Entries Tagged 'Fitness' ↓

By R.J. Ignelzi

Friday, January 14, 2011 at 3:03 p.m.

It’s possible to put your best foot forward in any sport with the right footwear. Pete McCall, an exercise physiologist with the San Diego-based American Council on Exercise, offers some Shop Like the Pros tips for buying athletic shoes.

“Be honest about the activity you’re going to be doing. Shoes have become very specialized so it’s important to get a shoe that’s specifically designed for your activity,” said McCall, who most often wears Nike Free training shoes which retail for about $85.

Look for these qualities in a sport-specific shoe:

Walking shoes: Select a shoe with a lower heel (than a running shoe) and a low stable foot bed. The shoes should twist and bend at the forefoot, but not in the middle of the arch.

Running shoes: Runners need to have a raised heel to protect against impact. The sole should be flexible and bend at the ball of the foot, and the upper part should be made out of lightweight net or mesh.

Training shoes: Training shoes have multiple treads to perform various activities, with a broader toe cap and lower heel than a running shoe. Look for a mesh shoe with a flat foot bed and stability in the forefoot.

“Training shoes allow for more lateral movement than running shoes (which are made) for going forward,” said McCall, adding that wearing running shoes for lateral movement activities puts you at risk for ankle injuries.

Basketball shoes: Opt for high-tops for optimal support during jumping and leather uppers for lateral support.

Tennis shoes: These court shoes should be low to the ground and made out of leather for lateral support. There should be an ample toe protector and pivot points on the sole under the ball of foot.

Toning shoes: Don’t waste your money or time on the new rounded-sole toning shoes.

“We’ve done studies and there are no mechanical advantages to these shoes,” McCall said. “You’re better off in a shoe designed for walking.”

Some general athletic shoe shopping tips:

• If you’ve found a shoe that fits you and your sport well, checkout online vendors which may sell that same shoe for less money than brick-and-mortar stores, McCall suggests.

“You should be able to get a good quality shoe for between $50 and $85. There’s really no need to spend more than that,” he said.

• Shop by fit, not by size.

• Look for rule-of-thumb fit, with about a thumb’s width of space between the end of your big toe and the shoe.

• Try out the shoes in the store. Run, jump, pivot and kick in the shoes to see how they feel in action.

• Shoes should feel comfortable immediately.

• Stock up. If you find a pair of shoes that fit well, are comfortable and give you ample support for your sport, buy more.

“The companies are always changing or discontinuing shoe (models) so if you can afford it, buy two or three pair and put them in your closet until you need them,” McCall said.

Erics’ comments; 

My wife and I have gone to the Nike Free and Nike Tr line of cross trainers. They are true to your foot with a very natural feel and the cross trainers have plenty of lateral support with flywire, exclusive to Nike.

Eric Bravo is a Personal Trainer serving Whittier and the surrounding communities for more than eight years.

by Beth Shepard, M.S., ACE-CPT, ACSM-RCEP, Wellcoaches Certified Wellness Coach

12 Ways to Be Active With Your Valentine

1. Rent a canoe and enjoy a picnic lunch on the water.
2. Go for a walk after dinner.
3. Learn to dance — swing, tango, waltz or two-step.
4. Take a swing at the batting cages.
5. Sign up for a martial arts class.
6. Plant and tend a garden.
7. Enjoy a refreshing day hike to a new destination.
8. Play backyard badminton or basketball.
9. Train together for a 10K fun run or sprint-distance triathlon.
10. Take an active vacation.
11. Help build a house, clean up a park, or plant trees.
12. Grab your GPS for a geocaching date.

Need another good reason to squeeze in a daily walk or sweat it out at the gym? Regular exercise bestows a wealth of benefits for the mind, body, and spirit — and along the way, it can perk up your love life.

An Element of Excitement

Comfortable routines aren’t all bad — but if the extent of your weekend fun is pizza and a DVD, re-ignite the flame by learning the two-step, going on a day hike, or enjoying a bike ride on a new trail.

Being active together through sports or fitness activities is a proven way to protect your relationship against boredom. One study found that married couples who experienced new and exciting activities together reported higher levels of relationship satisfaction compared with couples who shared only familiar or mundane activities.

Men tend to build bonds through shared activities rather than simply talking about their thoughts or feelings. Chances are that joining your guy for a run will bring you closer— and glean more conversation — than saying, “let’s talk.”

Mood Matters

Does fatigue or the blues ever dampen your desire and interfere with fun together-time? Moderate exercise — like walking or biking — can boost mood for up to 12 hours. Even 10 minutes of exercise cultivates feelings of calmness, relaxation and well-being — and that bodes well for relationships and romance. Regular physical activity is often included in treatment plans for mild depression and anxiety — because it promotes good brain health and elevates mood.

To brighten your mood all day — and into the evening —grab a jump rope and enjoy a quick workout. Or go for a walk during a work break. Small investments in fitness and mood enhancement can really pay off — for both you and your partner.

Better Body Image

Exercise helps you feel better about your body, and that makes a big difference in the romance department. For college-age men, self-reported fitness levels significantly improve perception of sexual performance and desirability — and for women, the same is true for perceived desirability. A study of female breast cancer survivors found those who exercised regularly reported significantly better body image and perceived sexual attractiveness — along with markedly higher energy and less fatigue and depression than sedentary subjects.

Fitness may also help cultivate a more fulfilling sex life in older adults —a survey of active members of a fitness association linked higher fitness levels with more frequent sexual activity. Higher fitness levels were also linked with greater sexual satisfaction in older men, but not in older women. Granted, the survey respondents self-selected and may have been healthier to begin with, but if there’s a possibility that exercise could enhance intimacy, why not give it a try?

Enhanced Sexual Function

Too much exercise can result in overtraining, fatigue, and reduced sex drive, but the right amount can actually enhance sexual function. Health experts point out that exercise improves circulation all over the body, and that includes sexual organs. Several studies have shown that a combination of regular exercise and weight loss reduces erectile dysfunction in overweight and obese men. While one study showed an improved sexual response in women after 20 minutes of vigorous exercise, more research is needed to better understand the effect of exercise on female sexual function.

Live Longer — Together

Sharing an active lifestyle with someone you love can be one of life’s greatest pleasures. Raising children, maintaining a home, working, and travelling — everyday life pursuits — demand a significant amount of energy, strength, and endurance. When you’re fit, you can do more with less effort, and enjoy many activities that sedentary people can’t physically tolerate. Best of all, when you and your partner make regular exercise a priority, you reduce your health risks — and increase your odds of a long and healthy life together.

1. Aron A, Aron E, Norman C, McKenna C, Couples’ Shared Participation in Novel and Arousing Activities and Experienced Relationship Quality, Journal of Personality and Social Psychology,2000, Vol.78, No.2, 273-284
2. WebMD, 18 Secrets Guys Wish You Knew, 2010. http://www.webmd.com/sex-relationships/slideshow-18-secrets-guys-wish-you-knew
3. Kilpatrick M, Exercise, Mood, and Psychological Well-Being: A Practitioner’s Guide to Theory, Research, and Application, ACSM’S Health & Fitness Journal. 12(5):14-20, September/October 2008.
4. American College of Sports Medicine, News Release, Boost your mood at least half the day with physical activity, May 2009. http://www.acsm.org/AM/Template.cfm?Section=ACSM_News_Releases&TEMPLATE=/CM/ContentDisplay.cfm&CONTENTID=12890
5. Meston C, Gorzalka C, The effects of immediate, delayed, and residual sympathetic activation aon sexual arousal in women, Behav Res Ther Vol. 34 No. 2, pp. 143-148, 1996. http://homepage.psy.utexas.edu/homepage/group/MestonLAB/Publications/sns_imm_delayed.pdf
6. Penhollow T, Young M, Sexual desirability and sexual performance: Does exercise and fitness really matter? EJHS Vol. 7, Oct 5, 2004  http://www.ejhs.org/volume7/fitness.html
7. Esposito K, et al. Effects of intensive lifestyle changes on erectile dysfunction in men. J Sex Med, 2009 Jan; 6(1):243-50
8. Esposito K, et al. Effect of lifestyle changes on erectile dysfunction in obese men: a randomized controlled trial. JAMA 2004 Jun 23;291(24):2978-84
9. Pinto B, Trunzo J, Body esteem and mood among sedentary and active breast cancer survivors, Mayo Clin Proc. 2004 Feb;79(2):181-6

What a fun article for all you love birds out there. If your single, you may find someone while trying one of the suggested activities.

Eric Bravo. 

Personal Trainer serving Whittier and all

surrounding communities.

By Cedric X. Bryant, Ph.D., F.A.C.S.M., Chief Science Officer, American Council on Exercise

Update: The researchers at Pennington Biomedical Research Center that were quoted in the Time article respond to the author’s inaccuracies in a follow-up statement.

The cover story of the August 9, 2009, issue of Time magazine featured an article entitled, “Why Exercise Won’t Make You Thin.” In this piece, author John Cloud made several inaccurate and unsubstantiated claims regarding the value of exercise, particularly as it relates to weight loss. What follows is a summary of some of the most misleading assertions made in this highly publicized article, as well as the American Council on Exercise’s response to these assertions:

• First and foremost, the article categorically implies that exercise has no meaningful role in weight loss. Such a conclusion is as false as it is reckless. The author’s “evidence” is the fact that he has “gut fat that hangs over his belt when he sits,” despite maintaining a regular exercise habit. In all likelihood, his unwanted abdominal girth is probably a by-product of genetics and/or consuming more calories than he expends.
• Weight loss and maintenance are a matter of simple accounting that is dependent upon energy balance. In order for weight loss to occur, individuals must burn more calories than they consume. Regrettably, many individuals who regularly exercise are unable to meet their weight-loss goals because they eat too much. In reality, however, their “personal weight situation” and overall health profile would be far worse were it not for the extra calories they expend while exercising.
• An overwhelming body of scientific evidence exists that confirms the positive role that exercise plays in weight loss and maintenance (Hill and Wyatt, 2005; Jakicic and Gallagher, 2003; Jakicic et al., 2001). These findings refute the notion (advanced by the author) that exercise impairs weight-loss efforts by substantially and uncontrollably increasing appetite. Recent research suggests that appetite may be suppressed for 60-90 minutes following vigorous exercise by affecting the release of certain appetite hormones. It also appears that aerobic exercise is more effective at suppressing appetite than non-aerobic forms of exercise (Broom et al., 2009). In general, individuals who participate in moderate exercise tend to eat approximately the same number of calories (or only slightly more) than they would if they did not exercise. Elite-level athletes typically consume high volumes of food after their exercise workouts, but they almost always expend more calories than they consumed (Blundell and King, 1999). It is important to keep in mind, however, that appetite is influenced several factors and is a very complex process making it difficult to generalize the impact of exercise on appetite. The bottom-line is that exercise and diet go hand-in-hand with successful weight management.
• Surprisingly (and disappointingly) the author failed to mention the tremendously important role that exercise plays in the maintenance of weight loss. According to data from the renowned National Weight Control Registry, consistent exercise participation is the single best predictor of long-term weight maintenance. In others words, if individuals want to be successful in getting off the weight-loss rollercoaster (i.e., repeatedly losing weight and regaining it), they need to regularly engage in physical activity.
• Another particularly bothersome portion of the article was the misleading comments regarding children and physical activity. A preponderance of evidence shows that kids are often less active after school, not more active as the article implies. As such, community-based youth fitness programs and high-quality school physical education programs are much needed. The available statistics support the fact that well-designed fitness programs aimed at encouraging children to be more active and maintain a healthy body weight remain a significant priority (HHS, 2008).

Needless to say, readers of this article in Time are likely to conclude that exercise is of little to no benefit to them, which makes its publication in such a high profile and respected magazine so disappointing—and possibly even dangerous. Given the enormous economic costs associated with obesity (approximately $147 billion annually), we should be promoting and advocating scientifically proven healthful behaviors like regular exercise participation whenever and wherever we can. Beyond its weight-control benefits, regular exercise provides a plethora of health benefits, including the treatment and prevention of a wide variety of chronic illnesses (heart disease, hypertension, diabetes, certain types of cancer, to name a few), an enhancement of psychological health and well-being, and an improvement in the overall quality of life throughout the human lifespan.

Blundell, J.E. & King, N.A. (1999). Physical activity and regulation of food intake: Current evidence. Medicine & Science in Sports & Exercise, 31, 11 Suppl., S573-S583.

Broom, D.R. et al. (2009). Influence of resistance and aerobic exercise on hunger, circulating levels of acylated ghrelin, peptide YY in healthy males. American Journal of Regulatory, Integrative and Comparative Physiology, 296, 1, R29-35.

Hill, J.O. and Wyatt, H.R. (2005). Role of physical activity in preventing and treating obesity. Journal of Applied Physiology, 99, 765-770.

Jakicic, J.M. & Gallagher, K.I. (2003). Exercise considerations for the sedentary, overweight adult. Exercise and Sport Sciences Reviews, 31, 2, 91-95.

Jakicic, J.M. et al. (2001). ACSM position stand on the appropriate intervention strategies for weight loss and prevention of weight regain for adults. Medicine & Science in Sports & Exercise, 33, 2145-2156.

U.S. Department of Health and Human Services (2008). 2008 Physical Activity Guidelines for Americans. Washington, D.C.: Department of Health and Human Services.

Posted by: Dr. Mercola
August 22 2009 

As more and more bugs, including some truly nasty bacteria, become impervious to the effects of drugs it’s necessary to come up with effective alternatives.

Fortunately, while some germs may be outpacing our ability to kill them, we’re not completely defenseless. In fact, there are plenty of things we can do to slow their spread.

Here are some of Health.com’s better suggestions:

• Fight the flu with vitamin D. 1,500 to 2,000 I.U. of vitamin D not only bolsters the immune system but also may help prevent infection. (PLEASE NOTE: this is NOT my recommendation, but abstracted from the article on Health.com. I believe most adults need 5,000-8,000 units of vitamin D per day)

• Wash your hands. The flu virus can live for up to 72 hours on surfaces. That makes hand-washing the most effective daily defense. Wash briskly with soap and water for 30 seconds.

• Cover up. Bandage all cuts, even paper cuts and blisters.

• Stay clean at the hospital. If you’re visiting a hospital, wash yourself and your clothes right after. Don’t use bar soap in any hospital bathroom or set your purse on the floor. And researchers recently found that one in three stethoscopes used by emergency-medical-service providers was contaminated with MRSA — ask your doctor to swab his scope with alcohol.

• De-germ the gym. Use a disinfectant wipe to swab the handlebars of equipment, and drape a clean towel over shared yoga mats and sauna and locker room benches.

• Don’t share. You’re at increased risk of MRSA if you share razors, soap, towels, or other personal items.

• Be proactive. If you have to take an antibiotic, take a probiotic at the same time to build up the healthy bacteria in your gut.

Sources:

  Health.com July 15, 2009

 Nearly one-fifth of American 4-year-olds are obese, and children of color are at higher risk, according to new research. Obese children are at risk for early onset of diabetes, fatty liver and musculoskeletal problems. Researchers calculated the body mass index from a sample of 8,550 Hispanic, black, white, Asian and Native American 4-year-olds. The children were born in 2001, and in 2005, their height and weight were measured — 18.4 percent of them were obese.

“Significant differences in the prevalence of obesity between racial/ethnic groups were evident at 4 years of age,” the researchers wrote in the April issue of the Archives of Pediatrics and Adolescent Medicine.

Using body mass index, they found that 31.2 percent of American Indian/Native Alaskans, 22 percent of Hispanics, 20.8 percent of blacks, 15.9 percent of whites and 12.8 percent of Asians were obese.

“It’s surprising that there are large differences by racial/ethnic group by that age,” said Sarah Anderson, an assistant professor of epidemiology at The Ohio State University and lead study author.

Anderson and co-author Robert Whitaker’s analysis showed that children were becoming obese even before encountering soda and candy vending machines in schools.

“These results really do point to the need for us to focus attention on early childhood and the need for research to understand how these differences can emerge so early,” Anderson said. “To do that, we may need to understand the different family and cultural factors that are at play in these children’s lives.”

The cause for the early health disparities is hard to pinpoint, childhood obesity experts said.

“It’s always possible there are biological factors within ethnic groups,” said Dr. Tom Robinson, director of the Center for Healthy Weight at the Stanford University School of Medicine. “We know most of the changes that have occurred in body fat tend to occur from being in an environment that promotes very easy access to high-caloric foods and limited opportunities for physical activities.”

Michael Rich, an associate professor of pediatrics at Harvard Medical School, called the disparities between ethnic groups disturbing.

“The expectations, lifestyle, behaviors are different on a cultural and socioeconomic basis,” he said. “Kids who live in the inner city, whose neighborhoods are perceived as dangerous, stay at home more, sit more, eat more snacks, because that’s all they can get at the local bodega. There are no supermarkets to get produce. That’s what mom is eating, so that’s what kid is eating. What we’re dealing with here is whole life issues.”

Previous research has shown that older children are becoming less active and spending more time in front of a computer or TV.

“That is displacing physical activity,” said Dr. Sarah Barlow, director of the Obesity Center at Texas Children’s Hospital in Houston. “You can imagine strollers, less outdoor play — all those kinds of things that have shifted how much activity younger kids are getting. At the same time, portion sizes are increasing for everybody.”

According to data from the Centers for Disease Control and Prevention, adults fare no better. Approximately 45 percent of blacks, 36.8 percent of Mexican Americans and 30 percent of whites are obese.

“It’s a very bad sign if we see obesity at a young age,” Robinson said. “When we see children obese at age 4, we’re likely to see complications — high blood pressure, abnormal lipids — which can lead to heart disease and stroke, diabetes in children.”

Diseases commonly seen in 40- or 50-year-olds are presenting in 6- and 7-year-olds. Obese children are developing type 2 diabetes, fatty liver disease and musculoskeletal problems, which occur because their bodies can’t carry that much weight, doctors said. Calculate your child’s body mass index.

“The heavier you are as a child, the likelier that extra weight will follow you through life,” Robinson said. “That’s why we see adolescents who need weight-loss surgery, because they have life-threatening complications from obesity.”

If you have an obese child…

The first step is for the parents to acknowledge that the child is overweight, instead of making excuses or comparing him or her to heavier children. Many of the parents of obese children are overweight themselves, which makes that acknowledgment difficult, said Rich, who is also director of the Center on Media and Child Health at Children’s Hospital in Boston.

“While it’s important to focus on it and take it seriously, it’s also important not to give up or feel hopeless,” he said. “Then you won’t try. You want to look at it for what it is and not be defeated by it.”

When you’re trying to help your child achieve a healthy weight, remove the stigma attached to obesity.

“It should always be about health, not about losing weight,” Rich said. “You’re trying to build the positive.”

At least five servings of fruits and vegetables, cut screen time down to two hours or less, exercise at least one hour, and have zero soda and sugary drinks.

Such changes, which are not seismic shifts to lifestyles, can help the child get into a health weight.

“It’s easier to start that way, rather than try to change habits when they’re 8 or 12 or 16,” said Barlow, an associate professor of pediatrics at the Baylor College of Medicine in Houston, Texas.

While it’s possible for some kids to outgrow the excess weight, she warned parents not to count on that. “We’ve seen over time that the environment doesn’t promote that,” she said.

Brought to you from CNN Health &

Your Personal Trainers,

Eric and Nargiz Bravo

Whittier, CA