Art's Notebook: Eight glasses a day?

If you noticed coverage of a study by Dartmouth University researcher Heinz Valtin, MD, you may have heard the claim that the “8 glasses of water a day” requirement is actually a myth. But before you toss your water bottle, take a look at what Art had to say:

“I’ll continue to ask clients: How many times a week do you exercise? How much fruit or other high-fluid food do you eat a day? How much fluid do you take in throughout the week?” Art suggests that using both your body sense and your common sense is still a good practice, since “all your organs, muscles and tissues need water to function properly.”

Art also notes that Valtin based his findings on healthy, sedentary adults in temperate climates. “If you’re working out with me, you’re definitely not sedentary,” Art observes wryly. “If you feel that you’re drinking too much water and you want to scale back, that’s your prerogative. But with the extremely rare exception of water intoxication, drinking plenty of water has long had proven health benefits, and you should not have any apprehension about consuming supplemental water in your daily routine.”

Read more about the study here. Share your questions or comments about hydration, water rules, and health & fitness research below.

360º Wellness: Pain in the seat

Have you noticed that after spending even an hour in today's stingy airline seats, you walk away feeling like human origami? We here at ATT just returned from a trip to Chicago—days later, our knees still bear the imprint of the tray table.

Art has often observed that sedentary activities can cause significant postural and muscle imbalances. He talked us through some ways to strengthen our sitting and help spare our musculoskeletal systems:

In the car. Check the position of your seat. You should be able to comfortably operate pedals without having to twist your foot to the left or right (seat's too close) or stretching to reach (seat's too far back). Your upper body should be centered on the seatback and within easy reach of the car's controls. If you're driving long distance, be sure to plan some rest stops for stretching and movement.

At your desk. Rest your bottom as far back in your chair as it will go, so that your thighs are fully supported. The height of your chair should allow your feet to rest fully on the floor, knees at no less than 90 degrees. If you like, you can use an adjustable foot rest to keep the pressure off the backs of your legs and to allow balanced shifts in leg position while you sit. But get up, stretch and move around at least once an hour.

On a plane. As we found out, unless you've got the funds to buy a business- or first-class seat, you've got very little control over your in-flight legroom. But the travel site TripAdvisor has put together Seat Guru, a comprehensive guide to choosing a good seat on your next plane trip, including details such as which seats are difficult-to-recline or misaligned on specific planes!

Whatever seat you score, as in your car and office, keep your body as centered and supported by the seat as possible. Bring or request cushions to support your head and neck if you feeling like napping; stay hydrated; and if possible, get up to stretch your legs at least every hour or so.

For more information, visit
DrivingErgonomics.com
The office posture guide from the University of Western Ontario
SeatGuru.com

Share your seating nightmares and solutions below.

360º Wellness: Cover your eyes

When the days are long and the temperatures temperate, fitness aficionados like you are more than ready to get outside for some alfresco workouts. But the same bright sunlight that lifts your mood and warms your skin can also have a powerful effect on your eyes. The American Optometric Association notes that UVA and UVB radiation from the sun can have a significant impact on your vision, causing short-term symptoms such as watering and sensitivity, with increased likelihood of cataracts and retinal damage over the long haul. The solution? Shield your eyes outdoors by wearing 100% UV protected lenses (get them in impact-resistant polycarbonate if you're going to be particularly active), or snug on a hat or visor with a brim. And, hey, put on some sunscreen while you're at it.

Read more at the American Optometric Association. Talk up your favorite shades below.

Exercise This: Do you feel your knees when you squat?

Do you feel your knees when you do squats?

You shouldn’t. You should feel the muscles—upper and lower leg—working. If you do feel your knees, you likely have one of the following problems:

• poor arthrokinematics (joint movement)
• muscular imbalance, or
• poor exercise form

Fortunately, the problem is most often ineffective exercise form.

Talking with your health care provider and a certified fitness professional can help with all three issues, but improving your squat exercise form is something you can do at home. Try this technique for eliminating “talking” knees during a squat.

1. Find a sturdy chair and have a seat.
2. Then, stand up.
3. Repeat 1 and 2.

Here’s where good form comes in: The key issue is not to fall down into the seat, but rather to touch your bottom to the seat, keeping the muscles of the glutes and the abs activated. When we’re working out, you’ll hear me say, ‘Tighten your abs and don’t let the glutes relax as you sit down into the chair’. It’ll take some practice, learning a new balance and learning how to control your descent into the chair, but the reduced pressure on the knees will make it well worth the time. —Art

Write about your workout challenges in the comment section, or write Ask Art.

How's Your Workout? Tell your tale and win Art the Trainer gear

We know you're concerned about your health and fitness: That's why you're here at ArttheTrainer.com. Now c'mon, share some specifics with Art and the rest of the ATT community: Why do you work out? If you're not quite up to speed, what's holding you back? What fitness accomplishments are you particularly proud of? What areas are persistent challenges? What's your vision of your fittest lifestyle?

Comment here or send your thoughts to askart [at] artthetrainer.com, and you'll be entered in next month's random drawing for an Art the Trainer t-shirt, perfect for workouts with Art or on your own.

On the move for summer...

As DC enjoys a rare mild spring, changes are ahead for Art. He's reviewing and revamping his services and working through a change in venue, all in service of his commitment to you, his valued clients.

What does this mean for you? Watch for revised session scheduling, policies and locations in the days to come, with plenty of time to take advantage of the seasonable weather—and Art's uniquely effective training approach—before summer hits. Feel free to contact him with questions.

So stay consistent with your home workouts and stay tuned. Thanks for working out with Art the Trainer!

Art is now NASM certified...

Art recently earned a Certified Personal Trainer credential from the highly regarded National Academy of Sports Medicine. According to NASM, the NASM-CPT “requires comprehensive knowledge of human movement science, functional anatomy, physiology and kinesiology, as well as functional assessment and program design.” Art is also certified by the Aerobics and Fitness Association of America.

Congratulations, Art!

Art’s Body and Mind e-newsletter

Body and Mind is a free e-newsletter brought you by Art Tapera, CPT, who has been training people of all fitness levels and interests since 1997. Each issue will bring you Art’s favorite workout tips, practical news and information on wellness, and the answers to your questions about safe, effective approaches to getting fit.

Ready for functional fitness? Sign up now!

Art in Silver Spring Voice

Art contributed his impressions to an article about the fitness scene in downtown Silver Spring. Check it out!