Thanks for being a loyal reader of the Old Town Crier! Don’t forget to support the fine businesses that advertise within these very pages. Without them, none of this quality material would be possible, and the contributing authors would not be able to share their expertise. With that said, April is an exciting time of year because the weather is getting nicer and the grass is getting greener. I hold faith that most of you have been deligently working on your wellness lifestyle. However, there comes a time when you should pull back on the reigns, take your foot off the accelerator, or just stop to “smell the roses.” (or cherry blossoms in DC) I’m mainly speaking to all those hard-core fitness enthusiasts who constantly workout to the point of no return. Don’t get me wrong, I promote physical activity on most, if not all days of the week. These activities can include leisurely walks, bike rides, roller-blading, or taking the family to a water park. However, structured exercise (in which there are specific, measurable parameters such as intensity, duration, sets and reps) should be performed in moderation to prevent over-training. There are very few personal trainers who will admit that more exercise is not always better. Rest and recovery are probably the most overlooked aspects of any fitness program, even above flexibility. A little bit of R & R is important because you want to prevent needless injuries, burnout or staleness, and avoid the over-training syndrome. Here is a list of symptoms associated with over-training: Performance plateau, followed by decreased strength & endurance Decrease in lean body mass Decreased appetite Less energy & desire to exercise Irritability Interrupted sleep patterns Excessive muscle soreness Increased heart rate at rest and during exercise Without adequate rest, there will…
Welcome back to another edition of “From the Trainer!” Let’s keep the fitness momentum rolling into March with another new exercise called the Single-Arm Dumbbell Press. You might be wondering, “Why use just one dumbbell?” The main reason for only a single DB is to create a balance mismatch which requires your body to automatically activate your spinal and abdominal muscle groups during this exercise. It’s also great for the shoulders, trapezius, rhomboids, and triceps. To start, stand with your feet shoulder-width apart. Hold the DB palm forward and away from the shoulder with your wrist directly above the elbow (Figure 1). This position alone will unconsciously activate “the core”, however, still focus on keeping the abdominals tight while pressing the DB overhead. Notice the finish position (Figure 2) of the DB. The inside edge should be in line with the top of your head. The pressing motion is like an arc pattern, going from wide at the bottom to more narrow at the top toward the midline of your body. The wrist should always stay aligned above your elbow to prevent possible injury to the elbow, shoulder, or even worse, your head! Slowly lower the DB back to the start position by following the arc pattern. Try at least two sets of 12-15 reps per arm. If the DB is in your left hand, your abdominal and spinal muscles will be working harder on your right side because the resistance is uneven along the spine. The opposite arm (uninvolved one) can be relaxed at your side or the hand can be placed on your hip or abdominals. This will remind you to keep them flexed throughout the exercise. Avoid bending or twisting your torso during the press. The single-arm DB Press is a great exercise to include during any…
Spring is in the air and so is the pitter pat of beginning runners hitting the roads and trails across the country. Similar to the masses of new gym goers in January excited by New Year’s resolutions to become fitter, beginning runners often hit the road at the first sign of warmer weather with similar aspirations. Many new runners head out with good intentions and admiral goals, but often find themselves overwhelmed or unenthused with the progress of their new activity. Why is that? Running is often the first choice of new fitness enthusiasts because of the low start-up costs, the fact that you can do it just about anywhere, and there are no long term dues or fees associated with running. Because of the low cost and ease of access, many new runners aren’t prepared mentally or physically for the new demands they’re about to put on their bodies and well as the time investment needed. All good things come in time and running is definitely one of those “good things.” Here are 10 tips to help ensure success with your new adventure into running. Get Fitted: Pay a visit to your local independent running store. Often these smaller stores have more knowledgeable staff than the big box retails stores. Many provide a gait analysis that reveals your foot strike pattern. Knowing this will help in selecting the best shoe for your foot type. Don’t skimp on your shoes. Be prepared to pay $80 to $100 for a good pair of running shoes. Get Technical: Invest a little in some technical fabric running shorts, tops, and socks. Technical fabric can be made of a variety of fibers including natural and synthetic materials. Avoid 100 percent cotton. It tends to retain sweat causing chaffing, irritation, and even blisters. Technical fabrics…
I love a new year. It almost seems like we can start all over, finally become that wonderful, productive, healthy, happy person we’ve always wanted to be. The trouble is, the enthusiasm to make changes, especially with exercise and diet, tends to fade once we realize we can’t change everything overnight. If you want to make lasting changes, there are three things you can do to make your resolutions work all year long: Adjust your attitude, change your lifestyle and come up with a plan for success. If you have the wrong attitude about fitness, you’re already setting yourself up for failure. Most people look at exercise as: Punishment for bad eating An obligation Painful Time consuming Impossible to sustain over a long period of time Boring If any of these sound familiar, how long do you think you’ll stick with your program? Nobody wants to do something painful, boring or obligatory. Before you throw yourself into weight loss, get yourself a more positive attitude about exercise and figure out a new way to look at fitness. Try a different perspective and look at exercise as: A break from a stressful workday A way to boost energy and mood. The only time you’ll have to yourself all day A chance to get totally physical and let your mind rest A chance to reward your body for working so hard A way to improve your quality of life immediately One of the resolutions on every one’s list is weight loss. Remember that losing weight and maintaining that weight loss is a lifetime prospect. You will never stop working to maintain your fitness and weight. So, before you start that same old diet or exercise program, ask yourself this question: Can I sustain this diet for the long term? Is this exercise…
Our bodies are made up of over 70% water and it is involved in almost every aspect of keeping our body’s biological processes running efficiently. Not counting perspiration, it is estimated that as adults we lose about 4% of our total body weight per day in water losses. This means, it is important to replace not only this water, but also the water we lose when participating in activities, especially in the summertime. How do you know how much water you should drink? Experts vary in their recommendations and the exact amount depends upon your body weight, where you live, how much exercise you do per day, and the type of environment in which you are living. But as a general rule, one quick way you can estimate how much you should be drinking is to take your body weight in pounds and divide that number by two. The result is the number of ounces that you should be drinking per day in terms of your water consumption. For example, if you are a lady and weigh 125 pounds/2 = 62.5, you should be aiming for at least 62.5 ounces of water per day. Plain water is generally the best for hydration. Avoid caffeine or alcohol as these can dehydrate you further. However, if you are working out in the heat and or perspiring extensively, then it is important to replenish the electrolytes that your body loses with either an electrolyte supplement or sports drink. Hydration and Heat You need to increase the amount of fluids you drink if you are out in the heat. Plan your water intake before you start working out. Because everyone is different it is difficult to state exact fluid requirements, but as a starting point here are some general guidelines you can use, and…