Health Tips
Achieving Your Exercise Goals
Do you ever feel as if you never get any closer to fulfilling your exercise goals? Have you been exercising forever and still have ten pounds to lose? Are your arms still wimpy, even after a thousand whily-bird arm circles? Before you give up and throw in the sweat towel, be sure your exercise program is living up to your exercise expectations.
If you want to lose fat, does your exercise routine maximize the burning of fat and calories? If muscle development is your goal, does your program offer the resistance you need? How do you know? Here are a few fitness facts you can use to determine if your exercise program meets your needs.
Fat Loss
Here are two ways to exercise away excess fat, provided your diet is sensible in terms of caloric and fat content.
If you have time to spare, try the low-intensity long duration approach. You should perform aerobic exercise at least three to five times per week at a low to a moderate intensity. Ideally, your workout should last 30 to 40 minutes or longer if possible. The combination of low intensity and long duration allows your body to use fat as its primary fuel source.
If time is of the essence and you have only 20 to 30 minutes to spend on the aerobic portion of your program, focus on maximizing your caloric expenditure. You can burn extra calories in a short period by working "somewhat hard" to "hard" in terms of your perceived exertion. Pick up the pace to a level which will allow you to exercise for 20 to 30 minutes without becoming breathless. Even though exercising at a higher intensity causes your body to use a larger percentage of carbohydrates rather than fats as fuel, you'll still end up burning more calories for the given amount of time.
A word of caution
As the intensity of your workout increases, so does the risk of injury... so, if exercise is new to you or you have physical limitations, start off slowly and allow yourself at least four to six weeks to work up to an increased pace.
How soon does the body's fat content begin to change? That varies from one individual to the next. Basically, you lose fat when you expend more calories than you consume. Therefore, much depends on the balance of exercise and adequate diet.
Muscular Strength
If you wish only to enhance your muscular strength and endurance, simple calisthenic exercises like push-ups, sit-ups, and leg lifts will certainly do the trick. However, if significant change in your muscle size and strength is your goal, then you need to undertake a progressive resistance training program that utilizes free weights or weight machines. Most aerobic programs do not offer the resistance necessary to effect these increased changes in the muscle. Keep in mind that the degree to which a muscle can develop in size is largely determined by heredity.
Cardiovascular Fitness
Most exercise enthusiasts are interested in the physiological benefits regular exercise brings - increased stamina, decreased blood pressure, and a lower resting heart rate, to name a few. With as few as three aerobic-exercise sessions per week, each lasting a minimum of 20 minutes at a moderate intensity, you can achieve these positive changes in your body in about six to eight weeks.
Flexibiliy
To improve your flexibility, you should do stretching exercises regularly - before and following vigorous activity. Your stretching routine should be consistent and progress properly, taking each stretch to the point of tightness without discomfort. Each stretch should be slow; sustain it for at least 30 to 60 seconds, to allow the muscle to relax and lengthen. With such dedication, you can expect to see an increase in your flexibility in four to six weeks. With an improvement of only 1/100 of an inch daily, you could gain one inch in range of motion in about three months.
Assessing your exercise needs and evaluating your exercise program are essential in achieving your goals. Once your program components match your expectations, the desired results are sure to follow!
To the savvy exerciser, this familiar expression has come to represent an overuse syndrome which causes a painful burning sensation along the front of the lower leg. To the new exerciser, this term does little to explain the actual problem.
The "shin splints" we have come to know and hate are now technically referred to as Medial Tibial Stress Syndrome. Pain is felt along the lower third of the inside border of the shin bone (tibia). Whether or not the source of the pain is a result of some trauma to either the tibialis posterior muscle or the soleus muscle and their attachments, is still unclear. However, the similar functions of these muscles makes them susceptible to the same movement stresses. Individuals whose feet hyperpronate (ankles roll in), for whatever reason, are at higher risk of developing this syndrome.
Not all lower-leg pain is "shin splints". Pain along the outside border of the shin is known as Anterior Tibial Strain. This condition is common among new exercisers who take on too much too soon. ATS is associated with a weak anterior tibialis muscle in relation to the posterior muscles, as well as a tightened Achilles tendon. Again, RICE and strengthening/stretching exercises of the affected muscles is warranted.
Another possibility of lower leg pain is referred to as Compartment Syndrome. The musculature of the lower leg is divided into four separate compartments by sheaths of connective tissue. The individual compartments are designated as "anterior", "anterolateral", "deep posterior", and "superficial posterior" - each containing muscles specific to the area. Compartment Syndrome is associated with pain accompanied by numbness, weakness, or tenseness in one or more of the areas. If compartment pressures become very high, surgery may be necessary.
Stress fractures are another possible cause of pain. These may occur at various sites in the leg and foot. Symptoms include pain which begins with the onset of activity, worsens as the activity continues, and eventually causes cessation of activity.
"Shin splints" are often a sign that an individual is "doing too much too soon". The condition can arise as a result of sudden increases in activity (increased mileage for runners, more classes for dancers, etc.). In fact, any change in routine can bring on an episode of "shin splints." If someone who has been running on sidewalks for 10 years suddenly switches to a soft, resilient indoor track, problems could occur. Even new shoes might cause problems. Have someone check your form/technique for possible clues, too. Many make the mistake of staying on the balls of their feet all throughout an aerobic dance class. Again, this increases the amount of stress on the tendon struggling to hold up the arch of the foot. It is crucial that with each step the heel is lowered all the way to the floor in order to relieve the pull on the posterior tibia muscle.
Individuals with flat feet are also highly prone to shin splints. The foot tends to roll over inward (pronate) with each step, increasing the work of the posterior tibial muscle. This problem is correctable with the addition of an arch support or orthotic. Another condition that might lead to shin splints is tight and/or shortened calf muscles. The tight muscles tend to pull the heel of the foot up, adding to the stress on the posterior tibial tendon. The problem is common in women who wear high heels regularly.
Treatment almost always involves rest for at least a week. During painful episodes, R.I.C.E. is important for controlling inflammation. Massaging the affected area with ice twice a day for 10-20 minutes is recommended by most physicians. Stretching and strengthening exercises of the posterior muscles of the lower leg are helpful in prevention and rehabilitation of the syndrome. Helpful exercises include heel raises with the toes on a stair, plantar flexion against resistance, and gathering a towel under the foot by flexing the toes. Stretching can be done by leaning against a wall in a lunge with your foot placed flat on the floor directly behind you, and/or standing on a step and allowing the heels of your foot to lower down towards the step below. If pain continues for more than a week, it is a good idea to check with your physician. Anyone experiencing any of these syndromes should re-evaluate activity level and exercise technique, in addition to seeking medical assistance if needed.
Strength Training
Is For Every Body
A visit to your local health club weight room will reveal a space filled with dazzling steel and chrome machines. Not long ago, these modern-day "torture chambers" were places for dedicated body builders, mostly of the male gender who had very little body fat and a whole lot of rather large, hard-to-miss muscles. There was a distinct aura to that room, a feeling of raw power and intimidation. The moment you entered, something told you to get out quickly - you didn't belong there.
Not so today. Although the appearance of weight rooms today has remained somewhat the same, the game has changed and so have the players. Where once only getting "bigger muscles" was the goal of strength training and mostly men participated in the routine; today, women and men alike; young and old; thin and fat; healthy and not so healthy are finding their way into weight rooms and realizing the magic of strength training - beyond simply achieving a beautiful body.
Why all the sudden fuss about strength training? It's really quite simple. Fitness experts have finally realized that there's more to being "fit" than just cardiovascular strength. Muscle strength is an equally important component to overall health and fitness. According to Dr. Michael Pollock, chairman of the American College of Sports Medicine's position paper on exercise guidelines, "With society living long and longer, it makes sense to keep people functionally capable and independent." Strength training is a means to achieving this end.
Although physical appearance is certainly a plus that comes with strength training as well as a motivation factor for a great number of people, "physique perks" are not the primary goal of strength training participants. There are three additional reasons every body can benefit from strength training, regardless of age.
MAINTAIN AND/OR ENHANCE LEAN MUSCLE WEIGHT
It's a fact. You will lose 1/2 pound of muscle for every year you age past 20, if you do not incorporate some type of resistance strength training into your exercise routine. Think about that for a moment. That means if you weighed 120 pounds at the age of 20 and you weigh 120 pounds now at the age of 40, you've replaced 10 lbs of muscle with 10 lbs of fat, even though your weight is exactly the same. Pretty shocking isn't it?
We all recognize the health risks associated with excess body fat, but did you know that muscle actually burns more calories than fat? That's right, one extra pound of muscle will burn 50 more calories a day, just at rest. On the other hand, every pound of muscle you lose will burn 50 less calories a day.
This may explain why you were able to eat more when you were young. And, since muscle is denser than fat and takes up less space (even though you weigh the same), your body doesn't quite look the same and that size 8 is now a size 12.
Aerobic exercise will help burn the excess fat, but cannot delay the natural diminishing in overall body muscle tissue associated with the aging process. There are no magic pills or treatments...strength training is the only cure.
INJURY PREVENTION AND INCREASED CAPACITY
Skeletal muscles are the major shock absorbers of your body. Some of these muscles work up to 24 hours a day, such as the ones that help maintain your posture as you stand or sit. Muscles help protect your bones and joints every time you take a step or dance during Jazzercise participation. lt's easy to see how strengthening your major muscle groups (i.e., the shoulders, arms, legs, back, and abdominals), will diminish the stress of impact forces and lessen the risk of exercise-related injury.
Strong muscles also help one to perform daily tasks with ease and efficiency. Activities such as climbing stairs, gelling out of bed, lifting groceries and children, cleaning the house and mowing the lawn all become easier to perform.
PREVENTION OF OSTEOPOROSIS
Although strength training cannot turn back the clock on osteoporosis once you have it, recent research indicates that regular strength training can help to maintain bone mass and reduce a woman's risk of developing osteoporosis.
There you have it - three excellent reasons to start some type of resistance strength training. What does it take to get those muscles in shape? Not as much as you may think. You can choose from a variety of resistance equipment. There are weight machines, free-weight dumbbells, wrist/ankle weights, bands, balls, or even your own body weight with calisthenics. Naturally, your fitness level and goals will dictate what type of equipment is best for you.
In terms of recommended training routines...if you ask ten different experts, you're likely to get ten different answers. There are numerous routines for increasing strength depending on your specific goals. Working out "hard" and "long" may elicit greater improvement in strength, but it also increases your risk of injury. So why not take a sensible, yet effective approach.
After years of research, here's what the experts have found:
Frequency of training: Minimum of two times per week.
Number of Repetitions: 8-12 per set
Number of Sets: Minimum of one set per muscle group.
Number of Exercises: 8-10 exercises which focus on the major muscle groups.
Movement Speed: Slow to Moderate
Amount of Weight: Enough to fatigue your muscles by the last few reps.
(8-12 reps for strength training, 15-20 reps for endurance training.)
Isn't it great! You don't have to spend hours in the gym to significantly improve your strength. You can be in and out in as little as 20 minutes. Now, that's a schedule we all can live with!
Remember, you don't have to be in perfect shape to work with weights. Strength training is now considered an important component of a weight loss program; along with diet, aerobic exercise, behavior modification, and is recommended for people suffering from certain types of arthritis and chronic back pain. Once believed dangerous for the elderly, research has confirmed that a low to moderate resistance strength training program is safe for the older population and people with high blood pressure or heart disease. Of course, if you happen to be one of those people in less than perfect shape, be sure to get your doctor's "OK" before you start lifting away!
What are you waiting for? Now's the time to turn your body into a strong and efficient, lean and mean calorie-burning machine. Strength training is for every body...start your program today!
Riding the Diet Rollercoaster...
Isn't It Time To Get Off?
You've heard it before - beware of diets promising results too good to be true. Words of wisdom? Absolutely. Unfortunately, these words often go unheard.
We are undoubtedly a society obsessed with thinness. So much so that we as a collective whole, pop thousands of diet pills, down millions of diet shakes and pump billions of dollars into the diet industry each year... all in the name of vanity. Is all this dieting good for us? The experts say NO! The message coming from "those in the know" is loud and clear - unless you're prepared to make permanent changes in your eating and exercise habits, never say diet again!
The next time you think about trying the latest in revolutionary fat-burning, muscle-sparing, metabolism revving, body-reforming, no-fuss diets... take a look at what the experts are saying.
THE PHYSICAL DANGERS OF DIETING
HEART DISEASE: A single episode of sudden weight loss followed by rapid weight gain may actually increase your odds of developing heart disease. If you've been losing the same 30-50 pounds for years, STOP! The experts believe that gaining and losing the same weight over and over again will actually do you more harm than good.
THE FASTER YOU LOSE, THE LESS YOU LOSE: The activity of an important enzyme in fat production and storage is increased in overweight people when large amounts of weight are lost. This increased enzyme activity promotes fat storage and makes continued weight loss very difficult. It appears that the faster the weight is lost, the more active the enzyme becomes. To complicate matters further, this enzyme is controlled, in part, genetically. Meaning, if your parents had a tendency to store fat, you will too. In this case, exercising to help control weight is more important than for someone whose weight has remained constant.
LOSS OF LEAN TISSUE: You may be familiar with the belief that very low calorie diets will lower your resting metabolism, causing you to burn fewer calories each day. This is true, but only to a certain point. Researchers now believe that a loss of lean muscle tissue, as a result of frequent dieting, is the cause of a slower metabolism. Here's how it works. Low calorie diets can cause a 3-6% loss of muscle tissue along with fat loss. When any weight is regained, it is not regained in the same proportions it was lost. Instead, more fat and less muscle is replaced, resulting in less overall muscle protein. The less muscle you have, the fewer the calories you need to maintain it. The result? You come back fatter after the diet.
DEATH: Unsupervised liquid protein diets can kill you. If you absolutely must shed your unwanted pounds with the help of a liquid diet; by all means, check with your doctor first for a full medical check up.
* * Other physical manifestations of overdieting include dry skin, headache, hair loss/discoloration, lightheadedness, menstrual irregularities, sleepiness, gallstones, and constipation. * *
PSYCHOLOGICAL DANGERS OF DIETING
PLATEAUS: If you've ever been on a diet, you've more than likely experienced a "plateau" - that point at which weight loss stops, even though the dieting continues. Dieting plateaus come much sooner for chronic dieters and usually lead to a sense of failure. In such cases, feelings of despair and hopelessness are common. These feelings may even lead to more abusive dietary habits. If you hit a plateau, be patient. Weight loss will usually begin again soon.
SELF-ACCEPTANCE: Some dieters will never reach their dieting goals. It's tough accepting the fact that your destiny might not include a size 6. Research into the role of genetics in determining body weight and fat distribution has finally put the idea of "ideal body weight" into a proper perspective. The fact that body weight, shape, and size may be genetically controlled can encourage dieters to set realistic weight loss goals. How can you determine your realistic "ideal" weight? You can stant by taking a look at mom, pop, gram's and gramp's. There's a good chance that if they're a bit on the hefty side, you may be too. And, there may not be a whole lot you can do about it. If extra weight impacts no other existing medical condition, such as diabetes or hypertension, support groups may be helpful to those individuals in need of self-acceptance.
* * Other psychological dangers of dieting include depression, withdrawal, fatigue, nervousness, anxiety, irritability, and inability to concentrate. * *
THE NEW FOCUS:
The turn of century philosophy is "think health, not svelte". It's time we realized that excess weight is a medical concern, not a fashion consideration. The focus is on lifestyle changes - eating low-fat foods, lots of grains, fruits and vegetables, and sweets in moderation. And above all, don't forget to exercise! Rather than measuring the success of your new lifestyle by what the scale says, think about the positive changes occurring in your health as a result of your weight loss endeavor. A simple 10-15% drop in weight can improve your blood pressure, positively impact your cholesterol profile, and normalize your glucose levels.
THE RECOMMENDATION:
Beware of diets promising too much too soon. Go slow.
Begin by decreasing your daily caloric intake by no more than 200-300 calories.
Gradually increase the frequency and duration of your exercise sessions.
Set realistic goals.
Focus on the health benefits of exercise and eating right.
Consider the changes in your appearance as perks.
Come to grips with what motivates you to eat.
If you have an eating disorder, get help quickly.
Health Versus Fitness
"The condition of being sound in body, mind, and spirit ... freedom from physical disease or pain." Would you say this statement defines, health or fitness? While Webster's Dictionary offers virtually no distinction between the terms, the exercise industry does. Experts have been in agreement for some time that although health and fitness certainly share many components, they really are different.
In a simplified sense, "fitness" can be viewed as performance oriented, while "health" is more disease oriented. Fitness is measured from a performance standpoint with various physical feats. Health, on the other hand, is measured by cholesterol levels, blood pressure readings, and the presence of disease.
Improving Fitness
As a dance fitness program, the goal of Jazzercise is to impact a person's fitness level. Our program is designed to improve cardiovascular and respiratory efficiency, enhance muscular strength and flexibility, and impact fat loss.
Indirectly, Jazzercise can positively impact a person's health by: improving HDL cholesterol levels, reducing stress, burning excess calories to assist with weight loss, increasing bone density, decreasing blood pressure, and improving glucose tolerance.
By now, you are well aware of the formula for improving fitness - aerobic activity performed from three to five days per week for 15 to 60 minutes per day at 55 to 90 percent of maximum heart rate; strength training comprised of one set of 8-12 reps of eight to ten exercises at least twice per week.
Improving Health
The Center for Disease Control acknowledges inactivity as a major risk factor for heart disease by recommending that every adult needs to be physically active a minimum of 30 minutes each day. While we tend to interpret that to mean 30 minutes of "exercise" each day, the CDC is not that specific. It simply means, 30 minutes of movement activity - things as simple as gardening, housework, or grocery shopping qualify. The message is "people need to get up and get moving!"
A study published in the Journal of the American Medical Association looked at 102 sedentary women who walked three miles per day, five days per week for 24 weeks. The women were divided into four groups, (1) aerobic walkers; (2) brisk walkers; (3) strollers; and (4) sedentary controls. Fitness levels improved most in the faster walkers; however, HDL (good) cholesterol increased significantly in all walkers, regardless of how fast they walked or what level of fitness they achieved. The message here is when it comes to health, exercise frequency and consistency are more important than intensity.
Living the Difference
Health can be accomplished with much less exercise than what is needed to improve fitness.
Some of us are looking to maximize fitness gains while others are simply looking to improve health. Jazzercise will impact both your fitness and health status.
If you are new to exercise, try focusing on the health formula rather than the fitness formula. Success breeds exercise adherence, and adherence is necessary to the success of good health and fitness.
In Search of Thinness: Secrets of People Who Have Lost Weight Permanently
Linda Jazzercises vigorously at least four times a week, religiously follows a low-fat diet and cannot shed a pound. She is so distraught, that she tried cutting more calories and still failed miserably. Sound familiar?
Part of the problem may be that Linda has unrealistic goals concerning her desired weight and has not taken her genetic background into consideration. Also, recent research is indicating that very active, athletic-type people are very efficient at using each calorie, making additional weight loss difficult. Gone are the days when weight loss could be simplified to an easy equation of "calories in minus calories out equals weight gain or loss." Many more variables have entered and complicated the weight loss game.
Researchers are now delving into the psychological component of weight loss. Two such researchers, Robert Colvin, Ph.D. and Susan Olson, Ph.D., have set out to learn more about people who lose weight and keep it off. The main thing they learned was that no single diet works for everybody and that successful slimmers cannot necessarily instruct other individuals. According to their research, here's why:
Permanent weight loss is a highly individual process and a very personal issue. Successful weight loss programs were almost always home-built and custom-made.
Like a great cook who can't always give you a recipe or a beautiful dancer who is unable to analyze her movements, winners often aren't aware of all the things they do correctly.
Colvin and Olson did find the winners were not superhuman and did not possess iron wills or endless discipline. The winners followed a distinct, predictable pattern that had four phases.
PHASE 1: A CRITICAL MOMENT WHICH STOPPED A VICIOUS CYCLE
Phase 1 changes are primarily in the brain tissue not the fat tissue. Two transitions bring about the critical moment. (1) The transition from self-delusion to self-honesty and (2) The transition from depending on others to independence. The second transition seems harder for women to accomplish. Until recently, males were traditionally educated to be independent, women were frequently taught that others will care for them.
PHASE 2: STARTING THE SPIRAL - SMALL WINS AND EXPERIMENTS
The winners that were studied felt this phase was easier than Phase 1. Now that they see themselves honestly and they realize that the responsibility for change is their own, they were ready to enter the active Phase 2. In this phase, the process of learning, experimenting and making mistakes begins. If your mental attitude is not set for change, you won't permanently lose the weight.
Big problems get solved using little steps. Rather than focusing on the immediate need to lose weight in time for the big high school reunion, focus on the little steps that will eventually get you there. For example, simply reducing fat and sugar from your diet can drastically reduce caloric intake, resulting in weight loss. Exercise can burn calories, help increase your muscle tissue and boost your resting metabolism, resulting in greater caloric expenditure every day. Each little step is a "win" and will lead to accomplishing the goal. Why do big problems get solved with small steps?
First, the emphasis on one big goal is reduced. Secondly, accomplishing each small step is still a considerable reward. In addition, a small failure is easier to cope with than a big failure. Lastly, when you know you have the ability to win with your own skills, you build confidence.
Typical diet programs continue to claim and emphasize the BIG wins. Perhaps that is why diet programs have a 95% failure rate.
In addition to small goal setting, the successful weight losers were enthusiastically willing to experiment with new ideas. When you feel good about experimenting, creative approaches to problem solving become fun and there is usually no question as to who is in charge.
PHASE 3: SUCCESS
This was the hardest phase for the permanent weight loss winners. Losing weight becomes uncomfortable because you've changed and need to redefine yourself, inside and out. As your appearance changes, people respond to you openly. Positive comments reinforce your efforts, which further your accomplishments. But, once you've attained your goal and changing turns to sustaining, you must learn to maintain your accomplishment without all the hoopla. That's not always easy.
PHASE 4: MAINTENANCE
For most dieters, maintenance is very difficult. That's because most dieters are attracted to some "magic" shortcut that promises miracles overnight. For winners, however, this phase is the easy one. Winners do the right things for themselves, in the right order. One small win reinforces another until permanent changes in behavior, attitude and values finally affect their weight.
Keeping weight loss in perspective as a health issue, setting realistic goals, and taking the process slowly, one step at a time, will help turn every dieter into a weight loss winner!
The information for this article was gleaned from literature provided by the National Center for Health Promotion in Michigan
Tingling Feet
Have you ever had this happen or heard about it from an exasperated student? It's the middle of the aerobic segment. Everything is pumpin' except your feet. They've "taken 5" and are fast asleep. What's happening?
Your first inclination is to blame it on the shoes. They may be brand new or laced too tightly. Maybe your socks are too thick. Or...what? New shoes, tight shoes and thick socks are all possible explanations for feet falling asleep during class. However, there is another possible cause to add to the list - nerve compression.
Mild, short-term pressure on nerves in the forefoot can result in a tingling sensation or numbness which resolves itself soon after the exercise session ends or the compression ceases.
In terms of Jazzercise class... this makes sense, given the likelihood that most people's feet begin to snooze as the impact forces increase on the forefoot during the higher intensity routines. The feet then miraculously awaken when the intensity drops and the impact changes from "on-the-toes" to full foot landing.
So, if you happen to fall victim to a case of tingling tootsies:
Wear shoes that provide ample width at the toe box and have shock absorbing inserts.
Avoid dancing on-the-toes and aim for a full footed, toe-ball-heel landing.
Loosen your shoelaces.
If your feet continue to snooze while you boogie or you experience significant pain in your forefoot, check with your doctor. There are at least seven nerve entrapment problems that have been seen in active exercise enthusiasts. Repeated episodes of forefoot numbness might lead to chronic inflammation and more serious problems. (Physician and Sportsmedicine. February, 1993.)
Managing Menopause
Let's play a little game. I'll name some symptoms...you name the condition. Hot flashes, night sweats, anxiety, irritability, depression, mood swings, weight gain, gray hair and wrinkles. Can you name it? Easy, huh?
Menopause. The "M" word. Like death and taxes, if you're a woman, there's no avoiding menopause. Once considered a hush-hush subject - never to be discussed by man, woman, or child. Menopause was just something women endured with little help, understanding or empathy from the medical community. Today, it's a hot topic with a wealth of information and plethora of options available to ease the symptoms associated with this inevitable act of nature.
For some women, menopause is a welcome relief from the rigors of childbearing. For others it is a disturbing time, both mentally and physically, when the issue of age must be confronted. No matter which philosophy you adopt - the more you know about menopause, the better prepared you'll be to face this phase of your life.
There are actually two overlapping phases to "the change of life." These phases are called menopause and climacteric. Menopause is the actual cessation of the menstrual cycle, while climacteric defines a larger time frame which marks the gradual change from the reproductive to the non-reproductive stage. This transformation can take upward to 20 years to complete. The climacteric period begins between the ages of 35 and 45 and extends through the postmenopausal stage from ages 56-65. Menopause occurs during the climacteric period.
During climacteric, the ovaries gradually stop producing the hormone estrogen. Estrogen plays a vital role in the reproductive system and can affect the health of your bones, heart and blood vessels. Hormone replacement therapy (HRT) is an option for some women looking to lessen many symptoms and health risks associated with menopause. However, like all medications, HRT carries its own risks and side effects. Not every woman who goes through menopause needs or should be on HRT. Your physician should do a complete health profile, activity assessment and family history before recommending HRT. If you exercise regularly, consume appropriate amounts of calcium in your diet, do not have a family history of osteoporosis or heart disease, and are not bothered by menopausal symptoms HRT may not be necessary. Each woman needs to be evaluated and discuss the options with her physician. Learn about your mother's menopause experience because there seems to be a genetic link.
While HRT may seem the answer to menopause and "growing old", another option does exist. That option is exercise. The role of exercise in the management of menopause is gaining much attention these days. Here's what the research has shown when women who exercise are compared to those who don't exercise.
Depressed women who exercise had significantly greater decreases in depression.
Aerobically fit women had a reduced psychosocial stress response.
Women who exercise in the five years following menopause can reduce bone mass loss up to 50%.
What kind of exercise is best? Here are some descriptions of the more common challenges of menopause and the exercise recommendations for each.
Stress Incontinence: After menopause, the muscles and ligaments that support the pelvic contents may atrophy and weaken. Be sure to make Kegal exercises a part of your workout routine...they're not just for pregnant women anymore!
Heart Disease: Low levels of HDL (good cholesterol) have been associated with an increased risk of coronary artery disease. Research has shown that HDL cholesterol levels are lower in postmenopausal women who have not had HRT. Whether estrogen depletion is the cause of the decrease in HDL is controversial. Aerobic exercise, performed a minimum of three times per week for 20 minutes at a moderate intensity, stimulates the production of HDL; thus, providing a cardio-protective effect.
Osteoporosis: Estrogen deficiency can cause rapid bone loss not only in post-menopausal women but also in younger women who, for any number of reasons such as extreme weight loss or excessive exercise, may not produce enough estrogen. Hormonal, mechanical, nutritional and genetic factors all influence the integrity of your bones. Recent research suggests that weight-bearing exercise helps prevent and possibly reverses bone loss caused by aging. In addition, evidence supports the theory that resistance strength training leads to bone growth in healthy, postmenopausal women. Aerobic activity should include weight-bearing exercise such as walking, jogging or aerobic dance, at least three times per week. Strength training should be done every other day for more than 30 minutes each session.
Irritability, Depression, Stress, and Weight Gain: Regular exercise can reduce anxiety, balance stress levels, increase a woman's sense of accomplishment and help maintain weight. Participate in a well-balanced fitness program with activities you enjoy. If you enjoy the activity, you're more likely to stick with that activity.
Menopause needn't be a dreaded time of deterioration, but instead a time to embrace the future with a sense of new adventure. Exercise is just one tool you can use to help ease the transition from one phase of life to another.
Answer the following questions with a "yes" or "no" to see if you may be experiencing symptoms related to approaching menopause.
Are you missing periods?
Is your cycle irregular?
Are your periods closer together or further apart than in the past?
Are you bleeding more heavily or more lightly than in the past?
Are you spotting between periods?
If you have experienced premenstrual syndrome in the past, have those symptoms changed or worsened?
Are you experiencing an initiation or increase in the following symptoms? Breast tenderness? Nausea? Cramping? Abdominal pain? Weight gain? Headaches? Irritability? Forgetfulness? Lethargy or exhaustion? Sadness or depression?
Do you have an itch or irritation in the vaginal area?
Is your vagina dry during intercourse?
Do you experience sudden waves of heat, perspiration or redness of the skin?
Are you experiencing sleep difficulties?
Are you approaching the age when your mother passed through menopause?
Written by Lauren Spangler, M.A. Jazzercise Exercise Physiologist
Muscle Cramps
The surprise attack of muscle cramps during a workout can render you temporarily, yet painfully disabled. Muscle cramps do not discriminate. Their victims include the elite and non-athlete alike. Technically, a muscle cramp is a sustained involuntary muscle contraction which can be caused by a variety of things; i.e., low glucose, fluid loss, electrolyte imbalance, inadequate conditioning, overexertion, or fatigue. Unfortunately, the exact physiologic mechanisms underlying cramps are not fully understood.
Prevention is the best medicine for muscle cramps. A sensible approach to exercise participation (no overdoing and adequate rest), a balanced diet, consumption of fluid and appropriate clothing to keep muscles warm during outside cold weather activities should help prevent the onset of muscle cramps. All the water and bananas in the world will not make a muscle cramp go away once it's there. If you should fall victim to a sudden cramp attack - momentarily cease activity, gently stretch the affected muscle, and apply either ice or heat to the cramped area. Ice works best to relax the muscle and slow any inflammation. Heat is a better choice if you happen to cramp up in a cold environment. If the muscle cramps are recurring, check with a physician. Cramps are not always related to physical activity. They may be symptoms for a number of other medical problems such as diabetes, atherosclerosis, or any other condition that interferes with muscle metabolism or affects circulation.
A Pain in the...Side
A stabbing, painful stitch in the side can stop you dead in your tracks. What causes those bothersome side aches? Bryant Stamford, PhD, exercise adviser for the Physician in Sports and Medicine Journal, says inadequate oxygen delivery to the breathing muscles (diaphragm and intercostal muscles between the ribs) may be the culprit. To ease the pain, he suggests exhaling through pursed lips. If that doesn't help, lower the intensity of the exercise or simply stop. This decreases the demand on the breathing muscles and the pain should go away.
Jazzercising Through Pregnancy
The number of women choosing to exercise throughout their pregnancies is increasing and Jazzercise is rapidly becoming the exercise program most often chosen. The following recommendations are for those taking Jazzercise classes during pregnancy:
Discuss your decision to exercise during pregnancy with your obstetrician. Your personal health history should be reviewed first to make sure that you can tolerate the exercise.
Most experts agree that pregnancy is not a good time to start a new fitness program, unless it is a program that is of low intensity. On top of the physiological changes of pregnancy, the added stress of a new exercise program may be too much for the body to handle. If you do choose to start a program, be careful to start slowly and gradually. You may want to start with Jazzercise LITE classes.
If you are an experienced exerciser, your goal should be to maintain your current exercise program. Pregnancy is not the time to increase training or try something too challenging. As your pregnancy progresses you will need to adjust your exercise program accordingly.
The hormonal changes with pregnancy can affect the strength and flexibility of your muscles, tendons and ligaments, rendering them more susceptible to injury. For this reason, you should always warm up slowly and carefully. If an exercise hurts or feels stressful, don't do it. Because of the added weight, your bones and joints are subjected to greater stress and strain. Try to minimize jumping and bouncing movements and remember to concentrate on keeping your knees bent. Think about lowering your heels to the floor during upright routines as opposed to continually staying on the balls of your feet. Discuss the inclusion of weights or tube resistance with your physician. Above all else, have fun moving with care.
You should wear shoes during Jazzercise classes to help absorb shock and provide support for your feet. There are currently several aerobic exercise shoes on the market. Find the shoe that best fits your feet. Generally, your feet will increase by about a half size during pregnancy.
Two important precautions to remember are (1) avoid overheating and (2) avoid exercising at a high intensity. The unborn baby lacks the ability to regulate its body temperature. Wear appropriate clothing and drink plenty of water to enhance heat dissipation. Tune into your exertion level and stop exercising if you feel fatigued. Exercise intensity should feel anywhere from "fairly light" to "somewhat hard" on the Jazzercise Perceived Exertion Chart.
During pregnancy, the added weight on the front of the body places strain on the lower back. It is extremely important that you use care when exercising to avoid injury to this area. Avoid exercises that over arch your back (double leg lifts or straight leg sit-ups), remember to keep your knees slightly bent when standing or dancing, and when doing floor routines keep your back flat against the floor for support when possible. When in the "all-fours" position, concentrate on tightening your abdominal muscles to help maintain a neutral alignment of your spine. Always STOP IF YOU FEEL PAIN! Exercise should never hurt if it is done properly.
The abdominal muscles tend to get somewhat stretched during pregnancy to accommodate the enlarging uterus. For this reason, it is to your advantage to keep these muscles strong before, during and after pregnancy. Abdominal strengthening exercises include curl-ups, single leg lifts and pelvic tilts. However, don't go overboard with these exercises. Excessive abdominal strain can increase the risk of developing (or making worse) a hernia of the linea albe (the band that runs down the middle of the abdominal muscles). Avoid adding additional resistance (weights, tuhes) to abdominal routines. Check with your physician if you happen to experience any pain or discomfort.
After the first trimester, you may have difficulty exercising on your back. It doesn't happen to everyone, but lying on the back can cause light-headedness or dizziness. Rolling onto your left side will ameliorate the problem if it should occur. To reduce potential problems associated with exercising on your back, limit such exercise to no longer than 4-minutes and/or use a foam wedge or pillow to prop yourself up into a reclined position.
Jazzercise is an excellent way to keep fit during your pregnancy. Take care to follow these recommendations and listen to your body. Above all, enjoy yourself and have fun.
KNEES
Those cute, knobby, sometimes scabbed protrusions not only offer distinct personality to the lower extremities but allow mobility and provide protection from everyday impact.
The knees are very special structures, hosting a number of ligaments, muscle attachments, shock absorbing "cushions" and lubricating fluid - as well as the infamous "kneecap". The knees put the "bend" in otherwise straight legs. Understanding the important role these structures play in this game we call life, it makes sense to take care of them ... tune in to the early warning signs of overuse ... lighten up the impact from time to time ... ease into a new exercise routine gradually ... and add new activities carefully.
Causes of Knee Pain:
There are probably as many causes and types of knee problems as there are people discussing them. If Mother Nature has been good to you, providing you with a strong, well-aligned, mechanically functional knee joint... you may never know what all the fuss is about. Unfortunately, few are blessed with such perfect fortune. For example, if the knee cap does not line up "just right" on the top of the joint, then an uneven distribution of pressure results between the kneecap and bones of the leg every time the leg is bent. Over time, this malalignment can cause undue wear and softening of the protective cartilage underneath the knee cap resulting in a condition known as "condromalacia patella". If recognized and treated early, this condition can be controlled. If not, the degenerative process will continue, possibly ending with a severely arthritic joint.
What causes this malalignment of the kneecap? A variety of conditions, such as an imbalance of strength in the quadriceps muscles, knock-knees, bowlegs, leg-length difference, tight hamstrings, ankles which roll in, flat feet and... are you ready women? ... even a wide pelvis can change the way the kneecap slides over the joint.
Next to the traumatic injury, "overuse" resulting from increasing exercise intensity and/or changes in exercise technique or equipment is probably the biggest culprit in the development of knee prnblems. Repetitive, high impact exercise on a hard surface, (such as running and jumping) or, for that matter, any abnormal force or twisting applied to the knees will also increase the risk of injury.
In many instances, the well-known "too much too soon" syndrome experienced by many new exercisers or weekend athletes is often responsible for that aching sensation around the knee after exercise. Almost every active individual will experience some degree of knee discomfort at some point in time, whether you jog, walk, Jazzercise, or play football for exercise. A certain amount of muscle discomfort, knees included, is normal when you embark upon a new exercise regime. The trick is to recognize what is normal and what is not, and then to take the necessary steps to correct the problem.
Red Flag Alert:
Be on the lookout for any or all of the following warning signs of potential knee damage.
Crepitation - a grinding or grating sound.
Difficulty descending stairs.
Specific or generalized pain or tenderness lasting longer than 72 hours.
Swelling or puffiness around the joint.
A "catching" sensation or locking of the joint.
Overall weakness or feeling of instability in the knee.
Stiffness or aching after exercise, beyond the normal muscle soreness which accompanies exercise.
Treatment:
Once the warning signs have been acknowledged, here are the next steps.
Seek medical assistance at the first sign of trouble.
Rest. Avoid the activity or specific movement that is causing the pain or discomfort.
Ice the knee for 10-20 minutes at least twice a day, especially after any activity involving the knee.
Correct improper foot posture with an orthotic device prescribed by a podiatrist or orthopedic specialist.
Avoid positions which cause unnecessary stress to the knee, i.e., deep plies. Keep plies and lunges "demi" in nature, no lower than 30 degrees. A general guideline is to not let the knees bend past the toes. Keep the heels on the floor and the tibia (shin bone) as close to vertical as possible.
Strengthen the thigh (quadriceps, hamstrings, abductors, and adductors). Correct any muscle strength imbalance between the hamstrings and quadriceps.
Stretch the hamstrings and quadriceps daily to reduce tension on the knee.
Purchase shoes with adequate support and a stiff heel counter, harder leather, and a stable mid-sole.
As with most overuse injuries, prevention is always the best medicine. Why not take a healthy approach to exercise. Wear the right shoes. Practice proper movement technique. Give yourself permission to take a day or two or three off each week. Try a low-impact approach to exercise for the fun of it ... you may just like it. And by all means, listen to those "bony little protrusions" and never ignore the messages they are sending.
Good Cholesterol...Is There Really Such a Thing?
Tell people that their cholesterol level is over "250" and watch their composure change from quiet calm to crazed panic with visions of clogged arteries and heart disease. In the same breath, mention with a smile that the HDL-cholesterol is "60" and you're bound to get an "inquiring minds want to know" look, as if to say...is that good or what? Yes, HDL is the "good" cholesterol and the more the better.
Despite all the bad publicity, cholesterol is a necessary part of life. Regardless of what you eat or don't eat, your body will manufacture cholesterol. You can control some factors through diet, exercise, and weight loss; but a large part of how much you have is due to heredity. What makes cholesterol good or bad is in the way that it is carried in the blood to the liver, where it is given an "exit visa". HDL also has the capability of removing fatty deposits from the walls of the arteries. LDL (low density lipoprotein), on the other hand, is thought to be responsible for the build-up of fatty deposits and possible coronary heart disease.
Recent studies have shown the importance of obtaining your HDL and LDL levels along with your total cholesterol count. It seems that some people with blood cholesterol levels less than 200 mg may be at high risk of developing heart disease because of low HDL levels. Therefore, some experts believe that HDL may be a better indicator of a person's heart disease risk.
Here's the good news! Although no one really knows why, regular exercise can cause an increase in your HDL level. So, if you're a consistent exercise enthusiast, you may just have enough of the "good stuff" to lower your risk of developing heart disease - even if your total cholesterol level is somewhat high. Weight loss and a change in body composition have also been found to increase a person's HDL level. In fact, research from the Framingham Heart Study indicates that the risk of coronary heart disease decreases by 2 percent for every 1 percent increase in a person's HDL cholesterol.
Tips for Cholesterol Testing
The next time you have your cholesterol checked, ask for a breakdown of HDL and LDL cholesterol as well. While you are at it, check to see if the lab is accredited or certified by a national agency such as the Lipid Standardization Laboratory of the Centers for Disease Control. Some surveys have shown a variation of as much as 50 mg among different labs.
Desired Cholesterol Levels
Total Cholesterol: less than 200 mg/100 ml
HDL Cholesterol: greater than 35 mg/100 ml
LDL Cholesterol: less than 130 mg/100 ml
If your total cholesterol/HDL ratio is less than 4.5 or your LDL/HDL ratio is less than 4.0, you should be considered at a lower risk of developing heart disease... provided that along with a healthy triglyceride level, you don't smoke and your blood pressure is under control.
Once your profile is known, steps can be taken to control your cholesterol, if necessary. The best means of control include a combination of exercise, proper diet and weight loss. If your cholesterol is extremely high, your physician may choose to prescribe special medications
JAZZERCISE Measures up under ACSM guidelines
Is it possible for just one fitness activity to meet all of your fitness needs? That, of course, depends in part on your fitness needs. Those looking to enhance their health and improve their functional strength (the kind of strength needed to carry out daily tasks, such as picking up kids, walking up stairs, etc.) need much less than those training for triathlons.
Sometimes it seems as if dancing your way to health just isn't enough these days. With all the interesting twists to exercise these days, you have the right to be a little confused. Just how much exercise does a body need to get fit anyway?
First, let's define "overall fitness". Most fitness professionals agree that cardiovascular endurance, muscle strength and endurance, flexibility, and body composition (the amount of fat compared to lean tissue you have) are the essential components to health-related fitness. Your exercise program should impact each of these areas.
What does it take to rid your body of unnecessary fat, improve your flexibility, and enhance the strength of your heart and muscles? The American College of Sports Medicine (ACSM) has set forth the following minimum exercise recommendations for achieving overall fitness. The degree to which you follow the guidelines will depend on three things. First, your current level of fitness; second, your fitness needs; and third, your fitness goals.
Type of Activity:
Any activity that uses large muscle groups, can be maintained continuously, and is rhythmical and aerobic in nature.
Frequency of Aerobic Activity:
3-5 days per week.
Intensity of Aerobic Activity:
55-90% of maximum heart rate.
Duration of Aerobic Activity:
15-60 minutes of continuous or discontinuous activity.
Resistance Training:
Strength training, a minimum of two days per week, sufficient to develop and maintain fat-free weight, and condition the major muscle groups. Although resistance training equipment may provide a better graduated stimulus, calisthenics and other resistance types of exercise are still effective in improving and maintaining strength.
Flexibility exercises:
A well-rounded exercise program should include stretching exercises to increase overall flexibility.
Does your exercise activity fulfill the ACSM's recommendations for achieving overall fitness? Let's see how the Jazzercise program measures up to their guidelines.
Type of Activity?
Jazzercise is an aerobic program.
Frequency of Aerobic Activity?
This ones up to you! Many areas (Annapolis included) provide Jazzercise classes on a daily basis.
Intensity of Aerobic Activity?
Again, this ones up to you! Jazzercise routines are choreographed to get your heart pumping in the "training zone". Recent, in-house research studies indicate that students, regardless of fitness level, have little problem maintaining 60-90% of maximum heart rate throughout the aerobic segment.
Duration of Aerobic Activity?
Jazzercise provides a minimum of 20-25 minutes of aerobic conditioning (up to 45 minutes in some formats).
Resistance training?
Jazzercise provides calisthenic-type exercises and weight resisted exercises which work the major muscle of the body, i.e., abdominals, gluteals, quadriceps, hamstrings, chest, arms, back and shoulders.
Flexibility exercises?
Dynamic stretching movements are provided during the warm-up and cool-down routines, static stretching exercises are provided during aerobic cool-down and after each muscle strengthening routine.
You be the judge. Does Jazzercise measure up to ACSM's standards? You bet it does! All you need to do is show up at least three times per week and join in the fun! Can you do more? Absolutely! But whatever fitness needs and desires you may have, always take a sensible approach to exercise. Research continues to prove it doesn't take as much as you may think to make positive changes in your health and body. For many, simply feeling better - both inside and out - is enough.
Additional information from Jazzercise research:
Jazzercise provides a challenging aerobic segment which allows students, regardless of fitness level, to achieve and maintain training levels as defined by the ACSM - for the entire aerobic segment.
The warm-up segment is sufficient to elevate heart rates into training zones.
Jazzercise provides a progressive "aerobic curve" with gradually increasing and decreasing intensities.
The Target Heart Rate formula is an accurate estimate of determining exercise training levels in a Jazzercise class.
The Perceived Exertion Method of monitoring intensity is accurate without knowledge of heart rate and appears to be able to stand alone in a Jazzercise class.
A Jazzercise class burns more than enough calories to positively impact a weight loss program (approximately 300 calories).
The Role Of Exercise In Weight Control
by Lenita Anthony, M.A.
In the Great American Battle of the Bulge, exercise tends to receive less attention (or at least action) than does diet. However, many experts, feel that the nationwide obesity epidemic is primarily a result of under activity, not overeating. In fact, a recent study followed three groups of people using various means to achieve weight loss: a diet only group, a diet and exercise group, and an exercise only group. All lost weight, but after two years, the only group to have kept any weight off was the exercise only group! Regular exercise (like Jazzercise) has many far reaching effects. Here's a little "food" for thought:
The "average" American gains one pound per year after age 25 due primarily to an increasingly sedentary lifestyle, and not necessarily an increased caloric intake.
Regular aerobic exercise (like Jazzercise) enhances your body's ability to use fat for fuel. Additionally, as you become more fit, you will be able to burn more calories in the same amount of work-out time, with the same degree of effort! Example: A moderately brisk walk burns approximately 4-5 calories per minute, so a 60 minute walk will burn roughly 300 calories. As your fitness level increases, you may be able to exercise at intensities that burn 10-12 calories per minute, burning 600 calories in the same amount of time, with the same degree of effort!
Not all weight loss is good weight loss. Extreme, or "crash" dieting may result in weight lost primarily from muscle and water stores versus fat stores, especially when exercise is not a part of your program. Exercise helps to preserve lean body mass (muscle) and facilitates fat loss. If you eat too little (i.e. less than 1000-1200 calories for women, less than 1500 calories for men) you may have little energy for exercise and your body will be more likely to burn muscle for fuel. Regained weight is likely to come in the form of fat, not muscle, leaving you worse off than before you began!
The more muscle the better. Although a single bout of strength training (weights, elastic resistance, or exercises using the body's weight as resistance, like push-ups) may not burn as many calories as an aerobic work-out, stick with it! Over time, the muscle you gain will translate to a higher resting metabolism. This means you'll burn more calories even while you're sleeping! In fact, for each pound of muscle gained, you burn roughly 50 more calories per day. Over the months and years, this can add up, making maintenance of your new weight much more likely.
Regular exercise will boost your energy level! Many of us misinterpret fatigue for hunger; we eat when what we really need is rest. Exercise, when done regulariy, increases our "tolerance" or capacity for activity, so our normal daily routine doesn't tax us to such a high degree. Less fatigue may help decrease unnecessary snacking or overeating.
Exercise can help us break the cycle of stress-related eating. Stress is a part of life; there is no getting rid of it. What we can change is how we cope with it! Turning to food to relieve our stress simply leads to depression, which in turn leads to more eating, and a vicious cycle ensues. Exercise helps us to cope with stress in a positive way that provides helpful benefits and breaks the stress-eating cycle!
Being fit adds to our self-esteem. Self-acceptance and self-esteem are the first steps towards a healthy weight. Getting regular exercise is an excellent way to start living out your commitment to a healthier lifestyle. And although you may not always feel like exercising, you will always feel better about yourself after you've done it! Getting fit takes discipline; doing it helps us prove to ourselves that we are responsible for our health and that we can get the job done! This "take charge" attitude will carry over into other areas in life, including eating.
Remember, The "perfect body" is an illusion; exercising in an attempt to attain it will result in discouragement. We were not all made to have the same hair or skin color; what makes us think we can all have the same body type? What exercise can do is help take each of us to the full potential that we were meant to be!
Water, Water Everywhere?
by Joy Karley, Health and Fitness Specialist
As summer rolls around again, good old water spouts from the sky and from our lawn sprinklers. It fills our swimming pools, ice tea pitchers, and our Super Sippers. Drinking plenty of water is important all year, but especially during the summer.
Fluid Facts:
Body weight is 60 to 70 percent water.
Muscle tissue is 70 to 75 percent water.
Fat is 10 to 15 percent water.
Blood is about 90 percent water (when fully hydrated).
A Few Fluid Functions:
Water (in saliva and the stomach) helps digest food.
Body fluids help to lubricate the joints and cushion organs.
Blood transports nutrients and oxygen to muscles.
Blood carries carbon dioxide, lactic acid, and other waste products away.
Water helps excrete waste products from your body.
Water transports heat from the muscles to the skin.
Sweat cools the body.
Water helps to moisten and warm cold air before it hits the lungs.
Body fluids help to maintain skin temperature in cold weather.
Thirsty?
You've waited too long. Thirst is your body's signal that it's already dehydrated. It is not proportionate to what your body needs. In fact, the body may suppress thirst during exercise.
A Quart Low
Your body loses about 2.5 to 3 quarts (1 quart = 4 cups) of water each day through normal perspiration and excretion. Factor in warm weather, humidity and exercise and you may lose 1 to 2 quarts of water each hour. One pint (2 cups/16 ounces) of fluid loss equals one pound on the scale.
Dehydration occurs at a fluid loss of just 1 percent of body weight. This is enough to increase body temperature and impair performance as well as body functions. As dehydration continues, cramps (especially leg) develop, heart rate is elevated and blood volume and cardiac output decrease. Severe consequences include heat exhaustion, hallucinations, circulatory collapse and death at a fluid loss of 9 to 12 percent of body weight.
Early Signs of Dehydration
fatigue
loss of appetite
flushed skin
heat intolerance
lightheadedness
dark urine with a strong odor
Severe Signs of Dehydration
difficulty swallowing
stumbling and clumsiness
numb or shriveled skin
delirium
sunken eyes and dim vision
painful urination
muscle spasms
How Much Water?
This depends on your body size, how much you sweat, how active you are and what you eat and drink. Generally the 8 to 10 cup guideline is a good start, but remember fruits and vegetables are high in water. Caffeinated (coffee, tea, soft drinks) and alcoholic beverages, however, actually cause water loss. Not only do they not count toward your water intake, but additional water must be consumed to compensate for their effects.
Try weighing yourself before and after exercise to see how much weight you lose. Then drink (before/during exercise) 16 ounces of water per pound lost. Monitor the volume and color of your urine to ensure you're getting enough fluid.
Are Sports Drinks Better?
Sports drinks do more to enhance calorie intake than anything. The duration and intensity of a Jazzercise class (even back to back sessions) does not create a need to replace electrolytes or carbs during exercise. If desired, a pretzel or granola bar eaten with water will do the trick for a fraction of the cost.
Exercise - Related Pain...
Is It Telling You Something?
PAIN. Not a very popular word in an exerciser's vocabulary. Pain associated with exercise often translates into injury...and serious injury means that your exercising days may be numbered. For lack of understanding or perhaps simple stubbornness, the warning sign of pain is often ignored or misinterpreted and activity continues. For the lucky few, continued activity may not present a problem; but for the vast majority of others, the effects can be disastrous - resulting in serious injury.
Unfortunately, exercise pain is not always easily interpreted. Pain is, after all, a personal thing. No one can tell you what you are feeling. We all know that a certain amount of discomfort is common up to 48 hours after exercise; whereas, chest pain during exercise is readily recognized as a "red flag" situation. But what about that nagging ache in your knee, or that sudden sharp burning sensation in your shoulder? This is the type of pain associated with exercise-related injuries. Does it warrant a doctor's visit or should you just lay off exercising for a few days and see what happens?
A small understanding of some common exercise-related injuries may help you evaluate exercise pain if it should occur. Most of these injuries respond well to RICE, an acronym for Rest, Ice, Compression, and Elevation. Check with your instructor for general RICE guidelines.
Tendinitis
Tendons are comprised of fibrous connective tissue which attach muscles to bones. Over use of the extremities can result in an inflammation of a tendon. Tendinitis is very common and is easily treated with RICE. If ignored, however, the condition can worsen to the point of needing surgical repair. The pain is usually of a nagging nature, felt over a general area and is sometimes accompanied by swelling.
Strains
A stretch or tear of the muscle-tendon unit constitutes a strain. The symptoms are similar to tendinitis. The severity of the injury is measured in degrees. A first-degree strain results from a stretching of the muscle-tendon fibers. A second-degree strain is a partial tear of the unit fibers and a third-degree strain is an actual rupture of the whole unit.
Sprains
A sprain is an injury similar to a strain; however, ligaments, which attach bones to bones, are involved instead of tendons.
Bursitis
A bursa is a fluid-filled sac that acts as a cushion between two structures which slide past each other near a joint. When a joint is overused, the bursa may become irritated and inflamed, resulting in intermittent pain usually after exercise. You can often pinpoint the pain. Shoulders and knees are most often affected by bursitis.
Stress Fractures
When muscle, tendon and ligament injuries are ignored, these structures can no longer do an effective job in protecting the bones they surround. This leaves the bone defenseless against over-zealous workouts. Quite often hairline cracks called stress fractures will develop in the bone. The pain associated with a stress fracture is felt at a very specific point away from the joint and usualiy occurs oniy after activity.
Do You Feel Pain?
Once you have an idea about your exercise pain, use this guide to help determine your course of action. (If ever in doubt, do not pass go and see your doctor ASAP!) First, ask yourself whether the pain happened immediately or did it develop gradually over time?
For Sudden Pain, Ask Yourself
Is the pain severe and constant?
Is it accompanied by a bruise or discoloration?
Did you hear a "pop" or a "snap" in the injured area?
If you answered "yes" to any of the above, Go directly to your doctor. You may have sustained a serious sprain, strain or stress fracture.
For Gradually Developing Pain, Ask Yourself
Can the pain be pinpointed to a specific location and
is the area painful only after the activity?
If you answered "yes", Go directly to your doctor. You may have developed bursitis or a stress fracture.
If you feel the pain over a generalized area, treat according to the RICE guidelines for 48 hours. If the pain continues, see your doctor as soon as possible. You may have a serious sprain or strain. Pain indicates distress to the body - listen and take action. RICE or a timely trip to the doctor may mean the difference between a few short days of rest and many months of inactivity.
Give It a Rest!
You are probably familiar with the American College of Sports Medicine's recommendations for improving cardiovascular and muscular fitness: aerobic activity performed three to five days per week for 15 to 60 minutes at 55 to 90 percent intensity, along with a minimum of two strength training sessions per week.
But what happens if a person exercises more than the recommended amount? In terms of increased fitness capacity, not much. In terms of increased risk of injury, possibly quite a bit.
Read Between the Lines
There's a vitally important component of the "fitness formula" that often goes unnoticed. That component is rest.
Without rest, all the training in the world will be for naught. It is during periods of rest that your body adapts to the exercise stress and subsequently becomes stronger and more efficient. Some may believe that the exercise adaptation takes place during the actual exercise activity. This is not true. When a muscle is worked, a certain amount of muscle tissue breakdown occurs. During periods of rest, the tissue repairs itself. Thus, the tissue becomes a bit stronger than before the workout.
Without regular periods of rest in a workout schedule, the body never gets a chance to recover and adapt. The body remains in a constant state of fatigue; performance will begin to suffer, fitness improvements will plateau and the risk of overuse injuries will rise.
How Much is Enough?
How much rest does a body need? That, of course, depends on the body. For the general population a good rule of thumb is to schedule a minimum of 24 hours of rest between aerobic workouts, a minimum of 24 to 48 hours between strength training sessions depending on the nature of the workout (A more intense workout, like Circuit Training, requires a longer rest between sessions), and at least two days off each week from your moderate-to-high intensity aerobic workouts. (Lighter intensity activities don't figure into the fitness formula).
Individuals who exercise more than three to five times per week are doing it for reasons other than health and general fitness. Professional athletes justifiably exercise beyond the limits. However, what about the average person who mistakenly believes if a little exercise is good, more has got to be better?
Do yourself a favor by making rest a part of your workout routine. Wearing weights daily in the variety of Jazzercise formats may not allow enough rest between strength training sessions.
Too much stress and not enough rest breeds fatigue and overuse. Remember, the muscle can't get stronger if it's constantly being overloaded with no time to repair.
Take heed. These words of wisdom apply to you. Weights are great, but only if used correctly with the proper amount of rest between sessions.
Too Much, Too Soon
Did you...
Take a month off from your workout?
Go out of town for a week?
Take two months off from your workout?
Stay in bed for 2 weeks with the flu?
Are you...
Trying a new workout?
Trying a new sport?
New to exercise of any kind?
About to increase your training to prepare for a competition or event?
If you answered `yes" to any of the above, take heed or you could end up taking even more time off... While your injuries heal. Doing "too much, too soon" is one of the most common reasons for injuries. As a guideline, remember the soft tissue of your body, (such as the muscles and tendons) need approximately eight weeks to adjust to a new activity. Not heeding your body's time clock and doing "too much, too soon" can create musculoskeletal injuries.
If you are resuming your regular exercise program after a week or more off, don't jump back in head first. The length of your layoff should dictate the rate at which you increase activity to pre-layoff levels. Gradually increase the frequency, duration and intensity levels of your workout. Be sure to include enough days off for rest and recovery while your body gears back up.
If you are new to exercise, a fitness evaluation is a good idea. If you are fairly young and a non smoker with no history of health problems, a consultation with a personal trainer or other fitness professional might be enough to get you going in the right direction.
If you are over 40, a smoker, have a history of health problems, a family history of heart disease, or have any other major risk factors for heart disease; it is recommended that you consult with a physician before beginning any exercise program.
Remember, fitness doesn't happen over night. Taking your time and following a smart program will help you reach your health and fitness goals, and lessen the likelihood of being sidelined from an injury. Listen to your body:
If you are sore or fatigued or it is your first day back, take it easy. Use lighter weights, do less reps, use low-impact, lower your step, walk fewer miles, avoid big hills, stay in low gear, etc., etc., etc... Don't push too hard. Your body will make you pay for the "abuse."
Let your body REST! You would not like it if your boss would not give you a day or two off each week would you? Your body doesn't like it either. It will "quit" on you if you do not give it adequate time off. This includes the occasional vacation from exercise too. A few days to a week off every now and then will give your body time to recharge and come back stronger and feeling better than ever.
A Guide To Achieving Healthy Work/Life Balance
It's 6 am and the alarm clock sounds. You're off on the multitasking merry-go-round filled with e-mails, voice mails, car pooling, running errands, and on a good day, a few quick meals. An exercise regimen is not a top priority, compared to balancing career and family responsibilities.
If this sounds like you, don't fret. With a minimal amount of time and a pinch of determination, exercise can be integrated into anyone's schedule. In designing a new exercise program, try to keep in perspective the reasons why it is important to exercise and be active. Among other benefits, exercise can make you feel more confident in yourself, give you more energy throughout the day, relieve stress, challenge you and keep you feeling strong and healthy.
Here are five recommendations for implementing fitness into your daily routine:
1. Set Non-Weight Goals: This may be the hardest part of your new exercise program, but it is important to stay away from the scales. Maintaining a successful exercise program requires lifestyle change, not attaining what some fitness professionals refer to as the "magical weight." Weight is an extremely deceptive measure of your workout's success.
Some examples of equally motivating, yet non-weight affiliated goals include:
Walk/run a 5K by a certain date.
Be fit enough to go on long bike rides with your children.
Start up a new activity or sport that you always wanted to try such as rollerblading, hiking or tennis.
If you absolutely need a numeric gauge for a start to finish tally, it is recommend that you record body fat percentage. Remember, the less you equate the concept of being fit with being a particular weight or size, the more likely you are to stay in it for the long haul.
2. Plan Your Schedule: Sit down each Sunday night and analyze what your week is going to look like. Pick at least three days on which you can dedicate a minimum of 30 minutes to exercise. If something comes up during your planned exercise time, don't be afraid to use that powerful two-letter word, "NO." Exercise is not just about walking on a treadmill or riding a stationary bicycle for 30 minutes. It's also about setting aside some "alone" time so that you can think or relax or do whatever it is that you need to do to take a well-deserved breather from your hectic daily schedule.
4. Don't Be Afraid to Ask for Help: If fitness is a relatively new concept to you, don't be afraid to ask your doctor or a fitness professional. Make sure you retrieve your information from credible sources.
One of the most frequent comments from women is that they are intimidated by the machines or group exercise classes or think that people are going to make fun of them if they don't do an exercise right.
5. Change Your Eating Habits: Exercise and fitness go hand in hand with a well-balanced eating plan. Improving your eating habits will help enhance the strength, health, and general well being effects of your exercise plan. Try to plan your meals as much as possible and start with setting small attainable goals. For example, challenge yourself to cut down on snacking in the late evening or replace your daily can of soda with a bottle of water. A gradual transition will be much easier, and you'll find that the small modifications will begin to add up. A certified personal trainer can provide you with basic guidance on nutrition and eating tips. If you're looking for a complete overhaul of your current diet, always make sure to consult your family physician or a registered dietician.
You can become a new success story by incorporating your workouts as a natural part of your daily routine. Hopefully, you will eventually find exercise to be an enjoyable and refreshing part of your day. So walk, bike, strength train, play a sport - celebrate your body and move!
Adapted from content written by the Women's Sports Foundation.
P.S. Of course we Jazzercisers know how much fun exercising can be. We welcome every person of every fitness level:)
Target Heart Rate Zone
You exercise regularly but are not seeing the anticipated results. To get the greatest benefit out of your fitness routine, you need to know your maximum heart rate and what your Target Heart Rate (THR) zone is to know if you are exercising at the right pace.
The Target Heart Rate zone is an accepted way of knowing how hard you should exercise during aerobic activities. If your heart rate is at the lower end of your THR zone it means you are not exercising hard enough to get the most benefit out of your routine. Conversely, if you are exercising too hard and your heart rate is beyond your ideal THR zone, you may put yourself at risk for injury or burn out.
Get the most out of your fitness program by exercising in your Target Heart Rate zone.
(Source: WeightLossforgood.com)
Stay Healthy
Follow a balanced diet and enjoy Jazzercise 3-4 times a week.
For more health tips visit the official Jazzercise site at
http://www.jazzercise.com
If you have any questions please consult your physician.