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Lead Stories: Sunday, September 7, 2008

Foods to Fuel You:
Workout Snacks

Posted December 7th, 2007 at 2:00 PM by Jeanie Rebb

Section: Nutrition, Healthy Eating

If you usually fit in your fitness routine in the morning, you may head out with nothing in your stomach - for a quick workout or a run less than 5 miles, you can usually get away with it. However, if you plan to exercise later in the day, or want to boost performance and endurance, it would be prudent to incorporate a snack into your training routine. Sure, you aren’t off to a body building strength session or a marathon run, but that doesn’t mean you shouldn’t try kick starting your exercise engine!

A snack does more than improve endurance and boost your blood sugar - it can also prevent hunger from cramping your style while you exercise, and make you less ravenous later in the day. Skip high-fiber and high-fat foods, which can cause GI distress and pain as you digest. The best options include high carbohydrate foods, which will be quickly converted to simple sugars and fuel your exercise. If your stomach is particularly picky, try a liquid snack, like a small fruit smoothie (with soy milk or protein powder for staying power).

Read the rest of this entry at our partner site: HerActiveLife.com

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Motivation:
Internal vs. External

Posted November 24th, 2007 at 12:40 PM by Katie Drummond

Section: Motivation, Health & Fitness, Exercise

When it comes to staying the course on your healthy lifestyle plan, motivation is extremely important. Unless you have some reason to get yourself to the gym and keep the cakes and cookies out of the pantry, you likely aren’t going to succeed.

Finding what motivates you is an important factor in seeing success, however it’s also important to realize that all motivation is not created equally.

External

The first type of motivation is external motivation. This is motivation that is heavily influenced by other people. For example . . .

Read the rest of this entry at our partner site: HerActiveLife.com

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Check In With Your Recovering Heart Rate

Posted November 20th, 2007 at 4:15 PM by Jeanie Rebb

Section: Health & Fitness, Injury & Rehab, Exercise

A study in the New England Journal of Medicine showed that one of the best tests to predict your risk for having a heart attack is your Recovery Heart Rate.

Recovery heart rate is a measure of fitness and a slow recovery from exercise means that you are out of shape. The study really shows that being out of shape increases your chances of having a heart attack.

Read the rest of this entry at our partner site: HerActiveLife.com

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Exercise-Induced Muscle Cramps: Causes & Prevention

Posted November 17th, 2007 at 1:00 PM by Jared Markowitz

Section: Running & Training, Injury & Rehab, Health & Fitness, Injury & Rehab

Exercisers are often told that muscle cramps are caused by lack of salt (sodium) or low potassium. However, recent studies show that athletes in endurance events who suffer cramps usually have normal sodium and potassium levels.

A review of the current literature from Buenos Aires, Argentina shows that doctors don’t know very much about exercise-induced muscle cramps (Journal of the American Academy of Orthopedic Surgeons, July 2007).

The most common cause appears to be muscle damage. Athletes may be able to prevent cramps by slowing down when they feel the muscle pulling and tightening, and picking up the pace only when the muscle feels good again.

Read the rest of this entry at our partner site: HerActiveLife.com

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The Importance of
Cross Training

Posted October 19th, 2007 at 9:38 AM by Shannon Clark

Section: Running & Training, Cross Training, Health & Fitness, Exercise

One of the most important things you should be doing with your workout routine is implementing cross training activity.

Cross training is important for several reasons, the primary one is avoiding injuries. If you constantly go to the gym and are pounding away on a regular basis, your body will feel the effects.

Those who are involved in distance or repetitive activities such as running or swimming may see this problem happening even more. Runners, in particular, tend to experience repetitive stress. Swimmers, on the other hand, will usually suffer problems in the shoulder joint from the same motion being executed session after session. Both sports also train for long sessions, so this only adds to the troubles.

Read the rest of this entry at out partner site: HerActiveLife.com

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A.J.’s Journey’s: Saturday Morning in Central Park

Posted October 2nd, 2007 at 12:16 PM by Katie Drummond

Section: Running & Training, Health & Fitness, Exercise

The following article was submitted by A.J. Melnikas. A.J. Melnikas currently works in clinical research. In the past, she has worked with non-profit health organizations targeting women’s and adolescent health issues. She will begin MPH studies in the fall. An avid runner and coach, A.J. has completed 4 marathons and is planning to run Boston next year. Her cultural adventures include studying in Spain, South Africa and Nepal; teaching English in China and traveling to France, Belize, Japan, Swaziland and the Dominican Republic.

In this series, A.J. takes readers along for the ride as she moves to New York City and searches for perfect running club and fitness lifestyle. In part II, A.J. steps outside the gym, and has a feel for running on the streets of the Big Apple.

To read A.J.’s entry, please visit our partner site: HerActiveLife.com

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