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Take a look around your gym, and youll probably see people who are doing the same cardio routines, day after day, without gaining noticeable improvements in their body shape or composition. Maybe youre one of them. When, every once in a while, someone shows up with an enviously sculpted body, you may wonder: What is she doing differently?

The answer is: Shes probably training the right way for her body type something 70 percent of people are not doing, according to Phil Catudal, a celebrated National Academy of Sports Medicine (NASM)certified personal trainer in the Los Angeles area.

RELATED: Everything You Need to Know About Exercise (Including How to Get Started)

Each of us has a genetic and physiological design that determines our body type, or somatotype, and different body types have different responses to certain fitness programs, says Catudal, a global health coach and the author of Just Your Type: The Ultimate Guide to Eating and Training Right for Your Body Type. (Full disclosure: I wrote the book with him from which the following tips come.) So it could be that you or the men and women you see at the gym are performing the right exercises the right way but theyre optimal for someone elses body type, not yours.

Its a common mistake, Catudal says, and it can be easily remedied by properly identifying your body type whether youre an ectomorph, a mesomorph, or an endomorph then figuring out how to challenge your body with the right regimen. (To get the process started, take the Just Your Type body type quiz.) Here are nine other things you probably didnt know about the optimal ways to train for your body type.

Very few people see themselves accurately in my experience, about 50 percent of people misclassify their body type, Catudal says. Some endomorphs (who generally have a larger bone structure with wider hips, narrower shoulders, and more pear-shaped bodies) may believe theyre mesomorphs (who have naturally muscular, athletic builds). Meanwhile, some ectomorphs (who tend to be lean and slender with a small to medium frame and relatively long limbs) may identify themselves as endomorphs, especially if they have a soft midsection.

The most common reasons for these cases of mistaken identity? People have general body insecurities, they have become deconditioned, or theyre excessively critical of their bodies. Its easy to fall into these traps, Catudal says. The body ideals that are portrayed in the media are often digitally altered or enhanced with special filters or other forms of manipulation. Which means theyre not real!

And that can leave the rest of us with potentially warped perceptions of what descriptors like slender, lean, muscular, and big-boned actually mean.

In most instances, body types lie on a spectrum, which means that you could have a dominant body type with a few characteristics of another one or a body type that has qualities that are evenly divided between two different ones, Catudal says.

Its kind of like personality types. We sometimes group people into general categories, but the good news is that being a combination body type means you have the strengths of two different body types to work with for instance, you may naturally have both the endurance of an ectomorph and the muscle strength of a mesomorph, which can lead to big training gains.

The most common natural hybrids are ecto-mesomorphs, who have long, lean limbs and broader chests and shoulders, and endo-mesomorphs, who have thick but compact physiques that are muscular, not soft, he says.

Endo-ectomorphs, on the other hand, tend to have thin legs but substantial fat storage in the midsection which is usually because theyve spent years consuming a poor-quality diet and being sedentary. This body type is usually a result of behavior, not genetics, Catudal says, which means it can be improved with a healthier diet and exercise regimen.

Its that simple, Catudal says, so dont even think about trying to out-train a bad diet. At the end of the day, if you are taking in too much food or the wrong types of food, your body is going to grow in bad ways, he says.

But paying attention to diet alone is unlikely to get you the body you want. Exercise determines your muscle-to-fat ratio, Catudal says. Its whats going to sculpt and tone your muscles and give you definition.

Its when you eat well and train wisely that your body will become tighter and more toned in good ways.

Because theyre already lean by nature, ectomorphs dont need much cardio. If ectomorphs do too much cardio, their cortisol levels may increase, which signals their body to store fat because their body believes its under stress, Catudal explains. Its why you often see runners who are skinny-fat skinny in the legs with excess belly fat.

RELATED: What Counts as Aerobic Exercise?

What ectomorphs really need to get toned muscles and to prevent overuse injuries and common chronic problems like back pain and osteoporosis, he says, is to add muscle mass and strength through strength-training exercises.

Focus on doing compound lifts ones that use multiple joints and muscle groups, such as deadlifts and squats with dumbbells a few days per week, and youll get the toned, sculpted results you want, Catudal recommends. If youre not ready for exercises with weights, you could do a combination move of a push-up into a side plank (after you finish a push-up, lift one arm toward the ceiling and move into a side plank; return to a plank position and repeat on the opposite side).

Or replace some of your aerobic workouts with high-intensity interval training (HIIT) alternating short bouts of vigorous exercise with brief periods at a slower pace. He suggests doing strength-training exercises at least twice a week to melt some body fat while retaining muscle. (Doing some type of strength or resistance exercise at least twice a week is also the recommendation of the latest physical activity guidelines for adults from the U.S. Department of Health and Human Services for general health.) Making small dietary changes, like swapping some of your carbs for protein, can also help build muscle.

If youre happy with your size and shape and want to stay that way, your best bet as a mesomorph is to focus the majority of your workouts on low- to moderate-intensity cardio. It can be as simple as brisk walking, performed at 65 to 75 percent of your maximum heart rate.

RELATED: The Benefits of Stair Climbing for Post-Menopausal Women

But be forewarned: Because mesomorphs have fewer slow-twitch muscle fibers [which have a high aerobic capacity and are used in distance running, for example], they have lower endurance levels, which can lead to frustration or fitness plateaus if they dont manage their training properly, Catudal says. Thats why its wise for mesomorphs to change up their workout styles with occasional sprints or HIIT, for example on a regular basis. You might think of this as a way of tricking your muscles and cardiorespiratory system to get fitter faster because youre specifically working on the types of activity that dont come as naturally to you.

To get there, start with a low- to moderate-intensity cardio regimen to torch stubborn fat stores, then add a strength-training program once youve made progress. The cardio is more important in terms of conditioning and fat loss, Catudal says.

And once you get to the strength-building part of the equation, keep in mind that endomorphs are particularly responsive to isolation exercises (working one muscle at a time). So, targeting your quads with squats and lunges and targeting your biceps with biceps curls, for example, will likely be effective.

If you decrease physical activity and increase food intake, especially after age 50, your levels of testosterone and growth hormone are likely to decrease which can make you susceptible to storing fat and losing muscle, Catudal says.

Its easier to keep something and maintain it than to try to reverse the process and get back on track, he says so try to avoid these slips. If they happen despite your best intentions, reduce your intake of starchy carbs and focus on doing compound strength-training movements.

These days, high-intensity interval training (HIIT) is all the rage in the fitness world, and its easy to see why: With HIIT, you get a greater bang for your buck, especially because the workouts often last just 15 to 20 minutes. Youll torch more calories, build muscle, and push your heart rate more than you can with steady-state exercise (like jogging or cycling at the same pace for the same amount of time).

Plus, you end up burning calories at a faster rate after the workout (called the afterburn effect) as your body recovers. Its a shock to the system, telling your body to burn more body fat, which is why its especially efficient for endomorphs, who tend to naturally store more fat than the other body types, Catudal says.

For people under age 60, its actually more effective to train one or two body parts at a time and push yourself to the point of exhaustion and then focus on other muscle groups on alternate days, Catudal says. That means you might focus on strength-training moves for your chest and back one day, your legs and arms another day, and your core a third day. (Or, you could choose your own pairings.)

RELATED: Everything You Need to Know About Rest and Muscle Recovery

If you hammer those specific muscles on those days with a greater volume more reps or more sets youll stimulate greater activation in your muscles, which will allow you to build more muscle in that area, he explains. A hidden perk: Your workouts will continue to feel fresh as you rotate your efforts among body parts. Its also a way to build in rest for the different muscle groups on the days when youre focusing on other muscle groups, as you want to be sure to avoid working the same muscle groups two days in a row: Muscles need time to recover and rebuild in order to develop strength, and you dont want to risk injuring yourself.

Stacey Colino and thepersonal trainer Phil Catudal arecoauthors of the bookJust Your Type: The Ultimate Guide to Eating and Training Right for Your Type.

Go here to see the original:
How to Train More Effectively for Your Body Type - Everyday Health

Australians are bombarded with diet plans, must-have exercise programs and at times, very conflicting pieces of health advice.

So its no surprise some feel overwhelmed by all the information available on the Internet.

Here, health experts have revealed the worst diet tips theyve seen and what you should do instead to stay healthy and in shape this year.

Calories in vs calories out

Registered dietitian told Byrdie that maintaining your weight is not as simple as calories in, calories out.

Ms McQueen said that this method can lead to deprivation diets that prove to be detrimental to ones mental and physical health in the long term.

Similarly, certified holistic health coach told FEMAIL that some foods, however low in calories, can be detrimental to your health.

Its much better to focus on eating the right kinds of foods for your own body type and foods that will balance hormones, help to burn fat and boost your metabolism, Ms Holmes said.

These foods are different for everybody, but generally speaking, stick to a good balance of protein, healthy fats, carbohydrates and include more fresh foods such as vegetables and fruit.

* Fuel the brain, kidneys, heart, muscles and central nervous system

* Aids in digestion

* Satiety and keeps blood cholesterol levels in check

* A carbohydrate-deficient diet can cause headaches, fatigue, weakness, difficulty concentrating, nausea, constipation, bad breath and vitamin and mineral deficiencies

Source:

All carbohydrates are bad

Australian fitness guru Kayla Itsines previously revealed on her that not all carbs are made the same.

Ms Itsines explained that there are a variety of myths surrounding carbohydrates, and most of them shouldnt be believed.

This is just one I want you to stop believing carbohydrates are used by your body for energy and stamina, concentration and recovery. In short, we need carbs! she said.

Cutting carbs is a weight loss trick that doesnt work. Its not sustainable for your body and can mean you miss out on vital nutrients.

Instead, you can try swapping refined grains (like white bread) for less-processed versions (such as rye) and keep an eye on your portions.

Exercise will make up for unhealthy eating

Experts recommend eating a healthy, balanced diet and working out regularly as the way to achieve optimal health.

Clinical nutritionist and author told FEMAIL that one of the biggest myths is exercise alone will give you the body of your dreams.

Contrary to popular belief, over-exercising can send your body into a stress response, Ms Sepel explained.

When your cortisol and adrenaline are through the roof, it can actually make weight loss more difficult.

Instead, she suggested exercising smarter, rather than harder.

Its about exercising in ways that you love; this is what I call exercising with kindness. Aim for 30 to 45 minutes, five times a week, and enjoy one or two rest days each week.

All sugar is the same, and should be restricted

Registered dietitian Rachel Daniels told that the sugar in fruit, is vastly different to that found in candy and other sweet treats.

Ms Daniels explained how unlike candy, fruit provides one with fibre, vitamins and minerals, and keeps you fuller for longer.

Breakfast: Aim to include protein, fibre and some healthy fats

One piece of grain sourdough, two eggs, a spread of avocado and one to two cups of grilled vegetables (think mushrooms, tomatoes, spinach and capsicum)

Lunch: A high-fibre stir fry

A palm-sized chicken breast (marinated in cracked pepper, ground coriander and soy sauce), 30-40 grams of raw high-fibre pasta, and two to three cups of vegetables cooked with chilli, garlic, ginger, soy sauce, cracked pepper and coriander

Dinner: A palm-sized piece of salmon, oven baked potato wedges with the skin on, and half a plate of colourful salads (think lettuce, spinach, cucumber, tomato, carrot, snow peas, red cabbage and dress with balsamic vinegar)

Snacks: 30 grams of roasted nuts, a piece of fresh fruit, natural Greek yoghurt, boiled egg, or vegetable sticks with hummus (minimally processed and full of nutrients)

Source: Dietitian

However she recommended not going overboard with your fruit consumption to ensure a balanced diet.

Detox to get the body back on track

While theyre commonplace on the market these days, Ms Daniels told Byrdie that they are not sustainable.

She explained how while you might see an initial drop in weight (often water weight) and a boost of energy, weight loss will eventually come to a halt.

Similarly, sports model and personal trainer told FEMAIL that eating less often causes us to damage our metabolism.

As a general rule of thumb, the more extreme the action, the more extreme the reaction, she explained. In my experience, the longer it takes to come off, the longer it will stay off. Its truly a case of slow and steady wins the race.

Diet or low-calorie advertised foods will ensure weight loss

Supermarket shelves are stocked with foods labelled diet that its easy to feel like youre making the right choice, purely by the packaging.

Instead, dietitian told FEMAIL to steer clear of highly-processed foods, and instead stick to a clean and lean diet.

Ms Wards sample day on a plate includes some form of protein, fibre and healthy fats for breakfast, a high-fibre stir fry for lunch, lean protein and vegetables for dinner, and roasted nuts or a piece of fruit as a snack.

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Read more from the original source:
Health experts reveal the six worst diet myths and what to do instead - Stock Daily Dish

Marianne Hyatt and Rebecca Everaert from Opening Doors, a Mental Health and Inclusion program offered in Sarnia at the West Lambton Community Health Centre and in Forest for rural clients at the North Lambton Community Health Centre organized soup lunches at both locations this week to raise money for the United Way of Sarnia-Lambton. The United Way funds Opening Doors $30,000 in each location and has measurable success in improving their clients mental health by promoting healthy life style choices and decreasing isolation. United Way photo

The United Way has reached the 65 per cent mark of its 2019 $1.9-million Needs Target, with just five weeks remaining in the campaign.

The United Way campaign runs until Dec. 31, the end of each tax year.

Traditionally, we have always processed donations and put them into the campaign year in which they were received, said Vicky Ducharme, the 2019 campaign chair. Any donations that are received in January will go to the 2020 campaign.

The current campaign continues to lag last year, but we are grateful to both Shell Canada employees and retirees, and Worley and employees for boosting us to this level.

Ducharme said the campaign still has many employee campaigns running, including some very large industrial campaigns.

I want to remind Nova Chemicals retirees that they have until the end of next week to have their contributions matched by Nova.

She said all donors can either give online at http://www.theunitedway.on.ca, or call the office at 519 336-5452.

Pembina just wrapped up its campaign and reached its internal campaign goal. Pembina matched all employee donations, plus special events. Pembina held thitsir Corn Hole Tournament in August and followed it up last week with a raffle featuring a gift certificate from Bluewater Beef, and other prizes that raised more than $8,000.

Many of the United Way agencies also hold fundraising events to support the campaign, including an employee campaign.

Ducharme said the Opening Doors Program is provided by North Lambton Community Health Centre and the West Lambton Community Health Centre. It is funded by the United Way.

Opening Doors is a very successful program assisting adults with various mental-health needs, she said. It decreases isolation through many programs geared towards inclusion and healthy lifestyles. Cooking classes, gardening, and exercise programs are all part of the programming at each location.

This week, a United Way Soup luncheon was held in Sarnia and in Forest to raise money for the United Way of Sarnia-Lambton, said Ducharme.

New Beginnings, ABI and the Stroke Recovery Association held a spaghetti fundraiser on Friday in support of the United Way at their facility on Indian Road. New Beginnings, ABI and Stroke Recovery run effective programs geared to help those who have had a stroke or suffered a brain injury, including programs aimed to regain some or all of the individuals mobility.

Meanwhile, Transport Canada and Canada Border Services continue to run events as well as part of their employee campaigns. Transport Canada held a potluck lunch on Wednesday, and CBSA held a chili lunch on Thursday.

SNC Lavalin held a potluck to support the United Way on Thursday. SNC will match all employees contributions as well.

Local banks and credit unions have just started their employee United Way fundraising campaigns and they will run until mid-December.

Space is still available for the United Way Drewlo Stairclimb on Giving Tuesday slated for Dec. 3. To register, call 519-336-5452.

Read more here:
Five weeks remaining in United Ways campaign - Sarnia Observer

By Meron Kassaye

Department of Homeland Security

The African swine fever outbreak, currently ravaging China since August 2018 and spreading to other Asian countries, presents a considerable threat to a nations economy through the loss of its agricultural resources. Such an impact is currently being felt in China, Mongolia, Vietnam, Japan, North Korea, and most recently South Korea. This infectious disease is affecting not only pig farmers, but also farmers growing crops to feed the pig herds.

The African swine fever virus infects domestic and wild pigs, but it does not infect humans. As it multiplies, the virus causes internal bleeding and results in almost 100% mortality of infected pigs. The U.S. pork industry produces $20 billion of meat annually, according to recent estimates from the U.S. Department of Commerce. If this disease made its way to the U.S., the results could be devastating.

Last year, the U.S Department of Homeland Security Science and Technology Directorate intensified vaccine research efforts in collaboration with the U. S. Department of Agriculture by creating an African Swine Fever Task Force, based out of the S&T Plum Island Animal Disease Center in New York state. The Task Forces primary focus is on developing a vaccine and improving the diagnostics for African swine fever.

The emergence of African swine fever has decimated the swine industry in China, but the effects will likely be felt worldwide, said Dr. Larry Barrett, PIADC director. No outbreaks have been reported in the United States, but DHS, USDA, and the entire National Animal Health Laboratory Network need to be prepared to fend off this intractable contagion.

To prepare the United States for a domestic outbreak of African swine fever, S&T and USDAs Animal and Plant Health Inspection Service recently conducted a tabletop exercise at PIADC centered on laboratory response preparedness. The most important part of the exercise was to see how different government and scientific entities collaborated to solve a major national probleman African swine fever outbreak that could negatively affect the U.S. food supply and the economy.

Background

The exercise was part of a four-day African swine fever training and exercise program hosted by S&T and the USDA Foreign Animal Disease Diagnostic Laboratory. Multiple federal, state, and scientific institutions participated in the course with representation from 32 different states. The event consisted of an Incident Command System course designed for a hypothetical outbreak of African swine fever and focusing on laboratory-centric objectives, a robust tabletop exercise, and informative laboratory tours.

Since FADDL is the vanguard of foreign animal disease protection, I thought it propitious for Plum Island to develop and host a multi-agency training and exercise event to bolster preparedness, said Kevin Reilly, PIADC Programs Manager. This was a one-of-a-kind event that left its participants feeling decidedly more prepared.

The tabletop exercise

The exercise simulated multiagency response efforts for the first 60 days of an African swine fever outbreak in multiple states. S&T and USDA wanted to observe and assess how lab communications performed during animal disease outbreaks and determine the efficacy of diagnostic strategies and surge response procedures to such incidents.

This emergency response exercise consisted of three modules: Initial outbreak (days 1 to 3), surge response (days 4 to 24), and ongoing response (days 25 to 60). Each module began with a multimedia summary of key events from that time period, and then the participants reviewed the situation and discussed the appropriate response tactics. The participants practiced notification and communication strategies, deploying and recalling surge support staff, exploiting resource capabilities, processing samples, and prioritizing their efforts. Immediately after the exercise, participants discussed the strengths and weaknesses of the current incident response structure and lessons learned.

Potential impact

The event embodied the collaboration needed between federal, state, and academic partners to effectively respond to a foreign animal disease introduction.

The emphasis of this particular exercise on the laboratory response was critical, and, I think, a unique perspective for such a large-scale tabletop, said Dr. Jamie Barnabei, the veterinary medical officer for the North American Foot and Mouth Vaccine Bank.

During the event, diagnostic and response experts from various states engaged in a hypotheticalbut realisticoutbreak scenario and had the opportunity to test the necessary response protocols.

In the event of an African swine fever outbreak, or other serious Foreign Animal Disease outbreak in the continental United States, the abilities of the NAHLN Laboratories and PIADC to work together to effectively and efficiently provide testing to identify where the outbreak is and provide proof of negative disease status to impacted producers would be critical to disease eradication and the continuity of business, said Dr. Leslie Cole, a USDA veterinarian and emergency coordinator. This unique interagency training provided decision makers from these organizations the opportunity to learn how to implement a common operational framework and allowed them to practice how they would organize and respond.

All the agencies charged with animal disease outbreak preparedness have similar procedures and share common goals, but they seldom get to collaborate in person. This African swine fever training and exercise activity provided a unique opportunity for subject matter experts to meet each other and compare notes.

Members of 32 NAHLN laboratories participated in training, demonstration and response exercises that will strengthen the ability of the U.S. animal diagnostics laboratories to be successful in addressing an incursion of African swine fever to this country, or any other diseases, said Dr. Christina M. Loiacono, a veterinarian and the USDAs NAHLN coordinator.

For more information, contact PIADC SandTNatLabs@hq.dhs.gov.

Read more:
What to do if there was an African swine fever epidemic in the US - High Plains Journal

Fewer burpees, plenty of sweat!

By Sukriti Wahi

Australian fitness trainer (and burpee queen) Kayla Itsines has officially launched a brand new addition to her fitness empire: BBG Beginner, a precursor to her internationally popular BBG program.

"As a busy working mum, I understand the challenges of finding time and motivation to exerciseit's not easy to prioritise your emotional and physical health," Itsines said.

"After having Arna, I started with light postpartum exercise and then progressed to training as a 'beginner' to rebuild my strength and fitness. It was a long road back with emotional highs and lows to return to where I am today."

Looking to get back into exercise? BBG Beginner might be just the ticket. Here, we break down everything you need to know about Itsines' brand new program.

If you've fallen off the exercise wagon of this year (and let's be real, who hasn't?) and have been struggling to get back into the rhythm of working out, BBG Beginner might be exactly what the fitness-doctor ordered.

Suitable for women who are new to fitness or looking to get back into exercise, it's much lower in intensity than Itsines' original BBG program (so you won't have to stress about lying in a puddle of your own sweat immediately after your first workout).

Another bonus? You won't need a gym to complete the exercisesjust some light dumbbells and resistance bands and you'll be well on your way to rebuilding strength, posture and confidence, A.K.A. all things we want in spades.

Want a taste? Check out the video at the top of the article for a preview of BBG Beginner.

The workouts will follow the same circuit-style structure as the original BBG, featuring a very manageable two to three workouts per week, most of which are low impact and (very slowly) build towards the high-impact exercises.

As such, there won't be any sign of classic BBG moves like burpees and squat jumps until around week seven of the program (hallelujah!). In fact, jumps have largely been taking out of the equation altogetherbut don't worry, you'll definitely still work up a sweat.

You can also expect to find a lot more modified versions of classic moves, like knee-based push-ups, as well as a number of exercises with resistance bands for added burn factor.

Music to our ears (and glutes).

For $19.99 per month or $119.99 per year, you'll not only gain access to BBG Beginner, but eight other workout programs from other SWEAT trainers.

Excuse us while we download immediately.

See the rest here:
Kayla Itsines BBG Beginner Program: What You Need To Know - ELLE Australia

A trail runner finds sage advice in a virtual-coaching program from iFit. It changed his view of what a session on a treadmill screen can do.

Its 3 miles to the Beagle Channel. Im running in Patagonia, near the tip of South America, a few steps behind a virtual trainer on a screen.

The machine hums under my feet. A treadmill, the Commercial 2950 model from NordicTrack, speeds up and then tilts, a dynamic simulacrum of the terrain ahead.

I came to this review with some skepticism. As a serious runner, I train mainly outdoors. However, treadmills have played a significant role in my fitness regimen for years. But a virtual coach training me from a screen? It seemed like too much.

My coach was Tommy Rivers Puzey. Hes a real person, an accomplished ultrarunner, and one of more than a dozen trainers available via the iFit program on my treadmills 22-inch screen. Throughout a recent 30-minute workout, Puzey earned my trust.

After testing iFit for weeks, I had several ah-ha moments during one particular session in the virtual forest with Puzey on the outskirts of a remote Patagonian town.

SinceiFits inception in 1999, the company has made it a goal to improve the experience of working out on an exercise machine.

Built-in screens and connectivity changed the paradigm for treadmill companies. iFit hopped into that with its lush visual scenes, onscreen workout classes, and, later, virtual coaches. These coaches focus on fitness during sessions that you can watch once or view as a series, building toward achievable goals.

Its a library of content in constant evolution, with new sessions added every week. Over the years, the iFit project has included a partnership with Google Maps (which is ongoing), the formation of a massive studio space for filming in Utah, and video shoots around the world.

You can now jog through European capitals, run along tropical beaches in Hawaii and Thailand, and even trek up the flank of Mount Kilimanjaro. A multiday program lets iFit users virtually summit the 19,341-foot African peak.

There are thousands of workouts in the library, and the company has produced on-location shoots from all seven continents and more than 40 countries. iFit touts itself as more convenient than a gym, more affordable than a personal trainer.

Pricing starts at $15/month, and iFit works with a range of NordicTrack and other ICONexercise equipment. (If you have multiple devices, a single subscription works across a range of NordicTrack devices, from incline trainers, rowers, cycle machines, and a strength towerupdated this year.)

I ran several sessions over the summer, and then last week I picked Puzeys course in Patagonia. I wanted to relive a region I knew well after an expedition to Tierra del Fuego years ago.

The scenery was sublime, as expected, with misty forests and ocean views. But what surprised me was Puzeys dialogue, which meandered from fitness tips to a historical tutorial on the areas scourge of invasive beavers.

Theyd come from Canada as a failed experiment in habitat relocation. I knew those beavers too well from my time in Patagonia. One day, after more than a week in the wilds in 2010, we encountered a decimated forest stretching for miles. It was the result of seemingly innumerable beaver dams.

Puzey pointed at an effected area like that off the trail. The talk and the scenery on the screen were a positive distraction as I ran. Initially, thats what I envisioned iFit would be: an alternative to staring at a TV or zoning out to a podcast as treadmill minutes and miles ticked away underfoot.

But Puzey proved me wrong and it wasnt just the beavers. From the start of the session, he gave legitimate tips on running technique. He talked about cell physiology and V02 max in an uncomplicated way. The conversation throughout the 31-minute run, which is titled Gable Island, Argentina in the iFit library, was stacked with invaluable information if you listened close.

For example, at one point near the beginning of the session, Puzey talks about upper body considerations and form. He notes a runner should avoid twisting the body or swinging the arms too much from side to side. Instead, runners should direct all motion (arms included) linearly ahead in the direction of their run.

This sounds basic. But it took a long time for me to ever hear that advice as a beginner runner years ago. I changed my arm movement and focused on posture and gait. It was a significant step toward increasing my efficiency and speed, and I wish Id known this sooner.

Another example from iFit: Right at the start of the Gable Island run, Puzey talks about the importance of warming up before a hard run. I was feeling impatient at the time and almost sped the treadmill pace ahead of the programs prescribed speed.

Instead, I listened to Puzey, who explained the why behind taking a few minutes to warm up. It was a weird moment of mind-reading, as he seemed to rebuke my questioning as soon as it came to my head.

Warming up, he said, is useful because once youre literally warmer and beginning to sweat, thats a good indicator that on a cellular level your body is more ready for the rigors of exercise ahead. As a sprint-from-the-gate kind of guy, the information on why warming up matters now sticks as usable advice.

Hills and twisting trail were a part of the virtual run. The iFit program worked seamlessly with the NordicTrack treadmill, speeding up, slowing, tilting on ascents, then declining as the ersatz path went downhill.

Id moved a NordicTrack 2950 into my basement a few months ago for a test. Its a solid machine and has found a place in my weekly regimen. Indeed, in 20 minutes flat, I can pace out 3 miles on a sprint day. Workouts via iFit range from beach jogs to mountain runs, where the NordicTrack inclines up to 15 percent, mapping the virtual hills.

To be sure, I run outside for many of my miles. I compete in trail races and do an ultra or marathon most years. But the treadmill is a part of my training regimen. In winter, I love to run on snow some days. Other times, the convenience of an indoor option is alluring when roads get icy around my neighborhood.

Based in Logan, Utah, ICON Health & Fitness Inc. is the worlds largest manufacturer and marketer of fitness equipment. It owns a suite of brands, including iFit and NordicTrack. Dubbed a commercial treadmill, the NordicTrack 2950 is a high-end machine with a price tag to match.

A metal-frame incline feature, reliable build and motor, a fold-up design, integrated fans, and a large, vibrant touchscreen that comes ready to run iFit justify its $2,999 price tag. A one-year iFit subscription is included.

Back in Patagonia, a camera followed tight behind Puzey the whole time, giving the trick of having a running partner just a couple steps ahead.

At the start, my screen revealed the 31:30 workout would include one-minute VO2max intervals where youll run at an intensity level of 9. I would burn 356 calories. The workout would tackle 2.77 miles and gain almost 300 feet.

Closer to the Beagle Channel, Puzey explained workout thresholds and intensity zones. He mentioned cellular mitochondria and their integral role in increasing holistic fitness as you train. You get a breakdown on V02 max.

In a half-hour with iFit, I heard training advice and information that took years for me to learn in the real world through casual training. Id paid coaches for blood-lactate tests and heart-rate regimens. People assessed my gait and form.

Though a session on a screen isnt a stand-in for personal coaching in life, I was impressed by the quick depth Puzey presented on a sprint through the Patagonia forest.

The company noted it had an original goal, starting in 1999, of wanting to improve education and expertise through trainer-created workouts. IFit developed programs to hook runners with progressive sets of workouts to build engagement through motivation to finish circuits and reach goals over days or weeks.

As the company puts it, The iFit expertise is automatically integrated in the workout; all the consumer has to do is follow along. iFit likes the term connected fitness to describe its technology. There are many other treadmills with touchscreens and graphics or streamed workouts. But iFit has interactive facets like auto-adjusting speed, incline, and decline.

In the end, I became an iFit adherent, but I didnt love every program. Certainly, you need to find the coach and class type built for your interest and fitness level. But as a whole, its a program that can benefit beginners and serious runners alike.

Check out the virtual world of iFit if youre training indoors this winter. The round-the-world iFit scenery can be amazing to virtually explore. Coaches like Puzey provide motivation and direction that can be invaluable in obtaining a fitness goal.

See details on the NordicTrack 2950 treadmill here.

Continue reading here:
Treadmill Training: Why I Became a 'Virtual Coach' Convert - GearJunkie

To Your Health is brought to you by: Payson Health and Wellness CentersDr. Robert L. Gear, Jr., DC, NMD,801 E. Hwy. 260, Payson

How would you like to increase coordination, reduce muscle tension, increase range of motion, prevent future injury, improve posture, develop body awareness, and enhance proper movement patterns?

The good news is you can, by incorporating active isolated stretching (AIS) techniques and principles into your exercise/wellness routine.

Ninety percent of people who stretch usually do so ineffectively, performing the same old-style stretching exercises that most athletes, coaches, therapists and fitness magazines have recommended for years. These programs often consist of holding the same boring positions to stretch the groin, hamstrings, hip flexors and low back at the same intensity and for the same duration, without regard for the uniqueness of each individual. People are likely to be worse off than they would have been if they hadnt stretched at all!

Why? When stretched for too long, muscles will inherently tighten up as a self-protective mechanism. They are protecting themselves from potential tearing and injury. Unless you learn how to bypass this protective mechanism, your body will never allow an increase in flexibility to occur.

AIS is based on the principle of reciprocal inhibition, which states that when you contract one muscle, an opposing muscle will relax. When this occurs we have an opportunity for a more effective stretch of the relaxed muscle. Hold each stretch for a maximum of 2 seconds to prevent the stretch reflex from occurring. This reflex occurs when a muscle is stretched for too long and too hard, and the nervous system actually tightens up that muscle in anticipation of an injury. The muscle becomes tighter as a rebound effect. Instead of gaining flexibility, you actually lose it.

AIS works muscles, joints, ligaments and soft tissue. There is no need for a partner, thus making it easy to actively stretch difficult-to-reach muscles. Just a few sessions of AIS can equal weeks of old-school stretch-and-hold programs. The basic protocol for AIS consists of the following:

10 repetitions per stretch

Hold each stretch for 1-2 seconds

Assist at end range into movement with approximately 2 pounds of additional pressure

Exhale into each movement

AIS takes just 5 minutes at a stretch (no pun intended) and can make you feel incredible. It takes a little practice, but the more you stick with it, the better you will get. You will become empowered to take back control of your life from pain.

Your doctor of chiropractic can tell you more about active isolated stretching and recommend a comprehensive stretching and exercise program suitable to your health needs.

About the author

Perry Nickelston, DC, is clinical director of the Pain Laser Center in Ramsey, N.J., where he focuses on performance enhancement, corrective exercise and metabolic fitness nutrition To learn more about Dr. Nickelston, visit http://www.painlasercenter.com/Our_Practice.html.

Continued here:
The wrong and right stretches | Health - Payson Roundup

FridayNov15,2019at8:00AM

The Westwood Council on Aging, at the Patricia Carty-Larkin Senior Center, 60 Nahatan St., announced events for the week.

For information or lunch reservations: 781-329-8799; http://townhall.westwood.ma.us.

Friday, Nov. 15

8:30 a.m.: Manicures

9 a.m.: Wonder Workout

9 a.m.: Stop & Shop

9 a.m.: Bridge

10:30 a.m.: Osteoarthritis Lecture

Noon: Lunch, catch of the day

Monday, Nov. 18

9 a.m.: Errands

9:30 a.m.: Wonder Workout

10 a.m.: Watercolors

10:30 a.m.: Line Dancing

Noon: Lunch, BBQ pork patty and baked beans

1 p.m.: Low Impact Exercise

1 p.m.: Watercolors

Tuesday, Nov. 19

8 a.m.: Floor Yoga

9 a.m.-noon: BOH Nurse Hours

9:15 a.m.: Walking Club

9:30 a.m.: Chair Yoga

9:30 a.m.: Twin River trip

10 a.m.: Watercolors

Noon: Lunch, pineapple ginger chicken

1 p.m.: Watercolors

Wednesday, Nov. 20

9 a.m.: SHINE

9 a.m.: Errands

9 a.m.: Wonder Workout

10 a.m.: Bereavement

10:30 a.m.: Chorus

11:15 a.m.: Meditation

Noon: Lunch, mac and cheese

Noon: Norwood Theater

12:30 p.m.: Low Impact Exercise

1 p.m.: Knitting

Thursday, Nov. 21

NO PROGRAMS

THANKSGIVING LUNCHEON

Visit link:
Programs at the Westwood COA - Wicked Local Westwood

"Dopamine fasting" may be Silicon Valley's latest wellness trend but does this sciency-sounding fad actually have evidence to back it up?

During a so-called dopamine fast, extreme practitioners abstain from any experience that brings them pleasure, including but not limited to sex, food, exercise, social media, video games and talking, according to Vox. Some people go so far as to avoid making eye contact, chatting with friends or even performing moderately-fast movements, all in an effort to avoid stimulation, the New York Times reported.

By taking a break from sins and small pleasures, fasters attempt to "reset" the brain's reward system, a network wired, in part, by a chemical called dopamine. After a fast, they report feeling more focused and finding more joy in the activities they'd avoided, according to Business Insider.

Despite its supposed benefits and good intentions, dopamine fasting has stirred up controversy.

Dr. Cameron Sepah, a psychiatrist who helped popularize dopamine fasting, has argued that some people have pushed the practice to an unfounded extreme and attracted attention from "clickbait journalists" bent on "mocking Silicon Valley." Meanwhile, some recent news articles have argued that the trend oversimplifies the role of dopamine in the brain to the point of being inaccurate.

To clear up any confusion, Live Science spoke with experts about the neurobiology of addiction, tried-and-tested therapeutic practices and the many roles of dopamine in the brain. The take-home message is that "dopamine fasting," though perhaps poorly named, grew out of established methods in addiction therapy and may be beneficial if executed properly.

Related: 10 Things You Didn't Know About the Brain

First and foremost, dopamine is a neurotransmitter a chemical passed between neurons like hand-written notes between schoolchildren. Neighboring neurons pass these "notes" through intricate networks in the brain. By exchanging neurotransmitters, brain cells work together to process information and direct behavior, according to BrainFacts.org. Many brain networks rely on dopamine to function properly, including a collection of brain structures seated in the center of the organ known as the "mesolimbic reward pathway." This evolutionarily ancient pathway helps control our response to rewards, like food, sex, and drugs, according to the Incahn School of Medicine at Mount Sinai.. From this pathway, dopamine ventures out to other brain regions that shape our memory, expectations, emotions and reactions about rewards.

Although often described as a "feel-good" chemical, dopamine doesn't work by triggering feelings of pleasure and happiness in the brain's reward center, Michael Treadway, a clinical psychologist and neuroscientist at Emory University, told Live Science.

"This is still hotly debated but I think most dopamine researchers today would agree that dopamine is not about pleasure," Treadway said. Instead, dopamine may be more about motivation, the willingness to expend effort to reach goals and gain rewards, he said. But that said, the chemical serves many functions in the brain.

The exact action of dopamine depends on which neurons send and receive the chemical, and where those cells sit in the brain. But generally speaking, dopamine acts as a kind of "switchboard" that tunes how different brain areas handle incoming information, Treadway said. The chemical helps direct our attention, budget our energy levels and literally move our bodies through space.

It's not actually possible to completely "fast" or eliminate dopamine from your body with lifestyle changes, which is lucky because doing so would likely have serious consequences.

"Obviously, if you were actually to fast from dopamine it would probably be fatal," he added.

It's important to note that, despite the name, the original idea behind dopamine fasting is not to literally lower dopamine levels.

"The goal is not to reduce dopamine or elicit functional brain changes," Sepah, who is a clinical professor of psychiatry at the University of California, San Francisco, told Live Science in an email. Instead, dopamine fasting encourages people to reduce the "time spent on problematic behavior," he said.

Still, research shows there is a connection between dopamine and problematic behavior, such as drug abuse.

When the brain picks up clues that it may soon receive a reward whether that reward be food, illicit drugs or likes on social media a flash of dopamine zaps the reward pathway, according to Slate. Another hit of dopamine comes with the reward itself. Addictive substances and behaviors repeatedly bombard the reward pathway with huge surges of dopamine, and over time, the brain morphs in response.

"When we image [drug users'] brains, we find that in the immediate aftermath of using they actually have less dopamine and fewer dopamine receptors than those who don't use drugs," said Dr. Anna Lembke, an associate professor and medical director of addiction medicine at Stanford University.

All addictive drugs cause dopamine levels to spike in one way or another, Lembke said, and in response, the brain weakens or eliminates the receptors built to respond to the chemical. That means drug users need more of the substance to elicit the same surge of dopamine, and that other rewards, like food and social interaction, steadily lose their appeal.

As a clinician, Lembke recommends that her patients with drug addictions enter a "period of abstinence" in order to reset the brain's reward system. By its rpurest definition, a period of abstinence is not unlike a dopamine fast, in which people abstain from problematic behaviors.

"I call them detox periods," Dr. David Greenfield, an assistant clinical professor of psychiatry at the University of Connecticut School of Medicine, told Live Science. "We go through a period where we allow those receptors to calm down."

Greenfield treats a destructive behavior that may impact the Silicon Valley folks drawn to dopamine fasting: compulsive internet and technology use. Dopamine surges in the brain's reward system each time we so much as glance at a smartphone or laptop screen, he said, and rewarding notifications and media pop up unpredictably whenever we go online. People grow addicted to devices, just as they do to drugs, Greenfield said. Lembke said she has witnessed the phenomenon, too.

"People are coming into my clinic with severe, pathological, compulsive use of these interfaces," she said. Although internet and video-game addictions have yet to be recognized as true disorders in the bible of mental health disorders, the DSM-5, experts recognize that both substance use and excessive screen time wreak similar havoc in the brain. And just like drug addiction, the goal of treatment "is to detox from the most problematic sites and content," Greenfield wrote in a 2018 article on internet and video game addiction.

But after the initial period of abstinence, the real work begins, he added.

Related: 7 Ways to Short-Circuit Kids' Mobile Addiction

The buzz around dopamine fasting blew up around what people do (or don't do) during the fast itself. But in the long term, fasters must take additional steps if they aim to overcome their problematic behaviors.

"One of the things that happens when people initially cut themselves off from these rewards ... is that they suddenly become aware of themselves and their bodies in a new way," Lembke said. Without substances, screens or other stimuli to distract them, people suddenly become reacquainted with themselves, she said. "That, in fact, can be terrifying for people."

To move past these withdrawal periods and avoid relapse, people must address the roots of their addictive behaviors, Greenfield said. For example, people practicing compulsive internet use must learn how to place healthy limits on their use of the technology. Just like those addicted to drugs, they must come to recognize and cope with triggers that push them toward destructive behavior.

Mental health professionals can guide people through this process using standardized techniques like cognitive behavioral therapy (CBT), a protocol that helps people re-evaluate their patterns of thinking and behavior, and better cope with difficult situations, according to the American Psychological Association. (Sepah claims his recommended version of dopamine fasting is actually based on CBT techniques aimed at empowering people to overcome unhelpful impulses.)

"The idea is to ... temper our consumption" of rewards, Lembke said. In an age in which we enjoy easy access to addictive substances and a million other distractions pull at our attention, sometimes, we must "consciously abstain" from behaviors that could spiral out of control, she said.

That said, you probably shouldn't cut out all pleasurable experiences from your life, Greenfield added.

"I don't think it's realistic, and I'm not even sure it's healthy" to completely eliminate all pleasurable experiences, he said. "I am not familiar with any programs that advocate for that, and that's certainly not within the realm of typical medical treatment."

Originally published on Live Science.

See the rest here:
Is There Actually Science Behind 'Dopamine Fasting'? - Livescience.com

(Photo from SUNY Cortland (www2.cortland.edu))

SUNY Cortland will add to its strong reputation in athletic training by offering a masters degree in the discipline starting this summer.

The M.S. in athletic training represents a plan for the future, with the profession set to require an advanced degree for new certified athletic trainers.

SUNY Cortlands two-year, full-time graduate program will welcome its first students in July 2020.

This is exciting news and a reminder that were moving forward with the profession, said Alyson Dearie, SUNY Cortlands athletic training program director and an assistant professor of kinesiology. The healthcare setting is ever-changing, and our students will be prepared to meet its needs.

Athletic trainers help prevent and treat injuries in a variety of settings, including high schools, colleges, professional sport teams, healthcare facilities, military academies and performing arts venues. Cortland has offered a degree in athletic training for 45 years, boasting New York states first undergraduate program approved by the National Athletic Trainers Association (NATA) in 1976.

Today, the major continues to emphasize hands-on clinical experiences and preparation for the board of certification (BOC) exam. Over the past three years, 45 out of 47 SUNY Cortland athletic training majors have passed the BOC exam a 96% pass rate for the undergraduate program.

That same high level of training soon will be offered at the masters level.

SUNY Cortlands undergraduate athletic training major has been accredited by the Commission on Accreditation of Athletic Training Education (CAATE) since 1996 and the graduate program is in the final stages of completing a change in level of degree. In 2015, a strategic alliance representing the BOC, CAATE, NATA and the NATA Foundation announced that a professional degree in athletic training would be best suited at the graduate level.

By the fall semester of 2022, CAATE-accredited programs can no longer enroll students pursuing a bachelors degree in athletic training. That means new SUNY Cortland undergraduates who aspire to be athletic trainers will receive the necessary preparation as exercise science majors starting in 2020.

Cortland will join Daemen College, Stony Brook University and the University at Buffalo as New York schools that offer a masters in athletic training.

The new degree offering is the latest development for a program that already carries a strong reputation. In 2017, theNew York State Athletic Trainers Association moved its hall of fame which includes several SUNY Cortland alumni to Park Center on the universitys campus. That same year, Cortland was included among the top 10 colleges and universities nationwide in undergraduate preparation for a career in sports medicine, according to CollegeChoice.net.

Additionally, Cortland hosts anannual sports medicine symposium that brings in national experts and earns support from Dr. Bert Mandelbaum 75, a nationally respected orthopedic surgeonwho served as a team physician with U.S. Soccer.

Graduate students will complete 18 courses, which include four different clinical experiences that may take place in local athletic departments or nearby healthcare facilities. In order to be considered for admission, students must submit several required application materials, including proof of at least 50 observation hours under the direct supervision of a certified athletic trainer.

For more detailed information, prospective students can visit the programs webpage or contact Dearie.

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SUNY Cortland to add a master's program in athletic training - Cortland Voice

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