Jai's Health and Fitness: Health

Showing posts with label Health. Show all posts

Saturday, March 1, 2014

Why Should You Have a Personal Trainer?

Why, indeed? Can't you just workout on your own, and save money?

Of course you can! But, statistics say you won't! According to most statistics, 4 out of 5 gym memberships go unused! That's right, 80% of you who purchase a gym membership, will stop using it, but keep paying for it! Why? Motivation is high when you sign up, and you start out going often, and really working out. However, unless you have a game plan, you won't see a lot of results, which then lowers motivation, which then reduces how often you go, which then lowers results even more. Eventually, you give up, probably with an excuse like, "I just can't lose weight, no matter what I do!"

Which brings me to reason #1:

Motivation & Accountability:

First, trainers are experts at holding you accountable. Not only for what you do in the gym, but what you put in your body, away from the gym. The trainer's job is to help you develop realistically achievable goals, and a game plan to get you there, as well as, motivating you to get in there and get it done. Your trainer can't do the work for you, but he/she can, and will, show you the way!

Develop a Routine:

Most new gym members go to the gym, and just hop on the Treadmill, or Elliptical, and start doing "Cardio", because that's what they have been told will burn the most fat. But, then what? The treadmill, elliptical, hamster wheel, etc. eventually becomes boring, and really IS NOT the best way to burn fat, anyway! Trainers will work with you to develop a routine that is effective, and, hopefully fun! (or at least not as monotonous as hours on the hamster wheel!) The idea, is to create a plan that fits into your life, and keeps you interested!

Help Develop Good Nutritional Habits:

There is a TON of out there about what you should, or should not eat. It's really difficult to wade through all of it, and avoid the "fad diets", and quick loss "plans", that lead to YoYo weigh loss and gains, and unhealthy habits. A good trainer, will not only help you wade through all of that, but will work with you to develop a healthy lifestyle change, through proper nutrition. Many trainers, including myself, have gone through the struggles of trying to lose weight, and get fit, and the saying is true,

"You get fit in the gym, and lose weight in the kitchen"

Unconditional Support:

I became a trainer, because I struggled through so many years of difficulty. Many trainers have. Generally, we became trainers, to help others to achieve a healthier and happier life, and not have to struggle. Not only that, but to be successful as a trainer, and achieve a rewarding career in this business, both monetarily, and satisfaction wise, we are INVESTED in your success! A trainer's whole life centers around helping you to achieve your goals!

Proper Technique:

This is VERY important, for many reasons! First, and foremost, is avoiding injury! If you do an exercise incorrectly, you could REALLY hurt yourself! I have personally experienced many injuries, from tweaking a knee, to actually breaking a rib, once, when I didn't follow proper form on a leg press machine! Knowing how to properly use equipment, and properly perform an exercise, reduces the risk of injury, while also maximizing the benefit you gain from each exercise. Your trainer studied, and got hands on experience, to become an expert!

Maximize the Benefits of Your Workout with Personalized Routines:

Not everyone has time to spend 2 or 3 hours a day in the gym. In fact, most people struggle to find 30 minutes, 3 to 5 times a week. That's why it is so important to maximize the benefits of your training, in the time that you have. If you only have 20 minutes a day, 4 days a week, your trainer will help you develop a program that maximizes your gains, in that amount of time. Also, if you can only make it to the gym once or twice a week, your trainer can teach you how to workout on your own, and then motivate you, and hold you accountable for those workouts, as well. Just because you have a trainer, doesn't mean you have to be in the gym 5 days a week for an hour or more, working with them. Your trainer is there to teach, motivate, and hold accountable, no matter how many times a week you workout with them.

Results:

The number one reason to have a trainer, is to achieve RESULTS! Whether you are just starting out, and trying to lose weight, or you are working toward a specific goal, your trainer can help you achieve the results you are looking for, in less time, and that's really what it's all about!

Monday, February 10, 2014

Monday Workout Log

A yoga class. (Photo credit: Wikipedia)

Alright, trying this get up early and workout routine, again! Woke up early with my wife, and we did a nice little 20 minutes of yoga before she had to get ready for work. it was nice doing it together!

Here's the whole thing for today!

20 minutes Sworkit Yoga
15 minutes Sworkit Legs & Abs Custom Routine - Brutal but effective!
Upper Body Circuit - 5 Supersets - 30 Second break between.

Pushups - 15 reps
Dumbbell Curls - 20lbs - 15 Reps Each arm
Dumbbell Shoulder Press - 20lbs - 15 Reps Each arm
Dumbbell Triceps Extension - 20lbs - 15 Reps Each arm
Dumbbell Row - 20lbs - 15 Reps each arm
Total of 75 reps for each exercise

I might do a light cardio this evening when my wife gets home, since it's just too cold and wet to go out running today. If I do, I'll update this post.

Health and Fitness Mistakes - Blood Glucose Levels During and After Workouts for Diabetics

World Diabetes Day candle (Photo credit: martian cat)

As a Type 1 Diabetic, controlling blood glucose levels is one of the reasons I workout. However, I have found that when I workout at a high intensity level, sometimes my levels go up. This usually happens, when my levels are already slightly elevated, prior to my workout. I was really perplexed by this, because my understanding, from talking with doctors and nutritionists, is that exercise increases insulin sensitivity, which should lower glucose levels. So, I have been researching this, and have come across the answer. It's really quite simple, actually.

Like I said, exercise is generally great for lowering glucose because glucose is a rapidly metabolized form of energy, and when you exercise your body needs energy quickly. More often than not exercise will lower glucose, but there are certain circumstances under which blood glucose can actually increase from exercise.

Blood glucose can rise most commonly if your it is too high when you start exercising or if you exercise very strenuously. Both of these rises are caused by the same reason, not enough insulin to support the activity.

Reason #1 - Blood Glucose Level Too High to Start With

Blood Glucose being too high ALWAYS means that there is not enough insulin available to bring the it down to where it should be. Whether Type 1 or Type 2, insufficient effective insulin can cause highs and exacerbate highs during exercise.

When you exercise muscles need energy and the quickest form of energy is glucose. Muscles will increase their sensitivity temporarily during exercise so that the same amount of insulin can bring more glucose into muscle cells so that they can work. However, if there is insufficient insulin the muscles will not be able to receive enough glucose from the blood, even if there is more than enough glucose in the blood. As a result, the muscles send a signal that they need more energy, which the body responds to by releasing more glucose. However, since there is still not enough insulin, Blood Glucose rises and the muscles continue to send the signal for more energy. This is why if your Blood Glucose is high before exercising, exercise can drive your Blood Glucose up rather than down, the reason is that there is not enough insulin.

Reason #2 - Strenuous Exercise

The same reasons as above are the reasons why very strenuous exercise causes an increase rather than a decrease in Blood Glucose. During strenuous exercise the muscles send a signal for more energy, which the body responds to by releasing more glucose. Without sufficient insulin, very hard exercise and sometimes even new exercise (e.g. changing from body weight exercises to lifting heavy weights) will cause a rise in blood glucose.

At rest, the body uses about 60% of its energy as fat and 40% as glucose. The harder you work, the less fat is used and the more glucose is used until you reach a state of anaerobic activity (weight lifting, fast sprinting) which uses 100% glucose. It is counterintuitive, but the harder you exercise the more insulin your body needs to deal with the increased amount of glucose being released for energy. Often by exercising at a less strenuous pace, can cause BG to decrease with exercise again.

However, with all of that being said,

When exercise becomes anaerobic, glucose burns without the benefit of oxygen. And up to 17 times more of it is required. Because such large amounts of glucose are not available from the bloodstream and via the insulin transport mechanism, it is taken directly from the glycogen stored in the muscle (which is what causes muscle breakdown, if you don't have enough BCAAs in your system). Insulin is not needed for this. Insulin is used for the glucose to get into muscle cells so that it can be stored as glycogen. But it is not needed when glycogen derived glucose is burned in the muscle.

The hormone Glucagon is required for glycogen to be turned into glucose, and it is secreted into the bloodstream when adrenalin levels go up. Glucose made in this way from muscle glycogen can not get into the bloodstream and is burned by the muscle in which it was stored. But Glycogen stored in the liver is converted to glucose at the same time (because of the glucagon surging through the veins), and this glucose goes directly into the bloodstream. This is why anaerobic exercise causes blood glucose to go up.

Insulin requirements don't really come into it. Having said that, if insulin levels are low blood glucose is likely to rise sharply after anaerobic exercise. Lots of glucose is produced by the liver via gluconeogenesis so that glycogen stores can be rebuilt. And insulin is required for this.

As far as the pattern of energy usage is concerned, glucose is the primary source during the first 15-20 minutes of aerobic exercise. Initially, 70% of energy comes from carbohydrates. But it turns around after 20 minutes, after which fat becomes the primary source of energy. After you have been exercising for a while, 70% of the energy used comes from fat. But if the exercise becomes anaerobic, glycogen reserves (which are essentially glucose) will be drawn on. And the muscles will use as much glucose as they need.

Basically, if Blood Glucose is high before exercise, it is likely to rise significantly during.

Saturday, February 8, 2014

Saturday Workout Log

If you Don't look like this when you get off the treadmill, you're doing it wrong! via jaiblevins

Alright, it's that time again. Keeping those logs up to date! I was given a free 7 day pass to the 24 Hour Fitness location in my neighborhood, and since I have an application in with them, I thought this would be a great chance to go meet the manager, and check out the gym. Today's Workout looks something like this:

20 minutes of Sworkit Pro Yoga Full Sequence
30 Minutes Treadmill Interval training

2 minutes fast walking 4-4.5 miles per hour
2 minutes running 6-6.5 miles per hour
Total distance 2.5 miles

Strength Training - 60 minutes

Chest Press - 125lbs 10 reps - 3 times
Seated Row - 110lbs 10 reps - 3 times
Preacher Curls - 75lbs 10 reps- 3 times
Standing Dumbbell Curls - 35lbs 10 reps - 3 times
Triceps Pull Downs - 70 lbs 10 reps - 3 times
Lat Pull Downs - 110 lbs 10 reps - 3 times
Leg Press - 270lbs 10 reps 5 times

It's been awhile since I've been in the gym. Honestly, I HATE treadmills. The scenery never changes, and it's exceptionally monotonous. I will probably use the Elliptical, and stationary bike, instead of the treadmill, during this 7 days, and take advantage of any nicer days, to run outdoors. Using the weights, was nice. You really can't build exceptional strength gains, without lifting heavy.

Health & Fitness Mistakes - Weight Lifting is Only for Bigger Muscles

Strength Training (Photo credit: Rtist MrB)

There are two basic types of people in the gym: the cardio fiends on the machines, trying to stay thin, and the muscle heads hitting the weights, trying to get bigger muscles.

There are definitely benefits of cardio for weightlifters, but what about the benefits of strength training for those who want to stay lean?

Most who just do cardio, don't lift weights, because they want to maintain a lean, athletic look, and don't want to "bulk up". However, to achieve the body that most of us want, actually requires, not only losing fat, but adding a lot of lean muscle mass, and the best way to do that, is strength training.

There are other benefits, as well. Most of us start developing sarcopenia, sometime in our 20s. Basically, this means that our body will naturally start losing a little bit of muscle mass, each and every year, unless we do something to counter it. Research has shown that between 20 and 60, we lose up to 40% of our total muscle mass. This can also lead to an increased risk of diabetes, heart disease, and osteoporosis. Also, it leads to shorter lifespan, declining metabolism, and disability as we age.

A lot of people build muscle just to look good, but it's also very healthy. Muscle mass fights the effects of sarcopenia, as well as, but also helps the with metabolic benefits, once thought to be the sole realm of cardio. Basically, having increased lean muscle mass is one of the best things you can do to stave off the effects of aging and disease.

EVERYONE, both men and women, should be doing some form of strength training as part of their exercise regimen. How often, ultimately depends on you, and your health goals, but even if you're just trying to "stay healthy", you should be doing more than just cardio. Ideally, you should do some resistance training, at least twice a week, and you don't need any special equipment. Just some basic bodyweight exercises, like push ups, dips, pull ups, and squats, can increase your overall lean muscle mass.

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