Exercise to Boost Your Job Performance

How would you like to feel more energized at work — to sharpen your brain and enhance your ability to concentrate, learn, and think creatively? Not only would you feel better physically, but you’d be more motivated — and at the top of your game, career-wise. Sound good?

Exciting new research shows the remarkable effect of moderate-to-vigorous exercise on brain structure and function. A brisk walk during a morning break or a cardio class at lunchtime balances neurotransmitters and other chemicals in the brain — substances responsible for influencing brain activity related to mood, attention, learning, motivation, and arousal. That’s why you’re likely to feel calmer, yet more alert — and better able to focus — after exercise.

Exercise also helps the brain — and body — cope better with stress. That’s good news for people who work in high-pressure environments.

According to author and Harvard psychiatry professor Dr. John Ratey, another influence on the way the brain works is brain-derived neurotrophic factor, or BDNF. This substance boosts brain cell (neuron) growth and strengthens cell-to-cell connections, essentially changing brain structure. It even protects neurons against age-related changes that can lead to cell death and dementia.

Stronger, healthier, better-connected, bigger brain cells equals increased learning capacity. And here’s the big discovery — exercise floods the brain with BDNF, providing the infrastructure it needs to absorb information, process, remember, and use it.

Ratey points out that even though exercise boosts BDNF, more is needed to optimize brain function. Ideally, exercise should be paired with or precede  complex motor or cognitive tasks — to build neurons and give them something to do. So activities like figure skating, rock-climbing, or soccer fit the bill — as do running, brisk walking, or swimming followed by reviewing data reports, participating in a Web conference, or repairing a vehicle. The key is to keep finding ways to challenge your body and your brain.

Trying to learn difficult material while on the stair climber is futile — because blood flow shifts away from the part of the brain responsible for critical thinking. But when you’re done working out, brain blood flow — enriched with higher levels of BDNF — returns to normal. According to Ratey, this is the optimal time for focusing on tasks that require serious brain power.

Many modern workplaces are increasingly sedentary, increasing worker risk of inactivity-related injuries and illness. While excessive sitting has been shown to impart risks that are independent of exercise level, an active lifestyle clearly cuts down on sitting time and results in both physical and mental benefits:

One study showed that a supervised, pre-planting season exercise program among reforestation workers reduced injury rates from 22% to less than 5% — and increased productivity.

A daily supervised 10-minute stretching program among assembly-line workers showed significant improvement in joint flexibility, fatigue, anger, depression, and overall mood.

A nine--month study of 80 executives showed that exercisers experienced a 22% increase in fitness and a 70% improvement in ability to make complex decisions compared to sedentary peers.

A study of railroad workers showed that 75% of employees reported improvement in on-the-job concentration and overall productivity.

In addition to increasing the ability to focus, think clearly, and learn more effectively, regular exercise improves mood, relieves anxiety and depression, enhances energy, and promotes self-efficacy. When you feel great and believe in yourself, your mindset at work is bound to be optimistic, and that bodes well for job performance — and career growth. When you stay physically active, you’re taking care of your body and your brain — reducing health risks and increasing your capacity for learning, motivation, and sharp thinking.

The nature of work in today’s marketplace often involves juggling multiple roles, heavy workloads, and the ability to think on one’s feet. Athletes train for peak performance — and research points to plenty of good reasons for workers in other fields to follow suit.

Exercise Fuels the Brain’s Stress Buffers – American Psychological Association http://www.apa.org/helpcenter/exercise-stress.aspx
Exercise on the Brain – New York Times http://www.nytimes.com/2007/11/08/opinion/08aamodt.html
Physical Training for Improved Occupational Performance – ACSM http://www.acsm.org/AM/Template.cfm?Section=current_comments1&Template=/CM/ContentDisplay.cfm&ContentID=8651  
Train Your Brain with Exercise – WebMD http://www.webmd.com/fitness-exercise/guide/train-your-brain-with-exercise

View the original article here

Gearing Up For A Triathlon

With the rising popularity of triathlon racing and the dozens of new sprint races popping up nationwide every year, it is exciting to see so many newcomers giving this swim-bike-run sport a tri.

To provide some pointers on entry-level gear, even for those on a tight budget, it’s important to look at each individual sport:

Swim

This sport may be the least expensive in terms of needed equipment. 

For women, a competitive one-piece swimsuit is ideal, because it provides less drag than a two-piece suit. Most men wear briefs or jammers.

Finding a comfortable pair of goggles that fits your face (and nose) might take a few tries with different brands, but at a price of around $13 is very affordable.

While you don’t have to invest in a wet suit right away, given the cost between $200 and $600, it is likely that you will want one for racing. Many triathlon clubs and race organizers provide wet suit rentals. 

A wet suit is typically a good investment because it provides flotation and less drag to allow swimmers to glide faster through the water with less effort. A neoprene suit can also serve as a mental “security blanket” in open-water races, because it allows you to float.

Bike

The bicycle is likely the biggest purchase you’ll make to get started in this sport. But once again, by shopping around, you’re bound to find a great deal on a new or used bike.

The toughest decision for many beginners is whether to buy a road bike or triathlon-specific bike; tri bikes typically cost more. 

No matter which bike you pick, finding the right bike size and a correct bike set-up are key. Look to a reputable bike dealer or a friend with bike expertise for guidance.  
Never ride your bike without putting on a helmet first. It can save your life in a crash, and is mandatory for racing.

Helmets come in various prices (from $50 up to $200). As long as they meet the safety standards of the Consumer Product Safety Commission and are clearly labeled by the manufacturer, your head is protected. You also want to invest in a pair of cycling shorts ($20 and up) and a bike jersey made out of breathable fabric ($20 and up), a pair of gloves and sunglasses.

A saddle bag ($15) with a patch kit, spare tube, compact hand pump and CO2 cartridge may sound like a luxury item, but it is the best insurance for getting back on the road when you experience a flat tire. In a race, you’ll be expected to know how to change a flat tire.

Run

Anyone who has visited a local running shoe store may have experienced sticker shock. But any good coach or long-time runner will tell you that investing in a quality running shoe will provide support and comfort, and is the best insurance against running-related injuries.

Triathlon Apparel for Race Day

Invest in at least one tri-specific garment that can be worn for the swim, bike and run without the need to change between activities. Visit your local triathlon-specific store or go online to find the right size and preferred brand. Many athletes prefer wearing one-piece suits during racing; others prefer two-piece suits.

Now you’re on your way to becoming a triathlete and can enjoy all the wonderful benefits this sport has to offer: Cardiovascular fitness, meeting new friends to train and race with, feeling the adrenaline rush and pride and joy of finishing your very first triathlon race and likely getting hooked on a sport where professionals and amateurs (called age-groupers) race side by side.

The Triathlete’s Training Bible and Your First Triathlon by Joe Friel
Triathlon 101 by John Mora
Online: www.slowtwitch.com,
www.trainingpeaks.com and
www.beginnertriathlete.com,
www.acefitness.org/blogs/6/
The three premier triathlon magazines: Triathlete Magazine, Inside Triathlon and Lava.

View the original article here

How to Train for a Sprint Triathlon

The sprint triathlon distance (0.47-mile swim, a 12.4-mile bike ride and a 3.1-mile or 5K run) is the most popular race in the triathlon world, and most triathlon coaches consider this distance the perfect beginner’s race for the following reason: With a solid 12-week training plan and one workout a day (excluding recovery or off-days), even people without a swimming, biking or running background will be able to complete this distance in about 90 minutes and have lots of fun along the way.

If you’ve been training in any of the three sports, you have likely already established a “base” in one or more of the three sports.
If you need to get started in all three sports, you want to build an endurance base focusing on distance first. Build gradually and progress your weekly distance by no more than 10 percent to prevent injuries. This rule applies to all three sports.

Starting Your Swim Training

Swimming is the most technical of the three sports and often the biggest challenge for beginners. Hiring a coach or entering a swim program will give you the fastest and best results for learning proper technique.

Starting Your Bicycling Training

If you haven’t been bicycling much and plan to enter a road race, ask yourself how comfortable you are riding on the street. Join group rides or a bicycling club for motivation and support.

Starting Your Running Training

If you’re an experienced runner, practicing running off the bike (or bike-to-run brick workouts) will give you a new appreciation for running.
If you’ve never run before, joining a local running club or participating in organized training runs can teach you proper technique, pacing and how to avoid running-related injuries. If you had a previous injury or a physical condition that will make running difficult, visit your doctor first.

The best way to condition your body for the rigors of an endurance event is to approach training in cycles or phases (also known as periodization training).
Let’s look at the individual phases:

Base Phase

This phase is designed to create a foundation of safe and gradual progression to build aerobic fitness and endurance. Most of the training is done at a moderate intensity where you can hold a conversation. Some beginners who merely want to cross the finish line keep training in this phase until race day, which is perfectly fine.

Build Phase

Once you’ve established a good base, your body can handle more high-intensity training to build sport-specific strength and power. Increase your aerobic fitness and your ability to resist fatigue at higher speeds in all three sports. Warm up before long or hard sessions and perform a cool-down.

Peak Phase

In this phase, the top training priority is the performance of workouts that are highly race-specific. You also want to practice transitioning from one sport to another, which is best done via brick workouts which involve doing one workout immediately following another (e.g., doing a running workout right after completing a cycling workout).

Taper

During this cycle, your training load is steadily reduced to give your body time to rest and get ready for maximum performance on race day.

For many beginners, putting all three sports together is often the biggest concern.
The best way to know what it will feel like to ride a bike after swimming 500 yards and to run off the bike is to practice transitions. Some ideas for transition workouts (2 to 3 weeks prior to race day) include swimming for 500 yards (preferably in open water) and then riding your bike for 30 minutes near race pace, or perform a 45-minute easy bike ride followed by an immediate transition to a 20-minute run.

Practice setting up your race gear prior to race day.Make a checklist of all of your equipment to ensure that you’ve packed everything.Don’t do any hard workouts during the week prior to race day.Get plenty of sleep, eat healthy and rest the week prior to race day.Hydrate well prior to race day and carbo-load the night before.Review the race course and rules.  Don’t try anything new on race day.Don’t clutter the transition area. Thank the volunteers and your supporters.Have fun!

Triathlon 101 by John Mora
The Triathlete’s Training Bible by Joe Friel
Online: www.acefitness.org/blogs/6/

View the original article here

Eat Right at Work

The workplace can be a nutritional battlefield with doughnuts in the break room, co-workers’ candy bowls, and afternoon birthday cake. More organizations are coming up with strategies — like healthy meeting guidelines — to help employees make better food choices.

But when it comes to wellness, workplace culture change can happen at a glacial pace — so don’t rely on corporate policies to protect you from nutrition pitfalls.  Take charge of your choices to nourish your mind and body — so you can move through your day feeling fantastic and doing your best work.

Make a habit of meal-planning once a week — simply map out your breakfast, lunch, dinner, and snack ideas for each day. Then, make a shopping list and stock your fridge and cupboards. Download your worksite’s cafeteria menu and decide when to buy lunch and when to brown-bag it. Freeze dinner leftovers for grab-and-go meals — and prepare snacks and lunches the night before. Planning ahead gives you more choices — and saves money.

It’s no secret that starting your day with a power breakfast is vital when it comes to all-day energy — and weight management. Skipping breakfast might seem to cut calories, but studies show it actually promotes weight gain and stifles brain function. Not hungry in the morning? Eat dinner earlier and cut back on bedtime snacking.

Choosing a variety of fruits, vegetables, lean proteins, low-fat or skim dairy products, and whole grains with your morning meal is your best bet for a high-energy day and reduced risk of cardiovascular disease. Including protein-rich foods like eggs, nuts, seeds, and dairy products staves off hunger more effectively than a mostly carbohydrate meal. Try these delicious, easy-to-fix ideas:

Blueberry smoothie with low-fat yogurtNut butter or sunflower seed butter on whole-grain toast with fruitScrambled eggs with basil, oregano, tomatoes, bell peppers, whole-grain toast and orange juiceWhole-grain hot cereal topped with a sliced banana, 2 tablespoons chopped walnuts or almonds, and skim milkRoll up a whole-wheat tortilla with Neufchatel cheese and strawberries

Skip the vending machines and stock your own scrumptious snacks for long-lasting vim and vigor. Pair complex carbohydrates with protein and a small amount of fat for sustainable energy — and control portions to avoid calorie overload:

Whole wheat crackers and low-fat cheeseSliced bell peppers, baby carrots, whole-grain pita slices, and hummusApple slices with 1 tablespoon peanut or sunflower seed butter½ turkey sandwich on whole grain bread with low-fat cheese and mustard1 ounce of almonds with a cup of mixed fruit

Avoid fatty foods and highly processed fare, which can leave you feeling sluggish and wanting more after a meal. Instead, choose foods close to their natural state whenever possible — they’re more satisfying, more nutritious, and more likely to sustain you through the afternoon. Check out these examples:

Whole-grain pita stuffed with 1/3 cup homemade egg salad (made with reduced-fat mayo) and vegetables.Vegetable soups: mushroom-barley, chicken-vegetable, or potato- broccoli, for example. Pair a bowl of soup with a ½ sandwich and a cup of grapes or strawberries.Whole-wheat burrito with low-fat refried beans and/or lean ground beef and vegetables plus pair of mandarin oranges.Spinach, arugula, and romaine salad tossed with cherry tomatoes, onion, peppers, carrots, and 1 ounce of cubed low-fat mozzarella. Top with 2 tablespoons of light vinaigrette. Add a whole-grain dinner roll with deli turkey on the side.Find healthier restaurant choices with the Healthy Dining Finder.

It’s OK to treat yourself to a little something sweet as long as you keep the portions — and calories — under control. In fact, a small periodic indulgence may help prevent binge-eating that often results from restrictive eating habits. Tricks and tips:

Fill up on fiber while curbing your cravings with fruit and berries.Keep only single-serving portions of chocolate and other high-calorie treats at your work station.Steer clear of the vending machine, with its super-size candy bars and multiple-serving bags of candy.Make some homemade trail mix with dried cranberries or bananas, nuts or seeds, and pretzels.Savor it. Satisfy your taste buds with smaller amounts by eating slowly, fully experiencing the treat’s appearance, scent, taste, and texture.

Workplace Wellness: Healthy Eating on the Job, New Jersey Cooperative Extension http://somerset.njaes.rutgers.edu/pdfs/fs1106.pdf
The Many Benefits of Breakfast, WebMD
www.webmd.com/diet/features/many-benefits-breakfast
Tips for Making Healthier Fast Food Choices, HelpGuide.org http://helpguide.org/life/fast_food_nutrition.htm

View the original article here

Beat the Heat Before It Beats You

It’s summertime and you head out for a run. Before you even finish the first mile, your body feels as though it might ignite from the heat. It’s not your imagination. Fifteen minutes into your run and your body temperature could be as high as 5° F above normal. If you were to continue at this pace, fatigue and heat illness would no doubt take over.

The above scenario doesn’t have to happen. Drinking enough fluid, whether water or a sports drink, is imperative for exercising in hot or humid weather.

Maintenance of body fluids is essential to maintaining proper body temperature. Sweat cools your body by evaporating off your skin. Visible beads of sweat that don’t evaporate only dehydrate you without the beneficial cooling effect. If you let your body become dehydrated, you’ll find it much more difficult to perform even the lightest of workouts.

But don’t wait until you’re thirsty to start replenishing those fluids. Chances are, by the time you actually feel thirsty, your body is well on its way to becoming severely dehydrated.

The following strategies will help you protect yourself from the onset of heat illness:

1. Hydration

Fluid replenishment before, during and after exercise is essential to avoid progressive dehydration. Always strive to drink 7 to 10 ounces of fluid every 15 to 20 minutes during exercise. Water isn’t the only thing your body loses in sweat. Electrolytes such as sodium, potassium and chloride are also lost in sweat. It is equally important to replace these with a sports drink during continuous exercise lasting longer than one or two hours.

2. Exercise Intensity

You should probably reduce the intensity of your workout, particularly the first few times you are exposed to higher temperatures.

3. Temperature

High humidity prevents sweat from evaporating, and remember that sweat that does not evaporate does not cool the body. Use the heat stress index to determine the risk of exercising at various combinations of temperature and humidity. While a 90° F outdoor temperature is relatively safe at 10% humidity, the heat stress of 90° F at 50% humidity is the equivalent of 96° F. When the heat stress index rises above 90° F, you may want to consider postponing your exercise session until later in the day. Or, plan ahead and beat the day’s heat by working out early in the morning.

4. Heat Stress Index

When you go outside to exercise, refer to the heat stress index and consider the associated risks:

Below 80° F (27° C): Little or no danger under normal circumstances80–90° F (27–32° C): Fatigue possible with prolonged exposure90–105° F (32–41° C): Heat cramps and heat exhaustion are possible105–130° F (41–54° C): Heat cramps and heat exhaustion likely, heatstroke is
possibleOver 130° F (54° C): Heatstroke is imminent

5. Fitness

Physical training and heat acclimation can increase your blood volume, helping to regulate body temperature more effectively. Interestingly, the acclimatization process can be completed in seven to 14 days of repeated heat exposure. However, you must always continue to drink fluids before, during and after exercise.

6. Clothing

Wear minimal clothing to provide a greater skin surface area for heat dissipation. Your clothing should be lightweight, loose-fitting, light-colored to reflect the sun’s rays and of a fabric that absorbs water, such as cotton or other moisture wicking material.

7. Rest

Know when to say “no” to exercise. Using common sense is your best bet for preventing heat stress when Mother Nature turns up the heat.

National Institutes of Health—Heat Illness: www.health.nih.gov/topic/HeatIllness
WebMD—Exercising in the Heat: www.webmd.com/fitness-exercise/features/exercising-in-the-heat

View the original article here

Battling Boredom

Are you finding it difficult to get out of bed in the morning for your daily walk? Are you making up excuses to skip the gym on the way home? Even the most dedicated exercisers occasionally get bored with their routines. Waning motivation, cutting workouts short and not having your old enthusiasm all are signs of a stale exercise regimen.

First, evaluate your current routine to determine what really bores you. A new variation on your favorite activity—such as cardio-funk or kickboxing instead of step aerobics, or hoisting free weights instead of working on machines—may be enough to reinvigorate a stale routine.
If you’ve always worked out indoors, logging miles on a treadmill, stairclimber or stationary bike, move your workout outside for a welcome change of scenery. Run, hike or bike on trails; swim in a lake or ocean.

When tweaking your routine isn’t enough, make bigger changes. Take up an entirely new activity—especially something you never thought you’d do. If you’ve always stuck to solitary pursuits, sign up for a team sport, such as volleyball, basketball or even doubles tennis. Or tackle something you’ve always shied away from—indulge your thirst for adventure with a rock-climbing class (starting on an indoor wall, then moving to the real thing as your skills improve).

Working out alone often is an oasis of solitude in a busy day, but maybe you need some company. Exercise companions add a social element to any routine. Ask a friend to be your workout partner—you’re much less likely to skip a workout if someone is waiting for you.
Just about every sport or activity has a club; to find one, ask around at gyms or local community centers. Keeping up with the crowd also means that you’ll be challenged to improve your skills. Ask about organized workouts and fun runs offered by local track clubs, as well as group rides hosted by cycling clubs.

Many exercisers work out simply to stay in shape, and most of the time that’s just fine. But setting a goal, such as finishing a 10K race or completing a rough-water swim, will give your daily workouts more meaning.
Start by incorporating bursts of speed into your workouts. After a gentle warm-up, alternate a fast pace with a slower one for recovery. This can be as simple as sprinting to the next tree, or as structured as running intervals on a track or sprinting laps in the pool.

Elite triathletes pioneered the cross-training concept, and it works for the rest of us, too. If you usually focus on one activity, substitute another a few days a week. Ideally, any exercise program should include elements of cardiovascular exercise, weight training and flexibility.

Small exercise gadgets aren’t necessary, but they can make your workouts more fun and challenging. Pedometers, heart-rate monitors, iPods, aquatic toys and safety equipment are just a few items to consider. Find out which new training gadgets are available for your favorite activity.

Sometimes you really do need time off. In that case, cut back on your usual routine and substitute other activities. You might even find an activity that you enjoy more than your old favorites.
Once you’ve fought your first battle with boredom, you’ll know the tricks to keep exercise from becoming too routine. Trying new sports, new classes and new activities—and learning how to throw a little variety into your old standbys—can help you overcome the nagging inclination to devise those creative excuses for not working out.

Exercise—A Guide From the National Institute on Aging: www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide/

View the original article here