Category Archives: Fitness

Exercise for Better Grades

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The myriad physical benefits of exercise are far from breaking news. What is surprising to many people, however, are the equally numerous mental benefits. In addition to the well-documented improvements in mood and stress reduction related to a decent workout, new research is beginning to reveal just how exercise can improve overall brain function. This is specifically useful information if you have school-aged children or are still in school yourself. Honestly, though, who couldn’t use a boost in brain power?

The Research

Brain function, referred to as cognitive function in more clinical circles, is the collective result of several factors. Memory, alertness, focus, comprehension and ability to execute motor commands are all involved. Incredibly, studies have shown that even moderate exercise can improve all of these aspects of brain function.

A review of the research in the journal Trends in Neurosciences, found that regular exercise affects the physical health of the brain. The levels of brain-derived neurotrophic factor (BDNF), and other hormones that control brain growth, are increased enough by exercise to have a measurable improvement on learning capacity and mental performance. Exercise also activates genes that control brain plasticity, or your ability to retain information and adapt to new situations. These findings have led to extensive research showing that exercise later in life can slow mental decline related to aging.

But the true test of these findings came from the real-world proving grounds of the public school system. At Naperville Central High School in Illinois, students who struggled with math and reading were scheduled for physical education class first thing in the morning. Bikes and balls are scattered throughout the classrooms and teachers plan physical activity into the lessons. When the school implemented these changes in 2010, reading scores drastically improved and math scores increased by 20 percent.

These results have been duplicated in other schools and colleges. In the adult world, offices that make room for exercise throughout the day experience an increase in productivity.

Helping Children With ADHD

There are over 2.5 million school-aged children in America diagnosed with Attention Deficit Hyperactivity Disorder (ADHD), according to Science Daily. Although medication has proven to be effective in most cases of ADHD, many of these treatments are fairly new, leaving parents and doctors worrying about long-term side effects. Cost is also a concern when it comes to medication.

A recent study published in the Journal of Pediatrics offers exercise as a potential non-medical intervention, though. Children with ADHD, as well as those without the condition, scored better results on standardized tests and in games designed to test their ability to focus after exercising for 20 minutes.

Putting it into Practice

It’s interesting to note that, in the study discussed above, the children were only asked to walk at a brisk pace for 20 minutes. Long bouts of vigorous exercise aren’t necessary to achieve better brain function.

Most studies experimented with exercise in the mornings or immediately before academic testing, but this may not be possible for everyone all the time. A more workable idea may be to exercise when you can, but stick to your schedule. The regularity will also help you build self-discipline as a byproduct, which can be an important cognitive skill in many situations.

Be careful to start slowly and keep the activity to a moderate intensity, since working out too intensely can exhaust you mentally and be counterproductive.

Have you or your children experienced the mental benefits of regular exercise? Please share your experiences in the comments.

Sources

http://well.blogs.nytimes.com/2010/06/03/vigorous-exercise-linked-with-better-grades/

http://abcnews.go.com/WN/exercise-school-leads-learning/story?id=10371315#.UMX4FKyI7Sg

http://www.sciencedirect.com/science/article/pii/S0166223602021434

http://www.sciencedaily.com/releases/2012/10/121016132109.htm

http://fit.webmd.com/teen/move/article/exercise-boosts-brain

7 Tips for Running and Biking in Winter Weather

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When it’s cold out, running and biking are less pleasant and more dangerous. One solution is to get your cardio on stationary machines all winter long. Another is to quit cardio altogether until the weather warms up. But nothing beats the burn of some good, old-fashioned roadwork. Here are seven tips to help you get on the road even when the weather outside is frightful.

1. Do Some Research

Check the weather report online the night before you exercise, and an hour or so before you go out, so you can dress appropriately for what’s outside. Most smart phones come with a weather app that gives updated weather conditions for your area. If you don’t have an app phone, www.weather.com is an easy-to-remember Internet resource with the same information.  It’s also a good idea to research routes and tracks, so you can work the safest one possible given the conditions.

2. Dress in Layers

You’ll feel colder at the beginning of your run than in the middle or at the end. Wear multiple layers so you can adjust your insulation over the course of your session. Gloves and a hat are absolute musts when cycling in the cold, and a good idea for runners. For your lowest layer, use fibers that wick moisture away from your skin, such as Coolmax or Drymax. Compression garments make good under layers, but not all are made of breathable fabrics, so are less suitable for cold-weather exercise.

3. Run Laps

Hypothermia is a real risk when exercising in the cold, especially after you sweat and take off those first few layers. If you’re doing an “out-and-back” route, you risk getting chilled a long way from the warmth of your home. Running a shorter track multiple times brings you back to “base camp” more often.

4. See to Traction

Whether it’s rain, snow, or ice, traction becomes a problem in winter months. If you’re cycling, swap your street slicks for traction tires. If running, wear shoes with excellent traction, or consider shoe traction devices, which are essentially snow chains for your feet. Choose routes with fewer hills on snowy or icy days. Be especially cautious of black ice, which can be practically invisible and just as slick as any other nasty patch of road.

5. Emphasize Visibility

You won’t be the only person on the road with traction problems. Cars will similarly need extra time to stop or turn, meaning you need to let them know you’re there earlier than during the summer months. Wear brighter colors, and consider a headlamp and reflector vest even during daylight hours. Choose routes with a sidewalk or bike lane, rather than just a shoulder.

6. Eat First

Your body stays warm by burning calories, meaning extra calories are important in avoiding hypothermia. A light, calorie-dense, snack just before going out can make the whole experience more pleasant and in some cases safer. A banana, energy bar or cup of soup are all great options.

7. Keep Going

Perhaps the most important tip for outdoor cardio in wintertime is to keep doing it. When things get cold and drizzly, it’s easy to give in to temptation and stay inside with the TV instead. Ignore that temptation and get out there. Having a workout buddy, or committing to your workout on social media, can help you find motivation when the winter cold tries to suck it away.

Readers, do you have any success stories or tales of terror from getting out in the winter wet? Tell us about them in the comments. 

Sources

http://www.runnersworld.com/running-tips/cold-weather-running-bad-you

www.weather.com

http://www.washingtonpost.com/wp-dyn/content/article/2010/08/09/AR2010080904129.htmlhttp://www.washingtonpost.com/wp-dyn/content/article/2010/08/09/AR2010080904129.html

Active in the Snow: Cross Country Skiing

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Cross-Country Skis in SnowWhen snow covers the ground, your activity level could decrease dramatically, and understandably so. Not only can it be difficult just to move in all that snow and slush, but it can be equally hard to find the motivation to do so. The problem is further complicated if you suffer from Seasonal Affective Disorder (SAD). It’s important, then, to find some winter activity that can keep you active, in shape and possibly even give you reason to be excited about all that snow.

Although many people enjoy downhill skiing and snowboarding during the winter months, these are rarely a substitute for your normal workout since they do not provide the level of exertion or type of exercise you would usually get from your routine. Cross-country skiing, on the other hand, provides a safe, accessible and effective workout in the snow.

The Basics

What is now the sport of cross-country, or Nordic, skiing originated as a mode of transportation over snowy landscapes. It can be done in a wide variety of locations. This means that you don’t necessarily have to travel long distances just to ski, as is often the case with downhill skiing. In fact, many state parks are open during the winter for cross-country skiing.

Cross-country skiing uses a complex and challenging motion to propel you forward that involves a number of major muscle groups. One of the most noticeable features of cross-country skis is that the skier’s heels are not fixed to the ski. This allows the motion of skiing to very closely resemble walking and involves your calves in the movement.

Two ski poles are also used, for both balance and forward momentum. This upper-body involvement means that cross-country skiing also works your arms, shoulders and back.

A new variation of cross-country skiing has emerged, called skate skiing, with the creation of lighter, stronger materials that allows the skier to travel much faster. As opposed to the traditional forward-and-back motion, skate skiing uses an outwards kick similar to skating. The pole plants are also larger and faster to help you cover more ground with each repetition.

An Effective Winter Workout

As mentioned, both variations of cross-country skiing engage multiple large muscle groups, not just those of the legs. Because the back and shoulders are also involved, cross-country skiing is an effective way to improve strength while increasing cardiovascular fitness.

Cross-country skiing is also easy on your joints since the movement requires little-to-no impact, reducing the risk of injury.

And, let’s be honest, it’s also a very pleasant way to enjoy the great outdoors on a sunny winter’s day and see the sights with friends — all while getting a good workout in.

Both traditional and skate skiing can be a great way for runners to get outside and stay in racing shape during the winter, but skate skiing offers an added challenge. As is true of most challenging activities, though, the risk of injury is increased because of the increased speed at which you would be moving and the complexity of the movement.

For beginners, start out with traditional cross-country skiing until you become comfortable with the pole plants and basic foot motions. If you feel like you need to increase the difficulty of your workout at that point, then consider switching to skate skiing.

Potential Injuries

Even low-impact sports like cross-country skiing can come with some risk of injury and you should always use caution when starting a new sport. Cross-country skiing requires a large range of motion and considerable strength in your quadriceps and calves to keep you moving forward.

It’s recommended that you follow a basic strength training routine for at least a month before hitting the trail to make sure that your legs are up to the challenge. This can consist of just a few body weight exercises and is simply intended to acclimate your legs so that you can maintain proper form to prevent injury and soreness from skiing.

Have you been able to stay active despite the snow with cross-country skiing? Please share your experience with us in the comments.

Sources

http://impowerage.com/fitness/activities/health-benefits-of-cross-country-skiing

http://www.ncbi.nlm.nih.gov/pubmed/2694282

http://www.ncbi.nlm.nih.gov/pubmed/20947710

How to Optimize your Pre-run Nutrition

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Ask Coach Jenny

Q: I am an afternoon runner and find it challenging to know what to eat before my runs.  I often have stomach upset but I don’t want to skip lunch either.  How should I eat during the day to avoid stomach problems?  Thanks.  ~John

A: That is no fun, John, but the good news is that making just a few changes in your fueling regimen can avoid the pitfalls of stomach upset on the run.

It’s all in the timing

Because running is a high impact activity, anything you have in your stomach will get tossed and turned with each stride. Schedule your larger meals in the morning and evening, and go with a lighter meal for lunch at least two hours before you plan to run. If that is 2 p.m., eat at noon to allow for proper digestion.

I can’t believe I ate the whole thing

The quantity of food also makes a difference. If you eat a large meal too close to the start of your run, all that food sits in your gut during the entire run – playing havoc on your gastrointestinal system. When you run or workout, the blood that normally goes to your stomach for digestion is diverted to the working muscles to help you move down the road (or tread). In essence, normal digestion rates are slowed while you run, which emphasizes the importance of timing and quantity of food eaten.

Find your personal recipe

What you eat is just as important as when and how much. Everyone is different and for that reason I highly recommend keeping a fuel log for at least three to four weeks. In it, you can enter what you eat, when you eat it and how many calories you expend during the day. The value is in being able to determine your best menu for your afternoon running schedule. From there, you can mix and match types of foods during the day.

For instance, you could go with a higher fat, protein and carbohydrate breakfast so it stays with you longer and for lunch go with low fat, fiber and protein and higher in carbohydrates. Fat, fiber and protein foods all take longer to digest, which is great for satiety, but not great for running. Sticking with a higher carbohydrate lunch that is lighter in calories will digest more quickly before your run. And finally you can finish with a post-run snack (fruit and nuts) and a larger, more balanced dinner.

The key is to write it all down or use a fuel log online, time your meals based on your workout, tweak the portions pre-run and modify the types of foods you eat during the day. Here is one example of a menu you could start with:

Breakfast (6 hours Pre-Run):  Eggs with vegetables, cheese and toast

Mid-morning Snack (4 hours Pre-Run): Yogurt

Lunch (2 hours Pre-Run): Small salad with protein (chicken)

Post-Run Snack (Eat Within 20 min of Run): Piece of fruit and a handful of almonds

Dinner (2-3 Hours Post Run):  Fish, rice and vegetables

Give food monitoring a try, not only to help you avoid those stomach troubles during your run, but to keep you fueled all day long. Hopefully you’ll see positive short- and long-term results.

Do you have a question for Coach Jenny? Submit your question here.

Resolution to Run this Spring

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Ask Coach Jenny

Q: I had a wonderful holiday season but really let my fitness go to the wayside. I’m not one for setting resolutions, but do you have any tips for where to start and how to get moving again? I was running four times per week for 4-6 miles and I’d like to run a few 10K’s this spring and lose the five pounds I put on during the holiday season.  Thanks,  ~Jana

A: Hi, Jana. I’m glad you had a wonderful holiday season. Although taking a break from fitness may seem unhealthy, sometimes it can refresh your motivation to get moving again. As you start back up, the secret is to avoid the number one mistake most people make this time of year with fitness goals: doing too much too soon. Your mind will want to quickly return to what your body used to be able to do. If you take that road, it can lead to burnout, frustration and injury.

Here are tips for getting back into your running regimen efficiently and without the risk of injury along the way.

1. Start from where you are. A 25-30 minute workout may not seem like much, but if you’ve been off activity for a while it will be plenty of stress for your body. Start back with a realistic schedule of shorter 25-30 minute workouts at an easy effort where you can have a conversation. Save the high-intensity workouts until you’re back in the swing of things. Here is how your first three weeks should look:

Weeks 1-3: Three running workouts of 25-30 minutes + 3-minute walking warm-up and cool-down.

If you were off running more than a month, I’d recommend alternating run-walk intervals during this phase (ex. 4-min. run, 2-min. walk, repeat for the duration of the 25-30 minutes).

Fill in with low-impact cross training (cycling, swimming, elliptical) or strengthening workouts (yoga, strength, Pilates) one or two times per week. It will be tempting to increase the time or intensity, but hold yourself back, as this phase is just like building the foundation of a house – it takes time. You’ll be amazed at how good you feel at the end of this phase. (I promise.)

2. Build slowly. Once you’ve successfully worked yourself back into the regular habit of running and exercise, your body is ready to build slowly back to your regular routine. Here is one strategy to do this:

Weeks 4-6: Run three times per week for 35-40 minutes at an easy effort level and include one or two cross-training workouts in between (strength or low-impact cardio as mentioned above).

Weeks 7-8: Run four times per week for 40 minutes at an easy effort level and include one or two cross-training workouts in between.

Weeks 9-11: Run four times per week, twice for 40-45 minutes and twice for 45-60 minutes. Slowly increase the longer distance workouts by five minutes each week (50, 55, 60).

Weeks 12-16: Run four times per week for 45-70 minutes with two workouts shorter and easier effort (45 minutes), one faster for speed work and one long endurance workout.

This may seem like a long progression time, however, I guarantee you’ll have a solid base from which you can build, race and perform at your best come springtime.

3. Inventory your fuel. Weight loss should follow the same principles as your training. That is, if you lose too much too soon by hypo-caloric diets, you’ll set yourself up for low energy levels, decreased performance and storing fat. An easy way to lose weight is to be mindful of your diet and take inventory of what you’re eating day to day. Write down or log your foods for two weeks on a site like LIVESTRONG.com’s MyPlate. This will give you a good idea of what you’re burning each day and what you’re taking in.

Create a small deficit between your caloric intake and expenditure by reducing your calories by no more than 15 percent. If you are eating 3,000 calories per day, that would mean eating 450 fewer calories per day. The combination of exercise and caloric reduction will help you safely lose weight and keep it off. As you begin to decrease calories, eliminate the wasted fuel as well (processed easy food, white food, fried food) and replace with clean options (fruits, veggies, lean meat). Again, three weeks of modified eating and you’ll feel a great deal better and create the momentum to making better dietary choices.

4. Be accountable. Finally, create an accountability system for yourself. That could be running with a buddy or a group, or posting your goals on social media. Research shows that people that exercise socially stick with it longer and perform stronger as well. Getting back to your running program is easier than you think if you take your time and enjoy the ride along the way. Happy New Year!

What are your running goals for this year? Share with us in the comments.

Perceived Effort a Better Way to Train than “Race Pace”

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Ask Coach Jenny

Q: How do you find your ‘marathon pace’ or ‘race pace’ (5k, 10K pace)? I know my usual pace for training runs, and have done a couple of half-marathons, but I’m not sure what is meant by those terms for training purposes?  ~Pam

A: There’s nothing more confusing than to be a first time marathoner being guided to run long runs at your ‘marathon pace’ or better yet, one to two minutes slower than your planned marathon pace. First, you haven’t acquired a marathon pace yet, and second, this is about as accurate as my chances of picking the winning lottery numbers.

Okay, I’m stepping off my soapbox. Sorry, this gets me a bit riled up as I spent the better part of 20 years coaching runners to avoid this training myth. Training by a race pace will teach you only to run at that pace, and depending on the day, that could be way too fast or slow based on your fitness. It’s a great way to get injured, as we all want to run fast and we naturally plug in faster than we should be running paces.

The most effective way to train isn’t all that technical. It doesn’t have to include lots of hard-to-pronounce words or calculations. In fact, it’s quite easy. Train based on your body – by effort or how your body is feeling – and for a specific purpose on that day.

When you’re running for fitness, you can afford to play with the intensity of running workouts or even run harder more often because the program you’re on is horizontal in nature (you’re not building mileage weekly). When you’re training for a race, specifically a long distance race, you’re building mileage and – for seasoned runners – intensity until you peak and then taper to the race start.

All this is to say, replace the word “pace” with “effort” and you’ll always train at the right place on the given day. For example, you’re training plan calls for a six-mile workout with four of the middle miles at planned marathon pace. You could guess what your pace will be in several months, or you can replace the word “pace” with “effort.” So you’re now running a one-mile warm up at an easy, conversational effort followed by four miles at marathon effort and then finish with an easy-effort mile.  Marathon effort for newbies will be one notch above an easy effort run and for seasoned marathoners it will be at a moderate to hard effort (where you can talk but only in one word answers).

Training by focusing on “effort” vs. “pace” on any particular day will be more beneficial to your training overall. For instance, you’re still tired from this last weekend’s long run and you’ve got an easy run planned for Monday and a tempo run on Tuesday. If you run at a pace you think is easy on Monday, it is likely too hard if you’re still tired. Therefore, you end up running hard on an easy day and delaying the time it takes to recover. This carries over to the tempo run, which you run by pace, and is too hard of an effort, taking more out of your body and further delaying your recovery. This can lead to overtraining, fatigue and injuries.

Training by effort makes all things as easy as using a tablet device. Think of it in three zones: the easy effort (yellow), the moderate effort (orange) and the hard effort (red).

Yellow Zone: This is the effort level where you can’t hear your breathing, you’re able to easily talk and you can run here for a very long time.

Orange Zone: This is the effort level where you start to hear your breathing, but you’re not gasping for air. You can talk, but it is more challenging to get out sentences, so you use one- or two-word answers.

Red Zone: This is the effort level where your breathing is vigorous. You can’t talk, you’re reaching for air and counting the minutes until it ends.

The point at which you go from the orange to the red zone is called “the redline,” or the threshold at which your body begins to burn glycogen more rapidly. This is important to know because you can train to increase the point at which you hit the redline, and therefore run faster at easier efforts. I’ll cover this in another blog post.

Long story short, the goal is to make every workout purposeful and on target. Our performance varies based on the day, sleep, nutrition, training demands, age and more. By training by how you’re feeling on the day and by what you’re body is telling you – you’re dialing in the exact effort that will maximize performance and recovery rates, which translates to improvement.

As you gain experience, you’ll begin to gain a sense of pace based on performances and can predict to a closer degree what you may run on race day. But even then, training for a specific finish time both puts you at risk for injury and limits your performance. Break out of the usual pattern of go-to paces, and tune into your body.  Before you know it, you’ll be running faster, longer and stronger and using pace only as the outcome of the performance.

Do you have a question for Coach Jenny? Submit your question here.

Diet and Exercise for Seasonal Depression

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Short, grey days and cold weather are generally enough to drive even the most optimistic of us into a bit of a funk. But if you’re an avid exerciser who can’t get in your regular workout because of bad weather, the stress and rush of the holiday season can really throw you off your game. These frustrating bouts of sadness and moodiness are known, informally, as “the winter blues.”

But for about six percent of Americans, these mood shifts can be much more serious, and account for a condition known as Seasonal Affective Disorder (SAD). Unlike the winter blues, SAD can occur during any season, and include much more severe symptoms, including suicidal thoughts. Since SAD can be related to hormone imbalances and may require prescription medication, it’s important to work with your doctor if you’re experiencing severe depression.

The good news: for both SAD and the milder winter blues, there is strong evidence that simple changes in diet and regular exercise can help you endure these seasonal mood swings until the sun shines again.

Work It Out

Especially during the colder months, exercising can be difficult if your energy levels are low to begin with and the weather makes it difficult to get outside. Focusing on the benefits you can expect to reap from exercise, though, will encourage you to get yourself up and moving.

The American Council on Exercise recommends remembering your past successes and setting clear goals to keep you moving. Joining a class or finding a workout buddy will help you stay focused.

Thinking in terms of “activity” rather than exercise may also help. Look for opportunities to inject some added activity into your day: take the stairs, skip the shortcuts and turn some of your household chores into workouts. Don’t underestimate how many calories you can burn working around the house. For example, an hour of pushing a vacuum around can burn 238 calories in a 150-pound person.

Simply taking brisk walks outdoors can go a long way toward improving your mood. The sunlight is directly responsible for production of serotonin and melatonin, two mood-regulating hormones. Any exercise will increase the release of several endorphins which can help improve your mood, help you sleep and regulate your appetite.

Specifically, cardiovascular exercise and mindful exercises like yoga and Pilates can be especially useful. Because these workout modes help you focus on your breathing and heart rate, they help to modify your stress response, and consequently fight depression. Look through the top rated elliptical machines to find one that will complement your home gym and help you keep up your cardio routine, regardless of the weather.

Eat Right

Depression can increase your cravings for simple carbohydrates, which absorb quickly into your body but also cause a crash in blood sugar. And since fatty, starchy treats are easy to come by during the holiday season, it’s important to pay particular attention to how you’re eating in order to avoid SAD symptoms.

Stock up on complex carbs, which can give you the same serotonin boost as their simpler cousins, but keep your blood sugar steady and balanced. This would include foods that contain whole-wheats and oats, like whole grain breads, bran muffins, brown rice and oatmeal.

Since seasonal depression, in most cases, is related to reduced exposure to sunlight, researchers have examined the impact of vitamin D, which is produced by sunlight, on depression. The research is still inconclusive but promising enough to spur more studies. While fortified foods, like milk and cereal, have vitamin D added, very few foods contain it naturally.

Two foods that do provide vitamin D are salmon and tuna. These fatty fish are also rich in omega-3s, which have shown potential in several studies for improving mood and brain function. If you don’t enjoy fish and choose to supplement, though, try to select a supplement that is particularly high in eicosapentaenoic acid (EPA), since this variety of omega-3 is thought to be the most effective.

These small changes in your activity and diet could help you improve your mood and get you through your bout with seasonal depression. However, always consult a doctor if you are battling depression.

Have you experienced the benefits of proper diet and increased activity on depression? Please share your experience with us in the comments.

Sources

http://health.howstuffworks.com/wellness/food-nutrition/facts/foods-help-seasonal-affective-disorder1.htm

http://www.mayoclinic.com/health/seasonal-affective-disorder/DS00195/DSECTION=lifestyle-and-home-remedies

http://www.cleveland.com/healthfit/index.ssf/2012/10/seasonal_affective_disorder_he.html

http://www.acefitness.org/blog/2950/does-the-season-change-affect-your-health-and/?utm_source=Health%2BeTips&utm_medium=email&utm_term=November%2B2012&utm_campaign=Consumer%2BOutreach&CMP=EMC-HET_1112

Working Out During Cold & Flu Season

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I’ve only recently realized that there’s more than cold weather and busy schedules working against my exercise regime during this time of year. It’s also the cold and flu season.

Although many hardcore exercise enthusiasts will simply work through their illness, is this always the best decision? When is it safe to work out and when should you take some time off? Also, are there any ways you should modify your workouts to encourage a speedy recovery?

When to Continue

According to Dr. Edward R. Laskowski, of the Mayo Clinic, a general rule of thumb is that moderate exercise is usually safe as long as your symptoms are “above the neck.” This include symptoms that accompany the common cold, such as a runny nose, nasal congestion, sneezing or minor sore throat. These things don’t have to derail your exercise routine, provided you feel OK energy-wise.

In fact, a series of studies conducted at Ball State University showed that not only will a minor cold not impair your performance, but moderate exercise might actually help you recover more quickly.

Regular exercise, accompanied by a good night’s sleep, can be a powerful boost to your immune system. Not only does the act of exercising itself help white blood cells, which fight disease, travel more quickly through your body, but it also affects the hormones that control your sleep cycles. So exercise indirectly helps you sleep more deeply, allowing your immune system to repair itself more effectively.

When to Take a Break

Conversely, “below the neck symptoms” like chest congestion, a hacking cough or digestive problems shouldn’t be ignored. A fever is another symptom you shouldn’t try to exercise through. Listen to your body and give it a rest.

If you’re experiencing muscles soreness or fatigue, take the day off as well, since exercising will only worsen your symptoms. If you have any doubts, discuss your symptoms and your routine with your doctor.

Getting Back in the Game

Just because your fever has passed and you only have a slight sniffle, it doesn’t mean you should launch back into your normal routine immediately. When you’re still dealing with the minor “above the head” symptoms, keep your exercise to a moderate level even if that means lowering your regular intensity. If you normally run, you may need to jog or even walk until you are completely recovered.

You may also need to cut back on the length of your workouts. Doctor Howard LeWine, of Harvard Health Publications, warns that viral infections like the flu can weaken the heart, leaving it susceptible to damage by strenuous exercise. Stop if you feel exhausted or have difficulty breathing. Be especially careful if you start to develop tightness and coughing in your chest.

Have you struggled to maintain your workout schedule despite a cold or flu? Please share your experience with us in the comments.

Sources

http://www.mayoclinic.com/health/exercise/AN01097

http://www.nytimes.com/2008/12/25/health/nutrition/25best.html?_r=0

http://healthyliving.msn.com/diseases/cold-and-flu/working-out-after-flu-1

Outdoor Exercise as the Seasons Change

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Alpine downhill skiing on sunny dayRunners and cyclists always have the option to take the easy way out when winter months make regular routes cold and wet. That’s one of the ways health clubs stay in business. But if you still appreciate the flexibility and experience of exercising outdoors, changing weather doesn’t have to be an obstacle. Just keep in mind these dos and don’ts to maximize effectiveness and minimize injuries.

1. Do schedule your workouts earlier in the day if possible. Shorter days and the holiday craziness at the beginning of the season can get you in the habit of skipping sessions. That’s a hard habit to break after the new year.

2. Don’t skimp on your wardrobe. Instead, buy the exercise wear you need to maintain a safe temperature throughout your workout. This usually means wearing layers in winter, so you can strip some off as you warm up.

3. Do contact a training partner if you don’t already have one. Low temperatures and rainy days can be a real motivation drainer. Having a buddy will help you get out there when your warm, comfy couch is calling too loudly. This is especially important if you’re one of the 1.5 million Americans who suffer from Seasonal Affective Disorder. This technique also helps you stay safe from crime, and gives you a partner to assist you if you fall and become injured.

4. Don’t jump unprepared into winter sports like skiing and snowboarding. One reason these sports have high rates of injury is that people attempt them without proper physical training. A broken ankle from a bad day on the slopes will derail your winter exercise plan completely. If you want to take up a winter sport, spring for a training program to build the skills and conditioning you’ll need to do it safety. Most local clubs and facilities will offer one.

5. Do buy a headlamp and reflective vest. With fewer hours of daylight, you’ll find yourself on the road before dawn, at dusk and perhaps at night more often. Even if you set out before the streetlights go on, wear your safety gear in case your route takes longer than you anticipate.

6. Don’t forget to stay hydrated. Thirst isn’t as oppressive in colder weather, and your layered clothes make it harder to realize how much you’re sweating — but that doesn’t mean you’re not losing water at a potentially dangerous rate.

7. Do stay alert for slippery terrain. Ice and snow can make for treacherous conditions, and often collect on the roadsides and trails outdoor exercisers use. The last thing you want is a ski-slope injury you sustained in your own neighborhood. If you live in an area that regularly gets snow and ice, you can buy shoe traction devices that act like snow chains for your feet.

8. Don’t forget to protect your hands and face. The Mayo Clinic warns that these body parts are particularly susceptible to frostbite, especially when you factor in the wind chill you generate while moving at a cardio pace. Wear gloves and a balaklava as the temperature begins to demand them.

9. Do be alert for signs of hypothermia. This may seem counter-intuitive as your body warms up with exercise, but it’s more common than you might expect. Protect yourself by scheduling breaks in areas with heat, and by keeping your sessions short enough to get in before the cold starts really taking effect. If you’re going long, consider running laps on a shorter course so you can get inside easily, or at least packing a fresh, dry shirt.

Time-Crunched Treadmill Workouts

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Ask Coach Jenny

 Q: I struggle this time of year to get in my workouts and I’m limited to the treadmill. Do you have any suggested workouts for the time-crunched runner?  ~Jessica

A: Hi, Jessica. You’re not alone. In fact, this time of year is when activity falls by the wayside in lieu of parties, shopping and busy schedules. The good news is you’re right on target in terms of how to stay on track this holiday season. It is better to get in short, frequent workouts than cancel because you can’t get in your normal 45 minutes. The key is to maintain momentum and make the most of the time you have.

Before we discuss the workouts, here are a few key rules to know before you go.

Always invest the allotted time to warm up by walking. You’ll start with a brisk walk, transition to a power walk, then run to fully prepare your body for the high-intensity workout ahead. This will make for a more pleasurable and optimal workout experience.

  • Post workout, cool down and let your heart rate and circulation return to their resting rate. In most cases, two to three minutes of easy-effort walking will do the trick.
  • Listen to your body. Avoid the trap of running by pace, and go by how your body is feeling instead. Some days this will be faster, and some days slower – but when you run by your body on a given day, you’ll gain the most for your effort.
  • If you’re new to high-intensity workouts, start with one of these workouts per week and see how your body responds. You can fill in the gaps with short, easy- effort runs in the meantime. This will help you maintain your momentum, recover optimally and progress to running more frequent high-intensity workouts per week.
  • Note to newbie exercisers: If you are new to the active life, make sure to develop a solid base of regular walking or running at least three times per week for 30-60 minutes each before weaving these workouts into your schedule. You’ll progress faster with a lower risk of injury and burnout.

Here are three, 30-minute workouts that are fun, functional and will keep you fit through the crazy-busy holiday season.


The Music Mix Mash-Up

Move to the rhythm of your own beat.

  • Create a music mix by alternating a slow-to-moderately paced song, like “Just the Way You Are” by Bruno Mars, with a fast-paced song, like “Beautiful Day” by U2.
  • Warm up by walking for 3 minutes at a brisk effort level.
  • For 25 minutes, alternate slow and fast songs, matching your effort level to each.
  • Run at an easy pace to slow music. After the warm up, run for the duration of the first song (slow-to-moderate) at a comfortable effort level where you can talk while you’re moving.
  • Run hard to fast music. Pick up the pace to a comfortably hard level where you can hear your breathing and you’re just outside your comfort zone for the entire duration of the fast-paced song.
  • Continue to alternate easy and hard efforts with the alternating songs on your custom playlist.
  • Cool down by walking 2 minutes at an easy effort.
  • Soon you’ll find that the time flies by quickly when you’re jamming to your favorite tunes!

The Mountain Climber

Moving up and down hills strengthens your legs and your stamina.

Changing the incline on the treadmill is just like strength training for your legs. The added resistance is a great way to increase the intensity, burn a ton of calories and utilize a variety of muscles. (Cut and paste this workout and tape it to the treadmill).

Warm up

  • Walk at a brisk pace for 3 minutes at 0% incline.
  • Start running at 0% incline for 5 minutes at an easy effort level (conversational pace).

Set 1

  • Keeping the speed the same, increase the incline to 1% and run for 1 minute.
  • Decrease incline to 0% for 2 minutes to catch your breath.

Set 2

  • Increase the incline to 2% and run for 1 minute.
  • Decrease to 1% for 1 minute.
  • Decrease to 0% for 2 minutes to catch your breath.

Set 3

  • Increase the incline to 3% for 1 minute.
  • Decrease to 2% for 1 minute.
  • Decrease the incline to 1% for 1 minute.
  • Recover with 2 minutes at 0%.

Set 4

  • Increase the incline to 4% for 1 minute.
  • Decrease progressively, 3% for 1 minute, 2% for 1 minute and finally 1% for 1 minute.
  • Recover with 2 minutes at 0%.

Cool Down

  • Finish running at 0% incline for 2 minutes at an easy effort level (conversational pace).
  • Finish your cool down walking 2 minutes at an easy effort.

The Pyramid

Time flies when you move at the speed of light. Alternating the speed of your workout with fast and slow intervals boosts cardiovascular fitness and running form.

Warm up

Walk 3 minutes at a brisk effort level.

Workout

Run 8 minutes at an easy effort level (conversational). Then alternate the following:

  • 30 seconds at a comfortably hard intensity, 1 minute at an easy effort to catch your breath
  • 30 seconds at a comfortably hard intensity, 1 minute at an easy effort to catch your breath
  • 60 seconds at a comfortably hard intensity, 2 minutes at an easy effort to catch your breath
  • 90 seconds at a comfortably hard intensity, 3 minutes at an easy effort to catch your breath
  • 60 seconds at a comfortably hard intensity, 2 minutes at an easy effort to catch your breath
  • 30 seconds at a comfortably hard intensity, 1 minute at an easy effort to catch your breath
  • 30 seconds at a comfortably hard intensity, 1 minute at an easy effort to catch your breath

Cool down

Finish with 2 minutes of easy-paced walking or running and cool down.

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