Fitness

Stopping Autumn Expansion

admin — Thu, 28 Aug 2008 18:49:00 GMT

Summer's ending, kids are back in school, and it's time to get back into a routine.

Research shows that physical activity decreases during the fall months for many reasons, such as spending less time outdoors and getting busy with your kids' school activities. Add increased caloric intake leading up to and during the holidays, and you've got a recipe for weight gain.

There are things you can do to avoid this decrease in activity and the associated weight gain. First, consider trying some winter sports, such as skiing. This will help get you outdoors and help you stay active. Also, you will be relegated to the gym more often because of the weather, so make sure you establish firm goals as to when you will work out. For example, set a goal of hitting the gym at 7 AM on Monday, Wednesday, and Friday. You are much more likely to meet these goals when you have clear, specific goals, rather than just going to the gym whenever you think you have the time.

This may also be the time to try new things in the gym you've never tried. Hire a personal trainer to design you a brand new routine. If you've always done machines, try free weights. Try a new piece of cardio equipment or a new program on the cardio equipment. A variety of things will help keep your program fresh, as the same old routine, day-in and day-out in the gym can get monotonous for some people.

Also, get creative with trying to increase your activity throughout the day. Since you'll be spending more time indoors, you'll likely be walking around less. However, you can do things to prevent this. Wear a pedometer and set daily step goals. Walk to a coworker's desk instead of emailing or calling them. Take the stairs rather than the elevator. Put a treadmill in front of your TV and walk while you watch all the new fall television shows. It's amazing how the little things you do can add up throughout the day.

Finally, fall can be the time you grab a workout partner. Having a partner can help keep you accountable, and keep you on track. While people usually become less active once the summer is over, it doesn't have to be this way. All it takes is some planning and effort, and you'll be able to fend off any autumn expansion.

EXERCISE ESCAPE

20/20 Lifestyles — Fri, 01 Aug 2008 20:20:00 GMT

Ever go on a vacation and wonder how you're going to keep your exercise up?

Now, when I say "exercise escape", I don't mean escaping exercise! But, I also don't mean some random exercise routine in your hotel room or hotel gym (which is what many vacation exercise articles are about).

What I'm talking about here is taking advantage of your vacation to do new physical activities that you've never done before.

Going to Maui? Sign up for a surfing lesson. Better yet, sign up for a kite-surfing lesson. Try paddle boarding. Rent some snorkel gear and go snorkeling. Hike the trails of Mount Haleakala (Maui's highest peak). Just make sure you choose activities that are going to require some physical effort, and that will take long enough to count as good exercise.

Going to Florida? Try some waterskiing or wakeboarding at the Orlando Waterski Complex.

Going to Colorado, the Swiss Alps, or Whistler? Skiing, snowboarding, cross-country skiing, or snowshoeing are all fun activities that will give you a great workout as well.

Are you staying more local? Taking a weekend trip to the San Juans? Try kayaking among the beautiful islands.

Headed down the Oregon coast? Stop at the Gorge for a windsurfing or kite-surfing lesson. Or, just walk/run the long beaches of the coast. If you're headed to central or eastern Oregon, you can try whitewater rafting, or taking hikes around Mount Hood.

Headed on a cruise? While you may not have the option of doing something completely new, you most likely will have a workout facility, or a track to walk/run on. If there's a lap pool, you can take advantage of that as well. Or, sign up for an adventurous excursion when you stop in a port.

The bottom line is, no matter where you go there is bound to be some type of new physical activity that you can incorporate into your vacation. The bonus is that it becomes part of your vacation, rather than some type of workout chore that you need to do while on vacation. You will also benefit because it will be a nice break from your standard workout routine, which may actually help improve your fitness by "shaking things up" and getting your body to adapt to a new activity. So, make your vacation not just about relaxing, but active relaxing.

By James Krieger, M.S., M.S.

Measuring Your Calorie Burn

20/20 Lifestyles — Wed, 02 Jul 2008 01:24:00 GMT

By James Krieger, M.S., M.S.

Ever wanted to know exactly how many calories you burn each day? Now you can with a revolutionary new device that accurately tracks caloric expenditure and much more!

20/20 Lifestyles recently began offering the Sensewear® WMS Armband and related services. The simple device is worn on your arm and tracks variables such as skin temperature, acceleration, and body weight to estimate the calories you are expending. It is the most accurate device on the market, and for most people, it will be correct to within 300 calories per day. Only research scientists have access to better technology!

Other cool features of the armband include:

Daily step count, just like a pedometer
Number of hours you lie down each day, and how many hours you are asleep during that time*
Physical activity you perform each day and the intensity of that activity (moderate or vigorous)
Amount of physical activity per hour, helping you to understand when you tend to be most active/inactive
Energy expenditure during your exercise sessions - as long as you remember when you exercised

As you can imagine, there are a variety of potential uses from a health and fitness perspective. For example, if you're trying to lose or maintain weight, the device provides the most accurate estimation of energy expenditure on the market today. Knowing your exact calorie output will help you determine whether to adjust your food intake or the calorie input side of the equation.

Maybe you're just interested in how many calories you expend each day. If so, this device provides the critical information you need to help customize your nutrition and exercise program.

The size of the armband is very small, only measuring two inches by two inches. It can easily be worn under clothing and is barely noticeable. The device turns itself on and off by sensing when it's against your skin. For best results, you should wear the device all day and night, except when showering or in the pool.

20/20 is currently offering two service packs around the Sensewear® WMS Armband.

1) For $60, clients and alumni receive the following:

Three day device rental and instructions for use
A detailed results analysis

2) For $100, 20/20 Alumni receive the following:

Three day device rental and instructions for use
A detailed results analysis
One 30-minute dietitian appointment

*This device should not be used to diagnose sleep disorders.

To Eat or Not to Eat Before Your Workout…That is the Question

20/20 Lifestyles — Mon, 28 Apr 2008 18:38:00 GMT

By James Krieger, M.S., M.S.

Ask 100 people whether or not you should eat before your workout -- especially a morning workout --and you'll get one of two answers.

Some will tell you that you shouldn't eat before your workout. Their reasoning is that, if you eat before your workout, your body will use the food for energy, rather than the fat you're trying to reduce.

Other people will tell you that you should eat before your workout, because otherwise you won't have any energy to push yourself, and your workout will suffer. So which answer is right?

A Lesson in Fat Loss

Many of people believe that when you're in the gym, you're there to burn fat. However, that's not true. The amount of fat you burn during a workout is small when you compare it to the amount that people typically lose in a week. If you expend 400 calories in a workout, you might burn around 20 grams of fat. That's not much.

In fact, it really doesn't matter how much fat you burn during a workout. What matters is the amount of calories you expend.

Even if you didn't burn any fat during a workout, you will still lose fat if you expend more calories than you eat. Why?

Let's say you burn 200 calories of carbohydrates during a workout. While you didn't burn any fat, you created an energy deficit. Your body is going to make up for this deficit by taking the energy from your fat stores after you're done working out.

As long as you create that energy deficit, your body will get rid of the fat at some point during the day. It's like digging a hole. It doesn't matter whether you dig up dirt or gravel...you still have a hole!

Yes or No?

This brings us to the concept of eating before a workout. As mentioned previously, it doesn't matter how much fat you burn during a workout, as long as you create an energy deficit. This means that you shouldn't worry about eating before a workout, as it's not going to inhibit your fat loss.

Are you low on energy or feel weak during your workout? Then go ahead and have a snack beforehand, you'll be able to train harder and get better results. Remember, the more energy you expend, the more fat you will lose.

On the other hand, does eating before you workout cause you to feel ill or induce cramping? If so, then go ahead and avoid that pre-workout snack.

The bottom line is to do what's right for you. If you need a pre-workout snack to keep you going through those early morning workouts, usually a small combination of protein and carbohydrate works the best.

Try a 20/20 shake or half of a 20/20 protein bar. If you do better without any food, then do your workout first and then have a shake afterwards. Either way, you'll successfully lose fat, as long as you're eating fewer calories than you expend through the entire day.

Get a Mental Boost From Your Workout

20/20 Lifestyles — Mon, 31 Mar 2008 22:54:00 GMT

You already know that exercise does your body good. Your regular exercise routine helps prevent heart disease and builds lean muscle. But, did you know that your workout can also be an effective stress reliever and counteract your body's natural stress response?

How Does Exercise Help To Reduce Stress?

If you're like many people, you use exercise to control your weight and improve your physical health. But physical activity has a direct impact on your stress levels.

It increases your endorphins. Physical activity helps to increase the production of endorphins - your brain's feel-good neurotransmitters. Although this is often referred to as "runner's high", a stimulating game of squash or a hike in the woods can produce the same results.
It helps you deal with your stressors. Exercise helps to decrease daily tensions and assist you to better manage your key stressors.
It's a mental vacation. Working out takes your mind off of your problems by redirecting your thoughts to the activity at hand. By focusing on a single task you can recover the energy and optimism that may have been lost during the day.
It's a mood enhancer. Regular exercise can increase your self-confidence and lower the symptoms associated with mild depression and anxiety.
It's a way to stay connected. The old fashioned way! Exercise is a great way to stay connected with your friends and colleagues.

Check out the top five stress-relieving workouts straight from our 20/20 fitness experts:

Yoga. A great way to enhance physical health and flexibility, while promoting a meditative state of mind.
Tai-Chi. Tai-Chi teaches self discipline and relieves built up tension.
Swimming. Water has many soothing properties to help you reduce daily tensions.
Walking. This form of exercise allows your body to relax and is a great low impact activity.
Group Fitness. These workouts get your heart pumping and endorphins flowing; the up-beat music tempos also go a long way to lift your mood.

So next time you're feeling stressed out, stop, take a deep breath, and plan your next workout - it's a great way to decompress.

The Benefits of Yoga for 20/20 Alumni

20/20 Lifestyles — Tue, 04 Mar 2008 19:47:00 GMT

How regular yoga practice can ease lower back pain, increase flexibility, and add muscular endurance

By Shannon Gowens, BA, MS, CSCS

Yoga for All Body Types

It is well known that fitness is a core component of the 20/20 program and that it is essential to weight-loss success. In addition to your regular cardio exercise, it is also important to explore other fitness programs that can benefit your long-term physical well-being.

Many 20/20 alumni have added regular yoga classes to their normal fitness routine. These classes help increase overall muscular endurance for common body weight exercises (like push-ups and squats), increase flexibility, and decrease overall pain and tension. Yoga also has the additional benefit of reducing stress in the work environment, and can even increase your ability to react calmly in tense situations.

It is a common myth that yoga is only beneficial for a particular slim, young body type. This is definitely not the case! All shapes and sizes can participate in yoga and reap the wondrous benefits. The trick is just finding the best modifications for your poses so that it works for you. For example, the child's pose is a position that involves sitting on your heels with your head on the floor. If you have a larger frame, your feet can remain together while your knees actually stay apart. That way, your chest and abdomen will fall through the legs, allowing for an increased range of motion without compression on your lungs.

Yoga For Reducing Lower Back Pain

Research suggests that approximately 80% of Americans have some form of acute or chronic lower back pain. There have been several studies that have analyzed the effects of yoga for reducing back pain. One study that was conducted on 21 women at the University of California in Los Angeles (UCLA) School of Medicine found a 50% reduction in lower back pain and 6% reduction in spinal curvature in participants who practiced yoga only twice a week.¹

In another study involving 16 women with lower back pain, 69% reported improvement with a once a week yoga regime.²The Journal of American Medical Association (JAMA) conducted an evaluation wherein 3,000 people commenced a regular yoga practice. Of this population, 38% claimed to have lower back pain at the beginning of the study. At the end of the study, after a yoga practice regimen had been established, 98% of this population reported a substantial reduction in back pain.³

When beginning a yoga program, definitely experiment with different private or group sessions, and inform your instructor of any health conditions such as low back pain. Some sample questions to address with your instructor are:

How did you hurt your back? How long has it been hurting? And, what does the pain feel like?

Yoga as a Preventative Measure

Due to the progressive nature of yoga classes that are offered at PRO Sports Club, ensure you have to time to commit to a regular practice. Even if you opt for private yoga sessions, you will still need to practice regularly to retain the benefits of this exercise. Remember that consistency is the key to improving your condition. Only attending occasional classes will offer little benefit for your back pain in the long-term. Also, always consult a physician before beginning any fitness practice. Some additional tips for yoga success are:

1. Educate yourself on the nature of your back injury - don't just ignore the pain.

2. Begin your practice slowly; there is no rush to complete these exercises!

3. Listen to your body as you move through each pose.

Remember, participating in a consistent yoga practice will have you well on your way to a happy and healthy spine.

References

1. Guthrie, C. (2005). Yoga's healing power. Health, 19 (3), 120-170. Retrieved December 23, 2006, from Academic Search Premier database.

2. Palmer, L. (2006). Finding your center. Better Nutrition, 68 (3), 52-56. Retrieved December 23, 2006, from Academic Search Premier database.

3. Journal of the American Medical Association (JAMA.)

Shannon Gowens has a BA in Adult Fitness and Exercise Sciences with a minor in Nutrition. She also just completed a Masters in Psychology.

For additional information on yoga classes that PRO Sports club had to offer, please visit the Group Fitness Mind and Body page

How to be a Super-Fit Couch Potato

20/20 Lifestyles — Thu, 31 Jan 2008 00:44:00 GMT

By Devon Jones, Personal Trainer

NFL Pro Bowl and Heisman Trophy running back Herschel Walker was renowned for a lean, powerful physique that was spectacular even by the standards of professional football players. He credits the beginnings of this physique to a regime of push-ups and sit-ups while watching television as a young teen. He recently claimed on a radio show that he still does 1500 push-ups and 2500 sit ups a day since he has retired from football.

This example of a professional athlete's training method may seem to have little application to recovering couch potatoes just starting an exercise program. The opposite is true. You can take solace in the fact that such results can come from simple body weight exercises requiring no gym and minimal equipment.

Properly performed calisthenics can be done in front of a television and can make a great addition to an exercise program during winter days where getting outside can seem like a chore. With safety and proper program design exercise can be done indoors and can bring great results to couch potatoes and pros alike.

The primary considerations in your new "couch potato workout" should be safety and effectiveness. You may need to move furniture or clutter in order to exercise safely. If you trip over a miniature car or chew toy while doing lunges, your next exercise session may take place in the physical therapist's office.

Also, keep your training goals and fitness level in mind while designing your couch potato exercise program and think of what you are looking for out of your program. Consider whether it is a substitute measure used on days you cannot go to the gym, or if it plays a greater role in building your fitness. Make sure that all of the components of a well-balanced fitness program such as aerobic endurance, strength and flexibility are taken into account.

Remember, the key to a good couch potato program is in performing calisthenics properly. Your usual exercises may need additional modifications in order to be performed correctly indoors.

To review some examples of couch potato workouts and some exciting ways to breathe some new life into your fitness routine, please view my supplementary article.

In conclusion, your couch and living room are all the space you need to exercise on those days you just haven't the time or will to physically come to the gym. However, with a little creativity, planning, and professional advice, you can be the best couch potato possible. Potatoes aren't the worst thing that you could be after-all, they are popular, versatile, and fat-free!

Couch Potato Exercises: The Lineup

20/20 Lifestyles — Wed, 30 Jan 2008 18:00:00 GMT

By Devon Jones, Personal Trainer

Push-ups

Push-ups may be one of the first exercises learned in elementary school gym class, but this activity is the one most commonly performed incorrectly. Proper push-ups include a full range of motion, upper arms parallel to the ground and a straight back using all of the upper body extensor (pushing) muscles through the chest, the back of the arms, and the front of the shoulders. They also force the muscles of the upper back, lower back, and abdominals to stabilize throughout the exercise.

If you are unable to do 15 push-ups with proper form, make modifications to the exercise to make it easier. Push-ups done with the knees on the ground allow beginning exercisers to perform the exercise to the full range of motion. Wall push-ups or push-ups off of a raised surface are another solution; just make sure your raised surface is a sturdy one.

If you are fit enough to perform multiple set of 20 push-ups of more, consider adding elements to the exercise to make it more difficult. Such as:

1. Changing your range of motion or your movement speeds.

2. Clapping between push-ups will actually force you to perform a faster, more explosive motion.

3. Placing your feet (not hands) on a raised surface will add to the your overall resistance.

4. Changing your hand-widths will change the muscles that are used. Wide hand widths emphasize the chest muscles, while narrow hand-widths utilize the front of the shoulders and back of the arms.

5. Utilizing an unstable surface like a Bosu Ball that is placed either at the feet or hands can add to the challenge of the simple push-up.

Resistance Bands, Jump Ropes, and Hidden Exercise Treasures around the House

Resistance (SPRI) bands are easy-to-use simple tools that can help you to do more exercises indoors in front of the TV. These bands can be used as a substitute for most exercises and machines found in a gym. A jump rope is another useful portable accessory that can provide a great aerobic workout.

Common household items can also be used for your couch-potato program. A broomstick balanced between two chairs allows you to perform supine, body weight rows. This exercise uses the mid-back (Latissimus dorsi), front of the arms, and the back of the shoulders. It makes a perfect complement to the push-up. Books or filled water bottles can be used for shoulder raises or rotator cuff exercises. Towels can be used as stretching aids for both the upper and lower body.

Keep in mind that household items are not designed to be used as exercise equipment. Some exercises may be more difficult, for items need to be balanced and stabilized. Make sure you can exercise safely with no fear of your improvised equipment breaking. Broken chairs and broomsticks may lead to embarrassing injuries and added expense. If in doubt, get a trainer's help in designing your home exercise program.

Look at other ways to modify and incorporate other traditional exercises. Be creative!

Sit-ups

Like the push-up, sit ups can be modified to either become easier, or more difficult to perform. Keeping the hands outstretched above the head or with the legs raised can make sit-ups more challenging and make those important abdominal muscles work harder. Squats can be done either with assistance from the arms and hands pushing against a couch or table, or can be made more difficult by being performed one leg at a time.

Lunges and Squats

Lunges can be done in different directions, adding to the difficulty of this already challenging low body exercise. This type of stretch can be performed in front of a television, either seated on a couch or on the floor.

Squats can be done either with assistance from the arms and hands pushing against a couch or table, or can be made more difficult by being performed one leg at a time.

Another great "in front of the tv" idea are single leg balances. You might as well improve your fitness wehn watching your favorite TV show!

Combining Them All

Think of how your exercises can be grouped together. Individual calisthenics can be combined into actions that use a greater number of muscle groups. The burpee is an exercise that combines a push-up, a squat and a jump into one exercise uses both the upper and lower body. A push up combined with a side plank make a great exercise for both the abdominals and the upper body.

Activities like lunges, push-ups and body weight rows use large muscle groups. Therefore, they consume oxygen more than exercises that isolate muscle groups. Performed back-to-back, these multi-joint, large muscle group exercises raise the heart rate and can form a demanding circuit of exercises that develop both aerobic and muscular fitness.

Popular workout programs such as Crossfit and many group fitness classes perform exercises consecutively in order to give both an aerobic and strength workout at the same time. Increased heart rates and lactic acid build up in the muscle can make these circuits challenging and even painful.

Depending upon your fitness level and workout goals, consider incorporating easier exercises so that the heart rate can drop. A circuit of push-ups, lunges, and body weight rows can be performed in front of the television during commercials, while stretches and sit-ups can be done while watching your show. Lastly, calisthenics, that old standby of gym teachers and Army recruits, require little space and minimal equipment, making them the perfect complement to any exercise program. The fact that they can be performed in front of the television means that the choice between the gym and the couch doesn't exist.

Please feel free to contact the 20/20 Fitness team or your personal trainer for more fitness ideas or if you have any questions about the workouts described above. Best of luck.

Does More Work Always = Better Work?

20/20 Lifestyles — Mon, 31 Dec 2007 19:42:00 GMT

By Devon Jones, NSCA CSCS-CPT , ACSM HFI, B.A. Philosophy

For over a century, it has been known that productivity drops after 40 hours per week. This fact motivated Henry Ford to change to an 8 hour shift as opposed to the customary 10 hour one. After 2-3 hours of consecutive work, focus drops, and more mistakes are made. More time spent working can actually perpetuate itself if extra time is spent correcting those mistakes. Well, the same thing is true of exercise and fitness! For exercise to build itself up to actual fitness, high intensities need to be maintained. Exercise sessions longer than an hour often lack the sustained intensity needed to build fitness. Even worse, they can lead to burnout and overtraining. This leads to either injuries or a lack of consistency in training. Either way, those long exercise sessions fail to build fitness and health, and can become a waste of time. For this reason, the mid-day workout can be the solution to that constant problem of balancing exercise with other obligations like work and family. By exercising mid-day, you give your body a mental break from work. You are also forced to manage your time in order to workout effectively and at the appropriate intensity. All of these things help you to continue exercising consistently, and it is through consistent, sustained effort that the best results are seen.

A quick look at exercise physiology helps can help to illustrate why long workouts are often not as effective as shorter, more challenging ones. After about 45 minutes to an hour, the body's stores of glycogen, of blood sugar, are depleted. Exercise intensities of 80% of maximum and above rely more upon glycogen than oxygen. Weight training primarily relies upon glycogen, not oxygen, and even hard aerobic exercise relies upon glycogen to a high degree. For exercise modes like interval training and higher sustained heart rate work, oxygen can no longer provide the energy needed to run, bike or swim at a faster pace. It is often this faster pace and these higher heart rates that are needed to bring about the cardiovascular adaptations need to help the heart and lungs move blood and oxygen to the muscles more efficiently, and to allow the muscle to effectively use the surplus of oxygen. Without the ability to use more oxygen, the body cannot work at higher paces and burn more calories. It is for this reason that weight loss often stagnates later in a program, the body fails to exercise at the appropriate intensity. Not all work should be done at high intensities, but it is a necessary part of an exercise program once basic conditioning is reached. Shorter, harder workouts allow the body to work hard enough to improve, but are not so long that exhaustion, overtraining and injury result.

These short workouts also mean that a day does not need to be structured around exercise. This is not to say that long, sustained, moderate to low intensity aerobic workouts aren't sometimes useful. Sport and training goals may also require longer workouts to build the skills and specific conditioning needed for a long distance race or to improve one's tennis game. However, for general conditioning, health and fitness, 5 hours a week properly spent can be of great benefit, and can fit within even busy schedules. The middle of the day is a perfect time to fit in a 4 mile run, a quick weight training session, or even a rejuvenating yoga class. A short hard workout exercises the body without exhausting it. Reenergized, the body and mind can work more effectively and efficiently. The piece of mind that comes from a finished workout can be contrasted with the worry over deciding where fit in a workout, of worrying whether work or family time will be compromised to fit that workout in.

Like any new routine, time must be budgeted to fit workouts in, but by keeping in mind that less can be more, exercise can be done quickly during the middle of the day as an enjoyable escape from work and family obligations. Who knows? Perhaps this lesson begins to be applied at work as well. Work gets done efficiently, without extra time being spent correcting mistakes or moving in circles. This leaves more time to focus on health, hobbies, and family…which are the primary motivators for your career in the first place.

Wick, Wick, Wick

20/20 Lifestyles — Mon, 19 Nov 2007 21:43:00 GMT

Winter Wear for Outdoor Activities

By Carolyn Anderson, CSCS

If you are like me, your favorite workouts are done outdoors. The cool, clear days of fall are ideal for outdoor exercise. So, how do you maintain enthusiasm for your favorite outdoor activities when the weather becomes cold and wet, day after day? You just dress for it! Let's focus on how to prepare for the most popular outdoor activities for the northwest region: running, cycling, hiking, snowshoeing, and cross country skiing.

The key to being comfortable has to do with staying dry … both from the inside out and from the outside in. This is where layering comes in: dressing with a base layer, an insulating layer, and a shell will keep you from getting clammy, cold, and wet.

The base layer lies directly next to your skin. For women, this layer is usually a sports bra or sports tank with a shelf bra. For men, it is typically a long sleeve shirt that is fitted but not too tight. To keep your skin from getting clammy, this layer should be made from a technical fabric that wicks. (wicking is when moisture travels from the surface of your skin through the fabric and deposits on the outer part of the fabric.)

Nestled between the moisture-wicking base layer and wind/water resistant shell, the insulating layer keeps you warm by holding escaping body heat (but not moisture) next to your body. The insulating layer could be a vest, short sleeve, or long sleeve shirt. Like the base layer, the insulating layer should consist of a wicking fabric to allow the moisture from the base layer to continue its journey away from your skin. A polar fleece vest is an example of an insulating layer.

Finally, if conditions outdoors are windy or wet, you will need a shell to protect you from the elements. Even though it won't keep you entirely dry in a downpour, a light, breathable shell is your best option. Heavier shells will actually work against your base and insulating layers by trapping moisture on the inside of the shell. Stick to a breathable shell and if you find yourself in monsoon-like conditions, try to seek temporary refuge under a tree or in loiter-friendly coffeehouse.

When exercising outdoors, your hands and feet tend to get colder than your torso or legs. This is mostly due to the large muscles of your legs and back generating heat as they work to propel you along a trail or road. Keep your hands warm with gloves or mittens. For running or hiking, there's no need to break the bank buying "technical" gloves. Home Depot sells warm gloves (meant for outdoor home projects) for a dollar..as do Target, Walgreens, Safeway, etc. These gloves will keep your hands warm when you're running. If they get too warm you can always take them off and leave them on the side of trail to pick up on your return trip – if they disappear by the time you run past again, you're only out a buck.

Warm socks are needed for most winter activities. There should be no cotton content in your socks – winter or summer. (Cotton does not wick – it holds moisture against your skin, leaving your torso cold and your feet blistered.) Smartwool brand socks are fantastic for winter activities. They are made with Merino wool, which is soft, not scratchy, and wicks moisture from your feet. And they seemingly last forever – I've had my first pair since 2005 and have run over 1,000 miles in them, mostly on wet trails. They are worth it – even at $15 a pair.

Moderate your temperature using a hat. Wet weather calls for a cap to keep the rain off your head and out of your eyes. Look for a wicking fabric (yes, even for your head) and if you can find one, get a soft-billed cap. The soft bill makes it easy to stash the hat in your pocket or pack if you get too warm. Snow sports require a hat, or toque, which can be wool or polar fleece, depending on your preference.

For cycling, because you are creating your own wind-chill factor on the bike, it's important to have wind proof gloves, a jacket that is wind proof in front, and neoprene toe covers or booties (which keep your feet from turning into popsicles). Also, a neck gaiter and thin hat to wear under your helmet help you moderate your temperature.

So, when shopping for new gear, keep in mind that you won't necessarily find the best winter clothing in the snow sports section. The best wicking clothing is often designed for rock climbers and runners (who are apparently big-time sweaters). These can easily be found in various sections of your favorite outdoors co-op or even online (from experience, I would recommend Campmor, Sierra Trading Post, and REI Outlet).

So get geared up! Then, there are no excuses for not breaking a sweat, even if the temps do drop below freezing.

Stretching: The Fountain of Youth

20/20 Lifestyles — Tue, 30 Oct 2007 07:00:00 GMT

Think of your 20/20 personal training sessions. Really think. What is the formula for your exercise success? The standard recipe usually consists of two parts cardio, one part weight training, mixed with some sweat, and garnished with fun. After a few short weeks you experience firsthand the benefits of regular cardiovascular exercise coupled with increased strength and muscle mass from weight training. True, the foundation to any weight loss program is cardio, but how much do you work on flexibility? Just glance in the weight room and you will see far more individuals lifting weights than stretching their muscles. During a training session, odds are you stretch a sparse five minutes, if at all.

Simply put, flexibility is the range of motion in a joint. It is a joint specific characteristic, meaning that the range of motion differs from person to person, joint to joint, and even between sides of the body. For example, a person may have excellent range of motion in the shoulder, but lack movement in the trunk. Or a football quarterback might have greater flexibility in his throwing arm than his other shoulder. In some cases the discrepancy in flexibility can lead to a host of musculoskeletal problems (i.e. low back pain). Likely you to have noticed yourself how unilaterally the body operates, especially in terms of flexibility.

Benefits of Stretching: So why stretch? Other than alleviating low back pain, there are numerous benefits derived from regular stretching:

Stretching can increase mental and physical relaxation
Stretching can promote body awareness
Stretching can ease muscle soreness post exercise
Stretching can decrease muscle tension and increase range of motion
Stretching can reduce the likelihood of back problems
Stretching the muscles of the lower back, chest, and shoulders can help keep the body in proper alignment and improve posture!
Flexible muscles feel less tense and help to deal with stress
Stretching increases circulation and helps the body deliver nutrients to the muscles.

How to Stretch: Reaping these benefits is as simple as counting to thirty. Ideally stretching should be done daily. But the American College of Sports Medicine recommends that you stretch a minimum of two to three days a week, holding each stretch in a position of mild discomfort for 30 seconds to a minute and a half! It doesn't matter when you stretch, although a warm muscle is a pliable muscle. Stretching can be done with straps, resistance bands, machines or with no equipment at all! Some common ways to improve flexibility include:

Static stretching, or reaching to the furthest point and holding the stretch
Dynamic stretching, in which you gently move in and out of the stretch
Weight training through a full range of motion
YOGA!
Partner stretching
PNF Stretching, see a personal trainer for details

Try to avoid bouncing violently during a stretch. This form of stretching is likely to cause excessive soreness or injury. But whichever way you choose to stretch, be sure to do so on a regular basis. Our joints tend to loose flexibility as we age. After adolescence our bodies develop calcium deposits, our tissues become dehydrated, we feel more adhesions in our muscles, and some muscle fibers are replaced by fibrous collagen. So keep yourself young and lithe. Decrease your stress and increase your relaxation. Join a yoga class, stretch with a friend, or set up an appointment with a personal trainer. It only takes a few minutes a day. Like weight loss, think of stretching as an investment in "your health, your life, and yourself."

Written by Steve Sears, PRO Sports Club Personal Trainer

Stay Out of Hibernation!

20/20 Lifestyles — Tue, 25 Sep 2007 15:38:00 GMT

We all know it is easier to stay fit and active during the summer months. The sun and warmth makes it inviting to head outdoors for a bike ride or walk/jog. It is easy to participate in summer 5k races and triathlons. However, when the leaves start changing and the days get shorter our enthusiasm for exercise seems to follow the sun's pattern and disappears. Yes, we are mammals, however, we do not have to follow the footsteps of our four legged furry friends and hibernate for the winter.

Do yourself and your family a favor and use these simple tips to help keep you and your family active and motivated during the winter months.

Keep Up Summer Habits: If you are currently getting in a 5:30am workout and are starting to realize it is getting harder and harder to get out of bed as the mornings grow darker, force yourself to keep up this routine. Try going to bed earlier, or even sleeping in your workout gear so that you have minimal hurdles to overcome when that alarm goes off.

Seven tips to getting out of bed early:

Before you fall asleep command yourself to get out of bed when your alarm goes off.
Think of your one definite burning desire as soon as you wake up.
Think of your "want to do" list and how this will not be completed if you do not get out of bed.
Think of the benefits that come from getting up and getting your day started. More time after work with family/friends, more energy, feeling of accomplishment, etc.
Plan your first "reward". Maybe a manicure after work or a new workout outfit.
Make a commitment to other people to be a part of your morning routine. Meet your workout buddy!
Put yourself on a schedule that is non-negotiable.

Show Up: One of the biggest keys to maintaining fitness is making sure you show up! Even if you have no desire to work out when it is cold, dark and raining, show up and make yourself get onto a piece of equipment for 10 minutes. Most of the time after ten minutes you will start to feel great and continue on with the remainder of your workout. If, after 10 minutes you still feel unmotivated, allow yourself to stretch and leave. You will have at least kept up the routine of showing up to the club, which will make it that much easier to maintain throughout the winter.

Don't Hide: The cold weather makes it easy for us to forget what our bodies look like under layers of sweaters and sweatpants. Try wearing the same workout attire while in the club as you did during the summer. This will prevent you from allowing the mental note of "hiding under winter clothes" allow you to feel okay with putting on that extra 5-10 pounds of "winter weight."Just because it is winter, doesn't mean it is ok to add 10 lbs.

Maintain Your Diet: Remember all the tips and tools your 20/20 dietitian gave you while you were in the program. If necessary, purchase a 4 pack of dietitian appointments to help you stay on track and get through the holiday parties. Eat before you attend a party and even bring a 20/20 approved appetizer or entrée to offer at the party. Celebration Strategies is a great 20/20 community event that will help you deal with the holiday party season. This lecture is open to all past and present 20/20 participants and will be held October 29th.

Find Fun Winter Activities: Many people feel that winter limits fun outdoor activities to those who don't participate in the "normal" winter sports of skiing and snowboarding. Ice skating rinks offer a fun alternative for the family as well as sport specific activities such as curling and ice hockey. Cross country skiing is a very fun and high calorie expending (728cal/hr, for200 lb person at brisk speed) sport that is easy to learn. Many of the local ski resorts offer rentals, lessons, and miles of cross country tracks to explore. There are many other indoor sports that can be utilized during the winter months. Tennis, racquetball, volleyball, squash, swimming, basketball, indoor soccer, and group fitness, are all great ways to stay active while indoors during the winter. Sign up for lessons or a class to help keep you accountable and on schedule.

As easy as it is to rationalize the lack of activity and expanding waistline during the winter months, it never seems to come off as easily as we think it will when spring rolls around. Do yourself a favor and maintain your fitness throughout winter, so when the sun decides to make an appearance, you are ready and in shape for all those fun outdoor activities.

Written by Mindy Burns, PRO Sports Club Personal Trainer

Spice Up Your Workouts:

20/20 Lifestyles — Fri, 07 Sep 2007 19:41:00 GMT

Introducing variety to your Workouts through group fitness classes

Group fitness classes have long been popular with not only our members, but within the health and fitness industry in general. These classes allow members to exercise while getting the benefits of supervised coaching within a group setting. This group setting provides extra motivation, as well as a social outlet that encourages further exercise. Still, the choices for group exercise classes can seem daunting at a place like PRO Sports Club. It may be difficult to choose a class and make that time and money commitment. Knowing your specific fitness goals as well as the different types of classes offered helps in making an informed choice that satisfies both social and fitness needs.

The first thing to do is to look at your own fitness goals and needs. If you are not sure of where to start, fitness and health assessments are a good way to find your strengths and weaknesses. That can give you a better idea of what it is you need and want. Whether it is a swimsuit ready body, ten extra pounds of muscle, or a faster 10K time, there are specific classes that can meet these needs better than others. If flexibility is a goal, a yoga class might be better than a spinning class. If you want to get better at a specific activity or sport, look for a class such as Masters Swimming that offers a chance to perform that specific activity. Circuit training or step aerobics classes are better choices for some one who is looking for general conditioning as opposed to a specific skill.

Remember that classes differ in their physical demands and skills. A demanding class such as Boot Camp may not be the best choice for someone beginning a fitness program. A learning swimmer may not enjoy a Masters Swimming class filled with experienced and fit swimmers. There are classes for all fitness levels and skill sets. Do not be afraid to start with a class that seems easy. You can always move on to a more difficult class later on. If you are not sure, talk to the instructor and ask if a given class is appropriate for you. They will be happy to help you make the best decision for yourself. Instructors want their students to be happy with their class, not frustrated.

>After you have decided upon the right type of class to take, choose a specific one. Look at the class schedule and decide upon the class or classes that best fit into your own schedule. After all, the greatest class with the best teacher won’t help you if it is offered at the wrong times and days for you. Next, ask your friends who take the class or the instructor (instructors may teach multiple classes) that interests you what they like about their class. Instructor personality goes a long way in setting the tone of a class, so make sure there is a good match there. Whether you need a drill sergeant, cheerleader, or a calm Zen master, there are enough different teacher personalities that will mesh with what you want and need.

Group fitness classes are a great way to get the benefit of a coached workout within a group setting. Choosing a class that best suits your needs and schedule will allow you to get the most satisfaction from your group fitness experience, making it a useful addition to your exercise program.

Visit proclub.com to view Group Fitness Class Schedule.

Written by Devon Jones, PRO Sports Club Personal Trainer

Swimming as a Total Body Workout

20/20 Lifestyles — Fri, 07 Sep 2007 19:38:00 GMT

Aerobic exercise is an important element of any program. The changes in the heart and lungs allow more work to be done by the muscles, and more calories can be burned. Strength and flexibility training bring beneficial changes in the body’s ability to do work and exercise injury free, and are likewise a fundamental part of any exercise program. With this in mind, it can be difficult to design a program that incorporates all of these necessary elements. Sometimes, it is just a matter of picking the correct exercise. Swimming is a mode of exercise that develops all of these elements of fitness. Whatever your skill level, swimming can be an effective mode of building total body fitness.

Swimming is a low impact form of exercise. This is importance for weight loss because there is a reduced risk of injuries from a low impact exercise such as swimming, as opposed to a higher impact one like running. This reduced risk allows one to exercise longer and harder without the risk of injuries sometimes brought on by hard training. The whole body is used when swimming. The resistance provided by the water allows muscles throughout the body to be used and developed. Abdominals stabilize the body, while the legs push off of the wall and kick to provide the high body position needed for effective swimming. The upper body propels the body forward through the water. Since the whole body is being used, the heart has to work harder to pump blood and oxygen to those muscles. Swimming is the sort of aerobic exercise that providesmany benefits with few drawbacks, making it an ideal choice for an exercise program.

Swimming is a specialized physical skill not all people can perform. Even if stroke technique isn’t ideal, the body still has to work hard to move through the water. Nonetheless, some skill is necessary to swim properly. Underwater breathing where air is inhaled as the head is lifted, and then exhaled underwater is the main skill beginning swimmers need to learn. All of the other elements of swimming including body position and proper timing hinge upon this one skill. Coaching and swim lessons are a good investment for those who hope to improve their skills. It can help those with a fear of the water confront it within a supportive setting, while allowing beginning swimmers to further develop their other skills. Lessons also allow skilled swimmers to properly learn and perform the four competitive strokes. This breaks up monotonous workouts while giving balanced muscle work and development. Swimmers who perform only one stroke are at a greater risk of overtraining.

Swimming lends itself to all intensities and forms of aerobic fitness training. Either intervals of hard work and rest or steady, long swims are useful in building aerobic and muscular fitness. Many competitive swimmers work off of a pace clock, where set distances and strokes are performed and repeated over a specific time interval.This can be a challenging form of training, and should be attempted only once stroke proficiency is developed. Stroke drills are another important component of swim training. They help to develop swim stroke proficiency while also developing conditioning and strength. An example of a stroke drill is the fingertip drag drill. Here the swimmer drags the fingertips atop the water after the underwater follow through. This helps to develop high elbows and proper body positioning needed for proper front crawl (freestyle) swimming technique. Kicking drills where only the legs are used are also important for developing leg strength and proper body positioning in the water.

With a basic level of skill and conditioning, swimming makes a great addition to any exercise program. Those who are able to swim can use this mode of exercise to develop overall fitness. Aerobic capacity, muscular strength and flexibility can all be further developed through a well designed swimming program. Whether with a coach or on your own, swimming is a skill that can be developed throughout one’s life.

Written by Devon Jones, PRO Sports Club Personal Trainer

Maintaining Your Muscles

20/20 Lifestyles — Thu, 06 Sep 2007 22:13:00 GMT

As human beings we tend to get into set routines we find comfortable. While this may be acceptable in most aspects of our lives, strength training is the exception! The key is to continually change variables of your weight lifting routine to obtain optimal results from the effort you put forth. This does not mean you have to come up with new strength training exercises every time you workout, but it does mean you need to change one variable for every body part at least every 2-4 weeks. These variables can include:

Weight amount.
The number of sets.
The speed of exercise.
The surface or stability factor during the exercise.
Grip angle or position

After you completed your 20/20 Lifestyles program, your trainer gave you a number of exercise options for each muscle group. You have likely gotten into a routine with your favorite exercises and have chosen these exercises based on knowledge, comfort level and skill. By changing the aforementioned variables in your routine, it forces your muscle group to constantly adapt and therefore continuously make progress towards your strength training goals. Your goals may include; increase strength, preventing atrophy with aging, or increase power output for a specific sport or activity. Here are some examples of how to change variables for a squat exercise

Change Weight Amount

You could hold weight plates in each hand as you do the normal squat.
You could hold weight plates in each hand as you do the normal squat.

Number of Sets

If you are currently doing 1 set of 20, try increasing total number to 4 sets of 10.
Try to increase stamina by doing 2 sets of 20.

Speed of Exercise

Try doing a normal squat but on the up phase add a jump by pushing of as hard as possible and throwing arms in air. This will help utilize more muscle fibers and increase your power output in your quads/gluts/hamstrings.
You could do the complete opposite and take as long as possible to do one squat, holding the position for 30 seconds in the seated position.

Surface or Stability

Using caution for the first time, try doing squats on a BOSU ball. This makes the exercise harder and engages more stabilizing muscles of the core.
Try placing one foot only on an exercise disc while doing a normal squat. This slightly shifts your weight to one side more than the other.

Grip Angle or Position

Do a squat in the Plea position with feet turned out. This will utilize more of the inner thigh muscles that are normally harder to activate.
Keep one leg straight and lean back and to the side to do a side Squat focusing specifically on that sides glut muscles.

If you find you have gotten stuck into a set routine and cannot seem to implement changing variables on your own, reach out to your 20/20 Lifestyles personal trainer for help. Email your 20/20 personal trainer and see if you can get an update exercise program. And always remember, a great way to track your progress is the 10 week post evaluation’s which include a body composition analysis!

Finding a Gym on The Road

20/20 Lifestyles — Thu, 06 Sep 2007 17:39:00 GMT

As a member of PRO Sports Club, you have the opportunity to participate in over 3,000 clubs worldwide in the International Health and Racquetball Sports Association (IRHSA) Passport program. It is the fitness industry’s largest and most highly esteemed reciprocal-access guest program worldwide.

The Passport program was established to give members of participating IHRSA clubs guest privileges in clubs all around the world.

To use the program, stop by our Activity Front Desk located on the 1st floor and ask a staff member for a Passport ID card.

To locate a participating IHRSA club, you can access their site at www.healthclubs.com. Make sure to check the box marked “only include clubs that participate in the IHRSA program” and the location you will be visiting. Call the club in advance and notify them of your visit. Upon arrival, show the front desk your Passport membership card and pay the discounted guest fee.

Tips for Fit Trips

20/20 Lifestyles — Thu, 06 Sep 2007 17:34:00 GMT

Summer is here and for many of us, that means a chance to escape our everyday routine and go on a much-needed vacation. Unfortunately, along with leaving the day-to-day grind, many of us also leave our exercise routine at home. Here are a few tips to help you stay fit while away.

Plan ahead. Call your hotel’s concierge and find out if there’s an in-house gym. Be sure to get details such as its hours of operation, any usage fees and what type of equipment they have available. If there isn’t an in-house gym, ask if the hotel is affiliated with a local gym guests can use during their stay. If they have a pool, bring your swimsuit and swim laps or run in the shallow end for a cardio workout. Bring your workout with you.

Pack travel-friendly fitness equipment such as resistance tubing and fitness DVDs. Add non-equipment exercises like push ups, chair squats and dips for a well-rounded workout in the comfort of your own room.

Wear a pedometer. Be conscientious of how many steps you’re taking while seeing the sights. Aim for 10,000 steps (or 3 miles) a day. If you fall short, take the stairs instead of the elevator or conduct your own walking tour of the hotel.

Ask an expert. Meet with a personal trainer and get a workout program designed specifically for your vacation. For accountability, set a few fitness goals for your trip and follow up with your trainer when you’ve returned.

So remember to pack your workout clothes and have a happy, healthy summer vacation!!