July 2010

How Important are Nutritional Supplements to You? What Can’t You Do Without?

by Eartha

Portrait of a teenage boy (15-17) holding pills and a glass of water

Supplements are big business and plenty of people use them. In my opinion, supplements should not be used as a replacement for food. We should practice good nutrition and use supplements to fill the void left by the nutrient deficiencies in our diet. I have interviewed several fitness professionals and one of my common questions to ask is whether they use nutritional supplements. The feedback has been mixed. Here are a few of the answers:

"Not too many supplements; nothing replaces real foods. I take fish oil capsules, flaxseeds and Amino Vital energy gels as needed." [Rick Seedman, CPT]

"COMPLETELY NATURAL - NO SUPPLEMENTS OTHER THAN A MULTI-VITAMIN." [Stew Smith, CSCS

"I never used any other supplement than multi-vitamins, whey & fish oil." [Mehdi of Stronglifts.com]

"My supplement philosophy is that it depends on your goals and your needs. If you’re doing intense exercise and want to build muscle, it makes sense to take in some extra protein, especially if you normally don’t eat much." [Son Trinh, Doctor of Physical Therapy]

"As far as supplements, I try to take Mega Omega (EPA/DHA capsules) regularly, but I'm not a pill person, so that doesn't always happen. The same applies for my multivitamin, The Big One. Occasionally I will supplement with whey protein, and depending on what training program I am doing, I will use creatine." [Aaron Harris, CPT]

"I supplement every day with a multi-vitamin, calcium, iron and whey protein smoothies after my more demanding workouts. These help my body recover and repair muscle & tissue damage. I don't think our typical diet can provide us with all the necessary vitamins & minerals." [Brad Seng, Professional Triathlete]

For the most part, they all seek their nutrition first from the foods they eat, which makes sense. I take a daily multivitamin in shake form because I'm not big on taking pills. I think the problem for many people is that they are seeking a quick fix solution. When choosing a supplement, it's important to consider what your fitness goals are. A good supplement should help you to reach your fitness goals more efficiently.

Proper nutrition is also essential. You cannot continue to eat junk and take supplements in the hope that it will make up for your poor nutrition. How important are supplements for you? What are you taking?

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The Warm Up – Why It’s Important and Good Ones You Can Try

by Eartha

Female athlete stretching, rear view, studio shot

Do you take the time to warm-up properly before starting your workouts? Surprisingly, even when I ask friends of mine who exercise often if they warm-up beforehand, they mention that they sometimes forget or that they should do it more often. When I workout with P90X, there is always a warm-up before the actual workout begins. I'm certain if I just skipped it and started exercising, I'd feel lousy and increase my risk of injury.

There are several reasons why warming-up is so essential before you begin exercising:

  • Decreased muscle stiffness
  • Less risk of injury
  • Decreased risk of overstretching muscles
  • Warmed muscles increase speed and strength
  • Improved muscle elasticity reducing risks of strains
  • Improved range of motion
  • Mental preparation which gets you focused on your workout

It's a good idea to warm-up from head to toe. Good warm-up routines you can try include:

  • Calisthenics
  • Dynamic stretching
  • Sports related warm-up (runners jog or do sprints)

I've also read that stretching cold muscles could lead to injury. I think whether you stretch before or after exercise is a preference. I rather be warmed up before doing static stretching. When I'm not doing P90X and want to warm-up, I'll usually do some jumping jacks, squats, and push-ups. What are some warm-up routines that you do?

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Bicycle Commuting Gear Essentials

by Eartha

OutdoorSports039/121401 -- Bicycle touring on the Chesapeake & Ohio Canal in, Maryland.

There are a couple of fitness related magazines that I pick up for free in some of the stores I frequent. One of these magazines is Competitor, a SoCal magazine which is geared towards triathletes. In the July issue, there was an article on bicycle commuting gear which I thought was interesting.

I dealt with a long commute for years so I know how frustrating it can be. However, for those who would like to start commuting on their bicycle (which is a great idea) there are specific pieces of gear that can make your commute safer as well as more comfortable.

Below are some essentials that the article highlighted and a few that I think would be helpful as well in no particular order:

1. Helmet - This should go without saying. Safety first and protecting your head is of the utmost importance.

2. Good lightweight jacket - Particularly one that is waterproof and is made from breathable fabric. One with a removable hood or a hood that can be folded into the jacket is a good choice.

3. Pump, tubes, & tools - You never know when you may get a flat so these are essential for repairing tires.

4. Bike rack - Good for hauling your briefcase or other bags.

5. Bicycle light - I recommend investing in a high quality light. I've tried the cheap ones and they are too dim for riding at night.

6. Cateye - A bicycle computer for tracking miles.

7. Clip-on bike fenders - Helps to keep water from splashing on you during those wet commutes.

8. Pedal shoes - Makes riding easier and probably more comfortable as well. They are designed with stiffer soles to provide more efficient energy transfer. [source: bike shoes]

Do you commute on your bike? What else would you add to the list?

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Fitness Interview – Pro Triathlete Jessi Stensland

by Eartha

I am happy to bring you a new fitness interview with professional triathlete Jessi Stensland. Jessi has competed in various races and has had 20 career wins both nationally and internationally. Besides being a triathlete she is also an endurance performance specialist and video producer. Thanks Jessi for participating in this interview!

[ click here to read full article ]

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Improving Your Lung Capacity Even If You’re Not an Endurance Athlete

by Eartha

ILLUS HUMAN LUNGS ANTERIOR VIEW NORMAL HEALTHY LUNGS

Proper breathing is essential during exercise but should you try to increase your lung capacity? It seems like the average person who exercises regularly wouldn't concern themselves with increased lung capacity the way an endurance athlete would. However, improving your own lung capacity can benefit you when you are working out. Even if you have no plans to race in a triathlon, you can reap the benefits.

Most athletes work on improving their lung capacity because in turn, it increases their endurance and stamina. If you exercise on a regular basis, you may notice an increase in your own endurance and stamina by improving your lung capacity.

Ways to Increase Lung Capacity

You cannot physically increase the size of your lungs but there are ways to improve the efficiency of your lungs. The average person's lungs holds between 4 - 6 liters of air. Lung capacity also varies on height, age, sex, weight, as well as physical activity. For example, a swimmer would have a much larger lung capacity than someone who only works out a few times a week.

Cardio Exercises

One of the most common ways to improve lung capacity is through regular cardio exercise. Running is a good exercise to begin with. Some runners purposely live or train in areas of higher altitude because there is less available oxygen. The body then has to adapt to training with the lack of oxygen which in turns increases lung capacity. However, this can be dangerous as there is the risk of altitude sickness when the lungs cannot process enough oxygen for the body.

Breathing Exercises

Another method is by performing breathing exercises. Yoga is often turned to for learning how to breathe better. One breathing exercise I practice often is deep belly breathing. It really helps to relax me when I am feeling anxious or stressed. I once read that the average person does not breathe properly and that we lose lung capacity as we age. Breathing exercises are probably beneficial for those reasons.

Improve Your Posture

Having good posture also helps to improve lung capacity because when you are slouching over you constrict the amount of air your lungs take in. Practice sitting and standing with correct posture.

It should go without saying but smoking reduces your lung capacity among the other negative side effects. I think improving one's lung capacity wouldn't hurt. Have you purposely tried increasing your own?

Resources: How To Increase Lung Capacity

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