What is overtraining and when should I push my body?

What is overtraining and when should I push my body?

It is easy to confuse overtraining with being out of shape. If you are working out at more than 70% of your maximum heart rate or weight training more than 3 times per week, this may be something to consider. But if you are rarely getting to the gym, not really breaking a sweat or exercising intensely, this is not something you should think you are doing.

Overtraining is typically caused by doing too much too soon. There are multiple phases of overtraining: Overload stimulus---acute fatigue---overreaching---overtraining.

The overload stimulus is the increase in training intensity (ie. increased resistance, increased reps, decreased rest periods, increased training sessions, increased time training, increased power, etc.).
Acute fatigue is when you become tired from an intense workout (ie. the trainer kicked my butt, I am so tired). This is a good time to get a good night sleep and eat well (your body is telling you something).
Overreaching is easily achieved in a few days and is normally a planned phase of many training programs. It is important, after this phase, to do some form of recovery and back off your training intensity for a few days until your energy rebounds.
Overtraining can cause overuse injuries, sickness, loss of sleep, weakness, aches and soreness all over, decreased coordination, decreased performance, increased resting heart rate and blood pressure, and a decrease in sex drive.

Instead of overtraining, consider OVERLOADING. If you want to get stronger, faster, better endurance and/or change your body, overloading is necessary. It is important to listen to your body and get adequate rest (6-9 hours/day) and a healthy diet to recover from your more-intense workouts. It is a good idea to overload, but make sure to recover and feel fully recharged before training intensely again in order to prevent overtraining.

To prevent overtraining, a good rule of thumb is to allow your body to recover for one week every 3 months. During this one week you should still be moving, but at a lower intensity. Recreational activity, like walking, biking, hiking, or Frisbee can be a good way to allow your body to recover.

Adapted from Essentials of Strength Training and Conditioning 2ed, Baechle & Earle, 2000

Ergonomics at your desk

How to sit all day and prevent back pain


The diagram above is not too far from the reality of our own postures while we all sit at our desks. It is probably not detrimental to sit like this for a short amount of time, but when we sit in awkward and biomechanically disadvantaged positions like the ones above or even when we hold the phone between our ear and shoulder for extended times our bodies get cranky.

Studies show that primarily agricultural countries (where people are moving all day) have less back pain than countries that have sedentary desk jobs . The agricultural countries have nearly no back pain! But in America, nearly everyone experiences back pain in their lifetime (nih.gov).

The diagram below shows how the spine is most efficient when you sit upright and align each vertebrae on top of one another. The body does not have to work nearly as hard when the discs in your spine are stacked on top of one another. If you look at the skeleton on the right (highlighted in red), you will notice that the muscles on the back side of your neck(if you could imagine they are there) would have to work very hard to hold your head up. This can cause a chain reaction all the way down your spine to your lower back. It is best if the muscles can work evenly on either sides of your body to create balance and ease at muscle joints. So if you allow the muscles on the front side of your body to do some of the work by sitting upright there can be more balance in your body while sitting.



I believe, if you can keep your head back over your spine and your hips back as far as possible in your chair while working, you will have much less neck/back pain.

This is not easy. At first, you will have to train your 'postural muscles' to work a bit more. But when you begin to use your body more efficiently, you will find it is easier. You may feel stronger, you will concentrate and focus more and you will have much less incidence of headaches.

The main problem with chairs is most of our core musculature shuts off as soon as we sit down. To counteract this problem, at the beginning of each day wake up some of your core stabilizers by contracting them. Or try to suck all of your abdominal contents off of your pelvic floor. Yep, thats right, we want to use our diaphram, abdominals, obliques, quadratus lumborum and spinal erectors to help us work better and focus throughout the day;)

Please visit the following websites for some added information on workstation ergonomics.

http://www.merseyfire.gov.uk/aspx/pages/reports/display_screen_guide.htm
http://www.candgnews.com/Homepage-Articles/2007/9-05-07/XF-ERGONOMICS.asp
http://ergonomics.ucla.edu/Howto_Workstation.html
http://www.osha.gov/SLTC/etools/computerworkstations/index.html
http://www.ninds.nih.gov/disorders/backpain/detail_backpain.htm

Thanksgiving :: How S T U F F E D can we get?

On average most studies find people gain a half pound on Thanksgiving Day.

But most of us can probably use a good meal full of different colors and flavors. So, remember, it's still important to enjoy yourself this holiday! All of the vitamins and minerals from the various nutrient-rich foods (especially colorful veggies) will energize you for the following week.

However much you decide to indulge, here are some tips for counterbalancing an eating splurge:

• Listen to your body. If you feel 2/3 of the way full and know you still want to eat dessert, save some room. An expanded gut can decrease the amount of lung capacity and oxygen we take in... Making it that much more uncomfortable to move.
  
  
• Exercise the morning of (the big eating day) to rev up your metabolism. Lift heavy weights or move fast to really increase the intensity.
  
  
• Stand up and walk around throughout the smorgasbord.
  
  
• Realize that the skin on turkey, nuts, creams, most gravy, dressings, egg nog, alcohol, and heavy starches (stuffing) are much more calorie dense and can easily add up on your Turkey Day Total. To decrease your calories, moderate these foods and get a more nutritious dinner by eating more colorful vegetables.

Have a Happy Gobble-Gobble!

Are the FIRES bothering you?

Many of us are effected by dry air at this time of year; from either fires in Cali or dry heat in the Northeast.

In Santa Monica on Sunday, November 16, 2008, I was unable to see the ocean (which is just 3 blocks away) because the ash from the fires some 40 miles east was so thick. These toxins can cause undo harm to our sinuses and lungs. Many people have been effected by the pollutants limiting breathing quality. There are a few obvious tips the LA Times recommends: Avoid unnecessary outdoor activity, don't smoke or use candles, use the recirculation button on your air conditioner, keep windows and doors closed. In addition to these tips, I recommend:

• Upping your intake of dark leafy greens (like spinach and broccoli), orange vegetables and fruits (like winter squash, cantaloupe, carrots, and sweet potatoes). These fruits and veggies supply the body with Vitamin A which helps to repair Epethial Tissue inside and out (mucous membranes, your mouth, sinuses, stomach, intestines, lungs and skin). The Vitamin A will keep your tissue moist and prevent your tissue from drying. Dry epethial tissue is more susceptible to infection, so keep your skin, sinuses and epethial tissue lubed with dark greens and orange veggies ;)
  
  
• Use a HEPA (High-efficiency particulate air) purifier to decrease the amount of dust, pet dander, pollen, hair, mold, mites and soot particles from printers/copiers.
  
  
• Breathe: it has been estimated that only 30% of toxins are eliminated through urination and defecation the rest is through breathing. Learn how to breath properly, practice deep slow diaphragmatic breathing and you will reap the rewards of better energy, improved skin complexion, clearer mind, and elevated moods.
  
  
• Try a breathing technique called Qigong: be mindful of each breath you take, monitor the speed and depth of each inhalation and exhalation. Starting from the top of your head working your way down to your toes, exhale and utter the word c a l m when thinking about each body part. Release the remaining tension through your toes and the bottom of your feet.
  
  
• Most important: drink more water than you normally would. M.H. Williams in Nutrition for Fitness and Sport (2002) writes 1ml of water should be consumed for every calorie of food eaten. A woman eating a 2000 calorie diet should consume 2 liters of water and a man eating a 2800 calorie diet should consume 2.8liters of water.
  

The sooner we can get back to strengthening our heart and lungs by doing cardiovascular exercise -- the more prepared we will be for another tragic event like this.


Join us next week as we discuss dealing with the Thanksgiving gut :>

This post adapted from Secrets of Longevity, Dr. Maoshing Ni, 2006 Understanding Nutrition, 9th Ed, Whitney & Rolfes, 2002

Bloated? How much salt do you take in?

Do you ever feel like you are not exactly fat, but holding a lot of excess water weight? ... There's a good chance you are. Americans only need 1000mg/day of sodium to survive, but most of us take in seven times that amount!

High sodium and salt intakes have become such a problem in the US; children are starting to get kidney stones. The prevalence has become much greater due to highly processed foods and fast food diets. And please do not be fooled, canned and packaged foods are also very high in salt. Make sure to read your labels and follow these tips:

• Prepare your foods at home
• Eat out less
• Do not eat fast food
• Decrease the amount of salt you add at the table
  
• Limit your intake of processed meats, ham, bacon, and deli meats (I know, bummer!)
  
• Limit chips, pretzels, salty snacks, and snack on unsalted nuts and seeds
• Instead of salt use: lemon, hot sauce, pepper, hot pepper, fresh herbs, spices, vinegar
• Limit canned and boxed foods
• If you do go out to eat, ask for your entree to be prepared without salt

Most of us get double the recommended 2300mg sodium/day before adding any table salt. Salt is definitely a habit that can be kicked. Restaurants will soon abide by a law to label how much sodium is in prepared foods. As we know salt can lead to high blood pressure, cutting 50% of the salt in our diets could save 150,000 lives per year!

So, CUT THE SALT! and try some different spices and flavors to help you kick the salty habit and get you on the way to better health.

Los Angeles Times, Health, Under Pressure by Emily Sohn, 10/27/2008 A Rise in Kidney Stones by Laurie Tarkan, Boston.com, 10/28/2008 Nancy Clark's Sports Nutrition Guidebook 4e 2008, p45

Make the most of your time :: DETRAINING #2

So, how do we take all of this information about DETRAINING (avoiding training) and sum it up?

If we set a goal, make a plan, or get some professional advice from a personal trainer, we have a better chance at sticking to our fitness ambitions.
If your goal is to increase endurance, strength and power, flexibility, or muscle size; OR, if your goal is to decrease your weight and body fat... You need to progress and periodize your workouts. This means you need to continually increase the intensity over time, while alternating between higher and lower intensity workouts to allow your body to recover. Stimulation is the key word here, your body needs to be stimulated!

The ACSM (American College of Sports Medicine) recommends working out most (if not all) days of the week, and 7days/week for weight loss. But, if you are currently doing nothing all week and you start to do something, you will see some changes. If you only have limited time, expect limited results. Although, as stated in the first detraining article posted here last week ( http://balancefoodfitness.blogspot.com/2008/10/tough-times-detraining.html ), you can do three training sessions/week to maintain your endurance and one strength training workout every 10 days to maintain your strength.

Now, does this mean your body will change from working out so little? Probably not, but you will get the health benefits and maintain your fitness.

Ending words: if you have limited time, increase the intensity. This can be accomplished in a number of ways: Increase the resistance; decrease rest periods; increase reps/sets; increase the instability; or increase the pace and tempo of the exercise.


To your fitness goals!
--
Ryan Regensburg, BS, NASM-CPT
413.896.2078
www.individualizedfitness.com

Trainer revelation

We all sometimes feel out-of-shape, inactive, and unable to do moves in workout magazines or at group exercise classes. Heck! even the "yoga at your desk" offered at my workplace intimidates me!

So when I decided a couple of weeks ago to see a personal trainer to enhance my fitness routine and restore the tone and grace I think I used to have, it was with uncertainty.

Even so, I was looking forward to learning a new workout routine and hearing how out-of-shape I was; how I really needed to kick my promenade-ing workouts up a notch. I figured after all the discouragement a personal trainer could offer, I would be just that: discouraged and tired of trying new things. I also imagined I would go back to my same simple routine of walking and intermittently strength- and yoga-training while achieving plumping results.

But guess what! My personal trainer did the opposite of what I imagined:
Motivating me by encouraging and sharing advanced moves and it wasn't the possibility that I could do them: I actually could.

This turned into a complete reverie for me: I was elated. And so I thought I would escape my daydream tired and grumpy, not wanting to workout again. Nope! I still wake up at 6am in a relaxed state, but more ready than ever to face the chilled New England mornings. To run by the construction workers busy on the bridge, to pass over the traffic of the MassPike... And I even *enjoy* my new routine!

Now this, I truly cannot believe.

What if I stop feeling great from the new moves or lose interest in the long-lost leg warmer workouts that are now my ultimate pleasure?

Is there a way to continue this personal trainer high?

I've decided there must be a way. I will continue exploring the revelatory facts of personal trainers and share findings in future posts. Meanwhile, you should check out your local Personal Training options, just to see how the prices compare. My three (hour-long) sessions cost a total of $190 ...and my toning and graceful bod will never forget them.

To motivation and new muscles,
Kim Regensburg

tough times :: DETRAINING #1

Detraining... something we all encounter, especially during 'tough times'

Detraining is the cessation of exercise and it takes just two weeks for a significant reduction in fitness. After 10 weeks of not exercising you will be back to pre-training levels.

If you decrease the frequency and duration (because you are slacking, lack the time, have injuries, or are too stressed), but maintain the intensity (weight lifting), you can maintain your fitness (muscle and strength) for 5-15 weeks.

This means, during stressful times, a short and high intensity heavy weight/strength training workout every 10 days will prevent strength and muscle losses. This is great news!

Moreover, after only 12 days failing to do cardiovascular exercise, 50% of cardiovascular endurance is lost. Although: Runners and swimmers who reduced their training by about 60% for 15 to 21 days show no loss in Vo2 Max or endurance performance, and runners who decreased their running from 50 miles to 15 miles/week had no loss in Vo2 Max nor did they have any change in sub-maximal running heart rates. The runners did show an increase in leg power by 5% from the decrease in training.

Research indicates that at least three training sessions per week at an intensity of at least 70% Vo2Max are needed to maintain aerobic conditioning.


This shows that a smart weight lifting or cardiovascular program uses periodization. Periodization is when workouts are alternated between higher and lower intensities. The less intense days actually allow for your body to recover and get stronger while still training.

In summation, fitness goals can be achieved with a busy lifestyle. The biggest factor is how consistent and committed you can be! Consult your doctor or a personal trainer if you have questions or concerns. Plus, I'm always happy to help and look forward to hearing from you!

To your best health,
Ryan Regensburg

This excerpt adapted from Physiology of Sport and Exercise (2nd Edition), Wilmore and Costill, 1999

Calories :: How many do you need to SURVIVE?

How to SURVIVE: Of course we all know balancing Fruits, Veggies, Whole Grains, and Lean Proteins equals a great way to achieve optimal health. But what kind of benefits are we talking about? I have shared some benefits here, but the list is longer than this one:

• Increase your energy
• Increase your focus
• Increase your strength
• Decrease sickness
• Prevent diseases like cancer, heart disease and diabetes

Eating a variety of foods is great, but we can either eat too much or too little and this can cause problems. Here are the basics so you can control your calories properly:

3500 Calories equals one pound. The RDA recommends 2000 calories/person/day.

But if a person does not use more than 1500 calories/day on the 2000 calorie recommendation, they would gain 500cals/day (or 3500cals/7 days or 1 pound/week; ie 4 lbs/month which would equal 48lbs/year).

Towards the other extreme, if you only eat 1000cals/day and your resting metabolic rate (RMR, see + below) is 1500cals/day, your body will constantly s l o w your metabolism until you only need 1000cal/day to survive. This is why so many people yo-yo diet: starving and slowing the metabolism to no longer see results. And then falling off 'the wagon' just to begin another diet without the proper knowledge. That is why it's important to understand calories, your body, and how they work together!

I suggest getting an idea of how many calories you need to function (RMR, resting metabolic rate) and understanding how active you are throughout the day.

For example, a highly active person will burn more calories (ie, construction workers can burn an additional 800-1500 calories above their RMR). People with desk jobs burn less calories (ie, most desk jobs and sedentary lifestyles burn only an additional 400-600 calories during a work day).

+
Special Bonus: Resting Metabolic Rate is the amount of calories we burn at rest. A simple way to figure this out is to multiply your weight by 10 to 14. Multiply your weight by ten if you are a woman, 11 if you are a man and multiply your weight by up to 14 if you are an active teenage boy or an adult construction worker.

For example, a 29-year-old female weighs 150lbs and works in an office, she is active for an hour 4 times/week. She should multiply by 11 (if she does not exercise at all, by 10). Her resting metabolic rate is approximately 1650 calories/day. Please understand that these are just estimates and should not be used for exact measurements.

Ryan Regensburg is a fitness professional in Santa Monica, CA. He currently has a couple of time spots available for motivated people looking to change their body and lifestyle. Please contact him at ryanregensburg@gmail.com.

Calories :: THE answer to changing your body.

There is one sure-fire way to manipulate your body:
by consuming more or less food.

Think about it.

How can we get bigger or smaller?
The biggest factor is what we put in our body.
It is really hard to change, if your diet does not change.

Calories are the measurement we use to understand
how much ENERGY we are putting into our bodies.
Calories measure the only 3 MacroNutrients humans
can use to fuel our bodies. These MacroNutrients are
Carbohydrates, Protein, and Fat.

Each MacroNutrient has a different amount of calories per gram.
Carbohydrates and protein have approximately 4 calories per gram.
Fat has 9 calories per gram.
As you can see gram-for-gram, you can eat more than double the
carbohydrates to equal the same amount of fat.


Example: if you eat 100 grams of a carbohydrate (say grapes) and 100 grams of fat (say blue cheese), you would consume 400 calories of carbohydrate and 900 calories of fat. This is not to say the quality of food is not important, it sure is! ...And will be discussed in future blog posts here ;)

The best way to lose or gain weight is a combination of diet and exercise.

The human body needs a base amount of food to give the body enough energy.

Everyone needs a certain amount of energy to survive and function without dizziness, illness, lack of concentration, and irritability, meanwhile staying energized and focused.

We all need to find our own individual balance of the right foods and exercise to make us feel good.

Catch the next blog on how many calories are needed to survive, and get a tool to measure how many calories you need.

To Good Health.
For questions send Ryan an e-mail at http://www.individualizedfitness.com/contact/

A C T I V I T I E S for F A L L

Autumn is here.

Time to reconfigure our activity plan. With the cooler air and early darkening of days, it's important to move as much as you do throughout the Summer. Incorporate these ideas into your new routine:

apple picking gets you reaching and hauling: just don't stop to picnic for long!

pumpkin picking puts your strength to the test: see how many you can lift in five minutes!

winery tours will satiate your senses: keep your feet moving and don't drink every varietal! Taste one at each new stop and save the calories you would have drunk for a delicious dinner! Remember food will nurture your body more than alcohol.

back to school shopping/winter wardrobe hunting has its benefits, too: make sure to move your feet and dance a little to the beat when you find that new outfit that will show off your heat!

hiking through the woods to enjoy all the new colors can satisfy your need for something new. Just keep your body moving and don't stop still so often.

F I B E R

Carbohydrates and Fats are the two major sources of energy in the diet.

When one is high, the other is usually low... and vice-versa. To lower fat intake and improve balance between these two energy nutrients, people need to replace fatty foods with whole grains, vegetables, legumes, and fruits – foods noted for their starch, fibers, and naturally occurring sugars.

The American Dietetic Association suggests 20-35 grams of dietary fiber daily, which is about two times higher than the average intake in the United States.

An adequate fiber intake:

• Fosters weight control
  
• Lowers blood cholesterol
  
• Helps prevent colon cancer
  
• Helps prevent and control diabetes
  
• Helps prevent and alleviate hemorrhoids
  
• Helps prevent appendicitis
  
• Helps prevent diverticulosis
  

Here is a list of fiber in select foods to help you plan your intake accordingly:

bread, cereal, rice, pasta, 1-2 grams of fiber per serving:

• 1 slice whole wheat, pumpernickel, or rye bread
  
• 1 oz ready to eat cereal
  
• 1/2 cup cooked barley, bulgar, grits, oatmeal
  

vegetables, 2-3 grams of fiber per serving:

• 1 cup raw bean sprouts
  
• 1/2 cup cooked broccoli, brussels sprouts, cabbage, cauliflower, collards, corn, eggplant, green beans, green peas, kale, mushrooms, okra, parsnips, potatoes, pumpkin, spinach, sweet potatoes, swiss chard, winter squash
  
• 1/2 cup chopped raw carrots, peppers
  

legumes, 5 grams of fiber per serving:

• 1/2 cup cooked garbanzo beans, great northern beans, lentils, lima beans, split peas
  

legumes, 8 grams of fiber per serving:

• 1/2 cup cooked baked beans, black beans, black-eyed peas, kidney beans, navy beans, pinto beans
  

fruits, 2 grams of fiber per serving: 

• 1 medium apple, banana, kiwi,  nectarine, orange, pear
  
• 1/2 cup applesauce, blackberries, blueberries, raspberries, strawberries
  
• Fruit juices contain VERY little fiber
  

Adapted from Understanding Nutrition, ninth edition, Whitney and Rolfes (2002)

Please visit my fitness site:

www.individualizedfitness.com