MOVE: March 2012

Are You Headed in the Right Direction? Maybe it's time for a guide!

Garmin Forerunner 405cx GPS Watch Review

In early 2008 I was still very much a novice in the world of endurance athletics, although I probably didn't know it at the time. At that point, having been a certified trainer for three years, with a few age-group victories in local 5k's, and a couple half marathons under my belt - I thought I had a decent grasp on endurance training methodology, the technologies available to boost performance, and how it all tied together. To keep things in perspective, it was only three years prior (in 2005), that my idea of a "training plan" meant go all out in every workout regardless of distance, and vomiting was just an inevitable part of truly giving it my all....maybe novice isn't the best word....maybe sophomoric might be more suited!

But then a funny thing happened, as it typically does - I plateaued (que the music....dun dun dun)!

Driven to improve, and surrounded by colleagues who shared a similar passion - we decided it was time to get serious about our individual training...that we had to benchmark some of the best coaches and most widely accepted research....learn more to improve personally, that we must collect and dig through our own personal data....that we must track our own performance metrics, develop some of our own hypothesis and test it against the latest research. Now four years later, after adding a few "gunners" to our team - through ELEMENTS, we're passing some of our learning on to you!

Like in all success projects or experiments, it's well known that solid data can drive positive results. Someone even once told me "What Get's Measured Get's Done".....in the world of endurance training, this is spot on! But how? Enter the single most beneficial training device I've used to take my marathon PR from 3:19 to 3:02 in three years - the Garmin GPS watch. Having upped my mental game, I came to learn how important things like variable pacing, cadence, heart rate, calories burned, aerobic vs. anaerobic training, and more can be to the endurance athlete - and this single device can do it all, and more. Although I started with the Garmin 305, since I received the Garmin 405cx as an awesome Christmas present from a pretty cool company (hint hint), below is my review.

Garmin 405cx Features:

• Displays Time - can choose total chrono time, lap time, time of day
• Continuously tracks pace (either MPH if cycling or minutes per mile if running or walking)
• Displays distance in miles or kilometers
• Records Heart Rate wirelessly by interfacing with heart rate strap (included in purchase price)
• Cadence (with optional accessory) - tracks how many steps or revolutions on the bike
• Calculates Calories based on Heart Rate
• Wireslessly updates to computer
• Provides for shareable workouts in the "Garmin Community"
• Displays three data fields at once at your choice (pace, distance, time)
• Automatic lap notification (alerts you each time you complete desired lap distance, i.e mile)
• Auto toggle between data metrics (i.e. heart rate, pace, time, distance)
• Battery life of 8 hours

All in all, I am enjoying the Garmin 405cx and believe it to be a very valuable tool for those looking to "MOVE" with a bit more precision. My only gripe to date when comparing to the 305 is that I personally enjoyed being able to view 4 data fields at once (distance, time, current pace, avg. pace) - however, there's something to be said about the 405cx's sleek design and sport watch feel vs. the 305's feeling of wearing a computer monitor on your wrist.

At the end of the day the choice is yours, but my recommendation - track your data, analyze your performance metrics, and don't hesitate to ask one of the coaches for help in guiding your strategies to improve.

Happy Training......

Eric E.

FUEL: March 2012

FOUND IN (SOCIAL MEDIA) SPACE

The "found in (social media) space" article is a new feature in 2012. We task a member of the geekdom to pay attention to the social-space and stringing together, in some fashion, some of the themes being bantered-about "out there in space" as they relate to the elements. Sometimes these will just be lists of interesting posts, sometimes there'll be some original content.....follow along and find out for yourself.

This month Lindsay Eisenhart reports on FUEL. You can follow Lindsay on twitter @lindsayGE or subscribe to her weekly blog Fuelin' Good

You’ve heard the terms “macronutrient” and “micronutrient”, but what exactly do they mean? By definition, a macronutrient is “a type of food required in large amounts by the human body” aka fats, carbohydrates and protein. We get the bulk of our energy from these substances. A micronutrient is a substance required by humans for normal growth and development, but only in trace or very small amounts (eg. vitamins and minerals primarily although some might argue phytochemicals and others too).

So with all the hype lately about micronutrients (get your antioxidants by eating a rainbow of foods!) are we losing sight of macronutrients? “Carbs” are bad, lots of protein is good, and avoid fat at all cost, right? Well.....maybe it's not that simple.

Here are some interesting resources we found this month:

Tweets:
- Lisa Balash @Fit_Nutrition: “Carbohydrates: How to fit carbs into a healthy diet”. http://www.mayoclinic.com/health/carbohydrates/MY01458

- @NutriJourney: “Interesting points about #carbohydrates and their importance” http://www.active.com/nutrition/Articles/Why-Are-Carbs-Important.htm?cmp=17-4-2167

- Dr. Mallika Marshall @mallikamarshall: “Eating a breakfast of complex #carbohydrates & #proteins will curb your hunger, fill you with energy & improve your mental sharpness.

- Heart Matters @HeartNewsOnline: “Some #fats are healthful, some are not” http://wapo.st/zsNKHX #health #diet #nutrition #hearthealth
Links & Stories:
- “Going low-carb? Pick the right proteins” This article discusses a study of nurses, their protein intake and sources of protein, along with a multi year follow up for evidence of heart disease. The gist? The more protein intake from plant sources, the “better bet for long term health”. http://www.health.harvard.edu/healthbeat/going-low-carb-pick-the-right-proteins

- “The Skinny on Fat: Good Fats vs. Bad Fats” A great article discussing how fat fits into a healthy diet; which to avoid and which to seek out. http://www.webmd.com/diet/features/skinny-fat-good-fats-bad-fats?page=2

- Is fat the sixth taste? “Researchers in Australia and the US have found that along with sweet, sour, salty, bitter and umami there seems to be a sixth taste - ‘fatty’. http://ginews.blogspot.com.au/

RECOVER: March 2012

Celebrating Success!

While the weather hasn't been exactly "frightful" lately, the winter sports season for Pro-Activity trained high school athletes has been packed with long bouts of grueling work and competition. After committing months to training and preparedness in the off-season, while many of us were giving thanks in late November and ringing in the New Year a couple of months later, our athletes were out running, jumping, and drilling....they were moving....they were focused on their fueling strategies for optimal performance (some of them competing in sports that require one to monitor weight)...they were enduring the hardships that come with competitive sports....and choosing their recovery times wisely.....and as they implemented each of these "Elements" into their game plan there was one more thing they were doing....WINNING...and we couldn't be more proud!

In the "Recover" article this month, we officially congratulate all of the Pro-Activity trained winter athletes, and feature a couple who have clearly gone above and beyond, have earned very impressive recent accomplishments, and were willing to share insight into their approach.

Ryan Potter: Pole Vaulter, Senior at North Hunterdon High School:

Season Highlights:

• Group IV State Champion
• 4th Place NJ Meet of Champions
• 5th Place Eastern States
• National Indoor Championship Qualifier (meet on Friday 3/9/12)

"After spending the off-season training twice weekly at Vertical Assault Pole Vault club, and twice weekly for strength & conditioning at Pro-Activity, I came into the winter season with a goal of becoming the Group IV State Champion and was fortunate enough to achieve this with a personal best 14' vault. I was very excited to see all my hard work and training pay off, and am looking forward to continuing to pole vault competitively and make an impact next year at UNC-Wilmington.

Although I was not able to take any down time after Groups since I had qualified for the Meet of Champions, Eastern States, and Nationals, to recover after a meet I take the rest of the day off and then try to only do a light workout the next day. After Nationals on Friday I will have a break from competing until outdoor season begins in April, where I hope to again be the Group IV State Champion, and the Meet of Champions NJ State Champion."

Ryan Pomrinca: Wrestler, Freshman at North Hunterdon High School

Season Highlights:

• District 17 Runner-Up
• Region 5 Runner-Up
• NJ State Championships - 7th Place
• Season Record 39-5

"After finishing my middle school wrestling career last March, I spent my off-season the same way I have since I was 11 years old, getting stronger and training three days a week at Pro-Activity and getting regular practice at the Edge wrestling school, and I felt I was prepared for High School wrestling. My goal was to make it to Atlantic City (the NJ State Championships) but actually didn't expect to do this well. I trained hard in the season at North Hunterdon, felt strong, and my coaches continued to help me get better.

I think I really started to believe after wrestling Hunterdon Central in February and winning 21-9, and after that I just kept working and taking it one match at a time. At states I lost to the returning (and eventual repeating) state champion in double overtime and had to regroup and recover quickly since winning my next match would guarantee that I place in the top 8. After a match I take some time to recover and reflect on what I did wrong. I think about my mistakes, and make sure I get rehydrated and eat something small so that I have energy for the next match. At the states this year I wrestled 6 matches in less than 48 hours, and two went into overtime. I'm going to take a week off from wrestling now so that I don't burn out and it continues to be fun, but then back to work. Next year my goal is to win it all!"

To all Pro-Activity trained winter athletes - it has been our sincere pleasure to work with you. Congrats on a fantastic winter season. Enjoy your recovery time, however brief it might be...you've earned it!

**Interview with Pro-Activity trained athlete pending at the time this article published - Mike Pongracz, Junior at Del Val HS, 5th in NJ State Wrestling Championships

photo credits: www.nj.com

ENDURE: March 2012

Ask the Expert:

A question asked in a recent continuing education seminar ("Pro-Activity University") put on by Pro-Activity's MOVEmentum 360 & Clinical Team.

Fine Print: We hope this information gives you additional resource with which to make the best decisions as you move along your health journey. This information is for the purpose of general health only, and is not meant to diagnose or treat illness or injury.

Q: What are some common outcomes or things to look for in people who are "over-training"?

Athletes and coaches know that hard work and consistent dedication is the formula for success. As long as the body is able to train at the appropriate level for the appropriate time, the goal should be within reach. Hard training makes the body stronger, right? However your body, like any machine, can't run the red-line for too long without break down. Over-training is the result of ignoring the routine maintenance of your body, and believe it or not, your body will tell you when it needs to slow down for a bit.

Studies have found that changes in the resting heart rate may help early detection in over trained athletes. An athlete may have a difficult time maintaining the heart rate “set point” they usually train at. In multi-sport athletes, over training can happen in one event and not others. A tri-athlete, for example, can be over training the bike and not the run and swim.

The fix? Rest. Rest is the time when the body actually does get stronger. This is a physiologic response to the breakdown the body has experienced during the hard workout. If sufficient rest is not included, regeneration can not occur and performance cannot continue to improve. If the work-rest imbalance continues, performance will decline.

However, PREVENTION is indeed the best medicine here. Maintaining a training log is a great way to monitor progress and prevent over training. In addition to logging intensity (and distance for those focused on cardiovascular activities), a morning resting heart rate as well as levels of muscle soreness and general health and fatigue should be noted. If there is a progressive change in any of these data sets, over training should be considered. A simple strategy for detecting change is recording the morning resting heart rate. An elevated resting heart rate is a sign of over training. Other signs including moodiness, lack of appetite, fatigue and frequent illnesses are often missed because they get blamed on other things. However, like most things, the objective training metrics and data can keep us honest and mindful of our training balance and the possibility that we may actually need to cut back in order to get ahead.

If you have a question you’d like to run by our team of experts, please send it by clicking "ask our experts" or email us at:preventionservices@pro-activity.com

CONNECT: March 2012

Does BMI Matter?

Interview with Dr. Damian Rigatti, D.O.

We caught up with local physician, Dr. Damian Rigatti, D.O. to ask this specific question. There has been a lot of back and forth about whether BMI is still a relevant measure and we wanted to search for the answers. Dr. Rigatti practices the full spectrum of Family Medicine including: pediatrics, geriatrics, sports medicine and has a special interest in weight loss and exercise.

Before we even got into the questioning, Dr. Rigatti offered this bit of advice,

“It is important to remember that BMI is a screening tool that is derived from a formula: weight(Kg)/Height(meters squared). As such, it does have limitations in certain populations and needs to be considered as a part of the overall picture of the patient. Obese patients will have a High BMI, but so too will very muscular people who have a relatively small frame.”

He encouraged us to always look at the whole picture of health.

Pro-Activity: In your practice, what have you seen as the impact of elevated BMI on joint health over the long term?

Dr. Rigatti: Increased BMI's impact on joint health over the long term will be detrimental. It will result in a higher risk for arthritis and joint injury/disease. These patients will be at higher risk for joint replacement as they age.

Pro-Activity: For people with a significant amount of muscle tissue or a very heavy bony frame, is BMI interpreted the same? Should it be?

Dr. Rigatti: BMI will be elevated in muscular patients, or those with heavy, large boned frames. In those patients, one must look at waist circumference and measurement of (body fat percentage) skin folds with calipers or bioelectrical impedance analysis(BIA) for additional information. BMI should not be used exclusively.

Pro-Activity: For someone who has goals of getting fit, what is a reasonable change in BMI over the course of a year?

Dr. Rigatti: I set goals for weight (fat) loss , not BMI change. Remember, loss of muscle mass will lower BMI as well. That is not usually desirable. I recommend 12-25 lbs as a reasonable, sustainable goal for a year in an average patient. The more one has to lose, the higher that number can be though.

Pro-Activity: Kids appear to put on weight just before they hit a growth spurt. Should we be concerned about an elevated BMI in adolescence?

Dr. Rigatti: BMI has to be used very cautiously in the pediatric population, especially in adolescents. Again, one has to look at the whole patient, not just one metric.

Pro-Activity: For people in their 70's and on, as bone density decreases, is it still considered beneficial to have a low BMI?

Dr. Rigatti: Overall, yes a lower BMI would be beneficial in the elderly. But as I said earlier, loss of muscle mass(as well as bone mass) would be an undesirable way to see a lower BMI. We want a leaner patient, with a lower percent of body fat.

Pro-Activity: If people really want to improve their health and quality of life, in your opinion what's the "take home message" for the average American when it comes to health and prevention of injury and disease?

Dr. Rigatti: As a society, we need to reduce consumption of fat and carbohydrates and we need to move! The combination of abundant food and a sedentary lifestyle is causing the obesity epidemic and increasing the risk of obesity related diseases such as: diabetes, cardiovascular disease, some cancers, and joint disease. So eat less, eat healthier and exercise more!

We’d like to thank Dr. Rigatti for taking the time to answer our questions. In addition to being a Board Certified physician in Family Medicine and practicing at Pleasant Run Family Physicans and Sports Medicine in Readington Township on Route 202, he also plays a role as team doctor to our affiliate professional track team the New Jersey New Your Track Club. His personal interests include: distance running, skiing and martial arts. He resides in High Bridge, NJ with his wife and two children. If you’d like more information about Dr. Rigatti or his practices please let us know.