Quotations by Vonda Wright

F.A.C.E. is an acronym I use to help my patients remember the four components of fitness after 40 that you must include in your daily regimen: Flexibility, Aerobic Exercise, Carry a Load, and Equilibrium/Balance. [2015] - Vonda Wright

Foam rolling is a marvelous way to stretch your tight tendons and muscles and work out your problem areas before activity (or at any time at all). The most common areas to foam roll are the ITBs (iliotibial bands), quadriceps, hamstrings, adductors, buttocks, and calves. 1. Place the foam roller directly under the muscle group to be rolled. 2. Place your full body weight on the roller. 3. Pull your body back and forth slowly over the roller using your upper body. 4. Roll five times over each muscle group. [2015] - Vonda Wright

The most common way to calculate maximum heart rate (or MaxHR) is simply to subtract your age from 220. However, this is an inaccurate method. A more accurate method is determined by the following formula: 211 – (.64 x Age). Multiply your MaxHR by 0.85 - this is your maximum target rate. Multiply your MaxHR by 0.50 - this is your minimum target rate. Exercise within your target heart rate and stay there for 20 minutes or more. Working out at 60–70 percent of your MaxHR is best for weight management and a fit appearance; 70–80 percent puts you in the heart-healthy aerobic zone; and 80–100 percent gives you the competitive edge for peak performance. [2015] - Vonda Wright

Wear the pedometer when you go out the door in the morning, and keep it on as you do your usual activities. When you go to bed at night, take it off and record the number of steps you took. Do this for a week. I think you will be surprised to learn how much or how little you actually travel in one day using your own two feet. To become more fit and control chronic disease, we need to take 10,000 steps a day (about five miles of activity). This can include your 30 minutes of aerobic activity and usually must in order to get that many steps in. [2015] - Vonda Wright

Research has shown that you can receive 60 percent of the total benefit from resistance training by doing one set of eight to 10 repetitions per muscle group two to three times per week. And you can receive more than 80 percent of the benefit by doing two sets. Each repetition should be between 60 and 85 percent of the maximum weight you are able to lift one time, or your “one-rep max.” When you have been using one weight level for a while, lifting may become easy. This is called adaptation. To continue getting stronger, you must increase the weight you are lifting. It is time to increase the weight when you can easily lift your current weight 12 times. You can then progress your weight by 5 percent and decrease your number of repetitions to eight. [2015] - Vonda Wright

You should take twice as long to lower the weight as you do to lift it. For instance, you can do Biceps Curls with either a free weight or tubing. If you lift the weight by bending your elbow for two seconds, then you should take four seconds to extend your elbow and lower the weight. Do not jerk the weight up; this is a good way to tear your musculotendonous junction (the connection between your muscles and your tendons). [2015] - Vonda Wright

Exercise bands come in different colors to indicate different levels of resistance. Generally, they progress from yellow, which is the lightest, to red, green, blue, gray, and black, which is the heaviest. In addition, some exercise bands—called continuous bands—come as a loop, while others are just straight and must be tied into a loop for certain exercises. [2015] - Vonda Wright

Studies show that people who practice the noncompetitive martial art of tai chi (which emphasizes gentle movements and stretching) have a significantly better sense of joint position and better reaction times than people of the same age who did not practice such balance-intense activities. Aging golfers show the same retention of balance and reaction time as practitioners of tai chi. This makes sense since a good golf swing requires not only balance, with precise control of the head and body in relationship to the legs, but coordinated muscle activity throughout the swing. [2015] - Vonda Wright

The most common running injuries are bursitis over the hip bone (ITB syndrome), anterior knee pain, Achilles tendinitis, shin splints, and plantar fasciitis (sharp heel pain when you first get out of bed in the morning). So what does a runner have to do to stay injury-free? Start with your big toe. Flex it up and down and move it all around in a circle. To land correctly, you need 70 degrees of flexibility in the big toe. Next, make sure your calves, hamstrings, and quads are well stretched. Our muscles are most efficient and most supple at their optimum length. Next, even runners need to work on keeping their legs, hips, and cores strong. Finally, don’t forget your most important piece of equipment for runners: the shoes. Even if the upper cloth part of your shoes still looks good, realize that the soles last only 350 to 500 miles before their engineering fails. [2015] - Vonda Wright

If you are an athlete, you need more protein than a less active person, but you don’t have to spend your money on special and (usually expensive) protein supplements or big, protein-laced meals. Protein alone will not build your muscles. If you take in more protein and carbohydrates than you need, your body will store the overload as fat tissue. If you eat too many high-protein foods and take protein supplements, you may risk kidney damage, loss of calcium from bones, and dehydration. [2015] - Vonda Wright

If you are walking, you can get away with a pair of running shoes, but not the reverse. (Walking shoes are usually too stiff for running.) Typically, your athletic shoes should be one to two sizes larger than your street shoes. You need more room in the toe and mid-foot areas; these shoes are just built that way. You also need more room because during exercise, your feet get bigger and they need room to expand. You also do not want to inhibit the circulation in your feet. A midpriced shoe is often best. You can usually get a pair for $80 to $100. [2015] - Vonda Wright

You can add gadgets and gear—such as wicking fabric, heart rate and distance monitors, compression wear, and so forth—after you get through the first few weeks of working out. Sweat on raw skin hurts, so don’t forget body lubricant. Silicone-based ointment works nicely to prevent chafing under the arms, between the thighs, or anywhere that rubs. [2015] - Vonda Wright

Several studies show that the Recommended Dietary Allowance (RDA) for protein may not be adequate for sustaining and building muscle for aging athletes. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams for every kilogram of body weight. Male endurance athletes require a daily maximum 1.2-1.4 grams per kilogram of body weight; those engaged in strength training require 1.6-1.7 grams per kilogram of body weight per day to accumulate and maintain muscles. [2015] - Vonda Wright

Carbs help maintain blood glucose during exercise and restore muscle glycogen during rest and recovery from exercise. The recommended daily intake is a minimum of 130 grams, or 45-65% of daily calories for adults, independent of age or activity level. This is the minimum needed for your brain to function. It's recommended that athletes consume 6-10 grams of carbs for every kilogram of body weight per day. The majority should be in the form of less-refined, less-processed foods with a low glycemic (blood sugar) load. If you're on a low-calorie diet (fewer than 2,000 calories per day), it may be difficult to achieve the recommended 6 grams of carbs per kilogram of weight each day. [2015] - Vonda Wright