Health Benefits of Spinning and How To Do It Right

 

These Spin tips will keep you sweating, smiling and secure knowing you’re doing it right.

First, here’s a little history on how Spinning was first created. Back in the ’90’s medical anchor, Ileana Bravo and I interviewed the founder of something people in Miami were talking about called “Spinning.”  We produced a health segment for NBC Miami and interviewed the Founder of it.  His name was Johnny G.

The TODAY SHOW picked up the Miami story and spinning spun off nationwide. Johnny G. wanted other people to be able to reach their champion within from anywhere the same way he desired to after being sidelined in a car accident.

The founder, Johnny G’s full name is Johnny Goldberg. He was a champion endurance bicycle racer. His passion to create a different type of indoor bike was ignited after he was hit by a car while training on his bike outdoors at night.

Following that accident, Johnny G. spent ten years developing the right type of indoor cycle that would feel like his real road bike.

The Spinner® bike officially launched in NYC in 1993 and was offered at Crunch Gyms.

 

Here’s what it looks like.

 

Spinning is still hotter than ever because of all of the above and more.

 

Now you know why it’s so popular with men and women. Here’s how to do it right.

Proper set-up and form helps you avoid injury and maximize all those health perks.

Everyone can benefit from a few expert tips. Numero Uno:  Warm up.

Best Warm Up Moves Before a Spinning Bike Class

by Brian Willett

Warm-up moves can help you burn more calories, reduce risk of injury, and improve your performance on the bike. Of course, certain warm-up moves will be more effective than others, so choosing well is important.

Quadriceps Moves

Your quadriceps — the large group of four muscles on the front of your thighs — drives the motion of spinning workouts, providing power to move the pedals. You can get your quadriceps ready for spinning with body-weight squats, light pedaling and the standing quadriceps stretch. To perform that stretch, stand with one hand leaning on a wall for support, and the other hand holding your foot to your buttocks so you are standing on one leg. Be sure to flex your knee completely when performing the standing quadriceps stretch to ensure you are fully stretching the muscle.

Hamstrings Moves

Your hamstrings are located on the back of your upper leg, and like the quadriceps, they are involved in every pedal stroke when spinning. An easy way to get your hamstrings ready for spinning is to bend over and touch your toes. You can also sit down and perform a sit-and-reach motion. According to a study from the February 2005 edition of the “Journal of Strength and Conditioning Research,” performing static stretches rather than dynamic moves is preferable for improving flexibility.

Back Moves

Your back muscles have to work hard to maintain proper posterior chain alignment and prevent you from slouching over when you ride. Thus, it’s important that you warm up your back muscles to prepare them for that work. You can stretch your back muscles in several ways, such as by lying on your back and pulling your knees to your chest, or doing the cat-cow stretch.

Shoulder Moves

Although your shoulders don’t push the pedals, they do help support your upper body while you ride and assist in steering. Moves such as jumping jacks, arm circles, and extending your arms behind your back as far as you can will help you get your shoulders loose and ready for your spinning class.

Calf Moves

The muscles of your calves are small, but they can produce a lot of power when cycling. Both squats and jumping jacks can help warm up your calves, but you may also wish to perform calf stretches while leaning against a wall. To do so, put both hands on a wall and lean into the wall, with one leg bent at the knee and one extended fully back.

 

Now that you’re warmed up, I spoke with expert Spin Instructor, Julie Insogna.

Now that you’re warmed up, I spoke with Spin Instructor, Julie Insogna about your next move:

QUESTION:

FIRST, TELL US WHEN AND WHY YOU GOT INTERESTED IN SPINNING?

JULIE INSOGNA:

QUESTION:

WHAT ARE THE BENEFITS OF SPINNING?

JULIE INSOGNA:

QUESTION:

WHAT’S THE FIRST THING SOMEONE SHOULD DO WHEN ENTERING A SPIN CLASS?

JULIE INSOGNA:

QUESTION:

WHAT’S THE SECOND THING THEY NEED TO DO?

JULIE INSOGNA:

QUESTION:

THIRD?
JULIE INSOGNA:

QUESTION:

ANYTHING ELSE SPINNERS NEED TO KNOW?

JULIE INSOGNA:

QUESTION:

WHERE CAN PEOPLE TAKE YOUR CLASS OR FIND OUT MORE ABOUT IT?

 

Thanks, Julie!  

More Great Spin Tips by Deb Cheslow:

What to Wear in Spin Class

When you first start spin, you might want to wear padded cycle shorts as the saddle takes some getting used to.

Most spin classes have bikes with pedals that accommodate people in sneakers in addition to one or two types of cycle clips that attach to cycling shoes.

When we first started spin, we wore sneakers for a couple months before making the commitment to buy the shoes. In hindsight, we would have purchased those “spin shoes” much sooner, as you have so much more leverage and less wiggling when you’re clipped into the spin pedals. It also puts much less stress on your shins and toes!

How to Set Up Your Bike

Spin class bikes are not beach cruisers. You don’t want your knees crumpled; you don’t even want them at a 90-degree angle.

You want your knees to be slightly extended but not so much that you can’t put full pressure on the down stroke of your pedal.

 

Most spin enthusiasts also bring their bike handles up higher than they would a road or mountain bike to accommodate running out of the saddle (we’ll get to this in a minute).

And, make sure that you’re not reaching dramatically to those handlebars when you’re seated on the bike.

Everything is adjustable and this is where it’s most important that your spin instructor get you dialed in.

Spin is All About Tension and Tempo

Your spin instructor expects you to keep tempo with the song so that everyone in the class is on the correct “leg” for certain activities.

Tension knobs on the bike will take you from no tension to “drag” (where you begin to feel tension or “the road” as they call it) and subsequent turns up from there make the ride increasingly “steep.”

While no beginner in spin class is expected to keep high tempo AND tension like the advanced riders are accustomed to, you want to work your way into higher tension as it burns more fat and enhances your cardio workout.

Initially, though, just focus on the tempo, right, left, right left, right left, march!

About Jogging, Sprinting and Running Out of the Saddle in Spin Class

 

Spin usually requires seated climbs and runs as well as “running out of the saddle” where you’re actually jogging or sprinting while standing above the saddle of the bike.

For beginners, the runs out of the saddle can be too demanding.

DON’T LET PEER PRESSURE CONVINCE YOU TO RUN WHEN YOU’RE NOT READY TO.

Most spin enthusiasts have been doing this a long time, BUT they started right where you are starting. When you try to run out of the saddle at the same amount of time or distance these “regulars” are accustomed to, you can hurt yourself.

Swallow your pride and stay in the saddle, keeping tempo and increasing your tension slightly until you feel you can take on a jog initially for a few given seconds. Build up from there!

When you begin to run out of the saddle, do NOT lean your body weight (or your elbows!) on your handlebars.

This puts too much torque on your knees and can damage them. Rest your hands lightly on the handlebars and focus on sitting back, above the saddle, so the strong leg muscles of your quads and hamstrings are doing the work.

Your spin class instructor will take you on intermittent (and imaginary, of course) hills, downhills and road runs.

At times, he or she will ask you to do intervals where you sit in the saddle for a number of counts, then run above the saddle for the same number of counts – and sometimes, these counts can be just 2 or 4!

Remember the rules during intervals (or “jumps”) – if you’re not ready, sit your butt down and just keep pedaling.

If you are ready, try a few, making sure you don’t lean on the handlebars.

About “Hill Climbing” in Spin Class

Sitting on the saddle and pedaling in spin class does not necessarily mean you’re resting or “recovering.”

In fact, riding “in the saddle” with solid tension will burn more calories than sprinting.

 

A good spin instructor will methodically increase tension as you ride in the saddle, effectively making you feel like you’re pedaling up an increasingly steep hill.

In these situations, you want to protect your knees once again by sitting as far back on the saddle as you can.

By doing so, you’re  taking the pressure of the climb off your knees and re-depositing it where it belongs – in the strong muscles of your rear end. (And last time we checked, most people didn’t need to do much toning of their knee caps.)

Beware These Spin Instructor Indiscretions …

If your spin class instructor suddenly changes counts or actions, consider that a red flag – your instructor should give you full and fair warning in advance as to what’s coming up at least a few counts down the road.

As an example, we have a great (certified) spin instructor who’s been teaching for years. As one song ends and the other begins, he might say, “This is an interval run in the saddle and out of the saddle with 30 seconds up, and 30 seconds’ recovery in between.”

Then, as the song plays, he will be adding comments such as, “Next round is just 20 seconds up, same recovery.”  It’s enough to keep you informed and keep you hanging on knowing that the NEXT song will be a completely different action!

Some spin instructors will also make the error of doing extreme activities for too long. (Personally, we think this is an ego thing where they’re more concerned with looking better than the rest of the class riders than actually guiding the riders and watching the riders for signs of fatigue.)

As an example, we’ve been in classes with spin instructors who sprint (at least double-time to the beat of the song) out of the saddle for the entirety of the song. If it’s a short song around 2 minutes, and if the spin instructor offers optional breaks to sit down during the course of the song, that’s OK.

If, however, they insist on everyone in the class sprinting for a long duration, even the most advanced riders will have difficulty maintaining proper form.

In other cases, you might see a spin instructor insist on short intervals with 2 beats in the saddle and 2 beats above the saddle for several minutes at a time. An extended session of “jumps” can cause any rider to break good form, thus putting the knees at risk.

Again, if it begins to feel too much for you or a particular session of activity (jumps or sprints or hill climbing) is forcing you out of maintaining correct posture and form, SIT DOWN!

Then, as you try different classes with different instructors, you will begin to see which instructors are actually the best teachers. Even as they push you and do advanced work, they are still watching their riders to ensure safety and fun.

This brings another point to mind: Only take spin classes where the instructor is situated to watch the riders during the class. He or she will either be riding with the group and facing a mirror, or the spin instructor can position the bike to face the riders. It’s important that the gym provide this aspect in the spin class.

Music Can Be Key

Every spin instructor has a different style and collection of music. If you don’t like the style or can’t stand the music, move on. Because spin is built on the tempo of the songs, when you like what you’re hearing, you’re better able to keep the pace.

When you’re in a spin class with an instructor you enjoy and music that’s more to your liking, you’ll find the hour zips by. (Honest!)

Stick With It!

When you’re a beginner, try not to quit and leave the spin class (though no one will call you names if you do). Just sit down in the saddle, take the tension down, and continue to peddle through the end of the class if you can.

You’ll be prouder of yourself for enduring, and you can push yourself in the next class to stay up and in the class activity another few moments. Give yourself permission to build into this activity and you’ll find that you enjoy it more each time.

 

I also spoke with an expert from the Cleveland Clinic about spinning’s health benefits.

 

Don’t forget to bring water to spin class. There’s a holder for it on bike.

Recommended Links:  

“7 THINGS YOU’RE DOING WRONG IN SPIN CLASS”
https://www.wellandgood.com/good-sweat/7-things-youre-doing-wrong-in-spin-class-and-how-to-fix-them/

 

Johnny G. himself has an instruction video and  Spinning Instructor Certification info at:
http://spinning.com/johnny-g-live/

Thanks Johnny G. for keeping us sweating and smiling.

 

You can find a variety of Spin Shoes & Shorts on Amazon at:
https://www.amazon.com

 

Now you know why…

 

And why you should too!

One thing I forgot to mention is you will absolutely loathe your first spinning class. It will be hard. You will ache. You may walk out of a class early. You might exclaim, “Never again!” But, as with anything worthwhile, if you commit to it, the rewards are worth it.

Your physical and mental endurance will keep getting stronger as you look back on that first day and laugh in disbelief because classes go real fast for you now.

“Unleash the champion within.” ~Johnny G

blog contact:  maria.dorfner@yahoo.com

BE SURE TO TUNE IN TO GOOD MORNING AMERICA NEXT WEDNESDAY WHEN THE ARTIST OF MY FAVORITE SPINNING SONG RIGHT NOW WILL PERFORM: @LuisFonsi. LIVE. Only on @GMA #Despacito

 

 

 

Why Spinning Is Hot & How To Do It Well

 

These Spin tips will keep you sweating, smiling and secure knowing you’re doing it right.

First, here’s a little history on how Spinning was first created. Back in the ’90’s medical anchor, Ileana Bravo and I interviewed the founder of something people in Miami were talking about called “Spinning.”  We produced a health segment for NBC Miami and interviewed the Founder of it.  His name was Johnny G.

The TODAY SHOW picked up the Miami story and spinning spun off nationwide. Johnny G. wanted other people to be able to reach their champion within from anywhere the same way he desired to after being sidelined in a car accident.

The founder, Johnny G’s full name is Johnny Goldberg. He was a champion endurance bicycle racer. His passion to create a different type of indoor bike was ignited after he was hit by a car while training on his bike outdoors at night.

Following that accident, Johnny G. spent ten years developing the right type of indoor cycle that would feel like his real road bike.

The Spinner® bike officially launched in NYC in 1993 and was offered at Crunch Gyms.

 

Here’s what the bike looks like.

 

Spinning is still hotter than ever because of all of the above and more.

 

Now you know why it’s so popular with men and women. Here’s how to do it right.

Proper set-up and form helps you avoid injury and maximize all those health perks.

Everyone can benefit from a few expert tips. Numero Uno:  Warm up.

Best Warm Up Moves Before Spinning

by Brian Willett

Warm-up moves can help you burn more calories, reduce risk of injury, and improve your performance on the bike. Of course, certain warm-up moves will be more effective than others, so choosing well is important.

Quadriceps Moves

Your quadriceps — the large group of four muscles on the front of your thighs — drives the motion of spinning workouts, providing power to move the pedals. You can get your quadriceps ready for spinning with body-weight squats, light pedaling and the standing quadriceps stretch. To perform that stretch, stand with one hand leaning on a wall for support, and the other hand holding your foot to your buttocks so you are standing on one leg. Be sure to flex your knee completely when performing the standing quadriceps stretch to ensure you are fully stretching the muscle.

Hamstrings Moves

Your hamstrings are located on the back of your upper leg, and like the quadriceps, they are involved in every pedal stroke when spinning. An easy way to get your hamstrings ready for spinning is to bend over and touch your toes. You can also sit down and perform a sit-and-reach motion. According to a study from the February 2005 edition of the “Journal of Strength and Conditioning Research,” performing static stretches rather than dynamic moves is preferable for improving flexibility.

Back Moves

Your back muscles have to work hard to maintain proper posterior chain alignment and prevent you from slouching over when you ride. Thus, it’s important that you warm up your back muscles to prepare them for that work. You can stretch your back muscles in several ways, such as by lying on your back and pulling your knees to your chest, or doing the cat-cow stretch.

Shoulder Moves

Although your shoulders don’t push the pedals, they do help support your upper body while you ride and assist in steering. Moves such as jumping jacks, arm circles, and extending your arms behind your back as far as you can will help you get your shoulders loose and ready for your spinning class.

Calf Moves

The muscles of your calves are small, but they can produce a lot of power when cycling. Both squats and jumping jacks can help warm up your calves, but you may also wish to perform calf stretches while leaning against a wall. To do so, put both hands on a wall and lean into the wall, with one leg bent at the knee and one extended fully back.

 

Now that you’re warmed up, I spoke with Spin Instructor Pro, Julie Insogna to get more tips:

FIRST, TELL US WHEN AND WHY YOU GOT INTERESTED IN SPINNING?

During Hurricane Sandy in 2012, I was living in Hoboken NJ without electricity for several days.  It was such a depressing time to see so much of my community struggling with damage from the storm.

My sister convinced me to take a trip into NYC to take a spin class with her.

She had been begging me for years but I always said no as it sounded horrible to me!  But I needed to do something to get me out of the house so I decided to go.

Within one minute of my first class I knew this was the perfect exercise for me!

The music, the lights, the control I had on how hard I could work (or not!), the energy from other people in the class, watching and following a bad ass instructor- and then there was the emotions of the ride- I could not believe there was a type of exercise out there that would make me FEEL emotional.

I will forever remember the playlist included a Whitney Houston song and I just cried eyes out because it had been such an awful week at home and I cried while spinning- I was sweating, crying and loving exertion single minute of it.

I knew in that very first class that I wanted to be an instructor and I wanted to try and give that kind of power and passion to others!

Amazing. It was a mind workout as well as a body one. What are physical benefits?

Many people do not realize that spinning truly is a full body workout.

The biggest benefit of spinning is the cardio workout- in 45 minutes you will experience optimum cardio exercise and burn maximum calories.

Instructors take riders on a fitness journey of intervals bringing your heart rate up until your breathless and back down to a moderate level.

Your lungs and your heart are getting the exercise they need!

The best part is in addition to a getting a cardio workout your will tone and build muscle not only in your legs which is an obvious benefit but in your upper body and your abs as well.

The variety of sprints and climbs and flat roads with an increased resistance will tone your entire body.

Focusing on form and increasing your resistance from class to class and within song to song will absolutely build muscle, tone your body and increase your cardiovascular strength!

Yes, abs get a workout too. First thing people should do when entering a class?

Absolutely always introduce yourself to your instructor and tell them it is your first class.  This is an absolute must.

Instructors are trained to give advice to first time riders to keep them safe and also have them enjoy their first ride.

Since spinning classes can often be very intense, an instructor can explain to the first time rider that they need to pace themselves during class.

There may be modifications to the amount of resistance in a first class depending on the person’s fitness level.  I always advise first time riders to pace themselves throughout their first class which is usually 45 minutes.

New riders tend to go really hard for the first two songs and then feel burned out right away.

The secret to success is pacing yourself through the first class. Focus on form, breathing and listening to the cues of the instructor.

This will guarantee a safe first ride and one that makes you want to come back for more!

Great advice. Second thing they need to do?

The second more important thing is proper bike fit.  An instructor a studio employee should ALWAYS set up your bike on your first ride.

One of the biggest benefits of spinning is being low impact on your joints and especially your knees and it has a very low risk of injury but you have to have a proper fit on your bike.

Your legs need to have a slight bend at the knee and your arms need to be at safe distance to your handlebars.

Your back also needs to have proper form with a straight and not a curved spine.

All instructors are trained in bike fit so don’t guess- just ask for help!

Third?

Bring water and more water.  You will sweat!  A lot!

And you need to replenish with water during class. Instructors will always cue you to drink.  Sweating all the toxins out is another giant benefit of spinning so replenish that fluid with some fresh hydrating water!

Water. Absolutely. And there’s a built-in spot to hold it on the spin bike. Instructors are great about reminding people to hydrate during classes. Any other tips?

Breathe!

I have been teaching hundreds of classes over the past few years and the one thing I always see is people holding their breath when riding!

Exhale.  Let your lungs get that oxygen in and out.

Just like in all exercises breathing is key but in spinning it is even more important.  Also, your first class maybe a little overwhelming.  It goes by very fast.

I always tell first time riders to take at least 2 classes in one week (3 is ideal).

This will help you truly get in the mindset of how it all works.

The muscle memory for the second class is key.

I 100% guarantee after one or two classes, you will become addicted just like me and you will see your body change and you will feel so good with those endorphins flying after each class!

Agree.  Where can people learn more about your amazing class?

I co-own and teach at Prime Cycle in Hoboken NJ– I teach 6 classes a week- check out our website www.primecycle.com and all first time riders can ride for free!

Thank you, Julie Insogna!

 

NEXT, MORE GREAT SPIN TIPS BY DEB CHESLOW:

What to Wear in Spin Class

When you first start spin, you might want to wear padded cycle shorts as the saddle takes some getting used to.

Most spin classes have bikes with pedals that accommodate people in sneakers in addition to one or two types of cycle clips that attach to cycling shoes.

When we first started spin, we wore sneakers for a couple months before making the commitment to buy the shoes. In hindsight, we would have purchased those “spin shoes” much sooner, as you have so much more leverage and less wiggling when you’re clipped into the spin pedals. It also puts much less stress on your shins and toes!

How to Set Up Your Bike

Spin class bikes are not beach cruisers. You don’t want your knees crumpled; you don’t even want them at a 90-degree angle.

You want your knees to be slightly extended but not so much that you can’t put full pressure on the down stroke of your pedal.

 

Most spin enthusiasts also bring their bike handles up higher than they would a road or mountain bike to accommodate running out of the saddle (we’ll get to this in a minute).

And, make sure that you’re not reaching dramatically to those handlebars when you’re seated on the bike.

Everything is adjustable and this is where it’s most important that your spin instructor get you dialed in.

Spin is All About Tension and Tempo

Your spin instructor expects you to keep tempo with the song so that everyone in the class is on the correct “leg” for certain activities.

Tension knobs on the bike will take you from no tension to “drag” (where you begin to feel tension or “the road” as they call it) and subsequent turns up from there make the ride increasingly “steep.”

While no beginner in spin class is expected to keep high tempo AND tension like the advanced riders are accustomed to, you want to work your way into higher tension as it burns more fat and enhances your cardio workout.

Initially, though, just focus on the tempo, right, left, right left, right left, march!

About Jogging, Sprinting and Running Out of the Saddle in Spin Class

 

Spin usually requires seated climbs and runs as well as “running out of the saddle” where you’re actually jogging or sprinting while standing above the saddle of the bike.

For beginners, the runs out of the saddle can be too demanding.

DON’T LET PEER PRESSURE CONVINCE YOU TO RUN WHEN YOU’RE NOT READY TO.

Most spin enthusiasts have been doing this a long time, BUT they started right where you are starting. When you try to run out of the saddle at the same amount of time or distance these “regulars” are accustomed to, you can hurt yourself.

Swallow your pride and stay in the saddle, keeping tempo and increasing your tension slightly until you feel you can take on a jog initially for a few given seconds. Build up from there!

When you begin to run out of the saddle, do NOT lean your body weight (or your elbows!) on your handlebars.

This puts too much torque on your knees and can damage them. Rest your hands lightly on the handlebars and focus on sitting back, above the saddle, so the strong leg muscles of your quads and hamstrings are doing the work.

Your spin class instructor will take you on intermittent (and imaginary, of course) hills, downhills and road runs.

At times, he or she will ask you to do intervals where you sit in the saddle for a number of counts, then run above the saddle for the same number of counts – and sometimes, these counts can be just 2 or 4!

Remember the rules during intervals (or “jumps”) – if you’re not ready, sit your butt down and just keep pedaling.

If you are ready, try a few, making sure you don’t lean on the handlebars.

About “Hill Climbing” in Spin Class

Sitting on the saddle and pedaling in spin class does not necessarily mean you’re resting or “recovering.”

In fact, riding “in the saddle” with solid tension will burn more calories than sprinting.

 

A good spin instructor will methodically increase tension as you ride in the saddle, effectively making you feel like you’re pedaling up an increasingly steep hill.

In these situations, you want to protect your knees once again by sitting as far back on the saddle as you can.

By doing so, you’re  taking the pressure of the climb off your knees and re-depositing it where it belongs – in the strong muscles of your rear end. (And last time we checked, most people didn’t need to do much toning of their knee caps.)

Beware These Spin Instructor Indiscretions …

If your spin class instructor suddenly changes counts or actions, consider that a red flag – your instructor should give you full and fair warning in advance as to what’s coming up at least a few counts down the road.

As an example, we have a great (certified) spin instructor who’s been teaching for years. As one song ends and the other begins, he might say, “This is an interval run in the saddle and out of the saddle with 30 seconds up, and 30 seconds’ recovery in between.”

Then, as the song plays, he will be adding comments such as, “Next round is just 20 seconds up, same recovery.”  It’s enough to keep you informed and keep you hanging on knowing that the NEXT song will be a completely different action!

Some spin instructors will also make the error of doing extreme activities for too long. (Personally, we think this is an ego thing where they’re more concerned with looking better than the rest of the class riders than actually guiding the riders and watching the riders for signs of fatigue.)

As an example, we’ve been in classes with spin instructors who sprint (at least double-time to the beat of the song) out of the saddle for the entirety of the song. If it’s a short song around 2 minutes, and if the spin instructor offers optional breaks to sit down during the course of the song, that’s OK.

If, however, they insist on everyone in the class sprinting for a long duration, even the most advanced riders will have difficulty maintaining proper form.

In other cases, you might see a spin instructor insist on short intervals with 2 beats in the saddle and 2 beats above the saddle for several minutes at a time. An extended session of “jumps” can cause any rider to break good form, thus putting the knees at risk.

Again, if it begins to feel too much for you or a particular session of activity (jumps or sprints or hill climbing) is forcing you out of maintaining correct posture and form, SIT DOWN!

Then, as you try different classes with different instructors, you will begin to see which instructors are actually the best teachers. Even as they push you and do advanced work, they are still watching their riders to ensure safety and fun.

This brings another point to mind: Only take spin classes where the instructor is situated to watch the riders during the class. He or she will either be riding with the group and facing a mirror, or the spin instructor can position the bike to face the riders. It’s important that the gym provide this aspect in the spin class.

Music Can Be Key

Every spin instructor has a different style and collection of music. If you don’t like the style or can’t stand the music, move on. Because spin is built on the tempo of the songs, when you like what you’re hearing, you’re better able to keep the pace.

When you’re in a spin class with an instructor you enjoy and music that’s more to your liking, you’ll find the hour zips by. (Honest!)

Stick With It!

When you’re a beginner, try not to quit and leave the spin class (though no one will call you names if you do). Just sit down in the saddle, take the tension down, and continue to peddle through the end of the class if you can.

You’ll be prouder of yourself for enduring, and you can push yourself in the next class to stay up and in the class activity another few moments. Give yourself permission to build into this activity and you’ll find that you enjoy it more each time.

Recommended Links:  

“7 THINGS YOU’RE DOING WRONG IN SPIN CLASS”
https://www.wellandgood.com/good-sweat/7-things-youre-doing-wrong-in-spin-class-and-how-to-fix-them/

 

Johnny G. himself has an instruction video and  Spinning Instructor Certification info at:
http://spinning.com/johnny-g-live/

Thanks Johnny G. for keeping us sweating and smiling.

 

You can find a variety of Spin Shoes & Shorts on Amazon at:
https://www.amazon.com

 

Now you know why…

 

And why you should too!

One thing I forgot to mention is you may loathe your first spinning class. It will be hard. You will ache. You may walk out of a class early. You might exclaim, “Never again!” But, as with anything worthwhile, as we’ve heard from Spinning Pro, Julie Insogna, Co-Owner of Prime Cycle in Hoboken, NJ — if you commit to it, the rewards are worth it.

Your physical and mental endurance will keep getting stronger.

“Unleash the champion within.” ~Johnny G

 

Be sure to tune into Good Morning America next Wednesday when my the artist of my favorite Spinning tune will be performing LIVE!

blog contact:  maria.dorfner@yahoo.com

Brain Power Linked To 45 Minutes of Resistance Training

 

I read an article about “experts” wondering how much exercise you need to keep your brain sharp. The experts answer it is unknown.

Not true!  I once again felt like a kid raising my hand again in school, only to be told, “Let someone else answer, Maria.”   Finally, when no one else does, I get to answer.

45 minutes!

A new study published in the British Journal of Sports Medicine by Joseph Northey, University of Canberra in Australia is the first to identify the key role played by resistance training, such as weights or core strength activity, in boosting brain function. 

 

And 45 minutes is how much you need to keep your brain sharp. I can’t say this is the first study because Super Body, Super Brain is all about how resistance training combined with aerobics is what fosters neurogenesis (new brain cell growth).

They say until now, research focused on aerobic exercises like swimming, cycling, fast walking or jogging, as being good for the brain.

They now believe, however, that resistance training benefits the brain in different ways, stimulating additional areas of growth.

Study confirms it’s 45 minutes of resistance training for people in fifties or over.

The 45 minute mark of any activity is when you feel most alert and decisive.

Other brain benefits include slowing down cognitive decline.

Joseph Northey, who led the research at the University of Canberra, says doctors should be proactively prescribing exercise as a form of preventative medicine.

“Even exercising on one or two days of the week seemed to be effective, but the most important thing we found was the intensity of the exercise,” he said.

“It should be moderate, but aiming to get some vigorous intensity in there as well.”

In the April 2017 meta-analysis, University of Canberra researchers analyzed results of 39 previous studies on exercise and cognitive function in adults age 50 and older.

Although the studies look at different types of exercise, they all came to similar conclusions when compared side-by-side:

Getting up and moving at a moderate intensity for at least 45 minutes at a time was linked to improved cognition (memory and overall brain function included) — and the more days a week that person squeezed in those 45-minute sessions, the greater cognitive benefits they reaped!

Researchers also found aerobic exercise helps with learning, reasoning, reading, thinking.  Resistance training helps with organizing, planning and memory.

They recommend  mixing aerobic exercise and resistance training for best results.

Your 45 minutes can include walking, cleaning, bike riding, gardening, swimming, golf, tennis, dancing, bowling, shopping or anything else that gets you moving.

 

People work out for their body, but having a sharp mind is even more attractive.

 

It looks like my friend’s books are ahead of their time.

 

Michael Gonzalez-Wallace, author of Super Body, Super Brain already stated resistance training causes neurogenesis (new brain cells grow) and backed it up with scientific research. Dr. Gregory Lombardo from Columbia University, who serves on the board of Super Body, Super Brain with me, recommends it to patients.

I highly recommend reading:

Super Body, Super Brain by Michael Gonzalez-Wallace

The Brain Mechanic by Spencer Lord

Today Is National Walking Day!

THE FIRST WEDNESDAY IN THE MONTH OF APRIL IS DESIGNATED AS NATIONAL WALKING DAY.

MY FAVORITE NON-COMPETITIVE SPORT!  BUT ACCORDING TO THE C-D-C, EIGHTY PERCENT OF AMERICANS DO NOT GET THE RECOMMENDED TWO AND A HALF HOURS OF MODERATE-INTENSITY AEROBIC EXERCISE EACH WEEK.

ERICA STEPTEAU IS A HEALTH COACH AT CLEVELAND CLINIC. SHE SAYS THAT STARTING A WALKING ROUTINE IS THE FIRST STEP TOWARDS GETTING YOUR BODY MORE ACTIVE.

CG: Erica Stepteau, MPH/Cleveland Clinic “Get up every five to ten minutes. Put a timer on your phone and see that those are ways that can actually help you get up more instead of just sitting all day.”[00:08]

STEPTEAU SAYS WE TEND TO UNDERESTIMATE THE POWER OF WALKING.

SHE SAYS IT DOESN’T TAKE A GYM MEMBERSHIP OR A PERSONAL TRAINER TO GET YOURSELF UP AND MOVING.

WALKING IS SOMETHING THAT YOU CAN FIT INTO YOUR DAY ALMOST ANYWHERE. AND IT NOT ONLY HELPS YOUR HEALTH, BUT CAN ALSO BOOST YOUR MOOD.

STEPTEAU RECOMMENDS WALKING DURING YOUR LUNCH BREAK, TAKING THE STAIRS, AND WHEN YOU GET HOME, GET YOUR PETS OUT AND MOVING WITH YOU.

SHE ALSO SAID THAT SPRING IS A GREAT TIME TO TAKE ADVANTAGE OF THE WEATHER CHANGING TO START WALKING OUTDOORS.

IF BRISK WALKING IS YOUR GOAL, SHE SAYS YOU WANT TO WORK YOUR WAY UP TO THE POINT WHERE IT’S A LITTLE CHALLENGING TO TALK WHILE WALKING.

AND LIKE ANY EXERCISE PLAN, STEPTEAU SAYS YOU’LL HAVE BETTER RESULTS IF YOU CAN FIND A BUDDY TO WALK WITH.

CG: Erica Stepteau/Cleveland Clinic “It can help you push you beyond your own limits because that person may be at a different level than you; higher or lower, depending; but it helps you either be the encouragement that that person needs to step it up, or it could be the encouragement for you to step it up for yourself.”[00:14]

IF GETTING YOURSELF MOVING IS A REAL CHALLENGE, STEPTEAU SAYS THAT IT’S IMPORTANT NOT TO BEAT YOURSELF UP ABOUT IT AND TO JUST START SLOW.

SHE SAYS IF YOU’VE BEEN INACTIVE FOR A LONG PERIOD OF TIME, IT’S A GOOD IDEA TO CHECK WITH YOUR DOCTOR BEFORE STARTING A NEW EXERCISE ROUTINE.

 

[MEDIA SEE Pathfire#:10752 FOR VT]

HAPPY NATIONAL WALKING DAY!  Stay healthy.  -Maria Dorfner

http://www.clevelandclinic.org

 

 

THE Most Healthful Water in the World by Maria Dorfner

My prior blog was why to drink water before working out.  I didn’t say which is best.

It reminds me of a few reasons I love Carlsbad, CA.   The sunsets are STUNNING.

It’s a great place to be outdoors to walk, run, hike or swim if you’re athletic like me.

BEST thing about it is WATER.  It  has THE most healthful drinking water in the world.

I visit my brother each year, but got a place there three years ago. That’s when I got to  explore.

And that’s when I learned Carlsbad Mineral Water is therapeutic alkaline water made by nature, not man.

I called my brother who has lived in Carlsbad for 25 yrs. He never heard of it.

He asks his then girlfriend (now wife) and she never heard of it either. I ask if they saw the spa or the large stainless steel tank that holds the water.  Neither one of them knew anything about it.  How could they miss the GIANT kiosk??!

Look at it.  It’s a GIANT kiosk in the middle of the street.  That’s me goofing around saying, “Oh…what could THIS possibly be??” Guess my powers of observation are  honed by being a journalist.  

 

The kiosk is right next to a statue of the Captain from Germany who founded Carlsbad.  They missed that too.  The water is like the water in Karlsbad, Germany, which Carlsbad was named after in the 1880’s.

AND the water is only 50 cents per gallon. I religiously take my 6 gallon jug and fill it at the outdoor vending machine.

The water is from an underground aquifer.

It is naturally alkaline at pH 8.7.

Here’s some History on H20 and why it’s THE most healthful water in the world:

Dr. Ottow Warburg won the Nobel Peace Prize in 1931 for proving that cancer can’t survive in an alkaline, oxygen rich environment but thrives in an acidic, low oxygen environment.

Think about that.  One foundation alone raised hundreds of millions of dollars, yet this proven fact discovered 81 years ago has not been studied.  Let me repeat:

CANCER CAN’T SURVIVE IN AN ALKALINE, OXYGEN RICH ENVIRONMENT.    CALL MR. GRANT!!!

No wonder people drove 125 miles or from all over the world for this water.

Therapeutic Carlsbad Alkaline Water ™ is amazing. Here are some benefits and I personally experienced them:

* Lubricate joints and make them stronger – improve athletic hydration

* Provide powerful anti-oxidants and fortifies the immune system

* Neutralize acidity, support pH balance, maintain strong bones

* Improve body, organ and cell hydration – easier to absorb

* Rejuvenate the skin, keep it more elastic and smooth

* Promote healthy weight loss and lifestyle

* Remove harmful toxins from the body

* Detoxification enzymes

Of course, they can’t say cures cancer, but if I had cancer I would drink it, bathe in it and swim in it.

You can also have the water delivered to your home anywhere in Southern California.

Carlsbad Alkaline Water ™  has been proclaimed “The Most Healthful Water” by the California State Senate, and their artesian well and location have been designated by the California legislature as both a California Historic Site and a California Historic Monument. 

The city of Carlsbad has named the Carlsbad Artesian Well a Carlsbad Historic Site and the “North County Times” newspaper wrote a story about their water and called it “Eden In A Glass.”

Nowhere else in the United States can you find so unique 9,500 years naturally aged alkaline and therapeutic water with pH 8.76 that tastes so good and has such a positive effect on your health.

WHERE DOES IT COME FROM?

Turns out, the water comes from a 1,700 foot deep aquifer and is protected with 200 feet of non porous clay and 1,500 feet of granite rock. The water originates from the Cleveland National Forest about 40 miles east of Carlsbad completely protected from any pollution or any possible radiation fall-out. It takes about 9,500 years for the water to work its way through the substrata to their deep artesian wells just a block from the Pacific Ocean, where it is discharged at the deep bottom.

Along the way, it is naturally enhanced with pure minerals that turn the water into a highly alkaline, therapeutic, ultrahydrating and healthful. It is not filtered munincipal water. It flows naturally into their artesian wells from the deep aquifer. It is sodium free, not carbonated, not fluridated, not chlorinated, highly alkaline (not acidic) and exceeds FDA bottled-water quality standards.

The alkaline water has a unique pH 8.76 and TDS 50. Their source-artesian well and vending machines are licensed by the California Department of Public Health and monitored and tested weekly, as required by FDA, federal and state laws.

Many doctors and nutritionists use their alkaline water in their business and homes and highly recommend it.

History Since 1882

MORE HISTORY:

The year was 1882 when John Frazier, former sea captain, was digging a well for his farm which covered much of today’s downtown area of Carlsbad, California.Frazier struck at 415 feet an aquifer health resort, so the named the water Carlsbad Mineral Water. Today of mineral water. encouraged by his success, he sank another well at 510 feet.

Analysis showed the mineral water was very similar to the water from the world-famous Karlsbad, Bohemia, health resort, so they named the water Carlsbad Mineral Water. today Karlsbad is known as Karlovy Vary, Czech Republic.Frazier and many other people found the water to be very therapeutic and have experienced many positive health benefits.

Frazier and several other businessmen formed the Carlsbad Land and Mineral Water Company. They built beautiful homes (today on is known as Ocean House Restaurant), a hotel, and spa next to the minerals wells. They also renamed the town from Frazier Station to Carlsbad after the famous California Carlsbad Mineral Water.

In 1930, the California Carlsbad Mineral Water Hotel was built across the street from the well. The hotel was widely known for its Mineral Water Baths and was frequented by movie stars and other famous people from around the world. The Great Depression brought hard times to this hotel. The well needed repair but there was no money to do it.

The well was lost for a number of years.In 1993 Ludvik Grigoras, a Karlovy Vary (Karlsbad, Czech Republic) native started to completely restore the old well and re-drilled another of Frazier’s wells which is naturally carbonated.Ludvik encouraged a hometown friend, renowned sculptor Vaclav Lokvenc from Karlsbad, Czech Republic, to create a 13 ft. bronze statue of Capt. John Frazier which was shipped from Europe in 1994 and is now erected at the Alt Karlsbad Historic Site.

California Historic Site & Monument – City Historic Site  Today, Carlsbad Famous Water is being bottled again, and an elegant spa has opened in the beautiful European-style building on the site of the original we located only a few miles from Legoland.  The design and decorating were personally done by Ludvik and Veronica Grigoras to duplicate a unique ambiance of early Egypt, Rome and the Orient. All the artwork, paintings and furniture were hand painted by famous artist Robin Wallenfang.

My brother, his wife and their one-year-old have had it delivered to their home ever since I told them about it.  They love it.  My brother is always asking how I look so much younger than him, since he’s the baby in the family.

I don’t know.  Maybe it’s the water.  🙂

 

OR a combination of Daily Healthy Habits.

In 2010, I was supposed to be THE FIRST  to tell the world about my discovery on my HEALTHY WITHIN national show for NBC, but COMCAST took over, which put everything on the back burner, so the scoop went to ELLEN.

    

In 2011, a guest on ELLEN mentions Carlsbad water on her national talk show.  Stay hydrated and healthy, everyone! 🙂

Here’s video link:  http://gloublog.net/?p=3195

In 2015, the owners of the spa read my blog and found me on Facebook to tell me they love it and they asked if I would be a spokesperson for it.  Of course. I already am. I really do love this water.  This is before I learned so many “name brand” bottled waters are tap water.  The bottom line is you can feel and see the difference when you switch.

I can’t  wait for it to be sold on the East Coast. People really need it here. Enough already with approving beverages that make people sick, taxing it and then charging to fix it –all while pretending to care about people’s health.Stop. The world is on to the sick game.

 

FOR MORE INFORMATION ON CARLSBAD MINERAL WATER VISIT:

http://www.carlsbadalkalinewater.com/

2019 UPDATE:

Since 2013, when I first posted this blog, I became a spokesperson for Carlsbad Alkaline Water. It then got picked up  in Costco, Trader Joe’s and other major retailers.

Carlsbad Alkaline Water is not sold on East Coast. My favorite brand on the east coast is Essentia and that is now the #1 selling brand. Core is another popular brand.

In the UK, it’s Phenomenal Water. And guess who is getting into the Alkaline Water business now?  Coca-Cola.

Sales continue to rise. That’s because your body is made up of so much water. If you’re health conscience that’s the first place you need to purify.

I always drink alkaline water and recently had a physical and was told I have the physiology of an elite 25-year-old athlete.  So, I must be doing something right.

Article on sales growth below. Be sure to follow my blog on more tips on preventing illness and staying healthy in mind, body and spirit.

https://www.beveragedaily.com/Article/2018/12/12/Alkaline-water-an-international-growth-phenomenon-Zenith-Global

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Health Tips?  Health Stories?  Contact:  maria.dorfner@yahoo.com

Maria Dorfner is an award-winning broadcast journalist specializing in health. NewsMD Communications is a division of Healthy Within Network (HWN), which she recently founded. She began her career as an intern at NBC. Since then, her stories have appeared on NBC, CBS, ABC, CNN, CNBC, FOX, DISCOVERY HEALTH CHANNEL and more. Her lifelong passion is health and well-being. She also loves creating/producing shows. She is a voracious reader and learner. When she was 5-years-old, her entire face was burned to a crisp. The doctor in Brooklyn, NY said it would end up severely scarred.  She wondered why the doctor was making her mother cry. Maria believed she’d be fine. Later when she healed, the doctor called it “a miracle.” Right then, Maria learned the power of thought.  First 4 letters in HEALTH.  It starts in your mind.  Your brain.  And your brain is made up of over 80% water. Your body follows that brain and  your body is made up of 70% water.  That’s a lot of liquid.  Think about that.

Back to first person. My theory is the quality of your health and your bodies ability to heal are linked to the quality and quantity of water inside you.  I’ve scuba dived in murky waters and clear waters.  One is toxic and destroys everything inside it; the other nourishes all. Soda, coffee & energy drinks all fall into the toxic zone creating murky waters in you. You can’t do “a cleanse” and expect to alleviate years of toxicity buildup in your body. Health is like anything else. It starts with commitment.

A lifelong commitment to stay healthy in mind, body and spirit.

Think and Grow Healthy by Maria Dorfner

Napolean Hill‘s list for making you rich can also be used to kick your health and fitness goals into high gear.

1.   Positive Mental Attitude –  Healthy changes start in your mind.  Visualize your success.

2.  Sound Physical Health.   Your actions will follow your beliefs.  Get a complete physical before you start.

3.  Harmony in Human Relationships.  Surround yourself with people who are healthy in mind, body and spirit.

4.  Freedom From Fear.  Don’t be afraid your goals will take too long or that it’s hopeless. It’s not. One day at a time.

5.  The Hope of Future Achievement.  Expect success in your health and fitness goals. Don’t compare yourself to anyone.

6.  The Capacity For Applied Faith.  It’s not enough to believe or have faith, you must DO.  Like Yoda. 

7.  Willingness To Share One’s Blessings.  Giving makes you feel good. That’s healthy.

8.  To Be Engaged In A Labor of Love.  When you love something (or someone) you overcome obstacles.

9.  An Open Mind On All Subjects Towards All People.  Mix up your health and fitness routine so you don’t get bored.

10.  Complete Self Discipline.  This is crucial. Know your weaknesses & plan ahead.  Lots of cake at a party? Pick fresh fruit.

11.  Wisdom With Which To Understand People.   The WHY behind eating behavior drives consumption, not food. Ask why. 

12.  Financial Security.  Create a steady monthly budget for nutritious foods.  Walk if you can’t afford a gym membership.

Here are some more inspirations from Napoleon Hill:

Remember, you can have billions, but you still won’t be able to buy what daily healthy habits can.

 Last, but certainly not least, don’t forget the value of love.   Feeling loved builds your immune system. 

 

About Napolean Hill:

Maria Dorfner is an award-winning broadcast journalist specializing in health. MedCrunch is  a division of Healthy Within Network (HWN), which she recently founded. Her lifelong passion is health and well-being.

Health Stories/Tips?  Contact:  maria.dorfner@yahoo.com

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Healthy Reflections by Maria Dorfner

A healthy lesson I’d like to share from my youth is never strive for perfection.   I recall my inspiration for perfection in vivid detail. It was the Summer of 1976 in Brooklyn, NY. I sat on the bright red carpet of my parent’s living room staring transfixed at the TV screen at someone I then thought was perfect. Nadia Elena Comaneci, one of the best-known Romanian gymnasts in the world, was awarded a perfect score of 10 in an Olympic Gymnast event. She began gymnastics in kindergarten. Kindergarten. Talk about getting a flexible leg up on the competition.   She was the first gymnast to perform a double back salto and a double-twist dismount, not to mention the first ever to successfully perform an aerial cartwheel-back handspring flight series and aerial walkover.  If you don’t know what that means, doesn’t matter. She did it perfectly is all you ever need to know.   On July 18, 1976 at the Summer Olympics in Montreal, Nadia’s routine on the uneven bars was scored at 10.0. It was the first time in modern Olympic gymnastics history that the score had ever been awarded.  The scoreboards were not even equipped to display scores of 10.0, so her perfect marks were flashed at 1.00 instead.  The applause from the crowd was triumphant. She would go on to win six additional 10s from the floor exercise, bars titles and all-around beam.   In case anyone missed it — ABC’s television program, World Wide of Sports replayed constant s-l-o-w motion montages of Nadia.  In March 1976, she competed in the American Cup at Madison Square Garden in New York City. She received unprecedented perfect scores of 10, which signified a perfect routine without any deductions, on a vault in both the preliminary and final rounds of competition and won the all-around. She also received 10s in other meets in 1976, where she posted perfect marks on the uneven bars and vault.   She was named the United Press International’s “Female Athlete of the Year” for 1975. She was the 1976 BBC Sports Personality of the Year and the Associated Press’s 1976 “Female Athlete of the Year”. The New York Times headline the next day read: Gymnast Posts Perfect Marks.   But the headline that would leave the most indelible mark in the mind of this twelve-year-old was on the August 2, 1976 cover of TIME Magazine. Two words:   SHE’S PERFECT.   There was a lot going on in the world in 1976.  I was a newshound, so I followed it all.  Lots of stuff I couldn’t control.  For starters, in NYC, the “Son of Sam” pulled a gun from a paper bag, killing one person and seriously wounding another one.  It would be the first of a series of attacks that would terrorize the city for the next year. Every night, my Dad brought home the New York Post with progressively worse covers that terrified us.  That year, the NJ Supreme Court also removed coma patient, Karen Ann Quinlin from her ventilator. She died. The first known outbreak of the Ebola virus happened in Yambuku, Zaire. I was busy researching that too.    It wasn’t all bad news. It was the Bicentennial, so we were all obsessed with red, white and blue and all things patriotic. That was fun. Steve Jobs and Steve Wozniak formed Apple computer.  Exciting. The song, Hotel California was released by the Eagles.  We were also introduced to Casey Kasem’s Countdown.  Music was a welcome relief to all the scary stuff, so I was dancing to things like Kung Fu Fighting and Shake, Shake, Shake.  I listened to the music while exercising like a maniac indoors.  I couldn’t go out anyway because the “Son of Sam” might get me. He was after brunettes.  This worked for my desire to practice every day, so I could be perfect –just like Nadia.  I couldn’t control scary news events, but I could control me.   It’s no surprise I made cheerleading after they saw my perfect chinese split.  Afterall, when I wasn’t at school, I was religiously doing my gymnastic routines.  I wanted to be perfect.  It would take decades for me to undo the damage those two words left on my brain. Years to learn perfect is the evil of good. I had to unlearn in order to learn to strive to be healthy, as there is no way to be perfect AND healthy. Every young gymnast, even Nadia, would later reveal that obtaining and maintaining that physique led to unhealthy eating habits, which were detrimental to her health. I didn’t know that then, so I was dieting to look like her. Parents think kids who are skinny are naturally skinny, so it doesn’t often raise a red flag. It should. Today, I see young girls who are way too young to be body conscious, but they’re admiring celebs they see in magazines that we later learn are airbrushed.  No young girl or boy should ever be dieting unless it’s under a physician’s care.   Even in business, perfectionism isn’t good.  One of my mentors taught me to “let it go” and not wait for things to be perfect to do.  Again, perfect is the evil of good because if you wait for things to be perfect, you’ll miss opportunities. And things will never be perfect.  If you think in your mind that one thing or one person is holding you back, well it will be replaced with something or someone else. Don’t wait for circumstances to be perfect or for anything to be perfect. Life is unpredictable.    If it’s good –it’s good to go.   Back to Nadia.  Today, she is a strong advocate on healthy eating.  Young boys and girls are still exposed to unhealthy images of what their bodies should look like and it’s detrimental to their health to try to attain that look. There is no diet in the world that will do for you what good nutrition and daily healthy habits will do.    Daily healthy habits include eating nutritious meals and snacks, drinking lots of water, getting at least 8 hours of sleep each night, taking vitamins, getting fresh air and sunlight, and exercising an hour each day (some experts say 45 min. is good enough, even if it’s walking).  Anything extreme is bad.  You are more likely to stick with habits for the longterm if they do not exhaust you. Your goal should always be living a healthy lifestyle, rather than reaching a certain weight.  I do not own a scale.  When I was trying to be Nadia, I must have weighed myself every hour.  Daily healthy habits enable you to be fit in mind, body and spirit. I also learned to avoid all magazines, books or TV programs that encourage dieting or have any unhealthy images in them. And if I should ever grace the cover of a magazine, I want the headline to be these two words: SHE’S HEALTHY.    _______________________________________________________________________________________________________________   p.s.  I couldn’t get text or pics to align perfectly tonight, but I’m happily letting that go.  😉

Exercise and Your Mental Performance By Howard LeWine, M.D. Brigham and Women’s Hospital

We hear so much about the physical benefits of regular exercise. What effects do exercise and staying fit have on our cognitive function — the mental activities by which we acquire and process information that becomes knowledge?

Researchers have done experiments to look at how well people perform mentally while exercising and immediately after an exercise session. Other researchers have examined the association between fitness level and age-related cognitive decline.

Unlike physical measurements that can be taken with some precision, defining tests of mental performance and exercise to get reliable outcomes is a much greater challenge. Despite the obstacles, researchers have made some headway.

 

Mental Performance Tasks Influenced by Exercise

During a session of moderately intense aerobic exercise, mental performance improves in several measurable ways

• Reaction time
• Perception and interpretation of visual images
• Earlier automation of certain skills, what is sometimes called muscle memory
• Executive control processes

Of these, exercise exerts the most positive influence on tasks of executive control, such as:

• Planning
• Scheduling
• Coordination of people, places, events, etc.
• Working memory — the brain’s ability to temporarily store and manage the information required to carry out complex mental functions
• Inhibition — the ability to block out unnecessary distractions

Personally, I like to catch up on my medical journals while riding a stationary bike. I find that my concentration and comprehension are better than at any other time.

 

Impact of Exercise Duration

Improved cognitive function begins to show at about 20 minutes of moderate intensity aerobic exercise and will be maintained for about another 40 minutes. Beyond 60 minutes of exercise, fatigue is likely to become a factor. For very fit individuals, enhanced mental performance could continue beyond an hour.

Once fatigue sets in, you start to lose the mental edge you have gained. If exercise continues, then mental performance actually will decline to a level lower than where you started.

The positive cognitive effects of exercising for 20 to 60 minutes are primarily related to increase in blood flow to the brain and stimulation of nerve cells to release more neurotransmitters (chemicals that send signals between brain cells). These positive effects will be maintained for a short time after the exercise session as long as you have not become overly fatigued. If you expect to have a long and hard workout, don’t plan on doing any important decision making or complex mental functions immediately afterward.

 

Influence of Exercise Intensity

Moderate intensity aerobic exercise that keeps you breathing a little faster and makes you sweat is probably the optimal intensity level to get the mental boost. If you monitor your heart rate to guide your intensity level, you want to strive for about 75% of your maximal heart rate.

With moderate intensity exercise, your body is activating the sympathetic nervous system and raising levels of adrenalin. These are likely the two main factors driving improvements in mental performance.

At high intensity of exercise, you will perceive your level of exertion and this sensation will likely interfere with concentration and ability to perform mental tasks. Personally, when I am over 80% of my maximal heart rate, I am only thinking about keeping my breathing under control while visualizing a beautiful, peaceful place.

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Fitness Level and Cognitive Function

Generally healthy people age 55 and over who are physically fit are less likely to lose cognitive function than sedentary people in similar health. However, unlike the improved measurements of cognitive function seen during and shortly after exercise, levels of fitness as related to mental performance assessments can only be suggested.

Although some indirect evidence is compelling, there is no direct evidence that fit people operate at a higher mental performance level in between their exercise sessions. Any association of being more fit and maintaining higher cognitive function may or may not indicate a direct relationship. People who are more fit tend to have greater motivation, eat a healthier diet, and be more engaged in their own health care.

 

Fluid Intake and Exercise

Dehydration is associated with a marked reduction in mental performance, independent of whether it is exercise-induced or caused by other factors. Researchers have shown that the decreased cognitive function immediately after exercise-induced dehydration can be quickly reversed once fluids are given to return body weight to the pre-exercise level.

One study found that hyperhydration — extra fluid beyond what is lost — improved mental performance more than just replacing fluid losses. This principle should not be taken to extreme, since overhydration with water during prolonged exercise can dangerously lower blood levels of sodium (a condition called hyponatremia).

Water and sports drinks are equally effective at maintaining hydration during exercise. Sports drinks that contain simple carbohydrates (sugar) may provide a mental advantage for other reasons.

 

Carbohydrates To Feed the Brain

The brain needs a constant supply of glucose to function normally. During exercise, the body preferentially uses glucose as the main energy source for contracting muscles, including the heart and the muscles used to expand the lungs. At moderate intensity exercise of 20 to 60 minutes, there is still plenty of sugar available to the brain to allow the improved mental performance noted above. If exercise is more prolonged, especially at a high intensity level, then the amount of blood sugar available to the brain may be an issue.

Studies have shown that cognitive function is better when fluids are replaced with a sugar-containing solution rather than a drink without any calories. However, when blood glucose levels are measured, they are not low enough to say that hypoglycemia is the explanation. More likely, the sugar-containing solutions improve endurance and lessen the perceived level of exertion. Improving both of these factors positively impacts mental performance.

 

Boosting Cognition Now and for the Future

In the short run, each session of aerobic exercise on a stable piece of equipment such as a stationary bike, treadmill or elliptical machine has the potential to give you a double benefit for your time spent. Not only will you be improving your fitness, your ability to concentrate on and perform mental tasks also will likely be enhanced.

In the long run, physical activity appears to be at least as important in staying mentally sharp as keeping your mind active and maintaining strong social connections. Multiple studies have shown that people who exercise regularly will have less age-related cognitive decline and lose less brain tissue seen on MRI and PET scans.

 

 

 

Howard LeWine, M.D., is chief editor of Internet publishing, Harvard Health Publications. He is a clinical instructor of medicine at Harvard Medical School and Brigham and Women’s Hospital. Dr. LeWine has been a primary care internist and teacher of internal medicine since 1978.

Reviewed by Faculty of Harvard Medical School 

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Brian Cuban Interviews Larry North about 11 Healthy Eating Myths

PODCAST AVAILABLE NOW IF YOU MISSED IT:  http://www.blogtalkradio.com/bcuban/2012/03/28/11-healthy-eating-myths-with-larry-north

A FEW TAKEAWAYS in case you missed it.  Brian Cuban asked Larry what it takes to be lean and some of his answers may surprise you.  

If you think what you eat doesn’t matter, as long as you “work it off” –that’s a myth.  

According to Larry North, eating healthy makes MORE of a difference than exercise.  Here are 11 Tips from Larry:

1. You CAN get food, flavor & satisfaction in healthy meals.  Brian mentioned he doesn’t cook and eats out a lot.  Larry said he actually will call the local grocery store where they prepare take-out meals and have them cook/prepare healthy meals for him. Good suggestion.  He orders carefully when at a restaurant. He said  pieces of a cut roll & sashimi is enough.  He believes in eating a lot of good food. He says it’s all about eating. More about the food choices than exercise.

2. #1 cause of obesity is sugary drinks. Best thing you can do is cut out sodas & sugary coffees out completely.  I’ve been saying this forever. I did so inn 2005 and feel such a difference.  I can personally tell you that your body starts to reject sugar and junk food.

3. Genetics play a huge role, but HABITS play an even larger role.  Larry stressed that even if you have a lot of family members that are obese, you CAN make a difference by making behavioral changes.

4. Cardio is overrated.  See #9.

5. You CAN’T work it off. You have to eat it off (meaning WHAT you eat is more important)

6. There’s ONE key to a good meal & fitness program. It’s SUSTAINABILITY. You have to ask yourself if you can stick with it long-term. If you can’t sustain it –it will be short-lived.

7. Behavioral change is the key to fitness.

8. Work out less; eat better. Larry kept stressing the importance of your food choices. I’m glad about this because I post a lot about healthy foods. I believe a lot of good health (feeling AND looking your best) is nutritional.

9. 4 to 5 hours of exercise is enough a week.  Larry says if you’re doing more than that –it’s too much.  Brian mentioned that he loves running, but had a problem with his knee and really hates that he can’t run.  Larry said he could get the same benefits from walking –that he doesn’t need to run.

10. It’s all about what you eat. Plan meals in advance. Larry has two books you can check out. One is “Get Fit” and the most recent is “Living Lean“.

11.  I missed one.  It’s probably in the book!!  🙂  Wait. I recall another one.   I suppose I should write things down.  Lifting weights. He says you don’t have to spend a great deal of time lifting weights to have it make a difference.  Again, he stresses what you eat as being the most important behavior change you can make.  30 to 40 minutes of even walking 4 days a week keeps you fit when you are eating right.

The bottom line is you do not need to be a gym rat.

CHECK OUT LARRY NORTH’S BOOK FOR MORE:

http://www.amazon.com/Larry-Norths-Slimdown-For-Life/dp/1575664976/ref=sr_1_1?ie=UTF8&qid=1332969738&sr=8-1

THANK YOU, BRIAN. GREAT INTERVIEW.

Link to Revolution Rant with Brian Cuban Show here:   http://tobtr.com/s/3052629.

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Stay healthy, everyone!

Forbes Rates Squash as Healthiest Sport

Squash is rated as the healthiest sport in a survey conducted by the widely respected and influential US business magazine Forbes.

While accepting that Health and Fitness are different things the magazine has compiled a list of the 10 healthiest sports. Rating for the different sports are based on consultations with fitness experts – coaches, personal trainers, competitor and exercise physiologists – as well as a dash of personal experience.

The four basic physiological components or fitness are rated on a scale of 1 to 5. Injured risk is also considered.

Squash came out top of the 10 sports highlighted in  the survey.

1.         Squash
2.         Rowing
3.         Rock Climbing
4.         Swimming
5.         Cross-country Skiing
6.         Basketball
7.         Cycling
8.         Running
9.         Modern Pentathlon
10.       Boxing

Forbes states that: “The preferred game of Wall Street has convenience on its side, as 30 minutes on the squash court provides an impressive cardio respiratory workout. Extended rallies and almost constant running builds muscular strength and endurance in the lower body, while lunges, twists and turns increase flexibility in the back and abdomen. For people just getting into the game, it’s almost too much to sustain, but once you get there, squash is tremendous.”

Rating Methodology

Ratings are based upon consultations with fitness experts–coaches, personal trainers, competitors and exercise physiologists–as well as a dash of personal experience. The four basic physiological components of fitness are rated on a scale of 1 to 5, with 5 being “excellent,” 4 being “darn good,” 3 being “good,” 2 being “not bad” and 1 being “nothing special.”

Injury risk is rated on a scale of 1 to 3, with 3 being “low,” 2 being “so-so” and 1 being “high.” Calorie burn (in parentheses) is based upon the energy expenditure of a 190-pound person over 30 minutes and is rated on a scale of 1 to 5, with 5 being 450+ calories, 4 being 400-450 calories, 3 being 350-400 calories, 2 being 300-350 calories and 1 being 250-300 calories. Calorie burn rates are from the American College of Sports Medicine; whenever possible, we selected the rate for “moderate” or similar intensity.

Scores were tallied to arrive at an individual rating for each sport. Of course, physiological benefits, injury risks and calorie burn can vary widely depending upon the technique, vigor, care and enthusiasm with which you pursue the sport.

The Forbes website presents a slide show of the ten sports and their ratings. Click here for the slide show.

If you’d like to learn how to play squash, here are 15 Steps to get you started. http://startingsquash.com/

Related articles

• Squash Goes Urban at South Bank Skate Park in London (prweb.com)
• Squash, a Growing Sport, and Nutritious, Too (nytimes.com)
• Squash players still hope against hope (nation.com.pk)
• #Fitness2012: from Forbes.com, Top 10 Most Common Fitness Myths – Forbes (lifestyle30.wordpress.com)
• Top Trainer Reveals Five Common Fitness Myths Women Should Ignore in New Book (prweb.com)
• Latasha Khan Joins Harrow Sports Squash (prweb.com)

 

Excuse me while I go look up modern pentathlon. 🙂  Hmmm.  It includes five events: pistol shooting, épée fencing, 200 m freestyle swimming, show jumping, and a 3 km cross-country run.  My non-competitive walking did not make the list, but I say it’s the best.

Stay healthy!