder for endless teasing by my family, they are now following my lead and ordering food prepared “their way” (It helps to frequent the same restaurants and let them get to know your limitations).
Go easy on the alcohol-If you want a glass of pinot noir, by all means have it. Just don't go overboard. One study found that those who indulged in more than two drinks a day consumed nearly 30 percent more calories.
Get a "doggy bag"- Assume you are taking half of your meal home before it even arrives. When you see the plate, make a mental line down the middle and know that the rest of it is tomorrow's lunch. Wrap it to go right away.
Go with what you know-If you’re not sure about some of the items, just order a small steak or grilled chicken breast. Fish and seafood are generally good choices, and fish comes with a serving of healthy omega-3 fats. Choose grilled, steamed, poached, or broiled, and make sure the chef doesn’t brush the food with butter as it comes off of the grill.
Make substitutions- Steamed vegetables for tempura vegetables (save 190 calories, 14g of fat and 10 g carbs), chicken teriyaki for chicken fingers (which can almost double the calories and fat), peel and eat shrimp for popcorn shrimp (save 150 calories), salsa instead of guacamole, and wine instead of a mixed drink. Order a side of pasta and use marinara sauce instead of cream sauce.Choose whole grains such as brown rice or whole-grain bread over refined white bread and rice. Pass up the French fries and the cheese-stuffed potato and order two vegetables, steamed, or a salad and vegetables.
Try an appetizer and a side dish as your meal, like soup, shrimp cocktail, or mussels, and a side of vegetables.
Many places have dishes that won’t cancel out your fitness efforts. Dishes like Capellini Pomodoro at Olive Garden (420 cal with 10 g of fiber and 18 g of protein), Luau Salad at Cheesecake Factory (483 calories, 14 carbs and 43 grams of protein if you skip the crispy wontons), or Victoria Center Cut Filet with steamed broccoli at Outback (400 calories, 6 carbs, 42 g protein) can work in a pinch if you box up half your meal for another time.
Most independently owned restaurants will be happy to modify the dishes on the menu as well. Some of my local favorites in the St. Louis area like Brio Tuscan Grille, Charlie Gittos, Harvest, Herbies and SubZero, have literally helped us modify our meals to the point that I consider them partners in our weight loss efforts. (So far, my husband has lost 120 pounds, and my daughter, 88).
Click on web sites like: www.OpenTable.com or in St. Louis, www.saucemagazine.com to help you locate restaurants and their menus.
Try sites like:
www.calorieking.com
www. hungry-girl.com, and
www.dottisweightlosszone.com to help find nutritional values for restaurant foods.
So tonight, instead of making a salad at home, make reservations
And just to make sure you don't hit the calorie laden foods that can pack a week's calories into one meal, check out Nutrition Action's article at
www.cspinet.org/nah/articles/xtremeeating2010.html
Saturday, April 18, 2009
We're Not Gonna Take It...
On shows like “Oprah” (which I love), “The View” and a variety of other shows that target women, hardly a week goes by without the mention of aging and the havoc it can wreak on our bodies. Whether the discussion deals with post-partum body issues, changes during menopause or a slowing metabolism, we all want to know why what we’ve always done to stay healthy isn’t working anymore.
Expanding waistlines seem to be the number one concern and, short of buying expand-a-belt pants, we want a quick solution. Most women’s waistlines expand with each decade and experts estimate that a weight gain of 10-12 pounds in the years just before and during menopause is about average. So… are we doomed? Should we just get out the cookies and ice cream and say it’s just part of aging? Do we have to accept that there’s nothing we can do?
No Way!!! Of course it’s easier to blame it all on age, but it’s kind of like saying “I have big bones” or “slow metabolism”. The truth is, there’s a lot we can do to keep our fitness levels strong as we age. Your car runs differently when it’s new and you service it differently as you put on the miles. Same with your body. It can still take you where you want to go; you just have to change how you fine tune it.
The muscle tone you took for granted in your 20s and 30s requires more effort in your 40s and 50s and beyond. As muscles age, they lose size. When your muscle mass dwindles, your body burns fewer calories while at rest, increasing your tendency to put on fat. Strength training increases the number of calories we burn at rest by as much as 7 percent. Resistance training-lifting free weights, using weight machines and body weight exercises (like push-ups, dips and pull-ups), helps preserve lean muscle tissue. Every pound of lean muscle can burn an additional 30-50 calories each day.
If you don’t already do any type of strength training, add it to your workout. Lift weights or use the strength machines 2-3 days a week to boost muscle mass and your metabolic rate as well as reducing the risk of osteoporosis. If you lift weights on a regular basis, consider adding heavier weights at least one day a week and/ or additional reps. Look through books, magazines, and websites or hire a trainer to help.
Don’t ignore your cardio though. You may be logging miles and hours on the treadmill with very little body change. Consider trying different machines or classes, and revving up a workout with interval training (more on that in a future entry).
Lastly, look at what you are using to fuel your body. It goes without saying that too much food will thicken your middle, but what about too little? Skipping breakfast and lunch and then gorging on dinner is counterproductive. Your body thinks it’s starving and your metabolism slows down. Eat small, frequent, healthful meals every 3-4 hours to keep your body running and keep your metabolism stoked.
Expanding waistlines seem to be the number one concern and, short of buying expand-a-belt pants, we want a quick solution. Most women’s waistlines expand with each decade and experts estimate that a weight gain of 10-12 pounds in the years just before and during menopause is about average. So… are we doomed? Should we just get out the cookies and ice cream and say it’s just part of aging? Do we have to accept that there’s nothing we can do?
No Way!!! Of course it’s easier to blame it all on age, but it’s kind of like saying “I have big bones” or “slow metabolism”. The truth is, there’s a lot we can do to keep our fitness levels strong as we age. Your car runs differently when it’s new and you service it differently as you put on the miles. Same with your body. It can still take you where you want to go; you just have to change how you fine tune it.
The muscle tone you took for granted in your 20s and 30s requires more effort in your 40s and 50s and beyond. As muscles age, they lose size. When your muscle mass dwindles, your body burns fewer calories while at rest, increasing your tendency to put on fat. Strength training increases the number of calories we burn at rest by as much as 7 percent. Resistance training-lifting free weights, using weight machines and body weight exercises (like push-ups, dips and pull-ups), helps preserve lean muscle tissue. Every pound of lean muscle can burn an additional 30-50 calories each day.
If you don’t already do any type of strength training, add it to your workout. Lift weights or use the strength machines 2-3 days a week to boost muscle mass and your metabolic rate as well as reducing the risk of osteoporosis. If you lift weights on a regular basis, consider adding heavier weights at least one day a week and/ or additional reps. Look through books, magazines, and websites or hire a trainer to help.
Don’t ignore your cardio though. You may be logging miles and hours on the treadmill with very little body change. Consider trying different machines or classes, and revving up a workout with interval training (more on that in a future entry).
Lastly, look at what you are using to fuel your body. It goes without saying that too much food will thicken your middle, but what about too little? Skipping breakfast and lunch and then gorging on dinner is counterproductive. Your body thinks it’s starving and your metabolism slows down. Eat small, frequent, healthful meals every 3-4 hours to keep your body running and keep your metabolism stoked.
Saturday, April 11, 2009
Let's Groove Tonight...
I’m a little bit obsessive about the soundtrack of my life. If I don’t have the right kind of music playing, it colors my mood, my behavior and my ability to do anything well. I’m not proud of it, but I’ve been known to walk out of an aerobics class because I simply couldn’t handle the instructor’s choice of music! I truly believe the IPOD was invented just for me because it makes each of my workouts a happy little calorie-torching party.
Although my husband and I dated during the Disco era, I love upbeat songs from the 50s on up through today’s music. Having two twenty-something children to keep me current helps too, so when you look at the songs on my IPOD, you might be surprised. The eclectic combination of rock, funk, soul, rap, and pop music might make you wonder how many people (or personalities) share this IPOD, but I assure you, the common thread is that these songs “pump me up”!
That’s why it’s often difficult to tell people what songs are the “best” for their type of workout. However, if you’re trying to create some playlists with specific songs and music types that work for you, try a few things to help you put your list together.
iTunes has some playlist capabilities that can either put together a playlist with your existing music or give you ideas for songs you might enjoy based on previous purchases. Once you open iTunes and go to the iTunes store, look for the section labeled “Just for You”. When you click on that, it will bring up “You bought songs by….(a specific artist), so you might enjoy music by …(a similar artist)”. I’ve found songs I had forgotten about for years using this application.
iTunes also has functions called “iTunes DJ” and “Genius”. The iTunes DJ part of Genius makes playlists from songs already in your iTunes library. Genius also has what is called the Genius sidebar, which recommends music from the iTunes Store to add to your iTunes library.
Quite a few clients have asked me which songs work best for various types of cardio and/or weight workouts. They want to know what kind of music will push them to their cardio zone. To calculate your cardio zone, first find your maximum heart rate by subtracting your age from 220 (e.g. 220- 56 = 164). Your cardio zone is between 60 - 85% of your maximum heart rate. Maximum heart rate 220 – 56 (my age) = 164 beats per minute (b.p.m) Cardio zone: 164 (max heart rate) X 65% = 106 (bpm) with a range of about 98-139 bpm. This range takes you from heart health to fitness levels to aerobic levels. Levels higher than 85% are considered anaerobic and should be used in shorter intervals. Many pre made music mixes list the BPM for each song like the following list from powermusic.com which stays within the cardio zone at the lower end:
Disco Inferno-The Trampps 128bpm
Funkytown-Lipps, Inc. 128bpm
Bad Girls-Donna Summer 128bpm
Play That Funky Music-Wild Cherry 128bpm
Dancing Queen-ABBA 128bpm
Turn th Beat Around-Vicki Sue Robinson 128bpm
Ladies Night-Kool & The Gang 128bpm
I Will Survive-Gloria Gaynor 128bpm
You can start your list with the lower BPM songs and add intervals of higher BPM from lists like this, also from powermusic.com:
Jump For My Love-Pointer Sisters 142bpm
Gloria-Them 149bpm
Mickey-Toni Basil 152bpm
Beat It- Michael Jackson 137 bpm
Locomotion-Little Eva 149bpm
Can't Turn You Loose-Otis Redding 152bpm
Sweet Soul Music-Sam and Dave 149bpm
Dance to the Music-Sly and the Family Stone 154bpm
Maniac-Michael Sembello 153bpm
Love Shack-B52s 135bpm
My current 30 minute mix blend lots of decades. It works well for the elliptical or stationary bike and for walking (not running) on the treadmill. You can always double time your movement to the beat of the music if you like.
I Love Rock and Roll-Joan Jett and the Blackhawks 2:36
I Don’t Feel Like Dancin’-Scissor Sisters 3:55
Single Ladies-Beyonce 3:17
Boogie Wonderland-Earth, Wind, and Fire 5: 35
Freeze Frame-J.Geils Band 3:58
What I Like About You-The Romantics 2:55
Living In The USA-Steve Miller Band 4:05
Gasolina-Daddy Yankee 3:13
Strange Brew-2:49 Cream
Like I said, not everyone is as schizophrenic about their music blends, so pick and choose what works for you. Companies such as Oxygen and Shape also make music compilations for workouts and can usually be found on Amazon.com. Also, think about songs you hear on the radio that would be a great beat for your workout. If you have a Verizon cell phone, use the "Vcast song ID" feature to get the name and artist of the song that’s playing. Then, download it to your playlist. Look for upcoming entries from me with playlist suggestions and (hopefully, if my computer skills hold up) links to some of the songs I use.
Although my husband and I dated during the Disco era, I love upbeat songs from the 50s on up through today’s music. Having two twenty-something children to keep me current helps too, so when you look at the songs on my IPOD, you might be surprised. The eclectic combination of rock, funk, soul, rap, and pop music might make you wonder how many people (or personalities) share this IPOD, but I assure you, the common thread is that these songs “pump me up”!
That’s why it’s often difficult to tell people what songs are the “best” for their type of workout. However, if you’re trying to create some playlists with specific songs and music types that work for you, try a few things to help you put your list together.
iTunes has some playlist capabilities that can either put together a playlist with your existing music or give you ideas for songs you might enjoy based on previous purchases. Once you open iTunes and go to the iTunes store, look for the section labeled “Just for You”. When you click on that, it will bring up “You bought songs by….(a specific artist), so you might enjoy music by …(a similar artist)”. I’ve found songs I had forgotten about for years using this application.
iTunes also has functions called “iTunes DJ” and “Genius”. The iTunes DJ part of Genius makes playlists from songs already in your iTunes library. Genius also has what is called the Genius sidebar, which recommends music from the iTunes Store to add to your iTunes library.
Quite a few clients have asked me which songs work best for various types of cardio and/or weight workouts. They want to know what kind of music will push them to their cardio zone. To calculate your cardio zone, first find your maximum heart rate by subtracting your age from 220 (e.g. 220- 56 = 164). Your cardio zone is between 60 - 85% of your maximum heart rate. Maximum heart rate 220 – 56 (my age) = 164 beats per minute (b.p.m) Cardio zone: 164 (max heart rate) X 65% = 106 (bpm) with a range of about 98-139 bpm. This range takes you from heart health to fitness levels to aerobic levels. Levels higher than 85% are considered anaerobic and should be used in shorter intervals. Many pre made music mixes list the BPM for each song like the following list from powermusic.com which stays within the cardio zone at the lower end:
Disco Inferno-The Trampps 128bpm
Funkytown-Lipps, Inc. 128bpm
Bad Girls-Donna Summer 128bpm
Play That Funky Music-Wild Cherry 128bpm
Dancing Queen-ABBA 128bpm
Turn th Beat Around-Vicki Sue Robinson 128bpm
Ladies Night-Kool & The Gang 128bpm
I Will Survive-Gloria Gaynor 128bpm
You can start your list with the lower BPM songs and add intervals of higher BPM from lists like this, also from powermusic.com:
Jump For My Love-Pointer Sisters 142bpm
Gloria-Them 149bpm
Mickey-Toni Basil 152bpm
Beat It- Michael Jackson 137 bpm
Locomotion-Little Eva 149bpm
Can't Turn You Loose-Otis Redding 152bpm
Sweet Soul Music-Sam and Dave 149bpm
Dance to the Music-Sly and the Family Stone 154bpm
Maniac-Michael Sembello 153bpm
Love Shack-B52s 135bpm
My current 30 minute mix blend lots of decades. It works well for the elliptical or stationary bike and for walking (not running) on the treadmill. You can always double time your movement to the beat of the music if you like.
I Love Rock and Roll-Joan Jett and the Blackhawks 2:36
I Don’t Feel Like Dancin’-Scissor Sisters 3:55
Single Ladies-Beyonce 3:17
Boogie Wonderland-Earth, Wind, and Fire 5: 35
Freeze Frame-J.Geils Band 3:58
What I Like About You-The Romantics 2:55
Living In The USA-Steve Miller Band 4:05
Gasolina-Daddy Yankee 3:13
Strange Brew-2:49 Cream
Like I said, not everyone is as schizophrenic about their music blends, so pick and choose what works for you. Companies such as Oxygen and Shape also make music compilations for workouts and can usually be found on Amazon.com. Also, think about songs you hear on the radio that would be a great beat for your workout. If you have a Verizon cell phone, use the "Vcast song ID" feature to get the name and artist of the song that’s playing. Then, download it to your playlist. Look for upcoming entries from me with playlist suggestions and (hopefully, if my computer skills hold up) links to some of the songs I use.
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