2001 to 2003 Fitness Tips: Page One
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Issue 01 |
Issue 02
Reducing Abdominal Fat
To reduce abdominal fat
one must strengthen the abdominal muscles. These muscles consist
of three basic muscle groups: The upper
abdominal muscles, the lower abdominal muscles and the obliques -
the side where those love handles like to accumulate. There are many
ways to work the abdominal areas. You can target a
specific area but you are working all the abdominal muscles together
with each exercise. Some will just put more emphasis on a particular
area. Too much fat around the abdominal will get help from working the
abdominal muscles, but this also means you have been eating more calories
than you are burning. Of course, the obvious solution to this is to
reduce caloric intake.
A large waist is usually the result of a lack of muscle tone and too
much fat. A combination of diet, abdominal exercises, and aerobic exercise will help to decrease your waist size.
Issue 03:
Walking
This is a very popular and beneficial way to get appropriate
exercise and is generally very safe for just about anyone. One thing to
keep in mind, is that like any other exercise, how hard you work
at it will determine how many calories you burn. If you go to the mall on
bad weather days to get your walking in, dawdling and window shopping,
usually done at a speed of about 2.5 miles an hour, will burn approximately
200 to 250 calories an hour. If you step it up to a brisker pace of about
4.5 miles an hour, you'll burn more than 500 calories an hour. This pace
should cause you to break into a sweat and raise your heart rate a bit.
Considering a pound of fat is equivalent to 3,500 calories, you could burn
off a pound of fat if you strove to pick up the pace in a week!
Issue 04
Physiological and Psychological Benefits of Exercise
Physical exercise benefits the whole person, both mind and body.
People who exercise tend to have a better outlook on life and better
morale than those who do not. Exercising gives people
a feeling of well-being and they enjoy a better quality of life.
There is also evidence that exercise increases life
span. It is not unusual for regular exercisers to have the attitude
that there is nothing in life they cannot do if they put their
energy into it. Sounds pretty good, doesn't it?!
It is important to know that there are many benefits of exercise
that are very positive and not all of them are simply about
looking better. External benefits include the ability to remain
calmer since exercise acts as a tranquilizer for the nervous system,
exercise makes all the senses sharper, allowing one to remain
focused for longer periods of time, it helps the nervous system
function more efficiently, allows one to sleep better, reduces
negative stress and gives one greater patience when things do
not go as planned. Visible Bonus: A healthy
complexion due to better blood circulation that
brings vital nutrients to the body's outer cells.
Now, let's take a deeper look inside. When a person exercises
regularly, the lungs build up their ability to process more
oxygen with each breath. When the lungs are healthy from
exercise they can accept added stress, such as climbing up
a flight of stairs, with ease. The lungs' partner in this cardio
combo is the heart. While the lungs are building up their
oxygen intake capacity, the heart muscle is getting stronger,
allowing it to work more efficiently and with less strain.
Exercise also builds stronger, less brittle bones. Joints
become more flexible resulting in greater range of movement
and reduced risk of injury.
The human body is quite complex. There are many factors
including heredity, that play a large role in our body's shape,
metabolism and in our state of mind. However, the basic make
up is the same in everyone and how you treat your body can
make a big difference in your life. See: Exercise!
Issue 05
More Positive Effect of Exercise and Your Body
Circulation gains enormous benefits from regular exercise. For example, passage of blood through arteries and veins is less likely to be obstructed, therefore there is much less chance
that a fit person will develop hardening of the arteries, or atherosclerosis.
Barring hereditary or other factors outside the control of the individual,
habitual exercisers can generally expect their blood pressure to be within
normal ranges, and blood circulation to all parts of the body will improve.
More oxygen gets to the cells, waste products are removed more efficiently,
and there is better balance in the blood chemistry, reducing the risk of
heart attack and stroke which are two key risk factors of excess weight.
Eating is one of life's pleasures, but the main reason we eat is to provide
fuel for the body's many energy needs. Too little fuel and the body
literally runs out of energy; too much fuel and the body has no choice
other than to store it as fat. One of the most helpful benefits of exercise
is that it controls the body's appetite for food, thereby regulating the
volume of calories consumed. This results in a better looking body and
more efficient performance.
Not a single area of the body is unaffected by the positive effects of
habitual exercise.
Issue 06
Winter Ailments
Since it is the heart of winter, most people are exposed to
common winter ailments. You can fight back by keeping
your body in shipshape to enable you to fight off any of those pesky
germs you do get exposed to:
Eat plenty of fruits and vegetables, especially those that contain
vitamin C.
Regular exercise but not excessive exercise! Excessive exercise
will weaken the immune system and as a result, increase your risk
of infection.
Stay calm. Increased risk of infections occurs in stressed out people.
This one I'm sure you've heard, but it's imperative;
wash your hands often! Any good soap will suffice. You needn't fret
over using anti-bacterial soaps.
Avoid touching your face after contact with a sick person. This delivers
germs near your mucous membranes and helps the bug get into your
system.
The thought that cold weather causes infections is a myth. Most colds
occur in winter because we stay indoors and are exposed to others who
are sick. Also, dry cold weather removes moisture from our airways,
making them more susceptible to infection.
Keep your guard up and remember, an ounce of prevention can do wonders -and save you from
needing a pound of Robitussin!
Identifying five common respiratory infections:
The Common Cold
Technically called nasopharyngitis, it can be caused by dozens of
viruses. Symptoms occur fast and furiously! One goes from feeling
normal to a scratchy throat, stuffy nose, muscle aches, sneezing and
sometimes a mild fever. People usually feel better by day five, but
coughing and nasal drainage may last two weeks. See also: Clobber the Common Cold with Food.
Strep Throat
This serious bacterial infection is technically streptococcal pharyngitis.
It requires an antibiotic. Key signs are severe sore throat, fever,
difficulty swallowing and sometimes nasal stuffiness. See a doctor.
Acute Bronchitis
This is an infection in the tubes (bronchi) that connect the throat and
lungs. Mucus congests these airways; a hallmark of bronchitis is a
cough that produces phlegm. It is usually caused by viruses; sometimes
by bacteria. Symptoms usually improve in two to three weeks, but
some people cough for more than a month.
Influenza
Often people confuse this with the flu. If you've ever had true influenza,
you know the difference! Flu and cold infect the same tissues, but
flu is severe, usually with headaches, muscle aches, significant
fatigue, fever above 102 degrees and a significant cough. Bed rest!
Plenty of fluids!
Pneumonia
When viruses or bacteria infect lung tissues itself, it's a serious health
threat. Key symptom is coughing. Check with a doctor if the cough is
severe, if you have a fever above 102 degrees or significant weakness
or if phlegm is bloody, thick, green or brown. You may need a chest
x-ray.
Issue 07
Exercise: The Positive DO!
"Is exercise really for me?" Perhaps you have a negative
attitude toward exercise. Through no fault of your own,
past physical education or athletic experiences may have
created this outlook. Experiences such as being
punished with exercise, being chosen last in a pick up
game (oh, that one hurts!), or being ridiculed or feeling
embarrassed because of poor skills may have kept you
from getting involved in sports and exercise. The use of
calisthenics or running laps to punish a participant is
absolutely ridiculous. Allowing an inept performer to
be heckled in a physical education class is inexcusable.
No wonder so many people refuse to participate in sports
or exercise. Who wants to do something that is associated
with pain, punishment, or embarrassment? Obviously,
not all people can excel in athletics or even make the
team. Fortunately, though, physical educators and
fitness instructors are now more attuned to gearing
programs to your capabilities and limitations than
in the past.
You don't have to be athletic to be physically fit.
Traditionally, organized athletics have tended to
develop super-fit competitors for the entertainment
of a physically inept society. Programs that reward
the best and disenchant the rest leave the majority
ungratified and even alienated. Such a philosophy
has forced more people into the inept and unfit category.
Fortunately, we now realize that people who may not
win championships or make the team also need
invigorating exercise. Why should you be relegated
to be a mere spectator? You deserve the opportunity
to develop the skills and abilities to enjoy a full and
active life. If you can find the right program that
helps you discover some pleasure and gratification
as a result of exercise, you will become a convert.
Issue 08
More Reasons To Exercise
Knowledge truly is power, and you can
never get enough. Sometimes just having the knowledge
of the benefits to your health by incorporating exercise
promotes motivation. So, having said that, here are a
few more beneficial facts about those benefits.
You have to expend energy to gain energy. Regular
exercise helps to strengthen your heart so it doesn't
have to pump as hard during ordinary activities such
as climbing stairs. When you are in shape, your heart
actually gets more rest! As a result, you'll feel more
energetic. Exercise also boosts the body's production
of energy, which is created when oxygen combines with
calories from food within tiny "chemical factories" of
the cells known as mitochondria. When you work out,
your body manufactures more mitochondria, creating more
energy to fuel your muscles. Finally, exercise tames
energy-draining tension. When you're stressed, your body
pumps adrenaline into your system to prepare you to fight
or flee. The energy you use while exercising dissipates
that adrenaline rush, so you can relax.
Issue 09
Stretch and Massage Away Stress
When you're low on energy, your muscles tend to be
tight and contracted. It makes you feel like you are
sleep deprived. Sitting all day compounds the problem.
Stretching can help ease and prevent muscle tightness
and improve overall flexibility. As you hold a stretch
and then release it, you can actually feel the targeted
muscles begin to relax. Do four or five different
stretches several times throughout the day. One
effective upper-body tension tamer:
Sit tall and raise arms above you. Interlace fingers;
turn palms upward. Push arms slightly back as you
straighten them. Hold for ten to twenty seconds; release.
Another great stress reliever is massage. Massage reduces
muscle tension, stress, and improves mental energy. A
study done for five weeks on adults with stressful jobs and
home lives gave upper body massages to one group, twice a
week, 15 minutes each session. Another group just
sat quietly for two 15 minute sessions each week. Each
group was given anxiety, depression and job stress evaluations
prior to each 15 minutes session. After five weeks, both
groups were less depressed, but only the massaged group
scored lower in job stress and anxiety. The group also
performed better on the math exam when re-tested. The International Massage Association, who conducted the tests, states that massage relaxes muscles, which increases
circulation and sends more oxygen to the brain, enhancing
mental alertness.
Issue 10
Doomed to be Obese?
Are you doomed to be overweight? Are all your relatives
overweight so you feel this is the hand you were dealt?
Judging from the statistics, you might understandably think
so. Fifty to eighty percent of children of overweight
parents will become obese, versus only about nine percent
of the children of lean parents. Heredity may dispose you
to to be obese, but it is one medical condition that can
be completely controlled by each individual.
This isn't to say it won't be more difficult for some than
others, but ultimately we all have the final say-so in
whether or not we become obese. Researchers are constantly
trying to determine just how genes may trigger someone
to be overweight and how genetic factors interact with
environmental influences to promote obesity.
There has been much speculation that obese children and
adults may have lower metabolic rates than lean people but
recent studies do not support that data. The influence of
genes may be more subtle. Genetic factors may manifest
themselves in such ways as making you like sweets or fats
more than another person. They also may play a role in your
willingness to exercise, but one cannot forget environmental
factors. If you were brought up on fatty foods and sweet
desserts, you would naturally be more inclined to follow a
similiar diet as an adult. The same applies to exercise.
If you weren't brought up in an atheltic environment or one
that endorsed exercise as a way of life, it is only natural
you would not be inclined to exercise, either.
The bottom line? You do have the choice. People do
have control over whether or not they become obese and if
they do, they have the choice to make changes to correct
this difficult dilemna. It does require life time changes,
which is not always easy to do. You need self discipline,
motivation and determination. Therefore, knowledge of how
to go about incorporating the proper changes is imperative
as well as your attitude in applying those changes.
Issue 11
Warning Signs of Stress
We all feel stressed out at times; sometimes it
is the result of a given situation that eventually
is brought under control, other times it is an on-
going problem in which stress can literally become
a health hazard. When over-stressed for too long a
period of time, your body will respond in a negative
manner. Several things can occur, some have more
symptoms than others, some get different symptoms all
together. One of the more common is tension
headaches (not to be confused with migraine headaches).
Tension headaches will start in the neck and shoulder
region causing pain to radiate into your head and often
the feeling is described as having a vice grip on your
head, squeezing as tightly as it can. In some, the
pain will remain isolated to the neck and upper shoulder
area. Another common ailment from too much stress is
stomach problems. Cramping, indigestion, diarhea or pain
that feels as though it is in the lower chest.
Pain in the lower chest should never be taken lightly.
This can also be a symptom of a heart problem. If
you experience this, see your doctor. More symptoms of
stress include heart palpitations, tooth-grinding,
trembling, sweating of the hands and underarms, lack of
ability to concentrate and feelings of weakness and fatigue.
Stress is harmful. Stress lowers our immune system and
cause more discomfort than many physical ailments. There
are warning signs to determine if you are over stressed.
They are:
*INCREASED IRRITABILITY
*HYPERSENSITIVITY TO PERCEIVED SLIGHTS OR INJUSTICES
*WITHDRAWAL/CUTTING SELF OFF FROM FAMILY AND FRIENDS
*TEARFULNESS OR FREQUENT CRYING
*PROBLEMS SLEEPING
*PHYSICAL SYMPTOMS AS DESCRIBED ABOVE
*LOWER PRODUCTIVITY AT WORK
*MORE WORK ABSENCES
*DRINKING, EATING OR SMOKING MORE
What to do? Take a break during the day. The human body
was not built to give attention to one specific thing for
long periods of time. Don't skip your break time at work.
At home, take a break every couple hours from household
chores. If you begin feeling hungrey or tired, make notes
of the times and what you were doing to help you determine
triggers that may cause you to do something you will later
regret. Talk to someone close to you about things that are
bothering or angering you. If you feel anger is at the crux
of your stress, talk to a professional. Anger is a cover
emotion for feelings of fear, depression, embarrassment and
can become chronic.
Stress can be serious. If you have symptoms of stress and
it isn't caused by a temporary situation, pay attention to
it and seek some help. Stress reduction techniques, anger
management, counseling or even a good talk with your clergyman
can do wonders and lift your spirits to the betterment of
your health and well-being.
See also: The Physical Dangers of Stress
Issue 12
A FEW WAYS TO DEAL WITH STRESS
Last week we went over some of the warning signs of stress.
Here are a few tips on what to do and/or how to do
something to help you relieve your stress levels.
*Get out of town. A vacation or even a week-end get-away is
a terrific way to to relax and re-group. This puts some distance
between you and your stress triggers and can often help you
achieve a new outlook on things. Just be sure when you leave
for your get-away you really do get away from your commitments, both
physically and mentally. The mind set you bring with you is the key.
*Say no to quick fixes of chocolate and caffeine. These things
may give you a quick boost, but the effects are short lived. Not
long after the original boost, your energy plummets below its
pre-snack level. The common response is to eat more chocolate
or drink more coffee and going on an energy roller-coaster
ride. Occasional indulgences are fine, but if you rely on caffeine
and candy regularly, the ups and downs will leave you exhausted.
A better pick-me-up would be a protein/fiber/carb-rich snack such
as a small handful of nuts or an energy bar. Another good idea is
to take a quick, brisk walk. Just ten minutes can lift your energy
for an hour!
*Avoid emotional energy drainers. Do the people closest to you
drone on endlessly about their problems? BEWARE! Their habits
may rub off on you. Try to balance them with upbeat, active
friends who leave you feeling energized.
*Make peace with past hurts. You have to make peace with who
or what's hurt you or you'll carry that pain with you every day. Try to
use your spirit to overcome adversity rather than be done in by it.
*Get ample sleep. Sleep rejuvenates and energizes the body and
brain. During sleep, the body repairs and builds tissue as well as
neural connections in the brain. Sleep specialists say it takes about
eight hours of sleep to provide for sixteen hours of wakefulness.
*Find a "Feel-Good" hobby. Boredom saps energy in a major way.
It is, literally, psychologically fatiguing. Consider your interests, think
of something you always wanted to do as a hobby but never took the
time to persue. Any number of things can help. Take up gardening,
volunteering, (helping someone is the best energy and mood booster!)
finding a sport to take up or even learning a foreign language! Try
to make the most of your time. It is challenging, but can be very
rewarding!
See also: Coping with Stress
Issue 13
A Doubters Guide to Weight Lifting
Common questions I get and the answers:
Q. Do I really have to lift a lot of weight?
A. Yes and no. You do have to lift enough weight to challenge
the muscles, but shouldn't lift so much it causes pain. You
want to try to lift enough weight to exhaust the muscle you are
working to the point of being unable to lift it one more time. This
should occur in 12 to 16 repetitions. See also: Lift Weight to Lose Weight
Q. Won't this make me huge?
A. No for women. Men, you will gain more in muscle size, but I've
never heard a man complain about that. The reason is ladies, we
don't have the testosterone levels necessary for developing huge
muscles. What you will do; however, is build lean muscle mass and
that will take up less space in your body than fat does. You will
likely drop a size or two, even if you don't see too much of a weight
decrease.
Q. Do I have to join a gym? I'm not comfortable doing that.
A. No. If you are new at this, there are exercises you can do with
no weights at all that use your body as resistance and will be very
effective in building muscle mass. When you feel you are ready for
weights, you can buy them and start adding more than just your body
resistance. Just make sure you find proper instructions so you don't
injure yourself. See also: Working out Without Weights
Q. But I feel foolish and clumsy!
A. Never feel foolish. The moves will seem odd at first. After all,
if you've never done any weight training, the moves will feel alien
to you. This is perfectly normal and we all feel that way when we
start. Just find a time when you can have complete privacy and try
not to think about looking funny - focus on the muscle you are working.
Q. Will the work-out make me sore?
A. Yes, most likely. Especially when you just start a program.
Make sure to stretch after you work out. This feels
so good, you'll find you look forward to it. If you are real sore, an
anti-inflammatory helps, like Tylenol or Ibuprofen. But don't let the
soreness flatten you! It's good to keep moving a little to work out
the kinks. Also, and this is very important - NEVER DO WEIGHT
TRAINING TWO DAYS IN A ROW! You can do seperate work-outs
for upper and lower body two days in a row, but never work the same
muscles two days in a row. Always give your muscles at least one
day of rest between work-outs. You can do your aerobics on your
non-weight lifting days. This will further help to work out any kinks
as it warms the muscles and sends blood, oxygen and nutrients
throughout them. If you're real sore, go easy on the aerobics,
but do move! If your soreness is real debilitating, you are trying to
lift too much weight. Lighten up on your next work out. You shouldn't
be so sore you can't function. That's not good for you and can be
detrimental to your fitness goals.
Q. What if I fall off the routine for a few weeks?
A. Don't sweat it. You didn't build that strength in a couple of weeks,
you won't lose it in a couple weeks, either. Missing even a month
won't spell disaster, but don't do it on purpose! The sooner
you get back on your program, the better.
Q. How can I stay motivated?
A. Keep a diary of your work-outs. Write down the amount of
weights you use, the number of reps you're able to do and
when you add some more weight or another exercise. At the
end of three months, take a good look in the mirror - that may
be all the motivation you need! Also important is to pay attention
to the way you feel. You should find that there were chores or
challenges that were beyond you three or six months ago that
you now do with minimal effort because your endurance has
improved. Once you grow accustomed to the self-assurance
that physical strength training brings, not working your muscles
will feel un-natural and you won't have to worry about being
motivated - you'll want to keep it up!
See also: Health and Wellness Tools for printable charts you can use for your diary.
Issue 14
Easier Ways to Exercise
If you are over-weight, exercise can be an "exercise"
in feeling self-conscious. Going to a gym filled with
thin and muscular people isn't something that seems
too appealing. This is common and only means you are
very human. Here are a few ideas that can help:
Join a health club where most members are heavy. Many
clubs across the country cater to over-weight people and
you'll feel much more comfortable and will probably make
some great new friends. Facilities like this downplay
mirrored walls and other body-builder trappings. Check your
phone book to see if there is one near you and give this
idea some thought. If you find one, go visit it and get a feel
for it - you'll know if you still feel uncomfortable and find this
just isn't for you. Or, you may like the feel of it and find it
is something you'd enjoy!
So, you didn't like the health club, or perhaps it was too
expensive. Nothing wrong with that. You could give some
thought to buying a piece of exercise equipment for your
home. This could be a treadmill, rowing machine or
stationary bike or a set of weights for strength. Think this
through though, and know that you will commit to using it;
not letting it become a clothes hanger or a catch all.
Find ways to get some physical activity each day. Walk
rather than drive whenever you can - with gas prices these
days, this is more economical, too! If you have an option of
stairs or an elevator, take those stairs. If you communicate
in the office via e-mail a lot, don't! Walk to the co-worker
you need to bring a message to. Apply the same to the
phone.
If you are troubled with osteoarthritis, try swimming or water
aerobics. These are very good calorie burners and are very
easy on the joints.
Notable Quote on Exercise:
"We've yet to find a disease state where exercise isn't helpful".
--Miriam Nelson, PhD, scientist, Human Nutrition Research
Center on Againg, Tufts University.
Issue 15
High Blood Pressure? Pick up some weights!
It wasn't all that long ago people who suffered with high
blood pressure were discouraged from picking up weights
as it was commonly thought weight lifting would increase
blood pressure. Evidence now indicates the opposite -
this type of exercise can actually reduce blood pressure.
Research has been on-going since 1966 on this issue and
findings now indicate weight training reduces systolic
and diastolic (the bottom number) in those with
borderline hypertension.
Those who were studied exercises with weights 20 to 60
minutes, two to five times a week, for up to 14 weeks.
Lifting heavier weights for shorter periods of time and
lifting lighter weights for longer periods of time both showed
similiar results. Now, the American Heart Association
is recommending this type of exercise for people with and
without cardiovascular disease.
Please note, however, if you have uncontrolled hypertension,
a systolic blood pressure of 160 or higher, diastolic 100 or
higher, weight training is NOT recommended. Always check
with your doctor to determine if this type of exercise is for you. See: Working Out Safely with High Blood Pressure
What about wieght lifting and your heart? A while back a report
came out that stated weight lifting could stiffen arteries - not
true for the average adult lifting weights as a general fitness
routine. Those that suffered this problem that prompted the report
were lifting very heavy weights for only a few repetitions. They
were all young male athletes who did no aerobic exercise at all.
Aerobically trained athletes have more elastic arteries.
So, if you enjoy pumping iron, by all means, keep doing so! Use
weights that you can comfortably lift and begin to tire the muscle
by the 10th or 12th repetition. Also, be sure to do some type of
aerobic exercise such as walking, jogging, swimming etc. You
needn't run any marathons! Just get some movement on a
regular basis.
Issue 16
WEIGHT
Obesity is increasing at epidemic proportions in the U.S. With
it comes greater risk of adult onset diabetes, high blood pressure
and heart disease.More than half of all adults in America are
overweight. Obesity accounts for more than 300,000 premature
deaths in the U.S. each year.
THE GOOD NEWS:
Over-weight people who lose just 5 to 10-percent of their body weight
can significantly reduce their risk for these health problems. This
means that if you weigh 200 pounds, losing just 10 to 20 pounds
may help significantly .
Check your waist to hip ratio to determine if you need to lose some
pounds.
To calculate your ratio, measure around the smallest part of your
waist with a tape measure. Then, measure around the largest part
of your hips. Divide the waist measurement by the hip measurement.
According to the National Institutes of Health, women with waist-to-hip
ratios of more than 0.8 or men with waist to hip rations of more than
1.0 are "apples". They are at increased health risk because of their
fat distribution.
For men, the ration should be less than 1.0, and for women it should
be less than 0.8. The National Institutes of Health says those who
have ratios higher than that may have an increased risk for diabetes,
heart disease and hypertension.
In addition to where a person carries his weight, body fat percentages
have been associated with the heightened health risks.
Issue 17
Walk to avoid heart disease!
Women who walk only
one hour a week at an easy pace have half the risk of
coronary heart disease as sedentary women. These
results are from a study of over 40,000 women and
were published in the March Journal of American Medical Association.
It doesn't even matter if you walk fast or slow, just so
you get an hour in every week. Think of that! That's only
ten minutes, six days out of the week!
Of course more is better - I suppose you knew that was
coming, but this is very good news, especially for those
who are not used to walking or any exercise for that matter.
According to this study, women who did more vigorous
exercise had an even lower risk of heart disease, but
we all have to start somewhere and even if you stayed
with this one hour a week, you're still giving yourself
important health benefits.
Issue 18
The Heart
The heart is a muscle, and as with any muscle, must be
exercised to stay strong and working. After two to three
months of aerobic exercise on a regular basis (three times
a week for 20 or more minutes), the heart thickens, pumping
more oxygenated blood with each beat. The arteries expand
and allow greater blood flow. The working muscles of the
arms and legs become efficient at using oxygen from the
bloodstream. Exercise capacity improves tremendously.
The major risk factors for heart disease are reduced by
aerobic exercise. Higher levels of HDL (the good cholesterol)
are produced, and the arteries have less plaque. The resting
heart rate decreases, resulting in the same amount of blood
pumped each day but with less wear and tear on the heart.
Numerous studies indicate that aerobic exercise reduces
depression and anxiety, and calms the mind. Sleep habits
improve over a period of time. It is also believed the more
active you are, the longer you will live.
Next week we'll discuss ways and reasons to monitor
your heart rate.
Issue 19
Heart Monitors
Monitoring your heart rate can be beneficial in helping you
achieve weight loss and super body conditioning. They will
tell you just how hard you are - or are not - working your
heart. It is important to learn where your heart rate should
be while you are doing your aerobic exercises, as too high
can be detrimental and too low won't give you desired
benefits. People will often over-do their workouts when
they begin them and consequently become too sore and
fatigued, the negative effects of doing too much, too soon.
This almost always leads to problems maintaining an
exercise program. Who wants to purposely suffer?
A heart monitor will register the heartbeats per minute
during your exercise routine. Some have a sensor that fits
worn around the chest, some are clipped on to an ear lobe
and others pick up the beat through the grip your hands
use on aerobic exercise machines. If you fall into the
category of one who trains regularly for optimal health,
not to become athletic, a heart monitor can be especially
helpful. Also, if you are at either end of the spectrum i.e.,
just beginning a workout routine or training for a competitive
event, a monitor can be essential.
A price on an average heart monitor will range from about $60.00
for a basic model that includes a test strap, watch/monitor and
shows only the heart rate. For about 100.00 dollars you can get one
that gives heart rate zone, calories burned and duration of exercise.
If you want to go all out and spend 160.00 dollars, a model called the
Polar M21 has all the bells and whistles. It supplies heart rate
target zone, calories used, a help feature, back lighting, a titanium
case, time of day, beep signal at high and low end of target heart
rate zone and will tell you when you are working at a level too high
or too low. If spending these amounts don't appeal to you, learn
how to monitor your own heart rate with your two forefingers placed
lightly against your pulse points in your neck or wrist.
You can monitor your heart rate following formula: 220 minus your
age will equal your maximum heart rate. You can use percentages
to find your training zone. The American College of Sports Medicine recommends working at an intensity of 60 and 80 percent of your
maximum heart rate for your most efficient workout. The most
common way to count the number of beats per minute is to count
for 30 seconds and multiply by two or 15 seconds and multiplied
by four, or the quickest but least accurate is six seconds
multiplied by ten.
Issue 20
Flying Fitness
Exercises you can do in mid-air! Summers means travel for many,
but even if you find yourself cramped in an airplane seat for several
hours, you can use that time to get in a little exercise. If you remain
sitting throughout a long flight, you will most likely find you'll be stiff,
achy and swollen when you finally do get up. The most obvious idea,
of course, is to get up and walk around the plane for short interval.
However, if you are really stuck in your seat, there are a few exercises
you can incorporate every 30 to 60 minutes.
1. Heel raises. Sit with your feet flat on the floor, about hip-width apart.
Lift your heels so only the toes and balls of your feet remain on the floor.
Do one lift per second for 20 seconds.
2. Toe taps. Lift toes so only your heels remain on the floor. Do one
tap per second for 20 seconds.
3. Ankle circles. Rotate right foot ten times clockwise then ten times
counterclockwise. Repeat with left foot.
4. Overhead stretches. Reach arms straight up and stretch. Bend at
the waist, and slowly lean right, then left. Do three times for each side,
holding each for ten seconds.
5. Back twists. Reach right arm across your body and grab left
armrest. Slowly turn torso as far to the left as is comfortable.
Hold for ten seconds. Do three times, then switch sides.
You'll get your blood circulating, oxygen flowing throughout
your body and feel better when you can finally get up and move!
View More Exercises!
Issue 21
Minimum Body Fat Percentage
The minimum body fat percentage considered safe is five
percent for males and twelve percent for females. The
average adult body fat considered healthy is 15-18 percent
for men and 22-25 percent for women.
Several methods are available for assessing body fat:
WAIST TO HIP RATIO. Simply divide waist circumference
by hip circumference. A ratio greater than eight tenths of
a percent (0.8) is considered to be a health risk for women.
For men, a ratio of ninety-five hundredths of a percent (0.95)
or higher is considered a health risk.
SKINFOLD MEASUREMENT. Approximately 50 percent
of fat is stored under the skin. Measurement of the skin
thickness at several areas of the body using calipers can
indicate the overall body fatness.
BIOELECTRICAL IMPEDANCE. A low level of electrical
current is passed though a person's body by electrodes
placed on a wrist and ankle. The greater the resistance
to the current flow, the greater the percentage of body fat.
HYDRODENSITOMETRY. Fat is less dense than water.
The difference between your weight on dry land and your
weight when you are submerged in water is the estimate
of your total body fat. This test is a very accurate
measure of total body fat.
See also: The Skinny on Fat
Issue 22
Preventive Health Care
Preventive health care is necessary to avoid dealing
with obesity, circulatory problems, heart disease,
diabetes, and a lack of energy later in life. The best
way to guard against poor health and to improve almost
every aspect of life is to include exercise in your daily
life. Smart choices, consistent physical activity, and
proper diet will make it possible to enjoy vitality and
good health now and in the years to come.
Today is the day to begin!
The best way of dealing with the stresses of daily are
working out. By doing so, you can literally "work out"
anger, depression, and anxiety. Exercise stimulates the
release of endorphins, natural painkillers, and mood-elevating
chemicals. Along with relieving stress and experiencing a
natural high, heart and cardiovascular health will improve
over time. Most importantly, exercise includes the following
benefits to overall health:
- Blood pressure is lowered.
- Cholesterol is lowered.
- Blood sugar levels regulate themselves.
- Calories are used as energy rather than stored as fat.
- Toxins are eliminated from the body through perspiration.
- Bone loss is slower.
- Muscles are toned and work more efficiently.
- The mind is invigorated, making it easier to remember, create, and learn new concepts.
Issue 23
Ten cool ways to burn calories!
No sweat with these fun workouts! Wet workouts are great
for the soaring summer temperatures. Following are ten
activities and the amount of calories they burn per half-hour.
Swimming - 340
Treading water fast - 340
Jogging in water - 272
Swimming (crawl and backstroke) - 272
Running under sprinklers - 204
Snorkeling - 170
Walking in water - 170
Water aerobics - 136
Jumping waves in the ocean - 102
Tubing down a river - 51
These amounts are based on a 150-pound person.
If you weigh more, you'll burn more calories, if you
weigh less, you'll burn less.
Issue 24
Hot workouts
Try not to let summer heat cramp your workouts.
To exercise smart in the heat, practice the following:
- Drink water or another fluid before you exercise and afterwards.
- During exercise, try to drink at least six ounces every twenty minutes.
- Consider the humidity - as well as the temperature. With a lot of moisture in the air, your body cannot get rid of heat efficiently by sweating.
- Beat the heat by exercising early in the morning.
- Wear lightweight, loose clothing in a light color to reflect the sun's rays.
Issue 25
Work out at the Beach!
Hitting the sand on the beach is a great way to boost your work
out and tone and shape your legs! A beach is an ideal fitness-walking
environment of water, sand and waves. Incorporating these
exercises in the summer months will give you a little tougher
workout and quicker results from your added efforts.
When you walk on sand your muscles have to work harder. If you
take off your shoes and walk on the sand barefoot you really target
the tiny muscles in your feet. A big plus is that the sand absorbs
more shock than an asphalt road, making walking easier on the joints.
For your butt, tackle some sand dunes, for your thighs, walk through
calf-to-waist deep water. A 150-pound person can burn 275 calories
per hour walking on sand. The softer the sand, the greater the work
out. Walking on the sand or beach walking as this is commonly
referred to, can be strenuous so here are a few precautionary measures:
- Go slower and for shorter distances. Start with one to two miles if you normally walk three and increase slowly. If you are on soft sand and/or going barefoot, cut back even further.
- Walk out and back. Going in only one direction on a slanted shoreline can set you up for ankle tendinitis or other injuries.
- Watch out for hot sand that can blister your soles. Also, remember to apply sunblock to the tops of your feet.
- Wear "aqua socks" with a sole and shuffle when you walk in water to scare away sea critters and to avoid stepping on anything sharp.
- Check tide tables before starting out so you don't get caught in high tide on your way back.
- Stretch afterward, paying close attention to your calves and hip flexors. If you have back problems or weak ankles be cautious. Loose sand is unstable and places slightly different stresses on your body. Start your beach-walking program in sneakers on firm sand close to the water edge.
Issue 26
Get Moving!!
No matter what the activity is, my advice is to get moving and keep
moving. Exercise can increase life expectancy by improving
circulation, lowering blood pressure, and reducing overall risks.
Exercise programs designed for younger adults may not be appropriate
for people over 50. A well-designed program includes activities that
begin slowly and include flexibility, strength, and cardiorespiratory
exercises that are age appropriate. You may need to undertake
variations of traditional exercises (such as sitting while exercising
versus standing) for joint, muscular, or skeletal problems. During
exercise, the target heart rate should not exceed 120 beats per minute
except in exceptionally fit adults such as runners. You should
discontinue exercise at the first sign of pain or discomfort. A
physical examination including a stress cardiogram, a blood pressure
check, and an evaluation of joint functioning is recommended for older
adults starting an exercise program after being sedentary or with a
family history of heart problems.
