TRAVEL-FRIENDLY FITNESS TIPS

SUMMER TRAVEL

Don’t let your fitness fall off during your summer vacations. Pack a resistance band for a versatile workout you can complete anywhere.

Resistance bands, also called tubing, come in a variety of resistance tensions and are usually color-coded: yellow (light), red (medium) and green (heavy).

PERFORM YOUR ROUTINE

Follow these resistance exercise gems:

1. Stand on band and perform:

• Lateral or front raise (shoulders)
• Overhead press (shoulders)
• Biceps curl (arms)

2. Attach band to a door and perform:

• Pull down or row (back)
• Press or fly (chest)
• Trunk rotation (obliques)
• Triceps extension (arms)

3. Attach band to feet or ankles and perform:

• Leg abduction or adduction (hips & glutes)
• Hip flexion or extension (hips & glutes)

BAREFOOT RUNNING

History suggests that our ancestors ran safely and comfortably before the development of the modern running shoe in the 1970s. Before then, runners often wore moccasins or very thin running shoes that encouraged mid- or forefoot strike form, where the impact force falls on the ball of the foot (the widest part). Bulkier modern sneakers, however, induce heel strike form, where runners land on the heel of the foot. This change in foot strike completely changes impact force to the body and how the body moves, sometimes leading to injury.

Research theorizes that at least 30% of runners sustain injuries every year, many of which can be attributed to the common heel strike form. A heel strike causes severe impact directly to the heel, which transfers up through the ankle, leg, knee, hip and torso. In a mid-foot or forefoot strike, the impact is absorbed by the fat pads of the foot and spread across, diffusing the force of impact and limiting the amount of force sent up the body.

The right minimal footwear makes running with a mid-foot or forefoot strike drastically easier. A typical modern running shoe has a raised heel, little flex in the sole and is heavier than your foot. Minimalist footwear, on the other hand, allows the sole to flex and the foot to roll slightly, adding little weight and leaving the foot in a natural, level position.

Lightweight or barefoot-style shoes are becoming more common – but, regardless of your sneakers, remember these tips when transitioning your running form:

• Shift to barefoot running gradually
• Choose minimal shoes with a level, flexible sole
• Land gently on your mid-foot or ball of the foot
• Don’t run on the tips of your toes
• Be aware of ground objects when running barefoot
• Stretch your calves and Achilles tendon well
• Don’t continue with anything that causes pain

UV AND WATER SAFETY: SUMMER ESSENTIALS!

SUN (UV) EXPOSURE

Summer is about outdoor recreation, longer days in the sun, and water activities – but these joys also come with risks. Ultraviolet (UV) rays are radiation from the sun that can burn the eyes, hair and skin when not properly protected. Outdoor sports and recreation expose us to harmful UV rays and prolonged sun exposure can lead to skin cancer and eye damage. The good news? These harms can be avoided by practicing sun safety:

Avoid the sun: UV rays are strongest between 10 am and 4 pm. Seek shade or move indoors, and schedule outdoor events for morning or evening.

Use sunscreen with at least 30 SPF. Because glass and clouds don’t block UVA rays, use sunscreen in cars and indoors or close the curtains when near windows and wear sunscreen even when the sun is hidden.

• Wear a hat with a brim that shades your face, ears, eyes and nose.
• Sunglasses aren’t just a fashion accessory—they protect your eyes from the risk of cataracts.
• Avoid tanning, even in booths. They carry the same cancer risks as sun bathing.

WATER SAFETY

Drowning is the second leading cause of accidental death for people under age 24. Here are some scary facts about drowning:

• In 2008, there was an average of 10 drowning deaths daily.
• Drowning can occur in as little one inch of water and in just a few minutes.
• 19% of drowning deaths involving children occur in public pools with certified lifeguards present.2 Nonetheless, lack of supervision is the biggest factor when children under the age of 5 drown.
• As many as 77% of the victims were missing in less than 5 minutes.

Water safety is as important to boaters as it is to swimmers. More people die in boating accidents each year than in airplane and train accidents. 

Alcohol use is reported in 1/5 of boating fatalities and in up to 50% of teen and adult deaths associated with water recreation. Alcohol and water never mix! Some precautions you can take are:

• Learn to swim and know your limits.
• Use the buddy system and never swim alone. Always swim in safe and supervised areas. Be careful when diving.
• Learn CPR and teach your children. Post CPR directions in your home in a visible location.
• Never leave children unattended and don’t rely on safety rings or flotation devices, many of which are little more than toys.
• Keep pools gated and locked whenever an adult is not present. Make sure older children know pool rules.
• Have properly fitting lifesaving devices easily accessible and store pool toys when not in use.
• When boating, make sure the boat operator is experienced and competent. Wear a life jacket while on board.
• Tell people where you’re going and when you’ll return. Stay in touch via radio and know standard distress signals.

Put your child on the path to swimming. Visit the JCC of Staten Island Aquatics Department at  http://sijcc.org/sports_main.html#Aquatics or contact Claudia McLaughlin, Aquatics Director 718.475.5215 Cmclaughlin@sijcc.Com

BACK TO BASICS: BACK HEALTH FOR LIFE!

Are you inflexible? Have tight muscles? Do you ever experience back pain or want to avoid the discomfort you've seen others experience? Back pain affects 80% of Americans at some time in their lives. It comes in many forms, from chronic to acute and can occur in the lower back, middle back or upper back.

Back pain can range from a dull, constant ache to a sudden, sharp pain. It can come on suddenly—from an accident, a fall, or lifting something heavy—or it can develop slowly, perhaps as the result of age or lifestyle-related changes to the spine. A sedentary lifestyle also causes back pain because sitting compresses the spine, tightens the hips, and weakens the Gluteus Maximus. When your glutes are weak, your posture is pulled out of alignment.

Here are some strategies for avoiding or managing back pain:

EXERCISE: Although exercise is usually not advisable for acute back pain, proper exercise may help prevent injury and pain, alleviate chronic pain and perhaps prevent its return. Exercises that increase balance, strength and stability can decrease your risk of falling and injuring your back or breaking bones. Exercises like Yoga, Pilates, and Tai Chi can help strengthen weak muscles and can stretch tight muscles to relieve spinal compression.

NUTRITION: Eating a healthy diet also is important. Maintaining a healthy weight alleviates back strain and joint pressure. Additionally, a healthy diet provides Calcium and Vitamin D – nutrients that keep your bones strong. These nutrients help prevent Osteoporosis, which often is responsible for bone fractures and thin bone density. Calcium is found in green, leafy vegetables, some legumes, seeds and nuts, dairy products and fortified products like orange juice. Your body makes Vitamin D when you are in the sun, even when you wear sun block. Talk to your doctor about how much of these nutrients you need per day, and consider taking a nutritional supplement or a multivitamin, if necessary.

POSTURE: Practice good posture and support your back properly. Use good posture (or form) when exercising. Do not lift more weight than you can support with proper form. When lifting a heavy weight, don’t bend over the item or round your back. Instead, squat behind it, keep your back straight and lift with the strength of your legs and hips.

A "back problem" can refer to a wide range of possible conditions, from a simple back strain to something more pronounced such as a herniated disc or Spinal Stenosis. If you have back pain, seek medical care and follow your doctor’s advice. The advice in this article does not apply to acute back pain caused by trauma, nor does it apply to congenital or long-term chronic back pain. Fit, healthy people may avoid back pain by following the suggestions above.

July 2012 EXERCISE OF THE MONTH

UPRIGHT ROW W/ BARBELL: BEGINNER

Muscle Group: Total Body

HOW TO DO IT

1. Stand with feet shoulder width apart. Grasp bar at shoulder width or slightly wider, maintaining a neutral spine.

2. Draw bar up to the chest, flexing shoulders and bending elbows.

3. Return to starting position.

4. Perform 8 to 12 times for 2 to 3 sets.

BENEFITS: Hypertrophy of the anterior/medial deltoids and upper trapezius. Increases upright pulling strength.

DEADLIFT TO UPRIGHT ROW W/ DUMBBELLS: ADVANCED

Muscles Used: Deltoids, Trapezius, Biceps (pulling muscles)

HOW TO DO IT:

1. Stand tall with dumbbells hanging at thighs. Retract the scapulas and draw in navel toward spine while squeezing glutes.

2. Keeping arms straight, lower the dumbbells as deep as neutral (back straight) spine alignment allows. Keep good posture with head up with chest forward.

3. Perform upright row immediately by drawing dumbbells up to chest, flexing the shoulders and bending the elbows.

4. Repeat sequence3 8 to 12 times for 2 to 3 sets.

BENEFITS: This compound, total body exercise will strengthen the hamstrings and back, while upright rows strengthen shoulders, chest and triceps. The combination of deadlifts and upright rows strengthen upper body, core and leg muscles used in everyday activities.