Healthy Tips

 

Flexibility is a very important part of a well-rounded exercise program and is one of the 11 components of physical fitness. Flexibility is a health-related component of fitness. As we age, muscle rigidity can slowly set in which can have hazardous effects on our daily activities. Immobility will certainly cause problems for individuals in their senior years if proper stretching is not performed regularly.

Prevent muscle rigidity in the future by doing a proper stretching program today. Stretching can be done every day and can only take up to 10 minutes to stretch your major muscle groups. Improving flexibility can be done at all stages of life. If done properly and consistently, you will see an increase in flexibility throughout your entire body.

Stretching should always be done after a 10 minute low-intensity warm-up. This warm-up is needed to get the blood circulating through your muscles and to prevent injuries. Always relax and go slowly into a stretch. An effective stretch should be held for 30 seconds on each muscle. Be sure to breathe normally when holding a stretch. A good stretch should be uncomfortable but not painful. Never use a ballistic movement, or bounce a stretch. This can cause injury.

Research shows that stretching not only increases flexibility, but can also help to reduce blood pressure, stress, and anxiety. Please contact us for more information regarding proper stretching and individual stretching programs.

Cardiovascular conditioning is a very important part of one’s training program. The number one reason for doing cardio is to keep your heart strong in order to efficiently pump oxygenated blood throughout your body. Cardio training also helps to reduce one’s body fat and body weight (see aerobic conditioning for more info).

Interval training is a great way to mix in high-intensity cardio bouts with low- intensity bouts. Research shows that interval training helps to boost one’s metabolism throughout the day, improve cardiac output, burn high amounts of calories in a short period of time, and reduce body fat and body weight.

The idea of interval training is to work harder in a shorter period of time (20-30 min.) to achieve higher levels of fitness, rather than exercising longer with the similar results. Interval training may not be for everyone, due to reaching a heart rate in the higher range of your target heart rate zone. Please be sure to use our Target Heart Rate Calculator by clicking on Aerobic Conditioning/Target Heart Rate to the right. This will give you your target heart rate zone. Interval training can be very beneficial, yet there is a higher risk of injury and the possibility of fatiguing quickly.

I recommend doing 2 days/wk of cardio interval training for 20-30 minutes each day and 4 days/wk of low to moderate intensity cardio for 40-60 minutes each day. Both types of cardio conditioning are beneficial, one is not better than the other. Staying physically active every day of the week is most important for keeping your heart strong and working efficiently.

The following is an example of 30 minutes of interval training on a treadmill. This example is for fit individuals accustomed to daily moderate cardiovascular conditioning. Interval training can be done with any type of cardio mode (i.e. elliptical, bike, swimming, walking outside, etc.) Always do a 5-10 minute low-intensity warm-up before any work-out. This example has a gradual cool down at the end.

Treadmill Interval Training involving Speed and Incline:

Speed (mph)                            Incline                                     Minutes

4.5                                             1%                                             3

6.0                                             0%                                             1

4.5                                             2%                                             3

6.0                                             0%                                             1

4.5                                             1%                                             3

6.0                                             0%                                             1

4.5                                             2%                                             3

6.0                                             0%                                             1

4.5                                             1%                                             3

6.0                                             0%                                             1

4.0                                             2%                                             3

5.5                                             0%                                             1

3.8                                             1%                                             3

3.4                                             0%                                             3

Breakfast has been proven to be the most important meal of the day. Getting the proper nutrients such as complex carbohydrates, lean protein, and vitamins and minerals will give you great energy throughout the day, can help to boost your metabolism, and can help you to eat less late in the day

Staying physically active throughout the week is most important for burning calories and keeping your heart strong. You must remember that your heart is the number one muscle in your body that keeps you alive. Physical activity will keep your heart rate up and will help you to lose weight. The recommended 60 minutes can be broken up throughout your day.

For example:

• Walk stairs at home first thing in the morning for 5 minutes
• When at work, park furthest away from your entrance
• During your lunch break, walk outside during nice weather; walk inside and climb stairs during poor weather
• Have kids? After work play tag with them or have a dance party
• Go for an evening walk

Positive thinking is very important in staying motivated and focused during your weight-loss program. There are going to be days that you just don’t want to exercise or eat the right foods. This is completely normal. Everyone trying to lose weight goes through this. During these low days, it is best to talk to your support group, your family, friends, or personal trainer. Let them know how you are feeling. They will help you to get that positivity back in order to keep you focused on your goals.