DID YOU KNOW

The human body has 206 bones.

A tendon is a strong band of fibrous tissue that connects muscle to bone.

A ligament is fibrous connective tissue that connects bone to bone, or bone to cartilage.

The word aerobic means with oxygen.  Aerobic exercise requires oxygen from the blood to fuel the energy producing mechanisms of muscle fibers.

Collagen is the most abundant type of protein in the body.

Skin is our largest organ.

This is my last post. Thanks for reading the information.  I hope you have enjoyed it and learned something new.

BLOOD ANATOMY

Blood has four main constituents:  plasma, erythrocytes, leukocytes, and platelets.

Plasma is the fluid portion of blood.  It is composed of numerous chemicals including sugars, minerals, and proteins (albumin, globulin, and fibrinogen).

Erythrocytes are red blood cells.  They contain hemoglobin and carry oxygen to all the tissues of the body.

Leukocytes are white blood cells.  They combat infections.

Platelets are important in blood clotting.

THE LUNGS

This is where the air you breathe is processed and the oxygen is removed and transferred to the blood stream for distribution throughout your body. 

Oxygen is the cream of the air you breathe.  When air comes into your lungs, the oxygen is extracted from it, "bottled" in red blood cells (hemoglobin) and then sent off on the blood stream assembly line for distribution.  When they reach the tissue, the "bottles" exchange oxygen for waste products (carbon dioxide and water) and then carry these wastes back to the lungs where they are flushed out when you exhale.  The bottles are then ready to pick up more oxygen and start the process all over again.

AIR

The air we breathe is approximately 21% oxygen and 78% nitrogen, with negligible traces of other gasses.  This ratio does not vary.  What does vary, however, is the amount of air your lungs are able to process.  If your lungs cannot process enough air, they can't extract enough oxygen to produce energy for your body.

MID DAY SLOWDOWN

Many of us start to feel sluggish mid day.  When this happens, stand up and take a few deep breadths.  Then jog in place for 2 or 3 minutes.  This will get the oxygen flowing through your body and you should feel rejuvenated.

PROTEIN

Proteins are the building blocks that grow and repair your body.  Proteins are needed for muscle, hair, skin, and internal organs.  Proteins are made up of chains of amino acids.  For each protein, there are specific amino acids in a specific amount, and they are joined in a unique order.  There are 22 amino acids.  Eight of these are called the essential amino acids because they cannot be made by the body and must be provided by the diet. 

Protein foods are classified as complete or incomplete.  Complete proteins come from animal sources such as chicken, fish, and dairy.  They contain all the essential amino acids that help build your muscle and body tissue.  Incomplete proteins are found in plant foods such as grains, seeds, nuts, and vegetables.   We can compensate for the amino acid deficiencies in an incomplete protein by combining it with another protein.  Proteins with opposite strengths and weaknesses complement each other. 

It is important to eat enough protein each day so your body will have the necessary components  to repair and build muscle and body tissue.

ISOMETRICS

Isometric exercise is a type of strength training where the muscle length cannot change during the contraction.  This is called a static contraction.   Examples:  pushing on a wall.  Pulling on both ends of the same towel at the same time.   Holding a weight in one position without any movement. 

Isometric exercises increase strength at the specific joint angle of  the exercise performed.    In contrast to this, dynamic exercises increase strength through the full range of motion, (push ups, curls, etc.)

Both  isometric and dynamic exercises are good for increasing strength.

PHYSICAL ACTIVITY

Recent research tells us that the average American spends about 15 minutes per day doing physical activity that would equate to aerobic exercise.   

This is not enough.  Aim for at least 30 continuous minutes of aerobic activity per day.  This can be running, walking, swimming, hiking, playing volley ball, tennis, etc.

SIMPLE VS. COMPLEX CARBOHYDRATES

Simple carbohydrates or sugars (sucrose, lactose, dextrose and other "oses") are not necessary for good health.  Foods high in sugars tend to be high in calories and low in other nutrients.   Some of these foods would include candy, soda, and bakery sweets.

Complex carbohydrates such as grains, legumes, vegetables, and fruits are good sources of essential nutrients.  They provide the body with easily digestible fuel for energy.  They are high in dietary fiber which fills you up thereby decreasing the tendency to overeat.

All carbohydrates supply 4 calories per gram.

HAMSTRINGS

The reason hamstrings are considered part of the core muscles is because they aid the movement of our torsos backwards.  The tighter your hamstrings are, the bigger negative influence on your core strength.  It is very important to exercise and stretch your hamstrings.  The chair bridge will work your hamstrings along with your gluteus maximus.  Squats, lunges,  back leg lifts, and bent leg dead lifts are also great exercises to strengthen and stretch your hamstrings.

GLUTEUS MAXIMUS, MEDIUS, AND MINIMUS

Your gluteus maximus play a major role in moving your legs during running, walking, jumping, squatting, etc.  It is responsible for hip extension, lifting your leg behind you and rotating your thigh bone outward.

Your gluteus medius and minimus are smaller than the maximus.  Their main job is to move your leg out to the side and leg rotation.

There are many exercises to work your gluteus muscles - squats,  lunges, back leg lift, bent leg dead lift, chair bridge.

Chair bridge -  Lie on your back with your lower legs on a chair.  Contract your abdominal muscles and lift your bum off the floor by tightening  your gluteus muscles.   Hold for 5 seconds then lower to start position. Do 15 - 20 reps 3 times a week.
Photo below.

ILIOPSOAS

These are commonly known as your hip flexor muscles.  They are located at the top front of your legs and help to raise your leg upwards.  They are activated every time you bend at the hips.  They join in the top of the thigh and travel through your pelvis and onto your lower spine.  These muscles are usually short because of the amount of sitting that we do, therefore,  they can be a cause of lower back pain.

The psoas muscles and the abdominal muscles are opposing pairs (agonist and antagonist) as well as synergists (mutual helpers).  Closely coordinated interaction between the two is healthy.  Poor coordination between the two can create problems.
Therefore, it is very important to keep muscle groups strong. 

A great way to work your iliopsoas muscles is in the pool.  
Try running from one side to other side of the pool.  This is a great exercise.  Do as many reps as you can.
 Use a flotation device and bicycle your legs below you.
 Stand in the pool.  Lift one leg out in front of you without bending your knee.
 Do lunges. 
Jump from leg to leg while lifting your knee as high as possible.
 Basically, any hip flexion will strengthen your iliopsoas.

ERECTOR SPINAE

These are very small muscles that run up both sides of your spine from your hip to your neck  They branch off to attach at the ribs and spine.   These muscles tend to be very tight and weak outside of their normal range.   Their main job is to keep you upright.  They also help with twisting and bending of your trunk.

 Most gyms will have a back extension bench that will work the erector spinae.

At home you can perform the Cobra:  Lie facedown with legs extended, toes pointed, hands flat and palms down, elbows bent and wrists in line with shoulders.  Rest forehead on the floor and pull your belly in.  Roll your shoulders back engaging your back muscles.  Inhale and press palms against the floor and lift your upper body arching your back.  Hold for 5 seconds and slowly return to start position.  Do 10 to 15 reps.  Photo below.

RECTUS ABDOMINUS

This is the 6-pack.  It sits on top of the other stomach muscles and down the center from the rib cage to the pubis bone.  Its main job is to keep the pelvis in line which in turn protects the spine. 

It is not possible for everyone to achieve the 6-pack look.  Thanks to your genes, your body may be predisposed to storing fat in your abdominal area.  Underneath that fat layer you may have perfectly defined  abs.

 By targeting your abdominals with a combination of different exercises, you will get the best results.  All of your abdominal exercises will work the rectus abdominus.

OBLIQUES

These muscles are positioned slightly to the sides of our waists and link all the way up to the rib cage.   There are 4 oblique muscles (2 each side) consisting of internal obliques and external obliques.  These muscles assist your body with movements involving twisting and tilting at the waist. 

Try the Bicycle exercise:  explanation and photos below.

  The bicycle - lie on your back.  Bend and lift your knees so you have a 90 degree angle at your hips and knees.   Place your hands behind your head with elbows out to the sides.  Contract your abs.  Bring your right knee in toward your chest while straightening your left leg. Simultaneously lift  your shoulders off the floor and twist your upper body to bring your left shoulder toward your right knee.  Keep your shoulders off the floor and switch your leg and turn your upper body to the other side.  Exhale each time you change sides. Cycle your legs and upper body in a controlled movement.  Using momentum to go back and forth will not produce good results.  Do not allow your hips to rock back and forth as this motion will prevent your abs from working to stabilize you.  Photo below.

TRANSVERSE ABDOMINAL MUSCLE

The transverse abdominal is the stabilizing muscle that acts like a belt along with other abdominal muscles to provide core strength.  These stabilizer muscles give you the strength for smooth and powerful movement.  Keeping them in great shape will help to provide a tighter, slimmer waistline.  They also help to achieve the washboard stomach or 6-pack.  It is important not to overlook these muscles when doing your ab workout.

 Start working your transverse abdominal muscles with these exercises.

1.   While standing, focus on drawing in the area beneath your navel while you are inhaling  and keep the contraction tight as you  slowly exhale.  Now relax. Wait 5 seconds and repeat.  Start out with 10 repetitions and slowly increase to 20 reps 3 times a week.

2.   Pelvic tilts.  Lie on your back on the floor or a mat to support your spine.  Bend your knees to about 90 degrees while keeping your feet flat on the floor. Relax your arms to your sides.  Now raise only your pelvis - keeping your lower back on the floor.  Hold this position for 3 seconds and lower to your start position.  This is a very slight movement.  It is important to maintain control throughout the movement.  Do 15 reps 3 times a week.

Remember, don't try to rush the transverse abdominal exercises.  Slow, controlled movements are all that is necessary for them to be effective.  Proper form will help you to achieve better results with all of your exercises.

WHAT ARE YOUR CORE MUSCLES

The term "core muscles" is widely used, but many times not completely understood.  The "core muscles" make a strong connection between your upper body and lower body.  They make your body more resilient to the external forces that are applied to your body every day.  I will discuss these muscles in detail in the next few days.

The "core muscles" are stomach including transverse abdominals, obliques, and rectus abdominus.  The erector spinae in your back.  The ilio-psoas (also know as your hip flexors).  The gluteus maximus, gluteus medius, gluteus minimus  which are your butt muscles.  And to a small degree, your hamstrings can also be considered core muscles.

PLANK EXERCISE

The plank exercise helps to improve your core strength and stability.  This exercise strengthens your abdominal, back and hip muscles.  Start by laying on your stomach on the floor or a mat.   Position your arms so your elbows are under your shoulders and your forearms are flat on the floor.  Now push yourself up on your elbows and toes.
SEE  PHOTO  BELOW
 Keep your body in a straight line from your ears to your toes.  Don't allow any sagging and don't push your butt up.  Breathe evenly and hold this position for 10 seconds to start.  Gradually increase your hold time to 30, 40, or even 60 seconds.  This exercise engages many of your smaller muscles and you may feel them firing as you hold this position. 

If you have any back problems, this exercise may be too difficult for you.  If you feel any pain, stop immediately. 

SOMETHING TO THINK ABOUT

The elderly usually don't have regrets about what they did throughout their life, but rather for things they did not do.

CALCULATE YOUR BASAL METABOLIC RATE (BMR)

Your BMR is the number of calories that you would burn over a 24 hour period while lying down, but not sleeping.  Your actual metabolic rate is estimated by adding the caloric cost of all the activities you engage in throughout the day to your baseline BMR.  This number will be different every day according to the activities you do.  Below is a link to calculate your at rest  BMR.

http://www.bmi-calculator.net/bmr-calculator/

Put in the requested information and hit calculate.  Your baseline BMR will come up in a green bar above where you typed in your information.

DIETS

There have been numerous diet fads introduced into our society.  Some have been helpful and some not so.  Scientific studies still show us that the best and healthiest diet is the combination of exercise and moderate caloric restriction.

By losing 1/2 pound per week, you will lose 26 pounds per year.  I am sure it took you more than a year to gain that 26 pounds, so be patient to lose it.  Weight lost slowly is weight that you are more likely to keep off.

It takes your body approximately 2 weeks to adjust to a new diet.  Sometimes you think you should be losing weight and the scale won't move.  Be patient, and stick with your new eating plan.  Soon you will see the scale go down.

METABOLISM

Your metabolism is your basal metabolic rate (BMR).   Metabolism refers to the chemical processes in your body that build and destroy tissue.  It is estimated that a person's BMR drops about 2% per decade starting at age 20.  One way to slow this process is to add muscle to your body.  Muscle is active tissue requiring nourishment.  Fat is passive tissue that just sits there acting as a storage form of body energy.  Staying active will keep your metabolism fired up and using more calories.

MUSCLE

How much a muscle is used is partially responsible for its size and lifting capability.  A muscle used frequently will maintain itself.  A muscle that is used frequently and also pushed to the limits of its capacity will grow and gain strength.   When you workout, remember to push yourself.  You can do this two ways.  First, by adding more weight.  The second way is to continue to use the same weight, but slow the exercise down to half speed.  This way you are less injury prone and will get the benefit of lifting a heavier weight.

STRESS RELIEF

Exercise produces a relaxation response that serves as a positive distraction to stress.
It helps to elevate your mood and keep your depression at bay.  

So, when you feel stressed, get your body moving and you will melt your stress away.

LIFE EXPECTANCY

Life expectancy is the average number of years to be lived by a group of people born in the same year, if mortality at each age remains constant in the future. 

According to the CIA World Factbook 2009 which tracks countries with 100,000 or more in population, Japan has the longest overall life expectancy of 82.6 years. 

The United States is ranked 38th with a life expectancy of  78.2 years (75.6  males, and 80.8  females).

The life expectancy of the world is 67.2 years  (65 males and 69.5 females).

TRAINING HEART RATE

Whether you are out walking or working out in the gym, your heart rate should always be within a safe zone.  The American College of Sports Medicine recommends that you calculate the 65% and the 90% of the safe heart rate for your age.  This will give you your safe range that your heart rate should stay within. 

Everyone starts with 220

Take 220 and substract your age       220 - 59 = 161

Multiply this number by 65%            161 x .65 = 105  (this is your low range)

Multiply this number by 90%            161 x .90 = 145  (this is your high end safe range)

Always check with your doctor before starting any exercise program to be sure you know your limits.  Medications, childhood illnesses, heart disease, etc. can alter your safe zone. 





                                                                                                   
         

BALANCE

We lose balance as we age, but we do have a lot of control in slowing this process to a crawl.   Maintaining balance can help to prevent falls and help with coordination.  As we age we seem to shorten our stride and keep our feet closer to the ground as we walk.  This is because of a lack of balance.  This is also what causes many seniors to trip and fall.  Balance exercises can be performed every day.   Here are a few to try. 

One leg stand:  See how long you can stand on your right leg without holding on.  Now stand on your left leg.   You should notice an increase in your ability with practice.  Set a goal at 2 miutes for each leg. 

Stand in front of a chair.  Now sit down slowly without holding on.  Now get up slowly without  holding on.  This is very basic, but many people cannot do this.

Kneel on all fours.  Your back should be straight.  Hold your head level with your back.  Now lift your right arm in front of you while lifting and straightening your left leg behind you.  Hold as long as you can.  Try to get 1 minute before changing to
 your left arm in front and your right leg behind you. 

A fun way to do these exercises is by challenging someone to see who can keep their balance the longest. 

POLYUNSATURATED AND MONOUNSATURATED FATS

These fats are essential to our diet because our bodies cannot manufacture them.

They remain liquid at room temperature.

You will get them by eating seeds, salmon, trout, avocadoes, olives, walnuts, soybean oil, corn oil, safflower oil, canola oil, olive oil, and sunflower oil.  They contain
omega-3 fats and omega-6 fats. 

Many studies have shown that these fats help to lower bad cholesterol levels.

TRANS FATS

Trans fats are created in an industrial process that adds hydrogen to liquid vegetable oils.  This process makes the oil more solid.  Another name for this type of trans fat is partially hydrogenated oils.  Any fat that is solid at room temperature is probably  made of saturated or trans fat.  Examples would be margarine, glaze on doughnuts, icing on cake.

Trans fats are harmful to our bodies.  They remain in the blood stream for a much longer time than healthy fats.  This causes plaque to build in the arteries.  This can increase your risk of heart disease.   They raise LDL (bad cholesterol) and lower HDL (good cholesterol).

SATURATED FATS

We call saturated fats our four legged fats.  They are found in red meats, full fat dairy products, palm and coconut oils and some in poultry and other animal products.  A "saturated fat" means that it is saturated with hydrogen.  All fats are mixtures of carbon, hydrogen, and a little oxygen.  These mixtures, called fatty acids, are classified according to the amount of hydrogen they contain.  If a fatty acid contains all the hydrogen it can, it is said to be saturated.  If it does not, it is said to be unsaturated.  Saturated fat is unhealthy.  When you eat saturated fat it ages your body.  These fats promote the first stage of arterial aging and cardiovascular disease.  They make it easier for the level of bad cholesterol to rise in the bloodstream.  Saturated fat is thought to be the biggest dietary contributor to an elevated level of cholesterol in the blood.

DIETARY FAT

There are four major types of dietary fat.  They are saturated, polyunsaturated, monounsaturated, and trans fat.  All of these fats occur naturally, however, most  trans fats are artificially created products that mimic saturated fat.  They are produced by applying an artificial process to vegetable oil.  The first popular trans fat product was margarine.  All four kinds of dietary fat have the same amount of calories - 120 per tablespoon, but they affect the body differently. 

Saturated and trans fats age your arteries and immune system.
Polyunsaturated fats can have beneficial properties if consumed in moderation.
Monounsaturated fats help to boost the level of healthy cholesterol in your blood.

Remember that all of these fats are energy stores that are loaded with calories.

FAT

There are 2 kinds of fat - dietary fat and body fat.  The fat found in food from plants and animals is called dietary fat.  This is the fat you eat and the fat that is listed on food lables.  Dietary fat is different from body fat.  If you eat 20 g of fat, that doesn't mean you are going to gain 20 g of body fat.  The fat you eat is digested and processed.  You can use the processed fat for energy right away.  It can be transformed into other substances, such as hormones and portions of cell walls, or it can be stored.  This stored fat is called body fat.  Body fat results when you have excess calories from proteins, fats, or carbohydrates.

THE EFFECTS OF NICOTINE

This is a quick summary of how nicotine will affect your fitness level.

When you inhale smoke into your lungs, your heart has to work harder.  You can see this by monitoring the pulse of a smoker after they puff on a cigarette.  The heart actually beats faster and harder.  It then becomes more difficult to breathe. 
Your arteries constrict and cause a build up of pressure in them, thus causing higher blood pressure.  These effects also occur in the arteries of the heart, causing less blood flow to the heart muscles.   The oxygen in your lungs decreases taking away the available oxygen for your working muscles and reducing your endurance tremendously.

PLYOMETRICS

I was recently asked by a friend if they should add plyometric exercises to their normal routine.  These types of exercises are great for improving your athletic abilities, but are not a necessary part of general fitness training.  Plyometrics mimic the motions we use in sports, such as skiing, tennis, golf, and basketball.  Plyometric exercises are designed to increase muscular power and explosiveness.   They build starting strength.  This type of training is only for people in excellent health.  If you have bad knees, shoulders, or any other body part not in top condition,  this type of training could make your limitations worse. 

TRICEPS EXTENSION

 Doing this exercise will help you to develop strong, shapely arms.  Your triceps are helpful for any pushing movement.

When you work your triceps, you should also work your biceps, the opposing muscles.

Do not allow your arms to move forward and backward while performing this exercise.
Your elbows should stay in one place and work as a lever to lower and raise the dumbbells.
It is better to use less weight and do this exercise slowly.  This technique will help to prevent injury.

Triceps extension:

Lay on a flat bench or floor
Knees bent and feet flat
Hold a dumbbell in each hand
Straighten arms toward the ceiling then bring them back so your arms are next to your
     face
Pull in on your abdominal muscles and push your lower back toward the bench or
     floor
While exhaling, slowly bend your elbows lowering the weight toward the bench  or
     floor behind you
Do not touch the bench or floor
Inhale and lift your weights back to your start position by straightening your elbows
You should be able to feel the triceps muscles working after a few reps

BODY MASS INDEX

Obesity is a major health concern.  Some of the consequences of obesity are high blood pressure, diabetes, arthritis, heart disease, high levels of bad cholesterol, gall bladder disease, cancer, low self esteem, and numerous others.  The earlier you start keeping your body healthy, the better opportunity you allow your body to age more gracefully. 

Use the following to calculate your body mass index (BMI)

Multiply your weight by 703                        130 X 703 = 91,390

Multiply your height in inches by itself          67 X 67 = 4,489

Divide the first number by the second          91,390  divide by 4,489 =  20.35 BMI

Current guidelines suggest that a woman should have a BMI  under 30.

A man should have a BMI under 25.

A 30 BMI means that you have  30% body fat composition. 

YELLOW AND ORANGE PRODUCE

Do you eat oranges, grapefruit, mangoes, cantaloupe, peaches, carrots, lemons, tangerines, limes, kumquats, and pineapple?  These will boost your immune system and help to prevent eye disease. 

Oranges originated in Asia thousands of years ago and are considered one of the most popular fruits in the world.  Christopher Columbus brought orange seeds to the Caribbean Islands in the late 15th century.  Luckily, the Spanish explorers brought them to Florida in the 16th century.  It wasn't until about 200 years later that the Spanish missionaries brought oranges to California.  Today, Florida and California are the primary producers of oranges in the United States. 

Oranges contain vitamin C, fiber, folate, potassium, polyphenols, pectin, and limonene.  They are often recognized as America's first health food. 

WHITE PRODUCE

Most of us don't think about our white fruits and vegetables being in our healthy color code, but they are.  Pears, bananas, mushrooms, cauliflower, onions, and even garlic are very healthy choices.  These fruits and vegetables will help to reduce the risk of heart disease as well as lower LDL Cholesterol. 

Bananas are currently the most popular fruit in North America.  They are a potassium powerhouse.  They have a low water count and a high carbohydrate count.  After exercise, a banana is a quick source of energy for your body.  They will replenish your body with potassium, magnesium, vitamin C, and folate. 

Mushrooms provide immune boosting qualities.  Onions have a peptide shown to reduce bone loss and  guard against cancer.   Garlic helps to attack bacteria that may cause stomach ulcers.   Cauliflower offers protection against certain cancers.  Pears provide your body with fiber and vitacim C - as long as you leave the skin on. 

Bananas, onions, mushrooms, garlic, and cauliflower are low on the pesticide scale, so you can purchase these in the regular produce section.   Pears are on the high range and I would suggest buying organic. 

BERRIES

Red fruits and vegetables help to improve blood flow to the heart.  They also help to prevent Alzheimers disease.  Strawberries, raspberries, cranberries, watermelon, cherries, tomatoes, and red apples all have wonderful benefits for our bodies.  Of these, berries seem to be the most potent. 

Berries are virtual antioxidant pills, containing more antioxidants per ounce than almost any other fruit.  The antioxidants repair free radical damage in your body.  Berries are loaded with vitamin C and fiber.  Strawberries have the most Vitamin C.   All berries contain a compound called ellagic acid.  Research suggests that this substance may help prevent certain types of cancer. 

Because of high pesticide levels, buy organic strawberries, raspberries, cranberries, cherries, and apples.

EAT YOUR GREENS

Your green vegetables and fruits help to protect your bones, teeth, and eyesight.  Some of these are Kiwi, honeydew, romaine lettuce, cabbage, spinach, brussel sprouts, and broccoli.  Of these, broccoli will give you the most health promoting benefits.  Broccoli contains Vitamin C, beta carotene, lutein, vitamin K, calcium, fiber, and folate.   Here are some of the benefits of broccoli:  It protects against cancer, boosts the immune system, lowers the incidence of cataracts, supports cardiovascular health, builds bones, and offers an incredibly high level of nutrition for a very low caloric count.  Most of the nutrition is found in the florets.

Broccoli is a member of the cruciferous family of vegetables.  It was originally found growing wild along the Mediterranean coast.  Now, most of our broccoli is grown in California.  The strong smell that broccoli and other cruciferous vegetables share comes from the sulfur compounds that protect the plant as well as you.  The strong, sometimes bitter taste and smell of these vegetables protect them from insects and animals.  You do not need to buy organic.

Blue and Purple vegetables and fruits

The pigment of produce can provide you with information about its nutritional value. 

Blueberries, blackberries, purple grapes, plums, raisins, and eggplant have essential nutritional benefits for us.  They help to keep your memory sharp.  Some research has shown that these fruits and vegetables can reduce your risk of certain types of cancers including prostate cancer. 

When making salads, add dried fruit.  It is tasty and will  give you the nutritional benefits.  Remember, some fruit is heavily sprayed with chemicals to prevent pests and mold.  When this fruit is dried, the chemicals are still there.   I would buy organic for the grapes, plums, and raisins.

Neck Stretch

Many people forget about stretching their neck after exercise.  This is a simple exercise that will help you to keep your range of motion in your neck for years to come.

Sit on a bench.  Hold your head up and look straight ahead. Put your left hand on your head and pull it to the left side.  Keep your right shoulder down and you should feel a stretch on the right side.  Hold for 20 seconds.  Then repeat by pulling your head to the right side.

Stay seated with your head up and turn your head to look over your left shoulder while keeping your shoulders still.  Hold for 20 seconds.  Now turn to the right side and hold for 20 seconds. 

VITAMIN WATER

A Federal Judge has ruled that Vitaminwater will not, as its labels promise, bring about a "healthy state of physical or mental being".  It is composed mostly of sugar  and Judge John Gleeson held that Vitaminwater's absurd marketing claims were likely to mislead consumers. 

Vitaminwater is owned by Coca Cola.  

How many of you have been drinking Vitaminwater?

Phytonutrients

Phytonutrients are nonvitamin, nonmineral components of food that have significant health benefits.  Below are three of the most common phytonutrients. 

1.  Polyphenols act as antioxidants.  They have anti-inflammatory properties and other health promoting abilities.  Tea, nuts, and berries are 3 common foods containing polyphenols.

2.  Cartenoids are pigments found in red and yellow vegetables.  They contain beta-carotene, lutein, and lycopene.  These nutrients help to protect us from disease and the effects of aging.  Some good choices are apricots, mangoes, sweet potatoes, red and yellow peppers, tomatoes, and carrots.

3.  Phytoestrogens are plant estrogens.  They occur naturally in soy foods as well as in whole wheat, seeds, grains, and some vegetables and fruits.  It is believed that these foods can help protect us from hormone related cancers such as prostate and breast cancer. 

Target spot exercising

Most of us have a body area that bothers us more than other areas.  So we try to do more exercises for just that area.  Unfortunately, this will not get you the results you are looking for.  Working out a specific area such as your abdominals or thighs, will build the muscle beneath the problem area.  However, the fat layer on top of the muscle will not change without a whole body workout.  Your body doesn't burn fat in one specific area.   Instead, it burns fat as part of a whole metabolic process.   Focus on increasing your overall caloric expenditure  and gradually you will get rid of the fat layer and see the muscle you have been trying so hard to tone up. 

Is Organic Fruit Better?

Often times we wonder why or why not organic fruit is better for us.  The main reason to buy organic fruit is to avoid pesticides.  The Environmental Working Group studies pesticides on fruit and recently released their list of pesticide levels of common fruits.   The rating scale goes from 100 being the most pesticide levels to 1 being the least amount of pesticides.  Peaches have the highest level of all fruits tested.  Peaches level is 100.  Apples rating is 89, strawberries 82.  So, when buying these fruits, you may want to try the farmers market and go organic.   Pears, grapes, and organges range from 65 down to 42.   I would still buy organic for these.    Fruits such as Pineapples, bananas, and blueberries rate low on the scale and seem safe without buying organic. 

Bicep Curl

When doing exercises, it is very important to have the correct technique.  Without the correct technique, you will not be able to isolate the muscles you are trying to work.

Bicep Curl:

Hold a dumbbell in each hand with arms by your sides.  Stand tall with shoulders back and abdominals pulled in.  Feet should be shoulder width apart and legs are straight with a very small flex in the knee.  This meaning not to lock your knees. Keep your chin lifted and look straight ahead.

Keeping your elbows at your sides, slowly lift the weight bending your elbows and bringing your wrists toward your shoulders.  Your lift should be a 5 second count.  Then lower the weights back to your sides also using a 5 second count.  Exhale slowly on the hardest part of the exercise, the lift. 

Soda and weight loss

Did you know that you could lose 10 lbs. in one year just be replacing one  8oz. soda a day with water.  An 8oz. soda has approximately 100 calories.  3500 calories = 1 lb. 

100 calories per day x 365 days  = 36,500 calories per year

Divide 36,500  by 3500 (which is 1 calorie)  and you get 10.42.

That is the 10 lbs. you will lose. 

You can use this same formula with foods, fruit juice, wine, beer, a cookie, etc.   By eliminating 200 calories per day you will lose 20 lbs.  in one year. 

These are small changes in your daily diet that will give you great results. 

Abdominal Muscles

The abdominals are comprised of 4 muscle groups. 
1.  rectus abdominis
2.  external obliques
3.  internal obliques
4.  transverse abdominis

Your abdoninal muscles work to rotate and flex your torso.  They are also stabilizers of your spine. 

You should do abdominal exercises 3 times a week to keep these muscles in great shape.  When doing your abdominal exercises, be sure to do them slowly and feel the contraction with every lift. 

Get Fit Get Healthy

This is my first Blog on Get Fit Get Healthy.  My intention is to help millions of people improve their quality of life thru fitness.   Learning one new bit of information every day about fitness will bring us a wealth of information over the years to come.  Come back every day and see how easy it is to have a healthier lifestyle one step at a time. 

Breathe better:  Stand up straight, arms at your sides, neck stretching your head toward the ceiling.  Now take a deep breath thru your nose and hold for a count of 5 seconds,  then blow the air out thru your mouth.  Repeat 3 times.  If you cannot breathe thru your nose, then inhale and exhale thru your mouth. 

Deep breathing helps your lungs to expand.  Increasing the amount of oxygen in every breath, will bring more energy to your body.