Sprinter or Distance Runner...What Do You Relate To??

Are you a better sprinter or distance runner?  Many people believe that having more fast or slow twitch muscle fibers may determine what sports athletes excel at and how they respond to training.

Let's have a brief anatomy lesson so you understand what muscle fibers are all about.  Skeletal muscle is made up of bundles of individual muscle fibers called myocytes. Each myocyte contains many myofibrils, which are strands of proteins (actin and myosin) that can grab on to each other and pull.  This shortens the muscle and causes muscle contraction. It is generally accepted that muscle fiber types can be broken down into two main types: slow twitch (Type I) muscle fibers and fast twitch (Type II) muscle fibers.  Fast twitch fibers can be further categorized into Type IIa and Type IIb fibers. 

These distinctions seem to influence how muscles respond to training and physical activity, and each fiber type is unique in its ability to contract in a certain way.  Human muscles contain a genetically determined mixture of both slow and fast fiber types.  On average, we have about 50 percent slow twitch and 50 percent fast twitch fibers in most of the muscles used for movement. 

Let's break down each type of muscle fiber so you get a better understanding of what we are talking about.

Slow Twitch (Type I)

The slow muscles are more efficient at using oxygen to generate more fuel (known as ATP) for continuous, extended muscle contractions over a long time.  They fire more slowly than fast twitch fibers and can go for a long time before they fatigue.  Therefore, slow twitch fibers are great at helping athletes run marathons and bicycle for hours. 

Fast Twitch (Type II)

Because fast twitch fibers use anaerobic metabolism (e.g., metabolism in the absence of oxygen) to create fuel, they are much better at generating short bursts of strength or speed than slow muscles.  However, they fatigue more quickly.  Fast twitch fibers generally produce the same amount of force per contraction as slow muscles, but they get their name because they are able to fire more rapidly.  Having more fast twitch fibers can be an asset to a sprinter since she needs to quickly generate a lot of force.  

Type IIa Fibers

These fast twitch muscle fibers are also known as intermediate fast-twitch fibers. They can use both aerobic and anaerobic metabolism almost equally to create energy.  In this way, they are a combination of Type I and Type II muscle fibers.

Type IIb Fibers

These fast twitch fibers use anaerobic metabolism to create energy and are the "classic" fast twitch muscle fibers that excel at producing quick, powerful bursts of speed.  This muscle fiber has the highest rate of contraction (rapid firing) of all the muscle fiber types, but it also has a much faster rate of fatigue and can't last as long before it needs rest.

So, with that being said, are you a sprinter or a distance runner (even if in theory)?  Take a look at the different body types in various sports and you'll begin to understand the difference in muscle fibers.  And that, our friends, is your anatomy lesson for the day!!

Resting Metabolic Rate

Here is the final blog entry from our guest blogger, Caitlin Massey.

It seems that the phrase "metabolic rate" is a common household term.  You know that keeping it high is the best way to lose unwanted weight and maintain a healthy weight, but do you know what the most effective means of doing that is?  There are many diets out there that claim they have the right combination of foods or a new "eastern secret" to speed up your metabolism, but the truth is most effective way to do this is through a high-activity level.  In a nut shell, your metabolism is the amount of calories it takes your body to create and break down cells, and the energy it takes for those cells to carry out their specific functions.  The rate at which this happens stays relatively constant and is contingent upon genetics, age, gender, body fat percentage, height, diet, body temperature, glands, and exercise.  Most of those factors we don't have much control over, but the ones that we have the most control over are diet, body fat percentage, and exercise.

As was mentioned before, there is no magic food that will raise your metabolism, but the amount of food you eat does have a significant effect on your metabolic rate.  Low calorie and starvation diets (diets consisting of less than 1200 calories per day) have been shown to DECREASE your metabolic rate by up to 30%.  Conversely, exercise and overall daily activity level have been shown to INCREASE your metabolism.  So what is the best kind of exercise?  Although it is tempting to plunk down on a piece of cardio equipment for an hour because the machine says you burn 500 calories, don't let that trick you into thinking you are doing yourself too many favors.  High-intensity interval training (cardiovascular and with weights) will do more good than steady-paced cardio alone. The reason is, with this type of training your body takes a longer period of time to recover (using more energy over a longer period of time) and you build muscle mass.  Fat uses no energy to sustain but muscle does so the more muscle mass you have the more energy you use at a resting state.  

Remember that your metabolism is the rate at which your cells build up, break down, and function...so the more cells you break down in your workout (with strength training) the more cells you have to build back up post-workout.  Simultaneously adding in a cardiovascular component forces your body to do this under more stress, meaning it needs more energy to do the same work, burning more calories throughout the rest of the day.  So if you want to spike your metabolism fuel your body with the right amount of calories and maximize your workouts by cranking up the intensity!

Still seem a little confusing to you?  Talk with a degreed, certified fitness professional for more help.  Schedule an appointment with one of our trainers and get a feel for what a high-intensity, interval training workout feels like!

Weight Loss Tips (Part 4)

Here is the final entry in our guest blogger series for this month from Carrie Covington.  Remember, go back and check out Part 1, Part 2, and Part 3 before reading this blog.

You are making it worse. 

If you had a disease and your doctor told you that you could take this certain medicine but it would actually make the disease worse, would you do it?  I can guess everyone answered "no".  Dieting is the same way.  It is not a cure to our weight problem; it is part of the problem.

Tip #5:  Stop going on diets.  Educate yourself on nutrients.  Learn what you need and when you need it.  The key to losing weight is changing your metabolism to burn more calories than you take in.  Diets do the exact opposite.  When you restrict your calories too much, your metabolism slows down because your body goes into “starvation mode”.   This is a defense mechanism that allows our bodies to survive on less.  Your body will start using lean muscle as an energy source and it will protect the fat stores.  The less muscle we have, the lower our metabolic rate will be and the less calories we burn.  On the flip side for every pound of muscle you have, you will burn 50 more calories. 

If you are unclear on what a good nutrition plan is then seek help.  Find a professional that can help you with a meal plan to help you lose weight without restriction.  Include foods you enjoy and get plenty of variety.  Combine your meal plan with a balanced exercise program and you will become healthy with the side effect of weight loss.

Remember, the staff at PROMATx Health Club are here to help you but you have to take the first step.  Make an appointment today to talk with our nutrition specialist.  Find out how we can get you back on track and help you lose the weight.  Then work with one of our trainers to get your body back in tip-top shape.  You won't regret it...but you will have to work at it!! 

 

Kickstart Your Metabolism - Part 2

In my last blog, I talked about how to kickstart your metabolism by adding bursts of exercise or "interval" training.  Hopefully you have given this a try because it is a fantastic way to increase the calorie burn.  Let's switch gears and look at the nutrition-side of metabolism.

If you are like a lot people who are trying to lose weight, one of the first things you think of doing is cutting your calorie intake.  In other words, you restrict how much food you eat.  For the most part, that is a good first step.  Americans are chronic "over-eaters"...our plates are much larger than they were 20 years ago and portion sizes in restaurants border on ridiculous.  So starting with reducing the amount of food you eat is probably going to help bring the number on the scale down.  However, how much do you cut back?  Do you know where to start?  First place to start is to know exactly how much you eat.  Create a food journal and for one week, log down everything that goes in your mouth (both food and drink) and try to be somewhat accurate on portion sizes.  I'm not saying you have to get out a measuring cup and a food scale, but be realistic.  If you have pasta for dinner, approximate how many cups you have in your bowl.  Liquids are just as important because a lot of American's daily calories come from drinks (i.e., soda, energy drinks, etc.).

So you have your food journal...now what?  If you have access to a nutritional specialist (such as here at PROMATx Health Club), make an appointment to review your food journal.  If not, there are plenty of free websites that help to track calories.  Once you have an understanding of how many calories you eat in a day, now it's time to think about a reduction.  There is a science behind how many calories you need in a day to sustain life.  When you add physical activity to your daily routine, that number will increase.  Working with a nutritional specialist or on a reputable website, determine how many calories you should consume to meet the basic needs of life (breathing, moving, metabolism, etc.) and provide enough energy for your physical activity.  It's also based on your age and gender.  Once you find out how many calories you should be eating, look back to your food journal.  Remember a little bit of leg work goes a long way!  Don't let these steps deter you from losing weight!!

Lose weight the smart way.  It may have taken you years to put on the extra weight, so don't expect it to all come off in a short period of time.  Also, don't fall into the trap of severely restricting your food intake.  If you don't consume enough calories your body goes into "protective" mode and not only stores calories for later use but also begins to break down muscle tissue for energy.  Losing muscle equates to slower metabolism...slower metabolism equates to weight gain.  It's a vicious cycle.  Finally, don't skip meals.  Eat smaller, more frequent meals to keep your metabolism working constantly throughout the day.  Your body will thank you for this, especially if you are physically active.

Kickstart your metabolism by adding bursts of high intensity activity in your exercise routine.  Kickstart your metabolism by fueling your body with the nutrients it needs and craves.  Kickstart your metabolism by eating more often throughout the day.  Kickstart your metabolism so you can finally lose the weight and put your body on the road to recovery.

Need additional help?  Take time out of your day and come in to PROMATx Health Club.  Sit down with a fitness professional and nutrition specialist and learn what it will take for you to be successful.  What works for others may not work for you so develop a plan that is specific to your needs.  Get started today!!!

Kickstart Your Metabolism - Part 1

The dreaded "M" word...metabolism.  What is it?  In a nutshell, it is the total number of calories your body burns each day.  This includes daily body processes (which burn ~65% of those calories), such as breathing and circulation, and digestion (consumes another 10%).  That means the remaining 25% of calories burned comes from any and all physical activity...exercise AND anything done while awake!  Since only a small portion of calories you burn in a day actually comes from physical activity, it is very important to maximize the efficiency of this system.  In other words, you want to get the most bang for your buck!

If 25% of your calorie burn comes from physical activity, you are burning calories while you are moving the mouse around on your computer to scroll through this blog.  In order to maximize your metabolism during physical activity, it is wise to have a good lean mass-to-fat mass ratio...meaning lower body fat percentage.  Why?  Lots of reasons but mainly lean tissue (organs and muscles) burn an average of 14 calories per pound a day while fat only burns about 3 calories per pound.  That should be incentive enough to increase your lean mass!!  Now, I am not saying you have to become a body builder or become so large with muscles that you have to walk sideways through doors.  What I am talking about is to incorporate strength training into your daily exercise routine.  Body weight activities such as squats, lunges and push-ups are effective ways to increase lean tissue.  Weight training activities with machines, dumbbells, and barbells will also increase lean mass.  These are all great ways to improve the efficiency of your calorie-burning machine!  Not only will you be able to burn calories efficiently DURING exercise but also during rest and other daily tasks such as sitting and standing.

How can you kickstart your metabolism?  Obviously the first step is to fuel your body with proper nutrition and cut out all the crap (i.e., excess sugar, sodas, fried foods, etc.) then start adding exercise into your daily routine.  If you've already completed those steps, let's look at how you can improve your workouts to create the "afterburn".  This is where your metabolism stays high after a workout and you continue to burn more calories throughout the day.  This can be accomplished by adding bursts of high intensity moves within your workout.  Shorten the rest time between exercises and add in moves like jumping jacks, burpees, and mountain climbers.  If you are working on cardio, increase your speed and/or resistance (i.e., incline) for 30-60 second intervals.

Unfortunately, our metabolism slows down approximately 2 to 4 percent every decade as we lose muscle mass with aging.  So if you were burning around 2,000 calories in your twenties, you may drop down to burning around 1,880 calories twenty years later.   While it may not seem like a lot, if you are not exercising on a regular basis to maintain lean mass AND you are consuming the same amount of calories from food, it equates to weight gain!  It is possible to fight this through exercise and proper nutrition.  Try adding some high intensity activity to your workouts and begin that "afterburn"!!

Need help revving up your metabolism?  Stop in at PROMATx Health Club and talk with a trainer today.

How Much Will That Alcoholic Drink Cost You This Holiday Season?

Remember the movie Christmas Vacation with Chevy Chase where he tried to drown his sorrows with spiked egg nog?  Are you looking to imbibe a little at holiday parties?  How about ringing in the new year with a fancy cocktail?  Just how much will that drink (or drinks) cost you, calorie wise, this year? 

Quite few years ago, Laval University in St.-Foy, Quebec, published a study that indicated consuming alcohol, with its added calories, has no inhibitory effect on food intake but rather can lead to a caloric intake far beyond what the body requires.  In other words, the body "ignores" the calories from alcoholic drinks and "demands" the body consume food calories.  Thus resulting in higher calorie consumption overall.  Uh oh...that doesn't sound good!

Since that study was published, many other studies have been completed...all with conflicting results.  Some say alcohol consumption can lead to weight gain, while others found no relationship.  Let's take a look at the basics of alcohol.  Pure alcohol contains about 7 calories per gram, which is almost double the calories in carbohydrates and protein (4 calories per gram each) and just under the calorie content of fat (9 calories per gram).  Therefore alcoholic beverages contain calories and most of the calories come from the alcohol itself.  Despite what you may have heard, alcohol is NOT a carbohydrate.  Hard liquor is distilled so it contains no carbs.  Beer and wine both contain carbs so calories come from BOTH the alcohol AND the carbohydrates.  Here are some examples of carb contents of different alcoholic beverages:

• Beer, regular (12 fl oz) - 13g
• Beer, light (12 fl oz) - 4.5g
• Guinness (1/2 pint) - 4g
• Wine, red (3.5 fl oz) - 1.75g
• Wine, rose(3.5 fl oz) - 1.5g
• Wine, white (3.5 fl oz) - 1g
• Gin, Rum, Vodka, Whisky (1 fl oz) - 0g
• Sherry (2 fl oz) - 3g
• Port (2 fl oz) - 6g

Now that you know general calorie contents of different alcohols, keep in mind the body will process alcohol first before it processes fat, carbs and protein.  This ultimately will slow down the fat metabolism and could possibly lead to weight gain.  Also, remember it's not just which type of alcoholic beverage you choose this holiday season, but also what you pair with it (i.e., sodas, juices and cream).  Spirits and holiday cheer are "empty calories" meaning they provide no useful nutrition.  Choose wisely this year and keep the "empty-calorie" consumption low.

B-Complex Vitamins and Energy

Are you tired of being tired?  Do you feel like you are dragging your way through the day?  Although there could be many reasons for your lack of energy, low levels of B vitamins in your body could be one of them.  B vitamins are essential for growth, development, and other metabolic functions.  Specifically, this group of vitamins helps to activate enzymes in the body that are responsible for producing energy. 

The B complex consist of 8 vitamins:  B1(Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folate or Folic Acid), and B12 (Cobalamin).  A deficiency of B vitamins is known to cause: anemia, tiredness, loss of appetite, abdominal pain, depression, numbness and tingling in the arms and legs, muscle cramps, respiratory infections, hair loss, eczema, poor growth in children, and birth defects.

B vitamins are water soluble and are very delicate.  Food processing destroys the vitamin B levels found naturally in some foods.  That is one (of many) reason why white breads, flour and rice are less nutritious than the whole-grain versions.  Deficiencies can appear within a few months in those with poor eating habits because the body can only store limited quantities of B vitamins.  Therefore a major source of these vitamins should come from fresh fruits and vegetable, whole-grains, beans, and meat.

Do you know if you are getting the appropriate levels of B vitamins in your diet?  Talk with your health practitioner at your next appointment to have your blood levels checked.  Without the appropriate levels of B vitamins, your body is not working at its top capability.  We must fuel our bodies with well-rounded, nutritious meals.  What cannot be added naturally should be supplemented.  Check with our nutrition specialist here at PROMATx Health Club to learn more about your daily intake of B-complex vitamins.

Stop being fatigued...fight it naturally with healthy food and exercise.

Are You a Night Owl?

How late do you stay up?  Are you an "early to bed, early to rise" kind of person or do you burn the midnight oi?  Do you have a difficult time losing weight?  In a recent study by Northwestern University, published in the journal Obesity, researchers found that staying up late at night could add an additional 2 pounds-a-month weight gain.  Their reasoning was that night owls ate more food, had poor eating habits, and were more likely to have a higher body mass index (BMI).

In this study, scientists followed the sleep patterns and eating habits of 52 adults.  More than half were "normal" sleepers while the remaining 44% were "late" sleepers (got less sleep and went to bed later).  Results are disconcerting.  Overall, late sleepers consumed 248 more calories per day than normal sleepers.  This was accomplished through eating more fast food, drinking more high-calorie soft drinks, and having lower fruit and vegetable consumption.

Which category do you fall under?  Sleep is vital to the human body.  We must remain focused on the body's internal clock and abide by that system for eating and sleeping habits.  When they are not aligned, metabolism and appetite change which ultimately lead to weight gain.  Also, during sleep our bodies make necessary repairs from environmental factors and physical/emotional stress.  Deprive yourself of sleep and the whole body suffers.

Need help with your eating habits?  Talk to our nutrition specialist at PROMATx Health Club to find out more about metabolism and nutrition.

Sleep soundly, eat healthy, reap the benefits!!