Recently in Exercise Category

This article talked about a new program they have developed which allowed kids to get involved with the school and stay active for about 90 minutes after school.  The program involved children playing sports like soccer and basketball and even dance.  Two years later they compared how much the children weighed before and after.  They found that girls that were obese lost weight more than the boys that were obese.  I found this studies results quite obvious, but I decided to write on it because I'm surprised more schools don't require this or offer this.  I know many schools especially Middle School and High School have sports you can get involved with but these are optional and usually too late.  By this I mean a number of kids are already obese or overweight.  Do you know any schools that provide this opportunity or require kids to get the needed exercise in their life?  How much of a benefit do you think this would provide children or don't you think it would help much? What else do you think we could do as a society to put the obesity problem to a stop? 

How can it be that plus size women want to idealize themselves as perfect, when perfect is different to many people? Culturally as a nation we see "perfect" now a day's as being skinny, because you can be a beautiful plus size model, but still be overlooked by a skinner version. So how can we evaluate perfect? But this article only makes sense on two levels to me.

 http://shine.yahoo.com/channel/beauty/do-plus-size-models-make-women-feel-bad-about-themselves-1173186/#poll-BD54121832B011DFBA43F0FC7608A6B2

First off, right now our country is on a skinny health trip, which means, if you look skinny you are perceived healthier than those of a heavy weight or size. Which can change soon with the new focus on being actively healthy because of "skinny fat".

Secondly, plus size women only have lower self-esteem because they are constantly told that they are not as pretty as thinner women. Society creates this self-esteem issue, because look at some of the really dangerously thin women and ask them why they don't shop or enjoy the way they look. Plus, if they made clothing that was pretty for plus size women things could be different as well.

What do you think, can plus size models hinder you from buying clothing, shoes, watches or anything? Do you think that seeing plus size models make it more diverse when it comes to adds, because not everyone can be this size 0-4 frame?

 

http://www.psychologytoday.com/blog/second-act/201002/seven-tips-make-working-out-easier

This article is a quick read that I think could be pretty benificial to those of us who have trouble motivating oursleves to work out.  It gives 7 ways that will not only get people to the gym, but also get the most out of the work out.  The 7 things include:

 

1.  Have a cup of coffee beforehand

2.  Workout with a friend

3.  Listen to music

4.  Try interval training

5.  Use a breath mint

6.  Do it in the morning

7.  Learn your fitness "color"

In regards to the fitness color there is a link to the quiz in the article.  Your fitness color tells you what kind of workouts are best, based on you personality.  There are 8 different colors.  When I took it I found out I was a red, and it said that I would enjoy fast paced workouts and competing and working out with others.  This is pretty accurate as I enjoy playing basketball, football, and just about everything else. 

 

Do you guys think these workout directions work?  Which ones have you tried, and what do you think about them?  What else could help motivated people to workout and get the most out of what they are doing?

I have a friend that recently had a baby and she was one of the lucky girls who loses pregnancy weight fast.  She was already slender before her pregnancy which probably has to do with it too, but she mentioned how she exercised while pregnant.  So I decided to research the topic, everything points to this benefiting you and your baby.  As long as it's done in moderation, you avoid contact sports (obviously), and you keep cool and hydrated.  Studies have shown that if you get overheated in the early months while working out you may cause birth defects to your baby.  So where light clothing and drink lots of water.  Swimming, water aerobics, and yoga are some of the three best sports to participate in while pregnant.  They don't out too much stress on the baby.  This article also stated how if you don't work our regularly before the pregnancy and want to start after, you need to take it slower than others.  

"Flow" is an experiential condition that is characterized by a state of intense and focused concentration on what an individual is doing. Actions and awareness merge together as the individual experiences a loss of self-consciousness while maintaining a deep sense of control. Time seems to slow down and ruminative thoughts and worries evaporate. The individual is so completely absorbed in the task they are performing that a state of autotelic motivation occurs in which they find the activity in and of itself rewarding.

This article by Bryan Loy describes how a state of flow is achieved by runners in particular. It is discussed that this state is achieved when there is a balance of skill and demand--the opportunities for challenge meet the personal skills and competencies of the individual. A Flow State Scale (FSS) has been created by Jackson and Marsh (1996) that assesses those conditions that highly contribute to the achievement of flow. The sub-scales are provided as follows:

-          Action-Awareness Merging: involvement in the task is so deep that the action is automatic

-          Clear Goals: knowing what you want from the activity before taking part in it

-          Unambiguous Feedback: clear and immediate feedback is given

-          Concentration on the Task at Hand: complete focus on the task

-          Sense of Control: the individual possesses control but doesn't have to work to maintain it

-          Loss of Self-Consciousness: no other thoughts are occurring--just focused on the task at hand

-          Transformation of Time: feeling that time is slowing down or speeding up

-          Autotelic Experience: the task is intrinsically motivating and is done for its own sake

-          Challenge-Skill Balance: equality between situational demands and personal skills--the activity is stimulating and challenging enough to allow the full use of individual skills

In any physical activity, it is suggested that the mindset going in should be to feel good and hit each workout with relative ease whether it is the most challenging you have experienced or not. While this is easier said than done, it would be a method of matching personal skills and demands. Before each workout, let go of any expectations of a top performance. By letting go of these expectations, you can enjoy the activity for its own sake and increase the likelihood of experiencing an autotelic state. During the workout be sure to associate with the overall experience.  Action-awareness merging, concentration on the task at hand and a loss of self-consciousness are likely to occur. Transformation of time is perhaps the most challenging to manipulate, but by concentrating on the other sub-scales transformation of time will just happen.

What activities have caused you to experience a state of flow? According to the FSS sub-scales, is there anything you can do to increase the likelihood of reoccurring flow experiences in multiple areas of your life? How would making these changes improve your performance and boost your confidence?

 

As many of you know, the winter Olympics began last Friday.  I LOVE the olympics and seem to have it on at all times.  Last night (February 17, 2010) was the halfpipe competition.  During the competition Shawn White did a trick that had never been done before.  That trick, the Double McTwist 1260, was not done to win the competition - because his previous run had locked the gold metal - it was done during what was a victory lap.  The Double McTwist 1260 is when a rider competes 3 1/2 turns while also flipping head-over-heals two times.  His victory run was said to have been "epic."

I figured there is no time better than the present to touch of the drive and story of an Olympic athlete. I think we all know by now, being an Olympian takes much more than an occasional practice. Being an Olympian takes commitment, determination, drive, and natural ability. These athletes practice for hours on end. Then, when they are done, they go to sleep and wake up to do it all over again. Training is nothing less that extreme. Anything other than being the best is not acceptable, because no one goes to the Olympic games with out the desire to bring home gold. Every athlete dreams of being an Olympian, and every Olympian dreams of being recognized as the best... to be positively reinforces with a gold circle draped from their neck. 

http://www.wisegeek.com/can-drinking-too-much-water-be-unhealthy-or-even-dangerous.htm

 

        In the Understanding Motivation and Emotion textbook, on page 86 there is a discussion about the dangers of drinking flavored water and how drinking too much water can be downright dangerous. Specifically, the book says, "When factors such as a sweet taste offer a high incentive value for drinking, human beings drink excessively and sometimes consume dangerously high amounts ... Both alcohol and caffeine (introduce biological processes) that motivate people to drink in excess."

 

I have to admit, I was very surprised by this finding. I did not think that mere flavoring in water could cause people to drink dangerous levels of water. The book also mentions that the "Drink 8 glasses of water per day" rule has absolutely no scientific basis. Of course most of us know about the dangers involved with alcohol, and the nutritional deficiencies that can arise from excessive amounts of alcohol, but I think most people are not aware that drinking too much water can kill you. When I was little I actually remember hearing about a girl who drank too much water and died because of it, but my mother assured me that she must have drank an extremely excessive amount for it to be a problem. I do not think the amount need be so excessive to prove fatal.

 

 This article mentioned that the 6-8 glasses of water per day probably does not do any harm because it still falls within the normal range, but it mentions that sometimes dieters and athletes try to get an "extra edge" by drinking more. One of the major problems is that "too much water can quickly deplete electrolytes like sodium compounds" and "(This sodium depletion) can rupture cells" either from the inside or outside of the cells. The symptoms arise quickly.

 

In hindsight, perhaps I should not be too surprised that I did not know this information. I have not yet taken Personal Wellness or been active in any sports programs. This may be common knowledge among certain groups, but I for one did not know any of this. I had assumed that the thirst satiety response cycle would be exactly the same for both flavored and regular water.

 

 Another question arose in my mind as I read about this problem among athletes. If drinking dangerous amounts of water can sometimes give an athlete an edge, it is probable that some people will continue to partake in excessive drinking even after learning about the dangers. In some ways this directly relates to the debate over steroid use. What motivates athletes to use steroids when some of the side effects can be very serious?

 

 I think it is important to note that we must never allow ourselves to become too comfortable with anything that could be dangerous. There is probably not a day in our lives when we have gone without water. We often think of it as completely harmless, but in reality in sufficient quantities there are a great many things that can kill a person. I think there is also a desensitization problem with dangerous machinery. I used to do occasionally work on projects in woodworking and had a couple close calls, which I think I can attribute to my lack of attention because after so many uneventful encounters with the dangerous machinery my fear response seemed to decline substantially.  

 

While the problem of drinking too much water is by no means an epidemic, I think it is a potential problem we need to be aware of, especially as energy drinks and flavored water drinks are becoming more common. There are serious dangers to even moderate amounts of certain energy drinks.

 

Another related topic I wanted to briefly bring up here is the food sold in fast food restaurants, the cigarettes sold in stores, and the drugs (such as caffeine) put in energy drinks. I am curious as to what others think regarding possible regulation for fast food restaurants, cigarette companies, and energy drink companies. If some of their products are found to be extremely harmful and found to contain addictive ingredients that encourage addiction and excess, should the public be simply warned through information campaigns or should the government set regulations that prevent certain unsafe products from being sold? One might argue that a black market of sorts would arise and people would just have to find ways around the regulations, but do we have a moral obligation to take greater action against these problems? There is a great deal more about the fast food restaurants and smoking companies using that could be said in this discussion, but I suppose that would be best left for another time.

 

The main reason why I believe this discussion is relevant and applicable to our class is because these chemicals and ingredients in these products directly influence the behavior of consumers and sometimes motivate them to do things against their best interests. I believe people are generally smart enough to make decisions on their own and excessive regulations can become ridiculous, but it is my opinion that a few extra standards may need to be implemented regarding these products.   

 

This is just a small excerpt from the main article I hyperlinked in case anyone would like to read the conclusion of the article without going to the hyperlink...

 

Generally too much water is defined as water consumed above what the kidneys can process in an hour. Extremely healthy kidneys would be able to process about 30 ounces of water in an hour. A person with kidney problems or with only one kidney should drink much less, as per doctor's instructions.

 

The person with healthy kidneys could develop water intoxication by drinking about 2 to 3 times what the kidneys can process. For a person with kidney problems or with one kidney, too much water might be defined as just an ounce or two over the recommended amounts.

 

For people with healthy kidneys it should be perfectly safe to drink two cups of water an hour, and for the dieter, even one cup an hour will fulfill requirements for getting plenty of water. However, drinking too much water in rapid succession can prove fatal and should definitely be avoided.

The last time I wrote a post, I did the BMI requirement for graduation, and not to my surprise I got some commentary. None the less everyone has an opinion about weight and how being "overweight" is a disease and in our country a huge "NO NO!" Not saying that is what people commented about, but how just in general people view this BMI requirement.  Somehow this is the new standard of feeling fit and being healthy. But what are the requirements of being healthy? Is it fitting into this BMI calculation? Or eating healthy with moderate exercise? How about those who are not in this range, who eat the rights foods and exercise daily, but are over the normal height/weight configuration, do they count as being unhealthy?

You see we slap the wrist of those who do not fit into this whole category that everyone thinks is healthy.  Even those who fit into this category, slap the wrist of those that they feel are unhealthier than they are.  Society has placed a great deal of pressure to "fit in" and be a part of this majority. Because those who are in the majority have the power. This power can affect our social needs, which we will talk about in chapter 7, and this in turns affects our motivation in how we live our lives. You see, they control everything from who is unhealthy, to who is socially accepted, what we wear, what size we wear, what we should look like, and in this case how the BMI is calculated. If you look at the weight from recent years to now you will understand that the weight keeps decreasing.

There is an epidemic that is arising with America's weight obsession with and their BMI. This obsession is something to worry about, because it places the emphases on weight, diet and societal expectations, which leads the idealization of what is considered perfect. This has shown up in recent studies that there are a few trends. These trends show a decrease in the normal weight, clothing size and increase the number of dieting programs.

  I did some research because for one even at my smallest weight and size which was 140lbs and a 5, I was still considered overweight, by the calculations of the BMI ( I was a 31), and now that I am no longer a 5, I am morbidly obese. I also, have some friends who have looked at their BMI and realized that they do not fit into this normal range that this calculator has for them. For some, this motivated them and they were like "oh my, it's time to return to the Gym". This friend is 5'4, 145lbs and wears a size 6. In looking at her you wouldn't guess at all that she is not in the normal range. Potentially a problem, maybe, maybe not.

Here are some websites that I found that have talked about the BMI and how it is outright wrong and the feministe has a picture gallery, which is interesting in itself, because you can see in pictures who is not normal, and who is considered overweight.  Some of them are athletics, who would have thought that they are overweight?

http://jezebel.com/306096/somethings-wrong-with-the-body-mass-index

http://www.feministe.us/blog/archives/2007/10/01/the-obesity-epidemic-in-pictures/

http://www.nhlbisupport.com/bmi/-   The BMI calculator

So my questions to you are. Do you fit in this normal range? If you don't are you okay with your current weight and size? And if you do, the same question, are you okay with your weight and size? My last question is would you let this calculation define you? In answering this last question myself, I must say I do not, because I am much happier now and do healthier activities now that I not a size 5.

I found an article that discussed the first study to find that exercising during or before work hours not only has physical benefits but mental benefits as well. They found that people who worked out before work or during their lunch break were more productive, happier, and less stressed at work compared to those who opted not to exercise. The employees moods improved on the days they exercised and were less calm on days in which they did not exercise. Exercising employees also reported improvements in time management, mental and interpersonal performance, and work load management.

Link to article:
http://www.dailymail.co.uk/news/article-1095783/People-exercise-work-days-happier-suffer-stress-productive.html

While working out the other day, I was reading Star magazine and I came across an article called, "The Biggest Loser's Dirty Little Secret.  This article discussed the secrets behind the weight loss for the participants.  The show wants big, dramatic results and unfortunately the participants are at risk.  The contestants participate in extremely intense workouts and are on restricted diets.  Along with exercising and dieting, participants intentionally dehydrate themselves before weigh-ins to have a better outcome.  According to contestants, the morning of weigh-ins was the most intense. 

They would go to the gym and the heat would be cranked up to over 100 degrees F, they would wear layers of clothing, and work out for 2-3 hours without consuming water.  There is also nothing safe about having 500-lb contestants working out to that extent.  According to Star magazine, all participants signed a contract realizing the life-threatening reality of the show.  Those over 400-lbs also had to feel they were "in excellent physical, emotional, psychological, and mental health."

Another problem with the show was they claimed to provide a psychologist for support for the participants mental and physical breakdowns; however, contestants stated they never knew where to find him.  A woman contestant, Kai, who appeared on the show in 2006, says she began developing an eating disorder, her hair was falling out, and her body was covered in bruises.  According to the article, her trainer would not let her see a counselor and forced her to continue working out.  Kai also stated, producers would create drama and untrustworthiness on the show by deliberatly saying their friends were possibly saying horrible things behind their back.

This article was shocking to me.  I realize that the Biggest Loser is a show and wants to create dramatic effect; however, putting people's physical and mental well-being in danger is not safe.  I feel each contestant should have had their own counselor to continually talk to them and support them through this process. 

What does everyone else think about this article?  Is anyone else surprised by this article?  Should the participants be allowed access to a solid support system?  Should contestants to be deliberatly placed in a hot room without AC and no water in order to lose the most weight possible? 

Here's the link to the website.  It's not the whole article but you can get the main point of it!http://www.starmagazine.com/news/16415

http://tiny.cc/Z1L6O

This is a post from another blog but it caught my eye. When I hear about all of these easy ways to slim down, get rock hard abs, be healthy etc. it just makes me wonder why more people don't live healthier lifestyles.  Why don't I strive for that? I know personally I have created many excuses for not eating right and getting regular exercise.

Summed up, here are the 5 easy ways to stick to any exercise program out there:

1) Imagine your goal
2) Come up with a routine
3) Think of your past failures
4) Prepare yourself to feel like you are going no where
5) Change it up

So this will make you stick with any exercise program, do you think it will work with any person? (why or why not?)  What about these steps is going to make an exercise program stick?

Here is a short little article with several, and what seem like simple, steps to gain back your weight loss motivation (and there are hundreds more like it).

http://www.buzzle.com/articles/do-you-lack-weight-loss-motivation.html

Right now the internet and TV are full of weight loss advice and covered with adds to join this gym, or buy this piece of equipment and you will look like our model in no time. And just that can be motivation for some people, while others it takes something horrific to make the change in their life. What motivated me was my goal to fit into a wedding dress, and I did, I had reached my goal. But afterwards, I no longer worked hard and have since gained it all back, why? What keeps people motivated to stay on track after they have reached their weight loss goal? What are some things that have and have not worked for you?