NEWSLETTER NEWS:It’s been an unforgivably long time since my last newsletter. I won’t bore you with excuses except to say that being retired is not as easy as it seems ;). Still I try to find the time to research material, write it up and get it sent out to everyone. So, here we go, number 55.
SPINNING CLASSES ENTER NEW PHASE: This is a time of year when Spinning classes focus less on base building and more on improving speed, strength and power. Classes should give you options to work on these areas but still give you the option for a base building or recovery ride. My point here is to emphasize that you are in charge of the workout you get in class. You should decide before class ;tarts how you feel that day and what you are capable of doing that day.
Some days you feel good and are ready for a big challenge. Others, not so much. Maybe you went hard the day before, maybe you’ve got a small cold, maybe you’re stressed at work or maybe you are new. Whatever the reason, on some days judgment is more important than dedication.
The good thing about Spinning is that a well-designed class should give you the choice. You can either go hard, or back off a bit. It is always your ride.
FREQUENCY OF EXERCISE: Frequency of exercise (four to six times a week) is important for the best cardio benefit and fat loss. A recent study divided exercisers into three groups who respectively worked out less than twice a week, 2-3 times per week, and four or more times per week. All groups lost fat on average but the highest frequency group lost13 pounds. This exercise should be a mixture of strength and cardio.
Strength training is part of the equation. It builds muscle, burns fat and addresses body imbalances by improving balance, flexibility and core strength. And it consumes calories.
The other part of the puzzle is aerobic exercise. Generally we want to alternate aerobic days with strength days. Aerobic work is characterized by
∙ Non stop for at least 12 minutes (in order to get fat burn)
∙ Breathing deeply at about 65-85%MHR
∙ Generally needs to involve big muscles such as thighs and butt.
This aerobic work lowers your resting heart which is good because the less your heart has to work on a constant basis the better. Aerobic work also increases blood volume which improves capillary density, oxygen transport and lung function.
And cardio burns fat. In shorter efforts, the body uses carbs/glycogen as its primary fuel source but at about 12 minutes the body begins to shift to using fat as fuel. The ratio continues to shift towards fat as the duration increases.
There are different strategies for mixing cardio and strength training. Most commonly they are performed on alternate days, but sometimes they can also be combined effectively.
IMPORTANCE OF SLEEP: Rest is important to health and fitness performance and - in the world of rest - sleep is our best friend. The book “Sleep for Success” ( James B. Maas, PhD, Rebecca S. Robbins) suggests that inadequate sleep can result in up to an 8% decline in VO2 max and a 14% reduction in anaerobic power. On the other hand, well rested athletes are typically 20% faster at performing physical tasks than those who are not. During workouts we are stressing soft tissue. The repair of that tissue - resulting in more muscle - takes place best during sleep. Maas and Robbins suggest 7 ½ to 8 ½ hours a night.
Other studies are showing that getting less than six hours of sleep can cause fat gain. Certain hormonal responses don’t occur until after the sixth hour. Recommendations vary from 6-9 hours nightly. More than 9 is also considered problematic.
RECOVERY DRINKS: I am always amused at the sale of expensive exercise recovery drinks which claim to have just the right ratio of ingredients to promote recovery after exercise. Generally speaking those ingredients are available - in the same ratios - in milk. And at a fraction of the price.
Many of these products tout the benefits of whey as a kind of miracle muscle rebuilder. Whey is great at getting to your muscles quickly after a workout but it burns up fast. Casein, on the other hand, also rebuilds muscles but sustains the process longer than whey. Both are important. But most whey drinks contain no casein. And many Casein drinks contain no whey. The ideal is a combination of whey and casein - and a great way to get both together is, yes, milk.
Some studies even suggest that chocolate milk is particularly good as a recovery tool as long as the sugar content is not too high and that it is about 1% fat. So avoid the expensive trendy drinks and just have some milk. But be sure to figure those calories and fat grams into your daily food budget.
While on the subject, the best thing to drink during workouts under an hour is still water. For most workouts, muscles need water more than any of the fancy, and expensive, fluid replacement drinks.
FATTER THAN WE THINK: Several thousand Americans were surveyed to report their weight and height along with their perceived category of weight. Choices were underweight, normal weight, overweight and obese. Their perception of their weight category was then compared to their actual body mass index (BMI) based on their reported actual weight and height.
Result: We think we’re thinner than we are.
∙ 30% of those who were overweight thought they were normal weight.
∙ 70% of those who were obese believed they were just overweight.
Researches noted that a 5-10% weight loss results in significant health benefits regardless of whether a normal BMI is reached. So giving up because the task seems too monumental is a cop out. Start out trying for a 5-10% reduction and then go on from there.
EXERCISE HELPS DEPRESSION: Researchers at the University of Texas at Austin have concluded that just one workout can achieve immediate mood altering results - even for people with serious depression. While depressed people often turn to alcohol, tobacco or over-eating, exercise gets the best results. And low to medium level exercise is enough to gain this effect. A hormone-like substance, Endorphins, are released during exercise and they have a drug-like effect to decrease pain and improve mood. If just one session can get immediate results, then why not make it a habit for even better results?
HOW TO BUY A ROAD BIKE, PART II: Several of you liked my previous article on how to ride a rode bike. One additional question that came up is where to go to buy a bike. Should you buy your new bike at a local shop or at a large discounter such as a big box store or on the internet. I feel strongly on this one. Bikes can be a little bit finicky and can require some adjustment. So buy your bike at a local shop, establish a relationship there and then feel good when you go in for a question, adjustment or repair. It’s awkward to have to say, “I didn’t buy this bike here but want you to help me anyway...” Local shops can be competitive on price, but even a few extra dollars are worth the ongoing relationship and service relationship.
The other reason to buy at a local shop is the value of a test ride. Many of your questions about a bike can be answered by simply riding it. How does it feel? Does it make you grin? It should.
Finally, buy a new helmet with your new bike. And, always, always wear it.
MY ASPEN TEACHING SCHEDULE:
Alternate Monday's 9:00AM at Southeast.
Every Monday 5:45PM at Southeast.
Every Thursday 5:45PM at Merle Hay.
Every Saturday 7:30AM at Hickman.
RESOURCES:
Check out all the schedules at http://www.aspenathleticia.com/group-fitness/schedules/
Recent past issues of this newsletter are available at http://billroachblog.blogspot.com
Thank you!
Bill Roach
Star 3 Lifetime Certified Spinning Instructor
Certified Personal Trainer, National Academy of Sports Medicine
Aspen Athletic Clubs
bill.roach@mchsi.com
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