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.
Monday, October 31, 2011
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.
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.
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.
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!!
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!!
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?
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?
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