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.
Wednesday, July 29, 2009
Tuesday, July 28, 2009
General Health Tips for Baby Boomers
Monday, July 27, 2009
Session Three, Walking a Straight Line
Sunday, July 26, 2009
Session Two of Walking a Straight Line
Saturday, July 25, 2009
Walk a Straight Line with These Balance Exercises
When performing these exercises, it may help to focus on an object straight ahead to help you with maintaining your balance. Remember to breath during the activity, exhaling as you contract your muscles and inhaling as you return to the starting position.
Friday, July 24, 2009
Do Shin Splints Have you Down?
- pain, dull aching sensation, and/or tenderness along the inner side or front of the shin
- mild swelling
- flat feet
- overpronation of feet (excessive rotation of the feet toward the midline of the body)
- improper shoes for exercise mode
- old, worn-out shoes
- increasing volume of exercise too quickly
- running on hard or slanted surfaces
- running down hill
- rest (however, participation in activities that do not aggravate the condition, such as swimming or bicycling, is encouraged to maintain fitness)
- apply ice for 10-20 minutes every two hours to reduce pain and swelling
- apply a compression wrap (ace bandage or sleeve) to control swelling
- non-steroidal anti-inflammatory medication (e.g., ibuprofen)
- doctor may recommend physical therapy (ultrasound, deep massage, and strengthening exercises)
- wear orthotic devices to provide arch support or to correct for overpronating
- wear proper shoes for exercise mode (e.g. do not wear yoga shoes to run 5 miles) and ensure shoes provide adequate cushioning
- replace old, worn-out shoes (this would be after about 350-500 miles for runners)
- gradually increase volume of physical activity (do not increase workload by more than 10% per week and avoid increasing the intensity and duration of the exercise in the same session)
- cross-train - alternate days of low impact activity with those of high impact exercise (swim one day, run the next) to reduce the stress placed on the shins
- perform stretching exercises for the calf muscles and the achilles tendon
- perform strengthening exercises for the front lower leg muscles (e.g., toe raises)
- avoid running on hard surfaces (e.g., run on the grass)
- persistent shin pain despite rest and use of ice, compression wraps, and non-steroidal anti-inflammatory medications
- increased swelling
- shin is hot and inflamed
Thursday, July 23, 2009
Blister Care and Prevention
- Wear properly fitted shoes. Ensure that the seams inside the shoes are flat. If shoes are new, "break" them in with lower levels of activity.
- Wear moisture-wicking socks to keep feet dry.
- Wear two layers of socks (thin first layer and a thicker outer layer). Wearing two socks places the friction point between the two socks and not your foot and the sock.
- Apply petroleum jelly, talcum powder, tape, and/or an adhesive bandage over "hot spots."
- Wear gloves when weight training or using other hand held devices during exercise.
- If the blister is not painful and has not broken, try to leave it intact. The skin acts as a barrier against bacteria reducing the risk for infection. Place an adhesive bandage or foam "donut" pad over the blister.
- If the blister is painful, the fluid can be drained by making a small hole with a sterilized needle or pin at the edge of the blister. Wash your hands with soap and water and wipe the blister and surrounding area with rubbing alcohol before draining. Do not remove the overlying skin as it will help protect against infection. Clean the drained blister with an alcohol wipe, apply a triple antibiotic ointment, and cover with an adhesive bandage.
- Do not drain blood blisters.
Monday, July 20, 2009
- Basic/recreational paddleboards tend to be longer and wider averaging around 11-12' long. Their size increases stability on the water. They are great for paddling on flat waters and for beginners.
- Touring paddleboards are more narrow than the basic to make them glide more smoothly and faster. They are designed for cruising long distances.
- Wave boards are shorter than the basic board (8.5-9' long) and are narrow like the touring paddleboard. They are designed for wave surfing. The paddle is used as a rudder to speed up and slow down. Wave boards typically have one large fin in the center and one smaller fin on either side to track on the wave and to do bottom turns.
- Hybrid paddleboards are a cross between a wave board and a touring board. They can be used to both surf and flat water paddle.
- Paddles are typically cut to size. The standard being cut to 7-10" over your height if you are using them for recreational fitness or touring. If you will be surfing, 3-6" over your height is recommended because of the crouched position you must assume and the frequent switching of sides of the paddle.
- Although more expensive, a carbon paddle is recommended because it is lighter in weight, delaying fatigue, and rebounds quicker, increasing speed.
Sunday, July 19, 2009
Get Sculpted: Session Three - Lower Body
Saturday, July 18, 2009
Get Sculpted: Session Two - Upper Body and Core
Get toned with these great arm and core exercises: triceps press (top); biceps curl (middle); the plank (bottom)
Friday, July 17, 2009
Sculpt Your Upper Body in Your Own Backyard! Session One
Wednesday, July 15, 2009
Apples, Onions, and Exercise
- It could increase mitochondrial biogenesis (assumption based on animal research). An increase in the number of mitochondria is a primary factor in improving exercise endurance.
- Its antioxidant property may play a role in protecting the cell membranes from oxidative damage, subsequently delaying muscular fatigue.
- Its "caffeine-like psychostimulant effect" may delay fatigue by blocking adenosine receptors in the brain.
Monday, July 13, 2009
Cereal and Nonfat Milk Prove to be "Gr-r-reat!" for Recovery from Exercise
Labels: 100% whole grain cereal, General Mills, glycogen, Kellogg's Frosted Flakes, muscle repair, nonfat milk, post-exercise meal, protein synthesis, recovery meal, sports drinks, Tony the Tiger, Wheaties
Sunday, July 12, 2009
Getting the Fitness "Buzz" with Caffeine
- Increased heart rate
- Sleep disturbances
- Gastrointestinal distress
- Drip coffee (6 oz.): 60-180 milligrams
- Black tea (6 oz.): 25-110 milligrams
- Green tea (6 0z.): 8-16 milligrams
- Cola (12 oz.): 29-99 milligrams
Thursday, July 9, 2009
Exercise Stress Test: What is it?
Labels: cardiac risk factors, cardiac signs and symptoms, ECG, echo, EKG, electrocardiogram, exercise nuclear imaging, exercise stress test, graded exercise test, GXT, pharmacologic stress test, stress test
Wednesday, July 8, 2009
The Buddy System
- Accountability: You are less likely to skip a workout if you know a friend is waiting for you at the gym.
- Motivation: It is much easier to accomplish a difficult task when you have someone cheering you on. Furthermore, a little friendly competition between exercise partners can be of benefit. For instance, whomever wins the tennis match gets to choose where to go for dinner.
- Validation: Knowing that someone else is experiencing similar challenges as you creates a sense of connectedness. This, in turn, can increase your confidence that you can overcome the barriers to exercise, especially if you know you are doing it together.
- Distraction: Conversations during the physical activity helps time to "fly by." Discussing your weekend plans with a friend will keep your mind off of the normal muscular fatigue that you experience during moderate-intensity exercise, allowing you to stick with it to the end.
- Your exercise partner should have a similar fitness level and ability. This helps with motivation and validation.
- Someone who has similar exercise goals. Accountability and motivation can be effected if your partner wants to use runs as training sessions for a marathon and you are only interested in running a 5K.
- Your exercise partner should have a healthy attitude in regards to exercise and well-being. Choose someone that you know is committed to adhering to a healthy lifestyle.
- A fellow exerciser should be someone with whom you have "good chemistry." That is, choose someone with whom you enjoy being around. This will make exercise more enjoyable, positively effecting motivation.
Sunday, July 5, 2009