For the Love of Dogs, Horses, and Fitness!

The human "second gear" is perhaps the most natural, simple, and effective form of exercise for our species. Walking, of course, is an excellent way to improve heart, respiratory, joint, muscular, and digestive health. Running simply pushes this benefit to a higher level. The whole body clicks into overdrive: it is the flight response used for centuries by our ancestors. Add some adrenaline to our run, and we leave our pursuers in a cloud of dust. These days, we mostly have a "personal best time" as our adversary. Yet we must also be careful; other adversaries exist that cannot be ignored.

One of the main complaints of both first-time runners and their seasoned counterparts is knee pain. Running puts considerable strain on the knee joint. If a runner is new to the sport, it is easy to over-train at the beginning. Take it slow, build your leg and joint strength. Establish a base of knee stability to prevent injury down the road. Experienced runners who are working on adding mileage for a new race distance should also take care: 10-kilometer conditioning and strength needs to be carefully modified if a 26-mile marathon is the goal. Knees will adapt to this new challenge if given the stability to do so. If two miles of moderate running cause pain at first, back off and rest. Give the knees time to stabilize.

Stability is essential to keep the knee working properly. Correct leg muscle development, obtained through gradual increase of mileage and intensity, will create stability. The quadriceps (on the front of the thighs) and hamstrings (on the back of the thighs) work in conjunction with each other, pulling on different areas of the knee at the same time. If these muscles are developed correctly, the knee joint will glide over and under itself without undue strain. Let's not forget the tiny, yet indispensable patella, as well. This engineering marvel glides over the front of the knee, adding stability and providing a liaison between thigh and lower leg bones. Thus the knee has been described by medical literature as being three articulations in one: draw a circle in the air with your toe, and you get the idea.

If more than a casual couple of miles per week are the runner's goal, it is mandatory that he or she invest in correct running shoes. People come in all shapes and sizes. Some people pronate, or roll the weight of their body to the inside edge of the foot. Others supinate, or roll the weight to the outside edge. Men and women even have different angles from hip to knee. This is why there are specific running shoes by gender. The best way to be fitted for running shoes is to visit a store that provides treadmill analysis. A shoe fitter will watch, or even video, the runner's heel strike to determine what kind of shoe is best to support the customer's body and running style. Yes, these shoes will probably be twice as expensive as the bargain-rack pair. However, to a runner, healthy, pain-free knees are well worth the price.

Our bones are the framework of our lives. Face it – without our bones, we would be little more than puddles on the ground. Our bones not only frame our bodies, they provide an essential factory for bone marrow. They are a calcium store for our bodies to tap when the mineral is needed by the muscles. They protect our vital organs from injury. They even provide a root base for our teeth.

Maintaining our bones is vital to our good health and survival. Like many other healthy habits, caring for our bones wisely has many other “tangent” benefits. Exercise is perhaps the biggest boon to bone health; cardiovascular, muscular, and digestive health are also boosted by exercise. But for bones, exercise can sway a “make or break” scenario. Astronauts in zero gravity must do resistance exercise daily to keep osteoporosis (demineralization, or weakening of bones) at bay. Why? Because bones need concussion.

Both aerobic and weight-training exercises help to improve bone health by providing concussion. Concussion produces periosteal bone activation – in other words, the microscopic compromise to bone structure will cause the bone matrix to “mineralize,” making the bones stronger. Bone minerals consist of calcium phosphate, calcium carbonate, calcium fluoride, calcium chloride, and magnesium phosphate. Intermixed with these minerals is a more flexible structure of collagen, or white, fibrous tissue. A good balance of minerals in bone will produce both strength and the correct amount of flexibility. However, upset this balance with poor diet (lack of adequate dietary minerals) and the bones become brittle, spongy, or, in the case of the disease rickets, bent or curved. Lack of minerals will leave only the collagen structure to support the body – even the muscles can pull the bones out of shape. The framework can’t stand without minerals!

It is important to get plenty of calcium and other minerals from food. If the body is lacking in calcium, it will “borrow” it from the bones. Adequate intake of calcium can prevent this. Dietary minerals, especially calcium, are readily found in a variety of foods. Dairy products, green, leafy vegetables, peas, salmon, and beans are good sources. Even an orange can provide calcium – and vitamin C, as well. Supplements also can provide calcium to the body, but should not be the sole source for the mineral. Vitamin D goes hand in hand with calcium absorption into the bones, so food or supplements that include vitamin D are a good choice. Add a good exercise program, with both aerobic and strength training, and you have a recipe for excellent bone health.

If we could look at individual organs or systems to show overall body health, a study of the colon would be a good start. The last portion of the gastrointestinal tract, the colon finishes the job that the digestive process starts: to get all of the body’s necessary nutrients from the foods we eat.  Diseases of the colon range from the mild and easily treatable to more serious – simple dietary habits can prevent most, if not all, colon ailments.  Usually, a well-maintained, healthy colon will reflect a healthy body in general. The colon absorbs water, nutrients, and electrolytes, which in turn benefit all organ systems.

The colon is a U-shaped organ that begins at the cecum, where the small and large intestines meet. At the colon’s first turn at the right lower abdomen, the appendix juts from the exterior wall. This mysterious organ, generally accepted as a vestigial (no longer vital to body function) and troublesome spectator to the digestive process, is commonly removed due to infection, inflammation, or rupture.  Just past the appendix, the colon turns due north towards the liver, then makes a right-angle turn across the top of the abdomen. Near the pancreas, the colon again makes a 90-degree turn to head due south to the rectum.  The food we eat travels this path before it leaves the body; it is important to maintain a smooth, regular timeline for the movement of waste through the ascending, transverse, and descending colon. Delays, impaction at turns, and detours can cause a buildup of toxins and negatively affect the health of other organ systems. Just as the colon absorbs water and electrolytes to balance the body's fluid levels, it can also absorb toxins and distribute them, as well.

The mischievous appendix, as previously mentioned, is a hot-spot for infection and inflammation. If waste does not move through the cecum past the appendix effectively, bacteria can collect in its pouch-like cul-de-sac and cause pain, fever, vomiting, and, in severe cases, rupture. A ruptured appendix can be life-threatening if not treated immediately by a surgeon.  Akin to the appendix, yet perhaps not as notorious, are diverticula, or small swellings or bulges in the colon wall. These are caused by pressure exerted on weak spots within the colon. The formation of these bulges is called diverticulosis. If these bulges become inflamed, it is called diverticulitis.  With diverticulosis, most patients do not show symptoms. Over time, however, infections can develop and cause abdominal pain and fever.

Another unwelcome addition to the colon wall is the polyp, or a small cluster of cells that forms on the colon lining. Polyps can be rather common, as up to 30% of middle-aged adults have them.  Most polyps are harmless, but they can become cancerous over a period of time. Poor diet, obesity, smoking, or family history of colon cancer can increase this risk.  If they are found in their early stages, polyps can be removed easily. A colonoscopy is the best way to check for polyps. The colonoscopy is also valuable for detecting diverticula or other colon problems.

Colon health can be at its best if a good dietary and exercise plan is maintained. Plenty of fiber from whole grains and fruits will keep the colon running smoothly. Bacteria in the colon feed on dietary fiber, which breaks nutrients down to be absorbed by cells in the intestinal lining. Adequate fiber will also make waste move easily through the colon walls, “cleansing” them and eliminating pressure points that cause weak spots.

Exercise is also a great way to keep the colon running smoothly.  Activities that exercise the body’s core muscles also benefit peristaltic action, or the smooth-muscle process that contracts the colon walls to move waste through.  It is estimated that regular exercise can cut colon cancer risk as much as 40%. 

Some individuals choose a “colon cleansing” regimen to flush out any impacted waste that may have gathered in the colon’s walls.  High-fiber foods, which provide 20-30 grams of fiber per day, are a mainstay. Sufficient water is also needed; a good goal is to drink 1/2 of one’s body weight in ounces of water per day (i.e. 75 ounces, or 9 cups of water for a 150-pound person). This will both provide beneficial bacterial action in the colon while flushing toxins from the body.

Good colon maintenance is not only beneficial to the whole body – it is essential for continued overall health over the years. The prevention of colon ailments, through simple dietary and exercise plans, can prevent more serious diseases. It also helps us get the most out of life!

Everyone’s body “idles” at its own RPM – some of us have higher Revolutions Per Minute than others, which is why weight loss has to be customized to personal needs. Trainers who pay attention to a client’s family history, habits, medical history, and dietary habits are invaluable because they focus on the biggest factor in weight loss: metabolism. One person may burn 1,400 calories per day just to exist. Another can easily burn 2,500. It’s all in the genetic, activity, and dietary details.

Metabolism, especially our Resting Metabolic Rate (RMR), is affected by a myriad of influences. To begin with, family history and genetics can provide helpful clues to an individual’s metabolic type. Perhaps obesity and diabetes are common health factors in a person’s family tree; this does not mean that person is destined to be overweight. It simply means that steps need to be taken to boost that metabolic rate effectively. Healthy habits like proper dietary choices and an interest in active sports can combat a genetically-based slow metabolism. Of course, this individual will probably not be able to boast that “I can eat all the burgers and fries that I want … I simply never gain weight.” Though we cannot change the boilerplate value of what our genetics have provided for us, we certainly can build on that value to obtain the RMR that we want. Like a motorcycle mumbling along when sitting still, the more we turn the handle and “rev it up,” the faster our engine will run.

Revving up the metabolic engine happens at both micro- and macro-levels. People who exercise regularly tend to have more mitochondria (my-to-kond-ree-ah) in their cells. Mitochondria are the powerhouses of the cell – they convert food energy into “get up and move” energy. The more we exercise, the more mitochondria we can have on our side. Drinking a cold glass of water (preferably 6-8 of them per day) will prompt the body to warm itself from the inside out. This also burns calories. Eating fiber-rich, water-dense foods like oranges, watermelon, raw leafy vegetables, celery, carrots, apples, and pears will provide a double benefit: water to help flush the system, and fiber for digestive health. It also makes the body work just a little bit harder when processing these foods. If we eat regularly, providing a steady amount of calories every 3-4 hours, our metabolism will respond by remaining elevated. We need not only to eat to survive; eating for performance, or providing quality building blocks for our bodies, is essential.

Muscles are also metabolic energy bandits. A pound of muscle burns 6 calories per day just to exist. A pound of fat only requires 2 calories per day. Weight training will build muscle mass. It will also improve bone and cardiovascular health. High-quality protein in the diet will not only help build muscle mass, it will require more energy than simple carbohydrates for the body to digest. Also, as the body ages, it loses its muscle mass by 3-5 % per decade after age 25. Weight training will help prevent this loss.

Aerobic activity is the biggest RMR-builder of all. Not only do we burn up to 800 calories per hour with high-energy activities such as running, cross-country skiing, and fast cycling, that high-burst burn will continue beyond the exercise session. The best fat-burning, metabolism-building activity is a workout that mixes both resistance training and aerobics. Boot camps, or programs that incorporate exercises such as high-speed treadmill work with power bands or weights, are the king of metabolism boosters. Combined with eating for performance, any high-energy workout program will keep your metabolic RPM spinning at high speed, and burning fat, effectively.

For most people, weight loss and management is an ongoing, unforgiving, and challenging part of life. Eat like a rabbit for a month, exercise religiously, forego sweet or fatty foods, and most of us can tip the scales in our favor. However, it seems that only a few indiscretions like a bowl of ice cream or a few missed workouts will reverse the process post haste; the battle is uphill and constant. Due diligence is the only way to win the day. The good news is, the battle won't be so hard to fight if we get creative with the ways that we use the forces on our side: food choices and exercise.

There is a myriad of weight loss plans, potions, pills, and promises out there. Some preach food combinations, others forbid certain foods, and even more sources promise everything the customer wants: weight loss without deprivation or strenuous exercise. The truth is, there is no magic pill to pop or wand to wave over yourself to get the results you're after. The fine print always says, "Use with enclosed diet and exercise plan." The only way we achieve a physique that includes more muscle mass and tone with less fat is to find a balance of activity and food choice that we can live with.

Of course, developing a healthy friendship with plenty of fruits, vegetables, and lean proteins is essential to replacing "inert" fatty tissue with its lean muscular counterpart. Choose the ones that you like, eat them daily, and find new ways to prepare them that will keep you interested. But what about exercise? How can we keep workouts from becoming repetitive, boring, or downright tedious? Let music be your trainer. Choose a variety of exercises to go with it. Call it circuit training, "boot camp" philosophy, muscle confusion, or exercise grab-bag if you wish. Working all of your muscle groups, each for a few minutes at a time, for five to six "blocks," will keep your workouts fun and different each time. You will look forward to exercise for a change.

First, choose five or six songs in a few different sets that you like the most. This is your "set" for the day (do these workouts every other day for best results). Invest in some hand weights, power bands, and leg weights. Find a cardiovascular exercise that you like (a treadmill is best, but you can use your neighborhood block or local school track): fast walking or running, aerobic dancing, kickboxing, or even a stationary bike works well. For your music player, MP3s or even cassette tapes in a portable player is fine. The key is to have your song queue ready, your equipment near to hand, and a half-hour to work. Research some exercises for arms, legs, and abdominal muscles. Get your plan mapped out in the way that you are comfortable.

Start your circuit workout with a light cardio warm-up for one song. Then move on to leg exercises (with weights if you like): do lifts, kicks, and circles. Alternate legs and types of moves for this song. During the next song, do some more cardio work. When the song switches again, move on to abdominal exercises. More cardio for the song following. After that song, work on arms and upper body with your weights or power bands. Finish off with a light cardio cool-down. After your half-hour of changing up targeted areas, you will have challenged all possible muscle groups.

This workout is easy to modify to your own fitness level and ability. It changes every few minutes to something new. You can choose different songs at varying speeds to keep it fun. A bonus that comes with using MP3 players is the shuffle button, which switches the songs around so you don't know which one will be next. The music itself can train you because it provides a subtle structure and intensity that you may not follow when working out in silence or to television. Best of all, you may just look forward to this workout because of its variety -- and the way it makes you feel. Using all muscle groups in stages brings fresh oxygen to your whole body. There may be no "free rides" to successful weight loss, but there are ways to make the ride much more enjoyable ... and effective!