To Stretch or Not to Stretch?

The topic of stretching seems to always be a source of conversation. Recommendations on whether to stretch or not stretch seem to vary year to year and expert to expert. For years stretching has been promoted as a vital part of a fitness regime and known to prevent soreness, decrease the risk of injury and improve performance. While researchers will continue to look at the pros and cons of stretching, it seems there may always been conflicting evidence to sort out these opinions.

An area of confusion for many seems to be how a warm up relates to stretching. There have been studies that demonstrate a warm up alone doesn’t increase range of motion, but when stretching follows a warm up there is an increase in range of motion. Many people misinterpret this finding to indicate that stretching before exercise prevents injuries. A better explanation is that warm up prevents injury, whereas stretching has no effect on injury. So if injury prevention is the primary objective - the evidence suggests that athletes should limit the stretching before exercise and increase the warm up time.

Another area of confusion is regarding how long to hold a stretch and what kind of a stretch to perform (i.e., static, ballistic, PNF). Current studies do support that range of motion can be increased by a single fifteen to thirty second stretch for each muscle group per day. However, some people require a longer duration or more repetitions. Research also supports the idea that the optimal duration and frequency for stretching may vary by muscle group. As far as what type of stretching to perform, arguments can be made advocating the usefulness of each type of stretching. But for the most part researchers agree that ballistic stretching (bouncing during a stretch) may lead to injury and should be avoided.

My personal suggestion when sorting out all the research on stretching, is it's important to remember that the goal of stretching is to develop and maintain an appropriate range of motion around specific joints. It's also important to realize that stretching (or releasing) tight muscles should go hand in hand with strengthening the weak muscles.

I have no doubt we will continue to hear about the positives and negative of stretching. Bottom line is that if you choose to stretch, it may be best to customize your workout to fit your needs. Assess your body (or find a qualified health practitioner to do this for you) and make sure you stretch and strengthen in order to reduce muscle imbalances. 

And let’s face it – sometimes stretching just feels good!

References:

http://people.bath.ac.uk/masrjb/Stretch/stretching_4.html 

Excuse Enemy

Over the years, I've worked with enough clients to know that, sooner or later, most of them will utter a phrase I've learned to anticipate: "I'll get back to my workouts as soon as I can."  The Excuse Enemy (I refer to as E²) is something we’ve all used at one time or another. “I’ll get back to exercise as soon as:   the weather gets better…I buy some new workout clothes…the snow melts…I buy better shoes… I get new music…”

Unfortunately, "as soon as" often turns into "never," as we wait for the perfect time to exercise. Instead of waiting for conditions to be perfect, why not start now?

When it comes to exercise, you may have good reasons why you're not doing it. You're busy, confused about how to start or maybe you even have fears that keep you from even trying. These reasons, however, often become excuses to avoid the more uncomfortable aspects of exercise. Below discusses some common issues that may encourage your E² as well as some ideas to help you combat it!

Excuse: I'll exercise as soon as I'm in better shape. Some of us put off exercise for fear of discovering (or exposing to others) how out of shape we really are. What if you can't walk very far or you can only lift small weights? Some of us would rather not exercise at all than to face how far we are from the fit person we want to be.

You tell yourself you'll join a gym as soon as you're in better shape but, to get in shape, you may need to join a gym ... which you can't do until you're in better shape. That kind of circular thinking can keep you off exercise forever.

Solution: Start where you are. As adults, we put pressure on ourselves to be good at everything, especially exercise. But just because you jumped rope 20 years ago or ran a mile once doesn't mean you can do the same things right now. If you haven't exercised in a while, you'll need time to build strength, endurance and confidence. Taking your time will keep you injury free and make you feel more successful! If you have joined a gym and you’re concerned about what classes are appropriate for your current level, talk with a trainer for some guidance. This will ensure that your first experience doesn’t allow E² to come out in full force!

What’s Wrong with Resolutions?

It’s no secret that many new year’s resolutions fail. Many people chalk this up to no willpower or laziness. Though these are certainly valid reasons for failure, let’s look at why some resolutions are doomed before you even begin working on them!

A common new year’s resolution is weight loss. The only thing wrong with this stated resolution is that it is too abstract. There are no specific behaviors stated and without specific behaviors, it’s nearly impossible for your brain to focus on it.

Instead, the key is to make any goal a habit first. And most importantly, make it a tiny one. Here is a list of examples of how this translates to some of the four most common new year’s resolutions:

Resolution: Quit smoking

How to make it a habit: Only stop smoking that 1 cigarette you have every morning after breakfast.

Resolution: Eat healthy food

How to make it a habit: Start substituting that 1 daily morning pastry for a banana.

Resolution: Lose weight

How to make it a habit: Every evening after work, go for a 2-3 minute run or walk around the block.

Resolution: Manage stress

How to make it a habit: Meditate for 2-3 minutes every morning after you wake up.

By immediately breaking down each resolution and seeing what the smallest habit could be, your chances of succeeding will be 50% higher than if you leave it vague. There is nothing more, you make it so easy and simple for yourself to create that habit, that there is almost no way you can fail with it.

I will blog more on helping to make your new year’s resolution stick next week!!

Proper Footwear

Running and walking are popular forms of exercise – often because they don’t require a gym membership or fitness equipment to do. But one very important task that must be completed before you dive into this fitness endeavor is making sure you are wearing the appropriate footwear.

I see this frequently with members that consult with me on fitness programs that often include running and/or walking. I ask them if they were fitted for their shoes and they look at me quizzically and tell me about a great sale at a department store or announce that they have had the same shoes for years and don’t remember where they came from. 

Choosing the wrong athletic shoes could result in you lying on the couch nursing shin splints or aching heels instead of enjoying a brisk walk or run.

Athletic shoes are designed for a purpose - whether this is providing extra cushioning, stability or motion control. Your feet come in a variety of shapes, and knowing your foot's particular quirks is key to being fitted in the right pair of shoes. My advice for selecting appropriate footwear is to visit a local running store (yes – even if you are “just” a walker). They will assess your gait and provide you with information as well as suggestions for appropriate footwear.

Local running stores include Fleet Feet, Endurance House, Berkeley Running Company and Movin’ Shoes. 

PREVENTION, PREVENTION, PREVENTION!!

Many people associate sports-related injuries with ripped tendons and broken bones. But in non-contact sports, the vast majority of injuries come on slowly. Stress that builds over weeks or months can cause stress fractures, shin splints, pulled muscles, strained hamstrings, aching kneecaps, tenderness in the Achilles tendon or burning pain in the heel. These problems are very common among individuals performing athletic activities.

And for the most part, individuals know that they can avoid overuse injuries by doing things like increasing their mileage gradually, wearing appropriate footwear and not pushing through the pain. But in my experience, where the education is lacking is regarding the appropriate strengthening exercises they should be performing to AVOID overuse injuries.

It doesn’t matter what your education or philosophy of exercise is. If you are not doing injury prevention exercises, injury will eventually happen. Let’s face it, injuries will always occur in sports; however, people can be more prepared and decrease their chances of developing an overuse injury by strengthening the small intrinsic muscles and the stabilizers that allow the larger muscle groups to perform properly.

For example, just like the rotator cuff of the shoulder, it takes small intrinsic muscles, which act like stabilizers in the hip joint, to move so well and be so flexible. I’m not suggesting that working the larger muscles groups isn’t important. I just want you to be aware that there are muscles that are equally important if not more and shouldn’t be forgotten for purposes of injury prevention.

To those of you that attend my fitness classes, you’re rolling your eyes right now because you’ve heard me talk about this … A LOT! Try a CORE I class if you want to learn more about this!

Ironman Louisville Recap

Just wanted to share some after-thoughts about my August Ironman in Louisville, Kentucky!

1. I FINALLY learned why IM Lousiville doesn't sell-out like all the other Ironman races (that close within 24 hours). When they say it "can be hot" ... IT'S HOT!! 94 degrees and SUPER HUMID is NOT FUN!
2. When ALL THE OTHER triathletes don't have wetsuits, that probably means it's going to be a NO WETSUIT swim!! Denial, perhaps? Regardless, not a pleasant surprise to walk down to the start and realize you won't be wearing your wetsuit.
3. The Ohio River IS gross.When you can't see your hand underneath the water, it's dirty. And when you swim "around an island" and you're STILL NOT DONE it really puts 2.4 miles into perspective!
4. Always remember to "make a plan" with your traveling companion who happens to have your transition bags. My husband dropped me off to stand in line to enter transition and we didn't make a plan to meet. We both walked around for ~20 minutes trying to find each other - very calming to the nerves.
5. So sorry if you love a time trial start but I HATED IT! Arrived to swim start almost 2 HOURS early to stand in line to enter the water (1st come/1st serve). The seasoned "IM Louisviller's" apparently CAMP OUT to get a good spot in line and don't go to transition AT ALL in the morning. I ended up near the middle-end of the line which was approximately 1 1/2 miles long. So YES ... STOOD in a line for almost 2 HOURS!!! (only good thing is once it started it moved quickly. I entered the water at about 7:20.
6. They stopped placing port-o-potties in the swim start line after about .5 miles. Which meant the triathletes down by me looked like the homeless watering the grass and squatting anywhere there was so much as a leaf to utilize for privacy.
7. Back to the time trial start. Depending on where you start (in line) you may spend your ENTIRE swim going around lots of people.
8. Bike course: (FREAKING HOT) Kentucky has NOTHING on Wisconsin on HILLS!! VERY FLAT by comparison!! I have NEVER seen so many flat tires. Apparently a disgruntled Kentuckian decided to throw some tacks spanning a couple miles. Rough day for the athletes and bike support.
9. Note to male friends: Do NOT EVER wear WHITE bike shorts that probably feel very comfortable. That probably means they are see-through. And people really don't want to see.
10. Participating in an Ironman or toting 3 boys ages 6, 8 and 10 around the race course in 94 degree Kentucky heat ... (that was NOT my request)... but pretty sure I would have rather been racing.
11. It's great to know that the protein powder I use smells and tastes like fish if heated to BOILING point sitting in the sun. So much for THAT nutrition plan!
12. I have to chuckle when I feel like I'm "moving right along" on the run and my split is an 11:32! hahahahahaha
13. Wore a solid colored sports bra on the run due to the heat. Note to self: Throwing cold water and ice down sports bra to cool off produces a reaction.
14. Any Ironman finish is a good finish. I always feel blessed to participate. I was probably in the worst place mentally for this race that I have ever been in ... in my life. So I will take it and be extremely thankful! YOU CAN ALWAYS DO MORE THAN YOU THINK YOU CAN – BOTH PHYSICALLY AND MENTALLY!!!

Body, Mind & Spirit: Intimate Groups & Emotional Exercise

One of my favorite things about teaching at New Self is the sense of community I see occurring in my everyday classes. Let’s admit it … life is tough. And sometimes when you are going through a difficult time, it is easy to feel as though you are alone. Most of us have some degree of trouble admitting our true feelings and being able to express them, especially if we are struggling with life-controlling problems. In addition, often times we’re more concerned about what other people may be thinking or how they will receive you. So you might shut down or keep to yourself hoping that whatever you’re going through will soon pass.

Of course there are many classes where members come to “zone out” and get in a great workout. But there are also those days where it is necessary to feel supported. I completely understand that and therefore would NEVER admonish members for having meaningful conversation in class. Sometimes hiding our feelings can give them control over our lives. Just as unexpressed anger or fear can have a destructive influence; sadness can be a barrier to healing and hope. Therefore, when I see members connect in a class to obtain advice or vent about a personal crisis, I am grateful that New Self can provide a safe atmosphere for this opportunity.  

I have witnessed “wellness” at work when I observe a member come to an exercise class even though she is clearly troubled with something. Throughout the duration of the hour, the member opens up about what she is struggling with and participants engage in meaningful discussion. In the end, I notice a transformation in the individual as she exits New Self with an overall improved mental outlook that was enhanced with the physical exertion.