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| Fitness Tips: Keeping in Shape Between Boot Camps |
Have you been wondering how to maintain your fitness level between boot camp sessions? Are you unsure about the best way to balance exercise and recovery?
There isn’t one right answer - and fitness experts agree that it all depends on your goals and your current fitness level. However, it’s common knowledge that it takes nearly three times as long to recondition as it takes for you to start losing fitness.
If you can't get a resistance workout in, at least keep up your cardiovascular training. Your strength will deteriorate more slowly than your cardiovascular conditioning.
Taking one week off from resistance training will not cause you to lose much, if any, progress. Taking more than two days off from cardiovascular training will result in a decrease in your cardiovascular capacity. Bottom line, we recommend that you do 3-4 days of cardio for 30 to 40 minutes each time.
Here are Bay Area Boot Camp’s recommendations for an ‘off week’ exercise program:
- 3-4 intense cardio workouts at 80-90% capacity for 30-50 minutes – one or two of these workouts should be low-impact (e.g. swimming, biking, elliptical, roller blading, hiking)
- 2-3 days of low to moderate activity (e.g. yoga, pilates, walking)
- 2 days of total rest
Following this routine will help you stay on track with maintaining your fitness level – and enable your body to recover for your next boot camp session.
Here are some additional tips and ideas for your off-week exercise routine:
- Schedule workouts ahead of time
- Organize exercise sessions (swimming, biking, running, etc.) with family, friends – or other boot campers!
- Exercise first thing in the morning so you aren’t tempted to skip your workout
- Try a new class (yoga, dance, kickboxing, pilates, etc.) at your gym or at a studio where you can drop in
- Pick up a fitness magazine (Muscle and Fitness Hers, Oxygen, or Her Sports and Fitness) and do one of the workouts in the magazine. These workouts usually require minimal equipment, so you can do them at home or outside with your weights and mat from boot camp.
- Find a good set of stairs or hills in your neighborhood/city and do a few sets up and down (mix up the speed and direction). Intersperse some squats/lunges and pushups and you'll get a good 30-45 minute workout.
- Go to the park or use your backyard to do whatever exercises you remember from boot camp.
If you want more information about off-week exercise programs or about local fitness events to compliment your boot camp training, please contact us.
Sources cited: Elizabeth Quinn, M.S., exercise physiologist and fitness consultant.
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| How Does Your Image Affect Your Success? |
When Jennifer Portnick wanted to be a Jazzercise franchisee, she says, she was denied. The reason: The company had a policy that required exercise instructors to appear fit. Portnick, who weighed 240 pounds, didn't pass.
So she filed a civil complaint under a San Francisco ordinance that bans discrimination based on weight and height. The company changed its policy, and she dropped her complaint.
Portnick's story is just one example of how physical appearance can affect employment. A growing body of research supports what many suspect: In the workplace, an employee's physical appearance is a powerful symbol that affects job success.
"The issue was my image. I never thought I'd be complaining about discrimination," says 41-year-old Portnick, who now is a personal trainer and teaches intermediate aerobics classes every other Saturday for people of all sizes at World Gym. "We talk so much in workplaces about diversity. Do we want everyone to fit into one mold? I don't think that helps any company."
Jazzercise officials say they don't believe they discriminated against Portnick.
The new research, as well as high-profile lawsuits alleging appearance-based discrimination, is raising new awareness about how looks hurt -- or help -- careers. It also has some organizations such as the International Size Acceptance Association calling for legal protections based on appearance.
In some cases, they're getting it. Michigan bans discrimination based on height and weight. Santa Cruz, Calif., bars discrimination based on height, weight or physical characteristics. Washington, D.C., outlaws employment discrimination based on personal appearance. In San Francisco, it's illegal to discriminate against employees because of their weight and height.
But, for the most part, employees have no protection from appearance-based discrimination unless policies also single out workers based on their race, gender or age.
"Employers are free to be unfair," says Bill O'Brien, a Minneapolis-based employment lawyer. "Other than some protected classes, there isn't a great deal employees can do about it. We saw it first on the playground, when the popular people who were the leaders chose other people like them as friends."
But what began on the playground can have a profound impact on paychecks. In a recent analysis, the Federal Reserve Bank of St. Louis reviewed various economic studies to find possible links between looks and wages. The study's conclusion: A worker with below-average looks tended to earn significantly less -- on average 9% less -- per hour than an above-average-looking employee. And those with above-average looks tended to earn 5% more than their average-looking colleagues.
Looking good on the job is an intangible asset that can be important, just as sharp technology skills or the ability to be a team player can give certain workers an edge.
Height and weight factors
It's not just a pretty face that helps boost wages. An employee's height and weight also play a role. A study done in part by New York University sociologist Dalton Conley found that an increase in a woman's body mass results in a decrease in her family income and her job prestige. Men, however, experience no such negative effect.
For women, a 1% increase in body mass as measured by the body mass index results in a 0.6 percentage point decrease in family income. The work, sponsored by the National Bureau of Economic Research, was based on 3,335 men and women.
As health care costs climb and national attention turns to the problem of obesity in the USA, overweight workers are feeling pressure to slim down. The latest data from the National Center for Health Statistics show that 30% of U.S. adults age 20 and older (more than 60 million people) are obese.
The question of whether weight is a disability under the federal Americans with Disabilities Act is still being decided in the courts, but in many cases courts have determined that being obese is not a disability protected by the law.
Richard Chaifetz, president of ComPsych, a Chicago-based employee assistance provider, says overweight employees may not be as productive.
More than 20% of very overweight employees have low morale - almost twice that of employees of healthy weights, according to a June survey by ComPsych. The survey was based on a poll of more than 1,000 client organizations.
Dressing to Get Ahead
A variety of workplace studies have also indicated that, in addition to being fit, most successful people are also well dressed.
“They dress in a way to inspire trust and confidence. People are reluctant to do business with someone who is careless, casual and doesn't respect his appearance,” said Mariam Davidian, wardrobe columnist and color consultant.
“Clothes can enhance your professional image and influence the way people respond to you. The cut and style of your clothes reveal your attitudes towards yourself. If you know you look your best, you feel confident and will give the best to your job-part of the image of success,” Davidian continued.
According to Davidian, if you feel you have been going to work dressed too hurriedly and shabbily, it’s time to work on your image - to dispel that uncomfortable feeling you get when you arrive at the office and notice your shirt collar is frayed or there are makeup spots on your blouse. If you are busy hoping "no one will notice," it will be difficult to muster any self confidence to impress people you are dealing with.
Clothes may not make the woman, but they can help make a deal, so buying them should be a serious and thoughtful endeavor. When selecting your wardrobe, allow enough time to adequately examine fabric, quality and workmanship. Invest in good quality clothes with good classic lines, even though you may have to buy fewer.
For more tips on dressing for success, click here.
Sources:
Armour, Stephanie. “Your Appearance – Good or Bad – Can Affect the Size of Your Paycheck.” USA Today. July 20, 2005.
Davidian, Mariam. “Polishing Your Business Image.” http://www.committment.com/davidianb.html
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| Wellness - Not Weight: Sustaining Your Drive to Exercise |
Stay Driven
By Frank Claps, M.Ed., C.S.C.S. - Reprinted with permission from Her Sports + Fitness Magazine
Overweight and inactive, Gina Dyson, 32, thought of herself as “fat, slovenly and ugly” for most of her life. “When you struggle through that mandatory lap around the track in PE, when no one asks you to the prom, when you sit in a pile of empty Hostess wrappers promising yourself it's the last time—feelings of hopelessness grow and grow until it’s all-consuming.”
She tried joining a gym and starting an exercise program, but she just couldn’t stick with it. Two years ago things came to a turning point for the university operations manager from Long Beach, Calif. “I did the most amazing thing. I set a goal for myself.”
Dyson signed up for a sprint triathlon and then joined a training group. Crossing the finish line was a milestone that marked a new lifestyle and a completely new way of seeing herself. “With every stroke, pedal and step I started to believe that maybe I was strong, maybe I was worthy, and just maybe, I was beautiful.” Dyson has continued competing in triathlons, completing a half Ironman last year and setting her sights for an Ironman in 2008.
Like many women, Dyson initially began exercising to lose weight. But as her motivations changed, exercising became a way of life. What drives her now has more to do with challenging herself and seeing what she’s capable of than losing weight. And the best news: Experts say she has a much higher chance of staying active for life because of it.
Beyond Good Looks
While there’s nothing wrong with wanting to look better, the problem with using appearance as a primary motivation to exercise is that it doesn’t last, researchers say. A 2006 University of Michigan study shows that women who start exercising for body-shape and weight-loss goals alone not only work out less, but also are less likely to stick to it long-term than those who exercise for other reasons.
An appearance-driven motivation, according to Michelle Segar, Ph.D., lead author of the Michigan study, is usually based on cultural pressures to conform to someone else’s idea of what’s thin or beautiful. “It feels like something you ‘should’ do and often results in poor long-term adherence. Who needs another ‘should’ in their lives,” says Segar. And for women whose goal is to achieve some unrealistic body ideal, their efforts usually lead to frustration and then quitting altogether. Some women go to the other extreme: exercising excessively and developing eating disorders and other serious health problems.
When women discover that “wellness, not weight” is the key issue, they find long-term satisfaction and enjoyment in exercise, says Margaret Moore, CEO and founder of Wellcoaches Corp., an organization that helps people with motivation issues overcome obstacles toward improving well-being.
Moreover, better body perception develops when women work out for broader reasons of fitness and overall health. “If women can view exercise less as an opportunity to look good and more as an opportunity to feel good, this in turn should improve their body satisfaction and self-esteem,” concluded researcher Peter Strelan in a 2003 Australian study on women’s exercise motivations.
Mental Health
Women who end up turning an exercise program in to a long-term lifestyle usually do so out of what Segar calls “autonomous” goals: motives “originating from within yourself,” not from others’ expectations of how you should look, how fit you should be, or how well you should perform.
Grier McCurdy Mathews, a 41-year-old stay-at-home mom from Marin County, Calif., says she exercises for the sake of her mental health. “I have three little kids. On any given day, I have a tenuous grip on sanity—running regularly helps me keep it.” For many women like Mathews, maintaining mental fitness is as powerful a motivator for staying active as being physically fit. Women are twice as likely to experience depression as men are, according to the National Institute of Mental Health, and several studies report that physically active people feel less anxiety and depression than sedentary individuals. Research points to a possible physiological explanation for this, mainly that exercise may help your body deal with stress more effectively by increasing brain chemicals that help control stress, anxiety and depression, reports the American Psychological Association.
Whatever the reason, the exercise-happiness connection creates lifelong devotees. And with busy lives packed with work and family responsibilities, women say the mood-boosting, stress-reducing effect has much to do with the break exercise gives them from the daily grind. Workouts are time away to do something just for themselves. Los Angeles-based pro triathlete Wendy Ingraham, 43, calls her regular morning run a “45-minute vacation.”
Lasting Friendships
Time alone is important. But spending time with others while exercising is probably a stronger motivator for women. Those who regularly work out with friends, or join classes or training groups are much more likely to make exercise a lifelong commitment. By “creating social networks,” women add “an extra level of motivation on top of any other that they have,” Segar explains. New Orleans nurse Jenn Clement, 32, calls working out “the base of my social life. Some of the most wonderful people I’ve ever known and my closest friends, including my husband, I’ve met through training.”
Whenever Mathews runs with her girlfriends, she says she benefits from both mental healing and social interaction. “It’s time to connect. We share thoughts, fears, ideas, joys, sorrows. It’s kind of like mobile therapy.”
From Exercising to Training
Sheri Villani, 38, an office manager from Kenosha, Wis., initially started participating in triathlons to lose weight. Four years later and 30 pounds thinner, she says she continues to work out because she “absolutely loves training and competing in triathlons.”
The competitive fire fuels the active lifestyles of many women, and experts say setting event goals is a strong lifelong motivator for staying fit. Sport psychologist Jenny Susser, Ph.D., of the Women’s Sports Medicine Center at the Hospital for Special Surgery in New York City believes competition “brings meaning to every workout. It provides an excellent format for goal setting, which is an invaluable motivational tool.”
Preparing for events motivates women in a number of ways, including the satisfaction of accomplishing specific goals and of seeing progress (achieving faster PRs or completing longer races), the structure and sense of purpose that following a training schedule adds to daily workouts, and the camaraderie and encouragement of training partners and team members.
But Segar notes that not everyone has the same level of competitive drive, and women need to “individualize their motivation” by making sure their goals are realistic and don’t discourage more than they encourage an active lifestyle. “Not every athlete competes to win,” says Segar. For some women “simply entering an event can be as powerful a motivator as an Olympic competition,” adds Susser.
But, if competition is one of the main motives for physical activity, what happens when time eventually erodes performance gains? Many women adapt by accepting slower PRs, but still enjoy seeing how hard they can push themselves. For some, however, fading PRs, nagging injuries or diminished interest may force a major restructuring of their outlook toward physical activity.
“It’s quite common for athletes to drop out of regular exercise when the competitive fires go out,” notes Moore. To stay healthy and active for as long as possible, athletes driven primarily by performance gains or competitive desires eventually need to focus on the other things they value about being physically active.
“One must dig deeper to find a more lasting and meaningful purpose for taking good care of physical fitness and well-being,” says Moore.
Frank Claps is a certified strength and conditioning specialist and Wellness coach who operates Fitness For Any Body, a personal training service in Lehigh Valley, Penn.
Her Sports + Fitness is the magazine for strong, independent women who regard active sports as an important part of their lives and self image. To subscribe to the e-newsletter, the magazine or to learn more, visit www.hersports.com
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| Health & Fitness Tip: When and What to Drink During Exercise |
Fluid Changes
By Matt Fitzgerald - Reprinted with permission from Her Sports + Fitness Magazine
Remember when the only guideline for staying hydrated during exercise was to drink—and drink often? And plain water took the podium as the perfect sports drink? Thanks to new insights on how our bodies process fluids and other nutrients while we’re working up a sweat, the conventional wisdom on when and what to drink is evolving. And although the rules may have changed, the objective remains the same: improved performance and optimal health. Here’s a look at the old and new views on hydration.
Old: Drink ahead of your thirst.
New: Drink according to your thirst.
For years, sports nutrition experts advised athletes to drink “ahead of thirst,” that is, to drink before getting thirsty and more frequently than what thirst dictated during exercise. Experts warned that by the time you feel thirsty, you’ve already become dehydrated. However, recent studies show that being in this state of slight dehydration has no negative impact on performance or health.
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For example, in a study from the Sports Science Institute of South Africa, runners did three two-hour workouts while drinking a sports drink at three different rates: by thirst (roughly 13 ounces per hour), at a moderate rate (about 4 ounces every 15 to 20 minutes), and at a high rate (about 10 ounces every 15 to 20 minutes). The study found no significant differences in core body temperature (rising body temperature hastens dehydration) or finishing times among the three trials. However, during the high-rate trial two of the eight runners suffered severe stomach distress and couldn’t finish the workout, suggesting that drinking too much too often can cause problems.
"The idea that thirst comes too late is a marketing ploy of the sports-drink industry," says Tim Noakes, M.D., a professor of sport and exercise science at the University of Cape Town, South Africa.
Old: Aim to completely prevent dehydration.
New: Aim to slow dehydration.
You’ve probably been told to drink enough fluid during exercise to completely make up for what you lose through sweat. In other words, the goal is to weigh the same before and after your workout. But the latest research has revealed three problems with this advice.
First, when athletes drink according to thirst, they usually replace only 60 to 70 percent of the fluid they lose, but studies have shown that this state of slight dehydration does not harm performance or health.
Second, the recommendation to drink enough fluid to prevent weight-loss is based on the false assumption that all the weight lost is from body fluid evaporating as sweat. However, recent studies show that a significant amount (as much as 60%) is actually due to the loss of water stored with fat and carbohydrate molecules, which is released from the muscles when these stores are converted to energy. Although it contributes to sweat and weight loss during exercise, this kind of fluid loss has no dehydrating effect because it doesn’t reduce blood volume.
Third, the problem with drinking to completely prevent dehydration is that it tends to dilute the concentration of sodium and other electrolytes in the blood, especially during prolonged exercise of more than two hours. Electrolytes are dissolved minerals that regulate your body’s fluids, helping create the electrical impulses essential to physical activity. When you sweat, you release more sodium than any other electrolyte. Since even the most electrolyte-packed sports drink has a lower sodium concentration than sweat, when you replace sweat with a sports drink you essentially water down your blood.
Therefore, instead of drinking to completely replace the fluid you sweat out during exercise, aim for keeping thirst at bay. Respond to your thirst right away with small amounts of sports drink, but don’t allow your thirst to build to the point that you’re forced to guzzle down a full bottle at one time. Taking a few sips about every 10 to 12 minutes will help you stay hydrated and avoid stomach upset.
Old: Use either a sports drink or water for hydration.
New: Use a sports drink instead of water.
Prior to 2003, USA Track & Field’s hydration guidelines for runners suggested that water and sports drinks were equally good choices for hydration during intense physical activity. But, based on new research concerning the risks of blood sodium dilution, the USATF revised its hydration guidelines stating, “A sports drink with sodium and other electrolytes is preferred.” Athletes in other sports are now following these guidelines as well.
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The Cardinal Rule
One principle of proper hydration hasn’t changed: Practice makes perfect. Experiment with various hydration strategies to learn what works best for you. Try different sports drinks in varying amounts, and hydrate at different times during your workout to discover the optimal mix.
What to Look For
The perfect sports drink is one that works best with your body, and, of course, tastes good. Here are some guidelines to help you through the maze of products on the market
Electrolytes: The average physically fit woman sweats out about 2,600 milligrams of sodium, 1,100 milligrams of chloride, 150 milligrams of potassium and 100 milligrams of magnesium per liter. No sports drink comes anywhere close to containing this concentration of minerals because, frankly, it would taste awful. So choose brands that contain the highest concentrations of electrolytes.
Carbohydrates:
Look for drinks containing 18-24 grams of carbs per ounce. More than that may cause stomach distress, and fewer probably won’t enhance your performance much. Also, choose one with 2-3 different types of carbohydrates (fructose, sucrose, dextrose, glucose, and maltodextrin). Your body processes these through different metabolic channels, so you get more total carbohydrate to your muscles faster from a drink with multiple carbs.
Protein:
Sports drinks containing small amounts of protein appear to work better than those without any. But drinks with more than 5 grams of protein per 12 ounces likely will cause stomach distress. |
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In short, sports drinks simply hydrate better than water does. Your body absorbs fluids through the gut and into the bloodstream faster when their osmolality, the concentration of dissolved particles in a fluid, more closely matches the osmolality of body fluids such as blood. Because a sports drink contains dissolved minerals and carbohydrates, it’s absorbed into the bloodstream more quickly than water, which has fewer or no dissolved particles. Moreover, electrolytes and other nutrients play important roles in regulating fluid in the body. They help determine how much fluid enters muscle fibers and cells, and how much remains in the blood. That’s why sports drinks do a better job than water of helping the body maintain an optimal fluid balance.
Water is fine for short (less than an hour) workouts of easy to moderate intensity in which you don’t sweat a lot. But in any workout where sweat losses are substantial, and especially in warm weather, use a sports drink.
Old: Protein exacerbates dehydration.
New: Protein enhances hydration.
The first generation of sports drinks contained no protein because it was believed to slow the absorption of fluid into the bloodstream from the stomach and intestine. But new evidence suggests that a small amount of protein actually enhances both fluid absorption and retention in athletes.
A recent study from the Universidad Catolica San Antonio in Spain found that a carb-protein sports drink actually entered the bloodstream significantly faster than a carb-only sports drink when used by cyclists pedaling at a moderately high intensity level. “A small amount of protein in a sports drink may enhance absorption and retention by increasing osmolality,” says Robert Portman, Ph.D., and CEO of PacificHealth Labs, manufacturer of the protein-powered Accelerade sports drink.
“Small” is the operative word. Packing your water bottle with protein powder is not the secret to peak performance. Too much protein slows absorption and hampers hydration. Research shows that sports drinks containing only about 5 grams of protein per 12 ounces not only re-hydrate better, but also reduce muscle damage and increase endurance compared to drinks without protein. Recently, the International Society of Sports Nutrition recommended the use of protein-added sports drinks by both competitive athletes and daily exercisers.
Old: Caffeine exacerbates dehydration.
New: Caffeine does not affect dehydration.
Caffeine is a known diuretic, which means it increases urine production and has a dehydrating effect. But research has also shown that during exercise, the body is able to circumvent the diuretic influence of caffeine, which can boost athletic performance by stimulating the nervous system and reducing perceived effort. A new study conducted at the University of Birmingham in England found that caffeine increases the rate at which supplemental carbohydrates (those consumed during the workout as opposed to those already stored in the body) are burned during exercise. Researchers found that the rate at which the supplemental carbs were burned was 26 percent higher in the cyclists receiving carbs with caffeine, concluding that the caffeine may have increased the rate of glucose absorption in the intestine. By providing fuel to working muscles at an accelerated rate, caffeine helps athletes work harder for longer periods of time.
But don’t overuse it. Reserve caffeine consumption for races and occasional high-intensity workouts. “The best use of caffeine as an ergogenic aid [energy booster] is prior to competition,” says Jose Antonio, Ph.D, author of Supplements for Endurance Athletes. “The beneficial effects of caffeine on athletic performance are reduced with habituation, so the more often you rely on it, the less it will do for you.” Although no major sports drink brand contains caffeine, some flavors of sports gels do, such as Gu Chocolate Outrage, Strawberry Clif Shot, and Chocolate Accel Gel.
Matt Fitzgerald is a runner, triathlete, coach and author of several books on fitness and nutrition, including Performance Nutrition for Runners (Rodale, 2005).
Her Sports + Fitness is the premier women's sports and fitness magazine. Covering a wide variety of sports, Her Sports + Fitness provides detailed training plans, nutrition tips, active travel, gear reviews, and advice for the strong, confident, REAL woman. To subscribe to the e-newsletter, the magazine or to learn more, visit www.hersports.com. |
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