Category Archives: Active Mom

Exercise is an essential part of total wellness. No matter your fitness level or area of interest, we’ve got it covered!

Can Video Games Count as Exercise?

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By Stacey Colino for Live Right Live Well

Not long ago, playing video games provided good exercise for kids’ thumbs — and not much else. Now, a new generation of more active video games, like Wii Sports, is changing all that. The big question on everyone’s mind: Can these new active video games help you, your spouse and your kids get (or stay) fit?

The answer is maybe. A study at the Mayo Clinic in Rochester, Minn., found that kids burn more than twice as many calories playing activity-promoting video games — such as Dance Dance Revolution (DDR) and EyeToy — than just sitting and watching TV. With DDR, you control the game by stepping on an electronic dance pad, while EyeToy uses a special camera to capture an image of the player in motion and literally inserts her into the onscreen Playstation action.

In a recent study at the University of Wisconsin-La Crosse, 24 volunteers (ages 12 to 25) played DDR at various intensities, then researchers examined their heart rate, VO2 max (a measure of maximum aerobic capacity) and caloric expenditure. It turns out that playing DDR in “difficult mode” produced results comparable to taking a high-impact aerobics class: Heart rates jumped to 76 percent of maximum and participants burned calories at a rate of 480 per hour, reports study leader John Porcari, Ph.D., professor of exercise and sport science at the University of Wisconsin-La Crosse. Playing DDR in “standard mode” was the calorie-burning equivalent of riding a bike 12 miles per hour.

Does this mean active video games are as good as regular exercise? “I see it as a supplement, not a substitute,” says Cedric Bryant, Ph.D., chief science officer for the American Council on Exercise. “These more active video games don’t get you moving to a degree that can serve as a substitute for the real thing.” However, others see it differently: “It isn’t a replacement for exercise — it is exercise,” Porcari says. “When you’re working that hard [as hard as people did playing DDR in difficult mode], your heart and lungs don’t know what you’re doing. They just know they’re working harder.”

Ultimately, experts agree that the best approach may be to aim for a combination of regular exercise and video exercise. To that end, your family could jog, bike, swim or play (real) tennis four days a week and play active video games twice a week. Or “you could do 30 minutes of formal exercise and 15 minutes of these [video games] most days of the week,” Bryant suggests. However you divvy it up, the key to getting the most from these active video games, says Bryant, is “to move as much as possible and move as much of your body as possible.”

Stacey Colino has written for The Washington Post health section and many national magazines, including Newsweek, Real Simple, Woman’s Day, Self, Marie Claire, Cosmopolitan, Glamour, Parenting, Sports Illustrated and Ladies’ Home Journal.

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Do You Sit Too Much?

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By Daryn Eller for Live Right Live Well

Stiff joints, achy muscles, numb limbs — all familiar side effects of too much time spent parked in a chair. But did you know that sitting too much may actually shorten your life as well? That’s the conclusion of a surprising new study conducted by the American Cancer Society.

After tracking 123,000 people, researchers found that women who reported sitting more than six hours per day were 37 percent more likely to die prematurely than those who sat fewer than three hours a day — even if they got regular exercise. Men were 18 percent more likely to die early.

When participants reported sitting for long hours without engaging in a regular exercise routine, the results were even worse: Women and men who sat for six hours a day and didn’t work out were, respectively, 94 and 48 percent more likely to die early compared with those who sat fewer hours and were very physically active.

“Being active is beneficial — this we know from many years of research, not just from this study,” says lead researcher Alpa V. Patel, who is an epidemiologist with the American Cancer Society. “But our study also showed that being active combined with sitting less was better.” This may be because sitting has been shown to negatively affect cholesterol, triglycerides, blood pressure, leptin (the hormone that helps govern appetite) and other factors associated with obesity and cardiac disease.

So what do you do if you have a desk job or are otherwise stuck sitting in a chair for six or more hours per day? “For optimal health and longevity, adults should engage in at least 150 minutes of moderate to vigorous activity per week,” says Patel. That averages out to a minimum of 20 minutes a day. “Additionally, this study suggests that reducing time spent sitting will add additional benefit. Our study showed that less than three hours a day [of sitting] had the lowest risk.”

A few suggestions to get your daily dose of movement:

  • Set an alarm on your computer that will remind you to stand up or walk around for a few minutes once every hour.
  • Take a 20-minute midday stroll if you simply can’t get up every hour. It gets your blood flowing and counts toward your daily out-of-chair quota.
  • Work standing up. Lore has it that Thomas Jefferson and Ernest Hemingway, among others, used a raised desk so they could stand while working.
  • Skip interoffice phone and email. When you want to discuss something with a colleague at work, get up and walk to their desk instead.
  • Use your feet instead of sitting in a car if you have to run an outside errand that’s within walking distance.
  • Choose leisure activities that don’t involve sitting: Go to a bowling alley instead of a movie theater, a dance class rather than a concert, or a museum as opposed to a spectator sports arena.

Daryn Eller has written for O, Prevention, Health and Natural Health magazines. She lives in Venice, Calif.

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The Heart Of Social Good, Karen Bantuveris #heartofhaiti

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Through my work with The Blogrollers, Fair Winds Trading, and Macy’s as an ambassador for the “Heart of Haiti” initiative, I’ve been asked to highlight someone that is doing great things to raise awareness, empower and/or inspire others, and is all out passionate about making positive changes in her life, her community (online and/or offline), or maybe even the world! Karen Bantuveris is someone who personifies many of the themes present in the Heart of Haiti project. I chose to highlight Karen as a person who represents the “Heart of Social Good”; Karen is the Founder and CEO of VolunteerSpot; she is passionate about increasing parent participation in schools, engaging parents to fund education technology, and using new media tools to inspire social action in the ‘real’ world.

Have you ever met someone and known instantly that they were your kind of people? When we were in Las Vegas earlier this year for BlogWorld Expo, Stephanie Schwab invited me and Michele McGraw to a nice dinner at Wolfgang Puck’s Postrio in The Venetian. It was an amazing meal but most it was the quartet of women gathered around the table that made the meal. The conversation that evening covered the gamut of topics from our upbringings to our careers and we even touched on politics!

Stephanie introduced us to Karen Bantuveris that evening. I was “social media style” acquainted with Karen and had vaguely heard of the organization she is Founder & CEO of, VolunteerSpot, but this was the first time I’d had the opportunity to sit and get to know her. She’s one fabulously fun gal! Later that night, while visiting VolunteerSpot.com and reading one blog entry after another, I discovered what an amazingly brilliant thing Karen has done.

Volunteerism is essential to the economic and social workings of most communities. The organization and mobilization of volunteer efforts, whether in the wake of disaster or for a simple school fundraiser, can make or brake the experience for all involved. The “burnout” rate for volunteers is a hot topic in the news and it’s something we’ve been addressing in my own community this fall. The extraneous “noise” and hoops one must often jump through just to give of their time can be overwhelming. I have often found myself weighing the value of my time (and the time taken away from family, work, and household responsibilities) against the good I’m able to accomplish. The reply-all emails, clipboards, online groups, and late night reminder messages can be incredibly time consuming and frustrating; it was just this type of frustration that fueled the launch of VolunteerSpot in 2009.

VolunteerSpot - Doing Good Just Got EasierVolunteerSpot is a free on-line organization tool that simplifies organizing and coordinating volunteers in your community, congregation and social networks. VolunteerSpot’s simple sign up application makes it easy for community members to participate without having to wait for approvals and passwords, there is no software to install, just easy, free scheduling and sign up tools.

Thank you, Karen, for sharing your talents and for your passion for empowering and inspiring others to make a difference in their communities!

Listen to Karen talk about avoiding volunteer burnout on CNN.

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Living A Life Unplugged Featured On Mom It Forward

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Several weeks ago I was contacted by a writer for Mom it Forward and asked if I would be willing to interview for the segment,  Moms Making A Difference.  I wasn’t sure what qualified me to be lumped into the same category as the many admirable women who’d been featured prior to me, but I was flattered and agreed to the interview.

On the day of my interview, I had a huge smile on my face as I realized the direction the interview was going to move in. I didn’t blog very much last summer because I was too busy living unplugged. We had such an amazing summer traveling, hiking, biking, and being outside together. We don’t even have cable television anymore. Thanks to Mom it Forward, I now have pretty darn good documentation of what the best summer of my entire life was like!

Click here to read my story, The Bantering Blonde Unplugs

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Featured Active Mom Becca ~ Moving Through Spinal Stenosis & Degenerative Disc Disease

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This week MomActive welcomes guest blogger, Becca. A diagnosis of spinal stenosis and degenerative disc disease has posed a number of challenges but has not stopped this active mom of two from being an excellent example of healthy living for her family, and an inspiration for us all! Becca hopes that by sharing her story she can help others who might be suffering from similar symptoms.

Earlier this year, I was diagnosed with a degenerative spinal defect. I was having some strange lower back pain and went to get it checked out. The pain was almost like that of an epidural, if you can relate to that. It wasn’t a muscle pain, but almost in my bones.

The defect? Ok, I lied. There are two. Spinal stenosis and degenerative disc disease. Lucky me. It was the same thing that my Grandmother was diagnosed with. She died a few years ago after being bedridden for the last 3 years of her life, in constant pain because the bones in her spine were brittle and lacked cushioning between the discs.
Also, my father was diagnosed with the same defect a few years ago and suffers from the same excruciating pain that my grandmother did.
It’s genetic, I guess. The bad part? Grandma and Dad were diagnosed in their mid-50′s. I am 32.
I was referred to an amazing bone and joint doctor, one of the best in the state, who explained to me that my age and the fact that I am active should keep me from ending up in a wheelchair… as long as I keep moving.

Last year, I was kickboxing, turbo jamming, and running in 5k’s left and right. I even joined a women’s soccer team… well, until I fractured both of my feet in a game. But that’s a story for later. Last year I felt better than I ever had, and I was showing my boys how to be healthy by example.

This year? Spinal defect. New game, new rules.

At 32, I had no idea how to react when my body told me no. I pushed. It pushed back.

One day during the summer, I ran 3 miles. That night I paid dearly. Last year, 3 miles was ok. This year, it laid me out on the couch. I didn’t understand how, in the span of 6 months, I was no longer able to run 3 miles or finish a Turbo Jam video without taking advantage of the “modified” workouts. I was embarrassed and thought my family would think I was milking this thing for all it was worth.

Not exercising? Not an option. I exercise for stress relief, fresh air, and a healthy body. I now have an amazing physical therapist who helps me maximize my workouts and feel the best that I can.
These are my new rules:

1. Listen to your doctor. Take notes, listen to what he or she says, and ask a lot of questions. A few days after the appointment when everything settles in, don’t be afraid to call and ask more questions.

2. Find a physical therapist. I underestimated what physical therapists do. They help you strengthen the muscles around your weak areas to reduce injury, while slowly building up muscles in the injured area. My PTs provided me with exercises that, on the service, seem elementary… until I do them. I woke up last weekend in a lot of pain and exercised for 10 minutes using the “bad day exercise” sheet I was given. Not only did I feel better afterwards, but the next day the muscles I worked were fatigued. Seriously – if you could have seen how easy these exercises were, you would have laughed. But they targeted exactly the right muscle groups.

3. Exercise isn’t everything. Health, wellness, nutrition, and exercise all work together on a daily basis. If you wake up and change into your workout gear only to discover that you can’t bend down to tie your shoes, maybe today is the day to do some strengthening exercises or yoga. I make up for those days in other areas. I make an effort to eat less calories to balance out the lack of cardio. Exercise isn’t the goal; feeling good and being healthy are the goals.

4. {Responsibly} Test the waters. I can run 2 miles without having to ice my back. I know this because I ran 3 and it was too much for my spine. So I ran 2 1/2 a few times, and it was still too much. 2 miles? I feel accomplished, and my spine doesn’t yell at me. I could have easily decided that running wasn’t for me after the 3 miler, but… (see #5)

5. Don’t stop moving. The day you decide to give up and stay on the couch is the day you have lost. If your legs hurt, lift some light arm weights. If your arms hurt, do a few leg lifts. Do something. Try something different (the game has changed, you know). Do what you can.

*Becca is a mother of three boys (ages 6, 10, and 35), and a part time speech therapist. She enjoys two mile runs, modified Turbo Jam workouts, reading books, and eating M&Ms. You can find her personal blog at  OurCrazyBoys.com.

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Featured Active Mom Chelsea ~ Moving from “Just Mom” to an Active Mom

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This weeks featured Active Mom, Chelsea shares tips for getting moving and staying motivated!

It is hard to get moving. This is especially true for busy moms. But guess what? It is even harder to keep moving.

About a year and a half ago, I needed something. I am a busy, working, tired wife and mom to two young children. My sister and some of her friends were talking about the running that they do, and invited me to join them. I was not a runner and had never been a runner. But I went and, over time, have fallen in love with running.

That being said, running is hard for me. I am not all that good at it, I don’t have time to do it as often as I’d like, and I tend to be very hard on myself when I don’t run as far or as fast as I’d like to. There have been times when I thought that maybe it was just too hard. Maybe I should just stop trying to be a runner. But, you know what? The feeling I get from it FAR outweighs the struggle. While running last week, I reflected on things that I have learned that keep me running and active. Today, I’d like to share those things with you.
1. Find your support group. This doesn’t have to mean a group of people that you actually, physically run with. It’s easier to run with a partner, but it can be tough (think: impossible) to schedule time when two or more people are available and ready to go on a regular basis. What it does mean is a group of people who know your plans and your goals. If you want to do a 5k in 3 months, tell your friends and ask them to check in with you each week about your progress. It’s easier to tie your shoes and get moving if you know you have someone else to answer to.
2. Buy some equipment. I’m not saying to spend a fortune, but buy a cute running outfit or perhaps an interval watch. Something that makes you look at feel like a runner. Call it motivation or call it guilt, that item could help nudge you out the door.
3. Start with what makes you feel successful. If you have never run before, please don’t hit the streets thinking you’ll run a quick 5 miles before heading out to work. Nothing will break your desire to be active like feeling unsuccessful. Start with promising to run one minute for every 3 that you walk, and work up from there. Set a realistic goal, based on either distance or time, and meet that goal no matter how many walking breaks you have to take.
4. Plan for realistic progress. Running, or any physical activity, is hard. It takes time to improve and, even then, it’s not always upward progress. Personally, I have been running for a year and a half. I have run two half marathons, many 10k’s and countless 5k’s. My time varies greatly, even from week to week. Some days I can’t run a full mile without walking. Improvement comes in the form of how you feel after running. It has to be ok for you to be slower today than you were last week.
5. Plan good routes. It is nice to have a couple of different running routes to choose from. I have one near my home, one between work and my kids’ daycare, and one that works well for nighttime (because it’s well lit and populated). When AT ALL possible, plan routes that don’t include many small loops. If you want to run 3 miles, try to find something that is 1.5 out and then back. It is so easy to turn your goal of 10 laps into 7… or 5… or “oh I’ve lost count so that must be good enough.” Having a physical location you have to get to and then back, or one large loop that you run once, makes it tougher to talk yourself out of it half way through.
6. Be ok with breaks. Plan your running intervals – for example 5 minutes running and 1 minute walking, and stick to them as much as you can. That being said, if you need more time, or an extra 30 seconds in the middle of a running interval… do it. It is better to take extra breaks and finish your goal distance (or time), than to give up, go home, and feel frustrated. Running should make you feel good about yourself, not stressed or unsuccessful.
7. Get others involved. As much as you can, get friends, colleagues, family involved in what you do. I have been called the “running instigator” of my school district due to getting people involved in running. It’s very hard to quit when people you have gotten involved are watching.
8. Give up perfect. See how this list is going to end on #8? That is not perfect. Neither are you, and definitely neither am I. If you goal is to win marathons, none of my advice applies. The rest of us? We need to keep our eyes on our prizes. For me, that includes physical fitness, emotional stability, and social aspects. What are your goals?
Running, or whatever physical activity you choose, needs to benefit your body, mind, and spirit. Keep these goals in mind, and stop being so hard on yourself. Just get out there and get (and keep) moving!

Chelsea blogs at VicariousChelsea.com . She commonly writes about running, but also about her family, her full time job in education and whatever else pops into her head. You can read more about her love/hate relationship with running HERE and a little bit about her latest half marathon HERE .

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5 Simple Things You Can Do To Nurture Yourself

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Nurture. As parents, when we think of the term “nurture”, it evokes a great sense of responsibility. We take our role as parents very seriously but, ironically, many of us stop short of nurturing the most important piece of our children’s growth. Ourselves.

For some parents, the question, “How do you nurture yourself?”, evokes feelings of guilt. There seems to be a disconnect in our minds between what it means to be a good parent and what it means to take care of ourselves. The fact is, a parent who takes time to nurture their own well-being not only has more to give, but sets the tone and example for how their children, and the family as a whole, will take care of themselves.

Are you nurturing your own sense of well-being? Or, are you so frazzled you have absolutely no idea where you would begin?

To help you get started, I’ve listed five simple things I do to nurture myself:

1. Schedule An Appointment with Yourself

Exercise is the most important piece of my sanity. The other day I was bemoaning a week’s worth of missed morning runs and yoga classes because of my crazy schedule.  When my husband asked why I didn’t just put a recurring appointment in my calendar, it occurred to me that if I schedule an appointment with myself each day, I would have to justify rescheduling or canceling it. Now when I look at my calendar I can decide where the priority is and, if I need to, I can reschedule my appointment with myself! Either way, that appointment is important and it deserves a place on my daily calendar.

2. Invest in A Really Great Water Bottle

A large percentage of the human body is made up of water, so it only makes sense that drinking water isn’t just good for you, but can make you feel pretty darn good. It might seem silly, but I have found that if I really like a water bottle I am more likely to keep it full and with me throughout the day. When you buy a water bottle consider things like the size, shape, and how the spout works.

3. Buy Fresh Flowers Once A week

I have to admit, my Scottish upbringing made this a hard one for me at first. On the surface, buying fresh cut flowers that will eventually die seems wasteful, but flowers make me smile. People who smile are happier and there is even a study that proves flowers can improve your emotional health. Whenever possible I buy the Star Gazer Lillies, their fragrance is so powerful that I can smell them the minute I walk in the door to my house, and that makes me smile…

4. Make Your Bed

It’s the simple things that impact us the most. No matter how chaotic the day gets, if you make your bed you have at least accomplished something! For whatever reason, I feel a sense of calm when the beds are made. In our house, breakfast is only served to those who have made their bed and have their shoes on.  For some people a clean sink, a clear desktop, or an orderly closet might take the place of a made bed. Whatever works for you, be consistent!

5. Always Have A Goal or Future Plan

Happiness. A sense of purpose. Motivation. Positivity. All of these things are bolstered when you have something to look forward to. Whether it is a fitness goal, a professional goal, or a planned vacation, make sure that you always have something to look forward to.

How do you nurture yourself?

This article was first published as Responsible Parents Model Healthy Self Care on Technorati.com

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No More Knee Problems

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By Eric Butterman for Live Right Live Well

Whether they’re crunching and crackling, or buckling when they should bend, knees seem to reach their expiration date faster than does skim milk. If your knees feel older than you are, the culprit may likely be found between the hours of 9 a.m. and 5 p.m., according to Erik Moen, a physical therapist and founder of Corpore Sano Physical Therapy in Kenmore, Wash. “Many people are at a computer for work, and all that time sitting makes you lose strength in the hip gluteus medius,” says Moen. He explains that this crucial muscle stabilizes your leg from your hip to your knee, and if you don’t keep them strong, your knees will weaken over time.

Another major knee problem can actually come from being too active — if it’s the wrong activity. Your knees are coated with cartilage, which provides a cushion when you move. “But there’s only so much [cartilage] available for a lifetime,” says Moen. “Once it’s gone, it’s gone. Activities such as running for long distances every day or jumping too much can eventually wear it thin.”

While you can’t quit your job or restore the cartilage already lost, there are steps you can take to minimize further damage and maximize knee health as you grow older:

1. Get off Your Feet
Running is a knee killer, and even walking can do slight damage. But that doesn’t necessarily mean it’s time to retire your sneakers. Instead, diversify. “Biking or doing another exercise with less impact every other workout will allow your knees to repair the damage,” says Moen. Remember, you don’t want to stop doing cardio, because excess weight gain can put stress on the knees as well.

2. Positive Posture
When posture is out of alignment, it causes your body to shift weight to the knees at an unhealthy angle. You want your hips to sit over your knees, but that can only happen by training the rest of your body not to hunch. A top exercise to improve posture is the wall sit: Begin by putting yourself in a seated position against the wall; then flatten your lower back, then mid-back, then your head against the wall. Pull your arms back to complete the movement. Hold for as long as you can while maintaining good form.

3. Get a Lift
Sideline leg lifts will improve the aforementioned gluteus medius. Lie on your side with your knees slightly bent, then elevate your top leg 12 to 15 inches past horizontal. Three sets of 12 reps is optimal. Remember to work out both legs.

4. Don’t Ignore Pain
“Listen to your
knees,” says Moen. “Serious knee problems don’t usually start overnight — they
fester.” So if you’re experiencing knee pain, especially if it’s intolerable,
then you need to figure out why you’re having it. Better a doctor’s appointment
now than a knee replacement later!

Eric Butterman Eric Butterman has written health
articles for more than 20 publications, including Glamour, Men’s
Fitness and Shape.

Copyright © 2010 Studio One Networks. All rights reserved.

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Measuring BMI ~ Are You Fit or Fat?

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By Michael Castleman for Live Right Live Well

It’s hard to resist quick-and-dirty medical tests. After all, they’re fast, easy, cheap and noninvasive. The only problem is that their accuracy is limited. For the past several decades, the standard quick-and-dirty test for obesity has been the Body Mass Index (BMI): Multiply your weight in pounds by 703, and divide the result by the square of your height in inches. A normal BMI is 18.5 to 25; anything over that means you’re overweight. Sure it’s easy — all you need is a calculator — but is it accurate?

Flaws in the Formula
More and more, experts are acknowledging the limitations of the BMI formula. These include:

Athletic conditioning Since muscle weighs more than fat, ultra-fit athletes with lots of muscle and very little body fat can get BMI scores in the “overweight” category even though they’re fitter than the average person.

Age As you get older, muscle tends to get replaced by fat, which can cause BMI scores to skew low and understate your fat-related health risks.

Gender Women naturally carry more body fat than men, which can skew BMI scores low, understating a woman’s fat-related health risks.

Fat distribution Most important, BMI says nothing about where your fat is located. Research shows that people with a lot of abdominal fat (aka pot belly or apple shape) have a greater risk of diabetes, high cholesterol, high blood pressure and heart disease than people who collect fat on their hips, thighs and buttocks (aka pear shape).

Two people with the same BMI, one shaped like an apple, the other shaped like a pear, the apple-shaped person will have a higher risk of heart attack, even though their BMIs are identical.

Better than BMI
Given the limitations of the BMI formula, what’s the best way to determine whether you’re fit or fat?

Hydrostatic weighing This is the gold standard. Using special equipment, you’re weighed while completely submerged under water. The drawback: Hydrostatic weighing is rarely available outside of research institutions.

DEXA (dual energy X-ray absorptiometry) DEXA is the special X-ray used to determine bone density and osteoporosis. It can also be used to estimate body fat. But it requires very expensive equipment and trained technicians.

Bioelectrical impedance analysis This test passes a tiny, safe electrical current through the body. Until recently, this method required expensive equipment and a trained technician. Now, some health clubs offer it, and home test kits have become available, but their reliability is not entirely clear.

Skinfold measurement A tweezer-like caliper is used to measure folds of skin (and the underlying fat) at several places around the body. Like BMI, this test is quick — but somewhat dirty. For the most accurate results, have it done by a trained doctor, nurse or technician.

Waist circumference This test doesn’t measure body fat, but it does provide an indication of your risk of fat-related health conditions. Simply measure your waist at the navel.  “Risk of diabetes, high blood pressure and heart disease begins to rise with a waist measurement above 31 inches in women and 37 inches in men,” explains Harvey Simon, M.D., an associate professor of medicine at Harvard Medical School. “Measurements above 35 inches in women and 40 inches in men are in the danger zone.”

Waist-to-hip ratio This test is almost as quick as waist circumference, but less dirty. Divide your waist measurement by your hip measurement. In women, a waist measurement that’s more than 80 percent of your hips signals too much abdominal fat and an increased risk for health problems associated with obesity. In men, the figure is 95 percent (because men have narrower hips).

The Bottom Line
Today, BMI continues to play a key role in physicians’ diagnoses of obesity. However, more doctors are complementing it with other tests. “Personally, I now pay more attention to waist measurement than BMI,” says Dr. Simon. Adds Arya M. Sharma, M.D., a professor of medicine at McMaster University School of Medicine in Hamilton, Ontario: “Not long ago, doctors put people on scales and measured their heights to calculate BMI and their risk of cardiovascular disease. Now we know they should forget the scale and take out a tape measure.”

Michael Castleman

Michael Castleman has been called “one of the nation’s leading health writers” (Library Journal). He is the author of 11 consumer health books and more than 1,500 health articles for magazines and the Web.

Copyright © 2010 Studio One Networks. All rights reserved.

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Is Boot Camp for You?

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By Karen Asp for Live Right Live Well

With swimsuit season fast approaching, you’re looking for a quick way to shape up. The trouble is, motivation isn’t your strong suit. The solution? Sign up for a boot camp class. Although boot camps have been around for several years, they’re now hotter than ever. In fact, the American Council on Exercise lists boot camp classes among the top fitness trends in 2009. So what’s behind their popularity?

Mega Calorie-burn
For starters, there’s the calorie burn. Boot camp classes incorporate body-weight exercises and cardiovascular intervals, which can be intense, thus boosting the burn. Body-weight exercises might include push-ups, squats and sit-ups, while cardio intervals could entail jumping jacks, squat thrusts, step climbing and running, says Stacy Berman, a New York City-based trainer and founder of Stacy’s Boot camp, an outdoor boot camp program. Put them all together, and you end up burning mega calories — 400 calories in a 40-minute boot camp workout, according to a study from the University of Wisconsin-La Crosse. Do an hour long boot camp workout, and you could toast a whopping 600 calories.

In his two years participating in Fort Wayne Adventure Boot Camp in Indiana, landscaper Bill Hoot dropped 70 pounds. “I was 250 pounds and knew I had to lose weight,” says Hoot, “so when I saw a flier for a boot camp class, I thought it sounded like fun.” An added bonus: Hoot lowered his blood pressure and cholesterol levels so much that he’s no longer taking cholesterol-lowering medications.

Mega Muscle
In addition to improving cardiovascular fitness, boot camps also increase muscular strength, which is crucial if you’re tight on time. “Many people have trouble fitting in strength training and aerobic workouts,” Berman says. “Yet with boot camp, you do both in one workout,” which is a great two-for-one deal.

Mega Fun
Finally, boot camp workouts are just plain fun. “Boot camp workouts offer variety, which makes exercising more enjoyable and could help you stay committed to exercise,” says John Porcari, Ph.D., professor of exercise science and sports science at the University of Wisconsin-La Crosse, and lead author of the study mentioned above.

Finding the Best Boot Camp
Although boot camps attract men and women of all ages and fitness levels, they’re not for everybody. If you’re at high risk for cardiovascular disease, it’s important to get approval from your physician before partaking in a high-intensity workout, advises Porcari. If you have orthopedic problems like knee or back issues, you should also be careful, as many boot camp moves involve impact, which could exacerbate your problems. And if you’re new to exercise, you may want to hold off on boot camp until you’ve gained some aerobic fitness and strength.

Otherwise, do your homework and talk with the instructor, as no two boot camps are the same. Tips for finding the best boot camp for you:

1. Ask for referrals or sit in on a workout to see if you like the class and instructor, recommends Berman. Some instructors are drill sergeants who employ the no-pain-no-gain philosophy, which is never good.

2. Find out if the boot camp provides a good balance of cardiovascular fitness and strength training, which is ideal for getting in good overall shape.

3. Ask about class size. Berman likes classes of no more than 12 to 15 people, as that allows her to pay attention to everybody and recommend modifications where necessary.

4. Consider the length and focus of the program. Boot camps run anywhere from three to eight weeks, and may even be targeted to specific populations like new moms, couples or brides-to-be, so look for one that fits your schedule and goals.

Then prepare to burn calories and build muscle. And don’t be surprised if you notice mental benefits as well. “In three weeks, you might go from doing one push-up to 10 push-ups, which can boost your confidence,” Berman says. “You’ll then wonder what else you can do in life that you didn’t think you could!”

Karen Asp

Karen Asp is a fitness/health writer who writes for numerous publications, including Fitness, Natural Health, Men’s Fitness, Prevention, Self, Shape and Women’s Health. Asp is also a certified personal trainer and group fitness instructor.

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