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Supported by
iPhone app that uses a sensor placed in flexibility. Body Fitness and Jefit give you Apps directed towards flexibility also have
Nike+ shoes. The sensor synchronizes with resistance training workouts, ranging from many different options. The Yoga app gives
your iPhone or iPod, performing many of beginner to advanced, to meet your goals yoga sessions on your phone, and there
the same features as the others, and works of general muscle toning or bodybuilding. are other apps focused specifically on Tai-
with compatible Nike+ cardio equipment at These two specific apps provide workout Chi. Stretch On-The-Go provides flexibility
the local gym. These apps will synchronize information with sets and repetitions per movements that can stretch a single
with music stored on your smart phone, exercise and also let you customize the muscle or region of the body, and it
and they will even select music playlists for app to meet your fitness goals. Two includes instructions, pictures and video
motivation. In addition to the smartphone recommendations for these apps are: first, depicting how the stretch is to be
apps that detail distance, mapping take plenty of time when you set up these performed. Some flexibility apps offer a
programs like Google Maps are wonderful apps with your personal information, goals timer for each stretch.
if you are exploring new places while and current fitness level; second, enter
walking, running, cycling or hiking. If you exercise data into the app after each Noteworthy Fitness Apps: Jefit, Body
get lost along the way, maps and GPS workout is completed so it will continue to Fitness, Fitness Buddy, Yoga, Tai Chi
tools are helpful for getting you home give progressive workouts over time. Both
safely. of these apps, and others like them, give Diet and Weight Management Apps
users the freedom to choose which There is no shortage of diet and weight
Noteworthy Distance and GPS Apps: specific muscle groups they’d like to work management apps on the market. If you
iMapMyRide, My Tracks, iMapMyFitness, on, and they will generate a list of are concerned with the food you put into
Cardio Trainer, Sports Tracker, exercises associated with that muscle your body, one or more of these apps
cityRUNNER, pace calc group and the user’s goals. If nothing else, might be a useful tool to consult while
apps like these can provide additional grocery shopping, trying out a new recipe
Fitness Apps information and stimulate workout creativity or eating out. Fast Food Calorie Lookup is
The choices also seem endless if you are that could prevent workout stagnancy and a great app for anyone who wants to make
seeking an app for resistance training and ultimately increase fitness. (continued on page 10)
Chest Press—for chest muscles and 2. Push with the front leg, driving your heel 2. Raise your pelvis so your buttocks and
triceps into the floor, to return to the starting lower back are off the floor. Pause, and
position. then slowly lower your pelvis to the floor.
3. Alternative—Using a regular-height 3. Alternatives—Perform a standard crunch
chair, do bench step-ups from the floor while sitting on a stability ball or on the
in an “up-up-down-down” pattern. To floor. Try a reverse curl by lying on your
increase resistance in this exercise, hold back and place arms to the side with the
dumbbells in your hands. palms face down and knees bent. Raise
the knees to the chest lifting the hips off
1. Lie on your back with your feet flat and DB Shoulder Press—for shoulders the floor.
knees bent.
2. Grip dumbbells and extend upward but Leg Curl—for back of thighs (hamstrings)
don’t lock the elbows. Slowly lower to
the starting position.
3. Alternatives—Sit on a stability ball and
perform same movement. Simple push-
ups also work these muscles. A variation
in push-ups could be putting your feet
on a chair simulating an incline chest
press.
DIY: Improving
Your Flexibility
and Balance
by A. Lynn Millar, P.T., Ph.D., FACSM
Other activities can also be used for Do it yourself: Sit or lie in a comfortable
flexibility and balance. Tai chi, an activity position. With your eyes closed, tense the
based on martial arts, is excellent for When addressing your overall health, it’s muscles in your legs for 10 seconds, then
balance because it uses multiple types of critical to view mental health as a key release the tension for 20 seconds,
weight shifts as well as standing on one component. Your mental health is based noticing the difference between the
leg for short periods of time. Yoga uses upon a number of factors, one of which is feelings of the tension and relaxation. Try
different body positions and more your ability to manage stress. Stress is this with other muscle groups, particularly
sustained holds, thus it can also be used what happens when we perceive an event those in the abdomen, chest, arms and
to improve static balance and flexibility. in a way that causes negative emotions, face. Find time to practice once a day for
There are numerous DVDs and other aids anxiety and tension. If not managed 10 minutes. The technique becomes more
available for those wishing to learn one of quickly or properly, a great deal of your effective with practice, so stay committed!
these activities. The key to any stretching bodily energy and resources will be
or balance program is regularity, and these consumed by stress, and this will Stretching
activities are not meant to be done at a compromise your immune system and may Stretching has a positive effect on physical
high intensity. lead to physiological effects such as and mental health. Stretching promotes
impaired sleep, headaches, muscle pain, mind/body awareness, as successful
depression and more. It serves us well, completion of each physical stretch
then, to learn how to effectively manage requires mindfulness of your bodily
stress, as doing so greatly improves our positions, breathing and control of your
overall wellness. Below are convenient do- tension level. Stretching also improves
it-yourself strategies that can help. circulation and range of motion, decreases
muscle tension and reduces pain and
Breathing Exercises and Muscle soreness after exercise. A stretched,
Relaxation Exercises lengthened muscle is typically less likely to
Many people respond positively to both, strain or tear than a tight, shortened one.
which are considered “muscle-to-mind”
relaxation strategies. Breathing properly is Do it yourself: Dedicate 10 minutes per day
relaxing, in part because it increases the to stretching your muscles, particularly
amount of oxygen in the blood. Oxygen those in your legs, arms and neck.
plays a key role in supplying energy to the Engaging in relaxation breathing during the
body’s muscles, and good circulation stretch will help maximize the activity.
facilitates the removal of waste products (continued on page 7)
from the tissues. Unfortunately, many
individuals have never learned deep,
diaphragmatic breathing, and most are
unaware that their breathing patterns are
• Sodium, sugar and trans fat often hide in THE ATHLETE’S KITCHEN water. You can see this vapor (“steam”)
unsuspected foods. For example, when you breathe.
canned soups can be surprisingly high in
sodium, and sugar is often added to Winter • Unless you are hot, you do not want to
drink icy water (i.e., from a water bottle
pasta sauce. Likewise, trans fats are
ubiquitous in processed foods. It pays to Nutrition— kept on your bike or outside pocket of
your back pack). Cold water can cool
read food labels. Avoid products that
have added sugar (sucrose, glucose, Fueling for Cold you off and give you the chills. The better
bet is having an insulated water bottle or
high-fructose corn syrup) or trans fat
(hydrogenated or partially hydrogenated
oil).
Weather Exercise a bottle filled with hot sports drink then
covered with a wool sock to help retain
the heat.
by Nancy Clark, M.S., R.D., C.S.S.D., FACSM • Dress in layers, so you sweat less.
Increase your intake of fruits and Sweaty clothing drains body heat. As the
vegetables, whole grains, fish and weather becomes “tropical” inside your
dairy products exercise outfit, make the effort to strip
These foods contain a multitude of down. You’ll stay drier and warmer.
vitamins, minerals and other compounds Simply taking off a hat is cooling; 30
(i.e., fiber and antioxidants) that promote percent to 40 percent of body heat gets
health. We recommend that you: lost through the head.
Energy Needs
Cold weather itself does not increase
energy needs, but you will burn extra George T. Doran in 1981, each letter
calories if your body temperature drops outlines a quality of the approach: S stands
and you start to shiver. Shivering is for specific; M for measurable; A for
involuntary muscle tensing that generates attainable or achievable; R for relevant or
heat. realistic; and T for timely.
• When you first become slightly chilled A specific goal will usually answer these
(such as when watching an outdoor five “w” questions:
football game), you’ll find yourself doing
an isometric type of muscle tensing that • What: What do I want to accomplish?
can increase your metabolic rate two to • Why: What are the specific reasons,
four times. purpose or benefits of accomplishing this
• As you get further chilled, you’ll find goal?
yourself hopping from foot to foot and • Who: Who is involved?
jumping around. This is nature’s way to • Where: Where will this take place?
get you to generate heat and warm your • Which: Which requirements and
body. constraints should I consider?
• If you become so cold that you start to
shiver, these vigorous muscular Winter Weight Gain Try answering these questions to see how
contractions generate lots of heat— Many athletes bemoan winter weight gain. you can achieve your personal goals. This
perhaps 400 calories per hour. Such Some eat too much because they are approach to setting and solving personal
intense shivering quickly depletes your bored and less active. Others experience goals will help you measure and quantify
muscle glycogen stores and drains your seasonal affective disorder (SAD), and the success. It’s better to set an achievable
energy. This is when you’ll be glad you change of seasons has a marked effect goal than aim unreasonably high. Don’t
have emergency food with you. upon their mood. Changes in brain forget to set a reasonable timeline which
• Your body uses a considerable amount chemicals increase carbohydrate cravings can help you frame the challenge at hand.
of energy to warm and humidify the air and the desire to eat more. The Go ahead and set a new goal for 2012!
you breathe when you exercise in the temptations of winter holiday foods can
cold. For example, if you were to burn also contribute to weight gain.
600 calories while cross-country skiing
for an hour in 0° F weather, you might To limit winter weight gain, stay active.
use about 150 of those calories to warm Exercise helps manage health, weight and
the inspired air. In summer, you would the winter blues. The tricks are to invest in
have dissipated that heat via sweat. proper clothing, fuel well and prevent
• If you wear heavy clothes, you will burn a dehydration so you can stay warm and
few more calories carrying the extra enjoy winter’s outdoor wonderland.
weight of skis, boots, heavy parka, snow
shoes, etc. The Army allows 10 percent
more calories for heavily clad troops who
exercise in the cold. If you are a runner,
healthy choices and monitor caloric intake Noteworthy Diet and Weight
with fast food. This app has about 140 Management Apps: MyNetDiary, Calorie
different restaurants in its database and is Counter & Diet Tracker
constantly being updated. No food calorie
app will have all the eateries in your city, As you might assume, using your
but most chain restaurants are listed in smartphone with various apps can make
Fast Food Calorie Lookup. Some seasonal for a great training partner, give terrific
specials might not be listed, though. For workout ideas, provide valuable dietary
people monitoring their points, the Ultimate information, or even find you a new
Weight Watchers Diary and Weight cooking recipe. There are a few things you
Watchers Calculator add up dietary points, should note about using your smartphone
exercise points and points remaining in for health and fitness, though. Using your
your daily intake. When you are grocery smartphone as your music player during
shopping, WW ScanCalc will give you exercise can be enjoyable, but it can
nutritional information based on a barcode increase your risk of being distracted. If
then relate it to Weight Waters points. you carry your smartphone while you
Further, there are apps with grocery lists exercise, use a Ziploc plastic bag around
and recipes for people on a diabetic or the phone, so sweat won’t ruin it. Every fitness professional with years of
hypertensive diet. Be careful to not just fitness app will be better if you take the accumulated experience, education and
trust the apps for the information but be a time to set up the app thoroughly. Finally, wisdom.
knowledgeable consumer, as some apps remember that smartphone technologies *Note: product reviews presented in this article
unintentionally misreport nutritional are wonderful tools to enhance your reflect opinions of the author and do not
information. fitness, but they can never replace a necessarily reflect positions or policies of ACSM.