Par Peggy Pajot, Msc. en préparation physique, Msc en psychologie cognitive

Entraîneur personnel * M3 * et évaluatrice de la condition physique MClinique. En collaboration avec Evelyne Deblock, Dt.P. M.Sc. Nutritionniste du sport Coordonnatrice MClinique

Test de composition corporelle

De tout temps, l’image corporelle fut et reste un important centre de préoccupation…

Que ce soit dans l’art, le sport, la mode, mais aussi via la culture, et bien évidemment la science, on recherche toujours au fil des époques un corps sain, mais dont le corps mince et bronzé n’a pas toujours renvoyé une image positive et enviable.

Dans le cadre de l’entraînement sportif et/ou dans la recherche d’un mode de vie sain et actif, il est important, voire essentiel, de pouvoir atteindre ou maintenir ce fameux « poids santé », « poids idéal » ou « poids de forme » dont on entend si souvent parler… surtout au retour du temps de Fêtes…

Après une petite promenade sur internet, votre obligée a offert son corps à la science et j’ai pu calculer en suivant diverses méthodes mon « poids idéal »… Actuellement, je pèse 57 kg pour 1m68, et mon âge est de 33 ans. J’ai pris 4 méthodes, il en existe d’autres, celles-ci sont toutefois largement reprises, sur le net et ailleurs. Voici un résumé de mes calculs :

Nous nous retrouvons donc avec des écarts qui, même s’ils ne sont pas trop importants pour la détermination du poids limite, sont d’amplitude de 11.5 kg. Si je souhaitais avec ces méthodes définir mon poids « idéal », cet écart de 11.5 dans la « fenêtre » de poids possibles n’est quand même pas négligeable…

Chaque méthode d’analyse de composition corporelle présente à la fois des avantages et des limites. Comme dans maints autres domaines, en science,  trois critères sont rarement compatibles : rapidité de la mesure – fiabilité – tarif. À la M Clinique, nous nous somme fixé (et pouvons donc vous proposer) une optimisation de ces critères afin de définir votre composition corporelle, au service de votre entraînement, de votre santé. Il fallait que les tests soient les plus fiables possibles, accessibles et relativement rapides et faciles d’utilisation dans le cadre de la planification (entraînement et/ou nutrition) et de l’évolution des résultats (entraînement et/ou nutrition).

La méthode que nous avons choisie est tout d’abord un choix d’un éventail de variables plus larges qui regroupent tous les facteurs listés dans les tests-types présentés ici auparavant, à savoir :

• Age
• Sexe
• Poids
• Taille
• Morphologie (circonférence bras, cuisse, taille, abdomen, hanches)
• Ossature  (diamètre osseux coude et genou)
• Masse grasse (plis adipeux quadriceps et triceps)

Ces mesures sont couplées à une mesure d’impédancemétrie. Rapidement, qu’est ce que l’impédancemétrie ? C’est une méthode qui combine des électrodes mesurant la résistance au passage d’un courant (impédance) électrique faible, sans danger et imperceptible. En effet, comme la masse grasse contient très peu d’eau, elle offre une résistance plus importante au passage du courant que les autres composantes du poids. Cette valeur de résistance, ainsi que la réactance, est intégrée en plus des autres variables dans un calcul qui va nous permettre une quantification (en livres et/ou kilos) de votre masse musculaire, de votre masse grasse, ainsi que les cibles, minimales et maximales, pour chacune de ces variables.

D’autres variables (état d’hydratation, cycle menstruel, prise de diurétique…), qui peuvent avoir des influences sur les résultats, sont également prises en considération et, dans un souci d’efficacité et d’optimisation de la mesure (ou des mesures dans le cadre d’un suivi), certaines consignes pré-tests sont à respecter.

De multiples facteurs de nos vies vont influencer notre poids et notre composition corporelle. La notion de poids idéal, de poids santé, de poids de forme sont des notions essentielles mais à ne pas confondre les unes avec les autres, tant au niveau de la santé que de l’image, celle que l’on a de soi, celle que l’on voudrait renvoyer, celle que l’on pense projeter… Le poids idéal est souvent rattaché dans nos esprits à une notion d’excès de poids, et reste en soi une notion subjective. Quand on parle du poids et de sa gestion, rares sont les personnes qui sont satisfaites du leur… trop de masse grasse, pas assez de masse musculaire…. Ou vice versa… Alors, qu’attendez-vous pour venir évaluer votre composition corporelle par des professionnels et de déterminer ensembles comment vous pourriez atteindre un poids santé ?

Peggy Pajot, Msc. en préparation physique, Msc en psychologie cognitive

Entraîneur personnel * M3 * et évaluatrice de la condition physique MClinique

En collaboration avec

Evelyne Deblock, Dt.P. M.Sc. Nutritionniste du sport

Coordonnatrice MClinique

Why is music coming from the dome? Is there a party out there? Tennis and music haven’t mixed much in the past, but they do now.

Cardio Tennis is off to a big start at Midtown. I took a class and quickly realized that yes, this was indeed serious exercise.

This new, fun, group activity is set to music guaranteed to get your heart pumping, and is comprised of high-energy drills to give players of all abilities a great workout. The purpose of Cardio Tennis is to train in your zone, burn calories, and improve your tennis game. Created in 1995, there are 2,000 Cardio Tennis-Authorized Providers throughout America. Players can even enjoy Cardio Tennis in 30 different countries.

Running, jumping, hitting, and other heart-pumping activities help to create a workout that’s more fun than a traditional treadmill run or weight-lifting session.

Here’s how a session works:

• Warm Up – The tennis warm-up consists of dynamic movements, tossing and catching skills, and light hitting.
• Cardio Workout – This is about 30% drills (working on strokes) and 70% games. Cardio Tennis is not about making you a great player. It’s about a great calorie-busting workout.
• Cool Down – The cool down portion of the session lowers the heart rate while incorporating tennis-specific activities and games, which also help cool down muscles.

My Cardio Tennis experience has been amazing. No matter your level, you can work on your game and still feel like you’ve had a significant amount of exercise.  Of the 90 minutes I was on court, I ran, jumped, skipped, and hit for about 80 minutes. The best part was that I completely forgot I was working out. Cardio Tennis was so much fun, I was able to ignore that my legs were starting to feel like Jell-O.

Check out our Cardio Tennis schedule and find a session that works for you. Trust me, you won’t regret it.

Have you tried Cardio Tennis? What did you think?

Have you found it difficult to balance a healthy diet with increased exercise or training?

Midtown Chicago’s Registered Dietitian, Jenny Maloney, is back to tell you how.

Spring is training season for many members. If you have a marathon, triathlon, 5K, or other athletic competition on the calendar, you’re likely exercising more and getting hungrier as well.

There is a fine line between fueling for your exercise or sport and overeating, which can result in weight gain despite an increased caloric burn.

The tendency after a hard workout is to eat twice as much as you normally would, and this can get you into trouble, so ensure that you are eating an overall healthy and balanced diet.  Are you consuming enough fruits and vegetables? Are you choosing whole grain versions of foods and lean protein?

Once you are eating a variety of healthy foods, then you can start to think about fueling for exercise.  Instead of eating two desserts after a hard workout, add an extra serving of fruit, vegetables, or protein, or add an extra healthy snack. For example, if your dinner is a chicken stir fry, add another ½ cup of brown rice and an extra ounce of chicken. If you are still hungry after dinner, you can always have a snack.

Make sure to eat before and after exercise so you are not starving when you are done. During the off-season or taper periods, cut down your portions but continue to eat healthfully. When you are in training or exercising more, you can eat more but make sure the food is still healthy.

What race(s) are you training for this spring?

From Pilates and Ballet Fit to Step Aerobics and Zumba, Midtown Personal Trainer Vanessa Huaman does it all.

She has 20+ years of dance and fitness industry experience, and we decided to pick her brain to see what we could learn.

Question: How does your experience across several different fitness disciplines help you as a trainer?

Vanessa: While there is some overlap between different fitness disciplines, I enjoy being able to pull from all of them to develop well rounded programs for my clients.  Variety is important, not only to keep  muscles from getting too used to a particular exercise, but also to add fun to workouts.

Question: One of your specialties is Pilates Reformer training.  What are its benefits?

Vanessa: Reformer training is great because it compliments any level or type of fitness program. The equipment is designed to help your body achieve neutral alignment and build a strong, stable core. I have seen incredible strength gains in athletes wanting to take their sport to the next level, as well as beginner-level clients that struggle with proper posture and low back pain.

Question: The Reformer looks a little intimidating.  Would it be better to start with a MAT Pilates class?

Vanessa: People often comment that the Reformer looks more like a torture device than exercise equipment!  However, the Reformer is actually an easier method because it guides your body into the proper position for each exercise.  Reformer also incorporates principles of progressive resistance, similar to changing gears on a bike, so participants of any level can adjust the intensity to meet their needs.

Question: How can you expect to feel after a Reformer session?

Vanessa: Unlike MAT Pilates, which focuses mainly on core muscles, Reformer helps to build overall strength through the arms, legs, and core, through strengthening and stretching weak and tight muscles. The best thing about it is that it is challenging, yet gentle on the body.  Most people who have never tried it before say that it helped them “discover” muscles they haven’t used in a long time.

Question: How does Pilates fit into an overall fitness program?

Vanessa: If you are new to exercise or strength training, starting with one-to-three days of Reformer training per week can help expose and correct muscle imbalances before you move into more intense forms of exercise.  Pilates should not replace cardiorespiratory, strength, or flexibility training, but it can help improve all of those components. No matter what you do, start slowly and address weak areas one by one to ensure that you are training in the safest and most effective way possible.

Question: What do you like most about training?

Vanessa: I enjoy helping people no matter how big or small their fitness goals are, and it doesn’t have to be a physical change like fitting into a size 4.  One client told me that she couldn’t walk up the stairs without knee pain, and that she couldn’t bend over to tie her shoes. After several weeks of hard work, she accomplished both of those goals. Her excitement from having overcome those hurdles was some of the most meaningful feedback I’ve ever received.

Question: Any last words of advice?

Vanessa: Just remember to start slowly, add variety to your routine, and continue to learn about and challenge yourself.

Thank you Vanessa! If you have a question you would like one of the trainers in the Fitness Department to answer, you can post your question as a comment to this post, or e-mail it to me at kristen.schumacher@midtown.com. If you email the question, I will ask it anonymously on your behalf, and post the question and answer (but not your name) on the next “Ask the Trainer” post. You do not need to be a member to ask a question. Let’s hear it!

Par Evelyne Deblock, M.Sc. Dt.P.

Nutritionniste du sport – Coordonnatrice MClinique

Crédit photo : Monique Richard

Monique a débuté sa montée vers les plus hauts sommets et tous les efforts qu’elle a donné lors des dernières semaines vont l’aider à affronter cette épreuve. La quantité et la qualité des aliments qu’elle sera en mesure de consommer tiendra une place déterminante dans la réussite de son défi. Une dernière rencontre en nutrition a permis de planifier son alimentation jusqu’au camp de base, soit à environ 5300 mètres d’altitude.

Plus l’altitude sera importante, plus elle sera exposée au froid et l’activité physique sera de plus en plus exigeante. Toutefois, l’activité physique sera un moyen efficace pour augmenter la température corporelle en produisant de la chaleur supplémentaire. Les muscles utilisent alors davantage de glucides pour fonctionner, contribuant à l’augmentation de ses besoins en glucides.

Le gras aussi permet de lutter contre le refroidissement et constitue une source d’énergie pour un effort physique de faible intensité pendant plusieurs heures. La digestion des lipides s’accélère durant un exercice effectué par temps froid et ces derniers permettent de produire beaucoup de chaleur. Considérant que le poids de son équipement deviendra une contrainte, les aliments choisis devront fournir un maximum d’énergie avec un faible poids et les lipides constituent un choix judicieux (9 kcal/g).

La chaleur produite par la digestion des protéines est beaucoup plus importante que la digestion des glucides ou des gras, ce qui peut faire une différence dans la tolérance au froid durant les heures suivant l’ingestion d’un apport en protéines. De plus, un apport suffisant en protéines va lui permettre de maintenir sa masse musculaire et sa tolérance à l’effort.

Crédit photo : Monique Richard

L’adaptation du corps en haute altitude

Au-delà de 3500m, le corps aura besoin d’une période d’adaptation. On subit alors des nausées, un manque d’appétit, des maux de tête, des troubles de sommeil et on risque de perdre environ 1kg par semaine. La digestion se fait plus difficile et on observe généralement plus de flatulence, de gonflements et de douleurs abdominales. Le transit intestinal étant au ralenti, des enzymes digestives consommées après le repas pourront aider à mieux digérer. En haute altitude, l’oxygène se fait plus rare alors le corps utilise davantage de glucides car ils sont plus faciles à digérer et à métaboliser que les autres nutriments. En effet, contrairement aux glucides, les lipides consomment de l’oxygène pour se transformer en énergie. Par contre, la densité énergétique des glucides (4 kcal/g) étant plus faible que celle des lipides (9 kcal/g), Monique devra manger davantage pour ne pas perdre de poids.

Crédit photo : Monique Richard

Ses besoins en calories vont être d’environ 3000 kcal par jour avec une proportion de 60% de glucides, de 15% de protéines et de 25% de lipides. Elle devra privilégier les glucides complexes, comme le gruau, le pain, les pâtes, le riz et les céréales. Des noix, du chocolat et de l’huile seront ses principales sources de gras. Ses sources de protéines seront variables entre de la viande, de la volaille, des œufs et des noix. Monique est partie avec un supplément de récupération qui lui fournira des glucides, tous les acides aminés nécessaires dont des BCAA et de la glutamine, les vitamines et minéraux dont la vitamine A, C, D, E, complexe B, calcium, magnésium, zinc et potassium. La vitamine C est importante pour compenser les pertes dans les aliments précuits ou déshydratés, en plus d’être nécessaire pour combler les besoins engendrés par le stress et l’activité physique intense. Les vitamines du complexe B sont indispensables au métabolisme des glucides à l’effort et les vitamines A, D et E seront fort probablement déficientes de son alimentation. Un supplément d’omega-3 va l’aider à réduire l’inflammation engendrée par l’exercice répétée et un supplément d’enzymes digestives consommé après le repas va l’aider à contrer les effets de l’altitude sur la digestion.

Par Evelyne Deblock, M.Sc. Dt.P.

Nutritionniste du sport – Coordonnatrice MClinique

Midtown – Le Sporting Club – Sanctuaire

6105 Avenue du Boisé, Montréal, Qc, H3S 2V9

(514) 737-0000 poste 132

Member blogger Kathleen Bush takes over the My Town blog to talk about the many benefits of Camp Midtown as a way to keep your kids healthy, away from their beloved screens, and having a blast this summer.

Warmer weather has finally arrived and with it come the inevitable thoughts of summer. If you’re like many parents, you’ve already begun to plan ways to keep your kids active, happy, and engaged through the upcoming summer months. Luckily, you need look no further than Camp Midtown to ensure quality summer days for children aged 6 to 13.

The summers we remember from our youth are different than the summers our children experience. Kids today reportedly spend an average of 4-to-6 hours a day in front of screens: televisions, computers, and cell phones. The number of hours of screen time sadly often rises, not declines, during the unscheduled days of summer.

In order to continue the active games, social interactions, and learning experiences they crave in the summer months, kids need to be around groups of their peers daily.

That is why Camp Midtown fills such an important need for both parents and campers. While they are enjoying their best days of the year, parents can rest assured that their kids are making friends, mastering new skills, and getting exercise without us having to coax, nag, and entertain them. Rather than meeting an hour a week for a sports class, campers spend each day, all week, with a group of their peers fully engaged in an athletic activity.

Still not convinced?

Here are a few more reasons you should make Camp Midtown a top choice for guaranteed summer fun for your kids:

Theme Weeks

At our club, we think of tennis as an indoor game, but in reality, most tennis matches are played outside. The question of how to transition to outdoor tennis comes up every year. I talked to Eric Nelson, Adult Tennis Coordinator, about how to adjust to wind, sun, and other distractions of outdoor tennis.

Spring has arrived and the great outdoors is waiting to welcome you with blue skies, swirling winds, and honking horns. How are you supposed to adjust to all of those obstacles?

I’m not going to lie to you; it’s going to be ugly the first few times you step outdoors.  The sky will swallow every high ball.  The winds will make the ball dance like Baryshnikov.  Just remember that your opponent is playing in exactly the same conditions, so don’t panic. Patience and practice will help you overcome your fears and hesitations.

Here are a few tips to handle the elements while playing outdoor tennis:

• When the sky is clear and there’s not a cloud in sight, your overheads and serve tosses will seem to hang up there forever.  Be patient and let the overhead bounce if needed to gain the depth perspective.  Make sure to practice your serve more than usual just to get your serve toss timing correct.  Use these techniques especially if you are also looking into the sun.
• When the wind kicks up and blows as it can in Kansas, proper foot work is key.  Be on your toes and prepared to make adjustments for every ball.  Remember that when you are with the wind, the ball will land shorter in your court and carry farther off your strings.  I recommend coming in and attacking more in this situation. When you are facing a stiff headwind, be ready to move back for deeper balls and play some defense. Don’t be afraid of hitting more aggressively here; the wind will be your friend.
• Remember that your opponent is probably having the same issues you are.  Think about what you don’t want him or her to do to you, and then do it to your opponent first. If your opponent is facing the sun, lob more.  When the wind is blowing, a slower-hit ball will be affected more and move in some strange, unexpected ways. Watch for signs that your opponent is confused or hesitating and use those situations against him or her.
• Lastly,the walls of an indoor court serve as a visual boundary that you don’t have outside. When you are outside, the court may look a bit smaller due to the perspective view through the fences. We  know this isn’t the case and that the court is exactly the same size in both places.  Don’t let your eyes fool you into changing your swing and spin.  Trust your shots and swing away.

Be patient and aware at all times of any changes in the elements. If you make better adjustments than your opponent, you have a great chance of taking the “W” in the end.

As the obesity epidemic grows in scope, so too does the “blame game.” Lack of exercise, over-consumption of food, sedentary work environments, lifestyle choices, biological predispositions, genes…the list of possible culprits for America’s fatness goes on.

Fast food is a common target. Earlier this month, an advocacy group launched a campaign petitioning 26 hospitals across the country to remove a major fast food restaurant from their cafeterias with the aim of sending a “better message” to consumers.

Some of the reasoning behind the group’s initiative comes from a 2006 study published in the journal Pediatrics that concluded that allowing fast food centers to operate in hospitals not only affects guests’ consumption of fast food on the day of their visit, but also unintentionally boosts the perception of the “healthfulness” of fast food in general. Here’s more research that supports the initiative:

• The prevalence of obesity-related diseases has risen sharply over the past thirty years, and the number of fast food restaurants in America has more than doubled over the same period (The National Bureau of Economic Research).
• Studies have shown that “consumption of fast food among children in the US seems to have an adverse effect on dietary quality in ways that plausibly could increase risk for obesity.”
• Studies have shown that increased proximity to fast food restaurants is linked to an increase in obesity.

Courtesy of wagnerfpa.wordpress.com.

So being near to fast food increases the likelihood of obesity, but will removing fast food from hospitals (and other institutions and neighborhoods) help solve the problem?

Consider this:

• The New York Times recently reported that studies have shown that “there is no relationship between the type of food being sold in a neighborhood and obesity among its children and adolescents.”
• Restrictive “diets” and the “diet mentality” in general do not lead to long-term effective weight-loss. What does work, according to a recent study by the American Journal of Preventative Medicine, is eating less fat, exercising more, using prescription weight loss medications, or participating in commercial weight loss programs.
• Calling for removal of fast food from hospitals sends the message that fast food restaurants are “bad” and can be blamed for obesity, lessening personal responsibility for our own health.

Blaming fast food restaurants for obesity can place us on a slippery slope.  Should we remove buses from our streets to force people to choose the less convenient, but “healthier” walking or biking options?  After all, sitting for long periods of time is correlated with obesity, and most adults do not get the recommended level of exercise.

Similarly, while we should limit consumption of fast food, we can’t eliminate it from the American diet as long as there is a demand for convenient, inexpensive, and (arguably) tasty food.  We need to improve health through education and develop incentives that encourage healthy lifestyle decisions, proper nutrition, and exercise.

Perhaps a partnership between hospitals and Weight Watchers (or other proven commercial weight loss programs), or the establishment of walking groups or active events within hospital walls, could promote lasting change.

We won’t make any progress in the fight against obesity by playing the blame game at the expense of taking responsibility for our health into our own hands.

Courtesy of www.topnews.in.

What do you think? Will restricting fast food lead to a decrease in obesity? How can we as individuals, families, and institutions promote a healthier America?

As a front desk associate and avid tennis player I knew the basics of Tennis in No Time, our 3-week program that teachers beginners how to play tennis. Over 100,000 people have participated throughout all of our clubs since the program began in 1970, which explains why so many of the Midtown tennis players I meet have come through the program.

Just last month all associates were invited on court to experience a TNT class. It was fun to share our love of tennis with the all associates. It was also great to hear the comments about how tired they were and what a good workout they were getting!

Gone are the days of using a single tennis ball to teach students the game. TNT uses five kinds of balls – foam, red felt, orange transition, green dot and yellow balls, and all of them are regulation. The court is also shortened in the beginning before transitioning back to a full court.

The best part about TNT is that not only do you learn to play tennis, but you also meet lots of new friends. Apart from the 6 sessions there is an orientation, a Cardio Tennis Party,  a mixer on the first and third Fridays of the program, and supervised hitting practice, all within three weeks. The majority of people who take TNT continue on to play in leagues and team tennis within a year. Many people who take TNT together are still playing together 1-to-2 years later. One of our associates, Susan, started in TNT and developed a friendship there which has led to a 9-year fixed partnership.

Our pros will teach you all the basics, including the serve, forehand, backhand and net play for singles and doubles. They are energetic and full of enthusiasm ensuring a fun time for all. If you’re not a member and take TNT, you will have access to all the club facilities, and most importantly the free practice lanes.

Check out the TNT page on our website or stop by the front desk for more information on class times and the registration form.

If you want to learn to play tennis, meet new friends and have a great time TNT is for you! Classes start May 5.

Tennis in No Time (TNT) is soon making its annual arrival at the club and if you’re a new member, you might wonder what all the buzz is about.  How can you learn tennis in “no time?”  It seems like such a complicated game, it should take you months to learn, right? Nope.  You’ll be playing tennis (real tennis) in just three weeks.

TNT is a patented program Midtown has developed to turn beginners into players in just three weeks or six lessons.  No other tennis club in the area has a program quite like it. Beginner student are taught together using graduated progressions designed to promote success.

You meet twice a week for an hour and a half, and the last half hour is spent off the court going over what you learned on the court.  That way, you get ample time to ask questions and go over your moves without feeling like you are interrupting the lesson and everyone’s tennis groove.  We also provide you with snacks and beverages to refuel you after your lesson.  Tennis and snacks? It doesn’t get much cooler than that.

Even working at Midtown, a huge tennis club, I was always scared to even walk onto the tennis courts.  It’s sort of like golf, which I do play.  There are certain rules and courtesies you need to know (such as you never walk behind someone that is getting ready to swing.)  So a few years back, I decided to seize the opportunity to learn the game and feel more comfortable talking about it.

As an associate, I can hop into the class as long as it’s not full (because of course, our members do come first!).  I ended up jumping into different classes each week so I had the pleasure of working with Kathy, Bill, Jackie, and Charlie (who sadly doesn’t work at Midtown anymore).  It was such an amazing experience and there was so much to learn.  Boy, was it fun!  And hard.  Yep, definitely more challenging than I had ever thought.

Now that I’m a “tennis player” (I’m not currently practicing right now, but I am still a player), I feel more comfortable talking about tennis and the benefits of the game.  It’s a life-long sport.  We can only play soccer or baseball or football for so long but we can play tennis way into our golden years.

So if you’re looking for something new to add to your workout regimen, an active game to play with family and friends, or an avenue to meet new people, Tennis in No Time is the program.  And at only $65 for members, $115 for non-members, it’s a truly affordable way to bring something new and exciting into your life. Here’s an added bonus: if you’re a member and you refer a non-member friend, you’ll receive a $50 gift card to use towards group programming.

So get going.  Classes start May 5, and you can find registration information, including class schedules, here.  What are you waiting for?