April 5, 2011

    Last weeks cold and wet weather was not much fun and this week appears to be getting warmer, but the rain is still with us.  As the weather finally breaks and spring warms up, many individuals begin exercise programs.  Here are a few tips for beginning an exercise program this spring.

    #1    More is not better.

            Many individuals think that if 10 reps is good, 100 must be better.  If someone can do 100 reps, then it is too easy and your muscles are not getting the most benefit from the exercise.  Pick a weight that you can lift between 10-15 times before getting tired.  Begin with 1 set of 10-15 reps of 6-8 different exercises.  When that becomes easy, add a second set and build your up from there.

    #2    Many women think they will "bulk up" as soon as they start strength training.

            Most women would have to do some very serious and intense strength training with heavy weights and a lot of sets and reps in order to bulk up and add noticable muscle mass.  By working with 1-3 sets of 10-15 reps of a balanced, full-body strength program, most women will not "bulk up", but will most likely get a leaner body, showing more muscle.

    #3    Exercise does not equal eating more.

            Many think that they need to eat more just because they are exercising.  Most of us probably eat more than what we need already and have a few extra pounds that we could afford to lose.  Begin your exercise program and work your way into it for a few weeks to see how your body adjusts.  Then, if you need to make some small changes, it may be best in the timing of your fuel (food) needs and not necessarily in the quantity.  

         If you have any questions about this article or anything else about exercise or fitness, please email Jamieson Giefer at the email address below.  Thank you.

                            jgiefer_msmr@columbus.rr.com

March 28, 2011

    Well, it does not seem like winter is ready to give up on it's grip on Ohio!!  The forecast for this week is still grim...chance of snow on Wednesday, Friday, and Saturday with highs for the week barely getting above 40 degrees!!

    This does not mean that you can't exercise outside though...you just need to be prepared for the weather.  For anyone exercising outside, the key is to dress appropriately, monitor your body temperature, and keep hydrated!.   The first key is to dress in layers with a base layer made of a wicking fabric such as Under Armor or Nike Dri Fit, etc.  The best choice for your second layer is some level of fleece. The first layer will draw the sweat or moisture from your body and transfer it into the second layer.  This will keep your body dry (and warmer) and will allow the moisture in the fleece which is excellent for letting this moisture evaporate into the air.  

    Fleece does not tend to be very wind resistant, so if it is windy, you may need to have a third layer that is wind resistant or wind proof.  Many times choosing a vest of this material is perfect.  It will keep your chest or core area covered and warm, while allowing the rest of the body to sweat and cool just enough.  If you wear a jacket, keep in mind that even though jackets may be advertised as being "breathable", they probably will not allow moisture to escape quick enough to keep you completely dry. You may need to vent your jacket somewhat in order to not overheat.  Think of it this way...if you think or feel like you are getting hot and sweaty...you probably are!

    Covering your head is another key to keeping warm and moderating your body temperature.  You lose a lot of heat through your head and you can cool off rapidly (some times too rapidly) if you do not keep your head covered.

    Plan ahead for your exercise and the best choice is to find out the wind direction and walk, jog, or run into the wind first and return with the wind.  This way, if you do get cold, you will have a better chance of warming up on the return trip if you are not facing the wind.

    Planning the time you will be exercising is also important for hydration and/or fuel (food) needs.  Most of us can exercise at a moderate level for at least 45 minutes, or maybe 60 minutes, without the need for water or food.  This does however, depend on your own bodys needs and the level of your intensity.  If in doubt, carry extra food and water.

    A couple final tips are to carry a cell phone for communication and to always tell someone where you will be going and for how long you anticipate exercising.  This way help will be on the way quickly if something unfortunate should happen.

    So, plan for your exercise outside by checking the weather and dressing properly, starting out into the wind and finishing with it, and bringing adequate water and food for the time you will be exercising.  This will help you enjoy your time outside.

    If you have any questions about this article or anything else about exercise or fitness, please email Jamieson Giefer at the email address below.  Thank you.

                            jgiefer_msmr@columbus.rr.com