Wild About Fish

Why is certain tilapia more expensive than another? Why does some salmon appear gray while others are pink and/or red?  The answer most likely depends on whether the fish is wild or farm raised.  Wild fish are found in oceans, lakes, rivers and streams; farm raised fish tend to live in a more controlled environment on fish farms that are specifically designed for mass production. As a result of the growing human population and overfishing, fish farms have become increasingly more popular to maximize revenue and to keep up with the high demand.

The majority of farm raised fish are trout, salmon and tilapia.  They can be sold year round, while wild fish are primarily found fresh from June to October and are always available canned and frozen.  Most fish in the United States, especially salmon, are farm raised.  

Several issues arise with farm raised fish due to being confined within a small swimming area. The most notable concern is their food supply of pellet feed, made up of a large concentration of fish, which results in high PCB (Polychlorinated Biphenyls) levels.  These PCBs have been linked to certain cancers.  Additionally, these toxins are slowly entering the waters and being consumed by their wild counterpart.  

Since more fish means more money, overproduction leads to limited movement, resulting in fattier fish as well as excessive contamination.  Farm raised fish are dyed with unhealthy artificial coloring, giving them a pinkish tone in order to appear wild.  Most wild fish feed on krill, giving them their rich color.  From a nutritional standpoint, farm raised fish provide less protein and beneficial omega-3 fatty acids than wild fish.  Farmed fish also contain more unhealthy inflammatory omega-6 fatty acids.  Wild fish is always the healthier option, since they are not injected with unnatural additives.
           
Although the benefits of eating farm raised outweigh the risks, it is important to realize the health concerns associated with eating it.  To minimize PCB exposure, prepare the fish by grilling, broiling, or baking and also remove skin and visible fat.  For a more economical way to consume wild fish, look for canned or frozen.  Learn more about the benefits of eating fish and how to create a more nutritious meal by contacting Dan at (978) 807-8579 or visit seachangefitness.net.

Dan Kinsella is an Exercise Physiologist with a degree in Sports Medicine. He's a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), as well as a Certified Nutrition Specialist. To learn more about this article, or his personal training services, visit seachangefitness.net or call (978) 807-8579 to schedule your FREE consultation!

Form Matters

Have you ever found yourself at the gym looking at someone’s training technique and wonder what muscle group he is supposed to be working?  Or — where did she get THAT exercise from?   Individuals have good intentions when they join the gym because they want to become healthier; however, most do not know how to obtain positive results without seeking help from a fitness professional.

If health is your number one priority, then proper form while strength training should be synonymous with that in order to achieve fitness success.  Too many people create bad workout habits which can eventually lead to strained, pulled or torn muscles — or even worse, chronic injury.  Proper movement patterns result in greater mobility and stability, while limiting negative energy being used due to inefficient training.

There is science behind every exercise movement to create minimal stress on the bones and joints.  It does not mean it is beneficial for you (or even safe) just because your friend tells you to do it, or you saw someone who looks fit perform it, or you read about it in a magazine.  Also, it does not matter how much weight is on the bar or how big the dumbbells are; if your form is not there, you are not getting fit by reinforcing dysfunction.

Some might think machines are safer to use than free weights because they guide you through the range of motion; but if not properly adjusted or positioned, they become even more detrimental.  Unfortunately, pictures depicted on the machines do not fully explain how to accurately situate your body or move the weight stack.   

Whether you are a novice or have lifted your whole life, it is never too early or too late to learn proper technique. Lifting weights is necessary to maximize lean muscle; nonetheless, with an increase in weight comes a difficulty in maintaining proper form.  Let Sea Change Fitness & Nutrition give you knowledge to minimize injury and maximize results.  Contact Dan at (978) 807-8579 or visit seachangefitness.net to gain knowledge and achieve optimal health.

Dan Kinsella is an Exercise Physiologist with a degree in Sports Medicine. He's a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), as well as a Certified Nutrition Specialist. To learn more about this article, or his personal training services, visit seachangefitness.net or call (978) 807-8579 to schedule your FREE consultation!

Water: Life’s Essential Liquid

Water has been called the forgotten secret because it is essential for survival, yet most people do not realize its vitality. You can live weeks without food, but only a few days without water. A lack of H2O creates unhealthy symptoms faster than any nutrient. Going a short period of time without some vitamins and minerals will not cause deficiency; but doing an intense workout in hot and humid weather (without hydrating) can lead to nausea, dizziness and weakness, in addition to other health related issues. Thus, drinking enough water should be considered a goal when it comes to achieving overall wellness.

The human body is primarily made up of water, ranging anywhere from 55% to 78% (depending on body size). Tissues and organs have varying percentages that is made up of water. Below is the breakdown, on average, of each:

• Lungs – 83%
• Blood - 79%
• Muscle - 79%
• Kidneys – 79%
• Brain - 75%
• Heart - 73%
• Liver – 71%
• Skin - 64%
• Bone - 31%
• Body Fat – 10%

So, how much water do you need? The Institute of Medicine states that adult men require about 13 cups (3 liters) of water, on average, per day, while adult women need about 9 cups (2.2 liters) of fluid. Body size and activity level influence hydration requirements. The larger and more active you are, the more you will need.

One way to monitor adequate hydration is through the color of your urine. Lighter color urine means that you are well hydrated, while a darker color means that you need to increase your intake because you are dehydrated.

Water functions within the body to:

• Fuel cell operation
• Regulate body temperature, which reduces the occurrence of headaches
• Moisten tissues like those in the mouth, eyes and nose
• Lubricate joints
• Help prevent constipation
• Minimize stress on the kidneys and liver by flushing out waste products
• Help dissolve minerals and nutrients for the body to absorb more easily
• Carry nutrients and oxygen to cells
• Assist in speeding up the recovery of injuries
• Reduce risk of heath related issues of certain cancers like kidney, breast, colon and bladder
• Increase productivity since our brain is made up of mostly water, it helps us to think better and makes us more alert and concentrated
• Aid in the fight against the flu and other aliments like heart attacks and kidney stones by building up the immune system
• Help fuel our muscle
• Hydrate the skin, which increases its elasticity and replenishes the tissue

From head to toe, every cell in the human body requires water. Although there is such a thing as over hydrating (water intoxication), the majority of people tend not to even come close to the possibility. Do not wait until you are thirsty to start hydrating, by then it is too late…you are already dehydrated. What is preventing you from staying hydrated? Contact Dan at 978-807-8579 or visit seachangefitness.net to learn how water can influence weight loss and muscle gain.

Dan Kinsella is an Exercise Physiologist with a degree in Sports Medicine. He's a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), as well as a Certified Nutrition Specialist. To learn more about this article, or his personal training services, visit seachangefitness.net or call (978) 807-8579 to schedule your FREE cons

What’s Your Muscle Type...I or II?

Why are some of us better at activities that require short bursts of movement, while others are more superior at longer distances? Well aside from the enjoyment or motivational factors of a certain activity, the answer might lie within our genetics. There are two types of muscle fibers found within the human body: type I and type II (which can be further divided into type IIA and type IIB). Each have different functional characteristics which are listed below:

Fiber Type	Size	Contraction Speed	Time to Peak Power	Fatigue	Amount of Energy Used per Unit of Activity	Efficiency
I (slow twitch)	smaller	slow	100 milliseconds	slower	low	most efficient
IIA (moderately fast twitch)	larger	fast	50 milliseconds	faster	moderate	more efficient
IIB (fast twitch)	largest	extremely fast	25 milliseconds	fastest	high	least efficient

The ratio of fiber types, within a particular muscle, varies from each person and is genetically predetermined. Muscles that are used during endurance activities like running, cycling, and swimming have a higher percentage of slow twitch fibers (type I). Movements that require explosiveness, quickness, and/or power such as lifting, sprinting, and jumping tend to utilize more fast twitch fibers (type II). In theory, those who have a higher number of fast twitch fibers have an advantage at activities that require those muscle types, over someone with fewer fast twitch fibers. The opposite holds true with slow twitch fibers and activities which require their use. There is no definitive evidence to suggest that slow twitch fibers can transform into fast twitch fibers or vice versa.

Our nervous system plays an important role in recruitment of muscle fibers. Most of the time, the limiting factor (when lifting weights or any other performance based movement) is the number of motor units the nervous system can recruit. This is seen in people who workout and increase their strength, but not the size of their muscles in comparison. By doing correct movement patterns over time (through power, speed, and explosiveness) we train our body and nervous system to become more efficient at type II muscle fiber recruitment and firing. As a result, we are able to lift more, jump higher, and run faster.

As we age, fast twitch muscle depletes more rapidly than slow twitch; thus, it is important to train and condition our body through resistance and endurance training to minimize the decrease in both fibers. Additionally, it is beneficial to work outside of your comfort zone (in a controlled manner) to maximize efficiency and performance.

Fiber type is just one piece of the puzzle when it comes to an individual’s fitness success; however, it is not the sole predictor. Other factors like proper conditioning, healthy nutrition, adequate rest, and mental preparedness all play a role in one’s performance. Find out how to get the most out of your muscle fibers by contacting Dan at (978) 807-8579 or visit seachangefitness.net to learn more.

Dan Kinsella is an Exercise Physiologist with a degree in Sports Medicine. He's a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), as well as a Certified Nutrition Specialist. To learn more about this article, or his personal training services, visit seachangefitness.net or call (978) 807-8579 to schedule your FREE consultation!