A to Z of Fitness

A - AEROBIC EXERCISE
Aerobic exercise is the essential backbone of fitness and wellness. Defined as a rhythmic activity (including large muscle groups) that elevates your resting heart rate to the point that the body learns to adapt to the new imposed "stress" level. As a result of consistent involvement in aerobic activity (habitual exercise), biochemical changes occur. Additional blood vessels develop in the exercised limbs, carrying an increased amount of oxygen, blood and nutrients to the working muscle. Moreover, the muscles may increase in size, and subsequently, the bone thickens. Equally amazing, the heart beats fewer beats and produces the same amount of work as before. All this is a great benefit for getting out and doing something in the sun.

B - BALLSTIC STRETCHING
A rapid-movement type of stretching that should be performed by a select group of athletes. Unfortunately, this is the type of stretching that most of us grew up with and learned...repeatedly bobbing down to touch our toes with locked knees. This bobbing action elicits neuromuscular responses that are designed to prevent rapid stretching (or tearing) of the muscle. The end result: as we are trying to stretch the body, the body is saying "I will not allow that or you’ll rip the muscle from the bone." Because your muscles resist, very little is accomplished. Ball stretching is best suited for those involved in explosive sport activities such as sprinting and high jumping.

C - CONCENTRIC CONTRACTION
This is a fancy way of saying that when we lift something, the muscle(s) involved in the lifting shorten. Concentric contractions are the most prominent type of muscle contraction. A popular example is the biceps muscle; when we lift our groceries ofperson, chances are they possess a greater percentage of fast twitch fibers. Fast twitch fibers are explosive, powerful fibers that provide strong, explosive responsiveness. The downside of fast twitch fibers is that they can only perform for approximately one to three minutes, depending on the conditioning of the athlete. The by-product of fast twitch fiber activation is lactic acid. Too much lactic acid in the muscle will eventually shut it down.

D - DELAYED ONSET MUSCULAR SORENESS (DOMS)
Not necessarily a household word...although we all have certainly experienced it at one time or another. DOMS is an abbreviation for Delayed Onset Muscular Soreness. After an intense or varied workout, microtrauma or damage occurs at the biochemical level of the muscle. We experience microscopic tears and rips in our muscle fiber. Additionally, lactic acid may remain in the muscle area and cause discomfort Although both the microtrauma and the lactic acid individually may cause DOMS, the exact cause of the soreness is unknown. Within hours, the muscle begins to repair itself and strengthens. This is a natural phenomenon, nature taking care of itself. DOMS usually occurs 24-36 hours after the workout.

E - ECCENTRIC CONTRACTION
Occurs when a muscle is activated and force is produced as the muscle lengthens. Eccentric exercise is an important part of training because it challenges the muscle as it works with gravity. For example when running/walking down a steep hill, the muscle lengthens while contracting. The downside (no pun intended) is that there is a much greater amount of microscopic tearing of the muscle with eccentric exercise. Eccentric training should not be repeated more than once in a seven-day period.

F - FAST TWITCH FIBERS
One of several types of muscle fibers found in skeletal muscle. When you see a muscular person, chances are they possess a greater percentage of fast twitch fibers. Fast twitch fibers are explosive, powerful fibers that provide strong, explosive responsiveness. The downside of fast twitch fibers is that they can only perform for approximately one to three minutes, depending on the conditioning of the athlete. The by-product of fast twitch fiber activation is lactic acid. Too much lactic acid in the muscle will eventually shut it down.

G – GOAL SETTING
We need to know where we would like to go in order to be successful. By writing down your goals, in specific terms, you can greatly improve your chances of success. A written goal has three times more likelihood of being accomplished than a plan that remains a loose collection of thoughts and ideas. Know what you want, write it down in realistic, doable steps, and then go get it!

H – HEAT/HUMIDITY
We probably have said it, or at least, heard it, "it isn’t the heat, it’s the humidity!" We need to be very cautious when exercising in a hot, humid environment. High humidity decreases the efficiency of cooling our bodies. When exercising in hot, humid conditions, always drink more water, decrease your intensity, or wait until early morning or late evening for your exercise activity. Perhaps, work out indoors if humidity is oppressive.

I – INTERVAL TRAINING
Interval training is a great way to add fun and excitement to a program that is stagnant. Interval training is varying the intensity of your aerobic program, throughout the program. What I recommend to clients is to pretend you are an autocar. At each light pole, electrical poles, or mailbox (whatever works for you), shift gears one through five, each time increasing your pace. After fifth, decrease back down and walk at one, then repeat. It may appear odd but it is fun and different and it works to improve speed and endurance.

J - JOGGING
Some believe that jogging is a synonym for running but tell a runner you saw them "jogging" and they may be offended. Jogging is engaging in forward motion without the profound intensity exhibited in running. Perhaps joggers are less focused on performance, move at a slower pace, and do not monitor their performance or drastically pursue improvement in their performance. Some may say that when jogging — similar to race walking — there is always one foot in contact with the ground. As compared to running, part of the motion of the runner is "airborne".

K – KICKBOXING
Making a comeback under the name of Tae Bo, kickboxing has been around for some time. Kickboxing is appealing because it incorporates mental toughness, physical stamina, and a catchy combination of movements that keeps people interested, and often, helps them achieve the fitness results that they were seeking. The down side is that it requires a certain element of style and physical ability; some followers have been hurt attempting movements that are too advanced for their level of fitness or capabilities. If you like energetic movement that requires you to keep your mind on your task, maybe kickboxing is your key to better fitness!

L – LIFTING
Lifting or resistance training is becoming one of the fastest growing exercise activities. Numerous health benefits can be derived from a resistance-training program. More and more women are resistance training than ever before as a preventive measure against osteoporosis, cancer, and just to look and feel better. Make an appointment with a personal trainer or check out a local health club to begin your journey into improved health.

M - MASSAGE
Exercise places an enormous amount of stress on the body. Training may bring on progressive fatigue, soreness, and eventually a decrease in sport satisfaction. Sport massage stimulates the circulation and loosens fibers that have adhered or been bound to each other. Sport massage also enhances lymphatic circulation, lubricating the muscle, decreasing friction, and removing toxins and acids. A deep, thorough massage should be perceived "like a workout", that is, drink plenty of water, stretch, and rest afterwards.

N – NUTRITION
A balanced diet is critical to your effectiveness as an exerciser. Obtaining the proper nutrients prior to, during, and post an exercise event can provide rapid recovery and a heightened sense of enjoyment during the activity. Proper nutrition after an exercise event can restore your energy levels so that you feel ready to go before your next event. Eat a balanced diet and you will notice the difference!

O - OVERLOAD PRINCIPLE
The principle of increasing the load (intensity) of exercise to cause a further adaptation of a body system. There are many ways to apply the overload principle:

a) increase resistance
b)increase number of repetitions,
c) increase number of sets, and
d) decrease rest time between sets. Choose the best strategy that best suits your program goals.

P - PERCEIVED EXERTION
A subjective rating of intensity of a particular task. On a one to ten scale, ten representing "hard" and one representing "very easy"; a rating of seven correlates with approximately an exercise level of 70% of maximum intensity. Why is this important? Numerous cardiovascular and biochemical changes can occur when exercising at the 70% level; there is really little need to push harder...unless competitively training. Probably the most important point, the ratings of perceived exertion scale is easy to learn and a lot less expensive than the investment in a heart rate monitor.

Q-QUADRICEPS
The large muscle group on the front of the thigh, responsible for the extension (straightening) of the knee joint. The quadriceps is possibly one of the most powerful group of muscles on our skeletal system. The quadriceps is important as a knee stabilizer and for overall leg and hip power.

R - RISK FACTOR
A characteristic, sign, symptom, or test score that is associated with increased probability of developing a health problem. For example, people with hypertension have an increased risk of developing coronary heart disease. Risk factors are categorized as either primary or secondary. Primary risk factors are characteristics that we can not change such as our gender (for the most part), age, race. Secondary risk factors are attitudes and lifestyle-related-behaviors that we have control over. Smoking, engaging in physical activity, drinking alcohol, eating habits or not wearing a seat belt are all secondary risk factors. The goal is to focus on one risk factor and work at changing or eliminating that behavior.

S - SPINNING, STAIRMASTERS AND SLIDING
The three S’s. These are the activities you would most likely find at your local health club. All are great activities for improving your aerobic fitness. The combination of the three S’s make-up a great crosstraining program. By alternating your workout, you continually challenge your brain and muscle to change and adapt to each new stress. Better yet, you can avoid overuse injuries and boredom by alternation your work out routine.

T - TARGET HEART RATE
Identifying and personalizing your target heart rate is another critical area within fitness that separates the novice from the experienced exerciser. If you are going to spend your free time exercising, I want to make certain that you are doing it right and getting from it what I intend, that is, cardiovascular conditioning, blood chemistry changes, good feelings.

The first step in doing this is to decide your goals. If you are looking to improve your overall health and decrease your risk of cardiovascular disease, exercise within the range 60-80% of your maximum heart rate. If your goal is to "move" for the sake of calorie expenditure (weight loss), or when beginning a program, exercise around 40-60% of your maximum heart rate. These percentage ranges are referred to as your target heart rates (THR). Of course always check with your physician before beginning any exercise program. Learn
how to determine your target heart rate.

U - UNDERWATER WEIGHING
The "gold standard" of measures for body density. Determining body density and body fat as a measure of fitness and ideal weight is far superior to the widely accepted Body Mass Index (BMI) measure. Whereas, underwater weighing and body fat measures take into account lean muscle mass, BMI uses gross weight as its measure. Therefore, an athletic, svelte female may have an acceptable body fat measurement and still be classified as "obese" on the BMI rating.

V – VO2 MAX
The largest amount of oxygen that can be used by the body during hard work or exercise. V02 max. is a concept used frequently to measure the physiological efficiency of the body during aerobic exercise. The more efficient the body can use the oxygen inhaled, the higher the V02 max. Marathon runners, cross country skiers and other endurance athletes usually have a high V02 max. as compared to sprinters and weight lifters. VO2max. is predominately genetically influenced but can increase with training.

V - VERTICAL JUMP
Vertical jumping ability is often used as a measure of lower body strength. Sports that require lower body strength like basketball and football use the vertical jump test as a performance indicator. Jumping ability in itself doesn’t necessarily make a quality athlete. Rather, the combination of coordination, quickness, strength and mental awareness do.

W - WARM-UP
A warm-up is any type of physical activity of light to moderate intensity prior to a workout. Numerous types of warm-ups are available and it is important to find the one that is right for you. The goal of a warm-up is to increase the blood and nutrient flow to the soon to be working muscles. A warm muscle is much more pliable and malleable than a cold muscle; so you will get a greater stretch with less risk of injury. Try this: when you get out of bed in the morning, reach down and see how close you are to touching the floor. After being active for a few hours, try touching the floor again. You should notice considerable difference. The same principle applies when you warm-up prior to exercise. Step one: walk/jog for about five minutes. Step two: stop and spend five minutes or so doing some stretches that mimic the activity you will be doing. Step three: begin your activity for whatever duration and end with a more elaborate stretching routine.

X - EXTREME SPORTS
Extreme sports fun is mixed with an element of dangerous adventure. From paragliding off the Rockies to helicopter skiing in Telluride, the X’tremist looks for challenge and a chance to defy nature.

Y - YOGA
A meditation and relaxation practice that incorporates stretching as its medium. There are many styles and practices of Yoga. Some may take on a mystic aura and others look and feel like a thorough and elaborate dimension of stretching. Either way, both are good. Knowing what you are looking for will help guide you in choosing the class that is right for you.

Z — ZZZZZZZZ’S
After a thoroughly exhausting workout in which we chase out the toxins and stress of the day, we look forward to some peaceful ZZZZZZ’S. For some, it is the “power nap” for others it is the “cover me up and don’t bother me for an hour or so”. Whatever style fits you, lay back and know deep in your heart that you deserve it!