Simply Fit, by Cindy Haskin-Popp, will help you make physical activity a part of everyday life. The health benefits of regular exercise and overall daily physical activity will be discussed. Fun, practical and easy-to-follow tips on an exercise program will be shared, as will the most current research. Fitness tips for families and seniors, on fitness centers and on buying proper and affordable equipment will be regularly given.
Tuesday, April 28, 2009
Monday, April 27, 2009
Fit Body, Fit Brain
Saturday, April 25, 2009
Preventing Musculoskeletal Injury During Exercise
- Exercise on a regular basis to develop a solid foundation of fitness.
- Start and end each exercise session with a proper warm-up and cool-down, respectively (refer to my postings in the February Archives on Warming-Up and Cooling-Down).
- Choose activities that are appropriate for current fitness and skill level.
- Gradually increase the duration and intensity level to allow your muscles and cardiovascular system to adapt to the new activity.
- Engage in a variety of exercises (cross-train) to reduce overuse injuries. For instance, alternate days of low-impact activities (bicycling) with days of high-impact activities (running).
- Wear appropriate exercise/protective gear for the activity such as helmets, pads, guards, goggles/eyewear, and footwear.
- Check to make sure sports/exercise equipment is in working order and free of broken/worn parts.
- Avoid exercise environments that have not been maintained or that have an uneven terrain (e.g. playing fields with holes).
Thursday, April 23, 2009
How Many Calories do You Expend on the Job?
Wednesday, April 22, 2009
Understanding the Significance of Body Composition
- Skin-fold measurements in which various sites on your body are "pinched" by a caliper. The values are put into a formula to determine percent body fat. However, results are affected by skill level of the health professional conducting the measurements.
- Circumference measurements, such as the waist-to-hip ratio (WHR), involve measuring the girth of various body parts. Different equations are used based on age and gender to compute the values.
- Bioelectrical impedance analysis (BIA) is a method in which the speed of a signal sent between electrodes placed on your feet and hands determines the amount of body fat. A slower signal indicates greater amounts of fat because fat impedes the signal. However, results can be skewed based on your state of hydration.
- Hydrostatic weighing (underwater weighing) is known as the "gold standard". The amount of water you displace when submerged in a tank of water after blowing out all of the air in your lungs is measured. The more water that is displaced the less fat you have.
- BOD POD is a fiberglass chamber in which you sit and the amount of air that is displaced by your body is measured to determine body composition.
- Dual energy X-ray absorpiometry (DXA) distinguishes the tissue densities of your body by exposing you to low amounts of radiation.
- very high risk if under 20 years with a WHR that is at least 0.95
- very high risk if 60-69 years with a WHR that is at least 1.03
- high risk if 20-70 years with a WHR that is at least 0.89-0.99
- very high risk if under 20 years with a WHR that is at least 0.86
- very high risk if 60-69 years with a WHR that is at least 0.90
- high risk if 20-70 years with a WHR that is at least 0.78-0.84
Labels: bioelectrical impedance, BOD POD, body composition, body fat percentage, body mass index, dual energy Xray absorpiometry, muscle, NHLBI, skinfold measurement, underwater weighing, waist to hip ratio
Saturday, April 18, 2009
Wednesday, April 15, 2009
Are You Fit to Function?
Monday, April 13, 2009
Did You Know...?
- Substituting 150 minutes of vigorous-intensity exercise for 300 minutes of moderate-intensity exercise throughout the week yields similar health benefits and is a more time-efficient option for busy schedules.
- Being moderately obese (a body mass index of 30-35) can shorten your lifespan by 3 years and being severely obese (a body mass index of 40 to 50) can shorten your lifespan by 10 years according to a recent study published in The Lancet (www.thelancet.com).
- Regardless of the purpose of the physical activity (bicycling to work, walking the dog, raking the yard), all forms of aerobic exercise count toward meeting the recommendations as long as they are of a duration of at least 10 minutes.
- You can reduce your risk of musculoskeletal injury and undue fatigue by spreading your physical activity throughout the week (spread over at least three days).
- You can boost your energy expenditure during walking by using walking poles according to a study by The Cooper Institute investigating Nordic Walking (using poles) versus regular walking.
Friday, April 10, 2009
Know the Warning Signs
a. Location: chest, shoulders, one or both arms, neck, back,
b. Sensation: pressure, squeezing, fullness, burning,
2. Shortness of Breath (defined as unusually difficult or
4. Cold Sweats
8. Rapid or Irregular Heartbeat
9. Unusual Fatigue
Wednesday, April 8, 2009
"Sweep" Away Extra Calories
Monday, April 6, 2009
"Home is Where the 'Healthy' Heart Is"
Sunday, April 5, 2009
"Spring" into Shape Safely
- Wear a helmet, regardless of the length of your bike trip. Your helmet should sit on top of your head, not tipped to the back. As a general rule of thumb, there should be about a 2 fingers-width between the front of your helmet and your eyebrows.
- Obey traffic rules and ride in a straight line. Do not weave in and out of cars.
- Ride with the flow of traffic (to the right).
- Signal your turns. To signal a left turn your shoulder should be extended to the side with your arm out straight. To signal a right turn your shoulder should be extended to the side with your elbow bent at a 90 degree angle and hand pointed up toward the sky. To signal a stop your shoulder should be extended to the side with your elbow bent at a 90 degree angle and your hand pointing toward the ground. To view pictures of proper hand signals visit www.state.il.us/KIDS/isp/bikes/tips/default.htm.
- Ride on the shoulder of the road or designated bike route. Try to avoid riding on the sidewalk. Motorists are not expecting you and you risk a vehicle/bike collision at intersections and driveways.
- Use headlights, twilights, and reflectors if bicycling in the dark
- Exercise against the flow traffic. This allows you to see vehicles coming your way.
- Cross the road at intersections and/or designated cross walks.
- If exercising alone let someone know where you will be going and when to expect your return.
- Wear brightly colored clothes so that motorists can easily see you.
- Check the weather forecast and dress appropriately. Wearing layers is best. Extra garments may be removed and wrapped around your waist if needed.
- If exercising in the dark wear reflective gear and use a flashlight.
- It is best not to wear headphones, but if you choose to do so set the volume so that you can still hear what is happening in the surrounding environment.
- Maintain adequate hydration. Weigh yourself both prior to and after exercise to determine the amount of water lost from exercise. Drink about 17 ounces of fluid 2 hours prior to exercise. Bring a water bottle with you to replace fluids while exercising. After exercise, drink about 1 pint of fluids for each pound of body weight lost.
Friday, April 3, 2009