Corporate Fitness and Active Aging

This blog was written by Jenna Pearson. Meet our blogging fitness specialists at the NIFS website.

If you’ve always wanted to run in a 5K road race (or any road race, for that matter) but haven’t because you are not a runner, listen up: You do not have to be a “runner” to run. Anyone can run! Get yourself ready for your first 5K by following these guidelines:

Start slow: Doing too much too soon is likely to result in injury. It may sound obvious, but if you are a beginner, opt for a training program that was designed for beginners, such as Couch to 5K. Have realistic expectations. Don’t set yourself up for failure. Don’t compare yourself to other runners—we are all different and will progress according to our own body’s schedule.

Warm up: Warming up prepares your body for aerobic activity. It gradually revs up your cardiovascular system and increases blood flow to your muscles to ensure that they are getting the nutrients and oxygen supplies they need to sustain an activity such as running. Warming up is also crucial for minimizing injuries.

Cool down: Immediately after your workout, take time to cool down. This gradually slows your heart rate back to resting and slowly reduces the temperature of your muscles, which may help reduce muscular injury, stiffness, and soreness.

Stretch: After you cool down, your muscles will be warm and pliable, making it a perfect time to stretch. Regular stretching increases your flexibility, improves circulation, and helps maximize range of motion in your joints. Simply put, stretching makes moving easier. It may also help reduce injuries.

Stay hydrated: If you prefer not to bring a water bottle with you on your run, make sure you are adequately hydrated before you hit the pavement. It is also important to make sure you hydrate after your run to replace the fluids you lost through sweat. If you do not properly hydrate, you could fall victim to muscle cramps, prolonged time to recovery, and other dehydration-related ailments.

Now that you know how to prepare, which race have you been dreaming of running?

Some of the biggest issues I see in corporate fitness clients with sedentary office jobs are a weak lower back and poor shoulder posture. When we sit in a chair, staring at a computer screen for eight hours of the day, our core tends to get a little soggy. Posture and core strength can easily be improved by simply switching out your swiveling office chair for a stability ball, sometimes called a Swiss ball or physio ball.

Sitting on an unstable ball immediately engages your core and forces you to sit tall and upright. Not only does it instantly improve posture, it also serves as a great tool to have in your office to use for short bouts of exercise. Try replacing your office chair with a stability ball for at least an hour per day. Then, at the end of that hour, try these posture enhancing exercises:

• Plank: Place your elbows just below the top of the ball. Extend your legs behind you, balancing on your toes and elbows. Keep your body in a straight line from your shoulders to your hips and knees. Hold for 20 seconds.
• Shoulder I-Y-Ts: Place your stomach on the ball so that your body is at a 45-degree angle with your hands touching the floor in front of you. With your thumbs up and moving only at your shoulders, lift your arms so that your upper arms come right by your ears, forming the letter I with each arm. After 10 repetitions, move your arms out to a 45-degree angle, forming the letter Y. Again, moving only at the shoulders, lift your arms into a Y position. Lower your arms and repeat 10 times. Next, move your arms straight out to 180 degrees, a T position. Lift your arms and squeeze your shoulder blades together. Lower and repeat 10 times.

This blog was written by Mechelle Meadows. Meet our blogging fitness specialists at the NIFS website.

Carbohydrates, carbs for short, is generally a misunderstood term among your corporate wellness members. When people hear the word “carb,” they instantly think of breads, cookies, chips, or other treats that, in their heads, automatically equate to extra pounds on the body. Many fad diets, such as Atkins, focus on the elimination of this nutrient, so it’s no wonder that the general population thinks of carbs as a five-letter dirty word.

There's More to Carbs Than Breads and Sweets

The first step in educating those in your corporate fitness center is to remind them that the carbohydrate food group is much wider than just breads and sweets. This group includes vegetables, fruits, and plenty of healthy grain options. Our bodies are made to function best when carbohydrates comprise about 55 percent of our diet. When we overload on the two other nutrients—protein and fat—health problems can occur.

Carbs Are an Important Source of Energy

Secondly, carbohydrates are the main source of energy for exercise as well as your body’s daily functions. Carbs support your body’s central nervous system, so it’s easy to see why people on low-carb or no-carb diets can have trouble focusing on daily tasks, may become irritable, or always seem tired.

There's a Difference Between Complex Carbs and Simple Carbs

Lastly, educate members on the difference between complex carbs, which are higher in fiber and carry more nutrients, versus simple carbs like refined or processed foods. Steer away from phrases like “good carbs” and “bad carbs,” because both versions can be incorporated into a healthy diet. Carbs are not the enemy!

This blog was written by Jenna Pearson. Meet our blogging fitness specialists at the NIFS website.

Your VO₂max, or maximal oxygen uptake, is defined as the maximal capacity for oxygen consumption by the body during maximal exertion. It sounds very scientific, and it is!

The More You Exercise, the Easier It Gets

A lot happens inside our bodies when we exercise, and regular aerobic (cardiovascular) exercise is known to illicit adaptations that make prolonged, endurance-type activities easier. If you work out in the corporate fitness center regularly, chances are you’ve experienced these improvements! Adaptations to exercise are due in part to changes that occur in your muscles (i.e., getting stronger) as well as the changes that occur in the systems responsible for fueling you with energy to perform exercise and daily tasks (they become more efficient). Changes also occur largely because of improvements in the cardiovascular system, which not only results in increased circulation to and within the muscles, but is where VO₂max comes into play.

What Does VO₂max Mean to You?

Many exercise professionals view VO₂max as a good indicator of how physically fit a person is, as the more aerobically fit you are, the higher your VO₂max will be. A good exercise program is one that is sustainable (you can stick with it) and attainable (effective in helping you reach your goals). If you are following a well-rounded exercise program and are conscious of incorporating physical activity into your daily routine, it is likely you are working to improve not only your fitness, but also your VO₂max.

This blog was written by Anna Hiple. Meet our blogging fitness specialists at the NIFS website.

We’ve seen muscle cramps strike athletes on the basketball court, football field, and during running events, and many of us have experienced them first-hand. This sharp, sudden pain can be so fierce that it is temporarily crippling. A cramp may also be physically manifested by a hard lump under the skin.

While muscle cramps generally resolve themselves and don’t cause any lingering damage, their onset can be extremely frustrating, not to mention painful, when they choose to strike in the middle of a crucial game or important workout in the corporate fitness center.

When mild cramps occur, the best treatment of the symptoms is to hydrate, rest, and stretch. But it's even better to stop them before they happen. Let’s look at the most common causes of exercise-related cramps and how to prevent them:

• Cause: Dehydration
• Remedy: Stay well hydrated during exercise (even during colder months) by drinking plenty of water. Consume a diet rich in fluids and fresh fruits and vegetables.

• Cause: Electrolyte Imbalances
• Remedy: Consume foods containing potassium (avocados, nuts and seeds, beans, dried fruit, bananas, potatoes), calcium (dairy, dark leafy greens; fortified cereals, juices, or grains), and magnesium (bran, nuts or seeds, dairy, fish and seafood, spinach, beans, whole grains). A sports drink may be appropriate, especially for high-intensity exercise lasting longer than an hour.

• Cause: Environment
• Remedy: Limit workouts in extreme heat and humidity. Take frequent breaks to hydrate and seek shade.

• Cause: Fatigue
• Remedy: Deconditioned individuals should start an exercise program slowly. Consult a doctor, if necessary.

This blog was written by Lori Griffin. Meet our blogging fitness specialists at the NIFS website.

With the start of a new year, work schedules can begin to take over. Try as we might to make a permanent slot in our schedules for gym time, appointments and assignments seem to pop up at the most inconvenient times. Often times people tend to believe that just because they don’t have a whole hour to spend at the gym, there is no use in working out at all.

However, that is very far from true. Even if there aren’t enough minutes in the day to make the trek to the gym, don’t forget about the power of your body weight. There are countless exercises that involve no equipment and are quick ways to fit your workout in anywhere.

When thinking of a circuit away from the gym, think in large movements. Try to involve as many muscle groups as possible and incorporate total body movements to maximize your caloric burn.

Next time you find yourself deleting gym time from your calendar, try this circuit of exercises to stay fit. This is also a great workout to take with you when traveling, whether for work or for pleasure.

• 10 push-ups
• 20 high knees
• 30 squats
• 20 jumping jacks
• 10 lunges
• 30-second plank

Repeat this circuit three to five times. Whenever you're short on time, you can use this workout to keep active without having to take time out to hit the gym or corporate fitness center.

Another new year is here, and with that come high fitness expectations that your corporate wellness participants place upon themselves. When members come to us with New Year’s resolutions, our first step is to teach them how to set appropriate goals that will lead to success. Once you have the general picture of what your clients are hoping to achieve as well as why it’s important to them, you can help in fine-tuning their goals.

Let’s use the SMART acronym model to walk through goal-setting for the typical New Year’s client who says, “I want to lose weight.”

S = Specific

Steer away from vague goals. Not only will it help keep your client focused and on track, but it will help you, as the professional, create an appropriate exercise program for them. In our example, since the client’s goal is weight loss, she could say, “I want to lose 50 pounds.”

M = Measureable

You can’t set a goal without knowing how to measure success. Preferably, you’ll use numerical data. In our example, we can measure pounds. If a client has a goal of “getting in shape,” have him or her choose once specific item that can be measured, such as blood pressure or minutes spent walking.

A = Attainable

Setting a goal that can’t be attained in the first place is bound to fail and lead to discouragement. Tell clients when certain goals may not be possible or healthy for their bodies. Let’s pretend that for our fictitious client, a weight loss of 50 pounds would be a stretch, at best, and possibly put her in an underweight category for her body frame. We could suggest that a different amount might be more attainable, so her new goal is, “I want to lose 30 pounds.”

R = Realistic

Here is where you can help your clients evaluate whether their goals are realistic for their individual lifestyles. If other priorities or any other issues might get in the way of achieving a goal, you could scale down the goal into smaller mini-goals in the beginning.

T = Time-bound

There must be an end date to the goal; otherwise members can easily get distracted and push aside the goal until before they know it, another New Year’s is here. Set a date and mark it on the calendar to keep a constant focus on progress. The more lofty the goal, the longer the timeframe that should be dedicated to accomplishing it. Our client’s complete goal is now, “I want to lose 30 pounds by July 30, 2012.”

Smart goals = success!

Want to find out how NIFS staff in your corporate fitness can make a difference for your employees?  Check out our case studies.

This blog was written by Mechelle Meadows. Meet our blogging fitness specialists at the NIFS website.

There are many reasons for seeking the help of a personal trainer. Corporate health and fitness specialists can introduce you to an exercise routine, help you break through a rut, or give you the extra boosts of knowledge, motivation, and accountability that you need to achieve the next level in your fitness. But how do you pick a trainer?

Check for Fitness Certifications

First, make sure that your trainer has the appropriate credentials. The most basic certifications on a personal trainer’s resume would be CPR, AED, and first aid; a four-year degree in the health and fitness field; and preferably a certification from a well-recognized organization, for example the American College of Sports Medicine.

While most corporate fitness companies will have already screened potential employees for this information, many commercial gyms require only minimal certifications or experience in the field. Knowing that your trainer has met these standards, you have a better chance of achieving your goals and staying injury-free.

Ask About the Personal Trainer's Background and Specialties

Ask about the trainer’s background and what his or her specialties are. While health and fitness specialists should have experience training with a wide population, most will be honest if they have a passion for certain demographics, for example children or senior citizens. Also, some trainers may be more inclined to work with people looking for specific athletic goals, while other trainers prefer working with those striving for everyday fitness or disease prevention.

Make Sure the Trainer Pays Attention to You

During your consultation and first personal training session, make sure that your trainer thoroughly listens to you and understands your goals. While you are exercising, make sure that he or she is watching your form and not gazing off at the TV in the corner of the gym or chatting with other people during your whole workout. Ask for feedback if they do not give it automatically.

Don’t be afraid to shop around for a personal trainer. Put your fitness into someone else’s hands only when they have shown the experience, interest, and encouragement that you deserve from a personal training relationship.

This blog was written by Penny Pohlmann, MS. Meet our blogging fitness specialists at the NIFS website.

When cuts are being made in your organization, there may be even more pressure to earn your keep and ensure you’re meeting work demands. Finding time to exercise during the day may not be an option when workloads are mounting.

When weight gain seems inevitable in the midst of the stress, keep in mind that it is preventable with a bit of planning. Decide exactly how you will still get in some exercise, even if it is not as much as you’d like.

Here are a few tips:

• Take every opportunity. Instead of sending an e-mail to a colleague, take a quick walk to her desk and ask her your question in person. You can also take a break from sitting by standing up when you take calls on the phone. Use the stairs instead of the elevator whenever you have the chance. Even these small activities can help minimize stiffness.
• Arrive early, stay late. Even if you can’t squeeze in a 30-minute walk in your wellness center during the day, three 10-minute walks throughout the day can be just as beneficial. Arrive to work 10 minutes early so you can spend 10 minutes walking on the treadmill before you get to your desk. If you can spare 10 minutes during the day and 10 more after work, you will have squeezed in a 30-minute aerobic workout.
• Get personal. Staff in your corporate wellness program can design an individualized, effective, and time-efficient workout for you. With knowledge of your goals and time constraints, a qualified fitness specialist should be able to walk you through an exercise program that is appropriate for your skill level and availability.

What do you do to fit in exercise when you’re short on time?

This blog was written by Lisa Larkin. Meet our blogging fitness specialists at the NIFS website.

Working at a corporate fitness center, I get a lot of questions on how to shrink the waistline. You may or may not have heard the phrase “you can’t spot reduce,” and it’s true. For example, performing stomach exercises alone won’t decrease the size of your stomach. There are, however, a couple of different things to consider when wanting to lose weight or tone up.

Cardio Burns Fat

You must do cardio; if you already do cardiovascular exercise four or five days a week, kick up the intensity of your cardio sessions. For example, add an incline while walking or jogging on the treadmill. Increase your resistance level on the bike or elliptical. If you aren’t currently involved in regular cardio exercise, that’s a good place to start. Spiking up your heart rate and oxygen consumption will help to burn fat.

Strength Training Builds Muscle and Bone Strength

Strength training is just as important as cardio. Performing strength training exercises can get your heart rate up, too, along with building muscle and bone strength. This will also help you to burn more calories while at rest. If you aren’t familiar with how to safely perform strength training exercises, schedule an appointment with your corporate fitness center staff.

Planks Strengthen Your Core

My last suggestion would be planks―and a variety of them! Planks help to strengthen your core (abdominals and lower back). I feel they are more effective than abdominal crunches. To perform a basic plank, you are on your elbows and toes. Keep your shoulders above your elbows and push your weight back toward your feet, as opposed to hovering over your shoulders. Start holding it for as long as you can and progressively add seconds onto your time. Ready, set, up!