200818 Exercise clothing

 Exercise clothing 200818

Lifting weights implies wearing the correct attire to help prevent injuries from occurring. Some of the personal adornments that have shown up in the gym are just this side of ludicrous and certainly not appropriate in the weight room. Some examples are listed next.

*Large necklaces that make it difficult to rest a bar on the upper torso are something better left in the locker or at home.
*Rings on every finger that dig into the skin during a chin up, curl or dead lift.
*Flip flops or sandals of any sort have no place in the gym.

The last mentioned is in my opinion the most critical of those on the list. A shoe that fully encloses your foot provides a bit of security if a piece of equipment falls and hit the foot. A sandal gives you no protection at all.

Select shoes that give good ankle and solid arch support. They should also provide your foot with superior lateral stability by having good upper support; unlike the smaller low cut running shoes. The shoe also needs to have enough room in the toe box to prevent your toes from rubbing at the tips. If you plan to do lateral cutting drills in your program then make certain the shoes you chose have excellent traction capabilities.

020718 Avoiding Exercise Rhabdomyolysis

Avoiding Exercise Rhabdomyolysis

A classic case of too much, too often, and too soon is seen in those who suffer the ill and sometimes fatal after effects of working out far beyond their physical capacity.

Rhabdomyolysis in much simpler terms means that the exercise has been so extensive and strenuous that the muscle fibers themselves have not only broken down but have separated from the main fiber itself. This leads to these wayward fibers entering the circulatory system.

Some of these bits of tissue are toxic to the body and can result in kidney damage.

The person most at risk for this condition is inexperienced in exercise and is pushed either by themselves or an incompetent coach far beyond their limits. Others who may be put in the danger zone are military recruits in basic training, those who are dehydrated or suffering from heat related issues, and the circuit trainee under the supposed guidance of a personal trainer and of course the ultra marathon and triathlon athletes.

The clues of this dangerous condition are found in the abnormal and dark colored urine of the individual. This urine will have a dark, red or cola color to it.

This is a danger sign that should not be dismissed. If rhabdomyolysis is suspected, take immediate steps to have the symptoms and potential life threatening condition expertly evaluated by a physician.

Saving the life of another may be at stake here.

110618 Balancing Out Your Exercise Program By Danny M. O’Dell, M.A., CSCS

110618 Balancing Out Your Exercise Program By Danny M. O’Dell, M.A., CSCS

Weight training helps build strong bones.

Bone density responds directly to increases in intensities of load and site specifically to the greater pressures required to move the load. Adaptations take place within the structures of the bone that make it more resistant to the imposed loads and thus stronger.

Women in particular need this load bearing weight on their long bones, the spine and hips to stave off and help prevent osteopenia and osteoporosis from occurring. Osteoporosis is a degenerative disease that progressively decreases the bone density which in time leaves them weakened and vulnerable to fracture.

Flexibility

Getting stronger helps in other ways too. The strength to recover from a slip may prevent a bone damaging fall. Postural muscles that are strengthened through weight training inevitably lead to improved posture and a reduced potential of lower back problems. Even though strength training is high on the list of maintaining a strong fit body other pieces of the equation are important too. For instance being flexible enough to tie your shoes or even scratch your back is an important part of living a full and healthy lifestyle.

Work the joints normal range of motion each day by following a stretching program. But be cautioned that static stretching performed before a strength training session has been found to lower the power output by as much as 8%. If you are a sprinter, thrower or recreational handball or tennis player stay away from these at the start of your activity. The proper place for a static stretch is at the end of the workout when the muscles are warm and receptive to change. Doing so before hand, is an invitation to injury.

Find a good stretching book; read up on the proper way to stretch and start applying these to your exercise program. Brad Walker’s ‘Stretching Handbook’ or Bob Anderson’s‘Stretching’ are two of the premier ones on the market and each one has stood the test of time. Even though flexibility is important it is not the end of the line. Maintaining your balance becomes harder as we age.

040618 Balancing Out Your Exercise Program

040618 Balancing Out Your Exercise Program

By Danny M. O’Dell, M.A.CSCS

It is well established that exercise benefits us in many areas such as increased self confidence, improvements in our moods, and longer healthier lives. Simply being able to do what you want to do physically and mentally may be made easier by engaging in a long term pattern of running, weight training, stretching/balance, and recreational sporting exertions.

During spring time the runners start hitting the road, especially those who are getting ready to run Bloomsday here in Spokane, Washington. While running is an admirable endeavor, it is not enough to keep your body in top physical condition. Our body needs physical and mental stimulation which is only achievable through the use of a variety of methods.

Cyclic exercise, similar to running, stresses the cardiovascular abilities thereby increasing the capacity to engage in lengthy activities through enhanced oxygen transfer to the working muscles. However, exercising in this manner will not increase the lean muscle mass composition of our body. In order to do that resistance training is necessary.

020418 Sport and lifestyle activity-range of motion exercising

020418 Sport and lifestyle activity-range of motion exercising

Your joints and muscles are meant to function within standardized degrees of movement, commonly referred to as the range of motion (ROM). The stronger you are within these ranges, the better protected you will be in preventing injuries from occurring. Therefore when doing your exercise routine keep in mind the following two guidelines:

  1. You gain the most strength within the range of motion (ROM) at which you exercise.
  2. The smaller the range of motion you in the joint, the less will be the carry over strength throughout the rest of the movement.

The basis of every quality strength training or fitness program relies, in part, on these two premises. As an example, let’s look at the squat while explaining these principles.

Many lifters do short range squats, known as high squats, in the gym. They get into a machine or in rare cases under a bar and drop down a few inches and call it good. In many instances this isn’t even to a parallel position, let alone below parallel where they should be before starting back up again. Depending on the load of the bar or on the machine, strength may be increased within this small range of motion but its unlikely this will happen.

This range of movement is too little and does not support normal living activities such as sitting down in a chair and then getting back up. If the strength is not developed within a range that is vital to living an active lifestyle then it is not useful. This group of fitness enthusiasts would be better served by going deeper in their squats, thereby getting a transfer of useable strength into their daily lives. This naturally leads in to the second principle.

An individual or strength athlete will become stronger when training the full range of motion. This expands the strength curve and transfers more useable muscle activity across greater degrees of the joint angle. Greater degree angles of strength protect the joint from injury, especially at the far ranges of motion.

The take home message is don’t cut yourself short with limited range of motion exercises.

260318 Lower your blood pressure

260318 Lower your blood pressure

High blood pressure is often referred to as the silent killer because its effects are rarely felt until the disease has progressed to a dangerous level.

Here is a list of four things that you can do to potentially lower your blood pressure.

If you weigh too much, lose weight.

Look at yourself in the mirror. Can you see the fat hanging off your stomach and sides? Can you pinch more of an inch on your sides? If so, you need to lose weight. Can you see your toes? If not, you need to lose weight. Is your body mass index in the obese range? If so, lose weight.

With a 10% reduction in your weight, you will notice reductions in your blood pressure numbers.

Start becoming more physically active.

If your prime source of entertainment is watching TV, working on the computer, or socializing at the local tavern then it is time to get off your butt and get moving. Being physically active goes hand-in-hand with losing weight and they each complement one another.

Reduce eating foods that are high in salt and sodium.

Began with an inventory of the foods in your house. Look at the labels. Are they high in sodium? Do you have stacks of potato chips in the cupboards? Is there bacon and sausage in your refrigerator?

You can reduce the salt you eat by cooking your own food and not adding salt when you eat at the table. Canned vegetables, according to their labels, contain an overly high amount of sodium. You can eliminate much of this by rinsing the vegetables before you cook them. This removes much of the salty juices that contribute to the high salt content of the food.

Cut back on the alcohol you drink.

Alcohol lowers your inhibitions and generally, when you are drinking, you are with friends socializing and eating crap food. More than likely the food you eat during these times contains a lot of fat and salt.

If you already have high blood pressure and are taking medications, do not stop these medications until you talk with your doctor.

120318 Several shorter workouts per day may help control pre-hypertension

120318 Several shorter workouts per day may help control pre-hypertension

A small study reported in Medicine and Science in Sports and Exercise found that several shorter exercise periods spaced four hours apart were more beneficial than doing one long session. The participants in the study walked briskly for ten minutes, three times a day with four hours separating each session.

The next day they walked a continuous thirty minutes. This alternating pattern continued throughout the length of the study as did constant around the clock blood pressures monitoring for each person. The results clearly showed that several shorter ten-minute sessions during the day created lower blood pressure readings and fewer high blood pressure spikes throughout the day.

Earlier research has shown that short accumulative sessions of exercise help to control weight, increase bone mineral density, and assist in lowering both blood pressure and blood sugar levels, along with decreasing the cholesterol levels. However, these are not the only beneficial aspects of exercising, there are others.

Exercise releases endorphins; the chemicals that make you feel good and counteract the negative effects of adrenalines brought on by stress. Endorphins work by relaxing the muscles and help to dilate the vessels in the circulatory system.

Further advantages of exercise result in the production of lower levels of stress hormones released into the body, lower increases in heart rate and blood pressure when under stress.

These non-intrusive, short time exercise periods help you to stay more consistent with your exercise compliance over lengthy periods. This means your health should continue to improve over time.

190218 Blood pressure, daily walking and the connection with being overweight

190218 Blood pressure, daily walking and the connection with being overweight

If you are overweight, then daily walking may not dramatically decrease your blood pressure. The healthy benefits that walking has on the blood vessels of a normal weight person may be lost on the overweight individual.

In general, terms this means that your arteries are not widening and the blood flow is not improved with walking, thus your blood pressure may not change to more optimum numbers.

Researchers at the University of Texas Southwestern conducted a study that analyzed over 35,000 Caucasian men and women. Each person in the study had regular checkups that included measurements of their Body Mass Index (BMI), and readings of their systolic blood pressure each visit. Additionally these participants exercised at each visit so their fitness levels could be assessed. The results may give anyone who is overweight a reason to reassess their situation.

The results were published in the American heart journal and they revealed that a normal weight person had an average of 12 mmHg lower systolic blood pressure than one who was obese. The blood pressure of the fittest was only 6 mmHg lower than for those who were least fit. Still, that wasn’t all they found.

After analyzing the blood pressure, BMI, and fitness data of the participants, they found that physical fitness was an important element in lowering blood pressure in those of a normal weight person. However, it was not as effective of a component in those who were overweight. Interestingly enough, many in this overweight group were physically fit yet their blood pressure was still high.

The take-home message here certainly indicates that diet alone may not help lower your blood pressure. The combination of losing weight, by engaging in regular exercise, and calorie counting will need to be in place before you begin to notice the beneficial effects of exercise on lowering your blood pressure.

120218 Blood pressure statistics and exercise suggestions for your information

120218 Blood pressure statistics and exercise suggestions for your information

By Danny M. O’Dell, M.A. CSCS

High blood pressure is the direct cause of thousands of needless deaths a year. Here are just a few of the facts about hypertension.

  • 878,421 people died if cardiovascular disease and stroke in 2000. Or one in CVD for every 313 Americans who died.
  • 90% of 55 year olds will develop hypertension in their lifetime.
  • 50 million Americans have Hypertension, one out or every five of us!
  • The higher the blood pressure the higher the risk of heart attack, heart failure, stroke and kidney disease.
  • In adults over 50 systolic numbers over 140 is an important number to stay below.

Systolic/Diastolic

  • Optimal: under 120 under 80

See a doctor for any of the following:

  • Pre-hypertensive: 120/39-80-89
  • 140-159 or 90-99
  • 160-179 or 100-109
  • 180-209 or 110-119
  • 210 or more 120 or more

Signs of hypertension:

  • Fatigue
  • Confusion
  • Nausea or upset stomach
  • Vision changes or problems
  • Excessive sweating
  • Paleness or redness of the skin
  • Nosebleeds
  • Anxiety or nervousness
  • Palpitations
  • Ringing or buzzing in the ears
  • Impotence
  • Headaches

Stressors

  • Lack of Exercise
  • Smoking

Weight control

  • Diet
  • Alcohol
  • Loud, consistent noises

High blood pressure causes:

  • Death from stroke
  • Coronary events
  • Heart failure

Mitigating measures:

  • Reduce sodium intake
  • Maintain adequate intake of potassium
  • Follow the DASH diet
  • Maintain adequate intake of calcium and magnesium
  • Reduce dietary intake of saturated fats and cholesterol
  • Smoking-cut back or stop
  • Weight control-get within normal range
  • Diet-follow doctors advise
  • Stressors-eliminate or mitigate
  • Alcohol-cut back
  • Loud, consistent noises-protect yourself

DO NOT STOP TAKING YOUR BLOOD PRESSURE MEDICATION UNLESS AND UNTIL YOU CONSULT WITH YOUR DOCTOR

Regular exercise:

  • Slows progression of renal failure
  • Prevents progression to more severe hypertension
  • Reduces all-cause mortality

Exercise methods used to control or reduce high blood pressure:

  • Resistance training
  • Muscular endurance
  • Circuits
  • 100’s
  • Rapid quick sessions
  • W:R of 1:1

Cardio training

  • 5-7 times per week
  • 20-40 minutes per session
  • 40%-70% @ maximum heart rate
  • 5-7 times per week
  • 10 minute bursts
  • Total time-30-45 minutes
  • 40%-70% @ maximum heart rate

“Losing 10 pounds will help remarkably” “If you don’t have time for physical activity, you will find time for illness.” Dr. Edward J. Roccella, coordinator of the National High Blood Pressure Education Program.

220118 Burning off the calories and keeping healthy

220118 Burning off the calories and keeping healthy

Physical activity burns calories. The optimum method of controlling your weight is a combination of good nutrition (see a registered dietitian), and exercise. The question now is what kind of exercise is the most efficient and longest lasting in its effects.

Many people use aerobics to successfully to help control their weight and improve their physical fitness while others use strength training to achieve similar goals.

In each case, physical activity speeds up your metabolism for a few hours afterwards. Of course, how much this materializes depends a great deal on the intensity and duration of the activity. Nonetheless, it happens and at a higher rate than if you did nothing at all.

The best way to keep this higher rate of calorie burning is to strength train. The reason: strength training increases your lean muscle to fat ratio. The higher this ratio is the more your body burns the calories because muscle tissue is more metabolically active than fat tissue.

Strive to strength train 2-4 times a week for a minimum of thirty to fifty minutes at a time. Do your large muscle groups such as the chest, shoulders, legs, and back for 3-5 sets of 8 to twelve repetitions for each exercise. On the off days from strength training, do your aerobic training for fifteen to forty minutes per session.

No matter which method you choose, consult with your doctor beforehand, keep the intensity up, and stick with it.