I haven't posted here for a while. There really aren't that many zumba related things I can think of to talk about. New songs will come every 3 weeks or so, but other than that, I'm a bit of a boring blogger. I guess I could talk about the random things that go through my mind that happen to be exercise related. Here it goes.
They are having instructor auditions at my gym tomorrow. I'm still trying to decided if I want to go. I love to teach, but I dislike having a "boss". You start working somewhere and suddenly they think they own you. You agree to teach one class, but you are often expected to sub for other teachers at ridiculous hours. I am NOT a morning person and 5:30 a.m. is way too early for me. I did work out then when I HAD to (when my kids were very small), but I don't do it anymore. Decisions, decisions.......
I am looking forward to Zumba class tomorrow. I am wondering what we should do about the summer classes. Maybe it would be a good idea to have a mom or two sign up to be on "kid duty" on a rotating basis. That way, things wouldn't get out of control. Maybe we should ask how many people will be bringing small children before we decide. I will bring it up tomorrow during class to see what you all think.
Along my lines of randomness today I have been thinking about my marathon in July. I have been following a great training program. It's called the "Non-runners Marathon Trainer." I really like it so far. The program has you run only 4 days a week and gradually builds you up to a long run of about 20 miles in the weeks before the marathon. I really have been surprised at how great a run can go one day, and how hard it can be the next day. Is it what I eat, how much sleep I get, my music or lack of it? I really wonder. Some days I can run 10 miles and hardly break a sweat. Other days a 4 mile run leaves me drained and panting like a dog! Some days I run an easy 8 minute mile, yet other days I'm closer to a 10 minute mile. Oh.... the insanity of it all!! Many runners go it without a running watch. Maybe it's all the information that is driving me crazy. Would it be better if I didn't ever know how fast I ran? I've even thought about putting the watch on my shoe so I don't drive myself crazy during my run. Maybe I'll try that tomorrow! I'll be sure to keep you all posted. I'm sure you are all just on the edge of your seats, dying to know how it goes!
Wednesday, May 13, 2009
Sunday, April 19, 2009
It's Springtime, Come and Zumba!
I wanted to say "thanks!" to all of you who came out to Zumba on Thursday. It seems like our group is always smaller when the weather is awful. I guess I'm not the only person who wants to sit on the couch and read when it snows! Now that the weather is good, I hope it motivates everyone to come out and exercise (Zumba!!). It's always more fun to get a workout in with some friends.
This Thursday we will be doing a brand new dance (I saved it for this week). It's called the Zumba cowboy dance. I normally DETEST anything cowboy related (you know, Wranglers and country western twang). However, I LOVE this Zumba song. It's a Zumba classic and is a ton of fun. If you like the "spanky" dance we do, you will probably like this one too. It is on the blog playlist if you want to check it out before class. It's the ZuBailaitoMix song. Hope to see you all on Thursday!
This Thursday we will be doing a brand new dance (I saved it for this week). It's called the Zumba cowboy dance. I normally DETEST anything cowboy related (you know, Wranglers and country western twang). However, I LOVE this Zumba song. It's a Zumba classic and is a ton of fun. If you like the "spanky" dance we do, you will probably like this one too. It is on the blog playlist if you want to check it out before class. It's the ZuBailaitoMix song. Hope to see you all on Thursday!
Saturday, April 4, 2009
My Favorite Post Exercise Meal
Here is a really great post-exercise recipe. It's quick, easy, and best of all, it's low in calories and fat!Breakfast "Burrito" Al Fresco
Ingredients:
2 small round corn torillas (I buy the Lynn Wilson pkg of 36) These are each only 40 calories!
1 large egg or 2 small eggs
2 Tbsp Fresh Salsa (you can use bottled)
Small sprinkle of grated cheese
Fresh Cilantro to Garnish
Spray a skillet with Pam and scramble the eggs. While the eggs are cooling, warm the tortillas in the mircrowave (about 20-30 seconds). Divide the egg(s) between the two tortillas. Add a Tablespoon of Salsa on each tortilla. Sprinkle with cheese and garnish with fresh cilantro. Serves 1. A great protien rich meal with less than 250 total calories.
Friday, April 3, 2009
Post Exercise Meal
Post‐Exercise Meal
Eating After Exercise
By Elizabeth Quinn
All athletes know of the importance of the pre‐exercise meal. However, what and when you eat following exercise can be just as important. While the pre‐exercise meals can ensure that adequate glycogen stores are available for optimal performance, the post‐exercise meal is critical to recovery and improves your ability to train consistently.
Hydration After Exercise
The first nutritional priority after exercise is to replace any fluid lost during exercise. In general the best way to determine how much to drink (either water of a sports drink) is to:
• Weigh yourself before and after exercise and replace fluid losses.
• Drink 20‐24 fl oz water for every 1 lb lost.
Eating After Exercise
It is also important to consume carbohydrate, such as fruit or juice) within 15 minutes postexercise to help restore glycogen.Research has shown that eating 100‐200 grams of carbohydrate within two hours of endurance exercise is essential to building adequate glycogen stores for continued training. Waiting longer than two hours to eat results in 50 percent less glycogen stored in the muscle. The reason for this is that carbohydrate consumption stimulates insulin production, which aids the production of muscle glycogen. However, the effect of carbohydrate on glycogen storage reaches a plateau.
Carbohydrate Plus Protein Speeds Recovery
Research shows that combining protein with carbohydrate in the two hours after exercise nearly doubles the insulin response, which results in more stored glycogen. The optimal carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate for every one gram of protein). Eating more protein than that, however, has a negative impact because it slows rehydration and glycogen replenishment. One study found that athletes who refueled with carbohydrate and protein had 100 percent greater muscle glycogen stores than those who only ate carbohydrate. Insulin was also highest in those who consumed a carbohydrate and protein drink.
Protein Needs After Exercise
Consuming protein has other important uses after exercise. Protein provides the amino acids necessary to rebuild muscle tissue that is damaged during intense, prolonged exercise. It can also increase the absorption of water from the intestines and improve muscle hydration. The amino acids in protein can also stimulate the immune system, making you more resistant to colds and other infections. Bottom Line If you are looking for the best way to refuel your body after long, strenuous endurance exercise, a 4:1 combo of carbohydrate and protein seems to be your best choice. While solid foods can work just as well as a sports drink, a drink may be easier to digest make it easier toget the right ratio and meet the 2‐hour window.
Sources
Betts JA, et al. Effects of recovery beverages on glycogen restoration and endurance exercise performance Williams MB, et al. Effects of recovery beverages on glycogen restoration and endurance exercise performance. J Strength Cond Res. 2003 Feb;17(1):12‐9.
Ivy JL, Goforth HW Jr, Damon BM, McCauley TR, Parsons EC, Price TB. Early postexercise muscle glycogen recovery is enhanced with a carbohydrate‐protein supplement. J Appl Physiol. 2002 Oct;93(4):1337‐44.
Zawadzki KM, Yaspelkis BB 3rd, Ivy JL. Carbohydrate‐protein complex increases the rate of muscle glycogen storage after exercise. J Appl Physiol.1992 May;72(5):1854‐9.
Res, P., Ding, Z., Witzman, M.O., Sprague, R.C. and J. L. Ivy. The effect of carbohydrate‐protein supplementation on endurance performance during exercise of varying intensity. International Journal of Sports Nutrition and Exercise Metabolism.
Levenhagen DK, Carr C, Carlson MG, Maron DJ, Borel MJ, Flakoll PJ. Post exercise protein intake enhances whole‐body and leg protein accretion in human. Medicine and Science in Sports & Exercise. 2002 May; 34(5): 828‐37. Miller SL,
Eating After Exercise
By Elizabeth Quinn
All athletes know of the importance of the pre‐exercise meal. However, what and when you eat following exercise can be just as important. While the pre‐exercise meals can ensure that adequate glycogen stores are available for optimal performance, the post‐exercise meal is critical to recovery and improves your ability to train consistently.
Hydration After Exercise
The first nutritional priority after exercise is to replace any fluid lost during exercise. In general the best way to determine how much to drink (either water of a sports drink) is to:
• Weigh yourself before and after exercise and replace fluid losses.
• Drink 20‐24 fl oz water for every 1 lb lost.
Eating After Exercise
It is also important to consume carbohydrate, such as fruit or juice) within 15 minutes postexercise to help restore glycogen.Research has shown that eating 100‐200 grams of carbohydrate within two hours of endurance exercise is essential to building adequate glycogen stores for continued training. Waiting longer than two hours to eat results in 50 percent less glycogen stored in the muscle. The reason for this is that carbohydrate consumption stimulates insulin production, which aids the production of muscle glycogen. However, the effect of carbohydrate on glycogen storage reaches a plateau.
Carbohydrate Plus Protein Speeds Recovery
Research shows that combining protein with carbohydrate in the two hours after exercise nearly doubles the insulin response, which results in more stored glycogen. The optimal carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate for every one gram of protein). Eating more protein than that, however, has a negative impact because it slows rehydration and glycogen replenishment. One study found that athletes who refueled with carbohydrate and protein had 100 percent greater muscle glycogen stores than those who only ate carbohydrate. Insulin was also highest in those who consumed a carbohydrate and protein drink.
Protein Needs After Exercise
Consuming protein has other important uses after exercise. Protein provides the amino acids necessary to rebuild muscle tissue that is damaged during intense, prolonged exercise. It can also increase the absorption of water from the intestines and improve muscle hydration. The amino acids in protein can also stimulate the immune system, making you more resistant to colds and other infections. Bottom Line If you are looking for the best way to refuel your body after long, strenuous endurance exercise, a 4:1 combo of carbohydrate and protein seems to be your best choice. While solid foods can work just as well as a sports drink, a drink may be easier to digest make it easier toget the right ratio and meet the 2‐hour window.
Sources
Betts JA, et al. Effects of recovery beverages on glycogen restoration and endurance exercise performance Williams MB, et al. Effects of recovery beverages on glycogen restoration and endurance exercise performance. J Strength Cond Res. 2003 Feb;17(1):12‐9.
Ivy JL, Goforth HW Jr, Damon BM, McCauley TR, Parsons EC, Price TB. Early postexercise muscle glycogen recovery is enhanced with a carbohydrate‐protein supplement. J Appl Physiol. 2002 Oct;93(4):1337‐44.
Zawadzki KM, Yaspelkis BB 3rd, Ivy JL. Carbohydrate‐protein complex increases the rate of muscle glycogen storage after exercise. J Appl Physiol.1992 May;72(5):1854‐9.
Res, P., Ding, Z., Witzman, M.O., Sprague, R.C. and J. L. Ivy. The effect of carbohydrate‐protein supplementation on endurance performance during exercise of varying intensity. International Journal of Sports Nutrition and Exercise Metabolism.
Levenhagen DK, Carr C, Carlson MG, Maron DJ, Borel MJ, Flakoll PJ. Post exercise protein intake enhances whole‐body and leg protein accretion in human. Medicine and Science in Sports & Exercise. 2002 May; 34(5): 828‐37. Miller SL,
Wednesday, April 1, 2009
Blogging to You Soon!
This Zumba blog is under construction. Check back soon. It should be up by the end of the week... (April 3, 2009)...
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