Tag exercise

How To Be As Prepared As You Can Be for Your Big Run

drstaceynaito Leave a comment

Those of you who enjoy running should definitely read this article!

I am delighted to share the following article which was written by Jason Lewis. Jason Lewis is passionate about helping seniors stay healthy and injury-free. He created StrongWell.org to share his tips on senior fitness.

Mike Tyson once said “everyone has a plan until they get punched in mouth.” For those about to compete in a major race, the logic still applies. Everyone has a plan for their run until they come face to face with some of the harsh realities of race running. It can be hard, and you may face what feels like insurmountable obstacles. But if you prepare yourself properly, you can make sure you have the best chance possible to beat whatever punch – metaphorically speaking of course – comes your way. Here are some tips.

Know how to properly hydrate

If there’s one thing that any runner must know, it’s proper hydration. Dehydration lowers your blood volume and when you have lower blood volume your heart has to work extra hard to get blood (oxygen) to your muscles. Long story short, you can’t run your best when dehydrated. So, drink as much water as you can before, during, and after your runs?

Not exactly. Overconsumption can be an issue. For the most part, you should drink when you’re thirsty – no more, no less. Don’t overcomplicate things. Here’s a good resource on how to properly hydrate for certain types of runs.

One big question is whether water is good enough, or should you hydrate with sports drinks. Both are true, actually. Water is fine, but there are some benefits to Gatorade. Sports drinks contain carbs (in the form of sugars) and electrolytes (which you lose when you sweat) – two things your body needs when participating in demanding physical activity.

Find a routine and stick to it

You should develop a routine surrounding your runs and keep it the same through training and through race day. Eat the same thing before, during, and after runs. Wear the same shoes and clothing. Get the same amount of sleep the night before. Listen to the same music. This routine, if you keep to it, will help your body and mind stay strong through the tough stretches.

Know how to treat common running injuries

Running puts a good amount of stress on your body – whether it’s trail running, city running, or even practicing in a gym or on a treadmill. If you run a lot, you’re going to get hurt at some point. There’s no getting around it. It’s vital that you know how to deal with sprains, scrapes, blisters, and more. The shorthand guide is to always ice a sprain, stretch a cramp, pressure a wound, and leave a blister intact. For more on this, check here.

Know why you’re running

Sure, you’re running for the exercise and the feelings of personal accomplishment. The runner’s high isn’t an unwelcome byproduct. But in the end, running is about a mentality – even a spirituality for some. Focus on how running gives you a mental boost and makes you a stronger person: push yourself to achieve goals you never thought possible; give yourself a chance to find a stronger you through self-discovery; heal from a broken past; overcome seemingly impossible obstacles. As Jim Friedrich says in the article The Spirituality of Running, “What we do with our bodies manifests and expresses inner states, the sacred ground of our being. But bodily practices can also induce inner states.”

Whether you’re running for fun, a charity 5K, or a marathon – the principles of proper running preparation are pretty much the same. If you know how to hydrate, deal with inevitable injuries, and stick to what you know works, you will have a good chance at succeeding in whatever you do. “Success” is whatever you want it to be – only you can decide your own criteria.

Photo Credit: Pixabay.com

Sequential Compression Devices For Recovery

drstaceynaito Leave a comment

I’ve been using the Air Relax sequential compression device for a couple of months now, and have incorporated regular treatments into my post-workout regimen. Whenever I train legs (three days a week), I make sure to do a 15 minute treatment at some point during the day. For the most part, it feels fantastic, like a therapeutic massage, but every now and then, the leg sleeves will clamp down like vice grips on a strained area like my calf and inspire me to chant, “ow, ow, ow, owwww!” in quick succession. Despite these isolated moments of torture, I always feel better after the treatment is finished, and my limbs don’t feel as heavy or as cramped as they usually do post-lift.

There are two types of individuals who can benefit from using sequential compression devices. The first group consists of sedentary or bedridden patients who run the risk of developing deep venous thrombosis. The second group consists of athletes, ranging from weekend warriors to elite Olympians. The benefits of sequential compression include enhanced lymphatic drainage, improved blood circulation, enhanced mobilization of lactic acid and other waste products from muscle tissue, and a massage component which is rather pleasant.

If you decide to purchase a sequential compression system for home use, I heartily recommend the Air Relax version, because it is quite affordable for under $400 (versus $1,500 for one major competitor’s version), and it inflates to pressures over 200 mm Hg, qualifying it as a FDA 510K Class II cleared medical grade device.

The Fifty-Something Zone

drstaceynaito Leave a comment

 

Today I transition from being a 50 year old to being a 50-something.  It’s such a strange reality for me to move past the half-century mark, despite the fact that my joints ache more, my skin is losing its firmness, and rogue gray hairs threaten to disrupt the mass of dark brown hair on my head.  My mind and spirit are stuck in an early 30’s zone, so I am constantly in a strange disconnect between how I feel mentally and where my body is chronologically.

Since my 50th birthday last July, I have received promotional mail from AARP and Forest Lawn Mortuary, which is extremely disconcerting.   In valiant protest, I have increased my involvement in aerial arts, dabbled in other pursuits like fencing, and have maintained a 5 to 6 day weightlifting schedule each week.

To be honest, turning 50 caused me to fret a bit about my overall health, so I decided to obtain a full medical workup, including bloodwork, MRI’s of my injured left shoulder and neck, a mammogram and colonoscopy.

 

These were the results:

  1. Bloodwork results were completely normal, and as always, my HDL was over 70 and my LDL was under 100.
  2. MRI of my left shoulder revealed moderate bursitis, widespread inflammation, severe biceps tendinitis, and widespread tendinopathy.  The good news is that my shoulder issues don’t warrant surgical intervention.
  3. MRI of my cervical spine revealed dessication of multiple intervertebral discs and osteophytes at multiple levels.  Basically, my neck reveals that I am a dried up old bitch.
  4. Screening mammogram revealed a suspicious 5mm mass on my right breast, which was further evaluated with more views.  It turned out to be a small cyst.
  5. The colonoscopy prep was definitely not enjoyable, but my days of water loading for contests made drinking the vile electolyte prep solution (bastards gave me the unflavored version…blech) a bit more tolerable.  Aside from a small polyp, my colonoscopy was unremarkable.

Evidently, my body is doing a pretty good job of fending off aging.  With a clean bill of health, I will continue to engage in my physical pursuits, eat clean food, meditate daily, and be thankful.

 

Weightlifting And Aerial Arts: A Winning Combo

drstaceynaito Leave a comment

I am approaching the two year mark for my foray into aerial arts, and not only have I stuck with it, I have stepped up my game by taking classes several times weekly. After taking classes at a local aerial studio (www.PinkPoleParty.org) two to three days per week, I recently increased my frequency to four to five days weekly by adding other studios into the mix. Thanks to Classpass, I now have the opportunity to visit facilities all over the Los Angeles area and take classes with other instructors.

I have learned that my body prefers the rigidity of hardware, like lyra and aerial cube, over software like silks and hammocks, so I now confine my aerial activities to lyra, pole flight (a combination of silks and pole), and aerial cube. I am by no means an expert in any of my aerial activities, and I wish I had the incredible flexibility which I see in other aerialists. Yet I think I do decently well, and my upper body strength serves me well whenever I am up in the air.

I honestly think it’s a good idea to experience other studios and other instructors as a means to infuse variety into the regimen. Though I at times think I must be nuts to inflict such challenges on my poor joints and tendons, the overall physical and mental benefits of aerial movements make it all worthwhile. The conditioning aspects of aerial arts have enhanced the v-taper in my back, and have developed my delts nicely. My abdominal muscles are far stronger than they were before I began taking aerial classes, and I am also enjoying enhanced flexibility, balance and coordination from my airborne pursuits.

Weight training is still, and always will be, a staple for me. I faithfully hit the weights five to six days per week, and cannot imagine ever wavering from that schedule. At this point, I truly feel that weightlifting and aerial pursuits complement each other. Bodybuilding imparts strength, aids in preservation of muscle mass, guards against bone loss, and allows me to go into beast mode, while aerial arts provide an outlet for creative expression, challenge my body to become more elongated and flexible, and increase core strength.

If you are in a rut with weight training, why not consider adding aerial arts to your regimen? They are challenging, inspiring, and fun!

Full Makeup For Working Out?

drstaceynaito Leave a comment

This blog post is dedicated to the ladies who have a compulsion to pile on loads of full face makeup for the gym. While I consider a small amount of clean makeup (eyeliner, waterproof mascara, translucent powder, maybe lipgloss) to be acceptable for a workout, some women spend their time exercising in enough makeup to put Bozo the Clown to shame. It’s one thing if they’re at the gym for a photo or video shoot, but if they’re just at the gym to train, then all they’re doing is clogging their pores and looking ridiculous.

Ladies at gym who wear too much makeup send a message to everyone that they are insecure. Who needs a smoky eye while doing lat pulldowns? I’ve actually seen some heavily made-up women who begin to resemble an abstract painting when their makeup begins to streak and smear from perspiration and contact with the equipment benches. Trust me, if you’re at a gym where people truly care about getting their workouts done, they won’t care if you look like you rolled out of bed or if you look like you’re going to the Academy Awards. Just relax and focus on your training!

“How Come You Still Work Out?”

drstaceynaito Leave a comment

Last month, I ran into a fellow aerial arts classmate whom I hadn’t seen for a while. She and I engaged in pleasant chat for a couple of minutes, and she revealed to me that she had to take some time off from aerial due to adhesive capsulitis (frozen shoulder). I told her that the rest would serve her well, and that if she did gentle stretching and range of motion work, that she would be able to ease back into aerial before too long.

Then she asked me if I was still lifting weights at the gym, to which I replied that I was indeed still lifting 5 to 6 days per week. She reacted with surprise and stated, “Why do you still work out at the gym when you don’t compete anymore? I don’t understand! You don’t need to exercise at the gym!” It was so strange for me to hear her reaction, because she had just finished telling me about her desire to return to a form of exercise which she loved. Well, I too love lifting weights. I work out because I love it. I train with weights to maintain bone density and muscle mass. I lift so that I can have escape from the stressors in my life. And though I don’t do the crazy double workouts I used to perform right before an event, I still faithfully show up to the gym five to six days per week, every week.

Working out at the gym isn’t something I do to achieve a certain goal, but rather, to maintain what I already have, to combat the aging process, and to provide ME time. I’ve lifted weights for THIRTY YEARS and I will not stop until I am six feet under. In addition to weightlifting, my love of aerial arts isn’t likely to dissipate anytime soon either.

A Nice Featured Spot On The Drinkclick Website!

drstaceynaito Leave a comment

https://drinkclick.com/blogs/click-coffee-protein-blog/click-active-product-review-by-dr-stacey-naito

The wonderful people at DrinkClick.com have decided to feature a YouTube review of Click Active Coffee & Protein All-In-One Drink Mix on their website! Please check it out!

I also STRONGLY encourage you to try this amazing product. It is the perfect product for the athlete who is committed to packing in protein during the day, who also has a fondness for coffee. Click Active is absolutely delicious!