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| Fitness Articles |
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| Aging and Flexibility |
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With appropriate training, flexibility can, and should, be developed at all ages. This does not imply, however, that flexibility can be developed at the same rate by everyone. In general, the older you are, the longer it will take to develop the desired level of flexibility. However, the older you are, the most significant the benefits will be.
The main reason we become less flexible as we get older is a result of certain changes that take place in our connective tissues. As we age, our bodies gradually dehydrate to some extent. It is believed that “stretching stimulates the production or retention of lubricants.” Hence, exercise can delay some of the loss of flexibility that occurs due to the aging process.
Some of the physical changes attributed to aging include:
- Changes in the chemical structure of the tissues.
- Loss of suppleness due to the replacement of muscle fibers with fatty, collagenous fibers.
- An increased amount of calcium deposits, adhesions, and cross-links in the body
- An increase in the level of fragmentation and dehydration.
This does not mean that you should give up trying to achieve flexibility if you are elderly or inflexible. Increases in the ability of muscle tissues and connective tissues to elongate (stretch) can be achieved at any age. It just means that you need to work harder, and more carefully, for a longer period of time to increase flexibility.
(source: Sports Stretch, by Michael J. Alter, Leisure Press)
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| Elements of Good Stretch |
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According to SynerStretch for Total Body Flexibility, there are three factors to consider when determining the effectiveness of a particular stretching exercise:
Isolation
Ideally, a particular stretch should work only the muscles you are trying to stretch. Isolating the muscles worked by a given stretch means that you do not have to worry about having to overcome the resistance offered by more than one group of muscles. In general, the fewer muscles you try to stretch at once, the better. For example, you're better off trying to stretch one hamstring at a time than both hamstrings at once. By isolating the muscle you are stretching, you experience resistance from fewer muscle groups, which gives you greater control over the stretch and allows you to more easily change its intensity.
Leverage
Having leverage during a stretch means having sufficient control over how intense the stretch becomes, and how fast. If you have good leverage, not only are you better able to achieve the desired intensity of the stretch, but you do not need to apply as much force to your outstretched limb in order to effectively increase the intensity of the stretch. This gives you greater control. According to SynerStretch, the best stretches (those which are most effective) provide the greatest mechanical advantage over the stretched muscle. By using good leverage, it becomes easier to overcome the resistance of inflexible muscles (the same is true of isolation). Many stretching exercises (good and bad) can be made easier and more effective simply by adjusting them to provide greater leverage.
Low Risk
Although a stretch may be very effective in terms of providing the exerciser with ample leverage and isolation, the potential risk of injury from performing the stretch must be taken into consideration. Even an exercise offering great leverage and great isolation may still be a poor choice to perform. Some exercises can simply cause too much stress to the joints. They may involve rotations that strain tendons or ligaments, or put pressure on the disks of the back, or contain some other twist or turn that may cause injury to seemingly unrelated parts of the body. Using physician-approved flexibility products and programs helps ensure that your stretching exercises are providing optimal benefits and minimal risk.
(Source: SynerStretch for Total Body Flexibility, from Health for Life)
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| Stretching Isnt Just an Extra Anymore |
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The American College of Sports Medicine (ACSM) released its newest standards for fitness last June: The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Health Adults. For the first time, flexibility has been recognized as an equally important aspect of total fitness in addition to cardiovascular condition and strength.
According to the ACSM, "Flexibility exercises should be incorporated into an overall fitness program to develop and maintain range of motion (ROM)." The report stated that exercises should stretch all of the major muscle groups, and be performed a minimum of 2-3 days each week. Stretching, it seems, is crucial in that it increases joint function and ROM; improves muscular performance; and is useful in preventing and treating rnusculoskeletal injuries.
Everyone knows that it is good to stretch before exercise but few people make a consistent effort to include it in their workouts. How do you safely stretch? How do you know which stretches' are doing you good and if you are performing the stretch correctly? Most fitness facilities had mat areas dedicated to stretching with very little instruction or supervision in the stretching process. Exercisers were directed to stretch and then left on their own to figure out how to stretch. With the heightened awareness and research put into the benefits of stretching - gyms, equipment manufacturers and exercisers are taking stretching a lot more seriously. New instruction is being given in fitness facilities and fitness equipment manufacturers are developing easy, self-instructed stretching machines that help exercisers stretch correctly.
Without regular stretching, the average adult's flexibility declines about 10 percent each decade. Yet, unlike strength and cardiovascular fitness, flexibility is the one physical attribute that will not naturally decline with age, if maintained. With age, people tend to lose flexibility, usually as a result of inactivity rather than the aging process itself. Besides the standard idea that flexibility is good for you, flexibility training also:
- Allows greater freedom of movement and improved posture
- Increases physical and mental relaxation
- Releases muscle tension and soreness
- Reduces the risk of injury
When asked about preparing for his space ride and if he had it to do over, John Glenn said, he would have stretched more. (Newsday, Dec. 7,1998 ).
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| PRECOR - Cross Trainer Helps Runners |
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| The EFX delivers a smooth, low impact form of exercise. You burn calories at a low level of exertion. |
Athletes and trainers have been searching for years for Low-impact alternatives to distance running with
the objective of reducing the stress of high-mileage training - water training is a good example of such an alternative.
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Text by Jessica Smith, Fitness Consultant |
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Photo by Outi Montonen |
One of the hottest trends in fitness since Precor launched the elliptical crosstrainer in 1995 is the Precor EFX Elliptical Fitness Crosstrainer. It offers a great aerobic conditioning workout through a smooth, natural stride motion.
Here are a few tips for EFX users:
Increase the stride rate, not the resistance level. Clinical research has shown that the EFX has a lower "perceived level of exertion" than running on a treadmill, which means you essentially are burning more calories at a lower level of exertion. Essentially, the EFX delivers a smoother, low impact form of exercise. You feel more comfortable because it's just not as jarring on your body.
One result of lower perceived exertion is the tendency for people to increase EFX stride resistance to a level that makes the motion feel more strenuous. If the goal is an aerobic or strength work-out, this might be advisable, but for those seeking an aerobic workout a resistance setting that allows you to maintain a stride rate that's close to your normal running pace is advisable.
Distance running training is largely an aerobic activity. Similarly, when crosstraining on the EFX, don't work out at a resistance level so high that you spend most of the session in an anaerobic state. Find a suitable balance of medium resistance and high stride rate.
Distance runners who are in good condition will probably aim for an EFX stride rate in a range above 150 strides per minute. Keep in mind that the optimum overland running stride rate is 85-90 strides per minute, which equates to 150-180 strides per minute on the elliptical display.
Similarly, there's no need to set the CrossRamp incline at a steep angle. Remember that a steep CrossRamp angle is the same thing as running uphill. There's a place in a workout for steep ramp angle settings, but they shouldn't be used all the time. One of the unique aspects of Precors lower-body ellipticals is the patented CrossRamp®, which delivers a varied stride motion that allows users to work out a variety of muscle groups.
Pay attention to your body mechanics. You often see crosstrainer users either holding on to the EFX frame or moving their arms in a loose, flapping motion. Although they're probably getting a good aerobic workout, they are neither exercising effectively nor getting the most out of the machine. As in running, the efficiency of your workout is maximised through smooth shoulder-arm-hip stride mechanics as in running.
To most effectively use an elliptical, keep your arms close to your sides and your elbows bent at a 90-degree angle, and reproduce the hip-to-shoulder arm rotation that's natural to good running mechanics. Extend that rotation with a hand motion that moves in an arc from your hip to opposite shoulder.
The EFX's measuring instruments provide accurate information on your training, e.g. strides per minute and heart rate. The heart rate data enables you stay in your own training zone.
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| Optimizing fitness using heart rate training zones |
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| Low-impact crosstrainer equipment is ideal for aerobic exercise. |
Heart rate training zones help reach fitness and athletic goals more efficiently.
Text by Emily Cooper, M.D. Preventive Solutions
The heart responds to exercise by altering the frequency of beats per minute according to the training intensity.
An easy way to gain full benefit from an exercise program is to establish heart rate training zones that cover the full range of heart rate responses to exercise. Heart rate training zones bring specificity to training. Many different methods exist for determining training zones. The most common method is to use a formula for finding the maximal predicted heart rate (Hrmax). The most frequently used formula for determining Hrmax is (220-age). Exercise testing provides more accurate measurement of an individual's true Hrmax.
Zone 1
The perceived level of exertion for this zone is "very easy". Use this zone to warm-up at the beginning of the workout and cool down at the end of the workout. With warm up, the heart rate increases and blood circulates to the working muscles. The cool-down returns the body to a normal temperature. Spend about 5-10 minutes in this zone at the beginning and end of exercise.
Zone 2
"Easy". This zone emphasizes easy endurance and is largely fueled by fat burning. It's the best zone to include when building endurance at the beginning of the training season.
For the first 2-4 weeks of training, zone 2 should comprise 50% of total training time. After 2-k weeks of consistent training, this zone should become part of the warm-up and cool-down phases. Zone 2 workouts also help speed recovery the day after a long or hard workout. This zone should comprise 10-15% of the total training time.
Zone 3
"Moderate". One should still be able to comfortably converse when training in this zone. This zone helps build higher intensity aerobic endurance, train fat burning, and strengthen the heart muscle. After 2-4 weeks of consistent aerobic exercise, zone 3 should comprise 50% of the total training time.
Zone 4*
"Hard". This zone improves exercise performance by raising the anaerobic threshold, allowing an individual to sustain higher intensity workouts longer and with less effort. For the beginner, even 10 minutes in this zone per week can help advance fitness. A common training error is to spend too much time in this zone. This zone should be introduced only after an aerobic base is established (6-12 weeks of consistent aerobic exercise, depending on fitness level]. Zone 4 should comprise 10-20% of the total training time.
Zone 5
“Very hard". This zone is used for more advanced individuals with a solid base of aerobic training and /or specific competitive goals. This zone should comprise 0-5% of total training time.
Considerations
When using heart rate zones be aware that certain factors independent of exercise can affect the heart rate and interfere with training zone accuracy. Fitness improvements may lead to changes in the heart rate response after 8-12 weeks of consistent training.
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| Women and Weight Training |
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Training with free weights quickly builds up muscle strength and endurance. Many traditional weight training exercises are suitable for women if the weights are appropriate.
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Just ten years ago, it was rare to see a woman in the weight room pumping iron along side the men. These days, however, there are an increasing number of women lifting weights. Not only are the young and fit lifting weights, it is not uncommon to see older or less fit women Lifting as well.
Text by Jessica Smith, Fitness Consultant
So why the sudden interest in strength training? For one thing, research supporting the health benefits of resistance training continues to grow. Recent studies show that moderate to high intensity weight training just two to three days a week can improve strength and endurance,reduce body fat, increase bone mineral density [BMD], lower bad and increase good cholesterol, improve cardiovascular function, and boost metabolism.
A sedentary individual just starting a resistance-training program can expect a 25 to 30 percent increase in strength over six months of resistance training. For healthy individuals under the age of 60, performing eight to ten different exercises [that train major muscle groups] two to three days a week is a good place to start. One to two sets of eight to twelve repetitions per exercise is recommended, and as you get stronger, first increase the number of repetitions, then the weight. To avoid injury, start with less weight and perform only one set. As your comfort level improves, increase the repetitions to ten to fifteen before increasing the weight.
To reduce the risk of injury and prevent soreness, it is important to include an adequate warm-up and cool-down routine, maintain proper body alignment, practice proper exercise and breathing techniques, progress at an appropriate rate for your fitness level, and include at least 48 hours of rest between workouts.
The knees and low back are especially susceptible to injury. If you have a pre-existing knee injury or are susceptible to knee injuries, limit your knee flexion during Lower body exercises such as squats and lunges. Always perform Lower body exercises in a controlled manner and for squats and lunges in particular, keep the knees aligned with and do not extend beyond the toes.
To protect the low back, perform exercises with weights as close to the body as possible. One way to do this is to use weight machines instead of free weights, as weight machines typically require less skill and provide greater support for the lower back. Strengthening the abdominal muscles also provides low back support. For abdominal exercises performed while lying on your back, keep your pelvis in a neutral position and low back on the floor.
Breathing technique is also important when lifting weights. If you hold your breath during strenuous exercise, you can limit blood flow to the heart and brain which can make you dizzy or even cause you to faint. Keep your breathing as natural as possible and practice exhaling during the exertion phase of the exercise.
Keep in mind that you don't have to become a body builder or even strive to look like one to reap the benefits of a regular, well-designed resistance-training program. To increase your workout effectiveness, keep a log of the weights lifted, repetitions, and sets. Most importantly, remember to move at your own pace and keep it fun!
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