Dem Bones, Dem Bones

Recently, Kim Thompson (Personal trainer, Vitality Source Fitness; Education chair, Hamilton-Burlington Chapter Osteoporosis Canada) presented a workshop to YWCA Hamilton’s Bones Plus class, offering practical advice on fracture prevention and exercise. For those unable to attend, here’s a quick rundown of some of Kim’s recommendations:

Balance training is essential for preventing falls, and therefore fractures. Being able to stand on one foot for one minute is a good starting place.

Maintaining good posture is important for reducing vertebral fractures. Your mother was right: ‘Don’t slouch!’ It puts ten times more pressure on the front side of the vertebrae than erect posture does. When rising from a chair, avoid bending forward and dipping your head. Instead, keep erect and push up with your legs, not your arms. Bear in mind that an hour of good posture in exercise class will not counteract poor posture the rest of the day.

Rotation in a forward position is also very risky for the spine: have your feet and body in the same direction rather than twisting and reaching, for instance when picking something up from the floor.

Some activities of daily living (ADLs), such as vacuuming or bed-making, can be dangerous for people with a high risk of spinal fracture. Be careful to keep upright, dropping onto one knee to get low instead of bending over – or delegate those jobs.

Kim suggests doing balance and posture work every day; strength training under supervision 2 to 3 times a week; and weight bearing activities (walking, aerobics, dancing etc.) 3 to 4 times a week, for at least 45 minutes. Whereas for the general population that 45 minutes can be broken down into smaller chunks of time to be more manageable, for bone building, a sustained 45-minute session is needed to stimulate bone growth.

Certain exercises are contraindicated as well, i.e. deep twists in yoga, forward bends in Pilates, or curl-ups/crunches for ab work. If in doubt, be safe and ask your instructor for alternative moves.

Thanks, Kim, for an enjoyable and informative session!

Wise Words from Coach Kim

Kim Agostino offers advice for those running the Around the Bay 30 k road race on March 24.

thanks to Wayne MacPhail and his handy iPod.

New classes=new skills!

Step, my current “favourite” aerobic class was today! And I was even happier that I had to run down 2 floors to our fitness center to get more step benches! Which made me think. There were definitely some new folks at the class today!

I remember when I took my first aerobic class, years ago. I didn’t know how to do the steps. Sometimes I even stayed behind and asked the instructor to “show me again how to do a grapevine in an L? Please?” Instructors always love to give a little extra help and praise someone for finally “getting it”.

Whenever I give a tour of our facility (the best kept secret in Hamilton by the way), I always encourage clients to take classes. I am always inspired by people taking classes. Everyone is different, and doing it with others often prompts me to try harder. The instructor prompts “2 more” just when I am ready to stop, and I think , “OK, I CAN do 2 more!” and if Sue can do these, then I am definitely going to do it also!

Many of our regular clients have become friends also, even meeting after class for coffee or tea.

Taking exercise classes also teaches you new exercises. OK, say you have a basic program you have been using, for . . . months? Time to change it up! Instructors are always looking for new ideas for their classes, so take advantage of their expertise. Learn some new exercises by attending classes.

Now, I know it is uncomfortable going to a class you have never done before, for the first time. But, research is showing that learning new skills is definitely good for you. The first class is the hardest, and you only have to do it once. After that, it won’t be your first time. You definitely become more comfortable with the steps, routines, instructors, etc. the more you attend.

So, congratulations to our “first time” clients who make a positive change in their own lives by joining the YWCA fitness centre. And to all our members, take advantage of our variety of classes led by inspiring instructors. There is definitely something for everyone!

Sheri

It’s Hot Outside – Tips on Staying Cool

It’s the beginning of summer and we are already in a heat wave.  The sun is shining and the pavement is beginning to shimmer.  The beaches are filling up with people and air-conditioning is everyone’s best friend.  Since the A/C can’t go everywhere with everyone, here are some tips on staying cool during the hot, hazy days of summer:

1. Water – Drink plenty of water.  Our bodies need to consume 2L of water on an ordinary day, but, if you are going to be out in the heat, you will need to drink at least 3-4L.  This will help ensure your body doesn’t suffer from dehydration.
2. Wear light colours – Light colours reflect light, while dark colours absorb light.  This will help keep your body temperature lower as well.
3. Stay indoors during the hottest part of the day – If possible, find your way inside between the hours of 10am and 3pm as this is when the sun is at its peak.  For those people who work outside during the day, take more frequent breaks and sit in the shade as often as possible.
4. Use fans – Hand fans can help circulate the air around you, even if there is no sign of a breeze.

If you have friends or family or neighbours who suffer from heat related illnesses, check on them frequently.  They may need your assistance.  Children should also be encouraged to drink plenty of water and to play in the shade.  Pets should be given extra water as well.

Hopefully, you’ll stay cool all summer and have fun!

Get Your Butt In Gear: Part 2

In this post I will be focusing on the Gluteus Medius and Gluteus Minimus muscles. These two muscles always work together to fulfill their very important role. Not only do these two muscles abduct and internally rotate the hip, but they also function to dynamically stabilize the pelvis and lower body.

It is so important to target these muscles because realistically weak muscles do not stabilize very well, and poor stabilization of the hip joint can lead to imbalance in the other muscles of the lower body. These imbalances can lead to many other issues as our joints are all connected especially the hip, knee, and ankle joints!

The GLUTEAL muscle group is the center of strength and power in the lower body and for that simple reason we must target those muscles. Here are some simple exercises to target GLUTEUS MEDIUS AND GLUTEUS MINIMUS!

The clamshell exercise demonstrated above is a great exercise to begin with, especially if the hip joint has very limited mobility. You may choose to start with no resistance and then add on a resistance band as shown.

The side lying leg lift is also great exercise for the Glute Medius/ Minimus. Simple and effective this exercise is great for targeting Glute Medius and Minimus without recruiting the Tensor Fascia Latae (TFL) which is often a very tight muscle. TFL often compensate for Glute Medius and Minimus, therefore this exercise enhances the ratio of activity between these two muscles. You may also choose to add a resistance band at the ankle. **Make sure not to flex the hip when you do side lying leg lifts to avoid TFL from firing.

Squats with a resistance band just above the knees are also a great exercise for your hip stabilizers. Make sure not to let your knees cave inward!

I know these aren’t the most exciting exercises to include in a workout program but sometimes taking a step back and performing simple or “boring” exercises may be indicated.

-Carah (YWCA Hamilton, Certified Personal Trainer/Group Fitness Instructor)

 

Happy, Healthy Victoria Day

The Victoria Day weekend is almost here, and with it several long-standing Canadian traditions. A couple of these are healthy, providing lots of fresh air and exercise. It’s the customary weekend for the first big gardening effort of the year, planting out the annual flowers and, for those who like to reap – and eat – what they sow, vegetables. Gardening is all pushing and pulling, squatting and lifting, and so is a great workout.

For many, Victoria Day is also the start of the summer cottage season. Hordes will be heading north, braving the biting bugs, to connect the pump, put in the dock, air the bedding and mend any winter damage. Lots of healthy physical activity there, too.

But the downside of the 24th of May weekend is indicated by its sardonic nickname: May Two-Four. For some, it marks the beginning of the summer beer- (or cooler- or wine-) drinking season. Light drinking – one or two drinks a day – may be healthy enough; it may even confer some health benefits. We’ve all read about the purported good that red wine can do for the heart, for instance. But even that amount may be dangerous for some people – those with addiction issues, or who are at risk for liver disease or certain cancers. And drinking more than that moderate one or two drinks can be risky for everyone, increasing the danger of injury or accident, violence, and illness. Not to mention the terrible risks associated with drinking and driving. It’s a sad fact that the Victoria Day holiday is also the annual start of the summer tradition of holiday weekend road fatalities.

So this year, please, let’s all stay fit and healthy. Enjoy the holiday safely. Plant the petunias and the peppers, prime the pump. Drink alcohol in moderation if at all. And live to wear your red and white on the next holiday, Canada Day.

How to stop a “side stitch”

I read a great article this morning from Runner’s World online about how to stop the dreaded “side stitch” many of us encounter when we are running!  Thought I would share-check it out below!

http://askcoachjenny.runnersworld.com/2012/05/four-ways-to-stop-the-dreaded-side-stitch.html?cm_mmc=NL-TrainingExtra-_-914678-_-05152012-_-Ditch-a-Stitch

Exercising While Pregnant – Is It Safe?

Can a pregnant woman exercise?  YES!!!  What kinds of exercises should she do?  Pregnant women should try to keep their exercise to a light or moderate level, so things like low-impact aerobic classes, walking, swimming, AquaFit, Prenatal Yoga, and definitely stretching are good options.

Before starting any exercise routine, talk with your doctor/midwife and see what kinds of exercise you should do or what you should be avoiding.  If you are normally someone who doesn’t exercise on a regular basis, you should start out very light, 2-3 times per week, allowing for a day to rest in between workouts.

Remember to keep that water bottle handy and full!  You don’t want to get overheated.

If you find that you are uncomfortable doing any particular exercise, stop doing it.

Discuss with your fitness instructor/personal trainer that you are pregnant and let them know what advice your health professional gave to you, so they can help you stay healthy and active during your entire pregnancy.

Most importantly, keep moving!!!  Remember that exercising will not only help you maintain your weight, but will help you during labour and birth too.

Don’t forget to follow your healthy eating plan too!

– posted by Jen

Keeping Injuries Away – A Zumba Perspective

Have you ever attended a Zumba class?  If not, it’s a lot of fun with high energy and a lot of latin music.  But, you need to be aware that there are many injuries that can occur during a regular class.

The main injuries tend to occur to the knee and ankle joints.  This is mainly due to the lateral movements while in class.

How can you have fun and stay injury free?  By being aware of your movements and ensuring you are wearing the proper shoes for the floor type.  Most Zumba classes are filled to overflowing and instructors are few.  At YWCA Hamilton, our instructors are always watching the class to make sure no injuries occur, but, our eyes can’t always be everywhere.  You need to keep an eye on what you are doing as well.

If you are on a carpeted floor, you should ensure your shoes are smooth on the bottom as regular running shoes are meant for forward/reverse motions only.  The side to side twisting or jumping could cause you to twist your ankle or knee.

Also, the music is fast and your heart rate increases very quickly, so if you find that you are having difficulty you should not come to a complete stop and sit down.  Instead, allow your heart rate to lower naturally by marching on the spot, keeping your hands below your heart and just walking around the room.

The following links are to recent articles in the Hamilton Spectator and the New York Times:

http://www.thespec.com/feature/article/653991–zoom-in-zumba-away

http://www.nytimes.com/2011/07/09/health/09consumer.html?_r=1&scp=1&sq=zumba%20article&st=cse

If you want more information before taking part in a class, feel free to contact your local fitness facility or visit http://www.zumba.com to find an instructor near you.  Or you can call the YWCA Hamilton Fitness Centre for class times and instructor schedules.

We’d love to have you join us!  Ditch the workout, join the party!!!

posted by Jen

How to be more productive when it comes to your workout routine!

Are you finding that you can’t quite bring yourself to make it to the gym as much as you should? Do you feel like you can’t even get out of bed some days when you told yourself you would get an early start? Or do you ever find that your body and mind are restless and need to be doing something?

The entire course of our life follows this up and down pattern of more and then less. Our days flow this way, each following a pattern of more energy then less energy, more focus and then less focus when we have moments of low energy and we cringe at the thought of one more squat, push up or pull down.

The key is learning to understand how you can use this pattern to your advantage by predicting these cycles and planning your workout routine around it.

Here are a few simple steps to get your started:

1. Review your previous patterns.

Just take a few minutes to look back on how your past days and weeks unfolded. What motivated you or enabled you to fit your workout in, or what held you back? What time of day are you more focused? Do you have difficulty concentrating in the afternoons or do you feel energized after lunch? Do you feel more energized in the early morning when you wake up? What days of the week do you find yourself less productive or more productive? If you can see a pattern starting to emerge that’s the first step to creating a better plan for your workout routine.

2. Schedule your workouts accordingly.

Look at the types of things you do each day or each week. What can you move around so things are more accommodating for you? Can you move your evening run to early morning when you feel you have more energy and are less likely to let the events of the day distract you or cloud your mind? Or do you feel you would benefit from that extra hour of sleep in the morning and an evening run would help take your mind off those stressful things and allow you fall asleep with more ease?

3. Account for the big picture.

Consider what happens in different months or at different times of the year. Think about what is going on in your life; big events or long vacations, heavy work loads or any commitments that you know will zap your energy level. Take this information and plan ahead how you will motivate yourself and find time for your workout. If you are going on a nice vacation work extra hard up to the time you leave. This way some good relaxation time for your body will be well deserved!

Many of us have a tendency to force our bodies and our brains into patterns of work that do not support our productivity. This can result in achieving less than desired results and adding more stress to our already stressful lives. So take these few tips and try to create a pattern that works best for you, and helps to keep you motivated!

-Carah