The Fit List : Jay Blahnik

Escape injury with 5 simple steps

fitlist — Tue, 01 Apr 2008 19:33:00 GMT

By Jay Blahnik

The surest way to experience a setback in your exercise program is to get injured. When you have a sprain, strain or other injury, it is hard to work out at the same intensity as you normally do, and of course, sometimes you can’t work out at all. This can cause you to lose fitness, gain weight or both -- and that’s not only frustrating but very unmotivating as well.

There are two types of injuries: acute and chronic. Acute injuries occur suddenly and are often a result of an unexpected take-off, landing or abrupt movement during an activity or sport. Some examples of acute injuries include a sprained ankle, strained back or broken arm. Chronic injuries, such as persistent knee pain or aching lower back, are usually the result of overuse, overtraining or repeated improper execution of an exercise or movement.

These five simple steps can help you reduce the risk of both types of injuries:

*Warm up properly – Always start by doing an easier version of whatever exercises or movements you are about to do. For example, if you are going for a run, you should walk for a few minutes, then go for a slow jog and finally a run. If you are lifting weights, start each exercise by lifting a lighter weight than you intend to finish with. If you are going to play soccer, spend some time running the field and kicking the ball before jumping immediately into the game.

*Progress at a reasonable rate – Try not to increase the intensity or duration of an exercise by more than 10 percent to 15 percent of what you are used to in any one exercise session. For instance, if you are training for a longer run and you can easily run 30 minutes now, you should not run too much farther than 33 to 35 minutes on future extended runs until the longer time feels comfortable. Or, if you currently lift 30 pounds doing biceps curls, you should not increase the weight by much more than 3 to 5 pounds, until the heavier weight begins to feel easier.

*Monitor fatigue – If you become tired or sore during an exercise session or sporting event, it is a good idea to slow down, take a break or stop. Many injuries occur when the exerciser or athlete is simply too tired to keep good form or attention to the activity. So if you are playing basketball but are noticing that your jumping, running and shooting is getting more and more difficult, it is much more likely you will sprain your ankle or fall during the game. Take a time-out until you get your energy back, and your chances of getting hurt will be reduced. ...(read more)

The ins and outs of breathing during exercise

fitlist — Tue, 18 Mar 2008 22:36:00 GMT

By Jay Blahnik

There is a lot of discussion about the correct way to breathe during exercise. While there is limited research on the topic, most experts agree your breathing patterns during exercise should change depending on what activity you are doing.

Why does it really matter? Proper breathing during exercise helps in a few important ways. It makes cardiovascular training more efficient, helps with power and stability during strength and endurance training, and it fosters relaxation during mind/body and flexibility training.

Here are the ins and outs of breathing during exercise:

Cardio training -- When doing cardio training, such as running, cycling or swimming, it is important to remember that breathing and the cadence of the cardio activity may not always be in sync. For example, when cycling up a hill, you may be pedaling a bit slower, but your breathing rate may be high.

The most important thing is to avoid shallow breathing during cardio training whenever possible. Shallow breathing is an indicator that you are either working too hard or have not established a good breathing pattern for the activity you are doing. Try taking stronger, deeper breaths during cardio training (without any feeling of holding your breath), and establish an inhale/exhale pattern that feels comfortable for you. For example, many runners will inhale once during three foot strikes in a row (right, left, right), and then exhale once during the next two foot strikes (left, right).

Strength/endurance training -- When doing strength or resistance training, such as weight lifting, you should generally exhale on the exertion (or most difficult part of the exercise) and inhale on the recovery (easiest part of the exercise). For example, when doing a crunch, you should exhale when you lift your shoulders off the ground, and inhale when you lower your shoulders to the ground.

Another example of this breathing pattern can be found in many Pilates classes. Instructors will often encourage their students to think “inhaling on the preparation for the move,” and “exhaling on the execution of the move.” ...(read more)

Not motivated to move? Get competitive!

fitlist — Tue, 05 Feb 2008 21:48:00 GMT

By Jay Blahnik

It is tough to stay motivated to exercise week after week. Even if you love to work out, it is easy to get stuck in a rut, lose steam or fall behind on your fitness goals.

One of the best ways to re-energize yourself and amp up your motivation is to trigger your competitive spirit. You might be scared by the thought of competition, but don't worry. Adding a competitive element to your workout routine doesn't mean you have to be a world-class athlete or have an aggressive spirit to win. And you'll be amazed at how effective it can be in helping you get results, regardless of your fitness level or athletic ability.

Here are some easy ways to build competition into your program:

*Train for a race. Sign up for a local or regional event that is coming up in the months ahead. Whether it is a 5K, 10K, cycling event, swimming competition or triathlon, having something to train for will definitely keep you more focused. You don't have to train to win, just train to finish. To make it more fun, pick an event that is out of town from where you live, and do it with a friend. You can make the event part of a weekend getaway that you can also use to reward yourself for your hard work in preparing for the event. Almost every race includes people who are just doing it for fun, and you will likely be surrounded by all ability levels. This will ensure that you can be motivated by others who are at your pace. And the feeling of accomplishment when you finish is second to none.

*Challenge a friend. Buddy up with someone and hold each other accountable for your own individual goals. Then set a date in time when you both should accomplish the goal or create a way to decide a "winner." For example, you could challenge each other to walk 1 mile a day for 30 days and celebrate together when you both hit the goal. Or, challenge each other to see who can do the most minutes on the elliptical trainer for the next two weeks and whoever "loses" buys the other person lunch. The minute you create a challenge (even if the focus is not to win, but to reach a goal together), it becomes immediately more motivating to stick to it. You won't believe how much more accountable you will be when you know someone else is right on your heels! ...(read more)

Keep it cool on the slopes

fitlist — Tue, 01 Jan 2008 17:36:00 GMT

By Jay Blahnik

If you ski or snowboard, this is a great time of year for you! For fans of these winter sports, nothing is better than feeling the cold wind across your face and seeing the white snow under your feet.

But don’t let your enthusiasm backfire. Take these precautions to stay comfortable and safe on the slopes:

1. Warm-up.
It’s cold out there and so are your muscles, so take a few easy runs down the mountain before working your way up to greater challenges.

2. Keep moving.

Don’t stand still in long lift lines. Keep your body warm with a shuffle movement if you are on skis, or squats if you are snowboarding.

3. Hit your peak at the right time.
Save your most aggressive runs for the middle of the day when you are warm and not too tired. The risk of injury is greater when you are fatigued.

4. Stay hydrated.
Even though the temperatures are cool, you’re still working up a sweat so be sure to replenish your fluids throughout the day.

5. Stretch.
At the end of the day, stretch out your tired calves, hamstrings, quads and glutes in front of a nice fire at the lodge.

6. Keep in shape off the slopes, too.
You’ve got weeks of skiing left this winter, so keep your body in shape for the snow. Of course, the best training is actually done right on the slopes, practicing the skills. However, exercising away from the powder will help you get stronger so that your body is physically able to handle the tougher runs.

Here are a couple exercises that are particularly good for skiers and snowboarders. They require no equipment, and can be done almost anywhere you have the space.

*ONE LEG SQUAT: Stand sideways near a wall or the back of a chair. Lift one leg off the floor while holding onto the wall or chair with one hand for balance. Bend the standing knee and push the hips back as if you were going to sit in an imaginary chair. Go as low as you comfortably can without straining your knee or losing balance, and pause in the lowest position for a few seconds. Return to the one-leg-standing position and pause for a few seconds. Repeat 8 – 12 times on each leg. The lower you go and the longer you hold the paused positions, the harder the exercise will be. You can make it even more challenging by letting go of your balance anchor (wall or chair) for the entire exercise or for just a few seconds in either of the paused positions.

*JUMP SQUAT TURN: Stand with your feet close together, bend your knees and hold a half-squat position. In one movement, straighten your knees and jump a few inches off the ground while executing a quarter-turn jump. Land the jump quietly by bending the knees to decelerate (use your legs like shock absorbers). Hold the bent-knee position for a few seconds, and do three more jump turns until you are back to the position you started. Then repeat the series turning the other direction. Keep repeating until your legs are fatigued, and then take a short break. Perform a few sets of this exercise in a row. The lower you go and the higher you jump, the harder the exercise will be. The more you “cushion” your landing on each jump, the stronger you get at handling the bumps in the snow when you go down the mountain.

Don’t believe it! The 3 worst exercise tips

fitlist — Tue, 27 Nov 2007 21:07:00 GMT

By Jay Blahnik

There is no shortage of advice on how to slim down and shape up. Of course, a lot of it -- whether from a book, the Internet or even some trainers -- is just plain bunk.

By now, for instance, hopefully you realize that “no pain, no gain” is a big fitness myth, that you can’t eat whatever you want just because you’ve worked out, and that sweating in the sauna after exercise won't help make the fat melt away any faster.

But there are other fitness myths that have incredible staying power. Here’s a rundown of today’s worst exercise tips along with information to set the record straight:

MYTH #1: It’s best to work out in the “fat-burning zone.”

TRUTH: There’s no special magic to doing low-intensity exercise in the so-called fat-burning zone. While the body does use less fat and more carbohydrates for fuel the harder you work out, what ultimately matters most for weight loss is the overall calorie burn. Our bodies burn fat when the amount of energy we expend is greater that the amount of calories we consume, and this deficit can be achieved in a variety of ways. Low-intensity exercise can burn as many calories as high-intensity exercise but you’ll have to do the easier exercise for a longer period of time to get the same calorie burn. Most people find the greatest success by mixing up their routines and including a variety of different styles and effort levels to continually challenge the body.

MYTH #2: Lots of sit-ups will shrink those love handles.

TRUTH: Spot reduction does not work. In other words, sit-ups or other targeted moves cannot reduce fat from specific parts of your body. Fat is stored throughout the body, and cardio or strength exercise (along with a proper diet) can help reduce fat stores from different areas, but not necessarily from the area of the body you are exercising. In fact, exercisers often comment that the first place they gain fat is the last place they lose it, no matter what specific exercises they do! Patience and a well-rounded exercise program is the key to losing fat and keeping it off.

MYTH #3: Women should avoid strength-training because it makes them big and bulky.

TRUTH: Building big muscles takes a lot of work, and women would have to spend hours in the gym, adhere to strict muscle-building diets and even use steroids to put on the kind of muscle size that men might. This is because women have very little testosterone compared to men, and testosterone is the hormone required to develop large muscles. Women hoping to tone up will actually get results more quickly if they’re challenging the muscles with heavier weights.

Don't want a drill sergeant? Personalize your trainer

fitlist — Tue, 09 Oct 2007 20:57:00 GMT

By Jay Blahnik

When it comes to personal training, not everyone responds to the “Drop and gimme 20!” drill-sergeant approach. Some people want a kinder, gentler push from their trainers, and others want something in between.

A personal trainer can provide motivation, expertise and individualized attention — all important factors in helping you reach your health and fitness goals. But not all personal trainers are the right fit for you. They can vary greatly, not only in experience, costs and availability, but also in approach, philosophy and personality.

If you take the time to check out different trainers, though, you can find one who clicks with you. Here are some tips to help in your search:

*Consider what you really need and can afford

Trainers charge anywhere from $25 to $125 an hour, but do you really need a trainer for every workout? Or would seeing one on just one day a week help you stay on track with your own program? Maybe you only need a trainer to perform an assessment and then design a workout regimen tailored to your needs. This would allow you to just check in with your trainer every couple of weeks.

*Check qualifications

There are hundreds of certifications for personal trainers, and not all are created equal! Your best bet is to look for a trainer who is certified by one of the following nationally recognized organizations:

American College of Sports Medicine

National Strength and Conditioning Association

National Academy of Sports Medicine

American Council on Exercise

Cooper Institute for Aerobics Research

Aerobics and Fitness Association of America

Beyond certification, practical experience is important too, especially if you have special needs or goals. Some trainers have extra experience working with athletes, older adults, pre- and post-natal clients or people needing injury rehabilitation. Ask to see the trainer’s resume and look carefully for experience that indicates an ability to meet your needs. Some trainers also have Web sites that you can peruse to learn more.

*Meet them

Give careful consideration to personality. Make sure your trainer’s approach matches your style. You will get better results if you are comfortable with and energized by your trainer. Don’t be afraid to buy a few single sessions with different trainers and then pick the one you click with most. After all, you will be spending good money, so you want your trainer to exhibit practical expertise and a personality that is compatible with yours.

Avoid the 3 most common gym mistakes

fitlist — Tue, 21 Aug 2007 23:22:00 GMT

By Jay Blahnik

Going to the gym is one of the best ways to stay in shape. You can take an exercise class, use the cardio equipment, lift weights, swim, even shoot some hoops! But it is also easy to waste time, and if you are not careful, you can even hurt yourself.

By avoiding the three most common gym mistakes, you can drastically improve your results and make your workouts more enjoyable.

Mistake #1: No warm-up or cool-down

Jumping into your workout routine without a proper warm-up or finishing without a proper cool-down is a surefire way to set yourself up for acute injuries during the workout or chronic injuries over time.

The best warm-up is to simply do an easier version of whatever your full workout is going to be. For example, if you are going for a run on the treadmill, start first by walking, then jogging and then move into your full running pace. Or, if you are doing a strength-training workout, do your first set of each exercise with lighter weights, do your second set with heavier weights and your third set with your heaviest weights for that exercise.

Your body responds best (and you reduce your risk of injury) when you build intensity slowly rather than quickly. So always leave yourself a few extra moments for warming up.

The best cool-down involves moving from higher-intensity exercise to lower-intensity exercise. But it also includes doing stretches for the muscles that you used during the workout, and also stretching muscles that are tight or shortened during the day. For example, if you just did an elliptical workout, it is a good idea to stretch your leg muscles (quads, hamstrings and glutes), but it is also a good idea to do stretches for your chest (which can help correct posture issues from sitting at a desk all day) and some gentle trunk twists (to increase oxygen supply to your back and spine).

The goal of your cool-down is to give your working and tighter, shorter muscles an opportunity to “release.”

Mistake #2: Poor technique

Doing an exercise too quickly or executing a move with sloppy form can increase your risk of injury. And an injury can interrupt your workout program, and make it difficult to be consistent and get results.

Remember to do your exercises slowly and with good form. If you are not sure how to do an exercise, ask a trainer or follow the instructions that are usually located directly on the machine. If you are new to an exercise class, show up early and ask the instructor to show you the tougher moves before class starts so you know how to do them properly.

If you can’t find instructions or get assistance, skip the exercise and do an exercise that is more familiar to you. When doing any new exercise or movement, take your time and do it extra slow as this will reduce your risk of injury if your technique is not perfect.

Mistake #3: Skipping muscles or movements

Most of us tend to work muscle groups that are problem areas or important to us. For example, many women place an extra focus on their legs, buns and thighs, and many men place more focus on their chest and arms. And everyone wants flat, tight abs!

It is OK to place an emphasis on the muscle groups that are extra important to you, but it is critical to provide your body with a balanced workout to avoid short- and long-term injuries.

For example, if you are interested in tightening and toning your upper body, it is alright to do fewer lower-body exercises, but don’t skip them completely. We have all seen someone with a huge upper body, but small, skinny legs. Yet it is important to have strong legs to support a larger upper-body frame.

Or maybe you really want to strengthen your lower body. While it is OK to do fewer upper-body exercises, don’t leave them out completely. A strong, balanced upper body can help make a less-toned lower body look smaller and better proportioned. Plus, everyone wants good posture, and less back trouble, and upper body exercises can help with both of those.

This rule also applies to cardio exercise as well. You may love the stair-stepper, but it is important to try other machines occasionally. Doing the same cardio activity over and over can create many imbalances in your body that can ultimately increase your risk of injury. So, every couple of workouts, try a new machine, even if you have to make the workout shorter. This type of cross-training also helps reduce your risk of burnout or boredom.

Take our survey and tell us which fitness faux pas you are guilty of.

Seven secrets to avoiding fitness failure

fitlist — Tue, 24 Jul 2007 21:35:00 GMT

By Jay Blahnik

Have you ever met someone who is ALWAYS consistent with his or her exercise program? Or someone who has had lifelong success sticking with a fitness plan? Ever wondered what their secret is?

Well, every person I have met or trained who has an extremely high level of consistency in their training almost always follows one or more of these seven simple strategies:

1. Smart, consistent scheduling – Keeping a regular workout schedule that fits into your life makes it easier to stick to your program. Instead of just “finding time each day” to work out, you should already know the exact time, and don’t change it unless absolutely necessary.

2. Proper pacing and progression – Pacing yourself, listening to your body and not overdoing it help ensure you don’t get too tired or injured, and this makes it easier to stay consistent. When you add a new activity, exercise or sport to your routine, take time for your body to adapt before you push yourself 100 percent.

3. Shorter workouts when necessary – Even if you are consistent, life has a way of throwing curve balls into your schedule, and you may not always have the amount of time you had planned to work out. However, even a little exercise is better than no exercise, and a shorter workout now and again is better than skipping your workout altogether.

4. Well-timed workout “vacations” – To avoid burnout, it is important every now and again to take workout “vacations” – one day, two days … maybe even a week where you don’t work out, giving your body a break from your usual routine. Not only will this give your body a little rest, it will also help keep you engaged and interested in your workout routine.

5. New adventure workouts – Trying a new activity, sport or challenge can be a great way to keep your training interesting and fun. Rock climbing, hiking, water skiing, yoga, surfing, Pilates … anything new or unfamiliar will help your body get past plateaus, reduce boredom and put a jolt of excitement into your regular workout routine.

6. Strength AND flexibility training – Fitness fanatics tend to be “cardio junkies” and spend most of their workout time challenging their heart and lungs. However, a well-rounded workout program should also include strength-training and stretching. In fact, including strength-training and stretching in your exercise routine helps increase your odds of consistency by reducing your risk of injury. You also improve your opportunity to achieve results and help keep your body balanced.

7. Workout buddies – The single best way to boost your workout consistency is to find someone to work out with you. A fitness buddy can help keep you motivated, ensure you show up for your training sessions and make your workouts engaging. Even if you can’t exercise with a buddy all the time, meeting him or her at least once a week is a great way to check in and keep each other accountable.

Remember, you don’t need to incorporate ALL of these tips. Just try the ones that appeal you. (Survey: How consistent are your workouts?)

Sticking to a consistent workout program is difficult for everyone. However, these tips can make it easier and more fun, and put you on the road to lifelong success!

Smooth moves to help you get some ZZZ's

fitlist — Tue, 09 Jan 2007 23:56:00 GMT

By Jay Blahnik

Last week, I wrote about exercises to get you moving in the morning. This week, I’m going to tell you about some exercises to help you get some ZZZ's.

One of the best ways to decompress the body and mind at night is to use soothing breathing patterns combined with relaxing positions.

These 3 moves can help get you ready to fall asleep:

1. Half Circle Head Roll
Sit on the edge of your bed with your hands loosely at your side. Slowly drop your chin toward your chest and release all the muscles in your neck. Keeping your chin close to your chest, very slowly move your head in a half-circle motion, moving from one shoulder to the other. Take deep breaths in and out with each half circle, and repeat this movement 10 to 20 times.

2. Happy Baby
Lie on your bed, bend your knees and bring your thighs close to your chest. Hold the legs close to your body in this bent-knee position by clasping your hands together across your shins. In this small “ball” position, close your eyes and breathe slowly for 10 seconds, then release the position and lie flat on the bed for 10 seconds (continuing to breathe slowly with your eyes closed). Repeat this sequence 5 to 10 times.

3. Corpse
Lie on your bed in an open-legs and open-arms position (your body should form the letter “X” if someone were looking down on you). In this position, close your eyes and take 10 breaths as slowly and deeply as you can. Count each breath until you get to 10, then count backwards until you get to 0, for a total of 20 breaths in all. If you still feel unsettled or not relaxed, repeat the entire sequence again until you do. Don’t worry about clearing your mind. Just breathe rhythmically and slowly, count each breath and calm your thoughts.

These morning and evening exercises will help you feel ready for the morning, and relaxed before bed. Don’t forget to do your best to stay in a pattern for when you wake up and when you go to sleep. Regularity in bedtime and rise-and-shine time will help your body become used to a pattern that will increase your daytime energy and improve your sleep.

A fitness wake-up call

fitlist — Tue, 02 Jan 2007 22:05:00 GMT

By Jay Blahnik

Does it take you a long time to really wake up in the morning? Or do you find yourself not being able to relax before you go to bed at night?

You’re not alone. Many people find themselves struggling to get energized when they first get out of bed, and then can’t seem to clear their head for a good night’s sleep when they hit the pillow. And taking longer to get to sleep at night makes you even more tired in the morning! It can be a vicious cycle that is hard to break.

While there are many people with chronic sleep disorders that might best be treated with some medical or specialized intervention, lots of folks can energize their mornings and relax their evenings by including a few simple exercises designed to provide just the treatment your body and mind need. This week, I’ll give you the exercises for the morning. Next week, we’ll cover the nighttime moves.

When you first wake up in the morning, one of the best ways to energize your neuromuscular system is to “awaken” your spine. These three moves can really get your body tingling and ready to go:

1. Bed Pretzel

Lie flat on your back in bed, bend one knee and draw it close to your chest. Then slowly bring the entire bent leg across the body to the opposite side, gently twisting the spine. If you are flexible, you might be able to allow the knee to rest on the bed. If that is not comfortable, hold the knee comfortably with your opposite hand. Hold this position and take five deep breaths before doing the same move on the other side.

2. Good Morning Arch

Stand next to your bed with your feet in a narrow stance (almost touching). Place the palm of your hands near your waist and your fingers around the small of your lower back. Take a deep breath in, lengthen your spine and slowly (and gently) arch your back, lifting your whole body toward the ceiling. Release and exhale. Repeat this move 10 to 20 times.

3. Bend and Reach

Stand with your feet a little wider than shoulder-distance apart. Place one arm at your side, and reach overhead with the other hand to the opposite side of the body without leaning forward or back. Hold for one second, feel a gentle stretch in your waist, then repeat on the other side. With each set, try to reach higher up and farther over. Repeat 10 to 20 times on each side.