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April 2009 - Posts
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The past few weeks we’ve looked at different types of strength training and the equipment that can be used. This week, we’ll take a look at circuit training. Circuit training is designed to help people lose fat and build muscle and it provides good cardiovascular benefits (heart and lung). In an exercise circuit, there are many exercises in a row with only a short amount of time between each exercise.
One main advantage of circuit training is that you don’t have to be very experienced with weight lifting to be able to go through the workouts. You generally just need to get familiar with the equipment to be sure you maintain proper form. Another advantage is that circuit training can be done fairly quickly. One circuit can take less than 15 minutes; it is generally recommended that people complete two or three circuits at a time. In addition, circuit training can be customized to the individual and his/her experience and fitness level by changing weights, repetitions, etc.
One main limitation with circuit training is that, because the machine controls the plane of motion for the exercise, your strength gains are slower. In addition, it is easier to get bored because you are doing the same circuit exercises over and over. Therefore, if you choose to do circuit training, it is important to change up the circuit of exercises to keep seeing more results and for variety.
A sample circuit might look something like this (each activity should last 30 seconds):
Many workout facilities all over the country are designed specifically for this type of training (the most popular chain is Curves for Women). If you are considering trying circuit training, you may want to talk to a fitness instructor or personal trainer in a facility to learn the appropriate form for each exercise. And as with all fitness activities, be sure to talk with your physician before starting a new program.
Rebecca
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It’s our 5th week reviewing vegetables, and this week we though we could take a look at bok choy (also known as white cabbage). Several population studies have shown that people who eat more cruciferous vegetables – such as bok choy – have a lower risk of developing certain cancers such as lung, colon, prostate and endometrial cancers. One reason for the benefit may be that these vegetables contain glucosinolates, which are converted to isothiocyanates in our body. These compounds have been shown to be active in fighting cancer.
Bok choy is convenient to prepare and find. You can find bok choy year round in the grocery store – be sure to look for bok choy with firm stalks and leaves that are not wilted or yellow. Bok choy is a dark leafy green in the cabbage family. It is generally associated with Chinese cuisine, and often appears in stir fries and soups. However, it can be used in many ways, such as steaming, salads, appetizers and soups. The plant has a mildly spicy flavor – it grows in many parts of the world although it is not widely used in regional cuisines besides Chinese cuisine.
In terms of nutrition, bok choy is very low in calories, with only 9 calories per cup. It is high in calcium (73.5 mg per cup) and is a good source of vitamin A, folic acid, and vitamin C.
Rebecca
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So far in Fitness School, we’ve looked at both Isometric Training and Plyometric Training. When it comes to strength training, there are very many options for equipment other than standard free weights and machines. Using different equipment will lead to less boredom and repetition in the workouts, and often more results. In addition, strength training equipment is generally very inexpensive. Let’s take a look at some of the equipment options for strength training.
Stretch Bands:
Stretch bands, also called resistance bands, look like giant rubber bands. They come in many sizes and strengths – organized by color – so you can find a suitable band for your level of fitness and strength. You can find them in a sporting goods store or online. Here are some examples of easy exercises you can perform with stretch band:
Seated Row: In seated position, wrap the band around the bottom of your feet, holding either end. Pull the band back, bending your elbows and pulling to either side of body so the shoulder blades squeeze together. Do not let shoulders creep up. This movement is like rowing a boat and works back muscles.
Single leg press: Loop band around just one foot. Bend leg at the knee and lift leg slightly off floor. Press foot into band, straightening at the knee, a little like stomping the accelerator. Continue to bend and straighten, keeping the leg suspended off the floor.
Triceps overhead press: Hold the band in one hand, then raise that arm up over your head as if to scratch the back of your neck. Put your other hand behind your back and grab the loose end of the band. Now holding the lower hand in place, extend your other hand over your head to stretch the band up high.
Seated arm curls: Loop the band under your feet, as in the seated row. With your palms up, keep elbows at your side while you do the curls.
Your Own Body:
You can't get any easier or more convenient than this! Put your body to work, making your body be the weight that your muscles need to resist. Here are some examples:
- Modified push-ups, resting on your knees.
- Standing push-ups, facing a wall.
- Leaning against a wall, slowly lower into a sitting position.
- Repetitions of abdominal crunches (modified sit-ups), side-lying leg lifts, and squats.
- Different kinds of lunges; they're great for building large muscle groups in the lower body. Support yourself with one hand on a chair or wall. Place your right leg about three feet (or two strides) in front of your left. Keeping your back straight and placing your free hand on your hips, slowly lower your body, keeping your weight evenly distributed between your legs and making sure your right knee doesn't extend beyond your ankle. Push back up into a standing position. Repeat four times and switch legs. You can build up to 10 to 15 lunges on each side.
Medicine Ball:
A medicine ball is a piece of equipment often used for resistance training. It is a ball comprised of synthetic rubber that is filled with heavy sand. Medicine balls range in weight from 1 kilogram (2.2 pounds) to 8 kilograms (17.6 pounds). They can be used for a complete body workout, providing resistance through a full range of motion. A medicine ball is handy if you're training for a particular sport and need to build strength through a particular movement. You can do many different types of movements with a medicine ball either standing, sitting, or lying down – such as straight-arm throws, torso twists, abdominal curls and double-leg kicks.
For more information on using stretch bands, your own body and medicine balls for strength training, consider talking to a personal trainer or obtaining a DVD on the topic. As with all fitness activities, be sure to talk with your doctor before beginning a new exercise program.
Rebecca
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Mushrooms are fungi that grow in the dark. There are tens of thousands of types of mushrooms – some of which are edible and some of which are toxic. About 300 types of mushrooms are sold in stores (fresh and dried), but the most common type found in the grocery store is the white or button mushroom. Mushrooms add a great taste and texture to all kinds of recipes. They can be used in a variety of ways – such as added to gravies, sauces, soups, and other dishes – adding zest and flavor.
Mushrooms are also great when served alone and require very little preparation. Wash and cut off the bottom portion of the stem if it has dried, and either slice the caps and stems or leave whole, depending on the method of cooking. Put some butter in a pan and add mushrooms so they fill the pan about two inches deep. Simmer the mushrooms over low heat until they are covered with their own juice (this may take 10 minutes). Then, cook briskly for about five minutes, until tender, making sure not to overcook.
In general, mushrooms provide a good source of protein, fiber, a substantial amount of the B vitamins, copper, and other minerals. One cup of raw mushrooms has only about 20 calories. One very rare type of mushrooms is the morel mushroom, which is in the same family as truffles. They are in season from early spring to late June. You can generally find morel mushrooms at your local farmer’s markets during the spring. Some types of morel mushrooms can be found as late as July and August. Morel mushrooms resemble a natural sponge and are hollow and dome-shaped and vary from yellow to brown to gray/almost black. They have a nutty flavor with a crisp and chewy texture.
Rebecca
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Last week we took a look at isometric training, which is used to build strength and condition the muscles. This week we’re looking at another type of strength training, which is called plyometric training. Plyometric exercises are used to build power and speed, improve coordination and agility and improve sports performance. If you participate in sports that involve jumping, plyometric training can help improve performance.
Plyometric exercises are muscular contractions that make the muscle stretch before it contracts so that it contracts with greater force. These exercises typically increase speed and strength and build power. Plyometric exercises include hops, jumps, and leaping movements, such as jumping off a box, rebounding off the floor and jumping onto a second, higher box.
Plyometric exercises are very high intensity, so they require proper training to avoid injury. Also, in terms of safety and effectiveness, it’s important to develop a safe landing technique – you don’t want to twist/move the knee sideways and you should land softly rolling from your toes to your heels. Other safety tips include:
- Working with an expert, such as a personal trainer, to learn the proper technique
- Warming up prior to starting the exercises
- Starting slowly, with smaller jumps
- Allowing 1-2 days between workouts
- Wearing proper footwear with cushioning and only doing exercises on cushioned surfaces
- Stopping if you experience any pain in the joints.
As with any fitness activity, you should consult your doctor before beginning a new program.
Rebecca
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The Brussels sprout resembles a miniature cabbage. The name stems from the original place of cultivation. Brussels sprouts have a lot of redeeming health benefits – they have good amounts of vitamin A, vitamin C, folic acid and dietary fiber. They are also a good source of folacin and potassium. One serving (1/2 cup cooked) contains approximately 30 calories.
Phytochemicals found in Brussels sprouts can help protect against disease, including cancer. You should consider learning to love Brussels sprouts, especially if you are pregnant or considering having a baby. One-half cup of Brussels sprouts supplies almost 50mg of folic acid, a B-vitamin essential for DNA synthesis.
If you have not enjoyed Brussels sprouts in the past, you may want to try preparing them in a new way. Brief cooking methods are best – by steaming or briefly boiling Brussels sprouts, you can preserve both the folate and the vitamin C. You can steam Brussels sprouts for 8-10 minutes until tender, or cook them in an inch of boiling water for the same amount of time. You can also cook them in the microwave by placing them in a microwave-safe dish with 2-3 tablespoons of water, covering and microwaving on high for 5 minutes.
Traditional recipes for Brussels sprouts usually include butter or oil to bring out the flavor. If you do use an added fat, use just a small quantity, or substitute a low fat olive oil spread. You may also want to toss the sprouts with a clove of finely chopped garlic, then add vinegar and serve. If you prefer no added fat, you can cook sprouts and then add chopped fresh herbs such as parsley, chives or thyme, tossing them through over low heat.
Rebecca
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Over the next few weeks we thought it would be fun to hold a weekly Fitness School, focusing on the different types of strength training. If there are different types of Fitness Schools you’d like use to hold in the future, please feel free to comment on this blog.
Let’s start off by learning about isometric exercises, also known as static strength training. In isometric exercises, the length of the muscle does not change and there is no visible movement at the joint. Isometric exercises are used for strength and conditioning, because they place less stress on the joint. Many sports require isometric or static strength, such as climbing, mountain biking, alpine skiing, gymnastics and horseback riding.
Isometric exercises can be completed with muscle action such as holding a weight steady, out to the side. Static strength training can include action such as pushing against a stationary object such as a wall or desk. Research has measured both longer duration actions (e.g., 10 seconds or above) and fewer repetitions, and shorter duration actions (e.g., 2-3 seconds) with more repetitions. Both approaches seem to increase static strength. The general consensus is that in healthy individuals training to improve strength (as opposed to rehabilitation of an injury), the best way to use isometric exercises is 15-20 actions held for 3 to 5 seconds. Three sessions per week is required and results can be seen in as little as 2 weeks.
Lastly, remember it is important to breathe during isometric exercises – they can raise blood pressure significantly for the duration of the exercise. Also with all forms of exercise you should warm up thoroughly first. Finally, try to maintain some degree of tension in the abdominal region during all exercises. This will help to maintain a correct posture and will help to develop core stability.
Rebecca
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Last week we began our vegetable series by taking a look at spinach. This week let’s take a look at another spring vegetable – the beet. The beet does not seem to get the positive attention it deserves, especially given its nutritional profile. For many people, beets are the only vegetable they won't eat. Perhaps their experiences with beets were unpleasant because they didn’t experience the fresh tasty version of root, just the canned version.
Many varieties of beets can be found at the grocery store and at farmers’ markets. Yes, there are the traditional red beets. But also look for golden beets and those that are striped red and white, called Chioggia beets, which are particularly pretty and sweet.
Beets are packed full of vitamins, minerals, and antioxidants. They are an excellent source of folate, which protects against birth defects, and a good source of fiber. This root vegetable has also been found to lower cholesterol and blood pressure. Surprisingly beets have a very reasonable calorie count for a root vegetable – 58 calories per 1 cup serving.
Beets can be eaten fresh, steamed, canned, or pickled. Here are a few quick serving ideas:
§ Grate raw beets on salads or garnish for soups.
§ Add chunks of beet when roasting vegetables in the oven.
§ Add a chunk of a beet to homemade vegetable juice; it turns a green drink pink and adds sweetness.
§ Sauté beet greens with other braising greens such as chard and mustard greens.
§ Marinate steamed beets in fresh lemon juice, olive oil, and fresh herbs
Rebecca
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For the past month the weekly label reviews have focused on looking at the health benefits of different fruits – we looked at strawberries, watermelon and acai berries. During April, we thought it would be fun to look at different vegetables. This week we’re looking at spinach.
Spinach is a nutritious summer vegetable that has many vitamins and minerals and is low-calorie and high volume food. Spinach is easy to use, since it tastes good raw or cooked. Spinach can be easily incorporated into many dishes. Spinach is available in fresh, canned and frozen forms. For the best quality, select leaves that are green and crisp, with a fresh fragrance.
In terms of nutrition benefits, spinach is fat and saturated fat free, cholesterol free, low calorie, high in vitamins A and C, high in iron, high in folate; and a good source of magnesium. And it has only 5 calories per ½ cup!
Some easy ways to incorporate spinach in the diet are to add it to sandwiches or burgers instead of lettuce. Try spinach in stir-fry by cooking it with bell peppers, onions, mushrooms, and broccoli. You can also sauté spinach with garlic in olive oil for a great side dish to any meal. Spinach can be chopped and added to lasagna or with mushrooms, onions and low fat cheese for omelets and frittatas. Or use fresh spinach to make a salad – toss with strawberries, mandarin oranges, and apple slices.
Rebecca
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