Debate/Discussion: Black women do not exercise because of their hair

Last month I was browsing the web for health and fitness news. I stumbled upon two articles, quoting two different reports, which stated that the majority of black women don't exercise because of their hair.

Meaning, that they choose not to engage in physical activity to avoid "messing up" their hair. The first article quoted that about 30% of black women use this as an excuse. While the second article stated that this is extremely detrimental to black women because 77% are overweight and 49% are obese.

DISCLAIMER: I'm not sure whether these websites are reputable or the organizations that conducted this research. 

However, that's not really my concern in bringing up this topic for discussion.

I want to know if people out there really believe this. I, personally, have heard fellow black women say they "can't" or have to "postpone" exercise because they recently "got their hair done." As a black woman myself, I frequently schedule my exercise around my hair. 

In fact, I'm sure a lot of women do that regardless of race.

As many may know I am dedicated to health and fitness. I subscribe to many newsletters and magazines giving tips and tricks on how to stay fit. Often there are beauty tips for women on how to take care of their hair before and/or after a workout. Why? Well, because looking good is just as important as feeling good. I think we can all agree to that! However, I never find these tips for MY type of hair. Never for a black woman's hair type. 

This is an issue.

Just like we need help on how to perform exercises correctly to avoid injury, so too do we need tips on how to maintain our lifestyles with exercise. Hair is important. There are numerous studies that explain the importance hair has on self image and others' perception of ourselves. So these newsletters and things are providing a useful tool for its readers. I just think there is a large group of women left out.

I don't engage in exercise to make a political statement. 

I go because I believe it is essential to my health and I love it! Then again, when I go to the gym, run, or look at these exercise resources, I can't help noticing how women who look like me are not represented. Or at least not as much as I would prefer.

Everyone is different. Everyone has to find what works for them, their body, their hair, and their lifestyle. I just think that everyone needs motivation. 

Maybe if black women were more represented in fitness magazines and articles about fitness, they (we) might be less "afraid" or "nervous" to exercise.

Bottom line: hair cannot be an excuse not to exercise.  

Heck, NO excuse is a good excuse not to exercise!  

(Ok, maybe if you have some sort of health issue...)

What do others think? What do you do to take care of your hair while exercising? How do you overcome excuses in general?

Week 7 Hair

They look so innocent don't they? Don't be fooled! (googleimages)

 That banana-mango deep conditioner was a complete DISASTER! Do  NOT and I have to repeat, DO NOT ever, ever, EVER try that recipe. I haven't gotten around to it yet, but I plan to rip out that page and/or burn it. (I put all my hair recipes and things I want to try in a diary type book).

First: 

The mango would not stay in my hair. It was falling all over the place. The recipe said to mash it but I guess it really should've been pureed.

Then 

I could not rinse the banana pieces out of my hair! I was panicking last week because I had all this gunk in my hair that would not come out! Even today washing my hair, there were still some pieces left!

Last week I had rinsed it out and then applied my herbal rinse. I look in the mirror and see all this gunk in my hair. I didn't take pictures simply because I was desperate. I try to pull the pieces out but my curls wouldn't let it go.

• So I apply some more shampoo and work it in really well. No help. 

• On top of the shampoo I apply some conditioner because it has good slip and maybe the banana pieces will slide off. No help. 

• On top of the shampoo and condtioner I apply some of my scalp oil to it. That has even more slip so the pieces should definitely come out then! No help. 

I was smoothing my hair so much at this point that some banana pieces did fall out into the sink by default. But the DISASTER was by no means solved.

 The worst part is

that this was at 2am. I had to do my 2-hour run that night because we were out all day. I didn't go until 1030pm and then when I got back I started my hair. Well, with trying to get the banana pieces out, and then giving up and just twisting my hair and hoping it wasn't noticeable (it wasn't) I didn't end up going to bed until 5am!!! Yes, people, I didn't go to bed until 5am and had to wake up at 11am. 

I WAS A COMPLETE MESS FOR THE REST OF THE DAY AND I HAD TO MEET PEOPLE FOR LUNCH!

Suffice to say, I wanted to body slam the person who invented that recipe and then decided to put it on the world wide web for all to see!

Of course I'm back to my Shea Moisture deep conditioner today. Because even though I don't like it that much, at least it smells good and there are NO BANANA PIECES!!! Thankfully, no long term damage has been done to my hair but I did waste a perfectly good, ripe, mango and banana!

Oh the trial and error of natural hair!

Week 8 Hair 

• Shampoo
• Detangle with conditioner
• Deep condition (Shea Moisture!)
• Herbal rinse
• Kimmaytube leave in
• Twists 

Marathon Training: Running Schedule

When I started training last year, I was no expert. I'd only been running for 3 or 4 months but wanted to reach a goal. The Internet was the tool I used to give myself more information. I even found a 6-month beginners marathon training program. It was a great place to start. Currently, I'm only using parts of it. I prefer to listen to my body and go from there.

There are 4 components in this program:

• Long runs
• Short runs
• Fartlek
• Cross training

 

LONG RUNS

I incorporate only ONE long run a week into my running schedule. From a scale of 1 (walking) and 10 (very fast run) I do it at about a 5. The aim is just to finish so I don't necessarily focus on completing it in a set time. Although I do maintain a fairly constant pace so I tend to run miles at the same time.

SHORT RUNS

 

These are split up into 20-45 minute sessions depending on the week. If I run a longer run one week I might shorten it and vice versa. From a scale of 1-10 I run this at a 6 or 7.

 

FARTLEK

 

These are basically cycles of sprints. They are useful for runners because it helps to break up the monotony of training and build up endurance. It helps to make you a stronger and faster runner. Typically I will run at a 7 or 8 (on the 1-10 scale) for 4 minutes and then jog slowly for 1 minute. This is one cycle. The cycles build up as the weeks progress.  I start at 20 minutes (so 5 complete cycles) and work up to 45 minutes ( 9 complete cycles).

 

CROSSTRAINING   

 

Also called recovery sessions. Placed after a long run to aid in recovery. You can do any form of light cardio at a 6 or 7 on the scale, except running of course! I typically use the static bike or go for a walk and STRETCH a lot!

 

 

 

My body likes running 3 days a week including 2 rest days. Hopefully when I get stronger and more experienced I can incorporate a fourth day. The previous program had a long run on Sunday, recovery Monday, rest day Tuesday, short run Wednesday and Friday, Fartlek Thursday and rest day Saturday. 

 

I find that I like to have a day of "rest" between running. So this is how I organize my running:

• Long run Sundays
• Recovery Monday including weight training (arms and back)
• Short run Tuesday with ab exercises
• Rest day Wednesday
• Short run Thursday with ab exercises
• Weight training Friday (legs)

 

This is my first week and my body feels great. I will go through the six months tweaking my schedule based on how my body feels. Next week, for example, instead of the short run on Tuesday and Thursday I will incorporate 20 minutes of Fartlek instead.

 

I've found it's important NOT to do intense weeks every week. I plan to do 2 intense weeks followed by an easier week. I like to vary the intensity. Of course I will listen to how my body feels and adapt my schedule accordingly. 

 

The same holds true for my long runs. I ran 16 miles last week and so will run 8 miles this week, 10 the following week, then back down to 8 again. I will run the 16 miles again at some point but I won't go pass 20 miles.

 

I want to challenge myself. Yet, I know that going too hard too fast simply leads to injury and burn out. My main goal is to avoid that this time around. Only until August do I have the schedule planned. Based on my body I will continue to build my schedule as I go along. 

 

I also plan to run some shorter races during the course of my training. There's a 5K (this will be my second) the beginning of August. I'd like to run a 10K and another half marathon before finally running the marathon in February 2012.

 

If interested, be sure to check out this link for ideas. It has beginner, intermediate and advanced programs. There is tons of information out there, as you can imagine, so just do some trial and error research. That's the best way.

 

 

Stay tuned for posts on how I prepare for the 5K, 10K, and half marathon, and for monthly updates on my progress. 

Weekly Recipe: Tomato Watermelon Soup

Tomato Watermelon Soup

2 cups cubed watermelon (2 1/2 lb. piece)

2 tomatoes quartered

2 Tbsp. unsalted almonds, ground

1/2 shallot quartered

1 Tbsp. lemon juice

1 Tbsp. red wine/sherry vinegar

1 tsp. olive oil

2 Tbsp. feta cheese

1 Tbsp. black olives

Blend all ingredients together until smooth. Use olives and cheese as a garnish.

I didn't have any shallots this time so I used a quarter of a regular onion. I also used balsamic vinegar because that's what I had in the house. I didn't have any olives either! My husband doesn't like feta cheese so I used grated mozarella instead. It's nice, light and refreshing. Perfect for the summer!

Best Exercises for Runners

 There are endless options out there if you are interested in finding exercises. Some of my favorite places to scope out new ones are:

•  Womens Health Magazine
• Fitness Magazine
• Self
• About.com
• Asking friends/family
• Taking classes (like pilates)

As I said in the post Beginner Runners Part 3 -- Putting on Mileage, it is important for runners to have strong leg, ab and back muscles to avoid injury. Here are some of my favorites. 

I like to do 12-15 repetitions of each exercise.

SQUATS

• Weighted squat -- hold a weight in each hand and start squating! Keep that back straight, abs engaged, and don't let your knees pass your toes.
• Pulsing squat -- do the movement for 1 minute, during the last 40 seconds pulse up and down.
• Jump squat -- squat down and then explode up opening your arms and legs out to form a star with your body. Immediately squat back down and repeat.
• Pick up squat -- place a weight in front of you. Squat down, pick up the weight and straighten. Then squat down, place the weight back on the floor and straighten. Repeat.
• Fitness ball squat -- hold a fitness ball over your head and squat.
• Sumo squat -- place your legs wider than hip-width apart, toes pointed out. Do a normal squat.

LUNGES

• Weighted lunge -- hold a weight in each hand and lunge alternating legs. Be sure to not let your knee pass your toes.
• Curtsy lunge -- stagger feet with left foot in front of right, legs straight. Hold a weight in each hand by your sides. Bend both knees while lifting arms to shoulder height. Repeat and then switch legs.

Other honorable mentions 

•  Leg curl on fitness ball -- lie faceup on a mat with ankles resting on a fitness ball. Lift left leg straight up and with right leg bring fitness ball towards you. Repeat then switch legs.
• Booty squeeze -- Lie faceup with legs extended, a towel under each heel, and arms out to sides so that hands are in line with hips, palms down. Contract abs, squeeze glutes, and slowly lift hips and legs a few inches off floor while pressing heels into towels. Slide feet out to sides as wide as possible, then slide them together again without lowering hips. Slide feet toward butt, bending knees 90 degress to form a bridge. Slide feet forward again to complete 1 rep. 
• Obliques peak -- Get in pushup position with a towel under feet. Keeping legs together, bend elbows slightly and slide feet forward out to side, bringing bent knees to outside of right elbow. Slide feet back to start. Switch sides and repeat to complete 1 rep.
• Deadlift -- Hold weights with plams facing thighs, knees slightly bent and back straight. Bend forward from hips. Stand up, pushing through hips.

I am always switching up ab exercises. The most important thing is to do exercises that target every muscle group in the abdomen. Check out my Marathon Training: New weights routine post for some ideas for ab and back exercises. 

Or this slideshow for even more ab exercises I love.

Beginner Runners Part 3 -- Putting on Mileage

Taken from googleimages

There is always the temptation to do more than you are physically capable of when exercising or playing sports. I am the same. It is nice to set goals for yourself. When you meet them, and surpass them, you stay motivated. However, it is not good to overestimate your capabilities. 

• Assuming that you've been running for a few months already
• AND can run 30 minutes with no problem

It's time to start putting on mileage. 

This is mostly so that you stay in good shape and don't plateau. Once an exercise routine gets too easy it is time to make it more challenging. Obvious right? So...

How do you measure "easy"? 

• When you can do an exercise correctly
• Take your time 
• AND your body no longer responds to it. 

For me many times boredom is the main deciding factor.

I didn't worry about mileage until I'd been running for at least three months. I started with 30 minutes and then would increase the time as I saw fit. I never went over 45 minutes in those three months. 

I started thinking about distance mainly because I wanted to start running some races. So I started recording my runs to measure how long it took to run certain distances. 

Even if you never plan to run a race you will still run longer distances as you become a stronger runner.

Tips:

• Get a heart rate monitor. This will allow you to track how hard you're working and allow you to train better for endurance.
• Make 3 miles your first goal. After that build up slowly to 4, then 5, then 6... I say this because it is the distance (more or less) of a 5K. The typical newbie runners goal.
• Buy a tool to help you record your distances. Obviously, it's no use running and having no idea how many miles you've clocked in. Check out this useful tool on google. It's a free way to do the same.
• Document everything. You will thank yourself later.
• Add weight training to your routine and STRETCH UNTIL YOU GET BORED!!!. It becomes more and more important as you run longer distances to have strong, loose, quadriceps, hamstrings, abs, and back muscles. 
• Stretching and weights will help you to avoid typical running injuries like Iliotibial syndrome (weak hips), runner's knee (weak quads), shin splints (running too much too fast), and other strains and fractures affecting the legs, ankles, feet and knees.
• Have a balanced diet
• Get enough sleep
• Become familiar with RICE (rest, ice, compression, elevation). A runners best friend for sore muscles.
• Join forums and/or buy runners magazines to connect with other people and to learn from their successes (and mistakes!)
• Educate yourself. I searched on google for running programs for beginner runners until I found one that worked for my fitness level and schedule. It was incredibly helpful.

(Be sure to check out future posts on my current, tweaked, running schedule)

Also check out my posts on Beginner Runners Part 1 -- Preparation and Part 2 -- Start off Slow for more information on running.

Week 6 Hair

"Freestyle Updo"

We, finally, went out this weekend so I had to find something to do with my hair. I took out my twists on Thursday because I was sick of them and they were frizzy. Usually I leave them in until Friday but we had plans! I wasn't about to walk out the house with hideous hair so I had to come up with something. 

When I took my twists out Thursday I still prepared them for bed. I spritzed them with my mix of water, Infusium 23 leave in, rosemary essential oil and aloe vera juice. Then I twisted them in 8 big twists. 

The next day I refreshed them with my leave in conditioner, Qhemet moisturizer and a dime-sized amount of castor oil. I put my hair in a high puff with the help of some Ecostyler gel, to slick the sides, and a piece of old stocking. It was super cute (no pics though because I forgot). 

Yesterday (Saturday) we went out again and so I had to come up with something else to do. The style above I call my "Freestyle Updo." I just pinned my hair up with bobby pins and left the front out. I didn't have to apply ANY extra product! Nothing at all! My hair was soft and moisturized from the day before! 

I was beyond surprised. I attribute it to the castor oil because it's the only thing I changed. I normally only use it in my kimmaytube leave in but I used some this time just because. To try something different. 

I love it! 

I'm going to do it again to refresh my hair when I take out my twists because it was like magic. I simply used a dime-sized amount, maybe less, and my hair looked and felt fantastic. 

It stayed hydrated for two whole days without applying anything else.

Week 7 Hair

• Hot oil treatment
• Shampoo
• Detangle with conditioner
• Deep condition (I want to try something new this week so look for the recipe below)
• Herbal rinse
• Kimmaytube leave in
• Twists

Mango Moisturizer

1 vitamin E capsule (or 1 tsp.)

1 ripe banana

1/2 ripe mango

Puncture capsule, peel fruit, combine until mixed. Apply to hair while wet and cover hair with a plastic cap for 20 minutes. Rinse.

I was inspired by my friend Sprina who told me about her hair routine last week. She used this luscious sounding deep conditioner with avocado and banana and then finished with this divine sounding macadamia nut oil. 

I know I always say it's best to stick with one thing but I can never do it! There are just so many things I want to try! So stay tuned for the update next week on how I liked (or disliked) this deep conditioner recipe.

I also received my Bear Fruit Hair purchases. 

The cutest bottles right?

Check out the yummy ingredients.

The deep condition mask smells SO GOOD! I can't wait to use it! I mean it even smells better than the Shea Moisture one I talk about all the time. I doubt I'll wait until my first 3 months are over.

Another good thing is that it seems like it'd be easy to mix up my own batches of these products. The ingredients are easy enough to find. So if you don't want to spend a lot of money that's an interesting option.

Other Thoughts

Lately, I've been enjoying a channel on youtube by a licensed trichologist (someone who studies hair). Her name is Lisa Akbari and she answers questions that people have concerning all sorts of hair issues. It's quite informative. She also has her own institute where you can go and she can diagnose problems that you may have. In addition, she has her own line of hair products that I might try at some point.

She always talks about keeping things simple. I can't do her research and expertise justice here so do check out her channel. But in her last episode she talked about hot oil treatments. She said that they don't help much because the molecules of the oil are too big to penetrate the hair shaft. So right after a treatment your hair feels great but the effects aren't long-lasting.

That made sense to me. I mean, that's my experience. My hair feels soft and moisturized but it only lasts a day at the most. Now I'm considering whether to do my hot oil treatment or not. If I have time I will but if not I doubt it will affect my hair one way or another. Just something to think about.

There's also this new book (The Science of Black Hair) creating buzz around the natural hair community. I don't know if I'll buy it but it does seem to have interesting topics in it. It's for those with relaxed and natural hair so check it out if you're interested.