Fitness

The Secret to Cardiovascular Training: Just P.A.C.E Yourself

What is Cardiovascular Training?
Cardiovascular training, cardio for short, is exercise involving your large muscle groups, such as your legs, to make your heart and lungs healthier. There are many different approaches and varying opinions on the best way of exercising your heart and lungs. The most important thing to know about cardio is just to get out and do some!!

The Benefits of a Cardio Workout
•Improved cardiovascular and respiratory functions
•Decreased resting heart rate and blood pressurerunners
•Decreased risks of death from coronary artery disease
•Decreased anxiety and depression
•Enhanced physical ability and independent-living in older persons
•Enhanced feeling of well-being
•Enhanced performance at work and recreational / sport activities
•Reduced unhealthy weight gain
•Lowered incidence of cardiovascular disease, stroke, Type 2 diabetes, osteoporosis, colon cancer, breast cancer and gallbladder disease

Effective Cardio Training

P.A.C.E. Yourself!
The way you exercise affects the way your metabolism operates over the next few hours following your workout. Are you thinking this is the part we tell you to start training for your first 10K run? Don’t worry; if the thought of that makes you cringe, you will love this next part. Cardio training does not have to be as overwhelming as running an hour every day, or even half an hour every day. I am going to introduce you to a technique. I came across called the PACE™ method. This method was discovered by Dr. Al Sears who has been in the field of exercise for over 25 years. His PACE™ training method is based on the theory that continuous, endurance exercise actually induces your heart and lungs to “downsize” as the body adapts to the demand. This method has also been referred to as the “short-burst” training method and it has proven to lower fat percentage and increase muscle mass,better than traditional, hour long workouts. Having said that, if you are a runner, and that is what you enjoy doing, that is great cardio exercise. The idea behind the short-burst training is to give you ways to exercise efficiently and give you quick results.

Some of the Benefits of Short Burst Training
•Improves maximum cardio output
•Better cardiac adjustment to your heart’s demand
•Helps your body lose fat in as little as 12 minutes per day
•Improves cholesterol levels
•Provides anti-aging benefits
•Suitable for all experience levels even those who have never taken up an exercise
program and are out of shape

Examples of Short-Burst Exercises

Activity Equipment Required Duration Instruction
Jump Rope Skipping Rope 24 Minutes One minute jumping followed by one minute resting.
Sprint None 24 Minutes Run hard for one minute followed by a minute of walking/resting.
Cycling Stationary Bike 24 Minutes One minute hard cycling followed by one minute of rest.
Elliptical Elliptical 24 Minutes One minute hard activity on the elliptical followed by one minute of rest.

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Could Exercise Be Bad For You?

In keeping with the myth-busting theme from my last blog I thought I’d take the opportunity to address a rather ridiculous study I came recently came across. The study suggests that not everyone may benefit from regular exercise, and that for a small fragment of the population, exercise may actually increase diabetes and heart disease risk factors.

As silly as the study may be, to someone who does know much about health and wellness this might be there get-out-of-gym-free card.

The “Facts”
The study analyzed data on 1,687 adults, compiled from six previous studies, including the HERITAGE Family Study, the DREW Study and STRRIDE.
Based on arbitrary parameters put fourth by the researchers, studies found that around 11% of participants had an adverse change in at least one risk factor, and that 7% had adverse effects in two or more risk factors.

Debunking the Myth
At first glance the study almost seems legitimate. However, closer inspection reveals that the study is flawed (no surprise there!). The researchers were able to prove that exercise may actually increase diabetes and heart disease risk factors because they did not factor in the importance of proper nutrition. In many cases participants were sedentary or overweight and were instructed not to change their diets. Though exercise is an important aspect of health many of us know that it is not the only aspect. Regular exercise coupled with proper nutrition is crucial when trying to achieve and maintain a healthy lifestyle.

The Verdict
Isolating one component of health is not an accurate way to gauge it. The study focuses on exercise, and exercise alone, with the intention of contradicting current public knowledge. If the study’s participants had altered their diet for the better, the exercise would have not have been detrimental to their health. Just because a study seems legitimate doesn’t mean it is. Many studies are completed with the intention of pushing boundaries or shocking the media. It’s important to conduct your own research when you read articles that contradict popular knowledge. Visit a reputable  health website like mercola.com or search for other peoples reactions to the claim.

Thousands of studies have proven that exercise and proper nutrition are the key to a healthy life. Don’t let one skew your perception.

Do have an idea for next week’s blog? Comment in the field below!

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Busting the Chocolate Milk Myth

Chocolate milk has become many gym-goers favorite post workout drink, but is it really as beneficial as it is advertised to be? I don’t think so!

The Myth: Recent Studies have shown that drinking chocolate milk after exercising is advantageous because of its protein content. Compared to plain milk, water or most sports drinks, it contains double the carbohydrate content, ideal for tired muscles. Its high water content replaces fluids lost from sweating and assists in preventing dehydration. In addition, it gives the body calcium, vitamin D, sodium and sugar, which help you retain water and regain energy.

The Facts: Good advertising can sell anything, and the chocolate milk campaign proves it. Most people like chocolate, so naturally most people like chocolate milk. However, it was not until the sugary beverage was deemed a “smart post-workout choice” that health conscious individuals jumped on the chocolate milk bandwagon. Oh, what millions of dollars in marketing can accomplish!

Though advertising and research insists that chocolate milk is beneficial, there are three main reasons why I disagree:

1) Milk – Maybe Not so Good!

It’s commonly thought that dairy products are good sources of calcium; however, they may not be the best source. Cow’s milk is rich in phosphorous, and when combined with calcium can actually prevent it from being absorbed properly. The protein in milk may also cause calcium to leach out of the bones. When you consider that many dairy cows may have been injected with antibiotics, leading to antibiotic resistance, it may not be the best calcium source for our families. Bovine growth hormones, while illegal in Canada, are still used in some countries to yield more milk per cow. Another factor to consider is that many people are sensitive to cow’s milk, not just to the lactose in the milk but the protein in milk itself, which may lead, for example, to gastro-intestinal problems, allergies and eczema and general low grade body inflammation.

In some aspects, organic milk is a better alternative than regular milk, but there is a concern over the pasteurization process. When milk is pasteurized all the important enzymes are destroyed and, without these enzymes, milk becomes difficult to digest, placing added stress on the pancreas, which may lead to diabetes.

2) Sugar, sugar!
A serving of chocolate milk contains 6-10 teaspoons of sugar per serving. And most bottles of chocolate milk contain 2 servings—YIKES!  Simple sugars like the ones found in your chocolate milk, cause acid imbalances in the body, and also contribute to poor nutrient absorption, a weakening of the immune system, and even nutrient losses. While chocolate milk may be better than plain carbohydrate sources for athletes, it is not worth the excessive calories or sugar for those trying to lose weight.

3)The Source
The most widely cited article I could find about chocolate milk and exercise recovery was Chocolate Milk as a Post-Exercise Recovery Aid.  And guess who sponsored said research–the Dairy and Nutrition Council. Hmm, big surprise there! After reading the above-mentioned study it became clear that the so-called benefits of chocolate milk do not apply to average gym-goers.  The study consisted of a mere 9 participants all of whom were elite athletes. Obviously this was done on purpose, as use of  “average” people would not have rendered the same results.What’s more is that the vast majority of studies pushing the use of chocolate milk as a post workout recovery beverage examined athletes performance after having the recovery beverage shortly after an initial workout. I seriously doubt that the average person is going to the gym, having a recovery beverage, and then doing another workout. Most people, at best, are not working out again until the following day.  The clearly biased study concluded that chocolate milk is indeed advantageous post workout (for elite athletes), but no more effective than a sport’s drink such as Gatorade.

The Verdict: Chocolate milk is fine as an occasional treat, like cookies and chocolate bars. However, the people benefiting the most from you consuming chocolate milk post workout are those in the dairy industry, not you.

Opt for a protein shake and a banana after your workout and your body will love you for it.

What kind of healthy snack or beverage do you consume after a workout? Leave a comment below!

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Fitness and Fun in the Sun – Summer activities to keep you fit!

Summer is near and it’s time to get outside and get moving. Since I love spending time outdoors I thought I would write a blog on the different ways you can stay fit and have fun this summer.

Enjoy!

1. Go for a nature walk or hike!
Bring the kids, pack a picnic, and explore the great outdoors! One of the reasons I love living in Ottawa is because all of the great hiking and walking trails. Plan your hike ahead of time by researching the trail online. Most public trails have information concerning the degree of difficulty, length of trail, and additional activities offered. If you live in the East End of Ottawa I strongly suggest visiting Mer Bleue’s Bog boardwalk. Learn about Canada’s wetlands as you walk the 1.2km interpretative trail. Want to burn more calories? Extend your stay and walk the 6km trail through surrounding forest.

2. Take a walking tour of the city!
Though travel may not be in your cards this summer, who says you can’t be a tourist in your own city? Most big cities have walking tours that you can join for a relatively decent price (many offering discounts to families). See the sites that your city is famous for and learn the stories behind them, all the while burning calories! Most walking tours last anywhere from 1-2 hours and run throughout the day during the summer. They are a great way to get to know your city, as well as get some fresh air.
And for those of you who like to be spooked check to see if your city offers a Haunted Walk tour. Get exercise while following your tour guide through the dimly lit streets and stop to hear scary ghost stories along the way. Booooo!

3. Go to the beach!
For those of us living in Ottawa, going to the beach isn’t something we do often. But why not pack a picnic, some towels, and volleyball and head to the water. Swimming might not be an option, but burn calories by walking along the shoreline, or playing a pickup game of volleyball. Just because we don’t live in California doesn’t mean we can’t act like it!

4. Join a summer sport’s league!
Joining a sport’s league is a great way to meet new people and get fit! Go online and search for adult recreational sports teams in your area. In the summer months there are a variety of outdoor sports you can join. Volleyball, flag football, golf, kickball, soccer, softball, and ultimate Frisbee are just some of them offered in the Ottawa area.

5. Row, row, row your boat (gently down the cannel)!
In the warmer months consider joining a rowing club to get fit and be social. Do it recreationally or competitively, but prepared for team work! Ottawa is a prime place to join a rowing club, the Rideau cannel runs through the city’s core making it accessible to people coming from both the east and west end of Ottawa.

6. Go Bicycling!
Most cities have rentable bikes located throughout the city. Grab a bike and ride off into the sunset.

7. Find your zen!
Find a yoga centre that holds classes outside. We all know how beneficial yoga can be, breathing in some fresh air while doing it is even better.

8. Go to a water park!
Your kids will love you for it, and there are two great water parks in the Ottawa area.  Where does keeping fit come into play? Walking from the parking lot to the park’s entrance is exercise enough (haha), not to mention all of the swimming and stair climbing you will be doing.

9. Try something you’ve never tried before!
Be adventurous go rock-climbing, zip lining, whitewater rafting, or paintballing. These types of activities get your body moving in a non-conventional way. Be safe though! Go online and find out where you can safely experience your wild side.

10. Put your walking shoes on!
It’s nice out. Get out and get moving. Walk around your neighborhood or go downtown for a stroll around the city. And when walking isn’t enough jog around your block to your favorite playlist. Summer is only here for so long. Enjoy it!

Note: For those of you who live outside of Ottawa there are plenty of outdoor activity resources available online. Play tourist and visit sites like tripadvisor.com. Sites like this list a variety of activities available in your area.

Do you have any other ideas you can add to the list? Let me know below!

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drnathalie@drnathaliebeauchamp.com

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