Tag: exercise

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Fitness

Hydration and Exercise

Hydration and Exercisehydration photo

By Alison Hall

Maintaining proper levels of hydration is always important when exercising. It becomes even more important in hot, humid conditions like we experience most of the summer in Northern Virginia. Hydration levels must be monitored before dehydration is an issue. Dehydration occurs when an individual loses 2 percent or more of body weight during an exercise session. Dehydration can diminish aerobic exercise performance, and as the level of dehydration increases, the body experiences a higher level of physiological strain (American College of Sports Medicine, 2007).

A good way to prevent dehydration is to consume liquids before, during, and after exercise. According to Casa, et al. (2000), an exerciser should consume 500-600 ml (approximately 16-20 ounces) of water or a sports drink two to three hours prior to exercise then an additional 200-300 ml (approximately 6-10 ounces) ten to twenty minutes before exercise. They then recommend 200-300 ml every ten to twenty minutes during exercise depending on sweat rates so that the exerciser loses less than 2 percent of body weight. After exercise, the individual should drink 25-50 percent more fluid than lost per hour of exercise.

For example, a 187-pound male participates in our one-hour indoor cycling class at noon. Ideally, he should drink 16-20 ounces of fluid between 9:00 and 10:00 am then 6-10 ounces of fluid at 11:40. During class, he’s a moderate sweater, so he drinks 24 ounces of water. He weighs himself after class and weighs 185.5 pounds. To find hourly fluid loss, subtract his post-exercise weight from his pre-exercise weight, then add in how much fluid he ingested. In his case, 187-185.5=1.5. Add in his fluid intake of 24 ounces (1.5 pounds), and that equals 3 pounds of fluid loss per his hour of exercise, which is just less than 2 percent of his body weight. Multiply his 3-pound loss by 16 ounces in a pound, and that equals his sweat rate of 48 ounces per hour. In order to replace his fluids lost, he should drink 25-50 percent more than 48 ounces over the next 4-6 hours, or 60-72 ounces of fluid between the end of class at 1:00 and 5:00 or 7:00 that evening.

Water is generally considered acceptable for fluid replacement, especially in exercise sessions lasting one hour or less. If an exercise session lasts more than an hour, water is adequate, but a sports drink containing carbohydrates, sodium, and potassium for electrolyte and energy replacement might be advantageous. Sports drinks also can be beneficial when exercising more than one time per day, especially because rehydration from the first session is critical before the second session begins. Any sports drink consumed should list water as the first ingredient (Roberts, 2012).

Follow these guidelines, and your body will perform better for you as you stay hydrated.

References

American College of Sports Medicine (2007). Exercise and fluid replacement: Position stand. Medicine & Science in Sports & Exercise, 39(2), 377-390.

Casa, D. J., Armstrong, L. E., Hillman, S. K., Montain, S. J., Reiff, R. V. . . .Stone, J. A. (2000). National Athletic Trainers’ Association position statement: Fluid replacement for athletes. Journal of Athletic Training, 35(2), 212-224.

Roberts, W. O. (2012). Fluid replacement for sports safety and performance. Internal SportMed Journal, 13(2), 39-42.

 

 

Categories
Fitness

All About Abs

 

By: Alison Hall

Abs1It is commonly believed that six-pack abs are the product of the most popular workout fad. In fact, a library search for “six-pack abs,” came up with 537 hits, yet only 14 were scholarly, peer-reviewed sources. The rest were magazine articles with the next great workout supposedly designed to “shred your abs” or get “rock solid abs.” The workouts were complete core workouts, but most of them made no mention of cardio for overall fat loss or a good clean diet. A well-rounded approach to abdominal training and the coveted six-pack needs to consist of all three.

Core Strengthening Exercises

While the six pack is aesthetically pleasing, it is more important to strengthen your entire core. The core refers to the abdominal and lumbar spine areas. While strong abdominals can be shown off as the six-pack, a strong back is equally important for good posture and muscular balance. To begin strengthening your core, you should first strengthen your deep core stabilizer muscles. Core stability, defined as a dynamic equilibrium between whole body movement and controlled motion or stability of the spine,1 is critical for controlling the motion of the trunk over the pelvis. This leads to control of your body from head to toe as you move. Once the spine and pelvis can be controlled, dynamic core strengthening exercises can be performed. A variety of equipment can be used, including stability balls, medicine balls, BOSUs, weights, and machines. If you are unsure how to use them, consult a personal trainer. Pilates is a type of exercise that works both core stability and mobility. Joseph Pilates created his exercise series to concentrate on controlling your “powerhouse,” which consists of the core muscles, while moving your limbs with fluidity and precision.2 Mason fitness offers Pilates classes at the RAC. Visit fitness.gmu.edu for more information.

Cardio

No matter how strong your abdominal muscles are, you can’t see them if they’re hidden under a layer of fat. Cardio exercise is essential for manyAbs2 reasons, including improving cardiovascular health, but especially if showing your abs is your goal. The National Academy of Sports Medicine (NASM) recommends at least five days per week (150 minutes total) of moderate intensity cardio, at least three days a week (75 minutes total) of higher intensity cardio, or three to five days per week of a combination of the two.3 Following these recommendations will increase your calorie deficit, helping to lose any unwanted belly fat.

Clean Diet

There’s a saying “you can’t out exercise a poor diet.” All the cardio and core training in the world won’t make a difference in the appearance of your abs if you don’t eat clean. Avoid as much processed food as possible. Select whole grains over refined. Limit soda, alcohol, and sugary foods. Pay attention to serving sizes, and eat an appropriate amount of calories for your activity level. Include a full rainbow of fruits and vegetables every day. The USDA site choosemyplate.gov is an excellent resource for a proper diet. Following these dietary guidelines will help show off all your hard work.

Remember, healthful habits are far more important than how you look. If you train and eat smart, you will reap more benefits than you could ever imagine.

References:

  1. Weeks B, Horan SA. Core Stability for Performance and Injury Prevention. Modern Athlete & Coach. 2013:51(2);13-16.
  2. Fitour Primary Pilates Certification Manual, 2008.
  3. Clark MA, Lucett SC, Sutton BG (Eds.). NASM Essentials of Personal Fitness Training (2012). Baltimore: Lippincott Williams & Wilkins.
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Fitness

Resistance Training and Mental Health

By: Anya Sailey

Strength training has been studied extensively in terms of its various physical health benefits; however the effects on mental health have not had the same exposure. This article addresses seven studies focusing on the benefits of strength training in terms of mental health. The key areas of mental health which are addressed include anxiety, depression, chronic fatigue, cognition, sleep, and self-esteem.Resistance Training

Anxiety – Anxiety is a prevalent issue in American society, resulting in sleep disruptions, mental distress, bodily pain, poor health, and limitations to physical activity. Resistance training was found to serve as a meaningful intervention for those suffering from anxiety. Moderate-intensity levels of resistance training proved to be the most effective in the reduction of anxiety symptoms.

Cognition – Cognition allows a person to interpret learned information by processing and integrating it with existing knowledge. In healthy older adults, studies have shown that resistance training enhances cognition by improving memory and executive functioning.

Depression – Depression is another prevalent issue in American society, which results in feelings of hopelessness, mood disturbances, fatigue, lack of motivation, sleep problems, restlessness, agitation, and other mental and physical complications. Studies have shown that resistance training is linked to reduction in depression, although further investigation may be necessary to achieve conclusive results.

Chronic Fatigue – About 25% of the American population suffers from fatigue. Fatigue may negatively impact a person’s daily performance and mental health. Compared to medicinal or behavioral interventions Resistance training has consistently been found to be the best intervention for preventing and improving symptoms associated with chronic fatigue..

Self-Esteem – Self-esteem is a person’s evaluation of their personal worth. Resistance training has been proven to improve self-esteem in adults, particularly those who are mentally or physically ill.

Sleep – Sleep is an important part of recovery in terms of both physical and mental health. Consistent sleep deprivation results in cognitive impairment, mental illness, cardiovascular disease, hypertension, obesity, and sleepiness, and a diminished quality of life. Physically active individuals have healthier, more stable sleep patterns, and a reduced risk of sleep apnea

Resistance training can affect a person’s well-being both directly and indirectly: it may improve cognition and nervous system function, which can lead to an improved quality of life. Because of its positive effects on the mind and the body, resistance training should be incorporated into everyone’s workout routines and daily schedules. Stay tuned for next week’s in-depth discussion on how resistance training positively affects mental health!

 

Source:

Ramirez, A. (2012). Resistance training improves mental health. IDEA Fitness Journal for ACE Certified Professionals, 9 (1): 20-22.

Categories
Fitness

Does Exercise Really Boost your Metabolism?

By: Anya Sailey

There are many claims of “boosted metabolism” as a result of exercise in the fitness industry today. Both journal articles discussed herein address the human metabolism and energy expenditure in relation to post-exercise thermogenesis. Additionally, both articles seek to disprove the common theory that “the human metabolic rate remains elevated for up to 48 hours post-exercise” (Bingham et. al., 1989). The American Journal of Clinical Nutrition article discusses the efficacy of several weight-loss strategies pertaining to variation in macronutrient distribution. This article’s main research topic seeks to “investigate whether or not there is a sustained effect of either moderate or intense exercise on metabolic rate.” (Freedman-Akabas et al., 1985) The British Journal of Nutrition article authors seek to determine “whether or not there is a sustained enhancement in metabolic rate following physical exercise.” (Bingham et. al., 1989) The significance of this experiment relates to the author’s challenge of the efficacy of weight-control solely based upon the exercise component of a fitness program.

H&FThe objective of both articles is to investigate the effect of moderate or intense exercise on metabolism. The first study used VO2 (volume of Oxygen consumption) to evaluate the fitness level of participants before and af
ter exercise. Researchers found that VO2 levels returned to their baseline values 40 minutes after exercising and remained for at least 3 hours, regardless of gender or fitness level. In the second study, volunteers’ vital signs, physiological compositions, intakes/outputs, standardized diets, and exercise methods were observed over time. Researchers found that metabolic rates did not change over time when measured up to 24 hours post-exercise.

Both articles concluded that there are no significant sustained effects on resting metabolic rates post-exercise. (Freedman-Akabas et al., 1985, Bingham et al., 1989) Both studies show that the human metabolism is not significantly “boosted” as a result of exercise for a longer period of time than the duration of the exercise itself. This finding is discouraging for marketing schemes targeting those who want to believe that their metabolism will increase as a result of a certain product or repeated physical exercise. Both studies highlight the beneficial effects of exercise, and conclude that the component of sustainability in terms of physical exercise is crucial: it is not possible to expect significant results in the resting period between exercises. Additionally, both articles stress the importance of diet in terms of weight-control program implementation.

 

Bibliography

Bingham, S.A., Goldberg, G.R., Coward, W.A., A.M. Prentice, and J.H. Cummings. (1989). The effect of exercise and improved physical fitness on basal metabolic rate. In British Journal of Nutrition 61, 155-173.

 

Freedman-Akabas, S., Colt, E., H. Kisseleff, and F. Xavier Pi-Sunyer. (1985). Lack of sustained increase in VO2 following exercise in fit and unfit subjects. In American Journal of Clinical Nutrition 41, 545-549.