Saturday, July 20, 2013

How Fast Can You Pedal?

If you go to spin/indoor cycling classes you've surely seen this: someone pedaling so fast they look like the roadrunner (you remember those cartoons don't you?).  It may look impressive and they may be huffing and puffing but it's a very inefficient way to work and if the person is not skilled at pedaling fast they could injure themselves.

I too am guilty of pedaling at upwards of 130 rpms on my spin bike but after reading some more info I've readjusted.  I now use a heavier gear (I use Keiser bikes in my studio) and try to keep my rpms below 120.  Here's what I found: I feel more in control of my pedal stroke, I'm working A LOT harder and burning way more calories.  After instructing my class to do the same thing today I got the same kind of feedback from them.

I know it's going to be hard to convince some people to go slower, but as an instructor it's my job to inform and to provide a safe, efficient workout.  People generally don't like change and there will always be those who want to show off just how fast they can pedal, but the next time you're in a spin/indoor cycling class just try upping the resistance and slowing down your sprint and see how great it feels and how much better your workout is!



Tuesday, July 16, 2013

Guest Post: Improve Your Quality of Life During Cancer Recovery with Exercise

I was recently contacted by Melanie Bowen who asked if I would like to post an article she wrote on cancer recovery and exercise.  I think you'll really enjoy her article:



Improve Your Quality of Life During Cancer Recovery with Exercise


Undergoing treatment for cancer can be a physically and emotionally draining process for patients. While it may seem logical to avoid exercise during treatment, research actually suggests that physical activity during cancer recovery can greatly improve your quality of life. Cancer patients who exercise have reported an improvement in fatigue and anxiety levels as well as an increased self-esteem. The intensity and type of the exercises you do will depend on the status of your treatment. Make sure to include your physician as you plan your physical activity during recovery.

Light Activity Recommendation

Light activity is ideal for those currently undergoing aggressive cancer treatments. Often, light exercises may be very suitable for those battling pleural mesothelioma or other cancers that affect the lungs that make breathing difficult. This type of physical activity is generally characterized by being able to breathe easily, carry a full conversation and not break a sweat. Walking is an excellent choice for light exercise since it does not require any expensive equipment and can be done at your own pace.

Patients beginning an exercise program can start with a short, slow walk to the mailbox and work their way up to a longer walk around the block. Walking is shown to provide emotional benefits as well as an improvement in muscle strength, stamina and endurance. Walkers also benefit from a slowdown of bone loss and an increase in energy that serves to combat the effects of chemotherapy and radiation.

Moderate Activity Recommendation

Those who are actively recovering from cancer treatment and beginning to regain their strength will benefit from moderate exercise. During this type of activity, the pace of breathing increases to a comfortable level and generally sweating will occur after about 10 minutes of exercise. If you are planning to begin an exercise program that includes moderate physical activity, consider implementing yoga into your daily routine. The benefits of this popular form of physical activity include a decrease in stress and fatigue, improved flexibility and better quality of sleep. Yoga studios are fairly easy to find in most communities. In addition, many cancer centers provide yoga classes to patients due to this exercise's ability to lower the increased stress and pain levels that often occur with cancer treatments.

Vigorous Activity Recommendation

Advanced exercise is suggested for cancer patients in the later stages of recovery who are looking to regain lost strength and improve their overall condition. This type of physical activity will generally result in deep, rapid breathing, sweating and the inability to carry on a full conversation. WebMD suggests running for those patients who are ready for an increased level of activity. The benefits of running for cancer patients include increased energy, improved muscle strength, endurance and stamina, and a slowdown of bone loss. Runners can begin at their own pace and work up to faster speeds and longer distances when ready.

Scientific research and patient experience show that the benefits of exercise during cancer treatment are vast. Wherever you are in your treatment, you can choose an appropriate exercise for your suggested level of activity. Whether you decide to walk, do yoga or run, with regular exercise you can expect to enjoy improved energy levels, increased stamina, a slowdown of bone loss, and many emotional and psychological benefits as well, so talk to your doctor and get started today.

Melanie is currently a Master's student with a passion that stems from her grandmother's cancer diagnosis. She often highlights the great benefits of alternative nutritional, emotional, and physical treatments on those diagnosed with cancer or other serious illness.  To read more from Melanie, visit her blog for the Mesothelioma Cancer Alliance. In her spare time, you can find Melanie trying new vegan recipes, on her yoga mat, or spending time with her family.