An Enduring Measure of Fitness: The Simple Push-Up

[Source: The New York Times, March 11, 2008]

By TARA PARKER-POPE

As a symbol of health and wellness, nothing surpasses the simple push-up.

Practically everyone remembers the actor Jack Palance performing age-defying push-ups during his Oscar acceptance speech. More recently, Randy Pausch, the Carnegie Mellon professor whose last lecture became an Internet sensation, did push-ups to prove his fitness despite having pancreatic cancer.

“It takes strength to do them, and it takes endurance to do a lot of them,” said Jack LaLanne, 93, the fitness pioneer who astounded television viewers in the 1950s with his fingertip push-ups. “It’s a good indication of what kind of physical condition you’re in.”

The push-up is the ultimate barometer of fitness. It tests the whole body, engaging muscle groups in the arms, chest, abdomen, hips and legs. It requires the body to be taut like a plank with toes and palms on the floor. The act of lifting and lowering one’s entire weight is taxing even for the very fit.

“You are just using your own body and your body’s weight,” said Steven G. Estes, a physical education professor and dean of the college of professional studies at Missouri Western State University. “If you’re going to demonstrate any kind of physical strength and power, that’s the easiest, simplest, fastest way to do it.”

But many people simply can’t do push-ups. Health and fitness experts, including the American College of Sports Medicine, have urged more focus on upper-body fitness. The aerobics movement has emphasized cardiovascular fitness but has also shifted attention from strength training exercises.

Moreover, as the nation gains weight, arms are buckling under the extra load of our own bodies. And as budgets shrink, public schools often do not offer physical education classes — and the calisthenics that were once a childhood staple.

In a 2001 study, researchers at East Carolina University administered push-up tests to about 70 students ages 10 to 13. Almost half the boys and three-quarters of the girls didn’t pass.

Push-ups are important for older people, too. The ability to do them more than once and with proper form is an important indicator of the capacity to withstand the rigors of aging.

Researchers who study the biomechanics of aging, for instance, note that push-ups can provide the strength and muscle memory to reach out and break a fall. When people fall forward, they typically reach out to catch themselves, ending in a move that mimics the push-up. The hands hit the ground, the wrists and arms absorb much of the impact, and the elbows bend slightly to reduce the force.

In studies of falling, researchers have shown that the wrist alone is subjected to an impact force equal to about one body weight, says James Ashton-Miller, director of the biomechanics research laboratory at the University of Michigan.

“What so many people really need to do is develop enough strength so they can break a fall safely without hitting their head on the ground,” Dr. Ashton-Miller said. “If you can’t do a single push-up, it’s going to be difficult to resist that kind of loading on your wrists in a fall.”

And people who can’t do a push-up may not be able to help themselves up if they do fall.

“To get up, you’ve got to have upper-body strength,” said Peter M. McGinnis, professor of kinesiology at State University of New York College at Cortland who consults on pole-vaulting biomechanics for U.S.A. Track and Field, the national governing body for track.

Natural aging causes nerves to die off and muscles to weaken. People lose as much as 30 percent of their strength between 20 and 70. But regular exercise enlarges muscle fibers and can stave off the decline by increasing the strength of the muscle you have left.

Women are at a particular disadvantage because they start off with about 20 percent less muscle than men. Many women bend their knees to lower the amount of weight they must support. And while anybody can do a push-up, the exercise has typically been part of the male fitness culture. “It’s sort of a gender-specific symbol of vitality,” said R. Scott Kretchmar, a professor of exercise and sports science at Penn State. “I don’t see women saying: ‘I’m in good health. Watch me drop down and do some push-ups.’ ”

Based on national averages, a 40-year-old woman should be able to do 16 push-ups and a man the same age should be able to do 27. By the age of 60, those numbers drop to 17 for men and 6 for women. Those numbers are just slightly less than what is required of Army soldiers who are subjected to regular push-up tests.

If the floor-based push-up is too difficult, start by leaning against a countertop at a 45-degree angle and pressing up and down. Eventually move to stairs and then the floor.

Mr. LaLanne, who once set a world record by doing 1,000 push-ups in 23 minutes, still does push-ups as part of his daily workout. Now he balances his feet and each hand on three chairs.

“That way I can go way down, even lower than if I was on the floor,” he said. “That’s really tough.”

Protein: Pros, Cons and Confusion

[Source: East Coast Cycos newsletter, in Tri-Rudy newsletter, March 19, 2008]

Nancy Clark, MS, RD, CSSD
For Active.com

Athletes who want to build muscles and recover well from workouts are often confused by ads for protein supplements. How much and what kinds of protein should athletes consume? And can egg whites and chicken can do the job? The following information can help you optimize your protein intake--and offer peace of mind.

Question: "I want to bulk up. I've started drinking three protein shakes per day between meals. Is this enough or too much?

Answer: To determine how many protein shakes you need, you should first determine how much protein your body actually can use. You need adequate protein to enhance muscle growth; excess protein is not better.

Most exercise scientists agree that one gram of protein per pound of body weight is a very generous protein allowance for athletes building muscle mass. (More likely, 0.5 to 0.75 grams of protein per pound will do the job if you are eating plenty of calories--but let's be generous.) This means a novice 180-pound body builder gets more than enough protein with 180 grams of protein per day. He can easily consume that much with one quart of skim milk, two cans of tuna (i.e., two sandwiches at lunch) and one large (eight-ounce) chicken breast at dinner. Consuming protein shakes on top of this simply adds (expensive) calories. You could more wisely get the calories from carbs to fuel your workouts.

Question: Is the protein in designer shakes more effective than egg whites, tuna, chicken and other standard foods?

Answer: With names like Protein Revolution and N-Large, the commercial protein products can leave you wondering if standard foods are an equal match. Plus, ads that rave "extremely bioavailable," "no cheap protein blends," and "highest quality protein" also leave the impression that tuna or milk don't quite make the grade. Doubtful.

The protein from natural foods works perfectly fine. Any animal protein is "high-quality" and contains all the essential amino acids you need to build muscles. Hence, eating balanced meals and then drinking protein shakes for "high-quality protein" is an outrageous concept--and expensive. For the $32 you spend on a box with 12 packets, you can buy lots of powdered milk--the least expensive protein power around. And you'll get not only high-quality protein, but also a whole package of balanced nutrition--perfectly designed by Nature.

In an overall well-balanced diet, engineered protein offers no advantages over chicken, beef, fish, eggs, milk and other standard protein-rich foods. As long as you are healthy and have a functioning digestive tract (as opposed to patients in the hospital with intestinal disease), you need not worry about your ability to digest or utilize protein. Digestibility and bioavailability are an issue in third-world countries where protein and calorie intakes are inadequate and every amino acid counts.

Question: Should I refuel with a protein shake after my workout?

Answer: No. You should refuel with a carb shake that has a little protein. As an athlete, your body needs a foundation of carbohydrates at each meal to fuel your muscles. While some protein is important to build and repair muscles, consuming too much protein displaces carbs. I counsel too many carb-deficient athletes who hurt their ability to train hard and get the most from their workouts because they choose a protein-based diet lacking in fruit, veggies and grains.

You should target three to five grams of carbohydrate per pound of body weight. If you weigh 150 lbs, that's 150 to 200 grams carb per meal. If you chug a can of Ready-To-Drink Meal Replacement Shake with 40 grams of protein (at cost of about $3.60), you’ll get only 12 grams of carbs. A fruit smoothie (juice, yogurt, banana, berries) or chocolate milk would be better bets that offer more carbs and enough protein. If you prefer the protein shake, be sure to bolster your carb intake with a banana and a whole grain bagel as well.

Natural proteins offer all the amino acids touted by commercial products. Here’s how two amino acids stack up:

Protein source
Serving Size
Isoleucine (grams)
Leucine (grams)

Met-Rx Whey Protein
1 scoop
1.4
2.3 grams

Chocolate milk
16 oz
1.2
1.9

Tuna
6 oz can
2.0
3.5

Cottage cheese
1 cup
1.6
2.9


In general, engineered foods lack fiber, phytochemicals and other health-protective nutrients. No engineered food can match the complex balance of nutrients designed by Nature. Sure you can grab a meal-in-a-can for "emergency food" on hectic days, but trust that real food is best in the long run.

Question: How much protein should I eat right after I exercise?

Answer: A study with Marines during 54 days of basic training reports those who refueled with 100 calories of a recovery drink that contained only 10 grams (40 calories) of protein not only enhanced muscle protein deposition but also contributed to 33 percent fewer total medical visits, 28 percent fewer visits due to bacterial and viral infections, 37 percent fewer visits due to muscle and joint problems, and 83 percent fewer visits due to heat exhaustion. (Flakoll, Med Sci Sports and Exercise, 2004)

Seems amazing that just 100 calories of a recovery drink could make such a strong impact on health, muscle soreness and hydration, but the message is clear: proper fueling at the right times is worth the effort. Don't underestimate the value of refueling soon after you exercise. Cereal with milk, chocolate milk, fruit yogurt, turkey sandwich and spaghetti with meatballs are just a few suggestions that offer a foundation of carbs accompanied with some protein.

Nancy Clark, MS RD CSSD (Board Certified Specialist in Sports Dietetics) counsels casual and competitive athletes in her private practice at Healthworks

SPRING BACK FROM INJURY

Staying positive when injured makes the road to recovery less bumpy
by Christie Aschwanden

PUBLISHED 06/19/2007

Central Park was Anne McDonough's comfort zone, the place she found peace and clarity while logging miles. But when a torn meniscus in her knee forced her into a yearlong hiatus last May, she wouldn't go near the New York City runners' Mecca. McDonough, 38, could deal with the pain of knee surgery, but couldn't bear the sight of others doing what she couldn't. "Not running was really hard for me," she says. "I'd been running since I was 12 and was used to doing several road races a month." Running is more than her favorite pastime: "It's part of who I am."

Some lucky striders will go their entire running lives without a misstep. But many more will face an injury that requires the ultimate sacrifice: no running. No runner welcomes that prescription, but those who grin and bear it generally fare better than those who don't. "Research shows that people battling sports injuries tend to have slower or less satisfactory recoveries when they are distressed or depressed," says Britt Brewer, Ph.D., professor of psychology at Springfield College in Massachusetts.

The exact reasons for that aren't completely understood yet. Brewer says it could simply be that athletes with better outlooks adhere to rehab better. Other studies suggest that depressed moods may generate an immune response that compromises recovery from injury. Regardless of the reason, Brewer says that optimistic athletes tend to spring back from injuries with better results.


Coping Mechanisms

Like McDonough, many runners suffer an identity crisis when running is no longer part of their daily routine. From 2001 to 2005, Kara Goucher spent more time in doctors' offices than on the roads. Patellar tendinitis, compartment syndrome, and a femoral stress fracture threatened the 29-year-old former NCAA champion's pro running career. "I felt frustrated and lost," she says. To complicate matters, Kara's husband, Adam Goucher, 32, also a former NCAA champion, was battling his own string of injuries. Achilles tendinitis, sacroiliac joint issues, and bilateral hernias kept him sidelined for three years. "I wondered, Am I ever going to be me again? It was a feeling of despair," he says.

The couple consulted Stephen Walker, Ph.D., a sports psychologist in Longmont, Colorado. "I had to realize that I'm not just a runner," Kara says. "I am a person who loves to run. That little rephrasing helped me a lot. Running shouldn't be the only thing that defines you."

Walker advises athletes to apply the same discipline to their thought patterns that they do to their training. "You can adopt a defeatist attitude, or you can ask yourself, What can I do to get optimal healing?" It's easy to give in to thoughts that are random, reactive, and restrictive, a mistake Walker calls R3 thinking. "If you go with whatever floats into your mind, you invite trouble because those thoughts are rarely constructive," he says. A better option: P3 thinking--purposeful, productive, and focused on possibilities (see Change Your Mind).


Active Recovery

Get a clear understanding of what your injury is and what rehab entails, and ask about the best-case and worst-case scenarios. Not knowing what to expect can cause anxiety. Studies have shown that a "psychological intervention"--distracting yourself with a positive behavior, such as goal-setting--can accelerate recovery. Aim for realistic targets, which will give you small victories. Find out what cross-training you can safely do to keep your fitness high and your angst low. "I discovered open-water swim races," says McDonough, "and substituted those for my usual road races."

Social support can also provide a buffer against depression. "Spend time with optimistic, encouraging people," Walker says. Whether those are runners or not is up to you. The Gouchers cross-trained together and gave each other moral support. Kara joined her training pals for stretching sessions, but Adam preferred to distance himself from the sport. "If we talked too much about running, I'd get in a foul mood," he says. So he channeled his energy elsewhere. "I spent hours working on the house. It was a great way to take my mind off running."

Filling your time with productive activities also protects you from unhealthy temptations. "Your body's resources need to be dedicated to healing," Brewer says. "If you're eating inappropriately, not sleeping enough, or drinking too much alcohol, you can hurt your recovery."

The Gouchers' injuries also provided perspective. "When you're injured, it feels like you're missing out on the biggest opportunities, but when you step back, you realize there's plenty of time to run and race," says Kara, who now lives and trains in Portland, Oregon; both Gouchers have joined Nike's Oregon Project (an elite athlete development program). "I'm still incredibly intense," says Adam, who's considering making his marathon debut at the Olympic Trials in November. "But I appreciate running so much more now."