Fun and Fitness for the 40-Something

Looking for the perfect gift for the runner in your life? Or, better yet, putting together a wish list for yourself? Let Runner’s World help. The Decenber issue features several gift ideas for runners, including some bargains. When you’re ready to buy, I highly recommend Road Runner Sports—good prices, excellent customer service (you can even call and easily speak to a real person!), and a flexible return policy. I give them a big thumb’s up!

Take a look and give—and receive!—gifts that will actually be used this year.

The New York Times just posted an article about a new genetic test that predicts “a child’s natural athletic strengths.” While thinking “ugh” to myself, I clicked through and found this unintentionally provocative lede:

“When Donna Campiglia learned recently that a genetic test might be able to determine which sports suit the talents of her 2$-year-old son, Noah, she instantly said: Where can I get it and how much does it cost?”

I love the errant typo that placed a dollar sign in the description of the child. It’s hard not to think that many of the parents who would pursue such testing might have dollar signs in their eyes, isn’t it? I’m not the only one questioning the motives behind the testing. According to the article, “experts raise serious questions about marketing it as a first step in finding a child’s sports niche, which some parents consider the road to a college scholarship or a career as a professional athlete.” Imagine the pressure a so-called Little League dad might put on his kid if he had the test results to back up his assertions that the kid should be a better pitcher. And what if the kid wanted to play football, not baseball?

I think this testing might belong in the category of “just because we can do something doesn’t mean we should do it.”

Did you know your triceps make up more of your arm than your biceps do? I didn’t (well, to be fair, I’d never really thought about it). A lot of us neglect the poor triceps, focusing more on their flashy sister, the biceps. To remedy the situation, Women’s Health offers four “killer” triceps exercises. According to WH, “do this workout two nonconsecutive days a week and you’ll notice a very sexy back-arm bump within four weeks.”

With Black Friday here, there’s no denying the holiday season is upon us. You know what that means: Shopping, decorating, wrapping and entertaining. Cookies, candies, cakes and holiday libations. It’s no wonder that many of us regard stress and weight gain as inevitable as the holidays themselves. But you might be able to head them off at the pass if you follow some advice from an article I wrote a couple years ago.

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Here’s hoping you’re on the winning side of the wishbone this holiday season…

In anticipation of the impending feast, the buzzkills good folks at the American Council on Exercise (ACE) warn us that most Americans are likely to gain three to seven pounds during the holiday season. And the average traditional Thanksgiving meal packs approximately 3,000 calories (hey, that’s less than a pound, right?).

But ACE provides several ideas on how to cut some calories corners, while still serving up the traditional fare: turkey, stuffing, potatoes, salad, casseroles and dessert. Kind of strange that they don’t mention vegetables, but, as someone who gravitates toward the protein and starch items on Turkey Day, that works for me!

ACE also offers some Thanksgiving dinner “survival tips,” summarized here:

• Skipping breakfast and lunch is a sure recipe for overeating appetizers and dinner.
• Our bodies aren’t meant to handle 2,000-3,000 calories all at once and will store excess calories as fat.
• Better to eat smaller amounts and drink lots of water throughout the day and really enjoy a healthful dinner.
• Control your portion sizes: Draw a 12-inch dinner plate in your mind and divide it into 3-inch-sized circles with each one representing one food group: proteins, vegetables and starches. The key is to stay within your circle for each food group: If you like turkey and ham, fit a little of both in one circle (I’m assuming ACE would frown upon piling ham upon turkey or similar tricks).
• If you’re worried about the food choices, bring your own low-calorie dish or veggie tray to family gatherings.
• Go for a bike ride, a long brisk walk or a run or spend at least one hour at your gym to burn calories before the big Thanksgiving meal (bear in mind that your gym probably has restricted hours for the holiday). I played nine holes of golf last Thanksgiving, and it was great—the course was virtually empty.
• Plan a family event that involves physical activity—a pick-up game of basketball or a snowball fight—before, during or after the big meal.
• Watch your alcohol intake: Mixed drinks tend to have high amount of concentrated sugar and quickly add empty calories. Remember that alcohol contains about 7 calories per gram, which makes it nearly twice as fattening as carbohydrates or protein.

That said, cheers!

Last week, I had my first physical in two years (and my first non-orthopedic doctor’s visit in the state I moved to three years ago!). I know, I know—blame my insurance woes. The results from my cholesterol test were fine, but I have friends whose cholesterol numbers have rung in at the “above-200” mark that signals increased risk for coronary heart disease (CHD).

As I’ve written before, CHD can be particularly dangerous for women because it may be misdiagnosed or missed altogether. So it makes sense to try to preempt CHD by controlling your cholesterol through exercise.

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A lack of time is probably one of the highest hurdles to getting fit. With time such a precious commodity for so many of us, who wants to waste it with ineffective or minimally effective exercises? Fortunately, the good people at WebMD have consulted their experts and compiled a list of the seven most effective exercises.

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I’m guessing I’m not the only who turns first to the Internet when I tweak something or have a persistent pain. I usually Google “running” and the injured body part or muscle. But sometimes you’re not sure exactly which body part is the culprit. Luckily, I recently found a handy online tool to help you pinpoint the problem part.

Runner’s World has an interactive tool called “Where Does It Hurt?” Using anatomical graphics, it helps you identify the troubled body part and suggests potential diagnoses. Once you have that information, you can Google away to find tips on treatment and prevention. Or maybe even find a doctor.

I came across a promotion from 24-Hour Fitness where you can get a free 30-day membership. With the holidays ramping up, it might be a good time to give it a try. You may even enjoy it!