- June 2008
- Volume 6
Inside this Issue
- Feature Article – Ten Tenets of Wellness
- Exercise of the Month – Strong, Beautiful Shoulders
- Sports Training and Technique – Interval Training
Ten Tenets of Wellness
What is wellness? Many have tried to define it and several models have been developed to explain the components. This month I am sharing with you the Ten Tenets of Wellness created by Michael Arloski, PhD, PCC, a licensed psychologist and professional certified coach. Not a model but foundational principles for changing lifestyle behavior.
- Tenet 1. Wellness is a holistic concept.
Successful change is possible only when the whole person is considered and the mind, body, spirit, and environment are looked at and maximized. - Tenet 2. Self-esteem is a critical factor in change.
We have to believe in and respect ourselves enough to engage in the behavior change process. Change is not easy and we will need support, continued motivation, and strength to face and conquer the fears that may be keeping us from moving forward to lasting wellness. - Tenet 3. Positive peer health norms encourage wellness lifestyle changes.
Peer pressure is real. Who we spend our time with, our relationships, and our surroundings at home and work influence our choices and wellness. Strive for mutually beneficial associations that provide support for personal growth. "Friends keep friends well." - Tenet 4. Conscious living means becoming aware of all the choices we have and acting on them.
Be Present! A slogan for T-shirts and an approach to life. Bring attention to daily choices and don't just go through the motions. - Tenet 5. A sense of connectedness grounds us in our lives.
We are not alone but connected to everything around us - other people, other species, the earth and to "something greater." "There is a huge difference between I-llness and We-llness." - Tenet 6. We are primarily responsible for our health.
The sad truth is that most of the health conditions we as a society are currently dying from are preventable. "Our emotional and lifestyle choices determine our health and well being more than anything else." - Tenet 7. Increased self-sufficiency gives the confidence and power that overshadows fear.
There is fear associated with losing our independence and not being able to care for ourselves. "Skills, information and tools that enable us to choose our food wisely (or even grow it ourselves); become more competent at our career; adjust the shifter on our bicycle; take a hike into the wilderness; or bake bread from scratch all increase our self-respect and self-confidence." - Tenet 8. Time spent alone helps us to get to know ourselves better.
"Solo time, especially in the natural world, helps us relax, de-contract, and get beyond the distractions of modern life that prevent us from really knowing ourselves." - Tenet 9. You don't have to be perfect to be well.
We don't have to be good all the time, just the majority of the time! Who wants to be perfect anyway - perfectionism can lead to negative outcomes such as obsessive, addictive behaviors which are acting as distractions from other issues that need to be addressed. - Tenet 10. Play!
"Let the child within out to play. Give yourself permission."
Reference: Wellness Coaching for Lasting Lifestyle Change
Strong, Beautiful Shoulders
It's summer and time to bear your shoulders!
The shoulder or military press is a great exercise to add tone and definition to these highly visible muscles. Unfortunately, this exercise that can simulate real life activities is commonly done incorrectly.
Mistake 1: Angle of Movement
Machines in the gym are often designed to keep the arms directly overhead. How often do you do that in real life? It is much more likely that you will be putting away or removing items from a cabinet slightly in front of you. So when doing this exercise you want to keep the weights in that panel of movement.
Mistake 2: Lower Back Arch
Whenever you move your arms over your head the tendency is to arch the lower back. Resist that natural reaction and contract your core even harder to keep your back flat.
Starting Position: This exercise can be done sitting or standing. Hold the weights with the palms forward just in front of and slightly above your shoulders. Contract your core, hold it tight, and keep your back flat throughout the entire exercise.
Press Up: Push the weights up and slightly forward until your arms are fully extended and the weights touch. During the movement you should be able to see the weights in your peripheral vision without moving your head.
Interval Training
You've heard you should do interval training but how and more importantly why?
Intervals are an important training technique because you can push your body harder for shorter periods of time than for a long duration. Challenging your body to go beyond the usual effort is necessary for positive physiological adaptations to occur. High intensity intervals result in greater fitness and give you confidence in what your body is capable of without failure. You will learn to push your limits!
Think you don't need to do intervals because you're not a competitive athlete? Wrong! No matter what your ability or goal you will benefit from reaching above what you usually do for a workout. Want to lose weight? Add intervals, harder efforts will burn more calories.
Before I go on I should provide a disclaimer - prior to starting any exercise program especially one that includes intervals you should check with your health care provider to make sure you are healthy enough to do intense exercise. You should also have a good aerobic base before including intervals in your exercise routine.
Now that you're convinced and ready to do intervals, where do you start? The table below outlines the three categories of intervals most commonly used by coaches. The table displays intervals from the longest duration and least intense to shortest duration and most intense. Generally, intervals are done in sets and gradually introduced into the training program in this progression.
| Interval Type | Intensity | Duration | Recovery |
|---|---|---|---|
| Lactate Threshold | Just above time trial | 5-20 min. | Short, ~ 1/3 interval time |
| VO2 Max | Very difficult | 3-6 min. | Same as interval time |
| Neuromuscular Power (Sprints) | Maximal intensity | 8-30 sec. | Complete |
Interval Benefits
Lactate Threshold - improve your body's ability to remove lactate, a byproduct of anaerobic metabolism, from your muscles so you can maintain a high work load without fatigue and exercise longer at that intense pace.
VO2 Max - increase the amount of oxygen delivered to the working muscles so you can maintain your power output during maximal efforts.
Neuromuscular Power - gain greater fluidity, balance, and coordination at maximal effort so you have the speed to win the final sprint.
When deciding which intervals to add to your program always consider your goals, the demands of the events you will be doing, and your personal strengths and weakness. Adequate easy days between interval workouts are also critical to prevent over training and injury.