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July, 2003 |
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Choosing the correct type of shoes for your feet
will help you to avoid injuries and/or pain later on. While your particular
mode of exercise can bring many benefits, wearing the wrong type of shoe can
cause many problems, such as back/hip pain and sore ankles. Did you know
that when walking one mile, your foot strikes the pavement approximately
1,700 times?! The strike force travels through the foot, to the ankle and
knees and up to the hips and lower back. Your shoes are the shock absorbers,
and if you don’t wear the right kind, sooner or later…you are going to
suffer. By the way, just how old are those shoes you’re wearing for exercise? Don’t make the mistake of wearing them for any great length of time. They may look good on the outside, but it’s a pretty good bet that the inside cushioning of your shoes are already worn out. You only have one pair of feet - so get to know them! * Women’s feet are wider in front and narrower in the heel then men’s feet. * Women’s feet generally have higher arches, are bonier and less padded then men’s. * Women are also more prone to bunions from wearing high heels and pointed-toe dress shoes. Knowing your feet will help you when buying the shoe that is suited to your type of foot...flat, normal or high arched. * High arched feet…wear a well-cushioned shoe. * Low arched feet - your arch rolls inward - wear a stable, motion-control shoe with additional arch support. * Flat footed (your foot strikes the ground on the outside of the foot and then rolls inward after landing)…wear a motion-control shoe. * Normal feet - wear a shoe with a good arch support and moderate control. * Wear a stabilizing shoe if you have a flexible arch or tend to over pronate People who walk at the mall should wear a shoe with extra cushioning and flexibility as the floor surface tends to be harder, (generally just tile over cement). Make sure to avoid stiff shoes and if you who are an avid walker, wear a running shoe as they are more supportive. To avoid specific problems, here are some suggestions: * Feel a burning sensation on the bottom of your feet? You may be wearing too stiff of a shoe for walking. Wear a flexible shoe - and one that is flexible in the toe area. * Sore ankles? You need shoes with more arch support and a bit higher in the heel area. * Aching knees? Wear a well cushioned. motion-control shoe, one that has good support. * Lower back or hip problems? Wear a shoe with extra cushioning and support. * Need to buy new shoes? Go to a store where you can get shoes fitted by someone who knows about the design of shoes and what you specifically need. Yes, you might have to pay more, but it’s worth paying for their expertise. Also, wear the shoes you walk/exercise in when buying new shoes so that the person helping you can assess what type of shoe you need. |
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Nothing quells the appetite like water, lots of water. |
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Tips and Tidbits |
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Doing the same workout routine can get to be a habit…a boring habit!
Alternating your routine will help to prevent boredom and burnout…so give
your
body a little bit of a jolt and alternate your speed and/or intensity when
doing
your aerobic workouts. This will help to rev up your metabolism. (As a person ages, metabolism decreases.) As an example: Walk at your normal pace on the treadmill or walk outdoors for 20 minutes at a moderate pace (3.0 to 4.0 mph) then increase the speed for just 30 to 60 seconds during your workout. Do this every five minutes or so. It is a good way to increase your metabolism without over taxing the body, and it’s the painless way to increase speed and intensity. Each time you workout, increase the time of the faster speed in small increments. In a matter of weeks you can work up to a higher level. You can also take it to the next level by adding circuit training to your fitness routine. This is a good way to reach the next level of strength, endurance, and weight loss. Instead of spending 30-45 minutes doing strength training and another 30-45 minutes doing aerobics, try combining the two for a better workout. This will also help to take the boredom out of your routine. An example: do five minutes on your aerobic workout such as the bicycle, treadmill, elliptical trainer, and stair stepper, then alternate with five minutes of strength training (free weights, weight machines, or resistance bands). Remember to warm up for 5-7 minutes before starting your strength/weight work. Walk at a moderate pace (3.0-3.5 mph) or ride a stationary bike before lifting weights. Starting your strength workout without warming up can cause tiny tears in your muscle tissue which you probably aren’t even aware of at the time. |
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Some fitness buffs, in an effort to increase exertion thus calorie burning,
sometimes carry hand weights, or Velcro attached wrist and/or ankle weights
while power walking or jogging. Recent studies have shown that this added
weight
has been deemed miniscule. There is also increased risk for injury which
makes
this practice unsafe. |
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HealthStyles Fitness Center Members |
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Remember… |
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New Fitness Programs |
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12-Week
Weight Loss Program - $250.00 |
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4
Week-Just Startin’ Out Program - $95.00 |
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12-Week
Body Makeover Program - $230.00 |
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4-Week
“Silver” Fitness Program for 55+ - $95.00 |
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Healthy
Kids Weight Loss Program - 12 weeks-$250.00
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SUMMER HOURS |
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WEEKDAY HOURS REMAIN THE SAME ... 5AM - 9PM |
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Saturday & Sunday: 6 AM - 12 PM - Through labor Day |
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Add Variety
to your workout program… |
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Nutrilite Corner |
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Recipe Corner |
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MORNING FRUIT
AND YOGURT BOWL |
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1/3 cup plain nonfat yogurt |
Process the yogurt, cottage cheese, sugar and coconut extract in blender
for about 15 seconds - or until smooth. Transfer this mixture to a bowl, cover and refrigerate. Preheat the oven to 375° Spread the oats and almonds in a shallow pan and toast in the oven, shaking the pan occasionally, 5 minutes - or until golden. Remove the pan from oven and set aside to cool. Meanwhile, hull and halve the strawberries. Place grapes and berries in a medium size bowl. Just before serving, peel the banana, cutting it into large chunks. Add it to the bowl with other fruit. Spoon yogurt mixture on top. Scatter the oats, almonds, raisins, and mint over the yogurt and serve. |
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Nutrition Information Per Serving: |
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What a great
birthday, anniversary, |
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Our July Happy Birthday Wishes go to.. |
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Jean Boyle…….…....7/1 |
Al Roth………….7/10 |
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PERFECT HEALTH PACK I |
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Double-X, Balanced Health, Concentrated Fruits and Vegetables |
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Double-X - Power-packed with 45 nutrients, vitamins, minerals, and plant concentrates with phytonutrients from 16 natural plant sources that energize you from the inside out for optimal health. Comes with a 31-day supply in a reusable tray. |
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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 |
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Concentrated Fruits and Vegetables -
Captures crucial phytonutrients from natural fruits and vegetables - enough
to equal 10+ servings in |
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Read Back Issue, |
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