Sunday, May 1, 2011

Who can we trust?


Years ago I took a Nutrition course at a local college. The teacher was a member of the Society to Prevent Quackery. We had long discussions about how individuals are taken in by those with no real substantiated research regarding whatever it is they are touting (and benefited financially from their claims), whether it be a product or service that was diet, fitness, medically related or otherwise.

It was a very interesting class and one that I wish others had taken. One of the facts that I found interesting was that the most highly educated, including physicians and nurses can be victims to quackery.  Often, bogus claims include qualified researched information mixed with claims that are unsubstantiated. I have a friend that is a PhD in Nutrition. Upon reading a book on “the diet of the week”, he admitted it was even hard for him to separate the facts from the fictions.

We all know that there are times when those that have made unsubstantiated claims have later been proven correct. That can make it enticing to follow someone that makes “passionate” claims about a product, test, diet or treatment.

I worked at a Health food store for a short time.  While there, I heard every type of claim, cure or treatment that you could imagine. It was actually scary to me. People would come in with all kinds of conditions from heart disease to MS to cancer.  One of the owners was the “so called” expert on the products. He would “advise” people on products to alleviate, prevent or treat these conditions.

The truth was, the “expert” was a cocaine addict that was in the beginnings of recovery.  I was never able to discern how that made him an “expert. Still people came to him as they would their physician.  Also, just about every product around claimed to give people energy. I had to conclude we are really very tired people because the “give you energy” business is huge!

You might expect that the elderly often fall victim to charlatans touting bogus treatments but we are all at risk. I have found fitness people to be particularly at risk.

I personal trained a Naturopathic physician that was practicing illegally in Texas.  I am not totally against alternative medicine but I question the qualifications of many that are in practice. This person was not only practicing illegally but treating people for conditions that he did not even fully understand. He once asked me what thrombosis was. Now I am no physician but I can easily tell you what it is, and he was treating people with life threatening conditions? He also treated people with minerals.  They can be very toxic in large doses. Another time he diagnosed a trainer I know with a “hemia” and suggested a coffee enema. What the heck is a hemia?

I asked a physician about it and he just laughed. I looked it up to no avail. I did find a plant (not a condition) with the word Hemia it. Here is a description:

Many of the treatments/tests that people are taken in by, they turn to when they have issues that have not been cured by traditional medicine. Sometimes they don’t understand the underlying cause of things that are happening to them (ie: insomnia, memory issues, lack of energy, weight issues etc). These treatments/tests promise an answer or a cure.

Hair analysis has become popular and I have known a number of fitness enthusiasts that have taken the tests and been given treatments based on them. Here are two articles you might want to read about the efficacy of hair analysis as a diagnostic tool.


Recently, the research that created the much touted belief that autism was caused from a childhood vaccine, has been discounted.


Coral Calcium was “big” for awhile. It was used for a variety of conditions from MS to HIV. I have to wonder how much money was made on this supplement?


 It is interesting to see how the sellers of these products work their way around the NIH guidelines to still tout their products in a way that will lure people to buy.


I do blame the medical community for some of this. People need to be informed but also listened to. We need to be heard, we need answers and most of all we need their time.  Charlatans are much better at this than those in our current medical community. You feel understood. That is very alluring.

The medical community has also come under fire for pushing products, from pharmaceuticals to medical devices that increase their profits. It becomes difficult for the average person to know who to trust.




I guess the point I am trying to make is two-fold:

First, to recognize that there is a lot of false information out there and often it is presented by people that are seemingly “experts” but benefit financially from their opinions. Be careful! It is your body, your health at risk.

Second, we have to become educated consumers on health issues. It is worth our time to look at the substantiated research, get second opinions and do our best to get information from experts that we trust and have no financial gain from their opinions. Unfortunately, for all of us, that is not as easy as it sounds.

Sunday, April 24, 2011

Pilates 101


Pilates has become a popular form of exercise over the years. There have been a lot of claims made regarding this form of exercise. The program was created by Joseph Pilates in the 1920’s and was originally practiced by returning war veterans and dancers.
 
There have been many claims about The Pilates System, that it helps people lose weight, creates longer, leaner muscles, reduces back pain, improves balance, flexibility and muscle strength and more.

Over a year ago, I asked my Orthopedic Physician about some issues I have had with hip pain.  After a screening MRI that showed no hip damage, he asked if I had ever tried Pilates and suggested it might help.  Well, Pilates is expensive and I was out of work so although it sounded like a good idea, I never acted on it. I did continue to look for a class or program that I could afford to take.

Last week, Living Social had a special, offering 2 private classes and 2 group classes at a Pilates Studio not far from me. This was my chance, finally to take Pilates and to see if it would help.

I signed up and had my first class yesterday. I can’t really give a fair review right now but I can say I found the program interesting and different.  I was very tired during the day following the workout and my back was sore but not in a bad way. I thought my abs would be sore, but so far they are not sore. The last exercise we did was supposed to target the hamstrings. The instructor asked whether I felt my hamstrings firing. Since my hamstrings are so strong from years of running, I had to say no. She increased the difficulty. I felt it then!! My hamstrings and glutes are sore.

What I hope to accomplish is a stronger core including spinal stabilization and better postural mechanics. I sit at a computer for long hours. I had already started doing morning yoga to help counteract the effects of long hours sitting  and have also started rowing at the gym to help loosen the muscles shortened through flexion and strengthen those used in extension. It has helped.

I thought today, I would take a look at the studies that have been done on Pilates to see what I could expect from continued participation.  I went to Google Scholar and searched for studies that have been done since 2009 on the (clinical) benefits of Pilates.

Here is a summary of what I found. I think the last study I mention is “BIG”, maybe not for me at this age but for the over 65 crowd at risk of falling. Fall prevention saves lives. 

Study: The effects of a Pilates training program on arm–trunk posture and movement
Improvements were found in abdominal strength, core stabilization and upper spine posture during shoulder flexion movements.

Study: Comparison of Pilates and Pelvic Floor muscle training
No difference between the groups. Both showed improvement in pelvic muscle strength

Study: Review of studies on Pilates benefits on improvements on pain and disability for people with non specific lower back pain
Pilates was superior to minimal intervention. The quality and number of available studies was inadequate to make a definitive conclusion.

Study: Gait analysis on people with lower back pain
There was an improvement in weight discharge and gait in people with lower back pain after Pilates training.

Study: Pilates training and knee proprioception
Pilates had a positive effect on knee joint position sense
Conclusion: This may be useful in prevention of injury and re-injury

Study: Integrating Pilates into an Exercise Program for +65 yr old women to reduce falls
Pilates improved dynamic balance, reaction time and muscle strength in the elderly. The Pilates group showed a lower number of falls compared to the control group.

These studies and others have found many positive benefits to adding Pilates to an exercise regimen.  My next class is in a week. I will let you know how it goes. I am looking forward to it.

Sunday, April 3, 2011

Power Plate Class #5. The final of the series

I finally managed to schedule class #5 of the Power Plate series that I purchased. My work schedule has not allowed me to go to the Friday class and Jonathan has been busy on the weekends with all kinds of fun things, including his daughter’s first birthday party.

This Saturday I showed up for the 8am class.  There were two other people scheduled to show up. They didn’t, so it was a class of one! In some ways, I was disappointed. I was looking forward to meeting new people or at least seeing some familiar ones from my previous classes, but a one on one class is fun too.

This was the workout:
First Jonathan put the numbers 1-10 on the board. I was to do 10 sets.  At the end of 2 of the sets, I did a 200 meter run.  The sets were in descending order, starting with 10 reps, then 9, then 8, working down to 1 rep of the final set.


Each set included:

Box jump and squat on the Power Plate
TRX Straight Leg Sit up
Burpees on the Power Plate
TRX Ab Leg Raise
Lunges on the Power Plate with Overhead Weights.

It was a beautiful cool morning and Jonathan opened the studio to the outdoors. That made the workout, especially the run, very enjoyable.  I must admit the blonde thing kicked in and I got the workout routine out of order several times. I think it was to my advantage as I did more than planned on a few occasions.

This workout wasn’t too difficult and I was ready for more at the end. Had I done the box jumps properly, it may have been a bit more of a challenge. Since my knee is injured and had been hurting the night before, the jumps became steps. So it was really a step up and squat exercise. I threw in a little extra jump now and then just to keep my energy up.

Was I complaining about the class not being challenging enough? No way! I was happy that I have finally adjusted to the feel of the Power Plate. The most difficult part of the workout was the lunge with the overhead. Jonathan increased the weight each time as the reps decreased. On the last set, he had to help me lift the weights over head and he spotted me while I held them.

One thing about lunges, I “always” get sore.  I feel pretty good today with the exception of my hamstrings and inner thighs. I liked the concept of this workout and I think I will create my own descending 10 set routine at the gym, just to add some interest to my own workouts.

I think that is the best thing about taking classes with other trainers, you get new ideas/routines so things don’t get stale.

Being done with the class, I felt I needed a next new adventure. I signed up for Pilates classes starting with some one on one training.  I have always been a Yoga type and have avoided Pilates for a number of reasons, including the high cost of one on ones.  This class is at a studio I have been to before and the price was reasonable. I am really looking forward to it.


Friday, February 18, 2011

SHAKE UP NUMBER 4

Today was my 4th of the 5 class package I purchased of the Power Plate classes. Some time has passed since the last class. I always hate to feel like I am back at square one, so I hoped this time would be different.

It was. This time when we began with a bent over stretch, I noticed that I didn’t feel dizzy as I had in the earlier classes. In fact, this is the first time that I consciously could “see” the effects of the vibration. I think my brain has finally adjusted and can recognize the movement. The queasy feeling was gone too. I must be making progress!

As for the exercise itself, it is always challenging. Since we had a larger group today and Jonathan only has 3 machines, we did rotating circuits of Power Plate and TRX.  I still am shocked when something I think would be easy normally, becomes more difficult when there is a bit of “shaking” going on. Case in point, tricep dips.

This was how our circuit went:
Exercise for 1 minute, rest for 20 seconds then move to the next exercise.

Power Plate:
Squat with Bicep Curl

Tricep dips with legs elevated

Medicine Ball Squat with Overhead Reach and Heel raises

Runners step up (Step up with high knee 30 seconds each side)

TRX:
Reverse Bicep Curl

Reverse Tricep Press with Heel Raise

Squat with Reverse Bicep Curl

Reverse Lunge with High Knee

These circuits were repeated three times each.

I felt pretty good this time, but was it because I am getting stronger or was I just pacing myself better? The answer may be both.

When I mentioned, case in point, tricep dips, I can say it had nothing to do with pace. I have taken a muscle to failure before, but this was different. At the top of the movement, I was not only at failure. My tricep was fully contracted and it felt like stone, as if it had solidified into a sculptural artifact rather than an active part of my body.  Was Jonathan actually Medusa in disguise?




As for my pace, I did make some “little adjustments” after 2 sets. For the reverse bicep curls, I started out leaning backward at a fairly steep angle. Jonathan came over to check on me during set number 3 and I had to childishly admit that I knew I had adjusted my stance to closer to a 10 degree angle.  The guns were just not firing like they had early on. Still, I was proud to be there. The other two girls also doing my circuit left after round 2 (I am sure they had important commitments!).

I think the lesson in this is that perseverance has its merits. Sometimes as Fitness Guru Todd Durkin says in his book, “you don’t like it because you need to do it”. So I keep coming back and now as I start to “like” it, I realize why and I feel good about showing up.

Jonathan asked me at one point how I was feeling. I replied that I felt fine. Today wasn’t what I was worried about. We will see how I feel tomorrow!

Saturday, January 29, 2011

Race for the Cure and The Courtyard Animal Hospital Team

video
Today was the Susan G. Komen Race for the Cure in West Palm Beach. I missed it last year and had my questions as to whether I wanted to do it this year. I normally run it but with my torn meniscus, I would have to do the walk. That is a hard pill to swallow for me.


Jill and Marc, my former Pet sitter and Veterinarian put together a group every year. I decided it was time I quit using the running excuse. I committed to showing up.  I called my new, good looking (yes, that did provide extra motivation) Greek runner friend, Antonis and told him I was going to be there.

He is a coach and a marathoner and was at the race with his son and his team. He was going to do the Miami marathon the next day, so we talked about doing a run/walk together. I just knew I couldn't convince myself to walk the whole way. A run/walk was a suitable compromise. He was saving his energy for Miami. It sounded like a plan but it was questionable if we would find each other.

The event was crowded and I was late. Parking was a challenge and I ran to the bandstand to meet the Courtyard group. I managed to find them and amazingly bumped into Antonis as well.  We separated for a moment while I met the group and he found his son. We lost each other. I called him but with the crowd and his strong Greek accent, I was clueless as to what he said his location was.  I decided to walk with the Courtyard group instead. A better idea for my knee anyway.

It was a beautiful day, cool at first but then warming to a perfect temperature. The sun was shining and the water on the intracoastal had a golden glimmer.  I did walk....for awhile and enjoyed the camaraderie of friends.

The running spirit will probably never leave me. I love to run. Walking was just too... you know....slow.  So I ran. Not far, not long, but I ran and walked until my knee reminded me that walking was the best choice.

My knee hurt a bit but I didn't care. I loved it. The fresh air, the cause, the survivors, running and friends.  We met at Bradley's for a post race drink then walked around the Green Market before heading home. I never did meet up with my handsome Greek friend, but we talked on the phone after the race and I will be rooting for him and Jonathan,  my Power Plate coach, when they run in Miami tomorrow.

If you ever get the chance to do the Komen race in West Palm Beach, do it. It is always fun and hopefully if enough of us contribute, we will see a cure in our lifetime.

Tuesday, January 25, 2011

AM I REALLY FIT?

The amazing thing about the pursuit of staying fit is that just when you
‘think” you are “there”, you run into an exercise program or attend a class that brings your ego back to where it belongs.

Power Plate Class # 3 was last Saturday. It has been awhile since class #2. The holidays, Costa Rica and work has prevented me from attending the weekday class.  I called Jonathan and inquired about other options and learned I could come to the Saturday class.

I was excited to continue my personal commitment to taking the 5 classes I purchased. So excited that knowing I had an 8am class, I set my alarm for 6:45. Now I am not much of a morning person. I normally go to bed after midnight so I wasn’t pumped about the early wake up. About 1am I hit the sack.

When the alarm went off, man did I feel tired but I pulled myself out of bed and headed for the coffee maker. It was awfully quiet at the apartment. I guessed my neighbors were happily sleeping in.

As I turned toward the microwave to grab the coffee, it hit me. My microwave clock said it was 5:02 AM!!! What the heck was I doing up at this hour? Not much chance of going back to sleep, though I did consider it.  As I was grumping to myself about my stupid alarm clock (which not only wakes me up at the wrong time but buzzes at night) and the time, I thought back to my Costa Rica trip and how I enjoyed the 5:30 am wake ups there. It is all in the mind isn’t it?

I arrived about 25 minutes before class so I did some cardio to warm up. As always, the class is a combination of Power Plate and TRX exercise.

 Class started as with a nice little warm up on the Power Plate.  I felt a little dizzy and unbalanced. I guess it was like starting over.  During the first set of kettle bell swings I almost tipped over. This can be great for balance training (if you don’t fall off and hurt yourself!)

Here was our routine:

 We did 8 sets of each exercise, 20 seconds working and 10 second rest

Power Plate:
Squat to calf raise
Squat to Kettle Bell Swing 12 lb
Moving Plank-  Starting plank with elbows on the plate and moving to full plank (hands on the plate arms extended) and back to the start with elbows again on the plate.
Here is the starting position:


TRX:
Suspended Abs- I did a combination of Knee In and Pike crunch.


Squat Jumps
Suspended Abduction

Cool down stretches on the Power Plate.

Sounds pretty easy!  Well I can assure you, it wasn’t.  It was one of those workouts that keeps your heart going. At the end of the class I looked more like a swimmer than a weight lifter. I was soaked!

The question occurred to me the next morning, “am I really fit? . I was pretty sore. In fact by Sunday night I was sore all over. I was sore in places I had never felt before, especially my abdominals….all of them. I think I could feel every muscle fiber in my abs and I can now tell you what stance or movement uses which fiber.  I was “really” sore.

It is Tuesday now and I am still a little sore.  It is amazing to me. It didn’t seem “that” hard.
I like this workout. I think it is getting me in shape! I think I will continue to class #4. Maybe we can turn down the volume a bit and work on my balance. Yes, I think that is an excellent idea!