8/8/2019 Fall 2010 / Winter 2011 Get Active! Magazine http://slidepdf.com/reader/full/fall-2010-winter-2011-get-active-magazine 1/44 Run in STYLE A GUIDE TO THE SEASON’S BEST FOOTWEAR Chris Evert: Still Vibrant at 55 Exclusive Interview LINDSEY VONN On Her Olympic Highs and Lows 5 Ways to ENERGIZE YOUR WORKOUT Get Smart EXERCISES THAT INCREASE BRAIN POWER
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8/8/2019 Fall 2010 / Winter 2011 Get Active! Magazine
Even those of us who hit the gym on a regular basis — and who prefer taking a hike over
lying on the couch — have been known to spend some quality time on Facebook. During
your next stop there, visit Get Active! and “Like” us. You’ll earn a sneak peek at future
articles, and read bonus material that couldn’t fit in the magazine because we have too much
awesome info to fit into one issue. You can also interact with us via quick polls, and participate
in surveys and promotions that can have you winning some hot new products! Don’t worry, we
won’t bombard you with posts and updates — we know moderation is the key to a pleasant
social networking experience. To find us on Facebook, simply log on to healthclubs.com and
click on the “Get Active! Magazine” tab.
out of work? you’re in the right placeThese days, lots of people are out of work (while others are picking up a second — or third —
job in order to make ends meet). Regardless of your status, if you want to earn a good incomein a positive, energetic and health-conscious environment, look no farther than your local healthclub! You may be pleasantly surprised by the vast array of available positions, which accommo-date various interests, talents and schedules.
Log on to healthclubs.com/jobs today to post your resume, search and apply for jobs, and for morecompensation data and other free job-seeker resources, including sample job descriptions. And what-
ever you do, don’t stop working out — the gym is a great place tonetwork for leads to career opportunities. Also, when you exerciseyou feel better, look better and are more confident — and thatcan only help in your job search!
FINALLY—
APOSITIVE
CAMPAIGN
Every year since 1980, U.S.overweight and obesity rates
have been steadily increasing.
Unfortunately, there is no simple
solution to this deadly and costly
epidemic. It’s too easy to reach
for unhealthy fast food,and make
excuses for being sedentary. Any
effort to redesign America’s
health-care system must include
physical activity as a central com-
ponent. Regular physical activity
will lead to a healthier and moreproductive America, while reign-
ing in skyrocketing costs.
In light of this, IHRSA, the
health-club industry’s trade
association, has created the
Campaign for a Healthier
America. The goal of this
national grassroots project is
to bring together individuals,
families, employers, the medical
community and government
to create a culture and environ-ment of wellness. To learn
more and to get involved, visit
campaign4health.org.
We Like You —Want to “Like Us” Back?Check us out on Facebook, where you can learn stuff, win stuff and
make new friends. BY KRISTEN WALSH
:: IHRSAWire
2 IHRSA | www.hea l t hc lubs .com
8/8/2019 Fall 2010 / Winter 2011 Get Active! Magazine
PublicationsMail (CanadianDistribution)Sales AgreementNo. 1041622.Publishedby IHRSA,70 FargoStreet, Boston,MA 00221.All RightsReserved.ThirdClassPostagepaidat Pewaukee, Wis. POSTMASTER:Send addresschangesto: Get Active!, c/oIHRSA,70 Fargo Street,Boston,MA 00221. Pleaseenclosemailing label or call (800) 228-4772. Reproduction in whole or in partwithoutpermissionis prohibited.Canadian GST#893770475.Printedin theU.S.A.NeitherIHRSA nor Get Active! magazineis affiliated withany healthcarepractitioner, health-foodstore or healthcarefacility. Every effort hasbeen madeto
establish thatthe individualsand firmsin Get Active! arereputable andwill givereliable service. Theappearanceof these advertisements doesnot consti-tutean endorsementby Get Active! or IHRSA. Get Active! does notendorseany formof medicaltreatment,nor doesit encourage youto undertake anysuchtreatment on yourown. Weurge youto seeyour family physician before undertaking anykind of medicaltreatment.IHRSAaccepts no responsibility or lia-bility,either expressed or implied,for anyproducts featured, advertised or demonstratedherein.
EDITORIAL
Jim Schmaltz E D IT OR IA L D IR E C T ORJay Ablondi P UBL IS H E R
Lynn Weatherspoon M A N A G IN G E D IT OR
ARTMichelle Brown ART DIRECTOR
PRODUCTIONPam Wells CONSULTING PRODUCTION DIRECTOR
CONTRIBUTORS
Daniel G. Amen, M.D.; Stacy Anschultz; Adam Gonzalez;Jerome Holtzman; David Lacey;
ChrisMann; Kristen Walsh; CreggWeinmann; Lori Yates
TheActive!LifeE x e r c i s e | | F i t n e s s | | H e a l t h | | W e l l n e s s | | F o o d | | N u t r i t i o n | | B Y T H E E D I T O
EXERCISE & FITNESS
Get Up, Stay Up, Stay AliveSpending a long time sitting around can be hazardous to your longevity, even if you’re active sometimes. Here’s what you need to know.
The term “couch potato” is an amusing description of those people who almost never abandon their wide-
screen TVs or computer monitors for anything other
than basic biological necessities. But even if you get to the
gym for an occasional workout doesn’t mean that you may
not be a bit of a spud yourself. And it’s no joke.
That’s according to researchers at the American Cancer
Society, who investigated the link between how much time
people spend sitting around and their overall mortality.
Looking over a 13-year history, the scientists found that the
more time you stay planted on your rear can reduce the
time you’re destined to live on the planet.
This was more true for women than men. Women who
reported more than six hours per day of sitting (outside of
work) were 37% more likely to die during the 13-year study
than those who sat fewer than three hours a day. Men whosat more than six hours a day (also outside of work) were
18% more likely to die than those who sat fewer than three
hours per day. Interestingly, those who reported they were
physically active also had troubling mortality rates if they
were acting like human lounge chairs for six hours a day.
Let’s say you don’t exercise: Then you’re really cutting years
off your life. Women and men who sat more and were less
physically active were 94% and 48% more likely to die during
the 13-year study period, respectively.
The researchers believe that the long stretches of being
sedentary negatively affect the metabolic processes in your
body, endangering your cardiovascular system and cells.
These results also tell us an important, inescapable fact:
Fitness is a lifestyle, not an occasional fling.
8/8/2019 Fall 2010 / Winter 2011 Get Active! Magazine
That’s the percentage of Americans who get no exercise at all. The same survey
that reported this stat also says that 68% of men and 53% of women are over-
weight in the U.S. (Source: Centers for Disease Control and Prevention)40%
SURPRISE! Weight Training Improves FlexibilityNew research found that resistance training was as good as stretching for improvement in flexibility. This goes against the myth that
larger muscles can make you stiff and less agile. According to study author James R. Whitehead, EdD, “Our results suggest that full-range resistance training regimens can improve flexibility as well as, or perhaps better than, typical static stretching regimens.”
Resistance training has been repeatedly shown to greatly benefit both men and women at any age. It greatly improves bone
strength, which helps prevent osteoporosis, a major concern for women after menopause. Weight training has also been shown to
burn more calories faster than low-impact cardio, such as basic walking.
THE TAKEAWAY If you have time to do cardio, you have time to lift. Even if you are extremely time-constrained, you should aim for a
training split that incorporates as much resistance training as possible.
8 IHRSA | w w w . h e a l t h c l u b s . c o m
[ research shows ]
Exercise MakesKids SmarterStudents at Naperville High
School near Chicago doubled
their reading scores and
upped their math scores by
a factor of 20, simply by
exercising before they went
to class. Scientists theorize
that in addition to increasing
blood flow to the brain, physi-
cal activity stimulates the
release of neurotransmitters
that help enhance problem
solving. The specific type of
exercise may not matter
much, as positive effects
have been noted from walk-
ing, sitting on balance balls,
and performing a series of
multi-joint movements in
rapid succession.
While many bodybuilders swear by lifting the
heaviest weights they can safely handle, newresearch indicates that going with lighter
weights may be just as effective for building
muscle. A study from McMaster University in
Hamilton, Ontario, analyzed biopsies of leg
muscles after training sessions of 30% of
maximum weight that the study subjects (men
in their 20s) could handle versus 90% of
their maximum lifts. Using cellular markers, the
scientists discovered that each type of liftingwas equally effective in growing muscle tissue.
THE TAKEAWAY The key in lifting lighter
weights is to lift until you reach exhaustion
just as you would with heavy weights. That
means more repetitions when using lighter
weights, but it’s a safer way to train and easier
on your joints.
You don’t have to lift like
Mr. Universe to achieve results.
Use Light Weights for Building Muscle
8/8/2019 Fall 2010 / Winter 2011 Get Active! Magazine
Fish oil is linked to a reduced risk of depression (Journal of Clinical Depression), breast cancer (Cancer Epidemiology,Biomarkers & Prevention), and colon cancer ( American Journal of Epidemiology ). Take 1–2 g with food two or threetimes per day for a total of up to 6 g per day.
Quick Tip
The Top Five FruitsNutritionists always suggest we eat more fruits. Fair enough, but which ones are the most nutrient-dense? One expert, IvaYoung, author of the new book Healthy Mom , was willing to name names. Here are her top five fruits and the reasons why.
very mean greensThose watchdogs over at Consumers
Union inform us that bagged salads are
often contaminated with disgusting
animal fecal bacteria. Investigators
analyzed 208 packaged greens and dis-
covered that 39% had odious bacterial
contamination at levels nutrition
experts consider unacceptable. Even
the “prewashed” or “triple-washed”
had evidence of bacteria, and those
containing spinach fared the worst.
The results were consistent among
larger and smaller brands, bagged and
clamshell. And being labeled organic
made no difference.
THE TAKEAWAY Bagged salads can be
convenient, but you must wash the
greens thoroughly before using.
Investigators found that those tested
six or more days before the “use-by
date” had lower levels of nasty bacteria.
DIETING?WATCH YOURVITAMINSNo matter what type of weight-
loss plan you choose to cut
calories, you’ll make a big
mistake if you don’t take careof your nutrient needs. A new
study conducted by researchers
at Stanford University found
that four popular weight-loss
plans didn’t take vitamin
demands into account, mean-
ing that people losing pounds
were also losing important
health benefits. The researchers
identified vitamins A, C, E
and K as the most depleted
in dieters.THE TAKEAWAY Pay attention
to your vitamin needs if you
change your eating plan.
Consider a multivitamin when
cutting calories to keep your
immune system strong.
P h o t
o s : T h i n k s t o c k
( 6 )
StrawberriesAn excellent source of
vitamin C, fiber,flavonoids and
antioxidants; low incalories.
BlackberriesHigh in fiber,
antioxidants, vitamin C,vitamin K, folic acid,
manganese, andomega-3 and omega-6
fatty acids.
KiwiHigh in potassium,
vitamin C, vitamin K,and high levels of
dietary fiber.
RaspberriesGreat source of fiber,
vitamin C,antioxidants and
manganese.
OrangesPacked with vitamins A
and C, and otherpowerful antioxidants.The white pith of theorange also contains
flavonoids.
8/8/2019 Fall 2010 / Winter 2011 Get Active! Magazine
IT’S NOT THE SEXIEST SUBJECT IN THE WORLD, BUT INGESTING ADDITIONAL
fiber does more than make you “regular.” Fiber can work as an excellent weight-loss
agent and may even help you lengthen your life.
Fiber is the nondigestible form of carbohydrates found in many foods, especially
fruits and vegetables. While fiber contains no calories, it nevertheless serves many
functions in the body, especially in improving digestion and absorption of nutri-ents. Eating a healthy diet rich in fiber helps you reduce your risk of diabetes, heart
disease, and constipation and other digestive-tract disorders. It’s also been shown
to increase longevity.
Making the CaseFiber is incredibly beneficial in promoting health and weight management.
Here’s how:
::Foods that are high in fiber are more voluminous, meaning that they take up
more room in your digestive system, making you feel more full per calorie.
::High-fiber foods take longer to digest, so it takes your body longer to register
a feeling of hunger after eating.
::Fiber helps to prevent other calories
that you consume from entering your
body. You can think of fiber working
almost like a net.
::Fiber helps prevent body-fat storage.
When you slow digestion, particularly
of carbohydrates, the body is able to
metabolize them more efficiently.
Soluble fiber helps carbohydrates to be
used for glycogen synthesis and energy
production, rather than to be stored as
body fat. The slow delivery of carbs
into your bloodstream keeps insulin
levels from spiking too high, which is
another way that fiber helps prevent
body-fat storage.::Fiber improves colon function.
Insoluble fiber passes through your
body without being digested by you or
the bacteria that live in your digestive
system. It helps increase bulk and the
water content of waste, and this is ben-
eficial because the additional water
enhances motility (which helps to make
you more “regular”), and it also helps to
dilute carcinogens.
::Fiber can help reduce cholesterol and
triglycerides. It can trap bile acids
that might otherwise be absorbed
and converted into cholesterol in the
body. Reducing hydrogenated and
trans fat is another way to help con-
trol cholesterol levels through diet.
Good Fiber RationsNo matter your health or fitness level,
you should get generous portions of
fiber via whole foods. Everyone should
consume 30–35 g of fiber per day for
health, but while dieting, you should
strive to take in 40–45 g of fiber per day.Consume more high-fiber foods such as
whole grains (brown rice, oatmeal),
whole fruits and vegetables, beans and
legumes, and even nuts and seeds.
Another element to consider in
choosing foods is the amount of fiber
per calorie. Foods such as mixed veg-
etables are low in calories and high in
fiber, making them an efficient food for
boosting your total fiber intake without
greatly increasing your caloric intake. I
The Incredible BulkFiber can help you cut cholesterol and ugly pounds.BY ADAM GONZALEZ
8/8/2019 Fall 2010 / Winter 2011 Get Active! Magazine
had some good ideas. Counting sheepisn’t as silly as it sounds, since repeti-
tive mundane thoughts can help settle
the mind. And that glass of warm milk
can bring relief.
Experts agree that if you have trouble
sleeping, don’t toss and turn all night.
Reduce stress by meditating or listening
to soothing music. Remember, it’s not
a performance — relax. �
10Tipsfor BetterSleepHere are 10 ways to improve your
chances for a good night’s sleep,
courtesy of the Mayo Clinic.
1.Make your sleepy time at regular hours,even on weekends.
2. Don’t eat or drink large amountsbefore sleep.
3.Avoid nicotine, caffeine and alcoholbefore bed.
4.Exercise regularly.
5.Make your sleeping area cool, dark, quiet
and comfortable.
6. Try to keep your sleep confined tothe nighttime.
7. Try to create a relaxing bedtime routine.
8. Find a mattress and pillow that are trulycomfortable for you.
9.Go to bed when you’re tired. And keepthe lights off.
10.Use sleeping pills only as a last resort.Lack ofSleep:A National Crisis?Lack of sleep is costly. According to theNational Commission on Sleep DisordersResearch, it amounts to an estimated$15.9 billion annually and another$100 billion or more in indirect costs,such as litigation, property destruction,hospitalization and death resulting fromsleep disorders and sleep deprivation.
To fnd a dealer
near you, call:
800-253-7463
or go to:
newbalance
.com
When you’re in
the right shoe,
you love
RUNNING more.
8/8/2019 Fall 2010 / Winter 2011 Get Active! Magazine
mind. Adding variety to your routine is one of the best things you can do for your
overall fitness program.
For the last few years, you’ve probably seen an increase in low-tech tools hanging
around the gym. Exercise balls and elastic bands are ubiquitous in health clubs,
and they’re being utilized not only in group classes but by members looking for
something a little different. They’re also handy during busy hours when the weight
equipment is being used by others.
These tools are also useful for physical therapy and rehabilitation of injuries. If
you have trouble using traditional weights, bands and balls can give you just the
amount of resistance you need for a great workout.
Here are some of the basics.
ON A ROLL: Exercise Balls
Sometimes called stability balls and Swiss balls, these large, durable air-filled balls
come in different sizes and colors. While most people use them for ab training, many
incorporate free weights with ball training, using the ball as an unstable surface to
strengthen the core muscles while working other body parts. It can be utilized for so
many different workouts that everyone from boxers to the elderly use balls.:: ADVANTAGES: They work stabilizing and core muscles in unique ways, and force
your whole body to be involved as you try to remain on the surface of the ball. The
challenging and versatile nature of ball exercises makes the workout more interesting,
particularly if you get bored easily from free-weight and machine movements.
You can also use a wider range of motion when doing weight exercises on the ball.
For those who like to stretch their backs, balls offer the type of rounded, smooth
surface that allows for gradual and safe stretching.
:: WATCHOUTFOR:The most obvious risk with balls is falling off while trying
a tricky maneuver. Besides looking less than dignified, you can twist a joint or
bang your head if you’re not careful. Don’t try to be a circus performer on the ball,
especially if you’re handling weights — use common sense. As with all new equipment,
ask a personal trainer in your club
for assistance.
::SAMPLEEXERCISE:DumbbellPress
Choose a pair of light-weight dumbbells,
lighter than you’d use for a regular
bench press. Lie with your back on the
ball, your knees bent and your feet flat
on the ground. Keeping your shoulders
square, press the dumbbells upward as
you would in a traditional bench press.
Concentrate on keeping the ball as still
as possible, using your core to stabilize
your position as you raise and lower the
weights. Use dumbbells that are heavy
enough to provide resistance to do the
exercise with good form, while making
sure it’s challenging enough to fatigue
you after the prescribed reps.For more exercises:Weights on the Ball
Balls and bands offer an
infinite variety of exercise
and stretching options.
8/8/2019 Fall 2010 / Winter 2011 Get Active! Magazine
It was February 17, deep into the Winter Games, and Lindsey Vonn waited her turn on a
Vancouver peak. Her longtime U.S. teammate and rival, Julia Mancuso, had just blazed a near-flawless
run in the alpine skiing event, but neither the media-hyped feud with Mancuso nor a severely bruised
shin were on Vonn’s mind as she pantomimed her run down the slope.
She had already endured a career’s worth of hype and pressure, becoming a media obsession as
much for her photogenic charisma as for her skills as the world’s top female skier. BeforeVancouver,
Vonn had won a record 33 World Cups, reaching speeds of 80 mph while using men’s skis, the only
woman competing who was physically powerful enough to handle them.
When she burst from the starting line, none of that mattered. In what would become known as one
of those immortal “Olympic moments,” Vonn beat Mancuso by 0.56 seconds to become the first
American woman to win Olympic gold in downhill.
It’s not her fault that the 2010 Winter Olympics were dubbed “Vonncouver” Games by some pun-dits. The Minnesota native gracefully navigated steep and potentially disastrous PR terrain after
Mancuso complained that the media focused too much on Vonn at the expense of her teammates.
Vonn said she was “bummed out” by the remarks and left it there. No matter — drama followed her
like a stray dog, as she suffered two crashes and a broken pinkie in subsequent events. Still, the 5’ 10”,
165-lb force of nature persevered to win a bronze in the super-G.
After the crashes, the “feud” and the hype, she appeared genuinely unaffected, her enthusiasm still
beaming from her bright smile. No wonder she emerged from her third Olympics as the poster-girl for
poise and perseverance — and as a TV-superstar who has subsequently landed her own documentary
(“My: Moment,” scheduled for January 2011 on the new EPIX network), high-profile talk-show
appearances and a guest shot in the final episode of her all-time favorite TV-series, “Law & Order.”
LindseyVonnwon America’s heart at the 2010 Winter Games with her electrifying runs
and graceful poise. Lucky for her fans, she’s just getting started. BY CHRIS MANN
U P H I L L G O I N
G
fast
8/8/2019 Fall 2010 / Winter 2011 Get Active! Magazine
shows that endurance is further enhanced when athletes take in protein along with
carbs both before and during exercise. For
endurance athletes, the research shows
that a ratio of carbs to protein of 4:1 is
best. This means that if you eat 40 g of
carbs before workouts, you should also
eat at least 10 g of protein.
I If you use a protein supplement,pick a
fast-digesting one before and after train-
ing. Before workouts, your best bets are
fast-digesting proteins, such as whey.
These will quickly get into your blood-
stream so they can provide you with
energy during your workout, helping to
spare muscle glycogen, and allowing you
to go harder for longer. After workouts
you need a combo of fast-digesting
protein and slow-digesting protein, such
as casein protein.
RULE#4:
Don’tFearFat
Of course, it depends on the fat. Healthy fats contribute to the feeling of fullness
and helps stabilize blood sugar. The
healthiest sources include monounsatu-
rated fats from plant sources, such as nuts,
seeds, olive oil and avocados. Bad fats
include hydrogenated oils (trans fats) and
saturated fats. Follow these guidelines.
I Replace all processed snack foods
with raw nuts, seeds, organic nut but-
ters and dried fruit. Nut consumption
has been linked to improvements in
body composition and a decreased risk
of diabetes and heart disease.
I Stock up on anti-inflammatory extra
virgin olive oil. Use it for salad dressings,
marinades and low- to medium-temper-
ature cooking. (Use coconut oil for
high-temperature cooking and baking.)
I Consume essential fats, particularly
fish oils. Cutting-edge research has
shown an association between
omega-3 essential fatty acids
and increased muscle reten-
tion and fat burning.
IGet your omega-3s fromgood sources, such as flax,
perilla, walnut, salmon
and fish oils.
Recommended doses: 2–3 g
of omega-3 EF As (EPA + DHA)
per day. For flax oil, make certain
that the oil is organic and is pro-
tected from heat and light. For
dosage, a good starting point is
2 tablespoons a day of an oil rich in
omega-3s, such as flax and fish oils.
RULE#5:
StayProperlyHydrated
Active individuals need to drink a mini-mum of 2–3 liters of water or water-based
fluids every day. Proper hydration leads to
enhanced thermoregulation and increased
oxygen exchange in the lungs.The well-
hydrated exerciser should have a more
comfortable and productive workout. Even
slight dehydration hinders organ function,
dampens the elimination of toxins and
wastes, and causes metabolism to suffer.
If you do nothing beyond increasing the
amount of water you drink every day, you
will likely notice increased energy, more
radiant skin, enhanced mental focus and
greater stamina during physical exertion.
Follow these guidelines.
I Be well-hydrated before,during and
after a workout. The American College of
Sports Medicine guidelines for hydration
around exercise are as follows.
- Hydrate well in the 24 hours preceding
exercise.
- Drink 400–600 ml of fluid two hours
before training
- Drink 150–350 ml of fluid every 15–20
minutes during training IDrink water before meals. A study pre-
sented at the 2010 National Meeting of the
American Chemical Society in Boston
found that drinking just two 8-oz glasses
of water before meals led to sustained
weight loss. After doing do, subjects ate
75–90 fewer calories during meals.
IDon’tuse thirst as an indicatorfor
hydration needs. You’re already dehydrated
when you feel thirsty. This is especially
crucial when exercising in hot weather. I
Warning Signs of Disordered EatingBe alert for potential signs of disordered eating in your own daily habits and attitudes toward food. Being at war with
food (or your body) certainly reduces your quality of life, and it sets the stage for more serious health problems. Here
are the signs to look for.
•Skipping meals or going for long periods of time (more than five hours) without eating
• “Forgetting” to eat
• Rigid ideas about good foods/bad foods
• Chronic dieting driven by body hatred/poor body image
• Feeling overly guilty or self-loathing for breaking unrealistic food rules meant to keep oneself “in line”
• Fanatical or extreme “healthy” eating (i.e., sacrificing social eating situations and holiday celebrations in order to eat foodsbelieved to be “right”)
• Eating acceptable foods in front of others and then bingeing on “forbidden” foods when alone
• Using prescription pills, laxatives or compulsively exercising to compensate for dietary “mistakes”
Photo:iStockphoto
8/8/2019 Fall 2010 / Winter 2011 Get Active! Magazine
The original Summon was a yeomanlike neutral shoe that generated a rather neutral response. The Summon 2 looks to change that
with some upgrades and a price reduction. The upper uses a more open mesh — an improvement, to be sure — though it’s just a bit
spare onthe anklecollar foam.The fitis secure, andoverlays arewell-placed; in fact, themedial side is shoredup, especially at thefirst
metatarsalhead, though the tradeoff is that it’snot very bunion-friendly. The midsole is the newBioS-257, Brooks’ reliable foammade
eco-friendly without compromisingperformance.In fact,it’s moreresponsive than the original formulation. The contouring of the foam
gives the shoe a much-improved transition through the footstrike and a lower profile appearance. Runners looking for a lightweight,
neutral, high-mileage shoe maybe well-served by the Summon, honored as ourBest Value.
“Fitwellwithgoodsupport.Verygoodcushioning, nice responsivetoe-off. Prettylight fora high-mileage trainer, thougha bitheavy fora performance
shoe. A good runningshoe,plainand simple.”Updates the Summon • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13, 14, 15; Women 6–12
• Weight: Men11.6oz. (size11); Women 9.9 oz. (size8) • Shape: semi-curved• Construction: Strobel slip-lasted,BioS-257 Strobel board
K-Swiss Blade-Light $100
The Blade-Light advances the concept behind the UltraNatural Run series, but with a little more heft. Surprisingly lightweight, its
appearance may cause concern about handling heavy mileage, but its performance confirms that it can take just about whatever
you’re willing to throw at it. It’s very neutral — there’s no extra support in the shoe — and it provides plenty of cushion and great
flexibility. The upper features a supportive saddle that keeps the foot centered over the midsole, which is a generous slab of molded
EVA that has excellent flexibility. The outersoleis minimal (largely exposed EVA) but with carbonrubberin the high-wear areas and a
forefootinsert of blown rubberand Superfoamassisting thetoe-off.What youget is much more than yousee at first look — so much
so, that the Blade-Light earned honorsas ourBest NewShoe.
“These workedgreat for me,no matterwhatkind ofrunning,but especially fast running.”
Recommended for: medium- to high-arched feet with neutralbiomechanics • Sizes: Men7–13, 14;Women 5–11,12 • Weight: Men10.5 oz.(size 11);
to conform to the foot. A soft sueded liner wraps the ankle and instep, and an Ortholite innersole adds cushioning and comfort. The
midsole is AP+, providing a much-improved ride to the shoe that’s further enhanced by an articulated version of the Wave Plate, a
rebeveling of the heel, and an additional deflection zone in the midfoot to accommodate a variety of footstrikes and gaits.The outer-
sole has more flex grooves to improve flexibility while maintaining durability in the high-wear areas, thanks to the carbon rubber. The
performance is perfect for fast running — tempo, speedwork, even some long races — yet durable enough for day-to-day use for the
biomechanically efficient, earning it honors as our Best Renovation.
“Theyfit snug midfoot andhaveample toe room.Theyfeelcomfortable andhavegoodcushioning fortheir light weight.”
Updates the Wave Precision 10 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 7–13, 14; Women
6–11 • Weight: Men11 oz. (size11); Women9.3 oz. (size8) • Shape: semi-curved• Construction:Strobel slip-lasted
New Balance 759 $95
The New Balance approach to updates has always been conservative. The overall changes to the 759 appear minor when looked at
individually, but in combination, they’re enough to nudge the shoe into the Performance range. The consistent execution, fit and ride
have been little altered, but each of these areas benefits from the industry-wide trend of trimming weight from a shoe wherever it
reasonably can. The upperis a wide-openmeshouterlayer with a fine mesh lining. The overlays have been redesigned,cleverlyanchoring
the foot to the midsole in a few strategic places while freeing it in the forefoot, providing support while saving weight. The midsole
is still ACTEVA Lite with the same basic N-ERGY set-up in the heel, though minor alterations to the components do improve the
transition. The outersole is a bit more flexible and maintains the blown rubber forefoot/carbon rubber heel that has worked well in this
series.Runners will findthe 759to be a consistentand protectivehigh-mileagetrainer,whichhappens to weighless thanone might expect.
“I liked the shoe and the neutral colors. I noticed that NB did not use the ‘crinkly’ laces that tend to stay tied so well. The upper materials are very
TheKinvara is themost innovative shoe Saucony hasproducedthis year,and it maywell influenceits line forsometime to come.The
philosophy of “less is more” is on full display here. The upper is a gossamerlike fine mesh over an open mesh liner; the combination is
both protective and breathable. Instead of a full ankle collar, twin ovals of memory foam guard each side of the Achilles tendon and
provide both securefit andcomfort. Themidsoleis a newEVAcompoundwith more rubberforincreased resilience.An insertof ProGrid
Lite in theheel smooths thetouch-down,and a tweak to theheel/forefootratios — lowering theheel a bit with a generous forefoot—
actually improves the overall cushioningas wellas provides a more natural biomechanical position.Its combination of innovations and
its featherlike weight earned the Kinvara honorsas ourBest Shoe in the Performancecategory.
“Nice, secure fit.No slippingin heeleven though it has little structure.Light as a feather,surprising howwell theywork fordaily training.Any reser-
vations I mayhavehad about how light they were have been dispelledby their performance onthe road.”Recommended for: medium-to high-arched feet with neutral biomechanics • Sizes: Men 4–13, 14,15, 16,17; Women 5–12• Weight: Men 7.7 oz.
TheGhost hasevolved on itsway tojoiningthe hot-sellingAdrenalineGTSas part of Brooks’ Go 2 Series. The upperis a wide-open mesh over
a smaller mesh inner layerthat moves moistureawayand ventilates thefoot. The pattern used forthe upper haschangeda bit, and those nips
and tucks result in a better fit over the foot’s contours. The shoe has gained some weight, a fair tradeoff for better cushioning and a plusher
interior. Thebiggestimprovement is themove to Brooks’ sprung last,whichis usedin theGlycerinand a fewother styles. Theprofileof thefore-
foot sweeps up, providing a better transition and more energetic toe-off. The midsole is BioMoGo with its durable responsive ride and great
flexibility. TheHPR outersoleand blown rubber forefoot are familiar and provide the expected performance:good traction,durability and a little
cushioningfor your highmileage.Runnerslookingfor responsivecushioningand durability in a mid-pricedneutral shoeshould consider theGhost.“These shoes fit great. I have found them to be the shoe I have been reaching for when heading out for tempo runs, or this morning’s 1200s.
Myfeet arehappyevenafter 15 milesin them.”
Updates theGhost 2 • Recommended for: medium- to high-arched feetwith neutral biomechanics • Sizes: Men7–13, 14,15 (B, D,2E); Women 5–12
The Verona has gone through three iterations, each punctuated by methodical improvement. Though not intended for overpronators,
thegeometryof themidsoleis nowmoreforgiving ofthe efficiency breakdownthatcan occurwithfatigue.There’sa lateral Shear unit,
TPUarchesthat give a biton impactand directthe foot from thelateral side, while a convex-shaped medialmidsole prevents thefoot
from rolling inward. The segmented outersole, flex grooves and lateral crashpad provide additional guidance to the foot for improved
biomechanicalefficiency,while the DMPRTEKoutersoleoffersdurabletractionand a bit of extracushioning.In concert,these changes
provide a responsive, cushioned ride. The upper employs a stretch mesh that’s a bit more open for coolness and moving moisture. The
tongue has been reshaped, and softer lining materials used. The Kinetic Fit Panels are now combined with a SmoothFit interior to
improve step-in comfort, even with barefoot use. The midfoot is supported by the saddle created from the Vector stripes. The result
is a responsive, mid-weight, mid-priced success story.
“Theyfeltgoodfromthe first time I putthemon. There’s a lot ofpaddingaround thecollar. The toeboxhas a good amountof wiggleroomforthe
tootsies. I felt like I wasrunning (dare I say?) barefootinside mysocks andshoes.”Updates the Premier Verona KFS2 • Recommended for: medium- to high-arched feet with neutral biomechanics • Sizes: Men 6.5–13, 14; Women
5–11, 12 • Weight: Men 12.4 oz. (size 11); Women 10.6 oz. (size 8) • Shape: semi-curved • Construction: Strobel slip-lasted, DMX Foam Strobel board
Saucony ProGrid Ride 3 $95
A bit bulkier thanlast year,the Ridenow offersa plusher rideas the midsole features a larger lateralcrashpad andforefootinsert.The midsole
without inhibiting thetransition fromheel to toe,and theoutersole has beeneven moredifferentiatedby gender:The women’slateralforefoot
is moreflexible,while themen’sis a bitstiffer,accommodating averageweightdifferences. Newoverlays supporting theeyestay wrapthe foot
better,while the top lateral eyelet is hinged for better customization.The interior sports a new sueded material made even morecomfortable
by the memory foamankle collar.The stability, cushioningand comfort featuresmake the Alchemy 10 Mizuno’smotion-stabilizing MVP.“It has a very nice balance of padding and ‘feel’ of the road. My foot feels well-protected. After 100 miles, these shoes look and feel brand new.
I ampleased tonotice that thedark gray collar (lining) aroundthe ankle is a bitmoredurable than I have seen on most running shoes.”
Updates the Wave Alchemy 9 • Recommended for: low- to medium-arched feet with moderate overpronation • Sizes: Men 7–13, 14, 15, 16
AEROBIC EXERCISE:Creating Brain Cells Aerobic activity that gets the heart rate
up for extended periods of time boosts
brain-derived neurotrophic factor
(BDNF), a chemical that plays a role in
neurogenesis, or the growth of new
brain cells. Think of BDNF as a sort of
Miracle-Gro for your brain. When you
exercise, your brain sprouts new cells.
When your brain doesn’t create as many
new cells as it loses, aging occurs.
Research studies show that exercise
generates new brain cells in the temporallobes (involved in memory) and the
prefrontal cortex (involved in planning
and judgment). These new cells survive
for about four weeks, then die off unless
they are stimulated. If you stimulate
these new neurons through mental or
social interaction, they connect to other
neurons and enhance learning. This is
why you have to exercise consistently
to encourage continual new cell growth
in the brain. It also explains why people
who work out at the gym and then go to
the library are smarter than people who
only go to the library.
Cardiovascular exercise does a lot
more than just make you smarter. Heart-
pumping activity is also an instant mood
booster and has been shown to be as
effective as prescription antidepressant
medicine. Exercise activates the same
pathways in the brain as morphine
and increases the release of endorphins,
natural feel-good neurotransmitters.
Getting your heart pumping also
allows more of the natural mood-
Feed Your Head: Supplements That Improve Your Brain
As you age, the brain gets less active. We’ve seen this in a study with 8,000 patients.
You don’t want your brain to get less active, and certain kinds of nutrients can help.
:: A multivitamin. Our food supply has been processed to the point where we have
removed many of the nutrients. Plus, 91% of Americans do not eat five servings of fruitsand vegetables a day — the minimum required to get the nutrition that you need — so I
think everyone should take a multivitamin.
:: Omega-3 fatty acids. As a society, we tend to be low in omega-3
fatty acids. This deficiency is associated with heart disease, cancer,
skin problems, diabetes, obesity, depression and dementia. So I
recommend that my patients take fish oil supplements.
:: Vitamin D. Our vitamin D levels are low. More than two-thirds
of our patients are getting their vitamin D levels checked and
optimized. It is critical.
:: Ginkgo Biloba. When I started doing SPECT imaging, I started
taking ginkgo, because the prettiest brains I saw took ginkgo.
GET ACTIVE! 33
Your Brain
Here’s how to get your mind and
body in sync — and in shape.
BY DANIEL G. AMEN, MD
TRAIN
We all know that exercise does a body good. But did you know that physical activity is the single most
important thing you can do to enhance brain fitness? Working up a good sweat acts like a natural
wonder drug for your brain and enhances its overall function. But not all exercises are the same in
terms of brain benefits. Here’s what different types of physical activity do for your gray matter.
8/8/2019 Fall 2010 / Winter 2011 Get Active! Magazine
RESISTANCETRAINING:Memory EnhancerFor many years, experts have been touting
the benefits of aerobic activity on the
brain. According to research publishedin the British Journal of Sports Medicine ,
it appears that resistance training may
also have protective powers for the
brain. After a review of three exercise
trials, researchers concluded that resist-
ance training may prevent cognitive
decline in older adults.
COORDINATIONDRILLS:Quicker MindsExercise that requires coordination acti-
vates the cerebellum, which is located atthe back of the brain and enhances think-
ing, cognitive flexibility and processing
speed. The cerebellum is also linked to
the prefrontal cortex, where judgment
and decision-making occur. This means
that participating in activities that require
coordination can make you smarter and
give you better self-control.
Some activities and workouts combine
many of these benefits (see the sidebar
above). Participating in more exercise
and sports that create stronger brainsprovides innumerable rewards for a
lifetime. A better brain translates into
a better life and a better body. If that’s
what you’re after, start exercising with
brain fitness in mind. I
Daniel G. Amen, MD, is a psychiatrist,
neuroscientist, brain-imaging specialist,
CEO of Amen Clinics Inc., and author
of 24 books, including three New York
Times bestsellers.
TheWorld’s BestBrain SportsFrom the benefits described in this article, you might think that aerobic exercise is the best physical activity for your brain. In reality, the
most powerful brain boosters are activities that combine both aerobic activity and coordination. The aerobic activity spawns new brain
cells, and the coordination exercises strengthen the connections between those new cells so your brain can recruit them for other purposes,
such as thinking, learning and remembering. Here are the combo activities that I recommend.
Table Tennis is my favorite combo activity. It also happens to be the world’s best brain sport. Most people refer to it as
Ping-Pong, though that’s a trademarked name. Table tennis is a better aerobic exercise than you might imagine, and it
gives your brain one heck of a workout. A fascinating brain imaging study from Japan found that just 10 minutes of table
tennis increases activity in the prefrontal cortex and cerebellum.
It’s like aerobic chess. It’s great for hand-eye coordination and reflexes (cerebellum and parietal lobes). You have to
focus (prefrontal cortex) so you can track the ball through space (parietal lobes and occipital lobes), figure out spins
(parietal lobes and occipital lobes), and plan shots and strategies (prefrontal cortex and cerebellum). Then you have to
follow through and execute those tactics successfully (prefrontal cortex and cerebellum). All the while, you have to stay
calm so you don’t get too nervous on game point (basal ganglia). And you can’t dwell on the point you blew a few min-
utes ago (anterior cingulate gyrus) or blow your top when you make a mistake (temporal lobes).
Dancing is highly aerobic and is especially good for your brain if you are learning new steps rather than just grooving to
the music. Taking classes in ballroom, hip-hop or jazz dancing where you have to memorize routines is ideal.Tennis and basketball both require good hand-eye coordination, quick reflexes, and an ability to see the entire court and
plan your shots.
Martial arts actually enhance the brain’s physical structure. Researchers in Brazil found that people who participated in
a form of martial arts had significantly higher gray matter tissue density than nonparticipants. Of course, this only applies
if you don’t engage in any sort of contact that could result in a brain injury (e.g., mixed martial arts).
With exercise, the muscles of the body utilize
the larger amino acids and decrease the
competition for tryptophan to enter the
brain, which makes you feel better.
The Ultimate Brain/Body BookFor more on Dr. Daniel Amen’s work with improving brain functioning and
mental performance, get the New York Times bestseller Change Your
Brain, Change Your Body: Use Your Brain to Get and Keep the Body
You Have Always Wanted (Harmony Books, 2010), available online and
at bookstores everywhere. For more on Dr. Amen, visit amenclinics.com.
8/8/2019 Fall 2010 / Winter 2011 Get Active! Magazine
recent decades?CE: Now we get along great. The pres-
sure’s off. We text each other and laugh
about a lot.
GA: How do your workout and diet go hand
in hand today?
CE: Especially because I exercise and do
cardio, I’m very aware of eating my pro-
tein for muscles. I do my weight training
and stay aware of carbs. I eat three really
good meals a day, and my snack will be
a cheese stick, an apple or a protein bar.
I have a great shake with protein powder,
peanut butter, oatmeal flakes, a little bit of
yogurt and skim milk. I’ll mix that up and
drink it at 3 p.m. if I need a little lift.
GA: Give us a breakdown of your
weekly workout.
CE: I usually go to my tennis academy four
mornings a week. I play with the kids for
about two hours. It’s great cardio. I do
Bikram Yoga once a week. I love to sweat
from the inside out. I do Pilates once a
week. And I do light weights twice a week.I feel better when I work out; I’m clear in
my thoughts and I’m happier. It’s therapy
for me.
GA: You’ve also remained active with your
Chris Evert Charities.
CE: I didn’t want to be a couch potato after
I retired; I wanted to put myself to good
use. So I started this charity event for the
prevention of drug abuse. I love it. It’s
giving people a second chance. I
SHE REDEFINED WOMEN’S TENNIS with her expressionless chills and feminine frills.
But while Chris Evert’s singles’ winning percentage of .900 remains unrivaled in her sport,
she shared the spotlight with her arch-rival, Martina Navratilova. ESPN takes an unprece-
dented look at The Ice Maiden’s on- and off-court rivalry with Navratilova — each won
a record 18 Grand Slam singles championships in the 1970s and ’80s — in the documen-
tary “Unmatched,” premiering this month. Here, Evert, now a single mom of threeteenage sons, tells how she stays fit, fabulous and “frenemy”-free at 55.
Get Active!: In the ’70s, you and Martina were the Wonder Woman and Bionic
Woman of sports.
Chris Evert: Martina was the Bionic Woman. I’d look at her with those muscles
ripping out and think, “Gawwwd!” We had a regimen in Aspen where we’d ski for
four hours, play tennis for two hours, then work out with weights for an hour. Then
I’d be dead. And she’d go for an extra hour and play basketball. I’d say, “I’m going
to have a glass of wine.” She inspired me to train off the court and realize that in
tennis you’ve got to go to the gym. You’ve got to get stronger in your legs, your
shoulders and your core.
Sweetness and BiteWith her icy demeanor and All-American looks, Chris
Evert created a new type of female sports superstar.
She’s still going strong at age 55. BY CHRIS MANN
:: InTheClub
8/8/2019 Fall 2010 / Winter 2011 Get Active! Magazine
andFattestStatesIt’s a big country — in some places, toobig. The biggest bulges are in the South,according to the advocacy group Trust forAmerica’s Health, which recently accu-mulated the data on health trends inAmerica’s 50 states and the District ofColumbia. Below are the top five statesranked best and worst in percentage of
obese residents per total adult population.Go to healthyamericans.org for more sta-tistics and other information on healthyliving trends.
THE FAT FIVE
Mississippi (33.8%)
(tie) Alabama andTennessee (31.6%)
West Virginia (31.3%)
Louisiana (31.2%)
THE FIT FIVE
Colorado (19.1%)
Connecticut (21.4%)
Massachusetts (21.7%)
Hawaii (22.6%)
Vermont (22.8%)
1
2
4
5
1
2
3
4
5
Rudy Smith: 1925-2010
You may not have heard of Rudy Smith, but if you train in a gym, you’ve likely
used his invention. Smith was a surfer known as the “T-Street Tarzan” for his
wild Tarzan yells while riding the waves off the coast of San Clemente, Calif.,
but it was while he was working in the health-club industry that he developed the
training tool that bears his name. Originally conceived by Rudy’s friend, fitness legend
Jack LaLanne, the Smith machine makes difficult barbell exercises safer and more
accessible by utilizing catches, hooks and steel rails to allow a more fixed, balanced
range of motion. The popular device opened up a new world of challenging barbell
exercises to more people, and it’s difficult to find a gym these days that doesn’t have
at least one Smith machine.
Rudy died on July 5 just a few days before his 85th birthday. He made other
substantial contributions to the fitness industry, and lived the lifestyle he
preached. His philosophy is summed up by one of his favorite sayings: “In
all of life, you are either striving to make yourself better or allowing your-
self to get worse.”
See rudyandvirginia.com for more on Rudy’s legacy.
If there are young children in your life, you probably worry about their future health and fitness levels. The fear is
that they’ll become shut-ins, addicted to TV, video games and computer networking sites. It’s a legitimate worry.
A brand-new ingenious program called “Mozart in Shape” (MIS) is an effort to create fitness-conscious chil-
dren, while helping to enhance their neuro-cognitive abilities. Designed for children ages 5–9, MIS uses vivid and
engaging stories to draw kids into a world of imaginative games. The creators of MIS tested different story games
for 10 years to find the best motivating movement narratives, which often have the children mimicking the actions
of animals as the music flows, swoops and hops. Not only do the children have fun while exercising, but they’re
also boosting their cognitive abilities, as research suggests when children are exposed to classical compositions.
For more on MIS and how to incorporate it into your child’s daily routine, visit mozartinshape.org. I
MOZART SAVEDMYKIDS
38 IHRSA | w w w . h e a l t h c l u b s . c o m
8/8/2019 Fall 2010 / Winter 2011 Get Active! Magazine