Aug 10
30
Iron deficiency and exercise
We all realize that the harder we train the faster we deplete our body’s reserves. Usually we monitor our daily intake of protein, carbohydrates, fats and liquids. But even the most health conscious of us often fail to take into account the key vitamins and minerals, which are essential to our overall health.
One mineral that often goes unnoticed until low levels start interfering with our ability to maintain peak physical activity is iron. Some of the most important roles that iron plays within our bodies are synthesis of hemoglobin (one of the protein that transports oxygen); helps control the energy release from cells; red blood cell production and a catalyst against free-radical production.
We lose iron through sweat (endurance athletes are at a greater risk, especially on hot humid days), urine and gastrointestinal tract. Females are more vulnerable to iron depletion because of the added losses through menstruation. Clinical symptoms of iron depletion (anemia) can vary from person to person but may include reduced endurance capacity, poor concentration and irritability.
Now, after reading the last paragraph please do not start surfing the net looking to buy iron supplements. Most nutritionists question the need and long term safety of daily intake of iron supplements. That is because there are plenty of foods with high iron content.
Animal sources of iron, know as hem iron, are lean pork, eggs, turkey, with fish, skinless chicken, roast beef to name only a few. Vegetable sources of dietary iron (non hem iron) are less effectively absorbed than animal sources, but there are plenty to choose from: nuts (almonds, cashews), sweet corn, potato, leafy vegetables (broccoli, spinach), and whole grain foods.
Different foods combination can also optimize or impair iron absorption by our bodies:
- Vitamin C is known to enhance the absorption of iron. Consider combining plant iron sources (hem iron) with foods high in vitamin C (orange, grape fruit).
- On the other hand caffeine can impair iron absorption. If you are iron deficient or a vegetarian or an endurance athlete it may be a good idea not to combine foods reach in iron with coffee or tea.
- Calcium can also inhibit iron absorption.
Posted in Diet vancouver personal training membership by .
The rest period or inter-set rest is a break you take between sets when working-out, it is not for watching TV, taking a nap on the bench or making conversation with your buddy. In fact rest plays a critical role in designing strength training programs and can be manipulated to fit the goal of a weight training program. Research has indicated that the rest interval significantly affects the metabolic, hormonal and cardiovascular responses to resistance exercise programs.
When training for strength is your primary goal, rest a lot between sets. Five minutes are standard, three minutes are pushing it, and ten minutes are not unheard of. Now be careful: “rest” does not mean falling asleep. Best you can do stand up, walk around or even work on something else. The idea is to recover as close as 100% before the next set. That means mentally and physically. So you still need to be focused and alert, sitting or lying down will turn off your nervous system diminishing your performance and may even increase the risk of injury.
If your goal is to train for speed or power performing pylometrics is the way to go. But again, you need at least 3-5 minutes recovery time between sets or intervals. Drills should not be thought of as cardio respiratory conditioning.
Conditioning is simple: rest as little as possible. If you are not panting, you are slacking. Muscle building is a little trickier. Resting too long interferes with the production of muscle building hormones. Resting too little forces one to use lighter weights. A compromise is in order. Typically one to two minutes is sufficient.
In conclusion, the rest interval between sets is an important variable that should receive more attention in resistance exercise prescription. When prescribed appropriately with other important prescriptive variables (i.e. volume and intensity), the amount of rest between sets can influence the efficiency, safety and ultimate effectiveness of a strength training program.
Aug 10
1
Sleep To Lose Weight
Sleep to lose weight? As strange as it sounds, researchers from several separate studies have found that how much we sleep and the quality of our sleep could disrupt the hormones in the human body that regulate glucose, metabolism rate as well as appetite, leading to a substantial weight gain.
For this article I have looking at the results in 3 recent studies, one in Finland, two in United States, but for the sake of simplicity I will try not to overwhelm you with lots of numbers and statistics. We are after all not scientists but health conscientious people looking after our health. What it is important to know is that two specific hormones can influence our appetite and studies show that production of both may be influenced by how much or how little we sleep.
Leptin is a hormone released by your fat cells that tells your brain to stop eating. People sleeping only five hours a day have a lower leptin level of 15% compared to those who sleep for eight hours. The brain takes the low leptin level to mean starvation and boosts your hunger and burns fewer calories. The result is that you gain weight without eating any additional food.
A second hormone, ghrelin, shows levels of 15% higher in sleep depraved subjects. Ghrelin it is produced by the stomach and works in the opposite direction telling your brain to keep eating.
Together with a healthy diet and regular physical activity, getting a minimum of 7 – 8 hours of sleep a day may be more important than we previously thought not just for weight loss but for our overall well being.
Here are some suggestions of actions you may take in order to improve your sleep patterns:
• Try not to go to bed hungry, or within three hours of eating a full meal
• Minimize caffeine, nicotine, and alcohol, especially before bedtime
• Avoid mental stimulation too close to your bed time. Leave all electronic devices (TV, laptop, cell phone) outside your bedroom
• Avoid physical activity at least 2 hours before going to sleep
Dan Poenaru, PHd, BSc, PTS, PT
Jul 10
26
Don’t Deprive Yourself
A lot of people think that the secret to losing weight is to stop doing the things they love. So they will cut back on ice cream, and sweets, and beer, and sure, they slim down, but they are miserable in the process. This is not the way to achieve long-term weight loss. There’s no reason to deprive yourself of the things you love. If you like beer, drink beer, if you like to eat dessert, have it. It is better to be happy than in a constant state of desire.
However, you can minimize the effects of all those calories by working with us to design an exercise regime that suits your style. We can get you started with leg presses and ball exercises so your belt doesn’t need to add any notches.
Dan Poenaru, PHd, BSc, PT, PTS
http://www.fitnessessentials.ca
Jul 10
21
Muscle Soreness – What’s The Cause?
If you are human, regardless sedentary or well trained athlete, at one time or another you have experienced muscle soreness. Although low levels of soreness are acceptable (what low level means may vary from person to person), extreme levels are counterproductive and in my opinion indicates a mistake (too much too soon) with the progression of an exercise program.
Delayed onset muscle soreness (DOMS) is a physiological response that occurs between 24 and 72 hours after exercising. Research has suggested that a sequence of events starting with exercise causes muscle damage and then muscle protein breakdown, resulting in cell inflammation and increased local muscle temperature. As a result pain receptors are activated, causing the sensation of delayed onset muscle soreness (DOMS). Inflammation and swelling should also be considered. The extent of tearing, and hence the amount of soreness, will depend on the type of exercise we do and how long we do the exercise. It generally lasts from two to three days, depending on severity.
I think that we all agree that DOMS it is not the most pleasant sensation. So, can we prevent it? Well, most effective way to prevention is probably to avoid any form of physical activity, or if you exercise at all stick with the same intensity. Obviously this is not an option.
The good news is that while you may not be able to prevent muscle soreness entirely, you may reduce the intensity and duration of muscles soreness if you follow a few exercise recommendations:
• Warm-up 5 to 10 minutes before your work out.
• Change one thing at the time, volume (number of repetitions, sets, exercises per training session) or intensity (as load)
• Progress gradually
• Cool down, stretch at the end of session
In treating DOMS, nothing has proven 100 percent effective, however you can try some the following techniques to see what works for you.
• After an intense workout or competition perform low-impact aerobic exercise to increase blood flow and help removing exes of lactic acid from muscle. Good idea, but keep in mind that not the lactic acid is to blame for DOMS.
• Some research has found that sports massage may help reduce reported muscle soreness and reduce swelling, although it had no effects on muscle function.
• Warm bath. Although no clear evidence proves this method as effective, I claim that works for me.
• Aspirin or other anti-inflammatory drugs may help to temporarily reduce the muscle soreness, although they won’t actually speed healing.
• Stretching. Surprising but recent research (Australian study published in 2007) does not support this theory. However many agree that even if it does not speed up the healing process, it feels good.
Research investigating the cause and treatment of delayed onset muscle soreness dates back a least one hundred years. So far we have some theories but we are still short of proving beyond any doubt what exactly cause it. We can’t prevent DOMS from happening and as far as treatment goes we can only prove what does not work.
Waiting for some conclusive research, eventually somebody may develop a magic drug; your best option is to get use being sore sometimes. Or if it makes you feel better use DOMS as a yardstick for progress (although a lack of DOMS does not indicate necessarily a lack of progress). It hurts but at least you know you are alive.
Dan Poenaru, PHd, BSc, PT, PTS
Fitness Essentials, Vancouver
Jul 10
15
Keep Your Back Straight
Over extending your shoulders and back can do more harm than good in your workout. It’s a common mistake, and often the result of a lot of unnecessary back pain the next day.
When you watch people lift weights in the gym you can spot the ones that have never had professional personal training right away – they are putting their back into their curls and arching forward on the rowing machines.
If you are on the rowing machine – sit with your spine straight and your chest out, like you are proud as a peacock, and then pull the weights slowly and evenly – you should feel it between your shoulder blades. Release slowly as well, fighting gravity as opposed to working with it – but always with a straight back!
When doing curls, if you feel your back twisting to get the weight up – you are lifting too much. And when doing pull-down exercises or chin-ups, make sure that your shoulders and back do not over-extend.
Think good posture – even when exercising – especially when exercising!
Posted in Personal Training Vancouver by .
What’s the new diet of the week?
The diet industry is a multi-million dollar a year business and is always growing. So how does a consumer work through the maze of misinformation and come out a winner on the “weight loss battlefield”?
We will now examine some of the Diet/Nutrition/Exercise myths that are so prevalent in the Health and Fitness industry.
Myth:
Fad diets work
Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets are often limited in calories and food choices. Many of these diets are hard to follow and you may find yourself putting the weight back on. Fad diets may also be lacking in the nutrients that your body needs.
Tip: Losing ½ to 2 pounds a week is possible by making health food choice, watching serving sizes, and adding daily physical activity.
Myth:
High-protein/low-carbohydrate diets are a healthy way to lose weight.
Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak.
Tip: A reduced calorie meal plan that includes recommended amounts of carbohydrate, protein, and fat will assist you in your weight loss while keeping energy levels high. By following a balanced meal plan “refer to: Canadian Food Guide” you will not have to stop eating foods you enjoy such as whole grains, fruits and vegetables.
Myth:
Carbohydrates are fattening
Fact: Bread, rice, pasta, cereal, potatoes, fruits and vegetables are actually low in fat and in calories. They also provide complex carbohydrates which are an important energy source. It is the butter, sour cream, mayonnaise and other toppings that make these food high in calories and in fat.
Tip: The Canadian Food Guide recommends 6 – 11 servings a day. Watch your serving size and limit the use of high fat toppings.
Myth
Foods like salsa, grapefruit, celery can help you burn fat
Fact: No foods can burn fat. Caffeine or other stimulants may speed up your metabolism for a short time, but the end result is not weight loss.
Tip: One pound equals 3500 kilocalories. The best way to lose weight and keep it off is to add physical activity and lower caloric intake.
Myth:
Natural or herbal weight-loss products are safe and effective.
Fact: Herbal products are not tested to verify claims as they are not regulated by the Health & Drug Administration. Ephedra, considered a herbal product, is now banned because of serious health problems and even death. Products that claim to be ephedra-free are not necessarily safe as they may contain ingredients similar to ephedra.
Tip: Always talk to your physician before taking any herbal/natural supplements. They may not be safe/effective or may interfere with other medications you are taking.
Myth:
You can lose weight eating your favorite foods
Fact: You can lose weight eating what you want as long as the calories expended exceed calories consumed.
Tip: When trying to lose weight, you can still eat your favorite foods—as long as you pay attention to the total number of calories that you eat. Eat smaller meals frequently and choose foods that are lower in calories.
Myth:
Low-fat or nonfat is good
Fact: Low-fat/nonfat versions may contain added sugar, flour or starch thickeners to improve flavor and texture of the food product and these ingredients add calories. Many processed low-fat or nonfat foods have just as many calories as the full-fat version of the same food or even more calories.
Tip: Read the Nutrition Facts Label on a food package to find out the serving size and how many calories are in a serving.
Myth:
You should not eat Fast Food when dieting
Fact: Fast foods can be part of a healthy weight-loss program with a little bit of know-how.
Tip: Choose salads and grilled foods such as a grilled chicken breast. Limit fried foods as they are high in fat and calories, so order them only once in a while. Use small amounts of high fat toppings such as mayonnaise, salad dressing, bacon, cheese, sour cream etc.
Myth:
Fewer calories = greater weight loss
Fact: Cut your calories too far—below 1,200 a day—and you’ll end up with a double whammy that quickly decreases your metabolism and muscle mass. Your body will start using muscle for energy and store the fat thinking it’s going through starvation.
Tip: To get the most out of the calories you do eat, choose whole foods such as produce, fresh meat and fish, and whole grains.
Myth:
Skipping meals is a good way to lose weight
Fact: Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. Eating smaller meals throughout the day helps to control appetite.
Tip: Frequently eat small healthy meals throughout the day including low-fat and low-calorie foods.
Myth:
You’ll gain weight if you eat after 8 pm
Fact: It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight not the time of day.
Tip: Take into consideration how many calories you ate during the day. Avoid eating in front of the television as the distraction may cause you to overeat.
Myth:
Lifting weights is not good to do if you want to lose weight, because it will make you “bulk up.”
Fact: Lifting weights or doing strengthening activities like push-ups and crunches 2 or 3 days/week will not “bulk you up”; but will actually help you maintain or lose weight. These activities will help you build muscle which means you burn more calories even while sitting.
Tip: Add 2 to 3 days a week doing such activities as lifting weights, using resistance bands, push-ups, sit-ups or household tasks that involve pushing and pulling.
Myth:
Eating dairy makes you fat.
Fact: Dairy is necessary to fat loss
Combined with calorie control, a dairy-rich diet can nearly double body-fat reduction and weight loss and help prevent weight gain. Part of the reason is the hormone calcitriol, which helps conserve calcium for stronger bones while telling fat cells to convert less sugar to fat and burn more body fat. The result is leaner fat cells and a leaner you.
Tip: Follow the Canada’s Food Guide recommendations for dairy.
Myth:
“Going vegetarian” means you are sure to lose weight and be healthier.
Fact: Research shows that vegetarians on average tend to weigh less and eat fewer calories than non-vegetarians. Choosing a vegetarian eating plan with a low fat content may be helpful for weight loss. However, food choices such as high-fat, high-caloric foods will contribute to weight can in vegetarians as well as non-vegetarians. Vegetarian diets should be well planed to make sure they are balanced.
Tip: Choose a vegetarian eating plan that is low in fat and that provides all of the nutrients your body needs.
Myth:
Brown equals whole-grain.
Fact: Read the labels – there are lots of products claiming to be whole-grain.
Tip: Look for labels where “whole-wheat” or “whole-grain” top the list. The extra fiber in whole grains is the key: It makes you feel full, which means you eat less. It also helps level out the peaks and valleys of insulin that a meal produces.
Posted in Diet Personal Training Vancouver by .
As a personal trainer I find that diet questions are always a “hot” topic and questions regarding the planning of meals are by far the most frequent I have to answer. Should I eat before or after the work-out? What should I eat?
When and what you eat can affect your performance and the way you feel during your workout. A meal can “make or break your work-out”, it is an old saying in the training world. What we eat it is for the most part a personal choice, however as much as you may like to have a pizza for example, not a good idea before the work-out. How much we eat it depends on personal goals (weight loss or athletic performance) and strongly correlates with training intensity. For example some endurance athletes may require over 5-6000 calories a day, while somebody looking to lose weight may limit the caloric intake 12-1800 calories a day.
The time of the day when you schedule your training sessions will also make a difference in terms of pre/post work-out meal if that meal it happens to be breakfast or dinner.
Pre exercise meal
When you exercise after a large meal, you can feel sluggish or have an upset stomach, because your muscles and your digestive system are competing with each other for resources. Not eating before you exercise can be just as bad. Low blood sugar levels that result from not eating can make you feel weak, faint or tired.
I recommend a mix of protein (about 15 percent of the meal) and complex carbohydrates, such as fruits, vegetables, whole-grain bread, rice, pasta, and cereals that take longer to convert to glucose than simple carbohydrates (like candy, soft drinks, and other junk foods), which will keep your insulin levels consistent and prevent you from having an crash in the middle of your workout. Keep fat to a minimum before workouts because fat takes the longest to digest.
Here are some snacks ideas to keep you energized throughout your workout:
• Breakfast cereal with low-fat milk
• Eggs (cooked as you like them) or egg white (low in fat and cholesterol)
• In a blender mix fresh or frozen fruits and one scoop of protein powder
• Granola bars, sports bars, or cereal bars
• Bananas
• Rice
• Baked potato with low-fat toppings
Post exercise meal
Training of all types depletes glycogen stores and promotes muscle breakdown so proper nutrition immediately after the work out it is vital to recovery as it shifts the body from a process of breakdown to one of regeneration and physiological improvements.
A post-workout meal should contain some protein that will allow a steady release of amino acids into your system well after your work-out is done. Carbohydrates are crucial for glycogen recovery. The fat added to the post-workout meal should be in the form of fatty acids such as Omega-3 and 6.
• White meat is the best choice: Chicken breast, fish
• Potatoes, rice (brown or wild rice)
• Steamed vegetables
• Fresh salad of your choice (watch out for hidden fat/sugar in dressing)
Water
It cannot be stressed enough that the amount of fluid consumed is just as important as the food that is eaten. The body does not store water as it does other nutrients and it is vital for performance to be well hydrated prior to training. Make sure you drink plenty of water during the day, as well as immediately before, during and after activity or an event.
Dan Poenaru – PHd Physical Education, PT, PTS
www.fitnessessentials.ca
Hello Fitness Professionals and Enthusiasts:
We want to hear from you…
Question: To achieve optimal fat loss which is more beneficial? The Fat Burning Zone or Cardio Training Zone?
tweet your answers on our twitter page.
http://www.twitter.com/VancouverFit
Responses will be posted on Fitness Essentials Blog.
Jul 10
6
Challenging “those” Abs
For many of us, the mere mention of the word “abs” sends a chill down our backs. It seems that no matter how many crunches we do or how much time we spend on the treadmill, these stubborn stomach muscles just refuse to get lean, mean, flat and toned. The truth, is, that getting to that desired flat toned stomach can be quite a challenge, however, when done properly, you can, indeed, achieve that “toned” flat stomach look.
Unfortunately, there has been a lot of misinformation about how to correctly, safely and effectively get toned abs muscles. Forget about those miracle diet pills or shakes that are “guaranteed” to turn your stomach flab into a six pack, the only way to get those “killer abs” is with a proper training program and, this is where, turning to a certified Vancouver personal trainer can make all the difference in the world.
Indeed, a Vancouver, BC based certified personal trainer can help you set up a challenging training program, specifically designed towards strengthening and toning your abs, which, is the ONLY way you will get that flat stomach look you are striving for.
Indeed, when it comes to “working” on these particular muscles, it is very important to integrate very specific exercises into your daily routines. While, of course, many of us think that a few crunches and push ups will do the trick, the reality is quite different and, this is where you can benefit greatly from a Vancouver certified personal trainer’s years of experience and knowledge.
By working together you will gain a better understanding of just how important your stomach (or core) muscles truly are to your entire body. Your trainer will help design a program that will contain targeted exercises, done in a particular sequence, which will slowly build up the weak muscles in your stomach, thereby safely and gradually toning them – one baby step at a time. Remember that your personal trainer can be a great source of information, when it comes to how your body works and how each muscle group interacts with the others.
In fact, a good Vancouver certified trainer will always explain how each and every exercise in your training program can and will affect your body and will also make sure that you understand the proper way of executing any type of movement.
Don’t hesitate to ask your questions and to make sure that you are fully on board with any exercise or training plan that your personal trainer designed for you – remember that it is your body! And while, of course, you are striving for those perfect “abs”, you may actually discover quite a few surprising things along the way.