Archive for fitness
Flexible Fitness: Walking is par for the course
Posted by: | CommentsAs the spring approaches, golfers start feeling that excitement of returning to a couple hours on the course, challenging their skill and hoping for a great season ahead.
The majority of amateur golfers choose to ride a golf cart when playing a round of golf. This season make it your goal to walk the course more often to take full advantage of the many health benefits of playing golf.
The American Heart Association recommends all individuals increase their physical activity in an effort to fight against obesity, diabetes, cancer, stroke, heart disease, osteoporosis and high blood pressure.
One method to monitor your physical activity level, endorsed by the AHA, is to achieve 10,000 steps per day. Research has shown that walking a typical 18-hole golf course is the equivalent of 10,000 to 11,000 steps and is about five miles. This means that even walking a nine-hole course gets you at least 5,000 steps and 2-1/2 miles. It is estimated that golfers who drive carts burn around 200 to 400 calories per 18 holes whereas walkers can burn 700 to even 1,000 calories.
Walking while golfing can strengthen the heart muscle, lower blood pressure and lower bad cholesterol levels. In addition, it increases your lung capacity which delivers more oxygen to your muscles producing more energy to hit the ball.
Full Article – http://www.dailynewstribune.com/lifestyle/columnists/x1514353812/Flexible-Fitness-Walking-is-par-for-the-course
Marathon Mama:How I Went From 250 lbs To Being A Marathon Runner
Posted by: | CommentsBy Barbara Roberson
I know that feeling of being 4 pounds away from a goal. I remember it like yesterday, sitting at the beginning of one of my many spinning classes and telling the instructor and classmates, “I just need to lose these last 4 pounds!” I was 204 pounds that the time, from an all time high of 250 pounds. I had been spinning for months and the weight loss was happening slowly. The instructor looked at me funny as I told her, “I know it sounds silly to all of you, but if I can lose these last 4 pounds then I’ll finally see 199 and then that means it is all in the bag! All downhill from there!” They looked at me smiling, sort of shaking their heads and that is when I realized I was with the wrong group! Not one word of encouragement or of advice, so that night I decided to make some changes. I reactivated my dormant Peertrainer account, switched from spinning 2 days a week and weight training 1 day a week, to the Couch to 5K program and weight training 2 days a week. I also refined the Weight Watchers program into my deluxe version in which I used Flex Points but only eating the daily points, used the weekly points as a safety net. I kept at it with the modest goal of running my first 5K in October 2007. I arrived at the race and was terrified but at the safe time felt so alive. I ran the whole thing with a grin from ear to ear! Folks must have thought I was crazy, but good golly it felt so great to be able to run again, and run in public! I had done it! I had ran the whole thing and my hubby and kids were at the finish line cheering me on! Then I signed up for another 5K to see if I can do it faster, did more weightlifting (these months concentrating on heavier weights, so I could get stronger, build more muscle and burn more calories). To my surprise, I did the Jingle Bell for Arthritis 5K even faster, then the New Year’s Resolution Run 5K also faster, and as I got more comfortable with my running, I found myself asking…what is next?
Full Article>>http://bit.ly/97VEsJ
Nutrition notes: Fuel your body right for exercise
Posted by: | CommentsWhether you are establishing a new exercise routine, increasing your fitness or looking for ways to maximize your existing plan, your body requires proper nutrition and hydration before, during and after you exercise.
Nutritional guidelines specific to sports, cardiovascular and wellness nutrition are designed to help you understand how much, how often and what kind of nutrients your body needs to improve performance and recovery.
Full Article>>http://www.news-press.com/article/20100202/HEALTH/2020311/1013/LIFESTYLES/Nutrition-notes–Fuel-your-body-right-for-exercise
How Revving Up Your Heart Rate, Even A Bit, Pays Off
Posted by: | CommentsThere’s solid evidence that aerobic fitness ups the odds of living longer. Research suggests that just 30 minutes a day, five days a week can keep you fit. The question is: How do you know you’re getting enough out of your 30-minute workout? That’s where your heart rate comes in.
Reaching your target heart rate — which is calculated based on your age, gender and resting heart rate — allows you to burn off calories without putting yourself at risk of an injury. And raising your heart rate isn’t as hard as you might think.
The minute we roll out of bed in the morning, our hearts begin to respond.
Full Article>>http://kosu.org/2010/01/how-revving-up-your-heart-rate-even-a-bit-pays-off/
Six Stick-To-It Tips For Exercising
Posted by: | CommentsBy Shauna Parnell
So how is your New Year’s Resolution coming along? January is almost over. Are you feeling like now it’s too late to start the year off fresh? If you’re like most Americans, you probably have some type of exercise or fitness goal this year. Of course, you already know that making the resolution is the easy part. The hard part is actually sticking with it.
The good news is it’s never too late. To help you kick-start your new workout and actually stick with your resolution, try following these six steps:
The anywhere workout, part 2
Posted by: | CommentsRich Hess’ fitness column:
Having trouble finding time or a place to work out? Want to add another quick workout to your exercise program? Try this workout that you can do anywhere and need only a resistance band and your body weight. Add this routine to last week’s program to lengthen your workout or use it as a separate program.
Split Squat: Stand with your feet split, one front one back. Lower yourself until your front leg is parallel to the floor (you will need to bring your back heel off the floor). Make sure your front foot is far enough in front of you so that your knee does not go past your toes. Return to starting position. Perform a total of 100 repetitions on each leg. Use as many sets as you need to complete all 100.
Supermans: On your hands and knees, bring one arm out in front of you and raise the opposite leg back. Return to starting position and do the same with the opposite arm and leg. Perform a total of 100 repetitions on each side.
Bicep Curl: Standing on the band with a handle in each hand, bend your elbows and bring your hands up to your shoulders. Perform a total of 100 repetitions.
Close hand pushup: On the floor, against a bench, or against the wall, perform 100 pushups with your hands close together. You should only have enough space between your hands to lower yourself in between them. Your elbows should remain in against your body. You can take as many sets as you need to complete all one hundred.
Shoulder Press: Standing on the band with a handle in each hand and your hands at your shoulders, push your hands up over your head. Return to starting position. Perform a total of 100 repetitions.
Squat jacks: Squat jacks are just jumping jacks and squats mixed. Perform a jumping jack by jumping, spreading your feet, and bringing your arms up over your head. Jump again and bring your hands down and feet together. As you do this, bend your knees into a squat position. Do this for 5 minutes.
As you improve, you should be able to get the required number of repetitions in fewer sets. Please consult your physician before starting any exercise routine.
n Rich Hess is executive director and fitness trainer at the Middlecreek Area Community Center. You can reach Rich at richmacc@live.com, or the MACC at maccrec.org.
Fitness effort draws crowds to Lansing mall
Posted by: | CommentsIn August 2007, a 430-pound Stanton decided to get fit by walking daily.
Jon Stanton is living proof of what a daily walking regimen can do for one’s health.
He said at first he could only walk to the end of his driveway – about 500 feet. And in September, after losing more than 200 pounds, he walked a half marathon.
The 33-year-old Ovid man joined area residents at the Lansing Mall on Saturday morning for the 7th annual Winter Warm-up with the Blues Community Challenge, organized by Community Partners in Health and Blue Cross
Blue Shield of Michigan.
Full Article>>http://www.lansingstatejournal.com/article/20100131/NEWS01/1310509/1002/NEWS01
The Numbers on Canadian Fitness are in, and They’re Ugly
Posted by: | CommentsStatistics from the recently released Canadian Health Measures Survey (see details below) stating that Canadians are fatter and less fit than they were 25 years ago shouldn’t have come as any surprise. News of our expanding girth and couch-potato lifestyle has been circulating for years. Trouble is, we’ve done very little to curtail what is often referred to as an obesity epidemic.
Fast food and convenience store outlets have multiplied, time spent in front of a screen has increased, spontaneous play has all but disappeared and urban sprawl has resulted in a greater reliance on the car than on more active forms of transportation like walking or cycling.
Read more: http://www.nationalpost.com/life/story.html?id=2487440#ixzz0dp6f8kaA
