It's okay to be a lightweight - as long as you push hard - part 2

I have a female client, in her early 60’s, that suffers from pain in her shoulder if she lifts too much weight during her workout. It is important to note that she has seen a physiotherapist and has been cleared for exercise. This principle applies to men or women; it's basic physiology. Even a moderate workout, done effectively, can help you be stronger and enjoy greater strength and full mobility.

Using lighter weights for training could be important for many groups: older adults, people recovering from injuries or illness, as well as anyone who’s intimidated by going to the gym, since lighter weights (or tubing or bands) are more easily used in the home. You are also not risking injury or failure - it's easier to lift a light weight than a heavy one. It can be very motivating.

It’s not just a question of comfort. As you get older, your joints become more susceptible to injury and your capacity to heal connective tissue, tendons and ligaments decreases. A lifting program based on lighter weights could allow people to fight age-related muscle loss without injury risk associated with heavier weights.

Of course, lifting to “failure” isn’t easy, whether the weight is heavy or light. Fortunately while reaching failure may be necessary to squeeze the absolute maximum out of your workout, you can probably get most of the benefits just by coming close. You will know when you reach fatigue: it's that "burning" sensation that you feel in your muscles.

Choose any weight that you’re comfortable with, and if you reach (or approach) failure in 10 or 20 or 30 reps, it doesn’t matter. If it takes 100 reps, though, you should probably be a bit more ambitious and lift a heavier weight.

Let's connect at info@gaiaadventures.com. I would love to learn more about you and your training.

Catherine D'Aoust at GAIA Adventures
http://www.gaiaadventures.com
An Invitation to love your life

It's okay to be a lightweight - as long as you push hard

I have a female client, in her early 60’s, that suffers from pain in her shoulder if she lifts too much weight during her workout. How light can she go, and still build muscle and benefits from the exercise?

As a Kinesiologist, I am trained to prescribe reasonably heavy weights to gain muscle and bone. The American College of Sports Medicine recommends 60 to 70 % cent of your “one-repetition maximum” (the most you can lift for a given exercise), for novices, and 80 to 100 % for advanced.

McMaster University recently published study results that show you can build muscle just as well – or perhaps even better – with weights as light as 30% 1 RM. “There are plenty of people who just don’t believe it,” admits Kinesiology Professor Stuart Phillips (Alex Hutchinson, jockology@globeandmail.com).

There is a catch, however. The key to stimulating muscle growth depends on reaching the point of fatigue. Additional research is required but the study reveals exciting news. You do not have to fear hurting yourself with weight training to achieve great results. Even a moderate workout, done effectively, can help you be stronger and enjoy greater bone mass and better health.

To be continued

Let's connect at info@gaiaadventures.com. Let me know how your workout are going?

What do you have to do to be healthy? part 2

Exercise
Exercise can lower your risk of heart disease, high blood pressure, diabetes, osteoporosis and depression by about 50%. It will be much easier to control your weight if you exercise regularly. Try to exercise for 30 to 60 minutes, 4 to 6 times a week, but remember that any amount of exercise is better than none. Combine cardiovascular activities (walking, hiking, bicycling) with strength activities (weight training, body ball workouts) and you can accelerate your gains (build muscle and burn fat).


Don’t sunbathe or use tanning boots
Sun exposure is linked to skin cancer, which is the most common type of cancer in the United States. Try to limit your sun exposure and wear protective clothing and hats when you are outside. Use sunscreen every day on all exposed skin (your face and hands). Choose a broad-spectrum sunscreen with at least SPF 15 and one that blocks both UVA and UVB light.

Our body does need vitamin D; when you are exposed to the ultraviolet B (UVB) rays in sunlight, you probably need from 5 to 30 minutes of exposure to the skin, twice every week, to meet your requirements. The time depends upon the season (less time in summer, more time in winter) and on your skin type.


Practice safe sex
Need I say more?



Visit your doctor
Most of us should visit our family doctor every year for a regular check-up. Talk to your doctor about your risk factors and what tests and exams are right for you. If you are a woman, check your breasts: breast cancer is the second most common cause of death for women. After age 40, you should have a yearly clinical exam and a mammogram. Get regular Pap smears: cancer of the cervix in women can be detected by regular Pap smears (at least every once 3 years; more if your family is prone to this disease).

Let's connect at info@gaiaadventures.com. Enjoy your workouts and let me know how you are doing.

Catherine D'Aoust at GAIA Adventures
http://www.gaiaadventures.com

What do you have to do to be healthy?

You know the answers instinctively, about what you have to do to be healthy. Life is fast and it is easy to get caught up in the “daily grind”. You arrive home after a hard day at the office and the only thing you can think about is “where is the remote”. You can make the biggest difference in how you feel and in your overall health. And you can begin today by taking these first steps.

Many of the major causes of debilitating diseases and death (cancer, heart disease, stroke, lung disease and injury) can be prevented in part by making healthy lifestyle choices.

Don’t smoke or use tobacco.
Smoking causes 440,000 deaths in the United States every year. Diseases (such as emphysema, mouth, throat and lung cancer and heart disease) are caused by tobacco use more than by anything else.

Limit how much alcohol you drink.
This means drink no more than 2 drinks a day for men and 1 drink a day for women. One drink is equal to 1 can of beer (12 ounces), a 4-ounce glass of wine or a 1ounce of liquor. Too much alcohol can damage the liver and contribute to some cancers, such as throat and liver cancer. Alcohol contributes to death from car wrecks, murders and suicides. Alcohol is also high in calories, can slow the metabolism and may lower your will power to say no to high fat/caloric foods.

Eat healthy.
It’s easy; eat more fruits and vegetables every day. By making healthier food choices, you can lower your cholesterol and lose weight. Try to avoid using too much sugar and salt; they can lead to weight gain and high blood pressure. Check out The Canada’s Food Guide for information on food basics: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php.

Lose weight if you’re overweight
According to the latest study by CTV news, 51% of Canadians are overweight. Carrying too much weight increases your risk for high blood pressure, high cholesterol, diabetes, heart disease, stroke, cancer, gallbladder disease and arthritis in the weight-bearing joints (spine, hips or knees). A high-fiber, low fat diet and regular exercises can help you stay within your healthy weight range. What’s a healthy weight for you? Check out http://www.weightwatchers.ca/health/asm/calc_healthyweight_int.aspx.


To be continued.
Let's connect at info@gaiaadventures.com. Let me know how you rate with these conditions?

Catherine D'Aoust at GAIA Adventures
http://www.gaiaadventures.com
An invitation to love your life.

Stretch like a cat

Wikipedia defines Stretching as being: “a form of physical exercise in which a specific skeletal muscle (or muscle group) is deliberately elongated, often by abduction from the torso, in order to improve the muscle’s felt elasticity and reaffirm comfortable muscle tone. The result is a feeling of increased muscle control, flexibility and range of motion.”

Stretching just plain feels good; it helps circulate the blood flow and keeps us limber and alert. Most good stretches look like stretches performed by animals too. Stretching often occurs instinctively after waking from sleep, after long periods of inactivity, or after exercise (hopefully).

My favorite stretches are cat stretch, cow stretch and dog stretch (or pose of the child), also from yoga. Here is a good video showing how to perform the moves. Or you can follow these simple instructions:

Get down on the floor on your hands and knees.
Push your back up towards the ceiling (like a cat arching its back).
Continue arching until you feel a gentle stretch in your back.
Hold for 15 seconds.
Return to the starting position.
Repeat 9 more times.

http://www.youtube.com/watch?v=LodlEH6TluM


Stretch everyday, mornings, and evenings or anytime is a good time for stretching. We never seem to get enough. Let’s connect at info@gaiaadventures.com.

Catherine D’Aoust at GAIA Adventures
http://www.gaiaadventures

You are thinking of working with a trainer

Have you ever felt that you didn’t want to go to the gym? That your weight has not budged in a while, no matter what you do for your workout? That your new goals seem impossible: run the Sun Run, lose 20 pounds, build your core, and fix that knee. It might be time to get some professional help.

By signing up for just a few sessions with a trainer, you can decide whether it’s something you’ll benefit from. Some people do need to see a trainer three times a week, if not more – especially if they are unsure of how to use gym equipment or techniques, or if an appointment with a trainer is the only thing that gets them to the gym.

Some of my clients have been with me for years (10 years, 7 years, 5 years and so on): they tell me that I help them stay committed and accountable for their health and fitness. And it’s fun too. I usually meet with these clients once a week or once every other week to keep them on track.

Many people, however, only require between 3 and 6 sessions with a trainer – it’s enough to learn how to use the equipment, grasp proper technique, and build the plan or program. I leave it up to my clients to decide what are their needs and how can I help them.

Let me know how I can help you? Let’s connect at info@gaiaadventures.com.

Catherine D’Aoust at GAIA Adventures
http://www.gaiaadventures.com

10 Ways you can exercise at home without any equipment - part 2

Sometimes the hardest part of exercising is to get started. You feel tired, it is late, you had a long day, your favorite TV show is coming on… you know the drill. Even 10 minutes of activity can help you get healthier and stronger. Here are other ideas for you to consider when you are home or away from a gym:

Running or Skipping In Place – Running or skipping are great exercises for your heart. You can jog in place at home while watching TV or listening to music. You can also skip without a skipping rope; take short even hops and try one leg or two legs at a time. The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs.

Squats – These are wonderful exercises for your legs and buttocks. You can even just try these by sitting and standing up again from a chair or use a body ball against the wall. Watch your knee alignment on this one (knee should track over your second toe). I aim for 10 to 20 squats at a time (2 to 3 sets).

Light Weight Lifting – No, you don’t need to go out and buy expensive weights for this! Just use whatever you can find in your house. Start out with something lighter, such as a can of peas, and work yourself up to heavier items. You can use milk jugs, laundry detergent bottles or even small children. Try curling them up to your chest level (biceps curl) and lower slowly. Raise your arms to your side to shoulder level (shoulder raise).

Dancing – Dancing is a wonderful exercise, which is great for your heart. Not only that, but it can lift your spirits as well, and give your overall feeling a boost.

Step Exercises – Using the steps in your home, you can do repetitions, which will tone your leg muscles. (Just remember to be careful!)

For Fitness results, we need to workout 4 to 5 times a week. And now you can, without the gym.
Let me know how this works for you - let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures
http://www.gaiaadventures.com

10 Ways you can exercise at home without any equipment

Wouldn’t it be wonderful to be able to afford all of that fancy equipment used in the gyms? As nice as that sounds, it just isn’t an option for most people. In busy times and times away, in order to exercise regularly, you need to find exercises that are effective and don’t require any equipment at all.

Now you have no more excuses! Here are 10 great exercises that you can do at home, without the need for any equipment:

Walking – If the weather is nice, it’s wonderful to get outside and enjoy the scenery around you while you exercise. However, if the weather has other ideas, you can just as easily get an effective walking workout at home. If you have a flight of stairs, go up and down them a few times. (You could even grab a load of laundry as you’re going that way anyway!) This will help to tone up your legs, while getting some low impact aerobic exercise as well. If you don’t have any stairs available, just walk around the house a few times – it may not be very exciting, but it will do the job!


Jumping Jacks – These are always fun, as they bring back memories of being a kid! Who hasn’t done jumping jacks for fun as a child? Well, surprise – they are also great cardio exercises, and good for warming up, too.


Pushups – These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them. Do them on your knees, instead of keeping your legs straight (up on your toes). Or, do them standing up against a wall or use a body ball. You will be building up arm strength and working out muscles in your chest area.


Standing Leg Lifts (abduction) – These are great for building up strength and muscles in your legs. Hold on to a chair or a support and swing your leg to the side, at hip level 12 to 15 times. Repeat with the other leg.


Plank – The best exercise for building up and strengthening abdominal muscles. In a prone position, place your elbows on the floor, shoulder-width apart and bring your body parallel to the floor, on your toes (push-up position). Hold the position for 20 seconds working up to one-minute holds.

(to be continued)


Let's connect at info@gaiaadventures.com. I would love to learn your favorite home exercises.

Catherine D'Aoust at GAIA Adventures
An invitation to love your life
http://www.gaiaadventures.com

Is walking weight bearing? part 2

Bicycling would be considered a weight bearing exercise if you stand in the pedals (as I often do while huffing up a hill or through a sprint). Similarly, a workout on the elliptical machine or rowing machine provides no-impact. While your bones are supporting your weight, your feet are not striking the ground as they do when you walk or run.

One fitness trend that never goes away, walking is still hugely popular among women -- and a great way to revamp your bone health. A study of nurses found that walking four hours a week gave them a 41% lower risk of hip fractures, compared to walking less than an hour a week. Brisk walking is best, but you can adapt your speed to your current fitness level. Walking is free, and you can do it anywhere, anytime, even when you're traveling. Start with 30 minutes and work up from there.

So please, dress appropriately and get out there - start walking. Let me know your favorite walking routes in the city or park trails. Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures
http://www.gaiaadventures.com