Winning Immunity!

A healthy immune system helps us fight off diseases, helps in wound healing, and helps determine how well we age. In the sporting context, a healthy immune system aids training recovery, protects from illness and minimizes time away from training and competing. However, we all feel a little run down sometimes and this is our body’s way of saying that our immune system is a little weak.

Symptoms of a weakened immune system:

• fatigue
• listlessness
• repeated infections
• inflammation
• allergic reactions slow wound healing chronic diarrhea
• infectious illness

By avoiding as many of the following factors as possible you give your immune system a better chance to fight for your continued good health. The following are factors that weaken an immune system:

• stress
• caffeine
• sugar
• alcohol
• processed foods

There are a number of ways that nutrition can provide you with better health by providing immune system boosting nutrients. The following are foods that boost your immune system.

• garlic
• ginger
• specific vitamins/minerals (Vitamin C, Vitamin E, Selenium, Zinc, Beta carotene)
• Acidophilus/probiotics
• Omega 3/good fats

By adding one or two of these foods to your diet or avoiding some of the factors listed above that weaken the immune system, your immune system should start working better for you letting you concentrate on your fitness and sporting goals.

For more details, order the full article from SIRC:
Malar, Joanne (2010). Win Immunity! Boost your immune system – Get your immune system fighting for you. Swimnews, 37(1), p.18-19.

Other resources:

• Pidcock, Janet. Nourishing the Immune System. Retrieved from the Internet July 29, 2010.
• Sick and Tired Athletes. Retrieved from the Internet July 29, 2010
• Sport and Rest Can Boost Immune System. Retrieved from the Internet July 29, 2010

Importance of Sleep to the Athlete

While attending the Ontario Sport 4 Life “Shaking The Foundations” conference in November 2010 in Markham, Ontario, it was interesting that with all the experts speaking about physiology, psychology, paradigm shifts, nutrition, coaching, hormonal cycles, long term athlete development (LTAD), that the number one cog in the athlete sustenance wheel was the importance of sleep, according to LTAD expert Istvan Balyi.

Sleep. It’s something we do at the end of each day. Still, it’s the one thing that is always sacrificed no matter what level of athlete you are. How is it that something so important in daily human physical and mental repair is so underestimated? For the most part we all spend most of our days in a very large sleep debt, which affects such areas as cognitive function, mood, fitness, general health and reaction times.

Optimal environment elements affecting how well we sleep include the light, temperature and noise in our bedrooms, along with dedicating the time to getting enough quality sleep. So embrace the importance of crawling into the flannelette pasture so that your body can do its maintenance work.

For more information on sleep, which won’t put you to sleep, please review these articles or contact SIRC.

Health Benefits of Sleep

Importance of Sleep for the Young Athlete

Importance of Sleep to the Endurance Athlete

Davenne, D. (2009). Sleep of athletes - problems and possible solutions. Biological Rhythm Research, 40(1), 45-52.

Noland, H., Price, J., Dake, J., & Telljohann, S. (2009). Adolescents’ Sleep Behaviors and Perceptions of Sleep. Journal of School Health, 79(5), 224-230.

Tufts University Health & Nutrition Letter (2007) A Wake-Up Call on Sleep and Health. Tufts University Health & Nutrition Letter, 15260143, 24(12).

Williams, A. (2010). Recovery Nutrition - Sleep, Eat, Train, Recover, Repeat. Coaches Plan/Plan du Coach, 17(2), 20-23.

Waterhouse, J.; Atkinson, G.; Edwards, B.; Reilly, T.,(2007) The role of a short post-lunch nap in improving cognitive, motor, and sprint performance in participants with partial sleep deprivation. Journal of Sports Sciences, 25(14), 1557-1656.

Get Out & Enjoy Winter!

Check out the latest SIRC Newsletter on getting out & enjoying winter!

Welcome to 2011! Winter is one of the best seasons to enjoy all the wonders Canada has to offer. Whether you like skiing or snowshoeing, skating or tobogganing, getting outside and being active will make you feel better both physically and mentally. If you need a little motivation to break away from the comfy warm couch, grab a friend and set some goals. Remember that a little prep work before you earn your rosy cheeks will ensure your muscles are ready, you’re dressed properly and your equipment gives you maximum enjoyment. Have fun outside and think about how great you’ll feel after that workout!

http://www.sirc.ca/newsletters/january11/index.html

Is There An App For That?

Well, there sure is! It doesn’t matter what information you need access to, or what activity you want to track, there must be an App(lication) for that. And if you own an iPhone, iPad, Blackberry, iPod Touch, Android or Mac, you are already probably a convert to the App world. We are now able to do things that were thought impossible even a decade ago.

But believe it or not many people have yet to jump on the App bandwagon. Now there is fitness at your finger tips. So if you want to take a first step towards a fitness application, MapMyFitness may help you, as they have one of the fastest growing online fitness-oriented social networks and training applications out there. Millions of runners, walkers, hikers and cyclists use their online training tools.

MapMyFitness actually has a suite of websites including MapMyRide.com, MapMyRun.com, MapMyTri.com, MapMyWalk.com, MapMyHike.com, and MapMyMountain.com – something for everyone! Among other things, you can map your route and track your results just for yourself or compare them with your friends. The good thing is that you don’t have to be an elite athlete or be into serious recreational activities in order to use the functions. If you move, you can use it! Maybe all you want to know is how far you walked the dog each night or the route you and your kids took on your bike ride. A very unique idea to getting someone motivated towards some fitness goals is in the MapMyWalk app that has designed a few challenges for spring, where you can complete your goal over a specified period of time, such as walking a marathon in 30 days. What a great idea!

Of course, depending on your needs, there are many other popular Apps to consider. Here is just a small sampling.

• RunKeeper
  
• Fitness Pro
  
• Interval Timer Pro
  
• British Military Instructor
  
• Gym Technik

A New Name for Senior Games

The Ontario Senior Games Program has a new name effective immediately. Going forward, they will be referred to as the Ontario 55+ Summer Games and the Ontario 55+ Winter Games, keeping it consistent with the Canada 55+ Games (national Senior Games) and six other provinces and territories. The Ontario 55+ Games and other provincial events, are the qualifiers for the Canada 55+ Games held every two years in cities across the country. With the provincial programs staged annually in different provinces and territories, the Canada 55+ Games is a nation-wide program which serves to promote wellbeing – physical, mental and spiritual -- among Canadians age 55 and older.

In Ontario, these organized celebrations of active living, began in 1986. So far, the Ontario 55+ Games Program has been hosted by 14+ communities throughout the province. The summer edition, held in August of even-numbered years, hosts over 1,200 participants in approximately 18 events, while the Ontario 55+Winter Games held in February of odd-numbered years, has close to 900 entrants.

The Ontario 55+ Games is a program of the Ministry of Health Promotion and Sport and is delivered by the Sport Alliance of Ontario in cooperation with the Ontario Senior Games Association. Brampton, Ontario will host the 2012 Ontario 55+ Summer Games, while the town of Huntsville has been chosen to organize the 2013 Ontario 55+ Winter Games.

For more information on Senior Games, please visit SIRC.

University of Alberta to Provide Aboriginal Sport and Recreation Certificate

The Faculty of Physical Education and Recreation and the Faculty of Native Studies at the University of Alberta in Edmonton, Canada have joined forces to offer a new certificate for students geared towards Aboriginal sport and recreation, starting the fall of 2011. The first of its kind in Canada, the program is designed to offer core courses from both faculties and will provide graduates with an enhancement to their degrees, expanding their knowledge in the field of Aboriginal Peoples’ health and wellness through sport and recreation.



Research shows that participation in sport and physical activity is an important factor in improving the mental and physical well-being of youth, and with the rapid growth in Aboriginal youth, these qualified students will now go into these communities with relevant skills and qualifications. Acknowledging that there is a great deal of culture that needs to be respected and understood, the university felt that the students needed to learn certain protocols in order to work in Aboriginal communities by knowing how to better handle cultural sensitivities.



The students will graduate with their degree, but now also with a certificate that will provide them with the precise tools to better enhance their leadership in the area of sport and recreation, specifically focused in Aboriginal communities, in so doing, creating more success. This certificate in Aboriginal sport and recreation is a timely addition to the academic programs on the Edmonton campus and is open to all students at the University of Alberta provided they can fit it in with their course of study, and their particular degree permits them to enroll in it.



For more information on Aboriginal education, health and fitness, please visit SIRC.

Flock to a Turkey Trot

The thought of Canadian Thanksgiving elicits those lingering smells from the kitchen of the turkey roasting and pies in the oven. But before you eat enough calories in one meal that can last you for three days, why not take part in a bit of exercise?

In true Canadian style, on Thanksgiving weekend there are many opportunities throughout the country to fit in a bit of fitness before sitting down to wonderful Thanksgiving dinner.  Doesn’t matter if you are a walker, runner or Nordic skier, why not get the family together and participate in one of these local events. How could you possibly not have a blast together partaking in the “Giblet Jog”, “The Galloping Gobbler” or the “1km Wattle”? Makes you hungry just thinking about it!

From coast to coast, there is an event this weekend to sign up for. In the spirit of giving thanks and giving back, “The Granville Island Turkey Trot” in Vancouver, British Columbia generously donates cash and food to the local food bank. What about “The Gobbler Gallop and Giblet Jog” in London, Ontario, or the “Winkler's Thanks for Giving Half Marathon, 10k & 5k Run” in Winnipeg, Manitoba? For our friends in Alberta, there is the “21st Investors Group Thanksgiving Memory Walk and Run” in Calgary, which draw attention to more and more individuals who become affected by Alzheimer’s and related dementias. In 2010, this event had over 1200 participants and raised over $170,000.

So find a Turkey Trot near you. The weather is going to be amazing and there is no better way to start a family Canadian Thanksgiving tradition.

From the entire team at SIRC, we wish you a safe, enjoyable and fit Happy Thanksgiving weekend.

For more information on nutrition and fitness, please visit SIRC.

Dance for Fitness

The debate on the athleticism, physical requirements and benefits of dancing is finally being put to rest and the sport is gaining much deserved respect. Generally an aerobic exercise, regular sessions of dancing can bring well known health benefits, such as:

• weight control
• flexibility
• strength
• endurance
• reducing the risk of cardiovascular disease
• a sense of psychological well-being

However, like any task done to the extreme, there are health risks that come with the demands of professional dancing, which can include:

• Sport injuries
• Repetitive strain injuries
• Stress associated with a higher than average risk of eating disorders and body image

There are as many types of danceas there are running shoes. From ballet, hip hop and swing to belly, Latin and country western, there is a dance for everyone. So turn on a favourite type of music and dance like no one is watching getting fit in the process.

For more information on dance, please visit  SIRC.

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.

Top 5 Fitness Trends for 2013

With a new year just beginning and all the holiday celebrations coming to an end, many of us are probably looking forward to getting back to or starting a new fitness routine.  The American College of Sports Medicine (ACSM) and Goodlife Fitness each survey fitness professionals to gauge what they feel will be the top fitness trends of the new year.

Looking over both reports, we've found where they coincide and have created a top 5 list for you.  

1. Educated and experienced fitness professionals - this is fast growing industry where clients are expecting more bang for their buck.  Many fitness professionals are now required to have a bachelor's degree in a wellness/exercise related field, have multiple certifications, and a wealth of experience through credible organizations. 

2. Small group training - with a lot of people trying to stretch their budget, many are opting for a group personal training experience.  Depending on the club or gym you belong to, many offer discounts to those wishing to experience exercising in a group setting. 

3. Body weight training - this is the big surprise of this year's list.  Body weight training is not a new concept and involves exercise that uses your own body weight to provide the resistance usually reserved for free weights or other equipment.

4. Core training - currently there isn't a fitness program available that does not include core training in some form.  Core training exercises obviously give you an attractive tummy, but also have the added benefit of improving your posture and balance, and decreases back pain. 

5. Fitness classes for older adults - this market is also growing fast with aging baby boomers wanting to remain healthy as they get older.  People over 55 now represent nearly a quarter of health club memberships so expect to see your gym offering up new classes for this age bracket.

New year's resolutions are fun, but the the best way to ensure you stick to your fitness goals is by incorporating exercise into the rest of your life by setting realistic goals and schedules.  For any of you wanting to take advantage of these new trends for 2013, it's good to note that there are many exciting opportunities to do so.
 
References from the SIRC Collection:

1. Body Weight Training: Emerging Trend in Annual ACSM Fitness Survey. Fitness Business Canada. November 2012;13(6):12.
2. Herek M. Boom time: the health and fitness segment is blasting off as Baby Boomers seek to get fit. Sgb. July 2002;35(7):48;50;52-54.
3. Milner C. 10 trends that are changing the face of the fitness industry. Active Living. September 2012;21(5):18-19.
4. Swan J, Friis R, Turner K. Getting Tougher for the Fourth Quarter: Boomers and Physical Activity. Journal Of Aging & Physical Activity. July 2008;16(3):261-279.
5. Thompson W. WORLDWIDE SURVEY OF FITNESS TRENDS FOR 2012. ACSM's Health & Fitness Journal. November 2011;15(6):9-18.
6. Thompson W. WORLDWIDE SURVEY OF FITNESS TRENDS FOR 2013. ACSM's Health & Fitness Journal. November 2012;16(6):8-17.
7. Twist P. DISCOVER BODY WEIGHT TRAINING. Fitness Business Canada. March 2010;11(2):32-35.

Gettin' Down and Dirty with Obstacle Racing

Obstacle racing which has exploded in popularity since 2009, requires participants to navigate various obstacles, such as fences, mud pits, and climbing nets, that have to be overcome in order to complete the race. When Tough Mudder launched in 2010 it attracted 20,000 participants in the US, and had Canadians jumping on board with 35,000 participants last year. Many Canadians are also familiar with the Spartan race that also keeps growing in numbers.

These races are not a walk in the park and injuries do occur. Usually it's just scrapes and bruises, but there have been some serious injuries. So why do people keep coming back?

• Many want to try something different; they enjoy the diversity of the activities
• Not a competition (depends on the host)
• Enjoy the physical strength and mental challenges
• Teamwork; camaraderie
• Increased focus and concentration to complete the activity
• Fundraising
• It's exciting, some may find singular activities monotonous

First of all, most courses are designed with a team in mind, meaning you can't get through them without someone giving you a helping hand. Anyone can sign up, regardless of your fitness level, although preparing a bit for an upcoming race would probably be a good idea. Ages vary with most participants being in their 20s or 30s and mainly consists of men, but the number of female participants is growing.

Obstacle course training is a highly effective method of developing a diverse set of skills and abilities. It offers a variety of activities for participants to challenge themselves physically and psychologically and adds a sense of pride, accomplishment and camaraderie with the other athletes when you finish the race.

If you feel you are up to the challenge, Tough Mudder will be hosting events in Vancouver, Toronto and Montreal this year and the Spartan Races will be held in multiple cities across Canada. If you have never participated in one of these races before, it's a good idea consult your doctor when starting any new vigorous exercise program.

References from the SIRC Collection: 

1. Get Your Mud On. Runner's World. October 2011;46(10):100.
2. Mellen G. Getting Dirty for Good, Clean Fun. Sportstravel. April 2012;16(4):45-52.
3. MUD RACING GOES MARTIAL. Black Belt. August 2012;50(8):22.
4. Mullins N. Obstacle Course Challenges: History, Popularity, Performance Demands, Effective Training, and Course Design. Journal Of Exercise Physiology Online. April 2012;15(2):100-128.
5. RADDING B, OLIVERO T. GET IN THE RACE. Men's Fitness. October 2011;27(8):36.
6. Schaefer K. ONE TOUGH MUDDER. ESPN Magazine. June 27, 2011;14(11):114-119.

Walk yourself to better health

Modern society has made life very accessible for humans. We do not have to chase down animals in order to eat, and we have the luxury of travelling from one point to the other without ever having to walk. We can all attest that we are very thankful of modern inventions, which have made our lives much easier. However, with transportation that is readily accessible, we have neglected to do the simple things that humans were meant to do, like walking.

Walking helps reduce the chance of contracting heart disease. It lowers blood pressure, enhances your wellbeing and increases your bone density. Walking is not a complicated activity. A simple daily brisk walk can help you live a healthier life.

A study released by Statistics Canada in 2007 concluded that 48% of Canadians ages 12 and older walked less than 30 minutes each day. The study also found that in the period of a week, 10.8 million Canadians spent less than an hour walking to school, work or to do errands.

Walking is probably one of the least expensive exercises out there. It is not as strenuous as running, but moderate walking when done for a longer period of time can have similar health benefits to running. Walking is also a great way to be introduced to exercising, since there is low impact on joints. People who walk on a regular basis are much healthier than sedentary people.

Most walkers use time to measure their exercise. New research has shown that the farther you walk or run, the more you reduce the risk of contracting chronic diseases.

Tips to getting more distance out of your walk workout:

•  Measure your distance and not the time (find routes where you can cover 3, 5, 8, or 10 kilometres) 
• Increase the distance you cover as you improve your fitness 
• Include one long walk and one speedier walk each week 
• Quicken speed to gradually cover more ground 
• Warm up, cool down and stretch 
• Wear proper shoes, breathable clothing and socks 

For those who do not enjoy or have time to run or hit the gym, walking is a great option. Though it might take you a while to walk enough in order to gain the same health advantages which come from running, the benefits attained from walking will go a long way towards improving your health when compared to a sedentary individual.

References from the SIRC Collection:

1. A SYSTEMATIC REVIEW OF ECONOMIC LITERATURE EVALUATING THE HEALTH BENEFITS OF WALKING. Acta Universitatis Palackianae Olomucensis. Gymnica. September 2010;40(3):123. 
2. Bashir Z. Walk Your Way to Good Health. Parks & Recreation. June 2013;48(6):32-33. 
3. Epping J. Dog Ownership and Dog Walking to Promote Physical Activity and Health in Patients. Current Sports Medicine Reports (American College Of Sports Medicine). July 2011;10(4):224-227. 
4. Johnson S, Boulé N, Bell G, Bell R. Walking: a matter of quantity and quality physical activity for type 2 diabetes management. Applied Physiology, Nutrition & Metabolism. August 2008;33(4):797-801. 
5. Kelly P, Murphy M, Oja P, Murtagh E, Foster C. Estimates of the number of people in England who attain or exceed vigorous intensity exercise by walking at 3 mph. Journal Of Sports Sciences. December 2011;29(15):1629-1634. 
6. Luthi W, Schnitzer C. Transform walking into the highlight of each day. Functional U. March 2006;4(2):1-6. 
7. Morgan A, Tobar D, Snyder L. Walking Toward a New Me: The Impact of Prescribed Walking 10,000 Steps/Day on Physical and Psychological Well-Being. Journal Of Physical Activity & Health. May 2010;7(3):299-307.

Developing consistency in your training

When we exercise, train, and eat properly, we do these things for our overall health or because we have a certain goal we want to achieve. Whether it be winning world titles or just losing several pounds, we are motivated to pursue a certain outcome. Perhaps the most important thing about achieving your goals is consistency.

Great athletes become great athletes because they are consistent in their training, diet and in their daily routine. They understand that to get the results they desire, they have to stick to a set of guidelines or a routine. Once they have achieved the desired results, they increase their training or adjust it according to their next goals.

A few tips to develop consistency:

• Seek simplicity- find a program you can stick with; once you start getting results you will end up loving it.
• Establish a routine - schedule your training session for the same time each day or each week. 
• Get a coach or training partner - increases accountability, as it becomes harder to push the workout to another day. 
• Get a training log – keep track of your workouts to show improvements from workout to workout. You can also take pictures of your physique and keep a diary to see your improvement. 
• Allow for a day off – every now and then (once a week or once every two weeks), break your eating habits and training. Take a break and enjoy that chocolate bar. 

We all have busy lives with our families, jobs and life obligations. However, sticking to a fitness program until you have achieved your desired outcomes will give you better results than jumping from one program to the next. Being consistent with a training or exercise regime allows you to love what you are doing and enables you to improve to the next level, or to reach for your goal.

References from the SIRC Collection:

1. LOUW A, VAN BILJON A, MUGANDANI S. Exercise motivation and barriers among men and women of different age groups. African Journal For Physical, Health Education, Recreation & Dance. December 2, 2012;18(4):759-768.

2. Miranda M. Training and Competition Log for Tennis Players. Coaching & Sport Science Review. December 2007;43:14-16.

3. Shafizadeh M, Taylor M, Peñas C. Performance Consistency of International Soccer Teams in Euro 2012: a Time Series Analysis. Journal Of Human Kinetics. June 2013;38:213-225.

4. Sonnentag S. Burnout research: Adding an off-work and day-level perspective. Work & Stress. July 2005;19(3):271-275.

 5. TRAINING PARTNERS. Flex. January 2010;27(11):80.

 6. Weinberg R, Stitcher T, Richardson P. Effects of a Seasonal Goal-Setting Program on Lacrosse Performance. Sport Psychologist. June 1994;8(2):166-175.

Strength and Conditioning

SIRC Newsletter: Strength and Conditioning
http://www.sirc.ca/newsletters/November13/index.html

Successful performance in sport requires that the athlete possess some combination of strength, power and speed. Strength training is a key component of overall health and fitness, and it provides an important balance to aerobic workouts. When done properly, strength training will help an athlete increase strength, coordination, balance, fitness and overall performance.

SIRC has compiled information on the development of slow and fast twitch muscles, ballistic vs. strength training, strength training for young athletes and nutrition for muscle recovery.