Newsletter Archive

September 2007

IN THIS ISSUE

• Feature: No Pain, No Gain?
• Feature: Decaffeinating Our Kids
• Q&A: Stressful and Not-So-Stressful Exercise

Hello from Cor Clinic!

I want to take this opportunity to thank everyone who has been reading the newsletter and sending in questions and comments. The response has been really great, and I appreciate all of your emails. I hope that you are able to get some usefull information each month.

For September we are featuring an article from nutrition educator Ivonne Berkowitz on kids and caffeine use. I have also written an article about muscle soreness, and how to really gauge your progress. In the Q&A, I tackle a runner's question about training for a marathon on a treadmill, and discuss a few things about treadmill running you might not know!

Finally, we have restructed our personal training packages making them one of the most afforable and accessible in the Valley. Call me to learn more about the new packages, and to set up your free assessment and training session!

Yours in health,

Patrick Ward MS, CSCS, PES, USAW/CC

FEATURE ARTICLE: No Pain, No Gain?

You've heard it before, the mantra by which so many live when training and exercising. People often ask, "Why didn't I get sore?" or say things like, "I didn't feel anything the next day." Usually, they feel that because there was no soreness, it was not a good workout. Why is it that people associate pain and exercise and view that as a good thing? This is supposed to be something productive for your body; something healthy. Yet, we seem to always be looking for it to hurt and when it doesn't, we get disappointed about it.

Anyone can "get sore." If you head to the gym and do everything you can possibly think of in an hour, you will absolutely get sore. In fact, some personal trainers will intentionally put their clients through obliterating "workouts" with the only goal in mind being to ensure that the client feels sore afterward. After all, if you get sore it must be working, right? If it burns, that surely must be the fat melting right off, no?

Soreness is still a misunderstood phenomenon. One thing is for certain, you should not be excessively sore the day after, or two days after, your training session. I have had people tell me that sometimes they workout so hard they are sore for the next 3-4 days! This is probably the worst way to gauge the effectiveness of your workout and a sure-fire way to land yourself in physical therapy. Overuse injuries are very common among gym goers and the main reason is that they have no idea how to manage training volume. They are just looking for the pain, looking for it to hurt, as the main indicator of whether or not they had a good workout.

Some soreness is okay. Typically, one will get sore if they change their exercises around, as the body now adapts to a new and unfamiliar movement. This new pattern will create some structural damage to the muscle tissue, creating swelling and edema that may give us this soreness. Also, working a little harder than last week may make us sore. For example, if last week we squatting 3 sets of 8 reps and this week we took the same weight and tried to push for 3 sets of 10 reps, those 2 extra reps per set (6 extra reps total) may be enough to create some soreness in our muscles. Again though, some light soreness is fine but being crippled by soreness usually an indicator that you have done too much.

What if I never get sore? Some people may never get sore, and it may just be that they recover better or that they are balancing the proper amount of work with rest. These people seem to feel like if they aren't getting sore, then they aren't making progress. The best way to gauge your progress is not by the level of soreness produced, but the amount of progress you are making each week. If you are consistently able to put more weight on the bar, increase the repetitions you can do with a specific weight or increase the amount of work you can do in a certain time frame, then you are progressing, whether you are sore or not!

So what have we learned here today?

• Soreness is not an indicator of progress
• Some soreness is okay; excessive soreness is not.
• Gauge progress on how well you perform each week, not on your amount of soreness. Are you getting stronger? Are you able to do more work?
• Balancing work and rest is essential to continual progress
• Pushing yourself to the max every workout is usually a recipe for injury

FEATURE ARTICLE: Decaffeinating Our Kids
Guest writer: Ivonne Berkowitz, CSCS, CISSN

These days, it isn't uncommon or shocking to see a five-year-old sipping on a 32-ounce cup of soda from the gas station convenience store, or fighting off the brain freeze from a frothy blended coffee concoction at the local Starbucks or Dunkin Donuts. What is shocking is that parents are the ones putting these drinks in their children's hands.
Case in point: I was making my way through Sam's Club a few weeks ago, and as I approached the beverage aisle, the ear-drum splitting screams of a small child got louder and louder. Rounding the corner, I soon came face-to-face with the source of the screaming, and her obviously embarrassed father. The culprit of this cacophony was on the bottom shelf, in a case of 24 cans - Red Bull Energy Drinks. The little girl, probably no more than six or seven years old, had her hands on the case and through tears and screams, begged her father to put it in the cart. Apparently they'd been going back and forth on this matter for some time, as it was clear his patience was wearing thin. After a few more seconds - which seemed a lot longer - I watched on, shamelessly, as the father gave up, picked up the case of energy drinks, and placed it in the cart. The crying immediately stopped, and while the rest of the store probably breathed a collective sigh of relief, I couldn't help but stare at the father in disbelief, as I thought to myself, "Can someone please get this guy a 'Father of the Year' award?"

I don't have kids, and I won't even pretend to know what it must feel like to be in a situation like that, with my kid throwing a fit in a public place, begging me to buy something I know is not good for her. As a non-parent who is passionate about healthy living and good nutrition, I have always believed when it's my turn to be a parent, my kids will not be eating and drinking the unhealthy things that most kids eat. My kids will choose vegetables over chips, fruit over candy bars, and water over soda, I've always said. Yet, at that moment, watching this father's act of desperation, it dawned on me just how easy it can be for parents, out of comfort or convenience, to give in to their kids when it comes to these matters, rather than own the responsibility of teaching them the value of good nutrition. I can imagine that similar scenarios play out across the country in restaurants, grocery stores and even at home every day. Especially when it comes to food, in light of the United States' growing statistics on childhood obesity, I am guessing that most of the time, the screaming kid wins the battle of the wills.

So back to the whole caffeine thing...

When did it become "normal" for kids to drink so much soda? I remember even in my own nutritionally skewed (or screwed?) childhood, that soda was an occasional treat, not an every-day beverage or a replacement for water or milk. I am also having a hard time accepting that parents think it is "normal" to give a toddler a blended coffee beverage as if it were a milkshake, or give a five-year-old a can of Red Bull for breakfast on her way to kindergarten and a 20-ounce bottle of Vanilla Coke with her lunch.
Younger kids aren't the only ones perking up with caffeine. Many older kids and teenagers regularly consume caffeine-containing foods and beverages, both socially, hanging out with friends at the local coffee shop, and as a study aide, turning to coffee, energy drinks and even caffeine pills in order to make it through a late-night study session or stay awake at school the next day.

Did you know that caffeine, a socially accepted and legal substance, is classified as a drug? Caffeine is a stimulant that affects the central nervous system. While a small amount of caffeine can make you feel a little more energetic and alert, larger amounts can speed up the heart rate, raise blood pressure, cause sleeplessness, nervousness, headaches, irritability and anxiety and negatively affect a person's mood and behavior. According to the National Institute of Health, there is no difference between the way adults' and children's bodies are affected by caffeine.

The body of research on the effects of caffeine in children is growing, though there are no definitive guidelines for upper intake limits or recommendations for children and teens. Canada, has established guidelines recommending a daily maximum of 45 milligrams of caffeine for kids. That equates to one 12-ounce can of soda (not the popular 20-ounce bottles available in most vending machines). One can of soda per day barely scratches the surface when it comes to the average child's daily caffeine intake these days.

The American Dietetic Association has stated that 200-300 mg per day is safe for adults (equivalent to 2-3 cups of coffee), which works out to be about 2mg per pound for a 150-pound person. Applied to a 50-pound child, a reasonable daily caffeine intake would not exceed 100mg per day, which can be obtained from two cans of soda. Many children easily exceed this amount daily. In fact, according to a study published in the Journal of Pediatrics, some seventh and eight graders consume up to 800mg of caffeine each day!

The concern over children's increasing caffeine consumption is such that the consumer advocate group, Center for Science in the Public Interest (CSPI,) has been lobbying since 2000 for the FDA to require labels on products that contain caffeine, listing the amount as well as a warning alerting consumers that caffeine is a stimulant and not recommended for consumption by children.
It isn't just the caffeine in coffee, tea, sodas and energy drinks that raises concern. Most of these beverages also pack on copious amounts of sugar - and sometimes fat, too - and provide little or no nutritional value. The added sugar in these products not only contributes to tooth decay, but also these beverages often end up taking the place of more nutritious foods, contributing to the growing trend in childhood obesity and early onset of Type 2 Diabetes. A study conducted by the CSPI showed that up to 70% of surveyed vending machines in schools offered sodas, 50% offered sports drinks, only 12% offered water and 5% offered milk. A child who drinks just one 12-ounce can of regular soda each day is 60% more likely to become obese, according to the Nemours Foundation.

Making a gradual change...

Although research has not shown caffeine to be physically addictive, some people are more sensitive to caffeine's effects than others. Regular consumption usually results in dependency, requiring more and more of it in order to achieve the same effects and ward off some of the negative effects, such as headaches. Much like truly addictive drugs, "quitting" caffeine is accompanied by withdrawal symptoms, and again, children are no exception. In a study of elementary school children who habitually consumed caffeine, abrupt removal of caffeine resulted in lack of energy, difficulty focusing, headaches, and in some subjects, a short temper. Some of the kids in this study were only consuming as little as 28 grams of caffeine - the equivalent caffeine content of eight ounces of regular cola. Yes - a kid without his daily caffeine fix can be as grumpy as an adult without that daily cuppa joe!

If your child is currently consuming a generous amount of caffeine, the best approach for curbing this habit is to start out slowly, to minimize the effects of withdrawal symptoms. Gradually shift the balance toward more of the healthier choices and less of the bad stuff. Replace some of the regular soda with caffeine-free soda - or better yet, with water or 2% milk. Decaffeinated flavored teas can also be a good alternative. Brew your own, though, to control the sugar content. Celestial Seasonings and Stash brands offer a wide variety. Don't bring home products containing large amounts of caffeine or sugar. If you do buy caffeinated sodas and sports drinks, select the smaller size or single-serving containers instead of the 2- or 3-Liter bottles. Skip the coffee and chocolate flavored ice creams, too! They often have hidden caffeine!

It isn't realistic to forbid your children the occasional soda or chocolate treat. It's bound to happen - a brownie at a party, a cup of soda at a friend's house. There's something to be said about moderation, and it is worth the effort to keep their daily caffeine consumption to a minimum, reserving these products for special occasions. Above all, be a role model and as the saying goes, "practice what you preach," to encourage your child to adopt healthier habits.

MONTHLY Q&A:

Q: I am preparing to run the PF Chang Rock n Roll Marathon here in Phoenix. I was wondering if it would be OK to do most of my training on the treadmill since it is so hot outside, and I don't always have time to run in the early morning hours.

A: While training on the treadmill can be very convenient, there are a few reasons why it may not be the best option to do all the time for an individual preparing for a marathon. Obviously, on occasion treadmill running will not negative impact on your training. However, if you do the majority of your training on the treadmill, you may have a less than pleasant marathon experience.

There are a number of differences between the treadmill and outdoor running that must be taken into consideration when preparing for an event like a marathon or a half-marathon.

1. Impact forces:
   
   Running can be looked at as a series of "controlled falls". Basically, we take a step, propelling ourselves forward, and gravity pushes us back down. Every time our foot strikes the ground, our body absorbs impact forces. The impact forces on the ground are different that the impact forces on the treadmill. First of all, the firmness of treadmills can vary greatly between brands and styles. Some may be hard, and others can make it feel like you are running on the clouds. These inconsistencies can make a big difference when we finally transition our running out onto the street. The concrete has a lot less 'give' than most treadmills and the surfaces are always changing as we run our 26.2 mile race. Roads can be gravely, there can be gradual changes in elevation as we run and most roads are not totally flat. Being able to absorb force and re-apply force over the entire race needs to be specifically prepared for. This preparation can only come from going outside and actually running on the road.
   
2. Running Technique:
   
   Running is running, right? Not really! While it may seem like all running is created in equal in our minds, our bodies are always smarter than we are. The human body is an adaptive creature and able to sense subtle differences and make necessary changes to deal with those differences. A good example of this would be to go out to your local high school track and run a lap in your running shoes. Then, take the shoes off and run a lap in your socks. Notice anything different? Your body will naturally feel that that there is nothing between your foot and the ground and adjust your running technique to allow you to be lighter on your feet and prevent yourself from hitting the ground to hard! Incredible! The same holds true for the treadmill.
   
   The big difference between the treadmill and the outside is that the ground on the treadmill moves underneath us. In the outside world, we push against a fixed ground and propel ourselves forward. Because the ground moves under us on the treadmill, our body senses this and compensates by spending a greater amount of time in the air between each step. This alters our stride frequency (the number of times our feet make contact with the ground), causing us to take less steps per minute than we may normally take outside.
   
   Two things can happen when we rely on treadmill running as our main form of training. One is that the decreased stride frequency of the treadmill will not adequately prepare us for the stride frequency we will face outside. In fact, it may change the way we run on the ground all together. When we have decreased stride frequency outside, it means that we are spending too much time in the air (like we did on the treadmill because it is moving under us). When we spend too much time in the air, we increase the amount of impact force that we need to absorb, since force is dependant on MASS (our body weight) and the amount of gravitational pull acting on that MASS (so if we are spending more time in the air, the amount of pull is going to be greater).
   
   The second thing that can happen is that the treadmill can give us a false sense of pace. Due to the fact that the ground moves below us, as we speed up the pace on the treadmill, our body compensates by again, spending more time in the air and altering our stride. If you spend most of your training on the treadmill, when you get outside, that 8 minute mile that you are used to may turn out to be a pace that you can not keep up with. This can lead to form breakdown, poor exercise economy and potentially injury. All together equaling a less than pleasant marathon experience and probably a trip to physical therapy.
   
3. The Elements:
   
   While training on the treadmill in your home or nearest fitness facility can be very comfortable, not preparing your body to deal with the elements can have a negative impact on how well you perform come marathon day. Jogging in doors, on the treadmill, in 70 degree temperature with zero wind resistance is nothing compared to running outdoors. We live in Arizona , and let's face it, IT IS HOT! I know that running in the heat can be very uncomfortable and at times down right unpleasant. But, if we don't give our bodies' time to acclimate to the climate, come marathon day we will be in for a big surprise (and not a good one). Being able to tolerate the heat and whatever else mother-nature may throw our way (rain, mugginess, etc) is a key aspect to running a good marathon. The only way to prepare for this is getting outside and actually doing it. Wind resistance is also a big concern for runners. Running on a treadmill, indoors, is very neutral. Outside, we have to deal with wind resistance which, depending if you are running into or with the wind can have an impact on how well we run, how comfortable we feel and our energy expenditure. Again, the only way to prepare for this is to go outside and experience it first hand.

Do you have a question you'd like to see answered in next month's Q&A column? Email your question to pward@corlcinic.com