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Fit Tip of the Month: Stretching 101

This month’s Small Step is all about becoming and staying flexible.  But, why should we stretch and what’s the best way to do it?  Here’s the scoop on stretching.

Why Stretch?

It’s easy to understand cardiovascular training improves the health of our cardiovascular system and strength training builds muscle and bone.  But was does flexibility training do?

There are two other parts of our musculoskeletal system that neither cardio nor strength training addresses – our ligaments (connecting bone to bone at the joints) and tendons (connecting muscle to bone).  Two types of amino acids, or proteins, provide the necessary properties of rigidity and elasticity to ligaments and tendons:

  • Collagen gives tissue rigidity.  Rigidity lends strength and keeps the tissue from being over-stretched.
  • Elastin, as the name suggests, allows for elasticity, making it possible for a joint or muscle to achieve full range of motion.

Collagen and elastin also reside in other tissue throughout the body performing the same duties.  But, when you consider the roles of tendons and ligaments, you can understand how vital both rigidity and elasticity are to them.  Only flexibility training assists in the regeneration of elastin and collagen in ligaments and tendons.

Some forms of exercise put above-normal strain on ligaments and tendons.  Long-distance endurance training and sports that require quick bursts of lateral movements or repetitive, explosive motions all have high incidents of ligament and tendon injury.  Examples run the gamut from nagging chronic pain, as in tendinitis, or acute injury like a tear.  Torn MCLs and ACLs (ligaments around the knees) seem to occur on a weekly basis to professional athletes.  But ligament and tendon health isn’t a concern only for athletes.

Unexpected challenges for our tendons and ligaments occur throughout our days: turn an ankle on an uneven surface, suddenly reach and pull to save a toddler from danger, work task or chore requiring long periods of repetitive movement.  Any one of these can lead to a torn or strained ligament or tendon if we don’t have enough collagen and elastin.

But that’s not all, the aging process breaks down elastin and collagen.  It’s unavoidable.  As we age, if we aren’t training to re-build elastin and collagen, range of motion becomes compromised leading to muscle imbalances and dysfunctional movement.  This chain reaction eventually leads to muscle tightness, joint stiffness, pain, falls and, sometimes, injury.

Stretching Rules

Static Stretching is the extension and hold of a specific muscle or muscle group to the point of tension but without pain.  The stretch should be held for 20-30 seconds for 1 or 2 repetitions.  Examples of static stretches are pictured throughout this post.

  • Never stretch when your muscles are cold, such as first thing in the morning or before a workout.
  • Stretch after every type of workout or physically demanding activity when muscles, ligaments and tendons are warm and pliable.
  • The more muscle groups you stretch, the better.
  • If you have limited time to stretch, prioritize by stretching all the muscles that were specifically involved in your workout.
  • If you have a particular muscle group that’s tight, it can be helpful to stretch them prior to a workout.  In those cases, you should always do a 5-10 minute warm-up before stretching.
  • Stretch especially tight muscles twice after completion of a workout.

Dynamic Stretching puts muscles and joints through a full range of motion in preparation for explosive power movements.  Softball, tennis and golf are just a few examples of common recreational activities that should be preceded by dynamic stretching.  Examples of dynamic stretching are a swimmer wind-milling arms before a race, a sprinter high-stepping prior to getting into the blocks, or a baseball player taking practice swings with a weighted bat while on deck.

  • Do a warm-up before performing dynamic stretches.
  • If you’ll be doing a combination of static and dynamic stretching before your activity, do the warm up first, static stretches next, dynamic stretches last.
  • Always perform static stretches for all major muscle groups at the conclusion of the activity.

The bonus is, in addition to protecting against injury, some studies show regular flexibility training can alleviate arthritis pain, reduce stress and anxiety and promote overall feelings of well-being.  All in all, not a bad deal in exchange for a relatively small investment in time and energy.

Try My Strength & Flexibility Workout

I offer a 30 minute “Strength & Stretch” small group class, via live two-way video streaming, through GymGo every Thursday at 9am EST (8am CST, 7am MST & 6am PST).  Designed specifically for beginners, it will leave you feeling strong and rejuvenated.  All you need is a non-slip surface and a desire to improve your health and well-being.  Click here to connect to my GymGo profile page.  From there, you can set up an account (or log in if you already have one), go to my workout sessions and register to reserve your slot in my class.

TRAIN WITH ME

There’s no need to live where I live or join a gym to work with me as your very own personal trainer.  Thanks to GymGo, you can train with me in the privacy of your own home and at a fraction of the cost of in-person training.  Set up an account at GymGo.com or download the GymGo app on your iOS or Android device, view my profile and sign up for one of my live, two-way video training classes to begin your journey to a fit and happier you today!

~Michelle

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October’s Small Step: Be Flexible

Updog: Chest, Abs, Anterior Hips

 

The Small Steps series is heading into the home stretch and the last two months of the year are the most difficult for most of us to stay on track with healthy eating and exercise.  So I’ve chosen a less taxing goal for this month’s Small Step.  However, it is no less vital in the series.

Seated Toe Touch: Back, Posterior Hips & Legs

Flexibility training and its sister component, balance training, are often overlooked in the realm of fitness.  But, they’re just as important as cardio and strength training and eating healthy if the goal is a fit life.

Triceps Stretch: Posterior Upper Arm

Add Flexibility Training To What You Already Do

If you aren’t doing any stretching on a regular basis, then your assignment this month is to finish every exercise routine or physical chore you do – at the gym, walk in the neighborhood, ride on the bike path, strength training routine, gardening and housecleaning – with stretches.

Spinal Twist: Lateral Abs, Back & Outer Thighs

Don’t stretch cold muscles before your workout.  Stretch only at the conclusion of workouts when muscles are warmed up.  Hold each stretch for 20-30 seconds and stretch especially tight muscles a second time.  At minimum, stretch all the muscles that were the primary workers during your exercise.  But, if you have the time, it’s even better to stretch all the major muscle groups.  Photos of commons stretches and the areas of the body they benefit are shown throughout this post.

Downward Dog: Shoulders, Back & Posterior Legs

Kick Flexibility & Balance Training Up a Notch

If you already stretch after working out, consider incorporating one yoga or mat Pilates routine weekly.  This can be accomplished at your health club, at a yoga or Pilates studio, by DVD, through a fitness app, or via online video.  The last two options, app and online video, can often be accessed for free.

Lunge: Hip Flexors

These disciplines also run the gamut of intensities and forms.  So, if you’re thinking that you just don’t have the time in your week to add one more workout, consider replacing one of your usual cardio or strength routines with a yoga or Pilates workout that incorporates cardio or strength.

Standing Hamstring: Posterior Leg

Or perhaps time isn’t the issue but, rather, you’re wanting a break from the intensity of the traditional modes of exercise.  In that case, find a gentle or relaxation yoga class or video.

Childs Pose: Back, Shoulders, Posterior Hips

Because flexibility and balance training rely on a practice of proper breathing and mental focus, they’re proven to help relieve stress and promote overall feelings of well being.  Meaning, what you’ll find is not only are flexibility and balance training good for the body but the mind and soul as well.  What a perfect thing to practice before heading into the hectic holiday season.

If you’re new to the Small Steps series, you can read about the philosophy and strategies of the series here.  Know the Small Steps strategies don’t need to be done in any particular order and are independent of one another.  So, you can begin the series with this post, continue throughout the rest of the year and pick up what you missed next year.

Previous Small Steps posts: January’s Portion Control, February’s Plan Ahead, March’s Accentuate the Positives, Eliminate the Negatives, April’s Substitutions, May’s Go Old School, June’s +1, July’s Reflect, Revamp & Renew, August’s Sleep Your Way to Fit, September’s Tech It Up.

TRAIN WITH ME

There’s no need to live where I live or join a gym to take advantage of my expertise and hire me as your very own personal trainer.  Thanks to GymGo, you can train with me in the privacy of your own home and at a fraction of the cost of in-person training.  Set up an account at GymGo.com or download the GymGo app on your iOS or Android device, view my profile and sign up for one of my training classes to begin your journey to a fit and happier you today!

~Michelle

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Fit Tip of the Month: 5-Minute Strength Workouts

Squats

This month’s Small Step challenges you to add a strength training workout to your weekly regimen.  For those struggling to adopt a fit life, this challenge is one of the hardest.  Assumptions like not knowing what exercises to do or how to do them, believing special equipment is needed, the necessity of going to a gym, or that it’s a big time commitment keep many away.

It’s important to know what exercises to do and how to perform them properly, but learning what to do and how to do it has never been easier.  There’s no limit to the DVDs, digital video streaming, apps, You Tube videos, websites, blogs and virtual trainers available that provide detailed strength training instruction from certified fitness trainers.  Which means these workouts can be done anywhere, anytime and, as such, most don’t require specialized equipment.

Plank

The market is full of options because women are learning they lose 1/2 pound of lean mass annually beginning at the age of 30, that this slows metabolism and that both of these factors translate to increasing difficulty in losing excess weight and maintaining a healthy weight.  The only proven antidote to this is regular, weekly strength training.

Now that you know the why of strength training, the Fit Tip for this month provides you with the what and how and practical suggestions for when and where.

Lunge

Where & When

The exercise suggestions here can be performed comfortably in about seven-by-four feet of unobstructed space.  For your comfort and safety, perform on a padded, non-slip surface.  A yoga or exercise mat is best but most carpeted surfaces would also be sufficient.  Choose your preference of bare feet, socks with non-slip grip soles or flexible sneakers.  Wear flexible, lightweight fabrics for optimal comfort.

Push Up

As the blog title suggests, these exercises can be done in five-minute bouts.  The workout consists of three separate five-minute bouts with two different exercises per bout.  The bouts could be done consecutively and completed in a total of 15 minutes.  But, the beauty of this workout is, it doesn’t need to be done all at once to be effective.  For example, you could do five-minute bout #1 in the morning, five-minute bout #2 in the afternoon, and five-minute bout #3 in the evening and be able to say you completed a full-body strength training workout by the time you go to bed.

Glute Bridge

The all-at-once approach is great to do while watching TV or streaming video or audio.  The five-minute-at-a-time approach works well during waiting time, such as waiting for water to boil, the oven to preheat, laundry to finish, a software update or download.

If you’re just getting started, aim to complete this entire workout one day per week.  If you want to achieve greater increases in strength and lean mass, do this workout two or three days per week.  But, never strength train on back-to-back days.  All lean mass gains are made in the 48 hour recovery period post workout.  Every-other-day strength training with a maximum of three per week is best.

Downward Dog

What & How

What follows are six strength and complementary flexibility exercises divided into three separate bouts of two strength/stretch exercises each.  Each exercise duet should be performed for a total of five minutes.  Each exercise has an imbedded link, click on the exercise title to link to visual and step-by-step written instructions on proper form from ACE Fitness.  Still photos of all the exercises are also found throughout this post.  You’ll need to use a clock or watch with a second hand, kitchen timer or stopwatch app to keep track.

Hip Flexor Stretch

If you have been sitting just before performing a bout, warm up the muscles by walking for a minute or up and down a flight of stairs prior to exercising.

Childs Pose

5-Minute Bout #1: This bout will strengthen and stretch front and back of legs, core, upper back, chest, biceps and shoulders.

  1. Squats with Hip Flexor Stretch
  2. Planks with Childs Pose {Beginners can perform planks with knees on the floor}
    • Beginners: Start timer; perform 10-20 squats; perform hip flexor stretch for 15 seconds on each leg; hold plank for 10-30 seconds; hold childs pose for 30 seconds; repeat this cycle of squats, stretch, planks, stretch until 5 minutes has expired.
    • Advanced: Start timer; perform as many squats as possible for 30 seconds; perform hip flexor stretch for 15 seconds on each leg; hold plank for 30-60 seconds; perform childs pose for 30 seconds; repeat this cycle a second time.

Leg Crossover Stretch

5-Minute Bout #2: This bout will strengthen and stretch front and back of legs, inner and outer thighs, core, upper back, chest, shoulders and triceps.

  1. Lunges with Leg Crossover Stretch
  2. Push Ups with Triceps Stretch {Beginners can perform push ups with knees on the floor}
    • Beginners: Start timer; perform 10-20 lunges on each leg; perform crossover stretch for 15 seconds on each side; perform 5-20 push ups; perform triceps stretch for 15 seconds on each side; repeat this cycle until 5 minutes have expired.
    • Advanced: Start timer; perform as many lunges as possible, alternating left and right legs, for 1 minute; perform crossover stretch for 15 seconds on each side; perform as many push ups as possible for 30 seconds; perform triceps stretch for 15 seconds on each side; repeat this cycle a second time.

Triceps Stretch

5-Minute Bout #3: This bout will strengthen and stretch glutes, hamstrings, back, abs, core and shoulders.

Seated Toe Touch

  1. Glute Bridges with Seated Toe Touch Stretch
  2. Downward Dog with Cobra Stretch
    • Beginners: Start timer; perform 10-20 glute bridges; perform toe touch stretch for 30 seconds; perform 10-20 downward dogs; perform cobra stretch for 30 seconds; repeat this cycle until 5 minutes have expired.
    • Advanced: Start timer; hold glute bridge for 30-60 seconds; perform toe touch stretch for 15 seconds; hold downward dog for 30-60 seconds; perform cobra stretch for 15 seconds; repeat this cycle a second time.

Cobra

It’s the no-excuses strength training workout.  It’s a simple, practical way to get in your +1 for this month’s Small Step.

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Fit Tip of the Month: Stretching – Why, When & How

This month’s Small Step is all about becoming flexible and staying flexible.  But why do we need to stretch?  And, when and how should we stretch?  Fortunately, the reasons are clear and the rules are simple.  Here’s the scoop on stretching.

StretchingWhy Stretch?

It’s easy to understand that cardiovascular training improves the health of our cardiovascular system and strength training builds muscle and bone.  But was does flexibility training do?

There are two other parts of our musculoskeletal system that neither cardio nor strength training addresses – our ligaments (connecting bone to bone at the joints) and tendons (connecting muscle to bone).  There are two types of amino acids, or proteins, that provide the necessary properties of rigidity and elasticity to ligaments and tendons.  Collagen is what gives these tissues rigidity.  Rigidity lends strength and keeps the tissue from being over-stretched.  Elastin allows for elasticity, making it possible for a joint or muscle to achieve full range of motion.  Collagen and elastin also reside in muscle tissue performing the same duties.  But, when you consider the roles of the tendons and ligaments, you can understand how vital both rigidity and elasticity are to them.  Only flexibility training assists in the regeneration of elastin and collagen in ligaments and tendons.

updogSome forms of training and sports put above-normal strain on ligaments and tendons.  Long-distance endurance training and field and court sports that require quick bursts of lateral movements or repetitive, explosive swinging or throwing motions all have high incidents of ligament and tendon injury.  But ligament and tendon health isn’t a concern only for competitive athletes.

Many unexpected challenges for our tendons and ligaments occur throughout our days: turn an ankle, try a new move at Spin class, suddenly reach out to save a toddler from danger, lift a grocery bag that’s heavier than it looks.  Any one of these mishaps can lead to a torn ligament or strained tendon if we don’t have enough collagen and elasticity in them.

But that’s not all, the aging process breaks down elastin and collagen.  It is unavoidable.  As we get older, if we aren’t specifically training to re-build our elastin and collagen, range of motion in our muscles and joints becomes compromised leading to muscle imbalances and dysfunctional movement.  This chain reaction eventually leads to muscle tightness, joint stiffness, pain and, sometimes, injury.

When To Stretch

It’s a myth that one should stretch before working out.  In fact, multiple studies over several decades have proven not only that there’s no benefit to stretching so-called cold muscles before working out but some of these studies indicate that pre-workout stretching, without a preceding warm-up, may impede performance and raise risk for injury.  For the same reasons, it’s not recommended that one stretch immediately after getting out of bed in the morning.

standing-hamstring-stretchTherefore, flexibility training should be done at the conclusion of every cardio and strength training workout.  In addition, stretching can be done prior to exercise or a sports event but only after a proper warm-up is completed.  Flexibility-based workouts, such as yoga classes, should be formatted with simple poses done in conjunction with movement and breathing to properly warm the body before more challenging poses are incorporated.

How To Stretch

Static Stretching: Static stretching is the extension and hold of a specific muscle or muscle group to the point of tension but without pain.  The stretch should be held for 20-30 seconds for 1 or 2 repetitions.  Examples of common static stretches are the seated toe touch, overhead triceps stretch and the cobra.

  • triceps-stretchNever stretch when your muscles are cold.
  • Stretch at the conclusion of every cardio and strength training workout when muscles, ligaments and tendons are warm and more pliable.
  • The more muscle groups you stretch, the better.
  • If you have limited time to stretch, prioritize by stretching all the muscles that were specifically involved in your workout.
  • If you have a particular muscle group that is tight, it can be helpful to stretch them prior to beginning a workout.  In those cases, you should always do a 5-10 minute warm-up before stretching prior to exercise.
  • Stretch especially tight muscles twice after completion of a workout.

Dynamic Stretching: If you play a recreational sport, you should incorporate dynamic stretching before a game or match.  Dynamic stretches put muscles and joints through a full range of motion in preparation for explosive power movements.  Downhill skiing, pick-up basketball, tennis and golf are just a few examples of common recreational activities that should be preceded by dynamic stretching.  Examples of dynamic stretching are a swimmer wind-milling arms before a race, a sprinter high-stepping prior to getting into the blocks, or a baseball player taking practice swings with a weighted bat while on deck.

  • Do a quick warm up before performing dynamic stretches.
  • If you will be doing a combination of static and dynamic stretching before your activity, do the warm up first, static stretches next, dynamic stretches last.
  • Always perform static stretches for all major muscle groups at the conclusion of the activity.

The bonus is, in addition to protecting against injury, some studies show regular flexibility training can alleviate arthritis pain, reduce stress and anxiety and promote overall feelings of well-being.  All in all, not a bad deal in exchange for a relatively small investment in time and energy.

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Small Step for October: Be Flexible

The Small Steps series is heading into the home stretch and the last two months of the year are the most difficult for most of us to stay on track with healthy eating and exercise.  So I’ve chosen a less taxing goal for this month’s Small Step.  However, it is no less vital in the series.

StretchingFlexibility training and its sister component, balance training, are often overlooked in the realm of fitness.  But, they are just as important as cardio and strength training and eating healthy if the goal is a fit life.

Add Flexibility Training To What You Already Do

If you aren’t doing any stretching on a regular basis, then your assignment this month is to finish every exercise routine you do – at the gym, walk in the neighborhood, ride on the bike path, strength training routine – with stretches.

standing-hamstring-stretchDon’t stretch cold muscles before your workout.  Stretch only at the conclusion of workouts when muscles are warmed up.  Hold each stretch for 20-30 seconds and stretch especially tight muscles a second time.  At minimum, stretch all the muscles that were the primary workers during your exercise.  But, if you have the time, it’s even better to stretch all the major muscle groups.

Here are some examples of static stretches for each of the major muscle groups, courtesy of ACE Fitness:

Kick Flexibility & Balance Training Up a Notch

If you already stretch after working out, consider incorporating one yoga or mat Pilates routine weekly.  This can be accomplished at your health club, at a yoga or Pilates studio, by DVD, through a fitness app, or via online video.  The last two options, app and online video, can often be accessed for free.

warriorThe disciplines of yoga and Pilates have the added benefit of training balance along with flexibility.  Balance training is often over-looked in the average workout but is so beneficial as a functional training tool.

Yoga BalanceThese disciplines also run the gamut of intensities and forms.  So, if you’re thinking that you just don’t have the time in your week to add one more workout, consider replacing one of your usual cardio or strength routines with a yoga or Pilates workout that incorporates cardio or strength.

Or perhaps time isn’t the issue but, rather, you’re wanting a break from the intensity of the traditional modes of exercise.  In that case, find a gentle or relaxation yoga class or video.

Because flexibility and balance training rely on a practice of proper breathing and mental focus, they’re proven to help relieve stress and promote overall feelings of well being.  Meaning, what you’ll find is not only are flexibility and balance training good for the body but the mind and soul as well.  What a perfect thing to practice before heading into the hectic holiday season.

~To learn more about the benefits of flexibility and balance training and the different types of stretches, read my previous post Rubber Bands & Bungee Cords.~

If you’re new to the Small Steps series, you can read about the philosophy and strategies of the series here.  Know the Small Steps strategies don’t need to be done in any particular order and are independent of one another.  So, you can begin the series with this post, continue throughout the rest of the year and pick up what you missed next year.

Previous Small Steps posts: January’s Portion Control, February’s Plan Ahead, March’s Accentuate the Positives, Eliminate the Negatives, April’s Substitutions, May’s Go Old School, June’s +1, July’s Reflect, Revamp & Renew, August’s Summer Reset, September’s Harness Technology.

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Fit Tip of the Month: 5 Minute Strengthening

Push Ups

Push Ups

This month’s Small Step challenges you to add a strength training workout to your weekly regimen.  For those struggling to adopt a fit life, this challenge is one of the hardest.  Assumptions like not knowing what exercises to do or how to do them, or believing special equipment is needed, or the necessity of going to a gym, or that it’s a big time commitment keep many away.

It’s important to know what exercises to do and how to perform them properly, but learning what to do and how to do it has never been easier.  There is no limit to the amount of DVDs, digital video streaming, apps, You Tube videos, websites, blogs, and virtual trainers available that provide detailed strength training instruction by certified fitness trainers.  Which means these workouts can be done anywhere, anytime and, as such, most don’t require specialized equipment.

The fitness market is full of options because women are learning that they lose 1/2 pound of lean mass annually beginning at the age of 30, that this slows metabolism and that both of these factors translate to increasing difficulty in losing excess weight and maintaining a healthy weight.  The only proven antidote to this is regular, weekly strength training.

Now that you know the why of strength training, the Fit Tip for this month provides you with the what and how and practical suggestions for when and where.

Squats

Squats

Where & When

The exercise suggestions here can be performed comfortably in about seven-by-four feet of unobstructed space.  For your comfort and safety, you should use a padded, non-slip surface.  A yoga or exercise mat is best but most carpeted surfaces would also be sufficient.  Choose your preference of bare feet, socks with non-slip grip soles or flexible sneakers.  As for comfortable attire, flexible, lightweight fabrics are best.

As the blog title suggests, these exercises can be done in five-minute bouts.  The workout consists of three separate five-minute bouts with two different exercises per bout.  The bouts could be done consecutively and completed in a total of 15 minutes.  But, the beauty of this workout is, it doesn’t need to be done all at once to be effective.  For example, you could do five-minute bout #1 in the morning, five-minute bout #2 in the afternoon, and five-minute bout #3 in the evening and be able to say you completed a full-body strength training workout by the time you go to bed.

The all-at-once approach is great to do while watching TV or streaming video or audio.  The five-minute-at-a-time approach works well during “waiting time,” such as waiting for water to boil, the oven to preheat, laundry to finish, a computer update, or software to download.

If you’re just getting started, aim to complete this entire workout one day per week.  If you want to achieve greater increases in strength and lean mass, do this workout two days per week.  But, never strength train on back-to-back days.  All lean mass gains are made in the 48 hour recovery period post workout.  Every-other-day strength training with a maximum of three per week is best.

Plank

Plank

What & How

What follows are six strength and complimentary flexibility exercises that are separated into three separate bouts of two exercises each.  Each exercise duet should be performed for a total of five minutes.  Each exercise has an imbedded link, click on the exercise title to link to visual and step-by-step written instructions on proper form from ACE Fitness.  You will need to use a clock or watch with a second hand, kitchen timer or stopwatch app to keep track.

If you have been sitting just before performing a bout, walk around for a minute or up and down a flight of stairs prior to warm up the muscles.

5-Minute Bout #1: This bout will strengthen and stretch front and back of legs, core, upper back, chest, biceps and shoulders.

  1. Squats with Hip Flexor Stretch
  2. Planks with Childs Pose {Beginners can perform planks with knees on the floor}
    • Beginners: Start timer; perform 10-20 squats; perform hip flexor stretch for 15 seconds on each leg; hold plank for 10-30 seconds; hold childs pose for 30 seconds; repeat this cycle of squats, stretch, planks, stretch until 5 minutes has expired.
    • Advanced: Start timer; perform as many squats as possible for 30 seconds; perform hip flexor stretch for 15 seconds on each leg; hold plank for 30-60 seconds; perform childs pose for 30 seconds; repeat this cycle a second time.

5-Minute Bout #2: This bout will strengthen and stretch front and back of legs, inner and outer thighs, core, upper back, chest, shoulders and triceps.

  1. Lunges with Leg Crossover Stretch
  2. Push Ups with Triceps Stretch {Beginners can perform push ups with knees on the floor}
    • Beginners: Start timer; perform 10-20 lunges on each leg; perform crossover stretch for 15 seconds on each side; perform 5-20 push ups; perform triceps stretch for 15 seconds on each side; repeat this cycle until 5 minutes have expired.
    • Advanced: Start timer; perform as many lunges as possible, alternating left and right legs, for 1 minute; perform crossover stretch for 15 seconds on each side; perform as many push ups as possible for 30 seconds; perform triceps stretch for 15 seconds on each side; repeat this cycle a second time.

5-Minute Bout #3: This bout will strengthen and stretch glutes, hamstrings, back, abs, core and shoulders.

  1. Glute Bridges with Seated Toe Touch Stretch
  2. Downward Dog with Cobra Stretch
    • Beginners: Start timer; perform 10-20 glute bridges; perform toe touch stretch for 30 seconds; perform 10-20 downward dogs; perform cobra stretch for 30 seconds; repeat this cycle until 5 minutes have expired.
    • Advanced: Start timer; hold glute bridge for 30-60 seconds; perform toe touch stretch for 15 seconds; hold downward dog for 30-60 seconds; perform cobra stretch for 15 seconds; repeat this cycle a second time.
Toe Touch Stretch

Toe Touch Stretch

It’s the no-excuses strength training workout.  It’s a simple, practical way to get in your +1 for this month’s Small Step.

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Kicking the Blizzard of 2016’s Butt

ShovelingThat’s me in the pic post-shovel.  Yup, I not only survived the Blizzard of 2016 but I shoveled it off my driveway, stairs and walkways with my own bare hands!  (Well, actually, I was wearing gloves and my husband also shoveled with me, but still!).  Here’s the final box score:

  • Total amount: 20.5 inches: shoveled 8″ on Saturday and 12.5″ on Sunday
  • Total shoveling time: 4 hours
  • Final score: Me 1: Blizzard 0

Thanks to focusing on my form and making sure I did extensive stretching after both bouts with the shovel, my muscles are sore but I’m not in pain – no pulled muscles or achy joints.  In fact, I feel pretty good today.

So, here’s my annual “Shovel This” post on how to make removing what Mother Nature dumps onto your property a safe workout.

A Cautionary Note

Sadly, post-storm news reports include people who suffered heart attacks while shoveling.  Shoveling is safe only for healthy individuals who exercise regularly.  The following is a list of individuals who should NOT shovel:

  • Those with cardiovascular diseases
  • Individuals who suffer from pulmonary diseases, such as asthma, COPD and emphysema
  • People who have circulatory problems like diabetes or atherosclerosis
  • The elderly
  • Obese, deconditioned or sedentary individuals. For example, if you can’t jog on a treadmill for 20 minutes without stopping, it’s probably unsafe for you to shovel.

Skip the Gym, Grab a Shovel

If you’re healthy enough to shovel it’s a fantastic workout.  How fantastic?  On average, 288 calories per hour.  Even more impressive is the nature of the workout.  Shoveling snow is a high-intensity, full-body strength training workout that raises your heart-rate enough to qualify as cardiovascular exercise too.  As if that weren’t enough, this type of workout maximizes post-exercise calorie burn (EPOC), known as afterburn.  Meaning, in the end, one burns far more than 288 calories per hour while building full-body muscle and strengthening bones.

The following is everything you need to know to get a great workout while reducing risk for injury and ensuring proper recovery:

Proper Form and Strategy: If you have the luxury of being able to choose when you venture out with the shovel, choose wisely.  Information like total predicted accumulation, how wet (heavy) or dry (light) the snow will be, when the storm will begin and end, when snowfall will be heaviest, and if there will be mixed precipitation (sleet or rain) can be helpful in determining whether to shovel when the storm is over or to shovel in stages throughout the storm.  Even the most fit can overdo it by overloading muscles not accustomed to shoveling.  So, good form is extremely important:

  • Use your legs.  Lifting should be accomplished primarily through the legs, not the back or shoulders.  The first movement as you scoop snow with the shovel is a basic squat: bend the knees, hinge at the hips (not at the waist), brace the core (flat back, belly button pulled inward, abs engaged) as you inhale.  The “scooping” hand is on the handle while the “lifting” hand is grasping the shovel post just above the shovel blade, both elbows are bent.  To lift the shovel, straighten legs, keeping core braced, as you exhale.
  • Keep using your legs.  The momentum of lifting with the legs assists the back and shoulders with “throwing” the snow off the shovel.  A slight twist at the waist, pivot in the hips while straightening the arms toward the direction of where you want the snow to land is all that’s needed if you are properly using your legs.
  • Don’t overdo the weight.  If the snow is wet and heavy and/or the snow banks are tall (necessitating throwing the snow higher than your waist), don’t fill the shovel blade.  The amount you can lift is determined by your form.  If the momentum of straightening the legs isn’t forceful enough to throw the snow, causing you to arch your back , then you have too much snow in your shovel.  Better to do more repetitions than throw your back out.
  • Balance your arm workout.  Your hand positions (which hand is on the handle and which is on the post) are determined by what feels most natural to you.  To avoid an unbalanced arm, chest and shoulder workout, force yourself to switch the hand positions on the shovel.  You can time it (switch every 5 minutes, for example), or switch after a pre-determined number of rows, or, if you’re like me and you listen to music while shoveling, switch at the beginning of each song.

Snow shovelSafest Attire and Equipment: Use a good, quality shovel that is sturdy but not too heavy with a post that is the correct length for your height.  Here are a few more tips on choosing the right shovel.  As for attire, see my post on dressing for cold weather workouts.  Insulated, water-proof snow boots and insulated, water-proof gloves with good grip are a must.

Pre and Post Shoveling Regimen: Don’t do the heaviest work right away.  Like any vigorous workout, you want to warm-up first.  Start with stairs or narrow walk-ways as a form of warm-up.  Once your heart-rate increases and torso warms up, then it’s time to tackle the stuff the plows left behind.  After you come in from the cold, stretch your hips, back, abdomen, chest, shoulders and upper arms.  Examples of stretches by body part can be found at ACE Fitness.  Lastly, don’t forget to hydrate.  Drink water before, during (if possible) and after shoveling.

Re-Fueling: If you’re shoveling for longer than an hour, you should consider it an intense, vigorous workout and refuel accordingly.  In addition to rehydration, sodium replenishment is necessary.  And don’t forget the protein.  This is a serious strength training workout, the longer you’re out there the more protein you need for muscles to recover.

There you have it, when the next winter storm hits where you live, you’re ready to kick butt too!

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November Workout of the Month: Timed Circuit

Stressed OutWhat if you only have 20 minutes to do a workout?  What if it’s one of those weeks when it seems at least one crisis a day pops up, requiring your immediate attention?  You have 20 minutes to do something, but you haven’t done much anything else this week, should you do cardio or strength training?  Is it even worth doing anything?

Absolutely!  You can get a quality strength, cardio and stretch workout done in a mere 20 minutes and I call it a Timed Circuit.

I developed this workout for one of my clients, a mom of two young children and a full-time attorney.  She enjoyed the traditional strength training circuits I had developed for her.  They would take, on average, about 40 minutes.  But, often she only had 20-30 minutes to do them in the wee hours of the morning before her children woke up.  Sometimes that meant she could only get through one set of each exercise, other times it meant she could get a couple of sets in, but she had to eliminate some of the exercises in the workout to do so.  In both cases, it left her feeling like she didn’t really get a quality workout.  The next time it would happen, she would contemplate sleeping the extra half hour rather than do an incomplete workout.

She had the motivation, it was up to me, her trainer, to find a way to make working out fit into her tight schedule.  And, just as important, to make each precious minute of her workouts count.  Since I introduced her to timed circuits, she has consistently done two of them a week for over a year.  On days when she has more time, she does traditional steady-state or interval cardio workouts.  She sees and feels the results due to the consistency and balance in her training.

My husband has since asked me to develop timed circuits for him.  He warms up jogging from his office to a nearby Planet Fitness, does his timed circuits and heads back to the office.  A full, balanced workout done with only a 30 minute break from work.

I do them too.  They are quick and so fast paced and challenging, I don’t have time to get bored.

StopwatchThe Concept: A traditional strength training circuit has one performing a maximum number of reps of 5-10 exercises, resting and then performing the circuit again for a second set of each exercise.  The purpose is to work the targeted muscle groups to fatigue, through a high number of repetitions, thus forcing the body to regenerate the muscle tissue.

The timed circuit brings the muscles to fatigue in a different way.  In the timed circuit, you go through the exercises at a fast pace with relatively low repetitions and limited rest.  The exercises within the circuit are integrated rather than targeted.  Meaning, each exercise will work several different muscle groups as opposed to targeting only one muscle or muscle group at a time.

All of this means that, after the circuit is complete, you will have worked all the major muscle groups to fatigue in a comparatively short amount of time.  In addition, because there is an aerobic element – one is sustaining movement over several minutes and maintaining an elevated heart rate throughout – this also counts as a moderate cardio workout.

The entire workout consists of a warm up, two timed circuits with rest in between and post-workout stretching.  The warm up, rest and stretch components of the workout take about six minutes in total.  Therefore, the length of your two circuits depends upon the amount of time you have available.

For example, if you only have 20 minutes of available time, your circuit length will be seven minutes: 1 minute warm up + 1st 7 minute circuit + 1 minute rest + 2nd 7 minute circuit + 4 minute stretch = 20 minutes.

Timed Circuit Workout – No Equipment

Warm Up: Moderate cardio to slightly elevate heart rate: 1 minute minimum

Start Timer: Set to appropriate time for your preferred workout length:

  • 20 minute workout = 7 minute circuits
  • 26 minute workout = 10 minute circuits
  • 30 minute workout = 12 minute circuits (Do not exceed 12 minute circuits)

Perform Timed Circuit: Perform each of the following exercises to the suggested repetition amount, in succession, with no rest in between exercises.  One exercise should flow into the next.  Continue performing the circuit in a continuous loop (Supermans through Glute Bridges), with no rest, until the timer is at zero.  When the timer runs out, stop where you are, even if you’re in the middle of the circuit:

  • Supermans: 10-15 reps; works shoulders, entire back, back of hips & legs
  • Push-Ups: 10-15 reps; works chest, shoulders, arms & core; perform at your level, either on knees or toes.
  • Bird-Dog: 10-15 reps each side; works shoulders, upper back, core & glutes
  • Ab Crunches: 15-20 reps; works abs
  • Bicycle Crunches: 10-15 reps each side; works obliques & hip flexors
  • Single Leg Glute Bridges: 10-15 reps each side; works core, glutes & hamstrings
  • Repeat circuit with no rest until timer exhausts. Even for the 7 minute circuits, you should be able to get through the full circuit at least two times.

Rest/Recovery: 1 Minute: You may perform dynamic or static stretches while you rest, if you wish. But the main purpose is to rest your muscles briefly and allow your heart rate to slow slightly before performing the second timed circuit.

Start Timer Again (same time interval as first circuit)

Perform 2nd Timed Circuit: same as above

Perform Stretches: Hold each stretch for 20-30 seconds:

Author’s Note: Always consult your physician before beginning any new exercise program.

Important Tips

  • Not For Beginners: While most of my Workouts of the Month are fitness level neutral, this isn’t. Fatigue will set in quickly and, under those circumstances, proper form and breathing are difficult to maintain even for the most experienced.  Even knowing intellectually how an exercise is supposed to be performed isn’t enough, developing muscle memory is imperative.  The only way to accomplish that is to perform these exercises in a traditional format consistently and regularly over several weeks.
  • Ensure Proper Recovery & Frequency: This workout is hard on your muscles.  You must observe at least 48 hours of rest from any type of strength training after doing a timed circuit workout.  You may do a cardio workout the next day, if you wish.  In addition, while it might be okay to do this workout three times in one week if you are doing 7 minute circuits, I wouldn’t recommend doing more than two in a week if you’re performing 10 or 12 minute circuits.  Ultimately, your body will tell you what it can tolerate in terms of length of circuits and frequency, which leads to…
  • Listen to Your Body: If you’re feeling achy or especially fatigued, it’s probably a sign of overtraining or under-fueling.  Adjust some or all of the following variables until you have found the right balance for your body:
    • Sleep: When training at a high level, it’s important to get proper sleep on a regular basis.  Seven to eight hours of sleep per night is a must.
    • Frequency or Length of Circuits: Reduce the number of timed circuits you perform per week by one and/or reduce the length of your circuits.
    • Rest & Recovery: Add another 24 hours to your recovery after the last timed circuit workout or, if you’re performing a cardio workout the following day, reduce the intensity or duration of that workout.  Alternatively, make your rest day immediately following one of your timed circuit days.
    • Protein Intake: You will need to consume more protein on your timed circuit days as compared to other days.  I recommend consuming primarily animal-based proteins, which are complete proteins, such as dairy, eggs, poultry, meat and fish.  Plant proteins, most are partial proteins, can be good to supplement the complete proteins on those days.  Examples are nuts, seeds, legumes (beans) and some grains, such as quinoa.  Protein bars are helpful if you’re on the go.  I prefer whey-based bars over soy-based.  Quest Bars are my personal favorite.
    • Hydration: Because this isn’t a major sweat-inducing workout, it’s easy to forget to hydrate.  Make sure you’re getting enough hydration on these days.

Fit&Happier Workout of the Month defined:  These are 30 minute general fitness workouts designed to offer a complete and balanced approach to strength and cardiovascular training in the most efficient way possible.  Strength training workouts will each feature a different form of resistance, or load, so that you can choose the type of resistance based on equipment availability and your preference.  These will offer full-body strength training and muscle toning with base exercises appropriate for beginners and progressions for those more experienced in strength training.  Cardio workouts are designed to get the most calorie burn possible in the time allotted.  Combo workouts combine strength and cardio training into one, efficient, full-body, calorie-burning workout.  All workouts conclude with flexibility training as no workout is complete without it.  Click on the exercises to link to step-by-step written and video instructions provided by ACE Fitness.

Previous Fit&Happier Workouts of the Month – January: Body Weight Strength Training; February: Resistance Band Strength Training; March: Free Weight Strength Training; April: Medicine Ball Strength Training; May: Strength Training with Stability Ball; June: Strength & Balance Training; July: Functional Training; August: Interval Training; September: Playground Combo Workout; October: Outdoor Cardio-Strength Combo

Check back the second week in December for the Fit&Happier December Workout of the Month: HIIT (High Intensity Interval Training-Cardio)

Click on the link to view previous Activity-Specific Workouts of the Month: Hockey & Cross-Country Skiing, Snowboarding & Figure Skating, Golf & Softball, Distance Running, Racquet Sports, Swimming, Waterskiing & Surfing, Cycling, Rowing & Desk Jockeys, Track, Field & Court Sports, Throwing & Pitching, Dancing, Downhill Skiing

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October Workout of the Month: Outdoor Cardio-Strength Combo

Autumn is my favorite season.  No other even comes close for me.  In the northeast, it’s the perfect combination of mild temperatures and low humidity that lends itself to crisp, fresh, comfortable air.  And that doesn’t even take into consideration the pop of golds, reds, oranges and ambers nature provides this time of year.  All this adds up to the ideal time to try my Outdoor Cardio-Strength Combo workout.

Autumn TrailThis is a fantastically efficient workout that counts toward almost one-third of the recommended cardio activity as well as one half of what is recommended in terms of strength and flexibility training per week for general fitness.*  And all in only 30 minutes!

The Concept: This workout alternates between vigorous cardio and basic strength training and concludes with flexibility training.  By the end of the workout, you will have racked up 20 minutes of vigorous cardio and two sets each of two upper body, two core and two lower body strength training exercises capped off with a full-body stretching routine.

Autumn Bench

Location and Equipment: An ideal spot would be a park or athletic field that includes a track, stairs and benches or bleachers.  But this can easily be adapted to a foot path or trail using grassy areas, tree stumps or benches for the strength training exercises.  If you need to stick to the 30 minute time limit, I recommend having a watch or smartphone with a timer or stopwatch app.  Otherwise, it isn’t necessary to stick to the time suggestions in the workout.

Outdoor Cardio-Strength Combo

Select Your Cardio Speed: In order to qualify as a vigorous workout, you’ll need to do your cardio at a pace that is slightly faster than your usual steady-state pace.  Don’t worry, the cardio bouts are only one minute at a time and you’re selecting a pace relative to your level and conditioning.  If you can walk at a moderate pace for 30 minutes or more, you can power walk (walk as fast as you can) for one minute at a time; power walkers can bring it up to a slow jog; joggers can run for a minute at a time; and runners can find a sprint-pace that can be maintained for a minute without being too spent to perform strength exercises.

Warm-Up: 2-5 minutes; begin at a moderate pace and slowly bring it up to your vigorous cardio speed.

Vigorous Cardio: 1 minute

1st Set of Arm/Shoulder & Ab Exercises:

  • Triceps Dips: 10-20 reps. Sit at the edge of a step or bench; place each hand, with fingers facing forward, on the bench against your hips. Palms of hands should lay flat against the top of the seat up to the first knuckles; bend fingers to grasp the seat. With feet flat on ground, lift torso with the strength of your arms (don’t use legs to support your weight) so that hips are directly in front of seat – this is the start position; as you inhale, bend at the elbows to lower hips a few inches; exhale as you straighten the arms to lift hips back to start position.
  • Ab Crunches: 20-40 reps. Perform on a flat bench or bleachers or in a grassy area.

Vigorous Cardio: 1 minute

1st Set of Lower Leg & Chest/Back Exercises:

  • Calf Raises: 20-40 reps. Can be done on a flat surface but you’ll get better results if your perform these with the balls of your feet on a step with heels hanging off.  Lower the heels below the step on the down phase.
  • Push-Ups: 10-20 reps. These can be performed a number of different ways: on the ground or on a bleacher seat on either your knees or toes or with hands either on the back or seat of a park bench.

Vigorous Cardio: 1 minute

1st Set of Upper Leg/Hip & Core Combo Exercise:

Vigorous Cardio: 1 minute

2nd Set of Arm/Shoulder & Ab Exercises:

  • Triceps Dips: 10-20 reps
  • Ab Crunches: 20-40 reps

Vigorous Cardio: 1 minute

2nd Set of Lower Leg & Chest/Back Exercises:

  • Calf Raises: 20-40 reps
  • Push-Ups: 10-20 reps

Vigorous Cardio: 1 minute

2nd Set of Upper Leg/Hip & Core Combo Exercise:

  • Walking Lunge with Twists: 10-30 reps each side

Vigorous Cardio: 1 minute

Cool Down: 1 -3 minutes – gradually decrease pace to a slow walk

Stretches: Hold each stretch for 20-30 seconds

Happy fall!

*The US Department of Health and Human Services recommends a minimum of 150 minutes of moderate cardio exercise or 75 minutes of vigorous cardio exercise and full-body strength training 2 times per week for all apparently healthy adults for the purposes of general fitness.

Author’s note: Always consult your physician before beginning any new exercise program.

Fit&Happier Workout of the Month defined:  These are 30 minute general fitness workouts designed to offer a complete and balanced approach to strength and cardiovascular training in the most efficient way possible.  Strength training workouts will each feature a different form of resistance, or load, so that you can choose the type of resistance based on equipment availability and your preference.  These will offer full-body strength training and muscle toning with base exercises appropriate for beginners and progressions for those more experienced in strength training.  Cardio workouts are designed to get the most calorie burn possible in the time allotted.  Combo workouts combine strength and cardio training into one, efficient, full-body, calorie-burning workout.  All workouts conclude with flexibility training as no workout is complete without it.  Click on the exercises to link to step-by-step written and video instructions provided by ACE Fitness.

Previous Fit&Happier Workouts of the Month – January: Body Weight Strength Training; February: Resistance Band Strength Training; March: Free Weight Strength Training; April: Medicine Ball Strength Training; May: Strength Training with Stability Ball; June: Strength & Balance Training; July: Functional Training; August: Interval Training; September: Playground Combo Workout

Check back for these upcoming Fit&Happier Workouts of the Month – November: Timed Circuit (Combo); December: HIIT (High Intensity Interval Training-Cardio)

Click on the link to view previous Activity-Specific Workouts of the Month: Hockey & Cross-Country Skiing, Snowboarding & Figure Skating, Golf & Softball, Distance Running, Racquet Sports, Swimming, Waterskiing & Surfing, Cycling, Rowing & Desk Jockeys, Track, Field & Court Sports, Throwing & Pitching, Dancing, Downhill Skiing

 

 

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October’s Small Step: Be Flexible

The Small Steps series is heading into the home stretch and the last two months of the year are the most difficult for most of us to stay on track with healthy eating and exercise.  So I’ve chosen a less taxing goal for this month’s small step.  However, it is no less vital in the series.

Flexibility training and its sister component, balance training, are often overlooked in the realm of fitness.  But, they are just as important as cardio and strength training and eating healthy if the goal is a fit life.

Stretching

Incorporate Flexibility Training Into Your Established Routines

If you aren’t doing any stretching on a regular basis, then your assignment this month is to finish every exercise routine you do – at the gym, walk in the neighborhood, ride on the bike path, strength training routine – with stretches.

Don’t stretch cold muscles before your workout.  Stretch only at the conclusion of workouts when muscles are warmed up.  Hold each stretch for 20-30 seconds and stretch especially tight muscles a second time.  At minimum, stretch all the muscles that were the primary workers during your exercise.  But, if you have the time, it’s even better to stretch all the major muscle groups.

Here are some examples of static stretches for each of the major muscle groups, courtesy of acefitness.org:

Add More Flexibility and Balance Training To Your Routine

If you already stretch after working out, consider incorporating one yoga or mat Pilates routine weekly.  This can be accomplished at your health club, at a yoga or Pilates studio, by DVD, through a fitness app, or via online video.  The last two options, app and online video, can often be accessed for free.

Yoga BalanceThe disciplines of yoga and Pilates have the added benefit of training balance along with flexibility.  Balance training is often over-looked in the average workout but is so beneficial as a functional training tool.

These disciplines also run the gamut of intensities and forms.  So, if you’re thinking that you just don’t have the time in your week to add one more fitness routine, consider replacing one of your usual cardio or strength routines with a yoga or Pilates routine that incorporates cardio or strength.  Or perhaps time isn’t the issue but, rather, you’re wanting a break from the intensity of the traditional modes of exercise.  In that case, find a gentle or relaxation yoga class or video.

Because flexibility and balance training rely on a practice of proper breathing and mental focus, they are proven to help relieve stress and promote overall feelings of well being.  Meaning, what you’ll find is not only are flexibility and balance training good for the body but the mind and soul as well.  What a perfect thing to practice before heading into the hectic holiday season.

~To learn more about the benefits of flexibility and balance training and the different types of stretches, read my previous post Rubber Bands & Bungee Cords.~

If you’re new to the Small Steps series, you can read about the philosophy and strategies of the series here.  Know the Small Steps strategies don’t need to be done in any particular order and are independent of one another.  So, you can begin the series with this post, continue throughout the rest of the year and pick up what you missed next year.

Previous Small Steps posts: January’s Portion Control; February’s Plan Ahead; March’s Accentuate the Positives, Eliminate the Negatives; April’s Substitutions; May’s Go Old School; June’s +1; July’s Reflect, Revamp & Renew; August’s Reflect, Revamp & Renew Revisited; September’s Embrace Technology.

Author’s Note: Always consult your physician before beginning any new exercise program.

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