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Sleeping Your Way to Health and Fitness

All too often the forgotten aspect of enhancing your fitness level and incorporating a healthy lifestyle is getting enough rest and sleep.

With today’s active lifestyle, work related stress and family commitments our sleep usually takes a back seat. Inadequate sleep leads to lethargy, slower reaction time and decreased energy. Chronic sleep deprivation can lower your body’s immune system leaving you susceptible to diseases and illness. If you are not getting the sleep you need, try some of these tips:

• Don’t nap during the day, as it will produce fragmented sleep. Try to keep all of your sleep for bedtime to allow for continuity in your sleep pattern.

• Eliminate or reduce the consumption of caffeine (tea, coffee, soft drinks, etc.) after lunch as it acts as a stimulant not a relaxant.

• Avoid snacking late at night as it keeps the digestive system alert and can interfere with your sleep pattern.

• Don’t do excessive or high intensity exercise within four hours of bedtime as it revs up the metabolism making it difficult to fall asleep.

• Avoid working on your computer before bedtime or having your computer in the bedroom. The computer’s light stimulates the brain and having it in the bedroom creates a link with work and not rest.

• Try to keep regular sleep patterns by going to bed and waking at the same time each day. Your body craves regularity, sleeping in on the weekend throws off your body’s circadian rhythm, which in turn causes changes to your eating habits.

• Keep the bedroom temperature cool. Many people believe keeping the bedroom warm helps them fall asleep. Studies show that you will get a deeper uninterrupted sleep if you keep the temperature cooler than the rest of your home.

• Disconnect the snooze button on your clock radio and get up when the alarm goes off. Hitting ‘snooze’ disrupts rest, and you’d be better served by staying in a deep sleep.

• Most of all try to get eight hours sleep each night. Allow your body to get the much-needed rest it requires to get you through your next busy day.

Injuries-Prevention and Treatment

Ironically, staying active for fitness and health benefits sometimes results in injuries. No matter how fit you are or how careful, it is inevitable that you will occasionally sustain an injury.

There are basically two types of injuries: acute and chronic. An acute injury occurs suddenly during a specific movement and you know you have strained a muscle, ligament or tendon. The pain can range from mild to intense. If the pain is severe stop immediately and consult a physician. If it is mild you may wish to treat it using the R.I.C.E. method.

Rest begins the healing process and limits further damage.

Ice will reduce swelling. Icing the area is effective for the first 72 hours. Ice the area for 10-20 minutes several times during the day.

Compression will also help reduce swelling by applying pressure by hand or using a tensor bandage.

Elevation will prevent the pooling of blood around the injured area.

Chronic injuries are usually attributed to overuse and repetitive use. These types of injuries most commonly occur in the joints or in the lower back. Lower back injuries can be acute but generally are sustained as a result of poor posture and insufficient or improper exercise. Chronic injuries can seem very insignificant at first but as they linger the discomfort will increase and left untreated can advance to have disabling effects. If you have had a specific injury that just won’t seem to go away or just gets better and is re-injured you should see your physician.

Practising the following tips can significantly reduce injuries:

• Choose a program that is right for your fitness level. Starting at a lower level than you feel capable of will be more beneficial than to jumping in over your head and risking injury that will delay your progress.

• Select a program that is specifically designed for you. Change your routine every 8-12 weeks.

• Learn proper technique, form and exercise selection.

• Evaluate the equipment you are using. Is it safe? Are the cables, worn or frayed? Are all the weight plates and collars secure?

• Ensure your exercise room is well ventilated and properly lighted. Eliminate distraction and keep the area free of objects to trip over or strike during movements.

• Warm-up properly for 7-10 minutes to allow your body to prepare for the workout by increasing the body temperature, warming the muscles and elevating the heart rate.

• Stretch thoroughly after the workout to allow your body to cool down and restore the natural length to the muscle groups used.

Frequently Asked Questions-Fitness Clubs vs Home Gyms

Should I workout at a gym or at home?

There is no right answer. If you do not want to be disturbed perhaps the home gym is ideal for you. On the other hand some people require a group setting to get motivated.

Obviously, the equipment selection at the gym is going to be far superior to most home gyms. The question then is do you need all the specialized equipment or does the equipment at home meet your needs? Gyms offer variety and professional supervision, as most clubs now offer personal training or a program design setup. Home gyms usually come with a workout booklet. Videos, fitness books, Internet programs or even a personal training session can start you off on the right program.

The bottom line is, you can train at a gym or at home and get the results you want by putting in the time to research your needs and selecting the option that best suits those needs.

What equipment do I need to work out at home?

There are numerous home gyms on the market. Go to fitness stores, try them out and get the staff to show you how they work. Don’t get caught up in buying every piece of equipment advertised on TV.

The standard multi-station home gym is more than sufficient. If space is a concern you can opt for free weights, a stability ball, resistance tubing and a step. To work on your cardio you can buy a stationary bike, treadmill, walk, jog or bike.

Most importantly, buy something you will use. If cost is a concern, check out garage sales. You don’t need to take out a mortgage to equip your gym.

What should I be looking for in a fitness club?

When deciding on a gym or fitness club consider the four A’s: Accessibility, Availability, Attractiveness and Affordability.

Accessibility :

Is it easy and convenient to get to? Can you walk or bike there, or do you need to drive?

Availability :

Is it open at lunch hour or early morning when you want to workout? Does it have the equipment you need?

Attractiveness :

Is it clean, well maintained and safe?

Affordability :

Is it in your price range? Do they offer monthly, 3, 6 or 12 month memberships, or student and/or seniors discounts?

Choosing a Personal Trainer

Personal trainers are no longer exclusive to the wealthy. Many people in normal walks of life utilize the services of a personal trainer. Some just want a trainer to design a personalized training program, provide equipment instruction, demonstrate safe and proper techniques or design a sport specific program. Others may be looking for weight loss and fat reduction, improved health or motivation and commitment to start an exercise program.

To choose a personal trainer you can check the phone directory, Internet or ask around at gyms and fitness centres. Be careful not to have someone that is uncertified act as your trainer.

Ask to see their certification card. The Canadian Association of Fitness Professionals (CanFitPro), Canadian Personal Trainers Network (CPTN) and The American Council on Exercise (ACE), are all recognized certifications.

Choosing a certified personal trainer provides you with someone who has received education in program design and instruction in resistance training, cardiovascular training and flexibility as well as physical anatomy and nutrition. They have also demonstrated competence in written theory and practical application to a high standard. Positive results will be increased and incidence of injury decreased.

For a personal trainer to maintain their certification requires constant upgrading with a minimum of four Continuing Education Credits per year. This involves attending courses, workshops, seminars and trade shows to keeps current on new trends, techniques, equipment, research and resources, which are all passed on to you the client.

Ask for experience and references, fitness clubs they have worked at and programs they have developed. Do they have specialization in specific sports; have they worked with older adults, groups or individuals?

Ask if they are insured through an association or independent. They must provide proof of certification to be insured.

Male and female trainers are equally qualified so choose one you are comfortable working with.

Lastly, insist on a contract outlining fees, payment schedules, duration of sessions and cancellation policy. A contract protects both you and the trainer from a misrepresentation and/or a simple misunderstanding.

Winter Cold Weather Exercise Tips

With the cold of winter comes shorter daylight hours. If you work inside during the day make sure you get outside on your breaks and lunch for some sunlight, fresh winter air and maybe even a brisk little walk.

For those of you who religiously get to the gym, keep up the good work and try to entice a friend to go with you.

If you are the type that loves the outdoors, there is no reason to let the cold weather stop you from getting out and enjoying your favorite winter activity.

Before heading out to brave the winter elements consider these three things: Clothing, Temperature and Hydration.

1. Clothing :

When preparing to go out to the slopes, trails or just to an outdoor skating rink consider your selection of clothing. Material such as cotton and silk tend to hold moisture close to the skin and will contribute to lowering your body temperature. Wool, polypropylene and polyester tend to keep sweat away from the body maintaining the core temperature. Most heat loss comes from the head so be sure to wear a warm hat. The face, hands and feet are the most susceptible to frostbite so make sure you have a scarf, mittens or gloves and a warm pair of insulated boots.

2. Temperature :

Don’t be fooled just because it’s sunny out there, be sure to take into account the wind-chill factor. Frostbite or hypothermia can set in rapidly when your body temperature drops below 95 degrees Fahrenheit. Be cautious and watch for signs of hypothermia which can include difficulty in speaking, slowed heart rate and breathing, loss of coordination and a disoriented mental state.

3. Hydration :

A common misconception is that you can’t become dehydrated when it is cold . . . Wrong! It is just as important to stay hydrated in cold weather as it is in warm weather. Just because you can’t see the sweat in cold weather, your body is still losing fluid during physical activity. Stick to consuming water in the same quantity that you would throughout the year. The old idea of drinking alcohol to warm you up is completely wrong. Although you may feel like the alcohol is warming you up, it actually does the opposite. Alcohol actually causes the blood vessels in your extremities and skin to open up causing drastic heat loss. See “Helpful Hydration Hints” on page 35.

Summer Hot Weather Exercise Tips

When working out or participating in sports during the summer months one should consider several factors. Hydration is the most important issue and requires the constant consumption of fluids. Sports drinks are fine they but take longer to be absorbed into your system, while soft drinks will only make you thirstier. As boring as it may seem, the best drink to consume is water. See “Helpful Hydration Hints” on page 35.

Incidents of dehydration can be reduced if you drink 250-500 ml of water one hour before exercising. Drink another 250 ml 20 minutes before and 125-250 ml every 15 minutes during the training session. If you are an outdoor fitness enthusiast or workout at home without the benefit of air-conditioning, take caution when it comes to the time of your workout.

Reduce the overall time spent on the program and try to do your routine in the morning or evening when the temperatures are a little lower.

Clothing is another consideration as some people are under a misconception they have to really sweat to get a good workout and will wear track pants and a sweatshirt, even in the summer...Wrong. Dress light and concentrate on just getting a good workout.

You can also consider water sports as a cool alternative to a traditional workout, still getting a good cardio or resistance workout and keeping your body temperature down at the same time.

Whatever activity you choose, stay hydrated, wear sunscreen, a hat, stay cool and stay healthy.

Fitness Motivation Tips

Most people starting out on a new fitness plan will reach a pivotal time 6-8 weeks into their program. Ask yourself the following questions to assess your program and motivate you to continue:

• Have I accentuated the positive and let go of the negative? Thinking and believing you can do it will carry over into positive results.

• Have I set short-term and long-term goals and rewards? What do I want to do: lose weight, gain muscle, tone or participate in a sport? Now set rewards like buying new clothes or dining out.

• Have I focused on attainable and realistic goals so that way my rewards won’t be too elusive? Motivation will be derived from gaining those little rewards you set for yourself along the way. See “Fitting SMART Fitness Goals into Your Program” on page 8.

• Have I tailored a workout that lets me achieve my goals and rewards? Choose an activity or sport you enjoy, as you will be more likely to stick to it. Weight training for muscle gain, cardio for weight loss. If you want to lose weight and tone, you should combine both (cross-training).

• Have I tried something new to keep my program fresh or should I find a workout partner with similar goals and interests to inject commitment into my routine?

• Have I chosen the right workout environment? If you like solitude, you may want to purchase some workout equipment, a home gym or fitness videos to exercise in the privacy of your home. If you like the social aspect you may want a gym membership that offers a variety of equipment and classes.

• Have I scheduled my workouts and consider them to be an important part of my day? Your health, self-image and stress reduction should be important to you.

Now that you have assessed your program you should get yourself mentally prepared. Instead of thinking of it as: “I’ve got to do it”, psyche yourself up that you want to do it and remember how good you feel after the workout.

Record a journal to keep you accountable and push you to stay on track. You should keep track of your entire food and caloric intake as well as your (F.I.T.T.) exercise Frequency, Intensity, Time and Type. Your journal is also a great indicator of what is working and what isn’t. See “Keeping a Fitness Journal” on page 10.

“Two of a Kind” Partner Training

Working out can sometimes feels like a chore. For many people it’s tough to put aside the daily grind and take time for fitness. Let’s look at the issue of time. There are 168 hours in each week. If you could manage to squeeze in just 30 minutes a day of some form of physical activity, that would leave you with 164 ½ hours a week to get everything else done. When you look at it that way it doesn’t seem so time consuming, does it?

We’ve all heard the phrase: “Two heads are better than one”. Well, sometimes it takes two to get motivated and get fit. First, choose a training partner with similar goals and fitness interests. If you want to be a body builder and your partner is training to run a marathon. . .well you get the point.

Before starting out on your new program set and share your goals with your partner. This way you and your partner become more accountable for each other’s success. Training with friends or your spouse can provide for excellent quality time together while working towards a common goal. Your commitment level will also likely increase when you know you have someone expecting you to be ready to workout. While you are working out with a partner there is also the tendency to work a little harder and push each other to lift a few more pounds or run at a little quicker pace.

Each person has different areas of knowledge or experience to offer to the other. You may both read different publications or have subscriptions to health and fitness magazines that you can share. There are even some gyms, clubs or trainers that will offer two for one memberships and programs encouraging couples participation that make teaming up an affordable option.

The safety aspect of your workout increases as well. Accidents do happen, so the buddy system can be a lifesaver. If your goals include resistance training, remember, when lifting heavy weights a spotter is always a wise idea. Even if you aren’t into weights, a partner can be there in case of an emergency, like heart problems or a fall. There is also safety in numbers if you are walking or running outside at night.

Fit-Break for the Home Based Business

Currently, the home based business sector is experiencing tremendous growth. But starting your own business is very stressful and short exercise breaks can help relieve stress. Long periods in your home office, on the phone or using the computer are fatiguing. Exercise will re-energize you and release endorphins to help prevent mood swings or depression and help you focus.

Often, in a one person or family business you don’t have the luxury of health benefits or paid sick days. Staying healthy and avoiding being run down is crucial to success. Make fit-breaks your business.

This 10-minute exercise program, one minute for each exercise, can be done in your office and works all the muscles. It can be performed 1-3 times a day for a great fit-break instead of a coffee break.

All you need is your chair and your body. Try to do 10-15 repetitions of each exercise with slow movement, remembering to exhale on exertion.

1. Side Leg Raises :

Stand, bring one leg out to side and back to standing position, repeat.

1. Leg Crossovers :

Stand, bring one leg over in front of the other leg and back to standing position, repeat.

2. Front Extensions :

Bring knee up parallel to floor, extend leg out straight, back to standing position, repeat.

3. Rear Extensions :

Stand, keep back straight, raise leg to rear and back, repeat.

4. Chair Squats :

Stand with hands on chair, bend knees to squat position using chair for support and back up, repeat.

5. Chair Lunges :

Stand with hands on chair, bend knees to side lunge position using chair for support and back up, alternate sides.

6. Wall Pushups :

Place hands against wall, arms length away and lean forward, bring nose close to wall and push off, repeat.

7. Standing Arm Circles Front :

Large circles, alternate direction.

8. Arm Raises :

Side, overhead, front and back.

9. Side Bends :

One hand down side, other hand raised up and behind head, bend to side, repeat, then other side.

Also, remember to drink more water and less coffee. Staying hydrated helps your concentration and alertness.

Taking Vacation Time for Yourself

The first and most important thing is to actually take a vacation. All work and no play leads to “Burn Out” which can be counter-productive. This is an all too common problem these days. Although we may believe the world will stop if we aren’t available for work each day, surprisingly it will roll along just fine without us.

Vacation is a time to allow your body and mind a chance to relax and rejuvenate. “Burn Out” is not exclusive to the “Workaholic”. Most people usually take time off in one-week periods to spread it out so as to not seem like it’s over in one shot and have to wait another year for their next vacation. Others break it up because taking more than a week at a time is just not convenient for their employers. Studies have concluded that your body needs two full weeks away from the daily stressors, cell phones, pagers, laptops, etc. to become properly rested.

If you have convinced yourself that a vacation is necessary, then what about your workouts? Most people who are fitness conscious and committed to an exercise program will find something to keep them active. The old saying: “A change is as good as a rest” comes in handy here. Just about any place you choose to vacation will provide new and different opportunities for physical activity.

Hotels usually have fitness centres with weights, cardio machines and some even provide aerobics classes allowing you to try new equipment in a new environment that will hit the muscles slightly differently than what you are used to.

If cottaging is your choice, water sports such as swimming or water skiing, beach activities like volleyball, touch football or Frisbee can be fun and effective workouts combining strength, cardio and flexibility.

Some prefer to stay home and do day trips or get the stuff done around the house that there never seems to be time for. If you are day tripping, like going to an amusement park, the zoo or trail hiking you will put a lot of kilometres on your feet and your heart will thank you. So do yourself a favour and take some time off, you’ll come back healthier and more productive.

Don’t let your fitness level get away from you by taking the summer off completely, with no activity. It is a lot easier to stay in shape than it is to get in shape. If you’ve been working out 3-5 times a week during the winter, you can easily cut down the workouts to 2-3 without losing much of what you’ve gained.

You can also change your routine by continuing to work out as often but reduce the time spent and number of sets. Alternatively you could cut the workouts down but increase the intensity.

Either way you are maintaining your gains. If you’re playing slow pitch, golfing, walking, running, swimming or bicycling outside in the beautiful summer weather you are also contributing to maintaining your fitness level.

Remember that your fitness and health will diminish when you either cut out the regular exercise all together or over-train and fail to give your body the rest and recovery time it needs.