Planning for Fitness Success

This week’s idea for healthy living = PLANNING

It’s Fall, back to school, and illness season. So planning will be key. If you haven’t paid things forward it will matter that you determine your strategy to get through the season and how to maintain workouts if you get ill. How will you adjust your schedule for busy days or days/weeks you feel like crap. Falling completely off the wagon doesn’t seem to be the best option because most have trouble getting back on – Damn horse ran fast after I fell off – SO … here are some tips for planning balance in your life.

1)      Determine what you can do – maybe you usually workout an hour but the first week of school or during a big project it might be 30min a day or 2 15min segments. Maybe find activities that you can include for calorie burn like parking and walking or picking events with friends that include activities to participate in.

2)      Pay attention to food – if you aren’t working out as much or hard you may need to cut back on calories – often easier when sick than during a busy time. So just notice and maybe choose the salad and lean chicken, smaller portions, or eating less snacks throughout the day – don’t go too long between meals or you’ll tank your blood surgar.

3)      Know this is how healthy living works – life happens, we get sick, go on vacation, have a whole town party for a week where we dress up. Give yourself a break and keep postive. This is the stuff that makes life worth living and if you can strike the balance between healthy eating, working-out, and living you are doing it. Your horse won’t take off with your wagon – you’ll have no trouble living the fitness lifesytle if you have put some effort into planning for life.

Quick Reminder on Benefits of Exercise

Sometimes it’s easy to forget that starting exercise doesn’t have to be overwhelming AND there is good reason to consider adding it to your life if you haven’t already. Here’s a quick reminder on some benefits and how to get started with short bouts of movement.

Exercise has so much potential to make your life better – less stress, sickness, and disease, not to mention, endorphins (body’s morphine), endocannabinoids (body’s pot), and it just feels good to have completed something that makes you sweat. Life gets a little easier when you take the time for you each day even if it’s just minutes. Fitness goals can be accomplished in intermittent bouts of exercise, you know so take some time to do just a little here and there until you’ve reached your daily goal. You can do this and it doesn’t have to be overwhelming to start.

IF you are still struggling – See me. Let’s look at your obstacles and maybe pare down your goal.

IF you are feeling pretty good about your current health place – EXCELLENT!!! You’ve put in the hard work to make the change and now it’s becoming habit. Work on continuing to solidify and look at timing to add another layer of healthy change on – for example: it’s often easier to focus on diet or exercise to start with, once your fav becomes easier to stick with you add the other component. This helps you stay focused and challenged. Loss of motivation happens just as easily from boredom as difficult tasks.

It’s Park & Walk Season

So,  I was noticing on my way out to the car mid morning …  that is smells different outside. Tis the season of …

Parking and Walking!!! Yeah. Yeah. Yeah!!!!  The ice is gone and may not return in full force (to cover our parking lots) till the leaves fall again.

I’m sure that’s not the seasonal name you were thinking I was going to say. So now that I’ve got your attention and before you list all the reasons you can’t walk more hear me out.

In order to lead a more healthy lifestyle you must add physical activity (PA) into your day. PA is about doing more throughout your day that gets your body moving  AND the small things add up. Below is a chart from the 2008 physical activity guidelines http://www.health.gov/paguidelines/guidelines/chapter1.aspx

You can see adding as little as 150 min / week of medium level of activity brings some to substantial health benefits.

Below the table are definitions of intensity levels. If you are wondering about intensity levels;  how to figure out your ideal low, moderate, high ranges l can help you do that. Otherwise go with the concept that low you can hold a conversation about the flowers, medium you can say a sentence about them, probably sweating and your breathing is getting heavier, and high you are speedy, their colors are blending together, you aren’t commenting much on them one way or the other but you are sweating and breathing hard.

AND before you say I don’t have 150min to give up each week, I’m already too busy. Here’s some ways:

PARK AND WALK. I don’t park by the bus stop because I love the asphalt. I do it because I can. I can pay it forward. I know someday I’ll have to park closer. It allows me to fit more activity into my busy days and the view is nice walking into our Bodo building.

Get up every 90 min and walk around your worksite – outside or in doesn’t matter just move.

Do desk yoga – It helps with repetive movements, getting us grounded for our next clt, and stress levels

Strength Train – YES, I said you can strength train during your day. I have a program so that you can hit all the major muscle groups, move once an hour, and NOT sweat too much, at least not enough that you have to change your clothes.

Take the stairs whenever you can. – Stair climibing is a great way to get a cardio burst in throughout your day. Challenge yourself to run up, or take two at a time, or go up and down for a full 10min.

Check out the MET chart below. METs are a way we calculate energy expenditure. If you’d like to know your range I can figure it out for you, it’s based on weight and uses a an value of 1 for resting. As the METs get higher the harder the PA you are performing. As you can see from the chart there are many ways to incorporate physical activity into your daily work and life activites. You JUST might be doing more than you think you are already! There’s also a great chart at the CDC’s website: http://www.cdc.gov/nccdphp/dnpa/physical/pdf/PA_Intensity_table_2_1.pdf

Rember to meet the guidelines you can break up the time – 3 /10min sessions still equals 30min in your daily activity counts.

And before you let the words “I can’t do those things because of my knee, my back, my hip, my kids, my ______ (or whatever)” STOP. Fine, don’t park by the bus stop. Park the next spot up from your normal spot and walk 10 steps more not 20. Don’t take the stairs if you feel more pain – pick something else to do. Focus on what you CAN do not what you can’t.

You never know, you just might find that by going slowly it doesn’t take long to do that thing you felt you’d never do. Step by Step – literally

Enjoy your parking and walking (aka spring) season!

 

Classification of Total Weekly Amounts of Aerobic Physical Activity Into Four Categories

Levels of Physical Activity Range of Moderate-Intensity Minutes a Week Summary of Overall Health Benefits Comment
Inactive No activity beyond baseline None Being inactive is unhealthy.
Low Activity beyond baseline but fewer than 150 minutes a week Some Low levels of activity are clearly preferable to an inactive lifestyle.
Medium 150 minutes to 300 minutes a week Substantial Activity at the high end of this range has additional and more extensive health benefits than activity at the low end.
High More than 300 minutes a week Additional Current science does not allow researchers to identify an upper limit of activity above which there are no additional health benefits.

 

Action is needed at the individual, community, and societal levels to help Americans become physically active.

  • Inactive is no activity beyond baseline activities of daily living.
  • Low activity is activity beyond baseline but fewer than 150 minutes (2 hours and 30 minutes) of moderate-intensity physical activity a week or the equivalent amount (75 minutes, or 1 hour and 15 minutes) of vigorous-intensity activity.
  • Medium activity is 150 minutes to 300 (5 hours) minutes of moderate-intensity activity a week (or 75 to 150 minutes of vigorous-intensity physical activity a week). In scientific terms, this range is approximately equivalent to 500 to 1,000 metabolic equivalent (MET) minutes a week.
  • High activityis more than the equivalent of 300 minutes of moderate-intensity physical activity a week.

MET chart:

Iowa CHAMPs Cardiac Rehabilitation Guide: Exercise: http://www.uihealthcare.com/topics/medicaldepartments/internalmedicine/champs/metchart.html

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METs Exercise Recreational Occupational Activities of DL
1.5-2.0 METs Strolling 1-1.5 mph 1 miles in 40-60min Knitting; Playing cards; Sewing; Watching TV Desk work; Driving auto/truck; Sitting doing light assembly; Typing; Using hand tools; writing Brushing hair/teeth, Light housework, Making bed; Partial bath; Polishing furniture; Washing clothes
2.0-3.0 METs Walking, level 2.0-2.5 mph, 1 mile in 24-30min Cycling, level outdoors-5mph Horseback riding (walk); Light golf (power cart); Playing musical instrument; Shuffleboard; Woodworking Bartending; Crane operation; Standing doing light or medium assembly; TV/auto/car repair; Working heavy lever Cooking; Driving car; Ironing; riding lawn mower; Scrubbing floor; walls, cars, windows; Showering; Sweeping; Tub bath
3.0-4.0 METs Walking 3.0-4.0 mph, 1 mile in 15-20min Cycling, outdoors

5.5 mph

Billiards; Bowling; Canoeing; Croquet; Fly fishing; Golf (pulling cart); Shopping; Volleyball (non-competitive) Baling hay; Driving heavy truck; heavy machine assembly; Janitorial work; Light welding; Operating large levers; Plastering; Plumbing; Stocking shelves Cleaning windows; Climbing stairs (slowly); General House work; Kneeling; Light work; Packing/unpacking; Power lawn mowing (light); Sexual intercourse; Stocking shelves; Vacuuming
4.0-5.0 METs Walking 3.5-4.0 mph 1 mile in 15-17 min Cycling, 8 mph Calesthenics Swimming (20 yd/min) Ballet; Dancing; Gardening (how, weeding, digging), Golf (carrying clubs); Table tennis; Tennis (doubles); Volleyball Building interior of house; Carrying trays/dishes; Farm work (sporadic); House painting, Lifting, carrying objects(20-40 lb); Light carpentry; Mechanic work Raking leaves, shoveling light loads
5.0-6.0 METs Walking 4.0-4.5 mph 1 mile in 13-15 min Biking, 10 mph Canoeing (4m/hr); Gardening (digging); Skating (ice/roller); Social/square dancing; Softball/baseball (non-game); Stream fishing Handyman work (moving, shoveling); Heavy Carpentry; Putting in sidewalk Raking leaves, shoveling light loads
6.0-7.0 METs Walking/jogging, 4.0-5.0 mph 1 mile in 12-13 min Biking, 11 mph Swimming (breaststroke) Backpacking (light); Badminton; Hiking; Hunting; Horseback riding (trot), Skiing (cross country 2.5 mph); Skiing (light downhill); quare dancing; Tennis (singles) Exterior home building; Lifting, carrying objects (45-64 lb); Shoveling (10/min, 9 lb); Splitting wood Lawn mowing (push mower); Snow shoveling (light snow)
7.0-8.0 METs Walking, 5 mph 1 mile in 12 min Biking (outdoors) 12 mph Swimming (backstroke), 40 yd/min Badminton (competitive); Basketball (non-game); Canoeing (5 mph); golf (carrying bag); Horseback (gallop); Skiing (downhill, vigorous) Ascending stairs with 17 lb load; Lifting, carrying (65-84 lb); Moving heavy furniture; Sawing
8.0-9.0 METs Jog/run 5.5 mph Biking (outdoors) 13 mph Swimming (breaststroke) 40 yd/min Rowing machine; Rope jumping (60-80 skips/min) Basketball (non-game); Handball/squash/racquetball; Mountain climbing; Soccer (non-team); Touch football; Tour skiing Lifting, carrying (85-100 lb); Moving heavy furniture (moving van work); Shoveling (14 lb scoops, 10 scoops/min); Using heavy tools
9.0-10.0 METs Jog/run, 6 mph 1 mile in 10 min Football (competitive); sledding/tobogganing Heavy labor; Lumberjack; Shoveling (16 lb scoops) Ascending stairs carrying 54 lb
11.0+ METs Run 7 mph (11.5 METs) 8 mph (13.5 METs) Competitive sports: Basketball, Handball, Racquet, Rowing

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What’s New Year’s have to do with Valentine’s Day?

 What’s New Year’s Resolutions have to do with Valentine’s Day, you ask????

Most have given up on their NYRs by V-Day – DON’T BE ONE OF THEM … Be the BEST you, YOU can be.

If you have kept at it and feel like your new health goal is finally beginning to feel like a new you – CONGRATULATIONSthis was the hardest part. Next stage is about keeping your commitment to yourself and moving into maintenance of your new habit until you forget you didn’t used to do it.

If you have fallen off your wagon – go catch the horse and get back on J, it’s not as hard as you think. You have already begun the process of change – your body and mind will remember. Getting back to it isn’t as hard as starting anew. Remember failures are part of the stepping stones to success. What did you learn by falling off?

So back to V-Day –What will you do to love yourself welltoday? For me: I worked out hard this morning and plan to enjoy some of today’s deliciousness (in moderation), my chocolate is well earned today!

Here’s to a healthier you in 2013!

Stacy

*And if this seems way overwhelming come and talk with me. I can help you break it down into bite sized chunks.

How Does Your Garden Grow?

As we move closer to the official date of summer I thought it would be good to discuss gardens. Not the gardens in our yards, on our balconies, and growing in pots, but the garden that is your body.  Just like planting a garden good health takes tending. We have to work to get it to elicit the juicy fruit of health. Here are a few ways to make sure you have planted the right seeds in your fitness-garden. What fertilizer did you give it? Quality fuel goes a long way. It is important to choose clean, whole foods – things as close to their original composition as possible. This doesn’t have to be burdensome. Shop the perimeter of the grocery store and look for items with the least amount of ingredients.

I have been learning about how our nutrition impacts our physical and mental health. One tip to eating more healthy and emotional health is cutting out added sugar. According the Wall Street Journal “Most women should limit sugar intake to 100 calories or six teaspoons, a day. Men should limit their consumption to 150 calories. … A 12-ounce can of cola has 130 calories or eight teaspoons” These recommendations come from the American Heart Association. This recommendation is about the extra sugar added to our foods, like added sugar in dried cranberries (and other fruits), juices, crackers, chips, and cereals. Naturally occurring sugars aren’t on our list however it can be tough to pick them apart from added sugar. The best way to help figure it out is look on the label. Any food with added sugar comes out of your cart.

Then there is fat. There is research to support that our bodies need fat. It is known that many processes and vitamin absorption requires fat, however it can be confusing to determine what fat is a “good fat”. Typically, we want the fat in our diets to come from polyunsaturated fats (avocados, olive oil, nuts) and only about 10% of our daily intake to come from saturated fat (animal products). The omegas – 3, 6, & 9s – are also important to healthy function in our bodies. Things like wild salmon and nuts provide some of these luscious fats. So pay attention to the type of fat you are consuming, it’s a big part of good health and helps you feel more satisfied after a meal.

Food is an important component to good health – in fact without a good diet great exercise won’t take you far. You need good nutrition to get the great exercise. However exercise is the other half of the equation. So now that you have considered your food intake and have “planted seeds” of good nutrition it is time for adding exercise in.

Exercise allows our body to move through joint range of motion, build strength, bone density, and heart health. It helps our metabolism stay elevated and helps us create efficient metabolic pathways through our energy systems. All of this translates into feeling better while we do fun things in our lives. Some of us enjoy hiking, shopping, biking, kayaking, playing with the kids or grandkids or neighborhood kids, gardening, walking our dog, chasing our cats, exercise is the piece that makes all of these activities more enjoyable. You can begin by walking daily, adding in strength 2-3 times a week, increasing your current intensities or speed. The key is you just need to start. I have some links below to help you customize your needs.

See some of my older posts to get started on a new workout (here’s a quick search I did). I have some specific workouts up as well. Just search www.superiorworkout.com to find them in old blog posts. I also have a number of exercises with safety tips and equipment buying tips available on my video blog. If you have a specific question about a workout, let me know and I’ll be happy to answer your questions.

So as we come upon summer solstice how have you planted your garden of health? Are you feeding yourself well? Are you exercising hard enough, often enough, enjoyably? Now is the time to re-evaluate where you are and where you want to be … you’ll be amazed at the harvest you’ll reap with a little planning.

We’ll check on your garden in August (8wks) and see if it needs some weeding and then in September (13wks from now) to see what kind of harvest you’ve pulled in over the long days of summer sunshine.

6 Weeks Till Summer. Are You Beach Ready?

Summer’s just around the corner are you ready? Have you been training consistently? Have you fallen off the wagon? Is it time for the beach body workout to help you get ready to present your best bod this summer? Here are some ideas to get you started (or keep you going) as summer quickly approaches.

First, make a plan. If you’ve been working out it may be time to add intervals in, sign up for a class, or add/change your strength training routine. We are creatures of habit and get locked into doing the same thing over and over. When we continue to do what we are used to the body adapts and isn’t working as hard anymore. Give it a shock by changing up your workout. This will help you work harder while your body works to learn the new movement patterns and routines.

Second, add a day or two to your routine. If you haven’t been working out aim for 3-5 days per week of cardio and 2-3 days of strength training. Flexibility training should be done after each workout and can be done daily for best results. If you are an experienced exerciser aim for 5-6 days a week for cardio and consider how you could break up your strength training to add more intensity,

Finally, take a good look at your diet. Make sure you are eating enough and that your diet is a healthy one. Look to make sure your diet is balanced and made of whole foods of good quality. Try to eat as many nutrient dense foods as you can. These are foods that have the best nutrition / calorie. This way you’ll be able to keep your caloric intake under control while supporting your body to get the most nutrients possible.

Get Ready Beach Here We Come!

5 Ways to Get Around Workouts and Weather

So you think you’re pretty committed to your fitness routine but whenever the weather doesn’t do it your way you are no where near your exercise plan. Hmmmm, are you letting the weather dictate how your workouts go? If so it’s time to get the right gear and commit to yourself. Here’s 5 ways to get around the weather. 

  1. Get the right gear. Rain, wind, snow, sleet all can derail a good plan in no time. Having the right gear can help you stay focused even if the weather isn’t cooperating.
  2. Find a Buddy as committed as you. It’ll help on those gray sky days.
  3.  Have a back up plan. Do you have a gym you an hit if the weather doesn’t comply.
  4. Schedule a couple of times on those days you have a heads up about storms. If you miss the morning workout hopefully you’ll be able to make and afternoon time.
  5. Double up on another day that week. If you miss a workout try to make it up the next day by increasing the intensity of your regular workout and leaving time to make up the missed one.

Spring Into Fitness

Spring is around the corner. Are you ready to take your workouts to the next level? Burning calories isn’t just about how long you work it’s about how hard you work. Intervals are a great way to increase your workout calorie burn without increasing the amount of time you spend working out. Here’s how to use intervals in your program.

Begin with a warm up. Move through the movement patterns your are going to do during the intervals at a slower pace. Stretch anything that feels tight or like it needs some attention. Then begin at a moderate pace (formula below) for 2min. Take your pace to a vigorous pace for 1 min. Return to a moderate pace for 2. This is your recovery time. Repeat this pattern until your workout is complete.

To make it more difficult shorten your recovery times and increase your vigorous work phases.

To figure out your intensity levels you can use a heart rate formula to find your target heart rate training zones. This is the Karvonen Formula a popular one used by personal trainers. You’ll need to take your resting heart rate (RHR) by finding your pulse (radial artery on your wrist) and counting for 30 seconds and multiply by 2 for a 60 sec reading.

220 – Your Age = Maximum Heart Rate (MHR)

MHR – RHR = your Hear Rate Reserve (HRR)

HRR X .40 = training % range

HRR X . 85 = training % range

training % range + RHR = your target training zone

training % range + RHR = your target training zone

40-65% = moderate workouts

65-85% = vigorous exercise.

You can recalculate according to the zone you want to workout in. Use a heart rate monitor for easy reference or divide your target training zones by 6 for a 10 second count.

3 Ways to Reach Your Fitness Goals

So we are almost a month into your New Year’s Resolutions. How are you doing? Have you been able to make your daily and weekly goals? or Is you motivation waning and you have forgotten what had you so ready to take on this task? Here is 3 steps to getting back on track and keep yourself moving toward your goals.

Review what progress you have made – you did start something. Review what you have done even if it was only a day or a week. Recall how it felt to have accomplished that first day. Reflect on what was so motivating then.

If you didn’t write it down then. Write it down now.

What are you working towards?

What are you willing to do each day to accomplish it?

How long will it take you? (losing a pound / week is recommended for healthy lifestyle change)

What was your big obstacle? What caught you and kept you from reaching your goal so far? Was it your schedule? Was it support (or lack of it) from friends and family? This isn’t a place to find failure but learning. So look at what went wrong and make a decision about what you can do differently and start again. START AGAIN!!!

The path to success isn’t about never having set backs. It’s about how many times you have a set back and how you get back up. So if you have fallen off the New Year’s Resolution wagon this year. JUST get back on.

Routines and Fitness

For many of us fall is the time we get “back on the wagon” when it comes to our fitness routines. Months of longer days, warmer weather, and high energy activities have left us happy and overwhelmed. Add in extra food and beverage consumption and we may even have a few new pounds to cart around. Routines are important when commiting to a healthier lifestyle. Routines help us keep track of and make new behaviors habits. Just the act of tracking will increase or decrease a behavior. Many people balk at the idea of journaling and it’s still one of the best tools we have to truly change our behaviors. It doesn’t have to be difficult. Something as simple as hash marks can still have a big impact on our behaviors.

Another thing routines help us with is taking the overwhelming work of constantly changing and making it managable. We use the routine as a way to come into new behaviors without complicated thought processes, constant schedule shifts, and working so hard to think about what we are going to do. Instead putting a workout appointment on your calendar with an alert automatically reminds you to workout daily.

It’s the small changes you do daily that result in the large changes of creating a more healthy lifestyle. It matters what you do each day and adds up quickly. So today take some time to outline your goals for the next 3 months. Put them on paper, scheduling them into your life, and commit to making them happen. Track them along the way and watch yourself develop into the person you want to be.