DRUMMING AND DRUM CIRCLES

“I personally believe we are hardwired for music and that playing the drums provides and extraordinary opportunity to unite mind and body.” Barry Bittman, MD, Neurologist and CEO of the Yahama Music and Wellness Institute; and Medical Director and CEO of the Mind Body Wellness Center in Meadville, PA

“The drum is the heartbeat of our people. The drum is held in such high regard, we treat it as another human being.”
Lance Allrunner, director of Native American Tobacco Education at the Native American Cancer Research Corporation in Denver

“In African communities, the drum is played as a way to bring the community together. Celebration and ceremony are centered around the drum.”
Fara Tolno and Scott Griffiths, Co-Owners of Project Drum, Boulder, Colorado

“Musical expression and drum circles are important tool for personal development and building community. Through the drum, we discover the song and rhythm of our heart.”
Jon Crowder, Owner and founder of Peak Rhythms, Inc., Boulder, CO

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It is time to dust off those old bongo drums from the beatnik ‘50’s, download some Gene Krupa to our iPod, and ponder why we once loved Ringo Starr. The simple act of people drumming together is on the rise in schools, hospitals, nursing homes—sometimes led by certified drumming facilitators, other times spontaneously among people who just want to make music together.

Drumming is a primal compulsion. Whether it is done with the fingers when nervous or when tapping out a beat on the radio, drumming is a natural human impulse and one that is growing in popularity among all age groups and abilities. “From the first time I participated in a drum circle, I recognized something profoundly moving about the experience,” says Neurologist Barry Bittman, MD.

The current popularity of drumming and participation in drum circles seem to be driven by a human need to reconnect with the beat and vibrations of life. “Drumming is in every culture,” explains Fara Tolno of Project Drum, a native of Guinea West Africa. “We are all related somehow. People are trying to reconnect with their roots.”

Drumming is also one of those rare physical activities that can have both profound and subtle effects on the entire person. Research being performed by Dr. Bittman is demonstrating the benefits of recreational music making on the drum, including:

*Improved aerobic and cardiovascular system
*Strengthened immune system
*Improved mood and reduced burnout from workers under stress
*Reverse the ravages of stress at the cellular level
*Reduction of anxiety, depression, and feelings of loneliness

“Our preliminary testing of aerobic protocols, for example, found that by just using hand drums and moving to the beat that people burned a substantial number of calories--averaging 270.4 calories in a half-hour—with a much lower perceived exertion,” says Dr. Bittman.

In other words, people were having so much fun playing on a drum that they did not feel that they were exercising. By engaging both mind and body in the production of music, the entire activity was fun and exhilarating, not tedious. “People who cannot move to the music can play at their own pace; those who are not ambulatory can just drum,” explains Dr. Bittman. “All the participants in the preliminary research were laughing and smiling and no one stopped to rest. This is the key—connect people to music physically and mentally and the results are positive.”

One of protocols for aerobic drumming being tested by Dr. Bittman is a program called “FitRhythms, ” developed by musician Paulo Mattioli. Mattioli earned a US grant at the University of California, San Diego for a research paper on the connection between the African languages and musical communication through drumming. “Language mediates how we understand our world. Many African languages are tonal, more musical,” says Mattioli. “The music made by drumming is a vehicle for communicating.”

“FitRhythms” is offered nationwide as a group fitness class, combining live drumming and dance into an exhilarating one-hour workout. Participants play lightweight drums, shakers, and tambourines along with the music. “This class is different in that it guides the class through improvised movement patterns,” says Gina Fontaine, a “FitRhythms” instructor at the Denver Athletic Club in downtown Denver. “Participants get to move the way they want to, which is very different for those used to following choreography. Therefore, anyone can participate regardless of age, ability, or fitness level.” According to Fontaine, people have fun and the fun is contagious. “Participants connect with one another more than in a traditional group exercise class. Often you forget you are exercising.”

It is also easy to forget that “fitness” is more than treadmills and weightlifting; it is also about mental, emotional and spiritual health, those aspects of the whole person commonly referred to as “wellness.” Stress is a major concern among medical researchers because it is often at the root of complaints that impact wellness such as heart disease, high blood pressure, frequent colds and headaches, depression, and poor immune function.

Medically, the release of stress from the body and the subsequent increased activity of the immune system are documented. Dr. Bittman’s research (through the Health Rhythms™ music and therapy division of Remo, Inc. drum company) is showing a profound change in stress response after people participate in recreational music-making programs. “The DNA switches that are turned on with stress can be reversed with creative musical expression.” In other words, by doing something as simple as drumming, biological benefits occur at the cellular level. This is huge.

“The drum is healing to people,” says Lance Allrunner, a member of the Cheyenne, Comanche, and Kiowa nations. “Just being in a ceremony where there is drumming changes the heart and mind and makes you feel better.” This connection between the human pulse and that of nature—manifested by rhythmically beating a drum with the hands--is a recurring theme not only among indigenous peoples but also others who find themselves drawn to drumming and drum circles.

Schools are finding that drums and drumming are good tools in helping the children not only connect to each other but to also connect to their own brains. “By using both hands together on the drum, the right and left sides of the brain are being used simultaneously,” explains Fara Tolno of Project Drum. “This helps children focus, function, and learn at a much higher level.” The neighbors may not like the morning drumming before school but the research is bearing out the benefits.

Emily Martin has been a teacher for over 30 years, currently working as the choir and drama director for Louisville Middle School. She took classes from Project Drum and decided to in turn teach it to her kids at school. “I cannot think of a more deeply effective way for kids of America to experience other cultures than to do the music of that culture,” says Martin. “Drumming combines body, mind, and spirit and it is absolutely mesmerizing for the kids and for anyone who is watching.”

Jon Crowder, founder and owner of Peak Rhythms, Inc., uses a variety of drums from many cultures (Native American, African, Caribbean, South American, Asian, Celtic) in his one-hour drumming programs. His company embraces the theme of unity through diversity and works with schools, drug and alcohol rehabilitation centers, hospitals, and corporations. “What we hear back from participants over and over is that they felt connected—not only to themselves but to others through the process of drumming.”

Many coming to a drumming experience for the first time will protest that they have no musical ability or sense of rhythm. “You have a heartbeat, don’t you?” Crowder will ask. “If you have a heartbeat, you have rhythm. After all, music is not just for professionals—everybody can make music. It’s not only a lot of fun but also one of the most powerful and effective ways that I know to uplift and unite people.”

RESOURCES:

*To find open drum circles (not facilitated):
Colorado Drum Circles, DarkWaters.org/drumming/
circles groups.yahoo.com/group/DrummingSpirit/  

*For information on organizing a drumming event:
Project Drum, ProjectDrum.com, 303-800-6052
Peak Rhythms, Inc, PeakRhythms.com, 303-499-0520
Denver Indian Center, DenverIndianCenter.org, 303-936-2688

*For more detailed information on drumming research:
Yamaha Institute, YamahaInstitute.org
Mind Body Wellness Center, Meadville, PA, mind-body.org
Clem Burke Drumming Project, Clemburkedrummingproject.com
Remo, Inc. Remo.com. (“Health Rhythms”)

*For anyone interested in FitRhythms:
Fit Rhythms, Fitrythems.com, 760-632-0306
Locally, contact Gina Fontaine, Yoginigina@Gmail.com

REBOUNDING

Weightlessness. Flying. Sailing unencumbered through the air. Humans love the feeling of floating free. Astronauts do it in space. Here on earth we become airborne via ramps, springboards, diving boards, rebounders, and trampolines.

“Trampoline” is the anglicized (and trademarked) derivative of the Spanish word for diving board, “el trampolin.” Its inventor, George Nissen, was a high school and NCAA gymnast at the University of Iowa in the 1930’s. The safety netting that was strung beneath circus performers inspired Nissen and his coach, Larry Griswold, to create something that would help with tumbling.

By bolting together an iron frame and putting grommets around a piece of canvas, they were able to attach the canvas to the frame with springs. By 1933, Nissen and his friends had perfected the design so they tried it out at the YMCA summer camp. The kids went wild for it. The rest, as they say, is history.

And then—except for gymnastics and springboard diving training--trampolines seemed to disappear from the public eye. Good news—they are back, not only as a competitive summer Olympic event in 2000, but also as a fun and safe way to exercise. Personal rebounders are available for home and office use as an effective exercise tool. Bad news—manufacturers have been selling and promoting a less safe version as a backyard toy.

According to Michael Brook, owner of New Dimensions in Health in Utah, the 1971 Colorado State Trampoline Champion, former member of the Great American High Diving Team, and a retired professional freestyle snow skier in the aerial acrobatic event, "The non-somersaulting benefits of Trampoline are one of the best kept secrets in the world. Rebounding will exercise and strengthen every muscle, organ, and cell in your body. Trampoline is not only fun but will enhance overall coordination, strength, flexibility, timing and balance."

In 1980, a NASA study on rebounding published in the Journal of Applied Physiology [49(5): 881-887, 1980] stated, "Rebound exercise is the most efficient, effective form of exercise yet devised by man." This is because of an increase in “G-Force,” or gravitational force.

Exercise in general is good for our health because it puts a positive stress onto the muscles and cells of the body forcing them to adapt, which in turn makes them (and us) stronger and healthier. “All exercise works against the gravitational pull of the earth,” explains Brook. “By accelerating and decelerating in a vertical line while bouncing, the G-force that is created when the feet strike the mat is increased according to the height of the bounce. The G-force can be two to three times more than when standing still, which in turn forces every cell in the body to ‘lift’ more weight.”

The weight of a 200-pound person bouncing on a trampoline doubles at the point of impact to 400-pounds, while at the top of the bounce the force is zero. The body reacts to this force like extra ‘weight’ as the cells actually become stronger. This allows more oxygen uptake by individual cells, which in turn improves overall organ function.

NASA found that rebounding was 68% more efficient than a treadmill because the G-force created by jumping overwhelmingly increased the oxygen absorption in the body.

“This alternating weightlessness and multiplied gravity produces a pumping action which pulls out waste products from the cells, and forces into them oxygen and nutrients from the bloodstream,” explains Don Bennett, Natural Hygiene Educator and Disease Avoidance Specialist (Health101.org). Even the small rebounders used for personal exercise have this effect.

Why is this important? Because of the role of oxygen in the health of our cells. Molecular biologist, Stephen Levine, Ph.D. and cell biologist, Paris M. Kidd, Ph.D. explain in their book, Antioxidant Adaptation, "Oxygen plays a pivotal role in the proper functioning of the immune system. We can look at oxygen deficiency as the single greatest cause of all diseases."

NASA also discovered that rebounding was helpful in rebuilding the bone and muscle lost by astronauts due to extended weightlessness.

For us earth-bound humans, this is good news indeed. Rebound exercise is lauded and recommended by physicians, exercise researchers and specialists worldwide. One reason is that it can be performed in the home or office. Because bouncing is a fun and efficient way to accomplish cardiovascular exercise, people tend to enjoy, rather than evade, a workout.
In general, health benefits sited by bouncing on a trampoline, or mini-trampoline/rebounder include improvements in:

*Balance and coordination
*Rhythm
*Cardiovascular fitness
*Bone density
*Lymphatic circulation
*Caloric expenditure
*Organ function
*Bladder control
*Stimulation of the lymphatic system (our body’s garbage disposal system)

Also, the small rebounders are low-impact. “This is because the small rebounders manufactured today are designed for the downward push of the legs rather than for achieving height,” explains American Council on Exercise continuing education coordinator, Jessica Matthews. “This makes a rebounder not only good for cardiovascular conditioning but also very joint-friendly.” Where large, competition trampolines are contraindicated for those with instability in the hips, ankles and knees, the small rebounders fill the exercise bill nicely for ambulatory people in most age groups and ability levels.

Bouncing on a quality rebounder, even for just ten minutes a day, is all it takes to get your body headed in a healthier direction. In his book, Jump for Joy, James R. White, Ph.D. states, "Rebounding is the closest thing to the fountain of youth that science has found.” People who have been sedentary can start with a simple “health bounce,” which is just standing on the rebounder and gently moving up and down with the feet remaining on the mat. As fitness improves, add more time and, finally, more action: jumping jacks, The Twist, and many other fun dance moves.
“How do I know what to buy?”

“If you buy a rebounder made from quality materials, the surface will have more stability and will not stretch,” says Matthews. She encourages shoppers to read reviews and look closely at the warranty details and refund policy. Also, some have weight limits on rebounders designed for home use and have time limits on replacement parts.

At the website “Rebounders Reviewed” (Reboundersreviewed.com) at least six different brands are compared and discussed regarding springs, mats, frames, and covers. This company also looks at wobble, feet stability, and how much jarring is inflicted on the body, which can create back pain and joint pain. (Videos of these comparisons are available on the website.)

Basically, you will get what you pay for. A $30.00 rebounder will be made from inexpensive materials that may allow the feet to pronate with each contact on the mat, a mat that will stretch out in a year or two. Repeated pronation of the feet—especially with the added G-force of bouncing--can create or exacerbate back, ankle, and knee problems. Quality materials will make the difference between a good, safe experience that will keep you jumping and one that will send your rebounder to a garage sale and you to the doctor.

Now, about those backyard jumpers and trampolines that roll out of the garage and onto the lawn every summer.

Statistically, these are not a good or a safe investment, regardless of the health benefits of jumping, UNLESS everyone strictly follows these three rules to the letter:

1. No double jumping—only one person jumping at a time.
2. No flips or somersaults.
3. Supervision at all times.

“90% of injuries on trampolines are from backyard trampolines and 60% of those injuries are from falling off. Many of those people are now paraplegics,” warns Marc Rabinoff, Ed.D., Professor, Human Performance and Sport Department at Metropolitan State College of Denver, who has been a voting member of the American Society for Testing Materials (ASTM) since 1995. ASTM establishes safety standards for backyard trampolines. As a Board Certified Forensics Examiner, he has been retained in over 300 cases in litigation where equipment failures have injured people. Many of these cases involved backyard trampolines.

“Parents are being led to believe that if they put up an enclosure that they are installing a safety net. Unfortunately, this is just a false sense of security.” Rabinoff explains that, while the enclosures have dramatically reduced the fall off injuries, the incidence of closed head injuries—from people crashing into each other as they bounce on the mat together—have increased dramatically. “Even with an enclosure, the three rules listed above still apply,” urges Rabinoff. “This equipment—even with the enclosure-- is not a playpen.”

Anyone who wants to learn how to trampoline or who wants to experience the joy of jumping, should contact a gymnastics school where there is proper equipment, instruction and supervision.

SIDE BOX

Qualities of a Good Rebounder

Chassis integrity: A one-piece steel frame will provide the rigidity and support for 20 or more years of use, which makes the $300-$500.00 rebounder affordable in the long run. Avoid hand-welded frames. Computerized welding is the best and safest.

Springs: Should be made of top-quality USA grade steel. One of the best- reviewed rebounders, for example, is the “Cellerciser.” They offer a unique triple-tiered spring made of high-carbon steel wire that adjusts to body weight.

Mat: Should be made of space-age quality polypropylene fiber that is tested under many tons of pressure. When bouncing, the user should feel balanced and supported no matter how or where they land on the mat. The stitching should be four-ply polyester thread.

Legs: Avoid the screw-in variety. The best are a pop-in design secured with piano wire.

RESOURCES

“Rebound Exercise: The Ultimate Exercise for the New Millennium,” Albert Carter, AuthorHouse, 2005, $18.49

“Antioxidant Adaptation: Its Role in Free Radical Pathology,” Stephen A. Levine and Parris M. Kidd, Allergy Research Group, 1994, available new and used from Amazon.com and Alibris.com

“Jump for Joy, The Rebounding Exercise Book,” James R. White, Ph.D., UCSD Press, 1981, available used from Amazon.com and Alibris.com

PURCHASE

Rebounders Reviewed, Reboundersreviewed.com, 1-877-800-8678

American Institute of Reboundology, HealthBounce.com, 1-888-464-JUMP (5867)

“High Performance Techniques for Trampoline Safety,” (video/DVD) Michael Brook, HighPerform.com,
Email: trampolinesafetydvd@gmail.com
 

YOU’RE NEVER TOO OLD

“If you are going to get old, you might as well get as old as you can get in style.” This is the personal motto of Carol Peterson, 68, who is participating in her fourth “Tri For The Cure” triathlon this year. In addition to training for the swimming, biking, and running this event requires, she also has climbed all but eight of Colorado’s 14-ers and skis the in the Nastar races as part of the Over-The-Hill Gang’s annual “Galactic Ski Championships” at Copper Mountain.

Peterson is one of many seniors who decided that it was never too late to get out there and try new things. “Younger adults can get discouraged when they try competing in something for the first time,” says Peterson. “But over age 60, you are with people who are supportive and encouraging—it is a whole different attitude.”

Marcia Anziano grew up in a time when girls were not expected to do much in the way of athletics. Her mother was afraid of the water and, as a consequence, so was she. But while watching her daughter swim, Anziano was asked to join a triathlon training group with some other parents. So, at age 49, Anziano learned to swim. Today at 64 she is not just doing laps--she is swimming with a vengeance, winning medals at the US Masters Championships and open water events for the past nine years. She was the Masters Swimming coach at DU and the Colorado Athletic Club- Inverness (now just at Inverness) for the past four years. Next for Anziano? “I am part of a relay of six people—most of whom are in there 40’s—who will each swim an hour at a time across the English Channel this summer.”

Anziano’s experience is encouraging for so many people who have trepidations about getting in the water. “I encourage people to learn to swim and to get instruction in order to learn correctly,” suggests Anziano. “Unlike running, you can swim forever and it is great for your body.”

Conclusion: You are never too old to get busy doing something new.

For the human body, exercise is not a sometime thing--there is no age where we are off the hook when it comes to the need for physical activity. It is no surprise that our bodies change as we age. Joints stiffen, our heart and lung capacities reduce, and metabolism slows. But until Last Rites are performed, you can still participate in physical activities that enhance the quality of your life. Anyone who wants to enjoy independence and more vibrant health can find plenty to do regardless of perceived abilities or actual limitations.

The medical community encourages seniors to engage in resistance training twice a week to improve and maintain strength, flexibility, bone density, and balance. Cardiovascular exercise once a week, especially activities like walking, swimming and bicycling--are recommended because these are not only good for the whole body but also gentler on joints.

Then there are the things we have tucked away in our hearts that, perhaps, went unfulfilled from decades ago, or activities we used to do way back when. Activities that are beyond the norm--things that you always wanted to try and never had time--or were too afraid--to try; activities that you were told were not “proper” for girls or “appropriate” for boys. What about yoga, martial arts, or dancing? How many girls and boys always wanted to play drums like “Cubby and Karen” on the original Mickey Mouse Club?

You are never too old to reach out for a hidden heart’s desire, try something new, or rekindle and old passion. Here are some folks who did just that.

Martial Arts and Self Defense

Many tai chi programs that specialize in senior participation modify the exercises so that they can be performed while seated or while standing and holding onto a chair.

Cherie Stackhouse, 80, got into tai chi last August just to see if it could help with her osteoarthritis. “At first I thought it was too mentally stressful because of all the moves I had to learn but after three sessions I was hooked,” says Stackhouse. She noticed that the tai chi helped with both the pain of arthritis and with her balance. “You have to stick with it because it does get easier. I feel more relaxed and stronger.”

People who remain active and exercise regularly often have fewer physical problems, particularly with muscle strength, cardiovascular fitness, and balance. Tom Rauch, 77, has been active with basketball, jogging, aerobics’ classes, and now tai chi. “I have a family history of heart disease and high blood pressure so I have always been active to combat that,” says Rauch. He had heard about tai chi classes at Shalom Park—conducted by the City of Aurora’s Parks and Recreation--and his wife encouraged him to try. “I am in my fifth month of twice a week. It is relaxing and helps us relax and breathe properly. I love it.”

Self-defense is important for everyone, seniors being one of the most vulnerable to potential assault. The latest martial arts technique to develop was recently cited in AARP Magazine, “cane fighting.” The defensive use of walking sticks and canes (adapted from stick fighting) is starting to be offered around the country, along with exercise and rehabilitation programs using the cane as a tool.

Loretta Milburn of Lyons, 71, took the cane fighting self-defense class last fall in Loveland. “I just thought it was a cool idea,” says Milburn who only uses a cane on occasion. “It was good for balance, strength, reaction time, reflexes, and hand-eye coordination.” Martial arts instructor, Hal Gustin in Parker, points out, “Self-esteem builds when you understand that, since anyone can take a cane anywhere, you can use a cane as a valuable tool for stretching, resistance training, and self defense.”

Dancing

Dancing--whether it is ballroom, Latin, square, jazz, country western, or tap—is great for the heart, lungs, and bones. Dancing promotes good balance, coordination, and elevates the mood and is one of the best activities over all for both fitness and fun.

A recent University of Miami/Humana sponsored program designed to test for improvements in balance and coordination through rhythmic, guided movement was conducted over the past 12 weeks at Holly Creek Retirement Community, Centennial.

The participants stood on a pad that was hooked up to a computer video. The object was to move with the direction of the arrows. By moving to the computer instructions while standing on a sensor pad, the researchers could evaluate improvements in gait, endurance, balance, and coordination. Rose Marie Labriola, 80, never danced much before this program. “I had so much fun I may keep it up,” said Labriola. “ My balance was OK but now I am much surer of myself.” Paul Youngren, 84, who had never done any kind of dancing, concurs. “It is good exercise for the mind as well because you have to concentrate and use quick reactions.”

Anna Harper, 88, has been tap dancing since she was seven years old. She got started when a dance teacher came to her class and offered lessons for 25-cents. “That was a lot of money in those days but my mother said “yes’ and I have been dancing ever since.” To this day she taps once a week for an hour, traveling by bus to a private studio in Littleton to practice her art with choreographer/director, Jane Borg Chilson. “It is a great way to exercise and it is FUN,” says Harper. Her enthusiasm is infectious—her two college-attending granddaughters just took up tap dancing and one of her three daughters performs in Community Theater, tapping when necessary.

Yoga

Yoga has evolved in many classes for seniors to include exercises and moves from a chair or wheelchair. Instructors for these classes are trained to modify poses for those who have limited mobility. Research at the Johns Hopkins Arthritis Center confirm that modified yoga brings similar benefits to the participant as regular yoga, with improved muscle mass and joint stability, as well as diminished pain and stiffness.

“I always thought that yoga was a young person’s activity,” said Jimi Halstead, 79. “Now I do it twice a week.” She has noted that she feels more agile. “I love the camaraderie and support. You have to keep going, keep lubricated,” advises Halstead. “Yoga benefits just about everybody.”

Drumming

Drumming circles are becoming popular for all age groups, even seniors. Drumming can be performed while sitting so people with difficulty being ambulatory can have an enjoyable and uplifting time creating music while getting in some very good exercise. And, for those who are not ambulatory, this is a superior way to improve overall health, relieve stress, and create social bonds.

Not only is drumming fun, but also it has many other benefits:
-Improves circulation in the hands and body
-Loosens stiff joints in the shoulders, arms and wrists ?
-Stimulates the mind, giving a true sense of self worth and importance

Research conducted in 2002 and 2003 by the Institutional Review Board for Human Studies of Meadville Medical Center concluded that Recreational Music Making (RMM) had more favorable effects than antidepressants and mood stabilizing drugs.

Dick Bailey, 84, and resident of The Lodge at Balfour in Louisville, has been drumming with the Balfour Drumming Circle for three years. His joy from this experience is palpable. “We have such fun together making music, something many of us had not experienced for many years,” says Bailey. One of the key benefits of drumming, especially for seniors, is the mental discipline involved. “You must be willing to learn repetitive patterns with your hands; this can be a challenge for 80-year olds.” The “Balfour Boom” ensemble group performs together at schools, fairs, parades, and even Red Rocks.

GET OUT THERE

All sports seem to have a senior group who are defying what others think they should be doing. You are never too old to have fun and, as Carol Peterson suggested, to do it with style.

RESOURCES:

Drumming and Drum Circles

HealthRhythms, REMO.com, 661-294-5600

DrumCircles.net

Peak Rhythms, Inc., peakrhythms.com, 303-499-0520

Tai Chi and Self Defense

Taoist Tai Chi Society, Taoist.org, 303-623-5163

Tai chi Project, Taichidenver.com

Cane Fighting, Cane Masters International Association, canemasters.com, 800-422-2263

Park Academy of Martial Arts, 303-841-0515

Dance (with links to myriad dance options):

Coloradolinks.net/Colorado_Dance/d_dance.htm

Yoga

Yoga in Chairs, Liz Franklin, YogainChairs.com

Links to yoga classes: Yoga-centers-directory.net

*Triathlons

“Tri For the Cure,” triforthecure-denver.com

“Danskin Triathlon,” Danskin.com

Skiing

Copper Mountain Over the Hill Gang, Copper OHG.com

***********

OPTIONAL SIDE BOX:

Physical Activity Basics

There are four general areas of physical activity: endurance, strength, balance, and flexibility.

Endurance: Accumulate 30 minutes most days of the week of an activity that makes you breathe hard improves your energy. Ten minutes at a time is a fine way to accomplish this.

Strength: Strong muscles should not be confused with big muscles. Strength will allow you to remain independent by permitting basic activities like getting up from a chair or carrying groceries. Also, strong leg and hip muscles are an important component of balance, very important to avoid falls. Lifting weights is the easiest way to improve and build strength.

Balance: We tend to take this for granted so practicing balance skills every day will help keep this skill sharp. Try standing on one foot and then the other. Start with ten seconds and build to 30 seconds. Tai chi is a great activity for balance improvement.

Flexibility: Stretching is the easiest way to stay flexible. Flexibility is important because it allow you to move more freely and perform basic activities such as tying a shoe or turning around to look over your shoulder when backing up or parking a car.
 

Fitness on the Run
The license plate said it all: "BZBZBZ." Most adults claim to be too "BZ" to exercise, citing lack of time or, these days, lack of funds. Keeping up with our fitness goals as we careen through our over-scheduled lives (or at least keeping the guilt at bay) does not have to be a bothersome or expensive process. Here are ways to keep ahead of the "BZ's" without too much brain damage or stress, from no-tech to high tech, and all for under $200.

First Things First
SHOES
Keeping a pair of workout shoes in the car, work place, and suitcase is one of the most efficient ways to stay on target when it comes to the workout on the go. Whether you are in the office or on the road, shoes are the most basic tools for fitting in a run or walk. The problem is that most of us keep our shoes - especially the "emergency" pair-- way past their prime, which could eventually do you some harm.

If you are still wearing athletic shoes that you bought during the Carter administration, it is time to do some shopping. "The outsoles of athletic shoes [the fancy, often exotic, tread on the bottom of the shoe] are so well designed, they never look worn," explain Chris Alderman and Sonya Estes of Runner’s Roost in Lakewood, “so people think the shoes are just fine. But it is the mid-sole that is the primary cushioning area.” The mid-sole is the cushioned area between the outsole and the part of the shoe where your foot resides. This is the high-tech "sponge" layer that breaks down which, when it gets too packed down from use, will feel flat as you walk or run. "If your body starts to ache a bit more after wearing them - knees ache, back hurts, shin splints return-- it is probably time for new shoes," suggests Alderman.

New shoes that are appropriate for running and walking will generally run from $90 to $185. At Runner's Roost, the staff videos you as you run and walk; it is your personal gait that will determine the best shoe for you.

"EZ" Equipment
JUMP ROPE
Jump ropes are not just for schoolyards. Today they are lighter in weight and come with comfortable handles designed for smooth and consistent turning. Calorie-burning claims vary widely, from those who believe that you can burn 1000 in an hour of jumping (or 83 calories per five minutes) to the more probable 45 to 56 calories per five minutes at a moderate tempo. (Caloric output increases with more speed.) When done properly, jumping rope can give you a total body workout because it can improve cardiovascular fitness, strength, endurance, and agility. This is why it is a key piece of equipment for boxers and martial arts competitors.

Since most people cannot sustain more than a few minutes at a time - especially when just learning -it is a handy tool to add between other activities like cardiovascular, strength and muscle building.
Exercise physiologist and fitness consultant for About.com, Elizabeth Quinn, recommends the following tips for good rope jumping technique:

• Good jumping form includes keeping your shoulders relaxed and elbows in and slightly bent.
• You should have very few upper body movements.
• Most of the turning power and motion should come from your wrists, not your arms.
• While jumping, keep your knees slightly bent. Bounce softly up and down on the toes. Your feet should leave the floor just enough to allow the rope to pass under.
• Land softly on the balls of the feet to avoid knee injuries.
• Don't jump high or land hard.
• Use a jumping surface that is smooth and forgiving, free of obstacles. Wood, a sports court or rubberized mats are best. Never jump on concrete.
• Have patience and start slowly.

As with any activity, warm up before starting and increase both time and intensity very gradually. Quinn recommends starting with 30-second intervals.

"JUMPSNAP," THE ROPELESS JUMP ROPE
There are two big problems with jump ropes. First, jumping rope requires co-ordination, which means sometimes getting your feet tangled in the rope as you are working out. This is both frustrating and annoying. Second, anyone with knee, ankle, or wrist issues is left on the sidelines because of the impact from the jumping and the wrist-action involved in rotating the rope. Enter the "JumpSnap," the ropeless jump rope. The "JumpSnap" has short, revolving cords rather than a full jump rope. The computer in the handles tracks calories burned (based on the user's height and weight), number of jumps, and time jumping, all for under $60.00.

While their media hype claims a burn of 100 calories every five minutes, actual research performed by Denver's Neil Wolkodoff, PhD, Jeff Miller, and Julianne Butler found, "The JumpSnap provides a slightly better workout in terms of energy expenditure per minute than either the elliptical or the regular jump rope when participants were asked to set their own levels for what they considered the best aerobic workout they could receive in 30 minutes." This means that the claims made by TV promoters are wildly optimistic but that, because there is no interruption of exercise due to getting entangled by actual rope, participants are able to exercise with uninterrupted consistency. Their research suggests that about one additional calorie per pound is utilized over a regular jump rope; two more calories per pound over an elliptical training machine.

TRX-SUSPENSION TRAINING
One of the greatest exercise systems ever invented is the "TRX," which stands for "Total Resistance Xercise." Featured in the Denver Post on January 12, 2009 ("Pulling Your Weight"), this versatile, portable, and compact item allows for a total body workout whether you are in a hotel room or on a camping trip. The TRX is easy to set up by using their over-the-door attachment, by wrapping it around a tree, or just by hooking it to a sturdy beam. Your own body weight provides the resistance; their handy booklet teaches you how to get an amazing workout in 30 minutes or less. The TRX workout can be adjusted for any level of performance, from professional athletes to those rehabilitating from injury to those completely new to fitness. It fits easily into a carry-on bag and costs under $200.00.

"EZ" Motivation
Even with the most versatile and easy-to-use equipment right there in your bag or briefcase, you still have to actually do the workout. We all know that a workout buddy can provide motivation and accountability, two very elusive components for success. But what if your friends are as busy as you are?

Enter technology
TEXT MESSAGING

Extracon Science, LLC offers an interactive "virtual coach" via a text message system called EcFit—for FREE. Extracon Science president, Jesse Hercules, created EcFit for himself in order to stay motivated. He figured that if he needed it, so did others. "This is like an exercise buddy," says Hercules. "You sign up online and schedule the days of the week, your goals, and how you want to be contacted. Our program does the rest."

Their website has a library of reminders and feedback or you can design your own. The program evaluates how well you are meeting your goals and tells you the benefits you are enjoying by doing so. If you fall below your target, it suggests how you might be able to better meet your goals. A Stanford University study published in the December 2007 issue of “Health Psychology,” backs up the efficacy of this program. Their researchers found that computer generated calls got people out doing a brisk 30-minute walk with almost the same frequency as with a human call and had much greater compliance than with the control group who received no contact.

INTERNET
A study published in the May 2007 issue of "Archives of Internal Medicine" found greater compliance among those who logged onto Internet programs than among those who received their material by mail.

Synergistic Lifestyle Online Fitness Program (lifeinsynergy.com) offers online classes with top Boston trainer, Helena Collins. This is an eight-week program of all the essentials—nutrition, stress and pain relief, effective exercises, and more—for $49.95. Collins reminds us all that true health and fitness really happens when we are not in the gym. Signing up for her online classes allows you to fit in fitness at home or in the office.

iPHONE APP
iTMP Technology, Inc. has the "SMHEART Link", a wireless bridge for $154.95 that enables any iPhone or? iPod touch to double as a heart monitor or cycling computer.
iTMP Technology has other other iPhone applications (iSPINNING, iNewLeaf and iRPM+) ?that are the first and only fitness apps that actually listen to heart monitors and cycling sensors to detail personal fitness metrics, and ?establish a bridge between a person's body and devices like Smartphones, ?iPhones, and even PCs. Michael Williams, Founder? and CEO of iTMP, explains, "We wanted to make the fitness tracking experience cool, fun, simple and ?custom and we've done just that. By leveraging the ?iPhone's? technology and partnering with leaders in the industry, we are raising the? bar in this space."

CUE THE MUSIC!
The link between up-tempo music and cardiovascular performance has been verified by many studies. London’s Brunel University School of Sport and Education found that, according to research published in the Journal of Sport & Exercise Psychology in October 2008, carefully selected music can significantly increase a person's physical endurance by as much as 15 percent and make the experience of cardiovascular exercise far more positive. You can download music for free at Motiontraxx.com (click on Fitness Magazine button).

RESOURCES
Runners Roost (five Front Range locations), RunnersRoost.com
The Jump Rope Institute, www.jumpropeinstitute.com.
JumpSnap, http://www.jumpsnap.com
TRX Fitness Anywhere, 888-878-5348, FitnessAnywhere.com
EcFit, Extracon.com
Life in Synergy, LifeInSynergy.com
iTMP Technology, Smheartlink.com
 

VIBRATION TRAINING

“I have heard about whole body vibration equipment and that it is a good way to mix up the exercise routine as well as achieve amazing physical benefits. Is this true? Albert Taylor, Denver, CO

“It came from Outer Space!” No, really, it did—over 40 years ago the Russians developed vibration training as part of the then USSR’s space program in order to help their cosmonauts stay in top physical condition for long periods of time. Since bone loss is a deep concern for those who live in weightless environments, vibration training was developed to engage and stimulate as many muscle fibers as possible, which they hoped would help maintain bone mass. From there, the Russians started experimenting with other athletes in order to improve performance. Today their research is being re-examined for signs of a whole host of potential benefits.

Every object, including the human body, has it’s own vibration frequency measured in “hertz”-- or Hz—which indicate cycles per second. Since the human body vibrates at between 15-20 Hz, it was discovered that by stimulating the body at between 30-50 Hz that nearly 100% of the body’s muscle fibers were recruited (i.e. put into action) as opposed to the 40-60% recruited in regular strength or resistance training.

German researchers, Christian Haas and Dietmar Schmidtbleicher of the Institute of Sports Sciences in Frankfurt, researched ACL (knee) rehabilitation and found that vibration training was indeed helpful in recovery from this injury. Research is ongoing, not only in the areas of athletic performance and rehabilitation, but also regarding bone density, Parkinson’s disease, stroke recovery, fibromyalgia, and spinal cord injuries, just to name a few. The conclusion? None yet but more studies are being recommended.

Sports professionals across the board—from football to baseball, from runners to cyclists (as well as any number of movie stars) have embraced this type of training, citing improved performance, fewer injuries, better endurance, better muscle tone, and weight loss as a result. Anecdotally, most give the experience high marks.

Exercising on whole-body vibration (WBV) equipment usually involves standing on a platform that is set to a specific vibration level. The vibrations force the body to constantly seek to stabilize itself. Theoretically, therefore, every muscle is working while you are standing on the machine. Gyms in Europe, and now in the USA, are offering classes where participants perform strength, flexibility, and even aerobic exercises on the vibration equipment.

Jim Wilson, a 17-year veteran of the personal training business, owns Good Vibes Fitness Studio at 2305 S. Syracuse Way in Denver, CO (GoodVibesFitness.com), which uses the Power Plate® Aceleration Trainingtm. He reports some amazing results via his clients, such as reduction or disappearance of hot flashes among menopausal women, improvements in strength with those who have MS, weight loss, reduced appearance of cellulite, less back pain, and reduction of pain for those with fibromyalgia. (In fact a study performed at Ohio State University published in the March 2006 “American Journal of Physical Medicine & Rehabilitation” found that those patients with fibromyalgia who completed the study showed more improvements in both pain reduction and physical function than those who dropped out.)

Wilson stresses that the quality of the equipment is crucial. “Significantly cheaper vibration platforms that are being advertised can have dangerously low vibration levels which can actually cause harm,” explains Wilson. His recommendation is to seek out an authorized Power Plate® Acceleration Trainingtm center with certified WBV instructors. “This way you can fully appreciate the company’s quality and depth of experience with this technology.”

To find a location nearest to you, go to PowerPlate.com.
 

THE FORGOTTEN PELVIC FLOOR MUSCLES

“I was told by my physician to strengthen my pelvic floor muscles. I bet I am not the only one out there who is starting to experience incontinence so perhaps you could share some advice for everyone?” Lynne Sweigart, San Francisco, CA

Baby Boomers turning THE BIG 5-0 customarily get a box of adult diapers as a gag gift. Everyone laughs heartily at the joke until, one day, incontinence strikes as we are laughing or sneezing and we suddenly realize the joke is on us.

The pelvic floor muscles are part of the core muscles, working with the deep muscles of the abdominals and lower back. They attach between the pubic bone in the front and the base of the spine in back and help hold the bladder, bowel, and (for women) womb in place. In addition, they also work with the muscles that allow the anus, urethra, and vagina to contract.

Causes of weakened pelvic floor muscles in both men and women are chronic constipation, a lifestyle of too much heavy lifting, chronic coughing (due to smoking, asthma or bronchitis), being overweight, and poor fitness levels. Men can develop weakness from prostate surgery; women from pregnancy, childbirth, and hormone changes due to menopause.

But we do not have to live a life of anxiety or fear over embarrassing excretions at inappropriate times. Most of us can exercise the problem away with a few simple maneuvers while we are sitting, standing or even while watching TV. The following instructions on both how to identify and exercise the pelvic floor muscles are published “Down Under” (ironically) at the Australian Department of Health and Aging website: health.gov.au):

To identify the muscles needing to be exercised:

1. Sit or lie comfortably with muscles of your thighs, buttocks, and abdomen relaxed.
2. Tighten the muscles around the anus as if you are trying to control diarrhea (without squeezing the muscles of the buttocks). Relax then repeat. Practice this several times until you are sure you are exercising the correct muscle.
3. When urinating, try to stop the flow mid-stream and then restart it. This is not an exercise for strengthening—only an aid to identification of muscles. Do it only once a month to check your progress, as this may interfere with normal bladder emptying.

To exercise the pelvic floor muscles (known as Kegel Exercises):

1. Strongly tighten and draw in the muscles of the urethra and anus all at once. Lift them UP inside. Try and hold this contraction strongly as you count to five then release and relax. The Catch: You have to do this without sucking in your abdominal muscles, squeezing your legs together, tightening your butt muscles, or holding your breath!
2. Repeat the ‘squeeze and lift’ every ten seconds for a maximum of eight-ten squeezes. (Again, draw up and in. Do not push down.)
3. Now do five to ten short, fast, yet strong contractions.
4. Repeat this routine four-five times a day.

If you continue to have problems either performing the exercises properly, or with continued incontinence, make an appointment either with a nurse who works in gynecology or proctology or with a Physical Therapist who specializes in pelvic dysfunction. Either of these professionals would be able to teach you proper technique. After all, being able to depend on you is always better than having to depend on Depends®.

Recommended:

“Beyond Kegels: Fabulous Four Exercises and More to Prevent and Treat Incontinence,” Janet Hulme, Phoenix Publishing, 2002, $14.95
 

SCIATICA STRATEGIES

"What are some strategies to "cure" sciatic problems and to provide preventive maintenance?" MaryAnn L., Denver

The sciatic nerve cord is the body’s largest bundle of nerves, branching out from three vertebras in the lumbar region of the lower back. Since it runs beneath the buttocks and down the legs, inflammation or compression at any point can cause pain all the way from the lower back to the feet, in just a few spots, or in any spot along the way. It is the radiating pain down the butt and legs that distinguishes sciatica from plain old low back pain. Diagnosis by an orthopedic professional is highly recommended before you proceed with any physical activities.

Poor muscle conditioning, poor posture, excess weight, tight hamstrings (sometimes caused by sitting too long), and over-usage of the hip muscles are often culpable for sciatica. If you are a golfer or a tennis player, the twisting-while-flexing motion inherent in these sports can also cause sciatic inflammation. Men often develop sciatica because they carry (and, therefore, often sit on) a wallet in their back pocket. Osteoporosis, spinal stenosis, pregnancy and degenerative disks must also be considered as culprits. Another common complaint is called “piriformis syndrome,” where the periformis muscle-which lies under the gluteal muscle, and is involved in hip extension and leg movements away from the body-becomes tight or swollen from an injury.

What to do? The Clinical Practices Guidelines panel of the Agency for Health Care Policy and Research recommends the following:

1. Use pain as your guide. Control discomfort with over-the-counter pain medications that contain acetaminophen, ibuprofen, or aspirin as recommended on the bottle.
2. Gentle stretching can relieve pain. An excellent book for information about what to do for sciatica is STRETCHING, by Bob Anderson.
3. Rest, but not for more than two days. According to Robert Gamburd, M.D., an orthopedic physician at Sports, Orthopedic and Rehabilitation in Menlo Park, CA, “Two days of rest is the point of diminishing returns. Beyond that, deconditioning issues become important.”
4. Check posture and alignment throughout all your daily activities.
5. Begin walking for exercise as soon as possible. Avoid high-impact exercises and stop exercising if doing so creates sharp, shooting pain or numbness.
6. Work into strengthening exercises for the abdominal and back area gradually.

Preventing sciatica involves stretching the muscles involved with spine and leg flexibility (those of the hips, butt, hamstrings, and lower back), and strengthening the core muscles of the back, lower back and abdominal area (particularly the oblique and transverse muscles) that also assist in maintaining good posture. Some other suggestions are lifting properly, pushing instead of pulling (whenever possible), and controlling your weight.

A lot of problems can be avoided simply by taking inventory of the things you use every day and checking them for wear, specifically, your mattress and your shoes. If your mattress dates back to the Carter Administration, it is time to go shopping! While you are at it, pick up a new pair of workout shoes. They are generally only good for four to six months of regular use before breaking down, at which point the “breaking down” can travel to your back, since most of the shoe’s support is gone.

It is always wise to get a proper medical diagnosis before self-treating. Check with your regular physician for a referral to an orthopedic specialist or physiatrist. Many people find relief through chiropractic manipulation and acupuncture. A few sessions with a physical therapist would also be helpful.
 

FIBROMYALGIA AND EXERCISE

"I love to be physically active and used to enjoy skiing, tennis, and other sports. However, my fibromyalgia is frustrating all of this. What do I do?"
Paula P., Lititz, PA
 

Fibromyalgia Syndrome (FS) causes fatigue, widespread pain in the skeletal muscles and connective tissue, numbness, impaired balance, depression, anxiety, and sleep disorders. Combine this with chronic fatigue, muscle knots, arthritis, and stenosis (a constriction in the spinal column), and it is not hard to understand why FS seems to be the bane of physical activity. Those who suffer say that it is like having the flu all the time.

The widespread aches and pains do not inspire the desire to exercise. But Brad A. Roy, PhD., Director of the Kalispell Regional Medical Center in Kalispell, MT, posits that individuals with FS cannot afford NOT to exercise. "Appropriately applied exercise interrupts the downhill spiral of muscular and cardiovascular deconditioning and resulting loss of function that many individuals with FS experience," explains Roy. "Deconditioning makes the musculature more susceptible to micro-trauma from any given physical activity, which increases symptoms." Roy further explains that the postural imbalances, tight muscles, and poor range of motion can lead to a loss of function. This can easily spiral into depression which, when combined with inactivity, can lead to heart disease among other maladies.

Most experts on the subject state emphatically that, when it comes to exercise, everything attempted must be done in very tiny doses and progressed slowly. The goal is twofold: break the pain cycle and enhance range of motion, strength and cardiovascular endurance, but without pushing yourself to the absolute limit of exhaustion.

Research shows that staying in the low to moderate exertion ranges of both cardiovascular and strength exercise can be beneficial. While this may be frustrating to you, over the long term doing a little something every day boosts the mood and self-esteem levels and will help to maintain, and eventually improve, muscle strength and general fitness.

Staying warm is of the utmost importance because getting cold makes the muscles tense, which can bring on a flare-up of symptoms. For this reason, one of the best ways to exercise is by swimming in a warm-water pool (defined as having water temperatures at 89.6 degrees). Warm water exercise has been found to reduce pain, anxiety, and depression. Exercise in water is non-impact-- the buoyancy factor can be a gentle way to effortlessly enjoy physical movement again. Also, since the water itself provides resistance, it is possible to gradually improve muscular strength.

Water aerobics classes - especially if you are not a lap swimmer-- can be soothing as well as physically productive. To find a warm water pool in your area log on to the Internet and go to FindAPool.com. Other sources are Easter Seal and the Arthritis Foundation.

Other activities that enhance posture, involve a lot of stretching and other range of motion activities are yoga, tai chi, and Pilates. Any of these can be helpful as long as they are done cautiously. Bicycling, either with a standard or a recumbent bike, and walking are also recommended.

Before exercising, take 15 minutes to warm up and stretch before attempting anything too vigorous, and stretch again afterwards. Gwen Hyatt, MS, and author of many articles on the subject, suggests that, instead of doing one long bout of exercise, do several shorter bouts throughout the day. She also suggests "shorter, less intense" sessions when you are having a "bad" day and cautions against overextending yourself on "good" days.

Great resources, in addition to your physician, are the Arthritis Foundation (800/475-6447, arthritis.org; and the National Fibromyalgia Foundation, FMAware.org.
 

 You are Never Too Young

Children are kinetic beings who not only love to move, but also must do so in order to develop properly. Participation in physical activity gives children confidence and feelings of accomplishment; regular physical exercise is linked positively to school performance, emotional health, and overall wellbeing. Regular physical activity is hailed by every medical and fitness professional who cite both physical and mental rewards that extend well into adulthood.

As child development specialist, James L. Hymes, writes in his book, "Teaching the Child Under Six:" "Play for young children is not recreation activity…It is not leisure-time activity nor escape activity.... Play is thinking time for young children. It is language time. Problem-solving time. It is memory time, planning time, investigating time. It is organization-of-ideas time, when the young child uses his mind and body and his social skills and all his powers in response to the stimuli he has met."

According to the 2008 guidelines from the US Department of Health and Human Services, children and adolescents MUST have a minimum of 60 minutes of DAILY physical activity that includes aerobic, muscle and bone-strengthening activities.

But each child is a unique being with individual needs and abilities. Where one child may crave running and kicking, another might prefer tumbling or swimming. Programs are out there, offered by both public and private facilities: Community Recreation Centers, YMCA’s (DenverYMCA.org), Gymboree (gymboreeclasses.com), Baby Power/Forever Kids (babypower.com), and Little Gym (thelittlegym.com)--are the most popular and well known for infants on up.

Activity that is appropriate for the child comes down to basic physiology. Fabio Comana, Exercise Physiologist with the American Council on Exercise (ACE), explains that up until age four or five, the fat and protein sheaths that cover many nerve fibers that accelerate nerve conduction speed have not yet developed. "This means that young children are not as adept at explosive and coordinated movements, like throwing a baseball or driving a golf ball," says Comana. "Therefore, anything that requires rapid response is not going to be as successful for them as those activities where they can just run around, kick a ball, or swim.”"

Children under the age of five, therefore, generally do well with sports and activities where the emphasis is on fun (while surreptitiously developing their motor skills).

In addition to the better-known programs just mentioned there are others that should also be considered for your child under age three, such as swimming, dance and recreational gymnastics.

INFANTS and SWIMMING

Swimming is one activity that can be introduced to healthy, full-term infants as young as six months old. "Babies adapt easily to water at this age because they are familiar with the warm water environment in the womb; they have no preconceived ideas about water at this age," says Kathy Nowak, owner of Swim Otters Swim School (Swimotters.com). "Children under the age of three are intellectual sponges and learn through movement."

Nowak stresses, however, "No matter how good of a swimmer, never leave a child unattended around water. Parental supervision is the key to keeping children safe."

18 MONTHS AND OLDER

At 18 months, more robust organized options open up, such as dance and gymnastics. Cherry Creek Dance (cherrycreekdance.com) and the gymnastics program at DU (recreation.du.edu), allow children to start as young as 18 months, focusing on rhythm, balance, with gentle emphasis on rhythm to improve motor skills. Lori Goldman enrolled her daughter, Jane, in DU’s classes at 18 months. "She was a late walker due to surgeries on her right foot, and the gymnastics program offered a fun challenge for her. She grew confident with her balance and coordination there."

THREE YEARS AND OLDER

Once you child turns three, some other interesting activities open up, such as organized soccer, martial arts, yoga, and tennis.

Soccer is one of the most popular sports among young children, even as young as three-years. Theresa Reed, Youth Registrar for Denver Kickers (DenverKickers.com), explains that the youngest children are taught very basic skills in small doses and this is done in a way that is more game and play oriented rather than task oriented. "Coach Mark Perdew developed a fun and relaxing program that will have the children kick to different colored cones, for example, so that they learn the basics of teamwork and passing in an enjoyable way," says Reed. "Also, we have the parents on the field as well so the whole family is involved."

An interesting option for small children aged three to four is martial arts. Seo's National Karate (Seosnationalkarate.com) offers a "Little Dragons" class for three and four year-olds where the focus is on co-ordination and balance, with minimal kicking and punching. "Small children have a shorter attention span and are not used to taking direction from an adult other than their parents," explains Grandmaster Seo, the owner and head instructor. "After three or four months we can tell if a child will progress at this age, but they can still have fun learning the basic poses and will benefit from the experience physically and mentally."

Allyson Levine is a yoga instructor (YogaDulce.com) who also teaches pre-school yoga privately as well as in the public schools. “Kids are naturally flexible and want to use their bodies so we teach modified poses,” says Levine. She notes that a child’s balance and mind/body awareness improve drastically over the course of a few weeks. “The children become more energized, attentive, and calm.” Teachers have found that the yoga tools of breath and movement sequences, games, and visualization help the students learn.

Tennis might seem like a sport that cannot be tackled by toddlers but Diane Daniels, owner of Tennis Kids (Tenniskidsinfo.com), finds that even three-year olds can learn and have loads of fun when the lessons involve the activities that kids that age enjoy--activities like hopping, jumping, and skipping while running around the courts picking up the tennis balls. “We use smaller nets, special balls that are lighter and depressurized so that they bounce slower and are easier to hit,” explains Daniels. The instructors find that the small children learn when taught repetitively and by using key words to give them mental pictures, such as “stop sign” for forehand volley. “We do that with each stroke so that they remember even after time off.”

The reason that sports like tennis, martial arts, and soccer for toddlers are handled more as “play” rather than as a more focused competition experience goes back to the developmental physiology mentioned earlier.

Physiology is why ACE Exercise Physiologist, Comana, recommends that tumbling be introduced at about age four or five and, for sports requiring more co-ordination complexity (such as gymnastics, soccer, basketball, volleyball, etc.), at age six or seven. “The motor neurons are developed at this age, which will allow for successful experiences,” explains Comana. “Children at this age can handle the complexity of gymnastics or soccer easier at this stage and, since they are more likely to have a positive experience, they are more likely to keep participating.”

This is also why most sports are generally recommended for older children, aged seven or eight, with strength training coming into play at about aged nine or 10. For fencing and golf, it all comes down to co-ordination and attention span.

ADOLESCENTS

Nathan Anderson, head coach and owner of Denver Fencing Center (DenverFencingCenter.com), explains that while they do have a class for seven-year olds (“Musketeers”), “Hand-eye co-ordination, and the ability to deal with all the protective gear that is worn, can easily be handled by an eight year old; for younger kids, this is much more frustrating,” says Anderson. “Also, a younger child cannot actualize the skills of fencing on a functional basis until they are about age eight.” Anderson points out that fencing is especially good for children who prefer individual sports and who tend to be self-starters. “Self-motivation is the key; this is a sport for kids who like to work independently as opposed to a team.” As a pre-requisite to youngsters who may want to try fencing at some point, Anderson recommends soccer. “Soccer trains the feet and legs in both strength and agility—it also trains the hand/eye co-ordination.”

Another sport for the older adolescent is golf. Bill Ramsey, Manager of Golf for the South Suburban Parks and Recreation District (SSPRD.org), believes that age eight is a good age for perspective golf enthusiasts, also citing co-ordination and attention span as the keys for successful learning. Ramsey points out that golf is a game they can play their whole life, unlike the more physically intensive team sports. “Golf also teaches focus, honesty, and self-motivation,” says Ramsey. “Golf is challenging enough to always be interesting; you can never have a perfect round.”

There are myriad other activities that should be mentioned: ice hockey, gymnastics, basketball, baseball, volleyball, horseback riding, to name just a few. All are viable and excellent for children and, if your child has a desire to try, there is a program out there just for them.

Activity—any activity—is a necessity for our children if they are to grow up with healthy bodies and minds. Regardless of what program fits best into your family’s lifestyle, the endurance, strength, and flexibility that comes from early exercise programs are secure investment in your child’s future.

*******
SIDE BOXES:

From the U.S. Department of Health and Human Services:

Key Guidelines for Children and Adolescents

Children and adolescents should do 60 minutes (1 hour) or more of physical activity daily.
Aerobic: Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week.
Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days of the week.
Bone-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days of the week.
It is important to encourage young people to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.

Current activity recommendations for kids, according to the National Association for Sport and Physical Education (NASPE):

Age - Minimum Daily Activity  - Comments
Infant - No specific requirements - Physical activity should encourage motor development
Toddler - 1½ hours - 30 minutes planned physical activity AND 60 minutes unstructured physical activity (free play)
Pre-schooler - 2 hours - 60 minutes planned physical activity AND 60 minutes unstructured physical activity (free play)
School age - 1 hour or more - Break up into bouts of 15 minutes or more

Books/DVD’s/Educational Aids:

"Move and Learn," Lana Whitehead, SWIMkids USA, 2008, $34.75

"Health and Fitness for All Ages," Elpidio Dorotheo, Trafford Publishing, 2007, $19.45

Balance/Balance Equipment

Most of us give as much thought to balance as we do to gravity. After all, when we get past the toddler stage and start blasting around as bipeds we rarely worry about our ability to stay upright. Our ability to maintain balance goes deep into our human physiology, involving specific and complex interactions between our eyes (visual system), middle and inner ear (vestibular system), and proprioceptive sensors in the muscles and tendons (tactile sensory system). All three are parts of our “natural gyroscope” that keeps us both mobile and upright.

Our eyes are the most obvious part of our system of balance. They establish the grid of our surroundings and our body’s position in it, noting where we are in relation to the horizon.

Sensors in the middle ear (called maculae) and the semicircular canals detect head motion and transmit the information to the temporal lobe in the brain. These help you keep your balance even as your head is moving and rotating.

Proprioceptors are specialized nerve endings in muscles, joints, tendons, ears, and other organs that, when stimulated by movement, report on the position of the body to the brain. They detect where we are in space and can trigger defensive reflexes to resist unsafe action on the muscles, such as causing a muscle to contract if unsafe stretching is detected.

Our balance is tested, relied upon, and jeopardized from the cradle to the grave. Like any skill, however, our ability to move about without fear of falling has to be maintained, especially as we age. And, as with many things, we must use it or lose it. Fitness and medical professionals are in full-throated agreement that the maintaining and improving of our balancing skills are key health and safety concerns.

In the absence of neurological disorders or other disabilities, our naturally occurring gyroscope operates on our behalf as automatically as breathing. We do not have to think about maintaining balance when static-- standing still--any more than during dynamic maneuvers like walking. When any one of these systems is challenged (such as when we are walking in the dark) our other two systems become more acute. Yet many of us will experience a loss of balance along with the aging process. Our vision and hearing can fail; we become sedentary and lose sensory input from muscle. If we lose any one of the three aspects of our “gyroscope” we will start to lose our sense of balance.

Stuart Wilson, Sports Medicine Physical Therapist and owner of Champion Sports Medicine and Physical Therapy, explains, “We have to challenge our systems to make them stronger,” explains Wilson. “We get really good at what we do. For example, if we sit a lot, then we get really good at sitting. We train our body for that activity and neglect other motions such as standing, walking and so forth.” Similarly, if someone is injured skiing, for example, they may sit more than they did prior to their injury, or have to rely on crutches. “The tactile sensory system will start to deteriorate requiring rehabilitation while the patient is healing,” explains Wilson.

Therefore, in order to maintain a healthy system of balance, we must intentionally and systematically train ourselves by progressively taking away any one, two, or all of the three systems. For example, by standing on one leg we remove some tactile sensation and challenge the tactile sensory system; standing with eyes closed challenges the visual system; standing and shaking your head side to side challenges the vestibular system. Permutations are endless, such as:

• Standing on one leg with the eyes closed challenges the visual and tactile sensory system.
• Standing on one leg with the eyes closed while also shaking your head from side-to-side challenges all three systems (and is extremely difficult)!

To improve and enhance our balance, we can perform very simple exercises at home using nothing more than our own two feet. But before doing any of the following simple exercises, Wilson stresses, “BE SAFE. Know your limits and be aware of your surroundings.” For example, it is never a good idea to work on your balancing skills while standing and trying to put on a pair of pants or stockings. Also, if your balance is compromised due to an injury or other medical situation, it is advisable to work with a physical therapist so that a proper evaluation and personal prescription for healing can be designed.

For many people, standing on one foot is challenge enough even without closing the eyes or turning the head. So, as Wilson stresses again and again, “Be Safe.” If balance is a struggle for you, practice your balancing exercises with a partner or, if that is untenable, with a solid and sturdy object nearby that you can hold onto if necessary. Always be prepared to stop and catch yourself. Be sure you are competent and confident performing your exercises with the eyes open and the head steady before progressing to eyes closed and any head turning.

Here are some simple exercises you can do at home with no equipment:
While standing on one foot:

• Brush your lower teeth; switch feet to brush the uppers.
• Extend the other leg in different directions—front, side, back.
• Draw the alphabet with the hands.

When that gets easy, add a partner and a light recreation or medicine ball and play catch, tossing or bounding the ball back and forth to each other ten times on each foot. When this gets easy add the element of time by standing on each foot for 30 seconds, increasing your time by 15 seconds as your skill improves.

EQUIPMENT

Many fitness facilities offer a variety of equipment specifically designed to challenge balancing skills while also strengthening and improving our core muscles and posture, both key elements to healthy balancing abilities. The three most commonly used specifically for the purpose of creating instability and challenging balance are the foam pad (a square of dense foam large enough for both feet), the Bosu ball (a stability ball cut in half with a solid base that is also large enough for both feet), and the Dyna Discs (circular inflatable discs large enough to stand on with one foot).

According to Wilson, the degree of difficulty usually increases from a foam pad to a Bosu Ball, to the Dyna Disc. “The progression on each piece is from both feet, to one foot, to eyes closed,” suggests Wilson. “The ultimate challenge is to stand with one foot on one Dyna Disc with eyes closed and shaking your head.” With the possible exception of Cirque Du Soleil performers, this is a challenge for even the best conditioned among us!

Using these exercises to regain balancing skills is just the first part of the larger equation that includes rehabilitation of posture and muscle strength, particularly of the core muscles (abdominals, gluteus, and lower back in particular). Therefore, the next step is to perform balancing exercises while working with weights.

The usual exercises can be employed to train your balance while also challenging any one of these balance systems. Try performing a biceps curl while standing on one leg or on a BOSU. Or, perform a crunch on a stability ball with your eyes closed. Be creative and have fun.

RESOURCES:

Champion Sports Medicine and Physical Therapy, Denver, 303-455-0366

Equipment:

Ball Dynamics
14215 Meade Street, Longmont, CO 80504
1-800-752-2255, BallDynamics.co

Sammons Preston
(Rehabilitation and Medical Supply Company)
SammonsPreston.com, 1-800-323-5547
Denver Post readers can use the PROMO Code: SPDPO2 to receive a discount

Books:

"The Great Balance and Stability Handbook," Productive Fitness Products, 2003, $8.95

"Balance Training: Stability Workouts for Core Strength," Karon Karter, Ulysses Press, 2007, $14.95

"Functional Fitness for Older Adults," Patricia Brill, Ph.D., Human Kinetics, 2004, $32.00

"Fallproof!: A comprehensive Balance and Mobility Program," Debra Rose, Ph.D., Human Kinetics, 2003, $54.00.

Suspension Training

Suspend your disbelief. You can get into amazing shape with a couple of strong nylon straps and your own body weight.

Retired Navy SEAL, Lieutenant Commander Randy Hetrick, learned how to keep his team in condition when deployed on a mission simply by using body weight exercises, like pushups and chin-ups.
But pushups and chin-ups mainly worked the front of the body, leaving the power muscles of the back and gluteus largely untouched.

When asked about the inspiration for his invention, the TRX [Total Resistance Xercise] Suspension TrainerTM Hetrick explains, “In 1996 I stitched some surplus parachute harnesses into something I could loop over a tree or a door and began pulling and pushing myself up. Pretty soon other squad members wanted one, too, so we had a guy out in the paraloft making them in exchange for cases of beer.” Soon his straps became popular conditioning tools in submarines, warehouses, safehouses, and anywhere else their missions took them.

After leaving the SEALs in 2001 to attend business school at Stanford University, Hetrick took his straps to the gym and began doing suspended pushups, pull-ups, one-legged squats, and various twisting maneuvers for core and shoulders. "When I began doing the suspended exercises, some of the strength coaches and physical therapists in the training room at Stanford took notice. They started talking to me about the physiology of stability exercises and core work," says Hetrick. "I knew then that I had something special, practical, and effective to try to take to the market. And where better to learn how to do that than Stanford business school?"

Fitness Anywhere, Inc. began sales operations four years ago. The TRX Suspension Trainer is being used by athletes (including professionals in the NBA, NHL, and NFL), trainers, coaches, the military, and in fitness clubs across the country. At a list price of about $149.95 for equipment, training manual and DVD, the equipment is affordable for most institutions and individuals.

“I realized personally that by using Suspension Training®, I no longer had the assorted orthopedic maladies that plagued me for years as a SEAL,” explains Hetrick. "Rather than performing strength exercises from a seated or lying position, we work out standing upright--or in a position where you are at an oblique angle to the ground. Therefore, all the stabilization muscles of the shoulders, back, core, hips and knees are holistically exercised."

While the company initially marketed to higher end athletes they quickly realized its potential with seniors and those in rehabilitation. Because the difficulty level of any exercise can be adjusted simply by changing the position of your feet, seniors are able to improve functional strength for the whole body by quickly adjusting how much of their weight is used by the legs for a squat, for example, and how much is handled by the upper torso. Those in rehabilitation can progress at incremental degrees in a similar fashion to accommodate the healing process.

Women, who often eschew the weight room—statistically preferring body-weight exercise like yoga and Pilates in far greater numbers than men-- enjoy the benefits without the bother of machines and weights. Men, who eschew group exercise in equal percentages, are drawn to the TRX because if its focus on strength. As a consequence, men and women, all with different objectives, can enjoy classes together. “Our class leaders are coaches, not choreographers,” jokes Hetrick.

Personal trainer, Anne Parker, is one of the many women who got hooked on the simplicity and potential of the TRX. She met Hetrick while working with the “F3 Wounded Warrior Project”(an organization that helps severely injured service men and women) at an event in Seattle, WA. “Seeing what a benefit this was to injured service members really helped me realize the potential of the TRX for everyone so I decided to add it to my boot camp classes,” says Parker. “Every other station involves Suspension Training.” Her husband is hooked as well. “He takes it with him on business trips, using it in his hotel room with the special door anchor.”

Human Resources Administrative Assistant, Kim Bauman, 26, has lost four percent body fat and eight pounds in six weeks in Parker’s TRX boot camp class. “I have done lots of weight training but the TRX not only adds a nice change to the usual weight training work but also takes some of the joint strain that comes with weights,” points out Bauman. “Working out with my own body weight is a stimulating challenge.”

Businessman Rusty Lee, 60, has been taking Parker’s class for about six months. He marvels at how the TRX is so simple yet so effective. “I had been working with kettlebells for five years but could no longer bear the stress they put on my joints, especially my arthritic knees,” explains Lee. “With Suspension Training I can continue to work my legs at any intensity level without the pain.” Lee notes that the ease of adjusting the difficulty level at any point in the exercise has helped him maintain pain-free functional movement in his daily life.

Aubrey Schwenk, 30 and owner of The Pet Valet dog-walking business, found that her 30-year old body was a bit pudgier than the one she had in her 20’s. Working with Parker and the TRX she lost two-percent body fat and 10 pounds in six weeks. “I love working with this equipment,” says Schwenk. “It is low-impact, versatile, and I can take it anywhere.”

Our two mottos are, ‘Stand Up to Train,’ and ‘All Core All the Time’,” says Hetrick, promoting the functional training aspects of his product. ‘Functional Training’ is now a common fitness buzzword, but what is it? In a nutshell, this means exercising in a way that prepares the body for the kinds of moves we do in everyday life, such as twisting, reaching, pushing, pulling, and squatting. Everyday we move in multiple planes--sideways, backwards, forwards, and diagonally--so it makes sense to exercise in all those directions as well.

By pulling, pushing, and rotating your own body weight, from straps anchored six feet above that are versatile enough to suit every performance level, your body is forced to stabilize the joints and the spine as you move through each exercise. The core muscles of the back, gluteus, and abdominal become stronger and, over time, your balance, posture and overall strength improves.

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Fitness Anywhere, Inc.
1660 Pacific Avenue
San Francisco, CA 94109
FitnessAnywhere.com, 888-878-5348

Parker Fitness
1555 S. Colorado Blvd.
Denver, CO 80222
303.803.2438
fitnesschallenge2009.com

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Working Out Without Weights is Nothing New

Yes it is possible to obtain a great physique and a healthy body without using weights and machines; it just takes some personal discipline, patience, and creativity:

Football legend, Hershel Walker, never went to the weight-room. His massive physique was acquired by performing pushups (1,000 a day), pull-ups, sprints (usually up and down the stadium steps), and crunches.

Charles Atlas (real name, Angelo Siciliano) popularized the “Dynamic Tension” method of training, advertising his exercise plan worldwide on the back pages of comic books to “98-pound weaklings” who wanted to be muscular he-men. He both utilized and advocated self-resistance. This is when one muscle is resisted by another while using a combination of isotonic, isokinetic, and isometric exercises.

***********

Basic TRX Exercises:

1. Pushup
2. Deltoid Fly
3. Kneeling Preacher Triceps Extension
4. Standing Biceps curl
5. Single leg squat
6. Standing rollout
7. Hamstring curl
8. Prone abdominal curl

ICE SKATING

The art of Norman Rockwell or Currier and Ives, with their bucolic renderings of folks sliding across a frozen country pond on a crisp, wintry day, evokes feelings of nostalgia for the quintessential ice skating experience. Even though the frozen ponds may be more rare today, there are still plenty of public places to revel in the joys of gliding over ice. Yes, there is a lot of media attention extended to the elite figure skaters and hockey players but their exceptional skills should not intimidate anyone or keep you from putting on some skates and giving this sport a try.

Ice skating teaches balance, coordination, and (fortunately or unfortunately), patience. Skating is low impact and can be either aerobic or anaerobic (depending on how often you need to rest or put yourself back into the upright position), and can be used by runners and skiers as a good cross-training option when the roads are too icy for jogging or the slopes are too far for skiing.

As for the overall fitness potential, the calorie consumption is high regardless of the very low impact, with a 150-pound person burning anywhere from 400-600 calories per hour of continuous skating. This is equivalent to running five miles in an hour or doing an hour of downhill skiing. In an age when people associate “fitness” with “treadmill,” ice skating also brings fun back into the mix.

Patti Snyder, Skating Program Manager at the University of Denver wants everyone to know that options abound for those who want to learn or re-learn the joys of ice skating. “At the Joy Burns Ice Arena (open 364 days a year—closed Christmas) we offer ‘Learn To Skate’ programs for all ages, from toddlers to adults,” explains Snyder. She recommends that anyone who is interested should first attend “Learn To Skate” classes, which are sponsored by the U.S. Figure Skating Association's Basic Skills program. For about $75.00-$84.00 (depending on whether or not you are a member of the Coors Fitness Center) an adult can enjoy seven half-hour classes, 10 free open skate visits and free skate rentals.

“Any one can learn to skate. Adults that come to the rink who never skated before may start off fearfully clinging to the wall but soon develop camaraderie with their other class members, encouraging each other. Confidence, strength, and stamina all go up; some even become competitors,” says Snyder with obvious pride and delight.

Pat Bauman, 43, found this to be true for herself. She began to take the Learn to Skate classes in 2005 because of an annual skating tradition she shares with her niece at the holidays. “I used to just take one series of classes annually to brush up on my skills a bit before getting together with my niece,” says Bauman. “But this year I was having so much fun in the class that I decided to continue in January with more lessons at the next adult level.”

Pat Schwinghammer, 46, and his five-year old daughter, Mia, are both taking lessons at the Joy Burns Ice Rink. “Ice skating is always something I wanted to do. When my daughter got into it, I decided to give it a try,” says Schwinghammer. Mia started lessons two years ago. Nine months ago, when Mia’s lesson schedule could finally coordinate with his, Pat started as well. They enjoy being on the ice for lessons at the same time and practicing together afterwards. “One of the coolest things is that she and I are at about the same level; we are peers in this endeavor, which really gives her a lot of confidence and allows her to see the benefits of working at something,” says a proud Schwinghammer. “This is my favorite part of the week; skating is a great thing to do with our kids.”

Parents who are considering exposing their children to ice skating can feel good about the sport’s positive effects on many levels. Linda Boumeester, former ice dancing competitor, and now a coach at the University of Denver for the learn to skate classes (as well as private) and the University of Denver Club Figure Skating Team, remembers the first time she ice skated in Garmisch, Germany at age six. “I fell in love with it and I still love it at age 56,” For Boumeester, ice skating is much more than just an exhilarating glide across the ice. She explains that skating develops the entire person, physically emotionally and mentally. “It is part and parcel of everything you will use in life.”

Physically, skating requires the development of both gross and fine motor skills. “Figure skating requires a great deal of physical strength to do the jumps while at the same time requires fine motor skills for grace and finesse,” explains Boumeester. “It takes awareness, balance, and coordination because you perform on a steel blade that is an eighth of an inch thick to music and make it all look effortless.”

Emotionally, skaters become masters of patience. “One of the most important life lessons is to learn to accept that there will be setbacks,” says Boumeester. “You have to learn to fall and get back up and try again.” It is this patience and persistence that are a part of developing personal success and the ability to overcome adversity. "I personally learned that if I can skate in front of a rink full of spectators and be tested in front of a dozen judges and perform my skills to the best of my ability, I could do anything! That philosophy has guided me most of my life; I am persistent!”

Mentally, students of ice skating are often exceptional students in the class room as well. Boumeester feels that this is because, through skating, they learn discipline, confidence, concentration, interaction, musicality, timing, and time-budgeting skills at an early age. And, because students learn how to stay on the beat of music--whether it is an eighth, a quarter, or half time—math skills often improve! “All of this transfers to many aspects in life, especially the feeling of accomplishment,” points out Boumeester. “You learn that anything worth having is worth working for.”

For those adults who are just looking for a good way to exercise and stay strong, ice skating is ideal because it is a weight-bearing exercise. “There is no need to do jumps and such,” explains Boumeester, “Just gliding under your own power is weight bearing.”

Skating develops the whole body, from the core to the legs to balance and posture. But for those who may want to get in a little conditioning before heading to an ice rink, performing some exercises in the gym in preparation may be helpful.

Carin Orr, University of Denver Aquatics and Fitness Program Manager, suggests, “The major muscle group most involved with skating is, of course, the legs—quadriceps, hamstrings, adductors, abductors, and calves.” Orr reminds us that muscular endurance is the objective for skating, not muscularity. Any exercise that will improve endurance, such as bicycling, running, or swimming, is recommended. Also, ice skating is a low-impact sport so knees and joints will not take the beating they often experience when performing higher impact sports like jogging and skiing.

Carin Orr and Patti Snyder both take issue with the “I have weak ankles” excuse for not trying skating. “The most common excuse I hear from adults is that they have weak ankles; there is no such thing as weak ankles,” challenges Snyder. “Stability of the ankles is the issue,” continues Orr. “Skating teaches you to use your leg muscles and gluteus for support and control rather than your ankles.”

Some suggestions for conditioning before starting your ice skating lessons:

LEGS

Level One (No resistance):

Leg Raises from the floor (each exercise requires about 20-30 repetitions for two-three sets):

1. Quadriceps: Lie on your back with one knee bent and foot on the floor and one leg straight. Lift the straight leg (foot flexed) until it is level with the knee of the bent leg.

2. Gluteus: Lie on your stomach with feet flexed so that the tops of the toes touch the floor. Lift one leg as high as your can from the floor. Switch legs. (Note: this can also be performed from an “all fours” position.

3. Abductors: Lie on your right side, left leg resting on top of the right leg. Lift the left leg away from the right leg. Switch to the left side and repeat.

4. Adductors: Lie on your right side with the left foot resting on a chair. Lift the right leg towards the left leg. Switch sides and repeat for the other leg.

5. Calves: Stand and repeatedly raise your heels off the floor (“tippy toes”).

Level Two (Adding some resistance):

Add resistance bands to each of the above exercises, performing each set 15-20 times or more for two to three sets.

Level Three (Work with machines, performing 15-30 repetitions for two to three sets):

1. Leg Press (quadriceps, gluteus, hips)
2. Leg Extensions (quadriceps)
3. Hamstring curl (hamstrings)
4. Adduction/Abduction (Inner and outer thigh)
5. Standing and seated calf machines
BALANCE

Level One: Stand on each leg for 30 seconds each leg.
Level Two: Stand on one leg on a dense foam pad for 30 seconds each leg.
Level Three: Stand on one leg on a Bosu ball or inflatable discs.

CORE (abdominals, gluteals, lower back):

Level One: Lie on the floor with both feet flat, knees bent. Push through the feet and lift the hips off the floor and hold for 30 seconds to one minute.

Level Two: Lie on the floor with both feet on a stability ball. With arms at your side for added stability, lift your hips off the floor, keeping the legs straight, and hold for 30 seconds to one minute.

Level Three: Same as level two, but do not place your arms on the floor-rest them on your thighs as you hold for 30 seconds to one minute.

DENVER METRO AREA ICE SKATING RINKS
(For more information go to rinktime.com)

Joy Burns Ice Arena, 2250 E. Jewell Ave., Denver, 303-871-3904

Big Bear Ice Arena, 8580 E. Lowry Blvd, Aurora, 303-343-1111

Boulder Valley Ice, 125 Superior Plaza Way, Broomfield, 303-494-4777

The Rink at Belmar, Alaska Drive and Teller Street, Lakewood, 303-742-1520

The Edge Ice Arena, 6623 S. Ward Street, Littleton, 303-409-2222

Family Sports Center, 6901 S. Peoria Street, Centennial, 303-708-9500

Foothills Ice Arena, 2250 S. Kipling, Denver, 303-986-4119

The Ice Ranch, 841 Southpark Drive, Littleton, 303-285-2110

The Ice Rink at One Boulder Plaza, 1801 13th Street, Boulder,
303-209-3722

Ice Center at the Promenade, 10710 Westminster Blvd, Broomfield, 303-469-2100

North Jeffco Apex Center-Arenas, 13150 W. 72nd Ave, Arvada,
303-424-2739

Sun Microsystems Ice Center, 10710 Westminster Blvd, Westminster, 303-404-3045

Wheat Ridge Community Center, 4005 Kipling Street, Wheat Ridge, 303-231-1300

YMCA Arapahoe Branch Skating Rink, 2800 Dagny Way, Lafayette, 303-664-5455

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Safety Tips

The National Safety Council offers these tips to help you and your family enjoy safe skating:

• Wear skates that fit comfortably and provide enough ankle support to keep you on your feet.
• Have the blades professionally sharpened at the beginning of each season.
• Skate only on specially prepared skating areas where you are sure the ice is strong enough to withstand your weight.
• Always check for cracks, holes and other debris.
• Before setting out on your skating expedition, learn basic skating skills, such as how to stop and fall safely.
• Wear warm clothing and rest when you become tired or cold.
• Never skate alone.

Freshman Weight Gain—Fact? Fiction?

“My relationship with food was about social and family bonding as well as security,” explains Daphne Oz, recent Princeton graduate and author of The Dorm Room Diet. “It was only when I was a senior in high school that I realized that I had unhealthy associations with food, using it to synthesize good feelings and comfort.”

As college loomed in her immediate future (with the concurrent media reports about “inevitable” weight gain) Oz made a decision to assert her adulthood and embrace the possibility that she could lead an enjoyable life and still have a healthy relationship with food, not one where food was a crutch. And, that she would do it right at the beginning of her college career.

Oz, who grew up in a medical family (her father is cardiac surgeon and best selling author, Mahmet Oz, M.D. and two grandfathers are also cardiac surgeons) knew how to eat for good health but saw a need for specific information that dealt with the reality experienced by students. So she wrote a book. “My book is the result of developing a framework that applied all of the knowledge I grew up with in a way that would be accessible to my peer group,” explains Oz.

*The Food Fight

College freshman can easily get caught up in the exhilarating flush of nascent adult independence and the stress of academic responsibility, especially when it comes to food and exercise. The cafeteria allows unlimited visits to the buffet. Vending machines stocked with chips and sweets beckon at all hours and classmates take food breaks together during all-night cram sessions. Stress released on the weekends is almost always accompanied by food and drink. The demands of class work can shove regular exercise aside, sleep becomes erratic with deprivation the norm.

Hence, the unfortunate annual media exploitation of a largely mythical phenomenon labeled “The Freshman 15.” Other than being a snappy alliteration, this declaration of inevitable corpulence is mostly hyperbole. It is not true that most freshmen gain 15 pounds the first year. Weight can go up or down and if there is some general weight-gain, it is more like four to five pounds versus 15.

There is so much misinformation flying around regarding food, nutrition, and weight loss and how it all relates to good health that it is often difficult to get to the truth. Stepping into adulthood often means stepping up and finding answers that are relevant to you.

Alisa Shanks, Ph.D. and psychologist on staff at the Wardenburg Student Health Center at Colorado University, Boulder, wishes that the media would stop its annual lathering of the subject. “This is not accurate at all,” emphasizes Shanks, “and is not even close for most students. What this perpetuates is fear which leads to overcompensation. Some students become too focused on the fear of the “Freshman 15” which leads to skipping meals and/or over-exercising.” For some young people who struggle with poor self- image, especially in the area of the body, this can lead to destructive behaviors ranging from experimenting with unhealthy dieting to eating disorders like bulimia and anorexia.

“It is already difficult to be a young person in America with all of the media attention where stars are thin and svelte and are deemed too fat, even at a size six. Fat prejudice is a problem and can lead to serious eating disorders,” says Shanks. “Young women in particular subject themselves to mythical standards that become an internally abusive voice that says, ‘You are undisciplined, sloppy, bad,’ where how you look is THE most important thing about you.”

College creates a large identity shift. High school, where everyone knew you, is no longer relevant at a more complex school where nobody knows you. Quick social decisions are made and students often fear being unacceptable to others, which means they may feel unacceptable to themselves. This may result in students seeking ways to change their appearance by regulating their weight.

Natalie Murphy, R.D, also with the Wardenburg Health Center, points out that when students experience the stress of new surroundings their normally stable internal cues regarding hunger and fullness may be replaced by fear of weight gain which can lead to misconceptions about food. Often this will result in students categorizing foods into categories of good and bad or healthy and unhealthy. And they may even further speculate that if they eat ‘bad’ foods they will gain weight or start telling themselves, ‘I am a bad person.’

“We need to clarify that food is not a moral issue,” Murphy emphasizes. “Every person needs regular meals and snacks. In fact, this is the key to providing sustainable energy for studying and going to classes. All foods can be included in a healthful intake. There really are no ‘bad’ or ‘good’ foods.”

Murphy counsels students to explore what is going on in their particular life, emphasizing that we all come in every shape and size. Long hours of studying and classes scheduled back-to-back can affect meal scheduling so finding a way to be mindful of choices as well as questioning the conflicting and often specious messages they receive on food is key. “It can be difficult for students to think critically on their own so a supportive environment where they can clarify their own issues around food is part of what health professionals can do to help. “

One way to stay on balance is by using the acronym, HALT: Am I Hungry? Anxious? Lonely? Tired? If you answer yes to being Anxious, Lonely, or Tired, then accept that the perceived need to eat may be less about hunger than emotions. Otherwise, by all means have a healthy snack.

The Community Health Department at Wardenberg Health Center, CU, Boulder, meets with all new students to try to get them focused on good health as they start their college careers. “We cover mindful eating, encouraging students to not dwell on calorie counting or numbers on a scale,” says Anne Schuster, professional staff member with the department. “We also encourage joyful movement by doing physical activities that make them feel good instead of compulsively exercising to burn off the previous evenings party or in preparation for one coming up.”

They also inspire students to look at the long-term impact of their decisions and to focus on nutrition in general. “Students come by the Center with all of the usual questions on how, what and when to eat,” says Schuster. “We encourage eating as close to nature as possible while also enjoying a wide spectrum of foods.” The staff advocates for as much positive talk as possible on body image, food choices, and nutrition by providing classes and outreach at the residence halls and Greek houses. “We know that behavior change requires sustained conversations so we work to reach as many people as possible.”

EXERCISE—Yes, you can!

One “nutrient” that is essential for stress relief, weight control and overall good health is “vitamin X”…..EXERCISE. Even taken in small doses, physical exertion can clear the mind, calm the nerves, and elevate the mood. Adding this “nutrient” can positively enrich campus life.

Denver University’s Director of Aquatics and Fitness, Tiffany Ulatowski, observes that this year’s freshman class seems to be very fitness oriented, filling the yoga, kickboxing, and boot camp classes offered free to students. “The majority of students seem to be more aware and engaged, understanding the value of staying fit,” says Ulatowski. “The Ritchie Center is also a social gathering place for students. Large recreation centers are the coming thing for many colleges now.” Many universities even have small fitness areas in the residence halls.

If going to the campus fitness facility is not appealing, campus layouts themselves can provide great opportunities for getting in a little exercise. Anna Palij, A&E editor for the Temple Column, Temple University, PA, says she did not notice any weight gain due to all the walking she had to do between buildings at this large urban university. “Not having a car is a great way to stay more fit,” suggests Palij.

HEALTHY DORM ROOM

It is difficult to avoid mindless snacking on high calorie/low volume/low quality foods, especially when studying or socializing with friends. Stock your dorm room with fruit, veggies, and whole grain granola-type snacks. If you are able to have a small refrigerator, stock it with hummus, peanut butter, and other high-fiber items.

HEALTHY DINING HALL

Natalie Digate Muth, RD, University of North Carolina, suggests:

1. Walk through the entire line first. Scope out the most appetizing choices before deciding.
2. Make one trip through the line and select foods based on nutritional value.
3. Wait at least 10-20 minutes—the time it takes to feel full—before deciding to eat dessert.

Making a point of adding high-fiber vegetables and fruits to your main meal choices can easily become habitual.

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Joan Salge Blake, RD, and Associate Clinical Professor at Boston University, suggests the following for avoiding some of the pitfall of the new college experience:
1. Don’t skip breakfast. This can lead to extreme hunger later in the day, as set up for impulsive snacking calorie dense/nutrient starved foods.
2. Study at the campus library. Snacks are not permitted here so temptation is reduced.
3. Walk off the stress. A quick walk can reduce stress and clear the head as well as provide necessary physical exercise.
4. Add fruits and vegetables to your meals. High fiber foods like these are higher in volume than most processed foods. Adding these to your meal choices is good to the waist and much more nutritious.
5. Don’t drink your calories. Low fat or skim milk or water is far healthier a choice than sodas which are high in calories (250 per 20 ounces in many cases!), and offer little nutritionally. Alcoholic beverages weigh in at seven calories per gram.

************

RESOURCES:

*Books:

“The Dorm Room Diet” and “The Dorm Room Diet Planner,” Daphne Oz, Newmarket Press, 2006/2007, $16.95/$12.95 respectively

“Rice Cooker Meals, Fast Home Cooking for Busy People,” Neal Bertrand, Cyprus Cove Publishing, 2008, $12.95

“Do I look Fat in This?” Jessica Weiner, Simon and Schuster, 2006, $17.99

“Life Doesn’t Begin Five Pounds From Now,” Jessica Weiner, Simon and Schuster, 2007, $12.95

*Web Sites and other support:

US Agricultural Department, mypyramidtracker.gov

“Health at Every Size,” Peggy Elam, Ph.D., HealthAtEverysize.info

Body Positive, BodyPositive.com

Daphne Oz’s, “The Dorm Room Diet,” suggests and eight-step program of, down-to-earth suggestions that the busiest of college students can apply immediately:

Step One: “Get Inspired.” Nothing begins without a decision to do something and formulating a goal.
Step Two: “Get Informed.” Addresses the myths and facts of weight gain, stresses of college, and figuring out a food plan.
Step Three: “Get Started.” Among other things, offers ‘Five Principles for Health Eating.’
Step Four: “Get a Grip.” Looks at time, money, and space constraints of college life.
Step Five: “Get Prepared.” Examines the usual college pitfalls and provides tips on how top stay in control and on course.
Step Six: “Get Moving.” Presents the benefits of exercise and even illustrates workout routines for the dorm.
Step Seven: “Get your Vitamins.” Looks at essential nutrient intake and how to insure that you get what you need in your diet.
Step Eight: “Get Happy.” Addresses the importance of emotional and mental health in conjunction with the rest of the book's focus on physical health, with relaxation tips to help center your purpose-driven life.

Ski and Snowboard Preparation

“I am 50 and run daily but this does not seem to be enough for when I go skiing. What else should I do?” S. Ramirez, Fremont, CA

As champion freestyle skier and coach, Chip Richards, says, “The broader the base, the higher the peak.” Training as much as possible in all of the basics is essential for a safe and successful skiing adventure (regardless of whether you enjoy Alpine, cross-country, or snowboarding). This includes every one of the following:

*Cardiovascular endurance
*Muscular strength and endurance
*Core strength, balance, and control
*Agility and explosive power

Andy LeRoy, head coach of Alpine skiing at Denver University suggests, “Get in some hikes in the mountains, even if it is just in the foothills, to get the heart rate going at higher altitudes because the altitude almost doubles at the ski areas.” Gliding over the snow may not seem like much of a cardiovascular workout when compared to activities like running or cycling, but at higher altitudes, heart and lung conditioning means better endurance and mental alertness which are both essential for avoiding injury.

Your running provides a good cardiovascular base but mix in some “interval training” (sprints) where your heart rate varies between 65 and 85 percent of that same target heart rate. This combination not only provides good general conditioning but also bolsters the anaerobic energy system, characterized by stops and starts and bursts of intense action.

Coach LeRoy recommends weight training organized into a circuit to create an efficient workout session and keep the heart rate up. The basic exercises for a leg circuit would include squats, hamstring curls, leg presses/squats, calf raises, and lunges. Perform each set with moderately challenging weights where 15-20 repetitions can be accomplished without too much strain. After minimum rest (keeping your heart rate at about 50% of your target), perform another set, then another. After one to three sets, change exercises, again without allowing your heart rate to drop.

For the rest of the body, basic exercises for the circuit will include chest presses, pulldowns and rows for the back, shoulder presses, biceps curls, and triceps pushdowns. Other great exercises are pushup and dips. “One of the most neglected areas for most people are the muscles of the back and abdominals, or core,” reminds Coach LeRoy. “The midsection takes the brunt of the work. Legs act as shock absorbers but after a day of 10-15 runs and six to eight hours on the slopes, most people feel the midsection the most.”

The strength needed for skiing, snowboarding, and cross-country emanates from our center. But it is not enough to lie down on the floor and pop out a few crunches. To really get it right the elements of posture and balance must be part of the training. By using a Swiss Ball as your platform for crunches, for example, more of the body’s balance mechanisms are challenged.

Explosive power is achieved through “plyometric exercise,” which means explosive actions performed in short bursts. Examples of plyometric exercises are “squat jumps” where you squat to parallel and try to jump as high as you can. Another is the “box-shuffle” which requires a stable box about nine inches high. Start with one foot on the box and one on the floor. Push up with both legs and switch your feet in mid air. Land with the opposite foot and repeat.

CARE AND FEEDING OF THE OLDER ATHLETE

“Growing old is not for sissies,” said Betty Davis. Older athletes (for the sake of focus, let’s define that as over age 50) have already confronted the notion of being wimpy in the face of time’s steady onslaught. And they say, “No, I am going to stay fit, independent, and do what I want to do, age be damned.”

Regular exercise is a must for anyone who wants to live vibrantly in the later decades of life. As we age, we lose lean muscle and gain fat, a constant struggle for everyone, even the physically active. While regular aerobic exercise keeps the body leaner and the cardiovascular system healthier, aerobics do not preserve muscle mass. This means that strength training must be incorporated in order to preserve muscle and fend off joint, tendon, and ligament problems.

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