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April, 2004 |
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We know that there are numerous benefits from
exercising and we derive these benefits at any age. It improves our
cardiovascular fitness and muscular endurance, which translates into
increased energy. So staying physically active appears to be increasingly
important the older we get. Many of the problems associated with aging, such
as the increase of body fat, decreased flexibility and muscular strength,
lower metabolism and slower reaction times are generally signs of inactivity
that can be minimized or even prevented with exercise. Here are some guidelines that cover a complete range of exercise activities. The four basic elements of physical fitness are: 1. Cardiovascular endurance 2. Muscular strength 3. Muscular endurance 4. Flexibility The most vital element is cardiovascular endurance. It “is the sustained ability of the heart, blood vessels, and blood to carry oxygen to the cells, the ability of the cells to process the oxygen, and the ability of the blood…to carry away waste products”. Every cell in the body needs oxygen to function. There is no more basic element of fitness than this…to see that the heart, lungs, and circulatory system do their job. Your endurance can be built up through different exercises that will enhance the body’s ability to deliver larger amounts of oxygen to the working muscles. In order to achieve this, your exercise must use the large muscle groups, such as the leg muscles (quadriceps, hamstrings). When your exercise lasts longer than two or three minutes, the muscles get most of their energy from processes that require an increased supply of oxygen. Because of the role played by oxygen, these activities are called “aerobic“…meaning with air. Aerobic activities include brisk walking, swimming, jogging/running, bicycling, cross-country skiing and more. If you incorporate regular aerobic activities daily, your heart will be able to pump more blood and deliver more oxygen to the muscles. They then develop a greater capacity to utilize the oxygen. This is known as the aerobic “training effect.” Your heart is stronger and can pump more blood per beat. The result…your heart rate will decrease during exercise and at rest as it acquires the ability to recover more quickly. The American College of Sports Medicine suggests performing aerobic type exercises for 15-60 minutes a day, 3 - 5 times per week. Aerobic exercise decreases the risk of heart disease, helps to lower blood pressure and cholesterol levels, and is important in the managing of diabetes because it aids in weight control/loss and lowering blood sugar levels. Aerobic activity also helps to give one’s self-esteem a big boost. For those who are concerned about osteoporosis…less strenuous exercise such as walking, leisure bicycling, or a modified weight training program is shown to be beneficial. Gardening and raking, when done on a regular basis can improve muscle tone; but try to work at a constant pace. Any type of weight-bearing activity that places stress on the bones can help maintain or increase bone mass. Muscular strength and endurance go hand in hand. Endurance enables you to maintain a sustained effort, while strength gives extra force to your tennis serve or golf swing. Strength gains come more quickly from exercising with a maximum amount of resistance (usually weights) that you can lift comfortably in a few repetitions. You build endurance when increasing repetitions... working below your maximum level and gradually increasing the number of times you perform the exercise. Flexibility is the ability of the joints to move through their full range of motion and it varies from person to person…even joint to joint. Having good flexibility helps to protect your muscles against pulls and tears. The muscles contract and tighten as you work out; therefore, stretching after your exercise is a must. For instance, stretching the lower back and hamstring muscles will help to alleviate pain in the low back area, calf stretches can help to prevent leg cramps and stretching the arms, chest and upper back will ease pain and soreness associated with your exercise workouts. It’s not too late to start benefiting from exercise even if you’ve been sedentary for most of your life. “Sedentary men who become more active might reduce their risk of death by 24 percent”. This was the finding of a study of nearly 17,000 Harvard alumni. The beneficial effects of exercises exist only for a short time. When you stop, you start to lose them. This process is known as “detraining.” How quickly this happens depends on how fit you are and whether or not you have been on a long-term exercise program, have been sedentary, and the type of exercise you have been doing. If you haven’t exercised in several months, don’t expect to return to peak condition after a week of training. Start back slow and easy...not too much, too soon. Start with a low to moderate level of intensity…one that will leave you feeling good afterward, then gradually lengthen your workouts and increase your pace. Remember, “no pain, no gain” is a myth. Your exercise should require some effort, but if you experience pain, it is your body’s warning sign and is foolish to ignore. General muscle soreness may come after exercise and this could indicate that you are not warming up properly, or just starting “too fast too soon.” Take the time to warm up to prepare you for the exercise, then make sure to cool down after exercise…and slow down gradually to prevent an abrupt drop in blood pressure that occurs if you stop a more vigorous activity. Don’t forget to stretch those tightened muscles to maintain flexibility and reduce the risk of injury. (The Wellness Encyclopedia, University of California, Berkeley) |
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Many Americans rush through
their daily grind (afraid of missing the turn of the revolving door) until a
disease such as cancer wreaks havoc on their physical and emotional lives.
Now a growing number of organizations and hospitals are discovering that
Yoga, a 5000-year old therapy, may help those facing this dreaded disease.
"It's the oldest strategy for stress management," says Debra Mulnick, a
registered nurse. Stress weakens the immune system, making it even tougher
to battle cancer. The many Yoga forms involve stretching and strength
exercises, deep breathing, and meditation. Cancer treatments such as
chemotherapy and radiation produce side effects such as fatigue, nausea and
pain. |
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Welcome Christen
to our HealthStyles staff. |
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Quotable Quotes... |
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You can make more friends in
two months by becoming interested |
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The Why’s and Wherefores of Antioxidants |
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Antioxidants are our natural defenses against
free radicals…unstable chemicals that result from burning carbohydrates in
our bodies to produce energy. We take in more free radicals from polluted
air and tobacco smoke, and produce them faster when we exercise. Free radicals oxidize compounds in the cells of our body and our DNA, causing damage to these structures, which can harm us in many ways. Essential antioxidants include Vitamins C and E, beta-carotene and selenium. You can get all the essential nutrients from a balanced diet, but are we eating a good nutrient-rich diet on a daily basis? A “balanced diet” isn’t just one includes a variety of foods. A person needs at least 1600 calories daily to get sufficient quantities of the essential nutrients needed, and 2/3 of those calories should be from fruit-vegetable and bread-cereal groups. Try as hard as you might, it’s next to impossible to keep track of your intake of the essential vitamins and minerals needed on a daily basis. Taking supplements, especially a good multivitamin-multimineral is a way of adding more “nutritional insurance.” It is how you can be sure of getting ample amounts of the required daily nutrients, not just the minimum level. |
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PERFECT
HEALTH PACK I |
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tray. Balanced Health - Perfectly balanced to support optimal cell health, healthy blood flow, joint mobility, as well as optimal memory, learning and concentration without eating the fish. Get your Omega 3 fish oil Concentrated Fruits and Vegetables Captures crucial phytonutrients from natural fruits and vegetables… enough to equal 10+ servings in two easy-to-swallow tablets. Nutrilite supplements give the added benefit of high-quality plant and fruit concentrates. Nutrilite…fruji - concentrated fruits and and vegetable bar now available. CARB BLOCKER 2 Enzyme inhibitor Natural plant extracts that block both sugars and starches. A gentle way to help control calorie absorption from carbohydrate-rich foods. |
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Take the Health
Nutritional Assessment - FREE. |
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Health Styles
‘on-going’ classes: |
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Circuit Pool Classes |
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Monday |
Tuesday
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Wednesday |
Thursday |
Friday |
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Have a Blast… |
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Our April Birthday Wishes go to... |
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Kathy Dundon -
4/2 |
Sharon Harrah -
4/12 |
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What a
great birthday, anniversary, or ‘just because' gift! |
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Recipe Corner... |
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Skillet Pork Italiano |
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1 Lb. lean pork tenderloin, cut into cubes 2 tbsp. olive oil 1 clove garlic, minced 2 zucchini, sliced 1 can (16 oz) Italian-style chopped tomatoes 1 tsp. sugar 1 tsp. Italian spice mix 1 tsp. fennel seed |
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| Heat the oil in a large non-stick skillet and sauté the pork until it loses its pink color. Add the garlic and zucchini and continue to sauté another 3 minutes. Add the tomatoes, sugar, and spices. Stir, lower the heat, cover and simmer 15 minutes. Serve over cooked pasta or steamed rice | ||
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