Push (Up) Your Way to A Stronger Future
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March 19, 2008
The answer is C…30%.
If you don’t have time to go to the gym to use weights or the machines or if you hate going to the gym to use weights or machines, or if you just hate to exercise but know you should be doing something to maintain your muscular strength, have I got an exe
rcise for you. Push-ups! Now don’t you go running off screaming that I have lost my mind. Push-ups? The punishment exercise? The military exercise? Why would I ever want to do a push-up? I will tell you why. It’s an all-purpose, universal exercise that requires, no equipment, can be done anywhere (I once did them on an airplane), are cheap, effective, fast…but not necessarily easy (which makes them so effective.)
Most importantly, push-ups are a true measure of one’s strength and fitness. It requires the use of all the muscle groups in the body, chest, back, arms, abdomen, hips and legs. And, recent studies have revealed that the capacity to do a decent push-up can prevent broken bones and perhaps save your life if you should fall.
In a recent article published in the New York Times, Steven G. Estes, a physical education profession and dean of the college of professional studies at Missouri
Western University was quoted, “If you’re going to demonstrate any kind of physical strength and power, that’s the easiest, simples, fastest way to do it.” However, as our nation’s body weight accelerates and our fitness levels diminish at an alarming rate, not many people can do a push up. In a study at East Carolina University researchers administered a push-up test to about 70 students ages 10 to 13 and almost half the boys and three-quarters of the girls didn’t pass.
Push-ups aren’t just for kids. The ability to do more than one with proper form and technique is important for older Americans to stave of the diminishing strength of aging, as noted in the quiz. A group of researchers who studied the biomechanics of aging found that push-ups can help older people withstand falls with less injury. When people fall forward, they reach out to break the fall in a motion that mimics a push-up. In such a case, the wrist is subjected to an impact force to about one’s body weight.
James Ashton-Miller, director of the biomechanics research laboratory at the University of Michigan says, “What so many people really need to do is develop enough strength so they can break a fall safely, without hitting their head on the ground.” And doing push-ups on a regular basis can help.
And while push-ups have traditionally been part of the male exercise province, it is especially important for women to be able to do proper push-ups because they have about 20 percent less muscle than men to start. Based on national averages, a 40-year-old woman should be able to do 16 push-ups and a man the same age should be able to do 27. By the age of 60, those numbers drop to 17 for men and 6 for women. Those numbers are just slightly less than what is required of Army soldiers who are subject to regular push-up test.
If regular push-ups are too hard, start with ball push-ups (see photo above.) Form is very important in executing the proper push-up…here are some tips– keep your abdominals contracted, don’t let your chest sink to the floor, keep your spine straight…and, breath properly: inhale as you lower to the floor, exhale as you push up. And don’t forget to smile, you’re doing something great for your health and your life.
Staying Fit Is a Walk in the Park
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Written by:
Judith Sherman-Wolin
Posted:
If you answered “A”…93, you are correct.
Since moving to Manhattan three weeks ago from Los Angeles I, myself, have been gymless. This is not to say that I have been indolent. Fortunately I have been able to use a friend’s gym for thrice weekly-heavy lifting, but even better than that there is this amazing place to workout right smack in the middle of the city called: Central Park. Everyday since living here, I have walked through the park, up to the reservoir (which has a 1.58 mile track) and back to my apartment logging in around 4 miles. The draw of Central Park is that it offers most everything a good gym could offer you: variety (you can never be bored running through this astonishingly beautiful terrain); economical (it’s free); convenience; environment and plenty of energy to keep you stimulated as you get in your cardio workout. Every morning I see all sorts of exercisers in the Park, some doing push-ups against the benches, groups practicing T’ai Chi, joggers, runners, walkers, cyclists.
The point is, non-traditional workout venues are as valid as commercial gym settings in which to stay fit and healthy. All it requires is a little imagination and a hardy dose of commitment. For instance, in the dead of winter or in searing heat, you can walk around an indoor mall—heated in the winter, air conditioned in the summer (and you don’t have to foot the AC bills.) Don’t have a babysitter, stroll the baby along as you do laps in the mall.
While on vacation find a local, beautiful park, walk to the museums, cafes, sites or shops. When you walk through a city rather than drive through it, you experience all sorts of intimate nuances you’d otherwise miss. You’re in the mix, so not only your senses get a workout, so do your legs and heart (not to mention the calories burned, always a bonus as we tend to get lax in our eating and drinking habits, because, “Hey, we’re on vacation.) No time to get to a gym or too busy at work to workout, workout at work. You can do heel raises, leg curls, leg extensions all at your desk. Other out-of-gym exercises include: wall sits, push-ups, floor triceps dips, isometric ab contractions and seated-at-your desk stretches which reduce stress, relieve tension and eliminate stiff joints.
Eventually I will join a gym, mainly because I am a gym-rat by nature and ultimately weather conditions will limit my ability to workout in my Central Park Gym on a daily basis. (Read blog dated July 23, 2007.) And I believe commercial gyms offer you a great deal of value, providing you go more than 93 days a year. I will look for a place that offers the same qualities as my Central Park experience: variety (of equipment); suitably priced; convenience; a nice environment and high energy. But while it is still sunny and not too cold for a Southern California girl to venture out at 6:45 AM…my workouts are a walk in the park.
To learn more about the history of New York’s Central Park and its activities log onto: www.centralpark.com
Water, Water Everywhere…But Are You Drinking Enough?
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Written by:
Judith Sherman-Wolin
If you answered “C” you are correct. Water is your body’s primary chemical component, making up approximately 65% of your composition. You can survive weeks without food, but deprived of water, you will expire within a matter of days. Most every system in your body depends on water to function smoothly and maintain proper homeostasis.It is the pivotal element in helping to:
- Regulate your body temperature
- Moisten your tissues such as in the mouth eyes and nose
- Lubricate your joints
- Protect your organs and tissues
- Lessen the burden on your kidneys and liver by flushing out waste products
- Carry nutrients and oxygen to your cells
- Help dissolve minerals and other nutrients to make them accessible
- Help prevent constipation
How Much Fluid Do You Need?
Generally speaking, you need enough fluid to insure your body does not become dehydrated and that you do not become overly thirsty. The Institute of Medicine advises that men should consume roughly 3.0 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups of total beverages a day. In addition to water, some of the foods you eat provide you with about 20 percent of your total water intake while the remaining 80 percent comes from water and beverages of all kinds. Some fruits and vegetables, such as cucumbers and watermelon, are nearly 100 percent water by weight. In addition to pure water, beverages such as milk and juice are also comprised mostly of water. And yes, even beer, wine and caffeinated beverages such as coffee, tea and soda can contribute, but these are not always the most effective nor calorie-wise choices for hydration. How much water your body requires depends on the following: whether you are a man or a woman (men usually require more water than women), amount of physical activity you are doing, your age and the weather environmental conditions in which you reside. During exercise, an extra 1 or 2 cups of water should be adequate for short bouts. But if you are participating in an intense exercise mode lasting over an hour, you should probably be consuming about 2 to 3 cups of fluid an hour. If it is hot or you perspire a great deal, a sports drink is a good choice to replace lost electrolytes (the minerals in your body such as sodium, potassium, and calcium).
Some of the physiological signs you might be dehydrated include:
- Mild to excessive thirst
- Fatigue
- Headache
- Dry mouth
- Little or no urination
- Muscle weakness
- Dizziness
- Lightheadedness.
A good way to measure if you are adequately hydrated is by the color of your urine. It should be light yellow, the color of lemonade. If it appears more the color of apple juice, that is an indicator that you could be under hydrated. Other factors you need to take into consideration to maintain adequate hydration are the duration and intensity of your exercise, environment, altitude and health status. Also, as you age, your thirst mechanism diminishes so being thirsty is not a reliable indicator for when you need to hydrate. Can You Drink too Much Water? It is possible to drink too much which can result in a condition called hyponatremia (low sodium in the blood), which is when your kidneys are unable to excrete the excess water and the electrolyte content of the blood is diluted. Occasionally endurance athletes, such as marathon runners or long-distance cyclists might suffer from hyponatremia, but for the average person consuming a normal diet, this does not present any serious threat. Cheers!
Experts Release New Physical Activity Guidelines for Adults
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Written by:
Judith Sherman-Wolin, ACSM H/FI, NSCA-CPT
Posted:
According to new exercise guidelines just released from the American Heart Association (AHA) and the American College Sports of Medicine (ACSM), healthy adults should participate in moderately intense exercise for at least 30 minutes five days a week or vigorous exercise for at least 20 minutes three days a week. These new guidelines issued last week from the AMA and ACSM update the 12-year old government-sponsored position paper on physical activity for adults prepared from studies by the ACSM and the Centers for Disease Control and Prevention. The 1995 recommendations had stated, “Every U.S. adult should accumulate 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week.” The new guidelines are in response to the growing health and obesity crises facing our increasingly sedentary nation resulting in chronic metabolic and life-threatening diseases.
How Can I Measure My Exercise Intensity?
Moderately intense exercise such as brisk walking, light jogging, cycling, and swimming are exercise modes that raise your heart rate to between 60-79 percent of your maximum heart rate. The formula for calculating your maximum heart rate (MHR) is based on your age:
220 Minus Your Age
Vigorous exercise, like running and jogging, increase your heart rate to above 80 percent.
What Should I Be Doing for My Muscular Strength?
The new guidelines also call for adults to engage in weightlifting exercises for muscle maintenance and strength with eight to 10 different exercises on two nonconsecutive days a week. When I write exercise prescriptions for my clients I focus on the seven major muscle groups for strength training:
- Quads (front of the legs)
- Hamstrings (back of the legs)
- Chest
- Back
- Biceps (front of arms)
- Triceps (back of arms)
- Shoulders
Before beginning an exercise program, changing or increasing your current one, speak to your physician. If you have any concerns about what you are doing or specific questions on an appropriate exercise prescription to meet your personal health and fitness needs, consult a certified health fitness educator. You can find one in your area by going to www.acsm.org or http://www.nsca-lift.org/trainers/locator/. You can also pick up my two books, “Smart Girls Do Dumbbells” and “Muscle Your Way through Menopause and Beyond” go to: ww.smartgirlsdodumbbells.com and you’ll find book links! Or email me directly at: judith@smartgirlsdodumbbells.com
A New York State of Fitness
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Written by:
Judith Sherman-Wolin
Posted July 23, 2007
I just returned from New York City where one not so beautiful-morning I decided to take a run around the always-beautiful reservoir in Central Park. I could see from the window of the 30th floor of the apartment I was staying in a thick and ominous cloud cover hovering threateningly over the lush canvas of treetops of the park, but, hey, I am a hardy girl and I wanted to, needed to enjoy a nice run in the park as part of my New York experience. By 6:15 AM I was optimistically jogging down Madison Avenue heading up to 85th to enter the park. I felt pellets of rain glancing off the top of my head (I was not wearing my beloved Red Sox cap) and the drizzle was rapidly escalating into a light but steady rain. I was about to turn back but as I approached 5th Avenue, I noticed a slew of other joggers, runners and cyclists all eagerly engaged in their aerobic pursuits without the least bit of concern for the marginal weather conditions. Unwilling to classify myself as a California wimp, I entered the jogging path along with a not insignificant number of other seemingly stalwart souls and proceeded to follow the designated protocol of running counterclockwise around the reservoir. (There are signs posted periodically along the track declaring counterclockwise was the “only” acceptable way to traverse the loop).
I had run for what felt like half a mile in the ever-increasing rain, when suddenly thunder clapped and lightening flashed and I was caught in the middle of a torrential downpour. I was carrying my ipod and my cell phone which I kept trying to protect from the rain because I had the uneasy feeling it was not going survive the dramatic lashing of water now cascading from the sky with increasing ferocity. To turn back around would not only be admitting defeat, but also suggest a breach of decorum. And all I kept muttering to myself, as I wiped the rain from eyes and struggled hopelessly to keep my sopping wet bangs from blocking my vision, is “keep going (counterclockwise)” and “run as fast as you can to get back to where you began.”
After what felt like another mile or so (the circumference of the reservoir is 1.6 miles) I saw a man tucked under his umbrella waiting patiently, I presume for the rain to cease so he could proceed with his run under more sensible weather conditions. I asked him if I was on the West Side of the park and he said no I was on the East Side and asked him what street I was at and he said 91st Street.
What had already felt like an exhausting 2 mile run, had, in fact, turned into being about 6 New York City blocks.
As I made my way back to Madison and 76th Street, rain continuing to gush from the sky like a fire hydrant split open by a hatchet, I laughed at the expression, “She weighs a hundred pounds soaking wet.” My normally light exercise clothes now felt as if I was trudging forward ensconced in a suit of armor. A man sheltered in the doorway of a Madison Avenue bakery shop made the strikingly keen observation, “Hey, looks like ya got caught in the rain.”
When I returned to the apartment, I was soaked, (not cold, it was73 degrees by 7:30 that morning) my phone was busted from the rain, my clothes where spattered with mud and dirt from the park and the streets, my $110 running shoes were filled with at least 3 teaspoons of water each and yet, I felt oddly exhilarated.
I thought about how exercise stimulates feelings of euphoria and wanted to share some of the latest findings about why this is the case.
According to research just published in the International Journal of Neuropsychopharmacology, exercise stimulates the growth of new brain cells and these new cells could be the reason why exercise evokes mood improvement and lessens depressive symptoms and makes you happier.
Other studies have shown physical exercise has antidepressant effects, but this particular study explains exactly how it works. Conducted at the Karolinska Institute in Sweden by Astrid Bjornebekk and her colleagues, the team studied depressed rats (maybe they haven’t seen the summer blockbuster, Ratatouille) and a second group of control rats. For 30 days, some of the rats had free access to running wheels and the others did not. To measure if running had helped lift the mood of the depressed rats, the scientists used a standard testing mode: swimming. The happier rats swam actively about while the down-in-the-dump rats barely moved at all.
Bjornebekk reported that, “In the depressed rats, running had an antidepressant-like effect.” She reported, “the once-slothful rodents spent much more time in active swimming compared with the non-running depressed rats. The researchers then studied the hippocampus region of the brain and found the neurons had increased significantly in the depressed rats after their exercise. In humans, past studies have found that the hippocampus shrinks in depressed individuals, a phenomenon thought to cause some of the mental problems often linked with depression.
According to the research, running had a similar effect as common antidepressants called selective serotonin reuptake inhibitors (SSRIs) on mood improvement and reduction of depressive symptoms.
For those of you who can’t or don’t like to run, you can achieve the same anti-depressant benefits from endurance walking, biking and swimming all of which enable you to achieve the same mood-elevating results.
As for my run in Central Park…yes, my phone was trashed, my shoes are still damp, my hair recovered nicely, my ipod survived (thank goodness) but more importantly, it’s what makes being in New York a one-of-a-kind experience!
More Good News About Kisses (And You Heard It Here First!)
Filed Under Judith's Recommended "Must Reads" | Leave a Comment
Check out my blog from May 2….the one in which I wrote about the potential health benefits of dark chocolate and why I thought Hershey kisses were a heart healthy choice…well, I am not alone. The latest research findings published in the July 4 edition of the Journal of the American Heart Association echoes exactly what I already told you!
Click on the link below and enjoy!
A Bite of Chocolate a Day May Keep Blood Pressure at Bay
http://health.yahoo.com/news/177031
The A,B,Cs of Vitamin D
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Written by: Judith Sherman-Wolin, ACSM H/FI, NSCA-CPT
Posted: June 13, 2007
There’s an emerging celebrity in the world of nutritional supplementation, perhaps you’ve heard? If not, I will fill you in on some of the truth and the most recent gossip surrounding Vitamin D…a rising health superstar (because I’m pretty sure you won’t see it featured on the E Entertainment Channel…Vitamin “D”…the True “E” Hollywood Story!) Nonetheless, in the past year or so, an onslaught of new research and clinical studies have suggested Vitamin D might be the answer for everything from cutting cancer risks in women to preventing falls in the elderly and improved quality of life for those suffering from Alzheimer’s Disease.
What is Vitamin D?
Vitamin D is composed of the elements carbon, hydrogen and oxygen and is classified as a fat-soluble vitamin. The other fat soluble vitamins are A, E and K. They are classified as fat soluble because they are dissolved in the fat and oil in foods. Vitamin D is stored primarily in the liver and in fat cells of adipose tissue, mainly the subcutaneous tissues (the layer of fat immediately beneath the skin’s surface). One of the important aspects of the fat-soluble vitamins is that they are stored in the tissues for a relatively long time because there is no mechanism for them to leave the body other than as by-products of their eventual breakdown. For this reason, it has often been suggested there is no need for daily ingestion of these vitamins.
The other classification of vitamins are water-soluble, including Vitamin C and the B complex because they are transported throughout the watery medium of the body and therefore are not stored in the tissue for any length of time as they are normally voided in urine and not reabsorbed by the kidneys.
The Controversy Surrounding Vitamin D
Sure, you thought only celebutants like Paris Hilton could be the center of a media brouhaha! Not true. Even something as prosaic as a nutritional supplement can cause quite a tempest in today’s health conscious society. (Although I’m pretty certain you’ll never find Vitamin D sentenced to spending any time behind bars from driving with a suspended license. The most that could probably happen is that D might call A or K a “fatty” and create bad feelings in the vitamin world.) The issue at hand is just how much supplemental Vitamin D should we be taking and what health benefits can we seriously expect to achieve? One recent study conduced at a nursing home in Boston found that the residents who took a daily dose of 800 international units (IU) for five months were less likely to fall then those who took either lower amounts or none at all.A report published just last Friday concluded large doses of vitamin D may reduce the risk of cancer in women. The four-year studied involved nearly 1,200 women over the age of 55 in rural Nebraska. Women who took calcium and a dose of vitamin D almost three times the U.S. government’s recommended daily intake for middle-aged adults saw a 60 percent lower incidence of all cancers than women not taking the vitamin, the study found. Conducted by researchers at the Creighton University School of Medicine in Omaha, Nebraska, the study was published in the American Journal of Clinical Nutrition. Joan Lappe, a Creighton professor of medicine who led the study, said vitamin D may be an effective way to guard against cancer but many people worldwide do not get enough of it. The American Cancer Society reacted cautiously, calling it a small study. Only 50 of the 1,179 women developed cancer, making broad conclusions difficult, said Dr. Michael Thun, who heads epidemiological research for the society. Thun said another weakness was that the researchers initially did not set out to examine the effect of vitamin D on cancer, but on bone health in post-menopausal women.“The results are provocative,” Thun agreed, but not sufficient for the society to recommend people take vitamin D supplements to ward off cancer.
A number of studies have found protective properties from higher intake of vitamin D including reducing the risk of multiple sclerosis and other medical conditions such as osteoporosis, gum disease, diabetes and arthritis.
The other side of the story, as I mentioned earlier, is that because vitamin D is a fat-soluble vitamin and stored in the liver and tissue for a relatively long period of time, taken in excess it can be toxic and might result in kidney damage, vomiting, diarrhea and loss of weight. Nevertheless, Vitamin D is essential to maintain normal blood levels of calcium and phosphorus. It helps promote calcium absorption to help prevent bone loss. Without D, bones can become thin, brittle and misshapen resulting in rickets in children and osteomalacia in adults.
Sources of Vitamin D.
Many of today’s foods are fortified with Vitamin D, such as milk, some yogurts and ready-to-eat breakfast cereals and maybe even some orange juices. Other food sources rich in vitamin D are:
- Cod Liver oil (I’m sure we’ll all be eagerly downing that like a Bud at a ball game)
- Salmon
- Mackerel
- Tuna Fish (canned in oil)
- Sardines, canned in oil
- Margarine (fortified)
- Egg, (vitamin is found in the egg yolk)
- Cooked liver or beef
The other equally important source of Vitamin D comes from ol’ sol. Sunshine is a significant source of vitamin D because UV rays from sunlight trigger vitamin D synthesis in the skin. For this reason, season, geographic latitude, time of day, cloud cover, smog and sunscreen all affect UV ray exposure and vitamin D synthesis in the skin. For example sunlight exposure from November through February in Boston is insufficient to produce significant vitamin D synthesis in the skin. Ten to fifteen minutes of sun exposure to the skin not covered by sun block or clothing at least two times per week is adequate time for Vitamin D to synthesize. The safest hours to expose your unprotected skin to the sun is before 10AM and after 2 PM in most areas. However, you must be very cautious exposing your unprotected skin to sun if you have been treated for and are susceptible to skin cancers. Again, this is something to discuss with your physician.
When Can Vitamin D Deficiency Occur?
Nutrient deficiencies are usually the result of dietary inadequacy, impaired absorption and utilization, increased requirements or increased excretion (loss). A vitamin D deficiency can occur most commonly due to the following:
- When usual intake is below recommended levels
- When there is limited exposure to sunlight
- When the kidney cannot convert vitamin D to its active hormone form
- When someone cannot adequately absorb vitamin D from the digestive tract.
How Much Vitamin D Should You Be Taking?
If you have any questions on the amount of Vitamin D should be taking in relation to your general health or for special health needs or considerations, you should consult your physician. Generally speaking, however, according to the FDA the Daily Value (DV) for healthy adults between the ages of 19 to 50 is 200 IU (international units) or 5 µg (micrograms) per day. From the ages of 51 to 70, 400 IU or 10 µg/day and after 71 600 IU or 15 µg/day. The best protocol, as with all health issues and concerns, when there’s just not enough conclusive scientific or clinical evidence, is to error on the side of caution and follow the advice of Confucius, though not medical, always sound: “To go beyond is as wrong as to fall short.”
It’s All You’ll Ever “Knee’d” to Know!
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Judith Sherman-Wolin, ACSM H/FI, NSCA-CPT
Posted: May 28,2007
In the past few months, I have had some friends who’ve suffered from chronic and painful knee problems. One, a lifelong tennis player, after years of enduring knee problems, finally had knee surgery to repair a meniscus tear (see Bones and Cartilage below to learn what the meniscus is) with the hopes of being back on the court in less than 8 weeks. Another, an avid golfer and recreational runner, woke up one morning in terrible knee pain without really knowing the reason why. So, I thought I’d focus this article on the ever complicated and fascinating knee joint.
How Common Are Knee Problems? What Causes Them?
According to the Academy of Orthopedic Surgeons, more than 4.1 million people seek medical care each year for a knee problem. Some knee problems result from wear of parts of the knee, such as occurs in osteoarthritis. Other problems result from injury, such as a blow to the knee or sudden movements that strain the knee beyond its normal range of movement.
What Are the Major Structures of the Knee? What Do They Do?
The knee joint works like a hinge to bend and straighten the lower leg. It permits you to sit, stand, and pivot.
Bones and Cartilage
The knee joint is the junction of three bones—the femur (thigh bone or upper leg bone), the tibia (shin bone or larger bone of the lower leg), and the patella (kneecap). The patella is about 2 to 3 inches wide and 3 to 4 inches long. It sits over the other bones at the front of the knee joint and slides when the leg moves. It protects the knee and gives leverage to muscles. The ends of the three bones in the knee joint are covered with articular cartilage, a tough, elastic material that helps absorb shock and allows the knee joint to move smoothly. Separating the bones of the knee are pads of connective tissue called menisci, which are divided into two crescent-shaped discs positioned between the tibia and femur on the outer and inner sides of each knee. The two menisci in each knee act as shock absorbers, cushioning the lower part of the leg from the weight of the rest of the body, as well as enhancing stability.
Muscles
There are two groups of muscles at the knee. The quadriceps muscle comprises four muscles on the front of the thigh that work to straighten the leg from a bent position. The hamstring muscles, which bend the leg at the knee, run along the back of the thigh from the hip to just below the knee Ligaments are strong, elastic bands of tissue that connect bone to bone. They provide strength and stability to the joint. Four ligaments connect the femur and tibia:
The medial collateral ligament (MCL) provides stability to the inner (medial) aspect of the knee.
The lateral collateral ligament (LCL) provides stability to the outer (lateral) aspect of the knee.
The anterior cruciate ligament (ACL), in the center of the knee, limits rotation and the forward movement of the tibia.
The posterior cruciate ligament (PCL), also in the center of the knee, limits backward movement of the tibia.
Other ligaments are part of the knee capsule, which is a protective, fiber-like structure that wraps around the knee joint. Inside the capsule, the joint is lined with a thin, soft tissue, called synovium.
Tendons
Tendons are tough cords of tissue that connect muscle to bone. In the knee, the quadriceps tendon connects the quadriceps muscle to the patella and provides power to extend the leg. The patellar tendon connects the patella to the tibia. Technically, it is a ligament, but it is commonly called a tendon.
How Can People Prevent Knee Problems?
Some knee problems, such as those resulting from an accident, cannot be foreseen or prevented. However, a person can prevent many knee problems by following these suggestions:
First warm up by walking or riding a stationary bicycle, then do stretches before exercising and especially after participating in sports. Stretching the muscles in the front of the thigh (quadriceps) and back of the thigh (hamstrings) reduces tension on the tendons and relieves pressure on the knee during activity. Strengthen the leg muscles by doing specific exercises (for example, by walking up stairs or hills, or by riding a stationary bicycle). A supervised workout with weights is another pathway to strengthening leg muscles that benefit the knee. Below are two exercises to help you protect and strengthen the muscles surrounding your knee joint. Avoid sudden changes in the intensity of exercise. Increase the force or duration of activity gradually. Wear shoes that both fit properly and are in good condition to help maintain balance and leg alignment when walking or running. Knee problems may be caused by flat feet or overpronated feet (feet that roll inward). People can often reduce some these problems by wearing special shoe inserts (orthotics). Maintain an appropriate body weight to reduce stress on the knee. Obesity increases the risk of degenerative (wearing) conditions such as osteoarthritis of the knee.
Two Must-Do Exercises to Help Protect and Strengthen Your Knee Joint.
Leg Extensions
This is a great exercise you can do at the gym but also at home, in the office or even while traveling. If you are not at the gym or using a workout bench, sit in a firm chair or on a piano bench. If you have ankle weights, strap them around your ankles so they fit snuggly and won’t shift as you extend your leg. If not, do these exercises without weights. If the chair or bench you are sitting on doesn’t have a back, sit up tall and straight, and contract the abdominals to help stabilize your trunk. It is fine to hold onto the side of the chair to give your body extra stability. Lift one leg up, extend it so it is straight out in front of you while keeping a slight bend at the knee when it is parallel to the ground. Slowly return your leg to starting position but do not let your foot rest on the ground even for a moment, go immediately into your next repetition. Do one set and switch to the other leg.
Exercise Prescription: Do 3 sets 15 repetitions two or three times weekly.
Hamstring Curls
Strap the weights securely around your ankles. Place your hands against a wall or hold onto a ballet bar, counter or the edge of a sturdy table. Your body should be at a slight angle, leaning forward. Contract your abdominals. Bring one foot off the floor, that is the start position. From there, bring your foot up and back toward your buttocks squeezing the back muscles of the leg as you do. As you bring your foot down to starting position, do so slowly and feel the lengthening of the muscles. Do one set and switch to the other leg.
Exercise Prescription: Do 3 sets 15 repetitions two or three times weekly
Kisses–Can They Be a Healthy Treat for Your Heart?
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Posted May 2, 2007
Written by:
Judith Sherman-Wolin, ACSM H/FI, NSCA-CPT
Apparently so, especially if they’re re those dark chocolate ones wrapped in bright bits of purple tinfoil with the Hershey label peeking out at the apex like a little flag. You know the ones I am talking about.
According to a recent study conduced at the Yale Prevention Research Center, dark chocolate improves the function of blood vessels. The results of the study were presented recently at the annual meeting of the American College of Cardiology, supporting mounting scientific evidence of the health benefits of dark chocolate. Dr. Valentine (now there’s a first name that’s ironically apropos) Yanchou Njike, one of the co-investigators, reported, “In this sample of healthy adults, dark chocolate ingested over a short period of time was shown to significantly improve blood vessel function.”
The trial included 45 study subjects and lasted six weeks. Everyday the volunteers were given 8 ounces (227) grams of cocoa without sugar, cocoa with sugar or a placebo.
Then, using high-frequency ultrasound before and after daily cocoa or placebo consumption, the investigators measured the upper arm artery’s ability to relax and expand known as flow mediated dilation (FMD). Of the 39 subjects who finished the study, the FMD improved by 2.4 percent among those who had the cocoa without sugar and 1.5 percent among those who had it with sugar. However, blood flow dropped 0.8 percent in the placebo group.
It is the flavonoids in dark chocolate that seem to promote the heart health benefits. Flavonoids are a class of water-soluble pigments that are found in many plants. A few thousand different flavonoids have been identified so far. While not labeled as essential nutrients, many of these compounds serve as antioxidants or play other important roles in maintaining the health of your body.
Dr. Njike was quick to point out that people shouldn’t rush to overload their diets with chocolate high in calories but it is certainly important to study further how dark chocolate and other flavonoid-rich foods might offer cardiovascular benefits.
As this study echoes a growing body of evidence supporting the cardiovascular benefits of dark chocolate, it seems a prudent addition to a heart-healthy diet to consume a little bit of dark chocolate everyday. For example, one of my favorites is Hershey’s dark chocolate Candy Kisses. One Kiss has 25 calories, so 4 Kisses amount to 100 calories. If you’re on a strict weight-loss diet, maybe give up some other foods to include a sweet treat that is satisfying and might also have cardiovascular benefits. Seems like a good trade off to me!
And of course, one of the most important interventions to maintain heart health is regular and consistent cardiovascular workouts. Walking, jogging, swimming, biking, stair steppers, elliptical machines and running all qualify. Your minimum should be 30 minutes of uninterrupted cardio-based exercise bouts on all or most days of the week. You’ll be burning off any extra “Kisses” calories so providing you maintain the rest of your diet, you won’t even have to worry about weight gain.
And as for those other “kisses”—you know which ones I am talking about, no question that they’re also good, even great for your heart (but in a different way!). Pleasurable and delicious in their own sweet way, calories per kiss—0. I can’t think of a better calorie-free treat!
So enjoy kisses—both types–and do something healthy for your heart and happy for your soul today!
Baseball and Tango…Is There a Link?
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by
Judith Sherman-Wolin, ACSM H/FI, NSCA-CPT
Posted April 19, 2007
You bet, and I found it! I have a passion for both the Boston Red Sox and improving my boleos (a beautiful but tricky whip-like motion of the leg in Argentine tango). I am leaving for Boston this morning to go to the opening series between the Red Sox (www.redsox.com) and the New York Yankees (no link necessary!) at venerable Fenway Park (see photo: that’s me at the scoreboard at Fenway) and was wondering if it were possible to find a tango class or dance during my visit. I did a search on the internet and Bingo! much to my delight, two of my favorite teachers are holding a tango workshop in the Boston area this very weekend! The link for me was the Boston Tango Society: www.bostontango.org. (If you’re traveling to Los Angeles or Las Vegas and you dance tango or want to learn how, go to www.tangoafficionado.com.) One of the beauties of the internet is that today, no matter where you travel throughout the world, you can still maintain your physical activities and find resources for your passions…even if they are as disparate as baseball and tango.
Travel Fitness
The very first items I throw into my suitcase whenever and wherever I travel are: my running shoes, my tango shoes and my ipod. Cannot live without those three items. I may not always find a place to tango but I can always find a place to walk. Even though most hotels these days have fitness centers, I would much rather “walk a city,” which serves two purposes: I get my cardio workout and, at the same time, I get to explore the little nooks an crannies of the city I am visiting on a much more intimate level than I would, say through the window of a taxi cab, bus or car. On one level or another most treadmills, gyms and fitness centers are pretty much the same…but each city has its own unique charm and glory. So walk it!
Your Hotel Room Is A Mini Gym
If your hotel does not have a fitness center, or even if it does and your schedule is tight and you don’t have time to visit it, here are some exercises that will keep you on your fitness track while traveling:
Floor or Wall Pushups
Standing or Seated Leg Extensions
Standing Curls
Ab Crunches
Ab Cycle Rotations
Knee to chest Hamstring Stretch
Spinal Twist Stretch for low back
If your hotel doesn’t have a fitness center and you want a more vigorous workout, go onto the internet and find a commercial gym or recreational facility near where you’re staying. Most fitness clubs, even the most elite, have day passes ranging from $10 to $25. Another good source is the local YMCA. Here is the link: www.ymca.net You just plug in the zip code of where you’re going to be visiting and up comes all the YMCAs in that area.
Happy and Healthful Travels…and GO SOX!
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