GREETINGS: It’s been too long since my last newsletter but I have some good stuff to share so let’s get going.
FOOD LOGGING: Last time I urged you to log your food and activity. Logging provides you with insight, discipline and accountability. How’s that going? Is it time to rededicate yourself to having something you can measure? Remember that logging can be as simple as you’d like it to be. Let me know how you are doing.
FREQUENCY OF EXERCISE: Frequency of exercise (four to six times a week) is important for the best cardio benefit and fat loss. A recent study divided exercisers into three groups who respectively worked out less than twice a week, 2-3 times per week, and four or more times per week. All groups lost fat on average but the highest frequency group lost13 pounds. This exercise should be a mixture of strength and cardio.
Strength training is part of the equation. It builds muscle, burns fat and addresses body imbalances by improving balance, flexibility and core strength. And it consumes calories.
The other part of the puzzle is aerobic exercise. Generally we want to alternate aerobic days with strength days. Aerobic work is characterized by
∙ Non stop for at least 12 minutes (in order to get fat burn)
∙ Breathing deeply at about 65-85%MHR
∙ Generally needs to involve big muscles such as thighs and butt.
This aerobic work lowers your resting heart which is good because the less your heart has to work on a constant basis the better. Aerobic work also increases blood volume which improves capillary density, oxygen transport and lung function.
And cardio burns fat. In shorter efforts, the body uses carbs/glycogen as its primary fuel source but at about 12 minutes the body begins to shift to using fat as fuel. The ratio continues to shift towards fat as the duration increases.
There are different strategies for mixing cardio and strength training. Most commonly they are performed on alternate days, but sometimes they can also be combined effectively.
IMPORTANCE OF SLEEP: Rest is important to health and fitness performance and - in the world of rest - sleep is our best friend. The book “Sleep for Success” ( James B. Maas, PhD, Rebecca S. Robbins) suggests that inadequate sleep can result in up to an 8% decline in VO2 max and a 14% reduction in anaerobic power. On the other hand, well rested athletes are typically 20% faster at performing physical tasks than those who are not. During workouts we are stressing soft tissue. The repair of that tissue - resulting in more muscle - takes place best during sleep. Maas and Robbins suggest 7 ½ to 8 ½ hours a night.
Other studies are showing that getting less than six hours of sleep can cause fat gain. Certain hormonal responses don’t occur until after the sixth hour. Recommendations vary from 6-9 hours nightly. More than 9 is also considered problematic.
RECOVERY DRINKS: I am always amused at the sale of expensive exercise recovery drinks which claim to have just the right ratio of ingredients to promote recovery after exercise. Generally speaking those ingredients are available - in the same ratios - in milk. And at a fraction of the price.
Many of these products tout the benefits of whey as a kind of miracle muscle rebuilder. Whey is great at getting to your muscles quickly after a workout but it burns up fast. Casein, on the other hand, also rebuilds muscles but sustains the process longer than whey. Both are important. But most whey drinks contain no casein. And many Casein drinks contain no whey. The ideal is a combination of whey and casein - and a great way to get both together is, yes, milk.
Some studies even suggest that chocolate milk is particularly good as a recovery tool as long as the sugar content is not too high and that it is about 1% fat. So avoid the expensive trendy drinks and just have some milk. But be sure to figure those calories and fat grams into your daily food budget.
While on the subject, the best thing to drink during workouts under an hour is still water. For most workouts, muscles need water more than any of the fancy, and expensive, fluid replacement drinks.
FATTER THAN WE THINK: Several thousand Americans were surveyed to report their weight and height along with their perceived category of weight. Choices were underweight, normal weight, overweight and obese. Their perception of their weight category was then compared to their actual body mass index (BMI) based on their reported actual weight and height.
Result: We think we’re thinner than we are.
∙ 30% of those who were overweight thought they were normal weight.
∙ 70% of those who were obese believed they were just overweight.
Researches noted that a 5-10% weight loss results in significant health benefits regardless of whether a normal BMI is reached. So giving up because the task seems too monumental is a cop out. Start out trying for a 5-10% reduction and then go on from there.
EXERCISE HELPS DEPRESSION: Researchers at the University of Texas at Austin have concluded that just one workout can achieve immediate mood altering results - even for people with serious depression. While depressed people often turn to alcohol, tobacco or over-eating, exercise gets the best results. And low to medium level exercise is enough to gain this effect. A hormone-like substance, Endorphins, are released during exercise and they have a drug-like effect to decrease pain and improve mood. If just one session can get immediate results, then why not make it a habit for even better results?
INDOOR CYCLING CLASS: Come join me at my indoor cycling class at the Y. It’s a new class, held every Friday at 6:10am. Indoor cycling is my first passion. I’ve been teaching indoor cycling for several years now and it is a particular passion of mine due to my background in long distance bike racing. Please come join us.
This is a time of year when indoor classes focus less on base building and more on improving speed, strength and power. Classes should give you options to work on these areas but still give you the option for a base building or recovery ride. My point here is to emphasize that you are in charge of the workout you get in class. You should decide before class starts how you feel that day and what you are capable of doing that day.
Some days you feel good and are ready for a big challenge. Others, not so much. Maybe you went hard the day before, maybe you’ve got a small cold, maybe you’re stressed at work or maybe you are new. Whatever the reason, on some days judgment is more important than dedication. The good thing about Spinning is that a well-designed class should give you the choice. You can either go hard, or back off a bit. It is always your ride.
RESOURCES:
Check out your Y at http://www.ymcahealthylivingcenter.com/
All editions of this newsletter can be viewed as a blog at http://billstrainingandfitnessblog.blogspot.com/
QUOTE: "Today I will do what others won't, so tomorrow I can accomplish what others can't." - Jerry Rice.
Bill Roach
Certified Personal Trainer, National Academy of Sports Medicine
Star 3 Lifetime Certified Spinning Instructor
bill.roach@mchsi.com
