I decided to give myself a very special present for my 31st birthday. A present that I would cherish for the rest of my life. A present that would make my son proud of me.
I decided to try out for a semi-pro football team. What makes this so odd? I was told by the college coach of a small 3-7 football team that I was too old, at 29, and I would just get in their way. On the day I turned 31, January the 22, I made a semi-pro team.
To really understand the path I chose, we really need to go back to the beginning because this is not really a story of how I made it as much as it is a story of how anyone can achieve their goals no matter their age or physical fitness level. All you have to do is get real and stick with it. I must first say that before anyone takes the advice in this article you should go to your doctor and get a complete physical because the advise in this article is real world and very intense.
I woke up, at 28 years old, on the day of my 10 year reunion from high school and noticed that I was fat and out of shape. At around 5'8", I weighed around 220 or so and it wasn't much muscle. With my build, I wasn't exactly obese, but I didn't feel good. I was starting to have problems with my blood pressure, I couldn't run half a mile without stopping and when I saw pictures, oh brother, I was embarrassed.
I decided that I needed to get back in shape and nothing was going to stop me, right after my next pizza. For the first couple of months, that is exactly how I did it. I was always going to start tomorrow until one day I decided that this was the day.
I have always loved lifting weights so that was how I started, eventually I added a mile run to the end of a 30-minute workout and all-in-all, I lost about five pounds.
I started to give up when I remembered a saying I had heard years before when I was competing in bodybuilding, "if you want to look extreme, you have to be extreme." I took this saying to heart and started training extreme and somehow, contrary to popular ideas about training, it worked and it worked pretty fast. I must once again urge that anyone starting a program like this should get the OK from a doctor first.
Are you ready? Here it goes!
The first thing I did was set down and formulate a program that incorporated aerobic fitness and muscle strength along with a pretty well-balanced diet. I set down a few "laws" and started working toward them knowing that I had set them so high, I couldn't help but be in great shape when I hit them. I wanted to be able to run five miles, squat 405 pounds, bench 315 pounds and comfortable fit into 32 waist jeans. I knew that if I hit all four of these goals, I would be where I wanted to be.
First of all, lets start with the diet. I believe it to be the base from which all the others factors hinge. I knew I needed enough calories, but not too much so I set a base line of 2,500 to start with. I only ate four meals per day because in the real world, it is very hard to fit in the six that are typically recommended.
Although this worked for me, you need to experiment for yourself.
There were about six days per week that I didn't want to stay on this diet but I made myself and oddly enough, every time I used a little self-discipline, I grew stronger.
The next area of my training I want to talk about was aerobics. I was so out of shape when I ran I would get dizzy. I would always stop when I got dizzy until I decide I would rather fall out and die than stay fat and out of shape and somehow the dizziness stopped.
As I stated before, I knew that when I was able to run five miles, I wouldn't have to worry about being too fat and out of shape. Guess what. It took much longer than I had planned to get to the five-mile mark. I was so heavy for my build that I kept getting shin splints and sore ankles so I started doing my aerobics on the Stairmaster, 45 minutes six days per week. I also started on some jumping and sprinting exercises to increase my vertical jump and 40-yard dash time, but these were sport-specific exercises you would only really need if you were going to be graded on them. You may have to adjust your training too and this is OK as long as you really need to adjust and your not just doing it to make it easier.
The last part of my training was the weight lifting. I decided to go a little crazy. I worked into supersetting antagonistic body parts for 20 sets (really 40) for anywhere from five reps to 20. For example, I would pick one exercise for each body part and do them back to back with no rest. I supersetted thighs/hamstrings, chest/back, shoulder/traps, abs/low back, bis/tris. This is one area where you can pretty much use your own favorites.
I was able to used this intense work out to get in the shape of my life and accomplish a dream. The main thing someone really needs to realize is that it took me over a year to achieve the goals I mentioned before and get into great shape. I first came down to a very lean 182 pounds and then built up to around 198 - 200 while still wearing my 32-waist jeans.
There is nothing special about me that would make me accomplish this while someone else could not. I tend to think just the opposite, if I can do it, anyone can. I see so many people, men and women, in the gym just going through the motions and not pushing to get to the next level. I think it is actually a fear of something, maybe getting hurt. If you do fear getting hurt, just do safe exercises and use machines but above all push, push, push. I feel confident that anyone could use this type of program of intensity and attain just about any goal he or she set for themselves but first you need to do one thing, start.
Wednesday, July 25, 2007
Tuesday, July 24, 2007
Attitude Determines Your Altitude in Fitness
Since starting my Tae-Bo and fitness journey, I have tried many other types of video workouts including other cardio-kickboxing, but most of them just make me appreciate Tae-Bo even more. Why?
Probably because of the man behind Tae-Bo who is the personification of a positive attitude: Mr. Tae-Bo, himself, Billy Blanks.
Besides being very charismatic, Mr. Blanks appeals to folks yearning for a healthier lifestyle because he promotes working from the inside out, focusing on how Tae-Bo makes us feel instead of how we look. Many who do not know the man think it is all about making money, but everyone who has had the opportunity to meet Billy at his World Training Center in California or on the road has always reported finding the genuine thing in Billy. Even his daughter Shellie exudes goodness and a positive attitude. Plain and simple, Billy Blanks wants to make this world a healthier place for anyone willing to work at it, and this message comes through loud and clear on his videos and in his live classes. This attitude of changing from the inside out is contagious to everyone who gets bitten by the Tae-Bo bug or "Billy Bug." Mechanically, he has made Tae-Bo as simple, effective and safe as possible, yet has also made it mentally stimulating and fun. More than anything else, it is Billy's attitude that is responsible for the exercise sensation known as Tae-Bo.
In spite of all of the folks who get his message, there are many who do not, and others who forget it along the way. Everyone knows why he or she should exercise, though some try to find more reasons not to exercise regularly. Often the excuses given for not exercising are the exact reason why exercise is needed. Some excuses or obstacles are lethargy/laziness, fear of injury/pain, no results/plateauing, undesirable results/bulking-up, lack of time/priorities out of whack, not wanting to sweat/mess your hair, and probably the toughest of all to overcome, lack of motivation because of a myriad of psychological factors causing a negative attitude. Whatever the excuses, the main deciding factor in successfully pursuing fitness is having a positive attitude.
Even folks with that positive attitude, such as myself, struggle with days when working out isn't appealing. If it is because you are truly not feeling well, please do permit yourself some time off. Many times the very reason making the workout less appealing (lethargy) is the exact reason why the workout is needed (to energize). Lethargy is a negative state of mind and the best way to change your attitude into a more positive one is to get moving. Just flip that energy switch on. However, be careful not to over exercise and cause any of the adverse effects of physical fatigue, psychological burnout or injury.
Fear of injury is another excuse although Tae-Bo, if done correctly, is as safe as walking. In fact, you can even do it sitting down, making it safer than walking. Exercise also helps to prevent injuries, making muscles stronger and more flexible. I used to pull a back muscle with a simple sneeze that would debilitate me for weeks. Now, I rarely suffer from such injuries and when I do, they are way more mild and shorter in duration. Sometimes when I do have an injury, it heals faster if I exercise. Although the decision to exercise is usually the healthier one, other times it is best to listen to your body and take the day(s) off to avoid further injury or burnout from over-training. What keeps me going through those off days is the attitude that once my body is rested or healed, I will have a great workout the next day or another day.
Another huge obstacle to a positive attitude about exercise for me has been my infamous plateau. Although I lost weight quickly when first starting Tae-Bo, I haven't budged in over a year. What gets me over that obstacle is remembering where I was emotionally and physically before Tae-Bo and never wanting to go back there again. I have accepted that genetically, I was never meant to be thin but am still seeing and feeling changes indicating that this journey is far from over. The most significant ongoing change has been a constant improvement in my knee pain early in the morning as Tae-Bo strengthens the surrounding muscles. Worse than giving up future changes and slowly losing more recent changes by quitting is the thought of where I would be now if I had never tried Tae-Bo at all and had continued to deteriorate physically. Perhaps a wheelchair? I remember becoming a recluse because walking and standing for just a few minutes became such a painful ordeal because of my weak lower back.
I visit a board for folks over 50 who are trying to lose weight. Most who post there are only interested in the current most touted "fad" diet and turn a deaf ear to the need for exercise to lose or maintain weight as well as to the other benefits of exercise for folks over 50 (primarily stress and pain relief). As a person ages he or she becomes less active and muscles atrophy, which in turn slows the metabolism down, burning less calories. Obesity increases because of the combined slowed metabolism and the decreased activity, bringing all sorts of additional health risks such as diabetes, high blood pressure, arteriosclerosis, etc. Our goal as we age shouldn't be to just maintain weight but to feel better and to either reduce these complications or avoid them altogether.
When I explain why folks should do a weight resistance exercise to build muscle, I usually hear the fear of bulking up. Most women will not bulk up because they do not have the male hormones and genetics that build those kind of muscles. Yes, they may hit a transition period where lingering fat is mixed with muscle, giving a bulkier image and a few, like myself, may have genetics working against ever being slim. Genetically, I'm short, large boned and mesomorphic (muscle prone) so I have the tendency to look more bulky.
Physically, would I rather be huskily muscular or huskily fat?
Emotionally, would I rather feel positive as a result of exercise and all of its benefits or negative as a result of feeling miserable because of food deprivation and ultimately failing at dieting? Very few people can lose weight and keep it off permanently with dieting alone because they have to eat less and less just to maintain their weight as their muscles atrophy, and even if they succeed, will dieting alone lubricate joints, maintain bone density, energize, relieve stress?
The most amusing excuse to me for not exercising is the lack of time or not having your fitness quest be at the top of your list of priorities because your workout will facilitate the achievement of the rest of your priorities during your daily hectic schedule as well as help you sleep well to better prepare yourself for your following hectic day. Ironically, the people who complain about this lack of time seem to have plenty of time for sitting in front of a computer, so I have suggested not even signing on till after the workout if time is a factor. Just a 15-minute workout (either of the Tae-Bo eight-minute workouts) can energize. Also, supposedly the mind works best just after a workout so both the body and mind will be more efficient in accomplishing more in less time after a short workout. Just pick a specific time of the day that is best for you to be your workout time and do it. You'll be setting a wonderful example to your children, teaching them to respect their bodies and will be a happier and healthier person for everyone you care about and who cares about you.
Tossing in the lame excuse of not wanting to sweat or mess your hair won't cut it either because the eight-minute workouts do not make you sweat (well, not enough to demand a shower or bath). Besides, don't most people in the civilized world bathe at least every other day? OK say you want a longer workout than 15 minutes and do not have enough time to shampoo and dry your sweat-soaked hair. You can try using a head sweatband because it will absorb most of the sweat, keeping your hair comparatively dry (just ask the guys who witnessed my wringing out of the headband after the QVC workout while my hair was still dry). Also if you keep your workout area coolish, you will burn more calories and sweat less. However, make sure you warm up your muscles fully and safely to avoid injury.
A lack of motivation can be the result of a combination of psychological factors such as depression, fear of failure, low self-esteem and burnout/boredom just to name a few. In addition to finding a workout you enjoy and can look forward to doing, this negative attitude can be adjusted by surrounding yourself with fitness buddies like an online support group with a similar focus to yours or reading articles on sites like this. Comparing notes with others will help you understand your own attitude better; analyzing what exactly is holding you back and how to alter it. These groups and sites can also be great source of tips to try to keep you moving. In fact, my online buddies are the main source of material for most of this article. Join your fitness buddies in a challenge like the one of doing tough floor work once a week for the rest of the year or doing at least a short Tae-Bo workout daily for 21 days straight to make it a habit, but just in the beginning because at least one day off a week is a healthier long-term plan.
Focus on how you feel after a workout. Alter your workout so it energizes you. Try a different workout or do an old workout differently. Pump up the music and MOVE. Make it FUN. This is your time so make it enjoyable. Then treat yourself to a brisk stimulating shower or a long hot soak to soothe those muscles.
People who are inactive and/or overweight have every reason to exercise and no real reason not to make exercise a permanent part of their lifestyle. Fitness will improve the quality of their life as well as perhaps lengthen the quantity of their life. Quality of life is a direct result of one's attitude. Make it a positive one.
Why do those gorgeous people on the videos continue to workout after obtaining their almost perfect bodies?
A Positive Attitude
What keeps me working-out regularly though my weight plateaued for over a year?
A Positive Attitude
Why do so many people see me, a woman who is still obese according to the doctor's scale and medical charts as a source of motivation?
A Positive Attitude
Why Tae-Bo?
Because Attitude is Everything and Billy's Attitude is contagious.
Catch the "Billy Bug" and join me on the endless quest for fitness. Your body will thank you for it. And so will everyone who cares about you. What do you have to lose besides stress, pain and fat?
Probably because of the man behind Tae-Bo who is the personification of a positive attitude: Mr. Tae-Bo, himself, Billy Blanks.
Besides being very charismatic, Mr. Blanks appeals to folks yearning for a healthier lifestyle because he promotes working from the inside out, focusing on how Tae-Bo makes us feel instead of how we look. Many who do not know the man think it is all about making money, but everyone who has had the opportunity to meet Billy at his World Training Center in California or on the road has always reported finding the genuine thing in Billy. Even his daughter Shellie exudes goodness and a positive attitude. Plain and simple, Billy Blanks wants to make this world a healthier place for anyone willing to work at it, and this message comes through loud and clear on his videos and in his live classes. This attitude of changing from the inside out is contagious to everyone who gets bitten by the Tae-Bo bug or "Billy Bug." Mechanically, he has made Tae-Bo as simple, effective and safe as possible, yet has also made it mentally stimulating and fun. More than anything else, it is Billy's attitude that is responsible for the exercise sensation known as Tae-Bo.
In spite of all of the folks who get his message, there are many who do not, and others who forget it along the way. Everyone knows why he or she should exercise, though some try to find more reasons not to exercise regularly. Often the excuses given for not exercising are the exact reason why exercise is needed. Some excuses or obstacles are lethargy/laziness, fear of injury/pain, no results/plateauing, undesirable results/bulking-up, lack of time/priorities out of whack, not wanting to sweat/mess your hair, and probably the toughest of all to overcome, lack of motivation because of a myriad of psychological factors causing a negative attitude. Whatever the excuses, the main deciding factor in successfully pursuing fitness is having a positive attitude.
Even folks with that positive attitude, such as myself, struggle with days when working out isn't appealing. If it is because you are truly not feeling well, please do permit yourself some time off. Many times the very reason making the workout less appealing (lethargy) is the exact reason why the workout is needed (to energize). Lethargy is a negative state of mind and the best way to change your attitude into a more positive one is to get moving. Just flip that energy switch on. However, be careful not to over exercise and cause any of the adverse effects of physical fatigue, psychological burnout or injury.
Fear of injury is another excuse although Tae-Bo, if done correctly, is as safe as walking. In fact, you can even do it sitting down, making it safer than walking. Exercise also helps to prevent injuries, making muscles stronger and more flexible. I used to pull a back muscle with a simple sneeze that would debilitate me for weeks. Now, I rarely suffer from such injuries and when I do, they are way more mild and shorter in duration. Sometimes when I do have an injury, it heals faster if I exercise. Although the decision to exercise is usually the healthier one, other times it is best to listen to your body and take the day(s) off to avoid further injury or burnout from over-training. What keeps me going through those off days is the attitude that once my body is rested or healed, I will have a great workout the next day or another day.
Another huge obstacle to a positive attitude about exercise for me has been my infamous plateau. Although I lost weight quickly when first starting Tae-Bo, I haven't budged in over a year. What gets me over that obstacle is remembering where I was emotionally and physically before Tae-Bo and never wanting to go back there again. I have accepted that genetically, I was never meant to be thin but am still seeing and feeling changes indicating that this journey is far from over. The most significant ongoing change has been a constant improvement in my knee pain early in the morning as Tae-Bo strengthens the surrounding muscles. Worse than giving up future changes and slowly losing more recent changes by quitting is the thought of where I would be now if I had never tried Tae-Bo at all and had continued to deteriorate physically. Perhaps a wheelchair? I remember becoming a recluse because walking and standing for just a few minutes became such a painful ordeal because of my weak lower back.
I visit a board for folks over 50 who are trying to lose weight. Most who post there are only interested in the current most touted "fad" diet and turn a deaf ear to the need for exercise to lose or maintain weight as well as to the other benefits of exercise for folks over 50 (primarily stress and pain relief). As a person ages he or she becomes less active and muscles atrophy, which in turn slows the metabolism down, burning less calories. Obesity increases because of the combined slowed metabolism and the decreased activity, bringing all sorts of additional health risks such as diabetes, high blood pressure, arteriosclerosis, etc. Our goal as we age shouldn't be to just maintain weight but to feel better and to either reduce these complications or avoid them altogether.
When I explain why folks should do a weight resistance exercise to build muscle, I usually hear the fear of bulking up. Most women will not bulk up because they do not have the male hormones and genetics that build those kind of muscles. Yes, they may hit a transition period where lingering fat is mixed with muscle, giving a bulkier image and a few, like myself, may have genetics working against ever being slim. Genetically, I'm short, large boned and mesomorphic (muscle prone) so I have the tendency to look more bulky.
Physically, would I rather be huskily muscular or huskily fat?
Emotionally, would I rather feel positive as a result of exercise and all of its benefits or negative as a result of feeling miserable because of food deprivation and ultimately failing at dieting? Very few people can lose weight and keep it off permanently with dieting alone because they have to eat less and less just to maintain their weight as their muscles atrophy, and even if they succeed, will dieting alone lubricate joints, maintain bone density, energize, relieve stress?
The most amusing excuse to me for not exercising is the lack of time or not having your fitness quest be at the top of your list of priorities because your workout will facilitate the achievement of the rest of your priorities during your daily hectic schedule as well as help you sleep well to better prepare yourself for your following hectic day. Ironically, the people who complain about this lack of time seem to have plenty of time for sitting in front of a computer, so I have suggested not even signing on till after the workout if time is a factor. Just a 15-minute workout (either of the Tae-Bo eight-minute workouts) can energize. Also, supposedly the mind works best just after a workout so both the body and mind will be more efficient in accomplishing more in less time after a short workout. Just pick a specific time of the day that is best for you to be your workout time and do it. You'll be setting a wonderful example to your children, teaching them to respect their bodies and will be a happier and healthier person for everyone you care about and who cares about you.
Tossing in the lame excuse of not wanting to sweat or mess your hair won't cut it either because the eight-minute workouts do not make you sweat (well, not enough to demand a shower or bath). Besides, don't most people in the civilized world bathe at least every other day? OK say you want a longer workout than 15 minutes and do not have enough time to shampoo and dry your sweat-soaked hair. You can try using a head sweatband because it will absorb most of the sweat, keeping your hair comparatively dry (just ask the guys who witnessed my wringing out of the headband after the QVC workout while my hair was still dry). Also if you keep your workout area coolish, you will burn more calories and sweat less. However, make sure you warm up your muscles fully and safely to avoid injury.
A lack of motivation can be the result of a combination of psychological factors such as depression, fear of failure, low self-esteem and burnout/boredom just to name a few. In addition to finding a workout you enjoy and can look forward to doing, this negative attitude can be adjusted by surrounding yourself with fitness buddies like an online support group with a similar focus to yours or reading articles on sites like this. Comparing notes with others will help you understand your own attitude better; analyzing what exactly is holding you back and how to alter it. These groups and sites can also be great source of tips to try to keep you moving. In fact, my online buddies are the main source of material for most of this article. Join your fitness buddies in a challenge like the one of doing tough floor work once a week for the rest of the year or doing at least a short Tae-Bo workout daily for 21 days straight to make it a habit, but just in the beginning because at least one day off a week is a healthier long-term plan.
Focus on how you feel after a workout. Alter your workout so it energizes you. Try a different workout or do an old workout differently. Pump up the music and MOVE. Make it FUN. This is your time so make it enjoyable. Then treat yourself to a brisk stimulating shower or a long hot soak to soothe those muscles.
People who are inactive and/or overweight have every reason to exercise and no real reason not to make exercise a permanent part of their lifestyle. Fitness will improve the quality of their life as well as perhaps lengthen the quantity of their life. Quality of life is a direct result of one's attitude. Make it a positive one.
Why do those gorgeous people on the videos continue to workout after obtaining their almost perfect bodies?
A Positive Attitude
What keeps me working-out regularly though my weight plateaued for over a year?
A Positive Attitude
Why do so many people see me, a woman who is still obese according to the doctor's scale and medical charts as a source of motivation?
A Positive Attitude
Why Tae-Bo?
Because Attitude is Everything and Billy's Attitude is contagious.
Catch the "Billy Bug" and join me on the endless quest for fitness. Your body will thank you for it. And so will everyone who cares about you. What do you have to lose besides stress, pain and fat?
Dancers: It’s time to Revive!
I was in the bookstore the other day looking at performing art trade papers for the large city centers across the country. Spring has sprung and that means audition season for dancers is in full swing.
With an abundance of summer school programs, summer stock festivals, touring companies holding open calls, dance classes, Pilates studios, and private instructors are jam-packed with potential dancers who are wishing to refine their craft, or to be discovered. For pre-professional students, competition season is winding up, and dance festivals and recitals are filling auditoriums and community center theaters across each state and province. Most university dance programs are concluding their academic year and that means senior students and graduate students are producing their own concerts on strict, high-pressure deadlines. When there are so many demands being placed on the body (rehearsals, performances, performance anxiety, temperamental weather, respiratory allergies) it is imperative to make sure one's body is being cared for more than ever: that means making sure nutritional requirements, as well as sleep requirements, are being met.
Burnout
After a season of spending intense hours in the studio and onstage, it is commonplace to feel the need to spend lots of time resting -- which to many dancers is not welcome for we are so used to exerting physical energy for upwards of eight hours a day. Many of us presume there is something seriously "the matter" with us. Our bodies feel sluggish, and the thought of walking up a flight of stairs seems insurmountable. We feel as though there is cement holding our hip joints together for all the mobility is long gone. Many of us feel a dull throb in the lower lumbar spine, and our feet? There isn't one pleasant adjective to describe how beaten they feel. Our bunions scream, our first metatarsal is blistered and torn, our arches are knotted hard as hazelnuts, and nothing makes the dull aches subside. Burnout does take place with dancers, though it is rarely discussed. Dancers are so familiar with feeling warn-down and tired, that we often ignore the symptoms of burnout accepting them as typical and habitual. However burnout carries with it symptoms that are different than those suffered during day-to-day fatigue. One may experience: a loss of strength and technique, upper respiratory infections, menstrual problems, and a higher incidence of injuries. Burnout can also make one feel anxious or depressed. The usual sense of euphoria that happens after the second exercise of dance class is replaced with resentment. One may feel restless and jittery as though she or he is awaiting bad news, but for no reason whatsoever. There is a hollow feeling in the stomach that no amount of green vegetables will cause to mellow. There is good news though. Rest (especially sleep) can help you bounce back from burnout.
How long should you take time off from class and from exercising at the gym? According to research, dancers who have experienced symptoms for a month or more need three to five weeks off to completely recover. (Dance magazine, April 2001) Mild exercise such as walking is sufficient. It is best to ease back into an intense schedule as to avert the possibility of burnout surfacing again. Reducing stress in other ways also helps in the prevention of burnout as well. Some techniques to consider include massage, saunas, whirlpools, yoga and stretch classes (classes that force you to center on your breathing and to facilitate easing the contraction of the large muscle groups), and aromatherapy. A balanced diet will also help in the prevention of fatigue.
Balanced Diet
We all have heard the drill. Eat well so your body can perform at its optimum level. Every dancer in the world who has battled an impossible schedule knows this works in theory, but can be difficult at the best of times especially when one is on the road auditioning. We want to have enough energy to sustain high-energy output, but do not want to consume large quantities of fruits and vegetables because of their gaseous characteristics. It is very important to eat a large breakfast because this sustains the appetite for hours. One simple and very effective breakfast food is oatmeal. It does not cause bloating, and it fills up the tummy without causing that "protruding stomach syndrome" that we all try to avoid on the mornings of important auditions. Having oatmeal in the morning (three hours before class/audition is best) regulates digestion and does not increase insulin production to the point that you will be reaching for the first piece of chocolate you see an hour later.
Milk may produce gas and bloating and should best be avoided on morning open-call auditions. As well, if there is a vocal component to the audition, dairy products cause increased mucus formation and impede singing quality. Skip the cereal and opt for flax seed/ whole-wheat bagels and breads.
If at all possible, try to infuse protein into your diet whenever possible. Protein curbs the appetite, it decreases the craving for carbohydrates, it rejuvenates torn muscle tissue, and in speeds up recovery time when rehearsing for long hours. Protein feeds the brain and therefore complex dance combinations don't seem so overwhelming. It is hard enough to concentrate on intricate footwork and musical phrasing when you are tired: Don't contribute to the difficulty by starving the body and the brain of essential protein.
Stretching
Try stretching out of the dance studio setting. Perhaps try a stretch class in a fitness club where there are no other professional dancers present. The change in tempo and mental set is refreshing. Often in this environment, we can center completely on the anatomical structure instead of a means to an end (visualizing "the dance" all the time). As well, many stretch classes in fitness-club settings offer stretches that compliment many other cross-training disciplines that we as dancers may have forgotten about. Mixing up our stretching repertoire provides a nice refuge and challenges the muscles in new and important ways.
Swimming
A nice form of repose for an aching, over-taxed body is a trip to the pool. Fluid, joint-friendly, non weight-bearing swimming is a nice way to escape the demands of dance class. The methodical repetition of swimming strokes is unlike the fragmented chains of steps that are often performed but once in a dance class. As well, swimming is movement that is not initiated by the feet or the torso. One can feel the length of the body in the horizontal position when swimming vs. trying always to attain the maximum stretch while in the vertical position as in ballet class. Really feeling the stretch through the torso provides vacation for the poor feet. As well, kicking the legs (like when one does the front crawl) utilizes the hamstrings and provides repose for the oft-overused quadriceps. The coordination, timing and phrasing of swimming is different than dancing. As dancers, we are very aware of our breath: While submersed in the water when swimming, the breath is all-important as well. Indulging in breathing in a different way (if nothing else for survival and not drowning in the pool) is a complimentary way of spending time away from a taxing audition or performance schedule.
Dancers take note: Sleep in, feed your body and stretch to combat this grueling time of year.
Making Peace With Codependency and Teen Eating Disorders
Eating disorders among teenagers are rising. With all of the media exposure, competition and concern to look great in a thin body, kids are showing dangerous signs of self-abuse. The numbers are overwhelming. To avoid some of the pitfalls, parents should be aware of how to eliminate some potentially serious problems.
Kids as young as six years old are already beginning to show concerns about their body image, and signs and symptoms of eating disorders. However, it is in the early teen years where we see the beginnings of full-blown eating disorders. A few years ago I was asked to address the topic of eating disorders to a freshmen class at a local private high school. After a three-hour lecture, several teenage girls came to me to talk about their concerns and fears about their own struggles with food. With tears in their eyes, they admitted to being bulimic and/or anorexic. Some were obviously quite ill. They told me that it had been a painful secret not even their parents knew! With early intervention, and a will to get treatment, many of these girls can be helped.
It is a "family affair," stated Dr. Judy Hollis in her book of the same name, which I believe is a great resource for parents wanting to know more. She too has suffered the pangs of eating disorders. The preoccupation with weight and attempting to look like teen idols is natural to a point. However, as teens seek to find their own identity, it is wise for parents to notice how they themselves deal with these issues. A neighbor of mine, a little girl about the age of five or six, shared with me her fear of getting fat! She told me that her mother had already put her on a diet. If I had not been aware of eating disorders and knowledgeable about signs and symptoms, that comment would not have bothered me. However, the comment made me think about what is going on in that family, and with thousands of young girls and boys today. (The number of boys with eating disorders is not as high as girls, but statistics tell us that those numbers are rising.) I wondered what the mother must have been thinking? What is her concern and belief system? How does she feel about her own body image? How can her thoughts about food help or hinder her children? There are many reasons a child eats inappropriately. People need food to survive, and that makes eating disorders one of the hardest cases to treat. If food is used to abuse oneself, there is definitely an issue going on.
The definition of an addiction is this: "The continuous use of a mood-altering or mind-altering substance (including food), regardless of the harmful consequences." Food does alter the mind and mood; there is question about that. But not all people will end up addicted to it. Addiction is about control, regardless if the food is eaten. Whether it is about bulimia (binge and vomit) or anorexia (stopping of food intake), it is all about control.
Why is control a factor?
In a nutshell, people who feel out of control will use the only means of self-control they have. What goes into or out of the body is in their control. They have a sense of control of themselves when they make the decision to eat or not eat. It is empowering when they feel powerless inside. Many things contribute to lack of power. When a child has been abused (sexually, emotionally, physically or any combination thereof) eating disorders can appear. When the home is a scary unpredictable and stressful place, a child may eat for comfort. If a parent is absent or unavailable emotionally or physically, it creates a feeling of abandonment in the child. The food acts as a shield and has a nurturing quality; something the child may not get in her or his environment. A child needs to feel secure.
Having a sense of control over the outside world is welcoming when the world inside is falling apart. With the pressure of being perfect in an imperfect world, having to do everything right and having low self-esteem and low self-confidence, a young teen will lose touch with her or his feelings. Using food or drugs assists in numbing the bad feelings. Binging and purging gives the person a sense of having feelings and having control over something. Even bad feelings are feelings. The temporary feeling that comes with the purge is, at best, a feeling of release from pressure, which gives back control (although almost always coupled with the shame).
Although not all eating disorders can be blamed on family dysfunction, most are. The truth is that most families do have some degree of dysfunction. I know kids and adults who come from somewhat "normal" healthy families, but who suffer the pains of eating disorders. Food does have its chemical makeup which, when turned into sugar, causes imbalances in the brain. Some people lack the necessary release of seratonin in the brain, and find that eating certain foods in abundance gives a boost to this release. Sexual activity does the same thing, as do behaviors that cause a rush. This causes a kind of euphoric feeling, as it is when chocolate is eaten, causing a kind of peaceful, serene and relaxed sensation. Turkey is known to have L-Triptophane, which creates a similar feeling. We just want to fall asleep in a big, fluffy chair after having a big Thanksgiving dinner.
Codependency
So, how can we parents avoid becoming codependent with our children who have eating disorders or potential eating disorders? First, the definition of a codependent is someone whose life is intertwined with the person who has an eating disorder or any other kind of addiction for that matter. It could be alcohol abuse, sex addiction, gambling or even someone married to a computer! A codependent's mission in life is to cure the abuse in those they love and adore. They forget their own lives to help another.
The codependent has often been overlooked in the rehabilitation process (if the family is in rehab). Actually, they are partners in keeping the abuse continuing. In the early 1960s when alcoholism treatment programs were beginning to take form, no one paid attention to family members. It was assumed that these people had no specific needs. We found that when a spouse's drinking stopped, depression sometimes emerged in the partner. Some family members actually worked to sabotage the alcoholic's treatment! Many formerly helpful spouses sought divorce instead. They had stayed during all the bad times, but when change came, they had to leave. They would often leave to marry another alcoholic. Without examining their own needs and wants as codependent personalities, they are doomed to repeat the same endless cycle.
We have all been affected by other people's addictive behaviors. As parents, we want to help our kids. We feel frustrated when we don't know what to do. We must see how much our lives are intertwined with others. I heard a joke one time about a codependent. "If you see someone else's life flash before your eyes prior to death, you know you are codependent." It is safe to say that a codependent is someone who is addicted to another's addiction. They take on curing the addicted person as their mission in life. They become obsessed with solving there loved one's problems. On the one hand, codependents get excited about the idea of discussing their child's eating problems; yet often have great difficulty talking about their own lives.
Sometimes being perceptive, compassionate and aware of another person is an asset. These people make great nurses, doctors and counselors. In some families, however, this codependency can lead to a tangled web where a parent can lose identity in service to the child. It may take long-time counseling to untangle.
Parents and family members who learn to speak for themselves and develop a sense of separateness are healthy. Parents can unknowingly disrespect and rob their kids or even their spouse the chance to feel like an exciting, evolving person if they assume they have them figured out. We don't always know what they are thinking or feeling. Being enmeshed means that parents and family members may easily lose their own identities and needs in the service to others. Codependent parents may insist on being able to solve the problems associated with their children's eating disorders. Anorexic girls often control their mothers by alternately demanding and rejecting help. The mother, being codependent, starts to suffer as much as the child. Parents beware: Real compassion is not helping others solve a problem and feeling it more than they do. We as parents have an emotional involvement with our children. We hurt when they do. We are invested strongly in helping them, maybe more than they are helping themselves.
How would you know if you have impending codependency? Check the following and see:
These are a few of the typical behaviors and thoughts of codependents.
If my child has a bad day, I react. If you have problems, I feel I must come up with a solution for you. I need to be needed. When your are hurting, I often feel it more deeply than you do. I don't develop many of my own interests but respond to yours. I feel safest when I am giving. I know more clearly what you want than what I want. I only feel good about myself if I have your approval. I diminish my social life to get overly involved in yours. I am critical and judging, and then I feel guilty. I think I can convince you to like yourself.
Do you force diets? Do you check on diets? Do you hide food from overeaters? Do you throw food away so the problem eater won't find it? Are you constantly disappointed when you see a relapse in your child? Are you embarrassed by the over/undereater's appearance? Have you excused the erratic, sometimes violent, mood swings resulting from the child's or adult's addictive behaviors?
A family who struggles with these disorders (reminder: It is a disorder, not a judgment against you personally) can feel comfort in knowing there is assistance and hope. Codependency and eating disorders are a matter of life and sometimes death. Learning to become detached for the health of yourself and the family is a gift. When we seek ways to focus on ourselves in order to feel the happiness within, we are also giving to our kids. It gives them permission to love themselves too. Parents can model for their children the idea that it is OK to be strong, independent and self-confident.
Kids as young as six years old are already beginning to show concerns about their body image, and signs and symptoms of eating disorders. However, it is in the early teen years where we see the beginnings of full-blown eating disorders. A few years ago I was asked to address the topic of eating disorders to a freshmen class at a local private high school. After a three-hour lecture, several teenage girls came to me to talk about their concerns and fears about their own struggles with food. With tears in their eyes, they admitted to being bulimic and/or anorexic. Some were obviously quite ill. They told me that it had been a painful secret not even their parents knew! With early intervention, and a will to get treatment, many of these girls can be helped.
It is a "family affair," stated Dr. Judy Hollis in her book of the same name, which I believe is a great resource for parents wanting to know more. She too has suffered the pangs of eating disorders. The preoccupation with weight and attempting to look like teen idols is natural to a point. However, as teens seek to find their own identity, it is wise for parents to notice how they themselves deal with these issues. A neighbor of mine, a little girl about the age of five or six, shared with me her fear of getting fat! She told me that her mother had already put her on a diet. If I had not been aware of eating disorders and knowledgeable about signs and symptoms, that comment would not have bothered me. However, the comment made me think about what is going on in that family, and with thousands of young girls and boys today. (The number of boys with eating disorders is not as high as girls, but statistics tell us that those numbers are rising.) I wondered what the mother must have been thinking? What is her concern and belief system? How does she feel about her own body image? How can her thoughts about food help or hinder her children? There are many reasons a child eats inappropriately. People need food to survive, and that makes eating disorders one of the hardest cases to treat. If food is used to abuse oneself, there is definitely an issue going on.
The definition of an addiction is this: "The continuous use of a mood-altering or mind-altering substance (including food), regardless of the harmful consequences." Food does alter the mind and mood; there is question about that. But not all people will end up addicted to it. Addiction is about control, regardless if the food is eaten. Whether it is about bulimia (binge and vomit) or anorexia (stopping of food intake), it is all about control.
Why is control a factor?
In a nutshell, people who feel out of control will use the only means of self-control they have. What goes into or out of the body is in their control. They have a sense of control of themselves when they make the decision to eat or not eat. It is empowering when they feel powerless inside. Many things contribute to lack of power. When a child has been abused (sexually, emotionally, physically or any combination thereof) eating disorders can appear. When the home is a scary unpredictable and stressful place, a child may eat for comfort. If a parent is absent or unavailable emotionally or physically, it creates a feeling of abandonment in the child. The food acts as a shield and has a nurturing quality; something the child may not get in her or his environment. A child needs to feel secure.
Having a sense of control over the outside world is welcoming when the world inside is falling apart. With the pressure of being perfect in an imperfect world, having to do everything right and having low self-esteem and low self-confidence, a young teen will lose touch with her or his feelings. Using food or drugs assists in numbing the bad feelings. Binging and purging gives the person a sense of having feelings and having control over something. Even bad feelings are feelings. The temporary feeling that comes with the purge is, at best, a feeling of release from pressure, which gives back control (although almost always coupled with the shame).
Although not all eating disorders can be blamed on family dysfunction, most are. The truth is that most families do have some degree of dysfunction. I know kids and adults who come from somewhat "normal" healthy families, but who suffer the pains of eating disorders. Food does have its chemical makeup which, when turned into sugar, causes imbalances in the brain. Some people lack the necessary release of seratonin in the brain, and find that eating certain foods in abundance gives a boost to this release. Sexual activity does the same thing, as do behaviors that cause a rush. This causes a kind of euphoric feeling, as it is when chocolate is eaten, causing a kind of peaceful, serene and relaxed sensation. Turkey is known to have L-Triptophane, which creates a similar feeling. We just want to fall asleep in a big, fluffy chair after having a big Thanksgiving dinner.
Codependency
So, how can we parents avoid becoming codependent with our children who have eating disorders or potential eating disorders? First, the definition of a codependent is someone whose life is intertwined with the person who has an eating disorder or any other kind of addiction for that matter. It could be alcohol abuse, sex addiction, gambling or even someone married to a computer! A codependent's mission in life is to cure the abuse in those they love and adore. They forget their own lives to help another.
The codependent has often been overlooked in the rehabilitation process (if the family is in rehab). Actually, they are partners in keeping the abuse continuing. In the early 1960s when alcoholism treatment programs were beginning to take form, no one paid attention to family members. It was assumed that these people had no specific needs. We found that when a spouse's drinking stopped, depression sometimes emerged in the partner. Some family members actually worked to sabotage the alcoholic's treatment! Many formerly helpful spouses sought divorce instead. They had stayed during all the bad times, but when change came, they had to leave. They would often leave to marry another alcoholic. Without examining their own needs and wants as codependent personalities, they are doomed to repeat the same endless cycle.
We have all been affected by other people's addictive behaviors. As parents, we want to help our kids. We feel frustrated when we don't know what to do. We must see how much our lives are intertwined with others. I heard a joke one time about a codependent. "If you see someone else's life flash before your eyes prior to death, you know you are codependent." It is safe to say that a codependent is someone who is addicted to another's addiction. They take on curing the addicted person as their mission in life. They become obsessed with solving there loved one's problems. On the one hand, codependents get excited about the idea of discussing their child's eating problems; yet often have great difficulty talking about their own lives.
Sometimes being perceptive, compassionate and aware of another person is an asset. These people make great nurses, doctors and counselors. In some families, however, this codependency can lead to a tangled web where a parent can lose identity in service to the child. It may take long-time counseling to untangle.
Parents and family members who learn to speak for themselves and develop a sense of separateness are healthy. Parents can unknowingly disrespect and rob their kids or even their spouse the chance to feel like an exciting, evolving person if they assume they have them figured out. We don't always know what they are thinking or feeling. Being enmeshed means that parents and family members may easily lose their own identities and needs in the service to others. Codependent parents may insist on being able to solve the problems associated with their children's eating disorders. Anorexic girls often control their mothers by alternately demanding and rejecting help. The mother, being codependent, starts to suffer as much as the child. Parents beware: Real compassion is not helping others solve a problem and feeling it more than they do. We as parents have an emotional involvement with our children. We hurt when they do. We are invested strongly in helping them, maybe more than they are helping themselves.
How would you know if you have impending codependency? Check the following and see:
These are a few of the typical behaviors and thoughts of codependents.
If my child has a bad day, I react. If you have problems, I feel I must come up with a solution for you. I need to be needed. When your are hurting, I often feel it more deeply than you do. I don't develop many of my own interests but respond to yours. I feel safest when I am giving. I know more clearly what you want than what I want. I only feel good about myself if I have your approval. I diminish my social life to get overly involved in yours. I am critical and judging, and then I feel guilty. I think I can convince you to like yourself.
Do you force diets? Do you check on diets? Do you hide food from overeaters? Do you throw food away so the problem eater won't find it? Are you constantly disappointed when you see a relapse in your child? Are you embarrassed by the over/undereater's appearance? Have you excused the erratic, sometimes violent, mood swings resulting from the child's or adult's addictive behaviors?
A family who struggles with these disorders (reminder: It is a disorder, not a judgment against you personally) can feel comfort in knowing there is assistance and hope. Codependency and eating disorders are a matter of life and sometimes death. Learning to become detached for the health of yourself and the family is a gift. When we seek ways to focus on ourselves in order to feel the happiness within, we are also giving to our kids. It gives them permission to love themselves too. Parents can model for their children the idea that it is OK to be strong, independent and self-confident.
Plyometric Training Basics
"There is great variability possible in plyometrics, limited only by knowledge and creativity of the coach or practitioner. Choose exercises that simulate part or all of the movements used in the sport."
Originally developed in East Bloc countries, plyometric exercises are used to translate the increased strength from resistance training into increased speed and power. Although plyometrics are designed for intermediate and advanced athletes, they may be able to help you improve your game.
Beginners in fitness need to go slowly to learn proper exercise technique. Improper exercise technique increases the risk of injury. Since the fitness level of each participant is unknown and there is less supervision, there is an increased risk of injury, especially if the participant has pre-existing injuries. Therefore, the risk of use in general fitness classes are too great when related to the benefits. Coaches in athletic events can gauge whether the athlete is ready for plyometrics and closely watch their technique to avoid injury.
In athletics, as well as general fitness training, there are five stages of development. The first stage is neuromuscular facilitation, also called kinesthetic awareness. This stage involves learning to control how the body moves. The second stage is developing muscular endurance, which allows a person to be able to complete the workout routine without undue fatigue. The third and fourth stages (increased muscle mass and increased strength (the ability to exert increased force)) occur at about the same time. The fifth and final stage is development of power, which is strength with speed. The fifth stage is where plyometrics is used most effectively and requires prior development of the other four athletic qualities.
Initially, resistance training, stretching, sprints and sports drills should be sufficient to improve speed and power. The rule of thumb the Soviets used for commencing lower body plyometrics was the athlete should be capable of squatting 150 percent of bodyweight. Until that time, speed can be improved significantly with strength training and sports training techniques. The athlete's joints and muscles need to be sturdy enough to withstand the high forces generated by plyometrics. The connective tissue doesn't increase in strength as fast as the muscles because they have less blood supply. The initial strength change produced by resistance training is via neurological adaptation; i.e., increased motor unit recruitment and muscle fiber contraction synchronicity. Soon, there is an increase in contractile proteins in the muscle fibers, also known as muscle growth. Over time the tendons, ligaments and joint capsule increase in thickness and structural integrity. Once the athlete has become strong enough, plyometric training can begin.
Plyometric training is most applicable to sports requiring speed or power as a primary requisite for victory. The sports most clearly in this category include track and field events such as high jump, long jump, pole vault, high hurdles, shot-put, discus, javelin and the hammer-throw. Other sports in this category include boxing, martial arts, ice hockey, sprint distances in running and swimming, Olympic weightlifting and football. Sports where power and speed play a less decisive role are those where strategy, endurance or raw strength are more important. These sports include, among others, basketball, baseball, badminton, wrestling, table tennis, tennis, arm wrestling, gymnastics, ski jump, downhill skiing, water skiing and surfing.
In running, jumping and many other athletic events, the athletes' foot or hand is in contact with the ground, ball or opponent only for a fraction of a second before the next contraction occurs. The pre-stretch that occurs when running or jumping helps the next contraction be more rapid and forceful. The body has a neurological inhibition that prevents the muscles from contracting so powerfully that it damages the tendon, or the attached bone. This inhibitory mechanism is actually set too conservatively. Utilizing training methods that use the pre-stretch contraction partly reduces this inhibition, allowing a more rapid and powerful contraction than before.
There is great variability possible in plyometrics, limited only by knowledge and creativity of the coach or practitioner. Choose exercises that simulate part or all of the movements used in the sport. Choosing the safest and most effective exercises requires an intimate knowledge of movement in a given sport, and the direction force must be applied to facilitate the movement. An experienced strength and conditioning coach or trainer who doesn't specialize in your particular sport can watch video of a sport and pick up on the main movements requiring speed and decide which specific plyometric exercises can be chosen. If an athlete has a particularly weak area of his or her game, emphasis can be placed on that movement.
Plyometrics for lower body can include: jumping, bounding, rebounding after dropping from a height (depth drops), weight-release jumps, hopping on one leg. Any of these can be performed for vertical height or vertical distance. They can also be performed in place, forward, backward or laterally. To perform weight-release jumps, hold weights in the hands and drop them as the feet leave the ground during the jump. The idea in all these methods is to rebound as rapidly as possible.
Upper body and midsection plyometrics include some of the same techniques, but primarily use medicine balls for catching and throwing in various directions with a partner, bouncing off a wall or rebounding trampoline or doing twisting movements with a medicine ball with ropes.
Volume and intensity of plyometric training must initially be low and increase over time. Within the athletes' program, the volume of training and the intensity are inversely proportional. Bounding drills are less intense than single-leg hops, which are less intense than depth drops. The intensity of depth drops is directly proportional to the height of the jumping platform. In medicine-ball drills, intensity varies directly with the weight of the ball and the speed with which it is thrown, bounced or dropped.
The timing of plyometrics training is important in two ways. The first way is integrating the sport skill, resistance training and plyometrics programs so they are focused on the same goals. An athlete training for muscular endurance is doing light weights and high volume (total reps) and developing a fitness base. During this time, no plyometrics are performed. When the athlete is in the muscular hypertrophy mesocycle, they will be using moderately heavy weights and medium volume. Muscular hypertrophy requires enough rest to grow. Light intensity plyometrics may be used during this cycle. During the strength-training mesocycle, the athlete lifts heavy weights at a moderate speed and somewhat low volume. Low to medium intensity plyometrics may be used.
High-intensity plyometrics should be done during the time the athlete is in the power mesocycle of resistance training. During this time, the athlete is lifting explosively for sets of one to five repetitions. This is coming toward the start of the season in strength, speed and power sports.
The other aspect of timing concerns the order in which different aspects of training are performed. After a sufficient warm-up, power training is done prior to weight training, or is done on a different day. Endurance training is performed after weight training or on a different day or different time of day. Endurance training sets up the wrong kind of motor pattern for power training and strength training. Fatigue of any kind, reduces speed and coordination.
A primary example of an event that benefits from plyometrics is the long jump, which requires the athlete to use the speed from the run into the power to propel the body as far as possible vertically. This sport requires a great deal of technique as well as a high strength-to-weight ratio. Athletes who have a high percentage of fast-twitch muscle fibers, advantageous muscle insertions and can fire as many of their total muscle fibers simultaneously as possible are likely to do well in this event. The long jump consists of the approach run, the jump and the landing. The approach run is to generate the power for the jump, so training for that part of the event would be similar to the training of the 100-meter sprinters. The jump must use the speed of the run to generate maximum speed at an angle that will produce the greatest distance before returning to the ground. The landing must be done so the athlete does not fall back or land wrong and cause injury. Each part of the event must be improved to achieve maximum performance. The coach assesses the long jumpers form to determine the limiting factor in improving performance. Initially, technique practice, strength training for the primary, secondary and stabilizing muscles, and stretching for the antagonist muscles will go far toward improving performance. The midsection stabilizes the body, absorbs shock and transfers power between the lower body and the upper body. The upper body moves to maintain balance during the run and jump and helps soften the landing. Therefore, attention must be paid to train the body as a whole.
For more information about strength training for sport, see the following articles on this Web site "Resistance Training: Sport Specific" October 16, 2000; "Strength Speed and Power" October 25, 2000; "Weight Gain, Strength, Speed and Sports Performance" September 5, 2000. Sport specific routines may also be found in sections of this Web site about your sport.
Once the athlete has mastered the technique and developed sufficient and balanced strength and flexibility, plyometric techniques can be used. Since this event is very linear and straight in motion, the plyometrics can focus on forward motion and vertical height. Lateral and backward plyometric drills are not necessary. Jumping, bounding and depth drops will increase lower extremity speed and medicine ball drills can improve midsection and upper body strength.
An example in a less obvious sport is a tennis player who lacks a powerful serve. Initially, the power of the serve can be increased by practicing serves, increasing strength with barbell or cable pullovers, overhead tricep extensions and abdominal crunches, in addition to increasing the flexibility of the shoulders and waist. After the player has developed more strength and flexibility, they can proceed to plyometric medicine-ball drills such as overhead bounce pass, seated overhead passes and overhead chopping drills in the same position.
In conclusion, plyometrics is a highly effective method of developing speed and power for intermediate and advanced athletes. However, the program should be designed and taught by a competent coach or trainer. It must be integrated into the entire training program including aerobic, anaerobic, flexibility and resistance training to prevent injury and increase effectiveness.
How to Plan Your Cardiovascular Exercise Workouts
No exercise can be considered safe and efficient unless it is appropriate for your fitness level. It is important that you know how fit you are and what to do to improve your fitness level.
The Rockport Protocol Fitness Walking Test
The Rockport Test is considered the safest aerobic fitness test. It allows you to estimate your aerobic capacity. In my opinion, the best test to do without professional supervision and equipment is the Rockport Protocol Fitness Test. I regard this test highly because it is specific to your age and gender.
What's more, this test is safe because you are not forced to overdo. This is why it's called "non-stress exercise test." Specialists who are required to be ready to do CPR if needed should conduct the stress exercise tests in a well-equipped lab. During the Rockport Protocol Fitness Test, you can walk at your own pace and still get a realistic estimation of your fitness level. Why?
Because your heart rate is a part of the equation. You can walk slower and have a slower heart rate or you can walk faster and have a faster heart rate. Where these two variable cross is your fitness point. The Rockport Protocol Walk Fitness Test allows the calculation of the most important fitness parameter, the maximal oxygen consumption (VO2 max).
A "regular" VO2 is a volume of oxygen consumed by all tissues of the body at any state including at rest. It shows how many liters of oxygen a kilogram of body weight consumes in one minute.
The "maximal" VO2 (VO2 max) is how much oxygen the body can consume during a maximal physical effort. It is a good measure of physical condition because it reflects how much muscle you have, how good your heart, lungs and blood vessels work at pumping the blood saturated with oxygen throughout the body's tissues, and how well your capillary network is developed. Fat tissues don't consume much oxygen, so with the same body weight, a fatter person consumes less oxygen.
However, this test is not for everyone. The School of Health, Physical Education and Leisure Services, University of Northern Iowa, validated the Rockport Fitness Walking Test in college students (Research Quarterly for Exercise & Sport. 65 (2): 152-8, 1994). They measured VO2 max directly and compared it with that predicted by the Rockport Protocol Fitness Test. The conclusion was that the Rockport Fitness Walking Test in college students overpredicted VO2 max by 16-18 percent in the males and by 22-23 percent in the females. If you are college age, you probably should not use this test. It was also concluded that the test couldn't be accurate enough for adults with mental retardation (Medicine & Science in Sports & Exercise. 31 (12): 1849-54, 1999).For the rest of us, it is easy to do. But before you start the test, make sure it is safe for you. This is how.
Step 1. This is how to check out your fitness level simply by doing squats. Read carefully to do it safely.Sit quietly for a few minutes, and then measure your resting heart rate (RHR).For men it is safe to do this test if your HR is below 75, for women it can be up to 80. If your heart rate is higher than that, do the following measurement first.
Step 2. For those whose RHR was above 75 (men) or 80 (women)Squat all the way down, keeping your back straight and lifting your arms forward parallel to the floor. Stand straight again. Repeat 10 times, at one-second intervals. Immediately after the 10th squat, measure your after-test heart rate (THR). If your THR exceeds your RHR by 50 percent, you need to see your doctor for a professional check-up. Perhaps, you need a cardio fitness rehabilitation program.
Step 3. For those whose RHR was below 75 (men) or 80 (women)Those whose RHR was in safe limits and those whose THR after the above exercise was not 1.5 times higher than their RHR, may proceed to the main test, which is similar to the above test, just twice as long.Squat all the way down, keeping your back straight and lifting your arms forward parallel to the floor. Stand straight again. Repeat 20 times, at one-second intervals. Immediately after the 20th squat, measure your THR.Take you THR and divide it by your RHR. Estimate your fitness using the table:
Table 1.
Now you are ready for the Rockport Test
Measure a mile. Walk it nonstop, briskly but comfortably. Count your heart rate for 15 sec. immediately after. Multiply by four and write down the result. Write down how much time you spent walking this mile.
Table 2. Men.
Table 3. Women.
Table 4. Fitness
CategoriesVO2 max is generally expressed in milliliters per kilogram per minute (ml/kg min). This is how to convert pounds to kilograms and liters to milliliters.
2.2/weight/.001 x VO2 max (in liters per minute) = VO2max (in kg/ml min)
Table 5 Age Correction.
Now that you know your fitness level, what should you do next? It's simple: your have to increase it however good it is. This is the tricky part. You just can't stay where you are and still keep your fitness level high. There are many workout plans suitable for your fitness level, but you can have a rough schedule for any kind of exercise based on safely and efficiently increasing the workloads, week by week.
Heart rate schedules for 10 weeks
If your fitness level is poor Weeks 1 to 3: Your exercise heart rate should not exceed your HR at rest by 10 beats per minute.Weeks 4 to 6: It should be your resting HR plus 15.Weeks 7 to 10: It should be your resting HR plus 20.Then you will need to re-evaluate your fitness level.
For the "fair" fitness level Weeks 1 and 2: HR at rest + 10.Weeks 3 and 4: HR at rest + 15.Weeks 5 and 6: HR at rest + 20.Weeks 7 10: HR at rest + 25.
Fitness category "Good" Weeks 1 and 2 - 60 percent Maximal Heart Rate.Weeks 3 and 4 - 65 percent Maximal Heart Rate.Weeks 5 and 6 - 70 percent Maximal Heart Rate. Weeks 7 to 10 - 75 percent Maximal Heart Rate.
Fitness category "Excellent" Weeks 1 and 2 - 65 percent Maximal Heart Rate.Weeks 3 and 4 - 70 percent Maximal Heart Rate.Weeks 5 and 6 - 75 percent Maximal Heart Rate.Weeks 7 to 10 - 80 percent Maximal Heart Rate.
The Rockport Protocol Fitness Walking Test
The Rockport Test is considered the safest aerobic fitness test. It allows you to estimate your aerobic capacity. In my opinion, the best test to do without professional supervision and equipment is the Rockport Protocol Fitness Test. I regard this test highly because it is specific to your age and gender.
What's more, this test is safe because you are not forced to overdo. This is why it's called "non-stress exercise test." Specialists who are required to be ready to do CPR if needed should conduct the stress exercise tests in a well-equipped lab. During the Rockport Protocol Fitness Test, you can walk at your own pace and still get a realistic estimation of your fitness level. Why?
Because your heart rate is a part of the equation. You can walk slower and have a slower heart rate or you can walk faster and have a faster heart rate. Where these two variable cross is your fitness point. The Rockport Protocol Walk Fitness Test allows the calculation of the most important fitness parameter, the maximal oxygen consumption (VO2 max).
A "regular" VO2 is a volume of oxygen consumed by all tissues of the body at any state including at rest. It shows how many liters of oxygen a kilogram of body weight consumes in one minute.
The "maximal" VO2 (VO2 max) is how much oxygen the body can consume during a maximal physical effort. It is a good measure of physical condition because it reflects how much muscle you have, how good your heart, lungs and blood vessels work at pumping the blood saturated with oxygen throughout the body's tissues, and how well your capillary network is developed. Fat tissues don't consume much oxygen, so with the same body weight, a fatter person consumes less oxygen.
However, this test is not for everyone. The School of Health, Physical Education and Leisure Services, University of Northern Iowa, validated the Rockport Fitness Walking Test in college students (Research Quarterly for Exercise & Sport. 65 (2): 152-8, 1994). They measured VO2 max directly and compared it with that predicted by the Rockport Protocol Fitness Test. The conclusion was that the Rockport Fitness Walking Test in college students overpredicted VO2 max by 16-18 percent in the males and by 22-23 percent in the females. If you are college age, you probably should not use this test. It was also concluded that the test couldn't be accurate enough for adults with mental retardation (Medicine & Science in Sports & Exercise. 31 (12): 1849-54, 1999).For the rest of us, it is easy to do. But before you start the test, make sure it is safe for you. This is how.
Step 1. This is how to check out your fitness level simply by doing squats. Read carefully to do it safely.Sit quietly for a few minutes, and then measure your resting heart rate (RHR).For men it is safe to do this test if your HR is below 75, for women it can be up to 80. If your heart rate is higher than that, do the following measurement first.
Step 2. For those whose RHR was above 75 (men) or 80 (women)Squat all the way down, keeping your back straight and lifting your arms forward parallel to the floor. Stand straight again. Repeat 10 times, at one-second intervals. Immediately after the 10th squat, measure your after-test heart rate (THR). If your THR exceeds your RHR by 50 percent, you need to see your doctor for a professional check-up. Perhaps, you need a cardio fitness rehabilitation program.
Step 3. For those whose RHR was below 75 (men) or 80 (women)Those whose RHR was in safe limits and those whose THR after the above exercise was not 1.5 times higher than their RHR, may proceed to the main test, which is similar to the above test, just twice as long.Squat all the way down, keeping your back straight and lifting your arms forward parallel to the floor. Stand straight again. Repeat 20 times, at one-second intervals. Immediately after the 20th squat, measure your THR.Take you THR and divide it by your RHR. Estimate your fitness using the table:
Table 1.
| THR/RHR | Fitness Category |
| 1.25 or less | Excellent |
| 1.26 to 1.50 | Good |
| 1.51 to 1.75 | Fair |
| Above 1.75 | Bad (consult your physician) |
Now you are ready for the Rockport Test
Measure a mile. Walk it nonstop, briskly but comfortably. Count your heart rate for 15 sec. immediately after. Multiply by four and write down the result. Write down how much time you spent walking this mile.
Table 2. Men.
| 1 | Take your weight in pounds | Multiply by 0.0091 | Result 1 |
| 2 | Take your age | Multiply by 0.0257 | Result 2 |
| 3 | Take mile-walking time | Multiply by 0.2240 | Result 3 |
| 4 | Take your HR at end of test | Multiply by 0.0115 | Result 4 |
| 5 | Take Result 1 | Add 6.9652 | Result 5 |
| 6 | Take Result 2 | Subtract from Result 5 | Result 6 |
| 7 | Take Result 6 | Add 0.5955 | Result 7 |
| 8 | Take Result 7 | Subtract Result 3 | Result 8 |
| 9 | Take Result 8 | Subtract Result 4 | Result 9 = VO2 max (in liters per minute) |
Table 3. Women.
| 1 | Take your weight in pounds | Multiply by 0.0091 | Result 1 |
| 2 | Take your age | Multiply by 0.0257 | Result 2 |
| 3 | Take mile-walking time | Multiply by 0.2240 | Result 3 |
| 4 | Take your HR at end of test | Multiply by 0.0115 | Result 4 |
| 5 | Take Result 1 | Add 6.9652 | Result 5 |
| 6 | Take Result 2 | Subtract from Result 5 | Result 6 |
| 7 | Take Result 6 | Subtract Result 3 | Result 7 |
| 8 | Take Result 7 | Subtract Result 4 | Result 8 = VO2 max (in liters per minute) |
Table 4. Fitness
CategoriesVO2 max is generally expressed in milliliters per kilogram per minute (ml/kg min). This is how to convert pounds to kilograms and liters to milliliters.
2.2/weight/.001 x VO2 max (in liters per minute) = VO2max (in kg/ml min)
| VO2 max. (if your HR was close to 220 minus age) | Fitness category |
| Very bad | |
| 26-33 cm3/min/kg | Bad |
| 34-42 cm3/min/kg | Fair |
| 43-50 cm3/min/kg | Good |
| 50 cm3/min/kg | Excellent |
Table 5 Age Correction.
| Age (years) | Fitness categories |
| Use table 1 | |
| 31-50 | |
| VO2 | Category |
| 43-50 cm3/min/kg | Excellent |
| 34-42 cm3/min/kg | Good |
| 26-33 cm3/min/kg | Fair |
| 51-7 | |
| VO2 | Category |
| 34-42 cm3/min/kg | Excellent |
| 26-33 cm3/min/kg | Good |
| Fair |
Now that you know your fitness level, what should you do next? It's simple: your have to increase it however good it is. This is the tricky part. You just can't stay where you are and still keep your fitness level high. There are many workout plans suitable for your fitness level, but you can have a rough schedule for any kind of exercise based on safely and efficiently increasing the workloads, week by week.
Heart rate schedules for 10 weeks
If your fitness level is poor Weeks 1 to 3: Your exercise heart rate should not exceed your HR at rest by 10 beats per minute.Weeks 4 to 6: It should be your resting HR plus 15.Weeks 7 to 10: It should be your resting HR plus 20.Then you will need to re-evaluate your fitness level.
For the "fair" fitness level Weeks 1 and 2: HR at rest + 10.Weeks 3 and 4: HR at rest + 15.Weeks 5 and 6: HR at rest + 20.Weeks 7 10: HR at rest + 25.
Fitness category "Good" Weeks 1 and 2 - 60 percent Maximal Heart Rate.Weeks 3 and 4 - 65 percent Maximal Heart Rate.Weeks 5 and 6 - 70 percent Maximal Heart Rate. Weeks 7 to 10 - 75 percent Maximal Heart Rate.
Fitness category "Excellent" Weeks 1 and 2 - 65 percent Maximal Heart Rate.Weeks 3 and 4 - 70 percent Maximal Heart Rate.Weeks 5 and 6 - 75 percent Maximal Heart Rate.Weeks 7 to 10 - 80 percent Maximal Heart Rate.
Friday, July 20, 2007
National Consumer Survey: Controlling Weight No Longer Considered Dieting
Are you on a diet? Most likely your answer is "no." But, are you watching your weight? If you answered "of course," then you're like most Americans. Two out of three adult Americans are trying to control their weight, yet the majority of them are not on a diet, according to a recent national survey, indicating a growing realization among Americans that diets dont work.
The survey, conducted for the Calorie Control Council, shows that 27 percent of adult Americans (54 million people) are on a diet. Yet another 39 percent (77 million people) say they are making a serious effort to control their weight but do not consider themselves to be on a diet. Another 34 percent (66 million people) are not on a diet nor making an effort to control their weight.
This survey confirms that dieting is now perceived as a quick-fix, short-term, on-again, off-again solution to a weight problem, said John Foreyt, Ph.D., director of the Nutrition Research Clinic at the Baylor College of Medicine and author of the book Living Without Dieting. The controllers in this survey take a different approach. They see weight control as something to be permanently incorporated into their lifestyle, recognizing that to be successful at maintaining a healthy weight theyll have to develop lifelong habits incorporating diet and exercise.
The difference has a significant impact on how Americans approach weight control. Overall, the survey showed that 60 percent of adults say they need to lose weight. These people were asked why they hadnt been successful at maintaining their desired weight. The number one answer: dont exercise enough, given by 56 percent.
However, dieters were significantly more likely to report unhealthy reasons for failure. Fully 41 percent said one reason they fail is because they often binge on their favorite foods, compared with 34 percent of controllers. Another reason for failure, given by 34 percent of dieters, is that they watch only fat intake, and not calories, compared with a much smaller percentage (24 percent) of controllers.
Counting fat at the exclusion of calories and bingeing are two symptoms of a diet gone awry, said Foreyt. The fact that dieters are more prone to these behaviors is further evidence that diets usually fail.
Other obstacles to weight loss mentioned most often were: snacking too much, eating too many high-fat foods, overeating at mealtimes, and eating for emotional reasons.
The survey also identified a health trend that has grown in parallel with the increasing interest in controlling weight (as opposed to dieting) -- low-calorie and reduced-fat foods and beverages have become an integral part of most Americans lifestyles. The number one reason people consume lighter versions of their favorite foods? Its not to lose weight, even though that used to be a primary reason a decade ago. Today, fewer than half the consumers say weight loss is one of their reasons for using light products. Instead, the vast majority say they consume them to stay in better overall health.
Overall, 90 percent of adults consume light foods and beverages on a regular basis. Thats up from 81 percent five years ago. The Council, which has been studying U.S. dieting trends for 20 years, first found that light foods and beverages were consumed by a majority of Americans in 1989, when 51 percent reported consuming them regularly.
Its been a decade of growth for light products, said Lyn O'Brien Nabors, executive vice president of the Council. Light foods and beverages have become a way of life for most Americans. And the availability of new ingredients such as olestra and sucralose should make these foods and beverages even more exciting in years to come, as consumers get new tastes and choices in this ever-changing category.
The survey findings are based on a nationally projectable sample of 1,163 Americans aged 18 and older. The sample reliability is +/- 2.5 percent. The survey was conducted in March 1998 by Booth Research Services, Inc., for the Calorie Control Council, a non-profit international association of manufacturers of low-calorie, reduced- fat and light foods and beverages.
The survey, conducted for the Calorie Control Council, shows that 27 percent of adult Americans (54 million people) are on a diet. Yet another 39 percent (77 million people) say they are making a serious effort to control their weight but do not consider themselves to be on a diet. Another 34 percent (66 million people) are not on a diet nor making an effort to control their weight.
This survey confirms that dieting is now perceived as a quick-fix, short-term, on-again, off-again solution to a weight problem, said John Foreyt, Ph.D., director of the Nutrition Research Clinic at the Baylor College of Medicine and author of the book Living Without Dieting. The controllers in this survey take a different approach. They see weight control as something to be permanently incorporated into their lifestyle, recognizing that to be successful at maintaining a healthy weight theyll have to develop lifelong habits incorporating diet and exercise.
The difference has a significant impact on how Americans approach weight control. Overall, the survey showed that 60 percent of adults say they need to lose weight. These people were asked why they hadnt been successful at maintaining their desired weight. The number one answer: dont exercise enough, given by 56 percent.
However, dieters were significantly more likely to report unhealthy reasons for failure. Fully 41 percent said one reason they fail is because they often binge on their favorite foods, compared with 34 percent of controllers. Another reason for failure, given by 34 percent of dieters, is that they watch only fat intake, and not calories, compared with a much smaller percentage (24 percent) of controllers.
Counting fat at the exclusion of calories and bingeing are two symptoms of a diet gone awry, said Foreyt. The fact that dieters are more prone to these behaviors is further evidence that diets usually fail.
Other obstacles to weight loss mentioned most often were: snacking too much, eating too many high-fat foods, overeating at mealtimes, and eating for emotional reasons.
The survey also identified a health trend that has grown in parallel with the increasing interest in controlling weight (as opposed to dieting) -- low-calorie and reduced-fat foods and beverages have become an integral part of most Americans lifestyles. The number one reason people consume lighter versions of their favorite foods? Its not to lose weight, even though that used to be a primary reason a decade ago. Today, fewer than half the consumers say weight loss is one of their reasons for using light products. Instead, the vast majority say they consume them to stay in better overall health.
Overall, 90 percent of adults consume light foods and beverages on a regular basis. Thats up from 81 percent five years ago. The Council, which has been studying U.S. dieting trends for 20 years, first found that light foods and beverages were consumed by a majority of Americans in 1989, when 51 percent reported consuming them regularly.
Its been a decade of growth for light products, said Lyn O'Brien Nabors, executive vice president of the Council. Light foods and beverages have become a way of life for most Americans. And the availability of new ingredients such as olestra and sucralose should make these foods and beverages even more exciting in years to come, as consumers get new tastes and choices in this ever-changing category.
The survey findings are based on a nationally projectable sample of 1,163 Americans aged 18 and older. The sample reliability is +/- 2.5 percent. The survey was conducted in March 1998 by Booth Research Services, Inc., for the Calorie Control Council, a non-profit international association of manufacturers of low-calorie, reduced- fat and light foods and beverages.
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