Sit-up Straight!

Ever find yourself hunched over your computer at work with back pain or rubbing the back of your shoulders or neck to get rid of the knot in your muscle? Many of us suffer from the pains of poor posture at the computer workstation. Those that use computers for more than 5 hours a day can be more than twice as likely to have back problems as those that don’t. These problems could be prevented by an ergonomically correct set-up at your station which aids in proper alignment. If you are looking to improve your posture or to give your tired muscles a break, try some work-based posture exercises for relief.

A great article in the SIRC Collection that will help you set up your workstation and gives you some posture exercises is:

• Desk Posture. SportEx Medicine. Issue 41 (July 2009), p.17-19.

And for those of you who are looking to create a happier and healthier work environment, remember that research from the American College of Sports Medicine (ACSM) has shown that workers are more productive and work better with others after an exercise break. So get up off those chairs and start moving!

What’s on your playlist?

Now that you’ve made that resolution to have a fitter 2010, it’s time to lace up your trainers and get moving. A great way to get into the exercise groove is to listen to music, which will help to motivate you through our workout. Music can help you ignore the aches and pains or fatigue and also help regulate your pace. Science now tells us that songs with the right characteristics can increase our exercise performance by up to 20%. (Journal of Sport & Exercise Psychology 31(1), p. 18-36 Author: Karageorghis, Costas I. et al, available through SIRC)

The article entitled “Ergogenic Tunes” (Canadian Running 2(5) July/Aug 2009, p. 30) provides a helpful chart of song selections from Rock, Pop, Soul/R&B and Classical music to help you reach a variety of exercise intensities. It’s important to find music that not only addresses your personal taste but provides lyrics and beats that match the intensity and length of your workout. Need help deciding what the right tempo is? Check out this chart which explain factors that go into selecting the appropriate beats per minute (BPM) for a variety of activities (walking, jogging, running, cycling, stairclimbers, ellipticals, and yoga/pilates).

Another way to freshen up your music is to ask your friends, colleagues and other fitness enthusiasts for their favorites. So plug in and let’s get on the move.

Here are a few of the many websites out there that provide training and exercise oriented music:
Run2Rhythm (http://www.run2r.com/)
PODRUNNER (http://www.djsteveboy.com/podrunner.html)
Motion Traxx (http://motiontraxx.com/)

Feel Great this Winter!

Check out the lastest SIRC Newsletter -Feel Great this Winter!

Now that the holiday season has come to a close we look ahead to the enjoyment of winter time activities over the next few months. We all know the physical benefits of exercise but did you know that exercise and physical activity have been proven to have a positive impact on mental and emotional health? Although any type of physical activity is good, aerobic exercise is generally the most recommended. So the next time you need an energy boost, why not lace up your shoes and get moving!

http://sirc.ca/newsletters/mid-jan10/index.html

Group Exercise vs Going Solo

Think of your favourite form of exercise. Do you like to do it with a group or alone? Team sports are pretty obvious however most sports from cycling and running to kite surfing and downhill skiing can be considered group activities. Check out the following list of benefits to working out with others. If you thrive in groups this list is for you; if you are a solo artist maybe it will tweak your interest to call up a friend.

Motivation – Knowing that there are others waiting for you to show up can motivate you to get out the door; you will feel accountable. Also, people pick up the work ethics of those around them so picking your workout partner can have a positive or negative effect.

Communication – Improved problem solving skills can be developed due to higher levels of dopamine for couples who exercise together.

Happiness & Intimacy- With an increase in levels of endorphins and working as a team there is a higher feeling of intimacy between teammates.

Safety – Group exercise like fitness classes are often designed for levels of fitness. If you are exercising outdoors having a partner while running or cycling is great in case of injury or safety on pathways.

Social Connection – Finding out about the lives of those around you is great form of entertainment, like watching a reality TV or a soap opera. Setting up an exercise date is also a great way to catch up with friends.

References
Dolan, S. (2008). Benefits of Group Exercise. ACSM Fit Society Page, 4.
St. Lifer, Holly. (2010) Mind Your Body: Strength in Numbers. Psychology Today.

Exercise for Persons with a Disability

As we have recently been reminded, an increasing number of Canadians are overweight despite programming being implemented to address the issue (Canadian Community Health Survey). Many programs focus on the general population, but what about those who are Para or Quadriplegic. A recent article from the SIRC Collection discusses the value of exercise for individuals who have little or no voluntary movement (see reference below). The importance of exercising the legs in particular is addressed in their role as the main pump that returns blood to the heart. It is important to perform passive exercise that will help legs retain or improve their flexibility, range of motion, and bone strength, and help in atrophy prevention. Passive/active exercisers can allow the user to exercise from home while in a wheelchair or scooter or to continue their exercise on outings or while on trips. Passive/active exercise is beneficial for those with a wide range of physical disabilities including: paraplegia, quadriplegia, multiple sclerosis, cerebral palsy, arthritis, diabetes, stroke patients or those who have suffered brain trauma.

The Active Living Alliance for Canadians with a Disability also has a variety of resources and information on maintaining an active lifestyle. Resources include:

• Resource Library
• Activity Fact Sheets
• Service Providers & Practitioners Directory

Reference from the SIRC Collection:
Gray, R. Errol (2009). The Value of Exercise for Para and Quadriplegia, Total Access, Fall 2009, p.10-11.

Exercising in a heat wave…

According to the news we are experiencing a heat wave in Ottawa. This means that we have three or more consecutive days of temperatures over 32ºC. However, the humidex is pushing it up to 44ºC and that is H-O-T!

How does this effect physical activity? It’s the summer, and for most their days and evening are made up of outdoor activities. Rising temperatures call for smart planning when preparing for exercise outdoors.

Stay hydrated! Heat and humidity will increase the amount of fluid loss from the body.
Morning exercise. This is the coolest time of day.
Acclimatize; start out slowly to let your body adjust to the heat.
Rest when you need to.
Think safety first. Heat stroke and other forms of heat illnesses are preventable.

There are many resources in the SIRC Collection about exercising in the heat. A few examples are:

• Dreher, Beth. Heat Advisory. Runner’s World. 45 (8)Aug 2010: 27
• Karp J. Exercising in the Heat. IDEA Fitness Journal. June 2010;7(6):26-29.
• McDermott B, Casa D, Yeargin S, Ganio M, Armstrong L, Maresh C. Recovery and Return Activity Following Exertional Heat Stroke: Considerations for the Sports Medicine Staff. Journal of Sport Rehabilitation. August 2007;16(3):163-181.

Also, check out some of our online weather resources for additional information.

Pregnancy and Exercise is Highlighted this Month

Paula Radcliffe and Kara Goucher are to Olympic Distance runners who happen are due on the same day this September. This has caused a flurry of articles being written on pregnancy and exercise in popular publications this month as they share their tips on physical fitness letting readers catch a glimpse of how they train during their pregnancies. The result?
- They ease up on training, shortening runs and cross training.- They indulge in cravings once in a while.- They incorporate new forms of fitness like anti-gravity treadmills to reduce pressure on their bellies.If you are looking for more information on pregnancy and exercise? Check out the SIRC Newsletter and Runner’s World site on the topic.

Also, the following articled have recently been published on the topic. They are available from the SIRC Collection.

R, B. (2010). Does exercise training during pregnancy influence fetal cardiovascular responses to an exercise stimulus? Insights from a randomised, controlled trial. British Journal of Sports Medicine, 44(10), 762-764.

Jones, J., Housman, J., & McAleese, W. (2010). EXERCISE, NUTRITION, AND WEIGHT MANAGEMENT DURING PREGNANCY. American Journal of Health Studies, 25(3), 120-128.

Melzer, K., Schutz, Y., Boulvain, M., & Kayser, B. (2010). Physical Activity and Pregnancy: Cardiovascular Adaptations, Recommendations and Pregnancy Outcomes. Sports Medicine, 40(6), 493-507.

Injury Risk for Female Athletes

We are all aware that women and men differ in general physiology, and it is easy to extrapolate that they differ in physiology in response to exercise and physical activity. While women are prone to many of the same exercise-related injuries, a recent article in the SIRC Collection draws our focus to the injury risks of women in exercise and athletics and the special concerns of the female athlete.

With the growing numbers of female participants in sport and exercise there is a corresponding incidence of injury to females. In a review of the literature the article observes that women have greater injury incidence due to differences in:

• biomechanics (the most noticeable factor),
• weakness in local musculature,
• coordination and neuromuscular fatigue,
• ligament and tendon properties,
• increased flexibility (with corresponding greater joint laxity),
• hormonal effects on connective tissue.

Injuries that are more common for women than men include:

• musculoskeletal injuries
• lower extremity injuries
• ACL injuries
• stress fractures

While there are treatments that address the specific needs of the female athlete, both men and women can benefit from the same preventive measures such as adequate stretching, appropriate warm-up and cool-down, sport-specific strengthening, and conditioning exercises. It is important however, to keep in mind the specific physiological differences when planning fitness and sporting activities.

Reference: Groeger Marlelena (2010). Injury Risks for the Female Athlete, ACSM’s health & fitness journal, 14(4), 14-21.

Spring Training

Spring is always that time of year of hope and excitement, and all the joys of summer sport come flooding back. As we look forward to the days of trail or road running, golf, tennis, biking, and team sports like soccer, football, baseball and lacrosse, we need to be careful and remember that getting back into these activities will start working those muscles that may have become dormant with our winter training routines. Preparing our muscles for these movements will help us slide right back into our summer sports safely while increasing enjoyment. Here are two concepts to think about when creating your spring training schedule: Strength training and Yoga for sport.

Strength Training:

• While being accepted as a part of a well-planned workout schedule, it is important that we plan for training that is transferable to our sports. Traditional weightlifting develops stronger muscle, however plan to exercise your stabilizing muscles that help in joint movement, balance, and provide the body with needed leverage.
• You want to train movement, not just your muscles. Sport creates a need for the body to use force coming from several different muscles and joints. You want to plan exercises that use multi-joint movements that feed to your sport demands.
• Multi-directional movement will help the body to build the stability for sport that creates force in varied angles and motions. When we think about trail running, as in any sport, we realize that not all motion is equal. Developing strength in a range of motion will help to compensate for the unknowns that are thrown at us in sport.

Yoga for Sport:

• What we first think of when it comes to yoga is developing flexibility. However, after a few studies, flexibility is not the only benefit. Other benefits include increased stride length, decrease in muscle discomfort, improved unconscious perception of movement and spatial orientation, stronger core, and mental benefits. Adding yoga to spring training will help decrease your chance of injury as we move winter sport into summer sport.

Reference from the SIRC collection:
Twist, Peter. (2008). Training Transition for Spring Sports and Recreation. Fitness Informer, Spring/Summer 2008, 18-19.

For the love of cross-country skiing

Why not get outside and enjoy the winter while getting some exercise?  Cross country skiing gives you the ability to do just that! Whether skiers are trying to travel through knee deep snow or a well groomed course, these athletes are outside enjoying nature while getting in some exercise.  The best part about cross country skiing is you can make it suit your needs… skiers can go out alone, in groups or as a family.  You can also choose your pace; ski at a high speed or at a nice leisurely slow glide. No matter how you choose to cross country ski, it is a whole body workout that can require high levels of endurance.

Another benefit of cross country skiing is, unlike running cross country it doesn’t pound your joints. Giving your legs a break from the running related stresses. Cross country skiing also works your upper body, which tends not to be worked out in other sports.

Cross country skiing requires the use of a large number of muscles which helps to improve cardiovascular fitness. This is the ability of your heart and circulatory system to deliver blood and nutrients to the working muscles and organs within your body. Easy tours will raise your heart rate to 60 percent to 70 percent of maximum.  If done 2 or 3 times a week for 20 to 30 minutes easy tours will help you increase the amount of blood the heart can pump.

Muscular endurance, which is the ability of a muscle to work for long periods of time without fatigue, is another benefit of cross country skiing. Endurance training generally increases the aerobic capacity of the muscle so that they can get a great deal more energy from food sources. Muscular endurance may require strength training with light to medium weights with a high number of repetitions.

Training exercises to help with cross country skiing include:

• Running
• Bench dips
• Core strengthening

Contact SIRC for more information on Cross-Country Skiing!

Online Resource

Cross Country Canada

Forever Young

As we all get older, age starts to take a toll on our bodies. For most of us this is a pessimistic outlook that we do not want, therefore we need to take action. Quality of life is just as important as quantity, training is necessary for health and longevity.

Exercise suggestions:

• When going to the gym, a workout should not be focused on a specific area of the body. Most people that work out solely their arms or legs are not trying to improve the muscle’s function but rather how they look. It is okay to train for aesthetics, however as we age our bodies naturally lose strength and size (sarcopenia).  Therefore it is important to keep the whole body in mind, functioning as a well oiled machine.
• The most important thing to remember is not to train the muscle but rather to train the movement. Some ideal exercises include squats, over head presses and dead lifts. These may sound like hardcore power lifts, however it is not about how much weight is used but rather applying the proper technique.

• The average human spends 9 hours sitting a day. Overtime, this will take a toll on an individual’s posture. In order to help with hyperkyphosisor a rounded upper back, rowing type movements will strengthen the core. Having poor posture can also make you appear much older.
• As we age, along with poor posture, our muscles and joints tend to stiffen, reducing flexibility. The condition associated with muscle becoming worn is called osteoarthritis. This can affect our balance and ability to move smoothly. Contrary to popular belief, strength training and weight bearing exercise decreases, not increases, joint pain. Studies show that people suffering from arthritishave reduced knee pains after performing squats regularly.

Before walking through those gym doors it is important to set a workout plan that considers your medical needs. Personal trainers may come at a cost but they are highly qualified and can be very beneficial.     

Source from the SIRC Collection:

Dale, P. (2011) Anti-Aging Strategies. Ultra- fit. 21(6), 112- 113.

Exercising for Two!

Congratulations!!! You just found out you are pregnant and you are looking forward to all the exciting changes to happen over the next few months. But most of all you are now “eating for two” so this is an excuse to eat whatever you want whenever you want.

Although this is the belief among many pregnant women it is not true. Now more than ever you should be taking care of your body, watching what you eat and exercising regularly. Excess weight gain is becoming a major issue among pregnant women and it can lead to gestational diabetes and hypertension.

 The benefits of exercising while pregnant are substantial for prevention, labour and mental health.

•  Prevention 
•  Excessive weight gain 
• Post partum weight retention 
• Gestational diabetes 
• Obesity
• Heart disease 
• Labour
• Physical discomfort and complications during labour and delivery are lower in active women
• You will have greater stamina to get through labour 
• Recovery tends to be shorter 
• Mental Health 
• Better self-image 
• Fewer depressive symptoms 
• May help prevent postpartum depression 

For women in a healthy low-risk pregnancy it is encouraged to participate in mild to moderate intensity exercise. This will pose no threat to the mother or fetus. The best kind of exercise is aerobic activity (using large muscle groups). A great example is walking!

A great guideline to follow is the F.I.T.T. principles:

• Frequency (F) - 3 to 4 times a week 
• Intensity (I) – this is monitored by heart rate or the “talk test” (pregnant women should be able to have a conversation while exercising and not be out of breath) 
• Time (T) – 15-30 minutes of intense work out preceded by a warm up and followed by a cool down 
• Type (T) - activities should be low-impact and non-weight bearing 

It is also important to do muscle conditioning exercises while pregnant, however extra caution should be taken:

• Do not exercise laying on your back (after 16 weeks) 
• Avoid bouncing exercises
• Stretches should be controlled
• Avoid abdominal exercises
• Correct posture and neutral pelvic alignment
• Avoid holding breath 
• High repetition should only be done with low weights

It is extremely important before beginning any exercise regime, but especially when pregnant, that you consult your health care professional before commencing.

For additional resources:

• PARmed-X Pregnancy – Canadian Society for Exercise Physiology (CSEP) 
• Exercise and Pregnancy (2008) –Canadian Academy of Sport and Exercise Medicine (CASEM) 
• Exercise and Pregnancy Discussion Paper (2008) –Canadian Academy of Sport and Exercise Medicine (CASEM)
• Pregnancy and Sport – SIRC Newsletter
• Healthy Pregnancy - Health Canada’s website 

References from the SIRC Collection
Mottola, M. (2011) Exercise and Pregnancy: Canadian Guidelines for Health Care Professionals. August 2011, 22(4).

Music for Motivation

Everyone has those days. It's filled with stress and things just dont’t seem to go your way. On those days it just seems more appealing to stay in your pajamas rather than working out. So why not use music as a motivational tool to get your body moving.
 
The idea that music motivates you during exercise is not new, but what is interesting is that recent studies have indicated that music can greatly increase your workout output. The greatest responses to music comes from aerobic or endurance training, for example, cycling or running. Participants were shown to workout significantly longer when exposed to motivational music than with neutral music or none at all. In these studies, it was found that most men and women responded with:

• a brighter mood/outlook
• increased motivation
• reduced feelings of pain or fatigue
• perceived level of difficulty within the workout changed 

A lot of people feel that exercise is boring, difficult or unpleasant and that’s why a great playlist can make a world of difference in your workout. Motivation can become increasingly important if you want to maintain it over an extended period of time. Obviously interest and enjoyment of the activity play a role, but when you have music that is attention grabbing and encourages you to move to the beat, things get quite a bit more fun!

Music is a major influence on society, so it is no surprise that music gets incorporated within fitness classes and every day workouts. When you have a large majority of people able to access music on their phones or mp3 players it allows for increased convenience and complete customization of individual playlists. While selecting a playlist, there are many great applications you can use to maximize your workout. Here’s a few to check out:

• isweat2thebeat.com - has a huge selection with over 70,000 songs to choose from and are all organized by bpm (beats per minute) and genre 
• On iTunes you can download the jog.fm app that plays music from your iTunes library and matches your running pace 
• Motion Traxx Radio: Workout Music for Running and Exercise is also available through iTunes. The non-stop workout mixes are designed for running, cardio, cycling, power walking and interval training. 

To sum it up, that favourite playlist of yours can help you focus, relax, and create positive feelings when you are feeling less than excited about stepping out your door, so pick up that music, get outside and move!

References from the SIRC Collection:

1. Brooks, K., & Brooks, K. (2010). Enhancing Sports Performance Through The Use Of Music. Journal Of Exercise Physiology Online, 13(2), 52-57. 
2. Elliott, D. D., Carr, S. S., & Savage, D. D. (2004). Effects of motivational music on work output and affective responses during sub-maximal cycling of a standardized perceived intensity. Journal Of Sport Behavior, 27(2), 134-147. 
3. van der Vlist, B., Bartneck, C., & Mäueler, S. (2011). moBeat: Using Interactive Music to Guide and Motivate Users During Aerobic Exercising. Applied Psychophysiology & Biofeedback, 36(2), 135-145. 
4. Workout Intensity: What's in a Playlist?. (2010). Running & FitNews, 28(5), 4-6.

Stay Healthy, Save Money and the Environment - Bike to Work

Incorporating cycling into your work week will keep you strong and healthy, save you money and gives the added bonus of being easy on the environment. Environment week in Canada (June 3-6) is coming up soon and we would like to encourage all of you to get on your bikes and ride to work that week!

We all know that cycling has many benefits that include improved muscle tone, increased stamina and reduced stress, but did you realize just how much cycling to work can help save you money? If you currently drive your car to work every day, getting on your bike could help you:

• Save up to $50 a week on gas 
• Eliminate parking fees 
• Lower cost tune-ups for bike and vehicle 
• Lower your car insurance rates 

Even if you commute only a handful of times, it's better than none at all because:

• Cycling uses no fuel 
• Bicycles take a lot less energy to make a than a car 
• Bikes don't require toxic batteries or motor oil 
• Cycling significantly reduces transportation emissions and traffic congestion

If you’re still uncomfortable with the idea of riding to work, recruit a friend to ride with you or go for a dry run on the weekend to map out your route to get an estimation of how much time it will take. If you live too far from work, commute for a portion of your trip and keep your bike at a public transportation stop.

Commuting by bike is first and foremost supposed to be fun! There are many reasons people start cycling to work but it’s the daily enjoyment that keep people getting on their bikes day after day.

If you would like more information on cycling to work, check out the included links and resources from the SIRC collection.

References from the SIRC Collection

1. Dewey A. Why Your Business Should be Bicycle Friendly. American Bicyclist [serial online]. July 2009;:9.

Hamilton A. Take heart and bike to work. Cycling Weekly [serial online]. March 2012;:41.

2. Hawkins K. Bikes: The "Green" Machines that are Moving Vancouver toward Sustainability. Bicycle Paper [serial online]. August 2011;40(6):1-8.

3. Panter J, Jones A. Attitudes and the Environment as Determinants of Active Travel in Adults: What Do and Don't We Know?. Journal Of Physical Activity & Health [serial online]. July 2010;7(4):551-561.

4. Shephard R. Is Active Commuting the Answer to Population Health?. Sports Medicine [serial online].

5. Stuart P. Turn your commute into a training ride. Cycling Weekly [serial online]. January 19, 2012;:42-45

Get Moving! Get Smart!

It’s common knowledge that physical exercise is good for our general health, but did you know there's another advantage to proper exercise and nutrition? It’s good for your brain.

Aerobic exercise increases the amount of oxygen in the blood and studies on rats have shown that neurons (the brain's nerve cells responsible for communication) operate better when they get more oxygen. So, if you think you’re going to get smarter sitting in front of your computer or watching television, think again.

Movement and exercise increase breathing and heart rate so that more blood flows to the brain, enhancing energy production. In fact studies have shown that moving your body can help:

• Minimize symptoms of depression
• Combat mental decline 
• Increase memory function 
• Improve concentration

If you want to give your brain a regular boost, any kind of exercise will help.  Even mild exercise, such as a daily walk or yoga can improve your brain health.

Knowledge of the effects of exercise on the body and mind continues to grow and in doing so, it helps to guide the development of new therapies to improve our general quality of life.  There seems to be little downside to a moderate aerobic exercise program; with the approval of your health professional, of course.

References from the SIRC Collection:

1. Archer S. Youth Exercise Contributes to Cognitive Development. IDEA Fitness Journal [serial online]. February 2012;9(2):76.

2. Brisk Walking Can Rebuild Your Brain. Tufts University Health & Nutrition Letter [serial online]. March 2007;25(1):1-2.

3. Don't Put Off Exercise--Put Off Alzheimer's Instead. Tufts University Health & Nutrition Letter [serial online].

4. Kleim J. Exercise and the Brain: Exciting discoveries underscore how exercise benefits brain health and boosts lifelong learning. IDEA Fitness Journal [serial online].

Studies: Physical exercise a good warm-up for learning. Pennsylvania Journal Of Health, Physical Education, Recreation & Dance [serial online].