How much exercise is too much? What kind of shoe is best? Is there any benefit to taking supplements such as glucosamine? What are the best exercises I can do to strengthen the knees? Who is the best expert to see when I have a knee problem?
These are just some of the many questions that we get asked by our clients at Healthy Executives. The knee is one of the most complex joints in the body. We all can accept some kind of normal wear and tear on the body as we age, but what are some strategies we can do to keep our knees in good shape and prevent injury.
Q. How much exercise is too much?
A. There is no definite answer to this question. What the experts do know is that you are at a greater risk of injury when you play alot of sports. People who take an activity back up after a long layoff(E.g. tennis, running, netball etc) or who sit sedentary at their desk all week and only play sport on the week-ends are at a higher risk. When injury occurs there is a transformation internally on the knee that can lead to earlier arthritic symptoms.
Q. What kind of shoe is best?
A. There is nothing better for your feet than a shoe that gives support according to your individual needs. There are many shoe stores now that will fit a show according to your foot type. One of the best experts to talk to about your feet is a podiatrist. They will recommend a shoe type and model that will provide good supportive midsoles and offer arch support as well. Most exercise shoes are recommended to be changed every 1000 to 1500kms. When the tread pattern starts to wear on the bottom of your shoes, you know it is time to replace them.
Q. Is there any benefit to taking supplements such as glucosamine?
A. There have been numerous studies outlying the benefit to taking glucosamine products in some patients. A good rule of thumb is to take the product as recommended (usually about 1500mg a day) for 12 weeks (3 months) and see if you can notice any significant difference yourself. If you see any considerable effects, then keep taking it. If not, then don’t waste any more of your money. Please talk to your pharmacist/health practitioner before taking.
Q. What is the best type of exercise I can do to strengthen the knees?
A. There is no better way to strengthen your knees than to do some resistance training exercises. Stick to some of the more functional type movements like Squats and Lunges. These will strengthen the muscles that provide support and stability to the knee. It is also recommended to include some stretches to all of the muscles that insert or run alongside the knees. Include stretches to your program for the Hamstrings (back of the thigh), Quadriceps (front of the thigh), Adductor (inside thigh), Abductor (outside thigh), and Calves as they will provide adequate flexibility to the knee.
Q. Who is the best expert to see when I have a knee problem?
A. There are many experts you can talk to about your knee that are well-skilled at diagnosing or if necessary referring on. GPs, Physiotherapists, Sports physiotherapists and Sports physicians can all assess your knee and if need to refer you to a orthopaedic specialist who specializes in knee arthroscopy (key hole surgery) as well as reconstructive work.
Summary: The best way to save your knees from excessive wear and tear is to strengthen the muscles that provide support.
Monday, September 28, 2009
Monday, September 21, 2009
The 5 worst nutrition mistakes we make
If you are always on the go, chances are you take better care of the people around you than you do of yourself. You m ay spend hours shopping and preparing nutritionally balanced meals for your loved ones but only eat half as well yourself. The result is poor performance during the day and less than perfect health. You can improve these common mistakes and be on the road to look better, feel healthier and improve work performance.
Mistake # 1. Caffeine dependence.
Many people depend on coffee to give them a surge of energy throughout the day. 3 cups of coffee a day is about 180mg of caffeine per day (1 rounded teaspoon = 60mg, 1 heaped teaspoon = 80mg) and although it is not harmful to a healthy adult if taken in moderate amounts, large amounts (over 350mg) may adversely affect your health. The body can become dependent on caffeine and this can lead to nervous system disorders, mood swings, depression, headaches, reduction of the body’s ability to use vital nutrients and affects can sleep rhythms. Energy drinks (e.g. Red Bull, V Energy, and Red Eye) contain up to 110mg of caffeine in a 250ml can. What about tea and chocolate I hear you say? A medium strength tea contains 40mg of caffeine and a 50g piece of milk chocolate is 10mg. Many doctors recommend caffeine free periods to flush out stimulants from your body. Replace some of your caffeine with herbal tea.
Mistake #2. Late night munchies.
Many of us are guilty of being up late watching TV while munching on a packet of chips, biscuits or a block of chocolate. The only problem is when it becomes a regular habit that it can cause a spreading waist line as well as an upset stomach and sleep problems. If you really want to munch on something to unwind then opt for some fruit, nuts or a small bowl of cereal. An even better option would be to take a small stroll after dinner, or do some stretches to release the day’s tension.
Mistake # 3. Skipping meals.
Skipping breakfast or missing lunch because you are too busy is no way to treat your body. You wouldn’t think about going on an all-day trip in your car unless it was fuelled right? Skipping just one meal a day can slow down your metabolism. The slower your metabolism is, the more sluggish your body’s ability is to burn energy. Make it a rule to have a nutritious start to the day with a small tub of yoghurt, a piece of wholemeal toast, a handful of dried fruit or even last night’s chicken.
Mistake #4. Eating on the run
Eating on the run leads to bad nutritional habits and indigestion problems. A good rule to use for this one is to never eat while in motion. This means don’t eat while driving, walking, riding or working and eat in designated dining areas only. Make it a conscious decision to never eat if your concentration is not centred on the food. If you have to eat on the run then bypass the confectionary isle and head to the fruit section instead.
Mistake # 5. Constant nibbling
Lots of us are not big meals eaters but instead like to constantly graze throughout the day, but many people don’t eat much and still put on weight. This may be because of the kilojoules found in the many snacks eaten throughout the day. A packet of jelly beans or a few biscuits stashed away in the desk drawer when you are feeling “peckish” breaks one of the cardinal rules of good healthy eating; you’re not eating because of hungers sake you are eating because food is there. Take charge of your eating habits by removing food from your immediate work area and writing down everything you eat and drink throughout the day to tell the real story in black and white.
Mistake # 1. Caffeine dependence.
Many people depend on coffee to give them a surge of energy throughout the day. 3 cups of coffee a day is about 180mg of caffeine per day (1 rounded teaspoon = 60mg, 1 heaped teaspoon = 80mg) and although it is not harmful to a healthy adult if taken in moderate amounts, large amounts (over 350mg) may adversely affect your health. The body can become dependent on caffeine and this can lead to nervous system disorders, mood swings, depression, headaches, reduction of the body’s ability to use vital nutrients and affects can sleep rhythms. Energy drinks (e.g. Red Bull, V Energy, and Red Eye) contain up to 110mg of caffeine in a 250ml can. What about tea and chocolate I hear you say? A medium strength tea contains 40mg of caffeine and a 50g piece of milk chocolate is 10mg. Many doctors recommend caffeine free periods to flush out stimulants from your body. Replace some of your caffeine with herbal tea.
Mistake #2. Late night munchies.
Many of us are guilty of being up late watching TV while munching on a packet of chips, biscuits or a block of chocolate. The only problem is when it becomes a regular habit that it can cause a spreading waist line as well as an upset stomach and sleep problems. If you really want to munch on something to unwind then opt for some fruit, nuts or a small bowl of cereal. An even better option would be to take a small stroll after dinner, or do some stretches to release the day’s tension.
Mistake # 3. Skipping meals.
Skipping breakfast or missing lunch because you are too busy is no way to treat your body. You wouldn’t think about going on an all-day trip in your car unless it was fuelled right? Skipping just one meal a day can slow down your metabolism. The slower your metabolism is, the more sluggish your body’s ability is to burn energy. Make it a rule to have a nutritious start to the day with a small tub of yoghurt, a piece of wholemeal toast, a handful of dried fruit or even last night’s chicken.
Mistake #4. Eating on the run
Eating on the run leads to bad nutritional habits and indigestion problems. A good rule to use for this one is to never eat while in motion. This means don’t eat while driving, walking, riding or working and eat in designated dining areas only. Make it a conscious decision to never eat if your concentration is not centred on the food. If you have to eat on the run then bypass the confectionary isle and head to the fruit section instead.
Mistake # 5. Constant nibbling
Lots of us are not big meals eaters but instead like to constantly graze throughout the day, but many people don’t eat much and still put on weight. This may be because of the kilojoules found in the many snacks eaten throughout the day. A packet of jelly beans or a few biscuits stashed away in the desk drawer when you are feeling “peckish” breaks one of the cardinal rules of good healthy eating; you’re not eating because of hungers sake you are eating because food is there. Take charge of your eating habits by removing food from your immediate work area and writing down everything you eat and drink throughout the day to tell the real story in black and white.
Monday, September 14, 2009
5 Exercise Myths exposed
The fitness industry can be a mine-field of training fallacies based on nothing more than unfounded emotional opinions and not on proven scientific research.
Healthy Executives has exposed some of the more common fallacies that our trainers have to address with their clients about.
Muscle turns to fat when you stop training
This is like saying iron can turn into water. One type of tissue cannot physiologically turn into another. It is true that when you stop training, your muscles will lose size, but they will not turn into fat. Weight is gained by maintaining the same kilojoule intake as you did while you were training. The more lean muscle you have in your body, the faster your metabolism. The faster your metabolism, the more energy you burn. When you stop training your metabolism will decline because you are losing active tissue.
Spot reduction
There are many companies out there making big money on spot reduction equipment and products based on working a particular body part will burn fat from that area. This is untrue as we have no choice where we burn fat, as it comes off from all over the body depending on the individual’s genetic make-up. To use fat as a fuel to burn, it needs to be oxidised aerobically during cardiovascular activity (e.g. walking, running, bike riding etc). That burning sensation that you feel when you are doing crunches or side leg raises are not exploding fat cells. In actuality this burning is a build-up of lactic acid, caused by generating energy anaerobically and using glycogen as the source of energy. Burning fat from the body is like driving a car. You firstly have to get the car out of the garage and onto the road to drive it. If you drive a considerable distance or drive it hard, you will burn a significant amount of fuel. Doing crunches to burn off tummy fat is like using the car only to open and close the bonnet. The only thing you will wear out is the hinges.
Going to the gym is better than a home workout
Despite all of the gyms latest up-to-the-minute equipment, research has shown that most people find it easier to stick to a home-based fitness program. The best program you can do for yourself is the one that you will enjoy doing consistently.
Increase protein intake will add extra muscle
This is like saying that our muscle is mostly made of water, so if you drink 20 litres of water a day it will add extra size to the muscle.
Our body will only use the required protein that it needs (1 to 1.5 per kg of bodyweight). There is no proven published research saying that extra protein will add muscle. The body oxidises off any extra protein that it does not require.
Fat burning pills and cellulite creams
There are many fat-burning supplements on the market, but there are none that have any proven scientific research to show the increase in the oxidization of fat.
Did you know the term “Cellulite” is a non-scientific term that originated from the beauty industry? Rubbing cream into the surface of the skin will have no effect on the release of fat from the fat call. If these creams truly worked there would be many overweight people with skinny hands from rubbing it in to their body.
Healthy Executives has exposed some of the more common fallacies that our trainers have to address with their clients about.
Muscle turns to fat when you stop training
This is like saying iron can turn into water. One type of tissue cannot physiologically turn into another. It is true that when you stop training, your muscles will lose size, but they will not turn into fat. Weight is gained by maintaining the same kilojoule intake as you did while you were training. The more lean muscle you have in your body, the faster your metabolism. The faster your metabolism, the more energy you burn. When you stop training your metabolism will decline because you are losing active tissue.
Spot reduction
There are many companies out there making big money on spot reduction equipment and products based on working a particular body part will burn fat from that area. This is untrue as we have no choice where we burn fat, as it comes off from all over the body depending on the individual’s genetic make-up. To use fat as a fuel to burn, it needs to be oxidised aerobically during cardiovascular activity (e.g. walking, running, bike riding etc). That burning sensation that you feel when you are doing crunches or side leg raises are not exploding fat cells. In actuality this burning is a build-up of lactic acid, caused by generating energy anaerobically and using glycogen as the source of energy. Burning fat from the body is like driving a car. You firstly have to get the car out of the garage and onto the road to drive it. If you drive a considerable distance or drive it hard, you will burn a significant amount of fuel. Doing crunches to burn off tummy fat is like using the car only to open and close the bonnet. The only thing you will wear out is the hinges.
Going to the gym is better than a home workout
Despite all of the gyms latest up-to-the-minute equipment, research has shown that most people find it easier to stick to a home-based fitness program. The best program you can do for yourself is the one that you will enjoy doing consistently.
Increase protein intake will add extra muscle
This is like saying that our muscle is mostly made of water, so if you drink 20 litres of water a day it will add extra size to the muscle.
Our body will only use the required protein that it needs (1 to 1.5 per kg of bodyweight). There is no proven published research saying that extra protein will add muscle. The body oxidises off any extra protein that it does not require.
Fat burning pills and cellulite creams
There are many fat-burning supplements on the market, but there are none that have any proven scientific research to show the increase in the oxidization of fat.
Did you know the term “Cellulite” is a non-scientific term that originated from the beauty industry? Rubbing cream into the surface of the skin will have no effect on the release of fat from the fat call. If these creams truly worked there would be many overweight people with skinny hands from rubbing it in to their body.
Monday, September 7, 2009
This is a must read to every woman who ever attempted to get into a regular workout routine.
Dear diary – For my 50th birthday this year, my husband (the dear) purchased a week of personal training at the local gym for me. Although I am still in great shape since playing softball in high school, I decided to go ahead and give it a try.
MONDAY – Started my day at 6am. Tough to get out of bed, but found it was well worth it when I arrived at the gym to find Bruce waiting for me. He is something of a Greek god – with blonde hair, lovely eyes, and a dazzling white smile. Woo Hoo!! Bruce gave me a tour and showed me the machines. He took my pulse every 5 minutes on the treadmill. He was alarmed that my pulse was so fast, but I attribute it to standing next to his rippling muscles. I enjoyed watching the skilful way in which he conducted his group exercise class after my session today. Very inspiring. Bruce was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time he was around. This is going to be a FANTASTIC week!!
TUESDAY – I drank a whole pot of coffee, but I finally made it to the door. Bruce made me lie on my back and push a heavy iron bar into the air then put weights on it! My legs were a bit wobbly on the treadmill, but I made the full kilometre. Bruce’s rewarding smile made it all worthwhile. I feel great!! It’s a whole new life for me.
WEDNESDAY – The only way I could brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn’t have to steer or stop. I parked on top of the CEO in the gym car park. Bruce was impatient with me, insisting that my screams bothered other gym members. His voice is a little too perky for early in the morning and when he scolds, he gets this nasally whine that is VERY annoying. My chest hurt when I got on the treadmill, so Bruce put me on the stair monster. Why the hell would anyone invent a machine to simulate an activity rendered obsolete by elevators? Bruce told me it would help me get in shape and enjoy life. He said some other shit too.
THURSDAY – Bruce was waiting for me with his vampire like teeth exposed as his thin cruel lips were pulled back in a full snarl. I couldn’t help being a half an hour late; it took me that long to tie my shoes. Bruce took me to work out on the dumbbells. When he was not looking, I ran and hid them in the men’s room. He sent Lars to find me, then as punishment, put me on the rowing machine – which I sank.
FRIDAY – I hate that bastard Bruce more than any other human being has ever hated any other human being in the history of the world. Stupid, skinny, little cheerleader wanna -be bastard. If there was a part of my body that I could move without unbearable pain, I would beat him with it. Bruce wanted me to work my triceps. I don’t have triceps! And if you don’t want dents in floor, don’t hand me the &@#$*~ barbells or anything that weighs more than a sandwich. The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn’t it have been someone softer, like the drama coach or choir director?
SATURDAY – Bruce left a message on my answering machine in his grating, shrilly voice wondering why I did not show up today. Just hearing him, made me want to smash the machine with my diary. However, I lacked the strength to even use the TV remote and ended up catching 11 straight hours of the *$@#& Weather Channel.
SUNDAY – I’m getting the Church bus to pick me up for services today so I can go thank God that this week is over. I will also pray that next year my husband (The BASTARD) will choose a gift for me that is fun - like a root canal, a mammogram, a pelvic exam, or even a hysterectomy.
MONDAY – Started my day at 6am. Tough to get out of bed, but found it was well worth it when I arrived at the gym to find Bruce waiting for me. He is something of a Greek god – with blonde hair, lovely eyes, and a dazzling white smile. Woo Hoo!! Bruce gave me a tour and showed me the machines. He took my pulse every 5 minutes on the treadmill. He was alarmed that my pulse was so fast, but I attribute it to standing next to his rippling muscles. I enjoyed watching the skilful way in which he conducted his group exercise class after my session today. Very inspiring. Bruce was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time he was around. This is going to be a FANTASTIC week!!
TUESDAY – I drank a whole pot of coffee, but I finally made it to the door. Bruce made me lie on my back and push a heavy iron bar into the air then put weights on it! My legs were a bit wobbly on the treadmill, but I made the full kilometre. Bruce’s rewarding smile made it all worthwhile. I feel great!! It’s a whole new life for me.
WEDNESDAY – The only way I could brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn’t have to steer or stop. I parked on top of the CEO in the gym car park. Bruce was impatient with me, insisting that my screams bothered other gym members. His voice is a little too perky for early in the morning and when he scolds, he gets this nasally whine that is VERY annoying. My chest hurt when I got on the treadmill, so Bruce put me on the stair monster. Why the hell would anyone invent a machine to simulate an activity rendered obsolete by elevators? Bruce told me it would help me get in shape and enjoy life. He said some other shit too.
THURSDAY – Bruce was waiting for me with his vampire like teeth exposed as his thin cruel lips were pulled back in a full snarl. I couldn’t help being a half an hour late; it took me that long to tie my shoes. Bruce took me to work out on the dumbbells. When he was not looking, I ran and hid them in the men’s room. He sent Lars to find me, then as punishment, put me on the rowing machine – which I sank.
FRIDAY – I hate that bastard Bruce more than any other human being has ever hated any other human being in the history of the world. Stupid, skinny, little cheerleader wanna -be bastard. If there was a part of my body that I could move without unbearable pain, I would beat him with it. Bruce wanted me to work my triceps. I don’t have triceps! And if you don’t want dents in floor, don’t hand me the &@#$*~ barbells or anything that weighs more than a sandwich. The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn’t it have been someone softer, like the drama coach or choir director?
SATURDAY – Bruce left a message on my answering machine in his grating, shrilly voice wondering why I did not show up today. Just hearing him, made me want to smash the machine with my diary. However, I lacked the strength to even use the TV remote and ended up catching 11 straight hours of the *$@#& Weather Channel.
SUNDAY – I’m getting the Church bus to pick me up for services today so I can go thank God that this week is over. I will also pray that next year my husband (The BASTARD) will choose a gift for me that is fun - like a root canal, a mammogram, a pelvic exam, or even a hysterectomy.
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