Tag Archives: fitness

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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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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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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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.

Copyright © 2010 Studio One Networks. All rights reserved.

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Have some Fun ~ Take the “Work” Out of Workout

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By Paul Berger for Live Right Live Well


We’ve all been there, trudging up a Stairmaster, staring out from an air-conditioned fishbowl, counting down the minutes until we can finally go home. It’s no surprise then that going to the gym is a difficult resolution to keep. Remember when exercise meant hopping on your bike and riding with friends until your lungs were raw? Being an adult doesn’t mean you can’t enjoy the favorite sports of your youth — or discover something new. Here, a few ideas to get you out of the gym.

Chase your hoop dreams One of the great things about basketball is its versatility: You can play on your own, one-on-one or in teams. So head over to your local basketball courts and insinuate yourself into a pickup game. It doesn’t matter if you’re not a great player. “There will always be the guy who is better than the other guys on any court, anywhere, at any time. But everyone else is pretty average,” says Brendon Volpe, an IT manager in New York who plays twice a week, in a corporate league and with friends.
Where to begin Check out local basketball courts or type “basketball league” and the name of your town in your preferred Internet search engine.

Discover your inner Beckham There are many reasons why soccer is one of the most popular sports in the world. But chief among them is the fact that it has so few requirements: no bat, no net, no posts, no basket or wall. Just an open space, a ball and something to mark out the goals. Gytis Barzdukas, a software company executive, has played co-recreational soccer in Seattle for about seven years. (Co-recreational teams have a mixture of male and female players, with no more than six of either sex playing at one time.) Although it is competitive, Barzdukas says the emphasis in the lower divisions is on teamwork and having fun. “This is much more about getting exercise and enjoying yourself,” says Barzdukas. “And after the match, we socialize with teammates and go out for beer.”
Where to begin Search the Internet for “soccer” (or football, hockey, volleyball — you get the idea), “league” or “co-rec,” and your town.

Swim, cycle and run the race of your life A race that involves swimming, cycling and running may seem more suited to a Marine or a secret agent than your average Joe, but most towns have triathlon clubs, and it’s a lot less daunting than it seems, according to triathlon enthusiast Murray McCutcheon, a research assistant in optical engineering at Harvard University. “In difficulty level, it’s a little bit longer than a 10-kilometer run,” he says, “but it’s not as onerous as, say, a half marathon, because the sports are split up. You might be a bit fatigued when you get off the bike, but then you start to run and you have to use different muscles.” Traditionally, a starter triathlon, known as a sprint distance, involves a half-mile swim, a 12-mile bike ride and a three-mile run. The mix of activities keeps things interesting, and training can be a lot of fun. When it comes to triathlons, says McCutcheon, “most people’s barriers are in their head. It’s anxiety and doubt that stops people rather than a lack of ability.” 
Where to begin Ask around your local pool or try a combination of the following key words in your search engine: triathlon, running, cycling, swimming, club and your town. Don’t like to swim? Consider a duathlon, which combines running and cycling.

Dance the night away Dancing may not be your typical “sport”; nevertheless, it provides a great cardiovascular workout — plus, it’s a terrific way to meet new people. Carl Nelson travels the country as a freelance designer and dance instructor. His specialty: a form of swing dancing called Lindy Hop. “Big dances will go on for three or four hours, so I usually have to bring a couple of changes of shirts,” says Nelson.
Where to begin Most cities have a dance community with clubs and classes. Try Googling the name of a dance style that interests you (swing, hip hop, salsa, etc.) and your town.

Find your sweet spot on the court When it comes to racket sports, “it is important to find a soul mate or mates that you really enjoy playing with on a regular basis,” says Bob Stoner, an economic consultant from Berkeley, Calif., who has played tennis all his life. During a 20-year stint in D.C., Stoner would meet a buddy three or four times a week, concentrating as much on improving each other’s game as competing. Now that he lives in Berkeley, Stoner plays outdoors year-round, often with his teenage son in the evenings after dinner. Proper form is crucial, he adds: “If your swing’s all wrong, you are going to end up wrenching your back or getting tennis elbow.” So investing in a few lessons can be money well-spent.
Where to begin Head to your local public courts or stop by a tennis club. Useful Internet search words include the following: tennis (or racquetball, handball, squash), league, club and your town.

“I think a lot of people end up in the gym because they can make it fit their schedule, and they don’t have to think about it,” says Stoner. “But that’s never been for me.” If the gym isn’t for you either, it’s time to find your sport. Doing so will take the “work” out of “workout” and make exercise fun again.

Paul Berger

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Paul Berger is the author/contributing editor of six books and a regular contributor to a variety of newspapers and magazines, including The New York Times, Forbes and The Guardian. He lives in Brooklyn, N.Y.

Copyright © 2010 Studio One Networks. All rights reserved.

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My Life Run/BanteringBlonde ~ 5/31 – 6/13

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Summer is officially upon us!  My kids are out of school and we are having a ton of fun.  I’ve been getting my runs in and am feeling very strong.  More and more women are joining our group and we’ve established an official forum on DailyMile.com – be sure to join us as we get the conversations in there flowing! We will officially be calling this endeavor My Life Run and you will start to see us using the hashtag #MyLifeRun, we’d love to have you join in so that we can cheer you on as well!

My kids love to play with my iphone camera and video and they are forever snapping pictures of me.  Whenever I sync with iphoto I’m always finding strange shots of the grocery store floor or videos of some goofy skit they make up on the fly.  Today, however there were several shots of me in my running gear.  I have to say that when I saw the pictures, my first thought was, “Wow I don’t look all that bad right now!”.  I’ve been losing weight slowly but the numbers on the scale don’t really reflect how much healthier I have been getting.  I feel like I look healthy in this photo… and I feel strong.  I feel whole.  I feel like me.

Getting back into the swing of things after my trip to Atlanta for The Race Relax Weekend with @theblogrollers meant missing my update last week so I’ve attached it to this weeks.  You can see that I’m starting to increase my mileage and I’ll be running 3-5 mile straining runs from now on while increasing the distance of my one long run each week.  I’m looking at races and will likely try to run at least one half marathon before the Disney Wine and Dine in October.

How was your week?  If you would like to become a contributing writer to MomActive for the “My Life Run” series just email me at fiona.bryan@momactive.com!

Here is what my training has looked like over the past two weeks….

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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 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

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

Copyright © 2010 Studio One Networks. All rights reserved.

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The Blogrollers First Race & Relax Weekend Huge Success

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As I sit in my airplane at 100,000+ feet, I’m filled with a myriad of emotions. I am a bit sad that the weekend is over and my time with the fantastic social media ladies of the #ATL has ended until we next meet, likely at Blogher or Blogalicious.   I am excited to see my babies, whom I have missed.  I’m looking forward to getting home and finishing up some straggling work before I take the summer off from consulting, and I am at peace with the world after one of THE most relaxing weekends I have had in a very long time.

When I won The Blogrollers contest for a weekend “Race & Relax Weekend” trip to Atlanta, I wasn’t entirely sure what to expect.  I was looking forward to a little time away from the daily grind and was  just plain thrilled to have a reason to train a 5k.  I’m typically focusing on longer endurance runs and never pay much attention to how fast I run.  Let’s just get this straight, I run far and loooong, major emphasis on the “long”. Simply put, I’m a slow runner.  I pretty much run straight 10 min miles no matter the distance so it has been fun to put more emphasis on speed work and I feel strong for it, so I’ll likely keep working at getting to be a “less slow” runner.

The Race

We were a crew of about 20, all with different goals and intentions for the race.  Some of us were out for the run, some for the walk, and others were there for the fun.  As we gathered at the start line, there was no mistaking who the social media mavens were …

Hey ladies!!! That was the start!

I was setting up my music and Nike+ so I could track my time, and suddenly a wave of runners started moving … YIKES we missed the gun.  I bolted forward and just started running.  I was a mess, and in the words of my lady friend @broksocialite, “we don’t DO mess”.  Well, I was a mess of fumbling iphone and wires and I should have been focused and preparing at the start line.  Oooops!  It took me a good 14 mile or so to get myself situated and into a running groove.

Can I just say that Atlanta is humid?  HU- MID! Not just the little glisten/glow kind of humid.  It was SWEAT your balls of humid.  I assumed the heat would be a challenge to me but I also wrongly assumed that because I train at altitude, I’d be able to breath much easier and move along at a faster pace.  Wrong, and a lesson learned – the humidity made the air thick and I huffed and puffed my way along the course struggling on the intake. I knew going in that the hills would likely slow me down a bit .. and they did.  I opted not to stop and wait in line at the one and only water stop. (Just a little FYI on race water tables “best practices”, stand IN FRONT of the table and pass the water to runners as they run by!) This was a decision I definitely regretted later when I would have given almost anything for a drop of water. I’m quite certain I must have sweat several gallons of water in that short distance, as I was blinded by the sweat dripping from my forehead.  My eyes stung and in my mind’s ear,  I was panting like a hyena giving birth. Or at least what I imagine a hyena giving birth would sound like.  I just kept thinking, “You can do anything for 3 miles” and “Suck air IN, Suck air IN”. It’s funny, I felt so strong despite wanting to die.  I was going to push along no matter what!

Never Make Assumptions

My cocky assumption that I’d have an easy time breathing during this race was silly, had I given it much thought or even looked into it at all, I would have realized that the thick humid air would pose a challenge and likely cancel out any benefit I had gained from training at altitude. I’ll chalk this one up to a lack of experience but I can tell you that I won’t ever go into another race being sure of what conditions to expect.

Strange Happenings

Our bodies change as they age and if you’ve ever birthed a child you will likely see significant proof of those children, that increases with each pregnancy and birth.  I’ve had three children. My body is evidence but I practice yoga in order to combat some of the core strength weakness that I might otherwise struggle with. No matter what I do, the trauma that certain parts of my body have weathered in pushing three gorgeous little blessings can not be undone.  I do believe that practicing yoga is just about the only thing holding my hips together right now!

The Finish

The finish line was right around a corner at the bottom of a hill.  Had I known that the finish line were there I might have picked up my pace earlier, but PHEW it was nice to see that “Finish” sign!  I thought I’d pass out as I walked it off catching my breath.  (Another race note: Making runners walk 3 blocks to get water when they’ve sweat so much you can smell them a mile away??  NOT advised – Place it off to the side if you have to but WATER should be in close proximity lest would like to  have a BaneringBlonde yack in the middle of your pretty street!

@stacieinatlanta, me, @brokesocialite

For more about the race, and to read about the “RELAX” portion of the weekend join my on BanteringBlonde…


Relief...

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