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.