The Benefits of Chocolate Milk

There is hype about a new post workout recovery drink. Scientist have delved into discovering the benefits of chocolate milk verses sports drinks like Gatorade. What has typically been seen as a "children's drink" has flourished into a nutritional recovery drink. Athletes, such as Michael Phelps have been spotted guzzling the milk.

Why is a post workout drink important? When we workout out we put little tears in our muscle fibers and connective tissues. In the time following our workout, our muscles will attempt to rebuild themselves in order to be stronger in the future. In order for them to rebuild themselves, they need to be given the proper post workout nutrition (Stager). The post workout meal is probably one of the most important meals of the days for our actively fit population.

So how do we pick our post workout drink? There are a whole slew of options -- Gatorade, POWERade, Muscle Milk etc. Well, according to Physiologist Joel Stager, director of the Human Performance laboratory at Indiana University, there is a new workout recovery drink to add to the list: chocolate milk. His latest study, published in January's 2011 International Journal of Sport Nutrition and Exercise Metabolism, names this kids' favorite an optimal post-exercise recovery aid. Chocolate milk has double the carbohydrates and protein compared to water and milk, and most sports drinks, which is perfect for rebuilding muscles. Chocolate milk makes itself an ideal candidate for a post workout drink, the amount of carbs and protein contained in chocolate milk are beneficial for rebuilding our muscles; carbs are needed to replace drained fuel sources and the protein helps begin the rebuilding process.


ANOTHER BENEFIT: Chocolate milk is a rich source of calcium. Because osteoporosis is a prevalent disease among older women in todays population, adequate amounts of calcium need to be consumed in order to enhance bone density. A woman over the age of 50 needs about 1,500 mg of calcium per day.

Drink well and stay fit!

References
Stager, J. (2011). Chocolate milk as a post-exercise recovery aid. International Journal of Sport Nutrition and Exercise Metabolism

Step it Up!

So obviously, in most cases, a woman or a man over the age of 40 is not capable of doing the same workout routine as a 20 year old. So, if you're older, you may ask yourself, what kind of workout can I do that my body can handle? Well, I have an answer for you, Step-Up Class!

Step-up aerobic class is a fitness activity that uses "steps" or platforms to enhance a cardiovascular exercise. It is a challenging routine that involves stepping up and down on platforms in order to achieve a sound workout. A variety of exercises are performed in order to raise the heart rate. While stepping in rhythmic beats to the music, the heart, lungs, and cardiovascular system are conditioned and begin to work more efficiently. The higher your "step" (usually 4 in. to 10 in. high), the higher your calorie loss. Step-up classes can be found in gyms everywhere, places such as 24 Hour Fitness,  Bally Total Fitness and Gold's Gym all offer step-up classes. If you are not comfortable with going into the gym, then you are in luck! You can enjoy the benefits of step-up in your own living room, many step-up aerobic instructional DVD's may be rented or bought! This is a great option for those of us who do not have the time or money to get down to the gym, so there is no excuse!

So why should you incorporate a step-up class into your work out routine? Because it has been proven to improve functionality, health and the quality of life in elderly people (Machado et. al). It is a safe and healthy activity for the elderly and the mechanical stress creates a positive osteogenic stimulus. The elderly's participation in step-up class can positively effect aging, health, and independent lifestyle.

What are you waiting for? Here is a beginner workout video. Remember, start slow and low, and practice makes perfect. Have fun and stay fit!

References

Machado, M. L., H. Moreira, HI Andre, R. Santos-Rocha, F. Carnide, and A. Veloso. "Step-Up Senior: A Sound Workout to Improve Functionality in the Elderly." Journal of Aging and Physical Activity 16 (2008). Web.

First Things First!

We all know the saying, "He who fails to plan is planning to fail". So the number one priority is making a plan. It is super important to stay on track and by creating a list of objectives we experience the feeling of progress. According to Workout.com there are 3 steps to making an appropriate workout plan:

• Find your objective. Are you looking to loose weight, gain muscle, improve cardiovascular fitness or maintain weight? 
• A good place to start would be measuring your Body Mass Index (BMI) and determine the category you fall under -- Under Weight, Normal Weight, Over Weight and Obesity.
• Also, find your ideal body weight by using these charts, click here.
• Set your goals.
• Long Term Goals. Examples, I want to loose 20 lbs by May 2011, I want to gain 10 lbs of muscle by April 2011, etc. Be precise with your goals and set a deadline. 
• Short Term Goals. These are the goals you set that let you reach your long term goals. A short term goal is seen as the process towards the larger picture. If you want to loose weight by May then decide how you will attain this goal by day, week, and month. 
• Create a workout plan.
• Once you have found your objectives and goals you will be able to put together a work out routine.

The most important part of making a plan is the actual planning. Plan out details, remember it is the small details that add up. Being task orientated gives purpose, so give your self daily, weekly, monthly and yearly tasks to reach your big goal. Taking action and not quitting are key points while reaching goals. Make deadlines and motivate yourself towards the necessary steps to stay on track.
Use a template, chart or list to keep your goals visually organized. Here is an example.

If you decide you would like to get started on your workout routine, here are some easy pointers to get you started.

1. Use good form. Focus on the muscle group you are trying to work on, and make sure those muscles are the ones doing the work. It is better to do less reps using good form than more reps using bad form. Bad form may lead to injuries and pain.
2. Variation. Keep your body guessing and never let it become accustomed to the same exercises. Mix up your workouts and work all the muscle groups in your body.
3. Loose body fat by doing more cardio and aerobic activity. A daily 20 minute cardio session with a healthy diet should do the trick.
4. Add resistance. If you find a movement too easy, incorporate weights and medicine balls into your workout regimen. 

Work on those goals! Stay fit!