Winston Salem Fitness

During the first few days at a higher altitude with thinner air that contains less atmospheric oxygen, one’s body will respond as follows

• breathing rate (ventilation) increases

• blood pH decreases, becoming more acidic

• muscle pH also decreases and becomes more acidic

• use of carbohydrates as an energy source increases

• use of fat as an energy source decreases

These changes lead to a slight increase in basal metabolic rate (BMR), the amount of energy needed to keep your body working correctly at rest for 24 hours.

Research studying this phenomena have found between a 6 to 28 percent increase in overall BMR in women and men at high altitudes.

With time, the increase in BMR lowers, but does not return completely to baseline, so metabolism is slightly elevated at higher altitudes.

With this said, it seems that someone can expend many more calories while exercising at high altitudes; nevertheless, this isn’t necessarily the case.

There isn’t a gigantic difference for calories utilized at a higher altitude during exercise even though it might feel as though a person is working much harder.

The few additional calories someone will use will be a result of increased breathing to get more oxygen into the body, which means increased work by the rib cage and other muscles involved in ventilation.

So even though ventilation increases and oxygen delivery is enhanced, it does not necessarily mean a individuals is expending more energy while exercising.

Here are some factors that do influence the number of calories a individuals expends in general

Genetics

A number of individuals are born with high metabolisms (the rate at which one’s body uses calories) and others are born with low metabolisms. the primary culprit of these phenomena is the thyroid gland.

Some individuals produce more thyroxin (the hormone that is secreted from the thyroid) than others.

Thyroxin is responsible for metabolism, so when a person’s body produces a high-normal amount of thyroxin, she / he will utilize calories more rapidly.

If a person’s body produces a low-normal amount of thyroxin, he / she will utilize calories more slowly.

NOTE – when thyroxin is out of normal range in either direction, it’s hazardous and needs medical attention.

Gender

Normally, men have greater muscle mass than women. Since muscle requires more calories to maintain, men tend to have 10 to 15 percent faster metabolisms than women. Likewise, men have a lower body fat percentage than women.

Age

Metabolic rate is higher in childhood than in adulthood. Children are growing and need more calories to fulfill their bodies’ requirements. After the age of 20 years, metabolism drops 2 percent per decade.

Brain Power

The brain is only 2 percent of the body’s weight, but accounts for more than 20 percent of sum calories used.

Also, the length of time per day spent awake affects the amount of calories utilized. We expend more calories when we are awake than when we are asleep.

Fever

For every increase of 0.5.C (32.9.F) in body temperature, BMR increases by approximately 7 percent. For example, when someone has a fever of 42.C (107.6.F), the person would’ve an increase in metabolic rate of 50 percent.

The reason for this is that chemical reactions in the body occur more quickly at higher temperatures.

Medications

A few medications, such as anti-depressants, can slow down metabolic processes and lead to weight gain.

During exercise, the following factors influence calorie expenditure

Cardiovascular Activity Intensity

The intensity of aerobic exercise has the greatest impact on calorie usage during exercise. As exercise intensity increases, the greater the caloric expenditure during and after exercise.

Intensity refers to the rate of exertion during exercise, which may be measured by VO2 max (oxygen consumption), heart rate, or perceived exertion.

Here is an example of cardiovascular exercise intensity – running on a treadmill at 6.5 mph is more intense than running at 5.5 mph, so increasing speed can impact intensity.

Nonetheless, two people can be running at 5.5 mph, but when one runs on an incline, that activity would be more intense.

Cardiovascular Exercise Duration

The length of time per fitness session not only impacts the number of calories utilized during exercise, but also the number of calories to be utilized after exercise.

The longer the bout of physical activity, the more calories will be expended right after it is over, a.k.a. the ‘after-burn.’

Intermittent vs. Single Bouts of Exercise

Several studies have concluded that intermittent aerobic activity expends more calories overall than continuous exercise.

Individuals used more calories during two, 25-minute sessions when compared to a continuous 50-minute bout of the same exercise.

This occurs for two reasons – first, the body has to work harder at rest to move from an anaerobic state, using glucose and other simple and complex carbohydrates during the first few minutes of exercise, to an aerobic state, which relies on fat as its primary energy source during more sustained activity.

This will happen twice in intermittent exercise bouts versus once in a continuous bout. Also, there is more ‘after-burn’ of calories in intermittent fitness sessions versus one continuous session.

Resistance Training

The intensity of weight training also influences calories utilized. Heavier lifting (3 sets, 8 exercises, 3 to 8 reps at 80 to 90 percent of 1RM) will use more calories during and right after than lighter strength training (4 sets, 8 exercises, 15 reps at 50 percent of 1RM).

1RM refers to the weight of one repetition at maximal strength. For example, when a person’s 1RM of a squat is 100 pounds, then heavy lifting would be doing 3 sets of 3 to 8 reps of squats at 80 to 90 lbs. Lighter lifting weights would be squatting 50 lbs for 4 sets of 15 reps.

Fitness Level

Individuals who are more fit expend fewer calories during and right after exercise than individuals who are less fit.

This occurs because individuals who have been exercising more consistently have faster recovery time in breathing and heart rate, and repair muscle more quickly.

Overall, metabolism increases slightly at higher altitudes with some greater caloric expenditure, but this difference is insignificant, since metabolism is influenced to a bigger degree by the above eleven factors.

Upping your running mileage creates physiologic changes that support endurance. As you increase mileage, your legs build up more muscle mass to tolerate the increased work they need to do.

When you feel sore after a run, it indicates that a small amount of injury occurred to certain muscle groups. Our bodies respond by repairing the area of injury and building more muscle mass.

This increases endurance and overall strength. Muscle mass is enhanced in several ways via these physiologic adaptations

Increased capillaries

Capillaries, the body’s smallest blood vessels, bring oxygen and fuels in, and waste products, such as carbon dioxide, out of the cells. Longer runs increase the amount of capillaries per muscle fiber, improving this delivery and removal system.

More myobglobin

Myoglobin carries oxygen from the cell membrane of the muscle cell to the mitochondria for energy production. Increasing running mileage causes higher myoglobin content in muscle fibers, with more oxygen delivered to those fibers.

Mighty mitochondria

Mitochondria, the aerobic energy centers in your cells, increase in number and size in your muscle fibers as you increase your runs. Enzymes in the mitochondria speed up aerobic energy production, increasing enzyme activity and helping maintain a faster pace while running.

Glycogen storage

Glycogen is the storage form of carbohydrate. As your mileage increases, more and more stored glycogen is used. Glycogen depletion stimulates muscles to store more glycogen.

As you can see, these physiologic changes, then of an increase in running mileage, support your leg muscles in becoming larger and stronger.

You don’t have to worry about your leg muscles growing exponentially with each added mile in the run because the hormone estrogen avoids muscles from getting too large or too bulky.

Rather, your leg muscles will become lean mean running machines! In addition to these physiologic changes, your body also uses fat as an energy source at a higher rate than carbohydrates and glycogen. the kind of muscle fibers in the legs is also transformed.

Slow-twitch fibers in muscle help in endurance because they’ve a higher proportion of the adaptations listed above.

Longer runs give your fast-twitch muscle fibers, typically reserved for sprinting or power actions, more of the characteristics of slow twitch fibers. Now, feel good about your new pants size. Your legs will take you where you want to go!

Hypoxic training is a method of training that reduces the availability of oxygen to the body.

Some people , including quite a few athletes, believe that it can lead to physiological changes that allow the blood to carry more oxygen and thereby improve physical endurance.

The question is – does this concept hold water? Because of the inconclusive nature of the studies done so far, the answer to that question is still up in the air.

What researchers do know is that constant exposure to low levels of oxygen can do more harm than good to the body. It may cause  chronic stress, detraining, and edema (fluid buildup in the lungs and brain).

In some cases, blood can thicken too much, raising the risk of death due to blood clotting.

A few athletes, nevertheless, have found that intermittent hypoxic training in combination with regular training has improved their level of performance.

Others feel that sleeping or living at high altitudes (or simulated high-altitude environments) and training at low altitudes increases their endurance.

This is known as the LHTL (Live High Train Low) method and is supposed to counteract the effects of detraining while enhancing performance by an averageof 2 to 3 percent.

Heading for the hills isn’t the only way to achieve the effects of hypoxic training.

As you mentioned, there are now lots of ways to simulate high altitude training, like breathing intermittently with a nitrogen mask, sleeping in a nitrogen tent, living or sleeping in a barometric chamber, and living in a nitrogen house.

Nitrogen replaces a proportion of the oxygen in the air in many of these methods, leading to oxygen deprivation and hence creating a hypoxic environment.

Notwithstanding, all these tools come with disadvantages and might not work for everybody, so it’s best to talk with a health care provider when you’re thinking of using them.

First, let us just acknowledge that it’s excellent that you’re working out, regardless of the time of day. You may notice that quite a few fitness facilities on campus and in the community have replied to your need by staying open late or even 24 hours a day.

From a physiological standpoint, working out at night is no different than working out during the day when that is what your schedule dictates.

Just remember to hydrate before, during, and after your routine. It is also best to eat a little before you decide to train – a piece of fruit or a power bar will do the trick.

When you find yourself hungry after your workout, your body may recover better with some sustenance as well.

For tips on consuming and working out, see Is it better to eat before or after exercise?

When trying to determine which time of day is best for your workout, consider the following

• Working out at night may disrupt sleep for some individuals. When you’ve noticed a change in the sleep habits, attempt to shift your workout earlier in the evening. When possible, avoid any “workout drink” that could be caffeinated or full of sugar.

• Though research is mixed and ever-evolving, some evidence shows that individuals who workout in the morning are better able to stick to their routine. However, if another time of day works well for you, keep it up and do what feels best.

• When you are exercising at night, whether in a park or other public space, or commuting between home and a fitness facility, pay additional attention to your safety and think about locating a workout partner (safety in numbers).

As far as feeling tired during the middle of the day, that may be related to not getting enough sleep at night.

The recommended amount of sleep per night falls between 6 to 10 hours for most person.

When your nighttime exercise routine is fairly new to you, it might take your body a little time to adjust.

A lot of individuals who exercise consistently actually report experiencing more energy from their athletic endeavors.

As mentioned above, nutrition and hydration have a big impact on our bodies, namely our energy levels.

If your diet is deficient in any nutrients or high in sugars that can send your blood sugar (and energy levels) on a roller coaster, you could want to consider how to balance your meals and snacks.

Finally, you may find that squeezing in a 20 to 30 minute power nap during the day could help, not only to keep you refreshed, but to also allow for more energy while you train.

Just because you can’t be on your feet does not mean you should be sitting on your butt all the time.

Truly, studies have shown that exercising can help certain injuries heal faster, if it is done properly and without too much weight.

However, since excess weight or repetition can lead to reinjury, these exercises should always be done below the close supervision of a healthcare provider or medical expert.

In addition to the exercises listed in the Alice archives (see Exercise for the physically challenged and Weight loss guidelines for someone with limited to no mobility), you can also try Pilates or Yoga.

These exercises may be easy on your foot and can improve your posture, flexibility, and balance.

To begin, you may find a class and let the instructor know about your injury or get your hands on a video or DVD and fast-forward past any parts that involve any fancy (or basic) footwork.

When your cast is waterproof, swimming and water aerobics will give you a excellent workout without straining your foot. It is also a good excuse to review the pool boy,  or rather, the pull-buoy.

This is a piece of foam or other soft substance that goes between your thighs while you’re in the pool, permitting your lower body to float and making your upper body do all the work.

As you could have already noticed, working out at the fitness center may help you with workin’ it in the sack.

In addition to increasing aerobic capabilities and muscle strength, exercise has also been linked to a high-revving sex drive. All three of these effects are certainly beneficial below the sheets.

Besides possibly enhancing your self-image, which is pretty sexy in itself, exercise also leads to the release of certain chemicals known as endorphins.

The release of endorphins is thought to lead to a subsequent release of hormones that pump up a person’s sex drive.

Even low-intensity activities, like yoga or tantra, might do a little somethin’ somethin’ by increasing blood flow to the genitals and increasing arousal.

Exercise may also offer a lift to some men who experience erectile dysfunction (ED), which may be caused by poor blood flow to the genital region, including the penis.

Working out gets the heart pumping and improves circulation so that all parts of the body get theirs – their share of blood, that is.

What’s more, a relationship has been shown between a man’s bulging waistline and a higher risk of ED due to underlying heart conditions.

All of this means that exercise is doubly advantageous because it can help with weight loss to get both the ticker and the pecker back in shape.

Women, no need to feel left out – being physically active might also increase blood flow to the vagina and clitoris, and make a low libido a thing of the past.

With all the other well-known health benefits of exercise, is not it great to see how all that sweat can turn into something so sexy?

Burning calories doesn’t have to be an uphill battle, though walking up a hill with a 15 degree slope will cause you to use a third more energy than walking on a level surface!

Both terrain variation and swinging of the arms will increase caloric expenditure during a walk. Terrain variation is in particular helpful.

Walking downhill actually uses about the same amount of energy as walking on a flat surface, unless it’s unsteady terrain.

Working to keep your balance will burn more energy, unless the surface makes you so unsteady that you have to walk significantly more slowly and gradually.

So varying terrain can be very healthy, just remember to wear ankle-supporting footwear, especially when walking along unpaved paths or trails.

Arm-swinging will also increase calorie-burning, lends power to your walking, and helps with balance.

Swinging the arms can burn 5 to 10% more calories than walking without arm-swinging. Here are some tips to maximize this benefit and minimize injury

• Be careful not to clench your fists, as this can interfere with circulation

• Bend elbows at 90 degrees and keep arms close to the body

• With each step, the arm opposite your forward foot swings straight out rather than diagonally

• Make certain to keep the arm coming forward low – it should not go above breastbone

• Arm “pumping” and other more exaggerated arm movements aren’t necessarily helpful in the propelling or calorie-burning department.

Intensity and duration of exercise are mutually exclusive. It is hard to stay active at the highest intensity for a long period of time. Most times, exercise is either at a higher intensity for a shorter period of time, or at a lower intensity for a longer period of time.

A benefit of walking at a faster pace is that it helps improve cardiovascular function andlevel of fitness. In time, a individuals who trains at higher levels of intensity can slowly and gradually increase his or her exercise time, building up endurance.

A benefit of walking at a slower pace is that it authorizes a person to stroll for a longer duration before becoming tired, which assists to build up endurance.

In time, a person can slowly increase the intensity (speed up his or her walking), improving his or her level of fitness. Improvements in fitness occur by increasing the body’s use of oxygen (a.k.a., oxygen consumption).

Whether the intensity is high and duration is short, or the intensity is low and duration is long, relatively the same amount of oxygen is utilized and the same number of calories is expended.

One mode of exercise is no better than another – for intensity or duration. What really counts is to be consistent in any activity you select to do.

Mixing it up – some days going for intensity – shorter, faster walks; some days going for endurance – longer, slower walks – can keep you on your toes (pun intended).

It can also make your exercise routine more fascinating, fit into any schedule, and keep you and your buddy satisfied and happy.

The body adapts to lifting weights, so you won’t see results when you continue with the same routine.

After weeks or months of training, the same exercises that once exhausted you might seem nearly effortless.

To experience continued improvement in fitness, you need to challenge your body by making your workouts progressively harder in one way or another.

Although people change at different rates, it’s typically recommended that people make several alterations in their program every 4 to 8 weeks for continued results.

You don’t need to transform your entire workout, but modifying your routine slightly will help keep your muscles challenged.

Here are some basic training variables to take into consideration when you’re changing your workout, but only change one variable at a time

Frequency

This refers to the amount of times you work a muscle weekly; 2 to 3 times weekly is optimal. Muscles need rest between workouts, so leave at least 24 to 48 hours between training the same muscle.

Resistance

This refers to the weight used to perform the exercise, which might be in pounds or kilograms. the weight will affect the number of repetitions and the number of sets you’re able to do.

Beginners should use weights that allow them to do 12 to 15 repetitions and 1 to 2 sets of each activity.

Be sure to use trial and error to find the appropriate resistance level – decrease the weight if you can only lift it a few times; increase the weight if you can easily lift it sixteen times or more.

If/When you are upping the amount of resistance you use, do not increase it by more than 5% per week.

Repetitions

Additionally called “reps,” this term refers to one complete action of an exercise. the heavier the weight, the fewer the amount of repetitions you need to perform. Beginners should start with 1 to 2 sets of 12 to 15 repetitions.

The last repetition ought to be somewhat difficult to finish – again, change the weight you use when this number of reps is too easy or hard.

Training Sets

These are a pre-determined number of repetitions of a specific activity. Beginners start with 1 to 2 sets of each exercise and increase the amount of sets as they become stronger.

Rest and Recovery

This refers to the period of time between sets and between training sessions. As you increase resistance, you will need longer periods of rest, so your muscles can recover.

Rest for at least 30 seconds between sets and for 24 to 48 hours between training sessions for the same muscle group.

Training Method

As you become stronger, you might progress to more advanced variations of activities for each muscle group. Performing such exercises stresses the muscle(s) in slightly different ways.

For even more variety, attempt throwing some following suggestions into the mix

• Make sure to work a different combination of muscle groups each day – i.e., back and biceps one day; chest, shoulders, and triceps one day; and legs and abdominals one day.

• Do a total body workout 2 or 3 times a week.

• Change the order in which you perform exercises (although bigger muscles ought to be trained first).

• Increase (or decrease) the number of activities for each muscle group.

• Make certain to vary the kind of exercises you do – i.e., progress to more advanced activities; use free weights; and/or vary the machines you use.

Make sure to keep in mind that when you increase resistance, you need to decrease repetitions and increase recovery time between exercises.

If you add more sets, you will need to decrease the amount of repetitions.

It might help to work with a Certified Fitness Trainer to develop a timetable you can work with over a period of months, tailored to your needs, abilities, and fitness goals.

ACTIVITY*    Calories expended in 30 minutes  Male (175 lbs)    Calories expended in 30 minutes  Female (135 lbs)

Biking 12-13.9 mph (moderate effort)    334   258

Circuit Training     334   258

Stretching, hatha yoga    167   129

Dancing – general    188   145

Dancing – ballet, modern    251   193

House Cleaning – vigorous (mop, wash car)     188   145

House Cleaning – light (dusting, vacuuming)    104   81

Playing w/ kids moderate – walk/run    167   129

Gardening    209   161

Mowing lawn – Hand mower    251   193

Running – 6 mph    418   322

Jogging    292   225

Basketball – Game    334   258

Children’s Games    209   161

Football    334   258

Frisbee    125   97

Horseback Riding    167   129

Skating    292   225

Soccer    292   225

Softball/Baseball    209   161

Tennis    292   225

Hiking    251   193

Walking – 4 mph, level surface    167   129

Walking – leisure    146   113

Canoeing/Rowing – moderate    292   225

Kayaking    209   161

Swimming laps freestyle – moderate    334   258

* Data from ACSM Resource Manual for Guidelines for Exercise Testing and Prescription Third Edition