Your "core" muscles are torso muscles that support your spine. They include muscles not only in the abdomen, but also in the back, pelvic floor and hips. Developing core strength has benefits that affect overall wellness:

1. Improved posture and appearance
2. More efficient and graceful movement
3. More physical power athletically
4. Less risk of injury and muscle pain

Workouts for improving core strength include Pilates and some forms of yoga. Also popular: exercising with products that challenge you to balance yourself in ways that can strengthen the core muscles, such as stability balls.

Grab-and-Go Goodies

Don't let a packed schedule sabotage healthy eating. Plan ahead by making sure your next trip to the grocery store includes stocking up on these nutritious foods:
Nuts, sunflower seeds, and dried cranberries for a healthful trail mix
Portable fresh fruit like apples, bananas, and oranges
Energy, high-fiber cereal bars, or protein bars
Whole-grain cereal, such as lightly sweetened shredded wheat or low-fat granola

Even if you expect to be home well before lunch or dinner, take a backup bag of healthy munchies -- just in case! You never know when a game, visit, or errand is going to run long. Keep in mind -- if you let yourself get too hungry, you'll be diving into the family-size bag of potato chips the second you get home!

Try an H20 Workout!

Why Workout in an Aquatic Environment?

The aquatic environment provides a different exercise medium from land-based exercise because water has greater density than air. Land-based exercise depends on gravity to provide the overload for muscular development, while the aquatic medium depends primarily on the resistance that water provides.

Water is 800 – 1000 times as dense as air, capable of providing a whole body resistance while the buoyant force of the water results in up to a 90% reduction in body weight in the water. Exercising in water provides a high level of energy expenditure with a minimum amount of strain on the joints.

Another important hydrodynamic principle is drag force – the increased resistance created by the density of the water. The higher density of water provides a greater overload for the active muscle groups, which is key to enhancing toning and developing muscular strength and endurance.

The unique properties of water also enable the heart to work more efficiently. The aquatic medium offers equal pressure on all body surfaces and assists in circulating blood flow to the heart. This accounts for lower blood pressure and heart rates during water exercise.

You'll find you actually work harder in the aquatic enviornment, which makes it essential to keep yourself hydrated. You run a greater risk of dehydration exercising in the water because you don't "feel" the sweat. You'll pay for it later in muscle cramping if you don't hydrate throughout your workout.

So, put some H20 in your workout. You'll find it's a great way to "change-up" your routine and develop more power in the process!

Reference:
Aquatic Exercise Association (AEA) 2007, AKWA vol 1-21, Nokomis, FL: AEA
Essential Aqua Pilates, by Anna Shay McEntee, copyright 2008 Shay-McEntee Wellness Works, Inc.

Fixed vs. Freeform Equipment … Which is better?

Data collected for the January issue of NSCA’s The Journal of Strength and Conditioning Research (2008; 22 [1], 75-81) has compared ‘Fixed’ Resistance Equipment and ‘Freeform’ Resistance Equipment to determine which is better for gaining strength.

Following initial assessments, 30 sedentary male and female subjects were randomly divided among a nonexercise control group (C), a freeform group (FF) and a fixed-form (FX) group. The FX group used a plate-loaded, fixed-motion machine, while the FF group used a machine that “was cable-based and allowed motion in multiple ranges within the exercised joint’s capability.” Subjects performed 8-12 repetitions of a variety of strength training exercises 2 times per week for 16 weeks.

So how did the two types of machines stack up? The FF group showed twice as much strength improvement as the FX group (115% vs. 57%, respectively). Study authors also found a 111% increase in joint pain among the FX group, whereas joint pain decreased by 30% in the FF group, with no new symptoms occurring upon study completion. Balance improved in both groups; however, the FF group had a 245% increase in balance capabilities compared with a less significant 49% increase among the FX group. Both groups experienced a 50% reduction in headaches, and as expected, the C group remained stagnant.

“This study finds that the assumption in fixed training (i.e., it is better to isolate a muscle in order to strengthen it) may be inaccurate,” stated the article’s author, Keith C. Spennewyn of the health and exercise department at the Minnesota School of Business/Global University. While fixed-motion machines may be necessary for specific populations, the article suggested, capable exercisers seeking significant improvements in strength and balance should take advantage of freeform equipment. Spennewyn conceded that more research was required in this area; however, “without question this training format had advantages for beginner exercisers,” he concluded. “It is assumed that these same advantages would be available to advanced lifters if adjusted for volume and intensity.”
> IDEA Fit Tips Feb 2008

Rid Belly Fat!

~Planks and crunches are good for strengthening abdominal muscles. But unless you burn off the fat, your six-pack may be obscured. The simplest way to get rid of fat is by doing vigorous cardio workouts, like running and walking. If you want to lower abdominal fat, you need to do vigorous cardio for 30 minutes or longer six days a week. No time? Squeeze in a 15-20 minute walk before and after work, plus a long walk on Saturday or Sunday.
Courtesy of: Chris Slentz, PhD, Duke University and Health.com ... ~L~

FLAT ABS!!

DID YOU KNOW? ... An Auburn University at Montgomery study found that key Pilates moves challenge abdominal muscles to a substantially greater degree than crunches do! Engage your Powerhouse!!! ~L~

HIGH FIVE YOURSELF!

At the end of the day, notice at least three things you did well and say, “Good job!” ... Focus on your POSITIVE! Many times no one is harder on you than you ... Sometimes you need to step back, take a good look and acknowledge the effort and the good you've accomplished in your day... You are SO worth it!! ~L~

Make PRIMETIME a Little Healthier!

When people are asked why they don’t exercise, the reason most frequently cited is lack of time. And yet the average person watches 4 hours 30 minutes of television per day. The following exercises are a way to maximize time spent in front of the television.

Consider this: A 30-minute sitcom is comprised of 20 minutes of programming and 10 minutes of commercials. Instead of heading to the kitchen or fast-forwarding through the commercial breaks of your favorite TV shows – squeeze in a little exercise instead! ~L~

1st Commercial Break:
Target Lower Body > Plie squats and Lunges
2nd Commercial Break:
Target Abdominals > Basic Crunch and Bicycles
3rd Commercial Break:
Target Upper Body > Dips and Push-Ups
Alternative Exercises:
March In Place – Chair Squats – Exercise with Bands or tubing – Balance Drills – Stretching

Complete 15 to 20 repetitions of each exercise in a slow and controlled manner.
January/February 2008 – ACE FitnessMatters

How Fit Are You?

NOW is the beginning of a New Year! How are you doing with your resolutions so far? Try this “Quick” Fitness Test to assess where you are and help you determine where you may need improvement! Let me know how you do!! ~L~

Heart > Jumping Jacks – 90 Seconds = Excellent!
60-90 Seconds = Pretty Good.
Under 60 Seconds = Not So Good … Your Heart needs work!

Body Strength > Push Ups in 60 Seconds – 20 or more = Excellent!
10-19 = Nice Effort.
Under 9 = Keep on pumping!

Abdominal Strength > Crunches – 26+ in 60 Seconds = Excellent!
15-25 in 60 Seconds = Decent.
14 and Under = Keep Trying!

CORE Strength > Plank – Hold for 60+ Seconds = Excellent!
Hold for 45 – 60 Seconds = Your on Top of Your Game!
Hold for 15 – 45 Seconds = Pretty Good.
Hold for Under 15 Seconds = You have some work to do!

Flexibility > Upper Body (Neck & Shoulders) > Up against a wall with Arms at shoulder level, bent at elbows 90 degrees. Rotate Hands Up toward ceiling and see how close your hands can get to the wall behind you.

Flexibility > Lower Body (Hamstrings) > Sit on floor, Legs straight out in front of you do not bend knees. Attempt to take fingers past toes.

Flexibility > Lower Body (Quadriceps) > Pull your heel as close to the same side glute as you can.

Waist Circumference > Men: No greater than 102cm (40 inches)
Women: No greater than 88cm (34.6 inches)
Post-menopause Women: No greater than 110cm (43.3 inches)
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Source: ACE, ACSM, YMCA

The Perfect Push Up

The Perfect PushUp TM ... How many received one or bought one over the Holiday Season? Me too! My thoughts: "Nice, simple piece of exercise equipment. Increases the challenge of the Push Up by adding a destabilization factor to the movement. Make sure you are engaging your 'Powerhouse' CORE group to support the lower back, which you should be doing anyway!" A word of caution ... "I would advise against performing any of the suggested exercise positions to the point where your shoulders are lower than your elbows. This places waaaayyyy too much stress on the Rotator Cuff!" Remember my motto ... The FIRST thing you should exercise in any exercise program is Common Sense. ~L~

Think About It!

If Movement = LIFE .... then the Ultimate in Nonmovement is death! Find ways to Move More each and every day ... ~L~