Bring It Home

Jeff Angel

Jeff’s Healthy Tips

Do You Do Functional Fitness Training?

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Functional fitness training combines exercises that train your muscles to perform everyday activites safely and efficiently. Most people exercise in order to improve their health and quality of life. This is exactly what funtional fitness training does. Training and developing your muscles in this way will help you to perform daily activities such as carrying groceries, shoveling snow, walking up and down stairs, or just running around the backyard with your kids.

According to the Mayo Clinic, functional fitness exercises train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work, or in sports. As I teach my clients these multi-muscle group movements,  I emphasize the use of core stability and strengthening in each exercise. I encourage clients to perform these exercises on a BOSU, balance discs, or balancing on one leg.

Functional exercises should involve multijoint and multimuscle group exercises. For example, instead of doing just a standing bicep curl moving only the elbow joint, perform a squat on a BOSU with a bicep curl. Or, take a basic lunge. You can make this more challenging by adding a lunge and shoulder press together. Some examples of functional fitness training using multimuscle group exercises can be seen on our YouTube channel and in our Photo Gallery. Performing theses exercises properly and consistantly may help to improve your overall quality of life and reduce injuries as you age.

Older adults and seniors will certainly benefit from functional fitness exercises. These exercise will help to increase overall strength, coordination, and balance which may reduce the risk of falls. Funtional fitness training is a weight-bearing activity and can help to prevent and, in some individuals, reverse osteoporosis.

If you are new to exercise, are elderly, or pregnant, it is best to check with your doctor before performing multimuscle group funtional training. This type of training is a little more advanced and requires focus and concentration and will be sure to get your heart rate up. Always remember, if there are more muscle groups moving at one time then the heart must pump higher amounts of oxygenated blood throughout the body to keep those muscles moving. Therefore, you are not only strengthening your muscles, you are also making cardiovascular improvements as well!

Adding functional fitness training to your workouts will certainly improve your overall health and well-being and will make your daily life stresses a little easier to deal with.

Are You Getting Enough Exercise?

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The American Heart Association suggests at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous physical activity). Thirty minutes a day, five times a week is an easy goal to remember, however you will also experience benefits even if you divide your time into two or three segments of 10 -15 minutes per day.

Physical activity is anything that makes you move your body and burn calories, such as climbing stairs or playing sports. Aerobic exercises benefit your heart, such as walking, jogging, swimming or biking. Strength and stretching exercises are best for overall stamina and flexibility.

The simplest, positive change you can make to effectively improve your heart health is to start walking. It’s enjoyable, free, easy, social and great exercise. A walking program is flexible and boasts high success rates because people can stick with it. It’s easy for walking to become a regular and satisfying part of life.

The following chart represents an estimate of caloric expenditure during specific physical activity. Listed are 4 different weight categories. Caloric expenditure is influenced by intensity, mode of exercise, one’s level of conditioning, metabolism, and body weight. Try to do at least three of these activities during your training week. This might help to keep you from getting bored with your weekly schedule and will help to make you a more well-rounded fitness enthuseist. You might even find a new mode of exercise to enjoy. My top two exercises are jump rope and fast-paced calisthenics. My new favorite that’s been around for years… the rowing machine.

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Change Your Workout with Interval Training

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Is your training becoming boring doing the same old routine day after day? Not seeing any changes in your body or your fitness level? Then you are ready to make some changes in your work-out routine. Interval training is one of the best ways to add high intensity into the same old training routine. If it’s good enough for elite athletes worldwide, then it should be good enough for the average person just trying to stay healthy.

What is interval training?
Interval training is simply alternating bursts of moderate to high intense activity with intervals of lighter activity.

For example, walking can be changed into interval training. If you’re in good shape, you can incorporate short bursts of jogging into your regular brisk walks. If you’re less fit, you might alternate leisurely walking with periods of faster walking. If you’re walking outdoors, you could walk faster between mailboxes, trees or other landmarks.

What can interval training do for me?
If you’re a beginner, intermediate, or advanced exerciser, interval training will help you change your regular exercise program and make you more fit. Here are some benefits of interval training:
  • More calories will be burned. The more vigorously you exercise, the more calories you’ll burn — even if you increase intensity for just a few minutes at a time.
  • Your aerobic capacity will improve. As your cardiovascular fitness improves, you’ll be able to exercise longer and with more intensity.
  • You won’t be bored. Turning up your intensity in short intervals can add variety to your exercise routine.
  • No special equipment is needed. You can simply modify your current routine.

Motivation Keeps You Moving

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Starting a fitness program is a difficult task for people. Staying on track can be even more challenging. Have you ever started a fitness program and then quit? If you answered yes, you’re not alone. Many people start fitness programs but stop when they get bored or results come too slowly. Here are some tips to help you stay motivated.

1. Set goals

Start with simple short term goals and then progress to longer range goals. Be sure to set goals that are realistic and achievable. It’s easy to get frustrated and give up if your goals are too ambitious.

For example, if you haven’t exercised in a while, a short-term goal might be to walk 10 minutes a day three days a week. An intermediate goal might be to walk 30 minutes five days a week. A long-term goal might be to complete a 5K walk.

2. Make your training fun

Participate in sports or activities that you enjoy, then vary your routine from day to day. If you’re not enjoying your workouts, try something different. Join a volleyball or softball league. Take a dance aerobics class. Join a health club or martial arts center. Exercise does not have to be boring. You’re more likely to continue with a fitness program if you’re having fun.

3. Mix physical activity into your daily routine

If it’s hard to find time for exercise, don’t fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Take the stairs instead of the elevator. Walk up and down sidelines while watching the kids play sports. Pedal a stationary bike or do strength training exercises while you watch TV at night. You must find the time to be active throughout the day.

4. Write it down

If you are looking to lose weight, shrink your waist, or improve your aerobic conditioning, you should write down your daily exercise. Seeing the benefits of regular exercise on paper may help you stay motivated.

You may also find it helps to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals and remind you of your progress.

5. Train with a friend or in a group

You’re not in this alone. Invite family, friends, or co-workers to join you when you exercise. Work out with your partner or other loved ones. Play soccer with your kids. Organize a group of neighbors to take fitness classes at a local health club.

6. Reward yourself

After each exercise session, take a few minutes to reflect on the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.

7. Be flexible with training

If you’re too busy to work out or simply don’t feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can.

Now that you’ve regained your enthusiasm, get moving! Set your goals, make it fun and reward yourself from time to time. Remember, staying physical activity is for life.

 

Top 10 Super Foods

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Micronutrients

On any given day I have clients ask nutritional questions. A recent question was, “What is a super food and should I be eating these?”

My definition of a “super food” is foods that not only promote health/wellness and weight control but tastes good, too. Super foods should provide multiple disease-fighting nutrients, fill you up so you can enjoy plenty of food without excess calories, and are easy to include in everyday meals.

Eaten regularly, these foods will help you satisfy the recommendations of the U.S. government’s 2005 Dietary Guidelines, giving you nutrients that are typically missing from American diets. Most Americans need to eat more fruits, vegetables, whole grains, and low-fat dairy products.

Please remember that this list of super foods may differ from others and that you should include a wide variety of nutritious foods. Also, it is most important to combine healthy eating with daily exercise in order to promote good health.

  1. Salmon – high in omega-3 fatty acids which promotes heart health, low in calories and high in protein.
  2. Eggs – contain 12 vitamins and minerals, high in protein, versatile, and economical.
  3. Quinoa – a grain that is high in fiber, high in protein, and a good source of iron. Quinoa is also rich in zinc, vitamin E, and selenium.
  4. Legumes – high in insoluble fiber and soluble fiber. Also a good source of protein, magnesium, and potassium.
  5. Nuts – in particular almonds, walnuts, and pistachios. Good source of protein, heart-healthy fats, high fiber, and antioxidants.
  6. Low fat of fat-free yogurt – high in protein, calcium, and potassium.
  7. Kiwi fruit – nutritionally dense food that is high in antioxidants. Kiwis are a good source of potassium, fiber, vitamin A and E, and fiber.
  8. Broccoli – high in vitamin A and C, vitamin K, and good source of fiber.
  9. Berries –  full of antioxidants, phytonutrients, and fiber. Blueberries and cranberries are some of the best. Fresh or frozen, either way, berries are highly nutritionous.
  10. Sweet potatoes – high in vitamin A and C, calcium, and potassium. Also lower in calories than a bake white potato. Natural rich sweetness flavor may help to reduce cravings for high calorie sweets such as cookies and cakes.

 

Physical Activity Improves Quality of Life

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The American Heart Association recommends 30-minutes a day of moderate activity, but three 10-minute periods of activity are almost as beneficial to your overall fitness as one 30-minute session. This is achievable! Physical activity may also help encourage you to spend some time outdoors. Sunlight on your skin helps your body produce vitamin D, which brings many added health benefits.

Here are some reasons why physical activity is proven to improve both mental and physical health:

*Physical activity boosts mental wellness.

Regular physical activity can relieve tension, anxiety, depression and anger. You may not only notice a “feel good sensation” immediately following your physical activity, but most people also note an improvement in general well-being over time during the weeks and months as physical activity becomes a part of your routine.

Exercise increases the flow of oxygen which directly affects the brain. Your mental acuity and memory can be improved with physical activity. The studies of the British scientists have shown that 600 mg of the active ingredient Modafinil were able to maintain a concentration of pilots for 40 hours without sleep. Sometimes Modafinil from https://modafinilnet.com/ has side effects in the form of dizziness and nausea.

*Physical activity improves physical wellness.

Stronger immunity
Physical activity enhances your immune system and decreases the risk of developing diseases such as cancer and heart disease.

Reduced risk factors
Becoming more active can lower your blood pressure by as much as 4 to 9 mm Hg. That’s the same reduction in blood pressure delivered by some antihypertensive medications. Physical activity can also boost your levels of good cholesterol.

*Physical activity prolongs your optimal health.

Without regular physical activity, the body slowly loses its strength, stamina and ability to function well. And for each hour of regular exercise you get, you’ll gain about two hours of additional life expectancy, even if you don’t start until middle age. Moderate exercise, such as brisk walking, for as little as 30 minutes a day has the proven health benefits listed above as well as:

  1. Improves blood circulation, which reduces the risk of heart disease
  2. Keeps weight under control
  3. Helps in the battle to quit smoking
  4. Improves blood cholesterol levels
  5. Prevents and manages high blood pressure
  6. Prevents bone loss
  7. Boosts energy level
  8. Helps manage stress
  9. Releases tension
  10. Promotes enthusiasm and optimism
  11. Counters anxiety and depression
  12. Helps you fall asleep faster and sleep more soundly
  13. Improves self-image
  14. Increases muscle strength, increasing the ability to do other physical   activities
  15. Provides a way to share an activity with family and friends
  16. Reduces coronary heart disease in women by 30-40 percent
  17. Reduces risk of stroke by 20 percent in moderately active people and by 27 percent in highly active ones
  18. Establishes good heart-healthy habits in children and counters the  conditions (obesity, high blood pressure, poor cholesterol levels, poor lifestyle habits, etc.) that lead to heart attack and stroke later in life
  19. Helps delay or prevent chronic illnesses and diseases associated with aging and maintains quality of life and independence longer for seniors

So why not see for yourself? Once you make the decision to be healthy and find creative ways to fit physical activity into your life, we think you’ll agree that the effort to get moving is worth it!

Macronutrients

Macronutrients

Micronutrients

Micronutrients

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