Arena Athletic Blog

Exercise Reduces Anxiety

In a recent article, which appeared in the Columbus Dispatch, researchers found that regular exercise reduces anxiety. The study, which was published in the Archives of Internal Medicine, studied 3000 sedentary participants who had chronic illnesses but were able to exercise in sessions of at least 30 minutes. Compared with similar individuals who did not exercise, those who exercised had a 20 percent drop in anxiety symptoms. The amazing thing, that the study also confirmed, is that regular exercise helped with all kinds of health problems: cancer, depression, heart disease and fibromyalgia.

So why don't more people exercise? The answer - I don't know! If you engage in regular physical activity then you know how good it makes you feel and how bad you feel when you have to miss a workout. Most people go through their daily lives feeling tired, achy and stressed, thinking this is the way they are suppose to feel. When you think that 70 percent of the population does not participate in regular exercise it is no surprise we are currently faced with a health crisis in this country. The human body was designed to move, not sit at a desk all day! Moving is what keeps us alive! To be healthy, you need to challenge your body to move. It does not take a huge time commitment to accomplish this! It’s not how long you exercise its how hard you exercise that makes the difference.

You have one shot at life – "live healthy, live fit!"

Maintain your body's fluid balance

The average adult loses about two and a half quarts or about 10 cups of water daily.
To maintain your body’s fluid balance, you need to replace it each day.

Go for 8 cups of water each day. If you workout, you should drink even more.

Carry a water bottle with you; take a drink every time you pass the water fountain; drink a glass with each meal and each snack.
Before you know it you will have met your needs. Over time your body will thank you with improved skin, hair and function.

All fluids like juice, tea, soup and even coffee count.
The following foods have a high water content:

Food                                     Percent of Water
Lettuce (half cup)                        95

Watermelon (half cup)               92

Broccoli (half cup)                      91
Grapefruit (half cup)                   91
Milk (one cup)                             89

Orange juice (three fourths cup) 88
Carrot (half cup)                          87

Yogurt (one cup)                         85
Apple (one medium)                  84

Jennifer C. Shrodes, RD, LD
On The Go Nutrition

How to Build Muscle & Burn Fat

Bill Brown, General Manager

Arena District Athletic Club

We are well into the New Year and you have been faithfully coming to the gym but you are just not seeing the results you’ve been hoping for. First of all it is not your fault you haven’t gotten lean. Misinformation about how to get a fit body is everywhere, TV infomercials, health and fitness magazines all promising a great body in just three weeks. The truth is it just doesn’t work that way. Losing weight and achieving a lean physique takes time and effort.

The good news is you do not have to spend hours in the gym everyday to achieve the results you are looking for. You just need to make sure your workouts are as efficient and effective as possible. This is not done by doing hours of cardio, so get off the elliptical and start lifting weights!

Resistance training builds muscle, shapes your body and burns fat! But it is how you structure your resistance training that is the key to achieving the lean body you long for. A full body workout, using multi-joint exercises with as little rest as possible between exercises, is the quickest way to realize results.

Here’s how you do it:

1. Workout with more intensity. Working-out harder not longer will not only result in you spending less time at the gym but will also result in you building more muscle and keeping your metabolism elevated long after you’ve finished your workout. If you are working out for 45 – 60 minutes, then you are not working at a high intensity. When you workout at a high intensity your training sessions will last about 20-30 minutes. To achieve this:

a. Lift heavier weights to promote muscle growth

b. Rest as little as possible between exercises and sets.

Once you incorporate this style of training into your routine I guarantee you will feel and see a difference.

2. Perform full-body exercises. The most effective way to build a lean body and overall muscular balance is to perform exercises that work the whole body. Isolation movements such as bicep curls or leg extensions do not produce the same metabolic response as performing full body movements. Full body movements recruit several muscle groups at one time. Excellent examples would be:

a. Squat Presses or Thrusters

b. Dead lifts

c. Pull-ups

d. Push-ups

The more muscles you put under stress, at the same time, the better. You will build more muscle and burn more fat.

3. Do circuit training. Circuit training is an effective and time efficient way to train. Circuit training consists of several exercises performed in a row with little or no rest in-between. With traditional workouts, you spend too much time between exercises. The idea of resting between exercises to allow your muscles to recover before repeating is totally inefficient at burning fat.

Circuit training uses movements that use different muscle groups to minimize muscle fatigue. This allows you to perform exercises back to back with little or no rest. This saves times and increases the intensity of your training.

4. Interval training. Now, I am not against cardio but cardio for fat loss and body shaping just doesn’t work! In fact, while steady state cardio does burn calories and fat, it is time intensive, there is the risk of repetitive motion injury and it negates the production of testosterone which you need to build muscle and can actually lead to more fat deposits.

Interval cardio training simply consists of doing a short burst of intensity,(such as a sprint) followed by a period of recovery, (such as a jog or brisk walk), then repeating for a number of sets.

5. Eat right! You need to eat good food. There is an old saying which is very true: you can’t out train a poor diet. Eating a diet that includes fresh fruits and vegetables, lean protein, whole grains and health fats will insure you are receiving appropriate nutrition to allow your body to build muscle. Eliminate or minimize sugar and alcohol consumption.

When you perform the same activities over and over again your body will adapt, the results will diminish, you will become bored and you will not achieve the results you are wanting. This type of training program is effective for both men and women as these same principles apply to both.

If you have any questions about how to set up your own training program, contact once of ADAC’s certified personal trainers.

NEW YEAR RESOLVE - Grow New Brain Cells

By Jessica G. Fallon, ADAC Spinning Instructor

Its official: the holiday gauntlet is behind us. Although it’s a brand new year, its back to the same old grind: clients, deadlines, billable hours, student loans and all of the other assorted perks that come with being an attorney. Before the stress of the day-to-day catches up with you quicker than those holiday credit card bills, consider making the time this year to focus on yourself; or more specifically, your health.

I know what you're thinking. "Here we go again. Another exercise junkie with too much time on her hands, trying to tell me how exercise will change my life." Well, rather than rolling your eyes and simultaneously dismissing the thought of making health and fitness your New Years' Resolution, consider this:

· Just 10 minutes of aerobic activity can increase you energy levels for up to four hours. Falling asleep drafting that statute of limitations argument? Take a quick walk!

· Exercise boosts blood flow to the area of the brain responsible for memory and may actually grow new brain cells. Studies have shown that even moderate exercise can improve the memory. Now what was the name of that case you wanted to drop to the Judge?

· Exercise is the all natural way to decrease stress because when you engage in physical activity your body releases serotonin and endorphins – the chemicals that make you feel good both mentally and physically. Is there anyone who couldn’t use a free stress reliever?

· Exercise helps you get a good nights sleep. Combined with the calming effect on your nerves, a quick workout is exactly what you need the day before trial or closing that big deal.

We’re not talking giant life changes here people. Start small. All it takes is twenty to forty minutes on most days of the week to obtain these types of health benefits. And it doesn’t have to be all at once. Take a ten minute walk before breakfast, a ten minute walk on your lunch break, and a ten minute walk after dinner, and you are well on your way.

There are few simple ways to get into the swing of things. The cheapest and easiest thing to do is grab your iPod, friend, spouse, kids or dog and take a walk. You’ll get your body moving and spend time with loved ones. It doesn’t get much better than multitasking at something besides email, phone calls, motion practice and billable hours.

You could also consider checking out a local health club. Most offer one to two week trial passes so you can use the facility for free. Group exercise classes are a great way to get your cardio and strength training when you are new to exercise. There will be an instructor there to tell you exactly what to do and many people there to suffer through it with you.

If you are not ready to invest the time and money in a gym membership, there are many options for squeezing a fun and effective workout in at home. Many cable companies provide FitTV and FitTV on demand, which offers mini workouts in all forms and for all fitness levels. You can also rent exercise DVDs from your local library, Netflix, or your favorite movie rental spot. All you have to do is move your coffee table out of the way and turn on your TV. That is very little commitment with a big payoff!

Finally, consider signing up for a charity run or walk. You will reap the benefits of physical activity and social camaraderie while donating time and money to a worthy cause. To find an event in your area, you can visit websites such aswww.runohio.com, www.ohiorunner.com, or www.premierraces.com.

Whatever you do, do not consider making time for exercise and a healthy meal just one more thing you can't possibly squeeze onto your plate. Consider your health-physical, mental, and emotional-your plate. Without it, you will not be able to effectively pile on and maintain all of the things that fuel your personal and professional life. So, MAKE THE TIME. Your family will thank you, your co-workers will thank you, your clients will thank you. But most of all, you will thank yourself.

The Truth About Cardio

When I hear people talk about weight loss, they always say “I need to do more cardio”. This could not be further from the truth! If you are looking to get the most out of your training sessions in order to lose weight and shed body fat you need to perform high intensity interval and total body strength training.

Performing steady state cardio and endless crunches is big waste of time if you are looking to lose fat. Excessive cardio can also lead to overuse injuries. If you have been spending endless hours on the elliptical or taking countless spin classes and wondering why you are not seeing results, it's time to take a fresh approach to your training and begin interval and total body strength training.

A simple form of Interval Training would be to run on a treadmill for 30 seconds at a speed that puts your perceived effort level at 8 out of 10, such as a sprint, follow this with a 60 - 90 second recovery jog at a perceived effort level of 3-4. Repeat the spring/jog interval five to six times. Make sure you adequately warm up and cool down before and after your training sessions. That’s all there is to it! Your total training time should be about thirty minutes.

If you would like to learn more about interval training or total body strength training contact one of our Certified Personal Trainers.

Have a fit day, Bill Brown

Enjoying the Holidays Guilt-Free

It’s that time of the year again when most Americans are bound to gain an extra three to seven pounds of weight.

Let’s face it: Trying to eliminate such family traditions as turkey, stuffing, candied sweet potatoes and pecan pie on Thanksgiving is hardly practical.

And that’s just the beginning of weeks of traditional Holiday treats in the office, at cocktail parties and feasts shared with family and friends.

So why not develop a game plan early to avoid the weight gain and start the New Year healthy?

If you follow these few simple tips provided by health and fitness professionals and two working women, who are determined to keep their weight loss success on track during the Holiday season, you’ll be well on your way to a healthy and happy beginning in 2010.

Survival Tips for a Healthier Thanksgiving Dinner

To enjoy a guilt-free Thanksgiving dinner, consider these tips:

If you’re in charge of Thanksgiving dinner, visit ACE's Healthy Recipes for Thanksgiving meal choices, including the Herb-roasted turkey, which comes in at 155 calories and 5 grams of fat per serving (without the skin); stuffing made with chopped veggies, chicken or turkey sausage instead of butter and fatty sausage; sweet potatoes without the candy; and pumpkin pie in place of pecan pie, which has 480 calories a slice.
If you’re worried about food choices at the dinner table, bring your own low-fat or nutritious party dish.
Don’t skip breakfast or lunch on Thanksgiving Day as this is a sure way to overeat at the dinner table.
Remember our bodies aren’t meant to handle 2,000-3,000 calories all at once (the typical Thanksgiving meal packs about 3,000 calories) and will store excess calories as fat.
Control portion sizes: Draw a 12-inch dinner plate in your mind and divide it into three-inch-sized circles with each one representing one food group: proteins, vegetables and starches. The key is to stay within your circle for each food group. If you like turkey and ham, fit a little of both in one circle.
Be mindful of your alcohol intake: Mixed drinks tend to have a high amount of concentrated sugar and quickly add empty calories. One glass of wine may be reasonable, but remember alcohol contains 7 calories per gram, which makes it nearly twice as fattening as carbohydrates or protein.
Be active: Go for a bike ride, a long brisk walk, a run or spend at least one hour at your local gym to burn calories before Thanksgiving dinner. End dinner with a family walk around the neighborhood or some other form of physical activity (e.g., a game of touch football instead of watching it on the tube).

Fit Tip - Interval Training: Great for Fat Loss

Many people mistakenly believe the best way to lose weight through exercise is to train at a very slow pace for a long time. This notion came from Scandinavian studies conducted in the 1960s that showed that the body used more fat when exercising very slowly than when training more intensely. Some people interpreted these results to mean that low-intensity exercise is better for losing fat.

This notion is nonsense! You lose fat by burning more calories than you take in. You will burn many more calories training intensely than exercising slowly. The body does not metabolize fats by themselves. Rather, fat use is integrated with carbohydrate and protein metabolism. Even if you used more fat during exercise, fuel storage balances itself out according to energy balance — calories in versus calories out. Intense exercise causes you to burn more calories and fat after the exercise is over. So, when trying to lose fat, work harder and burn more calories.

What is Interval Training?

If you’re exercising to lose weight, adding interval training to your program will help you burn more calories. Interval training refers to bouts of higher intensity exercise interspersed with periods of lower intensity exercise or rest. Let’s say your current workout is a steady 45-minute spinning class in which you’re working at about 70 to 85 percent of maximum heart rate. If you introduce short periods of higher intensity sprints (at 80 to 100 percent of max) into the ride, you’ll do more work and burn more calories in the same amount of time. Also, you’ll rev up your metabolism so you continue burning calories even after you stop exercising. You can use interval training for all of your favorite aerobic exercises, including ground or treadmill running, stair climbers, elliptical trainers, swimming, or cycling.

Interval training also builds muscle power that will carry over to your fitness and body-shaping program. The strong, shapely muscles you build doing intervals will make it easier to do leg exercises such as lunges and squats and give you greater stamina that will help you better cope with your busy schedule. Intervals will also develop sleek, attractive lower body muscles faster and better than almost any other exercise.

Intervals can be a real time-saver, too. You know you need to run, work on the elliptical trainer, or ride a bike to cut fat, but you just can’t face the boredom of slogging along on the roads or looking at a blank wall for a half-hour— or, you just don’t have the time. Interval training not only makes you run faster, but also enhances cell enzymes that improve fuel use at rest and during exercise. Previously, scientists thought you needed to run for 45 minutes or more per workout to get these cellular effects. If you train intensely in short bouts, you can get more benefits in less time. An added benefit is that interval training turns up your metabolic furnace so you continue to burn more calories than normal all day long.

Components and Results

Interval training involves performing repeated exercises at set distances or times. This type of training helps the body move at faster speeds by training the nervous system to react more quickly, increasing the heart’s ability to pump blood, and help the cells cope with rapid metabolism.

You can use interval training techniques for almost any type of exercise and even sports skills. For example, a middle distance runner might do repeated bouts of 400-meter runs at 90-100 percent of her maximum effort. A tennis player might practice volleys against the wall for 30 seconds, followed by 30 seconds of rest. The swimmer might swim 100 meters at 90 percent effort for 15 repetitions with three minutes rest between. The sport or exercise you select is unimportant as long as you burn calories rapidly.

The four components of interval training are distance, repetitions, intensity and rest. Distance refers to either the distance or time of the exercise interval. Repetition is the number of times the exercise is repeated. Intensity is the speed of the exercise. Rest is time between exercises.

Each factor of interval training is related to the others. When you train more intensely, you will do fewer repetitions and rest longer. For example, a runner performing 400-meter runs at 100 percent of her maximum running speed might only manage four to six repetitions. A person working at only 75 percent of maximum intensity might manage eight to 15 repetitions.

Don’t practice interval training more than three days per week. Intervals are exhausting and can easily lead to injury. Let your body tell you how many days you can tolerate. If you are overtired doing three days per week, cut back to one or two days. Also, if you feel good, try increasing the intensity or volume and see what happens. Begin slowly and progress conservatively. Integrate interval training into your total exercise program. You shouldn’t be so tired from doing intervals that you can’t function during the day, or do other parts of your exercise and shaping program.

By Thomas Fahey, EdD
2008 Fitness Rx Magazine
Healthy Regards

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