Archive

Category Archives for "Cardio/ Aerobic Exercise"
13

3 Biggest Treadmill and Stairclimber Mistakes [video]

Alexandra on treadmill wrong

Alexandra gets Lost in Translation

Do you hop on the stairclimber or treadmill to get a good workout for your wrist, neck, or spine? Do  you have a goal to put all the load into your joints as you lean either too far forward or too far back? Didn’t think so!

Yet that is what we see from treadmillers and stairsteppers of all ages – not just baby boomers. Ouch and WTH?! (“What the Heck” – we don’t cuss ‘round these parts much).

At any given moment we can go into the cardio equipment area of a gym and see people working super hard. Yet their form denies them cardio benefits while stressing joints. Don’t let this be you! (If you do want a good workout on a treadmill, read our post “Treadmill Walking Workout.”)

What are the 3 biggest mistakes exercisers make on the treadmill & stairclimber? Don't let… Click To Tweet

Three major treadmill and stairclimber no-nos we see involve:

  1. heavy wrist bend
  2. elbow lock that leads to neck tension
  3. posture that is either hunched forward or inclined back.

Take a look at our priceless video demo.

Then check your form next time you hit the climber, treadmill, and even the elliptical machine. Go for natural arm swing, not death grip on the machine. If you can let go of the side or front bars and stay vertical you are probably doing it right! If your hair looks good when you are done, you are probably doing it light! Ahh ahha.

Dear Climber-Stepper buddies: Are you a wrist leaner? Horse reins grabber? What’s your best piece of advice for cardio exercisers? Besides reading our posts, of course. 

ACTION: Want to join our Beta test group for the soon-to-be-released “Ultimate Abs Workout Collection for Women Over 50” (23 videos, 15 modules, popular abs questions addressed).  If interested to get program details  complete the form below. No commitment, but Beta testers get a 50% discount so we’re taking only 50 people. As of today, 47 are signed up, leaving 3 spots, but we suspect some of the 47 will decide not to take part. That leaves room for YOU!

Graphic for Ultimate Abs

Yes, I'm curious about the "Ultimate Abs Workout Collection for Women Over 50." I understand there's no commitment now; that I'm simply expressing interest to be invited into the test group that gets the whole program for $19 once it's released.

Kymberly Williams-Evans, MA and Alexandra Williams, MA

3

Covell’s Clydesdales: A hidden gem in Central California on Highway 1

Want to know about a hidden gem in Central California that is walking distance from downtown Cambria? You are probably already thinking “yes,” and once you read about it and see the pictures, you’ll be grabbing your phone to make a reservation at Covell’s Clydesdales. And yes, you can combine it with a trip to Hearst Castle, as they are both part of the Highway 1 Discovery Route.

Covell's Clydesdales rolling hillsWhen the tourism bureau booked the tour for us, we weren’t quite sure if it was a place where you ride the horses, ride a wagon behind the horses, pet them in a stable, or view them behind a fence. Turns out it’s none of these – it’s something way better.

two Clydesdale horses from Covell'sWe got a personal tour from Ralph, the owner of the approximately 2,000 acre ranch that stretches from the ocean to the mountains, and has over 80 (if I am remembering correctly) Clydesdales who roam the property. They aren’t exactly wild, nor are they tame – they are beautiful creatures with names who will happily come up to you (while you stay safely in the vehicle), let you pet them, sniff the vehicle hoping for hay, then wander off to roll in the grass or scratch their chests on a fence post.

Just a few bits of info about Covell’s:

pine conesIt’s one of five California locales for native Monterey pines and probably the healthiest, due to the care the owners took back in the 1800s.

The house Ralph lives in was built in 1860. When you take the tour, you’ll get a full history of the house, the horses, the property, the personalities of the various owners, stewards and visitors, and the legacy he is continuing forward. Along with the history, you’ll get quite a few entertaining anecdotes too, as Ralph is quite the raconteur.

Trees and hills at Covell's in CambriaExperts told Ralph he could take a portion of his ranch, turn it into 46 buildable parcels of land, and make a fortune. Something along the lines of $30 million. His reaction? He turned it into a nature conservation easement to protect it for future generations. The views will make you cry, they are so astounding, from pine forests to rolling pastures (and “rolling” really is the correct word). I swear you can almost see all the way to San Simeon.

Boy in Oak Tree, Covell'sWhen I went to Hearst Castle, I kept wishing I could walk instead of taking the tour bus, as the views were begging for me to photograph them. Even with a fast shutter speed, I was still frustrated, as the glare from the bus windows was a problem. But as soon as we got out on our first hillside stop at Covell’s, I got my wish. But better. I could have fit my whole family for a portrait onto one of the branches of the oak tree that my son climbed. I could zoom out for ocean and mountain landscapes, or zoom in for pine cone close-ups, and take my time.

Clydesdales horses at Covell's in Cambria

close-up of Clydesdale horseHorses!!!! These are champion Clydesdales, and it is obvious as soon as you see them. The horses know the sound of Ralph’s truck and come up to it when he arrives. Roll your windows down and keep your camera ready, as they will stick their heads in to check you out. I know nothing about horses, but for pure aesthetics and wonderment, these are the best (my favorite was Debutante, due to her freckles). And once Ralph tells you their stories you’ll be even more impressed. I took a quick 3-minute video that you’ll want to see (follow me on Periscope while you’re at it)

water barrel for horses at Covell's in Cambria

tree framing a hillFor various reasons, Covell’s Clydesdales isn’t easy to find on social media (and the website is temporarily down), but that just makes it easier for YOU to have it to yourself, because we know the secret to making a booking. You can call Ralph directly at (805) 927-3398 or follow the Highway 1 Discovery Route link. Once the website is back up, you can go to CovellsClydesdales.com too. Or email CovellsClydesdales@mac.com. A bit more work than a few computer clicks, yet that won’t deter you travel and nature lovers, right?

by Alexandra Williams, MA

Our visit to Covell’s Clydesdales was supported by California Highway 1 Discovery Route. We did a four-day inter-generational tour of some of Highway 1’s most stunning and accessible coastal towns in Central California. Contact them for suggested itineraries and all the other travel info that will make your trip as fun as ours was.

Want more lovely pics from around California? How about exercise advice from professionals with over 70 years’ combined experience? Subscribe in the box over to the right. Boom – in your inbox twice a week.

15

Cellulite: How Do I Reduce It?

Special Diet and Exercise for Special Fat?

Dear K and A: Can cellulite be tackled with specific exercises? Gaby

What can I eat and what exercises can I do to reduce the appearance of cellulite? Cristina

Celebrities, Cellulite, Fat

The stars align

What Exactly is Cellulite? Why Don’t We Just Call it “Excess Fat?”

Alexandra: Ladies, your questions are so similar that they are now joined together in cellulite love. Let’s first give some definitions, yes? Cellulite originates in the subcutaneous fat beneath the dermis and epidermis (a “dermi” way of saying “skin”). It’s caused by small protrusions of fat into the dermis. Quiz later, so stay with me. And cellulite can be found on slender women; it’s just that weight gain exacerbates the condition.

So…the answer about specific exercise is “No” and “Yes.” Any eating and exercise regimen that includes a healthy diet (with fewer calories going in than being put out, since cellulite indicates a need to reduce some fat), plus cardio (aerobic movement) and resistance training will help you lose weight, which will reduce the visible “dimpling.” But (I didn’t say “butt” or you’d be reminded of the cellulite) since the fat where cellulite comes from is sitting on top of muscle, you can do specific resistance training for the tush (see, I didn’t say “butt” again), hips and thighs. Why? ‘Cause whimpery, weak, mushy muscles show the cellulite a lot more, whereas tight and toned muscles help smooth out that uneven look! Hello squats, lunges, and lower body workouts!  (Go to our post, Wrong and Right Way to Do a Squat to know how to execute squat excellence!)

cellulite, butt dimples, leg fat

Cellulite – Wear it Anywhere

What Bad Habit Worsens Cellulite?

Kymberly: Gaby and Cristina, if you tell me that you are “Smokin’ hot babes, but not smokers,” then good on ya’ because cigarette smoking will weaken the formation of collagen, which may allow for easier protrusion of fat into the dermis. Yup indeedy, smoking can worsen the appearance of cellulite. If you do smoke, then STOP IT!

What Works to Get Rid of Cellulite? What Doesn’t?

Alexandra: In case you have a wistful little voice in your head that asks, “can’t I just apply a cream or something?” the answer is 99% “No.” Surgery, injections, massage, creams/ointments, suction, heat application and herbals have NOT been found to have an effect on your cellulite. Both “shock wave” and laser therapy have shown some results in the improvement of the appearance of cellulite, but the study samples were small and so recent that more research is needed. I just mention it here so that you can kind of keep an eye out for further research on these two possible therapies. While you’re waiting, exercise more, eat less. That’s the bottom line on your bottom line!

Why Don’t Men Get Cellulite as Much as Women?

Cellulite is a normal condition, not disease that needs to be “cured,” says health expert Carol… Click To Tweet

Kymberly: Before I pontificate, let me contradict my sis. You can and may simply apply cream if you want. It just won’t work. Save your money for workout clothes. We have some baddish, badass news (unless you’re a man): cellulite is offered exclusively to women. Darn it! Right in the subcutaneous fat, where the fat protrusions occur, men are structured differently than women. Not only that, but men’s skin is thicker, and we aren’t speaking metaphorically; we mean literally– their skin is thicker in the thighs and butt. Women carry five times more fat cells in the thighs, hips, buttocks than in other sites of the body. Physiological rip-off, we’d say!

So get busy racking up cardio time, do those lower body exercises (check out our post for 5 more reasons to join a Group Strength Class), and eat fuel, not chubby grub. Or wear long pants the rest of your life and curse your ancestors for the genes you inherited. We prefer Action Plan A. Action Plan B could cut into your other inheritance.

Readers: If you have cellulite, have you remembered to text your parents to thank them for the genetic predisposition? Start pressing those tiny buttons!

ACTION: Comment below if you have tried strength training and seen it make a difference — with your strength and fat stores. Please tweet or share if you know someone who could benefit from this info.

Photo credits: Creative Commons

Kymberly Williams-Evans, MA and Alexandra Williams, MA

13

To Burn Fat, Do I Go Faster or Slower?

Total Wave Fitness

Go Faster! Go Slower! Oh, Just Go!

Burn a (Relative) Myth to Burn More (Absolute) Calories

Dear Kymberly and Alexandra: What is the appropriate intensity or heart rate for a 56 year old woman who wants to burn fat?  A while ago, I won a free membership to a gym and was surprised when my personal trainer informed me that I needed to slow down on the treadmill.  I always thought that walking faster would be better for losing weight.  Diane, Santa Maria, CA

Alexandra: The appropriate heart rate for a 56 year old woman is to have one! Yup, now that you’re officially in the “second half,” how much does it matter if your heart is beating like a rabbit? Mine goes shooting sky high when I see actor Clive Owen, and you don’t see me slowing down as I stalk him in Hollywood!

Kymberly: How shall I put this diplomatically and professionally?? Umm, get a new trainer. This one fell for a long time myth and does not understand the diff between burning calories to lose fat and using fat vs carbos as the energy source for activity. Do you hear me tearing out my low fat hair? Read our post on how you don’t have to burn fat in order to be low fat: Best Workouts to Burn Fat for Women Over 50.

To reduce fat, you must get to caloric deficit whether those calories are fueled by stored fat… Click To Tweet

Alexandra: Ah, I thought that sound was you burning some fat. On the stove. In a frying pan. With an empty bacon wrapper on the counter. When you’re done setting off the smoke alarms, Kymberly, please tell Diane the difference between burning fat calories and using energetic fat!

Kymberly on human powered treadmill

Don’t Dread this Treadmill

Calories In vs Calories Out Still Counts

Kymberly: Alexandra is jealous of my cooking abilities and my superior fitness knowledge. So sad, so obvious.  Here’s the deal. To reduce body fat you need to:

  • Burn more calories than you take in. You can do that by working out longer (but who the heck has time? You are too busy finding a qualified trainer and walking faster. Believe me);
  • Or you can work out more intensely;
  • Or you can do both. The key is to use up calories faster than a Hummer uses gas. Or faster than Alexandra runs when the near naked scene with Clive Owen in the James Bond movie comes on screen. Whether those calories you burn up are fueled by stored fat or stored carbohydrates, the bottom line is to get to caloric deficit.
Alexandra on cardio equipment

Forget Speed; Go with Style!

Alexandra: As a true professional (“professional what?” you may ask) I want to add this little caveat. Do you take any meds that would cause your (shall we call him or her “former”?) trainer to worry about your heart rate? If so, you had better talk to a real doctor instead of we two fitness weenies about your walking pace. Otherwise, here is the deal. If you walk faster, you lose weight faster. How soon is your next high school reunion? If it’s really soon, you had better walk so fast that it comes to resemble a heavy, panting trot. And will someone please let Kymberly know that my close personal friend Clive was not in a James Bond movie.

Caloric Deficit is Key: “Fat Burning Zone” is Myth

Kymberly: Hey running rabbit sis, slow down! But Diane – speed up your heart rate. Last time Alexandra panted as hard as her advice suggests, Clive Owen was…..  Oh never mind. As I was saying, get to caloric deficit. The trap your trainer got caught in is that low intensity activity relies on stored body fat to fuel the casual stroll. High intensity activity uses mostly carbohydrates as fuel, also known as “energy,” also known as “calories.” And while low intensity exercise might use a higher relative percentage of fat instead of carbos, you need not care about relative percentages in this case. You care about total, absolute number of burned cals.  To lose one pound of weight you must burn 3,500 more calories than you take in, ie, caloric deficit.  Therefore, do what it takes to burn as many calories as you can, need, or want. You can either go longer, go with more intensity, or go more often if you have a weight loss goal.

Alexandra: Can you really walk your way to a more fit you? Click that <—— link and read our post on how to pace yourself depending whether you are walking to be healthy, avoid weight gain, or lose weight.  Can Walking Really Get You to Your Fit Destination?  Also take a look at this great guest post from Jody Goldenfield: Managing Your Weight As You Age .  She’s one of the most fit 50+ women we know and is over at  Truth2BeingFit.com.

Action: Tweet, comment, and share our post on Facebook if you think others might benefit from this fat burning info as well.

Kymberly Williams-Evans, MA and Alexandra Williams, MA

 

12

How Do I Lose Weight But Not Bulk Up?

No Hulk! No Bulk!

Dear Fun and Fit: K and A–I want to lose weight, not bulk up and build muscle. I’ve recently joined a gym and started doing 40 minutes on the elliptical and walking five miles on the treadmill each day. Should I still do this daily elliptical routine to lose weight or just stick with the walking so I don’t bulk up and get too muscular? Thanks so much! Chelsey, Effingham, Illinois

Kymberly: Good news walking wonder woman. Not only can you tread the light fantastic, but also you can work the elliptical until you shrink so much you have to run around in the shower to get wet. Unless you are actually lifting the elliptical machine above your head until muscular fatigue sets in (probably around one repetition), you are in cardio land, not weight or strength training land.

How Do You Know if an Activity is “Cardio” or “Aerobic?”

An “aerobic” or “cardio” activity is defined as being:

  • systemic (using many muscles in the body, mostly the major ones in the lower body)
  • with elevated heart rate
  • at a pace you can sustain 20 minutes (even if you go longer or shorter, you COULD sustain it at least 20 minutes)
  • always able to breathe comfortably at a rate of 60-85% of your heart rate maximum
  • low resistance and many many many repetitions.

While aerobic exercise will strengthen your heart, it will not really affect muscle mass.  In short, work out bulk-free with both the treadmill and elliptical as neither will build much more than the heart muscle.

Bodybuilding vs Strength Training: Build or Bust a Myth?Kymberly and Coco using TRX

Alexandra: There is a myth, that’s a mystery to me and misses the point about weight loss. That myth is that weight training will make you all bulked up like the Hulk. That is called bodybuilding. If you want to lose weight, you will have to add weight training to your regimen (see how it’s called “weight training?” That is because you are training your weight to bend to your will). With cardio, if you hustle your bustle (19th-century version of Spanx®), you can burn 10-12 kcals a minute; with weight training it’s only 8-10 kcals per minute. But, da da da da (those are trumpets), due to a magical thing called the metabolic spike (not a volleyball term), you will continue to burn kcals for about an hour after you finish working out and are sitting on your Chelsey Tushy. So in the end, due to the wonders of higher math, you will actually have burned more kcals with the weight training added in.

While aerobic exercise will strengthen your heart, it will not really affect muscle mass. Click To Tweet

Kymberly: If it reassures you even more, unless “Chelsey” is a fake name for “Carl” or “Charles” or “Manly Man,” as a female you do not have enough testosterone to accidentally bulk up. No sireee, I mean no misseee, you will not wake up one morning suddenly sproing boing, pop pop muscle-bound beyond belief and desire. Creating muscle definition is a process that takes time and deliberate weight training effort, so if you see yourself getting more muscular than you want, I’m pretty sure you’d notice and make changes to your program.

Alexandra: Because we like you so much, you get the bonus info that we haven’t told anyone (except in these other posts which we encourage you and everyone to read, then blab about):

Glam girls have curves5 Reasons to Attend a Strength Class

Do You Have to Work Harder and Faster as You Age Just to Stay the Same?

Weights or Cardio: Who’s on First?

By adding weight training, you will change your metabolism and be burning kcals at a higher rate all day and night. Even on vacation and during high fatty-intake sports matches and dates where you eat a lot because someone else is paying (oops, gave away my college financial solvency plan), you will be a little kcal-burning heater.

Dear hulkers and bulkers: What kind of weight training have you added to your exercise regimen? Did you even know there was a She-Hulk?

ACTION: Want guidance on exactly what to do to lose weight, get strong, boost your metabolism, and counteract the effects of menopause? Consider our TransformAging webinar summit package wherein leading experts offer practical strategies and up to date tips. Click to find out more and to be more (or less!)

Kymberly Williams-Evans, MA and Alexandra Williams, MA

9

Which is the “Best” Cardio Workout: Walking? Running? Machines?

Kymberly's walking feetWhich is a better cardio workout: stationary bike, treadmill, elliptical, rowing machine?  Tina, Lubbock, Texas

I heard walking is much better for you than running, especially for women over 50.  Is that true?  If so, why? Noel, St Joseph, MO

Walk, or Run to the Best Cardio Exercise

Kymberly: Dear aerobic ladies:  Since the same answer applies to both your questions, we are tackling them together. (Kind of like what guys said to us in our early dating lives, pre-hubbies. That “twin thing” again.)   The bottom line is that the “best” activity is the one you will actually do. Log time and intensity. Which activity do you find most comfortable on your body? Which one will you stick with the longest? Which one keeps you injury free? The goal is to go as long as you can, as hard as you can, as often as you can. What do you actually LIKE doing? Yes, it’s that simple and accessible!

Nashville bowling- Alexandra

Bowling is great cardio – as long as you jump for joy when you don’t bowl a gutter ball

We could give you heart rate formulas and a discussion about involved joints and high impact versus medium or low impact, but why get caught up in all that? “Log time; be happy” is the best advice we can give you for cardio. Your body will tell you what you prefer doing. If not, Alexandra will.

Alexandra: First of all, no-one ever tackled me. It was more like throwing themselves at my feet. Or running away – I can’t remember which. But it involved some sort of aerobic workout. Which is my point entirely – you need some sort of cardio exercise. The exact “right” one kind of depends on you. Tina, which machine do you like better? Noel, do you prefer running or walking?

You have to do the one that you will actually do! What? That sounds like a skanky date proposal!

Which is Better: 6 of One or Half Dozen of the Other?

Alexandra:”Log time,” by the way, means writing down the amount of time you are doing your chosen activity. You don’t get to count the time spent “standing in the shade” or “checking my phone messages,” which is what Kymberly always does when we walk together on a gentle, uphill slope! Me personally, I hate to run. I want to exercise, not sweat! Walking is my favorite non-work-related exercise because it allows me ample time to play with my iPod (which I still don’t quite understand), with time left over for calling my teenager for iPod advice. I can’t make those kinds of calls if I’m running!

The best cardio workout is the one you will actually do. Click To Tweet
Climbing the road

Who’s the best at getting down cardio hills?

Kymberly: Excuse me, but “gentle, uphill slope” my Cinnabuns!  Alexandra took me on a forced death march up a cliff with no end, under the raging sun, dangling the water bottle from her “busting my butt” hand. What I would have given for a nice, programmable, non-taunting piece of cardio equipment at that moment. So the new and best cardio activity for me now is to work my way downhill. Like what’s-her-twinnie, I am not a runner. The knees do not take well to all that pounding. The last time I did a running program was from my house to Alexandra’s back in the day when we were ahem, …younger. She lived a mile from me then and made pancakes for brekkie if I showed up on time. Then she would drive me home. So you can see where a running program really was not the best workout for me. The pancakes were the best though!

Again the “best” cardio workout is the one or ones you will actually engage in. Even “better” is to change up the activity.  If you always power walk, try a stair climber now and then. If you always run on a treadmill, get outdoors and walk.  Check out this article that proves Alexandra and I are geniuses with great advice when we tell you to do Interval Training and enjoy the process.

bicycling - AlexandraOther “Bests”:  Click, read, comment, be the best!

Which are the best foods to eat before a workout?

What is the best way to train your triceps?

What are the best ways to burn fat if you are a woman over 50?

ACTION: And finally, what’s the best way to get us to come to you twice a week with solutions to your active aging issues? SUBSCRIBE to our blog, of course. Simply enter your email in one of the handy dandy boxes. 


GO HERE TO CHECK OUT AN ARTICLE courtesy of ACE Fitness. They were kind enough to totally back up everything we are advising.    http://bit.ly/BESTcardioworkout
What is your favorite cardio activity?  What do you find “best” (besides our blog, of course)?
Kymberly Williams-Evans, MA and Alexandra Williams, MA

7

The Perfect Getaway: The Oaks Spa in Ojai

Do you ever have the desire to go to a place where you can do nothing at all except relax, or perhaps do something active and enjoyable all day long? If you’re in California (or headed there), you may want to add The Oaks at Ojai to your plans.

Oaks at Ojai pool at sunset

We just spent a few nights there, and managed to relax and be active simultaneously. The Oaks at Ojai is a small, family-owned spa right in the middle of downtown Ojai. Does that mean it’s busy or noisy? Just the opposite, as Ojai is a mellow town of only 8,000 people. Our totally unscientific guess is that 5,000 of them are artists, and the other 3,000 are hikers and bicyclists.

Headed to The Oaks at Ojai? We may join you for a walk, swim, bike ride, massage, meal or retail therapy. @OaksSpa Click To Tweet

In just two days, we did the following:

Skin Authority Fit & Firm Treatments (Fit & Firm for Fun & Fit – perfect)
Bike Riding on a path that leads all the way to the ocean at Ventura

A sunset meditation on Mount MeditationMount Meditation, Ojai
Fitness classes (ever tried Glow in the Dark Qi Gong?)
Had 3 meals a day prepared to our specific diet
Walked downtown
Played Bingo (though we didn’t win the muffins, dang it)
Made new friends
Visited Bart’s Bookstore (which leaves books outdoors at night – you pay on the honor system)
Bart's Books in Ojai
Shopping
Lost a little weight
Relaxed
Hiked the Valley View Preserve (with absolutely stunning panoramic views)Ojai Valley midday

We even met a woman who was leaving after a 3-week stay. She said she wanted a place to recuperate and make new friends after going through knee surgery and rehab. Once she got there, she didn’t want to leave. So she didn’t.

We didn’t want to leave either, but it was time to go to L.A. to celebrate our mom’s 86th birthday. The drive to L.A. is just over an hour. From where we live in Santa Barbara it’s only a 45 minute drive, so we’ll be back. Heck, I need to put my brand new bike lock to use, though I never actually locked my bike while we were there. I just parked it in the private patio garden at our bungalow.Oaks at Ojai bedroom in bungalow


Let us know when you’re headed to The Oaks at Ojai. We’ll try to come down and join you for a walk or swim or bike ride or massage or meal or retail therapy. Bike riding at Oaks at Ojai

Alexandra Williams, MA

Subscribe to our twice-weekly boomer-oriented blog posts right over right there on the right——->

We were not paid to write this post. We were invited guests of the Oaks at Ojai for 2 nights, and boy did we appreciate their hospitality. So much so that I even taught the guests the “Thriller” dance (insert wolf howl right here).

5

A 10K Walk is as Far as a 10K Run

What if you could participate in a running race by not running and not racing? Could such a thing be possible?

badge for Lexus LaceUp 10KWhen you hear about 5K, 10K and marathon races, you immediately think it’s a running race, right (especially as the words “running” and “race” are in the title)? And if you’re a Boomer woman who doesn’t actually enjoy running, you would probably then classify that race as “for someone else,” and move on to other things. But as I discovered a few years ago when I was invited to participate in a half marathon in San Francisco a few months after I’d had knee surgery, it IS possible to walk. As a matter of fact, lots of other participants will be walking too.

Lexus LaceUp Running Series Presented by Saucony

That half marathon was four years ago, and I still love walking, especially in scenic places. So when I was offered the chance to join the Lexus LaceUp Running Series in Palos Verdes, guess what I did? I ignored the “running” part of the title and signed up to walk the 10K. They have a 5K and half marathon too, but this time the 10K feels right for me.

It’s good to get out of your comfort zone and try something challenging, yet achievable. Click To Tweet

the 10K course for Lexus LaceUp RaceIt’s good to get out of your comfort zone once in awhile and try something that’s challenging, yet achievable. The distance isn’t challenging, but I have to stay under a 16 minute per mile time limit, so THAT is the challenge. I haven’t timed myself in years. But the race is in Palos Verdes, which is near where I grew up, so I’m looking forward to the outstanding scenery – beaches and cliffs and gorgeous homes, oh my.

Many of our posts share tips about the benefits of cardio movement on the brain, stress levels, weight gain, and disease prevention (Read the links for definitive proof that a walk can be as good as a run for many health goals). Yet we Boomer women are still NOT aging healthfully.

pic of running uphill in San Luis Obispo

If you accept the importance of moving, yet reject the unpleasantness of running (the only running I ever enjoyed was when I played soccer), try walking the 10K with me on November 14. Or go for the 5K. Bring a group of friends and chat as you go. You can even sign up for the December 06 event in Riverside and do two (okay, you can do one or the other). The cost is quite low, especially when you factor in the 30% discount if you use my code: FunandFit30.

If you DO happen to enjoy running, you can still get the 30% discount, plus the pleasure of passing me early on in the race. Whether you run or walk, you’ll enjoy a Sierra Nevada beer toast, local food-truck brunch, and music. And if you’re a serious runner, you’ll be glad to know you get chip timing, real time results, tech T-shirt, sticker, and a high quality finisher’s medal. This link has all the info.

See you at Pelican Cove Park on November 14!

I was not compensated for this post. I did receive free entry, which is the perfect motivation for me to get my walking shoes on and drive down to the Lexus LaceUp in Palos Verdes. Besides, two charities are receiving monies from the registration fees, so that’s extra motivation right there.

15

Stretch Before or After Walking, Running, Hiking, Fighting?

Dear K and A: Is it better to stretch before or after doing cardio exercise, such as a hike, walk, or run? We believe that the couple who hikes together, stays together. This morning on a lovely hike, we found ourselves debating the truth of exercise advice ONE of us learned long ago: to leave the deep stretching until after the heavy workout — as opposed to stretching before a hike or run, when muscles are cold and maybe a little cranky.  Thanks, from your fans, Gordon & Erika, Goleta, CA

Kymberly: The couple who debates together stays together … until one of them loses this bet. Yes, we’ve been around this walking block and see the dangers that lie ahead. But we persevere anyway to bring righteous truthiness and stretchiness to the active world. Once we answer, will one of you be cranky even though your muscles will no longer be?

And the winnah winnah winnah is …………….. ONE of you is correct. Ok, I’ll give. First, we assume you mean “static” or holding still when you say “deep stretching.” In that case, stretches are best held when muscles and the core body temperature are at their warmest. For static  stretching, that spells “post activity.” Your heart rate is up, you’re possibly sweating, your internal temp is toasty  – good time to ask the muscles to ex–teeeeeend. Is ONE of you hot under the collar now?

In warm-up, do the type of movements you'll be doing in your workout, but at a lower intensity… Click To Tweet

Statically Stretch Post-Exercise

Kymbelrly doing tree splits at Ranchi o la Puerta

Don’t split up over stretching disaTREEments. Do the splits instead.

Alexandra: We covered some of this (including a lovely picture) in our post Stretch it or be Wretched. But the full truth and nothing but the truth is essentially whatever Fun and Fit say it is, for the simple reason that we sprinkle a light dusting of truth over nothing everything we do, so we’ll give you even more info. While doing your post-exercise stretches, please hold and argue, yell and scream politely discuss your differences of opinion for at least 15-30 seconds so that you can get improved active range of motion, rather than a quick 5-second dish-throwing tirade discourse about improved passive range of motion. Keep in mind the goals of stretching: 1) to maintain or improve range of motion (flexibility) and 2) to reduce the risk of injury and soreness.  You will reach these goals better with warm, happy muscles that have been contracting and extending throughout your aerobic workout and are now ready to solely lengthen.

What Movement Belongs in Pre-Exercise?

Kymberly: Let’s divide and conquer – umm, this is the segment that is not couple’s advice. To prepare to move, (i.e. hike, run, walk) you need to actually move. Yes, indeedy. A warm-up needs to literally heat up the body by mimicking the workout to come. That is, in your warm-up, do the type of movements you will be doing in the workout, but at a lower intensity and graduated pace. Rehearse the joint actions and movement patterns you are about to perform.

Bob walking up beach steps

A loooong stretch … of up

For example, if you are about to take a power or dog walk, the best warm-up is walking – not jogging, side stepping, or squatting. Start at a moderate pace, ideally and initially on flat terrain. About 3-5 minutes later, pick up the pace and stride intensity. Holding still and stretching statically would be the opposite of this.

Dynamically Stretch in Warm-Up

Guess what? As you warm up, you are actually building in the necessary stretches — dynamic (moving) ones. By definition, if I am contracting my quadriceps, my hamstrings are simultaneously lengthening. As I swing my heel forward to take a step, my shin contracts. Its antagonist, or pair, the calf muscle has to extend. So you really are stretching pre-workout, but in a dynamic way that meets the warm-up goals.

Static Stretching Before Exercise Neither Reduces Soreness nor Minimizes Injury

Kymberly: The muscles are most helpful when warm, pliable, and extensible. Also, all the latest research concludes that static stretching before exercising offers no injury prevention protection. Nor does pre-activity stretching help minimize muscle soreness. ARE YOU LISTENING PEOPLE AND COACHES?!  ALERT ALERT –EXIT THE 80’s DOOR AT THE END.


Action: Stretch your horizons and knowledge about what and how to exercise by subscribing to our blog. Enter your email in any of the handy dandy boxes around and about our site.  We come to you with active aging advice twice a week, FUh -REee!


Alexandra: This post took us 15-30 hours to write in a non-passive way because that’s how long it took for us to conclude that no stupid, **&^*^%$ reputable research exists about “cranky” muscles. As a sop, though, here is a nice, compassionate saying regarding cranky, angry people.

Kymberly: So who won the bet, G or E?

Dear Readers and Crankyfoos: What is your favorite stretch after a long hike? What do you argue about during your strolls? Remember to subscribe if you have not already.
Photo credits:
Photobucket.com

Kymberly Williams-Evans, MA and Alexandra Williams, MA

14

How Can I Speed Up My Metabolism?

 

What can I do to crank up my metabolism?
Donna, San Diego

Kymberly on a bike
Well, Donna not only are we going to tell you exactly what to do and how, but also stick around to discover one mistake exercisers make when trying to boost their metabolism. You are also going to learn which foods help you be a calorie burning heater even when you are not active. But first a word from our dictionary:

Basal metabolism:  The minimal energy expended to maintain respiration, circulation, peristalsis, muscle tonus, body temperature, glandular activity, and the other vegetative functions of the body.

zzzzzzz snork. What did that just say? In Fun and Fit translated style, that says, “If you want to burn kcals at a faster rate (helps with weight loss and maintenance), speed up your at-rest baseline usage of energy.”

Get Hip with HIIT

 Eleven variables affect your metabolic rate. According to the Oct. 2012 issue of ACE Certified News, “exercise is easily the most adjustable variable (of these 11) in total daily energy expenditure.” Current research indicates that High Intensity Interval Training (HIIT) is the most effective method for raising your metabolic rate and losing weight, so we’ll be super thoughtful and define it. Essentially, it means alternating your workout into two speeds – very intense, and rest. The intervals can vary, such as 60 seconds work/ 60 seconds rest, or the very popular Tabata style: 20 seconds work/ 10 seconds rest, which our colleague Tamara Grand explains in this Tabata Training post.

It’s Burpee Time!

High Intensity vs. High Impact

By the way, standard bodybuilding won’t work for your goals, as it doesn’t burn enough calories or have the required after-effects. What DOES work is sprinting, biking, boot-camp moves such as burpees, stair-climbing, weight-lifting, and many other moves where you can push yourself to a 9 or 10 level of intensity on a 1-10 scale. High intensity doesn’t have to be high impact, which is a mistake many exercisers make when choosing moves. In case you’re not into “jumpy” high impact moves, do low impact, high intensity moves instead, such as spiderman push-ups. They are very low impact, yet as you’ll see if you try a few, they are definitely high intensity.

Cardio + Weight Training = Faster Metabolism

We were once asked about “amping up my old ass metabolism”  by a reader, so you might like to read what we told her (hint: we didn’t call her “old”). In addition to HIIT, you definitely want a weight training component. Our post about the caloric benefits from the metabolic spike explains the advantages of combining cardio and weight training, but in case you’re too exhausted to click the link, it essentially says that “with cardio, you can burn 10-12 kcals a minute; with weight training it’s only 8-10 kcals per minute. But due to a magical thing called the metabolic spike (not a volleyball term), you will continue to burn kcals efficiently for about an hour after you finish working out, even if you’re sitting on your old ass donkey doing nothing.

push-up resistance trainingEat for a Speedier Metabolism

The term “metabolism” specifically refers to the breakdown of food and its subsequent transformation into energy your body needs. The best way to make sure you are breaking down and using the kcals/ energy from your food is to do two things: 1) eat food that’s a good balance of protein, complex carbs and healthy fats; and 2) eat at regular intervals. An abrupt calorie-reduction or starvation diet can severely reduce (i.e., slow down) your basal metabolic rate (BMR) by up to 30%, and a restrictive, low-calorie diet can decrease it by as much as 20%.
Basically, we just said, “Don’t skip meals. Don’t eat crap.” You’re welcome for that memorable translation!

We hope we’ve answered your question. If we have, go do 10 spiderman push-ups! If we haven’t, go do 20!

Readers: What high intensity, low impact moves have you discovered that we can share with other readers, especially those with bad knees?

Have you subscribed to our twice-weekly posts yet? So easy. Just enter your email over there —->

Photo credits: via CreativeCommons.org: cycloctopus (crank);  beingwell20 (burpee),

Alexandra Williams, MA and Kymberly Williams-Evans, MA

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