This section will contain various fitness related articles and tips. I will try my best to make sure I have given the correct citations for anything I include here, but if you know of a mistake I've made, please let me know by emailing me at: Ilene's Email
This page last updated on: September 2, 2000
| [ Fiting Fitness In ] | [ Beating The Dropout Odds ] | [ Adductors/Abductors ] |
Fitting Fitness Into Your Busy Schedule
By Deborah L. Mullen, CSCS
Do you know about the benefits of exercise and the risks of inactivity, yet still find it difficult to incorporate physical activity into your lifestyle? If so, you are not alone. Most people have good intentions, but don't seem to find the time, or inclination to exercise. This article is written for you. When you are finished reading it, I hope that you will have found a few tips that you can use, and a way to help you to actually do them.
Your Automobile
Why do we use our cars for such short trips? If safety isn't a concern, then probably it's just force of habit. Really, now, an extra ten minutes won't collapse your day's schedule. Think of the saving in wear and tear on your car--your starter motor will thank you. You know that the walk will do wonders for de-stressing you, so next time you hear that nasty little voice urging you to turn the key and hit the gas pedal--just lock the doors and hoof it!
If you do have to drive around to do errands, make sure to park in the farthest space in the parking lot. This forces you to get an extra few minutes in--remember it all adds up! You also will save a lot of dings and scratches to your car this way.
Which do you find more appealing: a) a two-minute drive with long stoplights, heavy traffic and a search for a parking space or b) a ten minute walk where you get to be outdoors and get a chance to slow down and take notice of things? I'm hoping that you preferred the second, otherwise you need more help than I can give you.
Your Office
The simplest way to increase your physical activity at work is...if there is an elevator, don't use it! If your office is higher than the fifth floor, you are allowed to take the elevator--but only to the floor that is 3-5 floors below yours! Accept the fact that people will give you odd stares. Oh, well. They are concerned with convenience, while you are concerned with staying healthy.
Bring your walking shoes and turn your coffee break into a "stress-reduction and revitalization break". It really isn't that hard to do. Remember, this isn't a cardio workout--you won't get sweaty and have to change your clothes if you walk at a moderate pace for ten minutes. It's best to keep your shoes at work. Every Monday bring five pairs of socks to work and on Friday bring them home. Try to come up with a few different walks. Assess how your body and your mind feel before and after your walk. The benefits will spur you on to continue the habit.
At work, why don't you try hand-delivering messages instead of picking up the phone? It's a great way to limber up muscles that have gotten stiff from sitting too long. Also, the recipient of your message would probably appreciate talking with you in person.
At Home
In order for you to actually incorporate any of these ideas, you must first change your attitude about them. If the "little voice" in your head automatically dismisses a potentially good one for you, remember not to listen. Usually it's a feeble excuse to keep things as they are.
"Not enough time" is the primary excuse for remaining inactive. You Do Have Time! Five or ten minutes isn't going to effect anything. If it is, you are in serious need of some time management consulting. "Too tired" is the second most common excuse. Sitting all day will make you feel tired and sluggish. A little physical activity will blast oxygen to your brain and muscles, thus revitalizing you. Also, it is one of the best ways to combat excessive stress and anxiety--our bodies were designed to use physical activity as a response to stress (fight or flight).
For any of the other excuses you come up with, just remember, they are only that. Acknowledge them for what they areÑand do it anyway. Think of how important it is to your health that you add this crucial physical activity into your lifestyle.
Modern technology has taken the physical activity out of chores. I'm sure that you're happy not to have to mow the grass with a push mower or to use a washboard for clothes. That's o.k. But you need to replace that lost physical activity with something else. When watching television, use commercial breaks to climb the stairs five times. Take "physical breaks" from the desk or computer to tone your muscles for five minutes with some easy strength-training exercises. With a little creativity, you can think of some ways to combat being a high-tech slug and move around more!
Think Physical Activity, Not Exercise
Do you find yourself making excuses for not exercising? Here are some tips to make it a more enjoyable experience. Do you find that you say to yourself "I hate to exercise"? That's o.k. Many (or most) sedentary people feel this way. If that's the way you feel then don't exercise. All you really are trying to do is increase your physical activity. You must change your attitude if you are to succeed. Don't think exercise, think physical activity. And when you think of physical activity, think of a fun recreational activity that just happens to include moving your body.
Walking
Find an interest of yours that could be taken into the walk. How about strolling through the neighborhood to check out the gardens? Or who got a new car? Or what houses are being refurbished? I'm sure you can think of something. Remember to tell yourself this is the reason for the walk.Are there birds you would like to know the names of? Buy a bird guide and use that to identify the ones you see on the walk. Keep track of how many different species you see.
Who says you have to move the same way throughout the walk? I don't know about you, but I find that walking the same way all the time isn't very fun. For variety, I like to do intervals of something different: walk faster (by taking shorter, quicker steps), walking sideways, (right foot behind left, left, right in front of left--then face the other way and left behind right, etc.) and walking backwards (hey, it's great for the front of the thigh and for improving balance). My 71 year old mom, when first attempting backwards walking, thought it was a little strange. Now she does it at the end of each walk--and gets a kick out of the looks she receives!
Do you have a piece of cardio equipment that is currently being used as a clothes rack? Do you like to watch movies? (and what do these two questions have in common?) Get videos to watch when you're on the treadmill, bike, stairclimber, etc. Buy, swap with friends or rent from the library (you get them for a week). Then only watch that movie when you are on your cardio machine. This is a great way to stick to your workout and to make it a lot more fun. You'll find that when you are absorbed in a movie, the minutes fly by. As the suspense increases, so will your speed. You may even find yourself staying on a little longer just to see the end of a scene.
Walking is the easiest and most popular way to increase your physical activity. If you think walking would be something you might want to do more of, but haven't got around to it on a consistent basis, you need to think of ways to make it fun. I'm going to throw a phrase at you that I will use again in this article: If it's Not Fun, it's Not Done.
Strength Training, the Most Time-Efficient Way to Better Fitness
I'm sure that you have come across articles telling you how great strength-training is (a.k.a. resistance training, weight training). Well believe them, because they are true. If you're looking for a really quick, easy and efficient way to better fitness, this is it. You can add muscle or tone up what you already have, effectively drop extra body fat, and prevent or even reverse certain diseases, all in 1/2 hour, twice a week! You don't need fancy equipment, elaborate exercises, or a membership at a gym. There is a simple, safe and inexpensive ways to train at home...the Portable Strength-Training Kit
Family Recreation--Quality Time and Better Health in One Activity
Walking is a good physical activity for starters. Try using the techniques mentioned before. Also, you can add things like follow the leader--each family member gets to lead for 5 minutes. Set rules ahead of time for what is allowed. Ideas are: walk "tightrope" on the curb, walk up and down on the curb, hop to sidewalk lines, weave in and out of trees--there are lots more.Have each member of your family come up with four ideas.
If you are lucky enough to live near a state park or forest area, hit the trails in a fun way. Use nature walks as a way of counting how many different birds, animal, flowers, etc. that you can find. After deciding on a category and going over an identification guide, give each family member a check-off list on each walk (don't say "hike"). Decide on a healthy reward for the member with the most sightings.
What types of things does your family do for recreation? Watch television? Have a barbecue? Why not replace a few hours a week of your more sluggish activities and try something a little more physical. If it's important for your family's health, can't you arrange your priorities and squeeze in some physical fun? Then you will truly be spending some quality time. Kids aren't very interested in doing something that's good for their health. They need a better motivator (and so do you). Remember, If it's Not Fun, it's Not Done.
How to Stick With Your Physical Activity Plan
When giving Family Fitness Workshops, I find that the contract is very popular. (If you are single, simply make one out for yourself and possibly some friends) First, have your family brainstorm physical activities with a duration of 30 minutes or more that they would enjoy and that can realistically be done. Come up with a minimum number of sessions you would like to perform in a month. Next agree on a healthful reward (go to the movies, buy a new video, cd, etc.) Then fill out the contract and have each family member sign it. Post it in a visible place.
I hope that you've found a handful of ways to add a little more physical activity into your lifestyle. Now you need to come up with a few ways to make sure that you do them.
The Contract
Personal trainers love to use contracts to get clients to commit to their plans. We find them to be useful for targeting the type and amount of physical activity to be done in a certain time frame, with a reward named for compliance.
PHYSICAL ACTIVITY CONTRACT
The (name)_______________________________ family, during the month of ___________________ will participate in (number)__________ physical sessions of at least 30 minutes. If we successfully do this, we will treat ourselves to: ___________________________________________________________
Signed:
Planning Ahead
Here is a typical "dragging your feet" scenario---say that you've planned a nature walk for the upcoming Saturday morning. You picture how nice it will be, how much fun you will have. Saturday morning arrives. You find that you are very cozy being indoors. You think about all the stuff you have to get ready to be able to go hiking. It's so much easier just stay home and watch television or read the newspaper.
I know, because I've been guilty of this myself. What I've found to be extremely helpful is to get food and clothes ready the night before, when I'm still thinking about how much fun it will be. This way, when Saturday morning rolls around, my husband and I have less excuses for not going.
Also, it helps to play time traveler. By this, I mean that you have to transport yourself to actually being in the forest and using all of your senses. Think about being there already. How many times have you told yourself that you were silly to make so much of a fuss about doing an activity--that when you were involved in it, it was a lot of fun?!
Just remember the phrase If it's not fun, it's not done when thinking of ways to add physical activity into your life. Also keep in mind that brief bouts of strength training and stretching can be done while listening to music or watching TV. The mental and physical relaxation you feel afterwards should be a good motivator to continue to do these activities.
The Portable Strength-Training Kit is a simple, effective and time-efficient strength and flexibility program. This portable kit includes exercises for the hips, thighs, buttocks, chest, arms, back and abs and can be performed at home, at the office, or while traveling. For more information contact: Simple Fitness Solutions (www.simplefitnesssolutions.com) ph: 805-594-0660
Get organized. Do whatever you can ahead of time. Planning ahead helps to overcome the tendency to put off the activity when the time comes to actually do it. Place your walking shoes and socks in your doorway so that you will have to either trip over them or put them on when you get home. Have air in your bicycle tires and water in your bottle.
Beating the Dropout Odds
by Terrie Heinrich Rizzo, MAS
Did you know that fewer than one-third of those who begin an exercise program are still exercising by the end of their first year? The good news is that by knowing what to expect--and developing strategies to overcome the stumbling blocks--you can beat these dropout odds and make a successful transition from beginner to lifelong exerciser.
Week One: The Critical Week
Weeks Two to Four: Unrealistic Expectations
Your Strategies: Don't expect immediate dramatic changes in body shape or weight loss. (Doctors recommend losing a maximum of one to two pounds per week). Although changes are happening internally, most external benefits won't become visible for a few more weeks. Add a second activity to your exercise schedule to help prevent overuse injuries and boredom.
Week Twelve Through Month Six: A Crisis of Commitment
Your Strategies:
If you've been forcing yourself to do something you really don't enjoy, you're likely to quit. To combat this tendency, find a type of exercise you like--one that fits your personality or needs (e.g., early bird vs. night owl workouts, or individual vs. group activity). Focus on the pleasurable aspects of your routine, such as the early morning sun or class camaraderie. Finally, concentrate on the many benefits your body is reaping, not just in appearance but in general health. These rewards can carry you through this stage.
Months Six Through Nine: The Plateau Factor
Your Strategies:
The key is to think long term. If you are not satisfied with your fitness gains, increase your intensity and/or frequency--but be realistic. Further gains will be incremental, since you have probably already achieved your biggest improvements. Try a new sport, machine or class to add variety and interest. If you make it through these four transition phases to the end of year one, you chances of becoming a lifetime exerciser are virtually 100 percent--and the lifelong health benefits of exercise will forever be yours!
Terry Heinrich Rizzo, MAS, is manager of health and fitness education programs for the Stanford University Health Improvement Program and executive director of Personally Fit Belgium. She is coordination author of Fresh Start: The Stanford Medical School Health & Fitness Program.
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Source: Simple Fitness Solutions (www.simplefitnesssolutions.com)
The first week of any exercise program has an extremely high dropout rate. Attempting "too much, too soon" often leads to soreness, fatigue and/or injuries. Additionally, unfamiliarity with movements and equipment can prove so frustrating that you want to throw in the towel. Your Strategies. Begin slowly, and always warm up, cool down and stretch properly to help prevent soreness and injuries. Work at your own level and gradually increase duration and level of difficulty. It's natural to feel awkward at this point.
Expect some problems "sticking to it" in the coming weeks. Enthusiasm often wanes when pounds don't drop or muscles don't develop overnight.
Take heart: Physical changes do become obvious at this stage. Increased aerobic capacity, reduced blood pressure, mood elevation, muscle mass increase and weight loss are all possible benefits. So why does one out of every two exerciser give up by the end of the sixth month? Sheer mental drive is often enough to get people through three months, but during months four through six, reality hits. Also, vacations, illnesses or visiting in-laws invariably cause missed sessions, which can further weaken resolve.
Here's where you normally see the greatest gains (stronger heart, lungs, joints and muscles; better stamina; reduced blood pressure, cholesterol, weight and body fat). But another stumbling block looms. Because improvements begin to level off as you become fitter, further progression requires greater intensity and/or frequency. Additionally, as the mental benefits (exercise "high," improved self-confidence, reduced tension) become "normal," you may forget what not feeling so good is like! At this point, you become vulnerable to discouragement.
This handout is a service of IDEA, the international association of fitness professionals, the leading organization serving personal trainers, exercise instructors and business operators.
[Exerpt from BodyIsland’s Guide to Resistance Training]
Muscles -
Physiology
The three main muscles involved in hip abduction are the Gluteus Medius, Gluteus Minimus and the Tensor Fasciae Latae. All three originate on the hip and both the Gluteus Medius and the Gluteus Minimus insert on to the upper thigh bone (Femur), whilst the Tensor Fasciae Latae inserts onto the top of the shin bone (Tibia). All three muscles also act to twist the thigh bone (Femur) inwards (internal rotataion), although the Gluteus Minimus can also assist with twisting the thigh bone (Femur) outwards (external rotation) through its posterior head (rear fibres).
Hip adduction describes movement of the thigh towards the body without any forward or backward movement.
There are three main muscles that work to adduct the thigh. These are the Adductor Magnus, which is the most powerful and largest of the three. It is assisted by the Adductor Brevis and Adductor Longus. The Adductors originate from the pelvis and insert onto various points on the thigh bone (Femur).
The Adductor Brevis and Longus also assist with hip flexion (bringing the upper thigh towards the abdomen) whilst the Adductor Magnus helps to extend the hip (moving the upper thigh away from the abdomen).
Exercises
First things first, performing endless sets of inner and outer thigh lifts will do little to get rid of the fat around the top of your inner thighs and hips. They will however develop the tone, strength and stability of the muscles hiding underneath it. If its fat loss you want, you must perform cardiovascular exercise in conjunction with your strength training.
And gentlemen, just because you don't have the same problem areas as the ladies, and don't tend to have so much fat in these areas doesn't mean that you shouldn't train them at all.
These are important muscles for everyone. If well trained, they increase an individual's ability to move sideways during sports (particularly racquet sports, and field games) and play an important role in controlling unwanted sideways (lateral) movement of the leg whilst running. Their development can increase agility, and leg power whilst at the same time stabilizing the joint and reducing the chance of injury.
There are many ways to target these muscles. They can be trained directly through inner thigh lifts, outer thigh lifts, adductor machines, abductor machines or indirectly as part of compound exercises such as dumbbell squats with a variety of foot positions. A narrow stance will place more stress on the Abductors whilst a wide stance (more than shoulder width) will target the Adductors.
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Adductors / Abductors
Adductors - Adductor Magnus, Adductor Brevis, Adductor Longus
Abductors - Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae
Hip abduction describes movement of the thigh away from the body without any forward or backward movement.
The Adductors and Abductors of the thigh are a problem area. They tend to be over-trained by women for the wrong reasons and ignored by men.
BodyIsland - http://www.balance.net/fitness/resistance_training/adductors.htm
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--Ilene Don't give up before the good stuff happens! |
| My Late Discovery Adoptee Story |
