Below are multiple short articles relating to health and fitness that are full of great information, helpful tips, and much more!
The articles included are...
"Tips for Finding Safe Boot Camps in Omaha" "Golf Conditioning" "Yoga and High Blood Pressure" "Will Water Help My Leg Cramps?" "Walking Outdoors" "Osteoporosis"
Check back for more articles to come!
Tips for finding safe boot camps in Omaha
Although fitness boot camps have been around for years, they have recently grown in popularity. Many are a fun way to meet new people in the community and stay motivated. However, how do you know if they are operated with qualified fitness professionals, and in a safe manner?
When shopping around for a boot camp that is in a convenient location for you and fits into your schedule, ask if the instructors have health/fitness related degrees and/or nationally accredited certifications in group fitness and teaching boot camps. Because the fitness industry is not regulated, there is no law that requires either of these, so don't be afraid to ask for proof that your potential instructor is current in this area, and has current CPR/BLS training.
When participating in any fitness program, trainers and instructors should obtain a thorough health history, and medical clearance to exercise from each participant. The health history includes finding out about your orthopedic and non-orthopedic concerns, how severe each one is, and much more. A minimum of a baseline fitness assessment should also be part of the package. Instructors should know your medical and orthopedic concerns so they can modify exercises for you and minimize your risk of injury. With group exercises, there is no one-size-fits-all. Ask them to give you a copy of the exercise guidelines for each of your health concerns as recommended by the American College of Sports Medicine. For example, if you have high blood pressure, high intensity training should be modified, and you should exercise in cooler temperatures with good air circulation. There is a whole list of things you should be aware of and guidelines to follow.
Find a boot camp that follows these other important safety issues:
- Emergency care - a first aid kit, difibulator, water, and other necessary items should be visible. This includes being at a commercial facility, a school, a church, Memorial Park, Lake Zorinsky, or any location.
-Adequate supervision - the American College of Sports Medicine guidelines are one instructor per 25-30 people. In Omaha there was recently a boot camp that boasted 150 people with only 2 instructors- yikes!
-Safe environment - Be sure sessions are only held in a safe environment. This includes NOT exercising at moderate or high intensities when the heat index is higher than 90 degrees, and activities should be performed on safe surfaces for exercise.
-Beware of claims - titles such as "nutritionist" are used loosely. Anyone can call themselves a nutritionist, and there are some very entry level nutritional certifications out there. Fitness professionals will stay within their scope of practice and recommend a registered dietitian or similarly qualified person for weight loss and meal planning; especially if you have any medical concerns. You wouldn't go to a registered dietitian to design an exercise program for you, so is asking a fitness instructor for specific nutritional advice a good idea?
-Adequate liability coverage - Programs and individuals should be insured, especially if the boot camp is held at a "host site" or outdoors. Insurance companies won't cover fitness programs if they are off the premises in which the policy covers.
-Permission - This is one many people may not consider. Written permission must be obtained from the city, school, or whomever owns the property on which the boot camp is held. Permits are usually required to host boot camps in parks or similar areas - especially when there is a charge.
Boot camps can be a great way to start, supplement, or advance your health and fitness levels, and Omaha offers some great boot camps. Just be sure to do a little digging to find out which ones are safe!
A complete golf conditioning program is a year-round schedule that consists of 4 primary phases:
Pre-Season: six to eight weeks prior to regular season
In-Season: the period where golf is played multiple times per week
Post-Season: six to eight weeks after regular play ceases, and
Off-Season: the period between post and pre season.
Training strategies are different for each of these phases, and within them are smaller cycles of training which are part of the process called periodization. All of these components together make a successful exercise sport specific program.
The major components of a golf conditioning program include flexibility, muscular endurance and stamina, aerobic endurance and stamina, muscular strength, balance, stability, and coordination. Which component is focused upon depends on the season and the golfers individual strength and weaknesses. There is no "one size fits all" with golf conditioning.
When having a golf conditioning program designed for you, seek a personal trainer or strength coach who has a degree in the field, is certified by a nationally accredited organization, and has specific accredited training in designing golf conditioning programs. Make sure he or she conducts a thorough health history, researchers your orthopedic and other medical concerns if applicable, and completes a fitness assessment specific to golf. After that, you are on your way to a variety of training periods for the different seasons, and a game that will make you proud to reveal your score!
Yoga is often recommended for those who have high blood pressure, but like anything else, there are benefits and risks to all activities.
Yoga is usually recommended for people with high blood pressure because it can help one relax and feel "centered" or focused, and offer wonderful benefits such as an increase in flexibility, strength, and range of motion for many joints. However, there are many, many, types of yoga, and if you have high blood pressure or heart complications, finding the right kind of yoga to fit your needs and wants is important.
First, always ask your physician what your limitations or recommendations are, and get medical clearance to exercise before starting any exercise program. People with high blood pressure should exercise daily if possible; incorporating aerobic, resistance training, and several other areas mapped out by a degreed and medically-fitness trained, certified fitness professional.
Starting with a gentle yoga class is great for those who have high blood pressure. Be sure to find a place where thorough health history is completed for each participant so the staff knows your conditions and medications (high blood pressure medications often have side affects that can affect balance and heart rate as well as blood pressure), and therefore the safety guidelines for each student. Arrive at least 15 minutes early for classes to discuss safety measures with your instructor, and to be sure he or she is aware of your situation. You may even want to call ahead so the instructor is sure to make time for you.
As a general safety precaution, avoid yoga poses that put the head below the heart such as downward facing dog, the intense side stretch, and of course, inversions and handstands. Your instructor will have better options and modifications for you. Also avoid positions that can cut off circulation and give you that "woozy" feeling when you ease out of them. These may include the noose, hero, lotus, frog, and child's pose where there is an extreme angle placed on the knees. Again, your instructor will help you find options that are safer. Don't ever be afraid to communicate health concerns with your instructor, he or she will want you to have a great experience and enjoy the class.
Finally, avoid Bikram or "hot" yoga, which is performed in a 95 to 110 degree environment. This can be very dangerous for many conditions, but especially for those with high blood pressure. Always stay in a cool environment, with cool moving air when exercising.
Remember to try different kinds of classes, or even different instructors for yoga or any type of exercise class. If you don't like one class, don't give up. Keep attending other classes. Call around and ask if facilities have classes that are geared toward your age group, ability level, and ask about the environment. Just like trying on shoes, you want to find a good fit that you will enjoy! _____________________________________________________________________________________________________________
Will water help my leg cramps?
You don't have to be an athlete to suffer from cramps in your feet, calves, quads, and other muscles. Many people get them while exercising, during prolonged bouts of sitting, and even while sleeping.
Although cramps may be caused by many things, being dehydrated is often at least part of the reason for cramping. Dehydration can happen to people more easily than one might think. Not drinking enough water is usually the culprit, but diuretic medications such as Lasix, Capozide, Dyazide, Hyzaar, Lopressor HCT, and many others cause frequent urination which can dehydrate the body. Large amounts of caffeine (500-600 mg or more) can also contribute to dehydration also, and sometimes an imbalance of potassium, magnesium, and calcium in the body can be a factor.
Drinking water throughout the day and especially before, during and after exercising, or activity in the heat and humidity can help prevent cramps.
Discuss any mineral supplementation with your physician if you consistently experience cramps.
An easy tip to staying hydrated: each time you use the rest room, drink a glass of water immediately after. When you exercise, drink 8-12 ounces of water for each 30 minutes of exercise. _______________________________________________________________________________________________________________
Walking Outdoors
As Mother Nature finally decides to be kinder to us, we actually want to be outside and enjoy the weather. This time of year, many people start walking outside for exercise, but is this good or bad? It can be either, so it is best to consider some all-round aspects of walking for your health.
One plus is that walking is free; kind of. You don't have to pay to walk in parks, in your neighborhood, or on the great trails we have in the area.
However, you do want to invest in a good pair of shoes specifically for walking. Don't forget proper cotton athletic socks either. Some even have extra padding in the heels and front of the foot to help absorb some of the impact from your stride.
Walking on pavement is an activity that can present problems for certain conditions like some types of arthritis in the knees and hips, sciatica, spinal stenosis and other back issues, and it does not offer the benefit of improving bone density. Due to the impact and pounding that occurs when walking on pavement (inside or outside), the painful symptoms of such conditions are far more likely to make themselves known than they would from other low or no impact activity. Better options would include cycling, low impact aerobics on a wood floor, or an elliptical machine. Walking primarily works the heart muscle, and if done briskly enough, is a pleasurable aerobic activity for most and easy to do with a partner or pet.
Walking is omni-directional, which means you move in one direction. This is not a problem, as long as you do more than just walking. It is always good to include as much variety in your exercise program as possible, and to avoid doing the same exercise or routine of exercises all the time. Not changing your routine is like never rotating the tires on your car, and your body is prone to overuse or repetitive motion injury because the same muscles and joints are used in the same way over and over again. Therefore, walk as much as you like, but be sure to strength train and perform other aerobic activities as well.
Be absolutely sure not to walk with weights. Contrary to old beliefs, walking with ankle or hand weights only creates a higher risk of injury by adding impact to joints, disrupting the natural flow of your gait (walking motion), and encouraging poor posture. Walking with weights will not increase your heart rate, your bone density, or make you stronger. Instead, swing your arms naturally and take long smooth strides, landing heel, ball, toe. If you want to increase your heart rate, power walk or pump your arms.
Remember to breath deeply and in a smooth rhythm also. This will keep your energy up and help oxygenate the blood to burn calories efficiently.
When you do go exercise walking, vary your sessions with different routes that include at least some hills, change your speeds, and drink lots of water before, during, and after. Before diving into the more strenuous part of your walk, take about 5 minutes to warm up with slower walking, and cool down at the end of your walk in the same manner. Lastly, stretch your calves, hamstrings, back, quadriceps, and anything else for which you have time. There is no one-size-fits-all exercise program of any kind for any person, so listen to your body and if something hurts, it probably isn't good for you.
Enjoy your walking! ________________________________________________________________________________________________________________
Osteoporosis
Osteoporosis is a disease in which bone mineral density and bone mass become reduced to very low levels. Although it occurs largely in post-menopausal women, there is an increasing rate of cases among older men also. When the bone becomes this compromised, forces that would normally be absorbed by the skeleton now result in fractures. The sites of fracture that are the most common are in the spine, wrist and hip.
What kind of training is the best for increasing your bone strength?
Activities that stimulate muscle growth and strength gains also stimulate the growth of bone and associated connective tissue. Trainers generally refer to this type of training as "weight bearing." The following are important tips to guide you in your selection of exercises. Make sure that you get advice from a certified and degreed professional, who has had accredited training in exercise and osteoporosis, to develop a program that suits your individual needs.
What does build bone density?
Strength Training with Moderate to Heavy Resistance
Some types of Yoga and Pilates
What does not build bone density?
Swimming
Walking
Water Aerobics
What about medications that claim to build bone density? Beware of the claims made by drug companies, and keep in mind, they charge a lot of money for a pill that we all want to be a quick-fix. If it were only that simple! You will hear or read that "studies prove," which is very misleading. A study can have one person out of 1000 show a benefit, and the claim that the drug "has been proven" to build bone density can be made.
Unfortunately, this is not illegal.
Many studies are also short term, so the long term, potentially dangerous side affects of medications are not truly known. Medications aren't necessarily "bad," but not all answers come in a bottle.
Try exercising!
You will have great side affects, and if done properly with the advisement and design of a degreed and certified fitness professional with accredited training in exercise for osteoporosis, you will succeed! ____________________________________________________________________________________________________________
Omaha WellBound Fitness for Baby Boomers and Seniors 366 N. 114th Street Southwest side of 114th and W. Dodge Rd. Omaha, NE 68154 Phone: 402.557.6285
