1. Passive stretching before training & racing slows you down

Written by: Bobby McGee, Fitwise Training Running Technical Director

The purpose of stretching is to allow muscles to recover by “switching off “& allow nutrients to enter the tissue. Muscles require downtime to metabolize the effects of hard work & repair/grow stronger. Tests have shown that passive stretching actually slows down muscle speed (sequential firing) & recruitment (the number of muscle fibers available to do the work required). Passive stretching may even destabilize certain joints, like the hip joint, & lead to injury during the training session that follows the stretching session. Studies have shown that people who stretch passively are more likely to get injured than those who don’t! In later blogs I will explain how a Dynamic Warm Up Procedure is a far better way to go to gain optimal results from your fitness. So if you want to stretch passively, do so after training & even here, I recommend that you actively stretch for a far better result.

Travelwise workout keeps you fit on the road

Our Travelwise workout is specially designed to keep you fit while you travel, incorporating strength, yoga, pilates and general stretching exercises. It can be done in about 10 minutes a day, and most exercises do not require any equipment (the other 3 exercises require dumbbells).

Our customer, Sara Sullivan, who is on a quest to lose 100 pounds, thought it was so cool that she blogged about it. To read her post, click here.

New look, new information

During our 6 week hiatus from blogging and sending newsletters, we have been busy reviewing and refocusing our products and services. Along with our "new" look, we will provide you not only with company updates, but also with more diverse health and fitness information. It is our intention to build our blog contributors to include all of the Fitwise Training experts. If you have any content ideas or fitness-related questions, please send an email to: jen@fitwisetraining.com.
Yours in health,
Jen, CEO FitwiseTraining.com

How sore is too sore?

Depending on the type or intensity of the workout, one may be sore for a day or two after up to a 4-5 days. So how sore is too sore?

If you experience muscle soreness 24-48 hours after exercise, that is a normal response called "Delayed Onset Muscle Soreness or DOMS." If you are sore more than 3 days after your workout, you may have overdone it. In this case, its best to decrease the intensity of your next workout. If you are sore more than a week, you may have strained a muscle, tendon, or ligament. In this scenario, you may need to see your doctor.

No matter how long your soreness lasts, it is a good idea not to do the same type of exercise until your soreness goes away. For example, if you are sore from running, the following day you do an easy spin or swim.

Happy training!

De-stress with exercise

A friend recently told me, "stress kills." It was a blunt reaction to me explaining what was going on in my life, but I realized he had a point. In addition to the physical effects of chronic stress, many experience anxiety, lack of sleep, and depression. Its not surprising to mention that I have seen an increasing amount of us who are operating under a high level of stress. Below are a few simple tips to help you lower your stress level:

• Breathe. Whether or not we are exercising, many of us breathe "shallow" (from the upper part of the lungs). Take a moment (I practice this at red lights while driving) to breathe in for 4 counts (1 count = 1/2 second), hold for 2 counts, and exhale for 6 counts. While exercising, "tune in" and focus on your breathing.
• Take a walk. In addition to your exercise routine, take 15-20 minutes out of your day to just get out and walk. Focus on breathing and the rhythm of your steps, it has a meditative effect.
• Take new class. Kickboxing/boxing is great for releasing anger, dance is way to let go and have fun, and yoga, T'ai Chi, and Pilates are great for slowing down. No classes in your area? Buy a DVD for home-based exercise.
• Make an active commitment to your exercise routine. We all lead busy lives. By making an active commitment to daily exercise, you are creating time just for YOU; whether that be using exercise to think about things or forget about your day.

Lose weight no matter what the diet

USA Today recently reported on the results of an NIH study that people lost weight by restricting calories, regardless of type of diet. This really isn't new news, but rather an effort to cut through the hype of fad diets.

It is important to remember that weight management is about caloric balance: a caloric surplus (taking more calories in vs. burned) will result in weight gain, and a caloric deficit (more calories burned vs. taking in) results in weight loss.

Numerous studies show that those who have exercised along with caloric restriction saw weight loss from fat stores vs. diet-only groups, who saw weight loss from both fat and lean body mass.

In summary, if you want to lose weight, remember you must create a caloric deficit of 3500 calories to lose 1 pound of fat. Healthy weight loss is 0.5-2.5 pounds/week, and the best way to accomplish this is through a combination of daily physical activity + moderate caloric restriction.

Couples' exercise ideas

Ah...Valentine's Day: love is in the air and you want to celebrate most likely with flowers, chocolates, or dinner (and...). But what about starting a new tradition with a date night with exercise? I admit, it may sound dreadful at first, but I can't imagine a better way to spend time with your significant other than by doing something that is fun and both good for the body and mind. Here are a few ideas:

1. Set aside a time once a week to meet at the gym. You can do your separate workouts, but afterwords you can soak in the hot tub together or go out to dinner.
2. If not the gym and the weather is favorable, why not plan a weekly walk, hike, snowshoe? It allows time for you to spend with each other while enjoying the outdoors.
3. They say variety is the spice of life, so why not try an activity that is new? Perhaps you have always wanted to try yoga but have been intimidated, or if you are able, hire a trainer for an hour to teach you "partner stretching". Some of my clients have joined running groups and trained together for a race. You get the idea...
   

You may have to break away (a little bit) from your routine, but the bottom line is that it is FUN and it motivates the both of you to stay committed to a healthy lifestyle. So get out there and try something new together, and HAVE FUN! HAPPY VALENTINES' DAY!

Tips for a healthy back

Approximately 8 out of 10 Americans have some form of back pain, be it mild or severe. Aside from a back (i.e. spine/disc) injury, several reasons exist for general back pain:

• Weak core muscles (particularly the Transversus Abdominus)
• Tight hamstring muscles
• Stress

If you have mild back pain and have ruled out any injury to the back or spine (by seeing your physician), below are a few simple tips that may help alleviate back discomfort:

• If you haven't been strengthening your core, try Pilates or consult a Certified Personal Trainer to set you up on a core strengthening program.
• If you sit at a desk most of the day, chances are your hamstrings (located at back of the upper leg) are tight. Perform a standing hamstring stretch. Gently hold the stretch for up to 30 seconds, do not bounce or do if there is pain.
• Many of us "hold" our stress in our muscles: usually in the back, neck, or hips. Be sure to practice some stress-busting tips such as deep breathing/meditation, walking, do something you enjoy (i.e. reading), or take a warm bath in the evening.

(Note: Please consult your physician before beginning any new form of exercise)

Core exercise defined

At the gym I hear a lot of talk about the "core" and often times, incorrectly so. It is common for people to talk about the core as an exchange for "abs". The core, however, is much more than working on the 6-pack.
Simply put, the "core" is made up of:

• Abdominal muscles: mainly the rectus abdominus (the "6-pack" muscle), the obliques (side muscles that aid in rotation), and the transversus abdominus (the horizontal muscle that aids in stabilization of the trunk).
• Back muscles: mainly the back extensors and lats
• Glutes: Gluteus maximus, medius and minimus

There are smaller muscles that make up the core which aid in pelvic and spinal stabilization that are not mentioned above (I wanted to keep this short and sweet). The take home message is to make sure that you are balancing ab exercises with back and glute exercises. Pilates is a great form of core strengthening. If you belong to a gym, most Pilates mat classes are included in your membership, so check it out! Or check out our Pilates downloadable videos!

How can I make time to exercise?

Here are some tips to get daily exercise into your schedule:

Wake-up earlier. Get it in before the start of your day and you'll won't have to worry about it.

Use your lunch break as your workout time by either walking outside or hitting the gym. If you pack your lunch, you can take 10 minutes to eat at your desk. You'll save money on food and have more time to exercise.

Cut back on TV/couch time. Whether in the evening or on the weekend, take a walk (make it a family affair), hit the gym after work, or throw in a workout DVD.

The American College of Sports Medicine recommends a minimum of 30 minutes of exercise most days of the week, so start off with 30 min. 4-6 times a week and gradually increase your time. Note: Please consult your physician before beginning any exercise program.

For more free fitness tips and articles, go to: http://www.examiner.com/x-2191-Personal-Training-Examiner