Welcome to our Fitness Resources Archives!

Why Women Need Weight Training
courtesy of IDEA, the Health and Fitness Source

10 Tricks for Sticking To It
courtesy of IDEA, the Health and Fitness Source

Beat The Heat Before It Beats You
courtesy of the American Council on Exercise

Is Stress Making You Fat?
courtesy of IDEA, the Health and Fitness Source

Can Exercise Reduce Your Risk of Catching a Cold?
courtesy of the American Council on Exercise

Exercise And Menopause
courtesy of the American Council on Exercise

Travel Fitness: A Plan of Action to Keep You Active
courtesy of the American Council on Exercise

Tips for Flexibility Training
courtesy of IDEA, the Health and Fitness Source

Instrinsic Motivation: The Secret to Enjoying What’s Good for You
courtesy of Polar USA

The Big Picture
by Eve Chenu, courtesy of Workin’ Progress

Exercise and Strength Training
courtesy of Alliance for Aging Research

Hitting the Gym at Home
courtesy of MSNBC

Redefining Great Abs
courtesy of Yoga Journal

The Wonders of Water
courtesy of Cooper Wellness

Get Moving and Maybe You Can Beat the Flu
by Pamela LeBlanc, courtesy of the American-Statesman

Clear Your Head
by Bob Cooper, courtesy of Runner's World

Physical Activity for Everyone: Making Physical Activity Part of Your LIfe: Overcoming Barriers to Physical Activity
by Bob Cooper, courtesy of Center for Disease Control and Prevention

New Year's Resolution Meet Your Exercise Goals with Success
by Eve Chenu

Walking is Powerful Medicine
by Maggie Spilner, courtesy of Runner's World

Lactate and lactic acid - dispelling the myths
by Dario Fredrick, courtesy of Whole Athlete

Exercise and weight control: Myths, truths and gender differences
by Nancy Clark, M.S., R.D., courtesy of Active.com

Twenty-Three Tips for the Best Cycling
by Foundations of Wellness, courtesy of wellnessletter.com

PERSONAL HEALTH; To Avoid 'Boomeritis,' Exercise, Exercise, Exercise
by Jane E. Brody, courtesy of nytimes.com

Loving Food, Losing Weight
by Patricia Wells, courtesy of patriciawells.com

LOBES OF STEEL
by Gretchen Reynolds, courtesy of nytimes.com


Why Women Need Weight Training

Again and again, research has shown that women who maintain a regular, moderate strength training program enjoy a long list of health advantages. Some women still fear that weight training might bulk them up in unfeminine ways; however, as women of all ages realize the benefits of resistance training, negative attitudes about women in the weight room are rapidly fading, according to renowned strength training researcher William J. Kraemer, PhD, of Ball State University in Muncie, Indiana.

Weight training expert and researcher Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, gives 10 important reasons why women need to take strength training seriously:

1. You’ll Lose More Fat Than You’ll Gain in Muscle. Westcott and his colleagues have done numerous weight training studies involving thousands of women and have never had anyone complain about bulking up. In fact, Westcott’s research shows that the average woman who strength trains two to three times a week for eight weeks gains 1.75 pounds of lean weight or muscle and loses 3.5 pounds of fat. Unlike men, women typically don’t gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause bulking up, explains Kraemer.

2. Your New Muscle Will Help Fight Obesity. As you add muscle from strength training, your resting metabolism will increase, so you’ll burn more calories all day long, notes Westcott. For each pound of muscle you gain, you’ll burn 35 to 50 more calories daily. So, for example, if you gain three pounds of muscle and burn 40 extra calories for each pound, you’ll burn 120 more calories per day, or approximately 3,600 more calories per month. That equates to a loss of 10 to 12 pounds in one year!

3. You’ll Be a Stronger Woman. Westcott’s studies indicate that moderate weight training increases a woman’s strength by 30 to 50 percent. Extra strength will make it easier to accomplish some daily activities, such as lifting children or groceries. Kraemer notes that most strength differences between men and women can be explained by differences in body size and fat mass; pound for pound, women can develop their strength at the same rate as men.

4. Your Bones Will Benefit. By the time you leave high school, you have established all the bone mineral density you’ll ever have—unless you strength train, says Westcott. Research has found that weight training can increase spinal bone mineral density by 13 percent in six months. So strength training is a powerful tool against osteoporosis.

5. You Will Reduce Your Risk of Diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.

6. You Will Fight Heart Disease. Strength training will improve your cholesterol profile and blood pressure, according to recent research. Of course, your exercise program should also include cardiovascular exercise and flexibility training.

7. You Will Be Able to Beat Back Pain and Fight Arthritis. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease arthritis pain and strengthen joints.

8. You’ll Be a Better Athlete. Westcott has found that strength training improves athletic ability. Golfers, for example, significantly increase their driving power. Whatever your sport of choice, strength training may not only improve your proficiency but also decrease your risk of injury.

9. It Will Work No Matter How Old You Are. Westcott has successfully trained numerous women in their 70s and 80s, and studies show that strength improvements are possible at any age. Note, however, that a strength training professional should always supervise older participants.

10. You’ll Strengthen Your Mental Health. A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did, Westcott says. Women who strength train commonly report feeling more confident and capable as a result of their program.

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Now you’re exercising again, and it feels great. Of course, it felt great last year, too, when you went to the gym every morning for almost the entire winter! If it feels so great, why do you keep quitting? You may be able to make your physical activity more consistent by using some of these tricks. 

1. Start Looking at Exercise Differently. This is the big one, from my perspective, says James Gavin, PhD, sport psychologist and professor at Concordia University in Montreal, Quebec. All movement is exercise. People need to give themselves more options. Take the dog for a walk, bike to the store, take five-minute stretch breaks. If you don’t count something as exercise unless it happens in the gym, goes on for 40 minutes or requires a shower afterward, you're missing some of your best opportunities to stay active.

2. Think Small. This advice can be hardest for people who expect the most from themselves. Why bother walking around the block when you should be running your usual four miles? Because when you don’t have time to do all four miles, a brisk hike can keep you from feeling that you’ve failed.

3. Set an Agenda. It helps to challenge yourself with a learning or performance agenda, says Gavin. Set a goal, such as increasing the speed, frequency or duration of your activity. Maybe it's time to train for a marathon--or take a walk up the hill in the backyard without getting winded. (It’s perfectly fine to think small for your performance agenda, too). Your trainer can help you determine appropriate goals.

4. Get off the Beaten Path. Have you ever tried snowboarding? Bowling? Swing dancing? Body surfing? Chi kung? How about reversing your power walk route? Exercising at a different time of day? Physical activity isn't boring, but how you participate in it can be.

5. Use Your Brain. The active mind needs to be engaged, says Gavin. If you're new to exercise, dissociate tactics, such as listening to music, watching TV or playing computer games may help you stick with it--but stay aware of sensations that could signal injury or overdoing it. As you become more experienced, associative strategies, such as focusing on your breath or concentrating on the movement of your body, can help you enjoy exercise more. 

6. Get an Accountability Partner. Minneapolis lifestyle coach Kate Larsen suggests finding a friend, mentor or coach to keep you honest. You can either exercise with your partner, or simply check in with him or her to report your progress.

7. Plan to Stay Active. Don't decide in the moment if you can make the choice beforehand, says Larsen. Plan to park farther from the office and put your walking shoes in the car the night before. Plan to take that new yoga class next week, and call the babysitter now.

8.Face Your Fitness Foes. Does vacation throw your exercising schedule out of whack? Do projects at work overtake your activity time? Do injuries sideline you? Boredom? Fear of success? Fitness foes can be beaten once they've been identified. You can change your vacation style, set work limits, get guidance for injury-free activity, find new challenges, or face your fears with counseling and support.

9.Go Tribal. Even if you are introverted, the presence of others in your exercise environment can be motivating. We pick up on other people's energy, Gavin points out. We get into the tribal rhythms of being fully alive. Choose places and times to exercise where there will be other people who are actively involved in exercise.

10. Use a Script. We tell ourselves things like, Skipping this one little walk won't matter all that much, according to Larsen. Next time, be prepared with an answer for this excuse. Use images of past successful experiences to remind yourself of how good exercise makes you feel. Or repeat a simple phrase to yourself, such as, Every little bit makes a big difference. If you use planning, flexibility and imagination, you won't ever need to feel like a dropout again.

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Keeping Cool When The Weather Is Hot
It's summertime and you head out for a run. Before you even finish the first mile, your body feels as though it might ignite from the heat. It's not your imagination. Fifteen minutes into your run and your body temperature could be as high as 5¡ F above normal. If you were to continue at this pace, fatigue and heat illness would no doubt take over.

Strategies To Protect Yourself From Heat Illness
The above scenario doesn't have to happen. Drinking enough fluid, whether it be water or a sports drink, is imperative for exercising in hot or humid weather. Maintenance of body fluids is essential to maintaining proper body temperature. Sweat dispels heat through your skin. If you let your body become dehydrated, you'll find it much more difficult to perform even the lightest of workouts. But don't wait until you're thirsty to start replenishing those fluids. Chances are, by the time you actually feel thirsty, your body is well on its way to becoming severely dehydrated.

The following strategies will help you protect yourself from the onset of heat illness:

1. Hydration
Fluid replenishment before, during and after exercise is essential to avoid progressive dehydration. Always consume more fluids than you think you need before and after exercise, and strive to drink six to eight ounces of fluid every 15 to 20 minutes during exercise.

2. Exercise Intensity
You should probably reduce the intensity of your workout, particularly the first few times you are exposed to higher temperatures.

3. Temperature
Use the heat stress index table to determine the risk of exercising at various combinations of temperature and humidity. While a 90°F outdoor temp is relatively safe at 10 percent humidity, the heat stress of 90°F at 50 percent humidity is the equivalent of 96°F. When the heat stress index rises above 90°F, you may want to consider postponing your exercise session until later in the day. Or, plan ahead, and beat the day's heat by working out early in the morning.

4. Fitness
Physical training and heat acclimation can increase your blood volume, helping to regulate body temperature more effectively.

Interestingly, the acclimatization process can be completed in 7 to 14 days of repeated heat exposure. However, you must always continue to drink fluids before, during and after exercise.

5. Clothing
Wear minimal clothing to provide greater skin surface area for heat dissipation. Your clothing should be lightweight, loose fitting, light colored to reflect the sun's rays, and of a material that absorbs water, such as cotton.

6. Rest
Know when to say 'no' to exercise. Using common sense is your best bet for preventing heat stress when Mother Nature turns up the heat.

Heat Stress Index

Air Temperature °F

Relative Humidity	70°	80°	90°	100°	110°	120°
0%	64°	73°	83°	91°	99°	107°
10%	65°	75°	85°	95°	105°	116°
20%	66°	77°	87°	99°	112°	130°
30%	67°	78°	90°	104°	123°	148°
40%	68°	79°	93°	110°	137°
50%	69°	81°	96°	120°	150°
60%	70°	82°	100°	132°
70%	70°	85°	106°	144°
80%	71°	86°	113°
90%	71°	88°	122°
100%	72°	91°

Heat Sensation Risk of Heat Injury
90°—105° Possibility of heat cramps
105°—130° Heat cramps or heat exhaustion likely. Heat stroke possible. 130°+ Heat stroke a definite risk.

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The human stress response
The human stress response is a powerful reactive function, elicited to empower the body to either elude a pursuing enemy or fight off imminent danger. Our stress response is intended as a short-term solution to a short-term problem. In today’s world, however, we seldom face the kinds of physical dangers that would require such a response. Rather, our modern-day enemies are overloaded schedules, traffic jams, financial pressures and a host of other worries.

When faced with a stressful situation, our brains signal the adrenal glands to release a hormone called cortisol. Cortisol, in turn, releases glucose and fatty acids into the bloodstream in order to provide energy to the muscles. Cortisol has a direct impact on the body’s blood sugar levels. If too little cortisol is released, hypoglycemia can develop. If too much cortisol is released, hyperglycemia can develop, which can increase the risk for developing diabetes. High levels of cortisol also result in increased appetite and fat deposits.

When stress is chronic, cortisol levels remain elevated for long periods of time. Eventually, the adrenal glands become overworked and the cortisol release becomes lowered, or blunted. Researchers studying the link between stress and weight gain have found that people with a blunted pattern of cortisol secretion response were more likely to have increased body fat around the waist, higher blood pressure and blood sugar imbalances.

Stress and eating patterns
Not only does stress increase our appetites, but typically it also makes us crave foods that are calorie laden and contain few nutrients. Unfortunately, no definitive research has determined why stress-eaters make bad food choices.

Although many people automatically overeat at the first signs of stress, others initially shun food. However, after some initial weight loss due to a reduction in food intake, approximately 40 percent of these individuals typically begin to eat excessively six to seven weeks later and ultimately weigh in above their original weight.

Seven Stress-reducing strategies
Is there a more useless phrase in the English language than “calm down!”? Getting past stress is much more difficult than it sounds, but it is possible to take charge of one’s reactions to life’s pressures. Below are listed seven practical tips for reducing the stress response that contributes to overeating.

Don’t Worry, Be Happy. Instead of seeking comfort in food, engage in a pleasurable activity that pampers you. In other words, do something fun that doesn’t involve calories! Here are some options:
• Take a nap
• Get a massage
• Visit a friend
• Read a book
• Watch a movie
• Go dancing with a spouse or friend
• Sip a cup of decaffeinated herbal tea
• Go for a walk
• Play games with your kid

Take charge of the situation. When faced with a stressful event, ask yourself what you can change to minimize the pressure. We are never without workable options, even during the most stressful times in our lives. Elect to take charge of the situation instead of being victimized by it. In the process, your body will reduce the amount of cortisol it produces, which minimizes the harmful effects of prolonged hormonal release.

Eat a variety of real foods throughout the day. Because stress affects blood sugar, it is important to eat healthy meals throughout the day to maintain blood sugar levels. Be sure to include the recommended amounts of protein, carbohydrates and fat in each meal. Keep in mind that food allergies can develop when the adrenal gland is exhausted due to prolonged stress.

Replenish vitamin and mineral stores. Stress causes the body to “burn” more vitamins and minerals, specifically vitamin B complex, magnesium, and zinc; these nutrients are needed for blood sugar balance, and when their levels drop, stress levels increase. Also, the adrenal glands require more vitamin C and pantothenic acid (a B vitamin) during stressful times. Eat adequate servings of fresh vegetables and fruits daily.

Get Physical. Moderate exercise can help reduce the body’s production of cortisol during stressful times. Physical activity also has a calming effect on stressed individuals. Numerous studies have shown that exercise helps modulate mood, improves self-efficacy and self-esteem, and reprograms the brain for optimism instead of pessimism. Don’t overdo it, however. Taking all your frustrations out during an overly intensive workout will further increase cortisol production.

Avoid dieting. Don’t try to deprive yourself of any one food group. High-protein diets that restrict carbohydrates do not provide sufficient energy to shore up flagging energy levels. High-carbohydrate diets that restrict fat and protein cannot fuel the energy demands of the heart or maintain lean muscle mass. Instead, choose a well-balanced, natural-foods regimen. And rather than dieting, restrict your food portions and quit eating once you are naturally satisfied.

Get plenty of rest. Research has shown that most Americans get at least 1 1/2 hours too little sleep per night. Sleep deprivation affects blood sugar levels, reduces the production of human growth hormone, increases the secretion of cortisol, and reduces the production of leptin (a hormone that signals satiety). Aim for at least eight hours of sleep.

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Sir William Osler, the famous Canadian medical doctor, once quipped, 'There's only one way to treat the common cold - with contempt.' And for good reason. The average adult has two to three respiratory infections each year. That number jumps to six or seven for young children.

Whether or not you get sick with a cold after being exposed to a virus depends on many factors that affect your immune system. Old age, cigarette smoking, mental stress, poor nutrition and lack of sleep have all been associated with impaired immune function and increased risk of infection.

Keeping The Immune System In Good Shape
Can regular exercise help keep your immune system in good shape? Researchers are just now supplying some answers to this new and exciting question. Fitness enthusiasts have frequently reported that they experience less sickness than their sedentary peers. For example, a survey conducted during the '80s revealed that 61 percent of 700 recreational runners reported fewer colds since they began running, while only 4 percent felt they had experienced more.

Further research has shown that during moderate exercise, several positive changes occur in the immune system. Various immune cells circulate through the body more quickly, and are better able to kill bacteria and viruses. Once the moderate exercise bout is over, the immune system returns to normal within a few hours.

In other words, every time you go for a brisk walk, your immune system receives a boost that should increase your chances of fighting off cold viruses over the long term.

Should You Exercise When Sick?
Fitness enthusiasts and endurance athletes alike are often uncertain of whether they should exercise or rest when sick. Although more research is needed, most sports medicine experts in this area recommend that if you have symptoms of a common cold with no fever (i.e., symptoms are above the neck), moderate exercise such as walking is probably safe. Intensive exercise should be postponed until a few days after the symptoms have gone away. However, if there are symptoms or signs of the flu (i.e., fever, extreme tiredness, muscle aches, swollen lymph glands), then at least two weeks should probably be allowed before you resume intensive training.

Staying In Shape To Exercise
For athletes who are training intensely for competition, the following guidelines can help reduce their odds of getting sick.

1. Eat a well-balanced diet. The immune system depends on many vitamins and minerals for optimal function. However, at this time, there is no good data to support supplementation beyond 100 percent of the Recommended Dietary Allowances.

2. Avoid rapid weight loss. Low-calorie diets, long-term fasting and rapid weight loss have been shown to impair immune function. Losing weight while training heavily is not good for the immune system.

3. Obtain adequate sleep. Major sleep disruption (e.g., three hours less than normal) has been linked to immune suppression.

4. Avoid overtraining and chronic fatigue. Space vigorous workouts and race events as far apart as possible. Keep 'within yourself' and don't push beyond your ability to recover.

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There was a time when the word was never spoken, even between a mother and daughter. Menopause, still referred to as 'the change' in some circles, has now come out in to the open. It's about time. After all, a woman can expect to live one-third to one-half of her life past meno-pause, and these can be among the most satisfying years of her life. Part of the reason for its emergence as a hot health topic is likely due to the increasing body of information on how to manage it. Exercise plays a key role in making the transition through menopause easier and in enhancing health, happiness and productivity during the second half of life.

What Is Menopause?
The medical definition of menopause is cessation of menses for 12 months, caused when the ovaries stop making the hormones estrogen, progesterone and testosterone. For most women, menopause simply marks the end of their reproductive years. While the average age of menopause is about 51, some women may experience it as early as their thirties or as late as their sixties. Symptoms of menopause include: hot flashes, night sweats, bladder and reproductive tract changes, insomnia, headache, lethargy/fatigue, irritability, anxiety, depression, heart palpitations and joint pain.

How Does Exercise Help?
The good news is that a regular program of physical activity can help manage the uncomfortable symptoms of menopause as well as the related health concerns, such as heart disease and osteoporosis.

The mood-elevating, tension-relieving effects of aerobic exercise help reduce the depression and anxiety that often accompanies menopause. Aerobic exercise also promotes the loss of abdominal fat—the place most women more readily gain weight during menopause. In addition, some research studies have shown that the increased estrogen levels that follow a womans exercise session coincide with an overall decrease in the severity of hot flashes. Strength training also helps. It stimulates bones to retain the minerals that keep them dense and strong, thus preventing the onset and progression of osteoporosis. These effects of exercise, along with improved blood fats and physical fitness, work together to help prevent heart disease. Keep in mind, though, that good nutrition works hand in hand with a physically active lifestyle. A low-fat, high-fiber diet and adequate calcium intake are vital in order to reap the full benefits of exercise.

The Good News
If you have been a consistent exerciser during the years leading to menopause, you already have an advantage. Aerobic activity during childbearing years reduces the risk of breast cancer, a disease that becomes more prevalent after menopause. You also will have a jump on your bone health since your strength-training exercises just may have increased the density and strength of your bones.

To reap the benefits of exercise, a balanced program of weight-bearing aerobic activity (walking is great), strength training (with weights, resistance bands, yoga or even gardening), and flexibility is essential. Consistency is key; strive for some moderate activity daily, or at least most days of the week, every week.

Menopause And Beyond: Exercise Helps:

Reduce and Prevent Symptoms:
• Hot flashes
• Vaginal and bladder atrophy
• Joint pain
• Anxiety, irritability, depression
• Sleep disturbances, insomnia

Reduce risk of:
• Heart disease
• Osteoporosis
• Weight gain

Improve and increase:
• Strength, stamina, flexibility, energy
• Function of vital organs
• Condition of heart, lungs and muscles

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It is easy to let a vacation or business trip destroy your fitness schedule and eating habits, but why let something as rewarding as a vacation or as exciting as a business trip leave you feeling unhealthy upon return? With a little research and proper planning, you can create an easy-to-follow plan to keep you fit and healthy no matter where you travel, and you can come home feeling more healthy and energized then when you left.

Nature’s Playground and Man’s Monuments
There is no excuse for not finding places to exercise when every city has a great staircase, stadium, or tall buildings where you can master the stairs without a machine. If stairs aren’t your thing, cities have lots of places good for walking, running or even hiking. Ask the hotel concierge if there are parks or trails nearby; or if you have ventured to the mountains, ask for a map of local hiking trails. It is also a good idea to ask the concierge for a map of the city to find out how many of your destinations are reachable by foot. (Walking will increase your fitness and decrease your taxi fares.) Prior to departure on your trip, find out if your hotel has a workout facility and a pool, and remember to pack your bathing suit and workout clothes. If they don’t have a facility, they may be affiliated with a local gym where you can get a one-day pass for a small fee. There are no limits to the exercise you can do while exploring new territory. Make the most of your trip, and get to know the city by foot..

Prepare for Power, No Excuses
If your hotel doesn’t offer fitness accommodations, bring along a jump rope and an exercise tube. They are both lightweight and easy to transport. Jumping rope is one of the best forms of cardiovascular exercise, and you can do it anywhere. With the exercise tube and a pre-arranged plan to keep you motivated, you can keep your entire body toned and energized without entering a gym or stepping on a piece of exercise equipment. Numerous magazines and Web sites offer workout instructions for each body part. And, of course, body-weight exercises such as push-ups and crunches require no equipment at all. The point is to find a workout routine that suits your needs and follow it. Plan a specific time each day or every other day to do your strengthening and cardiovascular routines (a good plan is to alternate days between the two). Remember that the 20 to 60 minutes you spend working out each day is for you, and try to stay on schedule.

Have Fun
Be sure to enjoy yourself and make the most of the area to which you have traveled. Remember to bring comfortable shoes so that you can easily get a workout while using your feet as your main mode of transportation. Whether your trip is for business or vacation, remember that you should have some time for yourself every day. Why not dedicate that time to improving your health and making yourself feel better!

Nutrition Road Tips:

Reduce and Prevent Symptoms:
• Always drink plenty of water, particularly if you’re flying.
• Conjure up a healthy meal in your mind prior to entering a restaurant, and stick to your plan as closely as possible.
• Try to eat at least three times per day to keep you from feeling famished and overindulging at any one time.
• Pick up portable, healthy snacks at a local market so you won’t be caught hungry in front of the mini-bar.
• Go ahead and splurge on regional dishes or local cuisine, but balance your diet by choosing lower-calorie foods at other meals.

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When it comes to the Big Three of exercise—cardiovascular, strength and flexibility training—it‘s pretty clear which one can get overlooked. After all, while we prize cardiovascular and strength training for their role in helping us lose weight, build muscle and get fit, the benefits of flexibility training are less immediately alluring.

However, as the population ages, more of us are learning to appreciate the rewards of  stretching. Staying limber can offset age-related stiffness, improve athletic performance and optimize functional movement in daily life. Research shows that flexibility training can develop and maintain range of motion and may help prevent and treat injury. In fact, the American College of Sports Medicine has added flexibility training to its general exercise recommendations, advising that stretching exercises for the major muscle groups be performed two to three days per week.

How can you include an effective flexibility workout in your fitness program? Here are some guidelines:

1. Think in Terms of Serious Flexibility Training, Not Just Brief Stretching.  Squeezing in one or two quick stretches before or after a workout is better than nothing, but this approach will yield limited results. What‘s more, generic stretches may not be effective for your particular body. The more time and attention you give to your flexibility training, the more benefits you‘ll experience. A qualified personal trainer, physical therapist or health professional can design a functional flexibility program specifically for you.

2. Consider Your Activities.  Are you a golfer? Do you ski, run or play tennis? Do your daily home or work routines include bending, lifting or sitting for long periods? Functional flexibility improves “the stability and mobility of the whole person in his or her specific environment,” says physical therapist Deborah Ellison. She recommends an individualized stretching program to improve both stability (the ability to maintain ideal body alignment during all activities) and mobility (the ability to use full, normal range of motion).

3. Pay Special Attention to Tight Areas.  Often the shoulders, chest, hamstrings and hips are particularly tight, but you may hold tension in other areas, depending on your history of injuries and the existing imbalances in your muscle groups. Unless you tailor your flexibility training to your strengths and weaknesses, you may stretch already overstretched muscles and miss areas that need training.  

4. Listen to Your Body.  Stretching is an individual thing. Pay attention to your body‘s signals and don‘t push too far. Avoid ballistic stretching, which uses bouncing or jerking movements to gain momentum; this approach can be dangerous. Instead, slowly stretch your muscles to the end point of movement and hold the stretch for about 10 to 30 seconds. Older adults, pregnant women and people with injuries may need to take special precautions.  

5. Get Creative.  Varying your flexibility training can help you stick with it. You can use towels, resistance balls and other accessories to add diversity and effectiveness to your stretching.

6. Warm Up First.  If you‘re stretching on your own, don‘t forget to warm up your muscles before you begin. Walking briskly for 10 or 15 minutes is a simple way to do this.

7. Find a Flexibility Class That Works for You.  Classes that include stretching are becoming more popular and more diverse. Some combine cardiovascular and strength components with the flexibility training; others focus exclusively on stretching.

8. Stretch Yourself—Mind and Body.  Did you know that your emotional state may affect your flexibility? If your body is relaxed, says Ellison, it will be more responsive to flexibility training. Listening to music and focusing on your breath can help you relax as you stretch. You may also want to explore yoga or exercise inspired by the work of Joseph Pilates. In addition to stretching, classes in these disciplines may include relaxation, visualization and other mind-body techniques designed to reduce stress and increase mindfulness.

9. It‘s Not Just for Wimps.  Forget the idea that stretching is just for elderly, injured or unconditioned people. Many Olympic and professional athletes rely on flexibility training for peak performance.

10. Do It Consistently. It doesn‘t help to stretch for a few weeks and then forget about it. Integrate regular stretching into your permanent fitness program. For inspiration, look to cats and dogs—they‘re dedicated practitioners of regular stretching!

Intrinsic Motivation: The Secret to Enjoying What's Good for You

by Eric Harr

As the wet, chilling weather of winter sweeps across the country, a sweeping, chilling feeling also sweeps over us: The declining weather and expanding holiday feasts lead to this fact: the average person adds eight pounds of pure bodyfat to their frame from October 1 to December 31. The question is: How are you going to stay fit and maintain a healthy through these tough months?

We all know it can be done. We've all stared in bewildered awe at the irritatingly-motivated person running merrily down the street at 6am-just as we pry our eyelids open with our morning cup of coffee. What on Earth does he know that we don't? How can we acquire a similar motivation to exercise-one that is impervious to external forces such as work, family and poor weather?

According to many experts, the solution may be to develop your intrinsic motivation.

"Intrinsic motivation-or performing a task for its own sake-is the most powerful way to change behavior," says Jay Kimiecik, PhD, a professor at Miami University in Oxford, Ohio, and author of "The Intrinsic Exerciser" (Houghton Mifflin, 2002).

This is especially true of exercise.
"Doing a behavior for its own sake or learning how to enjoy a (healthy) behavior is not generally part of health promotion," he says. "It's usually, 'If you want to live a long life and reduce your risk of disease, you better figure out how to do these behaviors or you're going to die at an early age.'"
"The main difference with this approach is getting people to zoom in on their feelings and thoughts before, during and after an exercise experience," says Dr. Kimiecik.

This "inside-out approach" to physical activity is what cultivates an intrinsic motivation; unfortunately, this is precisely the opposite of how many of us approach physical activity. We tend to be destination-oriented when it comes to our bodies-we want to lose lots of weight, we want to do it now and we want it guaranteed. That visceral yearning is what powers the 19 billion dollar weight loss industry.

But if you take this "outside-in" approach, those external factors-such as poor weather-may more easily derail your fitness efforts. When you build an intrinsic motivation you begin to exercise for the sheer pleasure of doing and that solidifies your long-term commitment to physical activity. "Unless you become an intrinsic exerciser, things in life will keep coming up and will make it easier and easier for you not to exercise," says Dr. Kimiecik. "As an intrinsic exerciser, you'll figure out ways to overcome these various barriers."

The first step to developing an intrinsic exercise motivation is to shift your focus from the outcome to the process. Instead of setting long-term fitness goals that relate to outcomes such as weight loss, set goals that relate to participation (i.e., how many times you will work out this month, what type of exercise you will do). That way, the weight loss comes as a result of the participation-centric focus.
Most of all, keep your focus on doing your best each day-not in the past or in the future. This begins with setting a clear goal for each workout. But too vague a goal may result in your focus shifting to the boredom or discomfort of the workout. If your goal for an exercise session is to run faster, then focus on your breathing, using graceful technique and testing your limits. Stay focused on running fast and smooth and the thrill that comes along with that.

The next step to developing an intrinsic motivation is to hone your ability to focus during physical activity. Mental strategies can help you experience "flow," an optimal psychological state characterized by an intense absorption in a workout, a clear sense of your goals and a feeling of letting go. To increase your flow during exercise, concentrate on a deep, smooth and rhythmical breathing pattern such as inhaling when your left foot strikes the ground and exhaling on your right foot.
After your workout, take a moment to note how your body felt and what went through your mind. What felt good? What physical and mental strategies helped you stay centered on each moment? What can you do to improve the experience the next time out? Analyzing your exercise session shortly after the fact will improve your awareness of the exercise experience and help you focus on the process rather than the outcomes. That leads directly to a deeper intrinsic motivation-on performing a task for its own sake.

Finally, balance the challenge of the workout with your current skill level. In other words, design a workout goal that is neither so challenging that it makes you suffer nor so easy that it makes you apathetic. By challenging yourself subtly each time you workout, and staying focused on the here-and-now, you will begin to develop that "inside-out" intrinsic exercise motivation.

Then you can glide along on your morning run-with a smile on your face-as others looks on in disbelief!

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The Big Picture
by Eve Chenu

Regular exercise is a proven way to improve appearance,
increase energy, decrease the risk of many diseases, and
even improve emotional and mental health. In order to
fulfill these promises to their full extent, a fitness program
needs to be supported by a healthy lifestyle. An hour spent
at the gym will only bring the best results if the other 23
hours of the day also contribute to health and well-being.

Proper Nutrition: Food is the fuel needed not only for exercise but for all other functions such as tissue repair, brain activity, and immune system functioning. There is much debate among scientists and in the press about what constitutes the "perfect" diet. There may not be a single food regimen that works for everyone, but until a consensus emerges, some principles remain safe for most people:

• Content: Choose whole grains, fresh veggies and fruits, beans and nuts, fish, lean dairy and lean meats. Vary choices in order to get as many nutrients as possible. Keep sugary, fried, and highly processed foods to a minimum.

• Quantity: How much you eat is just as important as what you eat. Overeating of any type of food will lead to weight gain, not just eating the wrong foods as some people believe.

• Quality: A slice of white sandwich bread does not sustain the body in the same way as, say, a cup of organically grown brown rice, although both belong to the "grain" and "carbohydrate" categories on the USDA food pyramid. So choose whole rather than refined grains, and foods that are dense nutritionally rather than foods that consist only of "empty" calories. To avoid overloading the body with toxic substances that can have long-term negative effects, avoid artificial coloring and preservatives, and choose organically-produced foods.

• Making changes: Make gradual changes in your diet so you
don’t feel deprived. Long-term approaches always work better
than quick fixes. Rather than going to the grocery store with
a list of foods to avoid, make healthy choices whenever
possible. The healthy foods will naturally displace less
desirable options.

If you feel overwhelmed by food choices, seek the help
of a registered dietitian.

Proper Hydration: Water is necessary for cellular
function of all types, as well as proper digestion,
blood volume, kidney function, and more. There is no
agreed upon amount of water that is appropriate
for everyone but the following factors call for
increase intake of water:
• increased physical activity
• warmer or drier climate
• high protein dietary intake

When in doubt, drink more rather than less water.
Many people suffer from mild chronic dehydration.
Stresses such as travel or unusual exertion can be
enough to bring on fatigue, headache and nausea—even
causing a trip to the emergency room. Conversely,
overhydration is serious but quite rare. Because of added
sugars and artificial ingredients found in sodas and some
juices, choose water, diluted juices and herbal teas instead.

Stress Management: Scientific studies are increasingly
supporting the idea that stress causes a negative chain reaction
in the body that leads to poor health in the short and long term. Regular exercise does help, along with the following measures:

• Sleep: 8 hours may not be the magic number for everyone, but if you can’t get going in the morning, or nod off unless you get more coffee, you need to sleep more. Sleep is necessary for the body to regenerate itself. Lack of sleep can lead not only to physical ailments but also to emotional disturbance such as anxiety and depression.

• Down time: The body and mind need rest not only during sleep but during waking hours as well. Don’t wait for your yearly week of vacation. Make time each day and each week for relaxation and quiet.

• Relaxation techniques: Meditation, gentle Yoga, and Qi Gong are ancient arts that can provide a sense of renewal. Biofeedback is a modern method of using technology to learn how to control internal processes such as muscular tension, blood pressure and more. Massage and acupuncture can also diminish unnecessary tension.

• Make conscious choices: Learn to say no to activities that create a negative environment in your life. Make time for joyful moments and pursuits that make you feel wonderful. While most of us have difficult obligations at home or at work, it is easy to become compulsive about doing this and that without stopping to wonder whether it is necessary or beneficial.

Although our culture does not value relaxation to its full value, a well rested mind and body will allow you to power through tough workouts, look and feel energized, have an better emotional and mental outlook, and ward off illness.


Exercise and Strength Training
It's Never Too Late To Start

The best medicine to combat the vagaries of old age is exercise. And it's never too late to start, says Dr. Maria Fiatarone Singh, professor of Medicine and Sports Science at the University of Sydney in Australia.

Dr. Fiatarone and colleagues at Tufts University developed and tested a strength training program using weights on frail men and women in their 80s and 90s who live at the Hebrew Rehabilitation Center for Aged in Boston. Nearly all have arthritis and heart disease and take multiple medications. Most use walkers and almost all experienced falls.

Within 10 weeks, researchers saw improvements across the board in their patients. Virtually all of the participants got stronger and were able to walk faster and climb stairs more easily. Those who were depressed became more sociable, and those who took nutritional supplements had improved appetites. The non-exercising control group lost muscle mass and received no benefits from nutritional supplements. The evidence is clear, and so is the geriatrician's message to the medical community: doctors spend too much time prescribing pills and not enough on encouraging play for older patients.

Here, Dr. Fiatarone elaborates on her studies.

Q. We all know that physical exercise is good for our health and that most of us don't get enough of it, but what special benefits can exercise provide for the elderly?
A. There is a difference in the reasons for exercise for the elderly and exercise for younger people. An exercise program for the elderly is targeted more specifically for the prevention of disease and disability, while younger people exercise primarily to look better.

Q. What kind of exercise do the elderly need?
A. Not all exercise is good for all purposes. If you are using it like medicine, it's specific in terms of effect. You need to prescribe an exercise in relationship to what it is you are trying to promote. Somebody who has gait disorders—difficulty walking, falls a lot, has osteoarthritis and is susceptible to fractures—needs strength and balance training for the muscles. If the purpose of exercise is to prevent cardiovascular disease, you will need an aerobic exercise.

Q. Is strength training the best exercise for the elderly?
A. We looked at strength training for frailty and functional dependency. We looked at causes of frailty. Loss of muscle strength with aging is a cause of frailty. So the kind of
exercise needed is strength training. Stretching and walking don't impact muscle size. If somebody is weak and the weakness is contributing to the health status or quality of life, strength training is the way to go. If core balance is the problem, it makes sense to give them balance training. Tai chi and yoga are examples of balancing exercises. Standing on one leg or walking on a balance beam are balancing exercises.

Q. Isn't it enough walk regularly, or are the
benefits of walking overrated?
A. All exercise training should challenge you to accomplish something not normally experienced and to conquer new challenges. When you walk, you normally don't get any better unless you challenge yourself in a more difficult way, like walking heel to
toe. However, the epidemiologic literature shows that walking is associated with reduction in mortality and cardiovascular disease, diabetes and stroke. The more
vigorously you walk, the better it is. But, you have to look at it like medicine. You can't use the same form, dose, and intensity, for all people.

Q. Isn't exercise dangerous for senior citizens, particularly those who are already frail and have fragile bones?
A. Being a couch potato is lethal. We recommend seeing a doctor before starting any exercise program, but chronic, age-related medical conditions almost always indicate a need for exercise.

Q. Are there mental as well as physical benefits to exercise for the elderly?
A. Depression is well treated with exercise. Weight lifting and aerobic exercise work equally well. Exercise works 70 percent of the time for depression. It's better than anti-depressants because drugs are often less well-tolerated in older people. Nobody knows how or why exercise works. However, there are no good studies that show it can treat dementia. It helps with attention span, and there is some evidence that people who exercise are less likely to end up with dementia, but there is no way to tell if it is causal or not.

Q. How do you persuade seniors to get out of their rocking chairs and start pumping iron?
A. Independence and quality of life are the driving factors, not longevity. One thing people don't want is to become dependent on others. Strength training effects are evident in just a few weeks. They can see that they get out of chairs more easily and can move around better and that sustains people. Long-term adherence to strength training is quite high, whereas people are likely to drop out of exercising on a bicycle or walking.

Q. Is it ever too late in life to begin an exercise program and benefit from it?
A. It's never too late to start. Lots of people are starting in their 80s and 90s. It's good if you can come to old age with a bit of reserve, but even if you don't, exercise works.

GETTING 'WELL BEYOND 50’
1. See your health problems as a reason for exercise rather than as a barrier to exercise.
2. Look for opportunities each day to exercise instead of avoiding exercise. Turn what comes your way into exercise. Carry something instead of dragging it. Stand on one leg. As you go through the day, you can turn lots of activities into exercise opportunities.
3. Do something you enjoy and can conceive of doing most days for the rest of your life. It must be something you will do on a regular basis. That's what brings health benefits.


Hitting the Gym—at home
Shop smart so your new exercise equipment doesn't become a clothes hanger
By Jacqueline Stenson

For people with hectic schedules, a home gym can be the solution to never having enough time to go to the health club. In fact, more and more Americans are going this route. Sales of exercise equipment for the home have doubled over the last decade, and often surge this time of year as people make their New Year's resolutions to get fit. But if you're in the market for fitness gear, sorting through the myriad machines can be a workout in itself. Retail sales of home exercise equipment, including cardiovascular and weight machines, free weights and other items like fitness videos, totaled $4.3 billion last year, up from $2.9 billion in 1997 and $2 billion in 1992, according to the National Sporting Goods Association.  "It's really picked up in the last five years," says Larry Weindruch, spokesperson for the group.

People whose busy lifestyles make exercising at home a convenient option are fueling the trend, he says, along with aging baby boomers hoping to fight back the hands of time. Working out at home can also be cheaper than joining a health club year after year.

The most popular piece of equipment, by far, is the treadmill, which accounted for $2.5 billion in sales last year, Weindruch notes. But there's no single machine that's best for everyone, experts say.

SPECIAL REPORT
If you're shopping for exercise equipment, your first task is to determine which activities appeal to you most. Hate to bike? Maybe a stair climber or elliptical trainer would be a better choice. Don't like weight machines? Opt for free weights or resistance tubing.
"The single most important consideration before buying home fitness equipment is to choose equipment that you'll like to use," says Michael Bracko, an exercise physiologist in Calgary, Alberta, Canada, and a spokesperson for the American College of Sports Medicine.
"Otherwise," he says, "it's a very expensive clothes hanger." Once you've identified which activities you'd like to engage in at home, do some research. Independent product reviews in publications like Consumer Reports and Runner's World can help you get an idea for the range of products and features available and which ones get the best scores, experts say.

Work up a sweat. But ultimately, you'll need to do some legwork— even work up a sweat -- to find which equipment is best for you. Bracko recommends visiting three to five fitness stores and
spending an hour or two in each one. Ask lots of questions about the various products and then try them out. Come wearing sneakers and sweats so you can work out with a 
machine for 10 minutes or so. "Make sure it's a good fit," says Barbara Bushman, an associate professor of health, physical education and recreation at Southwest Missouri
State University in Springfield.

A product may have an excellent rating but if you don't like how the handles feel or the readout works or the way the belt moves or the weights clang together, keep looking. And if you're planning to share the equipment with other family members, make sure they like the product as well and that it's adjustable to their body types, notes Bracko. Weight machines that work well for a 6-foot-2-inch man, for instance, may not always suit everyone.

Take careful note of the equipment's workmanship and safety features. Is it sturdy? Do the cables, levers or pedals operate smoothly? Is it easy to start? (And if it's a treadmill, is there an emergency stop button and is the belt long enough for your stride?) Is the display easy to read and does it provide you with the information you want (such as minutes and intensity)? Is the seat comfortable? Can you adjust the difficulty of the workout as your fitness level improves? If you like to interval train on a bike or stair climber, does the machine offer that?

The pricier, the better? To some extent, you get what you pay for in exercise equipment, Bushman says. But beware all the bells and whistles. Expensive high-end models may have features like fancy electronic displays that you don't need. Factor in how you'll use the product, she says. If you're planning to walk on your treadmill a few times a week, a less expensive model will probably suffice. But runners who will log several miles each day on the machine will likely need a pricier model that can stand up to the use.

Buying a home gym
For more information on purchasing exercise equipment, check out these resources:
• American College of Sports Medicine 
• American Council on Exercise
• Consumer Reports (subscription required)
• Runner's World

Overall, though, exercise equipment is better than ever, says Bracko, who has tested dozens of machines. Moderately priced or even economy models also can be good, he says. One low-cost option is to search for good used equipment, preferably with a warranty. For bikers, another way to save money is to buy a stand for their road bike, so they can use it indoors, too.

Before purchasing any equipment, though, make sure it will fit in your home. This may seem obvious, but a machine may appear a lot smaller in the store than your bedroom. All-in-one weight machines can take up a lot of room. And it's not only floor space you need to be concerned with. If you're buying a treadmill, for instance, you'll also need to make sure ceilings are high enough to accommodate the tallest family member on the machine at a steep incline, if that's how it will be used. Also inquire with the sales rep about warranties -- the longer the better -- and delivery and set-up.

By spending some time researching and testing exercise equipment, you should be more likely to get quality products that best suit your needs -- and, hopefully, won't wind up holding your dry cleaning in a few months.

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Redefining Great Abs
Forget all about the six-pack. Yoga builds strong,
balanced abdominal muscles in a healthy,
holistic way.

The instruction seemed so shocking, I assumed I'd heard it wrong. Then the teacher repeated herself: "Soften and release your abdominals." This was the early 1980s, and I'd just started taking classes in Iyengar Yoga. Conditioned to hold in my abdominals by more than 20 years of dance training, traditional fitness classes, and our "suck in your gut" culture, I found it surprisingly difficult to let go in that area. Yet over time, I learned to relax my belly and fill it up with breath. Free at last!

Then I moved to another city and began taking yoga classes with different teachers schooled in various styles of hatha practice. Each instructor presented an alternative approach to working with the abdominals. In one class, we were told to "draw the pit of the abdomen up" and "hollow the belly." In another, we were instructed to "lift the side waist" and "pull the belly toward the spine." A third class emphasized Uddiyana Bandha (Upward Abdominal Lock), engaged by "contracting the abdomen above and below the navel toward the back." When yet another teacher asked us to "lift from the center but without creating hardness," I found myself wondering if I was the only one who didn't quite get it.

Were these completely different viewpoints about the abdominals? Or were my teachers
saying the same thing in different ways? Everyone seemed to agree on the belly's energetic importance--as the body's center of power, the abdomen initiates movement and is a repository for strong emotions, or "gut feelings," ranging from fear to anger. But the directions for engaging the abs were often very contradictory, esoteric--more metaphysical than practical--and at times, frankly, quite puzzling. What does it mean to have strong and healthy abdominals? How much does the yogic view differ from that of Western fitness? And just what did all those teachers really mean by their cryptic instructions? I intended to find out.

Clearing Up the Confusion
"There's a quagmire of confusion about the abdominals," says Jean Couch, yoga teacher, author of The Runner's Yoga Book (Rodmell, 1992), and owner and director of the Balance Center in Palo Alto, California. The central problem, she says, "is that people think they should hold their stomachs in, because the shape our society values as healthy and attractive is abnormally thin and held.” Since most people hold a low amount of tension in their abdominals all the time, she says, "they're unable to build abdominal strength, because you can never, ever strengthen a tense muscle. The only way you can strengthen your abs is to continually relax them--then you can exercise them as much as you want."

Despite the American fascination with rock-hard, washboard abs, she explains, a healthy muscle is actually "springy and elastic." Yet most people's abdominals go from "being held to being flaccid," says Couch, who urges her students to release their bellies and "align their bones naturally" so their abs can relax. "I never say, 'Pull your belly in,'" she adds. "I tell people, 'Elongate your spine,' which makes the belly automatically pull in." From this pulled-in--yet relaxed--place, she says, the abs are soft enough to allow deep breathing but elastic enough to be contracted when called upon, for example, to stabilize the body while balancing on one leg in Vrksasana (Tree Pose). Abdominal strength is important, Couch explains, "not to create washboard abs but to support vital organs and stabilize the skeleton."

This strength should be balanced with flexibility, says Joan White, an advanced Iyengar teacher and national chair of certification for Iyengar Yoga in the United States, "so we don't create further hardness and tension, but also so we're able to soften and release."

Many in the yoga community point out that the sedentary American lifestyle has created an epidemic of weak abdominals and a dangerous tendency to use back muscles to compensate. "Many people don't understand the difference between moving from the lower back and moving from the abdomen," says White. "When the abdominals aren't strong enough to do a pose, such as a leg lift, people will lift their legs by pulling from the lower back, which can cause injury."

Most yoga teachers agree that a strong, healthy abdominal region is essential to a strong, healthy practice. But it is difficult to find consensus about how to use yoga to develop that area. It's not as if each school of yoga consistently teaches abdominal awareness in the same way, using the same language. In fact, many teachers reacted strongly--almost as if offended--when asked how to examine this area in a detailed, muscular way. Because yoga is a discipline that seeks to unify, pinpointing one body part can seem inappropriate, almost baffling.

As Shandor Remete, an instructor at Shadow Yoga in Australia, explains, "Yoga isn't an exercise system, it's an energetic system. It's not about the size of the muscles but about the quality of the circuitry of wind, blood, and nervous energy that flows throughout the body." Over-development and hardness of the abdominals--or of any single muscle group--can be harmful, because excessive muscle bulk can obstruct energy flow and decrease the body's vital forces.

The Western focus on the body's physicality often ignores the emotional importance of the abdominal region, says Ana Forrest, yoga teacher and owner of the Forrest Yoga Circle in Santa Monica, California. "Some of our abdominal problems are related to lack of skillfulness in dealing with our gut feelings," she says, adding that "whatever happens on the mat is a paradigm for our lives. If we're not good at connecting with our center, perhaps we're not good at taking a stand for our truth and ourselves."

Forrest emphasizes abdominal work in each class, believing that it is helpful "for relieving emotional and physical constipation." But this very emotional component prompts some teachers to shy away from abdominal work in certain circumstances. "I've observed a lot of psychological baggage connected with the abdomen," says White. "It's a common place for people to hold anxiety, so if someone's feeling anxious, I don't want to create further anxiety and tension by giving them the chance to harden and tighten more in this area."

The Anatomy of Abs
Although many yogis are reluctant to focus directly on the abs, most exercise physiologists and fitness professionals have no such compunction. In our midriff-baring culture, "abdominals are one of the main areas people want to develop in an exercise program," says Tom Seabourne, an exercise scientist, martial artist, and coauthor of Athletic Abs (Human Kinetics, 2003).

Many fitness enthusiasts focus on developing the "six-pack" muscle, or rectus abdominis, which is actually a "10-pack" that runs from the pubic bone to the breastbone. "A straplike muscle designed for smooth, long movement, its main purpose is to raise your body from bed each morning," Seabourne explains. "The rectus is the most superficial and visible of four abdominal muscle groups that work synergistically."

Internal and external obliques, on the sides of the torso, rotate and bend the torso. "Obliques are used in almost every activity," Seabourne says. Twisting is the key to training them.

The deepest layer is the transversus abdominis, which is located horizontally underneath the rectus abdominis and the obliques. One of the few muscles with fibers that run from side to side, the transversus generally functions along with the autonomic nervous system to flatten the stomach in "bearing-down" activities, such as childbirth and defecation, and is activated in expelling actions, such as coughing and vomiting.

Yoga is excellent for building healthy abdominals, Seabourne says, because it involves moving the body in various directions and angles through postures requiring stability and balance--often in an unusual relationship to gravity. "The key is flexible strength, and that's what yoga develops," he explains. "Too many people still think ab training is doing crunches, which does nothing for flexibility. If you just train for strength, your muscles can actually shorten. And if you train in only one direction, you're limiting your range of motion."

Alternative Perspectives
Building strength and flexibility in the abdominal and back muscles, which form the body's "core," is the main goal of Pilates--one of the most rapidly growing exercise systems in the nation. Unlike in yoga, students in Pilates always "exhale through pursed lips, because this creates a resistance that helps people feel the abdominal contraction," says Moira Merrithew, program director of Stott Pilates in Toronto. Throughout all Pilates exercises, she says, the inhalations are done through the nostrils and the exhalations are done through the mouth to help students focus on their core and strengthen the deep abdominal muscles.

Several classic Pilates exercises focus on strengthening the abs, with the goal of creating "optimal functional fitness," Merrithew says. One of the best known is the "hundreds," performed supine with the head and shoulders raised while the arms pump up and down by the sides in time with the breath to the count of a hundred.

To help people learn the often subtle engagements of the abdominals, "hands-on work is invaluable," says Michael Feldman, a certified Rolfer in Sausalito, California, who teaches functional-anatomy workshops. He suggests that instructors teach people how to engage the transversus by first palpating the hip points at the front of the pelvis, then asking the person to "draw the two hip points together by lengthening the back and hollowing the belly." Another important aspect is finding the sitting bones, "so people can learn to sit on them properly," Feldman says. "One reason the abdominals are so weak is that most people sit with their backs rounded, which makes the abs go slack."

Using alternative modalities and systems, such as Pilates and Rolfing, to access the abdominal region can be a helpful way to create a connection if you're not feeling it in your yoga practice. To truly augment your yoga, be sure to take what you have learned and experiment with it the next time you're on the mat.

Let Your Breath Be Your Guide
Tuning in to your breath through yoga practice offers yet another way to access and tone the abdominals. Many yoga teachers find it most effective to teach ab work and awareness through breathing exercises.

Toronto yoga instructor Esther Myers recalls that after a hysterectomy, she experienced "an inner emptiness that left me feeling unstable in standing poses in a way I found surprising." Deep abdominal breathing proved particularly restorative for Myers, who used pranayama (breathwork)--especially the pumping action of Kapalabhati Pranayama--to strengthen and tone her abs without the shortening and contraction of sit-ups and crunches. Intended to clear the nostrils, ears, and other air ducts in the head, Kapalabhati--which means "shining skull"--activates the deepest abdominal muscle, the transversus, to perform an action she describes as similar to a controlled sneeze.

Kathleen Miller, a yoga teacher and therapist in the Viniyoga tradition, says that "many people find it difficult to access the [lower belly] area from the pubic bone to the navel." To help students awaken this "sleepy area," she has them lie on their backs with their legs bent, feet on the floor and one hand just above the pubic bone. She then has them tune in to their breath and contract this area on an exhalation, feeling how the navel moves back toward the spine, stabilizing the pelvis and lengthening the lower back. "In time," she explains, "people begin to feel that every exhalation can be an abdominal event."

The lower abdominal region is the site where Uddiyana Bandha is performed; this bandha "has the effect of bringing one's awareness to this energetic core," says Tim Miller, director of the Ashtanga Yoga Center in Encinitas, California. "At the end of the exhalation, there's a natural flow of awareness to this area. Uddiyana Bandha occurs in a very specific location and is a subtle contraction that is fairly light and mostly energetic in nature." To locate this area, he suggests "exhaling the breath completely, then sitting for a moment in that state of emptiness."

In response to the many people looking to strengthen their abdominals, Miller assures them, "Each time you take a complete breath, you're toning the muscles of the abdomen." In addition, he says, "there's an incredible amount of ab work within the [Ashtanga] vinyasa--jumping back and jumping through require grace and control in the center of the body so you get a sense of lightness." A large part of the Ashtanga practice--especially the primary series--is "detoxifying and ridding the body of waste material," he says. "And a common place that tends to get stored is in the gut."

Once it's clear to a student that yoga practice centers on energetics and unification--rather than getting something exactly right muscularly--some teachers will suggest specific asanas for abdominal development. For example, Shandor Remete recommends working the abdominal region in many different directions, such as in Surya Namaskar (Sun Salutation). This series contracts the abs in forward bends, such as Uttanasana (Standing Forward Bend), and lengthens them in backbends, such as Urdhva Mukha Svanasana (Upward-Facing Dog Pose). He also suggests doing Hanumanasana (Pose Dedicated to the Monkey God, Hanuman) and Mayurasana (Peacock Pose), because they both build and require strong, supple abdominal muscles, as well as Navasana (Boat Pose) and Nauli (abdominal churning).

Go Exploring
Since weak abdominals and damaged lower backs are common in our culture, Forrest encourages her students to perform ab exercises daily to help stay injury-free. "Core strength is essential in every pose--and absolutely mandatory for doing advanced 'gravity surfing' postures and series," she says--for example, moving through a series of Handstand variations or doing arm balances such as Eka Pada Bakasana (One-Legged Crane Pose), Tittibhasana (Firefly Pose), and Astavakrasana (Eight-Angle Pose). Plus, Forrest says, "building core strength and awareness in the abdominals can translate to feeling centered and strong in daily life."

Forrest includes at least 15 minutes of abdominal strengtheners in every class, in part because she found that strengthening her own abdominal area was critical to her recovery from a back injury. "At first, people tend to really hate doing abdominal work, because it's a painful area that many find hard to access," she says. "But after a while, it feels really good to wake up and cleanse our insides."

On the quest to create healthy abdominals, it's crucial that students learn to trust the body's messages. As Esther Myers explains, "If pulling the belly in improves your posture and makes you feel energized and confident, that's telling you something. If it makes you feel tense and strained, that's also telling you something. In yoga, you can make decisions based on an inner knowledge of what the practice is doing for you."

And how to develop that trust? "Go exploring," says Forrest. "Find out what works best for you."

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The Wonders of Water

If asked to identify the elixir of life itself, what would your answer be? The correct response would be WATER! Every creature sips this drink of life and without this "magic potion" life would cease to exist. Deprived of simple water, plants begin to droop and wither away to death. Seeds cannot germinate and no animal can survive without it. In the absence of water, the planet Earth would forever have remained one vast barren
rock of lifeless desert.

Water is the most important substance that the body needs next to oxygen. The people of ancient times worshipped water's importance as the key to life. The Egyptians worshipped the Nile River. The Hindus revered the Ganges River. In addition, the Greeks held water in the highest of holy substances; this is why their natural springs were chosen as sites for temples. Jesus even likened His gift of life to a well of crystal water (John 4:14; Rev.21:6). Despite the unbelievable importance of water, people today have yet to realize and appreciate the profound significance of its role in their lives.

The significance of water becomes apparent to people when they understand the body's need for water. The human body is comprised of over 70 percent water, which is involved in all body functions. All chemical reactions of the body occur within the aqueous environment (fluid environment) of the body,  and all solids (foods and nutrients) of the body are transported through this fluid medium. Water supports all nutritive processes, from digestion and absorption to utilization and excretion. Water is even essential for the simple act of swallowing and is a constituent of all cells and tissues. The temperature of the body is even dependent on water, much like the radiator of a car. The bodies need for water is relentless. The fact that somewhere between two and three quarts of water per day can be used by the body for these important functions is paramount. As you can see, it is obvious that water is the most important nutrient in our body. Yet, it is the most under-rated of all. Proper hydration is crucial for the establishment and maintenance of optimal health.

With all this information on the vital nutrient to life, now you are probably wondering how much you need. The rule of thumb is that an average adult should drink at least eight glasses of non-caffeinated fluids per day, with at least four glasses being water. We have been hearing this rule touted for many years, but as research indicates, few individuals are truly listening. The average adult loses between four and six pounds of water a day in the form of sweat, stool or urine. With a three percent loss of total body water, fatigue and decreased body functioning will ensue. A ten percent loss would be considered life threatening. With the daily body loss mentioned, exercise results in further losses of body water. Approximately one-half gallon of water will be lost during any light activity in moderate temperatures. One-half cup of water every 10-15 minutes should be consumed while exercising to make sure repletion is occurring and hydration is maintained. To translate, this equals at least two glasses of cool water for each pound of sweat loss. During the summer season and heat, the demand for water almost forces an individual to become a water warden. Activity and body weight are the factors in focus when determining the amount of water needed to maintain proper hydration. Fluid replacement is necessary, before, during, and after a workout because maintenance of water balance is critical. One important thing to remember is not to wait until your thirsty, but to drink to avoid thirst.

Finally, fluid fancy has to be addressed. Which fluid do you prefer? The fluids that Americans ultimately ingest most often come from substances such as coffee, tea, beer, soda, and other recreational type beverages. The problem with these choices is that they may contribute in dehydrating the body rather than hydrating the system. These choices should not be relied upon for fluid replacement even though they are made with water. Plain water remains at the top of the list when choosing which fluid is right for you. If plain water is not your favorite, consider spicing it up with some lemon or lime wheels. Or, add a drink mix such as Crystal Light to provide some flavor. Whatever method you choose to get those fluids, remember that water is the sustenance of life.

No other item has been taken for granted more than water in its role in health. When one has something in such abundance that its presence is everywhere and so plentiful, one cannot help taking it for granted. This seems to be the case for water. Focus on your fluids!

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Get moving and maybe you can beat the flu
By Pamela LeBlanc

Can't get your hands on a flu shot this year? Try exercising instead.

That's the moral of a study unveiled at a physiology conference in Austin this week.
Two University of Illinois researchers found that mice that ran on a treadmill after being
infected with the flu virus had a much higher survival rate than similarly infected mice that, well, did what mice do when they're not exercising.

If people are like mice, then the study offers yet another reason to get moving.

"The take-away message is 'Keep exercising because you never know when you'll get sick,' " said Tom Lowder, a graduate student at the Physical Fitness Laboratory at the University of Illinois, who worked with senior researcher Jeff Woods on the ongoing study, which began a year and a half ago.

Lowder and Woods were in Austin presenting their findings at the American Physiological Society's 2004 Intersociety Meeting.

Their study compared mortality rates between mice that ran at a moderate pace on a treadmill for 20 minutes a day after being infected with the flu virus and mice that were sedentary after being infected.

Half the mice were 10 to 14 weeks old and half were 5 to 7 months old — old enough to have fully developed immune systems. Mice typically live about two years. None had exercised regularly before the study.

When flu symptoms appeared, they quit exercising to mirror what most people do when they start sniffling or coughing.

Three times as many of the young mice that exercised survived, compared with their nonexercising peers — 37 percent compared with 12.5 percent. And twice as many of the older mice that exercised lived, compared with their sedentary counterparts — 82 percent compared with 43 percent.

The researchers said they were surprised to see such big differences in survival rates with such little exercise. But the results should give hope to those who hope to strengthen their immune systems with just a short daily jog or bike ride.

"This is really just the beginning," Woods said. "As researchers, we want to be able to understand why it happens."

A human trial is under way at the same lab to find out whether the flu vaccine is more effective in seniors who exercise than seniors who don't exercise. Preliminary data shows that it is, Woods said. Typically, older people are more susceptible to the flu and don't respond as well to flu vaccine. The human trial will be completed in 2006.

The message, then?

"Adopt a physically active lifestyle. You potentially could protect yourself from problems from the flu," Woods said.

Another tip? Wash hands thoroughly and often to prevent the spread of the virus. And people who fall into a high-risk category — older than 65, younger than 2, suffering from a chronic disease or pregnant — should get a flu shot, and get it early.

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Clear Your Head

by: Bob Cooper
courtesy of Runner's World

When a nonrunner asks why you run, you probably skip the fact that it makes you feel good because you know your sofa-embedded friends won't get how something that looks so difficult can make you feel so happy. But the exercise-mood connection is real.

Physical activity—especially running—improves mood and self-esteem and diminishes stress, anxiety, and depression. "We've published several studies in which we've compared aerobic forms of exercise with weight training, and in virtually all of them, aerobic exercise s more effective at reducing anxiety," says Jack Raglin, Ph.D., associate professor of kinesiology at Indiana University at Bloomington. "Unlike less rigorous forms of exercise, running elevates mood for up to four hours afterward." Running outdoors will perk you up more than running on a treadmill. And a little running is better than none at all. Researchers recently reported that a 10-minute run provides an immediate bump in mood.

Running can even help people with depression, which affects 23 million Americans each year. It's not a replacement for therapy, but running can be beneficial on the road to recovery. Running provides the benefits of therapy (time to think and talk things over) and medications (a biochemically induced mood lift) without the drawbacks (cost and side effects).

In 1999, Duke University researchers found that depressed people who exercised ha