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How we 'dose' aerobic exercise in the body we take care of.

2/17/2020

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Cardio for me is preventative maintenance/medicine and a supportive activity for other stuff I want to do. It hasn’t ever been the “main attraction” for me. Figuring out my “why” around it has historically helped me create the space and care for it. It offers me a feeling of empowerment, a place to work through frustration and sometimes absolute pleasure. 

For the last 8 months or so, my cardio has been a 5 day a week experience. 20 minutes on the elliptical or spinning bike with a couple bouts of intensity on the versa climber added in there.
-Carla Fox
   
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I struggle with consistency in my cardio. It seems like I can keep up my goal of running 3-5 days a week for a 30 minute minimum for several months, particularly when I have a longer event for which I’m training, and then…..getting a bit more rest seems so appealing. I didn’t start running until my mid 40s and have always used a run/walk combination. Now after over 20 years of running various distances from a mile to a marathon, my current goal distance is between 2 - 6 miles. The intervals allow me to regulate the intensity as well as my attitude. I currently monitor my heart rate, pace, distance and intervals through a Garmin Forerunner watch.  

After a non-running vacation and time off due to sickness, I am in the struggle phase – but thanks to my running friends who are willing to adjust their pace, I ran both Saturday and Sunday this weekend and I’ll be up and at it again Monday morning.  That’s the thing with cardio – lack of consistency can make it feel like you are starting all over. I have to admit I know that feeling too well! 

I enjoy running outdoors more than doing cardio indoors. When I use the EQUIVITA treadmill or cross trainer, I spend a lot of time in my head making bargains and trying to convince myself that I can push for just 1 more minute. Although I run on my own, I really look forward to getting together with my running friends. Sometimes we talk, sometimes we don’t. It just matters that we get together and move. 
-Mary Binion


For me, cardio is not my favorite piece of a workout and I'm not good at it! That being said, last spring I went out and got a new bike to ride and I'm loving it!! It definitely gets my heart rate up and I can go for an easy ride, or push myself and go for a hard ride for a good sweat session! This time of year is hard and I struggle with cardio, simply because the bike has been good to me and my knees and this weather makes it tough to get outside and ride. Getting the bike has been helpful to my thought process on cardio in that it certainly makes it a bit easier on my body AND I actually WANT to go out and ride!!! Bring on the spring sunshine and warmer temps!!!
-Cheryl Harris


While I realize the value of cardio (aerobic exercise) is measured by heart rate training, and that there are a host of trackers available for this purpose, I select and ‘dose’ aerobic exercise for how it makes me feel. I like to feel my body power. I like to feel connected, electric and vital. ALSO, I like to push a sense of my control over some of my body systems.

My Power Trip: That is the choice to do a high-intensity interval session (often a half hour) on a spin bike. I also enjoy the sweat from an interval run, often using the treadmill. While both are intense, they work my body/mind differently. When I know I need to finish my cardio with a sharp mind, I use Brian K. Mitchell’s Stayin’ Fit Spin Class on YouTube. Good music and solid instruction, makes me feel like I’m dancing on that spin cycle, meanwhile I sweat and my quads burn! At the end of this, I swear I feel as smart as I am possibly going to be. For example I like to time a spin cycling session before a more demanding brain work session, like an afternoon of writing or strategic planning.  

If you want to get a bit more technical, to experience burn in the muscle of the quads, one has to accumulate lactate in the blood which happens in the muscles at a higher level of exercise intensity/energy demand. Your body has to clear the lactate from the blood and working muscles and process it back to usable fuels. Lactate threshold is the point at which production outstrips the clearing process and higher levels of blood lactate start to accumulate in the muscles.

Interestingly, around 2006 you start to see a shift in the view that lactate in the muscle was simply a limiting element to an athlete, but rather the newer understandings suggest that lactate is a valuable energy substrate for various physiological systems, such as the brain, heart and skeletal muscle. Lactate generation has been identified as advantageous within these systems not only during exercise, but also at rest!!! I thought the smarts thing was simply the byproduct of feeling like a cycle-warrior.  

In the end, I think it’s nice how the investment in a spin class—a dose of cardio that makes me feel tough and happy, can often take down the amount of time it takes me to accomplish a heady work project, and finally delivers me a more complete sense of rest. Earned rest, the very best~
-Tami Wise


Cardio is one of my favorite forms of exercise. I can remember going for hikes with family and friends from a young age. Then, too, for a few years there was the Sunday bike ride that my dad would get us out on. Later came swimming on a team, which I enjoyed almost as much as the friendships I found in it. Today, not only do I enjoy doing laps at the pool but also biking and running, which has made triathlons gain their appeal. The cherry on top of it all is Capoeira—a Brazilian art form that combines movement (cardio, strength and balance), percussion instruments and chanting. Getting those vocal chords to chime in can be a bit of diaphragm workout too, can’t it?
-Nelson Carson
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Massage for Optimal Gains from your Resistance Training

1/29/2020

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You already know that massage can ease the tightness and soreness that can come from resistance training, making you feel a greater sense of recovery between bouts of exercise. And you also know that it can improve the blood flow that is necessary for optimal tissue healing and recovery from resistance training. But did you know that one of the best ways that massage maximizes your benefits of resistance training is by decreasing your body’s ability to cheat during the exercise?


To understand how, we must first start with the fact that it takes fewer calories to hold a contraction than to release it. I realize this can be counterintuitive because of our experience using muscles while working out, but the usage of a whole muscle is different than what is happening in the different parts of the muscle. In a muscle fiber, the contracted state is held static until energy is used to break the bonds. This means that it is more efficient, which for our definition means requires fewer calories. So, if the body can hold a part of a muscle in this contracted state and then leverage it, using the muscle more like connective tissue, to perform the movement then there is greater efficiency.  


This is why proper form is essential to gain the greatest benefit from your exercise and also how massage can help to ensure that you are using the most amount of the right muscles. Knots and ropeyness are restrictions in muscles that hinder your ability to use the whole muscle, since part of it is already in the contracted state. Consistent therapeutic massage can identify and address these restrictions before they have a negative impact. 


The frequency you should have this type of massage depends on how quickly your body develops these muscular contractions. A good guideline for a healthy body is to receive massage every 4-6 weeks. This interval typically provides the therapist with the ability to detect the restrictions and to release them before they develop into requiring more aggressive types of massage. 


This is the reason we designed our Massage Rewards Membership to include a monthly 60 minute massage.
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The Resistance Key: maintaining or increasing the strength of the body

1/29/2020

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All of the 5Keys of Fitness have an equal role to play when it comes to the fitness of your body and, dependent on variables like goals, some are more of a priority than others at a given time. For me, winter feels like the right time for resistance training. 

Maybe it is the cold weather that makes outdoor activities, like kayaking, less appealing. Maybe it is related to the comfort of a cozy fire feeling so much better if it has been earned. Maybe it is because winter is perfect for spending time in the kitchen baking and my appetite is increased by some heavy weight lifting. Regardless of the reasons, to me, winter is the time for resistance training.  

The Resistance Key encompasses a full spectrum of exercise that can all be summarized with one of two goals; maintaining or increasing the strength of the body, and achieving these goals is entirely dependent on providing your body with the appropriate therapeutic dose. 

I know that this can get confusing and it is made all the more so by the amount of misinformation that is generated. So, let’s simplify by starting with the body’s goal. Your body wants to maximize efficiency by having as little muscle as is necessary to perform the activities required of it. This is why you will lose muscle when you stop doing the activity that your body developed the muscle to be able to do. We all experience this and it is so natural that we might not have even given it any thought. If today you decide that you want to do 30 push-ups and you can only do 2, you can train over the next few months and build up to being able to do 30. But then, having achieved your goal, if you stop doing push-ups your body will return to the original state of not being able to do 30 push-ups. 

This process is true for all of us, speeds up as we age and is very body-part specific. The admirable efficiency focus of the body enables your body to maintain only those muscles that are needed for the activity you do. If you don’t use it, you do lose it. 

Resistance training exercises can be targeted to balance the body by focusing on muscles that aren’t used as much with your daily activity. Upper body exercises for a cyclist, or upper back and shoulder exercises for a swimmer are examples of programming to counter the imbalances through appropriate resistance training. 

Body balancing and posture stabilizing are an important aspect of the Resistance Key and are the first step toward programming that would increase your body’s strength. Proper form for an exercise is holding the correct position that will keep the stress of the exercise on the targeted muscles. Keeping stress on a muscle goes against the body’s goal, especially if the amount of work that the muscle is doing is at the level where it will stimulate the increase in muscle. 

You can think about increases in muscle as the body’s last resort- remember increasing the amount of muscle is the exact opposite of the goal of the body - and it will only add muscle when it has tried everything else. 

Holding proper form ensures that your body can’t leverage on joints and connective tissue or use other muscles to perform the exercise. 

Performing the repetitions in a set without rest ensures that as muscle fibers fatigue they cannot be given the opportunity to recover and help the workload. Your body responds to this by increasing the energy capabilities of the muscle and using more of the muscle fibers.

Then, after trying leverage and maximizing existing muscle is not enough to meet the demands, your body will start to put energy toward building new muscle. And while this is a very slow process, it can be enhanced by ensuring your efforts in the other Keys (especially Rest and Nutrition) are focused on encouraging your body to build muscle. If you are going to put forth the time and effort toward working out, then it just makes sense to get the maximum results. 

As always, let me know how I can help.

-Adam Milligan
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Heart Rate Variability

12/18/2019

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You already know that the fitness industry uses heart rate as a means to attempt to assess the amount of work that your body is performing and that this assessment is based on the number of beats per minute. But did you know that there is also a far more useful way to assess and use heart rate? It is called Heart Rate Variability.

Heart Rate Variability is the difference in the interval of time between heart beats. Normally this interval decreases when you inhale and increases as you exhale. This means that your heart rate is faster when you breathe in and slower when you breathe out. The variance of the beat-beat rate, as opposed to the total beats per minute, has been shown by the Heart Math Institute to be indicative of the stress that your body is dealing with at that moment.

Just identifying the stress is not very helpful. That’s where some training can help to show you how you can make a difference in your body’s response. It’s been over 15 years since I purchased my first Heart Math product and in that time I have watched them consistently advance research and improve their technologies. Most recently, they have developed a smart phone app to make their tools even more user friendly. Having tested it with a couple clients, I have found it to be a great way to get you started on connecting with your own heart rate variability.

There is still so much to learn about how the heart governs, informs and connects us, and realizing that there is much more is the first step. Please contact me if you are interested in learning more about Heart Rate Variability.

And, as always, let me know how I can help.

-Adam
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A Perspective from New Orleans

3/6/2019

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by Adam Milligan

Recently, I was visiting the city of New Orleans and during this trip had decided to take a walking tour through the garden district. I like to take tours because I like to learn about the education of an area and I enjoy the unique insights from the person leading the tour. The character who led this particular walking tour was full of this type of information and, dare I say, entertainment. One of the many things he shared has continued to whirl around in my mind and is the inspiration of this writing.

In describing why the only Creole who had built a home in the Garden District didn’t continue to live in that home for long, he said that the life focus of Americans (his classification of the people who lived in the Garden District) was at odds with the focus of the Creoles. Americans, he explained, were focused on acquiring and displaying wealth. The Creoles, however, were searching for pleasure.

Now, I don’t know how true this statement is and as with everything am certain it was not so simple. It does, however, through its simplicity stimulate a consideration of where one falls on the continuum of life focus. If there were only two extremes, one focused on attainment and the other on experiences, then I suspect that many would say that their focus on attainment is so that they can have the experiences. The risk you take with this model is knowing when to make the shift. It is very easy to develop patterns that then become so comfortable, and known, that disrupting them seems too challenging. And when presented with the potential discomfort of change the brain might come up with all sorts of good reasons why now is not the time. In fact, the brain will never think it is time. Which is exactly the reason why you should do it now. Don’t wait. Even if you need to start small. Take the steps or just a step in the direction of living the lifestyle that you want.

And, as always, let me know how I can help.
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Laissez les bons temps rouler!
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Needs and Wants

12/8/2018

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Adam Milligan, President EQUIVITA
​​
​Recently I was at a restaurant and overheard a woman ordering her food by saying that she needed the items she was ordering. She wasn't being overly dramatic, she was simply using the word "need" in place of the word "want" and this was enough to get me thinking about how often people mislead themselves into thinking that their wants are actually needs.

For me, I live in what is perhaps the easiest time in human history. Those needs that my ancestors - even as recently as my grandparents - struggled to attain, take very little of my focus. In fact, the attention that it typically takes is not the need aspect but the want that takes the focus. I don't need to find clean water, as an example, I chose the water I want to drink based on taste or convenience.

I try to be mindful and appreciate these choices that I am lucky enough to have but in our society it is not easy. We are constantly blasted with examples of solutions that will fix whatever problem that we have been convinced that we have ( with great marketing words like "halitosis") and provided with idealized versions of life comparisons.  Sometimes you can be lucky enough to have a clear wake-up like Chris provides in his article this month as an example of how easily the brain goes straight to the down-side comparison and how a simple realization switch can reset your thinking. And sometimes that reset button is hard to find because it is too hard to see objectively when you are buried under a whole lot of negatives.  

Take a moment to think about balancing the hundreds or thousands of times every day that you are subjected to a message about something wrong with you or your life. Imagine telling yourself something positive for each non-positive message. It is almost ludicrous to consider that much positive reinforcement yet we know that our brains are far more wired to believe and accept negatives than positives, so really even that ridiculous level of equaling the amount of messages would still not be enough to balance.

Please don't take that to mean that positive messages are pointless, they are very important and part of the greater whole. They also need to be reinforced by placing the negative messages in context. Do you think that Olympic sprinters beat themselves up about how they aren't as strong as the powerlifters? I sure hope not but this, to me, is much the same as the mother of young children who also works outside the home and compares her fitness to others. Our life of choice requires trade-offs.

Since it is not realistic to become a world class gymnast and sumo wrestler it hardly seems logical to...well, we're not talking logic. We are talking emotion. All these comparative manipulations, regardless of where they originated, are using your emotions to sway your decision making. If you can gain some distance you can see that it is not possible to have it all. There are simply too many options and fretting over all of the choices you didn't take will detract from the ones you did choose.

As you might know, I am a big believer in doing the activities necessary to ensure your body is able to support the lifestyle that you want to have. For me, I like being strong, but  if I chose to not lift weights then it doesn't make sense for me to fret about getting weaker - it is going to happen and worrying will not make that change. This is a choice and hopefully I would have chosen to do something with the time I wasn't lifting that holds as much, if not more, value to me than being strong.  

Short term choices create long-term trade-offs and what you choose now is for the future, but in this rarified environment of choice it is far too easy to get overwhelmed and stressed through comparatives. If what you want is not obvious to you, start by choosing future needs. If in the future you want a lifestyle where you have maintained your health, strength and vitality then there are choices that you can make right now to support those goals.

As always, let me know how I can help.

Adam
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How much protein is right for the runner?

9/1/2016

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by Tami Wise, Transitional Fitness Trainer

Runners not only have to support their carbohydrate energy needs they should consider their protein needs, as well.  After all, the goal of active people is to maintain their muscle mass, not burn it for fuel.  Runners that consume inadequate amounts of protein are at risk of breaking down their muscles for energy and increased incidence of injury. They also do not recover as well from run to run, experience fatigue, and they may feel prone to getting sick because amino acids, the building blocks of proteins, are necessary for the immune system.   

To ensure that you are landing enough protein in your diet, we have provided the equation below, backed by the USDA, to determine the daily protein requirement for an adult(I know, I know...what sex is this adult? what age is this adult?  You ask good questions).  This is a quick calculation, so treat it as a jumping-off point.  Follow the steps below to determine how much protein you need to ingest daily, to establish your ‘jumping-off point.’
  1.  Take your body weight(most accurate first thing in the morning, empty bladder, if you care)
  2. Convert the weight from pounds to kilograms. There are 2.2 lb. per 1 kg.  So divide your weight 500 lb. / 2.2 kg  In this example, our subject weighs 227 kg
  3. Plug the weight in kilograms into the conversion calculation. 
  •  Sedentary adults should get 0.8 g of protein per kilogram of body weight.
  • Endurance runners and strength training athletes need up to 1.4 or 1.8 grams of protein per kilogram, respectively.  
So our 227 kg (500 lb. adult) adult would be looking at a cool 182 g protein/daily as a sedentary person, and 318 g to 409 g as an endurance runner or strength training athletes.  In case you were curious,  182 g of protein, would account for 728 calories--as there are 4 cal/per gram of protein.  

So I’m jumping off...how do I refine the protein needs of MY body, for MY training day?

This is a quick calculation, so take it for what it is: a place from which to start tracking.  Let’s say you start with 1.3 g per kg of bodyweight.  If you are feeling great and you are recovering quickly, this is a good quantity of protein for you.  While you are training if you find you keep getting injured or are not recovering well, you may need additional protein.

Experiment with a small change to your protein intake, perhaps increase to 1.5 g per kg,  and wait for a week or so to see how your body adapts.  Another idea I have heard involves the athlete consuming a greater quantity of protein only on harder training days, sticking to the lower intake value on a rest day. Paying attention to your body means making small changes in your protein intake until you see a positive difference in your recovery speed.  Endurance training with the right amount of protein enables you to train hard on workout days by repairing and growing your muscles AND will ease a more rapid recovery.  
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There is No Substitute

8/28/2016

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By Adam Milligan, President, EQUIVITA
​
Having worked in the fitness/ allied health industry for over 20 years has provided me the ability to be with people through major life changes of births and deaths, marriages and divorces, devastating traumas and illnesses as well as great personal achievements and successes. Through all of this I have been able to experience how each person’s individual care-of-self has played a role in their ability to navigate these life events. And while there are few consistent guidelines, the constant that I can say with certainty is those that keep their body moving are more resilient to whatever life brings.

One of the negatives of the work that I do is seeing the other side - when people don’t maintain focus on that which is most important. This happens sometimes when I run into former clients at social settings and the conversation inevitably is about how they are doing physically and it brings to light the challenge of keeping a body moving.

Recently I had one of these experiences where the man that I had helped to get past some significant back pain told me that he - years after he had worked with me - had emergency back surgery. Now, back surgery is not something that you want but when you add the word  “emergency” it makes it worse. Much worse.

He made comments like “if only I had kept up the exercise” and “wish I would have known”, and as much as I want to agree and say of course if you had only kept up your exercises you wouldn’t have had to endure the pain and surgery, the only reply I can say is that we can never really know. Because there are really too many variables.

To see a shortened stride or feel a tight muscle is fairly simple. Identifying the cause and interplay of the movements of the body is harder, but even that is not enough when it comes to working with people. How you sit, stand, lay and move throughout the day all play a role in the physical stress and torque to the body and so does your hydration, nutrition and stress. When you start to consider all of the things that are involved you start to see that it is far more complex than  being able to avoid surgery.

This complexity leaves some overwhelmed and ignoring while others take a more western medicine focus of trying to fix one thing. I am a believer in keeping as simple as possible, even though Care-of-the-self is the most important thing, if you see it as too vague then just remember that there is no substitute for movement. Maintain your focus on that which will enable you to keep your body moving and you increase your resiliency and adaptability.

As always, let me know how I can help.

Adam
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What Happens When We (Don't) Stretch

7/26/2016

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Cheryl Harris, Licensed Massage Therapist 
 
Stretching. What does this mean, really? Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. (Thank you Wikipedia!) Dictionary. com gives us this: to draw out or extend (oneself, a body, limbs, wings, etc.) to the full length or extent (often followed by out).  So we have these definitions, but what does it mean and what does it do? Why are we told that stretching can help us so much, if we are diligent about doing it?

First thing. Stretching is good for you. The science behind stretching is pretty simple-the more you do it regularly, the more you will be able to move. A more detailed look at what stretching does gives us this: when we stretch and push our muscles to move into a position that for some, might be uncomfortable, it helps the tissue talk to your body and push a 'reset' button. There are receptors in our muscles designed specifically to respond to stretching. Fittingly, they are called stretch receptors. When we push the muscles to stretch and 'feel the burn', those receptors are triggered to remember to keep that length instead of reverting back to where they were before the stretch. This communication helps our body lengthen and stay stretched out, so we can move better and more efficiently.

Second. Stretching can increase blood flow and flexibility. When we don't stretch (regularly), our body doesn't want to and sometimes can't move for us. The muscles can get 'stuck' where they are and tighten down during inactivity and create pulling on joints or bones. This can all lead to aches, pains, or probably more often, a compensation in our movement. We know that our body does not want to work efficiently for us. Not at all. So, when we don't stretch, we are, in a way, giving it permission to create those compensations and saying that it's okay to not work the way we want it to. We can also increase blood flow simply from the movement of the stretch. We have to put our body into different positions in order to stretch different muscles or groups of muscles, so there is going to be more than just one part of our body that is affected by the movement of a specific stretch, thus, creating blood flow. When we create blood flow, flexibility comes along with it. Whether in the muscle or the joint, something is going to be moving better for us, and be more willing to move when we ask it to. There are other factors involved with this, for sure, but stretching is a simple way to help our body do the things we want it to and make those things easier for us to maintain.

Third. You can probably do more than you think you can and I'm about to tell you why.
I have been focusing on myself in small ways over the last few months. One of those things has been doing yoga with our transitional fitness trainer/yoga teacher Carla. Number one, she's wonderful and has helped me do things I didn't think I could do. Yes, I did say yoga, but, we have been doing a LOT of stretching and mobility and it has made a difference. For someone who doesn't have a 'yoga body', this has helped me move better through my days, not have as many aches and pains waking up first thing in the morning and I'm able to do what I love, better: Massage Therapy.
 
I think we are always capable of doing more than we think we can, but, stretching can put that right in front of you, and make you see what you really can do. How? Well, start with sitting on the floor, legs out to the side-as far as you can get them-and reach out to one of your toes. Depending how far you can get with this, you may feel pretty good about it, but what happens if you do this every day for two weeks? Then how far can you reach? Can you touch your toes, or go beyond? Maybe it's something like this that you never thought you could do, but, with continual practice, you CAN do it! Maybe you add one stretch a day, or add one minute a day to the same stretch; whatever it is you choose to do within stretching itself can make a huge improvement, and I guarantee you'll end up doing something you didn't think you could do, because I have.

I'm happy to answer any questions you may have, so feel free to drop a note and ask away! charris@equivita.com
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Sunscreen

7/11/2016

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Adam Milligan, President EQUIVITA

As I sit on the beach I watch a toddler cry and pull, trying to get away from his mom who is dutifully applying sun screen lotion. I cannot help but think about how this type of behavior continues throughout life for so many of us. Since the potential harm is not imminent it is not top of mind that it should hold importance, even though we are inundated with continual information about the need.

We know that we need to move, eat the right amount of the right things, get enough rest and basically take good care of ourselves. But we also know that the body is great at adapting and can make do for long periods - so long that it gives us a false sense that everything is OK. When in reality, if we aren't putting a priority on those things that our body needs to be well cared for then we are sub-optimizing our lives - or, at least that is what we are told.

I am a fitness trainer and a big believer in the need for the body to keep moving. Regardless of the endorphins or dopamine that some rave about as reason to exercise, the simple movement of blood through the tissues of your body can do wonders and nothing does this like exercise can.

That said, I am a much bigger believer in doing what is right for your body at the right time. And, frankly, there are times when exercise might just be too stressful. So, on my list of priorities for taking good care of your body over the long term there are days to skip exercise and instead focus that time on you in other ways.

There seems to be little argument over the fact that stress is the number one cause for health issues but there is tremendous disagreement over how to best address the amount of stress that each individual internalizes. And those last three words are the essence of the challenge: each individual internalizes. Our systems are not designed for each individual, our systems are designed for most people. We use normative data to determine what will work for the individual and then apply it to everyone - sometimes forgetting that it shouldn't work for everyone.

If going for a run at the end of a stressful day brings you calm, then do it. But if running is just going to be another thing on your plate that is adding to your stress, then it doesn't make sense. Find another way to spend the time that is focused on you. I think it might be important to reiterate that the time should still be spent focused on you. Distractions like a movie, book or tv do not fit the criteria.

Find ways to nurture yourself. Unlike the toddler being forced to use sun protection, there are choices and limitless options. Try something and if it doesn't work then try something different. The goal is to find ways - ideally many - to take good care of yourself because that is your best proactive method of maintaining the lifestyle that you want.

As always, let me know how I can help.
 
Adam
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    This blog is written and updated by the staff that support EQUIVITA. Individual blog posts are the thoughts of the staff member that submitted the post.  The content of these posts often support the thoughts and ideas of our organization, but do not always(and we scarcely use definitives) reflect the same thoughts or ideas of the organization as a whole.

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