Fitness and Motherhood
Until I was pregnant with my daughter Olivia Grace, I truly didn't realize or appreciate what it felt like to be fit. I was a former competitive athlete, and took for granted what amazing shape I was in. How great I looked, from my six pack stomach to my muscular arms and legs, but most importantly how easy it was for me to move through my life. Everyday task were so effortless because of my fitness. During my pregnancy, as Olivia Grace grew, everyday task became increasingly difficult, as did my increasing appreciation for my former fitness. I became determined and committed to get my fitness back after she was born.
Like all first time moms, those first few months were such a shock. The extreme fatigue, even more than my past training days, and daunting fact that this little being is completely relying on you for the survival. Besides these huge obstacles I did manage to get my fitness back. I was not sure if was sheer vanity, or the fact that so much of my personal identity, being a former athlete or personal trainer is tied around being fit. It didn’t matter; it pushed me through the fatigue and got me back in shape.
My beautiful little baby Olivia Grace is now two years old. It has been such a privilege being her mom. She has expanded my world so much, and for that I am so grateful. What has also comes along with motherhood is the guilt. The guilt you feel when you are away from your child. In my head I know that in order for me to be the best mom I envision myself to be, I need to take care of myself. But, it doesn’t seem to stop that nagging guilt. Well, at least not until the other day.
Last week I was doing my usual exercises. Being a mom can leave you short of time, therefore your exercises need to be very effective. I was rushing a bit because Olivia Grace refused to nap, and was buzzing around the room. As I was doing my exercises and trying to focus, I felt that strange feeling when your child becomes quiet. They are usually up to something they are not supposed to be doing. I look over and there was my two year old with an intense, focused look on her face. She was trying to do the exercises with me. At that moment I realized that my fitness training had now took on a new benefit. No longer is my fitness training just about myself, it is also about my little baby girl.
There is no better way to teach your children than by example. There are considerable evidence confirming the influence of a parent and participation in physical activities for their child. A study done by Eccles et al. (1983, 2000) confirmed this. The study interviewed 152 children from 9 – 11 years and their parents separately. The study focused on the child’s perception and participation in physical activities. What they found was that a child’s perception and participation in physical activity was largely influenced by the mother’s expectation and role modeling. What was even more impactful was that a mother’s influence was stronger than the child’s own past performance.
We now enjoy fitness training together. Olivia Grace gets the benefit of learning at a very young age that fitness is an important and enjoyable part of life. There is nothing more important than teaching your children healthy habits that will last a lifetime. I get the benefit of guilt free workout too!
Strength Training
What is Strength Training?
Strength Training is defined as a movement performed against some sort of resistance. This means performing an exercise using body weight, free weights, weight machines, body bars, medicine balls, resistance bands etc. as resistance. When you strength train you are teaching your body to adapt. This results in better and more efficient use of the muscles you already have and potentially adding more muscle as well. Adaptation means improvement which means many daily physical tasks become easier. It is also important to change the demands every so often (increase resistance, change in type of exercise, duration of exercise etc.) to keep the body responding and improving its development.
Why Strength Train?
Research proves that the benefits of strength training are no longer in question. Strength training increases muscle, enhances the strength of connective tissue (tendons and ligaments), and enhances bone strength and density. Increased bone strength reduces the risk of osteoporosis. The majority of adults, after the age of twenty, lose about a pound of muscle per year due to decreased activity. This poses a signficant problem. Since muscle tissue is partially responsible for the number of calories burned at rest (basal metabolic rate or BMR) the number of calories burned per day decreases. As muscle mass increases, BMR increases, making it easier to maintain a healthier and ideal body weight. But, the most important benefit to strength training is an enhanced quality of life. As overall general strength increases, the effort required to perform daily routines will be less taxing.
What are Reps and Sets?
A repetition or ‘rep’ is the number of times you complete the full movement of an exercise. A set is a group of repetitions. For example, if your instructions were to do 2 sets of 10 reps of pushups, you would do 10 pushups in a row to complete the first set. You would then take a rest for the prescribed amount of time and then complete 10 more pushups to complete the second set.
Follow the breath
You may say to yourself, this sounds great, but where would I begin to forget the deadlines, the responsibilities and the drama of my daily life? Let’s start by focusing your breath. Your breath leads the way in weight lifting. When you exhale, you exert your muscles to move the weights. When you inhale, you move the weights back to the starting position. This may seem awkward at first, but don't worry it will quickly become automatic!
How do I maximize my workout?
Before performing any strength training it is important to clear your mind, and focus on the exercise. You must always be respectful of lifting weights. It can be an incredible tool to transform your body. But, if not performed correctly, you can injure your body. Focus on full range of movement rather than the number on the plates! 5 great reps are much better than 3 badly performed reps of a higher weight.
Cardiovascular fitness training
What is Cardiovascular Fitness?
Cardiovascular fitness can be defined simply as your body's ability to retrieve oxygen and transport it in your blood to working muscles. Oxygen helps to provide energy for your muscles to perform. This type of activity is what improves your overall cardiovascular and respiratory health. When you engage in cardiovascular activities (e.g. running, cycling, rollerblading) your breathing rate increases to help deliver more oxygen. Specifically, cardiovascular exercise conditions the lungs to be able to use more oxygen, lowers and strengthens your heart rate, decreases blood pressure, and stimulates your muscles to work more efficiently. As your cardiovascular fitness increases, the effort required to perform daily routines will be less taxing. You can get on with enjoying your life without that feeling of being out of breath.
What does resting heart rate mean?
The average resting heart rate is 72 beats per minute for an average sedentary adult. The lower your resting heart rate, the more efficient your cardiovascular system, and therefore the healthier you are. Make sure when you measure it you are relaxed. Nervous individuals have high resting heart rates!
How do I take my resting heart rate?
The resting heart rate is most accurately assessed when measured for a full minute. This is best done first thing in the morning before you get out of bed. Begin by placing your finger tips on the side of your neck (carotid pulse) or at your wrist on the thumb side (radial pulse). Avoid using too much pressure when using the carotid pulse to measure heart rate.
|
Age Group |
Normal Heart Rate at Rest |
|
Children (ages 6 - 15) |
70 - 100 beats per minute |
|
Adults (age 18 and over) |
60 - 100 beats per minute |
What is maximum heart rate and why is this important?
The maximum heart rate is the highest heart rate achieved during maximal exercise. It is measured in a minute. Your ACTUAL MAXIMUM HEART RATE can be determined by a medically supervised graded exercise test.
To calculate your PREDICTED MAXIMUM HEART RATE, use the following formula:
220 – Your age = predicted maximum heart rate
Example: a 40-year-old’s predicted maximum heart rate is 180 beats/minute.
Please note: some medications and medical conditions may affect your heart rate. If you are taking medications or have a medical condition (such as heart disease, high blood pressure or diabetes), always ask your doctor if your maximum heart rate/target heart rate will be affected. If so, your heart rate ranges for exercise should be prescribed by your doctor or an exercise specialist.
How hard should I work during Cardiorespiratory activities?
Target Heart Rate Zone during Exercise
You gain the most benefits and lessen the risks when you exercise in your target heart rate zone. Usually this is when your exercising heart rate (pulse) is 70 to 90% of your maximum heart rate. In some cases, your health care provider may decrease your target heart rate zone to begin at 50% of your maximum heart rate. Always check with your health care provider before starting an exercise program. Your health care provider can help you find a program and target heart rate zone that matches your needs, goals and physical condition. When beginning an exercise program, you may need to gradually build up to a level that is within your target heart rate zone, especially if you have not exercised regularly before. If the exercise feels too hard, slow down. You will reduce your risk of injury and enjoy the exercise more if you don’t try to over-do it! It is not recommended to exercise above 90% of your maximum heart rate. But this depends on your fitness goals and current level of conditioning.
To find out if you are exercising in your target zone, check your 10-second pulse. Multiply that number by 6 and that is you exercising heart rate for a minute. If your pulse is below your Target Heart Rate Zone (for your age), increase your rate of exercise. If your pulse is above your target zone, decrease your rate of exercise.
|
Age |
Target Heart Rate (HR) Zone (70 - 90%) |
Predicted Maximum HR |
|
20 |
140 - 180 |
200 |
Some prefer the “Karvonen Method” to predict target heart rate zone. It takes into account your resting heart rate and it is considered to be more accurate because it calculates your target heart rate zone based on your heart rate reserve which is the difference between your resting heart rate and your maximum heart rate.
It is calculated as follows in the example:
A 35 year old person with a resting heart rate of 35 beats per minute would calculate their theoretical max. heart rate by subtracting 220 - 35 (age) = 185. Then take 185 - 35 (resting heart rate) = 150. Multiply 150 by 70% or 0.70 (low end of heart rate) OR 90% or .90 (high end of heart rate) = 104 for the low end and 134 for the high end. Then add your resting heart rate of 35 back on to those numbers which would be 104 + 35 = 139 for the 70% zone and a 134 + 35= 169 for the 90% zone. The target heart rate zone for this person would be between 139 to 169. This is the optimal zone for exercising.
How do you define intensity levels for cardiorespiratory training?
Low-to-Moderate
This is an intensity that can be sustained relatively comfortably for a long period of time. This type of exercise typically begins slowly, progresses gradually and usually isn't competitive in nature. The “Breath Sound Check” is a method used to reach this intensity zone, otherwise known as ‘Ventilatory Threshold’. Just when you can start to ‘hear’ your own breathing you are entering the zone of 70% of you maximum heart rate. This is considered the minimum level of intensity to reap the all the benefits of achieving a healthier cardiovascular system.
Vigorous
This is an intensity that is high enough to significantly raise both your heart and breathing rates, and is usually performed for about 20 minutes before fatigue sets in for the average individual. You will feel significantly uncomfortable at first but you will get used to this intensity in time. Trust me! The ‘talk-test’ is a common term used to describe this level of intensity. If you can ‘just barely’ carry on a comfortable conversation without sounding badly out of breath you are right in that 90% of your maximum heart rate zone. Not only do you obtain healthy cardiovascular benefits from this but you will also be starting to train your body to be more efficient in that activity. Be careful though, you can’t be going too easy that your conversation would sound just like you are sitting on the patio with friends! “Anyone ready for a 5 or 10 km race?” “How about a marathon!?” .. I am!
Warming up - An essential part of your fitness training
Suppose you were told that you only had to add an extra 10 to 15 minutes to the beginning of your workout in order to prevent injury and lessen fatigue. Would you do it? If your answer is yes, then you might be surprised to learn that these few minutes are called a warm-up. A warm-up can provide a multitude of beneficial effects on your workout, and in turn, your overall health.
Where to begin
Choose an aerobic activity that utilizes the large muscle groups. For example; slow paced running, cycling, rowing, or fast-paced walking. Your warm-up should be 10 to 15 minutes in duration. An ideal intensity for an aerobic warm-up is to work at a level that produces a small amount of perspiration and increases your breathing rate, but doesn't leave you feeling fatigued.
What does warming up do for your body?
When you begin to exercise your muscles begin contracting and working. To meet the increasing demands for energy and oxygen your heart rate, blood flow, and breathing rate increases. Blood moves faster through your blood vessels and is routed to the working muscles. Your blood temperature rises and oxygen is released more quickly, raising the temperature of the muscles. The rise in temperature increases the elasticity of your muscles and improves joint range of motion. This is what prepares your body for a workout.
Make the time
In order to fully reap the benefits of the time you are spending exercising, you must warm up. Taking those extra few minutes will ensure a better performance from your body and, in turn, will make your workout more efficient, productive and, most importantly, enjoyable.
Cooling down - An essential component to your fitness workout
Similar to warming up before your workout, it is just as important to warm-down or often referred to as 'cool-down'. The primary benefit of cooling down is that it 'flushes' the system and ensures any residual by-products built up or lactic acid that gives you the burning sensation in your muscles during exercise are removed from your muscles. This will allow for a more efficient recovery so you feel better the next day.
How to do it?
You cool down by doing cardio exercise i.e. running, cycling, power walking, rowing etc. for approximately 10 minutes after your workout. The effort level should be at an intensity between 60-70% of you maximum heart rate. The simplest way to guage if you are at this level is if you can hear yourself breathing and is referred to by exercise physiologists as the 'Breath Sound Check'. Of course, a heart rate monitor or pulse check is the most efficient way to measure intensity.
Flexibility
After a workout, stretching your muscles will keep them loose and lessen a shortening and tightening effect that can lead to post-workout aches and pains. It increases blood supply to the muscles and joints which allows for greater nutrient transportation and improves the circulation of blood through the entire body. This all translates to a quicker recovery from the workout.
Flexibility is an important, yet often neglected, component of health-related fitness. As we age our bodies naturally become less flexible and more prone to injury. Stretching helps improve your range of motion which may also slow the degeneration of the joints. With flexibility training, however, we can keep our bodies more limber and youthful.
When is the best time to stretch?
It is recommended to stretch at the end of your workout. Studies have shown it is safer and more effective to stretch muscles that are properly warmed. When the muscles are warmed up it lessens the risk for injury.
How long should you stretch?
To gain maximum benefit to your stretching you should hold each stretch for a minimum of 30 seconds. You should stretch each muscle group three times.
The relationship between flexibility and strength
Studies conducted at South Shore YMCA in Quincy, Mass., by Wayne Wescott, PhD, director of fitness research, revealed an unexpected benefit for those who are engaging in stretching exercises. The study put a group of untrained males and females on a strength training program. One group stretched regularly, and the other did not stretch at all. The results found that the group that stretched experienced a 19% greater strength gain. So....let’s get stretching!
Nutrition - Recovering from your fitness workout - Part one
Training really begins after your workout. The workout breaks down your body, and signals that it has to rebuild and become stronger to meet the demands you have just placed on it. The food you eat provides your body with the ‘building blocks’ to rebuild itself. The water you drink provides the highway to transport the ‘building blocks’ throughout the body. Sleep provides the environment for your body to rebuild itself. Each one of these components is dependent on the other to achieve their goal.
Nutrition
What are the basic building blocks?
1. The Macronutrients:
Protein
Protein is not just an essential nutrient, but the largest component in the body after water, typically representing about 15% of body weight. Most of this protein mass is found in skeletal muscle, which explains the importance of protein to strength training. It also plays an important role in tissue repair, essential hormones and enzymes, and proper immune function.
(Source: http://www.pponline.co.uk/encyc/protein.html)
Protein is composed of carbon, hydrogen, oxygen and amino acids. Non essential amino acids are amino acids your body can produce. Essential amino acids are amino acids that can only be obtained through diet.
There are two types of protein, high quality and low quality (also called incomplete proteins). An example of high quality protein includes eggs, meats, poultry, fish, and dairy products. Low quality proteins are foods that are incomplete or deficient in one or more essential amino acids. An example; beans or grains.
How much is needed?
15% of your diet should be protein.
Fats
Although fats have received a bad reputation for causing weight gain, fat is essential for survival. Fat is essential to the body because it is the most concentrated source of energy, stores vitamins (A, D, E, K, and caroteniods), provides cushioning for the organs, and maintains cell membranes.
There are three main types of fat, they include: saturated fat, unsaturated fat, and trans fat. Saturated fat (found in foods like meat, butter, and cream) and trans fat (found in baked goods, snack foods, fried foods, and margarines) have been shown to increase your risk for heart disease. They can clog your arteries thereby slowing down the flow of your blood and putting more stress on your heart to push blood through your arteries. Replacing saturated and trans fats in your diet with unsaturated fat (found in foods like olive oil, avocados, nuts, and canola oil) has been shown to decrease the risk of developing heart disease.
Source: http://www.mckinley.uiuc.edu/handouts/macronutrients.htm
How much is needed?
30% of your diet should be fat.
Carbohydrates
Carbohydrates can be divided into two categories, simple and complex. Simple carbohydrates are monosaccharides like glucose, fructose, and galactose and disaccharides like maltose, sucrose, lactose. Complex Carbohydrates include glycogen, starches, and fiber. Foods rich in complex carbohydrates tend to be low in fat and sugar and can therefore add bulk to your meals without the overdoing the calories. This is different than foods that contain simple sugars. They offer too much in terms of fat, calories, and lack many essential nutrients.
Fibers are different than starches in that they cannot be broken down by the digestive system, and therefore they provide little or no energy for the body. Fiber has been shown to protect against heart disease and diabetes by lowering cholesterol and glucose levels. Fiber has also been shown to help provide a feeling of fullness, and promote proper bowel function. Some examples of good sources of fiber are bran cereals, okra, butter beans, kidney beans, navy beans, sweet potatoes and pears. The Recommended dietary fiber intake is 14 grams per 1000 calories consumed in a day.
Source: http://www.uhs.kent.edu/nutrition/foodgroups.htm
How much do I need?
55% of your diet should be carbohydrates.
2. The Micronutrients
Vitamins and Minerals
Vitamins and minerals are essential to your health. Although they do not give you energy, they do assist in energy-yielding reactions and promote body growth and development. Vitamins and minerals are vital for human function.
Source: http://www.mckinley.uiuc.edu/handouts/vitamin_minerals.html
What are the food groups and amounts needed to maintain a healthy body?
Eating a well balance diet is important for recovery from a workout, and most importantly enjoying a healthier life. The more variety, the more chance of obtaining the nutrients your body needs.
Fruits and Vegetables Serving size: 4-10 per day
What a suggested serving looks like: A Baseball
Grain Products Serving size: 3-8 per day
What a suggested serving look like: The size of your fist
Meat and Meat Alternatives Serving size: 1-3 per day
What a suggested serving look like for meat, fish and poultry: A deck of cards
What a suggested serving look like peanut butter: A ping pong ball
What a suggested serving look like for beans: A fist
Milk and Milk Alternatives Serving size: 2-4 per day
What a suggested serving look likes for milk : 250ml
What a suggested serving look likes for yogurt: 175ml or small single serve container
What a suggested serving look likes for cheese: Stack of three dice
The Health Canada food guide is a great source of information for more detailed guide to eating healthy. Health Canada food guide (http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html)
Hydration - Recovering from your fitness workout - Part two
Water basics
Water is one of the most essential components of the human body, yet many people do not understand the importance of a well-hydrated body nor how much water is lost during the day. Water plays many roles such as cushioning and protection of your vital organs and aids in digestion. Water regulates the body's temperature, allowing heat to evaporate from the body in the form of sweat. In one hour of exercise, the body can lose more than a liter of water. Water not only composes 75 percent of all muscle tissue and 25 percent of fatty tissue, it also acts within each cell to transport nutrients and dispel waste. What this means to your recovery is water acts as the highway to deliver nutrients throughout your body.
Water Loss
In a dehydrated state your body is unable to cool itself, leading to heat exhaustion and possibly heat stroke. Without an adequate supply of water the body will lack energy and muscles may develop cramps. For regular exercisers, maintaining a constant supply of water in the body is essential to performance. Dehydration leads to muscle fatigue and loss of coordination. Even small amounts of water loss may hinder athletic performance. To prevent dehydration, exercisers must drink before, during, and after the workout.
Fluid balance and replenishment
It is important to drink even before signs of thirst appear. Thirst is a signal that your body is already on the way to dehydration. It is important to drink more than thirst demands and to continue to drink throughout the day. One way to check your hydration level is to check the color of your urine. The color should be light to clear unless you are taking supplements, which will darken the color for several hours after consumption. Water is the best fluid to replenish for all individuals, although sports drinks may replace lost electrolytes after high-intensity exercise exceeding 45 to 90 minutes. And remember - not all fluid has to come from pure water. Other choices include fruits, juices, soups and vegetables. It is easy to prevent dehydration with pure, healthy, refreshing water, so drink up!
Hydration Guidelines
- Drink 500ml of fluid at least one hour before the start of exercise.
- Drink 250ml of fluid every 10 to 15 minutes or so during exercise.
- Drink an additional 250ml of fluid within 30 minutes after exercising.
- Drink 500ml of fluid for every pound of body weight lost after exercise.
- Both caffeine and alcohol can have a diuretic effect, so be sure to compensate for this additional water loss.
(Source: ACE, American council of exercise)
Sleep - Recovering from your fitness workout - Part three
Sleep is one of the most important factors in fitness training and often overlooked. When involved in resistance activities, weekend warriors and high performance athletes often look to change the amount of weight they lift or number of reps they perform during their workouts to gain a new level of fitness. What many of them don't realize is that the muscle adaptation, or growth they are looking for, is actually occurring during periods of sleep. The workout breaks down your muscle cells in your body. Essentially what your workout is doing is signaling to your body that you want and need it to adapt and change. Sleep provides a perfect opportunity where your body adapts and changes to meet the demands you have place on it during a workout. It only makes sense too, as your body has nothing else to worry about and can just repair, adapt, and grow. If you do not get adequate sleep then your body cannot recover and adapt properly.
Sleep is essential for a person’s health and well-being, according to the National Sleep Foundation (NSF). Yet millions of people do not get enough sleep and many suffer from lack of sleep. For example, surveys conducted by the NSF (1999-2004) reveal that at least 40 million Americans suffer from over 70 different sleep disorders and 60 percent of adults report having sleep problems a few nights a week or more. Most of those with these problems go undiagnosed and untreated. In addition, more than 40 percent of adults experience daytime sleepiness severe enough to interfere with their daily activities at least a few days each month - with 20 percent reporting problem sleepiness a few days a week or more. Furthermore, 69 percent of children experience one or more sleep problems a few nights or more during a week.
Tips for a better night sleep
Watch your caffeine intake
Studies show that consuming caffeine up to 8 hours before bed can affect your sleep. Keep in mind that caffeine is not only coffee and tea beverages; it is also in colas and chocolate.
Write lists
Overwhelmed by the endless things you have to do in your life? Write some lists to alleviate the worry of forgetting an important task. Taking some time in the beginning of your week to make a list can help you to feel like you have more control of your life. Place a pad and paper by your bed to write down those tasks you remember in the middle of the night too!
Stop watching TV
Studies show that watching TV before bed can impede on a good nights' sleep. Try listening to music without lyrics and reading a book instead.
Alcohol consumption
Consuming alcohol may seem like a great way to unwind from your busy day. But, unfortunately, alcohol impedes on your body to reach REM sleep which is the deepest and most crucial zone in your sleep rhythm.
Hot bath or shower
The ritual of a hot bath or shower at night can help alleviate stress. It can help wash away the stress of the day. Try some lavender scented products to help relax your body and mind.
Ten deep breaths
Taking time to take deep belly breaths and focus your mind just on your breathing can help alleviate stress. Our lives are full of so much distractions and stress, taking time to clear your mind and focus on one thing is a great way to alleviate stress. A great tip on how to ensure you are belly breathing is placing one hand on your stomach. When you are inhaling make sure your hand is moving outward.