Archives for posts with tag: Intelligent Workouts

Stretch3

 

What really is flexibility? – Well to put it succinctly – flexibility is a measure of the range of motion around a joint or series of joints. Flexibility is usually most limited by the joint’s physical structure which includes the bone, connective tissue and muscle. And what’s most important is that both men and women can improve flexibility with training.

It is truly important for all of us and especially those of us in our ‘prime’ to make flexibility training a regular part of our workout routine – or as I like to say our ‘Living Well’ commitment.
Did you know that there is scientific evidence that the incidence of injury actually decreases when we include flexibility training in our regular daily routines? The reason for this is that flexibility training gives us an enhanced ability to move better through a wider ROM – or range of motion.
The last thing that any of us wants to do is lose our mobility as we age, and the simple fact of the matter is that flexibility decreases as we age. Being flexible and mobile increases and enhances our lives as we age and helps ensure our independence. In addition – flexibility reduces our chances of experiencing occasional and chronic back pain.
Increased flexibility can increase and improve our performance of everyday activities as well as our performance in exercise and sport. It can also reduce our risk of injury during exercise or our daily activities because muscles are more pliable and supple. Further – flexibility training helps balance the musculature of our body and improves our posture!
Keep in mind a few things:
• Stretching should be included after every workout to improve and maintain overall flexibility.
• Stretching should never be painful – remember it is best to bring your muscle to a point of tension and above all-  breathe through your stretching.
•Don’t cut your stretching short – doing so is just cutting yourself short. Stretch for at least 5 – 10 minutes, preferably longer than shorter. This is esp. true for all of you ‘prime’ time stretchers out there.
•And for optimal results give ‘dynamic stretching’ a try – this involves using increasingly dynamic moves through the full ROM of a joint.

Activities such as Pilates are great to incorporate into your daily stretching and strengthening routine – remember Joe Pilates used to say that ‘a man is as old as his spine is flexible!’.
If you need some further advice don’t hesitate to contact me.

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You know the old saying – ‘you are what you eat’ may be true. Well it certainly  may be that we are (at least in size that is) based upon how much we eat. There was a recent article by Herman Pontzer published in the NY Times. Pontzer is an Assistant Professor of Anthropology at Hunter College in NYC. Pontzer and colleagues did a study of energy expenditure of a native tribe in Africa. They compared their energy expenditure vs other humans energy expenditure and came up with some interesting information:

Our findings add to a growing body of evidence suggesting that energy expenditure is consistent across a broad range of lifestyles and cultures. Of course, if we push our bodies hard enough, we can increase our energy expenditure, at least in the short term. But our bodies are complex, dynamic machines, shaped over millions of years of evolution in environments where resources were usually limited; our bodies adapt to our daily routines and find ways to keep overall energy expenditure in check.

All of this means that if we want to end obesity, we need to focus on our diet and reduce the number of calories we eat, particularly the sugars our primate brains have evolved to love. We’re getting fat because we eat too much, not because we’re sedentary. Physical activity is very important for maintaining physical and mental health, but we aren’t going to Jazzercise our way out of the obesity epidemic.’

You can read the full article here: http://www.nytimes.com/2012/08/26/opinion/sunday/debunking-the-hunter-gatherer-workout.html?_r=0

I found this article quite interesting and thought provoking. I also came across an interesting eating strategy or program based upon less is more called ’80 Bites’. This program basically works by teaching the participant to be aware of ‘How Much They Eat’ and 80 bites per day should be our maximum according to Meredith Luce, MS, RD, LD/N. This Ms. Luce determined based upon FDA approved portion size – and therefore 80 bites is the limit. The thought here is that our stomachs are overstretched and if we decided to follow a diet that recommends lower calorie foods so that you can ‘eat as much as you would like’ continue to play into the fact that we keep our stomachs stretched and our stomachs continue to want to be fed. Therefore when your stomach is no longer stretched you will no longer be hungry…interesting. If you need more information you can check it out for yourself. http://www.80bites.com

It’s been awhile sine The Prime Male has made a post – but that is all about to change, more on that later. Since we are currently in the midst of the summer, I couldn’t think of a better time to talk about ‘Sweat’. 

Sweating is vital to our health, if you could not sweat you would actually die! So think of it this way – men who are actually in the best shape will actually sweat the quickest and the most. Sweating is our bodies way of cooling itself. So when you exercise regularly your body is better able to deal with the ‘heat’ generated with exercise and jump into action to cool and cope. Therefore the more efficient you become at sweating, the better you are able to hold onto sodium which prevents muscle cramping. I can remember as a kid when my Dad was working out in the yard in the middle of the sweltering Florida summer sun and perspiring profusely, he would take a break, run in the house and pour about a teaspoon of salt into his glass of water. He explained to me that this was to counteract all of the loss of sodium from sweating. Hmmm – I guess what he didn’t realize was that he was already a ‘good sweater’ and he already got enough sodium from his diet.

Here are a few good rules of thumb for healthy sweating:

1) Be sure to drink plenty of liquids – water is the best. Keep in mind that after an hour or so of heavy sweating you would need to replace electrolytes and some sodium, so a sports drink would be appropriate – I personally like to dilute the sports drink with water. The American College of Sports Medicine (ACSM) recommends that 2 – 3 hours before exercising drink 2 – 3 glasses  of water and then try to drink 8 – 10 ounces every 15 minutes during exercise.

2) Be sure to get plenty of sleep/rest. There are some studies that suggest that lack of sleep negatively effects sweat production.

3) Be sure to adapt to conditions. Sweating in a humid environment doesn’t allow for the evaporation of the perspiration which actually cools the body. Acclimating to heat and environment is very similar to acclimating to altitude. So if you workout in a gym or ‘air conditioned’ environment then suddenly step outside into a hot humid summer environment the effects on the body will be considerable.

4) Be sure to wear the ‘right’ workout clothes – think breathable clothing. So even if you don’t want to go out and buy a whole new wardrobe of ‘breathable’ fitness workout wear – your cotton clothing should be just fine, it gets wet – but it does breathe.

5) Do not try to force sweat by wearing something that is completely breathable – like a plastic bag. Let it happen naturally. Do not wear antiperspirants during exercises – deodorants are just fine. Let your sweat glands breathe!

Happy Healthy Sexy Sweating.

Another Prime Male was telling me about the ‘hard core’ 1/2 hour workout he does at a local gym. He said he practically has to crawl to his car after wards,  I wanted to say to him – are you out of your mind? You’re a 62 year old man I bet you didn’t work out like that when you were 32. I know that sometimes we begin to feel less like the young ‘studs’ that we were and we want to do something to change that and feel re-invigorated again. Guys –  we have all been there. Now is the time in our lives when we actually have gathered enough wisdom to work out intelligently. If you are looking for a 45 minute workout that is intelligent and produces results – hit me up and I’ll send you one. theprimemale@gmail.com – Salute!