Category Archives: Workout Wednesday

Batter Up!

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Play Ball!  Tips for the Weekend Baseball Warrior

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You are just a forkful and water bottle away from boosting your baseball performance! Smart food choices and proper hydration can enhance reaction time, focus and stamina to give a competitive edge on the field. Although baseball is not a sport of continuous activity, the games are long so a smart nutrition plan will help you mentally and physically stay in the game. Here’s a game plan on how to eat for energy and hydrate for high performance.

Pre-Game Meals

Three to four hours before the game, eat a balanced meal. A good rule of thumb is to have one-fourth of the plate filled with whole grains such as whole-grain bread, pasta or brown rice; one-fourth of the plate consisting of lean protein such as eggs, fish, beans or chicken; and the last half of the plate featuring colorful produce. Keep meals on the healthy side since high-fat meals, such as fried chicken or a cheeseburger and fries, can lead to feeling weighed down and sluggish. Some good examples of pre-game meals include:

  • Whole-grain toast with a vegetable omelet and chopped fresh fruit.
  • Oatmeal (made with low-fat milk) with almonds and a banana.
  • A grilled barbecue chicken sandwich on a whole-grain bun sandwich served with a spinach salad.

Then, between 30 minutes to one hour before the game, eat a piece of fruit such as a banana, apple, orange or grapes.

Drink Plenty of Fluids

Water is the most important nutrient for baseball players. Not staying properly hydrated can lead to muscle cramps, joint pain, fatigue, headaches, slow reaction time and decreased concentration. These are general guidelines to help you get started, so adjust for any personal needs:

  • 2 hours before the game, drink at least 16 ounces of water.
  • 15 minutes before the game, have another 8 ounces of water.

Once the game starts, stay well-hydrated by drinking about 4 to 8 ounces of fluid every 15 minutes. Don’t rely on thirst to alert you about when you should drink more — when you feel thirsty, dehydration is already setting in. Instead, use sports bottles with ounces clearly marked to keep the right hydration pace through the game. Start with water, but then — after about 1 hour of playing and sweating — switch to a sports drink. Sports drinks provide electrolytes, such as sodium, that are lost in sweat and also carbohydrates to replenish muscle energy.

Pitchers and catchers will typically need to drink more fluids than other position players since catchers wear heavy equipment and pitchers are in continuous movement.

Post-Game Recovery Plan

Within roughly 30 minutes after the game, eat a snack containing protein and carbohydrate. This combination will help repair muscles and replenish energy stores. Some good post-game snacks include: a half of a peanut butter sandwich on whole-grain bread with low-fat chocolate milk; a smoothie with low-fat milk or yogurt and frozen fruit; and string cheese and an apple.

Don’t forget about post-game fluids. To see how much you need, weigh yourself before and after games. For every one pound of weight lost, drink 16 to 24 ounces of water. Losing weight after a game is not a good thing since this is a sign of dehydration. Make it a priority to increase the amount of fluid consumed during future games.

http://www.eatright.org/resource/fitness/sports-and-performance/team-sports/play-ball-tips-for-the-weekend-baseball-warrior

Cirque Indy – A New Kind of Work-out

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FLIP OUT

http://www.indianapolismonthly.com/news-opinion/nine-indy-workout-hotspots/

Difficulty: Easy  (upper arms, core)

The entrance to Cirque Indy, located amid warehouses just off Mass Ave, would be nearly impossible to find if the owner hadn’t painted the door with vertical red and white stripes. And when you do spot the place, it feels like you need a password to get in. But just swing the door open to uncover a cavernous space with five lengths of shimmery fabric, a hoop, and a trapeze hanging from the ceiling. The AERIAL SILKS INTRO/BEGINNER of just a few people starts out with stretching and some Pilates, and then moves on to what you’re really there for: the circus stuff. You’ll get your own silk (actually a super-strong nylon-cotton blend) and learn to weave it artfully around your arms, all the better for lifting yourself into various positions, like “legs straight out in front of you” or “legs bent like a dancer’s.” Then owner/instructor Mary Brumbaugh, who opened her studio in 2012, will knot your silk so you can stand on it, sit, or do cool poses. Moves like the Coffin—lying down, back straight as a plank, stretching the silk as wide as possible—involve wrapping parts of your body with the silk to help maintain balance. But don’t worry; you’re never more than a few feet off of the mat-covered floor, at least in the intro class. You will, however, notice slightly throbbing triceps for the next few days. $20 per class. 617 N. Fulton St., 317-509-0086

What To Wear: Something close-fitting, so it doesn’t get caught in the silks as you wind them around your body. 

Good to Know: Arrive in your workout gear—there’s just a single bathroom for changing. 

 

 

Bye-Bye to 100 Calories!

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Ways to Burn 100 Calories

Here are just a few ways you can burn about 100 calories. Again, the exact amount of calories you burn will vary depending on your weight and the intensity at which you do the activity.

Research Saves Lives!

In 10 minutes

  • Jump rope continuously
  • Play a quick game of racquetball
  • Swim laps without stopping
  • Play a short tennis game (singles)
  • Ski down that black diamond run
  • Shovel snow

 In 15 minutes

  • Tread water
  • Lift weights continuously
  • Enjoy a short aerobics class
  • Walk uphill Paint a small room—or part of a big one!
  • Clean a gutter

 In 20 minutes

  • Rake leaves
  • Wash and wax the station wagon or SUV
  • Walk briskly through the mall
  • Take a leisurely bike ride
  • Adopt a highway and volunteer to pick up trash

In 30 minutes

  • Slow dance or ballroom dance continuously
  • Put up holiday lights outside the house
  • Push your child in a stroller
  • Take the dog for a walk

– See more at: http://www.diabetes.org/food-and-fitness/fitness/types-of-activity/ways-to-burn-100-calories.html#sthash.anG5xPht.dpuf

These 5 Moves Will Make You Look Flat-Bellied from Every Angle

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crazy-core-pinterest_0Your core is about so much more than just your abdominal muscles. It comprises the main abdominal muscle (rectus abdominus, a.k.a. the “six pack” muscle) that allows you torso flexion, or what happens when you sit up from lying down or bend over. Then there’s your internal and external obliques, which are responsible for torso flexion in conjunction with rotation; this happens when you sit up and simultaneously twist to one side—like when you wake up and reach for the snooze button. Your transverse abdominus muscle is responsible for pulling your belly in towards your spine to create a contracted, flat tummy. If you knew someone was going to punch you in the belly, you’d brace your core to prepare—that’s your TVA! And there are many other muscles that work together with all of the ones I just mentioned to stabilize your pelvis and spine.

That’s why a boring old “ab” workout just won’t cut it. This workout, on the other hand, hits your abs and core from a 360-degree approach to make sure all of your glorious muscles get some love.

The Workout: Perform the following five exercises in a row with no rest between sets. Then, rest one minute and complete the exercises again. Rest two minutes and complete the exercises one more time for a total of three sets.

This Workout Is Your Secret Weapon Against Holiday Stress

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the-holiday-stress-busting-workout-sliderFeeling more Bad Santa than Buddy the Elf? Restore some peace with this balancing yoga sequence –

Research shows that right now—yes, just as you’re reading this article—your brain’s mood-stabilizing serotonin is dipping. In less scientific terms, you’re one spilled latte away from going Grinch mode on everyone from your nana to Salvation Army Santas.That’s why we’re rolling out the yoga mat. If you’re convinced that pretzel twists just aren’t your jam, now’s the time to give it another go: A slew of studies confirms this mindful movement is linked to lower levels of cortisol and higher amounts of serotonin and the relaxant GABA, which may slash stress, anxiety, fatigue, even depression. “Yoga is active relaxation, which allows us to develop presence and take responsibility for the way we feel,” says yoga instructor and Yogalosophy author Mandy Ingber, who designed the spirit-lifting routine here. “By moving with your breath, you move pent-up energy throughout your whole body, and with that, we can change our mood.” Consider this your instant fix whenever you’re feeling off.

The workout: The sequence begins with a breathing exercise to restore the central nervous system, then flows through three active stretches. Alternate between the second and third poses two or three times, then finish with the last pose. Do the routine at least three times a week.

Now say it with us: Namastay calm.

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Cool Running: 6 Ways to Keep Warm When Jogging in the Fall

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Young woman running outdoors on a cold winter day

If you maintain a regular jogging routine, the cool weather of fall and winter can be challenging. Cold air makes it less comfortable to run outdoors but you don’t want to let it keep you from exercising outside altogether. Here are 6 ways to keep warm when jogging in the fall and even into the winter:

1. Warm up inside. Before you head out into the cold, warm up indoors. Stretch, run in place, and do jumping jacks. Warming up will decrease the likelihood of injury from cold muscles. When your muscles are warm, they are more flexible which helps prevent cold weather injuries. When you feel warm and ready, head outside.

2. Get cold weather gear. Head down to the athletic store and stock up on warm weather running gear like thicker socks, moisture wicking under layers, a hat, gloves, and outer layer gear that’s designed for cold weather.

3. Get hand and feet warmers. Most sportswear stores sell packets that will heat up for a short period of time that you can place in your gloves, pockets or even your running shoes . When it’s cold out, your extremities will be the first thing that feels cold as your body tries to conserve heat so keeping your hands and feet warm is essential to cold weather preparedness.

4. Run at the warmest time of the day. If you’re the type of person who tends to run first thing in the morning or at night when it’s coldest, consider switching to a daytime run. It tends to be warmest outside mid-day. Try running at lunch, at least until it warms up outside.

5.  Cover your skin. When you’re dressing yourself to run outside, make sure you cover as much of your skin as possible. This will help keep your body warm as you expose yourself to the elements.

6. Mentally prepare yourself. Finally, it’s helpful to psyche yourself up to run in the cold. Listen to uplifting, energetic music. Repeat a mantra. Whatever you need to do to get yourself into a good mental place to run- do it. Then, get running!

Finally, don’t forget to hydrate- even if you aren’t sweating. Also, use your best judgment and don’t run when it’s too cold- that is, if it’s cold enough that it might be unsafe to run. Remember to consult with your primary care physician before starting an exercise program.

Breast Cancer and Exercise – The Benefits

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woman runningWhat is the relationship between physical activity and breast cancer risk?

The relationship between physical activity and breast cancer incidence has been extensively studied, with over 60 studies published in North America, Europe, Asia, and Australia. Most studies indicate that physically active women have a lower risk of developing breast cancer than inactive women; however, the amount of risk reduction achieved through physical activity varies widely (between 20 to 80 percent) (6, 7). Although most evidence suggests that physical activity reduces breast cancer risk in both premenopausal and postmenopausal women (6), high levels of moderate and vigorous physical activity during adolescence may be especially protective. Although a lifetime of regular, vigorous activity is thought to be of greatest benefit, women who increase their physical activity after menopause may also experience a reduced risk compared with inactive women. A number of studies also suggest that the effect of physical activity may be different across levels of BMI, with the greatest benefit seen in women in the normal weight range (generally a BMI under 25 kg/m-squared) in some studies. Existing evidence shows a decreasing risk of breast cancer as the frequency and duration of physical activity increase. Most studies suggest that 30 to 60 minutes per day of moderate- to high-intensity physical activity is associated with a reduction in breast cancer risk (4, 6).

Researchers have proposed several biological mechanisms to explain the relationship between physical activity and breast cancer development. Physical activity may prevent tumor development by lowering hormone levels, particularly in premenopausal women; lowering levels of insulin and insulin-like growth factor I (IGF-I), improving the immune response; and assisting with weight maintenance to avoid a high body mass and excess body fat (7).