Tuesday, February 08, 2011

Consistency Matters Department!!!

  I got this little tidbit of info from Shape Magazine. It was an article written by Alla Byrne called "Exercise advice from Jessica Simpson's Trainer"  

“You can have the greatest trainers in the world get together and devise a workout plan for you, but if you only do it once a week, you’re not going to get the same results as someone who works with a mediocre trainer, but exercises four days a week. Also, the more consistent you are with your workouts, the less intense your sessions have to be. And again, diet is very important. I think people start to work out and they see it as an excuse to eat whatever they want. Sadly, that’s not the case.”

Monday, February 07, 2011

The One Less Excuse Department!!

This popped up on a "Health Habits" Tweet!  It's nice to know people with little time to spend on working out have options. I prefer the  longer workout with interval training thrown in on the Elliptical!!

This also eliminates the "I don't have enough time" excuse!!



A recent study has concluded that short bouts of high intensity exercise is as effective at improving the structure and function of your heart’s arteries as the traditional long duration cardio-vascular training.

Participants in the study were divided into two groups:

* The “sprint” group performed only 3 workouts per week. Each workout consisted of 4 to 6 sets of 30 second sprints on an exercise bike. The participants pedaled slowly for 4 1/2 minutes between sets of sprints.
* The “cardio” group worked out 5 times per week. Each workout consisted of 40-60 min of cycling at 65% of their VO2peak.

After 6 weeks, both groups showed similar improvement of arterial structure and function.
Why Is This Important?

Traditionally, as we age, our arteries become stiff and lose their ability to dilate. This leads to high blood pressure and cardiovascular disease.

And if you don’t know why that is important, please click the above links and spend some time at the Mayo Clinic site. You might be visiting sooner than you think.
Let’s Review

Sprint of High Intensity Interval Training is as effective as Endurance or Cardio training at preventing age related arterial stiffening.

That’s Good.

Sprint training requires a commitment of 20-30 minutes, 3 times per week (60-90 min per week) to effect that improvement.

That’s Good.

Endurance training requires 40-60 minutes, 5 times per week (200-300 min per week) to effect the desired improvement.

If you are like the rest of us time starved North Americans, that is Not so Good.

It’s your choice.

Health Habits Site

Thursday, February 03, 2011

Pump or Puke Department!!

This seems like a pretty good explanation of when to work out or just be sick!! Personally, If I feel fatigued, then my body is telling me to take it easy and try again another day!!

Is it OK to exercise if I have a cold but no fever?


from Edward R. Laskowski, M.D.
Mild to moderate physical activity is usually OK if you have a cold but no fever. Exercise may even help you feel better by temporarily relieving nasal congestion.
As a rule of thumb for exercise and illness:
  • Proceed with your workout if your signs and symptoms are "above the neck" — such as runny nose, nasal congestion, sneezing or sore throat. Be prepared to reduce the intensity of your workout if needed, however.
  • Postpone your workout if your signs and symptoms are "below the neck" — such as chest congestion, hacking cough or upset stomach. Likewise, don't exercise if you have a fever, fatigue or widespread muscle aches.
If you choose to exercise when you're sick, listen to your body. If your signs and symptoms get worse with physical activity, stop and rest. Resume your workout routine gradually as you begin to feel better.