Figuring out new ways to liven up your exercise time is a smart and fun way to stay motivated. It’s easy to create a playlist fairly quickly that has a sustained tempo that matches the pace of your run, bike ride, or preferred form of cardio. Let’s break down the necessary steps for creating a music playlist that’s individually tailored to your body, heart rate, and level of intensity.

1. Identify your workout goals. Before calculating your target heart rate, you first have to establish what you’re trying to accomplish with your workout. For instance, people who are only interested in losing weight will have a different target heart rate than athletes looking to train for a 10K or triathlon, and their recommended durations at these rates will also differ.
2. Find your “zone.” If burning fat is your goal, you’ll want to spend the longest duration of your workout in the “Temperate Zone,” or 60 percent to 70 percent of your maximum heart rate. Thirty minutes of cardio at this level three times a week combined with a heart-healthy diet will have you shedding the pounds in no time. If you’re just starting out, this is a fantastic goal to set for yourself. On your off days, try a low-intensity walk for 20 to 30 minutes to keep up your activity level. If you have better endurance and more experience working out, you’ll benefit from spending more time in the “Aerobic Zone,” or 70 percent to 80 percent of your maximum heart rate, during which your lung capacity and blood vessels expand, before you move into the “Anaerobic Zone,” or 80 percent to 90 percent of your maximum heart rate, where your muscles learn to work with less oxygen and you really build your stamina. We recommend meeting with a personal trainer at least once to tailor a cardio regimen with built-in intervals designed specifically for your body that will help you meet your goals.
3. Calculate your target heart rate. The American Heart Association provides this chart of age-specific target heart rates, or the zone in which our bodies are most geared toward burning fat:

   Age	Target HR Zone 50–85%	Average Maximum 100%
   20 years	100–170 beats per minute	200 beats per minute
   25 years	98–166 beats per minute	195 beats per minute
   30 years	95–162 beats per minute	190 beats per minute
   35 years	93–157 beats per minute	185 beats per minute
   40 years	90–153 beats per minute	180 beats per minute
   45 years	88–149 beats per minute	175 beats per minute
   50 years	85–145 beats per minute	170 beats per minute
   55 years	83–140 beats per minute	165 beats per minute
   60 years	80–136 beats per minute	160 beats per minute
   65 years	78–132 beats per minute	155 beats per minute
   70 years	75–128 beats per minute	150 beats per minute

   Now that you know what you’re aiming for, try using a trusted heart rate monitor to get a truly accurate readout of your heart’s BPM. You could do it the old-fashioned way by feeling your pulse for 10 seconds, then multiplying it by 6, but we all know how awkward that is to pull off in the middle of a workout. Plus, one less reason to do math in your head is always welcome, right?

4. Calculate the BPM of your music.

   iTunes
   In its endless wisdom, Apple has conveniently added a BPM tag to the description of each song in your library. You can access this feature by highlighting the chosen song and either right-clicking it to access the “Get Info” option on the menu bar that appears, or finding “Get Info” on the “File” pull-down menu at the top left of the screen. Once you’re in the “Get Info” pop-up window, select the “Info” tab. Here, you’ll find all available details about the song, including BPM. If that sounds far too easy and convenient to be true, well, it is. Most digital music files (MP3s) contain no BPM information at all, and if they do it’s probably inaccurate. You’ll probably need to download one of the following applications:

   BeatScanner
   Windows XP and Vista users should try downloading this free application, which will automatically analyze all the music in your library to detect the BPM. What’s more, BeatScanner is specifically designed for the exercise enthusiast, and will change the pace of any song you select (without altering the pitch or quality) to your desired BPM, so that you can export it as a new MP3 file, and walk, jog, run, or bike at your preferred speed, and still listen to your favorite tracks! How cool is that? But wait, there’s more. Creating a playlist with BeatScanner is very easy, and it also allows you to insert your own interval cues at desired points in the playlist so that you’ll know when to step it up a gear, or slow it down a notch. Pretty soon, you’ll start to wonder how you lived without it!

   Tangerine
   Mac users are advised to try Tangerine, which is a program similar to BeatScanner, but is much more integrated with iTunes itself. The only catch here is that Tangerine costs $24.95 to download. Because Tangerine is synced with your iTunes, it will automatically analyze your entire library, as well as any new music you add to it, in a manner of minutes. The playlist creation feature is also very convenient, and allows you to organize songs according to your desired BPM range. However, it doesn’t allow you to alter the pace of songs the way BeatScanner does. Luckily, there’s a 15-day free trial option that should give you enough time to decide if it’s worth the money.

If any of our readers would like to recommend other BPM-analyzing programs for either PC or Mac, please feel free to share in the comments below!

There’s no reason at all for a workout to be boring, and we strive to give you new and interesting ways to stay focused and committed to the idea of fitness, and to provide you with all the tools and information you need to enact them in your own life. So take advantage of the technology available and create a personal power mix for your iPod that’ll keep your workout in high gear!

–Tony Horton

References

1. Reynolds, Gretchen. “Phys Ed: Does Music Make You Exercise Harder?” The New York Times. August 25, 2010. http://well.blogs.nytimes.com/2010/08/25/phys-ed-does-music-make-you-exercise-harder/
2. BeatScanner can be downloaded here: http://bestworkoutmusic.com/beatscanner.html
3. Tangerine can be downloaded here: http://www.potionfactory.com/tangerine/

You always start the day with the best intentions. You eat a thoughtful breakfast. You pack a sensible lunch, and even remember to bring it with you to work. But then comes mid-afternoon, a dip in energy, and lowered self-control. If you’re already in that weakened state and you hear that there are cupcakes in the office for someone’s birthday, well, in the words of Donnie Brasco, “Fuhgeddaboudit.”

Healthy habits only become habits when you do them more than once.

Instead of setting yourself up to fail, you can set yourself up to make good choices by planning ahead. That will give you a fighting chance to succeed. So where do you begin?

Identifying your weaknesses is the first step. Figure out where you’re likely to slip up, and you can take action to prevent it. Here are 10 common problems that derail many of us, and suggestions for how to fight back.

Avoid eating late at night. Your metabolism slows down when you sleep, so late-night calories are harder to burn off.Fight back: Eat small meals or snacks every 2 to 3 hours throughout the day. Time your meals so that you stop 2 to 3 hours before you go to bed.

Don’t grab fast food on impulse. You’re already on your way to avoiding this one if you’re eating regular small meals and snacks. You’ll keep your brain fed, so it doesn’t shut down.Fight back: Pack healthy snacks and bring them with you. These can be simple—a small handful of raw almonds is a better choice than a greasy burger.

If you shouldn’t eat it, don’t put it in your shopping cart. Seriously. If you put it in your shopping cart, it comes home with you. And you know it’s there.Fight back: It’s much harder to eat junk food in a moment of stress or weakness if it’s not in your house.

If you’re tempted by junk food, look in the mirror. Think it through—those calories will go somewhere. And probably somewhere you’ve spent hours in the gym trying to slim and shape. So a bad choice now will just mean more effort later.Fight back: Reach for a piece of fruit instead.

Don’t eat for comfort. If something gets you stressed or upset, take a breath, not a bite. Knowing that you’re taking good care of yourself, even when you’re down, will help you to feel better more quickly.Fight back: Try calling a friend, taking a 10-minute walk around the block, or playing with your pet. Or working out.

Find healthy versions of your favorite guilty pleasures. Stock your kitchen with those instead.Fight back: Craving ice cream? A creamy low-fat yogurt could hit the spot. Want the crunch of chips? Try snacking on fresh red peppers, sliced jicama, or baked kale chips (they’re easy to make, and astonishingly tasty).

Pay attention to portion size. You don’t need to eat heaping helpings.Fight back: If you absolutely must have ice cream, grab a teacup instead of a bowl. You’ll get the taste you crave, but in a much smaller serving.

Make exercise a priority. It’s easy to let it feel optional and get lost in the shuffle.Fight back: Plan your workout schedule for the week and stick to it. If that feels too daunting, start by committing to 1 day. Then try planning for 2 days, and build from there. When you start seeing results, you won’t want to stop.

Just work out—don’t ask yourself if you want to. Most people (myself included) would answer “No.”Fight back: Just commit, get in your workout clothes, and Push Play. You’ll be sweating, happy, and proud of yourself before you know it.

Overall, keep your larger goal in mind: to live a healthy, fulfilling life. Let that aim inform your individual choices. They’ll transform from problems into stepping stones on your path to success.

–Amy Ludwig

Nicholas Christakis and James Fowler theorized that weight gain in an individual is associated with weight gain in his or her siblings, spouse, and neighbors. The phenomenon is called a “contagion” and can be described as a kind of social virus that is transmitted by proximity. It seems a person is 57 percent more likely to become obese if they have a friend who becomes obese. If a sibling becomes obese, the other sibling has a 47 percent increased chance of having the same thing happen to them. And a person has a 37 percent chance of serious weight gain if their spouse starts tipping the scales. No one is exactly sure how it occurs, but our social environment seems to infect us, and we in turn, spread it.

Yes, you read it right. It seems weight gain and the flu have a lot in common, except Walgreens^® isn’t doling out shots to keep you thin. Many public health leaders, including the National Institute of Health, now believe that this growing science of social networks can be used to improve health on a huge scale. By either creating new social networks, like a dieting group, or by influencing the leaders of already-existing health-related groups, positive health messages will become contagious. But how can we affect those we care about, and not be affected by unhealthy behaviors?

“Be the change you want to see in the world.” —Mahatma Gandhi

The first thing we can do is be an example. You’re reading this newsletter, so you already have some interest in your health. It’s more than likely you’re also on a kick-butt exercise and nutrition program that’s altering your appearance. You’re already creating the change in yourself, and that will, in turn, have an effect on others. If you want to make a real difference, stay on the path. It is quite easy to reach our goals, only to let them slip away over an extended vacation, holiday season, or traumatic event like a breakup. What this says to an outsider is: “If Tom couldn’t keep the weight off, how is there any hope for me? Why even bother?” If you want to inspire others, continue to be an inspiration.

“The greatest good you can do for another is not just to share your riches but to reveal to him his own.” —Benjamin Disraeli

Who really has time to talk anymore? We have emails, IMs, and text messages that have pretty much replaced verbal communication. We’re all running around trying to accomplish things, which will fall behind schedule if we meet someone for coffee. Yet, sometimes just talking to people about their health and encouraging them to change can be the difference between being healthy and having a lifelong struggle with obesity. You’ve gone from a size 8 to a size 4, or from a beer gut to a six-pack. People around you will most likely ask how the heck you did it. When they do, ask them to grab a nonfat latte and sit down, because you have something to share with them.

“Surround yourself with only people who are going to lift you higher.” —Oprah Winfrey

Removing yourself from every situation that has unhealthy people in it is impossible and unnecessary. We’re all tied into our friendships, jobs, and families by many threads, most of which we couldn’t sever if we wanted to. You know your best friend from junior high would hunt you down if you moved to a small island off the coast of Madagascar. So instead of losing your relationships, make it a point to tip the scales and add a few more. Finding like-minded people—be it at a gym, a cooking class, a yoga studio, a fitness retreat, or a well-known local hiking spot—can open you up to new ideas and new positive influences. As your resolve becomes strengthened by your new friendships, you will be that much more able to assist your more established friendships.

“Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared.” —Buddha

If you truly want to create a change in the health of others, there are thousands of programs out there that need volunteers. From the national organizations designed to raise money for diseases, to the local car wash that supports the high school athletic program, there’s always someone who could use your assistance. Or better yet, create your own network of people making a difference, in whatever way you feel driven. Organize that 10k to benefit the YMCA, petition your state school board to increase physical education and remove vending machines full of sugar from your schools, or create a foundation to bring food to famine-stricken parts of the world. Making a big difference in the health of others can begin with one person, and it could be you.

Conclusion

Why we are so susceptible to the influences of others remains a mystery. From the time we are babies, we learn to mimic gestures and language. As adults, we still mimic yawns, laughs, and often aggression, as the mob after a recent NBA playoffs game proved. And now it seems we can mimic weight gain or loss, along a host of other behaviors. Before getting swept up in the crowd, take a moment and decide what you want for your life. You can choose your own destiny, and maybe help shape the lives of others in the process.

–Stephanie S. Saunders

References:

1. Christakis, N. A. and J. H. Fowler,. “The spread of obesity in a large social network over 32 years.” New England Journal of Medicine 357 (July 26, 2007): 370-379.
2. Eric Jaffe, “The ‘contagion’ of social networks,” Los Angeles Times, September 13, 2010, http://articles.latimes.com/2010/sep/13/health/la-he-social-networks-health-20100913
3. Clive Thompson, “Are Your Friends Making You Fat?” New York Times, September 10, 2009, http://www.nytimes.com/2009/09/13/magazine/13contagion-t.html
4. R. William Doherty, “Emotional Contagion and Social Judgment,” Motivation and Emotion 22, No. 3 (1998), 1-2.

Guidelines to Proper Stretching

Benefits of Stretching

What is flexibility?

In technical terms, flexibility is defined as “the ability to move a joint through its complete range of motion.” This means that when a particular joint, like your shoulder, is in a fixed position, the shoulder’s range of motion is measured as the arm is moved. Stretching is the practice of elongating the surrounding soft tissue, or the muscles, around that joint. Over time, regular stretching can increase flexibility, but tight muscles aren’t the only factor limiting a joint’s range of motion.

Why don’t I have flexibility?

So if it’s not those tight hamstrings, what is it that limits flexibility? Joint structure, for any given joint, has a lot to do with range of motion. Ball and socket joints, like your hips and shoulders, are capable of the greatest amount of movement, while ellipsoidal joints, such as your wrist, are among the least flexible joints in the human body. As we age, our muscles undergo a process called fibrosis, in which muscle degenerates and is replaced by fibrous tissue, which limits movement. Connective tissue, like tendons and ligaments, can limit range of motion, as they don’t share the elastic properties of muscles. Athletic training programs that focus on a limited range of motion, including many sports, can cause specific areas to tighten up, creating bulk and decreasing range of motion. Also, the frequency and duration of the stretching program you undertake, along with your general activity level, can make a huge difference in the degree of flexibility you achieve.

What does stretching do?

Regular stretching helps to increase flexibility, warms up muscle tissues and joint fluids, prepares the brain for movement, increases heart and respiratory rates, gets our bodies ready for accelerated energy production, and prepares us psychologically for work. For many people, stretching is also very relaxing and a way to de-stress and refocus. And lastly, stretching can decrease the risk of muscle imbalances, joint dysfunctions, and overuse injuries.

What if you have either too little or too much flexibility?

This brings us to what happens when we have poor flexibility. Your skeletal system, nervous system, and muscular system all work together as a balanced chain. If one part of the chain is misaligned, dysfunction can develop, which means your body can take the path of least resistance during movement, causing muscle imbalance. When muscle imbalances occur because of poor flexibility, some muscles may be shortened or tightened, while others will lengthen and become weak. This can lead to a muscle’s overriding its opposing or assisting muscles, and can create abnormal pressure on a joint, causing the joint to wear down, which can eventually cause a serious injury.

Which brings us to the genetic anomaly, the hypermobile or really, really flexible person. Think gymnast, wrestler, or ballet dancer. The same problem occurs with them as with their super-stiff counterparts. In order for one muscle to be really loose, its antagonist, or opposite muscle, is often very tight. So if a dancer has really loose hamstrings, allowing him to kick extra-high, he’ll often have pretty tight quadriceps to compensate for it. Eventually, this can put stress on the joints, and can cause serious hip, knee, or ankle injuries. This is why traditional yoga preaches the balance of strength and flexibility. Just being a rubber band is not what you’re aiming for. What you want is to work within your personal range of motion, which as we have discovered depends on many factors, and slowly increase from there.

What types of flexibility training are there?

So now that you have an idea of the benefits you get by stretching, what does it mean? Do you have to lie on a mat and slowly hold painful positions for hours at a time? No, but you do need to understand that there are different kinds of stretching protocols out there, all of which fall into either the active or passive categories. Active stretches, which means you’re in control, may be static, ballistic, or dynamic. Passive stretches, which give the control to someone else or a device, are usually static or dynamic. In active stretches, a static stretch is a constant stretch where the end position is held for 10 to 30 seconds. A seated toe touch is a good example of this. A ballistic stretch is one where a bouncing movement is involved and the end position is not held. Imagine the same toe touch, but quickly reach for your toes, and then return to your seated position immediately, at least 10 times. Dynamic stretching is sport-specific stretching that involves movement. A walking lunge is a good example of this.

In passive stretching, where someone (another person) or something (a machine or device) is in control, you may be lying on your back while someone else, or a device like a strap, is stretching your hamstring. One type of passive stretching is known as proprioceptive neuromuscular facilitation (PNF), and is done by alternating the contraction and relaxation of both the antagonist, or opposite, and agonist, or primary working muscle. There are three different forms of PNF, but all follow the same basic premise. In the case of the hamstring stretch, the person being stretched would push into the hand of the stretcher for 4 to 10 seconds, contracting the quadriceps. The stretcher will then give a cue to relax, and as the person being stretched relaxes, will stretch the hamstring for another 10 seconds. This will be repeated for 2 to 5 repetitions. The hamstring will have increased range of motion, as the result of nerve responses that hinder the contraction of the hamstring. PNF is extremely effective, but should only be performed with a trained practitioner, as it can cause overstretching injuries.

Whether you choose to hold a static stretch or use a dynamic one has much to do with what you’re training for. After all, a gymnast and a tennis player both need to be pliable, but not in the same way.

How, when, and how much do I stretch?

If you don’t have the luxury of being led through a series of warmup stretches by a trainer, what’s the best way to warm up for, say, a run? It’s really common to bend over at the waist, grab your ankles for a quad stretch, and run 5 miles that end in the shower. And although this is better than nothing, you’re ignoring at least 70 percent of your body, and a vital part of your cooldown. Every workout should begin with a light warmup and at least a few minutes of active stretching. You should at least address all major muscle groups that you’ll be using during your workout. As a runner, that would include quads, hamstrings, glutes, hip flexors, and calves. You could hold them statically, or move through space dynamically. At the conclusion of your calorie-burning party, you should hit every major muscle group for a bit longer. That also includes your upper body, which has just been jarred with every footfall. Most professionals agree that the longer stretch should take place at the end of a workout, as the body is more receptive to elasticity work when it’s warm. And, yes, this should happen every time you work out, which for many serious workout devotees can equate to 5 or 6 days a week. A well-designed post-workout stretch program could take just 10 minutes. It can also be the workout, as in the various Yoga workouts we have at the Y. Whatever the case, we know that consistency is what makes the difference.

Sports, fitness programs, and even daily life can create imbalances in your body. The more you run, jump, lift, push, pull, and twist, the tighter your body can become, And yes, you do want your glutes to look tight in those skinny jeans, but you don’t want them to be so tight they’re pulling your body out of alignment. Based on the demands of the sport or exercise regimen you’re involved in, you should adopt healthy stretching habits that will help you avoid the injuries that come from imbalance.

-Stephanie S. Saunders

1. Processed sugars. I’m talking about white sugar, high fructose corn syrup, sucrose, or pretty much any kind of sugar that came from a factory instead of a piece of fruit. Processed sugar negatively affects your metabolism, your insulin response, even your mood—and all for totally empty calories. Cutting sugar out of your diet means you’re going to have to read some labels, because it is by far the most common food additive in the U.S.
2. Alcohol. Calories that are as empty as sugar, and at 7 calories a gram, booze can really pack it on. Alcohol also dehydrates your body, which compromises muscle growth. Plus it slows your metabolism, so you burn fewer calories. In short, drinking gives you less muscle and more fat—you’re just undoing everything you’re trying to achieve with your workout.
3. Caffeine. I know there are a lot of people out there who say caffeine can give your workout a little extra “oomph.” Obviously, it can give you some extra energy to make you push harder, but the cost is that it increases cortisol levels in your body, which inhibits lean muscle growth. Plus it can negatively affect your sleep patterns, and you’re better off working out when you’re rested than when you’re juiced.
4. Anything with a face. It used to be that you could find some decent lean meat sources, but in the last few decades, the hormones, antibiotics, and chemicals that have been used to process meat and fish make them pretty worthless as a source of protein. There are plenty of excellent vegetarian protein sources, like beans, tofu, and nuts, so you can eat clean while you get lean.
5. Gluten. Gluten is a grain-derived protein found in lots of different foods, mostly wheat, rye, and barley products. The name comes from the Latin word for “glue.” You don’t need to eat glue. Even if you’re not one of the millions who are sensitive or allergic to gluten, you’ll be operating a much cleaner machine if you cut it out of your diet. There are plenty of other healthier gluten-free alternatives, like millet, amaranth, quinoa, and oats.

By eliminating these empty or harmful “foods” from your diet, you can start turning your body into the well-oiled machine nature intended it to be. By eating a diet rich in fruits, vegetables, and whole grains, you can give yourself the premium fuel to get into the best shape of your life.

— Tony Horton

Benefits to joining the YMCA

Regardless of what type of work you do everyday, there are so many benefits to joining the YMCA. The Y is more than just a gym. The YMCA is a community where you can feel at home, develop relationships, and learn and develop a better well-being. There are seemingly unlimited options to designing an excercise routine at the Y.

Cardio Workout

-an entire floor dedicated to cardio including

• step machines, treadmills, ellipticals, summit trainers
• bikes
• row machines
• full size basketball court
• olympic size pool
• racquetball

Strength Training

• personal training
• free weights
• every nautilus machine you can think of or use

If you are interested in classes you can find the schedule for all the classes that the Y offers here http://www.seattleymca.org/page.cfm?ID=0110

 The Downtown YMCA is open  Mon-Fri 5am-9pm and Sat 7am-Noon

If you are already an active member feel free to come say hi, & let us know if we can do anything to add to your positive experience at the Y. If you are thinking about joining a gym, then I highly recommend joining the Y, it is so much more than a gym. You can look over the membership application herehttp://www.seattleymca.org/page.cfm?ID=0106

-Wesley Speight

All of us love to complain about Seattle from time to time. The rents are getting high. Summer took forever to arrive. There’s nowhere to park Downtown. But for all the gripes about our city, this is our city- a unique and wonderful mix of sophistication and oddness.
Share with us what makes this city such a special place to live by voting for your favorites for our Best of Urban Seattle 2010 Guide.
Pick up a ballot at the Member Services Desk or download a ballot online. Voting ends August 24th

Practices:  Tues. and Thurs. 6:00 – 7:00AM  at the Downtown Seattle YMCA

For more information, contact Kathleen  kbrooks@seattleymca.org

For more information, contact Joey jegbert@seattleymca.org