Category Archives for "solo show"
Learning to run, running to learn
A recent meta-study entitled, “Neuromodulation of Aerobic Exercise: A Review” revealed interesting findings on how aerobic exercise such as running can affect the brain. First, running and aerobic exercise can help to regulate cortisol, a stress hormone. Engaging in running or another aerobic style of exercise can also trigger the release of endorphins. This is often seen when runners are able to achieve the “runner’s high” and experience a relaxation effect. When this is coupled with cortisol regulation, it creates a great opportunity to reduce the individual’s stress.
The study also revealed that aerobic exercise increased brain-derived neurotrophic factors. When the brain is in a beta state, it is highly alert and poised to deal with high-stress situations. However, you don’t want your brain to be in such a situation for long. In the alpha state, the brain is still alert, yet this is more of a flow state. The mind and body know what to do and are able to relax as they complete their functions. This is the state that is achieved.
It was also found that aerobic exercise prompted production of serotonin, which affects emotion and memory. The serotonin is actually converted to melatonin, which aids in sleep. This may help the brain in its ability to recall memories or information. Additionally, dopamine was also increased, which has benefits with short-term memory, motor control, and cognition.
The benefits of aerobic exercise are clear, but how can you find the right level of intensity for you? Find the happy medium of where you can say a few words while running or exercising, but yet you can’t comfortably carry on a conversation. The key is to monitor how you are feeling. Of course, you will want progression, but it is important not to overdo it. An enriched environment is also beneficial to your results, as it can lead to greater longevity, according to one study. In the end, adopting running or other aerobic exercise has great health benefits and is certainly worth consideration for inclusion in your fitness routine.
Music: Ben Sound Royalty Free Music
February 29, 2016
- in health , solo show , weight loss by julie
Fat 101
I received a request on Facebook to discuss body fat in more detail. Consider this Body Fat 101. Body fat can be complex, as there are different types of fat and various reasons for it to be stored. Specifically, there are two types of body fat. The first is white adipose tissue, where energy is stored as fat. The second type of fat is brown adipose tissue, which generates heat. Brown adipose tissue is something you will want to have.
It’s also important to consider where the body fat is stored. Visceral or abdominal fat is packed between the organs. This is a bad fat. Abdominal fat is linked to insulin resistance, heart disease, and inflammatory disease. It is more common in men, but as women get older, their bodies may shift toward a tendency to store more body fat in the abdomen. Subcutaneous fat is located under the skin and muscles. This type is not as dangerous as the abdominal fat. If you are in good shape, simply try to keep your body fat in a reasonable, healthy range.
It’s important to note that eating dietary fat does not give you body fat. In fact, it is the insulin response to blood sugar that causes fat storage. When you eat simple carbohydrates and processed foods loaded with sugar, your blood sugar and insulin will spike and lead to a gain in body fat. This is why it is important to eat sensible, real food and avoid processed foods.
Contrary to popular belief, the scale is not an accurate way to measure body fat. Great ways to get an accurate body fat measurement include being evaluated by a professional or using a DEXA scan. The DEXA scan will not only measure body fat, but also indicate your bone density.
To better understand your personal Body Fat 101, be sure to take measurements of your body and use tools at your disposal to estimate your body fat. For more information on health and fitness measures, visit http://older.fitness/measures to obtain a helpful guide.
Music: Ben Sound Royalty Free Music
February 25, 2016
- in solo show , weight loss by julie
How is sleep affecting my weight loss?
It’s true that sleep has a significant impact on your health, and more specifically, your weight loss. This was shown in a study from November 2015 called “Interactions Between Sleep, Stress, and Metabolism.”
The study pulled together information to explain how a lack of sleep can adversely affect one’s health. It found that sleep is a major component to keeping the body healthy and the metabolism working well. When you’re not getting enough sleep, your body continues to stay in a stress mode. The body is not fully recovering, adrenals are being overstimulated, and cortisol is being produced. Excess cortisol can lead to weight gain.
Another interesting study showed the connection between sleep deprived individuals and exposure to unnatural light in the evenings, such as from a television or computer. This stimulation from the unnatural light was throwing off the individuals’ hormone cycles. As a result, they were gaining more weight than those who were only sleep deprived and not exposed to the unnatural light. This is a cautionary tale to those who stay up late to watch TV or work on the computer, as these activities could be adversely affecting fat loss.
The key is to maintain good sleep hygiene and adopt a pattern of behavior that will allow you to enter and stay in a rested state for the night. Be sure to select a noise-neutral location. Don’t eat or drink things that could be disruptive to sleep, such as caffeine or alcohol. There are also apps that can monitor your sleep and provide information as to how long you maintain a deep sleep or if you have issues with snoring or sleep apnea. Sleep studies can also be an option. Simply find tools that will help you to manage your sleep better.
If you’re not sleeping well, you will struggle in getting healthy. Sleep is so very important to your overall health, including your weight loss. Getting adequate, solid sleep will allow you to have more energy, feel better, and experience fat loss.
Music: Ben Sound Royalty Free Music
Note: Link to episode 107
February 23, 2016
- in mindset , personal training , solo show by julie
Do you have patience, persistence, and progression
It’s time to check in with clients, John and Tammy. Their journey has been one of patience, persistence, and progression, and they’re not done yet.
Tammy mentioned that while she was on the treadmill, she was watching her heart rate. She can actually gauge the intensity of her workout based on her heart rate. The maximum heart rate to achieve during a workout is calculated by subtracting one’s age from 220. Of course, there are varying levels that can be achieved depending on where one’s heart rate falls. In an aerobic state, the body is getting plenty of oxygen and burning fat. In a more intense anaerobic state, the body burns sugar and not so much fat. In either case, the body is burning some fat. While Tammy was on the treadmill, she noted that her heart rate did not exceed 110. This may indicate that she should add intensity to her workout to give her a greater challenge. This will allow her body to respond by burning more fat. However, any physical activity is burning calories and improving her cardiovascular health.
Tammy explained that she was unable to do squats like John, but that she used dumbbells and did the leg press. In doing the leg press, it is important to be cognizant of form. She will want to ensure she has a solid base and keeps her knees from extending beyond her toes. Doing this exercise will help to build her strength.
Finally, Tammy wondered about the inside of her thighs, which have begun to droop since losing some weight. Fortunately, skin is very elastic and may retract over time. Though some areas of loose skin may not go away completely, this can be aided through using moisturizer and building muscle in these areas. If those alternatives do not fix the issue, skin removal surgery is always an option in extreme cases.
John and Tammy are getting stronger and building endurance every day. As they continue along their fitness journey, their success is evident in the patience, persistence, and progression they have displayed thus far.
Music: Ben Sound Royalty Free Music
What is high intensity interval training?
What exactly is HIIT or high intensity interval training? HIIT is an intense workout where you are giving a full 100% during your intense sessions. However, the intense sessions are followed by a recovery session that usually lasts three times the length of the intense session. HIIT is designed to put a metabolic challenge on your body, which helps to rev up your metabolism. HIIT is a quick and easy way to get an intense workout while improving your cardiovascular fitness and boosting your metabolism.
With HIIT, it’s important to focus on your diet first. When you do intense work, you burn certain calories and set up your metabolism for a post-workout burn. This increased metabolism can last as long as 24 hours. It’s important to know how your body will react, and then monitor what you’re eating. You will need enough fuel to fully recover before your next high intensity interval training.
In the work phase, you need to hit 100% effort. Move and work hard, but only do it for 30 seconds or less. An example of a good work phase would be doing sprints. Remember, the rest interval that follows will last three times the length of the work phase. This allows the body to hit recovery. During the work phase, a heart rate can go up to 190. Once the heart rate is back to 125, then it’s time for the next work phase.
When first starting high intensity interval training, you may only be able to do three or four rounds. That is normal. You want to take it slow at first. With HIIT, it is possible to over train and stress yourself. Because of this, you will never want to do more than 10 rounds in a session.
When trying high intensity interval training or HIIT, the key is to start slow and work hard. Try one session per week. If you’re recovering fully, add another. Give it a try and see what you think!
Should I take protein supplements post-workout?
Have you ever wondered if using protein supplements after a workout is necessary? Many professionals will advise that you should take in protein and carbohydrates during a critical feeding window after a workout. During this window, muscles are able to absorb the nutrition and put it to use.
A study that was featured in the European Journal of Clinical Nutrition in August 2013 examined this very dilemma. The study entitled, “Effects of Whey Proteins and Carbohydrates on the Efficiency of Resistance Training in Elderly People,” evaluated 141 men and women between the ages of 65 and 91 over a 12-week period. These people participated in resistance training three times per week. Some then consumed 20 grams of whey protein after their workout, while a control group did not.
So what happened? As it turns out, there was no real difference in the results of both groups. All participants gained strength and saw increases in muscle mass, but didn’t show a sizeable difference from the protein supplements.
The truth is, you don’t need a ton of protein. In fact, excess protein is converted to sugar in your blood. Then insulin kicks in and can lead to weight gain. Of course you need to ensure you’re getting enough protein, as it is a building block for building muscles, but be sure to avoid consuming too much.
Instead of opting for a protein shake, consider swapping it out with other foods that contain protein and have other nutritional benefits. Think about it more holistically. There’s also a cost factor involved with protein shakes and bars, as they can get a little pricey. They may be quick and convenient, but you are essentially paying for that convenience.
While elite athletes may see a small percentage difference in using these protein supplements, the rest of us may not find that they’re worthwhile. Focus on the larger picture and get nutrition from whole foods. You’ll feel healthier and you’ll likely safe a few bucks in the process.
Music: Ben Sound Royalty Free Music
February 16, 2016
- in fitness , personal training , solo show by federica
You are in the gym, now what?
Today we'll meet up with John and Tammy and discuss their recent gym sessions. They share their workout and relate some great experiences as they work to improve their health and fitness.
John discusses his efforts to make going to the gym a new routine. John says he's a little embarrassed to be working with just the bar during squats, but recognizes he has to improve his form before he begins adding weight. This is really important because, as Allan says, safety first.Another important thing is to limit complex carbs, especially the “white foods” (“Don’t eat anything white”, as sweet potatoes, bread, pasta, rice and privileging another kind of grains, as quinoa or such.
On the food side of things, Allan recommends that in addition to cutting sugar, it is good to reduce simple carbs. Staying away from “white foods” such as potatoes, rice, bread, and pasta will help accelerate fat loss. If you want a grain, you're better off with those that are more complex and nutrient dense like quinoa.Tammy’s turn. Allan is interested in her bike workout. Tammy has some problems with her back, but as we know, the body tends to heal itself, especially with muscles, so it is very important to not stress it out with workout over the limits. Tammy had a surgery too, so for her, it is mandatory to work always safely and carefully.
During Tammy’s turn, they discuss her workout, which involved riding the stationary bike. Tammy is suffering from back pain and isn't ready to begin a resistance program. Her health and fitness goals are more about the food, but after she heals, she should consider working on strength and muscle mass.
Music: Ben Sound Royalty Free Music