Get Your Spouse Up Off the Couch: A Study in Partners' Exercise Habits

By Andrea Scarberry

There are a lot of reasons why we do or do not exercise, and for married couples, that list of reasons multiplies along with the added responsibility to another person. An article recently posted to the NY Times "Well" Blog elaborates on this point. You can read the article in its entirety here:

http://well.blogs.nytimes.com/2015/03/18/how-to-get-your-spouse-to-exercise/?ref=health&_r=0

The article centers on a study compiled by researchers from Johns Hopkins University and other institutions, in which exercise habits of couples were observed over a number of years. According to the findings, it appears that once couples reach middle-age and beyond, their exercise habits are much more likely to begin to align. This may have something to do with the fact that many couples in this category have retired, no longer have children at home to care for, etc.

Ultimately, the message is clear: If at least one partner in a marriage can maintain a steady exercise regimen, with time, the other partner in the relationship is likely to hop on board. So, if you're a young husband/wife that can't seem to get your partner to exercise - don't give up hope just yet! Keep doing what you're doing, and eventually that good example will pay off, and hopefully rub off, on your spouse.

As a trainer at the JCC, I see a lot of couples that exercise together regularly, and others that each come in for workouts, but at different times. Not surprisingly, my observations really do align with the study - couples in middle-age and beyond make up the majority of couples that I see together in the gym regularly. This isn't to say that I never see young couples exercising together - I see this a lot too! That's the great thing about the JCC. There is quite a bit of diversity in membership and lifestyle, and as trainers, we get to see it all, and it is always inspiring! Whether it's a mom in the mid-morning with her kiddos in the childcare room, a senior couple coming in together, a single young person, or a young couple squeezing it in after a busy day, so many of our members are here making the effort, which is great to see.

As for those not exercising as often as they should - the study tells us that they just might come around eventually. Thanks for reading this week, and as always, until next time, be well.

Interval Training: It Doesn't Have to be Hard

By Andrea Scarberry

Interval training is getting a lot of buzz in the fitness industry right now. High-Intensity Interval Training (HIIT) is hugely popular among trainers, group classes and fitness aficionados, and here's why. HIIT is a form of training that involves short bursts, or intervals, (usually anywhere from 30 seconds to 1 minute) of high-intensity work paired with short rest periods. The benefits are abundant. When you're short on time, a 15-minute HIIT-style workout can achieve more than an entire hour spent in steady-state cardio (working on a treadmill, elliptical, etc.) HIIT revs your metabolism, and your body will be on track to burn more fat and calories during and for the 24-hour period after your workout. HIIT workouts push you into an anaerobic state (breathing heavily, making it difficult to talk), strengthening your heart and improving your capacity to handle cardiovascular work. The list goes on. All of this to say: HIIT isn't for everyone.

Maybe you're a senior looking for a safe and effective way to get into, or stay in, shape. Maybe you have health concerns that limit the intensity of your workouts. Or, maybe you just plain don't enjoy being winded. This article from the NY Times "Well" Blog may just be the answer to your prayers:

http://well.blogs.nytimes.com/2015/02/19/walk-hard-walk-easy-repeat/?ref=health&_r=0

In a nutshell, the article outlines a study conducted in Japan a decade ago that followed two groups of participants: One group of steady-state walkers, and one group of interval walkers, all in the middle-aged to senior population. After five months, it was found that the steady-state group had barely improved fitness or health levels at all, while the group on the interval program had significantly improved aerobic fitness, leg strength and blood-pressure readings.

The article goes on to talk about the most recent study performed by the same group, which reports that almost 70% of the participants from the original study have continued to actively follow their interval-walking regimen and have maintained or continued to improve health gains. This seems to suggest that this type of gentle interval-style training is easy and highly possible for the majority of the population to maintain, making it less likely that someone following a similar program would "fall off the wagon."

Interval training doesn't have to be scary, nor is it something reserved only for those with elite levels of physical fitness. It can benefit anyone, and can be performed in a number of ways. Like the sound of simply taking a walk? Take advantage of the indoor track at the JCC, or hop on a treadmill if you'd like to regulate your interval speeds a little more accurately.

And for those of you looking for an interval-style challenge, the JCC has a lot to offer in the way of HIIT workouts as well. One great option starting soon is the Tabata: SHREDDED program, which will begin March 10th. This class is 6 weeks and meets every Tuesday and Thursday morning from 6-6:35 a.m. Cost: $80 member, $100 non-members. See the membership office or visit our website at www.jccabq.org for more information or to register today!

Thanks for checking in on this week's edition of Trainer Talk, and until next time, be well.

Mindfulness Exercises Shown to Benefit Children Both Socially and Academically

by Andrea Scarberry

This article popped up on TIME.com a couple weeks back:

Mindfulness Exercises Improve Kids’ Math Scores

http://time.com/3682311/mindfulness-math/

The article talks about a study that recently took place in 4th and 5th grade classrooms in British Columbia, comparing a standard "social responsibility" program already used in Canadian public schools to a new program that promotes social and emotional learning - peppered with mindfulness and kindness exercises - called MindUP. Across the board, positive results pointed heavily toward the children participating in the mindfulness program.

Although this particular study was based on mindfulness activities performed in an academic setting, it seems pretty clear that these types of activities could potentially benefit children in many other settings and situations as well.

Tying right into this story, the JCC's Yoga for Kids program just started up this past weekend. Yoga classes are being offered for children in two different age groups; Tiny Tyke Yogis (2.5-5 years old) and Junior Yogis (6-12 years old). Straight from the Yoga for Kids flier: "Tiny Tyke and Junior Yogis will integrate physical yoga postures, mindfulness activities and social skill games to engage their mind, body and souls. They will be empowered to respect and honor their health and well-being while developing skills for emotional intelligence, communication and self-control all in a calm and productive environment."

From a personal standpoint, I have only good things to say, after bringing my 2.5 year old daughter to the first class this past Sunday. With one instructor and a room full of toddlers and very young children, I was skeptical to say the least. Imagine my pleasant surprise when, about five minutes in, I peeked through the window and saw all those tiny bodies flowing through yoga poses alongside the instructor!

I really do think that this class will benefit the kiddos physically and socially, and maybe even emotionally. Most young children are propping themselves into yoga poses the moment they become mobile - whether they (and we!) know it or not. It just made sense to let her give it a try- and it definitely didn't hurt seeing the big smile on her face, and hearing about how much fun she had afterward.

This session's classes filled up quickly, which is great! The Tiny Tyke Yogis class is full, and currently closed to new registrants, but there are still a few spots left in the Junior Yogis class if you are interested in getting your child registered. Based on the interest and success that this new JCC program has already received, you can expect for classes like this to be offered again in the future. Until next time, be well.