How’s everyone doing on their cardio workouts? In November of 2007 I gave general tips on a cardio workout. I’ll reiterate some of it now. Here is a simple definition according to the National Academy of Sports Medicine: “Cardiovascular activity is any activity that places stress on the cardiorespiratory system.” In other words, keep the heart pumping. So how do you do that? And which machine is the best? Of course, the answer to the last question varies to each individual. I’ll tell you a little bit about each machine.

1. Treadmill: The treadmill is a great way to start a cardio workout, especially if you haven’t exercised in awhile or are recovering from surgery or an illness. Most treadmills offer a variety of options to increase intensity. If you’re tired of just walking on the treadmill ask for assistance in selecting a program that will change intensities for you. Or if you’d rather do it manually, increase the incline and/or the speed. Of course you can always hold a pair of dumbbells in your hands to help work the upper body as well. Depending on what your goal is 20 to 30 minutes a day is a good start.
2. Elliptical or Precor: If you’re looking for an alternative to the treadmill this could be it, especially if you don’t want to put too much stress on your knees. The elliptical also has a variety of options you can choose from, including movable handles, which you will want to utilize to get the most out of your elliptical training. Some elliptical machines also have the option of inclining which will increase the intensity of your workout as well as work different leg muscles.
3. Stair Master: Here’s another alternative to stave off the treadmill boredom. This is just like climbing stairs. Only this machine will speed up on you if you’ve programed it to do so. So be careful. Again, this is just another cardio alternative. If you have knee problems, this is not the machine for you. Try it.
4. Stair Stepper: (Not to be confused with the Stair Master.) The main difference between these machines is this machine doesn’t require you to lift a foot completely off the machine. The Stair Stepper is a great way to ease into a cardio workout. It’s slightly easier on the knees and is great for beginners. Although there are handles to hold onto, to get the best out of a workout, don’t hold on if at all possible. (This goes for all the cardio machines. Some people may think they’re just using it for balance, however, if they didn’t hold on they would end up slowing down and getting more out of their workout. Sometimes, faster isn’t the answer)

1. Swimming - some gyms with pools offer aqua classes

I’m sure there are more. If you can think of any, please feel free to e-mail me at nickienicolas@yahoo.com. I’ll be glad to add it to my list and let everyone know where the added information came from. Don’t forget to stay hydrated, especially as you increase your workouts! As always, consult your physician prior to starting an exercise program. See you next month. Nickie

STAYING HYDRATED Since I live in the Desert, Palm Springs, I thought it only appropriate that I give tip on the importance of keeping hydrated, especially in the summer months. As you know, I am certified by the National Academy of Sports Medicine,(NASM) and therefore will relay the information to you that I was taught. Then I will tell you what I do to keep hydrated in the summer while exercising a minimum of 60 minutes daily.

“Water constitutes approximately 60 percent of the adult human body. Whereas deficiencies of nutrients may take weeks or even years to develop, one can only survive for a few days without water. On average an individual should drink approximately 96 ounces (3 quarts) of water daily. Those participating in fat-loss programs should drink an additional 8 ounces of water for every 25 pounds overweight. Water intake should also be increased if an individual is exercising briskly or residing in a hot climate.” The following is a fluid replacement for the athlete:

1. 16 oz. of fluid two hours prior to exercise. An additional 8-16 ounces may be needed if exercising in warmer weather.
2. Drink 20-40 oz. of fluid for every hour of exercise.
3. Fluids should be cold, due to more rapid gastric emptying.
4. If exercise exceeds 60 minutes, use of a sports drink (with carbohydrates) can replace both fluid and glycogen.
5. When exercising less than 60 minutes, water is the experts’ drink of choice.
6. The goal is to replace sweat and urine losses.
7. Ingest 20 oz. of fluid for every pound of body weight lost after exercise.

All the above is quoted from the NASM training book. How much water should you really drink? Well, no one knows for sure. Every individual has different water consumption requirements and it is difficult to apply a “one-fits-all” rule. How much water you need depends on your physical weight, your level of activity, and the environment in which you are exercising. Just remember this: adequate hydration is mandatory for human life. Check with your physician for specifics about hydration. I promised I would tell you what I do to keep hydrated. I drink a lot of water. Lots of water! Lots! I DO NOT drink a lot of sports drinks because of the amount of processed sugars the majority of them contain. When exercising to extremes - such as riding 50-60 miles on my bicycle in the summer - I will empty 3 or 4 packs of ‘Emergency C’ into an 8 ounce container of water, and use that as my ‘sports’ drink. Sometimes more, sometimes less. In addition to this, I will drink ½ to 1 gallon of water. Hydrate! Hydrate! Hydrate! That’s this month’s TipByNic.

GLUTE WORKOUT The gluteus maximus is one of the largest and strongest muscles in the body. The gluteus minimus and medius lie directly under the maximus. Because of it’s location, this muscles gets a workout everyday! Specifically, the glutes assist the thigh in abduction and in rotation. In other words, the butt helps us to twist and turn.  Now it’s time to strengthen these muscles! It’s time for glutes! It’s butt kicking time! Are you tired of your butt sagging? Or worried that it might be? There is nothing simpler than a butt workout.

1. Kickbacks - on hands and knees, kick one leg out and up, tightening butt as you do so. Keep hips parallel to floor. Draw in abs, keeping them tight throughout exercise. Kickback with one leg for a determined amount of reps before changing to the other leg. Do not rest leg in between reps. This is a slow exercise; do not speed up just to finish the exercise.
2. Bridge - Lie on your back on a mat with your knees bent, but feet on the mad and arms at your sides. Raise your pelvis toward the ceiling, squeezing your butt muscles. Pause in this position before lowering yourself. This is a slow exercise and can be executed with 1 leg in the air to intensify the exercise.
3. Ball Butt Raises - Lie on your back with your feet on top of a stability ball. Raise your butt off the floor and squeeze your glutes. Pause before lowering your butt and repeating the exercise.
4. Ball Butt Side Lifts - Lie on your side with your arms crossed in front of your body. Place a stability ball between your feet and lift the ball off the ground. Pause. Repeat with same side before going to other side.
5. Single Dumbbell Squats - Hold a dumbbell between your legs with both hands. Keep your back straight and perform a squat, keeping the heels of your feet on the ground. Focus on your glute muscles! Pause in the squatting position before standing up for the next set.
6. Walking Dumbbell Lunges - Holding a dumbbell in each hand, begin to walk by taking a large step, making sure your knee stays perpendicular to the floor. Keep dumbbells hanging down at your sides. Pause before bringing the other leg forward to begin it’s step.