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10/25/09
Kick the Cramps
In healthy individuals, the leading causes of muscle cramps related to
exercise are oxygen depravation, dehydration, lack of stretching,
electrolyte depletion and muscle fatigue. Lucky for us, we can kick our
muscle cramps with these simple solutions:
Just
Breathe: As it turns out, the age-old practice of breathing
through pain is the best thing you can do for yourself to get through any
stress, whether in HSM class or simply in everyday life. Overexertion
depletes a muscle's oxygen supply, leading to build up of lactic acid and
spasm. The oxygen in your breath fuels your muscles (as well as calms your
nervous system.) When you breathe full, deep breaths, you allow your
muscles to contract and expand with ease and lower your stress level.
Hydrate: In addition to being one of the keys to looking and
feeling youthful (ever notice how old you feel after a dehydrating night
of drinking alcohol?), staying hydrated keeps our bodies in balance,
allowing us to function at our highest capacity. Doctors recommend
drinking at least 64 ounces of water throughout the day. In addition, I
recommend keeping a water bottle alongside you during class and consuming
a refill afterward.
Stretch: Stretching is vital to muscle health and overall
physical fitness, playing an equal part to cardiovascular activities and
resistance training. Muscles are bundles of fibers that contract and
expand to produce movement. A regular program of stretching lengthens
muscle fibers so they can contract and tighten more vigorously when you
exercise, thus enabling us to work deeper and harder with less pain and
fewer injuries. Stretching should occur both before vigorous exercise
(after you’ve warmed up) AND after exercising. If you’re working in the
weight room, stretch the working muscle between each set.
Maintain electrolyte levels: When you sweat, your body loses
salt and minerals such as calcium, magnesium and potassium. Muscle spasms
tend to occur when your levels of these electrolytes get too low. Foods
high in all three (potassium, magnesium and calcium) are whole wheat, oats
and brown rice products, nuts (especially peanuts, hazelnuts, pecans,
almonds, pistachios), beans (especially navy, pinto, black), legumes,
greens (especially fiddlehead ferns, beet greens and spinach), pumpkin
seeds, squash, citrus fruits, bananas, berries and spices such as sage,
basil, mustard seed, thyme, oregano and cinnamon.
Take
Breaks: Whether you’re starting a new program or pushing
yourself to a higher level, listen to your body and break when you need to
by taking deep breaths and maybe having a sip of water. When your muscles
are fatigued you are at a higher risk of cramping, so take it slow in the
beginning. With time your muscles will strengthen, your endurance with
improve, you will need fewer breaks, experience fewer cramps and reap the
benefits of having a toned, healthy physique.
10/18/09
Sniff this Mint Condition
If you’re trying to shed a few extra pounds, a study out of West
Virginia found that people who sniffed mint every 2 hours ate 23 percent
fewer calories than those that didn’t. Stash some sugar-free mints or
mint-flavored gum in your bag and pop one every couple of hours between
meals. You’ll be minty fresh and snack-attack free! Or better yet enjoy
some peppermint tea after your meal. The minty flavor sends an “I’m done”
message to your brain and helps curb your desire for dessert.
Because Spice is Nice
Cinnamon has a similar appetite-curbing effect when added to your
meal, according to the American Journal of Clinical Nutrition. Cinnamon
helps to reduce insulin levels that can spike during digestion, making you
feel fuller longer. A teaspoon or more daily may be helpful in lowering
cholesterol levels. Chinese medicine and Ayurveda have used the spice for
centuries to cure all kind of ailments such as the common cold, arthritis
pain, and circulation problems. Cinnamon adds fall flavor and holiday
sweetness without all of the sugars of well, sugar. Add a spoonful to your
oatmeal, morning smoothie, whole wheat toast, seasonal apple cider and
sauces. Leave a few sticks of cinnamon with cloves on the stove at a low
simmer – your family and guests will feel cozy and at home!
My
favorite chili recipe is loaded with cinnamon as well as other healthy and
delicious spices.
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10/12/09
Why do women tend to have
more knee injuries than men?
NBA
Trainer Tim S. Grover’s Jump Attack
attributes increased knee injuries in females to the imbalance in the
female lower body. “A study performed at the University of Michigan showed
females rely more on their quadriceps muscles in front of the thigh when
landing from a jump, while men fare better by making fuller use of the
hamstrings at the back of the thigh.” Researchers at Duke University
found that females have a higher rate of knee injuries because they tend
to keep their knees too straight while playing sports and jumping. A
University of North Carolina study indicated females put more strain on
the ACL (one of the four major, and most commonly injured, ligaments in
the knee) while running than compared to males. When the ACL is strained,
its ability to work with the hamstring to stabilize the knee joint is
limited and injury is more likely to occur. Common sense shows, as we
examine the bone structure of the female lower body with wider hips and
thigh bones angling in toward the knees, that there’s going to be more
non-direct, angled pressure on the knee joints than in men whose knees are
directly below their hips.
How can the Hilliard Studio Method help?
Hilliard Studio Method, as intense at it may be, is a low impact workout,
meaning your joints aren’t constantly being jarred as happens in running
and sports. The thigh work we do at the ballet barre not only strengthens
the quadriceps and hamstrings, but also the smaller supporting muscles
around the knee. In proper alignment, which is the key to working safely
and efficiently, old knee injuries can heal as the muscles supporting the
knee joint are strengthened. Thigh exercises particularly good for knee
injuries are leg lifts (which we will be working on tomorrow), chair
position and the always popular “John Travolta” move. The stretches we do
following thigh work help open up the backs of the legs that tend to be so
tight and the hip flexors and quadriceps on the front of the thighs,
leaving our muscles happy, toned, supple and less likely to be injured
down the road. And as an added bonus, your gams are going to look super
shapely in those sassy fall leggings and short skirts this season!
10/04/09
An Apple a Day…
It’s fall and that means fresh,
crisp, local apples! I eat an apple every morning with my cup of green
tea (now featuring a slice of lemon!) Besides the fact that they’re
delicious, studies have found that apples can help lower cholesterol,
manage diabetes and prevent lots of diseases like cancer, cardiovascular
disease, Alzheimer’s, asthma and osteoporosis. The peel is not only a
great source of insoluble fiber (this improves intestinal health), but
contains an antioxidant called quercetin that has been shown to reduce
heart disease and inhibit the growth of tumors. The flesh of the apple
contains a soluble fiber called pectin which makes you feel full longer by
slowing digestion and regulating blood sugar levels. This sweet and
satisfying fruit can stand in for your dessert craving at a mere 80
calories! So enjoy, and keep that doctor away! |
Archives:
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February 2010
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December 2009
November 2009
October 2009
September
2009
August 2009
*The
nutritional information contained herein is based upon information Hilliard
Studio Method reasonably believes to be accurate. We are not responsible
for any adverse effects related to following this information.
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