In addition to the physical benefits, could exercise also make you think better? A recent study out of the University of Illinois seems to indicate so. Dr. Charles Hillman released the results from his study titled “Cognition Following Acute Aerobic Exercise” and found that participants who exercised showed 5-10% improvement in cognitive ability after exercise. Monitoring equipment also indicated faster brain processing speed. While the study results do not imply that exercise can increase a person’s IQ, they do indicate that long-term, regular exercise can have a positive, permanent effect on a person’s ability to reason and possibly prevent the onset of Alzheimer’s disease. Only more reason to get out and get active!

Trainers get asked all the time where someone “should be” with regard to their weight. This can be a difficult question to answer and of course the fads of the time don’t help. Is it in to be ultra-skinny, have more muscle, be a little more curvy??? There have been several methods developed over the years to try to help answer this question. Personally I still think a person’s percentage of body fat compared to their overall composition is a good way to measure where someone “should be.” Below is an article that helps to answer the question “Does Size Matter?”

“For decades the debate about a person’s size has plagued our nation. Women in particular have endured various definitions of “acceptable size”. Obesity is the underlying cause of more chronic illness than any other condition in human history. Americans don’t seem to appreciate what constitutes a “serving” and the generation currently in elementary school is likely to be the first in US history to NOT outlive its parents. So, we must ask again…does size matter?

If only the answer was simple. Through the ages a number of “standards” have been imposed on us that have been unrealistic, barbaric, and sometimes downright sadistic. Since 1950, icons of style and fashion have gone from the curvy 36-24-36 to the waif thin 13 inch waist of Twiggy to the ultra thin heroin look of the 90’s to the current standard of …wait still ultra thin! In Victorian times, a “healthier” looking lady was considered far more attractive than a “skinny” one. Today our ideals of beauty are more a reflection of the unachievable than the expression of a healthy lifestyle. In an era when thin equals attractive, why are so many Americans obese? Is it rebellion? Have we given up? Or, do we simply not know our wellness destination?

No matter what the standard and no matter how it was established, health conscious people need a reality check. In the 1970s physicians took a first stab at creating standards for growth and development and what an acceptable size might be. EVERYONE received a complimentary 100 lbs for the first 5 feet. Men got a bonus 15 lbs for being male and another 15 for each frame size adjustment. Large framed 60 inch tall men could weigh up to 145lbs. After that mark, 5 lbs an inch for a small frame, 10lbs for a medium, and UP TO 15 for a large. Women got far less grace. Receiving the same 100lbs for the first five feet, then 5lbs an inch. At each mark there was a 10 lbs range on either side in order to be deemed healthy. So, if a woman were 5’6”, she could way 130 lbs ideally, but small framed could be 120 and large 140. That all sounds fine and good, but there is no accounting for muscle mass, frame sizes were poorly defined, and for some body types, these numbers were just way off.

The next “improvement” in health estimating came from body fat percentage. Only no one could ever REALLY use calipers in a replicable manner and there was no way to account for internally stored fat. Bio-impedence scales, submersion tanks, and a HOST of other tools attempted to improve the accuracy of body fat analysis, but ultimately none have been proven consistently.

Enter BMI! The body mass index was the brain child of the 1990s when the old archaic system was dismissed as unrealistic. This standard used a basic height and weight table to estimate body fat. Some models even insert waist measurement. Though still flawed, this system has been more accurate than merely pounds per inch. Unfortunately, it is still oversimplified and can be terribly inaccurate. Athletes, in particular, are often mislabeled obese due to hypertrophy.

To further complicate the issue, there is a HUGE disconnect between the sizes of actresses and models and the average American. Most female models are nearly 6 feet tall, weigh less than 125 pounds and wear a size 4 or smaller. The average American woman is 5’5” tall, weighs 160 pounds and wears a size 10-14. Realism is being challenged by our definitions of what is attractive, appropriate, and acceptable. These psychological factors create anxiety for the health conscious today. Again, does size matter?

The answer is: YES AND NO! Size matters most “in the middle”. Statistically speaking no other single number speaks to wellness better than the measure of you waist. Women with a waist measurement greater than 35 inches and men who measure greater than 40”, regardless of height, are at a significantly greater risk of the BIG 5 most common causes of premature death: heart disease, cancer, stroke, respiratory disease, and diabetes. All of these have been proven less common in active persons. Does this mean having a flat stomach will help you live longer? No, actually. Individuals who are TOO thin, have a higher risk of osteoporosis, arthritis, and a host of diseases of an entirely different nature. Also, naturally thin people also tend to be less aerobically active. So who lives healthier longer????? Athletes!

There is no need to diet down to a size zero if you are 5’9” tall. There is also no reason to allow your 5’1” frame to fill out a size 12. The athletic body is typically a little larger in the shoulders and the thighs with a nice trim waist. Flat stomach? Less relevant. The omentum, the organ that stores belly fat, is less about the shape of your stomach than the width of your waist…and that is what matters most. Get off the scale, stop fussing about your size and pay attention to the way your pants fit. Get your waist under 35” (female) or 40” (male) and then gauge your health by the way you feel. Judging the beauty, health, or fitness of a person simply by the number on a scale or on the tag of a dress is absurd. Everyone is different and “healthy” is a state of being best signified by one additional measure: blood pressure. Throw out your scale and buy a sphygmomanometer (blood pressure cuff). This may lower your stress resulting in even better health! SIZE matters, but mostly at the waist! Now you know!”

(Source: SCW Fitness Newsletter www.scwfitness.com)

Of course we all know we should incorporate some amount of stretching into our workouts but do we all do it? The fact is, some stretching is very important to the overall workout. Knowing why, when and how long to stretch is crucial to help prevent injury. This recent article helps to answer some of these stretching questions.

“Though often neglected, stretching is of infinite importance to the exerciser. The older one gets, the more important it becomes. Stretching has been shown to improve everything from flexibility to blood pressure to recovery time. So, why do so many neglect this most brief and simple portion of their workout? In short, TIME! Most participants are guilty of saying, “I’ll have to leave before we stretch because….” or simply slipping out the back of class. Let us encourage you to never neglect your stretch.

No matter who you are, you can benefit from stretching. If you lift weights, you should spot stretch between lifts to elongate muscles, prevent soreness and injury, and improve circulation. For stretches between exercises, holding a mere 15-20 seconds is sufficient, this is called stretching for recovery. After cardio or at the end of a lifting session, a more complete stretching routine is in order to improve flexibility. The most effective stretches begin with the largest muscles: quadriceps, glutes, hamstrings, hip flexors, calves and low back after leg day or cardio; upper back, chest, shoulders, biceps and triceps on upper body days or after swimming or racquet sports. Of course, so long as your muscles are warm when you stretch, it is better to stretch too many muscles than too few. Hold end of workout stretches for 30-60 seconds each. Don’t wear a watch? No problem…sing “Happy Birthday” or your ABC’s through twice…that’s about the right amount of time to hold a stretch.

A stretch is the mindful lengthening off a muscle. Being aware and making sure not to hold your breath while stretching is important since the blood and oxygen need to work together to ensure recovery in the muscle. Between exercises and after exercise are both appropriate times to stretch. Never stretch BEFORE warming up. Wait at least 3-5 minutes after you begin warming up and/or working out before you stretch. Stretching a cold muscle can actually increase your risk of injury. Also, avoid “locking” joints. Make sure there is a slight bend in the knee or elbow for the duration of the stretch. Otherwise, you risk taking the focus of the muscle and placing it in the joint. Stretching is supposed to protect your joints by allowing for full range of motion by loosening stiff muscles.

Please, find a place out of the way when you stretch. Avoid walkways between pieces of equipment, high traffic areas, the railing of the track, and remaining on the piece of equipment. In these locations you will feel rushed, conspicuous, and maybe even choose to end stretching early just to avoid the stares of others. Move to the side of the track, the grass, an empty room, or a designated stretching area.

Stretching provides the opportunity to return the muscle to its original pre-workout length. Lifting and training cause our muscles to respond by contracting and sometimes becoming engorged with blood. Stretching has been shown to alleviate the stress this causes within the muscle and the joint. It further reduces the likelihood of injury and soreness by releasing the pooled blood, lengthening tired fibers, and allowing re-oxygenation of the muscle.

When stretching between exercises, stretch the muscle you just worked. After bench press, stretch your chest. After squats stretch quads, glutes, and hamstrings, etc. For post-workout stretching, work from large to small muscles and hold for 30-60 seconds. Glutes, low back, hamstrings, quadriceps first; then upper back, hip flexors, calves, chest, shoulders, triceps, and biceps, for example. Stretch your neck as well but VERY GENTLY. Never put pressure on the neck and never “roll” your head to the back. Put an ear on the same-side shoulder, roll forward placing chin to chest, and then repeat the ear to shoulder on the other side.

For your own health and safety, add a brief stretch to each workout. You will find you feel more relaxed both mentally and physically. You will also find that you are injured less often and seem to recover from bouts of exercise more quickly. If you start seeing results from stretching, you might want to check out Yoga or Pilates once a week for a more complete, invigorating option! If you are new to stretching or worry about your technique, find a group fitness instructor or personal trainer in your facility to walk you through a routine. Now you know!”

(Source: SCW Fitness Newsletter www.scwfitness.com)

“Obese people are not overeating, they are just sick”. This notion is being widely reported due to interesting findings out of Louisiana State University. There would seem to be SOME correlation between about one third of obese individuals and a unique, cold-like virus known as AD-36. This virus appears to work against overweight individuals in two ways. First, it speeds up the rate at which new fat cells are produced. Secondly, fat cells infected with this virus appear to be capable of being “fatter” than non-infected cells. These are the facts that have been widely reported. In order to appreciate what this really means to those attempting to lose weight, further investigation is required.

One detail escaping the news networks and others, who have reported about this study, is that 11% of people in the “lean” population tested were also infected with the suspect AD-36. Researchers have not been able to explain why one group gains weight and the other does not when infected with, admittedly, the same “fat” virus. This may indicate that the virus is an anomaly and not actually the primary mitigating factor in weight gain. More research is necessary before this conclusion can be drawn, of course, but perhaps the weight of the person prior to infection is important to consider.

Another point to ponder is that if one third of obese persons are infected, then fully two thirds are not. This point should strike home for those trying to lose weight. You have only a 1 in 3 chance of having a virus to blame and expensive tests will be required before you will know for sure. If you do find out, there is no cure and no miracle “prescription” for the treatment of overweight. Eat less, exercise more, and reduce stress. These are the best options for weight loss regardless of any medical condition you may be facing.

If these theories and assertions seem harsh and uncaring, that is not the intention. The fact is that where a person is today is where he/she is. The cause, in many cases, is irrelevant. In order to improve your health and fitness, it is important to accept what you weigh, eat, and do right now. Honestly assessing these factors is the first step to creating a plan to address them. If you are infected with this virus or facing another health problem with a weight gain side effect, your road to weight loss may be longer or more difficult than average, but it should be taken. You are still capable of improved health and wellness. If you are not infected but need to lose weight, it is still necessary to address nutrition, fitness, and attitude before improvements will begin. Blaming a virus is no different than blaming your mother and it gets you no where. Now you know!

(Source: SCW Fitness Newsletter 5/1/09 www.scwfittness.com)

Between the wetness wicking clothing, expensive athletic shoes, heart monitors, yoga mats, and mp3 player belts, how is one to know what is necessity and what is convenience? Some of these items make fitness seem a cost prohibitive endeavor for many new to the “scene”. There are certainly items that are not to be taken lightly, and some on which you can skimp and do no harm. Do you need to know?

SHOES: This critical item is your fitness foundation. Your footwear is more important than almost anything when it comes to proper work out gear. Some activities like soccer, basketball, tennis and running have specific shoes in which you should invest for your safety and longevity. Do not skimp on shoes. Yoga and Pilates participants who do nothing else can count themselves blessed to be able to avoid this somewhat expensive arena of those new to fitness. The good news is, for around $100 you can get a very high quality pair that, with proper care, can be adequate for 3-6 months. If you are new to fitness, have previous foot/ankle injuries or suddenly experiencing foot pain for the first time, visiting a large shoe specialty store for a fitting may be in your best interest. All shoes are not created equal and getting this piece of equipment right is critical to your success. If you do not have access to such a store, talk to your trainer, podiatrist, chiropractor, or someone else who knows your activity level and injury history who may be able to assist you.

SOCKS: Yes…even socks are important to the exerciser. A number of different fabrics exist now to provide for athletes of all kinds. If you workout an hour or less per session, there is probably no need for you to invest in anything beyond a standard, cotton sock wardrobe. If, however, you are prone to blisters, excessive foot odor, or long exercise sessions, you may want to investigate some synthetic blends that help with these and other issues. When trying on socks, make sure there are no pressure points, slippage, or sharp seams. These may indicate an improper fit and leave you open to sores, blisters, or bruises. If you feel you do need a specialty sock, again, consult an expert in a shoe store or a professional you trust before investing in what may be an unnecessarily expensive item.

PANTS/SHORTS: What you wear over your workout wear is of no consequence to your success. Track suits and the like look nice, but have no impact on your ability to competently exercise unless you need to psych yourself up by wearing them. What you wear during an activity, however, may be of more importance. Being cute on a tennis court or matching in a group exercise class is up to you and your budget. Padding your bottom in cycle class or a long outdoor trek is far more important. Also, wearing clothing that fits you comfortably can completely change your experience in a mind/body discipline. Other areas of concern are odor and comfort from perspiration. There are new fabrics that help with wetness wicking and odor control. Be careful, here, of bargain fabric which can actually exacerbate unpleasant smells. If you have particularly stinky sweat, stick with natural fabrics or invest in the good stuff. Being self-conscious at the gym can work against you. Control the odor, be comfortable, and spend wisely. Also, be careful to follow care label instructions so that the drying or anti-smell benefits of specific items are not compromised.

TEE SHIRT/TANK TOP/JOG BRA: This one is tough. For men, most wear fitted shirts or tee shirts and move on. For ladies there is often a fine line between what is attractive and what is inappropriate. Tee shirts are appropriate for most if that is comfortable for you. Tank tops and wetness wicking fitted tops are also great options. Jog bras present a unique difficulty. Every female should wear a supportive, activity specific bra to protect the fragile ligaments around the breast. In most cases, however, a jog bra is actually not intended to be worn solo. Your own comfort notwithstanding, be aware of those around you, especially in a coed environment. Your own level of confidence and/or modesty may permit you to wear next to nothing and sweat away. Men in the center, however, may find this distracting and women may be made uncomfortable as well. Knowing the facility and its population will help you make the best decision not only to allow you to be free to express yourself through clothing, but also to avoid impeding the progress of your fellow exercisers. Regardless of the top you choose, be aware of color. Know that white becomes almost clear when drenched with sweat and colors like heather gray will show sweat immediately. Ladies, check your tops in the locker room mirror by bending forward and making sure you are comfortable with the view!

OTHER EQUIPMENT:

* Heart monitors can be expensive, but if you have specific training goals or health issues, it may be worth the investment. No gym provided machine will give the level of accuracy a heart monitor will provide when used properly. Before dismissing this piece, consult your physician and/or trainer.
* Yoga mats can be tricky. Many clubs provide mats, but one cannot be assured of the cleanliness or availability of them. Bringing your own is definitely one way to eliminate cleanliness questions and make sure that one will be available to you. This piece is purely for your own peace of mind and convenience!
* Mp3 player belts are another strange one to tackle. If you use your mp3 player at the gym, you need to protect it from your sweat and inadvertent drops. Belts, arm bands, and other options exist to eliminate damage to your music player in the gym. Again, this is for your convenience and if your facility has cardio theater options, you may choose just to leave your personal equipment at home.
* Wrist bands, head bands and/or work out towels are another subject not often addressed. Wearing a wrist or head band does help keep sweat out of your eyes. If you use them, wash them EVERY time. Viruses and bacteria can grow in there! Towels provided by the club are an option, but you are then relying on their cleanliness standards. Be safe, bring your own and wash every time!
* Safety equipment is non-negotiable for sports in which your safety is an issue. Goggles for racquetball, mouth guards for martial arts, and other personal protection as required should be purchased and utilized every single workout.

There are plenty of other items on which to spend lots of money. Gym attire and equipment, however, should be purchased with caution. Good shoes, comfortable clothes, and protective covers for your personal equipment are usually all you really need.

(Source: SCW Fitness Newsletter 4/9/09 www.scwfitness.com)

Almost everyone wants that six (or more) pack. Besides the aesthetic value, your abs and core play a very important role so it is important to train this area even if you can’t see those ripples. (Source: SCW Fitness Newsletter 2/12/08 www.scwfitness.com)

It is extremely important to train your abs. Strong abs — or a strong core — is one of the keys to preventing back pain. The abs act like a girdle to hold the torso in alignment and help the back maintain its proper curvature. Strong abs help to protect the back from an excessive lordodic curve or sway-back.

Maintaining strong abs will help you look better and improve performance in a host of sports since most moves initiate from the core. If the core is stable, any and all movements of the limbs can be stronger and more powerful. One thing to remember is that while it is important to perform flexion and extension exercises (a traditional sit-up), it is equally important to do stabilizing exercises like yoga planks to develop the functional integrity of the body’s center.

Stability balls, BOSU balls, medicine balls and a host of other rounded objects challenge balance and increase range of motion during exercises to encourage full muscular recruitment and enhance core toning.

Sitting tall, walking straight and pulling the abs in to “hold your stomach” are all actions that encourage core strength and stability. A simple awareness can assist remarkably with the appearance of a better figure or physique. Performing any traditional movements with a mindful action will assist the exerciser to tone, firm and lift this area. But this toning is not merely good for your looks; it is quite beneficial for your athletic performance.

Strong abs are your body’s center and help connect movement and initiate activity. They are the foundation for a safe and effective workout. A strong core will literally help you jump higher, push harder and exercise longer. It will improve your range of motion, help build your duration and increase your overall calorie expenditure. All of this will enhance the quality of your workout and impact your enjoyment, ultimately encouraging you to return to exercise again and again.

If you are a woman on birth control and are smoking, STOP!  If you are smoking, stop anyway, but this is alarming.

Women who are on birth control should have been told by their doctor to not smoke.  There is good reason for it.  Studies have shown that women who take birth control and smoke are at far greater risk of having a first time heart attack, up to 30 times more than a woman who doesn’t smoke!  The older the woman is, the greater the risk.  Also, a woman who has a family history of heart-related disease (heart attack, high cholesterol, high blood pressure) is at greater risk of developing heart disease if they combine birth control and nicotine.

If you are a woman who is at great risk, please consult with your doctor to find a smoking cessation program that is right for you.  Please visit www.americanheart.org for more information related to keeping your heart healthy.

(Please consider this post as general information and not medical advice; always follow the advice of your health care provider.)

Muscle cramps in general are a common acute condition and are usually described as a muscle that tenses up, will not relax, and is painful. A muscle cramp can be caused from any number of reasons including: muscle fatigue, poor muscle flexibility, performing an unfamiliar movement, exercising in extreme temperatures, dehydration, and electrolyte imbalance. These are not all potential causes of muscle cramps and spasms, just a few of the more common.

When you experience a muscle cramp or spasm stop performing the movement or exercise that caused the problem. Do not try to force a muscle to stretch. Gently massage and stretch the cramping muscle. Try to the hold stretch of the cramping muscle until it relaxes.

To help prevent muscle cramps it is important to make sure you improve your overall fitness level. Work your way up to exercises and motions that you are unfamiliar with. If you have not been running or swimming in a while, gradually work your way back into the routine. Remember to warm-up before exercising and to cool-down and fully stretch after exercising. Pay close attention to making sure the legs are fully stretched after each workout; cramps in the legs are the most common. Also make sure you are well hydrated (before, during and after exercising) and avoid exercising in extreme conditions if possible.

While you shouldn’t be alarmed with the occasional muscle cramp, you should seek advice from your health care provider if they occur frequently and especially if they continually interfere with sleep. Your doctor will be better able to diagnose your specific cramping issue (electrolyte imbalance, possible medication causes, etc.) and provide a plan for managing them.

(Please consider this post as general information and not medical advice; always follow the advice of your health care provider.)

Unbelievable, we are almost a month through 2009! Many of us made resolutions at the beginning of the year and chances are many of us have already broken some of those resolutions. If you want to be successful at keeping your resolution, no matter what it is from stopping smoking to curtailing your Faberge Egg purchases, you need to have a plan in place. Here are some tips to help you keep those resolutions and make permanent changes in your life.

Have a Specific, Realistic Goal – Make sure you are clear on what your resolution is. Don’t be vague and say “I need to spend less this year.” Instead, look at your spending habits from 2008 and select an area or two where you can reduce your spending and make a difference. For example, you can say “This year I will only eat dinner out once a week instead of three times a week.” Also, you need to be realistic. You will set yourself up for failure if you say “I will not eat dinner out at all this year.”

Track Your Progress – It is important that you have a system to monitor how well you are keeping your resolution. If you don’t already keep a budget, start one for just your eating out expenses. Try to compare it to last year by pulling 2008’s credit card or bank statements. Mark your calendar for when you plan to eat out and when you do eat out. Also, make it count. If you enjoy going out to eat socially, don’t “waste” your week’s meal out by stopping at the neighborhood diner by yourself; wait for Friday night with friends.

Set Yourself Up For Success – You need to plan ahead a little (sometimes a lot) to make sure you can keep that resolution. For example, if you ate out a lot in 2008 because you don’t like to cook or don’t keep food in the house, learn some simple, healthy recipes and schedule one day during the week to go to the store to get everything you need for that week. Hate grocery shopping? Look online for a grocery delivery company. It will probably be more expensive than going yourself but most likely less than eating out everyday.

Find Support – Encouragement from others is important. Seek support from your family and friends to help you stay on track. If you have a partner, make sure he or she is willing to go along with your resolution of eating out less. Make the decision together. If you don’t know how to cook there are plenty of cooking classes to attend, many of them free. Also, consider joining a group that can help you with your goal.

Reward Yourself – It is important to recognize your success and reward yourself for a job well done. If you have only eaten out once a week for three months in a row, make your next meal out special if you can. If you don’t usually order dessert, order it. Eat out at the slightly higher priced steakhouse but don’t over-do it. You wouldn’t want to negate your success with a few poor choices.

Good luck with your resolution! If you haven’t thought of one yet, now’s the time. Use these tips to help you succeed.

Have you made a resolution to tidy up your diet this year? Have you included switching to more “diet” drinks instead of full calories drinks? Here is an article that may make you think twice. Water is always the best option! (Source: SCW Fitness Newsletter 5/1/08 www.scwfitness.com)

“Instructors all over the country are being surprised with this question lately. A study from the University of Texas Health Center seems to show that drinking diet beverages is linked to being obese. Researchers acknowledge that other factors may be affecting results, but they are standing by their facts. The risk of being overweight increased by 41% even for the group who only averaged 1 can of the beverages a day.

It seems that the real surprise was not the link to being overweight, but that the risk of being over weight was HIGHER for diet soda drinkers than regular soda drinkers. Psychological factors may play a role here. Dieters, having a deprivation mentality, may choose a diet beverage and feel entitled to fries or dessert. That’s an interesting possibility.

Doctors and nutritionists advise that we not “drink” our calories. Pediatricians in particular warn against over “juicing” children and recommend reducing milk intake after the age of 2. Even these beverages, with their health benefits, are high in calories, carbohydrates, and sugar. Fructose and Lactose are still “sugar” and carry with them quite a few calories. But diet drinks are supposed to be calorie free?

This study and others like it find that the body’s expectation of calories due to the sweet taste of the beverages probably stimulates a hunger response. Suppressing that particular response would be preferred by dieters. Some even argue that the insulin reaction may actually begin when food or drink is placed on the tongue. This could mean that drinking a diet cola would cause insulin to be sent into the bloodstream only to have nothing upon which to act. When this occurs, the body attempts to store fat. Again, every dieter’s nightmare!

In an effort to adjust this “drinking” problem, one should consider other ways to fix a sweet tooth. Nuts, berries, and yogurt with fruit are all good options. Nutritional snacks with more flavor can induce satiety and provide vitamins and minerals. They are also easily paired with bottled or filtered water. H2O, after all, is the only beverage consumed universally in the animal kingdom. Other mammals discontinue the drinking of milk after infancy. No responsible pet owner gives Fido juice in his bowl. It’s time to resign ourselves to water only…at least most of the time.

Sports drinks and flavored water beverages are all the rage as well. While not specifically addressed in recent studies, it is reasonable to assume that the results would be similar. Beverages geared toward athletes were developed to reduce electrolyte loss and therefore cramping during intense bouts of exercise in extreme conditions over long periods of time. Most casual exercisers are not in need of electrolyte supplementation.

Ultimately, what exercisers drink is personal. Water is, of course, best. Other beverages should be consumed in moderation with careful consideration to calorie and salt content. This, too, becomes a choice between what we need and what we want. The choice is yours, now you know!”