UFIT Health Tips

HAVE A BALL!

Getting into shape for a lot of people isn’t necessarily viewed as fun or play, unless your fitness program involves a stability ball!  Are you thinking that sounds crazy?  Working out on a ball can truly transform your body as it entertains and “freshens up” your exercise routines.  Stability ball training can be as simple as sitting for balance or spinal decompression, to some serious exercises for elite athletes.  Everyone can use the ball to some degree and benefit.

History
One of the most versatile pieces of equipment used today by conditioning professionals is the Stability Ball (i.e. “Resist-a-Balls”, "Swiss balls”, "Exercise Balls", “Fitness balls”, "Physio Balls”, "Balance Balls", etc.).  The history of the Stability Ball originates from Europe. In the early 1960’s, the purpose was clinical, and used largely in physical therapy and rehabilitation settings as a gentle proprioceptive stimulus for individuals recovering from surgery. In the 1980’s the stability ball was introduced to the fitness industry. Since that time, the Stability Ball’s success and growing popularity has given birth to various programs developed to educate professionals and public alike on its training benefits. Today, physical therapists, athletic coaches, and fitness professionals use the ball not only to treat and rehab physical injuries, but are getting on the ball and using it preventively for strength, flexibility and cardiovascular conditioning. 

Simply Diverse
Stability balls are being safely used for many populations: children, unfit/deconditioned, competitive athletes, seniors, obese, and rehabilitation clients. The ball is dynamic—this means it moves! When the ball moves, it removes some of your stability. With decreased stability (at a safe level of course), your stabilizing muscles then activate more giving you a higher quality workout.

Just about every commercial gym you go into now has at least one stability ball.  Personal Trainers use this tool to enhance client interest and improve performance. Many gyms have   developed classes for their group fitness.  You see them on infomercials for home use, chairs for the office, regular strength training, and play! They can be incorporated into balance training, Pilates, weight training and many fitness routines. These exercise balls have become an extremely popular way to increase core and abdominal fitness.  And why not?  They are simple to set up and inexpensive.  They spark curiosity and conversation.  They challenge and delight.

When used as a computer chair, the stability ball keeps your “core” or trunk functioning at its optimum.  The best part is the natural component of movement.  As we age from young child to adult, we are conditioned by family and society to “sit still”.  However, when your chair is a ball, your tendency is to have subtle movement and muscular contraction.  Your body will naturally move to align and release. A natural way to play and have fun! 

Purchasing and Sizing Guidelines
Selecting a ball is simple. A properly sized ball will allow you to sit on it with you knees and hip at 90 degrees. However, using different size balls will allow you more flexibility and variation with your Stability Ball training. Larger, softer balls are great for de-conditioned, overweight, or mature populations. The firmer the ball the more difficult the exercises are to perform; the softer the ball the easier exercises are to perform.

45cm- used for shorter (generally under 5 ft) participants.
55cm- used for most people
65cm-used for taller (generally over 6 ft) participants.

Look for a latex free product that is heavier and is rated as a “burst resistant” ball.  This type of stability ball is designed for dynamic workouts that incorporate moderate levels of resistance. They are tested to hold up to 600 lbs., and if they do get punctured, deflate slowly.  Prices range from $24-$36. 

Awesome Abs - Healthy Back Exercises
As you work out on the ball you will find that it is especially effective in targeting your abdominal and lower back muscles. Even while training other muscle groups, the ab and back musculature is simultaneously working to balance and stabilize the body. Strong postural muscles and proper posture are important for relieving and preventing low-back pain.

Incline Trunk Curl (Basic Ball Situp)
Seated on the ball with the small of your back securely in contact with the ball.  Keep a slight incline position.  You may vary the degree of incline to vary intensity. (The more incline, the easier the situp.)  Stabilize neck and hips; hands to opposite shoulders with arms crossed at chest.  Curl forward bringing lower rib closer to hip. Avoid thrusting your hips and lying back too far. The ball should not move! 

Ball Back Extension (Basic Back Strengthener)
Kneeling on the floor, anchor your feet at the baseboard and place the ball in front of your body.  Keeping your knees slightly bent, the ball should be in contact with your abs, hips, and thighs. Place your arms at your side and roll over the ball.  As you lift your trunk away from the ball, gently squeeze your shoulder blades together.  Lift only until you feel the muscles contract. Again, the ball should not move and your neck and hips should be stable.

Tips and Precautions

• Consult with your Medical Practitioner before starting an exercise program.
• If you experience pain during an exercise; STOP.
• Check your exercise area for safety, as balance exercises are dynamic!
• Wear tight fitting clothes when on the ball.
• Remember to breathe.

In short, Stability Ball training has proven to be a valuable tool for enhancing total body strength and conditioning as well as rehabilitation therapy.  Have fun in fitness, Have A Ball!

March, 2008

PARTNER POWER for FITNESS

So the New Year is here and that brings the excitement of starting anew with your Resolutions for 2008.  But when your Resolution involves weight loss and exercise, it might also bring feelings of fear, resentment, and frustration.  Just the thought of venturing into exercise might tempt you to a box of chocolates, fast food, or another “pity party” on the couch.  Don’t let your old habits derail the NEW YOU 2008!  Grab a partner and a plan and make your fitness FUN!

Most people make the mistake of going it alone.  Sometimes, it’s just too tough to stay consistent by yourself.  So having a partner in fitness makes you keep your obligations designated times and won’t let you quit!

Why does a partner help you get results? It’s built-in:  motivation, accountability, and consistency!   Finding a partner in your home might seem logical, or…is it?  Here are three areas to consider when choosing your fitness partner:

• Someone with similar goals.  For instance, you want to start a walking or beginning running program and set a goal to enter a local 5K race (3.1 miles) by a certain date.  Or, to hire a personal trainer together and begin a strength training program.
• Schedules.  If your schedules do not allow you to get together on a regular basis, you will set yourself up for sabotage from day one.  Make your fitness time a priority; make appointment times on the calendar at home, in your palm, and at work.  Commitment, I can’t say it enough!
• Motivation & Support.  Look for someone who is upbeat.  Someone you enjoy talking to, who is positive and non-judgmental.  We all have our good and bad days but knowing your partner is understanding and a friend will keep your activities free of stress.

The Question of WHO? 

If your spouse, child, or other relative don’t fit your partner plan in fitness that’s OK!  What if you’re single, then what?  No problem again! Why not consider asking a co-worker, friend at church, bunko buddy or simply one of your favorite people who have talked about wanting to get in shape?  Funny enough, the best partner might be the one who has already begun exercising.  Who do you know?  Ask around in the places your frequent, put an add on the message board at work, contact local fitness centers, sporting good stores, or personal trainers, or go online for local community forums. 

Get a Fitness Plan

For a well-rounded fitness plan, your time during the week should include the basic components of fitness: cardiovascular conditioning, resistance training, and flexibility.  Ideally, look to be active most days of the week. That will vary depending on your goals and your current health.  When starting a fitness program it’s always advised to check with your physician or health professional to get a baseline and the green light to start. Take your measures, weight, a photo, and journal!  Journal your activities, intensity levels, and your daily foods. 

You might consider a weekly program like this:

• Twice a week for a trail walk/run, and a third day for biking the trails. 
• Twice a week for group strength training class or working with a certified experienced personal trainer.
• Sign up for a dance class, yoga or pilates, rock climbing, swim lessons, or anything else that will keep you moving, make you happy, and feel accomplishment and fun.

January, 2008

PLAY BY THE NUMBERS

Heart Rate Monitors Make Training Efficient

Sticking to a fitness program can have it’s challenges, especially when it comes to the aerobic component or “cardio”.    Why do “cardio” anyway you ask?   A person can take in the best of fuels (carbohydrates, proteins, supplements, etc.), or have an eye appealing physique, but if they’re not able to enjoy long walks or hikes with the family their fitness level rates poor.  All to often, the heart, necessary to sustain life, is the most neglected muscle and training aspect in fitness. 

Using a heart rate monitor (HRM) to track the intensity of your workouts in a more defined method will help you to monitor your current state of fitness. It can provide valuable data with quick feedback to assist you in maximizing your time, giving faster progress, and less risk of injury to your workout.   It’s like having your own “Personal Trainer” with you when you learn and understand the numbers!  Monitoring your heart rate before, during, and after exercise is a great way to assess, first hand, the healthy changes occurring within your body and sticking to your fitness program.  It might even add a bit more “fun” as well!

The Basics in Monitors

Heart rate monitors are designed to perform one main function; to measure and display your heart rate. There are dozens of other “bells and whistles” that are available from various heart monitor manufacturers and models. The key to shopping for the correct heart monitor for you is to separate the functions you need and will actually use from those functions that simply make the heart rate monitor more expensive. Most heart rate monitors are really mini-computers, and can keep track of a variety of measurements for you, including heart rate, percentage of maximum heart rate, training time, calories burned, percentage of fat burned, adjustable upper and lower pulse limit with optional alarm function, lap settings, pacer settings, interval training, high and low heart rate measurements, and more. Some heart monitors also perform basic watch functions: displaying time, date and weekday; programmable alarms; stopwatch; countdown; time zone adjustments, and log historical data with computer download capabilities. There are water resistant transmitters and waterproof transmitters as well.  If you're going to be doing water sports, make sure to get one with waterproof features.  If you’re a “techy” sort of personality, you’ll love the options, but if not…keep it simple!

Virtually all heart monitor systems come with a unit that you wear on your wrist, however there are two main ways that your heart is actually monitored. The first way is that the wrist unit actually has an electrode sensor on it; when you want to check your heart rate, you just place your finger on the wrist unit sensor and it will read and display your current heart rate. The second way is that the heart monitor system has a strap that is worn around your chest; this strap has an electrode sensor built in and reads your heart rate. The chest strap has a transmitter that then sends this information to the wrist unit and displays your current heart rate. 

Your Personalized Numbers – How to use them!
There are different heart rate measurements and each play a significant role in your training program.  Begin by wearing your HRM throughout the day for 3 days to get accustom to how it feels and to chart and record heart rates during various daily activities.  The following is a list of activities to gather your personalized numbers to get you on track!
Resting Heart Rate (RHR):  Monitor first thing in the morning, while lying down after a good night’s sleep.  Take 3 mornings consecutively and average.  A drop in this number usually means an increase in fitness!  If this number increasing by 10% or more above normal, it might mean you are fatigued, emotionally stressed, dehydrated, or catching a cold!
Delta Heart Rate:  To find your delta heart rate, subtract your resting heart rate from your standing heart rate.  It is the difference between the two.  As your fitness level increases, your delta heart rate will decrease.   This will let you know that your fitness programming has sufficient challenge and enough recovery to strengthen your body and heart.  If you notice this number on the increase, you might be overtraining, poor sleep, flu, stress, or taking a new medication. 
Heart Rate During Aerobic Activities:  Record your heart rate during your current fitness activities, such as walking, jogging, biking, dancing, tennis, or swimming.  Whatever they are, they will elicit a different heart rate number when performing easy, moderate, and hard intensities, which are perceived.  Record all intensities to compare.  As you continue to perform these activities and condition your heart, these numbers will decrease.  You will also be able to sustain a more vigorous level of activity longer.    If your heart increases higher than normal, you need to find out why.  Items to investigate are overtraining, climate conditions, dehydration, poor recovery.
Recovery Heart Rate :  Your heart will recover faster as you become more heart fit!  Monitor your heart rate at 1 min. after exercise exertion.  A drop of 25-30 beats per minutes is a very good score and 50 to 60 beats is excellent.

Max. Heart Rate (MHR)

Measured Max. HR
The most accurate way of determining your individual maximum heart rate is to have it clinically tested (usually by treadmill stress testing) by a cardiologist or exercise physiologist.  You can also measure it in field conditions supervised by an experienced fitness coach.  If you are over the age of 35, overweight, have been sedentary or several years, or have a history of heart disease in your family, clinical testing is recommended.

Predicted Max. HR
There is a mathematical formula that allows you to predict your Max HR with varied accuracy.  It is called the “age-adjusted formula”. 
Women: 226 minus your age= age adjusted Max. HR.
Men: 220 minus your age= age adjusted Max. HR.
These formulas apply to adults only.  The generally accepted error in age-predicted formulas is +/- 10-15 beats per minute, which is due to different genetic characteristics and exercise training.  (Most informed exercise specialists are no longer using age- adjusted formulas and use testing results for programming.)

*  *  *  *  *
Cardiovascular conditioning programs can be much more complex than noted in this article.  Invest into your health and fitness by making time for daily exercise. Don’t be shy, get started by recording your numbers.  By using a heart rate monitor, and understanding your numbers, you’ll be better “equipped” to stay on track at reaching your fitness and health goals for 2008!

February, 2008

Reward Yourself

Don’t forget to reward yourself for making positive changes in your diet and exercise program, but not with edible goodies. Instead, why not treat yourself to a facial or a manicure or a trip to the movies. Or maybe even a new pair of shoes you have been eying for the past month.

September 25th, 2006

Plantar Fascihuh?

Plantar fasciitis, an inflammation that causes pain in the bottom of the foot, is a common runner’s ailment - and one that requires immediate attention.

SYMPTOMS: Pain and tenderness on the inner side of the sole, in front of the heel.

WHY YOU SHOULDN’T IGNORE IT: If allowed to worsen, this condition can form a heel spur, an extremely painful bone growth that usually requires surgery.

TREATMENT PLAN: Put ice on the painful area for the first 48 to 72 hours. Suspend running for at least six weeks, until pain, limping and tenderness are gone. Instead, engage in swimming, biking, and other low-impact workouts that don’t affect the injured area.

PREVENTATIVE MEASURES: Stretching exercises that work the foot muscles and the achilles tendon/calf muscles.

September 18th, 2006

5 Veggies?

Look around your kitchen and see if you can find 5 different vegetables. If you cannot, add them to your next shopping list. Cut-up, raw vegetables are a quick, easy, low calorie snack option to have on hand.

August 28th, 2006
Be comfortable in your skin

In real life, models don’t look exactly as seen in magazines. Photos in magazines are almost always doctored up to make the models look nearly perfect. Muscles are toned, body parts are lifted or cropped, and flaws are minimized or even deleted. So don’t get caught up in comparing yourself to a ‘false ideal’. Focus on your own goals and feeling healthy and comfortable in your own skin.

August 23rd, 2006

Tone Those Abs

To tone your abdominal muscles, it’s important to do crunches or other ab-targeting exercises two or three days a week. And don’t forget a day’s rest in between to allow the muscles to build and repair themselves.

But even on your days off from ab-training, you can be conditioning those muscles. Simply by contracting your abs during any workout - be it walking, running, playing a sport, or even strength-training other (non-abdominal) muscle groups - you’ll improve the abs’ strength and control. Additional benefits include: improved posture and reduced risk of muscle strain in the back, neck, and knees.

August 14th, 2006

Sqaut Basics

The squat is one of the best exercises for your buttocks and thighs. If you’re just starting out, perform squats either with no weights or while holding light dumbbells; you can increase the weight as you improve over time. If you are intent on squatting with a barbell behind your shoulders, be sure you’ve got someone spotting you.

Here are squat basics:
Stand with your feet shoulder-width apart, toes pointed slightly outward. If you’re using dumbbells, hold them at the outside of your thighs.
Shift your bodyweight to your heels, not your toes.
Slowly bend your knees and lower yourself into a squatting position. Do not allow your knees to bend to anything less than 90 degrees. Be sure to keep your back straight.
Slowly return to a standing position. If possible, do 2 sets of 8 - 12
squats each.

Wear a belt if you decide to go heavy, or challenging weight. This will help keep your lower back tight and supported.

August 7th, 2006

Nutrition Information

Need for more nutrition information? Look for reputable sources like Registered Dietitians (RD) and the American Dietetic Association. They are your most reliable sources of information. You can also find plenty of reputable registered dietitian resources on the internet. If you have a medical condition or need medical advice, your best bet is to initially speak with your personal physician.

July 31st, 2006

Slow It Down

If you want to make your weight-training workouts more challenging, try this technique. On occasion, perform some of your exercises in extreme slow motion. For example, take 15 seconds for each repetition: 10 seconds up and 5 seconds down. Not only are these prolonged reps more physically demanding; they also require you to concentrate intensively.

Only do 4 or 5 repetitions in each set rather than the usual 8 to 12. And, of course, you’ll need a timer or clock with a second hand nearby. In the best-case scenario, you would have a partner timing you so that you can concentrate fully on your movement, and not on the time.

Final thought: Slow motion lifting is best suited for individuals with a good amount of experience. If you’re relatively new to strength training, it’s probably best to focus on learning proper form before trying more advanced techniques.

July 10th, 2006

The One Third Rule

More and more, athletes are shying away from high cholesterol foods and leaning toward a vegetarian diet. Regardless of the type of vegetarianism, the energy demands on an athlete’s body may be more than the supply your diet is providing. When energy reserves drop too low, the body will use its own muscle protein for fuel to partially compensate for the deficiency. In order to sustain energy and endurance, alternate meals and snacks every three hours - a meal containing approximately one-third protein and fat and two-thirds carbohydrate (for example, beans and rice and a salad with dressing) and a snack containing the same percentages (a peanut butter and jelly sandwich on whole wheat bread or yogurt with granola mix).

June 12th, 2006

Protect Those Knees

Whether you are outdoors or indoors, cycling is a great form of aerobic exercise. To protect your knees, follow these simple rules: Make sure to protect your knees at the bottom of each pedal revolution; your knees should be only slightly bent. Your foot should be parallel to the ground when your leg is fully extended towards the ground. Your thigh should remain no higher than horizontal to the ground. This applies to both stationary and mobile bikes. Adjusting the seat to keep the seat level (not tilting down or up) can eliminate muscle soreness. Down-tilted seats strain the arms and up-tilted seats can be extremely uncomfortable in the pelvic region. Narrow seats can be uncomfortable; if possible, look for a cycle with a larger seat.

June 5th, 2006

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