Currently viewing the category: "cardio"

Dog-Walking Keeps Pregnant Women Fit

By On · Add Comment · In cardio, diet, dog-walking, fitness requirements, pregnancy massage, pregnant women, weight loss, yoga

Pregnant and looking to keep in shape? Then walk yer dogs, ladies. Yes, Fifi and Fido can keep you moving enough to get in your daily fitness requirements. So says a recent study out of the UK that found that pregnant women that owned dogs were 50% more likely to get the recommended 30 minutes of exercise a day by going for brisk walks.

Researchers at the University of Liverpool looked at over 11,000 pregnant women, and suggested that dog walking may be an important factor in controlling obesity and improving the health of pregnant women overall. While they found no major differences between pet owners and non-pet owners with regard to pregnancy weight, they did note that dog-walkers get more exercise overall. And that’s because weight loss or weight maintenance is much more than just a consequence of brisk walking–healthy diet also a major factor.

Adult dog owners have been found to have higher activity levels in general in both the U.S. and Australia, but this is the first time the benefits have been shown in pregnant women. “By not managing their weight and exercise, pregnant women risk unnecessary weight gain, as well as a difficult labor or weight problems for the child in later life,” said researcher Dr. Carri Westgarth.

Many women have difficulty losing their pregnancy weight; in fact, I’m sure more than a few can attest to having never regained their pre-pregnancy weight and shape. I believe the secret is in what’s done during pregnancy, as well as shortly after giving birth. The more women move while pregnant, the easier it will be to continue after the baby is born.

I also strongly recommend yoga for mamas to be, as I am certain that it helps with labor. Working on your flexibility, endurance and pain tolerance with a regular prenatal yoga practice will get you prepared for the big show. Throw in some regular pregnancy massage and you’ll be prepped like a champ. Low on the dough? Look for a local massage therapy school–they always need models, and what better than a pregnant mama needing kneading.

So if you are pregnant and you own a pooch–don’t relegate all the dog-walking to dad. Take the beast out for at least one brisk walk a day to get in your cardio workout. Throw in a little yoga, and a body rub from time to time, and you’ll be ready for the ring on fight-night. Have fun.

Bodybuilders Need Cardio

By On · Add Comment · In aerobic, athletes, cardio, cardiovascular exercise, endurance, exercise, fitness, heart, left ventricular hypertrophy, strength, ventricles

You know what I never get? The one-dimensional exerciser. You know who I’m talking about–the buffed guy who never does cardio; or the panting and sweaty guy who does an hour on the treadmill (get off, man–people are waiting!) and nothing else. Even so, most people have the sense that they’ve gotta mix it up from time to time. But now, my friends, we’ve got proof.

A recent study published in the Journal of Applied Physiology looked at athletes who participated solely in one fitness activity–either endurance or strength training–and found that people who do cardiovascular exercise (endurance training) have an increase in size of both their right and left heart ventricles, while those who do strength training have excessive growth in their left ventricle only. Additionally, the ability of the left ventricle to fully relax between beats–the diastolic function–is enhanced in endurance athletes, while it worsens in strength trainers.

The heart ventricles pump blood away from the heart. The right ventricle pumps blood to the lungs and the left ventricle pumps blood to the rest of the body. It doesn’t take a rocket surgeon, then, to figure out why cardiovascular training increases growth in both ventricles–cardio pumps blood to the lungs as well as the working muscles of the body. And it’s not brain science understanding how strength training increases growth in the left ventricle excessively. Pumping iron requires massive amounts of blood moved to the working muscles. Heart muscle, like any other muscle, increases in girth when exercised. Pumping iron=pumping blood=buffed heart. That’s a heavy workload for the left ventricle to supply the muscles of the body all by its lonesome–but it does.

Unfortunately, an enlarged left ventricle can present a problem. It’s called left ventricular hypertrophy and can lead to things like shortness of breath, chest pain, sensation of rapid, fluttering or pounding heartbeats (palpitations), dizziness, fainting, or rapid exhaustion with physical activity. Therefore, it’s probably not a good idea to neglect your cardiovascular training. If you read my book, The Six Keys To Optimal Health, you’ll see how all three pillars of exercise–resistance training, cardiovascular training and stretching–work together to enhance each other. So you’ve really got to do each one in balance.

Some people think that if they just do their weight training at a quick pace then they’re getting their cardio in. Uh, no, sorry. Cardio is cardio. Try this. Moderately paced and continuous aerobic exercise (weight training is anaerobic) that makes you sweat. That’s it. That’s cardio. It’s not window shopping, walking through the parking garage to your car, or resting for only one minute instead of two between sets at the gym. Uh uh. Nope. Gotta keep moving for 15, 20, or 30 minutes. And if you do it regularly, you’ll gain strength, balance, and endurance in your muscles, lungs, and heart. Now ain’t that worth the added sweat?

Another Fitness Update

By On · Add Comment · In acidophilus, cardio, chiropractor, overtraining syndrome, weight lifting, yoga

So I’m staying true to my commitment. I’ve been working out regularly but not overdoing it. I always try to be cautious of overtraining syndrome–a real and dangerous situation where pushing yourself too hard, too often, really takes its toll–therefore it has been 3-4 times per week only.

I have added a new component to my physical regimen, though. Having committed to doing one yoga class per week, in addition to my already daily practice, I was starting to feel a bit slacker-like, since I hadn’t yet gotten the ball rolling. But as good fortune has it (or perhaps an energetic force of attraction), I retouched base with an old friend–yoga therapist, Arun Deva. I have since started working with this phenomenal practitioner, really focusing on my specific dysfunctions (tight hip flexors, tight quads, tight shoulders, and some postural stuff). So far, so good–can’t say enough about it. My low back and pelvis are opening up and it feels like we’re taking it to the next level. I have greater range of motion in my gait, and I just feel looser all around. Nice way to walk through life, I’d say.

I’ve been going to the gym every week–usual weights and cardio. And I’ve been practicing my handstands; however, my yoga therapist says right now it’s a practice in futility, at least until I open up my quads and hip flexors, and thus gain more control of my pelvis.

“No!” I said, “I want to do them regardless.”

“Keep dreaming,” he said. For now, I’ll just have to put this goal to the side–all things in due time.

Nutritionally, I’ve been taking my vitamins every day. Vitamins B and C, essential fatty acids, and calcium/magnesium. I’ve also started taking acidophilus to replenish my good bacteria (especially since I realized what I had lost along with my appendix). I take it about 3-4 times per week. Sometimes I forget; it hasn’t yet been lodged into my consciousness and made a habit. I’ve also finished one bottle of chlorophyll and did one five day round of apple cider vinegar with baking soda. Mmmmmm. Delicious. Not.

Ah yes, one last thought. Last week while lifting, I jumped in to an exercise too quickly, without sufficiently warming up and I tweaked my pec (chest muscle). Good reminder that warming up is essential. Also, build-up to your heavier weights, even if with just one preliminary set done at a lighter weight. Anyway, I think I prevented a more serious injury by 1) icing immediately and doing it several times the next day, 2) light stretching and 3) light massage. So if you feel a tweak, ice right away and get it treated as soon as you can get in to see your chiropractor. Till next time.

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