Sun protection while exercising outside

If you throw on a face lotion with SPF 15 just minutes before your afternoon run, and pat yourself on the back for being good about your sun protection, we’re here to tell you that’s not enough. Exercising outside makes us feel great, both mentally and physically. However, extended periods outdoors makes you more susceptible to the sun’s damaging UV rays, which can lead to skin cancers and premature aging. If golf, tennis, running, swimming or any other sport makes your workout outdoors, it’s important to make sun protection a daily habit. Keep in mind that it’s not just sunny days that can get you in trouble. On cloudy days, up to 80 percent of UV rays can penetrate and those are the days you can really get burned when you’re not thinking about the sun. Follow these tips to stay safe while working out outside.

  • Stay hydrated. The sun and especially sunburns can be dehydrating, causing blood vessels to dilate and telling your body to send more blood to your skin, so you’re also more likely to lose fluid. Make sure you are taking the time to hydrate throughout your workout.
  • Don’t forget the hat. For hot summer days, choose a lightweight hat or visor that offers lots of shade without getting in your way. Choose materials that are sweat-wicking to keep you comfortable and protected.
  • Whether you’re out on a long run or bike ride, sunscreen that stays put while you sweat is important. Make sure you apply your sunscreen about 20 minutes before you walk out the door in order to ensure it has time to penetrate. Apply roughly a shot-glass sized amount of sport-formulated or waterproof sunscreen- they adhere to the skin better and are less likely to sweat off. Sunscreen should be reapplied every 2-3 hours if you are going to be outside for an extended period of time.
  • Protect yourself with protective clothing. On larger areas of your body, sun protective clothing is even better than sunscreen since you don’t have to worry about reapplying. Look for clothing that has a UPF (UV protection factor) number. These fabrics are rated to protect your skin better than a plain cotton t-shirt. Note: Tighter weaves and darker colors protect your skin better.
  • Don’t forget about your eyes. Your regular pair of sunglasses may block UV rays just fine, but if your workout is on the longer side you may want to invest in a pair of sport-specific sunglasses. These have details that you’ll appreciate as you sweat through a hot-weather workout: non-slip nose pads, durable construction, and comfortable frames. Don’t forget to look for lenses that block 100 percent of UVA and UVB rays.

Writer: Erin Jensen, PA-C & Claremont Club Member

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How to protect your kids from the sun

Sunburns experienced as a child can seriously increase one’s risk of skin cancer later in life. Did you know that one blistering sunburn can double the risk of getting melanoma as an adult? Kids don’t have to be at the beach or pool to be overexposed to the sun. Protection from the sun’s dangerous ultraviolet (UV) rays are crucial whenever they’re outside, even if you think the sun’s rays aren’t as strong. Follow these steps to ensure your kids are sun safe.

  • Limit outdoor play between 10am-4pm. Try to avoid direct sunlight when UV rays are the strongest, even on a cloudy or cool day, UV rays remain strong. If you do need to be outside during this time, try to seek shade, but remember shade is not 100% protective as UV rays can reflect off of surfaces. If your child is playing outside during these times, ensure that they are wearing protective clothing.
  • Use sunscreen and reapply. Any sunscreen is better than no sunscreen, but there are sunscreens that are better than others. Shop for physical sunscreens with ingredients like zinc oxide or titanium dioxide. These type of sunscreens reflect UV rays where other chemical sunscreens absorb UV rays. When buying sunscreen, choose one with an SPF above a 30, but don’t be fooled by high SPF numbers like 100. They work about the same as a 30 SPF and give a false sense of extra protection. Sunscreen must be reapplied every 2-3 hours for maximum protection.
  • Look for clothes with a UV rating. Protecting your skin with clothes is better than any sunscreen. It is also much more convenient as a parent; you don’t have to worry about reapplying sunscreen every 2 hours. Look for clothes that have UV ratings, on the tag you will find an SPF number just like sunscreens have. These fabrics have a tighter weave giving better sun protection.
  • Wear a hat. Just like UV protective clothes, hats are a great way to keep UV rays off your little one’s face, ears, neck, and scalp. Choose a wide-brimmed hat for the best protection. Don’t forget that UV rays can reflect off surfaces so it’s best that you apply sunscreen to their face too.
  • Wear sunglasses. Protect your child’s eyes from UV rays, which can lead to cataracts later in life. Look for sunglasses that block both UVA and UVB rays. Don’t forget about kid’s eyes when driving in the car. Keep an extra pair in the car for convenience.

Summertime means kids should be active and outside enjoying themselves. We don’t expect them to be a hermit and be stuck inside all day. Follow all of these tips to keep your kids happy and healthy this summer.

Writer: Erin Jensen, PA-C | Claremont Club Member

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The most asked question: cardio or weight training?

Ugh! What is the answer? Did the egg or the chicken come first? Read no further if you want the answer to that question. I WILL NOT be addressing that question today. However, I am addressing a question I get asked constantly: “What should I do first, cardio or weight training?” For almost 20 years as a Personal Trainer here at The Claremont Club, this has got to be the most asked question I get. People have either heard or intuition tells them there is some problem of interference between these two forms of exercise.

Let’s look at some of what we know and don’t know (or think we do) and see if we can deduce the answer – if it isn’t answered specifically.

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Recent research on muscle hypertrophy and endurance capacity at the cellular level indicates there are two primary signaling enzymes, one for each. However, they tend to attenuate (hinder) each other. The relationship between the two is highly complex. Contractile activity, mechanical loading, cellular energy status and cellular oxygen tension affect the function and interaction of these two enzymes in both low (hypertrophy) and high (endurance) oxidative capacity muscle fibers. The negative interaction of the endurance regulating enzyme on the hypertrophy pathway seems to be temporary (i.e. several hours) and the reverse interference (i.e. hypertrophy enzyme on endurance capacity) seems less powerful3, 7, 1, 2. In 2011 an article was published in the Journal of Applied Physiology that supports the former proposition. In this article, the researchers report that resistance exercise performed after endurance exercise actually helps the creation of mitochondria (the “motor” in the muscle).7

Somewhat contrary to those findings, in the American College of Sports Medicine (ACSM) publication Medicine and Science in Sports and Exercise, researchers looked specifically at loading order effect of cardiovascular and resistance training on physical fitness, body composition, and blood lipid levels. This 2014 research article found that in 42 men, average age of 30, that 24 weeks of 2 – 3 times per week combined training significantly improved fitness and lean mass (but not significantly different from each other) but had no change in body fat or blood lipid levels, regardless if they trained with resistance or cardiovascular modes first.5 However, there were no groups that just performed cardiovascular training and strength training, therefore nothing can be said about the hindrance on the maximal gains possible of each component.

In the January 2017 issue of the Journal of Strength and Conditioning Research, researchers were looking at how different distribution of intensity, but equated external load, affected strength and cardiovascular outcomes of 35 college students resulting from two different concurrent, same day training programs, performed 3 days/week (120 minutes of cardiovascular followed by strength training, on Mondays and Fridays, and another 60 minutes of cardiovascular training on Wednesdays) for eight weeks. The traditional training group performed their cardiovascular and resistance training at a moderate intensity and volume each training day throughout the study, while the periodized group performed high intensity, low volume resistance followed by moderate intensity cardiovascular training on Monday, and then high volume, low intensity resistance on Friday followed by moderate intensity cardiovascular training throughout the study then instead of moderate intensity, steady state cardiovascular training on Wednesday, as the traditional training group performed, the periodized group performed high intensity interval training. The researchers found no strength or cardiovascular development interference in either of the experimental groups (periodized training or traditional training). However, only the periodized group was able to maintain lower limb explosiveness.4 These findings support the cellular level research but since a group performing resistance training first was not included the results don’t prove cardio first is better.

In 1994, researchers divided a group of 43 college age males into four groups for an eight-week study: strength only (3 days/week, 2 heavy days, 1 day moderate @ 70% 1RM); endurance only (4 days/week, 20 – 60 minutes/ea.); strength plus endurance (they performed BOTH the strength group’s workouts AND the endurance group’s workouts over 5 days/week); and a no exercise control group. No strength gains were found in the control or cardio only groups, whereas both the strength only and strength and endurance group did significantly improve strength. Sprint, speed, and vertical jump only improved in the strength-only group. The strength and endurance group had similar gains as the endurance only group in endurance tests. 6  One large confounding factor in this study is the strength and endurance group had a much larger weekly training load than any of the other groups (i.e. 5 days vs. 4 days for endurance only and 3 days for strength only groups). Also, confounding the results for our purposes is the fact they did cardio first one of the two combined days and weight training first the other. It’s also worth noting that endurance-only training resulted in no strength gains.

Researchers reported in the November 2016 issue of Journal of Strength and Conditioning Research that 28 recreationally active women were not impaired in their 1-RM back squat, maximal isometric force, rate of force development, average peak anaerobic power, and treadmill velocity resulting in maximal oxygen consumption after eleven weeks of 3 day/week resistance training followed by sprint interval training compared to resistance training only. As would be expected, the concurrent training group also improved VO2max more than the resistance training group.11 One confounding aspect of this study (besides no cardio first group) is that the sprint interval training was performed four hours after the resistance training, not immediately after, like most (but not all) questioners here at TCC have asked.

In 2014, Danish researchers reported that after an 8-week program of moderate to high intensity aerobic and anaerobic run training followed by heavy resistance training (80 – 90% 1RM) for moderately trained male runners significantly improved in short- and long-term running performance, running economy, and muscle strength. These improvements were also greater than aerobic style run training alone.8   Again, this study does not include a resistance training first group.

These results are similar to a 2013 twelve week study of well-conditioned runners by Spanish researchers who found that performance outcomes were better with concurrent heavy strength training and run training than concurrent light resistance training and run training or run training only. In this study, the strength training was performed prior to the run training. The researchers also found that both strength training groups had significantly greater strength, peak running velocity, and running economy than the run training group, with no hindrance to VO2 kinetics.12

A 2004, 13-week study of 45 untrained males, by researchers in Texas found that there was no hindrance in strength development by concurrent training compared to resistance training alone but maximal aerobic capacity could be hindered compared to aerobic training alone. The aerobic and resistance training in this study was performed on different days, unlike the other studies presented.13

So what’s the answer to our question? It appears that the research is equivocal. Some research shows cardiovascular exercise interference in strength gains, some do not. The molecular research indicates that there should be interference with the maximal potential of each component, strength or cardiovascular. The one study that did look at the effects of ordering showed no difference in results whether cardio or strength exercise was performed first. Most research show that strength gains and cardiovascular gains are possible simultaneously, but it unclear how much, if any, real interference there is, so it is unclear how much one interferes with the other. Most concurrent research is performed with cardiovascular training performed first. Most of the research was performed on males under the age of 40, which males generalizing the results to females and other age groups potentially unreliable.

However, I believe the bottom line is: if you are a competitive weightlifter, then limit your cardio exercise and use it as a warm up. If you aren’t, stop worrying about what order you do your exercise, and (excuse Nike’s overused slogan) just do it! Elite field sports athletes, weightlifters, etc. may need to worry about hindering their potential maximal strength. It could be the difference between winning and losing. For most people (everyone?) overall health and wellness is most important, especially as you age. You need solid strength and a strong cardiovascular system to live a healthy, normal life. There is no question that both resistance and cardiovascular exercise need to be done, including high intensity.

So don’t worry about exercise order, at least as far as results are concerned. If you prefer, or your schedule or place of exercise dictates that one form is performed before the other, then do it that way. There is good evidence that shows you can improve strength, power, aerobic and anaerobic capacities simultaneously. All the components of fitness will improve your quality of life. There may be some interference for the very elite level athlete but nothing the average person should be concerned with. In fact, elite endurance cyclists, speed skaters, swimmers, runners, hockey players, soccer players commonly take part in an “off season” resistance training program. Find a way to conveniently, safely, gain, or maintain, strength and cardiovascular capacity, and your body will love you for it…and don’t worry about “interference” effects AT ALL.

Writer: Bart Hitt, Personal Trainer

  1. The muscle fiber type–fiber size paradox: hypertrophy or oxidative metabolism? Eur J Appl Physiol (2010) 110:665–694
  2. Training for Endurance and Strength: Lessons from Cell Signaling. Med. Sci. Sports Exerc., Vol. 38, No. 11, pp. 1939–1944, 2006.
  3. Concurrent Strength and Endurance Training: Molecules to Man. Med. Sci. Sports Exerc., Vol. 38, No. 11, pp. 1965–1970, 2006.
  4. Does concurrent training intensity distribution matter? J Strength Cond Res 31(1): 181–195, 2017
  5. Fitness and Lean Mass Increases during Combined Training Independent of Loading Order. Med. Sci. Sports Exerc., Vol. 46, No. 9, pp. 1758–1768, 2014
  6. The Interference Effects of Training for Strength and Endurance Simultaneously. J Strength Cond Res 8(1):12 – 19, 1994
  7. Resistance exercise enhances the molecular signaling of mitochondrial biogenesis induced by endurance exercise in human skeletal muscle. J Appl Physiol 111: 1335–1344, 2011
  8. Concurrent speed endurance and resistance training improves performance, running economy, and muscle NHE1 in moderately trained runners. J Appl Physiol 117: 1097–1109, 2014
  9. Effects of Resistance, Endurance, and Concurrent Exercise on Training Outcomes in Men. Med. Sci. Sports Exerc., Vol. 36, No. 12, pp. 2119–2127, 2004.
  10. Evaluation of performance improvements after either resistance training or sprint interval–based concurrent training. J Strength Cond Res 30(11): 3057–3065, 2016
  11. Concurrent training in elite male runners: The influence of strength versus muscular endurance training on performance outcomes. J Strength Cond Res 27(9): 2433–2443, 2013
  12. Effects of Resistance, Endurance, and Concurrent Exercise on Training Outcomes in Men. Med. Sci. Sports Exerc., Vol. 36, No. 12, pp. 2119–2127, 2004.

The Gluten-free Diet: Don’t believe the hype!

Gluten, also known as the component in carbohydrates, causes weight gain, right? Everywhere we go today, companies are advertising their new, latest and greatest gluten-free products. Restaurants, grocery stores, bakeries, and many other businesses are all jumping on this bandwagon that will supposedly make you lose pounds quickly and help you fit into that new summer bikini. The reality is that a gluten-free diet is what we, in the world of nutrition, call just another “fad diet”.

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The term “gluten” is typically thought to be synonymous with carbohydrates and is the ingredient that causes you to gain weight. The truth is, carbohydrates are our body’s primary source of energy and we absolutely need them to fuel ourselves adequately. A gluten-free diet simply entails the avoidance of any product that contains gluten and is most commonly found in the delicious breads, pastas, and baked goods that we love so much. But what if I told you that gluten is not the devil and doesn’t need to be avoided by the general population?

Gluten is the protein that is found in wheat, barley, and rye. It forms an elastic structure that glues dough together and helps it rise when baked. With the exception of those who are diagnosed with Celiac Disease, gluten is not harmful and doesn’t include properties that are the sole contributor to weight gain. Additionally, most will find that going on a gluten-free diet is a hassle.

Instead of worrying about the gluten content, we should be more concerned with the other ingredients that our products contain. If you take a close look at the ingredient label, you’ll find that many gluten-free breads, nutrition bars, and baked goods have loads of sugar and fat that will ultimately leave your body unsatisfied. Rather than cutting out gluten, do your body a favor – continue to eat bread, but choose healthier 100% whole-wheat options. Regarding baked goods, now that you know that gluten-free varieties are not low in sugar and fat, allow yourself to indulge in a whole wheat bagel with low-fat cream cheese every once in a while. All foods can fit into a healthy diet. The key is moderation.

So, don’t believe the hype! Be smart, eat a balanced diet filled with fruits, vegetables, and whole grains. You will surely be rocking that yellow-polka-dot bikini this summer!

By Audrey Bamford, Dietetic Intern, Loma Linda University

Tone those GLUTES

Don’t feel strong? Feel like you are weaker than what you used to be?  Most people think that in order to be strong you have to lift a ton of weight with good technique. What if I told you that you could help improve your overall strength with just improving your butt muscles? Your glutes are made up of three main muscles; the maximus, the biggest portion of your behind; the medius near the top of your hips; and the minimus, which is tucked beneath the two aforementioned muscles.

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The glutes are the largest and strongest muscles in your body. The three work together to abduct, rotate, and extend the hip. Strong glutes can help to improve posture, increase athletic performance, decrease the risk of injuries, and make sitting down, standing up, picking up heavy objects and climbing stairs easier. So as one can see, it is beneficial for people of all ages. In regards to injury prevention, weak glutes can cause an imbalance in the hip, which can lead to excessive medial rotation of the femur and pain in the knee. Exercises such as the squat and deadlift can help decrease injuries such as lower back pain.

So how can all of these lead to you becoming stronger? One example why strong glutes are beneficial to gaining strength is with deadlifts. Deadlifts work the butt, quads, inner thigh, hamstrings, lower back and upper neck muscles. If you can have a strong butt and use that as your main source for the pull, your whole entire body will then be used to build more muscle throughout.  The deadlift is one of the key core strength building movements because it controls so many muscles and pertains to the central muscles of the body mainly; lower back, glutes and abdominal region.

Overall, the glutes are not only important with just a deadlift. Glutes are used in everyday life, whether you are walking on a treadmill, sprinting outside, lifting weights, carrying your child, or picking up items around the house. Weak glutes should be noted and improved with everyone’s workouts. I am a big advocate for glute training, so if you have any questions or would like to feel more comfortable training them so you can be stronger, you can contact me at extension 415.

By: Sarah Gomez, Trainer

Tips and Tricks for Shampooing Your Hair

Everyone shampoos their hair, whether it is every day, every other day, or even twice a week; but the question that always seems to be floating around is, “is there a correct way to shampoo your hair?”

In fact, there is not a ‘correct’ or specific way you have to shampoo your hair. There are pointers that can help with reducing frizz, creating a nice shine, and keeping your hair silky smooth. Hopefully, these tips and tricks may help you to get the perfect outcome that you desire for that “dreaded” designated shampoo day.Untitled

Shampooing: A Summary

When washing your hair, it is good to make sure that your scalp is being scrubbed and massaged. Each individual hair is produced from a follicle within the scalp, hence it is your scalp that needs to be cleansed of oil, dirt, and of course- all of the hair products we rub or spray on our hair and scalp every day, to ensure healthy reproduction of hair. It is the misconception that our hair is what gets dirty, that can create a drying effect on the hair. Mainly shampoo your scalp, making sure to wash the crown area and nape (the base of your scalp) well, allowing excess shampoo to run through the ends of your hair. This will leave your hair clean without overdrying the ends. After you finish the shampoo, follow up with a conditioner that you can massage into your scalp as well as rubbing it into the ends. A personal favorite is the Nou Nou shampoo and conditioner from Davines. Show your scalp some love!

How to Tame Frizz

For those of us with curly or wavy hair, we all know that the struggle, is indeed, real. Using a conditioner and/or a hair mask that has a de-frizzing formula is very helpful to tame those consistent little fly aways. Davines’ Love Shampoo and Conditioner are great products to shampoo your hair with when you have curly hair. Another helpful hint is the amount of product you use as well as making sure your hair is neither too dry nor too wet. If the hair is dried completely, all moisture has been removed from the curls creating a dry and frizzy outcome. If the hair is too wet, the same frizzy outcome can occur from air drying. A diffuser (an attachment for your hairdryer) is the perfect solution to get the right amount of moisture removed from the hair, and allowing the beautiful curls to form. I would recommend Love Curl Crème from Davines and Liquid Rollers from Evo combined with a volumizing spray for a superb bounce and curl.Untitled2

For those who don’t have as curly hair, but still feel there is a lingering frizz, Daily Keratin and OI Milk by Davines are great styling products to use before you begin your blow dry.

A helpful trick that I use at home is to dry and wrap my hair in a cotton T-Shirt rather than rough up my hair with a towel. The shirt removes water but not as much as regular bath towel would, helping to reduce the frizz and lock in some of the moisture. 

How to get that desired volume

When you don’t have hair that is naturally already curly or with a lot of volume, life can be… frustrating; especially if you share my genetic makeup of fine hair. To answer the question, “is conditioner not good to use?” my answer is no, the conditioner has and never will be bad for your scalp and hair. Some of my clients prefer to not use conditioner if they feel it weighs down their hair, but I am pro conditioner if you have chemically lightened hair!

To get the volume you want, the key is all about the product and the way the hair is dried. Volumizing mousse and spray are ideal styling products to apply to your hair before you finish your styling and drying process. Another key to a shiny style is using a round brush to blow dry your hair. This will provide a sleek and shiny look along with added volume with over directing the hair.

Remember to love and embrace the hair you own, it’s unique, just like you!

Writer: Sara Hill, Ambiance

2017 Spring Masters Nationals: The Claremont Club Masters Swim Team Scores at Nationals

Courtney Eads (50 points)– Once a star, always a star! Courtney placed top 4 in her age group and medaled in every individual event she swam. She carried TCC past 92 other teams to place them 60th overall out of 257. Courtney was a three-time Olympic Trial swimmer and achieved numerous age group swimming accolades. She is also a TCC Hall of Fame member. It was exciting to see Courtney back in a TCC cap. Here results were:

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50 fly – seed: 27.81 final: 26.27

100 free – seed: 57.29 final: 54.61

100 fly – seed:1:01.67 final: 58.03

100 IM – seed: 1:03.44 final: 1:00.66

50 free – seed: 26:89 final: 25.01

200 free – seed: 2:05.29 final 1:57.36

 Ted Beatty (6 points)– Ted has had his eyes set on Nationals since the beginning of March. His training intensity in workouts has been superb. His times at this meet were a direct reflection of this improved performance in practice. Ted went as fast as he did his senior year in high school in the 100 fly, and had a lifetime best in the 100 back. His results were:

50 fly- seed: 26.70 final: 25.85

100 free – seed: 52.5 final: 53.56

100 fly – seed: 1:02.00 final: 59.43

100 IM – seed: 1:01.46 final: 1:00.55

50 free – seed: 23.89 final: 23.88

100 back – seed: 1:04.00 final: 1:01.57

Kathie Carlson – Kathie joined the TCC Masters a year and a half ago and when asked if she ever thought she’d be swimming at a masters nationals meet, her response was, “Are you crazy?” She smashed all of her previous personal bests from other masters meets:

100 IM – seed: 1:42.75 final: 1:36.02

50 breast – seed: 50.00 final: 47.28

50 free relay split 37.06 (total 3 relays)

Heinz Hercher (3 points)– Heinz loves to compete. He started TCC off with an 8th place performance in the 1000 and dropped more than 14 seconds from his seed time. His results were:

1000 free – seed: 12:45.00 final: 12:30.84

100 free – seed: 55.60 final: 57.18

100 fly – seed: 1:09.00 final: 1:07.87

50 free – seed: 25.6 final: 25.58

200 free – seed: 2:11.00 final: 2:09.89

Michelle Maranon (1 point)– Michelle has just recently joined TCC Masters and is already making huge improvements in her swimming. Her results were:

100 breast – seed: 1:20.50 final: 1:23.64

100 IM – seed: 1:24.23 final: 1:19.88

50 breast – seed: 40.05 final: 36.61

Frank McKinley – Frank is what you call a team player. He was only scheduled to swim on Saturday, but because we were 1 short for relays he came back on Sunday and stayed the whole day. That relay was very special for Frank because he was able to swim on the same team as his daughter, Kayla. His times were:

200 breast – seed: 2:43.57 final: 2:45.12

100 IM – seed: 1:10.47 final: 1:09.62

Monica McLean – Monica is so much fun to watch at meets. Monica never grew up swimming, but she is so competitive and driven to be successful that she is now swimming at Masters Nationals. She was so excited to swim on her first ever relay this weekend! Her times were:

200 IM – seed: 3:10.00 final: 3:17.20

50 free – seed: 34.75 final: 35.97

50 breast – seed: 45.80 final: 45.55

Special thanks to Kayla McKinley, Darren McCormick (3 points), and Gregory Jung for swimming with TCC and helping us on the relays!