Christmas brings lots of toys — including those that make the players very sedentary.
Remember to take a break and get the kids up and playing — and keep exercise fun for the children.
Throw a ball, take photos while they ride their new bikes (or join them yourself on your new bike!), play basketball, take them to the playground and make sure they run their energy off.
When the weather becomes less accommodating, remember that malls have play areas that let them jump, dash about and play on soft, safe "toys" (such as oversized breakfast food, like the one in my neighborhood).
For those who have gym memberships, take the tykes with you. Most gyms have special programs for younger members. For those who are too young to play "big kid" games, make sure their babysitters provide activities that will help them burn off their energy.
At the end of the day, everyone will sleep well.
Sunday, December 28, 2008
Saturday, December 27, 2008
Supplements: Glutamine
Sixth in a series
If you are considering using supplements, make sure to conduct thorough research before beginning your new regimen.
If you are considering using supplements, make sure to conduct thorough research before beginning your new regimen.
I recently read an article about glutamine in the magazine Fitness Management that adds interesting information to our discussion on supplements.
Written by exercise physiologist and dietary supplement investigator Joe Cannon, "Meet the Experts: Supplement FAQs" (Fitness Management, August 2008), reveals how glutamine is used for healing.
Cannon, who also is a personal trainer, noted that glutamine is used to speed up recovery after an intense workout. Clinical studies have proven this to be true. What you need to be aware of, according to Cannon, is that clinical tests use injections to deliver the glutamine to the test subjects.
It's time to do some research:
Next: energy drinks
Cannon, who also is a personal trainer, noted that glutamine is used to speed up recovery after an intense workout. Clinical studies have proven this to be true. What you need to be aware of, according to Cannon, is that clinical tests use injections to deliver the glutamine to the test subjects.
It's time to do some research:
- What is the concentration difference between the injections and supplement powders?
- Is there a difference between oral delivery versus an injection?
Next: energy drinks
Monday, December 15, 2008
Supplements: Creatine
Fifth in a series
Let's start with creatine, a natural amino acid found in the body.
The main purpose of creatine is to aid in muscular energy. Some studies have suggested that with more energy in the muscles, we can have greater workouts — thus receive better results.
Because this a natural compound, there is no evidence of side effects.
For more information on creatine, visit Creatine.com.
Next: Glutamine.
Let's start with creatine, a natural amino acid found in the body.
The main purpose of creatine is to aid in muscular energy. Some studies have suggested that with more energy in the muscles, we can have greater workouts — thus receive better results.
Because this a natural compound, there is no evidence of side effects.
For more information on creatine, visit Creatine.com.
Next: Glutamine.
Sunday, December 14, 2008
Protein Shakes, Part Two
Fourth in a series.
On our last blog, we talked about the criteria for the use of protein shakes. We discussed protein requirements based on our training.
I need to add one more point to this before we move on: remember, along with the contents of the shake itself, you also are consuming more calories. Depending on serving size and what you mix it with (milk or water), you can take in anywhere from 150 to as much as 300+ calories.
If you are trying to lose weight, my recommendation is to stay away from protein shakes.
Here is my experience with protein shakes as a 48 year old male who is 6 feet tall, weighs 205 pounds and works out almost everyday. I have experimented with shakes on three separate occasions. The shakes I used did have more to offer than just protein, but there is not enough space on this blog to list all ingredients, benefits and side effects.
I was lifting almost every day and doing 30-60 minutes of cardio three or days a week. I was consuming shakes after weightlifting sessions that I knew to be hours before my next main meal. Despite the fact that I continued to watch my calorie intake, I put on weight — and it was not muscle because I got bigger around my middle.
The second time I used shakes, I was taking them before my workouts because I figured the carbs would help fuel my workout and the BCAAs (amino acids) would help to preserve muscle mass while I lifted. Also, ideally, we should consume our biggest meal of the day 30-90 minutes before a workout. My results were the same: I put weight on across my middle.
The last time I used protein shakes, I was only taking them when I felt I just did not get enough calories through the course of my day. Guess what? Same results: weight across my middle.
This does not mean I definitely don't recommend using protein shakes. However, I do recommend taking a careful look at the label. Before purchasing or consuming any supplements — and protein shakes are supplements — go online and research the supplement in which you are interested. Look up all ingredients on the shake label, weigh the benefits versus the side effects (if any), then decide if that protein shake is right for you.
Here is my final thought: if your metabolism is naturally fast and calories are not a concern, you may want to try a shake in order to put on some extra muscle.
If that does not work for you, remember: there are other excellent sources for protein "supplements." Back in the day before shakes, weightlifters ate cottage cheese to fulfill their protein requirements.
Next Creatine
On our last blog, we talked about the criteria for the use of protein shakes. We discussed protein requirements based on our training.
I need to add one more point to this before we move on: remember, along with the contents of the shake itself, you also are consuming more calories. Depending on serving size and what you mix it with (milk or water), you can take in anywhere from 150 to as much as 300+ calories.
If you are trying to lose weight, my recommendation is to stay away from protein shakes.
Here is my experience with protein shakes as a 48 year old male who is 6 feet tall, weighs 205 pounds and works out almost everyday. I have experimented with shakes on three separate occasions. The shakes I used did have more to offer than just protein, but there is not enough space on this blog to list all ingredients, benefits and side effects.
I was lifting almost every day and doing 30-60 minutes of cardio three or days a week. I was consuming shakes after weightlifting sessions that I knew to be hours before my next main meal. Despite the fact that I continued to watch my calorie intake, I put on weight — and it was not muscle because I got bigger around my middle.
The second time I used shakes, I was taking them before my workouts because I figured the carbs would help fuel my workout and the BCAAs (amino acids) would help to preserve muscle mass while I lifted. Also, ideally, we should consume our biggest meal of the day 30-90 minutes before a workout. My results were the same: I put weight on across my middle.
The last time I used protein shakes, I was only taking them when I felt I just did not get enough calories through the course of my day. Guess what? Same results: weight across my middle.
This does not mean I definitely don't recommend using protein shakes. However, I do recommend taking a careful look at the label. Before purchasing or consuming any supplements — and protein shakes are supplements — go online and research the supplement in which you are interested. Look up all ingredients on the shake label, weigh the benefits versus the side effects (if any), then decide if that protein shake is right for you.
Here is my final thought: if your metabolism is naturally fast and calories are not a concern, you may want to try a shake in order to put on some extra muscle.
If that does not work for you, remember: there are other excellent sources for protein "supplements." Back in the day before shakes, weightlifters ate cottage cheese to fulfill their protein requirements.
Next Creatine
Wednesday, November 19, 2008
Protein Shakes, Part One
Third in a series
And now the moment you have been waiting for: part three on supplements. Today we talk about protein shakes.
Because there are so many people improperly using shakes and other supplements, I thought — actually, Chris thought — this should be two blogs. The first part will be, "Is a protein shake for you?"
Serious weight lifters, or people who lift weight seriously, need enough protein in their diets in order to repair the physiological damage caused by weightlifting.
Lifting weights creates tiny tears in our muscle fibers. Proteins in our bodies fill in these tears and repair the muscle — but with a little more thickness in order to avoid future tears. Without enough protein in our system, these repairs cannot take place.
I usually recommend my clients eat a light carbohydrate protein meal an hour before working out and eat protein after a workout. (More on carbohydrates later.)
Now you are probably thinking: Okay, I lift weights on a regular basis and you are telling me I need extra protein. So, how much do I need and where do I get it?
This is where we try to figure out if a protein shake is for you.
According to Dr. Douglas Anderson at ChiroWeb.com — the Chiropractic News Source, the recommended daily allowance (RDA) is:
To figure out how much you need, take your body weight and divide it by 2.2, then multiply that by 0.8. For example, I weigh 200 pounds:
Keep a daily food diary to see if you are getting enough protein. If you are not getting enough protein in your diet, take a look at the content of a variety of protein shakes to determine which one will suit your needs.
Only supplement what you are short in your daily needs. Remember, more does not always mean better.
Next: protein shakes, part 2
And now the moment you have been waiting for: part three on supplements. Today we talk about protein shakes.
Because there are so many people improperly using shakes and other supplements, I thought — actually, Chris thought — this should be two blogs. The first part will be, "Is a protein shake for you?"
Serious weight lifters, or people who lift weight seriously, need enough protein in their diets in order to repair the physiological damage caused by weightlifting.
Lifting weights creates tiny tears in our muscle fibers. Proteins in our bodies fill in these tears and repair the muscle — but with a little more thickness in order to avoid future tears. Without enough protein in our system, these repairs cannot take place.
I usually recommend my clients eat a light carbohydrate protein meal an hour before working out and eat protein after a workout. (More on carbohydrates later.)
Now you are probably thinking: Okay, I lift weights on a regular basis and you are telling me I need extra protein. So, how much do I need and where do I get it?
This is where we try to figure out if a protein shake is for you.
According to Dr. Douglas Anderson at ChiroWeb.com — the Chiropractic News Source, the recommended daily allowance (RDA) is:
- for the average person: 0.8 grams of protein per kilogram of body weight
- for athletes: 1.2-1.4 grams of protein per kilogram of body weight
- for power lifters: 1.4-1.8 grams of protein per kilogram of body weight
To figure out how much you need, take your body weight and divide it by 2.2, then multiply that by 0.8. For example, I weigh 200 pounds:
(200/2.2) x .8= 292 grams of protein a day
Keep a daily food diary to see if you are getting enough protein. If you are not getting enough protein in your diet, take a look at the content of a variety of protein shakes to determine which one will suit your needs.
Only supplement what you are short in your daily needs. Remember, more does not always mean better.
Next: protein shakes, part 2
Sunday, November 9, 2008
After Injury, Give it Two Weeks
Despite our best attempts at remaining fit and healthy, sometimes we fail. Something as simple as stepping off the curb can take us off our feet for three months.
So, what should we do?
We should listen to the the medical authorities.
I know it's not a popular suggestion, and not one you'd think I'd advocate. However, physicians are getting wise to people like me. Rather than saying, "Yeah, that's a nasty break. You won't be putting any weight on that foot for three months, young lady," they let me heal in increments. I couldn't bear the thought of three or six months off running, but I could handle two weeks, and two weeks, and.... you get the picture.
Doctors offered incremental steps to give patients (a.k.a., me) the illusion of progress and control. That, and excruciating pain, all kept me honest in my seemingly endless recuperation from injury and surgeries.
Here's how it worked out for me: after going home from the emergency room with crutches I can't use to save my life and painkiller I most likely won't use, I found myself in front of my orthopedist, listening to yet one more doctor say, "Wow, I never see that bone broken." The new smart doctor takes another x-ray, points to the break. "Looking great — see how the break is mending? Let's keep up the good work. We'll start PT, but stay on crutches until our next appointment in two weeks."
Two weeks later, PT is moving along, but if he touches that spot again I might have to share the pain. No weight yet, we agree, but let's see what happens in two weeks.
After a few more cycles of this and "does it hurt here" stops being a practice borrowed from Torquemada, I can go ahead and rest the foot on the floor, but no full weight yet.
Next thing you know, it's been three months, PT is over, I'm wearing two shoes and the cane is resting next to the couch even when I'm not there myself.
I don't like being told what to not do. It's a thing. I drive my friends nuts chafing against restrictions, and doctors probably have heard it all before. Whether they do it in self-defense or whether two weeks could make that much of a difference, I don't care. I appreciate the illusion that allowed me to keep my sanity.
Once I'm back in fighting form, may I not have a doctor tell me "two weeks" for a very long time. However, if I must, may I be patient — or at least chafe only a little.
So, what should we do?
We should listen to the the medical authorities.
I know it's not a popular suggestion, and not one you'd think I'd advocate. However, physicians are getting wise to people like me. Rather than saying, "Yeah, that's a nasty break. You won't be putting any weight on that foot for three months, young lady," they let me heal in increments. I couldn't bear the thought of three or six months off running, but I could handle two weeks, and two weeks, and.... you get the picture.
Doctors offered incremental steps to give patients (a.k.a., me) the illusion of progress and control. That, and excruciating pain, all kept me honest in my seemingly endless recuperation from injury and surgeries.
Here's how it worked out for me: after going home from the emergency room with crutches I can't use to save my life and painkiller I most likely won't use, I found myself in front of my orthopedist, listening to yet one more doctor say, "Wow, I never see that bone broken." The new smart doctor takes another x-ray, points to the break. "Looking great — see how the break is mending? Let's keep up the good work. We'll start PT, but stay on crutches until our next appointment in two weeks."
Two weeks later, PT is moving along, but if he touches that spot again I might have to share the pain. No weight yet, we agree, but let's see what happens in two weeks.
After a few more cycles of this and "does it hurt here" stops being a practice borrowed from Torquemada, I can go ahead and rest the foot on the floor, but no full weight yet.
Next thing you know, it's been three months, PT is over, I'm wearing two shoes and the cane is resting next to the couch even when I'm not there myself.
I don't like being told what to not do. It's a thing. I drive my friends nuts chafing against restrictions, and doctors probably have heard it all before. Whether they do it in self-defense or whether two weeks could make that much of a difference, I don't care. I appreciate the illusion that allowed me to keep my sanity.
Once I'm back in fighting form, may I not have a doctor tell me "two weeks" for a very long time. However, if I must, may I be patient — or at least chafe only a little.
- Chris
Sunday, October 19, 2008
Hydroxycut
Second in a series
In this blog, we are talking about supplements -- specifically, Hydroxycut.
I took Hydroxycut according to the instructions on the bottle, and I found that this product definitely raised my metabolism. I was so hungry 24/7 that on more than one occasion I thought I would eat my sneakers and socks. (My children will attest to what a hazard that would have been.)
I did not lose weight while using this product, but I discovered it does deliver on part of its claim. My workouts were a bit stronger. Hydroxycut did raise my metabolism -- enough to where I had a hard time balancing my calorie needs. I needed to eat more because my metabolism was in overdrive, but had I eaten as much as I had an appetite to, I would have gained weight.
While increased metabolism might seem like a good thing, the side effects can be a problem. Increased metabolism can increase a person's blood pressure and resting heart rate. I did not have these issues, but because these side effects could happen even to a healthy person, a trip to the physician before taking Hydroxycut is advised. (Frankly, visiting your physician before starting any new exercise program, diet or supplement program is strongly advised.)
A woman I work with swears by Hydroxycut, saying she said she has lost weight in a hurry while using it.
Bottom line: don't look for miracles. This product isn't that good. It may assist you in losing weight, but check with your physician. With as much as this product raises metabolism, blood pressure and heart issues may be a concern.
Next: protein shakes
In this blog, we are talking about supplements -- specifically, Hydroxycut.
I took Hydroxycut according to the instructions on the bottle, and I found that this product definitely raised my metabolism. I was so hungry 24/7 that on more than one occasion I thought I would eat my sneakers and socks. (My children will attest to what a hazard that would have been.)
I did not lose weight while using this product, but I discovered it does deliver on part of its claim. My workouts were a bit stronger. Hydroxycut did raise my metabolism -- enough to where I had a hard time balancing my calorie needs. I needed to eat more because my metabolism was in overdrive, but had I eaten as much as I had an appetite to, I would have gained weight.
While increased metabolism might seem like a good thing, the side effects can be a problem. Increased metabolism can increase a person's blood pressure and resting heart rate. I did not have these issues, but because these side effects could happen even to a healthy person, a trip to the physician before taking Hydroxycut is advised. (Frankly, visiting your physician before starting any new exercise program, diet or supplement program is strongly advised.)
A woman I work with swears by Hydroxycut, saying she said she has lost weight in a hurry while using it.
Bottom line: don't look for miracles. This product isn't that good. It may assist you in losing weight, but check with your physician. With as much as this product raises metabolism, blood pressure and heart issues may be a concern.
Next: protein shakes
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