Chocolate Milk as a Recovery Drink???

We have all seen the cool Gatorade commercials -- we know we need to rehydrate with carbs and electrolytes after we exercise (especially when the heat index is at 90+).  But what about chocolate milk?

Studies in the last couple years, have indicated that chocolate milk is as good or better as a recovery drink (post-exercise) even than the sports drinks with protein added.

The cool thing is that it is less expensive ----  and rich in calcium and Vitamin D, too. 

Tabata Method

In the last post, I talked about the 14 minute workout I did with Bryon.  Here is some background on the high-intensity training method.

In 1996, Izumi Tabata and his colleagues studied the effects of high (really high) intensity exercise training.  Most of us have been taught we need cardio AND strength training.  The general guidelines are 20-30 minutes of strength training and then 30+ minutes of moderate intensity cardiovascular exercise = 1 hour-ish of exercise.  Tabata found that 60 minutes of moderate intensity exercise would, indeed, improve cardiovascular fitness but wouldn't do anything for our other energy systems.  --which is why we do those two components separately in the gym.

He also found that 20 seconds of super high intensity cycling with 10 second rest, cycled through 7-8 times improved both cardiovascular fitness AND strength -- all in much less than 60 minutes -- which rocks! because it is so much easier to find 14 minutes in your day than 60.

The down side to this form of exercise (for me at least) is it really isn't in any way relaxing.  (Maybe you don't find exercise relaxing now -- so it wouldn't be that big of a deal!)  Performing at maximal effort (even for 20 seconds) takes a lot of concentration.  I was no where near maximal when I worked out with Bryon -- sure it was hard but with some mental training, I bet I can do better.  When I got done, I was fatigued but didn't have that feel-good feeling than usually happens when I run or bike.

But did I mention that it only takes 14 minutes?!  And Tabata found that it increased VO2 max by 7 ml/kg/min and increased anaerobic capacity by 28%.

WORD OF CAUTION!  This intensity workout is NOT recommended for everyone!  The intensity is such that injury could result -- either muscle/bone/joint (if you are not properly warmed up and using good technique) or injury to the cardiovascular system (this kind of training requires an initial level of fitness and then you build up slowly!)

You will notice if you reread the previous post -- I did NOT do a full Tabata program (we rested between the squats and then next section).  Exercise is supposed to make your life better and your body healthier.  Causing injury is counter productive -- please be sensible.

I just had the coolest experience....

For those of you who don't know, my background is in Exercise Science.  I really, truly enjoy working out.

Yesterday, after much fear and trepidation, I did my first workout with my friend Bryon, the coach, at the Borgess Sports Performance.  WOW!!

I was pretty nervous about this because he is one fit individual.  And he expects his clients to put for 120% (what if I wasn't up to the task?)

He taught a class yesterday that was 14 minutes long (the actual working portion) and Oh! My! Goodness! -- it was challenging!

He started us off with Tabata squats (20 seconds on -- 10 seconds rest with a goal of 20 per session ....I didn't hit that goal) for 2 minutes.

Then we moved to alternating 3 stations :

1. was a 50 foot heavy rope that you had to move to create the sine wave all the way to the end (I improved but didn't actually achieve the goal -- in any of the rotations through) for a minute

2. picking up an awkward bag of sand and carrying it as fast as a could around 2 cones (Yikes!)

3. picking up another awkward bag of sand -- throwing it -- running to it -- dropping to the ground and doing something like a squat thrust (remember those from gym class?) and then throwing the bag again -- back and forth between 2 cones.

We rotated through each station 4 times.  By the last, I was completely shot!  And only 14 minutes older.

The cool thing about this program was that even though each station was really tough, I only had to concentrate on doing it for 1 minute -- and like I tell my classes "you can do almost anything for a minute!"

More on the research behind why a short/intense workout is as good or better than a longer/slower workout in the next post.

Thought for the Day....

"A man's health can be judged by which he takes two at a time - pills or stairs." Joan Welsh

The great thing about health is....today you can make a different choice, a healthier choice, and be healthier today than you were yesterday.

Take a 20-30 minute walk and you will experience:

• Positive changes to your blood sugar levels.
• Positive changes to your triglyceride levels.
• Decreases in muscle tension.
• Decreases in stress hormone levels.
• Decreased blood pressure.
• Increased memory function.
• Increased ability to problem solve.
• Increased bone cell growth (to fight osteoporosis) -- and speaking of... 1 in 4 men over the age of 70 meet the clinical diagnosis for osteoporosis!  Sorry, guys, it's not just a women's disease.

This list is NOT comprehensive.  I could go on and on (but I won't).  These are immediate benefits!  Take a walk at lunch -- you will be healthier by the time you get back to your desk.

The Benefits of Laughter

 

Physical Health Benefits:

• Boosts immunity
• Lowers stress hormones
• Decreases pain
• Relaxes your muscles
• Prevents heart disease

Mental Health Benefits:

•  Adds joy and zest to life
•  Eases anxiety and fear 
• Relieves stress 
• Improves mood
• Enhances resilience

Social Benefits:

•  Strengthens relationships
•  Attracts others to us 
•  Enhances teamwork 
•  Helps defuse conflicts
• Promotes group bonding

For a better understanding of how humor improves your health, click here.  I don't know about you all, but I could use more laughter in my life :)

 

 

 

The 7th Leading cause of Death in the US is largely preventable!!

Diabetes is the 7th leading cause of death in the US. 

When I was younger (and even though it was a while ago, I wasn't THAT young), I didn't think diabetes was any big deal.  So you got some diagnosis.  Your body could deal with the sugar you age efficiently enough.  You tested your blood sugar -- tried to stay away from some the the sugar in your diet -- things were fine -- no big deal.

Then I started learning that with diabetes, a person without good control dies by parts.  First is just the diagnosis.  But then some time goes by and you lose feeling in your feet .. then your hands -- Hello!  the nerves have died!  As in dead!!  --Because you don't have good blood supply.  And you know what?  If you don't have good blood supply there -- your whole system -- every part of you has decreased blood supply.

Blindness can occur from this tissue death.  Irreparable organ damage happens.

And then most impactful to the younger version of me???  The time I spent in the hospital with a family friends while their diabetic dad was in surgery and might not come out of it with both legs because he had a sore that wouldn't heal and each time they tried to surgically help him, they had to take more of his tissue -- until finally the leg needed to come off so the rest of him could live.

But here's the mind-boggling thing:

What life lessons do we get from gamers???

Can you tap into these ideas to make your world (or others) a better world? 

This is an amazing speaker with an amazing twist on online gaming.  Having never been a gamer myself (but a person who loves a good epic adventure -- especially if I get to be involved), her ideas have captured my imagination.  Give a listen and see Jane's take on why so many people spend so many hours participating in the online world -- her answers might surprise you -- they did me.