Below are our best of hiking tips to ensure you enjoy the wonders of nature while also staying safe and healthy.

How to choose an appropriate hiking route

You might have friends that hike frequently and recommend many trails for you. But are they right trails that suit you?

Everyone has different experiences with hiking. This might be your first time planning a hike, or maybe this is a familiar one that you’ve done before. Regardless, you should always research the hiking trail before choosing it. 

Ask yourself the following questions when choosing a route:

How much time do you have?

Do you want a short hike or an all-day hike? For beginners, we recommend trailers that are 2 hours or less, and marked as “easy to moderate.” Keep in mind everyone moves at different paces so what is an hour to a power walker on a flat trail, will be different to someone that moseys and takes photos on more rugged terrain.

What is your fitness level?

Be honest, you want to enjoy the hike not suffer! If your experienced hiker friends share a similar fitness level (maybe they play on your hockey team or your best frenemy at tennis), what may set you apart is skill dealing with terrain, even though your hearts and legs are of the same fitness level. However if your marathoner-brother-in-law is asking you to join him on a 4 hour hike, and your hobbies don’t include the great outdoors…take that into consideration. Better to err on the side of “well that was too easy” than “that was awful I’m never doing that again!”

What is the elevation?

The elevation of the hike is one factor that determines the difficulty. If you’re a local, you know the Grouse Grind is a pretty intense hike. It’s elevation gain is approximately 800m over a 2.5km distance. So if doing the Grouse Grind is something you’re comfortable with and experienced doing, elevation gains like this over a short distance aren’t too bad. Compare that with Lynn Valley Loop, which has a 160m elevation gain over 5.1km, you can see how this hike would be much less of a cardio challenge.

Logistics?

Are the start and end points the same? Hikes generally fall into one of 3 (4ish) categories. 

1. 1. Start in one location and end in another. For these, you’ll want to figure out how you’re getting back to your car or if transit / uber is accessible to both the start and stop location. These are less popular because of the planning needed
   2. Single trail, out and back. Dog Mountain on Seymour is a good example of a single track hike. These can be popular if you’re concerned about getting lost, look for well marked trails (usually a brightly coloured tag nailed into a tree trunk), and the nice thing is you’ll usually meet people going in the opposite direction, so you know you haven’t wandered too far off the path!
   3. Lollipop route – when seen from above, these have a single trail in and out, but a loop (kinda looks like a lollipop) at one end. A good way to start getting comfortable with looking for markers and signs pointing you to “view” or “parking lot” or “X lake”
   4. Loop – This is pretty much what it sounds like, travellers may have the option of heading “left or right.” If you can read up on the hike, some websites allow people to share comments on the hike and you may see advice saying “go left, it’s nicer” and can decide if you’d like to follow their tip or not

Bring the Ten Essentials for hiking

Have you heard of the Ten Essentials?

The Ten Essentials are a list of items that help hikers be prepared for emergency situations in the outdoors. Although you may only use a few of these items during your hike, these items are essential to your survival if something were to go awry.

The original Ten Essentials list was created in the 1930s by The Mountaineers. This list included a compass, map, sunscreen, clothing, and more. However, over the years this list has changed to a “system” approach, which helps you determine what you should bring depending on the hike.

Here are the updated Ten Essentials systems:

• Navigation (map, compass, GPS)
• Headlamp (including batteries)
• Sun protection (sunscreen, sun-protective clothes)
• First aid (includes insect repellent and foot care)
• Knife
• Fire (matches, lighter, tinder)
• Shelter
• Extra food
• Extra water
• Extra clothes

Learn more about the Ten Essentials here: https://www.rei.com/learn/expert-advice/ten-essentials.html 

Wear the proper clothes and shoes for your hike

You might be tempted to check the weather, throw on whatever you have to go hiking, but wearing the appropriate clothing can help keep you comfortable throughout your hike. You don’t need to worry about expensive, special gear on a beginner hike, but proper clothing is vital. 

While we’ve certainly seen it before, we strongly recommend to NOT wear jeans on a hike. Denim jeans absorb moisture, which can leave you feeling extra sweaty and wet. Be sure to wear comfortable, flexible pants that allow you to move freely to transverse the terrain. 

Shoes can make or break a hike. Wearing improper footwear can increase the risk of sprained ankles and other debilitating injuries. Wear sturdy, well-fitting shoes or hiking sandals (if your hike takes you along beaches and shores, better yet, pack them with you if your trail has both beach and forest sections). These shoes should provide support, traction on any surface, and protection from rocks and roots.

For your upper body, opt for a moisture-wicking athletic top (made of nylon or polyester) that will keep you cool and dry. Wicking is a fabric’s ability to pull moisture away from you and to the outer surface where it can dry. This is very important as a base layer of clothing, as it will let you sweat without feeling chilled or clammy.

Layering is your best friend! Even in the summer, the temperature on trails can drop drastically in the evening. Layer in this order: moisture-wicking base against your skin, insulating mid-layer, waterproof outer shell. Be sure to check the weather forecast before heading on your hike, so you can dress accordingly. 

Do I need to pack food and water for the hike?

The answer to this question will depend on many factors. Just like any exercise or activity, it’s always smart to bring water to replenish body fluids lost through sweat and evaporation on hot days. Sometimes even if it doesn’t feel hot, we still recommend water! How much water to pack, depends on the length of the hike (1-2 hours, maybe a standard 8oz might suffice. Bringing more won’t hurt, and while it will be more to carry, you can easily find popular water bottles that carry up to 24oz, 42oz and 56 oz….and in fancy colours too.

As for food, shorter hikes might only require some trail mix or a ziploc container with fruit and veggie slices. Hikes that span 2-4 hours, sometimes it’s nice to pack lunch (a sandwich, leftovers, fruit and veggies). You don’t have to eat it all, but if you’re feeling peckish, it’s nice to have accessible. Remember to pack out your scraps too, resist the urge to toss your orange peel into the bushes or let the wrapper blow away. Definitely do not feed the animals. Yes, they’re cute, and yes, other people are doing it, but it will keep everyone safer if you don’t feed the wildlife. Nature and your other trail hikers will thank you.

Pace yourself and enjoy the hike

Opportunities to bask in the sunlight and be in nature are hard to come by, so why rush the experience? Beginners unfamiliar with the concept of pacing can sometimes start their hike at a really fast pace, which will drain their energy and leave them exhausted. Slow down and pace yourself to conserve energy. If you’ve done the research and know how long the trail should take, use that as your gauge. Take your time to find a comfortable pace.

If you’re hiking with a group, it’s best practice to stick with the group pace and not wander off. Know where the group is at all times and navigate trails together. If you’re stopping to take pictures or video, let someone know, or pair up, so you don’t accidentally get left behind. If the group is on a schedule (maybe shared transportation was arranged), determine the goal and pace of your fellow hikers, ask if there is lots of times for water breaks, nature (or selfie) photo ops etc. so everyone can arrive and depart at the same time.

Take this time to soak in nature, slow down and enjoy the tranquility nature has to offer. Who knows, you might spot some wildlife or find a beautiful view. A trend we’ve noticed recently is people playing music on external speakers, while hiking. Sure, music played at parks or beaches may have become a “thing” but see if you can enjoy each other’s company, birds singing, the sound of wind through the trees without the aid of a device, we think you’ll all have a better experience this way.

Thinking of hiking with your dog? Check out this link if you both want to get started on the local trails.

We hope you enjoy your hike, so get out there, be safe and tell us all about your adventures when you’re back!

Author: Courtney Knowler

The post Hiking tips for beginners first appeared on Le Physique | Vancouver Personal Training.

Running provides a multitude of health benefits, including burning calories, improving your cardiovascular health, and boosting your stamina and heart health. However, there’s a long-time debate about whether or not a morning run is more beneficial than an afternoon or evening run. I might be a little biased, but I’m going to make  an argument why I think running in the morning has the most benefits! 

Better Sleeping Habits

Ever find yourself tossing and turning in bed late at night? Dealing with insomnia or restlessness in the evenings? Aerobic exercise (or endurance exercise) can actually improve your sleep quality and ease insomnia! By exercising early in the morning, you can burn through the boost in energy slowly throughout the day and feel tired in the evenings. Running in the morning can also improve your sleep latency (the time it takes you to fall asleep), which can help get rid of insomnia and restlessness late in the night.

Performing intense exercise (such as interval training) within an hour before going to sleep can impair sleep. This includes a longer sleep latency and a poorer quality of sleep. Depending on how you structure your runs (some people like walk jogs, others prefer hard sprints), if your style of running doesn’t fall into the strenuous exercise that impairs sleep, feel free to go on an evening run. You’ll have to test for yourself to see what feels right. I have some friends that can’t exercise within 3 hours of sleep otherwise they feel too full of adrenaline to get a good night’s rest. 

Better Temperature Control

We all know how hot Vancouver can get in the summer, especially the past few summers. Planning runs in the morning can help you avoid the burning heat of the day when the sun rises. Also, there are often fewer people running in the mornings, so you don’t have to worry about maneuvering around sweaty people!

Exercise performance can be affected by temperature. Studies have shown that as temperature increases, exercise performance decreases. So running before the sun fully rises can actually help you run further and feel less exhausted afterward.

“Runner’s High”

Ever heard of a “runner’s high”? A runner’s high describes the euphoria and feelings of happiness following a run. It makes you feel like you can achieve anything. While you’re exercising, your body releases lots of endorphins. Some endorphins prevent muscles from feeling pain during exercises. Another endorphin your body releases is called endocannabinoid. As the name hints, they produce similar effects to cannabis, which can boost your mood! This can carry on throughout the day and make you feel ready to tackle the day.

Increased metabolism

When you’re running, your body looks for sources of energy to help fuel your working muscles. After a run, those energy stores need to be replenished. This can increase your hunger following a run, ensuring that you don’t miss the most important meal of the day. If you’re worried about eating too much don’t fret! Your post-exercise meal will be broken down and used to replenish all the energy you used up during your run. This decreases the quantity of food that goes to stores.

Improved Bone Health

Running is an excellent way to manage your bone health. Running is a weight-bearing exercise that stresses the bones in our body in a safe way. Wolfe’s law explains that bones adapt to the stress they’re put under and remodel itself to withstand that force. So by running more and putting that stress onto your bones, your bones will grow stronger and be able to withstand more force. This remodeling of the bones can keep your bones resilient to chronic diseases such as osteoporosis.

Self-Care

Not only is running great for your physical health, but it can also improve your mental health and your own body image! Going on a morning run can give you that well-deserved me time that you don’t have in your busy schedule. Collecting your thoughts and promoting your own well-being can do wonders for your own self-image. These factors can also help you manage stress, lower your risk of illness and increase your energy throughout the day.

The location of your runs also affects how you feel. Studies show that individuals who ran outside in nature had decreased anxiety and rumination (that little voice in your head that reminds you of negative things) compared to individuals who ran on a treadmill inside. So look outside before you decide to run on the treadmill in the gym.

Increased Energy Throughout the Day

Do you ever feel groggy and tired the entire morning? There is an alternative to coffee that will wake you up and prepare you for the day ahead. Studies show that moderate exercise of 20 minutes or more can enhance your perceived feeling of energy. This proves that your morning run doesn’t need to be a marathon, but can be a quick 20-minute jog around your local park or by the ocean. Furthermore, running outside can energize you more than indoors. Besides, you get to see an amazing sunrise as you run and energize yourself for the rest of the day.

Improved Weight Management

Everyone knows that running helps burn calories, reduces body fat, and promotes weight loss. But how does running in the morning enhance these effects? Your muscles need energy when they are active. The sources of such energy can come from carbs, fat, or proteins stored in your body. Generally, the easiest source of energy is from carbs. However, if you’re trying to burn off some stubborn fat, running in the morning is great. If you go on an overnight fast prior to a morning run (no midnight snacks), your body is more likely to use stored fats as energy to fuel your muscles as you run. To add the cherry on top, your food intake decreases 24 hours after you exercise, which can also help with weight management.

Did I miss anything? I’d love to hear your thoughts on the best time of day to go running!

About the Author: Courtney Knowler

Courtney loved sports as a kid, so fitness has always been a part of her life. From playing on sports teams to studying anatomy and kinesiology in university, she hopes to share her love of health and fitness with others around her. She believes in challenging yourself and forming healthy habits to reach health and fitness-oriented goals

The post 8 reasons you should run in the morning first appeared on Le Physique | Vancouver Personal Training.

In this blog I am going to share a few tips on how to maximize your adherence to exercise and exercise programs to help you maximize your benefits and enjoyment.

1. Prioritize yourself

How many times have you thought to yourself “there aren’t enough hours in the day” or “there are SO many things I need to do…for everyone else.” You are not alone! The biggest favour you can do yourself is to create a schedule/calendar where you can organize all your work, tasks, deadlines, appointments, or anything else, in one place. This not only helps you better manage your time, but it serves as a visual aid that lets you see where there may be free time in your schedule, and if not, that you actually need to create something just for you. If something is important to you such as your health, or quality time with family, don’t “find” time, you “make” time – this is step one.

For people just starting out, a good initial goal is to block off a slot of time at least once a week to exercise. It does not have to be the same time each week (your schedule may not even allow that), just aim for once a week. Determine what is realistic and something you can sustainably maintain. Is it 20 minutes a day? 60 minutes, 3 times a week? 30 minutes in the day, but broken into three 10 minute chunks? From there, you can evaluate which times work best with your mood, your schedule, and your sleep, and continue exercising at those times moving forward.

Brainstorm:

Am I more likely to feel motivation in the morning or evening? Will my schedule be easier to manage before everyone starts calling and texting, or would it be better for me to set boundaries after work and prioritize myself a couple days a week? What time of day do I feel the most energized to do some kind of activity?

Look at the big picture schedule and see if there are spots where you can prioritize your self care over something that might be draining such as being on social media, or attending yet another meeting that you don’t need to be part of.

2. Get an accountability partner, or people to exercise with

Some workplaces are starting initiatives to help keep their employees healthy. There may be a lunchtime yoga or fitness class offered at your office, or there may be a nice walking trail nearby. Reach out to your coworkers and employer to see how they could support you on your fitness journey, you may be surprised at how open they are!

Accountability is a huge contributor to exercise adherence. It is one thing to be accountable to yourself, but if you are exercising with others, or have others encouraging you, you are much more likely to stick with it. Support from your family and friends goes a long way in helping you adhere to lifestyle changes. 

In Vancouver, there are numerous Learn to Run programs put on to get people prepared for the Sun Run in April. While running might not be your thing, it’s just one example of something that you could find!

3. Pick an activity you enjoy doing

Once you have blocked off the time to exercise in your schedule, the last thing you want to do is dread that time! It is much easier to stick with a program or activity you enjoy than one you do not, seems self-explanatory right? However, this is a common mistake that many people make when starting to exercise. You want to look forward to your exercise time, and be excited about taking care of yourself!

There is a huge variety of activities to partake in that keep you healthy. If you are the type that likes to get your heart pumping and your body sweating, maybe crossfit or running is for you. If the former sounds like torture, then maybe you would enjoy weight-training or walking. Yoga, pilates, spin classes, kickboxing, zumba… the list goes on! There is most definitely something for everybody.

Brainstorm

Try to make a few quick lists for yourself:

1. exercises/activities I’ve always wanted to do / really love doing
2. exercises/activitiesI’m okay with doing
3. physical activities I really don’t enjoy (and maybe why)

This will give you a template of activities to engage in to help you start your fitness journey!

It may take some trial and error in the beginning, but don’t give up. Starting something new is always the hardest part. Perhaps, you will fall in love with something that you never saw yourself doing, you never know until you try!

4. Expect lapses and don’t be too hard on yourself for it

Did you ever hear about the guy with the perfect workout schedule who never in his life missed a workout for any reason? Me neither, because a person like that does not exist. Life happens, and sometimes we just have to go with the flow. If this means missing a workout or two, THAT’S OK. 

It is easy to get stuck in a rut. After missing one workout, you may feel discouraged and not want to attend the next, which starts a cycle that results in loss of adherence. Surprise surprise, you are not alone! This is a common sentiment and cycle that affects everyone. So how do you get around it?

When starting your exercise routine, be honest with yourself. Nobody is perfect, life happens and stuff comes up when you least expect it. Knowing in advance that these moments will come at some point and that you will bounce back, will set you up for success. Having the mental strength to come back after missing one or more sessions is greatly aided by the points we mentioned earlier: do something you love so that returning to it is easier, have support from others and stay accountable, and give yourself the time you need in the week to exercise.

Brainstorm

Ask yourself: What are the obstacles to my goals that could come up? This could be a busy schedule, a demanding job that requires you to stay late sometimes, or perhaps you are able 

to get good momentum but then get hurt after a couple weeks. With the list of obstacle you came up with, come up with strategies to help overcome them if they happen:

Ex: My boss asks me to work late – schedule workouts in the morning. Or schedule an appointment with a trainer, so I CAN’T stay late

Ex: I always get hurt and then set back – work with a trainer or a friend that knows how to deal with injuries to check my technique or have my physio on speed dial or listen to my body

This will allow you to already have a plan in place for when the most likely things to go wrong, go wrong. With the plan, you can resolve issues faster, and stay on track without completely losing the adherence.

5. Motivation and goal setting

The last point I want to mention is your reason for exercise. Motivation can come from different places. It can be:

1. Extrinsic Motivation: Motivation stems from desire to achieve an external reward or avoid punishment. Usually focused on the outcome of the activity. Ex. A focus on a desired body weight or physique that you are working towards
2. Intrinsic Motivation: Motivation stems from internal rewards and enjoyment of the activity. Usually focused on the progress, and doing the activity. Ex. Taking a spin class with your friends because you love the activity and the quality time with your friends.
3. A mix of both: a healthy balance of intrinsic and extrinsic motivation. Ex. Playing on a recreational hockey team because you love the sport, while also working towards the playoffs.

Numerous studies have shown that those with primarily intrinsic motivation are those that are more likely to adhere to an exercise routine. This plays into our point above about doing something you love to exercise, that’s intrinsic motivation! 

Brainstorm

Think about your own personal motivators for exercise. Which are intrinsic and which are extrinsic? Do you have a balance of both? 

When goals are oriented around the outcome of exercise, it can be very easy to lose motivation, and put ourselves down. Weight loss and change in physique are outcomes that can sometimes take months, depending on exercise intensity and limitations. If you are not hitting those goals in the first few weeks of starting your exercise routine (which you will most likely not), you may stop all together and perhaps blame yourself for not hitting your goals. Many people have had these experiences which present as barriers to starting exercise programs in the future.

When setting goals at the start of your exercise program, try to come up with progress goals as well as achievable outcome goals. Progress goals refer to those that you can hit as you continue your exercise program. Some examples of these are:

“I will go to the gym at least once a week”

“I will  take my dog for a walk three times a week”

“I will be able to run 1km continuously by the end of the month”

Hitting these goals as you progress through the program will further encourage you to continue, and build on the goals you have already hit. This will help you adhere to the program as you can see the benefits as you continue with it.

All in all, everyone’s exercise journey is a unique one. Some of us are sprinters, others are walkers, and some of us really love that stationary bike. What we do have in common however, are certain barriers to exercise. Scheduling, finding an activity you love, lapsing, and finding the right motivation, affect us all. The take home message from this blog is that you are not alone! With a little bit of work beforehand, and the tools we just shared now under your belt, you are equipped to maximize your exercise adherence and overcome those barriers!

Happy exercising! 

Author: Sarra Pirmohamed

Studying Kinesiology at Simon Fraser University, Sarra started playing sports at a very young age and has always loved competition and being active. She has been inspired to learn more about exercise physiology and rehabilitation. Sarra is a Client Care Manager and Jr. Kinesiologist at Le Physique

The post 5 tips to making your health routine stick first appeared on Le Physique | Vancouver Personal Training.

No, it’s not a type of math, nor is it a measuring system, plyometrics is a group of exercises that build on power using quick bursts of force. This may sound intimidating, but plyometric exercises can be quite simple. In fact, we’ve already prepped you on the topic of ‘plyos’ in an earlier blog, AND it’s very likely that you have done jumping jacks at some point…but did you know that jumping jacks are a plyometric exercise? You have gotten yourself started already.

The science of plyometrics

As stated above, plyometrics works to develop power which is the combination of strength and speed. Power is the use of force over a specific range of motion and period of time.To produce this force, the muscle must contract in either a concentric or eccentric manner. Eccentric contractions (lengthening of the muscle while producing force) produce more force and utilize less energy than concentric contractions. This is due to the difference in recruitment of motor units.

Motor units are bundles of muscle fibers that are all innervated by the same motor neuron. They range in size and are recruited at different times during muscle contraction. The smallest motor units, known as slow-twitch fibers are recruited first and produce minimal force for a long period of time. The last motor units to be recruited are the largest, these are known as the fast-twitch fibers, which produce large forces but for short periods of time.

Eccentric contractions require less motor unit recruitment and in turn, less energy expenditure. This occurs because the load of the external force (ie. the dumbbell, the olympic bar) is greater than the force produced by the muscle. Wow, that was confusing! Let’s break it down with an example:

You are performing bicep curls with a 20lb dumbbell. As you curl the dumbbell up towards your shoulder, you are performing a concentric contraction (shortening of muscle while producing force). The muscle contracts and you can admire your big guns in the mirror as they are flexed. The next step of the movement is the lowering of the dumbbell back down towards the floor, this is the eccentric contraction! Your bicep is elongating but still producing a small force to control the speed of lowering of the dumbbell. The force of the dumbbell is greater than the force of your muscle, which is why it is lowering towards the floor.

To produce the greatest force and power from the muscle, we must combine eccentric and concentric contractions. An eccentric lengthening phase prior to a rapid concentric contraction produces the power, and therefore speed and force, that is the basis of plyometrics! This sequential eccentric/concentric contraction is called the stretch-shortening cycle. Through various plyometric exercises and training, you can adapt your muscles and generate more power to benefit you in all aspects of your life.

Benefits of plyometrics

Plyometrics is typically combined with resistance training to maximize benefits. In general, the most common result of the two is an increase in muscle size, an amazing benefit for those impacted by sarcopenia (age related loss of muscle mass). Did you know that ??as you age, you lose roughly 5-8% of muscle mass each decade after you turn 30? This might not sound like much, but the average American male is 5’9″ and weighs ~200 lbs. Each decade, that is around 10 lbs of muscle lost. By the time you’re 60 years old, you’ll have lost 30 lbs of muscle. This is why plyometrics can be so beneficial for older age groups!

This increase in size is seen most frequently in the leg muscles such as the quadriceps, hamstrings, and adductors, since jumping is a big aspect of plyometric training programs. However, programs can be created and altered based on your wants and needs. You may want to increase your agility, vertical and/or horizontal jump distance, or simply your balance… plyometrics training can be adapted to improve all of these. Sport specific training can also be completed to improve specific aspects of your athletic performance.

But what if you aren’t playing any sports right now, what reason should you have to try plyometrics? (Hint: see answer below)

Plyometrics and injury prevention

No one likes getting injured, and the time it takes to recover can set you back on your fitness journey. Plyometrics improves landing techniques as well as torque stability, both huge aspects of our daily lives. Ever feel that weird back pain when rotating while carrying something heavy? Upper body plyometric exercises can adapt muscles to improve torque and protect your body from injuries caused by routine tasks.

The last benefit I wanted to mention is improved bone density! This one is perhaps the most important impact if you are simply looking to stay healthy. The impact phases of plyometrics (ie. the landing) provides a stimulus for the body to lay down the building blocks to increase bone tissue. This is extremely beneficial for any age group to build strong bones and delay the effects of osteoporosis (age related decrease in bone mass). 

Plyometrics for Beginners

Prior to starting plyometric exercise, some trainers recommend being able to squat 1.5x your body weight for at least one rep. While this is a great way to ensure your joints/body are capable of handling the increased loads associated with the jumping aspects of plyometrics, it does not apply to all plyometric patterns. As long as you have a stable core and joints and a good range of motion, you will be good to go for low-impact/bouncing and beginner plyometrics. This way you can build your way up to doing high-impact plyometrics and see all the wonderful improvements you make on the way!

Now that you know what plyometric training is, and why it is so great, let’s get you started with a few beginner exercises to ease your way into a better you.

Jumping Jacks

1. Begin with your feet together and your arms glued to your sides
2. Jump in the air while spreading your legs and clapping your arms together above your head (exhale during this motion)
3. Land in this position
4. Jump in the air while bringing your arms back to your sides and bringing your legs back together
5. Repeat for periods of 30s – 1 minute and progress as necessary!

These guys might be doing it “Wrong” but they’re still jumping!

Jump Squats

1. Begin in a squat position with your arms tucked to your chest
2. Jump upwards and extend your arms backwards or to the sky to propel yourself upwards (exhale during this motion)
3. Land in the position you started in
4. Repeat for periods of 15s – 45s and progress as necessary!

Medicine Ball Chest Pass

1. Begin in a comfortable, low position with knees slightly bent and a strong base of support. Hold the medicine ball close to your chest
2. Extend your arms and throw the ball to a partner or a strong wall (exhale during this motion)
3. (Optional): Receive the ball by having your arms extended and bringing the ball back to the starting position as you catch it
4. Repeat for periods of 15s – 45s and progress as necessary!

Final remarks

Now that you know what plyometric training is, how it benefits you, and some examples of beginner exercises, you have everything you need to get started! If you do have injuries or already suffer from osteoporosis, it is best to get a doctor’s or trainer’s advice about whether you are able to incorporate these exercises into your program. There are however many different types of plyometric exercises that do not require jumping, or utilize specific muscles, making it a very flexible training type for anyone to try.

Happy exercising!

About the author: Sarra Pirmohamed

Sarra started playing sports at a very young age and has always loved competition and being active. She has been inspired to learn more about exercise physiology and rehabilitation and is currently enrolled at Simon Fraser University completing her degree.

The post Workout tips: Are Plyometrics for you? first appeared on Le Physique | Vancouver Personal Training.

Protein – So what’s the scoop?

By Andrea Cheung

What are proteins?

Proteins are organic molecules composed of a folded chain of amino acids. These amino acids are the building block for tissue repair and growth, and produce other important molecules to help the body with regulation, such as hormones. At the same time, it is an energy-yielding nutrient when carbohydrates run out in our body. 

How much protein do I need?

The amount an individual requires depends on a few factors, two of which are your current weight and your activity level. If you have that information, calculating how much protein you need is easy as steak and kidney pie (or rice and bean pie?).

Body weight (kilograms) x activity modifier = daily protein intake (in grams) 

• Sedentary: 0.8g/kg body weight 
• Light activity (workout 1-2 days/week): 1.0-1.2g/kg body weight
• Moderately activity (workout 3-4 days/week): 1.2-1.5g/kg body weight
• Vigorously activity (workout ?5 days/week): 2.0g/kg body weight
• Older adults (over age 65) should consume at least 1.2g/kg body weight to maintain muscle mass

Here are some examples:

(1) New exercises in her 40s who works as an office clerk, does some house work, walks a couple times a week. She 55kg

Light activity level: 55kg x 1.0-1.2g/kg = 55-66g protein/day

(2) Athlete who weight trains 5 days/week. He is 160lb (72.7kg)

Vigorous activity level: 72.7kg x 2.0g/kg = 145.4g protein/day

(3) Individual in their 70s who swims 2x per week in the pool and weighs 68kg

Light activity: 68kg x 1.0-1.5g/kg* = 68-102g protein/day

*While they are categorized as light activity, and in their 70s, this person should consume more protein to retain his muscle mass. 

When someone becomes more active, such as participating in high intensity exercise most days, the body actually breaks down more protein in order to rebuild the tissues such as muscle fibres to accommodate the additional stresses on the system, and sufficient dietary protein can help retain muscle mass. 

Special considerations:

Aging adults should also consume 1.2 – 2.0g/kg body weight protein daily, as this population is less responsive to low doses of amino acid intake. However, we should keep in mind that more than 2.0g/kg body weight protein for a period of time can cause health problems. 

Pregnant and lactating people are also recommended to have a bit more protein due to the metabolic demands of pregnancy and lactation. So for example, a non-active individual is recommended 0.88 grams to 1.1 grams per kilogram of body weight per day.

Is it possible to have TOO MUCH protein?

Some fitness myths push protein so much, that some newly active individuals will overconsume protein and often associated with that, is additional calories that are not needed by the body, resulting in extra weight gain, as the calories from protein are stored as body fat. Of course that are some individual that have goals of increasing body mass and when it is a deliberate strategy to achieve their goals, great. Just don’t fall into the trap of thinking more protein = more muscle without all the factors considered.

From a health standpoint, protein over consumption has been correlated to kidney stone formation due to increase in urinary acidity. If we over consume red meat that is high in saturated fat, there is an increasing risk in coronary heart disease due to lipids disposed in blood vessels. 

Individuals with kidney or liver disease are advised to lower protein intake due to stress on their systems. Doctors recommend 0.6-0.8 grams / kg of body weight.

But am I getting enough protein?

While protein under consumption is not as common in North America, this does happen occasionally in elderly due to loss of appetite. 

Another population that may be at risk of underconsumption are people new to vegan or vegetarianism that have cut out meat and meat products without making adjustments to their diet. Thankfully, it’s not difficult for plant-based eaters to get enough protein! Beans, nuts, seeds, and legumes are high in protein that will meet your daily protein requirement. We will talk about it in the next section. 

Without adequate protein, adults will face muscle loss and increase risk of developing sarcopenia, an age related involuntary loss of muscle mass and strength. Evidence suggests that individuals that might be classified “at risk” of having not enough protein, should have closer to 1.2-1.5g/kg body weight daily to help increase muscle mass and strength. Strength training programs such as resistance training will aid in muscle maintenance combined with sufficient protein intake 

How to estimate the amount protein in my meal?

Obviously if you can get yourself a fancy scale that can get you a decimal point or two in gram measurements, we recommend a digital scale, if exact numbers are important to you. However if you’re just starting out and don’t have a scale, the best option is to use the palm of your hand as a guide. 

A serving of protein (15-30g) for something like a steak or chicken breast is around palm size, where 2 servings per meal will be optimal for the general population. For example, a 50 kg individual will need 50g of protein per day, then 2-3 palm sizes of protein will satisfy the minimal protein intake for the day.

Here are a few examples of a serving of protein:

• 3 large eggs
• 100g of chicken breast
• 200mL (1 cup) of greek yogurt
• 2 ½ cup of Cooked quinoa 
• 300g of Firm Tofu 

Research also recommends spreading your proteins in each meal rather than finishing it in one meal. This provides better absorption and reduces the amount of excess protein being oxidized for energy use. To build muscle, experts recommend the best time is within 2 hours after your resistance training with a mix of carbohydrates for optimal results. Having a small amount of protein 1-2 hours before workout can also kick start muscle synthesis. However, if you forgot to have protein pre- or post-workout, no worries! As long as you have sufficient protein throughout the day, you will still get the benefit of protein on muscle synthesis.  

What’s a complete protein?

Complete protein food sources mean that item has a full complement of 9 essential amino acids, which our bodies don’t make. Just for your trivia night, these are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Items like fish, eggs, dairy products, steak and soy products are considered complete.

Items like nuts, whole-grains, seeds and legumes are high in protein, they are considered “incomplete.” So for individuals that have a plant-based diet, they’ll need to consider having a variety of foods in combination in order to create a complete protein. 

 Here are some some sample combinations:

• Black beans + corn (legume & grains)
• Chickpeas + sesame seeds (legumes & seeds)
• Kidney beans + cashews (Legume & nuts)

You don’t have to combine legumes with grains, nuts, or seeds to form“complete protein, into a single meal. As long as you eat a variety of whole foods during the day, this will not impact whether the food is an incomplete protein. 

Is there a “BEST” protein to eat for health minded people?

Canada’s food guide recommends to choose protein foods that come from plants as they are high in fibre and low in saturated fat. Some options are tofu, tempeh, and edamame (all considered complete protein, too!). The food guide also recommends lean sources of protein such as fish and shellfish. Chicken of the sea and sushi not your favourites? That’s okay, you can prioritize white lean meat (chicken) over red meat (steak). This is because red meat tends to have higher saturated fat content, which may contribute to heart disease. You may also consume milk and dairy products that are unsweetened and low in fat. 

Here are some common foods that you consume and the amount of protein it contains:

• 1 large egg: 6g 
• 1 tsp peanut butter: 4g
• 100g broccoli: 2.8g
• Medium size corn: 3g
• One Timbits: 1g
• One bagel: 10g 

If you would like to know more about which types of foods are high in protein, here is the link for you to find out more!

But if I eat more protein, I’ll have more muscle, right?

There is a long standing myth that consuming protein will create muscle growth. While this is not totally wrong, muscle growth requires 3 major mechanisms – muscle tension, muscle damage, and metabolic stress. These stresses AND adequate proteins will then promote muscle growth. Therefore, without any stresses from resistance training, consuming more protein will not benefit us from gaining muscle mass. Rather, we may end up over-consuming protein that impacts our health. Look forward to our next blog about signs and symptoms and risk of protein overconsumption to our health!

References:

• Canada’s food guide: https://food-guide.canada.ca/en/healthy-eating-recommendations/make-it-a-habit-to-eat-vegetables-fruit-whole-grains-and-protein-foods/eat-protein-foods/ 
• Protein consumption and elderly: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924200/ 

With a passion for an active and healthy lifestyle (especially swimming), Andrea is pursuing a degree in Kinesiology to with the goal of having a positive impact on people’s health.

The post Protein – how much do I need? first appeared on Le Physique | Vancouver Personal Training.

One thing all these issues have in common is that they can be caused by improper footwear. In this post we will share with you the best type of shoe to wear for running and for indoor cross training. We will also discuss advice to help you avoid shin splints, plantar fasciitis, and achilles tendinitis. By the end of the blog, you will be equipped to go about your daily life, free from the hassle of these pesky pains.

We recruited the help of Michael Ryan, the Head of Product, Brand and Innovation at Kintec, to provide us with some professional advice. 

What  type of shoe support would you recommend for a runner / jogger? 

Michael: “I would recommend a shoe that first of all fits well. Fit trumps everything else when it comes to footwear. I would want to understand what type of functional parts of a shoe this runner requires, is it making it easier to run, is it making it easier  to run faster? Or maybe there’s a particular injury that this runner wants to accommodate. All of these things should be considered in recommending footwear.”  

When purchasing new shoes for running or jogging, it is important to have clear goals and outcomes that you can express to your shoe expert. This will allow them to make the right recommendations to fit your needs and help you reach your goals. Maybe you don’t know what your goals are, and that’s ok! Shoe experts can recommend a shoe for you based on your reports of comfort and fit, with different styles and supports of shoes.

What  type of shoes do you recommend for someone who does indoor cross training? 

For indoor cross training, Michael recommends footwear that is lower profile, has a lower heel pitch, and has a higher density or durometer of midsole foam as it will help responsiveness during multidirectional tasks.  

Heel pitch is the difference in cushion height between the forefoot and heel of the shoe, with pitches typically ranging from 0-12mm. Durometer refers to the hardness/stiffness of the material of the shoe. With less heel elevation and firmer foam in the shoes, not only will multidirectional movements be more controlled, but landing after jumping and high intensity movements will be more supported by your shoe, to help prevent injury.

Having the right shoe support can make a huge difference in your comfort and pain when exercising or even just walking. It is normal to have muscle soreness following physical activity after a long period of rest, and taking a break and stretching will most definitely help alleviate some of that pain. However, not all pain is good pain. If your pain is sharp, or limiting your range of motion, it is likely that something is not right. Certain pains can also be caused by altered gait or weight bearing during running and other exercise. Therefore, we have some final advice for you to avoid those pesky pains (achilles tendinitis, plantar fasciitis, and shin splints). 

Types of pain lower leg pain: Achilles Tendinitis

The achilles is the long stretch of tendon that connects your calf to your heel; it can become aggravated when the intensity of exercise is suddenly increased, or the exercise is not consistent. If you start to feel an achiness in your achilles, take a break!

Tips to avoid achilles tendinitis 

While it might sound like common sense, “listening to your body” is still worthy advice to dispense, especially if someone has a sport or activity they love and goals they want to reach. Individuals that tend to be new to activity, or have “suddenly” increased intensity or distance, it’s very possible that over-training is the culprit. 

To decrease your chances of injury, be sure to gradually increase the intensity and duration of your exercise, as well as have shoes that support your arches to reduce strain on the achilles tendon. As always, if the pain is persistent and hindering your ability to do daily tasks, see your doctor.

Types of foot pain: Plantar Fasciitis

Plantar fasciitis is the inflammation of the tissue at the heel of your foot and is usually accompanied by aches. To prevent this pain, avoid shoes with minimal support such as flip flops, high heels, and 5 finger shoes.

Tips to avoid plantar fasciitis 

Foot experts recommend keeping your feet strong and wearing a mixture of different shoes with different support. While I’m sure those comfy loafers, or stylish heels are your absolute favourite to wear, avoid wearing poor supportive shoes for prolonged periods when you have to be on your feet.

To keep your feet strong, swap out old shoes for those with better support and build up your foot and leg strength during training. Yes, there are exercises you can do to strengthen your feet and lower legs, it’s true! And yes, there are ways to do it progressively, if you find being barefoot uncomfortable (psst, we are always more than happy to help you build your strength to prevent plantar fasciitis and other injuries!). 

Types of lower leg pain: shin splints 

Shin splints is actually an umbrella term for several different types of pathologies. It often refers to the pain that runs along the front of your shin, usually down the tibia (the front bone of your shin). They can be caused by sudden increase in intensity or duration of exercise, hill running, uneven terrain, and more (similar to achilles tendinitis). Footwear that has good cushioning can help manage the pain if you are finding some discomfort with activity.

Tips to avoid shin splints 

You can help avoid shin splints by following the same advice as avoiding Achilles tendinitis.  Michael proposes “Don’t over train, listen to your body, and be consistent with your training.”

All in all, comfort is key. You may have a favourite brand or style of runners that have stuck with you through the years and give you the most comfort when you exercise, which is great! However, if you are active, you do want to replace your shoes at least annually, as the foam does break down along with the support it provides. The recommendations made throughout this blog are merely suggestions and tips to help you be more comfortable and content with your active life. Happy exercising!

If you would like more information or to get in contact with Michael, you can reach Kintec at service@kintec.net. 

Author: Sarra Pirmohamed -Client Care Manager, Jr. Kinesiologist

Sarra started playing sports at a very young age and has always loved competition and being active. She has been inspired to learn more about exercise physiology and rehabilitation by pursuing a degree at Simon Fraser University and helping others live healthy lives.

The post Common foot injuries and shoe recommendations first appeared on Le Physique | Vancouver Personal Training.

When you take your first steps of the day, do you feel a stabbing pain in your heel? Or does your foot ache part way into a jog or run? That could be plantar fasciitis talking to you. Plantar fasciitis is the inflammation of the plantar fascia connective tissue (that big tendon on the bottom of your foot). It extends from your calcaneus bone (heel) to the phalanges (toes). This thick tissue is shaped like a bowstring that helps support the arch of the foot while also absorbing shock while walking. 

When the plantar fascia is put under too much tension and stress and repeatedly stretched, it can cause minuscule tears that result in painful inflammation. 

What causes Plantar Fasciitis?

Although there is no one clear cause for plantar fasciitis, a variety of risk factors can contribute to the onset of this painful condition and can happen to anyone. Plantar fasciitis is commonly seen in active and sedentary populations. So what gives?

If a person has a sedentary lifestyle in combination with being “overweight,” they are susceptible when the extra weight causes extra strain on plantar fascia while doing daily activities. Athletes on the other hand, may experience the same pain as a result from excessive running or being on their feet for prolonged periods of time. Of course people in between, that are mildly active and in the “appropriate” weight range for their height can also experience plantar fasciitis. Hurray.

Then there’s your foot’s biomechanics to consider. Individuals with flat feet / low arches (also called pes planus) and high arches (pes cavus), may play another major role in developing plantar fasciitis. Those with flat feet  often experience over pronation of the foot which can result in excessive strain of the plantar fascia, while pes cavus foot types cannot dissipate force evenly due to limited range of motion in the joints, which results in decreased flexibility in the calf muscles and Achilles tendon. 

What activities might cause plantar fasciitis? Should I avoid them?

Plantar fasciitis is quite common in runners, likely due to the accessibility of the activity amongst marathoners, weekend warriors and people just trying to get into it. It can also affect athletes whose sports require explosive power (i.e. gymnasts, basketball, tennis, dancers, etc.)

In runners, the loading force can be up to 200% of their body weight. With repetitive motion and increasing intensity during training, it can lead to overuse and result in pain and inflammation in the heel.

While avoiding the activity altogether to prevent getting plantar fasciitis isn’t recommended, we suggest starting any new activity slowly to allow your body’s joints, muscles and tendons to properly adapt over time. 

How to manage plantar fasciitis

Depending on how severe the condition is in each individual (please see your doctor to make sure your diagnosis is correct and the pain / discomfort actually is plantar fasciitis and not something else like a bone fracture etc), there are both conservative and radical approaches to treating plantar fasciitis:

Conservative therapies may include:

1. RICE method – Rest, Ice, Compression, Elevation. Although the focus is on Rest and Ice if you notice heat and swelling in the area.
2. Taking analgesics as prescribed like Advil (ibuprofen) or Tylenol (acetaminophen) to relieve pain caused by plantar fasciitis accompanied with sufficient rest 
3. A physical therapist can use modalities to help speed the body’s natural healing process. They may have you work with a kinesiologist and prescribe a series of exercises or stretches that can strengthen the lower leg muscles and lengthen the Achilles tendon (see below for exercises)
4. For those with pes planus foot types, foot orthotics can help to prevent overpronation of the foot, and help distribute forces more evenly

How can a kinesiologist help me with my plantar fasciitis?

Strengthening exercises are often recommended for muscles surrounding the ankle joint and supporting the foot, such as the tibialis anterior, tibialis posterior, and peroneal muscles, presumably to control pronation.

Again, depending on the root cause, if a client has pes cavus, the focus would be on stretching the calf to decrease muscle tightness. If someone has pes planus, focusing on strengthening the muscles in the arch of the foot take priority.

In both cases, since plantar fasciitis follows you around if you’re on your feet, and assuming you use your feet daily, we’d check that proper footwear or orthotics are a measure to support your foot while it heals. Not all people need to wear supportive footwear 24/7, especially if the issue can be corrected through exercise, stretches and time, however if you’re suffering from it now, and need to get your 8k run in tonight, no amount of stretching and strengthening this morning is going to help you during your run. Some individuals have been able to forgo use of orthotics and shoe insoles after time but this could depend on the root cause of the issue. Again, speak with your doctor about your options.

Exercises and stretches to help plantar fasciitis

1. Heel raises: Stand on an elevated surface (stairs or step bench will work) with the ball of your foot, and put a rolled towel underneath your big toe joint. This puts your foot into a “toes-up” flexed position. Your heel should be elevated. As this isn’t a balance exercise, hold on to a banister or a stable structure, such as a chair or wall, for balance. Begin the heel raise with the concentric contraction by raising up for 3 seconds, holding the contraction for 2 seconds at the top. Lowering the heel towards the ground slowly (take another 3 seconds) and holding the stretched position for 3 seconds. Repeat this exercise for 8 – 12 repetitions, 3 sets a day. Start with two feet if your plantar fasciitis is quite acute and tender, then progress to one leg as your strength and comfort increases.
2. Towel gathering: Seated on a chair with a towel laid flat in front of you, place your foot on top of the towel and using your toes, scrunch the towel towards you. Then, use your toes to push the towel away from you. To make this exercise more challenging, place a weighted object such as a soup can on the other end of the towel and repeat the exercise.
3. Foot / calf stretch: Seated on a chair, place a rolled towel around the ball of your foot, and hold both ends of the towel in your hands. Gently pull on the towel so your foot flexes and pull your toes towards you, while also ensuring that the knee is straight. Hold this stretch for 15-30 seconds. For individuals who have a bit more flexibility and may find this exercise too easy, the exercise can be modified by using your hand to grab on to your toes, instead of using the towel. Without bending the knee, slowly lean forward until you feel your calf stretching.

If you’re suffering from plantar fasciitis, hopefully one of the above strategies sounds familiar as something your doctor or physio recommended for you, and remember to stick to the recommended regime for best results. If you’ve tried them but aren’t seeing any improvement, we strongly suggest checking back in with your physio or GP to rule out any other issues such as a fracture. In some cases where strengthening and stretching exercises aren’t making a difference, they may also refer you to a podiatrist for specialized help. 

Co-Authored by Brian Lau

The post Help I think I have plantar fasciitis first appeared on Le Physique | Vancouver Personal Training.

High Intensity Interval Training (HIIT)

What is high intensity interval training you ask? It is a cardiovascular training method designed to push the body to its limits while taking adequate rest sessions between sets. The short bursts of intense exercise allows the individual to maximize their work out period and increase gains. The working interval generally lasts for anywhere between 15 seconds to 3 minutes in length and vary depending on your personal fitness goals. The general trend is to gradually decrease intensity as the working sets get longer in duration, however, it is important to make sure the set is not too easy.

Make sure to push yourself an appropriate amount and not to the point where you induce feelings of nausea. The rest period is designed to help the body recover after an intense amount of exercise. A greater rest period should be used for novice gym users, to balance the intensity of the working interval. Advanced gym goers can decrease rest intervals to push themselves even more.

Rest periods are a good time to rehydrate the body, to keep your mind and body sharp. Without the right hydration, your performance declines. A good indicator is listening to how you feel, if you feel thirsty during a workout drink water! Water is 75% of all muscle tissue and 10% of fatty tissue and dehydration can have a huge impact on your athletic ability.

The work to rest ratio is the amount of rest an individual receives based on amount of work done. This is adjusted according to the goals of the participant and modified later in the program. Start with a work to rest ratio of 1:3 meaning for every 60 seconds of exercise, take 180 seconds to recover. As you become more comfortable with HIIT, you can change to a 1:1 ratio but eventually work towards a 2:1 ratio, where work time is greater than rest time.

What should you be doing during the rest periods?

Beginners may want to perform “passive rest” (complete rest) where you might take a seat, grab some water or catch your breath during the rest time. As you become more fit, swap passive rest for “active rest” where you’ll move during the break, but with low intensity to keep the heart rate at a moderate level.

If you have access to multiple pieces of equipment, don’t be afraid to combine different types of exercises within the same day. Everyone likes variety and for many, running for an hour straight can be boring. In a split exercise interval training program, you can swap between the two exercises performing alternating sets of each for your desired interval. An example would be 30 seconds sprint followed by 60 seconds rest and 30 seconds of skipping before resting 60 seconds again. Changing up the program  can keep exercise exciting and make you come back for more. If you are training for a marathon or a sport specific event, I would recommend you stick to a training in the same modality.

How often should I do HIIT workouts?

HIIT workouts should be performed 2-4 times per week in within 30-60 minute sessions. Two sessions a week will enable the user to maintain their current level of fitness while subsequent sessions will yield growth. Five or more HIIT sessions a week can lead to over training, burn out and possibly injuries.

3 Benefits of Interval Training

1. Burn more calories in a shorter amount of time
2. Increase speed and endurance
3. Provides variety and keeps cardio sessions exciting

With all these extra hours you saved, you now have more time to pursue your hobbies, get additional work done and spend time with loved ones. This is a perfect exercise to keep you fit while saving time during the busy holiday season!

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 4 years and hopes to make the Canadian National Team in 2021. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post Save Time & Maximize Gains with Interval Training first appeared on Le Physique | Vancouver Personal Training.

Last week I took a Kundalini yoga class, a class that typically consists of many continuous repetitive movements (it really gets your heart and lungs working). About halfway through the class we’re all supercharged with body heat and sweating like animals. The teacher asks the class during a very intense sequence -which felt like never-ending squats, “are you breathing?”. Within a group of about 50 yogis, one student along the back wall yells “NO!”. Everyone laughs. They know they aren’t breathing either, guilty!

We all breathe, so why don’t we all know HOW to breathe? In my yoga classes, I find myself always guiding my students back to their breath because we always tend to lose it!

Finding Your Breath: Belly Breathing

I invite you to take a moment. Remove yourself from your busy day. Enter a quiet room, find a comfortable seat. If you can’t find a space to be alone in this moment, gently closing the eyes while practising this exercise helps.

To a count of 4 seconds, exhale all breath from your lungs.

Now, take a deep inhale to a count of 4 seconds. Breathe into your belly, rib cage, back, shoulders and chest. We’re aiming for full lung capacity here, keep expanding. You can imagine filling your belly like a balloon to help achieve this quality of expansion.

Once you cannot inhale anymore, take a nice 4 second exhale. Continue to exhale until you have no air left to release.

Now, repeat 7 more times. Keep your attention on the sensation of breathing. Let these be the deepest breaths you have taken all day, maybe even all week.

As you breathe notice how you feel. Tension dissolving in the body, mind quieting.

It feels GOOD, right?

The Mind/Body Connection & Breath

So why is it that when we intensely exercise, we stop breathing?

When we get really nervous, we stop breathing?

When we get stressed, we stop breathing?

Isn’t it counterintuitive? When our bodies actually expend more energy and require more oxygen our pulmonary system completely shuts down? Other than the valsalva maneuver, a breath retention reaction when lifting something too heavy, why would we want to put more stress on our bodies by holding our breath? This pattern of breathing holding is often related to how we’ve wired our minds to meet stress.

The incredible thing about our breath, unlike our heart rate, is we can directly consciously control it. Without awareness and control, our breath becomes an indicator of where our minds are at. The way our mind approaches stress can physically influence how the body and breath reacts.

When under pressure, we experience an increase in the sympathetic nervous system known as flight-flight-or-freeze response. When you aren’t fully aware and stressed (physically or mentally) the mind freezes, causing our lungs to engage the freeze response. This lack of oxygen transport to the muscles and brain hinders our ability to work at the most efficient rate, ultimately weakening the full potential of our bodies. When you don’t have a habitual deep breath, the lungs are required to breathe at an increased rate to supply the body with the required sources of oxygen and to expel carbon dioxide.

Suggested Breath Tips for Exercise

Nasal Breathing vs Mouth Breathing

When we experience intense physical exertion, the tendency is to start breathing through the mouth. Mouth breathing can have a cooling effect on the body, however isn’t an optimal habit to continue for long periods of time.

If possible, breathing primarily through your nose is suggested. The cilia, small hair lining of the nostrils work to filter, hydrate and warm or cool the air as need when it enters our lungs (Lawrence, 2019). On average, our cilia protects our body from over 20 billion foreign particles daily (Lawrence, 2019)!

Belly Breathing: Full Lung Capacity

The simple breath practice opening this article aims to help you find what it feels like to breathe fully. Most people only use about 10-20% of their entire lung capacity which is taxing on our energy system (Lawrence, 2019). Many people with poor posture and a sedentary lifestyle are shallow chest breathers (Lawrence, 2019).

Belly breathing engages the diaphragm to rise and fall with each breath. This deep breath massages the  digestive system, promoting healthy elimination to remove toxins (Lawrence, 2019). This breathing also stimulates the vagus nerve, which innervates organs of the body, improving bodily function (Lawrence, 2019).

Becoming more aware of deep breath eventually develops the habit to maintain a fuller breath on a regular basis, decrease the amount of energy required to breath so that energy can be used in the working muscles!

Strength Training: When to Inhale, When to Exhale

When weight training, there is a time to inhale and exhale. If you find yourself holding your breath, your body is giving you a sign you need to work with a weight that’s more accessible. Going very hard, doesn’t always mean good. If you’re not working at a safe rate or intensity for your system additional complications arise such as muscle strain/tears and overcompensation in other parts of the body leading to injury.

Inhalation is best supporting the body when releasing. During a bicep curl, it’s best to inhale when bringing your forearm back to a neutral position by straightening the elbow (Theifels, 2017).

Exhalation is best supporting the body when engaging. During a bicep curl, it’s best to exhale when engaging the agonist muscle (biceps) by bringing the elbow into flexion (Theifels, 2017).

Meditative Breath

Breath is also used as an ancient tool to cultivate relaxation and guide yogis to experience inner peace. Breath work is so important that it is identified as one of the 8 limbs of Ashtanga yoga, a fundamental element of this practise. Breath has become recognized in the western world as an important relaxation tool, even some fitness watches have a guided breath function to help you experience the powerful effects! By simply setting aside time to bring your awareness to breathing fully at a slower rate on a daily basis has many health benefits (TNN, 2017):

• Natural Painkiller – the body releases endorphins when deeply breathing, the feel good hormone!
• Improves Blood Flow – the physical expansion of the lungs keeps fluids moving, removing toxins at a faster rate!
• Improves Posture – when you fill your lungs fully, the spine straightens resulting in a healthier posture.
• Stimulates Lymphatic System – deep breathing helps get the lymph moving more efficiently for stronger immunity.
• Improves Digestion – calming the nervous system with breath helps us achieve a stronger ‘rest and digest’ response

Next time you’re feeling under pressure in the gym or in life, shift the way you approach stress by breathing into the experience to unlock your full potential.

Nicole LeClair

Nicole is a therapeutic yoga teacher and UBC kinesiology student passionate about holistic health and wellness. She aims to embrace a variety of perspectives to natural health and healing approaches. Her curiosity continues to fuel her journey in living a healthy lifestyle for her mind and body.

References

Lawrence, G. (2019). Breathing is Believing: The Importance of Nasal Breathing. Retrieved from https://www.gaiam.com/blogs/discover/breathing-is-believing-the-importance-of-nasal-breathing

Theifels, J. (2017, April 21). Breathe for a Better Workout. Retrieved from https://www.aarp.org/health/healthy-living/info-2017/breathe-exercise-workout.html

TTN. (2017, September 13). Health Benefits of Breathing Exercises. https://timesofindia.indiatimes.com/life-style/health-fitness/fitness/advantages-of-deep-breathing-exercises/articleshow/19213960.cms

The post Breathe into your Full Potential first appeared on Le Physique | Vancouver Personal Training.

In my previous blog, I explained the importance of post-workout supplementation, you can click here to see this post. In this blog, I will cover pre-workout supplementation – which is just as important!

It is vital for individuals to fuel themselves properly before any amount of moderate-to-vigorous physical activities. This “fuel” will provide you with enough energy to complete the entire workout and avoid feeling sluggish by the end.

Many individuals blame their lack of exercise on low energy levels. With our busy lives, it is no surprise that being tired will deter people from consistently being active. Pre-workouts can consist of, but are not limited to: pre-workout powder, creatine, gels, caffeine, and snacks. These products can provide the boost needed to make every workout feel great.

Similar to post-workout supplements, please consult your doctor before trying any supplementation for the first time.

Types of Pre-workout supplements (at your local supplementation store)

Pre-workout (powder form)

When people think about pre-workout supplementation, most people turn to the consumption of pre-workout powders. You may see gym goers drinking multi-coloured drinks or pouring a scoop of white powder into their shaker bottles. This is often pre-workout, and as the industry continues to grow, a greater number of individuals will consume this supplement.

Pre-workout claims to boost energy levels, reduce fatigue, and improve endurance. It consists of a concentrated combination of caffeine, carbohydrates, and other ingredients (depending on the brand).

For example, a single cup of coffee will have approximately 90mg of caffeine, while a scoop of pre-workout can have anywhere between 150mg to 300mg of caffeine. This is double and even triple that of a regular coffee. Be cautious when taking these supplements if you have sensitivity to caffeine. Although it is very popular, there is a possibility these effects are due to the placebo effect.

Creatine

The second type of pre-workout supplementation is creatine. It is naturally found in your body, however, additional amounts can lead to greater strength gains. It is stored as phosphocreatine in your body, which we use to create adenosine triphosphate (ATP), or energy. This is not to be confused with the Association of Tennis Professionals.

ATP is what your body uses to produce force and as a result can yield more energy to perform exercises at the gym. People who take creatine generally go on cycles, which can be defined as a period taking the supplementation followed by a moment of abstinence. This can be better described in Progenex’s post on creatine cycling here. Lastly, creatine can help with water retention in your cells, which adds volume to your body and ultimately increases muscle mass. This is due to the fact you are moving a greater mass and requiring excess energy to do so.

Power Gels

Power gels can be purchased at your local sports, supplement, and grocery shop. They are designed to keep you going after an enduring event. It is essentially the liquid version of an energy bar which allows it to be digested quicker.

Power gels can either be taken 60-90 minutes in advance, or midway through your workout lasting more than 60 minutes in duration. Shorter workouts do not require the use of power gels part way through as you do not need a consistent energy source for a shorter duration.

Consuming these prior to working out would yield the best results for workouts less than an hour in length. They will typically give you the carbohydrates and electrolytes your body desires after long periods of exercise.

Caffeine

Caffeine is found in coffee, energy drinks, and tea – all of which are common everyday beverages. Despite being consumed on a daily basis, did you know it can benefit your workout routine as well? These drinks are often consumed throughout the day to boost your mental alertness and enhance body functioning.

It is recommended that caffeine should be taken 60-90 minutes prior to the onset of exercise for the best results. It can provide the energy needed to power through longer workouts and help you crank out additional reps in the gym.

However, caffeine is a diuretic so remember to stay hydrated after drinking caffeinated beverages!

Snacks (fruits, granola bars, etc)

Similar to power gels, eating a light meal 60-90 minutes before a workout or athletic event can be extremely beneficiary to the user. This time frame gives your digestive system enough time to process the nutrients and provide the fuel you need to power through a workout.

Fast digesting, simple carbohydrates should be consumed here. This can consist of: fruits, granola bars, seeds, and / or nuts. Be mindful of “bad” simple carbohydrates, such as cake, sugary candy, and chocolates. A good combination of foods can help you fight off hunger, provide the energy needed for workouts, and even fight off fatigue.

Which pre-workout supplement will you try before your next workout?

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2021. He hopes he can motivate others to accomplish their short and long term fitness goals.

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