That's Fit

Gallstones are crystalline bodies that can can occur anywhere within the biliary tree, including the gallbladder and the common bile duct (thank you, Wikipedia). They can range in size from a tiny pebble to a golf ball, and they are actually more common than you may think.

A study in the Journal of Applied Physiology reports that 20 percent of adult women. Fortunately, the study also reports that following a regular endurance exercise program can reduce your risk of developing a stone -- as well as the terribly uncomfortable situation where you must try to pass the stone in your stool. And, if that doesn't work, it may have to be surgically removed. Oh what fun!!

So, if you want to avoid this problem altogether, a good idea would be to get those feet moving. Exercise has been shown in numerous studies to reduce cholesterol, a major factor in the formation of gallstones.

Last summer, when I decided to do a sprint triathlon, I wasn't too nervous about the race. It's not that I was cocky -- far from it -- I just knew that, regardless of how long it took, I would cross that finish line and feel fantastic. There was one aspect I was really nervous about though -- figuring out what to wear.

Whenever I looked at pictures of triathlons or saw them on TV, everyone was either wearing race suits specifically made for triathlon, which was well out of my budget, or sporty swimsuits, which is fine for swimming, but I don't have the confidence to run in front of people in a bathing suit unless I'm actually on the beach.

What I discovered is that you can wear just about anything you want. Ideally, you'll find a race day outfit that does the following:

As if sponsored by the Mile High Club itself, a study published in the Journal of Exercise Physiology revealed that taking Viagra can increase physical performance at altitude.

The drug was found to improve cardiovascular capacity during exercise performed at high elevation, but not at sea level. Because of its ability to enhance blood flow and oxygen saturation, Viagra apparently helped restore normal exercise capacity in those affected by a rise in altitude.

Be this as it may, don't expect to see players on the Denver Broncos popping Viagra on the sidelines next season. The study pointed out that while many test subjects did respond to the drug in the manner discussed, a fair amount did not respond at all.

If running long distances, biking for miles and miles, or swimming vast expanses of water is what you're into, you may want to consider not eating that extra orange.

A recent examination of vitamin C's role in the production of ATP (a cell's primary energy source) led to the discovery that it may actually interfere. According to the study, vitamin C prevented increases in cell mitochondria and the enzymes that produce energy.

Spanish researchers published their findings in a recent issue of the American Journal of Clinical Nutrition, where they asserted that endurance athletes should make efforts to avoid eating too much vitamin C, as it may impede their fitness progress and performance.

The cardiovascular benefits of drinking a glass of red wine daily have long been known by scientists and everyday people like you and me for quite some time now. We've heard about how the antioxidant properties can help mitigate radical damage, and how reversatrol, a compound found in grape skins, has a direct effect on protecting our hearts.

But what about the rest of our body?

Well, it turns out that red wine can not only help us feel better, but it can also help us look better!! Researchers at the Institute of Molecular and Cellular Biology in France found that drinking wine can help you lose weight and increase endurance.

Reversatrol, the same part of the grape skin that helps cardiac function, may also increase energy-producing components within muscle cells, according to the study. This compound can be found in supplement form as grape seed extract at GNC, Vitamin Shoppe and other retailers. As for where red wine can be found, well, I'm sure you know a place or two.

For most of us, it's getting warmer out, and for many of you that probably means long runs, walks, bike rides, and hikes. Some of you are also probably gearing up for race season -- there are some fantastic marathons coming up, as well as halfathons, triathlons, 10Ks, etc. All of this means that you're going to need to drink lots of water.

But wait! If you've been here at That's Fit for a while, you've already read that drinking too much water during exercise can be harmful, even fatal. It's a serious issue that warrants revisiting as the summer sun starts heating up.

Over-hydration, or hyponatremia, occurs when you take in more water than your kidneys can excrete because you've been sweating out lots of salt and you're replacing it with plain water (which is why sports drinks are used during long-distance runs and major workouts). Unless you're embarking on a serious workout, like an endurance race or a long hike, you'll probably be fine, but listen to your body -- make sure you're drinking plenty of water to stay hydrated, but not too much. Check out this post on FitSugar for warning signs of hyponatremia.

I recently wrote a post on why I think you should try a sprint triathlon, and I've gotten some positive responses. However, the question I keep hearing is, "How do I find out about them?"

Truthfully, unless you're involved in the sport, you're probably totally unaware of these events taking place, even if they're occurring right in your own town. If you're interested in triathlon (sprint or otherwise), a great resource is the USA Triathlon event calendar. You can do an advanced search to find only triathlons (or duathlons, or an assortment of other endurance races) and get that search narrowed down to your state. You can then sort by date, event name, location, or event type to find exactly what you need.

When you find a race in your area, check the website right away. Discounts are often given for early registration or, if you're entering a race that's part of a series, you might get a discount for signing up for all races in the series.

Let me take a stab at what your inner monologue is saying after reading that title -- "Me? A triathlon? Ha! This Kristen girl is a nutter!"

Well, first of all, yes, I've done sprint triathlons, and I love them (check out the gallery below for proof). But, while I'm fit and I work hard, I'm definitely a regular gal, which is why I want to encourage you to consider taking part in a sprint triathlon this summer.

Sprint triathlons are fairly short -- the swim is between 1/4 and 1/2 mile (I've always done the 1/4 mile ones), the bike ride is between 10 and 20 miles, and the run is right around 3 miles. If you've been working out regularly and have decent cardio strength, I imagine you could complete each of these tasks separately. And, if that's the case, all you have to do is put them together!

It won't be the easiest thing you've ever done, but in my experience most of the participants are more interested in having a good time than in winning. so as long as you come with a good attitude, you'll be good to go. Are you intrigued? Want to learn more? Check out USA Triathlon for lots of information on the sport and Beginner Triathlete for tips on getting started. Or, drop me a question in the comments section. The season is starting soon, so start training now!

Although Vitamin C is an excellent daily vitamin many of us receive from consuming fruits, too much of it can hamper the body's response to endurance exercise. Those who are distance runners and other partaking in endurance-heavy activities, listen up.

The use of Vitamin C should be "heavily questions" when it comes to the relation it has with performance-related physical fitness, according to Dr. Jose Vina from Spain.

The root of the problem is the effect on oxidative stress that occurs during endurance exercise. Vitamin C has long been thought to help protect the body from that. Dr. Vina argues that forcing the muscles to adapt by not protecting them with an antioxidant like Vitamin C is much more appropriate.

And, he has proof in the form of a rat study. When a group of rats were observed running until exhaustion after a month and a half of endurance training, the ones who had been deprived of Vitamin C were able to run twice as far as they had before training began for the six-week period.

If you are an average exerciser, working out about an hour a day, you'd be wise to steer clear of high protein energy drinks or drinks made with whey protein. Fitness experts warn that most of us mere mortals don't require specialized drinks, especially if we're trying to lose weight.

"Your present diet should provide enough carbohydrates and protein for the exercise you are doing and should not have to rely on additional sports bars or drinks," says Kendra Evans, registered dietitian and fitness instructor with the Greenbush (N.Y.) Area YMCA.

It's no surprise people get confused about how to prepare for workouts with all the conflicting information circulating about. But the bottom line is this: The average person does not need the same refueling as those engaged in endurance or heavy-duty weight training. What they need to do is this: Hydrate with water at least an hour before a workout and eat three small 100-calorie snacks throughout the day. Ideas: An orange or low-fat cottage cheese.

So you've started working out -- good for you! But are you finding that you're unable to keep up an activity for a long period of time? Your problem is endurance -- or lack thereof. I know -- I have this problem too, particularly when I'm running. Everyday Health has some good tips for improving your endurance:

• Build it up. Start off doing short workouts and then gradually build your time up. Listen to your body and take it slow -- you won't gain endurance overnight
• Up your effort. Take it easy at the beginning of the workout and slowly increase the difficulty. Make your workout just a bit harder each time.
  
• Work hard. Don't be afraid to challenge yourself each time. It will pay off.
  
• Exercise daily. Aim for 30 minutes every day.
  
• Divide. Yes, you should be getting 30 minutes of exercise a day, but no one said that had to be at one time. Schedule three 10-minute sessions a day.

Many people enjoy a cup of coffee before heading off to the gym, as it provides them with a little bit of extra pep.

But, there may be more benefits to consuming caffeine before a workout, according to researchers from the University of Alabama.

The folks down in 'Bama discovered that caffeine increases rep capacity during the third set of a workout. They posit that it may somehow delay fatigue by partially blunting the pain response to intense training.

Caffeine also improves endurance and fat loss by utilizing fat for energy and sparing muscle and liver glycogen, which is why it is also touted as a weight-loss agent. In addition, it has been shown in studies to reduce post-workout pain and shorten recovery time.

I was plugging along on my treadmill today when I decided to focus on the training zones that light up on my machine as I exert myself. My zones are: Warm Up/Cool Down, Fat Burn, Endurance, and Performance. I'm a definite Fat Burn girl and today, I consistently lit up this entire area. When I ran, I hit Endurance and when I transitioned into an incline workout, I moved with force into Performance mode. This is a hard one to maintain so I made only a brief appearance here.

So these training modes got me thinking about my overall exercise routine. I started considering just how hard I push myself when it comes to physical fitness. Obviously, the more rigorous the activity, the better it is for my heart, my muscles, my whole body. Am I rigorous about my workouts? Am I strenuously putting forth effort? Or am I mostly warming up and cooling down?

After giving some thought to my questions, I've determined that what I saw on the treadmill today pretty accurately portrays my daily exercise output. I do more than warm up and cool down. And while I occasionally endure and perform, I typically stay quite firm in the fat burn mode. I'm sure this is fine. But I like a challenge every now and then. So tomorrow, I'm shooting for better. I'm going to light up that Endurance bar, and I'm going to keep it shining bright for as long as I can stand it. I'm going to endure. Yes, I am. And maybe one day, when this becomes old hat, I'll start performing. That's my goal.

What's your training zone?

Studies that track the injuries of runners found those who got hurt most were the ones with the weakest cores. That's why strong cores are key if running is your exercise of choice.

This just scratches the surface of what I learned Tuesday night at a free seminar aimed at prepping Gainesville marathoners for a 26.2 mile jaunt in February. Three more workshops will follow. Before I attend the final trio, though, I'm trying to process the nuggets of knowledge thrown my way during the hour I spent with a few fitness experts and a room full of practicing runners. Here's a mini rundown on what I learned:

• The core -- made up of the butt, belly, back, and side butt -- is the body's engine block. It's like the hub of a bicycle wheel. If that hub were made of tin foil with strong spokes all around it, it would be crushed. Same goes for the core. It doesn't matter how strong our arms and legs are. If our core is weak, our body cannot endure sports like running.

Summer is rapidly coming to a close (at least where I live) and I'll bet there are a few of you out there who, like me, have taken a break from your regular workout routine. Pre-summer is a time of motivation and determination as far as exercise goes because everyone wants to look great on the beach, but once the holidays start the workouts tend to stop.

I think it's natural to take a break from time to time but until I read this, I had no idea what kind of affects time off from exercise have on the body. The article says that if you take 2 weeks off from your normal routine you can lose up to 12% of your muscle strength and 7% of aerobic endurance. Anyone who has taken the entire months of July and August off can expect to forfeit as much as 35% of muscle strength and 17% of aerobic endurance, while people who have really fallen off the workout wagon and taken 2 years off will have lost up to 50% of both muscle strength and aerobic endurance.

I am actually pretty shocked by just how fast sitting around on a lounge chair can reverse all of the hard work a person has done to get fit. If you've recently taken some time off of your regular workouts and need to get back into the game, check out the article in its entirety for tips on getting back into shape, as well as information on how long you can expect it to take.