As winters in Memphis go, this one hasn’t been too bad…so far. Even if things take a turn for the colder, don’t let it deter you from your workouts, especially if you like to exercise outside. Here are some links to give you tips, and to keep you motivated.
This article gives you 14 tips to keep you safe and comfortable while exercising outdoors in winter.
And some more tips – these help you remain focused on your fitness and weight loss goals, even if getting to the gym to workout is a problem. In fact, these tips would be helpful in any season!
Want some different ideas for winter workouts – both inside and out? See which of these sound like they would work for you.
Walking is the most common form of exercise, but also the most-often forgotten. It is not sexy, not in, not cool. But it is effective. Here is some more evidence for walking (or other types of aerobic exercise):
A recent study shows that aerobic exercise like walking is better than strength training for getting rid of the fat that lies deep within the body. Both types of exercise were effective at losing fat from just beneath the skin. But aerobic exercise, alone or combined with strength training, helped people shed deep fat from around their organs and waists, as well as beneath the skin. Plus, the aerobic exercisers were less insulin resistant.
In another study, older adults on 4 different walking protocols were studied. It was found that those who walked at least 9 miles a week had increased gray-matter volume in their brains. This increased gray-matter was associated with a two-fold risk reduction for cognitive impairment.
And a third study looked at aerobic exercise only, strength training only, or a combination of both, in relation to heart health. The aerobic only group lost 3 pounds, a half inch from their waist, and improved their diastolic blood pressure. The strength only group gained 1.5 pounds and got stronger. The combination group did best, losing 4 pounds, 1 inch and improving their diastolic blood pressure.
In the fitness world, we hear a lot about functional training, plyometrics, short burst intense cardio, etc., but these studies show that good old walking is still a great thing to do.
We like to bring you links to articles we find interesting. This time we are doing something a little different – giving you links to things to do outside in Memphis this weekend. The weather looks to be wonderful again, so get outside and enjoy it while you can.
One recent trend in running and training is going barefoot. That’s right, removing your shoes and socks, and doing your workout in your bare feet. Those in favor say it allows the foot to move as it was intended to, and helps prevent injuries. Opponents say that our feet aren’t used to being without the support of shoes, and we open ourselves up to different injuries.
So is barefoot training beneficial, or just another fad?
The way we walk and run is different when we wear shoes. The natural motion is to land on the ball of the foot with the impact absorbed by the arch and the lower leg. When we wear running shoes, the padding in the shoes cause us to land on our heels, sending the impact up the heel to the knees and hips. This can put a strain on these joints. The muscles of the foot can also be weakened when wearing poorly fitted shoes. This can lead to weak arches, and eventually may lead to flat feet. Going barefoot can strengthen these muscles and help avoid these problems.
Barefoot can be beneficial. So we should all throw away our shoes, right?
Not necessarily. Most of us have worn shoes our entire lives, and our feet have not developed the musculature needed to do all our activities without shoes.
There are also risks to working out barefooted. At the gym, shoes can protect you from fungal infections, while also providing stability and traction for certain activities. Any kind of outdoor workout, where surfaces may be sharp, uneven, or littered with trash and debris, can lead to cuts and injuries.
If you want to give it a try, check with your doctor, especially if you have any foot or ankle problems. Begin by going barefoot around the house, doing exercises to strengthen the feet, and running or working out a little on smooth surfaces to build the foot muscles. Running on smooth sandy beaches, or soft grass can be a next step up.
Barefoot shoes may seem to be a compromise between the two. There is less padding than traditional running or training shoes, giving you a feel closer to bare feet while also providing some protection from outside elements. However, if you are used to well-padded shoes, allow yourself some time to transition over to them. As for me, I may give them a try one day, but only for wearing around – my running days are over.
One thing to remember is that we don’t have enough years of study to show what the long-term effects of barefoot running are. Only time will show if we can take the impact of running on the ball of the foot, or if it will be as hard on our bodies as heel strikes.
If anyone has tried barefoot training or running, please leave a comment and let me know what you think. Did you like it? What problems did you encounter? And are you still leaving your shoes behind for your workout?
You’re in a hurry and skip the stretches at the end of your workout. You think it won’t matter.
Think again.
Flexibility is as important to your overall fitness as cardio and strength training. And the good news is it takes less time to achieve a desired level of flexibility than either of the other two.
So why is being flexible so important? Flexibility provides two known advantages – 1) improving athletic performance and 2) making everyday activities easier on your body, potentially decreasing the risk of certain injuries.
To increase your flexibility, you need to spend about 10 minutes a day stretching your major muscle groups. Then, if you have any specific problem areas, focus on stretches just for those. Once you’ve reached your desired flexibility level, you should stretch 2-3 times a week to maintain it.
How flexible should your be? As flexible as your lifestyle dictates. You need to be able to perform all usual daily activities with ease. You don’t need to be able to do the splits or a back bend unless you wish to try out for a gymnastics team.
Here’s some tips to stretch the right way:
Warm up muscles before you begin stretching.
Do NOT bounce! Hold each stretch about 30 seconds and repeat several times.
Breathe out and relax as your stretch. It should be a slow, smooth and controlled movement.
Stretch both sides of your body.
Stretching should NOT hurt – only go to the point of resistance. You should feel some slight discomfort or a slight pulling sensation. If it makes you tense, then it’s too much and you should back off.
If you have a chronic condition or injury, you may need to adjust your stretching. Consult your trainer or doctor for advice.
So people, S-T-R-E-T-C-H it out and enjoy the benefits of a more flexible body.
“Doesn’t working out make you hungrier? Then, don’t you eat more and end up not losing any weight?”
These questions are often asked, and can be a reason people decide to avoid exercise. But, are they true?
First, we need to consider the difference between hunger and appetite. Hunger is the body’s NEED for food. Appetite, on the other hand, is the desire or craving to eat. It is instinctive, but doesn’t always correspond to true hunger.
It seems that, depending on the person, some types of exercise may increase your appetite while others don’t. None of them, however, will have any effect on true hunger.
If exercise does increase your appetite, when and what should you eat to keep from overcompensating?
If you’ve eaten a large meal, you should wait at least 3-4 hours before exercising. With a small meal, allow a 2-3 hour gap. If you have not eaten recently, plan on a small snack about an hour before your workout. This will help keep your blood sugar up, which can fall during the first 20 minutes of exercise. Good snack options include banana, yogurt, bread/cracker with peanut butter or granola bars.
You should also plan to eat a small meal containing both protein and carbs within 2 hours of finishing your workout. This is the time period when your muscles absorb the most nutrients. Eating during this time may also help your body recover more quickly.
So don’t worry about exercise increasing your appetite and leading you to overeat. Make smart food choices and time it right to get the most benefit from the food and the workout.
Do some people have slow metabolism? Can you increase your metabolism? Can you do so by taking a pill? Does speeding up your metabolism help you lose weight? What is metabolism anyway?
Metabolism is your body’s way of using energy, measured in calories. You use calories in 3 ways:
1. vital bodily functions like breathing, heart rate, waste removal, cell growth, etc, which account for about 75% of your daily calorie burn
2. physical activity like exercise, daily activities of living, work, etc
3. digestion of food, which uses about 10% of your daily calorie burn
The rate at which your body burns calories at rest is called the resting metabolic rate (RMR). Each person’s RMR is different and some are slower than others, which seems to be genetic. But you can also alter your RMR by your eating habits. If you cut calories below your RMR level, or go long periods without eating, then you will lower your RMR because the body goes into starvation mode. It will conserve your stored body fat and slow down your vital functions to stay alive longer. Also, as you age, your metabolism slows down naturally.
Exercise and other forms of physical activity burn calories and increase your metabolism during exercise and for several hours afterward. Resistance training slows the natural loss of muscle caused by aging, thus helping to keep your metabolism up. Experts recommend aerobic exercise for 30+ minutes at least 4 or 5 times a week and strength training 3 times a week. Also, eat breakfast soon after waking up and don’t go more than 5 hours without eating except for sleep.
Other factors relating to weight and metabolism are sleep, macronutrients and supplements. People who sleep significantly less than the recommended 7-8 hours a night tend to weigh more. Their levels of appetite-regulating hormones are altered, making them hungrier. Plus, they are awake longer and have more time to eat, but less energy to exercise because they are tired.
Despite the ongoing pro-protein, anti-carb diet advice, research still clearly shows that the total calories you eat are the most important factor in weight loss, not the percentage of protein, carbohydrate or fat in your diet. Various supplements are touted as increasing metabolism, which they do by increasing heart rate. But they also have side effects like insomnia, anxiety, and high blood pressure. Their interactions with prescription drugs are not always known or desired, and the long term effects of taking such supplements have not been studied.
It isn’t complicated. Watch your total calories, get regular exercise, both aerobic and resistance, and get enough sleep to help you lose weight and keep it off.
We are one quarter of the way through 2011 – how are you doing with your workout resolutions? Feeling like a bit of a grind these days? Well it is time to shake things up a bit, and the warmer temperatures and longer days give you the perfect opportunity.
Moving your workouts outside can make them fun. If they are fun, you are more likely to stick with them. You can vary your workouts by going for a walk one day and a bicycle ride the next. Memphis is full of trails and paths so you can even vary your workout location often. If moving an activity outdoors, such as running or walking, take it slow at first and transition into it. The treadmill and the walking/running path are not the same.
Need another reason? Recent research confirms that outdoor exercise improves mental well-being, increases energy, and decreases tension, confusion and anger. That right there is enough reason for me to get outside. It is also a great way to get your vitamin D, but be sure to use plenty of sunscreen if outside in the middle of the day.
If you are working out with a trainer (and we certainly hope you are!), let them know you want to try some outside workouts. You might meet at the park for a few sessions, or get some suggestions from them for other activities that can get you outside and keep your fitness goals on track.
Keep in mind that exercising outdoors means you need to have plenty of water, wear sunscreen and a hat. And the temperature can vary widely from day-to-day this time of year, so make sure you dress appropriately.
This spring, move some of your workouts outside. The change of pace and scenery will do your body, and your mind, good.
Where are your favorite places for outdoor workouts? Leave a comment and let us know!
It’s St. Patrick’s Day – and that means we are thinking of all things green. For this post, going green is not about pretending to be Irish; green is referring to the environment. Working out is good for your body, but can be bad for the planet. Here are some tips to help you take care of the Earth while taking care of you.
1. Walk or ride your bike whenever you can. To work, to run errands, even to Healthy Habits! Not only do you get in some of your daily exercise, but you’ll also save fuel (have you seen gas prices lately??).
2. Take your own, reusable water bottle. Whether going for a walk in the park or to the gym for your workout, bring your own.
3. And take your own towels. One for you and one for the equipment. You can even take them home, air dry, and reuse to save water and energy washing and drying them after one use.
4. Carpool to your workouts. Save money and socialize at the same time.
5. Rather than buying your own equipment, use the gym’s. Or buddy up with friends and share equipment. Saves the material and energy used to produce another one.
6. Eat fresh, whole, organic foods. While the initial cost may be higher, the food provides better, more efficient fuel for your body, which will make your workouts more efficient. It also reduces pesticide use.
7. Help the gym save energy. Turn off lights if you are the last one out of the room; turn off equipment when you are finished, turn on a fan only when you need it. They are little things, but they add up over time.
There’s some tips to get you started on being more environmentally friendly with your workouts. What else can you add to the list?
There’s a lot of information on the internet. Some of it is good…some not so much. Below are links to some stories that we think are interesting and helpful to your health and fitness.
New dietary guidelines were recently issued. Here are some tips to make them easier to incorporate into your life.
Move more to manage diabetes -new exercise guidelines for those with diabetes and pre-diabetes.
Are you eating breakfast everyday or do you think you don’t have time? Here’s an article with some tips to fit it in.
Healthy
Habits offers 1 to 1 personal training, partner and group fitness
programs, BioMetrics nutrition and exercise plans, golf fitness and
weight loss programs, post-rehab clinical exercise, and beginner and
intermediate yoga classes in Memphis, Germantown, and Collierville, TN.
As winters in Memphis go, this one hasn’t been too bad…so far. Even if things take a turn for the colder, don’t let it deter you from your workouts, especially if you like to exercise outside. Here are some links to give you tips, and to keep you motivated.
