December 2011 Newsletter

SUPER CHARGE YOUR FITNESS AND FAT LOSS WITH HIIT

HIIT, short for high intensity interval training, is a very efficient type of cardio workout! It can help you combat monotony, improve your overall fitness, and turn your body into a more efficient metabolic machine in half the time of a regular workout.

HIIT is a type of cardio workout that consists of alternating short periods of very vigorous activity and longer periods of active recovery. The intervals of high intensity are brief but very challenging. A typical HIIT workout usually lasts about 20-30 minutes and involves a 2:1 ratio, meaning your recovery intervals are twice as long as the work intervals. Your cardio should be a shorter roller coaster ride vs. a long walk in the park. Higher intensity equals greater caloric expenditure per minute.

HIIT can be applied to any form of cardio. An example is:

STEP 1: Start your workout with a 5-minute warm up to make sure your body is ready for intense exercise. (50-60% of Heart Rate).

STEP 2: Choose the length of your work/recovery intervals - Experts generally recommend a 1:2 work to rest ratio, which means your rest interval is twice as long as your work interval. An example would be sprinting for 30 seconds (85-90% of Heart Rate) and walking to recover for 1 minute. If you work at maximum effort, you may need even longer to recover. Repeat 6-10 times.

STEP 3: COOL DOWN by bringing your heart rate back to a resting state. This will help prevent delayed onset muscle soreness (DOMS).

HIIT results in increased HGH levels. HGH is a hormone that helps preserve valuable lean muscle mass. This is key to RMR (resting metabolic rate) and reducing body fat. Last but definitely not least, HIIT's results in EPOC or Excess Post Exercise Oxygen Consumption. EPOC is an after-burn effect, which causes you to burn calories up to 48 hours after your workout. It's like burning calories with interest.


AVOID PACKING ON THE POUNDS THIS HOLIDAY SEASON

The Holidays are just a few DAYS so don't indulge for two months. It's okay to cheat a little, but you don't want to deal with the consequences for months to come!

LAY OFF THE BOOZE Alcohol is the biggest waste of caloric intake! Drink one glass of water for every glass of alcohol. That should help slow you down.

USE SMALL PLATES Practice Portion Control. The smaller the plate the larger your portion will seem. You may find yourself feeling full. Stay on track by really thinking about what you are eating before you stick it in your mouth.

FILL UP ON FRUITS & VEGGIES Be sure to reach for filling, fiber rich fruits and veggies first, but skip the fatty dips and dressings

STAY FOCUSED ON FITNESS If you do gain a pound or two don't let it snow ball. Get back to your fitness routine and consider asking for some personal training sessions as a holiday gift.

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January 2012 Newsletter

EXERCISE AND THE BRAIN

Endurance and resistance training are proving to be the dynamic duo that build and rejuvenate the body from head to toe. Studies have shown that improving your physical fitness can help to improve your mental fitness.

Aerobic exercise has been shown many times to improve cognitive function, but a recent study shows that strength training can improve executive functions. Executive functions are important because they are a mental ability that helps us make decisions and do several things at once (like driving). They are associated with how quickly you perform mental tasks such as flexible thinking, decision- making, and problem solving.

Regular exercise has been proven to be more effective than brain games, super foods, supplements or any other method used to keep the brain sparking on all cylinders.

Consistent exercise doesn't just reshape you muscles but helps reshape your mind. It appears to be one of the best ways to trigger "neurogenesis," the growth of new brain cells, something that, until recently, wasn't thought possible in the adult brain. Physical exertion causes new brain cells to sprout, possibly by increasing the capacity of capillaries serving the brain so there is better blood flow. More blood flow means more oxygen, increased oxygen leads to new cell growth. Increased blood volume also helps promote the growth of new connections between brain cells and facilitate the delivery of an assortment of other beneficial chemicals.

The human brain is able to continually adapt and rewire itself. It's NEVER too late. Even in old age, it can grow new neurons. Severe mental decline is usually caused by disease, whereas most age-related losses in memory or motor skills simply result from inactivity and a lack of mental exercise and stimulation. Inactive individuals were twice as likely to develop Alzheimer's, compared to those with the highest levels of activity (exercised vigorously at least three times a week). In other words, use it or lose it! No matter what your fitness goals, your brain is the 3 lbs. you never want to lose.

PROTEIN BARS; STILL CANDY BARS IN DISGUISE?

Though there has been some improvement on these bars, several of the best sellers are nothing more than ordinary candy bars with protein powder added in. It's challenging for manufactures to create an all- natural bar with whole food ingredients that's also low in calories and sugar.

If you read the slick advertisement and not the ingredients you can be easily fooled. You must read the labels! Keep a careful eye on ingredients, especially high amounts of sweeteners, artificial flavors, processed transfats, preservatives and hydrogenated oils. In general the lower down the sweeteners are on the ingredients list the better the bar is for you. Most of these bars lack dietary fiber and are just 'overly engineered ' food.

All bars that come in wrappers are processed foods. Some may be less processed than others, but you haven't seen a protein bar hanging from a tree branch lately, have you? Try to make whole food choices daily and eat things you don't have to 'unwrap'.

These types of bars are useful for emergencies of convenience, like eating while driving or flying, rushing about between meetings/classes, and so on. But when this happens more than once or twice a week it becomes an issue of improper meal planning. Improper meal planning is a sure fire way to sabotage your fitness and health goals, so take the time to think it through.

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February 2012 Newsletter

SAFE AND EFFECTIVE STRETCHING

A primary function of muscles is to create tension and produce force for movement of the body's skeletal system. The intrinsic property of muscles and joints to go through a full or optimal range of motion (ROM) is referred to as flexibility. Flexibility is developed through the use of various stretching procedures. Stretching aids in reducing post-exercise muscle soreness, improves, performance, reduces muscle tension, minimizes your risk of injury and increases physical and mental relaxation. There are several types of stretching techniques, each offering different benefits.

Static stretching is the most common type of stretching and involves reaching the point of muscle limitation and holding the stretch. This form of stretching allows for relaxation and concomitant elongation of muscles. To properly perform static stretching, hold the stretch at the first point of tension or resistance barrier for 15- 30 seconds. Best used for: tight or over active muscles at conclusion of workout. Example; Leg crossover stretch.

Dynamic Stretching consists of functional based exercise, which uses sport specific movements to prepare the body for activity. Dynamic stretching provides a rehearsal effect that may increase coordination and provide specific benefit to involved muscles. Dynamic stretching consists of performing 3-10 active ROM movements for 10 repetitions. Best used for: before playing sports, and usually replicates the movements about to be performed in exercise. Example; Torso Twists.

PNF stretching or Proprioceptive Neuromuscular Facilitation is the contract-relax method. PNF involves contracting the target muscle, then relaxing and stretching it with an assist from a trainer or an applied force (i.e., towel or rope). PNF was originally developed for rehabilitation purposes. Best used for; achieving maximum flexibility and rehabilitation. Example; lying hamstring stretch with trainer assist.

Basic Guidelines For Stretching:

    • Warm up to elevate core body temperature before stretching.
    • Focus special attention on muscle groups or joints that have limited range of motion.
    • Do stretching exercises a minimum of 2-3 days per week and ideally 5-7 days per week
    • Stretch after each vigorous workout to encourage mind and body relaxation.

Choose the right type of stretching according to whether you are warming up, cooling down, preparing for a sport, or just trying to improve your flexibility. Stretching is vital to become more flexible, but it has to be done at the right time and for the right reasons. Maximizing the benefits of stretching boils down to a matter of when you do it and how!

FIBER - FOR WEIGHT CONTROL

One of the biggest challenges for people trying to lose weight is the restriction of calories. Increasing bulk by adding more fiber to your diet is one strategy that will help you feel full. High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you are less likely to overeat. Fiber is commonly classified into two categories: those that don't dissolve in water (insoluble fiber) and those that do (soluble fiber).

Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk. Sources of insoluble fibers are; whole-grain products, brans, nuts, seeds and skins of some fruits and vegetables.

Soluble fiber. This type of fiber attracts water and turns to gel during digestion. It can help lower blood cholesterol and glucose levels. Sources of soluble fibers are; oats, legumes, barley, fruits and vegetables.

Some tips for increasing fiber intake:
    • Eat whole fruits instead of drinking fruit juices.
    • Replace white rice, bread, and pasta with brown rice and whole grain products.
    • Snack on raw vegetables instead of chips or energy bars.
    • Substitute legumes as an alternative to meats one or twice a week.

It's best that you get your dietary fiber requirements from foods rather than supplements. Most people need between 20 and 35 grams of fiber each day. Recent studies show that the average American is not getting enough. "Bulking up" on fiber could lead to slimming down!


For more information or to schedule a consultation please call 212.721.3459 or email at info@katnyc.com.