The water is warmer than normal this year for the Mackinaw Multisport Sprint Triathlon, hovering around 75 degrees, and I haven’t been in my wetsuit in several years. So, I felt like I was pouring myself into a full body compression suit for my morning swim…hmmm did I gain a few pounds? Ok, it’s only a sprint, a meager 800 yards. Do I wear the wetsuit or not wear the wetsuit? That is the question??
Wearing a wetsuit is known to increase swim performance, by increasing buoyancy and decreasing drag, much like a speedboat when it planes out on the water. In cold water it can prevent hypothermia and keep the swimmer more comfortable.
Let’s look at the difference a wetsuit makes at various distances and how it affects stroke mechanics. In an article reported in the Journal of Science and Medicine and Sport, Tomikawa et al. tested swimmers at 60% and 80% VO2 max, the average range of sub-maximal swim speeds during triathlon events. They found that:
1. The energy cost when swimming at 60% VO2 max and wearing a wetsuit was 14.4% lower than when not wearing one
2. The energy cost when swimming at 80% VO2 max and wearing a wetsuit was 7.5% lower than when not wearing one
3. When swimming at both 60% and 80% VO2 max, the swimmers stroke length did not change a great deal when wearing a wetsuit, but there was an increase in stroke rate (the arms were moving faster)
4. Swimming 1,500 meters at 80% VO2 max in a wetsuit would decrease swim time by 70 seconds compared to non-wetsuit swimming, based on the findings of this study
The researchers concluded that swimming without a wetsuit at 60% VO2 max increased energy usage, while energy usage was much lower when swimming with a wetsuit. When swimming at very slow speeds a swimmers body sinks further into the water causing more drag – hence the buoyancy of a wetsuit is a big help to slower swimmers in particular. When swimming at 80% VO2 max, the faster pace allowed the body to lift in the water, which reduced the benefits of the wetsuit.
In addition, the researchers noted that at even faster speeds (above 80% VO2 max) the buoyancy of the wetsuit made even less difference as the high velocities lifted the swimmers even further.
The other consideration in determining whether to don the wetsuit is the amount of time that will be sacrificed in transition removing the wetsuit. For fast swimmers, swimming shorter sprint distances, the wetsuit may not provide much of an advantage. For slower swimmers and also for longer events wetsuits definitely can swim reduce time.
What’s your preference and experience with wetsuits during triathlons or open water swim events?
Swimming in the fresh water of the BIG lakes of northern Michigan in the summer is a wonderful escape from the desert heat of Tucson. On a calm day you feel like you are slicing through the water, gliding effortlessly. The clarity of the water creates a kaleidoscope of light glittering on the surface and dancing reflectively below. You spy the consistent landmarks on the lake floor – two long parallel logs, the raft anchor, the big rock, the three rock formation, the shallow water as you reach the point – familiar terrain. As the wind begins to rustle, the chop of the water increases and it becomes more challenging to maintain a straight line of swim. There is a skill to open water swimming.
Nice wake and look at that water!
Join Coach Leslie Thomas of swim-art.com to learn methods for how to improve your open water swimming proficiency and confidence. Leslie will give tips on how to sight in the open water, swim efficiently and in a straight line, how to see where you’re going, learn what to sight on, and how to navigate in rough water.
FYI: The Straights of Mackinaw is the large body of water that connects lake Michigan and lake Huron and is located between the lower and upper peninsulas of Michigan.
Dance Walking…just put in your earbuds, dial up your favorite moving and grooving tunes on your iPod, and take off down the street with some original dance moves and your own personal style.
Get it on and find your happy place…any time with little cost or equipment and no gym membership required. So much FUN and so easy to do. Get it started in your community today!
You can maximize your clients’ training and performance by identifying appropriate loading zones in relation to relative muscle fiber recruitment. First, let’s review the various types of muscle fibers.
It is generally accepted that there are two main types of muscle fibers: type I (slow twitch) muscle fibers and type II (fast twitch) muscle fibers. Type II fibers can be further categorized into type IIa and type IIb. Each fiber type contracts in a unique way and will influence how muscles respond to training and physical activity.
Type I – often referred to as slow-twitch oxidative fibers. Type I muscle fibers are efficient at using oxygen to generate fuel (known as ATP) for continuous, extended muscle contractions for long durations of exercise. Type I fibers fire more slowly than type II fibers and can maintain workloads for a long time before fatiguing. Type I fibers are great at helping athletes perform endurance activities such as marathons and long – distance cycling.
Type I fibers are characterized by low-force/power/speed production and high endurance and are optimally recruited at low intensities. Workloads under 40% of 1RM recruit type I fibers.
Type II – often referred to as fast-twitch muscle fibers. Type II muscle fibers use anaerobic metabolism to create fuel and generate short bursts of strength or speed. However, they fatigue more quickly. Type II fibers generally produce the same amount of force per contraction as type I fibers, but they are able to fire more rapidly. Fast-twitch fibers are an asset to sprinters who need to quickly generate a lot of force. Type II fibers can be categorized into type IIa and type IIb.
Type IIa fibers – often referred as fast-twitch oxidative muscle fibers or intermediate fast-twitch fibers. They can use both aerobic and anaerobic metabolism almost equally to create energy. Workloads of 40-75% of 1RM predominately recruit type IIa fibers.
Type IIb fibers – often referred to as fast-twitch glycolytic muscle fibers. These fibers use anaerobic metabolism to create energy. They excel at producing quick, powerful bursts of speed and are the most explosive fiber types. Type IIb muscle fibers are rapid firing and have the highest rate of contraction of all the muscle fiber types. These fibers also have a much faster rate of fatigue.
Type IIb fibers are characterized by high-force/power/speed production and low endurance. Workloads greater than 75% of 1RM predominately recruit type IIb fibers.
This table summarizes the characteristics of each muscle fiber type.
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Fiber type Type I Type IIa Type IIb
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Contraction time slow fast very fast
Fatigue resistance high intermediate low
Activity type aerobic long anaerobic short anaerobic
Force production low high very high
Oxidative capacity high high low
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(Adapted from http://www.coachr.org/fiber.htm)
Implications for Training
Muscles contain a genetically determined mixture of both slow and fast fiber types. The only direct way to assess the fiber-type of a muscle is to perform an invasive muscle biopsy in which a needle is stuck into the muscle and a few fibers are plucked out and examined under a microscope.
There is evidence that both the structure and metabolic capacity of individual muscle fibers can adapt to different types of training. Muscle fibers cannot be changed from one type to another, but training can change the amount of area taken up by a fiber type in the muscle. In other words, there can be a selective hypertrophy of fibers that result from the type of training.
For example, an athlete can have a 50/50 mix of fast-twitch (FT) and slow-twitch (ST) fibers in a muscle, but because FT fibers normally have a larger cross-sectional area than ST fibers, 65% of that muscle’s area might be FT and 35% might be ST. Following a weight training program to improve muscular strength, the number of FT and ST fibers will remain the same (still 50/50); however, the cross-sectional area will change. The ST fibers will atrophy (get smaller) and the FT fibers will hypertrophy (get larger).
Depending on the specific intensity used in training, the muscle can change to a 75% FT area and a 25% ST area. The change in area will lead to greater strength but decreased endurance capabilities. In addition, the athlete will gain mass, as measured by the circumference of the muscle because the mass of FT fibers is greater than that of ST fibers.
Conversely, if the athlete trains for muscular endurance (lower loads, more reps), the FT fibers will atrophy while the ST fibers hypertrophy, causing a greater area of ST fibers. The area of the muscle, which began at 65% FT and 35% ST before training, can change to 50% FT and 50% ST following training. The endurance capabilities of the muscle will increase and its strength will decrease. The athlete will lose some muscle mass, again because ST fibers are lower in mass than FT fibers. The decrease in mass can be observed by a smaller circumference of the muscle.
No matter what the workout intensity, type I, or slow-twitch fibers, are recruited first. If the workout intensity is low, these fibers may be the only ones that are recruited. If the workout intensity is high, such as when lifting heavy weights or performing intervals on the track, type I muscle fibers are recruited first, followed by type IIa and type IIb fiber.
Join master trainer and kinesiotherapist, Paul Chek, as he shares more in-depth information on how to optimize muscle fiber recruitment through training specificity.
Ai Chi is a water exercise and relaxation program that combines tai chi concepts with shiatsu and Watsu techniques. Ai Chi is performed standing in shoulder-depth water using flowing, yet powerful, combinations of deep breathing and slow, broad movements of the arms, legs and torso.
Ai Chi promotes awareness of muscle activity and movement patterns by bringing attention to posture and breathing. The symmetrical and asymmetrical movements of Ai Chi improve mobility and strength. The movement patterns combine diaphragmatic breathing with visualization and imagery to increase relaxation and decrease pain.
All Ai Chi movements originate from the core of the body, in the abdominal area, and are rooted in the feet. The feet are positioned in wide stance, at least shoulder-width apart, and the exercises are often performed barefoot.
Ai Chi has been used to improve movement efficiency in clients who have chronic pain, arthritis, fibromyalgia, chronic obstructive pulmonary disease, balance deficits, diabetes, multiple sclerosis and other orthopedic and neurological conditions. It requires no equipment and is performed with the participant’s head above water, allowing nonswimmers to benefit from aquatic exercise.
Ai Chi should be performed two or three times per week for 30-45 minutes (or 15 minutes after a workout) for best results.
Join Ruth Sova as she demonstrates 13 rejuvenating Ai Chi exercises.
For more information on Ai Chi and other therapeutic aquatic exercise modalities, including the Halliwick Concept, the Bad Ragaz Ring Method, Watsu, swim-stroke training and modifications for rehab, neuromuscular training, and core, upper-quarter and lower-quarter musculoskeletal training, see the Aquatic Exercise for Rehabilitation and Training CE course.
We know exercise equals better health and quality of life. Now there is mounting data to suggest that exercise equals big savings when it comes to health care and medical expenses. A study presented this week at the American Heart Association meeting in Atlanta, GA found that fit middle aged men and women had 38% lower medical costs years later as measured by Medicare and other insurance claims.
The study was designed to determine if higher fitness levels in middle age are associated with lower medical costs later in life, and the results were compelling. Average annual medical claims for the least fit men were $5,136, 36% higher than for the most fit men, $3,277. The average medical claims for the least fit women as compared to the most fit women were $4,565 versus $2,755, a 40% difference. Fitness confers big dividends for health and finances, even when there risk factors such as smoking, blood pressure and obesity are controlled for.
In another study from the Health Partners Research Foundation, researchers found that adults age 50 and over who started exercising just 90 minutes a week saved, on average, $2,200 a year in medical costs.
Exercise is the best medicine we have and can positively affect many of the chronic disease conditions and dramatically reducing health care costs. So, let’s promote exercise for your health and also your health cost savings! It’s one of best investments of your lifetime.
What am I going to do with my $2000 a year health savings – two weeks cycling in Italy! How will you spend your health savings?
I am so fortunate to live in Tucson, an amazing outdoor playground. OK, I played hookie from work today, so I could join my Syncardia mates and many other cycling friends and ride the mountain – yes, that’s Mt. Lemmon, 2800 feet to 8300 feet of some of the most spectacular scenery in the US – right here in our backyard! A perfectly calm morning, clear skies and great company made for ideal riding conditions. Thanks GABA for the great sags and sustenance enroute! And then there was pie at the top and cold beer, chips, salsa, guacamole and treats at the bottom. Another day of cycling nirvana!
108 million Americans are trying to lose weight by dieting in 2012 according to Marketdata. Being obese is a natural reaction to the world we live in. We have engineered an environment in which food is cheap, and always available, and physical activity has declined with the increased use of cars, computers and countless hours watching TV and other media.
So what are the best tips to fight the fat and excess consumption of food? Here are seven key behaviors from the members of the National Weight Control Registry, people who have lost at least thirty pounds and kept it off for a year.
1. consume a reduced-calorie and reduced-fat diet
2. Engage in high levels of physical activity (60-90 minutes per day)
3. Limit TV viewing
4. Use a high level of dietary restraint (just say NO thanks)
5. Weigh yourself frequently (if you gain 2-3 pounds, do something about it)
6. Maintain dietary consistency
7. Eat breakfast
Along with these practical behavior changes I have also found these strategies helpful on a regular or intermittent basis (like when I step on the scale and my weight is up 2 pounds):
1. Eat on a small plate
2. Cut the bread, sweets and alcohol for a week
3. Change up the exercise stimulus (incorporate several high intensity interval training workouts)
Small choices and small changes do matter. Eating 100 fewer calories per day can prevent weight gain. Walking 30 minutes a day can burn an additional 1200-1400 calories per week.
If you have lost weight or been able to maintain a healthy weight over the years, what small behaviors do you find helpful?
Ballet is a total-body workout that requires discipline and focus, is fun and provides the opportunity to interact with others. Here are 6 incredible benefits of ballet:
Promotes better posture
The symmetrical nature of ballet exercises, along with the extraordinary demands for both static and dynamic balance, makes ballet an ideal activity for improving posture. Ballet exercises are indicated for leg-length discrepancy, scoliosis, and postural restructuring and have a significant effect on the placement and use of the feet, ankles, knees, hips and spine, creating awareness of good alignment when performing daily activities.
Sculpts and tones muscles
The movements taught in ballet classes are designed to tone, firm and develop long, lean muscles as opposed to thick, bulky muscles. The exercises are performed on both the right and left sides, which promotes symmetry and allows the body the opportunity to train for stability (in the supporting leg) and gesture and movement.
Improves grace, poise, coordination and balance
In ballet classes, participants are taught a series of simple exercises called barre work. These exercises are designed to help build grace, poise and balance and are repeated at each class. Ballet activities teach you how to stand, move, balance and re-balance, change levels, move rhythmically, move gracefully and perform nonlocomotor movements most efficiently.
Improves flexibility
Ballet engages muscles that are seldom used in other sports, providing a total-body flexibility workout. Yoga postures are often used in conditioning for ballet.
Strengthens core muscles
Ballet requires the integrated use of the core musculature to maintain balance while executing demanding postures and complicated movements. It is an excellent form of exercise to strengthen and develop the core muscles of the back and abdomen, which may result in less back pain and a more toned abdomen and defined waistline.
Challenges and improves mental function
Ballet requires a keen sense of focus and discipline, which can sharpen memory and improve cognitive functioning. Learning a sequence of ballet movements and routines challenges the nervous, proprioceptive and sensory systems. The repetitive nature of short structured physical routines builds confidence.
Join LindaChristy Weiler as she demonstrates how to use ballet-based exercise to improve fitness and so much more.
Comments Off on 5 body-blasting metabolic training exercises!
You don’t need to be an MMA athlete to gain the benefits from metabolic training. This type of training has become popular with fitness enthusiasts who want to improve their VO2 max, strength, power and agility.
Metabolic training is the basis of program design for many of the popular high-intensity training protocols used with TRX®, CrossFit, MMA, Kettlebells and boot camps. It involves a series of compound exercises with short rest intervals, optimizes the aerobic and anaerobic energy systems, increases metabolic rate during and after exercises and maximizes calorie burn.
You can easily incorporate key metabolic training principles and exercises into your workouts to become leaner, fitter and stronger.
Key features of metabolic training include:
• Compound exercises that use large muscle groups
• Multi-joint compound exercises that require a maximum amount of energy such as a squat with an overhead press or a bench press followed by a pull-up
• High intensity exercise interspersed with short rest intervals – To produce a significant metabolic effect you have to work harder than what your body is accustomed to and push outside of your comfort zone.
• Circuit and interval training – Training usually performed in a circuit of 3-10 exercises with short rest intervals and repeated for 2-3 sets. Adequate recovery between metabolic training sessions is critical; therefore, this type of workout should be performed only 2-3 times a week to allow for optimal rest and recovery.
• Uses both energy systems – Both the aerobic and anaerobic energy systems are incorporated into metabolic training formats. This increases metabolism and optimizes calorie burn.
• Produces an EPOC effect – EPOC or excess postexercise oxygen consumption refers to the elevated state of oxygen consumption after exercise in an effort to bring the body back to its preexercise homeostasis. The calorie burn during a 30-minute metabolic training workout is around 500 calories. This type of training increases metabolic rate 10 – 25% for up to 48 hours, with some studies showing an increase in metabolic rate for up to 72 hours. The higher metabolism generated during metabolic training results in increased fat burning during and after exercise!
Metabolic Training Workout
Make sure the body is completely warmed up before beginning a metabolic training workout. An easy metabolic training format involves timed sets, such as 1 minute of exercise followed by 15-30 seconds of rest. The number of exercises per set can vary from 3-10. This is usually repeated for 10-15 minutes. All the variables will be dependent on your fitness levels and abilities.
