http://www.articletrader.com/ Articles at ArticleTrader en-us http://www.articletrader.com/health/fitness/kids-fitness-begins-at-home.html http://www.articletrader.com/health/fitness/kids-fitness-begins-at-home.html Thu, 03 May 2007 00:00:00 -0500
Many school districts have thrown out or severely limited their physical education programs. This means it's up to the parents at home to get their kids on their feet and more active. Here's a few ideas parents can implement:

1)PROVIDE ITEMS WHICH ENCOURAGE MOVEMENT. Provide things in the house and outside that could be used for activity. Ideas might be a basketball goal, badmitton set, tennis set, pogo stick, kids exercise videos, and some regular exercise equipment like a step or light weights. Younger children will usually remain active with toys.

2)PLAY WITY THEM. Shoot baskets with them or play a little badmitton. Teach them some regular fitness skills. This is part of being a good fitness role model.

3) HAVE FAMILY FITNESS TIME. Three times a week choose an activity everyone can participate in such as taking a walk and do it together as a family.

4)FIND OUT WHAT ACTIVITY YOUR KIDS LIKE. It's easy to gravitate toward fitness trends you like. Remember you are going to have to motivate your kids The number one reason both kids and adults drop out of fitness programs is they don't like the activity. Encourage your kids to choose a wide variety of activities.

5) AVOID INACTIVITY. Estimates show kids watch more than 24 hours of TV per week. This amount of TV/video viewing is unhealthy for both kid's bodies and brains. Set time limits on these sedentary activities. The American Academy of Pediatrics recommends only 2 hours of TV per day.

Supporting physical activity for our kids is critical due to the alarming rise in childhood obesity and the associated health risks. Experts recommend the our youths be active 30 minutes a day on most days of the week. As parents, you have the fundamental responsibility to get your kids active and you can do this by supporting home activities, scheduling familing activities, buying home exercise equipment and limiting time on TV's and computers. There's also playing games with the neighborhood kids, walking the pets and joining your local fitness center. Parents, you really can make a difference in the physical fitness of your child.

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Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more information on the status of our kids health and fitness levels go to http://www.aerobic-exercise-coach.com

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/ten-tips-for-a-healthy-back.html http://www.articletrader.com/health/fitness/ten-tips-for-a-healthy-back.html Thu, 26 Apr 2007 00:00:00 -0500

1)LIFT HEAVY ITEMS CORRECTLY. Proper lifting technique involves standing close to the object with your feet apart. Squat down keeping the back in proper alignment (do not hunch or bend at the waist). As you lift contract your abs and push with your legs.


2)REMAIN FLEXIBLE. Tight hamstrings and a limited range of motion in the trunk can increase your risk of back injury or make existing back pain worse. Certain exercises such as yoga, tai chi and Pilates may help back pain by increasing flexibility and tension. Specific static stretch's may help too.


3)MAINTAIN A HEALTHY BODY BODYWEIGHT. Excess weight takes a toll on the whole body and the back is no exception. Try carrying a 25 lb pack on your back and I think you'll understand how excess weight can affect back pain and back injury.


4)SUPPORT THE LOWER BACK WHEN SITTING. Use a pillow or rolled towel and slip it behind your lower back while sitting. Every 30 minutes remove the support to give you a change of position. If you've been sitting for a long period of time, don't just jump up and move. Get up slowly and walk around to give your back a break.


5)STRENGTHEN THE ABDOMINAL, BACK AND CORE MUSCLES. First, you need to strengthen the abs and lower back. Then you need to strengthen the rest of the core The core is made up of many more muscles than the abs and back. A strong core will protect your back and make all your other activities easier to perform.


6)MAINTAIN GOOD POSTURE. Improper body alignment plays a strong role in causing back pain due to the pressure it puts on the discs and the strain it places on the muscles, joints and ligaments. When you have good posture your body moves in alignment and back pain and injury are reduced.


7)WARM-UP BEFORE ACTIVITY. Cold muscles and cold joints put any muscle or joint at risk for injury. Take time to warm-up, and you'll reduce the risk of back pain and injury.


8)STRENGTHEN THE LEG MUSCLES. Along with the core muscles, the lower body plays an important role in assisting good posture and body mechanics. Strong leg muscles will also take some of the burden off your back when you are lifting heavy objects.


9)REDUCE STRESS. Stress increases tension in all our muscles including the back. This tension can cause pain. Take some time to do a little relaxation work to let that tension dissipate or try a yoga, Pilates or tai chi class.


10)CHECK OUT YOUR MATTRESS. Because we spend a good time in bed a good mattress is a good investment. An ill fitting mattress most certainly can cause back pain


Back pain is indeed one of the most common medical conditions in this country. The good news is that, in many cases, back pain can be prevented. If you suffer from back pain, make it a point to try each of these ten tips a day and soon your back pain will show significant improvement.

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Dr. Lanny Schaffer is an Exercise Physiologist and the President of the The International Fitness Academy. For more specialized training and injury techniques go to http//:www.aerobic-exercise-coach.com

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/roll-away-your-pain.html http://www.articletrader.com/health/fitness/roll-away-your-pain.html Mon, 23 Apr 2007 00:00:00 -0500
Foam rollers are used for both exercise and massage. During exercise, they promote core strenthening and deep muscle stretching. During massage, the roller applies pressure to the muscle which send a message to the brain regarding any changes in tension, length, or pain. The brain, in turn, signals back telling the muscle to relax, reducing soft tissue tightness.

Rollers come in many lengths and circumferences. A good size for massage is 36-inches-long and 6-inches in diameter. The massage should be done on a hard floor, wearing comfortable form fitting clothes that won't get caught or tangled under the roller. Using a sticky Yoga or Pilates mat will help prevent the roller and your feet from slipping.

Regular roller massage of tight muscles will reduce restrictions in your soft tissues, decrease spasms, decrease the pain of trigger points, improve circulation and increase your range of motion. This new range of motion allows your muscles and joints to function at an optimal length which improves your overall movement performance. There is a reduction in pain and a decrease in the chance of injury. Finally, foam roller massage shares many of the other health benefits of regular massage including increased immune functioning, reduced anxiety and depression.

When using the foam roller remember to listen to your body. Massage each spot you are working on for 1-2 minutes. Only massage your muscle and soft tissue, not your bones or joints. Finally, don't over do it. Applying too much pressure can do more harm than good. Everyone can benefit from massage and the foam roller is designed to work deep into the muscles to provide effective results. When you finish your roller massage, you'll feel like you just had a professional deep tissue massage at your local spa.

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Dr. Lanny Schaffer is an Exercise Physiologist and President of The International Fitness Academy. For more health and fitness issues go to http://www.aerobic-exercise-coach.com

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/help-for-swimmers-ear.html http://www.articletrader.com/health/fitness/help-for-swimmers-ear.html Sun, 22 Apr 2007 00:00:00 -0500
Swimmers ear is an infection of the outer ear structures. The ear canal is often affected too. Symptoms include:

*moderate to severe pain
*bacterial growth
*decreased hearing
*fever
*drainage
*a sensation that the ears are blocked
*swollen lymph glands

If you get a case of swimmers ear you may need to see a physician depending on it's severity. If you have a fever, your lymph glands are swollen and the pain is great see your doctor. He/she will give special antibiotic drops or straight antibiotics. If you have a mild case of swimmers ear you need to keep it dry and use something to kill the bacteria. Boric acid and acetic acid kill bacteria well. Rubbing alcholol is also a good antibiotic and drying agent. Regardless of whether your case of swimmers ear is mild or severe you need to keep your ears out of the water for a few days.

Preventive measures such as wearing earplugs while in the water and having professional cleanings can be helpful in discouraging a buildup up of water in the ear. A home made mixture of 50% rubbing alchohol and 50% vinegar does an excellent job of drying the ears out and killing the bacteria. Boric acid and acetic acid also kill bacteria but don't dry up the moisture as good as the rubbing alchohol mixture.

Keeping your ears dry and bacteria free should be a priority every time you swim or shower. With reasonable care you should be able to avoid the painful swimmers ear syndrome. Of course, if you experience fever, pain or pressure in the ear consult a physician immediately- your hearing is to important to take chances.

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Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more health, safety and fitness issues go to http://www.aerobic-exercise-coach.com

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/ninetips-for-effective-weight-training.html http://www.articletrader.com/health/fitness/ninetips-for-effective-weight-training.html Sat, 21 Apr 2007 00:00:00 -0500
1)WORK BODYWEIGHT EXERCISES BEFORE ADDING RESISTANCE. You have no business using heavy loads of resistance until you are efficient at stabilizing, moving, and controlling your own bodyweight. Unless your bodyweight is too much or too little their isn't much use in adding resistance. Exercises done with body weight can be quite difficult. Some of the harder exercises include single leg squats, lunges, one arm pushups and pull ups. These exercise have the advantage of working balance, coordination and your core. They are also functional.

2)TRAIN WITH FREE WEIGHTS VERSUS MACHINES. Once you've acheived mastery over your body weight the use of free weights can be added. Single jointed machines are quite frankly outdated and ineffective because they don't allow the muscles to work stability, balance and the core. Other than rotational movements which are trained better with a cable column, all other exercises can best be performed with free weights versus a machine. Free weights promote balance, stability, functional movement and core stability.

3)TRAIN FUNCTIONALLY AND ON YOUR FEET. EMPHASIZE MOVEMENTS NOT MUSCLE GROUPS. Muscle group isolation is pointless unless you are a bodybuilder. Combination and multiple-joint lifts such as the press, deadlift, squat, push up, bent over row with bar, high pull with bar are representative of real life movements. Most sports and daily activities take place on our feet so you should lift on your feet. This is called the principle os specificity. Standing lifts using multiple joints really work balance, function, coordination and the core.

4)TRAIN MULTI-PLANAR AND UNILATERALLY. Movement in life takes place in all three planes at the same time with mostly unilateral movements.

I'm sure you've seen a trainer have his client train a series of squats in perfect form. Then the client goes out to his car and get in with a single leg rotational squat! In this case, the trainer isn't even training the lifter for basic everyday moves. One legged squats are a killer exercise but they're an everyday move.

The majority of the core muscles also run at an oblique angle which allows them to train in more than one plane.

5. ACHEIVE PROGRAM BALANCE. Balance is two phased. There is balance betwen motor qualities and balance between movement patterns. Training programs should have a equilibrium between reps, sets, time under tension and volume for the whole body and their opposing movement actions. Other qualities such as cardio-respiratory endurance and flexibility must also be balanced in to the program as a whole.

6) CHOOSE A METHOD OF PERIODIZATION. Linear periodization often has the drawback of adaptability leading to diminished results. Alternating the phases so you would perform a 12-15 rep phase, followed by a 4-6 rep phase, then an 8-12 rep phase may avoid most of the linear phase problems.

7)KNOW HOW LONG A WORKOUT TAKES.
Time is the big equalizer in training. Each client only has so much time to train. If you have 60 minutes to workout subtract 10 minutes for the warmup and an additional 10 for foam roller work etc...= 40 min left. If you have previously figured out the number of sets, tempo and rest periods you can calculate exactly how many sets you can fit into your workout. This is essential to program design.

8)IT IS NOT NECESSARY TO WORK LARGER MORE COMPLEX MUSCLES FIRST. This is an outdated myth. Basically you should work the weakest muscle(s) first or the one(s) that needs the most work. The muscle or muscle group(s) you work first will be freshest and it will get the best workout. The ones worked subsequently will be fatigued. If you work your weak muscles last they will truly suffer.

9) BURN FAT WITH STANDING MULTIJOINT, MULTI-PLANAR MOVEMENTS. Movements that use large muscle groups in a standing position using either bodyweight or free weights are best not only for strength and functional fitness but for fat burning. Examples are one legged squats, lunges, pull ups, push ups, romanian dead lifts, dips, shoulder press ups, step ups, standing barbell rows, reverse flys, chin ups, high pulls, romanian deadlifts and many more.

As you can see the rules of lifting have changed. These rules reflect a deviation from the traditional drug driven isolated body part programs of bodybuilders.

Modern strength and athletic trainers have developed programs to promote functional strength, fat burning and strength based training. Incorporate these new rules of lifting into your resistance training program right away. You'll be amazed at the improvement you'll see in a short time period as you drop those ineffective bodybuilding routines and machine workouts.

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DR. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more top athletic training tips go to http:www.aerobics-exercise-coach.com

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/weight-loss/fat-loss-tips.html http://www.articletrader.com/health/weight-loss/fat-loss-tips.html Sat, 21 Apr 2007 00:00:00 -0500
1)HOW OFTEN DID YOU EAT TODAY? To stabilize blood sugar levels, decrease insulin and increase fullness it is recommended you eat 5-6 smaller meals 2-3 hours apart. Fat is less likely to accumulate under these conditions.

2)DID YOU EAT A COMPLETE LEAN PROTEIN SOURCE WITH ALL 5-6 MEALS? Women should eat around 20-30 grams of protein while men should eat about 40-60 grams per meal. Protein is a powerful agent for reducing body fat. It also stimulates your metabolic rate, builds up muscle mass and raises metabolic rate.

3)DID YOU EAT VEGGIES (AND FRUITS) WITH ALL 5-6 MEALS?Science has shown that in addition to the micronutrients packed in veggies there are disease fighting phytochemicals and antioxidants essential for optimal functioning. Fruits and vegetables also provide an alkaline load to the body to balance the usual state of acidity which can cause loss of bone and muscle. Finally, vegetables and fruits are full of fiber which helps your colon function optimally and keeps you feeling full. A diet high in vegetables and fiber will diminish your appetite and cause you to feel less hungry.

4)WHAT KIND OF CARBS DID YOU EAT AND WHEN? If your goal is fat loss and you haven't just worked out, put that plate of pasta, bread and other starchy carbs to the side in favor of fruits and veggies. The only time you should eat starchy carbs is right after your workout. These carbs cause glycogen stores to replenish themselves during exercise recovery. If you're not working out stick to your veggies and fruits.

5)DID YOU GET YOUR HEATHY FATS? It's recommended that 30% of your diet come from fat- an equal amount of saturated, monounsaturated and polyunsaturated fats. Getting the right fat ratios is really simple. Just add the healthy monounsaturated fats (olive oil and avacado) and polyunsaturated fats (fish oil) into your existing diet and that's it.

6)DID YOU TAKE YOUR FISH OIL CAPS YET? Fish oil deserves special mention as a healthy fat because it has been shown to actually help you burn fat and look leaner. It is also involved in more than 3000 positive bodily functions. Fish oil is one the healthiest compounds on earth.

7) ARE YOU DRINKING ZERO CALORIE BEVERAGES? Avoid the calorie containing drinks. Send back the soda, fruit juice and anything else with more than 0 calories. Water and green tea are always good choices. Green tea is full of antioxidents and can moderately raise metabolic rate.

8)ARE YOU FOLLOWING THE 90% RULE?
The 90% rule suggests 90% compliance to your nutrition and exercise program rather a strict 100%. Having permission to break the rules 10% of the time can actually have positive motivational effects.

When it's time to plan, prepare or order food think of these tips to make sure you are following the basic nutritional rules of fat loss. Each time you practice one of the tips, you'll reinforce it until it becomes second nature. When this happens you will see success on a regular basis. Your habits will have changed-for life.


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Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more weight loss programs and ideas go to http://www.aerobic-exercise-coach.com

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/phosphatidylserine-endurance-enhancer.html http://www.articletrader.com/health/fitness/phosphatidylserine-endurance-enhancer.html Sat, 21 Apr 2007 00:00:00 -0500
In the 1990's research showed that PS enhanced brain and cognitive functioning. At the same time, studies showed PS affected the secretion of the hormone cortisol after exercise. Highly elevated levels of cortisol post-workout are associated with immune supression and tissue breakdown-not a good scenerio for an athlete.

A couple of years later researchers performed some dose related studies. A group of men were given eithr a placebo, 400 mg PS or 800 mg PS for 10 days. They then did a vigorous exercise session. In this case it was found that the 800 mg of PS slowed the release of cortisol without affecting growth hormone secretion. The 400 mg group experienced no effect on cortisol levels whatsoever.

More research advancements came about six years later. It was discovered that not only did PS slow the release of cortisol after exercise but it also decreased levels of perceived exertion and post-exercise muscle soreness.

Well into the 21st century researchers began to look at PS's effect on endurance. One study had participants complete three 10 minute cycling bouts at work rates designed to elicit 45,55,and 65% of each cyclists VO2max. They then performed one more round at 85% to exhaustion. One group was given PS, the other a placebo.

The results showed that in may ways there were no differences between the two groups. However, those who had taken the PS between the first two cycling bouts increased their time to exhaustion from an average of 7 minutes 51 seconds to 9 minutes 51 seconds- an increase of 29%!The placebo group showed no improvement at all.

There are a couple of theories as to why PS could aid endurance performance. First, PS may accumulate in the heart cell membranes enhancing contraction, thus improving performance. A second theory postulates that PS can act as an antioxidant, reducing post-exercise soreness and blunting cortisol levels. Finally, some researchers feel that extra PS accumulates in the cell volume (not in the membrane) and helps activate enzymes that move sodium, potassium and calcium ions in and out of muscle cells. This would help reduce early fatigue.

Many studies have concluded that PS is safe. It's only side effects are positive-mental clarity and lowered stress hormones. While more evidence is need to determine it's mechanism and it's effectiveness for enhancing endurance performance there's nothing to lose by experimenting with PS. Whether or not you choose to take PS for a test spin, remember there's still a lot to learn about this compound. Athletes and their coaches should keep their eyes open for any and all new research on PS.

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Dr. Lanny Schaffer is an Exercise Physiologist and the President of The Intenational Fitness Academy. For more training tips and supplement information go to http://www.aerobics-exercise-coach.com

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/your-first-marathon.html http://www.articletrader.com/health/fitness/your-first-marathon.html Fri, 20 Apr 2007 00:00:00 -0500
The first step in marathon training is to build your mileage base up. Even if you've been running regularly, you need to focus on increasing your running volume to enhance your aerobic conditioning. A total running volume of 30-35 miles per week will provide a great mileage base for people running their first race.

Once you've established your mileage base, it's time to furthur increase your running volume. This will be done in a long/slow (LSD) fashion. This means you will alternate from a longer distance low intensity day to a shorter distance higher intensity or interval day. Your long runs should start at 6-8 miles each and increase about two miles per week to around 20-22 miles. The shorter runs are designed to develop some speed and your anaerobic system.

As you near the big day your training should have a taper included in it. A taper is a decrease in workload. In other words, it means to let your body recover. You probably want to bring your mileage down even below your original mileage base and only do a few fast sets for 7-10 days.


Different athletes respond differently to tapers. Some get very energetic and other feel slow. Physiologically, a taper allows you to build up carbohydrate reserves past normal levels and allows muscles fibers to be built up to full strength. To build up carbs and muscle protien to their fullest, be sure to carbohydrate load the last five days and take in adequate protein.


Distance runners often get so wrapped in the time they spend running they forget the benefits they can receive from cross training. If you could squeeze in at least one or two sets of 8-10 resistance exercises (one for each major muscle group) you would be surprised how your running would improve. Your chance of injury would also decrease.


Unless you've competed before, don't make time your main goal. Instead just focus on the finish line. You can congratulate yourself when your done and think back on all the hard training and mental discipline it took to cross that line. Then you'll gaze off into the future and start planning your next one.









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Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more training tips go to http://www.aerobics-exercise-coach.com

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/squats-and-lunges-for-core-stability.html http://www.articletrader.com/health/fitness/squats-and-lunges-for-core-stability.html Thu, 19 Apr 2007 00:00:00 -0500
Squats and lunges are two of the most functional core builders because they simulate so many activities- from lifting, bending, pushing, throwing, punching and balance. Nearly all fitness and sports activities will benefit from them.

Like many exercises which work a weak link, squats and lunges target the weaker buttocks and thighs. They also help you maintain an upright posture by working your core muscles which are between your rib cage and your pelvis. Properly performed squats and lunges will automatically engage your deep abdominals and back muscles. This, in turn, is the key to maintaining stability of your lower back, hip, knee and ankle.

Take some time to review your core training program. Don't make the mistake of thinking the core refers only to the abs and they should be trained only on the ground. In fact, the opposite is true. The core is only truly trained in a functional manner while standing because that is how we perform our activities. Add a few sets of squats and lunges instead of all those crunches and your results will be dramatic.

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Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more training techniques and tips go to http://www.aerobic-exercise-coach.com

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/whats-wrong-with-situps.html http://www.articletrader.com/health/fitness/whats-wrong-with-situps.html Thu, 19 Apr 2007 00:00:00 -0500
There is a group of muscles which run from the lower back around to the front of the thighs called the psoas major and minor. Their main action is to pull the thighs closer to the torso which is also the major movement in sitting up.

Because situps primarily work the psoas group they are an inefficient abdominal exercise. They are further inefficient because the psoas works best when the legs are nearly straight (as when people do situps). Situps primarily work the psoas group and the abs act as stabilizers. Finally, situps can be very stressful to your lower back and grind the vertebrae.

Take a good look at your core training program. If you're doing situps take them out and substitute in exercises that truly work the abdominals. Also, remember that there are many other muscles which form the core besides your abs. Finally, to make your core conditioning functional do some exercises standing up to mimic actual daily activitiies.

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Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more training tips go to http://www.aerobics-exercise-coach.com

Source: http://www.articletrader.com ]]>