(512) BEE CAVE RD #101 WEST LAKE HILLS, TX Doing it right GET IN TOUCH LOCATION WEEK AUSTINHOLISTICFITNESS.

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1 AUSTINHOLISTICFITNESS.COM WEEK 4 Doing it right GET IN TOUCH info@austinholisticfitness.com (512) LOCATION 3530 BEE CAVE RD #101 WEST LAKE HILLS, TX Week 4: At a glance 1. Key Points 2. Deep Dive: Right Type of Exercise 3. Exercise Myths Debunked! 4. Appendix a. Transitions and Exercise b. Your Fitness Success c. Find Your Zone d. Warmup Activities and Exercises e. Can You Afford the Extras? f. Going Protein g. Recommendations for Beginners 5. Things to Remember Rev: July Page 1 of 22

2 KEY POINTS Get moving! Aerobics > 3x / week, any days; strength train with break-days in between Metabolism matters. *MUSCLE DICTATES METABOLISM* Your body (and its muscle mass) is Use-it-or-Lose-it Intake vs Output: If what you take in does not get used, it stays with you! (Don t starve the machine, though it will backfire on you.) Always warm up. The Fountain of Youth is exercise! It s about your health, not just your shape. Rev: July Page 2 of 22

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5 A dozen other reasons to exercise Sleep A 16-week exercise program (30 to 40 minutes of brisk walking or low-impact aerobics four times a week) improved the quality, duration, and ease of falling asleep in healthy older adults.1 Exercise may improve sleep by relaxing muscles, reducing stress, or warming the body. Gallstones Active women are 30 percent less likely to have gallstone surgery than sedentary women. In one study, women who spent more than 60 hours a week sitting at work or driving were twice as likely to have gallstone surgery as women who sat for less than 40 hours a week. Colon Cancer The most active people have a lower risk of colon cancer in two studies half the risk compared to the least active people.3,4 Exercise may lower levels of prostaglandins that accelerate colon cell proliferation and raise levels of prostaglandins that increase intestinal motility. Increased motility may speed the movement of carcinogens through the colon. Diverticular Disease In one of the few studies that have been done, the most active men had a 37 percent lower risk of symptomatic diverticular disease than the least active men. Most of the protection against diverticular disease--pockets in the wall of the colon that can become inflamed--was due to vigorous activities like jogging and running, rather than moderate activities like walking. Arthritis Regular moderate exercise, whether aerobic or strength-training, can reduce joint swelling and pain in people with arthritis. Anxiety & Depression Getting people with anxiety or depression to do aerobic exercises like brisk walking or running curbs their symptoms, possibly by releasing natural opiates. Rev: July Page 5 of 22

6 Heart Disease In one study, men with low fitness who became fit had a lower risk of heart disease than men who stayed unfit. In another, women who walked the equivalent of three or more hours per week at a brisk pace had a 35 percent lower risk of heart disease than women who walked infrequently. Exercise boosts the supply of oxygen to the heart muscle by expanding existing arteries and creating tiny new blood vessels. It may also prevent blood clots or promote their breakdown. Blood Pressure If your blood pressure is already high or high-normal, low- or moderate-intensity aerobic exercise three times a week can lower it. If your blood pressure isn't high, regular exercise helps keep it that way. Diabetes The more you move, the lower your risk of diabetes, especially if you're already at risk because of excess weight, high blood pressure, or parents with diabetes. In one study, women who walked at least three hours a week had about a 40 percent lower risk of diabetes than sedentary women. Falls & Fractures Older women assigned to a home-based (strength- and balance-training) exercise program had fewer falls than women who didn't exercise. Exercise may prevent falls and broken bones by improving muscle strength, gait, balance, and reaction time. Enlarged Prostate (men only) In one study, men who walked two to three hours a week had a 25 percent lower risk of benign prostatic hyperplasia (enlarged prostate) than men who seldom walked. Osteoporosis Exercise, especially strength-training, can increase bone density in middle-aged and older people. Bonus: postmenopausal women who take estrogen gain more bone density if they exercise. Rev: July Page 6 of 22

7 Exercise Myths Myth: Strength training will make women bulky. Fact: Women do not have enough testosterone in their bodies to create bulky muscles. The benefits of strength training include greater bone density, muscle mass, muscle strength, balance, and increase fat burning capacity. Myth: Carrying lightweights on your arms or legs will increase the benefits of the exercise. Fact: Carrying lightweights while you are doing your aerobic exercise actually slows you down and you get less aerobic benefits. In addition, the weights are not heavy enough to give you strength-training benefits. Myth: You can get rid of trouble spots by working those specific areas. Fact: Strengthening your troublesome areas will only build muscle under the fat. Losing fat from these areas depends on your genes but most importantly losing weight by proper nutrition and exercise is the only way to try to reduce these areas. Myth: Exercise burns a lot of calories. Fact: By exercising you become fit which will help you burn more fat for energy throughout the day not just when you are exercising. Myth: Exercising is a lost cause if you don t lose weight. Fact: Even if you do not lose weight exercise has the benefits of improving insulin uptake which can reduce the risk of diabetes. Exercise also decreases your chances of heart disease by increasing your HDL (good cholesterol). Other benefits include decreasing anxiety, and reducing the risk of depression by increasing the amount of serotonin released. Myth: It is impossible to be fit and overweight at the same time. Fact: Someone who is overweight can also be fit. These individuals do not have elevated mortality rates. Similarly, someone who is thin is not necessarily fit. Myth: We all will gain weight as we get older. Fact: Most of us gain weight as we get older but aging and gaining weight do not have to go hand in hand. Weight gain is usually caused by a low physical activity level which results in less muscle and a lower metabolic rate. A reduced metabolic rate means that you can eat fewer calories to maintain your body weight. However, most do not decrease their caloric intake when this happens so they gain weight. Myth: If you don t feel pain you will not get any benefits. Fact: High intensity exercise is not necessary to lower mortality rates. Moderate-intensity exercise such as biking, and strength training is adequate. Rev: July Page 7 of 22

8 Myth: Why bother exercising if you can t do it regularly? Fact: Your health can improve after only one brisk walk. Myth: It is dangerous to start exercising when you are older. Fact: A person is never too old to start exercising. Many of the benefits of exercise counteract some of the results of aging such as pain, reduced range of motion, decreased strength, mobility, and stability. ~ Ten Exercise Myths, Nutrition Action Health Letter Vol. 27 Issue 1 Rev: July Page 8 of 22

9 Transitions and Exercise For a fitness program to be safe and effective the following components must be included; a warm up/cool down, aerobic conditioning and resistance training. Some basic flexibility exercises should be added to the cool down of each workout to aid in recovery. The American College of Sports Medicine (ACSM) defines aerobic exercise as "any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature." This can be any continuous rhythmic activity that keeps the heart rate elevated in the target zone for the length of the workout. For every part of your workout it is important you follow this rule: when adding to your workout routine, only add one thing at a time. For example, when adjusting a jogging/walking workout, change only one of the following per week: intensity, time or distance. This will cut down on overuse injuries and noncompliance issues. The second type of exercise that needs to be added to your program is resistance training. Resistance training is a term used to cover all types of weight training. Resistance training for a beginner should be done twice weekly incorporating 1 2 sets of exercises with reps for each of the major body parts. Generally, this will entail lighter weights higher reps. The equipment list provided earlier provides a much safer program for beginning resistance trainers. See recommendations in Chapter 5 of your Transitions Journal on Aerobic Exercise and Strength Training No pain no gain. Let s clear the air on this age-old misconception. Bodybuilders and athletes coined this phrase because they felt that if their workouts did not leave them in pain, they did not work hard enough to gain any benefits. It is true that during resistance training you may feel a slight burn or uncomfortable feeling in the muscle; this is a natural reaction when placing a muscle under stress. However, at no time should you feel sharp pain or pain in the joints. On occasion, there will be a mild soreness after the workout and even soreness 1 2 days after the workout. This is a normal reaction, as you work out, you have a temporary build-up of lactic acid, that is eventually cleared out by the recovering muscles. Always Warm Up A proper warm up and cool down is as important as the actual workout. Mentally these two will prepare the body for the workout and allow the body to return to normal activity in a comfortable manor. A warm up will allow the bodies metabolic processes a chance to catch up with the increased work load in a more proficient manner helping avoid premature fatigue. It will cause a gradual increase in muscle temperature which will help reduce the chance of injury. Rev: July Page 9 of 22

10 Simple exercises such as jumping jacks, jogging in place, stepping, high knees and stairs could be used for your warm up. A warm up should last any were from 5 10 minutes or a little longer depending on your starting temperature. Once your heart rate is raised sufficiently you are ready to begin your workout. A cool down will aid in the removal of lactic acid which in turn will help with muscle soreness. Also, it will help the body return blood to the heart and eliminate venous pooling, which leads to the feeling of dizziness. Why Cool Down? Lastly, a cool-down helps lower the levels of adrenaline in the bloodstream. Any adrenaline that lingers in the bloodstream after the workout can place unnecessary stress on the heart. Slow walking is a great cool down activity. The time frame for your cool down depends on how high your heart rate is elevated. Usually 5 10 minutes will get your pulse back down to within acceptable ranges, generally under 115 is safe. Are you Flexible? Flexibility is the movement or lack of movement we have in our joints. We do stretching exercises to improve or maintain these movements. The exercises done to improve our flexibility should always be done at the end of a workout after the cool down. They can be incorporated right into the cool down or done separately. Our muscles are much like rubber bands, they have elastic properties and when they are stretched they go back to their original form. If you stretch while the muscles are cold just like the rubber band they do no go back to the original form and you run the risk of having an injury. This is the reason why this type of training is done after the workout as opposed to before. For improved flexibility stretching exercises should be done every day. You must rest. Recovery and rest are as important as the exercise itself. During resistance training the actual muscle building takes place during the recovery phase rather than the lifting. There should always be at least 48 hours rest between resistance workouts. Beginners as well as advanced people need time off from all types of training. Always take one complete day off from all forms of exercise a week. Rather than starting at a place that burns you out to quickly start just a little bit lower and add something new to your routine weekly. Trying to do everything at once puts a strain on you mentally and physically. Rev: July Page 10 of 22

11 Recommended Workout Videos: 1. A.M. & P.M. YOGA for beginners with Rodney Yee and Patricia Walden 2. HIP-HOP Cardio with Juliane Arney (Great for Beginners) 3. The Firm 5 DAY ABS (This video is set up to be used for 5 consecutive days in a row. It should not be used that way, remember your abs are like all the other muscles in your body and need 48 hours rest also.) 4. Billy Blanks Tae Bo Series. Always start with the instructional video and learn the moves before moving to a more advanced tape in his series. 5. Slim in 6-Beachbody.com 6. Core Secrets with Gunner Peterson Rev: July Page 11 of 22

12 Your Fitness Success Burn Fat and Build Muscle Right 1st thing 1st you can t start any workout routine and think that you will be successful without a goal in mind. You can t build a new building without a plan, and the same rule applies when you re building a new body. The idea of getting into shape is a worthy goal but not specific. Many people have had the experience of joining the gym in order to get in shape only to discover that after many weeks or months of diligent workouts they still have not achieved the results that they were looking for their bodies haven t change much at all. Obviously, this can be very frustrating. This is often due to the fact that many people only have a small idea of what they are trying to achieve or how to go about it. Not through any fault of their own, they re just not experts in human physiology. So knowing how the body works can help you figure out what your fitness goals are. Let s talk about science and your body In order to get into shape, tone and most importantly lose fat, you should have a basic understanding of muscle fiber. When you do any kind of exercise you are using voluntary muscle. Voluntary muscle tissue is the skeletal muscle that moves your body when stimulated by your intention or reaction. There are, of course, muscles that you don t consciously think about using but which help you to stand, sit, walk, etc. and like your heart does not need you to think to work. However, the muscle in your legs require stimulus from you to work. Voluntary muscle there are three type of fibers present in voluntary muscle: Fast twitch, medium/middle and slow twitch fiber. Fast Twitch This muscle tissue responsible for explosive movement, it responds in demand to high intensity activity such as lifting weights. It is dense and hard, giving that muscular look. These are the fibers that make up the muscular of weight lifters, football players and sprinters. The primary source of energy for these fibers is blood sugar stored in the muscle cells themselves, as well as in the blood and the liver. This type of muscle fiber does not burn FAT as its primary source of fuel. Fast twitch fiber is the strength fiber, but its energy is of short duration and requires a rest period. That is why a body builder will rest between sets. Medium/Middle Twitch Similar to the fast twitch fiber. It also responds to a demand for explosive high intensity activity. However, it is capable of longer periods of activity and does not have quite the strength capacity of the fast twitch fiber. A boxer, a middle-distance runner and a basketball player would use middle twitch fibers. These are movements that require explosive high-intensity activity but not of the quick forceful kind like lifting Rev: July Page 12 of 22

13 heavy weights. Like fast twitch fiber, middle-twitch is also fueled by readily available sugars, not by FAT. That is also why you will see people that do aerobics classes and not in what you would consider prime shape for all the exercising they do. Not saying that aerobic classes are not good workouts, but you need to make sure that you are keeping your heart rate in the fat burning range. This we will discuss shortly on how to do it. Slow Twitch These muscle fibers utilize fat in the conjunction of oxygen for its fuel. Slow twitch fiber can work for long periods of time. Long distance runners, cyclists and those people that who s physical activity requires long period of consistent activity rely on slow twitch fibers. Note: Think how thin these athletes actually are. This is because they are using their body fat as fuel, burning it during a process known as Krebs cycle. Through this cycle, the body metabolizes fat into energy. This cycle does not come into effect until you have done at least 5 minutes of rhythmic, low intensity activity. This creates a slow but steady demand for more energy. The body will then call on its fat stores and turns the fat into energy. So basically, your goal is to use as much as the slow twitch fibers as possible, for as long as possible to increase the rate at which you burn fat. What is the best way to start burning fat? Paced walking, Slow Jogging and exercise classes that you can keep your heart rate in the fat burning zone, when are doing certain types of exercise classes you will find yourself out of breath, sweating and completely exhausted. This may give you the feeling that you are accomplishing your fat burning goal, but if you are over doing it then you are not utilizing your slow twitch fibers. You are just burning sugar off; this is where keeping your heart rate in the fat burning zone comes into effect. How to find your FAT burning zone? When it comes to finding your fat burning zone, you must first find your target heart rate. You can figure this out by simply subtracting your age from 220. Example if your age is 34 subtract 34 from =186, meaning that 186 heartbeats per minute is your maximum heart rate. In order to burn fat effectively you must keep your heart rate within a specified target heart rate, which is a percentage of your maximum heart rate. Between 55% and 65% of your maximum heart rate and ideally the closer you are to 65% the better. For someone that is extremely heavy or out of shape you should start at 50% of your maximum and work up to 65%. Rev: July Page 13 of 22

14 Does this mean that you don t lift weights? NO- Weight lifting and using bands to sculpt your body is a crucial part of your success. Not only does weight baring exercises increase your muscle, which in turn will help you burn more fat. Weight baring exercises will strengthen your bones and help fight against aging. At the moment, your current focus is to decrease the amount of fat you are carrying on your body and slowly add weight bearing exercises into your exercise routine. Prepared By: Lydia Martinez Personal Trainer Rev: July Page 14 of 22

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22 Things to Remember: Get moving! Aerobics > 3x / week, any days; strength train with break-days in between Metabolism matters. *MUSCLE DICTATES METABOLISM* Your body (and its muscle mass) is Use-it-or-Lose-it Intake vs Output: If what you take in does not get used, it stays with you! (Don t starve the machine, though it will backfire on you.) Always warm up. The Fountain of Youth is exercise! It s about your health, not just your shape. Rev: July Page 22 of 22