NIFS Healthy Living Blog

This is a pretty common question that comes to mind for me. I work out 6 days a week, but still that mild ascent up four flights of stairs to the copy room seems to get me every time. 

Generally I would put myself into the “decently fit” category, but it seems that after climbing stairs I am quite winded and sometimes my legs are burning. This very thing has inspired me and a coworker to add running some stairs into our weekly workout. 

Here are some reasons why, if you’re looking for something to add into your routine for a good cardio/leg workout, you should add stairs as well!

• Great cardiovascular exercise. Like all cardio exercises, running stairs is good for heart health! Your heart and lungs will be strengthened and can help you get to your goals. Cardio exercise is proven to help reduce high blood pressure and other health-related issues.
• Strengthens legs and tones butt while engaging other muscle groups. Running stairs helps to strengthen many of the muscle groups, but noticeably the butt and the thighs. While climbing, your glutes, hips, and quads are engaged as well as the small muscles within those areas. Other areas of your body that see benefits are core, upper body, ankle joints, and the muscles surrounding your ankles and shins.
• Easy to find places to do them. Whether you travel, like to work out outside, come to the gym, or want to work out at home, stairs are usually an option! It’s not hard to find a set of stairs to run, and there are lots of places around that have several sets that would be good to run up. (Here are some exercises you can do when you travel, including stairs.)
• Helps keep the weight off. Stair running is in the category of moderate to high-intensity cardio exercise. With the amount of intensity that you can give to this, the return can be high caloric burn. As you climb higher and faster, your heart rate will begin to increase, your legs will be working harder, and you will increase your oxygen intake. All of these things aid in boosting your metabolism, and with proper eating habits and hard work you can drop a few pounds.

Here are some ideas for stair workouts for runners. Give it a try for a few weeks and see how you feel. From personal experience, don’t give up…it will be pretty challenging in the beginning, but I encourage you to stick with it!

This blog was written by Amanda Bireline, MS, Health Fitness trainer. To find out more about the NIFS bloggers, click here.

I recently ended my rugby career at Indiana University. I had been playing for 9 years, and competed in various other sports before that. Until now, I have always had a coach scheduling practices and creating workouts for me, and have always pushed myself to my limits for the team.

If you've played sports your whole life but now you are in the real world with other responsibilities and time constraints that did not exist when you were an athlete, you may start to lose your strength and endurance. You may have even noticed changes in your body due to your lifestyle change. You want to stay in shape or get back in shape, but you are unsure where to start or what to do. 

Here are a few tips to help you figure out how to train as a former athlete.

• Acknowledge that you are no longer a competitive athlete. You are now a former athlete. This is a hard step to take because in your heart you will always be an athlete. You are just no longer a part of a team or competition, and that is okay. 
  
• Create new goals for yourself that pertain to your life now. Back in college or high school, you trained a lot, and you trained hard. You had a deadline to be in shape before your first game. However, this mindset may not work now with your new lifestyle. You need to set new goals, which can include cardiovascular training like running or biking. Or your goal could be to lose weight or fat. Your goal can even simply be to maintain a certain overall fitness level. 
  
• Train better, not harder. During athletic training you were told to run more, lift more, and practice more in order to be the best and win. This mindset and form of training may have worked then, but that doesn't necessarily mean it works now. You need to train better and more efficiently. Training better is easier to maintain and accomplish than trying to train as hard as you did before. But how do you know you are training better, when all you have known is how to train hard?
  

Many gyms offer training programs for marathons or triathlons or even weight loss. What is great about these programs is that they have coaches that create workouts and guide you through them. You will work alongside others in the program and can get the feeling of being part of a team. Here at NIFS we offer a variety of training programs. 

Find a Personal Trainer

If you are interested in working on your own, but still feel that you need more guidance, look into personal training. Trainers offer you the accountability that coaches and practices did. Personal trainers can help create new goals for you and lead you through specific, efficient programs. 

Working Out on Your Own

If you need help finding a starting point, here are some tips and examples you can use to help. You'll want to focus on full-body, multi-joint lifts. 

Here are examples of some exercises you can use as the basis of your workouts:

• Squats
  
• Lunges
• Deadlifts
• Rows
• Pull-ups
• Pushups

Choose a few to perform for each workout. You can alternate between 2 and 3 days per week, performing 3 to 4 sets of 8 to 12 repetitions each. 

When performing cardio, a great goal is to try to complete at least 150 minutes of moderate-to-vigorous exercise each week. For example, you can complete five 30-minute sessions of cardio each week. You can also perform them on the same day as your strength training. 

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In the end, take time to find what works best for you at this time in your life. Training like you did when you were an athlete isn't always what works. Explore your options, and find what you like to do now. 

This blog was written by Masie Duncan, Health Fitness Instructor and Weight Loss Coordinator. To find out more about the NIFS bloggers, click here.

Sunny days and warm weather are now upon us. It’s hard to complain about a pretty day, except when you are confined to an indoor lifestyle or job. Outdoor fitness is exactly what you need to get rid of the blues, but I’m not talking about running or boot camp. Indianapolis is packed with fitness activities just waiting to be discovered. Parks throughout the city are highlighted by fitness trails, open fields, and accessibility. The opportunities are only increasing as we, hopefully, move toward a more health-conscious society.

In this blog we are going to think outside the box and explore some outdoor fitness options that are not only good exercise, but also fun and stimulating.

Paddleboarding

Paddleboarding, a mode of recreational transportation, has been around much longer than you might think. When it was first invented is undetermined, but evidence of its existence dates back to early exploration of the Pacific Ocean in the late 1700s by Captain James Cook. 

Fast-forward a few hundred years and you will see paddleboarding nearly everywhere, including rivers, lakes, and oceans. Because it enables you to take in scenery and nature, paddleboarding can be both calming and serene. On the other hand, in some windy conditions, paddleboarding is completely challenging, giving the rider a great workout. Riding the tide for extended periods of time provides plenty of balance, core stability, and endurance opportunities for the aquatic enthusiast.

For paddleboarding in Indianapolis, visit local shops such as Rusted Moon Outfitters to see demonstrations and buy gear to satisfy your paddleboarding needs. If you are a beginner and would like lessons, another local company, Salty Dog Paddlesports offers not only training sessions, but also more advanced yoga classes on paddleboards!

Geocaching

Geocaching is a fun outdoor recreational activity that combines old-school orienteering and treasure hunting with modern GPS technology. The concept of geocaching is not new; following clues and landmarks to find hidden treasure has been around for a long time. 

In this modern-day search for “x” on a treasure map, individuals use clues via internet videos or posts to find hidden packages or containers yielding log books to sign your name, often a small prize, or even another clue to find your way to another hidden site. The treasures aren’t necessarily huge in size; the excitement comes from successfully navigating your way to the treasure. After the site is discovered, it is neatly hidden away so that another geocacher may discover it. 

Because it usually takes place outdoors in rugged terrain and involving hiking and walking, a geocacher’s main needs include comfortable clothes, shoes or boots, and a functioning GPS system. Most cell phones have GPS built in already, so becoming a geocacher is even more convenient than you think. Geocaching is happening in Indiana, and the Indiana Geocaching website is dedicated to it. There is plenty of information regarding upcoming events and links to other national geocaching clubs. Channel your inner Indiana Jones while you are actually in Indiana!

Disc Golf

One of the fastest-growing recreational sports and activities, disc golf is quickly becoming more than just a niche hobby. The concept of disc golf, obviously, is derived from traditional golf, including the terminology. Disc golfers typically throw one of their many discs (each one has specific characteristics, not unlike drivers, irons, and putters) from a tee box toward a basket on a pole. Score is kept with eagles, birdies, par, and bogeys. 

Sprinkled throughout Indianapolis are several disc golf courses that offer a variety of challenges and an opportunity to experience some of the many scenic neighborhood parks that otherwise may go unnoticed. There is even a disc golf organization (Indianapolis Disc Golf Club) that holds several notable tournaments, bringing in top competition in the area and the Midwest. 

Like all skill-based activities, disc golf requires practice time. This is easily countered by disc golf’s relatively easy concept, cost effectiveness (discs are around 10 to 15 dollars, while courses are free), and inviting atmosphere.

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If you are bored with your current situation or just want a fun activity for you and your pals, there are definitely some excellent options to keep you active and your brain stimulated. Whether you want to take on some waves with your paddleboard, track down a series of clues while geocaching, or take a stroll through the park while disc golfing, the landscape for outdoor activity is ever changing. Be adventurous this summer and try a new outdoor sport or activity today!

Rejoice and Evolve,

This blog was written by Thomas Livengood, Health Fitness Instructor at NIFS. To find out more about the NIFS bloggers click here.

Okay, so you’ve been successful in your first two phases of developing your new workout program. You have progressed in your cardiovascular exercises throughout the weeks and your muscles have been feeling more “in shape” from your high repetition, low-weight muscular endurance training. What now?

The next progression I would recommend would be to start training for muscular hypertrophy, or more simply put, muscle building. 

Getting Ripped Versus Getting Toned

Muscle building is a term that seems fantastic to some (guys) and horrific for others (ladies). Guys (depending on your age) have an affinity to building muscle on a higher level because of a little hormone called Testosterone. The higher levels in men will allow for more tissue development, while the lower levels in women will not. Training for hypertrophy in females will yield a more desirable “toned” look versus a large gain in mass.

Changing the Variables to Develop Muscle Mass

When you are training for an increase in lean muscle mass, you will need to tweak the variables that you used for muscular endurance. To recap, those variables included sets, repetitions, and rest periods. 

• The sets you may perform can also start very low (1-2) if you are new to this type of training. As your experience increases, the amount of sets can double or even triple. 
• The repetitions that you perform will also adjust. Instead of doing reps in the 15-20 range, they will be more in the 8-12 range. With the decrease in repetitions comes an increase in the resistance (weight) that you are using. You want to make sure that each set is performed with a weight that can be done no more than 12 times. 
• Rest periods will also remain relatively low. 30 to 60 seconds of rest between sets is recommended. You will definitely “feel the burn” if you do it correctly.

The next blog in this series talks about how to activate your newly developed muscle tissue to increase your overall strength.

Get after it!

This blog was written by Alex Soller, NIFS Athletic Performance Coach. To find out more about the NIFS bloggers click here.

Once you have mastered the basics of cardiovascular exercise, resistance training is the next viable option. If you have no physical limitations (like the ones shown in the Functional Movement Screen), basic resistance training may continue your improvement in building a better body. Remember, not all resistance training is created equal, and the sets, reps, and other variables will determine the result that you receive.

The first goal that I have people focus on is usually muscular endurance. Muscular endurance is the ability for your muscles to withstand a long duration of work. It is important throughout all walks of life, whether it be for preparation for a marathon or doing a day full of yard work. Your goals in everyday life determine your muscular endurance goals and the ways it can be achieved. 

There are three variables that are vital to how your body responds to all resistance training, not just training for muscular endurance. Those three are:

1. Sets
2. Repetitions
3. Rest Periods

The number of sets you do during muscular endurance training may be relatively low. For someone new, 1 to 2 sets may be sufficient to see improvement. For those of a higher training level, 3 to 4 may be required. The number of repetitions you perform is the next important variable. If you want your muscles to be able to last a long time, repetitions will be high. 15 to 20 repetitions per set is usually sufficient but some individuals might increase reps above that level. The final variable is the rest period. The rest period between your sets has to be short. Less than 30 seconds is generally the accepted time but time can be whittled down to 15 seconds or less for optimal adaptations for muscular endurance.

This type of training builds that initial workload for the muscles to withstand the heavier/more intense training that could be done in the future. Below you will find an example of a lower body muscular endurance resistance training routine:

1. Barbell Squat 3x15
2. Kettlebell Lateral Lunge 3x10/Leg
3. Dumbbell Step-Ups 3x10/Leg
4. Kettlebell Swings 3x20
5. Hamstring Curls 3x15
6. Calf Raises 3x15

The next blog in this series will talk about the next phase of building a program, everybody’s favorite, building muscle.

Get after it!

This blog was written by Alex Soller, NIFS Athletic Performance Coach. To find out more about the NIFS bloggers click here.

One of the most important elements of performance and exercise is rest, and it’s also one of the hardest things to do! According to ACE (a fitness governing body), recovery is the most important part of any person’s program. Taking time to rest your body can be challenging mentally, but rest has significant physical benefits.

The Recovery Stage

To get better at a sport or to enhance your personal fitness, you must expose your body to stresses. Different stresses include training and exercise programs like weightlifting, sprinting, endurance runs, etc. But upon completion of these stresses the human body needs to adapt to the stresses it just underwent, and this is where we get the recovery stage. 

Neglecting the recovery stage can lead to injuries. Many programs have built-in rest days, but if you are creating your own program to follow, be sure to find where to fit one in! It’s essential to listen to your body and gauge how you are feeling as well. If you are physically worn out, take a rest.

It’s Worth Making the Time for Rest

So maybe this is enough to get you to take a day or two off a week. But I know there are still some of you out there saying, “Okay, Amanda, thanks for the tip, but I’m in the middle of training hard right now for the half Ironman in Wisconsin, so I can’t afford to take a day of rest.” Let’s take a look at the benefits of recovery on the body. 

The whole purpose of recovery in exercise is to allow your muscles to repair themselves and to engage muscles that are sore from your workout. There are also different things that you can do during the recovery stage to help move the process along and come out ready to perform better than your pre-rest stage. 

Top 5 Recovery Techniques

Here are some things to keep in mind and apply while recovering:

Rest: Now we are talking about actual rest, sleep. This is one of the most important ways to get your body to quickly recover from the physical and mental demands of hard training.

Hydration and eating: One of the most vital aspects of both training and recovery is being properly hydrated. And nourishment falls right in line with hydration. Food helps to restore the body’s energy supply, so try to eat good, healthy options at the right windows of time to enhance your performance and recovery.

Massages: Getting a massage helps to loosen up muscles, increase oxygen and blood flow into muscles, remove lactic acid buildup (which is what makes you sore), and deliver nutrients from your body to your muscle.

Contrast therapy: If you are or were an athlete this may be familiar to you, but those who don’t have a facility at their disposal might not use it as frequently. You will be contrasting between an ice bath and a hot shower. You want to be sure to start and end with cold (like an ice bath). Jump in the ice bath for about 45 seconds and then into the hot shower for 3 to 4 minutes. Repeat this three times. The benefits of contrast therapy are to increase blood flow to the muscles and speed up the removal of lactic acid.

Ice bath: A familiar process to many, an ice bath causes the blood vessels of the body to constrict, pushing the blood away from the muscle because of the cool temperature. Once you are done and start to warm up, the vessels open up and allow blood flow back into the muscle, bringing with it more oxygen to help you recover.

No matter where you are currently in your workout regime, I encourage you to take some recovery time. It will benefit your performance in significant ways down the road. Consider trying a method from above that you haven’t before and see if it helps you. Different things work for different people, so find out what’s best for your body. You can also consult one of our health fitness specialists here at NIFS for advice. Most important, take time to rest and recover to avoid injury!

This blog was written by Amanda Bireline, Health Fitness Specialist. To find out more about the NIFS bloggers, click here.

I’d like to take a few moments to highlight a member of the NIFS Lifestyle Program. This program provides extra guidance and observation to individuals with chronic medical concerns. NIFS’s Lifestyle Coordinator communicates with the participant’s physician about their progress and helps them plan workouts geared to their specific medical needs. Take a few minutes to read about Kim Flowers and learn how this program has changed her.

SHARE YOUR STORY OR A BIT ABOUT YOURSELF IN A FEW SENTENCES:

I am 48 years old and have been a member of the Lifestyle/Scholarship Program at NIFS for about five months. Currently I am on dialysis three times a week and am awaiting a kidney transplant. Due to diabetes I lost my leg, but I am coming to NIFS to turn all of this around and get healthier in all aspects of my life! My goal is to get back to work as a social worker once I receive my kidney.

SOMETHING YOU HAVE ENJOYED ABOUT BEING IN THE LIFESTYLE PROGRAM:

I have enjoyed getting out of the house and learning different ways to exercise. Even with the limitations that I have physically, I have enjoyed seeing how much I am able to do that I didn’t think was possible. Working out, something that I have not done in the past, is giving me more overall energy. It is helping me to get stronger, and helping me in my everyday tasks, which sometimes are difficult with a prosthetic.

SOMETHING THAT YOU HAVE LEARNED OR SURPRISED YOU:

After getting my general fitness assessment, I learned and was surprised at the amount of fat I have in my body and that could cause me to have serious health issues. I am learning ways to work on getting my body fat to a more acceptable level.

FAVORITE THING TO DO FOR A WORKOUT:

All of it! I really do enjoy everything that we do. Though some things are harder than others and really stretch my abilities, there is not one thing that Amanda has me do that I don’t like. I really enjoy working out with Amanda and it has made a difference in my life.

ACCOMPLISHMENTS SO FAR:

I am able to do exercises that I was not able to do in the beginning. I have also increased my endurance. Being on dialysis and having a prosthetic makes it challenging to keep up my heart health, but I can tell when I am walking that I am able to last a lot longer than I could before*.

*Weight loss claims and/or individual results vary and are not guaranteed.

THINGS LEARNED FROM YOUR TRAINER ALONG THE WAY:

I have learned about better eating habits, how to use the machines at NIFS correctly, and how to make exercise a part of my life.

WHAT KEEPS YOU MOTIVATED:

This is something that I want and that I know I need to do in order to help myself. It is helping me to take steps to my goal of getting my kidney and starting a new life.

I have really enjoyed being a part of the Lifestyle/Scholarship Program at NIFS. I am so thankful for the opportunity to participate in something that without others’ help I would not be able to do. Even once I hit my goal, I want to keep going! I want to say thank you to every person who helps to make this program possible.

NIFS Lifestyle/Scholarship Program

One component of the Lifestyle Program is that there is a scholarship opportunity for those involved. Many of these people have physical limitations and are unable to work. NIFS has a scholarship fund on a needs basis, allowing participants the opportunity to get the help and guidance they need. Currently NIFS funds 16 scholarships to program participants.

To help sustain our current scholarships and increase the opportunities to fund additional ones, NIFS organizes an annual auction. We need your help to continue to provide this gift to those who need it! Please consider bidding in the seventh annual online auction.

Visit the auction website beginning November 24 at 8:00am and concluding on December 15 at 8:00pm and see what great items you can bid on!

For questions about the Lifestyle Scholarship program or the online auction please contact Amanda Bireline at 317-274-3432 ext. 219 or abireline@nifs.org.

This blog was written by Amanda Bireline, Lifestyle Program Coordinator and Health Fitness Specialist. To find out more about the NIFS bloggers, click here.

You have trained for the marathon, half-marathon, triathlon or other race, and now it’s the big day! However, you need to make sure you are properly fueling your body with optimal nutrition to guarantee that you will cross the finish line feeling great! Here are some tips to ensure that will happen.

Before the Race

It is essential to have carbohydrates before racing. They provide the best source of energy for your body and give the most efficient fuel for working muscles. Examples of these are whole-wheat pasta, brown rice, whole-grain breads, cereals, bagels, oatmeal, and fruits and vegetables.

Protein helps with sustaining energy for longer periods of time. A small to moderate amount of protein-rich foods is essential before exercising. Examples include skim milk, 1% milk, or low-fat chocolate milk; low-fat cottage cheese or low-fat cheese; boiled eggs; peanut butter; yogurt; a small amount of nuts; lean meat, poultry, or fish; and soy products. Fat is stored in the body and is used as an important energy source. It is especially important for endurance athletes, such as runners.

Try to avoid high-fat foods because they may slow digestion. Examples of high-fat foods are crackers, chips, snack cakes, or muffins. Instead, opt for healthy sources of fat such as peanut butter, nuts, and olive oil.

Eating sugary foods before a race may cause side effects such as upset stomach, diarrhea, and hypoglycemia (low blood sugar). This can have a major effect on your race! You might think you get that burst of energy from the sugar, but the energy will peak quickly and will not last for a long time. Avoid pastries, donuts, and high-sugar cereals.

Drink 2 to 3 cups of fluids such as water, 100% juice, low-fat or skim milk, or a sports beverage two to three hours before the race, and then 1 more cup of fluid 10 to 20 minutes before the race. A small amount of coffee (6 to 8 oz.) may be an option, but be sure that it settles well in your stomach.

During the Race

Drink at least 1 cup of fluid every 10 to 20 minutes during exercise (24 to 48 ounces per hour for most people). For every pound you lose during exercise, consume 2 to 3 cups of fluid. It is always good to calculate your sweat rate during training to know the proper amount of fluids you need to be taking in during the race. This can be done by weighing yourself before a workout and immediately afterward.

Water is always an excellent choice during the race, but for durations of longer than 60 to 90 minutes, it is important to take in some type of sports drink. Sports drinks provide a mix of water, carbohydrates, and electrolytes. Electrolytes are lost in sweat during the race, which is why sports drinks help replenish electrolytes in the body.

It is important to intake the proper amount of carbohydrates during the race. Consuming carbohydrates should be a goal during the race to help increase endurance; 60 to 70 grams per hour is recommended. Good options for getting in carbohydrates during the race are sports drinks, energy bars, GUs, gummy blocks, and Sport Beans. If you prefer consuming an energy bar during the race, it is important to consume a bar that is high in carbohydrates, but low in protein and fat. Make sure to take in 4 to 8 ounces of water with the gels or the energy bars to prevent an upset stomach. Consider how your body digests these different items. Go with the item that digests well for you and will help you stay at your optimum performance level. Always practice with these products during training and never try something new on race day.

After the Race

Here are some tips for recovering after the race:

• Aim to consume a 200- to 300-calorie snack within 30 minutes of finishing the race.
• Rehydrate with 16 to 24 ounces of fluid for every pound of body weight lost during the race.
• Eat a well-balanced meal that includes protein, fluids, carbohydrates, and electrolytes.
• Aim for 15 to 25 grams of protein to be consumed within 30 to 60 minutes after the race.
• Take in at least half a gram of carbohydrate per pound of body weight within the first hour after the race.
• Have salty snacks and sports drinks to help with replacing electrolytes, if it will be 3 to 4 hours until your next well-balanced meal.

Remember that training with certain foods is just as important as the physical training for the event! If you need help, consider a personal nutrition coaching session from NIFS.

If you are interested in having your questions answered during a personal nutrition consultation, please contact Lindsey Recker, lrecker@nifs.org or 317-274-3432, ext 239. Learn more about Nutrition and Wellness services at NIFS.

This blog was written by Angie Sheetz, Registered Dietitian. Read more about the NIFS bloggers.

It is finally summertime! You are looking out of the window from your office and can hardly wait to get outside for your workout after work or on your lunch break. Unfortunately, summer comes along with hot and humid conditions that can have a terrible effect on your body if you have not properly hydrated.

It is important to consider the effects that the sun and warmer temperatures can have on your body and your performance, and to be sure to get appropriate hydration. The heat index chart, which shows where the combination of heat and humidity becomes dangerous, is a great resource in determining whether it is a good idea to go outside to exercise.

Here are five helpful tips to keep you hydrated and healthy as you exercise outdoors this summer.

1. Avoid exercising outdoors during the hottest hours of the day (generally between 10 a.m. and 5 p.m.). This will make for a more comfortable training session and decrease your likelihood of becoming dehydrated.
2. Carry water with you during your workout. Not only should you drink water in the few hours leading up to your workout, but you need to be drinking water during the workout as well. It is recommended to drink a cup of fluid every 15 minutes during your exercise session.
3. Replace the fluid that you have lost. A good rule of thumb is to drink two cups of fluid for every pound that you lost due to water loss during the activity. If you have weight-loss goals, don’t be fooled into thinking that the weight you lost during the workout is a good thing. It is just water weight.
4. Recognize if you are dehydrated. There are many symptoms that determine if you are becoming dehydrated, including feeling thirsty, tired, or dizzy; having a headache; and having dark-colored urine, to name a few. If you start to experience these side effects, you must rehydrate yourself before the situation becomes a medical emergency. Do not try to continue exercise if you feel you are becoming dehydrated!
5. Be aware of hyponatremia! This occurs when you are consuming more fluid than you need during an activity, resulting in a low level of sodium in the bloodstream. Consuming a sports beverage rather than water during endurance activities can be beneficial to you if you experience this.

This blog was written by Stephanie Kaiser, Health Fitness Specialist. To find out more about the NIFS bloggers click here.