From Feet to Hair: the Post Pregnancy Body

More than anything else in the world, I love being a mother. Pregnancy however was a completely different story. Although I was fit when I conceived, my pregnancy was challenging and had complications. After giving birth the changes in my body, from my feet all the way up to my hair were not at all rewarding. Recently I have become an Aunt, and God Parent reminding me of my experience and the extreme physical challenge of birth and body recovery after giving birth. In honor of the women in the world who joyfully and nobly are birthing and raising the next generation of leaders, here is the first of a two part series on recovery and exercise tips to help you get back on top!

PART ONE: What's Going on?


Many of the physiologic and orthopedic changes that we experience during pregnancy are due to the decreased ability of the abdominal musculature to provide stability around the spine and from the hormone relaxin which is present in 10 times its normal concentration in the female body during pregnancy. Relaxin is good in the sense that its function — as you might guess from the name — is to relax the joints in the pelvis so the baby has room to pass through the birth canal. Unfortunately, relaxin also causes abnormal motion in many other joints of the body, causing inflammation and pain.

Foot Pain

It is not a myth that your feet grow/change during pregnancy and thereafter. Because there are joints in the feet, when your body releases relaxin you also experience changes in your feet. A woman’s feet change during pregnancy and can change even more afterward. Have your feet re-measured every six months after pregnancy for 18 months. Proper footing will help you avoid heel pain and calf discomfort

Upper Back and Neck Pain

Because our little babies are now outside of our bodies, we go from carrying them close to our spines to holding them in our arms in a forward posture for nursing and feeding. This causes the Scapula of the upper body to be continuously shifted forward, stretching the muscles that lie between the scapula and the spine, namely the small musculature of the spine,Rhomboids and the Upper and Middle Trapezius.

We need to counter that stretching and pulling with strengthening of this musculature. 

Body Fat

Despite what you may have read getting rid of body fat is actually quite simple. There are 3500 calories in one pound of fat. In order to lose a pound of fat, you must have burned or be negative 3500 calories. What you may not know is that because women lack the necessary testosterone to anabolize protein, or grow muscle beyond a certain normal level, resistance training may be more effective at increasing the total amount of calories burned than cardiovascular exercise alone.

Muffin Top

There are two types of problems you could be experiencing with a muffin top belly.

1-   

     Skin quality.

If during your pregnancy you were prone to excessive stretch marks, and after giving birth, the stretch marks are still present and the skin hanging over your pants is thin, it’s likely that your muffin top may not be addressable through exercise. This type of muffin top is due to a lack of skin plasticity. A solution to this problem would be a tummy tuck. However, wait until you reach your goal weight and until you are finished having children. You may notice some reduction in the appearance of the muffin top when achieving your goal weight that would keep you happy enough to avoid potentially dangerous surgery.

2-   

      Body Fat.

The second cause of a muffin top is simply increased body fat. Regardless of what you have read, you can do 1000 crunches a day, and still have a muffin top. Imagine for a moment that you have a rock in sock full of jelly. You will not see the rock (muscle) no matter how large the rock gets, until you remove some of that jelly (body fat). We cannot spot reduce fat, in other words, your body will lose fat in random areas from everywhere, and there is no predicting what will come off first. The best solution again is to focus on a general fat loss and achieving a healthy body weight.

For those interested, I will post a great exercise routine that you can do from home and with your baby after this post. Happy Mothers Day and be well!

Don't Be a Dumb A~~

National Education Month

April is National Education Month! Reflecting on my own educational journey, I am often surprised that  I have always been a student. Further, how important I feel education is in the field of Exercise Science and Personal Training.

The advances in science this decade have been unprecedented. In the field of Exercise Science, the discovery of the FTO gene has changed the way we view obesity; biomarkers of cancer can be controlled by exercise, in fact new evidence suggests that most disease can be prevented or controlled through exercise. Evidence in a recent article, The Effect of Different Volumes of Acute Resistance Exercise on Elderly Individuals with Treated Hypertension (JSC) suggests that high volume resistance training can promote a reduction in systolic blood pressure in elderly individuals with treated hypertension. When I learned about resistance training and hypertension in college, the opposite was thought to be true.

The Cybex Arc Trainer a relatively new piece of cardiovascular equipment, was studied in the article, a comparison of physiologic and physical discomfort responses between exercise modalities (JSC). Turner et al from UNC Charlotte compared the treadmill, elliptical cross-trainer and the arc trainer and found that VO2 values are similar on both the arc and the treadmill but not on the elliptical. Moreover there were greater perceptions of discomfort with the elliptical compared with ARC at similar exercise intensities, suggesting individuals with, or at risk for, lower-extremity joint pathology may benefit from exercise using the arc trainer. Again, when I was in school, the arc trainer did not exist – who knew?

So how can we function effectively in a science centered practice without furthering our knowledge base? The truth is - we cannot. Exercise Science and Personal Training is a new field that is constantly evolving .Like our close relative, Physical Therapy (officially in existence in the US since 1914 when Reed College started the first academic program but not a licensed profession until the late 70’s, and as late as the 80’s in some states), the field of Exercise Science has started as an unlicensed, unregulated field. Unlike Physical Therapy however, Personal training continues to be unregulated and unlicensed in this country. Because of this, personal trainers and educators of personal trainers have a professional responsibility to consistently ensure the information they have is the most up to date and relevant to their practice.

Please check out these websites to get more information on staying relevant:

www.focustrainerinstitute.com

www.corcoranfitness.com

www.cybexinstitute.com

www.pubmed.com

Become a member of the ACSM and NSCA and receive their journals monthly.

~ Angela Corcoran, MS, RCEP, CSCS (PhD in progress!)

Super Bowl Monday: A look into hangover and exercise performance

With Super Bowl on Sunday February 6th, Monday February 7^th will bring droves to steam rooms across America in a valiant effort to rid them of the prior night’s libation. But a steam room and exercise itself may not be the best “cure” for a hangover.

For centuries many of people have suffered from hangovers, the exact cause continues to be quite illusive.  Typically a hangover starts after the cessation of drinking when a person’s blood alcohol content (BAC) is falling and peak when BAC is close to 0. For those more frequent drinkers, there may also be some alcohol withdraw occurring simultaneously.

Contributing Factors to Hangover

Direct effects of alcohol

Dehydration

Electrolyte imbalance

Gastrointestinal disturbances

Low blood sugar

Sleep and biological rhythm disturbances

Nonalcohol effects

Compounds other than alcohol in beverages, especially methanol

All of the above contributing factors are the result of a gamut of physiological responses to alcohol in the system.

• Alcohol inhibits the production of hormones from the pituitary. Some like vasopressin regulate body fluid affecting hydration and electrolyte balance or adrenocorticotropic hormone which in turn stimulates the release of cortisol. The release of cortisol alters carbohydrate metabolism and stress response. It is also associated with increased abdominal fat.
• Alcohol irritates the stomach and intestines causing inflammation, or gastritis and delayed stomach emptying.
• High levels of alcohol can produce fatty liver, a condition which there is an accumulation of triglycerides in liver cells which in turn causes a buildup of lactic acid in the body.
• Alcohol causes several alterations in the metabolic state of the liver and other organs in response to alcohol which leads to low blood sugar. Diabetics are particularly sensitive to these alterations.
• Alcohol has a direct effect on neurotransmitters that regulate sleep and coordinates our response to stress the result being decreased restful or REM sleep and increased sympathetic response such as increased heart rates and sweating.

These physiological changes can cause up to a 40% decrease in physical ability (depending on the amount of alcohol consumed the night before). Aside from being dehydrated, an increased accumulation of lactic acid and a decrease in carbohydrate metabolism will decrease one’s ability to perform due to an in ability to effectively get energy. In addition to increased resting heart rates even the most trained individual could be outperformed by the sober novice.

So if you must drink, here are some tips:

1. Conservative management: if you want to take your workout seriously, SLOW DOWN
2. Drink alcoholic beverages with fewer “congeners” (biologically active compounds), like pure ethanol, vodka and gin, versus brandy, whiskey or red wine as they are associated with milder hangovers.
3. Consume water while drinking alcohol to try and combat the dehydrating effect.
4. If you have a hangover, go easy on the exercise and do NOT hang out in the steam room. Although there is less research available, it does seem that consuming fruits, fruit juices and other fructose-containing foods may decrease hangover intensity. In addition, avoid acetaminophen (alcohol increases its toxicity to the liver) and remember that all anti-inflammatory are also gastric irritants.

Cheers!

Indoor Versus Outdoor Physical Activity

There are many reasons why outdoor and indoor activities vary widely in their physical demands. Individuals transitioning from indoor activity need to be particularly aware of a few issues that are likely to arise when making this transition.

Particulate Matter

There is overwhelming evidence that particulate matter (otherwise known as atmospheric pollutants) decreases exercise performance in otherwise healthy subjects. [i] Ultrafine particles (UFPs) or UFPs are the main constituent of airborne particulate matter. Due to their numerous quantity and ability to penetrate deep within the lung, UFPs are a major concern for respiratory exposure and health. The UFP of greatest concern when moving to outdoor activity is Carbon Monoxide. Because CO has a greater attraction and adherence to RBC’s, the transport of oxygen becomes far more challenging and athletic performance becomes impaired. In addition to impaired performance, consistent exposure to high UFP’s is associated with increased oxidative stress, which is associated with cancer, dementia, and a majority of most major diseases known to man. Because of increased inhalation with exercise, it is generally recommended that athletes not consistently exercise in environments with a high level UFP’s. Information on UFP’s in the environment is available at http://www.epa.gov/air/airpollutants.html. Check it out before you go outdoors.

In addition to Ultra fine particulate matter, there is also fine particulate matter. These components of our environment are a bit larger and act more as allergens and irritants. Many athletes when transitioning to the outdoors do so when the weather permits. Unfortunately for many, during these times, the FP’s cause the equivalent allergic reaction and keep those otherwise outdoor enthusiasts prisoners to fine particulate matter. If you can’t breathe due to irritated swollen sinus, you cannot exercise.

Iso Kinetic Movement versus Man Powered Movement

So why go outside? There seems to be a strong functional argument for the necessity of training outdoors. For example, a swimming pool provides no natural resistance, there is no current; a mountain in all its’ beauteous splendor provides unpredictable ridges and valleys. And who has heard of skiing on an indoor slope? Running however alludes us. Why is running outdoors different that running indoors? Well, aside from the clear differences, running on a track is seemingly similar; the largest difference is that a majority of indoor running apparatuses are iso-kinetic, literally meaning, same speed. Unlike the traditional elliptical machine or bike, the treadmill sets the speed for your run. As soon as you step outside, you cannot set speed. There is a newer treadmill - the Woodway Curve Manual Treadmill http://www.woodway.com/the_curve.html that is not isokinetic. It will be interesting to see data and research on the efficacy of this type of treadmill in relation to outdoor running (it’s environmentally friendly too – no electricity required).

Being muscularly conditioned before entering into an outdoor running program can help to ease muscular pain. Conditioned muscles can allow the cardiorespiratory system to adjust as needed thereby economizing on the much needed energy to make the transition. Here are a few exercises that should help!

1.       Standing Calf Raises.

Standing upright, legs straight, elevate your body up to your tip toes, return to the ground. Hold enough weight so that after 30-40 repetitions you can no longer elevate off of the ground. Complete 3-4 sets.

2.       Reciprocal lunges.

Standing upright initiate a fall forward, toward the ground. Before you fall, catch yourself with one of your legs. Return to starting position and initiate another fall. Catch yourself with the other leg. Hold enough weight so that after 30-40 repetitions you can no longer return your fall. Complete 3-4 sets.

3.       Lateral Stability Step Ups.

Stand upright with a step at your side. Place your foot onto the top of the step. Keeping your foot on the step, bring your body up onto the step, without placing weight on the swing leg (the leg that just left the ground). Return your weight down and away from the step, toward the ground and as close to the ground as possible, keeping all of your body weight in the leg that is fixed on the step. Do not transfer weight onto the swing leg (back into the ground). Return to standing position. Hold enough weight so that after 30-40 repetitions you can no longer return from the ground without pushing off of the swing leg. Complete 3-4 sets.

4.       Trunk Rotation.

Standing at the cable machine, bend your knees and tuck your pelvis, so that your pelvis and hips remain square and stationary. Set the cable to shoulder height. Grab the cable with both arms, and keeping your arms straight and not moving; use your stomach muscles to move your upper body from one side to the next. Hold enough weight so that after 30-40 repetitions you can no longer move the cable. Complete 3-4 sets.

For soreness, stretching might feel good, but it won’t help. Get a massage, and for acute soreness use cold (like ice) for the first 24 hours and heat after 48. If you experience chronic pain, especially in the hips or spine after running, stop. If it continues seek professional advice. If done correctly, exercise should cause muscular soreness, but never acute pain.

Some suggestions:

Consider a particulate matter mask with a carbon filter

Map your run before going outside (www.mapmyrun.com) and choose low emission areas.

Enter into outside slowly. It’s brutal on your lungs and in the winter time during very cold weather wear a mask that will warm the air before entering your lung to avoid bronchial spasm.

Dress appropriately for the weather. Generally speaking for an outdoor run, look up the temperature and dress as if it was 15-20 degrees F warmer when determining what clothing you should wear -- that's how much you'll warm up once you start running. In the warmer weather, stick to loose, light-colored clothes. Thermoregulation or temperature control is one of the human body’s greatest physical challenges.

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[i] Journal of Strength and Conditioning Research. January 2008 Volume 22 Issue 1 pp 2-5. Ultrafine and Fine Particulate Matter Inhalation Decreases Exercise Performance in Healthy Subjects.