When looking for work-out gear, these are the questions I ask myself:

1. Is it comfortable? Can I do the wide array of movements I need to do in yoga, in running, and in weight lifting?
2. Is the material lightweight and aerated?
3. Is the material long lasting?

I recently came across NUX USA and find that they score fairly well on my three questions. The following is my review of the DASH short sleeve tee (style S435), BASICS T-back bra (Style: B270), and the BASICS Basic Leggings (Style: P069).

The material

NUX uses a high-speed wicking fiber from Nilit.

DASH short sleeve tee (style S435)

100% microfiber-nyolon

BASICS T-back bra (Style: B270)

93% Micro Fiber-Nylon and 7% Spandex

BASICS Basic Leggings (Style: P069)

93% Micro Fiber-Nylon and 7% Spandex

Before Work-Out: Feel & Look:

Extremely light weight and soft against the skin. The shirt is especially aerated and thus my body often feels very cool. The leggings are especially my favorite since its waistband is high enough to cover my troubled parts tightening my muffin top.

After Work-Out: Feel & look

I really enjoyed wearing my NUX work-out clothes doing light walking or just lounging but not as much as when I am exercising.

I decided to do a strenuous exercise just so I can sweat profusely and see whether or not the wicking power has a major affect.

EXERCISES I DO:

Yoga, running (outdoor and indoor treadmill), and weight lifting: dead-lifts, barbell benching, barbell squats, curls, leg presses, and shoulder presses.

Pros:

• Feels cooler (temperature) than wearing cotton t-shirt, spandex sports bra, and spandex/cotton leggings
• Even after sweating profusely, the shirt does not show any obvious sweat-marks, as you would see in a regular tank/t-shirt. You would see the sweat marks if you were to invert the shirt inside out.
• Feels comfortable no matter what exercises I do.

Cons:

• The cloth sticking to my skin
• The bra does not feel supportive enough for me

Hopefully this review helps you get a glimpse of NUX USA. I personally like them and look forward to trying out their other products. Please let me know what you think if you have the chance to try them out.

Ups and Downs of High Impact Exercise

High Impact exercise doesn’t always have to take the shape of plyometrics and hard, pounding landings. The most basic definition of high impact exercise is any type of exercise where there is a “flight phase” or a period of time when both feet leave the ground. Examples of this type of exercise: running, jumping rope, jumping jacks or tennis.

• Bone Health: High impact exercises have been shown to improve bone health, but walking and weight training or resistance training also produce similar effects. Bones need a certain amount of loading on a daily basis to maintain structural strength and proper composition. High impact exercise is not a good idea if you have already been diagnosed with osteoporosis or osteopenia (more info on these bone loss conditions).
• Other Benefits:High impact exercise can improve coordination, agility, balance, and endurance.
• From the Surgeon General: The Surgeon General’s high impact activity recommendation for a healthy population is 50 three-inch jumps per day. In my experience, doing 50 tiny hops takes about 30 to 40 seconds. It takes the same amount or more time to take a daily vitamin– pouring a cup of water, opening the bottle, and swallowing a multivitamin can take about 45 seconds just for one pill! Just 30 seconds per day may increase your chances of having healthier bones.
• Some Downers:Repetitive high impact activities can wear out joint cartilage, create stress fractures and put you at risk for other musculoskeletal injury.
• Precautions: If you have a cardiac condition, an autoimmune disorder, any joint problems, or other medical conditions, consulting your physician before staring a high impact exercise routine should also be considered the first step. If you do not qualify for high impact exercise, you may want to consider a fun alternative.

Low Impact Exercise

Low impact exercise can improve your physical fitness without stressing out your joints and body structures. Starting with light stretching and basic walking, taking the stairs, gardening, or biking, low impact exercise can be fun and really simple. In addition to your typical work out routine at the gym or otherwise, try these fun and different exercise options.

• Rock climbing. This is one of my favorites. Try indoor climbing in a gym setting with soft padded floors and guided climbing routes. An instructor can show you the ropes, literally. Rock climbing is fun, safe and a great full body workout routine. It is definitely an exercise method that allows you to work on upper extremity and lower extremity strength, coordination and balance at any level.
• Yoga/ Pilates. Another way to approach awesome core strength, balance, and channeled breathing is through yoga or pilates. While bringing focus to your day, yoga can really be great for your bones as there is a significant amount of weight bearing through the shoulders and upper extremities. Inversion poses bring new perspective to the mind and facilitate increased circulation.
• Start Dancing. This can be done anywhere, anytime, or in a more structured class. Dancing promotes fluid movements of the whole body that involve a variety of speeds and dynamic changes in posture. The literature highly endorses an array of dancing and dance classes to improve joint health as a low impact option for exercise. So, bust a move!
• Swimming & Water Aerobics. As an athletic trainer and someone who sees many orthopedic and a variety of other musculoskeletal injuries, I cannot promote water exercises enough. There are so many ways to effectively use the pool to achieve a great maximal workout and not just find yourself swimming wind-sprint laps. Water provides a wonderful resistance medium to train individually or with a group. Many athletes post injury or surgery enjoy aquatic therapy as a means to train to predetermined effort level without impacting healing body tissues.
• Rowing. Performed at the gym or out on the water, individually or with a team, rowing is a great alternative exercise that promotes fitness. Development of core oblique strength is a given in this exercise forum. While the most repetitive of the low impact exercises suggested, if you are an avid runner that craves the escape found through constant work output, rowing is a great way to go.

There is somewhere around 640 skeletal muscles in the human body.  Skeletal muscle is a complex network of muscle fibers, connective tissue, nervous tissue, and blood vessels.  The connective tissue forms a framework of support by surrounding individual muscle fibers, bundles of muscle fibers (called fascicles), and finally the individual muscles that are made up of these fascicles.  Another type of connective tissue, called fascia, plays an integral role in how muscle functions.  Deep fascia separates neighboring muscles from one another and allows for these muscles to glide smoothly past one another as they contract.  Superficial fascia separates muscle from the overlying skin, and also allows for smooth movement of contracting muscle.  Dysfunctional fascia can increase the likelihood of suffering a muscle strain.

Each muscle fiber  is composed of many sarcomeres, which are the contractile units of the muscle.  When a muscle contracts, tension is created in these sarcomeres and this tension is controlled by the Central Nervous System. Muscle strength is affected by the number of sarcomeres present in a muscle, as well as by neural recruitment of muscle cells.  Muscle length is also a byproduct of the number of sarcomeres, with an increased number of sarcomeres in alignment corresponding to increased muscle length.  Muscle strength and length imbalances can increase the likelihood of suffering a muscle strain.

Factors That Increase the Likelihood of  Suffering a Muscle Strain

A muscle strain is defined as damage to some part of the contractile unit caused by overuse (chronic injury) or overstress (acute injury).  Strains can be graded as mild, moderate, or severe.  Several factors contributing to muscle strains were mentioned under The Anatomy above.  Here is a list of the aforementioned and some additional causes:

• Dysfunctional joints above or below the injured area: if motion is limited in one area, the body will compensate and increase the demand on adjacent structures and tissues
• Dysfunctional fascia: if the fascia does not allow for smooth sliding and gliding between neighboring muscles and other structures, adhesions and scar tissue can develop
• Poor flexibility: this can be due to muscle length or fascial adhesions (scar tissue)
• Overstretching: stretching a muscle beyond its ability to recoil and return to its resting length
• Muscle strength imbalances: strength differences between muscles or muscle groups that are meant to oppose and control one another’s movement

There are other factors that can contribute to or increase the likelihood of a muscle strain, but we will focus on these five as we discuss both the rehabilitation and prevention of muscle strains.

Signs and Symptoms of a Muscle Strain

Common signs and symptoms of a muscle strain include:

• Sometimes an audible ‘POP’ is heard
• Localized pain at the site of the tear
• Stiffness
• Pain with stretching of the injured muscle
• Pain with contraction of the injured muscle
• Swelling
• Bruising

Rehabilitation Guidelines

If you have suffered a muscle strain, the general R.I.C.E. rules apply:

• Rest: take it easy
• Ice: ice no more than 15-20 minutes with at least an hour between applications
• Compression: use an ACE wrap or compression sleeve; don’t compress too tightly
• Elevation: keep the injured muscle above heart level

There are 3 phases of healing, each with different goals for rehabilitation:

Inflammatory Phase (Acute): This phase can last from 0-5 days, but generally inflammation begins to decrease after 48-72 hours post-injury.  Follow these guidelines:

• R.I.C.E.
• Range of Motion: perform gentle movements, but not to the point to pain
• Gentle stretching: not to the point of pain
• Decrease physical or recreational activity: to prevent further injury

Subacute Phase: This phase generally lasts between 5-21 days post-injury, but is variable depending on the severity of the injury.  During this phase muscle fibers are regenerating and being laid down randomly within the muscle.  It is important to gradually resume activity during this phase to help realign the new muscle fibers into an efficient position.  Follow these guildelines:

• Stretching, with increased intensity:  perform 3 sets of 30 second holds when stretching
• Massage: helps to realign new muscle fibers and free up fascial adhesions
• Gradually resume resistance training: this will also help to realign muscle fibers, as well as increase strength
• See a Physical Therapist: they can help address factors that may have contributed to the strain, such as spine mobility, pelvis mobility, inefficient muscle recruitment patterns, etc…

Maturation Phase (Recovery): This phase can last up to 6 months post-injury for the most severe cases.  This phase should consist of the following components:

• Resistance training with increase intensity: increase intensity slow and steady
• Endurance training: emphasize muscle strength and endurance
• Aerobic/Cardiovascular conditioning: don’t forget this!
• Balance and Proprioceptive training: this could be another reason why the strain occurred in the first place
• Agility training: quick movements and plyometrics.  This should be towards the end of rehabilitation

For resistance training and aerobic training guidelines, read this article!

Muscle Strain Prevention:

Based upon the predisposing factors and the rehabilitation guidelines we can formulate some key concepts to help prevent muscle strains from occurring.  Follow these five guidelines:

• Increase flexibility: Stretching all major muscle groups before and after a workout is a great idea.  Hold all stretches for 30 seconds.  Don’t stretch to the point of pain.  Beginning a Yoga program would be a great idea, but start easy and take it slow.
• Increase soft tissue mobility: This is a fancy way of saying, “get rid of the scar tissue and adhesions in and between your muscles”.  Remember the fascia that we’ve talked a little bit about?  Sometimes stretching isn’t enough.  A good physical therapist or masseuse can help you here!
• Correct strength imbalances: don’t ignore muscle groups.  For example, work your quads and your hamstrings, your triceps and your biceps, your low back and your abs, etc…  Strength imbalance not only can predispose you to a muscle strain, but possible worse!
• Work concentric and eccentric contractions: A concentric contraction means that the muscle is shortening as it is contracting.  An eccentric contraction is the opposite; the muscle lengthens as it contracts.  The easiest example to visualize this is a biceps curl.  As the weight comes up the biceps is contracting and shortening (concentric contraction).  As the weight is relaxed to its resting position, the muscle is still contracting as it is lengthening (eccentric contraction).  MOST MUSCLE STRAINS OCCUR DURING ECCENTRIC CONTRACTIONS!  You can integrate eccentric training into every exercise.  For example, when you squat, squat slowly down to your end position (controlling the eccentric contraction) and then push up.  When you bench press, lower the bar slowly (controlling the eccentric contraction) and then push up.
• See a good physical therapist, chiropractor or osteopath: they can make sure that you are moving efficiently, and eliminating extra, unnecessary demands on your muscles.

Sukasana is translated as Easy Yoga Pose. You may be doing this pose already and not even know it is yoga! Start by sitting on your bottom with your legs crossed and bent at the knee, not straight out in front of you. Then move one leg toward your body. The other leg can lie on the floor. Sit up straight and tall with your head parallel to the floor. Be sure your shoulders are relaxed.

Vrksasana is known in English as the Tree Pose. The Tree Pose is started from a standing position with your feet about shoulder-width apart. Your hands should be in prayer position with your fingertips pointing upward. Keeping your pelvis level, bring your right foot and leg up the inside of your left leg, stopping when you get to the inside of your thigh (or until you cannot go any higher without pain). Balance. Repeat the pose with your other leg starting from the beginning position.

Adho Mukha Svansana, otherwise known as Downward-Facing Dog, will stretch your entire body. Start by getting down on all fours, hands and knees aligned with your shoulders and hips. Your back is flat. Next, bring your hands back towards your feet, raising your backside up towards the ceiling and straightening out your legs. You will look like a triangle (inverted). Hang your head, take your shoulders out of your ears and relax them (beginners tend to scrunch their shoulders towards their ears). Do not invert yourself farther than you can go without pain.

The Child’s Pose is another good stretch for your spine. Starting at Downward-Facing Dog Pose on all fours. Lower your bottom down to sit on your calves. Your knees should be spread apart. Position your arms with your fingertips pointing toward your feet, along your body, or stretch them out in front of you with your fingers splayed. Hold as long as you wish.

Cat/Cow Pose is another stretching pose. Get onto your hands and knees as if you were going to do the Downward-Facing Dog Pose. Your toes should be bent under and pointing towards your head. Shoulders should be relaxed. Drop your belly low towards the ground. It is not necessary to touch your belly to the ground. Keep your hands and knees aligned with your shoulders and hips. Next, arch your back towards the ceiling getting a good stretch. Come back to the beginning.

Garland Pose is a standing position. Your feet should be spread apart comfortably. With your back straight, lower your bottom towards the ground and go into a squat. Your elbows should be at the insides of your knees, pressing outwards. Shoulders need to be relaxed. Stay like this for five breaths.

There you have six very simple poses that you can use to relieve tension, improve balance and flexibility. They were not too difficult, were they? These poses can also serve as a perfect addition to the end of your exercise routines. Now that you know yoga for beginners is not too hard, continue your practice and consider joining a yoga class in your community. Remember to always use a good yoga mat when performing yoga. Your body will thank you.

What Causes Belly Fat Build-up?

Excess belly fat is so common because many factors can contribute to this “spare tire”, “love handles”, “muffin tops”, or “pot belly” syndrome.  If all the root causes are not addressed all at the same time, then there is no way your belly fat will go away.  Here are some factors that contribute to excess belly fat:

• High calorie diet that is heavy on trans fat
  It’s no myth that eating too much can make you fat.  If you consume more energy than your body can burn, then your body stores that extra energy as fat for later use.  Researchers at Wake Forest University have also found that trans fat is a major contributor to belly fat.
• Not enough sleep or irregular sleeping patterns
  Sleep deprivation lowers the amount of leptin in your system, the chemical used for suppressing appetite.  Sleep deprivation can also lower your insulin levels, which helps regular your blood sugar.  Toying with these chemicals in your body so often by sleeping irregularly can have permanent adverse affects on your body (obesity and diabetes) .
• High stress levels
  Prolonged stress can causes our body to produce an excess of the cortisol hormone.  A small amount of these hormones are beneficial, but a large consistent amount can be detrimental to your health in many ways.  You guessed it, one of the drawbacks of cortisol is that it also contributes to belly fat.
• Lack of exercise or incorrect exercise routines
  It’s simple math.  If you consume more energy (calories) than you burn each day, that extra energy gets stored as fat cells.  Believe it or not, localized stomach workouts are actually one of the least effective workouts for burning off excess belly fat.
• Drug abuse (alcohol, cigarettes, and marijuana)
  Drugs have adverse effects on your energy levels and appetite.  After one night of binge drinking, your metabolism slows down temporarily and will not recover for two days.  Cigarette cravings often feel like hunger cravings so people misunderstand and ingest food even when they are already full.  A well-known side effect of Marijuana is its ability to promote appetite.

How to Attack These Root Causes

I will be writing a few articles to talk about some of these things in more detail later on.  For now, here are some quick suggestions:

1. Come up with a weekly school/work/life schedule that works in the following elements: 7-9 hours of sleep starting at about the same time each night, minimum 4.5 hours of exercise, grocery shopping, and cooking time.
2. Come up with a healthy eating pattern (more on this on a later article) and try to not eat trans fat.  You can also try to incorporate these natural fat burning foods into your diet. I suggest that if you don’t have time to cook, you should either shift to eating simpler meals (cereal, salad, soup, fruits, steamed vegetables, etc.) or try freezer cooking to save time and still be able to eat healthy.  In general, food cooked at home is much healthier than food purchased from restaurants.
3. Try to exercise at least 4.5 hours a week. Three times each week at the gym: spend 45 minutes on weight lifting workouts focusing on building slow-twitch muscles and spend 45 minutes doing interval training (alternating low intensity and high intensity aerobic based exercises).  Slow-twitch muscles should help you burn extra fat day-by-day.
4. Find a way to de-stress yourself.  Try scheduling a meditation or yoga session weekly.  It might also help to adopt a new regime for getting work done or find ways to improve your mood.
5. Say no to drugs.  Try to limit yourself to 3 drinks at social events.  If you are a smoker, remind yourself that feeling of hunger can just be cigarette cravings.  You really don’t have to drink or smoke to be social.  I’ve lost a total of 20 lbs. ever since I’ve stopped smoking and stopped binge drinking.
6. Take fish oil supplements to help improve your metabolism. See another post on the fish oil supplements out there.

More Help Is on the Way

I will be continuing this discussion in later posts, going into detail on which exercises to perform, which diet plan to follow and which de-stressing techniques to try.  Until then check out my post on using the ECA Stack for weight loss and stay tuned to this blog via the RSS feed!