Look here articles and information on "Nutrition and Diet", "Weight Lifting", "Cardio Conditioning", and other "Health and Fitness" topics.  If there is something you would like to see on here, send it to me.  

Training, October, 2006, burnettfitness.com

Making the Shift from Working Out to Training

When you make the decision to compete in a sport you may find that your workouts become training sessions.

 First thing to consider is if  your goals have changed then your exercise routine should follow.  When "working out" your goals were mostly fitness oriented with concerns about weight, muscle mass and cardio vascular health being at the top.  When "training", your goals should become more specific like finishing a marathon or becoming competitive in the sport of your choice. 

Working out can surely have specific goals and challenges that you may want to achieve or overcome, but in training the short term outcome may become more important or at least more specific.  The event that you are trying to compete in becomes your focus not just your health or fitness level.   

When I began to toy around with the idea of competing in an endurance bike race I quickly realized that I had to change both my routine and my mindset.  It is easy to understand that  your workouts must look more like your event, in this case a 24 hour mountain bike relay race, but to accomplish this your whole program but be adapted for you to succeed.  You will  quickly find that nutrition will play an important part in allowing you to push workouts into the 2 plus hour range.

Carbohydrates become an important nutrient that you must include in your routine before, during and after training.  This fuel will keep you going which allows your body to put out for longer times and distances.  These carbs will also help you spare and repair the muscles that will be needed during this time of stress.  The easiest carbs to utilize during training include sports drinks, gels/gu, bars and simple foods.  It is important to use and experiment with all these items before you compete with them so you will know how they effect your stomach and performance. I found when riding my bike hard in the summer heat, around 100 calories every 30-45 minutes with fluid intake helped me perform longer and recover better.  You may have to fight your normal thought process; it goes against your natural routine to try to take in extra calories during a work out, but now your TRAINING.  If you burn yourself out today then you undermine your efforts for the rest of the week and your diet will be the key to preventing this.    

There are many resources to consult when you get started on your training program.  One book that I recommend is "Chris Carmichale's Food for Fitness Eat Right to Train Right".  It is a great guide for any athlete that is trying to push themselves to the next level of performance. 

 

Summer Heat, May 22, 2006, from burnettfitness.com

Know the Ozone Levels!

Breathe Easy be aware of ozone and air pollution when exercising outdoors. Just because you're not in a big city does not mean you're safe; pollutants can be carried into rural areas. Slow your pace or move indoors if you experience tightness in your chest, wheezing, coughing or unusual difficulty breathing. Additional pointers: Protect lungs with vitamins and antioxidants from a diet rich in fruits and vegetables. Avoid outdoor exercise when the weather is thick and stagnant. If you exercise midday when ozone levels peak, take it indoors. Avoid busy streets and rush hour to limit exposure to pollution.

To check local ozone levels click this link:  http://www.chron.com/content/chronicle/weather/ozonepopup.html

Exercise, May 16, 2006, taken from armytimes.com

‘HIIT’ cardio hard with interval training

By Janet Frank Atkinson
Special to the Times

A reader recently e-mailed a question about high-intensity interval training. She has a friend who dropped a lot of weight employing the HIIT method. She wanted to know how she could learn more about it and create a program for herself.

HIIT consists of bouts of high-intensity activity followed by a slower pace of activity, referred to as a recovery period. Indoor cycling classes are an example. This type of training incorporates sprints and simulated hill climbs with slower-paced recovery periods.

I can’t confirm HIIT as a magic fat-burning technique, but it does beat the monotony and boredom that inevitably come with the typical 45 minutes of steady cardiovascular training. Some studies have shown that you burn more calories post-cardio and sustain an elevated metabolism longer after a HIIT session than you do after conventional cardio training.

A simple type of HIIT exercise is 30 seconds of intense activity mixed with 30 seconds of regular activity.

Here’s an example of a 20-minute jogging/running HIIT treadmill session (the same can be done on a bike, elliptical machine or stair-climbing machine). Beginners might want to replace the jogging portion with a brisk walk and the sprinting portion with jogging.

Warm up with a brisk, five-minute walk. Jog for 30 seconds, sprint for 30 seconds, then jog again for 30 seconds. Repeat this cycle. Cool down with a brisk, three-minute walk.  When using a bike, elliptical machine or stair machine, alter the level during your sprint periods so they are challenging.  If you are training at a track, try jogging around the curves and sprinting during the straightaways. Or, if you are jogging on a street, sprint from one telephone pole to another (or any type of marker), jogging between sprints.

If you are new to HIIT, start with a five-minute session and increase the length of the sessions by one minute on subsequent days. Follow a HIIT program for eight weeks to gauge its results. Strive for three to five HIIT sessions a week, alternating with weight-training days.

For those bent on using the HIIT method to lose weight, make sure you follow a clean diet. Instead of drastically reducing calories, try cutting your intake by 500 calories. This could be as simple as forgoing dessert, replacing your midday candy bar with a piece of fruit and a handful of almonds, or decreasing portion sizes.

Janet Frank Atkinson, a freelance writer based in Minneapolis, specializes in health and fitness issues. She has a bachelor’s degree in corporate communications. Contact her at janet@jfatkinson.com.

 Nutrition, May 12,2006, reprinted from cooperelite.org

TV Food Ads Misleading Kids

In study, youngsters typically identified less-healthy snacks as 'nutritious'

Robert Preidt, HealthDay Reporter
 
The more food commercials young kids see on television, the more confused they are about which foods are healthy, a new study finds.

Foods advertised as being "fat-free" or "diet" were a particular problem for the children, who tended to believe such foods were nutritious.

"When they were presented with choices like Diet Coke versus orange juice and fat-free ice cream versus cottage cheese, they were more likely to pick the wrong answer -- the diet and fat-free foods -- than when they were presented with choices without these labels, for example, spinach versus lettuce," researcher Kristen Harrison, of the University of Illinois at Urbana-Champaign, said in a prepared statement.

"The labels 'diet' and 'fat-free' suggest that these foods are good for them and make it harder for them to pick the 'right' answer," she said.

Her study of 134 children in first, second and third grade found that, regardless of their initial nutritional knowledge, the more television they watched, the less able they were "to provide sound nutritional reasons for their food choices," according to Harrison.

The Illinois expert believes televised food ads deliberately blur the distinction between diet foods and good nutrition. She pointed to previous studies that found that 97.5 percent of food commercials broadcast during weekend morning television are for foods high in sugar, fat, salt and cholesterol.

"Child television viewers are bombarded with health claims in television advertising. Given the plentitude of advertisements on television touting the health benefits of even the most nutritionally bankrupt of foods, child viewers are likely to become confused about which foods are in fact healthy," she said.

The study appears in the journal Health Communication.

More Information:  The Nemours Foundation has more about healthy child nutrition.

SOURCE: University of Illinois at Urbana-Champaign, news release, June 8, 2005

 Nutrition, May 3 2006, from burnettfitness.com

Fast Food, how bad can it be?

Ever wonder what your eating when you grab that burger and fries for that quick lunch?  Lets take a look at a couple of meals, most of this information was taken from the restaurant's homepages on the web.

Meal #1:  Whataburger, lg Fries, md shake

  • Whataburger, no cheese- 607 calories, 29.9g of fat, 1,158mg of sodium

  • Large Fries-  514 calories, 26g of fat, 413mg of sodium

  • 32oz Vanilla Shake- 834 calories, 25g of fat, 449mg of sodium

This one meal as a total of 1955 calories, 80.9g of fat and 2020mg of sodium.  Whata-Size it and add 275 calories and 15g of fat!  It doesn't take a dietitian to realize that this is not going to be a good choice, but how many people eat something like that several times a week, what about everyday?  

Meal #2:  McDonald's Crispy Chicken California Cobb Salad

  • Salad (1 order -308g) 380 calories, 23g fat, 1170mg sodium

  • Newman's Own Cobb Salad Dressing (2 fl oz) 120 Calories, 9g fat, 440mg sodium

  • Medium Coca Cola- 210 calories

This meal is a bit better, but still not the "diet meal" that some would like to think with 710 calories, 32g fat and 1610 sodium.  The salad with dressing is higher in calories and fat than the whataburger listed above!

As you can see both of these meals are very high in sodium and would be very detrimental for anyone with high blood pressure or on a low sodium diet.  As for the fat, the burger combo contains way too much fat with a large percentage coming from saturated fat.  The salad, still high in total fat at 32g, is a bit lower in saturated fat.  If you must frequent "Fast Food" restaurants then take sometime to research the nutritional information for their menus.  Don't just think that this is a problem at fast food restaurants, it is a common theme for anywhere, even real sit down eateries. 

http://www.whataburger.com/menulist.cfm   http://www.mcdonalds.com/usa/eat/nutrition_info.html

May 1, 2006, from burnettfitness.com

Good Fats, Bad Fats

Fat Facts:  Fat contains 9 calories per gram and are a necessary dietary component.  When looking at the fat content of food it is important to look at food ingredients, not just the nutritional facts, to determine what types of fats they may contain.

Bad Fats:

  • Saturated Fats-often solid at room temperature (beef, pork, whole milk) and they come from mostly animal sources. 
  • Tropical oils-often are liquid at room temperture (palm oil, coconut oil) and are found in many different food items including baked pastries and snack foods.
  • Trans-fats (hydrogenated fats) have been shown to increase the risk of coronary heart disease.  They are often found in fried fast foods, processed baked goods and stick margarines.

Current RDA states that individuals with a LDL/HDL of >130 mg/dl should get less than 7% of total daily calories from Saturated and Hydrogenated Fats. 

Good Fats:

  • Monounsaturated fats and Polyunsaturated fats have been shown to have a positive effect on cholesterol levels in the body.  Mono-fats tend to lower LDL (bad) cholesterol and increase HDL (good) cholesterol.  Poly-fats tend to lower LDL, but also may lower HDL levels. 
  • Omega-3 polyunsaturated fats (fish, flaxseed and soy)-have been proven to prevent heart attacks, strokes and sudden cardiac death.  Omega-3s inhibit blood clot formation and promote dilation of blood vessels and prevent fatal cardiac arrhymias.  They have been shown to have positive effects on body fat, skin and depression in some individuals.

 

  Fitness, April 27, 2006, from burnettfitness.com

Calculating Target Heart Rate

the Karvonen Formula

Here is a slight twist on getting your target heart rate.

Determine predicted maximal heart rate using the following formula:  220-age

Subtract resting heart rate in beats per minutes from the predicted maximal heart rate.  This is called the heart rate reserve

Multiply results of step 2 by the desired intensity range.

Add resting heart rate back to the results of step 3.  This is the target heart rate range. 

Example:  34 year old with a morning resting heart rate of 68.  (resting heart rate should be determined first thing in the morning before getting out of bed)

Predicted maximal heart rate:  220-34=186   

Subtract resting heart rate:  186-68=118

Multiply results by desired intensity:  118 X 60%=70.8   118 X 70%=82.6 

Add the resting heart rate 71+68=139  &  83+68=151

So to exercise between 60-70% of your maximal intensity you would keep your heart rate between 139-151 beats per minutes.

Keep in mind that the predicted maximal heart rate (220-age) is based on averages and has a +11 margin of error.

 

Nutrition and Diet, April 25, 2006, from burnettfitness.com

The Importance of Post-Workout Nutrition

For the purpose of this post, lets say that your workout goal is to increase strength and muscle size.  So, you are lifting weights and putting a heavy strain on your body.  This strain is a physiological stress and it has symptoms, often they are mild and include muscle soreness, the need for extra sleep, and an increased appetite.  These symptoms let us know that the exercise has depleted the muscle's fuel resources, caused some minor damage, and that the muscle is in need of replenishment and repair.  How is this done?  Through proper nutrition and fueling your body with the quality foods that it needs.  

Almost everyone has heard about the need  your body has for protein to "rebuild" those muscles, but, is there more?  Any type of exercise uses carbohydrates for energy, muscle carbohydrate depletion is inevitable and a post-workout meal, high in carbohydrates, is required to refill muscle energy stores.  It is important to consume enough carbohydrates to promote a substantial insulin release.  Insulin is the hormone responsible for shuttling carbohydrates and amino acids into the muscle.  Add a little protein to this, and carbohydrate resynthesis is accelerated and protein balance becomes positive, leading to rapid repair of the muscle tissue. Sounds complicated, but not really.

How much is enough?  Research has shown that a carbohydrate intake of 0.8 to 1.2 grams per 1 kilogram of body weight maximizes glycogen synthesis and accelerates protein repair.  This means a 180 pound man may need as much as 64-97grams of carbs to help increase hormone levels immediately after intense exercise.  I would recommend staying  at the lower end of that scale, around 64 grams, for speeding up muscle fuel replenishment from intense weight lifting while preventing excess fat gain.  In regards to protein, research as shown that  0.2g - 0.4g of protein per 1 kilogram of body weight seems to be sufficient when combined with the carbohydrate intake.  Using the 180 pound man again, that would be about 33 grams of protein.  (1 pound = .45 kilograms)

Fats should be avoided during this meal.  They slow the digestion down and can be more difficult to processes.  

How soon after the workout?  It is believed that your body has a "window of opportunity" in which your muscles are "primed" for nutrient intake.  This window seems to close quickly, within 30 minutes,  as your body struggles to recover from the intense stress the weight room as placed on it.  For some, this optimum window may be closed in an hour from the end of the last set!

What can you eat at this time?  Whole wheat pastas and lean meats are always a good choice here, but not many people have the time right after a workout to make a meal like this.  Preparing it at an earlier time and storing the meal the fridge is a good option, but what about "Meal Replacement" drinks and protein supplements?  Research suggest that, during this time, supplements can be of some benefit.  A protein drink with around 45-65 grams of carbohydrates and 30-40 grams of protein is ideal.  Look for whey protein that is easily and quickly digested and naturally high in amino acids.

It could be just what your workout routine has been missing.

Diet Cheat, April 23,2006, from burnettfitness.com

Fat Free No-Bake Cherry Cheese Pie

A great cheat desert that is practically fat free and taste great!

Items needed: one container fat free Cool Whip, one block of fat free Cream Cheese, one can of  low sugar cherry pie filling and a pie crust of your choice.  With a power mixer whip the cream cheese until it is light and smooth, about one min. in a large mixing bowel.  Then, add the container of cool whip and continue mixing until both are mixed together and appear light and creamy about 3 min.  Spread the mixture into the pie crust gently pushing the center toward the outer edge of the crust.  This will create a slight intention in the middle of the pie for the cherries.  Add the cherries a spoonfull at a time straining them against the can to get rid of excess liquid.  You should be able to get most of the cherries onto the pie and be left with about 1/2 a can of red liquid to discard.  Cover and keep refrigerated, serve after a few hours. 

 

Working Out, April 23, 2006, from burnettfitness.com

10 Quick Facts of Muscle and Strength Training

  1. The human body has more than 650 muscles.

  2. Skeletal muscle is the body's largest tissue, accounting for approximately 45% of body weight in men and 36% in women.

  3. Muscle fibers are thinner than a human hair and can support up 1,000 times its own weight.

  4. There are three types of muscles in the human body: skeletal, smooth and cardiac.

  5. Muscles are efficient.  They normally use about 35-50 percent of their potential energy.

  6. By the age of 65, individuals who haven't engaged in strength/exercise programs on a regular basis may incur a decrease in muscular strength by as much as 80%.

  7. Approximately 70-75% of skeletal muscle is water, 20-25% is protein.

  8. Muscle soreness is a result of microscopic trauma of tissue and not due to lactic acid.   

  9. By the age of 80, sedentary individuals will lose about 50% of their muscle mass.

  10. People who strength train with a partner have more success and better results.

above information compiled from the Cooper Institute, training manual '05

Health and Fitness, April 22, 2006, from burnettfitness.com

Do you have an abnormal blood cholesterol level?

  • Only a  blood test/screening can determine your cholesterol level.  

  • 1/3 to 1/2 of all Americans have abnormal blood cholesterol levels; only a small percentage of these individuals are taking medications to improve their cholesterol.

  • Cholesterol is produced by the liver and obtained in the diet.

  • High density lipoprotein (HDL) is know as the "good" cholesterol, low density lipoprotein (LDL) is know as the "bad" cholesterol.

  • A total cholesterol of <200 mg/dl is desirable, 200-239 mg/dl is borderline high, while values of 240 mg/dl and greater are high.  A value 200 mg/dl or greater is considered a major coronary risk factor.

  • LDL is considered optimal at <100 mg/dl and >160 mg/dl is high.

  • HDL value of <40 mg/dl is a high risk value and is a major risk factor.  An HDL of 60 mg/dl or higher is considered protective against heart disease.

  • Genetics, diet, physical activity level, %body fat and distribution, stress, age, gender and unknown factors determine blood cholesterol levels. 

 Lifestyle Factors That Decrease LDL Cholesterol           

  1. increase physical activity level                                      

  2. decrease dietary saturated and hydrogenated fat         

  3. decrease dietary cholesterol                                         

  4. increase dietary soluble fiber and soy                           

  5. decrease percent body fat                                            

  6. manage stress effectively                                              

  7. control diabetes

       Lifestyle Factors that Increase HDL

  1. increase physical activity level

  2. increase percent body fat

  3. quit smoking

  4. decrease blood triglyceride levels

  5. increase mono and polyunsaturated fat intake

  6. reduce simple and refined carbohydrates

    Consult the following links for more information:  www.americanheart.org. www.eatright.org, www.cancer.org

some of the above information provided by The Cooper Institute, Dallas, TX,'05

Nutrition and diet, April 20, 2006, from burnettfittness.com

Spinach Chicken Salad with homemade Red Wine Olive Oil Italian Dressing

Here is an easy idea for a "take to work" salad turned meal that is packed with nutrition.   

Ingredients Needed for the salad:  4 cups of raw Spinach, 1 can of Chicken, 1 small Tomato, 1/2 Cucumber, 1 cup Broccoli, 1/4 cup Carrots, 3 tbsp 2% Low Fat Shredded Cheese, 3 tbsp of Almonds and anything else you like to include in a salad. 

Ingredients Needed for the Dressing:  Red Wine Vinegar, Extra Virgin Olive Oil, a packet of Italian Dressing Seasoning, Salad Dressing Bottle

DRESSING:

Using the salad dressing bottle follow the "-V-", "-W-", and "-O-" marks for the vinegar, water and oil levels.  Add the seasoning packet as directed and shake.  That's it.

SALAD:

Combine all the salad ingredients, except the chicken, into a large sealable container and give it a few shakes.  Open the chicken and place in a separate container with about 1 tbsp of the dressing to act as a marinade.  Make sure everything is sealed up tight and your gone.  Be sure to pack some dressing for the rest of the salad in a separate small leak proof container.  If it leaks the oil will be a mess to clean up. 

WHAT MAKES IT SPECIAL:

This is no little diet salad, it makes a good size meal.  Using spinach instead of lettuce turns this salad into a powerhouse of nutrition.  Spinach is low in Saturated Fat, and very low in Cholesterol. Compared to lettuce it is a good source of Niacin and Zinc, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.  Using this as a salad base it is hard to go wrong.  The can chicken adds protein and it is just as easy to substitute a grilled chicken breast, a can of tuna or fresh salmon.  The dressing is a bit high in calories, 120 per tbsp with 14g of fat, but this fat is high in a good balance of mono and poly unsaturated fats and low in saturated fat. 

 

 Working Out, April 19, 2006, from burnettfitness.com

"State of Mind"

  1. Realize that you must adopt a lifestyle that influences you in a positive way.  It is not a diet and it is not temporary, it is a positive way of life.
  2. "Make" time for your workout and stay with it.  Nike has the right idea "Just Do It". 
  3. When you workout make sure you do it with intensity.  You can't read a book or talk on your cell phone while riding the exercise bike. 
  4. Learn about nutrition.  Read food labels and realize that everything you put in your body makes a difference.
  5. Be well rounded in your workouts, don't skip the cardio, work on all areas of you body for balance and strength.