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Turning Myth Into Muscle

by March 8, 2003

When it comes to fitness myths, there are plenty. If I had a nickel for every time someone said to me, “I heard this or that, is it true?” I’d be one wealthy woman. Well I thought I’d put all of you to a little myth test and see how you do. Give my quiz a try and then check your work below. OK, let’s get started.

1-If I can’t work out often enough for long enough I shouldn’t even bother.
True False
2-I shouldn’t drink liquids, especially cold water while I am exercising.
True False
3-No pain, no gain.
True False
4-If I stop exercising, my muscle will turn to fat.
True False
5-I can “spot reduce” the areas of my body I am unhappy with.
True False
6-Weight training will make me bulky especially if I am a woman.
True False
7-Strength training and bodybuilding are the same thing.
True False
8-As long as I go easy and I’m careful I don’t need to warm up or stretch.
True False
9-Building muscle will reduce flexibility.
True False
10-Children should not participate in strength training activities or programs.
True False

Myth #1- If I can’t work out often enough for long enough I shouldn’t even bother.
In terms of exercise it really isn’t an all or nothing principle. The truth is any activity is better than none and we all need to start somewhere. Studies have shown that even a 15-30 minute walk 2-3 times a week can significantly reduce the risk of heart attack, lower blood pressure and reduce stress. Even activities like gardening, house repairs, and cleaning can produce the same effects. So even if you can’t make it to the gym you can always find a way to be
active during the day. Besides, I’m sure everyone has some boat work they could do!

Myth #2- I shouldn’t drink liquids, especially cold water while I’m exercising.
One of my personal favorites! While at one time it was thought that liquids during exercise would bloat the athlete’s body and affect their performance it is actually the opposite of the truth. Athletes such as long distance runners and boxers may lose up to five pounds while running or boxing. This liquid needs to be replenished in order to be able to perform at optimal levels. By taking in about 8oz every 20 minutes of exercise you can reduce the effects of fatigue, safeguard against injury and think more clearly. The notion of not drinking cold water because it may cause cramps is also a myth. Cold water will actually cool the body faster than warmer liquids because the body absorbs it more rapidly.

Myth #3- No pain, no gain.
Many feel that if they are not sore the next day they didn’t work hard enough. First of all feeling sore and feeling pain are two very different things. If your muscles feel a slight level of discomfort the day after exercise it is in most cases acceptable as long as it does not continue for days on end. If you feel pain during an exercise you should stop immediately and if you feel pain after a workout it most likely means you overdid it and pushed yourself to far. Muscle soreness is caused by tiny tears in the muscle fibers. If you feel this soreness after every workout, you are not allowing enough time for rest and for these tears to heal. If your muscle is not allowed enough time to heal it cannot become stronger. Most likely if you are feeling pain the only gain you will get is an injury and an excuse not to weight train. The key to preventing soreness is to stretch before and after your workout session.

Myth #4- If I stop exercising, my muscle will turn to fat.
I chalk this one up to a big misunderstanding. Muscles and fat are two separate types of tissue. It may seem that if you stop exercising you are putting pounds on and don’t appear to be as tone. Most people assume that their muscles just turned to fat! The reality is that lack of exercise will result in your muscles shrinking and a reduction in the rate at which the body burns calories. Now consider that since you stopped exercising you are most likely consuming more calories than you are burning. This results in increased body fat. But by no means does this mean you can never stop exercising. If you decrease your activity level just be aware of the amount of calories you consume and try to stick to a lean diet.

Myth #5- I can “spot reduce” the areas of my body I am unhappy with.
Wouldn’t that be great! Unfortunately genetics dictates where fat decides to hang out in your body and also where it leaves from first. When you exercise,
your body uses the energy produced to burn fat in all areas of your body. This is regardless of what area you may target. The most common area people want to focus on is their abs so I will use this as my example. If you do crunches all day long you may not end up with that six-pack you were hoping for. If you have a layer of fat over your muscles you won’t be able to see them. You have to reduce your percentage of body fat first and then you will be able to see the muscles you have been training so vigorously!

Myth #6- Weight training will just make me bulky especially if I am a woman.
This is one I hear over and over. What makes men capable of building big muscles is partly testosterone, which women have very low levels of naturally. If you are referring to the building of big bulky muscles that are most often associated with bodybuilders, this is unlikely to happen with the average workout most people perform. It also can depend on your trainer and what type of program they have designed for you. Be sure to make them aware that you do not want to look like the Hulk when you begin. Your workout may consist of lower weights with higher repetitions in each set. This will keep you strong and tone, but not create a big and bulky look. This leads me right into one of the next biggest myths floating around out there.

Myth #7- Strength training and bodybuilding are the same thing.
This is absolutely not the case. The goals are very different with these two activities. With strength training or resistance training we are trying to improve strength, endurance, aerobic capacity, control our weight, and increase athletic performance. Many times strength and resistance training can be used in physical rehabilitation. Body building on the other hand has evolved into a competitive event. Here we are trying to achieve the best muscle definition, size and symmetry.

Myth #8 – As long as I go easy and I’m careful I don’t need to warm up or stretch.
Ok, anyone who knows me knows this makes me want to beat my head against a wall!! Warming up and stretching is the number one way to avoid injuries such as tendonitis, strains, sprains, aches and pains. Remember the rubber band analogy. If you don’t know it you better get a hold of me before I get a hold of you! I think the best example I can give to demonstrate this is this. Think about any injuries you may have gotten while sailing even if it was just getting whacked by the boom. Now put someone who has never sailed before in a boat and ask him or her to complete just one race. Just think of the damage they will do to themselves! That’s what it’s like for your body when you don’t warm up or stretch before and after exercising.

Myth #9- Building muscle will reduce flexibility.
If you strength train properly this will not occur. A reduction in flexibility will result from not moving your joints through their full range of motion and not stretching. (The rubber band analogy again!) Flexibility is not just something you have or don’t have. You need to keep your muscles limber and your joints active. The more you work at staying loose and stretched the more flexible you will become. Like that rubber band, they will continue to become more pliable and stretch further.

Myth #10- Children should not participate in strength training activities or programs.
Everyday when children play they are pushing, pulling, lifting, running and throwing against various forms of resistance. Their program already began!
So how did you do? I hope this little quiz (with answers) will dispel some of the myths you may have come across. If you have any other questions or would like me to write about something in particular, I am always available to you. You can find me at www.sailfit.com. And this seems like a perfect time to thank everyone who has already written or called me with their questions, comments and support. It is greatly appreciated.
SAILING FIT
By: Meka Aiken
ACE Certified Personal Trainer
SAILFIT Inc

Know your Trainer

by December 8, 2002

SAILING FIT
By: Meka Aiken
ACE Certified Personal Trainer
SAILFIT Inc

Happy New Year everyone! I thought I would start the New Year out on
the right foot. Many of you have given me great compliments on my articles for
which I am very appreciative. One of the biggest questions I hear is “What is
ACE?” and “How did you become certified?” So, I want to give everyone a little
background about my certification and what to look for when seeking out a
trainer.

In September of 2002 the CBS evening news featured a story entitled
“Lawsuit Exposes Health Club Secrets”. A Manhattan health club was sued for
$320 million on a claim that they “recklessly” prescribed nutritional supplements
that resulted in the death of a client. The client was a 37 year old woman who
died after suffering a stroke during a workout session with her trainer. CBS had
stated that the “lawsuit has helped expose two health club secrets. The first is a
certified trainer isn’t certified. The second is there is no standard-national, state
or otherwise-for what the word certified means.”

I found this very disturbing for a few reasons. The first being that I
worked very hard to become certified and still continue to study to make sure I
provide the best service I can. The next is that I feel many people are made to
believe that they are working with a professional because they do not know what
to look for or the appropriate questions to ask. For example many gyms have
personal Trainers available for their customers. Did you know that many of the
trainers are only deemed “certified” by that gym? This means that whatever the
company feels appropriate to teach their trainers is what makes them “certified”.
Unfortunately, many times this includes what products and supplements the gym
is trying to sell at that time.

I am hoping to help make everyone aware of what to look for and what to
ask when seeking a fitness professional. At the same time I hope this will give
you a sense of confidence in myself as a professional and the certification that I
carry.

Choosing a Quality Fitness Certification
Fitness certifications and their respective organizations can be differentiated by a variety of factors. This
includes how long the organizations have been certifying, whether they operate on a for- p r o f i t or a nonprofit basis,
how their certification exam is developed and administered, and the level of respect and recognition they have within the
industry. The American Council on Exercise® (ACE) strongly recommends that you thoroughly research any certification
program and organization you are considering to determine how it rates among industry experts.

Will It Stand Up in Court?

To protect yourself and the public, a legally defensible certification is crucial. The following
three factors will be considered by any court of law reviewing a certification exam:
1. Validity: Validity refers to the extent to which an exam measures what it is supposed to measure. For an exam
to demonstrate that a candidate has achieved a certain knowledge level, content validity (job-related-ness) is
essential.
2. Reliability: Reliability is a trait of how consistent and stable exam scores are. High reliability is desirable since
it reflects superior score confidence. Candidates should receive approximately the same score if they took the
exam twice with no additional preparation between tests.
3. Lack of Bias: The content of the certification exam should be appropriate for all qualified candidates regardless
of race, religion, gender, age or reading-comprehension level. ACE exams are legally defensible and follow accepted
certification practices to ensure validity, reliability and lack of bias.

How is the Exam Developed?

The following outlines the exam-development process that adheres to accepted
certification practices. This ensures that certified professionals meet minimum standards of knowledge and skills
necessary to provide safe and effective fitness instruction.
1. Job Analysis/Role Delineation: A group of industry experts analyzes the specific job
requirements in order to develop an outline of the tasks, knowledge and skills required to perform
the job effectively (e.g. group fitness instruction, personal training, etc.).
2. Validation Study: A research survey is conducted to determine the validity of the job analysis.
The survey is sent to a large, national random sample of fitness professionals for validation.
3. Item Writing: A national and representative panel of industry experts develops exam questions
that are tied to exam specifications and referenced to acceptable texts or documents.
4. Exam Construction: The questions are reviewed, selected and approved by an exam
committee. The constructed exam is then forwarded to an independent testing service for final
editing.
5. Cut Score Determination: The passing score is determined as a standard for public protection.
Each question is rated by a group of industry experts using criterion-referenced procedures. The
experts estimate the percentage of minimally competent professionals that will answer each
question correctly. The passing score is then calculated and based on the overall degree of
difficulty.
6. Continual Exam Evaluation: Following an exam administration, there is a continual evaluation
and analysis of each question to help ensure validity. If a question is determined flawed, it is
reworked or replaced. A new exam-development process begins every 5 years. ACE exams are
developed using the six-point exam development process and are guided by standards accepted
by the American Psychological Association, the American Educational Research Association and
the National Council on Measurement in Education.

How Is the Exam Administered?

There are a number of exam-administration procedures that should be followed to
ensure validity. Some certifying organizations administer their own exams, while others employ independent testing companies. An independent testing company helps to ensure exam security, integrity and the elimination of bias. Find out who administers the certification exam you are considering, and what procedures are in place to ensure integrity. ACE
exams are administered by Columbia Assessment Services, Inc., an independent professional testing company. The American Council on Exercise
ACE certifications are valid for two years. ACE-certified professionals must complete Continuing Education Credits in order to keep their certification current. ACE provides access to more than 3,000 continuing education
programs to help certified professionals keep their fitness knowledge and certification current. Exam participants must be at least 18 years old and have current CPR certification. Average exam preparation time is 3-6 months. Adequate preparation for ACE exams varies depending on prior experience and education. The American Council on Exercise (ACE) is a nonprofit organization committed to promoting active, healthy
lifestyles and their positive effects on the mind, body and spirit. ACE pledges to enable all segments of society to enjoy the benefits of physical activity and protect the public against unsafe and ineffective fitness products and trends. ACE accomplishes this mission by setting certification and education standards for fitness instructors and through ongoing public education about the importance of exercise. All ACE certification exams are now formally recommended for college credit by the College Credit Recommendation Service, a branch of the American Council on Education, located in
Washington, D.C.

I know this is all a little dull, but I feel it is important. Most of all I want
you all to know that I don’t just make these articles up out of thin air! For more
information about ACE you can visit www.acefitness.org. I am interested to know
what you would like to hear about. Anytime you think of something or just have
a question feel free to contact me at www.sailfit.com or meka@sailfit.com.

What’s in a Label?

by September 8, 2002

What’s in a Label?
By: Meka Aiken
ACE Certified personal Trainer
SAILFIT Inc.

When you pick up a sports drink or sports bar to take out on the water, do you know what the label is telling you? Do you even read the label? I sure hope you are at least glancing at the label! The Label can tell you so many things about how the product can help or hinder your performance. Most times the extent to which we look at the label is to see if it will taste like our favorite cookie or fruit because the nutritional facts part of the label may seem intimidating or mysterious. Well I’m going to try to take some of the mystery out of it for you.

To start, let’s take this protein bar label and use it as an example.
NUTRITION FACTS
Serving size 1Bar (50g)
Calories 190
Calories from Fat 35
Amount per serving % Daily Value
Total Fat 4g 6%
Saturated Fat 2g 10%
Cholesterol 5mg 2%
Sodium 180mg 8%
Total Carbohydrate 18g 6%
Sugars 0g
Sugar Alcohol 17g
Protein 20g 40%
Vitamin A 0%
Vitamin C 0%
Calcium 10%
Iron 6%
Not a significant source of Dietary Fiber
*Percent Daily Values (DV) are based on a 2,000 calorie diet

Ingredients:
The first thing you want look at is the serving size. Many times people just assume that whatever is in the package is one serving. Be careful because instead of consuming 190 Calories with 35 calories from fat you may be consuming 380 calories with 70 calories from fat. One example is that a bottle of soda or fruit juice is usually 2 servings per bottle. Remember that all of the Nutritional Facts are for one serving.

The next thing is the calories and calories from fat. The calories tell you how much energy you are getting from one serving of that particular item. The calories from fat are pretty self-explanatory. My example above shows that the bar has 190 calories of which 35 are from fat. This means that 18% of the calories come from fat. Many Dietary Guidelines suggest that people get no more than 30% of their total daily calories from fat.

Total Fat and saturated fat are next on the list. The saturated fat is included in the total fat. So in our example 2 of the 4 grams of fat are saturated fat. Saturated fat is the type that will raise your LDL levels and can increase your risk of heart disease. It is a good idea to turn to mono or polyunsaturated fats if you have a choice. These would include canola, olive or corn oil.
Cholesterol is something that many people need to be aware of. It is found in foods that contain animal products. Since it can lead to heart disease it is best to limit your intake of high cholesterol foods. You can look at the cholesterol amount and then the saturated fat and get a good indicator if this is something you should be consuming. It is suggested to limit your intake to less than 300mg per day. In our example you would be consuming 5mg of cholesterol and 2g of saturated fat. That’s not to bad!

Sodium is something that is very important, but seems to be paid more attention to by athletes. Sodium is basically salt. When you exercise you loose salt by perspiring. Most times you want to replenish what was lost to prevent cramping and dehydration. Salt also absorbs water and too much can make you thirsty. Many sports drinks replenish electrolytes, which is replenishing your salt levels. It is really up to the individual athlete to decide what works best for them. Outside of competition and training you want to limit your sodium intake to around 2400 mg per day. This bar only has 180mg of sodium. Even if you eat ten of them you’re still doing good!

Total Carbohydrates will include dietary fiber and sugars. This contributes to the amount of calories that make up the percent of carbohydrates per serving. Carbohydrates can be foods like fruits and vegetables, which will give you nutrients and energy. They also include bread, pasta and potatoes. You know the big pasta meal every yacht club serves during a regatta! When you have expended a lot of calories and need to replenish energy levels and take in calories these foods are great. The only problem is that when you are not competing you have to remember that you haven’t used as many calories. Most people who have a weight problem can contribute a portion of that to carbohydrates. They are those quick, cookies and pretzels and breads that are packed with calories and sugars. This is why so many turn to wheat and whole grain products. They have fewer sugars and are higher in fiber. Fruits and vegetables may not be the first choice for a quick snack, but they offer nutrients as well as natural sugars that won’t leaving you craving another carbo fix. When looking at the “Total Carbohydrates” you may want to choose one that has a higher fiber content and a lower sugar content. The fiber will help digestion and can help reduce the risk of cancer and heart disease. This protein bar actually has more grams of protein than carbohydrates.

That leads us to the next item, protein. We all know that protein helps build muscle and blood cells. Many athletes will consume a diet higher in protein if they are trying to build muscle and become stronger. Most times when we think of getting protein we think of eating meat. Well, along with animal proteins come fat and cholesterol. Opt for lean meat or even yogurt. You can also get protein from vegetables like beans and grains.

Now we come to Vitamins A and C, and calcium and iron. Each of these will always be listed after protein. The FDA has made mandatory rules and regulations on how food labels must be formatted. Every label will have what I have presented to you and may choose to include more items such as the polyunsaturated and monounsaturated fats. They may also include potassium, soluble fiber, sugar alcohol (sugar substitutes) and other essential vitamins and minerals. They have chosen these required nutrients because they address today’s health concerns and the order in which they appear reflect the priority of current dietary recommendations.

You may have also noticed the % Daily Values. These can tell you if the food you are about to eat will contribute a lot or a little to the total amount of food you eat for the day. The FDA has established a 2000-calorie daily diet as a reference point to base these values on. You may not know how many calories you consume in a day, but even if you consume more or less than 2000 it will give you a frame of reference. The FDA suggests that you have less than 100% DV of fat, sodium and cholesterol and an average of 100%DV of dietary fiber and essential nutrients.

After the nutritional facts label you will be able to find an ingredients label. This will tell you what that product is made of. The first ingredient is always the one that is present the most and then so on down the list. If the first ingredient is sugar or a sugar derivative my recommendation is DON’T EAT IT!! Here you will also be able to see if there are any traces of foods that you are allergic to.

Now how does all of this affect your performance? Well if you are looking for something that will give you quick energy for a short period of time you may look for something high in carbohydrates. If you are trying to build muscle or feel that during a regatta your muscles get tired before your energy level drops you may want something high in protein. Some people have trouble digesting certain foods and the label will tell you if they are present and to what extent. If you are racing the last thing you want is to have a sour stomach. Sometimes people use the label if they are following a certain diet that is based on the ratio of carbohydrates to fat to protein. Most important is to know what you are putting into your body. After all “You are what you eat”!

I hope this article comes in handy the next time you run across one of those mysterious nutritional facts labels. I hope you are enjoying these articles and they are helpful to you. If you have a question or topic you would like me to cover feel free to contact me at meka@sailfit.com or www.sailfit.com.

Vitamins

by July 15, 2002

SAILING FIT

By: Meka A Aiken

ACE Certified Personal Trainer

SAILFIT Inc

When it comes to vitamins and minerals there are so many different products on the shelves how do you know what to choose? Most vitamins you can get from simply eating a healthy diet. In Simple terms Vitamins are organic compounds. They are either fat-soluble (stored in body fat) or water -soluble (not stored by the body) and act as metabolic regulators. Minerals are also organic compounds but they help to regulate bodily functions. Here is an outline of basic Vitamins and minerals. This should help to give you an idea of their importance and how easily accessible they are in a well balanced diet.

Vitamin

Function

Food Source
A Bone & Tooth Growth, helps vision in dim lighting. Green leafy vegetables, dairy products, fortified oatmeal
B1 During metabolism it assists the body in releasing energy from carbohydrates. Whole grains, pasta meats and rice
B2 During metabolism it assists the body in releasing energy from carbohydrates, fat and protein. Liver, milk, whole grains, green leafy vegetables.
B6 Helps build body tissue Bananas, Fish, Dried beans, lean meats, poultry, prunes
B12 Functioning of the nervous system and cell development. Milk, seafood & meats
Biotin Involved in the metabolism of fat, protein and carbohydrates. Legumes, grain and cereal products
Folate/Folic Acid Assist in red blood cell production Beans and lentils, organ meats and green leafy vegetables.
Niacin Assists in carbohydrate, fat and protein metabolism Peanuts, potatoes, dairy, meat, fish and poultry.
C Needed for structure of muscle, cartiledge and bones. Helps absorb iron Peppers, Citrus fruits
D Helps maintain nervous system and in the formation of bones and teeth.  Sunlight, fish and dairy.
E Prevents destruction of EFA’s, body tissue and blood cells in the body. Vegetable oil, wheat germ, nuts, green leafy vegetables.
K Needed for blood clotting functions Fruit, grain products, green leafy vegetables, dairy.

Mineral

Function

Food Source
Calcium Regulates heart beat, blood clotting, strong bones &Muscle tissue Milk Products
Chromium Assists glucose metabolism Clams, corn oil, whole grain cereals.
Copper Bone growth and formation of red blood cells Liver, oysters, nuts
Iron Raises resistance to stress and disease, formation of hemoglobin Meats and legumes
Magnesium Helps keep acids and alkalines in balance and aids metabolism of minerals and sugars Green vegetables, whole grains and nuts
Manganese Skeletal development, carbohydrate and fat production Nuts, whole grains, fruits and vegetables
Phosphorus Needed in fat, carbohydrate and fat utilization and bone development Fish, poultry, eggs, grains, meats
Potassium Controls nervous system and heart muscle activity and fluid balance Bananas, lean meat, vegetables
Zinc Helps the healing process, involved in digestion Seafood, lean meats, whole grains, eggs

Due to everyone’s individual diets and individual bodies many people choose to take a multivitamin plus mineral. This way they are getting a balanced variety of everything. For those who are more in tuned to how their bodies feel they may choose to take a few specific vitamins or just higher doses of those vitamins. For instance many vegetarians and women take additional iron supplements. 

Not everyone will have the same reaction to certain vitamins and minerals. If you are going to introduce your body to a few different types it is best to do it one at a time. This way you know how it makes you feel and if it really gives you any benefits. When you purchase your vitamins it is important to read the label. Many times you will find that there are some extra mystery ingredients that you may not be willing to put in your body. Also if you have a restricted diet there are many vitamins and minerals that are yeast free, dairy free or safe for vegetarians. 

Before deciding on just any anything to put in your body it is my advice that you do a little research. There are a variety of resources on the Internet and just as many books and articles to choose from. One book that I think is very helpful is called “Prescription for Nutritional Healing’’ by Phyllis A., C.N.C. Balch, James F., M.D. Balch. If you have any questions I would be more than happy to help you or help you find the answer. I feel that what vitamins and minerals you choose to take or choose not to take is a personal decision. Only you know how you feel and what your body needs. My purpose here was to just create awareness and let you know the basics. 

Travel Tips

by May 16, 2002

SAILING FIT 

Meka Aiken

Fit for the Road

Considering that all of us have to travel to get to the majority of regattas I thought I would give you a list of ways to stay fit while on the go. Whether you drive or fly to regattas there are some items that you can bring that won’t take up much room.

1-Jump rope

2- Gallon jugs of water can be used as weights to work the upper body

3-Exercise Mat

4-Dumbells with removable weight plates

5-Elastic exercise bands

6-Medicine ball

7-Swim suit

8-Sneakers

9-Ankle weights

10-Wrist weights

Now what do you do with this stuff or lack of stuff that you packed?

1-Run laps around the rest stop before you take off. You can get off at an exit and run around the town you are in.

2-Look for a gym in a near by exit. Even a YMCA or community center will have a pool, track or exercise facilities.

3-The gallons of water can be used to work your shoulders by doing side raises, your chest by doing upright rows, your shoulders and back by doing overhead presses. You can also work your biceps by doing curls and your triceps by lowering the water from a straight-arm position over your head to a 90 degree bent position behind your head. You can also use anything that has a little weight to it for these exercises. You’d be surprised what you can find when you look.

4- Exercise Mats can be used to stretch, do crunches and pushups on. This can also be used as a pillow and to wrap your blades in to protect from damage(very good when flying)

5-Weights and a jump rope are pretty self explanatory

6- Elastic exercise bands use resistance to build strength. You can perform seated and upright rows, lateral raises, leg raises, curls and a variety of presses. You can work almost every muscle group.

7-A medicine ball can be used to add weight to crunches or pushups. Even just throwing and catching something with some weight to it works your muscles.

8- Ankle and wrist weights are good to wear while doing any type of workout. Even though it may not be a lot of weight it adds more resistance and makes your muscles work harder than just moving your own weight. When wearing them for a while and you then take them off you feel much lighter than you would expect.

9-When you park somewhere try parking in the back of the parking lot. Just a little walking will get the blood moving and the metabolism working.

10-Whenever you stop take just a minute to stretch. You muscles need to work through some range of motion. This will help you to not feel so stiff and the movement will make you feel a little less lethargic.

There are weights that are made specifically for travelers. They are plastic tubes you can fill with water making it as heavy or light as you like. These activities will not make you an elite athlete, but they will keep the blood moving and your metabolism from falling asleep. Muscles have memory and once you are able to resume your normal routine they will be just as strong in no time.

 Remember to watch your nutrition. It is easy to snack and eat fast food and this adds up before you know it. If you are in the car you can bring a small cooler and most hotels have a small refrigerator. Try filling them with fruits and Vegetables. You can easily make a great sandwich or sub for a meal and some fruit to snack on. Not to mention save a little money. Most importantly if the water is in a gallon jug or in a plastic tube it does not count as water consumed for the day. Eight to ten glasses are what have to go in. 

I am not hard to find if you have a comment or question. Let me know what you want to read about I am open to suggestions. www.sailfit.com or meka@sailfit.com.  Also I would like to thank Ryan for brainstorming some new ideas with me.

Rest & Recovery

by March 1, 2001

SAILING FIT
By: Meka Aiken
ACE Certified Personal Trainer
SAILFIT Inc

Who doesn’t want a little R&R right? Well, what if I tell you it may improve your fitness and actually make you stronger? Now, I know that you’re wondering how sitting on some white sandy beach sipping Margaritas is going to make you stronger. When I say R&R, I mean rest and recovery from all of those vigorous workouts I know you’re doing.

Exercise only provides the stimulus to make changes in your body. The time, and how it is spent, between workouts is actually when the change takes place. The ability to perform at a high level day after day and make gains in increasing muscle strength and endurance is limited by the time allowed for recovery after a strenuous workout. This applies not only to the time you spend training for a regatta, but the regatta itself. There are two times when the recovery period can be manipulated to maximize results. The first is in between sets if you are doing work with weights, and the second is between workouts of any type. I would like to focus on the latter.

Sufficient recovery is imperative to avoid plateaus, injury, and over- training. It is also necessary to create improvements in muscular strength and endurance. When you are pushing your muscles they often develop micro tears and tissue micro- trauma can occur. This is why you may feel muscle soreness and weakness. The recovery period is when your muscles synthesize the proteins needed to make them stronger and replenish energy stores used during your workout. Each time you go back to your workout you should feel stronger and refreshed. If you feel weaker and unable to push yourself, you have not given your body enough time to recover. What you do from the minute you stop your workout to the minute you start again can make all the difference in the world.

Approximately 80-90% of your time each week is spent on recovery, so why not make the most of it to get maximum results? Let’s start at the minute you stop activity. Glycogen is depleted during exercise and can also take the longest to replenish. For extended activity it can take up to 48 hours. In the two hours after activity, it is easiest for the body to rapidly restore glycogen levels. Since glycogen is the main source of fuel for energy you don’t want to miss this time window. If you do, it can greatly extend the time it takes to stabilize these levels. That is why a meal or shake high in Protein and carbohydrates is recommended after strenuous exercise. I know you’re probably sick of hearing me tell you to drink more water, but here I go again. Drinking plenty of fluids after exercise will help replenish nutrients and minerals your body needs to grow stronger, not sorer. You have to provide the body with raw materials to enable, if
not speed up, the recovery process to the systems that were taxed during your activity. “Take rest and recovery nutrition as seriously as you take your training. For the most part, strength and endurance capacity are developed not during the training session, but instead during the rest phase,” says Dr. Jay T. Kearney, Exercise Physiologist at the Olympic Training Center in Colorado Springs.

The next step in speeding up the recovery process is to take some time to stretch after training. By doing this you can speed up the removal of lactic acid that may have built up. By stretching ten minutes you can remove approximately 60%. Add another ten minutes and you can remove an additional 25%. If you don’t take time to stretch it can take up to four hours to remove the metabolic wastes and lactic acid that have accumulated.
I think one of the most overlooked factors of recovery is the stress. Stress can wreak havoc on your body and mind. It will cause muscle tension, which is exactly the opposite effect you want to achieve, especially during a regatta. The muscle tension can cause headaches, and insomnia, not to mention an increase in catabolic hormones, cortisol being one example. These effects will greatly reduce you’re recovery rate. Try to stay in tune with your stress levels. Just being aware of it can be half the battle. Try to do something that puts you at ease or takes your mind off of the stress factor for a little while. It could be anything from taking a nap, reading, meditating, going for a walk or socializing (remember to many drinks will give you the same headache!).
This next method of recovery is one of my favorites. Massage is one of the oldest and best ways to speed the recovery process. It’s also one of the most effective ways to reduce stress. Massage will increase circulation, increase joint mobility, and stretch muscle adhesions and knots. By increasing circulation it is easier for your body to rid itself of metabolic wastes and stress hormones making it easier for the body to supply the muscles with the nutrients needed for muscle repair. This is the same principle as stretching, just more of it.

Many people will take things a step further and turn to Acupressure, Yoga or even the hot tub! Each individual’s body will react differently and will recover differently. The most important point is to give your body time to repair itself and grow stronger by giving it the nutrition and rest it deserves. As always, if you have any questions you would like answered or topics you would like me to cover don’t hesitate to ask. You can go to www.sailfit.com or email me at meka@sailfit.com.

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