Monday, October 31, 2011

Enjoying the Crisp Weather

Snow before Halloween; it must be global warming!  Squirrels have those cute little fur coats to keep them warm.  As humans we do not have the same ability to keep ourselves toasty.  In order to keep warm we must wear clothing and in cold weather we wear more clothing.  But, if you want to workout in the great outdoors, you must be smart about the way you dress.

Too many people over dress when getting ready to go for a run, walk or hike.  Most of the time we move from a heated building to a heated car to another heated building.  We don't spend a lot of time in the cold.  We are not outside long enough to generate our own heat.  When we exercise we generate heat.  That is why we sweat in the summer.  We also sweat in the winter, but we tend not to notice it as much, unless we over dress.  As we increase our heat output, by exercising, we sweat and our clothes get wet.  When the breeze picks up we get even colder.  When you are getting ready to exercise in the cold you should start out feeling a little chilly.  Once you warm up you will feel more comfortable and will not get overheated.  The problem is every ones definition of "a little chilly"is different.  I once read that if you are going to run and it is 32 degrees dress as if you were going to sit in the shade on a 70 degree day. 

If you find yourself working out and you are overheating remove your hat, open up your jacket and allow the heat to dissipate.  Remember to drink plenty of water also.  As I stated above you still sweat in the cold, but you don't have the same thirst.  Cotton clothes tend to collect water and hold on to it.  Damp clothes will make you colder.  There are running clothes designed to wick the moisture away from your body and allow it to evaporate.  Some of these clothes also are wind resistant.  The wind can increase your risk of suffering from the cold.  On a 55 degree day with a 20 mph wind it will feel like the temp is 32.  Up the wind to 40 mph and it feels like 25.

Hypothermia or decreased body temperature is just as dangerous as hyperthermia or increased body temperature.  If your body temperature drops to between 77 to 85 degrees death is imminent.  If you have the chills and you start shaking you must get out of the weather and warm up.  Drink a hot beverage, put on dry clothes and get wrapped up in your favorite blanket.

Unless the temperatures are extremely cold there is no reason to stay indoors.  Just like the gray squirrels we see around campus, we can enjoy the great outdoors all year.  We just have to think about it a little more than our mascot.

Wednesday, October 12, 2011

Balance

Did you know a squirrel uses its tail for balance?  I watched a squirrel scamper along a wire the other day.  It ran quickly along 100 feet of wire without a misstep.  The squirrels tail twitched back and forth keeping the squirrel in the center of the wire as it ran along 40 feet above the ground.  I know, I'm obsessing on squirrels.  Athletes need strength, endurance, flexibility and balance.  Balance is probably the skill we work on the least.

I often give a concussion test to the women at MBC.  The test is called the Balance Error Scoring System (BESS).  Every time I test an athlete she says, "My balance is terrible."  If an athlete knows this, why doesn't she do something about it.  Good balance can help you avoid injury.  How can one get the balance of the high wire squirrel?

You can do some very easy exercises to start.  Stand on your right foot for 15 seconds and then switch feet.  Do this for 3 or 4 minutes, switching feet every 15 seconds.  When you can accomplish this without losing your balance, extend the time to 30 seconds and then 1 minute on each leg.   When you can hold 1 minute on each leg for 10 minutes total you are ready to try some thing harder.  Go back to the 15 second exercise, only this time do the exercise with your eyes closed.  Taking away your visual cues will make you rely on your nervous system.  Input from you nerves to your brain and your brain to your muscles is the only balancing mechanism.  This is difficult, but you will get better with practice.

If you don't have much time, try this little exercise while brushing your teeth.  Stand on your left foot and brush your uppers.  Stand on your right foot to brush your lowers.  The simple movement of brushing will throw off your balance.  Please be sure you are standing close to the sink so that if you do lose your balance you can grab on to something.  I don't want you to end up on the floor with a toothbrush coming out the back of your skull.

If you have been to the PAC, you may have seen those blue dome looking things in the dance studio or in the weight room.  The blue dome looking things are BOSUs.  BOSU stands for BOth Sides Up.  You can perform the exercises above on the BOSU. (Please don't brush your teeth on the BOSU).  The BOSU adds a little more instability to the exercise.  If you are working out in the PAC, stand on the BOSU while you do shoulder exercises with dumbbells.  Again be safe.  Until you get the hang of the BOSU stand inside the squat rack so you can grab onto something if you lose your balance.

Squirrels also use their tails as a parachute.  They can survive a fall of up to 100 feet by using their bushy tail.  If you fall your tail may still save you, but it's going to hurt.  March on squirrels.

Friday, September 30, 2011

Rest

Wow!! Intensity, consistency and now REST.  Yes, rest is also an important part of a fitness program.  Now please don't run to your rooms this weekend, grab a bag of chips and a gallon of sweet tea and sit on the sofa watching Jersey Shore and say Charlie told me rest is important.  I am talking about active rest.

I want you to workout with intensity, and I want you to workout consistently, however, your body needs recovery time.  If you are working on a strength program and are lifting heavier weights with lower reps and heavy weights, you may need to take a 2 - 4 minute rest between sets.  If your program is designed more toward hypertrophy (don't be lazy, look it up) or endurance you may want to take a 30 second to 1 minute break between sets.  I know, I thought you were talking about rest.  I am, this time in between sets is needed for your muscles to recover and be ready to perform the next set.  Most of the ladies I see in the weight room take 4 - 5 minute breaks between sets while they; A.  Text, B.  Gab, C. Watch Jersey Shore, D. All of the Above.  Again, please refer to the intensity blog.  Taking that much time is hindering your workout.

Days of rest are also important, but that does not mean do nothing.  Active rest is a better way to keep your body moving while it has the chance to recover for your next intense workout.  Go for a walk or a bike ride.  This is a beautiful time of year.  The temperatures are pleasant and scenery is wonderful.  Hike some of the local trails.  Instead of attending a wild party at JMU, continue on 33 East to Sky Line Drive and explore some of the hiking trails there.  Play a little tennis or play catch with a friend.  Enjoy whatever activity you choose.

Even squirrels relax once in a while.  Did you know the hibernating arctic ground squirrel is the only warm- blooded mammal able to withstand body temperatures below freezing?  Rest and relax squirrels it's the weekend.  If you want something to do, come out and support the Fighting Squirrels this weekend.  The soccer team has games on Saturday and Sunday.  Both games start at 1 PM.  Even a hibernating squirrel is awake by then.

Wednesday, September 28, 2011

Consistency

Consistency - steadfast adherence to the same principles, course, form, etc.

Hello again squirrels.  I know I have not been consistent in my blogging.  I'll try to do a better job of this.  However, my inconsistency really has no effect on me or you.  Your inconsistency is a problem.

Last blog I spoke about intensity.  This blog, as you may have guessed by now, deals with consistency.  I have had several young ladies come to me for workout plans, and I am glad to help.  These young ladies are enthused and ready to go; for about a week.  Then a strange things happens.  They slip from working out 3 or 4 times a week to once every couple of weeks.  They are inconsistent. 

In order to get the most out of any fitness programs you MUST ( sorry, I didn't mean to yell) be consistent.  Make a schedule and stick to it.  You can not expect to see results if you don't work out 3 - 4 times a week every week.  I know you are pressed for time.  That is why I explained last blog that a hard 20 - 30 minute workout is great for college students.  If you do a hard, intense workout 4 times per week we are only talking about 120 minutes of exercise.  2 hours per week.  Throw in your warm up, cool down, and shower time and we are still only talking about 3 hours per week.  Most of you spend that much time texting every day.

I know after a hard workout you may be sore.  That is OK.  After a recovery day get back in the gym.  "But Charlie I'm still sore."  You will be for a few days, maybe weeks.  There is some truth to, "no pain, no gain."  Muscle soreness is to be expected.  You will hear many people say that the "no pain, no gain" idea is out.  Not so.  There is a difference between join or muscle pain and soreness.  If you have pain in the joints or pain in the muscles you may need to rest and reevaluate your program.  Muscle soreness is your muscles adapting to the stresses you are placing on the them.  This is how they know they  must get stronger to keep up with the stress level you place on them.  Thus, you get stronger!!

I promise I will be more consistent with my blogs if you promise to be more consistent with your workouts.  March on my little squirrels in an intense consistent way.

Wednesday, September 7, 2011

Intensity is the Answer

I know I gave the answer before the question.  That always drives me a little crazy.  When I see the bumper sticker, "War is not the answer" I wonder, what's the question?  How do you stop a crazy, homicidal maniac like, say Hitler?  Maybe war is the answer.  Just my thoughts.

The question to the answer in the title is: "Why is my exercise program not working?"  Too many of you perform the same routine time after time.  You don't vary your run time or vary your weight routine.  You have a comfort zone that works for you, and you like it.  So, when you ask the question, my answer is, Intensity.  Run faster, lift heavier, do your workout at a faster pace; these are all ways to increase the intensity.

A recent article in USA Today by Nanci Hellmich titled "Calories burn long after intense workout" shows the science behind the intensity answer.  The article states, "People who exercise vigorously get a bonus for their hard work: They continue to burn extra calories long after they're finished working out."  The old science told people if you are not making progress walk more, run more, or cycle more.  There was little talk of increasing the intensity.  Recent science indicates more distance and more time are not always the answer. 

Increased intensity will give you the edge you need.  The problem with increasing intensity is that it requires you to move outside your comfort zone.  The positive is that you don't have to workout for a long time. 

A 30 minute workout at a higher intensity will boast your workout.  For a college student, who is strapped for time, this is great.  You work harder for a shorter amount of time and get better results.  As I have stated in previous blogs, don't be afraid to sweat.  How do you increase intensity?  Do your usual weight routine but with short breaks.  Run at a faster pace for a shorter amount of time.  Combine your cardio workout with your weight routine.  If you have questions for me stop by room 107 in the PAC.  I'll be happy to give you some tips on increasing your intensity.

By the way, did you know a squirrel can jump a distance of up to 20 feet.  They have strong hind legs which gives them the power to drive their body over that distance.  I wonder if that is considered a high intensity workout?  Jump on Squirrels!!

Wednesday, August 3, 2011

A NEW School Year

Hello Squirrels.  I know it has been a while.  I had a great summer and I hope you enjoyed your summer also.  Athletes, I hope you have been working out and getting in condition for the upcoming season.  I have not received a lot of physicals yet.  Remember, you have to have a physical and insurance coverage before you can participate in any practice.  All the paper work can be found on the MBC site.

Please go to the MBC home page.  On the left side of the page click on athletics.  Once you are on the athletics page, under Students, click Athletic Training.  On the Athletic Training page on the right side is Athletic Medical Eligibility Forms and Pre- Participation Physical Exam.  Please follow the directions on the front sheet and be sure the forms are completely filled out by your doctor.  Don't forget step 2b, a photo copy of your insurance card.  You old squirrels my be thinking we never did this before.  You are correct.  This is a new policy.  We require a physical every year.  I want to give you the best care and this gives me the information I need to be sure your participation in sports is as safe as possible.  Read all the statements carefully. 

Step 5 is very important.  The NCAA has placed a heavy emphasis on concussion awareness.  It is important that you notify me if you even think you have a concussion.

One more thing.  Ladies please do not buy a new pair of shoes for the first day of practice.  If you are getting new shoes for your sport start using them now.  Break your new shoes in slowly by wearing them a little bit everyday.  If you have hot spots use a little Vaseline on the spot to reduce friction.

The weather has been hot, after all it is summer.  Be sure you are staying hydrated.  It is a little late now to get in condition for those first practices.  If you have slacked off all summer, be prepared to suffer a little.  This early season soreness can be avoided.  Those of you that did work out will have a much more pleasant experience.

I look forward to the new school year.  I am excited to start my 5th year as the Athletic Trainer for the Fighting Squirrels.  Let's all work together to improve our teams, our school and ourselves. 
MARCH ON SQUIRRELS!!

Monday, June 20, 2011

Summer Is Here - Don't be a Bummer

Fighting Squirrels, I hope you are all enjoying a wonderful summer.  Your away from school, getting that good food, enjoying not having classes and relaxing.  But, are you getting ready for the upcoming seasons.  If you think you can wait until August and get ready for the season, especially if you are a soccer or volleyball player or a cross country runner, you are kidding yourself.  The summer workouts are on the web page.  You must do more than jog around for 2 or 3 miles.  Please get in a weight room.  I know the excuses money, time , job, "I need to relax";  CAN IT!!  You can makes excuses or you can make gains.  You have a choice.
Ask yourself the following questions:
Have I been working out consistently?
Have I been challenging myself?
Am I in better shape now than I was when I played last year?
Am I doing my best at every workout session?
Am I ready to make a difference at Mary Baldwin College?
If you honestly answered yes to all of these questions; good for you.  Keep at it, you will be part of the class that turns around our athletic program.  You can be proud of yourself.
If you are shaking your head and saying I can't make a difference, you need to reevaluate your situation.  I have faith in you.  Do you have faith in yourself?

Wednesday, April 6, 2011

Summer is On the Way

Well squirrels, it is time to shed the winter coat get ready for the summer season.  As I explained in the last blog, this is the time for athletes to prepare for the next season.  Please take the time to improve your strength and conditioning.  Read some of my earlier posts.  You have to work.  Lift heavier weights, run faster sprints or increase your mileage during the summer.

  Many of you who started out ready to get fit and lose fat at the beginning of the year.  The weight room was busy in January and February; however, the numbers have declined in March and April.  I know exams, papers, projects take up your time this time of year.  Summer is a great time to get back into your fitness program.  Virginia is a beautiful state with a lot of hiking trails.  There are many Civil War battlefields that can be explored.  Get out and walk.  You don't need special equipment or expensive running shoes.  Watch your calorie intake.  Stay away from sweets and fats.  Enjoy the many fruits and vegetables that are available during the summer months.  Snack on a peach rather than a piece of pie.  If you can, get to a weight room and get stronger.  If you can't get to a weight room, take your little brother or sister to the park.  Do some pull-ups on the monkey bars.  Do step-ups on a bench.  You can do push-ups and sit-ups any where and any time.

Go to the local pool.  Swimming is a great way to burn calories.  If you can't swim, walk back and forth in the shallow end at a brisk pace.  The resistance of the water increases the difficulty of the exercise.  Investigate a new sport.  Tennis is a good sport to take up and it is a sport that you can play the rest of your life.  Go to the park and shoot baskets.  The only thing that can stop you from increasing your fitness level this summer is you.  Stop making excuses and start your fitness program.

Two notes of caution for summer fun.  One, watch the sun exposure.  A dark tan may look good, but you are setting yourself up for skin cancer.  It amazes me that many athletes would never consider smoking because they don't want to face lung cancer.  Yet, those same athletes will spend hours in the sun without sunscreen and face skin cancer.  Two, keep hydrated.  Drink water.  Most of you do need sports drinks unless you are performing a high intensity workout for over 30 minutes.  Sports drinks have calories to fuel intense workouts.  If you don't burn those calories, they will be stored as fat.

Wednesday, March 16, 2011

Off-Season

Welcome back from your spring break.  I hope you all are rested and ready to finish the school year strong.  This blog will be most informative to athletes, but every squirrel can pick up a little knowledge. 

For athletes the off-season is really the general preparation phase.  This phase of training (general base training) is the time for athletes to prepare their bodies for the upcoming season.  This is the most important phase and the most neglected.  This is when you can make the gains you need to have a great season.  This is particularly important to the volleyball and soccer athletes.  Your season usually starts two weeks after you return to school.  That two weeks is not enough time to be ready for your sport.  That is why so many of you are injured in those first couple of weeks.

According to David Oliver and Dana Healy in their book, Athletic Strength for Women , this phase should be 12 weeks.  This is the time to build base strength.  I am getting an off-season training program together for all our sports and hopefully you will see this on our web page in the next couple of weeks.  I would like to see all athletes in May to test you.  This will give you an idea of where you are and where you need to improve.  More on this later.

Consistency is the key.  You must have a regular training schedule and stick to it.  This applies to athletes and anyone trying to get in condition.  I am taking the time, along with other people, to get a program together for you.  Please take the time to review the program and stick to it.  I want a competitive, winning team.  I hope you do too.  Squirrels, if you want to get better you have to work at it.

Thursday, March 3, 2011

How can I get started?

OK, so you are a sedentary squirrel.  However, you have made up your mind to start lifting weights.  The weight room is located on the bottom floor of the Physical Activities Center (PAC).  There are free weights and machines in the front room.  The back room is dedicated to cardio equipment.  If you are new to weight training it might be a good idea to start with the machines.  There are pictures on the machines that show the proper form.  There also posters around the room that show proper technique.  If you have questions, stop by and see me.  I get in about 9 or 10 AM and I leave around 6 or 7 PM.  My hours change depending on what the Fighting Squirrels are doing.  I also work out at times and if you see me in the weight room and have a question ask.  If I see you doing something wrong, I will attempt to correct you. 

At the front desk there is a form to fill out and there are now workout sheets on which you can track your workouts.  Once again if you are new to lifting weights, start on the machines and perform 1set of 10 repetitions.  Adjust the weight so that the last 1 or 2 reps are a little difficult.  Form is important.  Keep your core tight and a slight arch in your back.  Do not use a weight belt.

If you want to use free weights that is fine, but proper technique is more important with free weights.  Be sure you know what you are doing.  Weight training is great for women.  It will not only make your muscles stronger, it will make your bones stronger.  Try to work all the major muscle groups.  After a few weeks you can increase your sets.  Pick  5 or 6 exercises to start with and add more later as you become stronger and more confident.

The hardest part is getting started.  Get a friend and get to the weight room; pump some iron.  See you there.
March on Squirrels.

Tuesday, March 1, 2011

National Athletic Trainer's Month

Hello Squirrels.  Sorry I have not kept you working and sweating.  Today's blog will not be a sweat inducer either.  March is National Athletic Trainers' Month and I want to take a little time to explain what we do as athletic trainers.  When you listen to sports shows you will often hear announcers say, "the trainer is looking at the injury."  We are not trainers we are athletic trainers; there is a difference.

Athletic trainers must have a bachelor's degree in athletic training.  They must have passed a comprehensive exam before earning their credential.  In Virginia athletic trainers are licensed by the Department of Health Professionals.  They must continually update their education.  Trainers may or may not have higher education, and they may not be certified.  There are several organizations that certify trainers.  Some are very good, some not well respected.

The duties of an athletic trainer include providing physical medicine and rehabilitation services.  We try to prevent injury by educating athletes and coaches and being sure the athletes have the proper facilities and equipment.  When injury does occur, we treat the injury and help return the athlete to play.  If the injury is significant, we coordinate with physicians and other professionals.  A trainers duties are to directed toward exercise and fitness.

I am proud to be an ATHLETIC TRAINER and glad to serve the Fighting Squirrels of Mary Baldwin.  If you have any questions about athletic training check out www.nata.org.  Until next time fight on squirrels.

Thursday, February 17, 2011

Weight Room Etiquette

Everyday that I go to the weight room I observe different and amazing sights.  Yesterday a young lady sat at the lat pull-down machine while she rested between sets while someone else waited for that piece of equipment. This is a weight room no-no.  Please, try to follow the suggestions I am going to list.  It will make the weight room a better, more effective place to workout.

1.  Please don't lug your back-pack, extra clothing or gym bag around with you.  There is a locker room.  Bring a lock and put your gear in a locker or leave it at the front of the weight room.  Our weight room is small and it can get crowded.  A clear weight room is a safe weight room.
2.  Let other people work in between sets.  Once you finish your set, get out of the way and let someone else work in.  If you are on the cardio equipment, limit yourself to 30 minutes. 
3.  Clean the equipment after you use it.  Don't just wipe off the handles.  If you are sweating, you are dripping.  Clean up your drips.
4.  Please, only water in the weight room.  You don't need a sports drink for a 30 minute work out.  If you spill it, clean it up.
5.  Put your weights away.  When you are done with your sets, unload the bar and put the plates in their proper place.  The same goes for dumb bells, please put them back on the rack in the appropriate spot.  This keeps the weight room neat and safe and makes it easier for others to find the weights.
6.  Be aware of those lifting around you.  Our weight room is cramped and if you bump someone who is trying to lift, you could cause serious injury.
7.  If you drop an insert from a magazine, a piece of paper or any other trash pick it up and throw it away.
8.  Know that there is an AED at the front desk if it should be needed.

Some of you reading this will think,"Well Duh!"  I can assure you not everyone understands or follows these simple rules.  Please lets work together to keep our weight room safe and clean.
March on squirrels!

Wednesday, February 16, 2011

Please - A little perspiration

Hello Squirrels.  Yesterday I was in the weight room and observed a young lady on the recumbent bike.  She was listening to her ipod and peddling at about one RPM.  OK, that is a little exaggeration, but not by much.  She sat on the bike for about 30 minutes and never broke a sweat.  Ladies whether you are on the bike, on the treadmill, or on the elliptical you have to pick up the pace in order to increase your heart rate and thus increase your fitness level.  Here's a quick way to get your workout heart rate.

Subtract your age from 220.  That will give you an approximate maximum heart rate.  For those of you who are math challenged, if you are 20 years old (220-20=200).  Now to increase your fitness level, you need to workout hard enough to raise your heart rate to about 70% of your max heart rate.  With a max heart rate of 200, that means you need to get your heart rate up to about 140 beats per minute.

Once you reach that level you need to maintain that level for 15 - 20 minutes.  If you are not fit you may want to keep your heart rate down a little or go for only 10 minutes.  If you are fit, you can increase your heart rate a little or add some time to your workout.

One of the biggest complaints I get from students is, "I workout everyday and nothing seems to work."  Maybe the problem is you are not working out, you are simply going through the motions.  Another complaint is, "I don't have much time."  I had a young lady tell me that this week.  I had her put on her workout clothes and in 20 minutes she had a good, hard workout.  In the old days it was said that, "ladies don't sweat, they glisten."  Drop that old idea, go out there and drip sweat, breath hard, and get fit.

March on squirrels.

Friday, February 11, 2011

Avoiding Injury

Hello Squirrels.  Our cousin Phil in Pennsylvania says spring is just around the corner.  The weather will be getting better; no more excuses, get out there and move.  One way to get ready for the better weather is to do a little strength training.  Get in the weight room and get prepared for softball, volleyball and all the fun of spring and summer.  When lifting weights it is important to avoid injury.  The idea is to get stronger not get hurt.
1.  Use proper technique.  I see a lot of young women using poor form when in the weight room.  It is difficult for me to describe proper technique in words.  Please stop by my office 107 in the PAC and ask for help.  If you are having lower back pain after lifting, you may not be lifting correctly.
2.  Too much weight.  I want you to overload, but I want you to overload properly.  If you are just starting out, work on form first and worry about increasing weight after you have the form perfected.
3.  Bad Spotting.  If you are lifting weights over your head or chest you should have a spotter.  The spotter is responsible for the person lifting.  If your job is to spot, be sure you take the job seriously.  Watch the person your spotting and be prepared to help them.  Your inattention can cause serious injury.  The weight room is not a place to fool around.
4.  Warm-up.  Remember this is one of the principles.  Jog, do some push-ups or perform the exercise you will doing at a light weight to get your muscles ready for the exercise session.
5.  Improper rest.  Be sure that you do not exercise the same muscle group day after day.  Rest a muscle group for 24 hours before you exercise that body part again. Also, take 60 - 90 seconds between sets.  You might want to do cardio fitness one day and lift weights the next.
6.  Lack of Concentration.  When you are lifting, especially with weights over your head or chest, concentrate.  Too many young ladies in our weight room joke around and laugh when performing exercises.  Workouts can be fun, but don't forget you can get hurt.
7.  Nutrition.  You can not get stronger or faster if you don't fuel your body.  Eat a good diet, drink plenty of fluids and get your rest.
8.  Stretch.  After your workout, take a few moments to stretch and relax.
Lift weights, run, walk, step or zumba; do something.  Have a great weekend and remember Abe Lincoln's birthday.  God bless America.

Tuesday, February 8, 2011

Principles 6 - 10

It's another wonderful day at Mary Baldwin, home of the fighting squirrels.  Yesterday, I gave you the first 5 principles of conditioning.  Today let's look at the next 5.
6. Intensity.  Pick up your intensity.  Sometimes it is easy to mistake time spent in the gym with the intensity of the workout.  If you go to the gym for 1 hour and spend most of that time laughing and talking with your friends your not working out.  It is better to work hard for 20 - 30 minutes.  Don't be afraid to sweat, don't be afraid to grunt, and don't be afraid to strain a little. 
7.  Specificity.  This principle is designed for athletes.  It means that the athlete should be doing exercises that relate to her specific sport.  For the every day squirrel not interested in a specific sport, try to keep in mind what you want to do.  If weight loss is your main concern, stress cardio.  If you want to be a strong squirrel, stress weight training.  Try to do a little of each.
8.  Individuality.  Many young ladies come to me and want a "cookie cutter" workout plan.  There is no such thing.  You have to try different exercises and find out what works for you.  Maybe you hate to run; try riding a bike.  If you don't like lifting weights; try body weight exercises.
9.  Minimize stress.  Again this is geared toward the athlete.  Many athletes will push themselves to the limit and, along with other stresses, will over-train.  This is generally not a problem at MBC.  For you everyday workout squirrels, exercise can actually reduce stress and help to keep a little balance in your life.
10.  Safety.  Please be safe.  If you are not sure how to use the equipment, ask.  I am in my office most of the day, please see me if you have questions.  Put your weights away after you are finished.  Weights left around the room can cause accidents.  Wipe down the machines to keep germs in check.  Remember principle 1. warm-up. 
If you suggestions as to what you would like me to discuss, drop me a line and I will try and address your issue.

Monday, February 7, 2011

Principles of Conditioning

I hope you all got out and did a little exercise this weekend.  Watching the Big Game on Sunday does not count.  There are some basic principles to remember when you start your workout program.  The principles I will be giving you are from Principles of Athletic Training by Arnheim and Prentice.  This is the bible for Athletic Trainers.  Arnheim and Prentice are directing their ideas toward athletes.  I am going to adjust their principles to the everyday squirrel student who wants to get fit. Follow these principles to a better you:
1.  Warm-up and cool down.  Warming up is NOT stretching.  To warm-up you should jog, jump rope or do some jumping jacks for 5 mins.  Try to break a light sweat.  Then begin your workout.  Cool-down after exercise with some light exercise and then do your stretching.  NEVER stretch a cold muscle.
2.  Be motivated.  Too many people look at their exercise period as a chore.  Remember why you are working out.  The motivation may different for each person.  Good health, fitting into those old jeans or running a marathon are all motivations; keep the end goal in mind.
3.  Overload.  That's right ladies you have to WORK.  You must push yourself to do more than you are accustomed to doing.  If you lift the same weight or run the same speed, you will not get improve your performance.  You have to lift a little more or run a little faster to get your body to change.  Remember SAID, Specific Adaptation to Imposed Demands, you body will adapt to the stresses you place upon it.
4.  Consistency.  You must be consistent with your work-outs.  Three or four times a week is the suggested number of days you should work-out.  You need to do this for several weeks to see improvement.  Hopefully, after a few weeks you will start to enjoy your healthy life and will continue for a lifetime.  From my 55 years looking back, I can tell you, it is easier to stay in shape than it is to get in shape.
5.  Progression.  Increase your intensity gradually.  If you are starting out you may want to start your cardio program walking for 20 mins.  Then walk for 30 seconds and jog for 30 seconds for the same 20 mins. 
That's the first 5 principles, 6- 10 will follow tomorrow.  It is the start of a new week.  Go get busy!!!

Friday, February 4, 2011

I don't want to look like Arnold

If you have been looking for me to update my blog, sorry.  I was busy working out and I am still learning how to work this new technology.  The old chisel and rock aren't what they used to be.

I want to try and dispel some myths that seem to persist about women and weight training.

Many women don't lift weights because they are afraid they will become muscled up like the former governor of California.  Ladies you will not get that big or even close to that big.  You can not produce the testosterone required to gain that kind of muscle mass.  The women you may see at body building contests are supplementing their training with steroids.  They also are spending hours in the weight room.  There is no reason to be concerned about becoming too big.

 Some women worry that weight training will increase breast size (some women wish it did) but it does not.  If you do gain some muscle, your back may be slightly wider which would lead to a few inches added to tape measure, but not your breast size.

Muscle is muscle and fat is fat.  Some young ladies want to know how they can turn their fat to muscle and some worry that, when they stop lifting weights, the muscle will turn to fat.  That CAN NOT happen.  Muscle tissue and fat tissue are completely different types of tissue.  If you want to lose fat you must burn calories, and weight training can help with that.

I have seen many heavy young ladies in the weight room doing hundreds of sit-ups or crunches.  When I ask about their unusual workout, they tell me they are trying to lose the fat around the belly.  Sorry, sit-ups will not get that done.  YOU CAN NOT SPOT REDUCE.  To lose weight you must reduce the calories you take in or burn more calories then you take in.  Your body will lose the weight where it wants to, you have no control over this.

Many women don't go to a weight room because the guys make them feel uneasy.  HELLO, this is Mary Baldwin!!  You ladies outnumber the guys in our weight room.  If you are not sure how to use the weights or the machines, I am in room 107 at the PAC; if I am not busy I will be happy to give you an introduction to the weight room.  No more excuses, get to the PAC and attack the fat.

Thursday, January 27, 2011

It's Time to get in Shape

Well, it's one month into the new year.  How many of you have followed through with your resolutions?  I know it can be tough, but if your plan was to get fit or lose weight; don't give up.  Get started, get moving and have fun.  Have you ever seen an obese squirrel?  NO!  That's because they are constantly in motion.  As a member of the fighting squirrels it is time to join your namesake and shake your tail.

Let's do some cardio.  OK, I know some of you are saying I haven't moved from the couch except to go to class and the fridge I can't run.  So don't.  Go for a brisk walk.  Remember the squirrel, they are not running (although I wish they would when cars are coming at them) they are moving briskly.  Come to the PAC and walk 1 mile on the track.  That's 4 times around.  Bring a friend, listen to your ipod, and enjoy the fresh air.  Try to do this 3 times a week.  Each mile will burn about 100 calories.  The key is consistancy, you have to do this 3 times a week for at least a month to see or feel any results.

Dr. Bryant teaches a kick butt aerobics class.  She is a little older than most of you, by about 40 years.  Don't be intimidated, be motivated.  Go to the class, do what you can, and take a break if you need to.  Next time I'll talk a little about weight training.  I hope this gets a few of you moving.  My office is in room 107 of the PAC.  If you have questions stop and see me.