Tag: fitness

Tips for Exercising in Cold Weather

by in Fitness, November 28, 2016

Just because the temperature dips doesn’t mean your exercise routine needs to take a dive. Keep these four rules in mind to exercise safely all winter long.

Rule #1: Warm Up

Pun intended! Get blood flowing to muscles, and increase your heart rate before heading out into the cold. The increased circulation will help prime muscles for activity and may help reduce the risk of injury.

Rule #2: Keep On Hydrating

This may be more obvious during warmer months, but you still need to drink plenty of fluids when exercising in the cold; you’re still sweating, and you need to replenish fluids lost. Both warm and cold fluids will help contribute to hydration, so reach for whichever you prefer. A little caffeine will help boost performance, but too much can have a negative effect on digestion, so keep your intake conservative. Read more

Can’t Take More Steps Each Day? Then Take Faster Ones

by in Fitness, November 27, 2016

An entire industry of fitness-tracking devices has sprung up to support the expert-recommended goal of taking 10,000 steps daily. And while that’s a great amount to shoot for, a new study has shown that if you can’t get in quite that many steps a day, there are other ways to reap the same health benefits. The study, published in the journal Medicine & Science in Sports & Exercise, shows that if you (like the average American) can get in only 5,000 to 7,000 steps daily, the trick is to pick up the pace for about half of them.

Walking at a brisk pace (which the researchers defined as 100 or more steps per minute) should be your goal for at least 30 minutes a day, in order to reduce a variety of cardiometabolic risk factors. The other key finding was that no matter how many steps you get in daily, it pays to try to reduce the amount of time you spend not moving at all.

Need help achieving those goals? Here are some tips from Alissa Rumsey, a registered dietitian and certified strength and conditioning specialist, to get you moving. Read more

Fitness at Every Age

by in Fitness, November 7, 2016

Many things about the body change with age, and our nutrition and exercise needs are no exception. Certain types of food and exercise can optimize health from decade to decade, so a little know-how may help you avoid illness and injury. Use these tips to help stay fit at any age.

20s
Your 20-something years are all about establishing good habits. As grown-up responsibilities begin to set in, the stress of joining the workforce, paying bills and possibly even getting married can take up a lot of time and attention. Make your health and fitness a priority by eating less takeout, getting enough fruits and veggies, and setting up a consistent exercise regimen.

30s
The sad truth is that your metabolism begins to slow down when you’re in your 30s. Eating consistent meals and choosing healthy, balanced snacks like vegetables and hummus can help keep energy levels high and prevent overeating. It’s also a great time to increase cardiovascular exercise to help promote heart health. Kara Lydon, registered dietitian, yoga teacher and author of the Nourish Your Namaste e-book recommends taking your yoga practice to the next level. She says: “People in their 30s should take advantage of their strength and stamina to learn more challenging poses like inversions, arm balances and back bends … it’s also important to adopt a restorative yoga practice during this decade. Restorative yoga (supported poses held for long periods of time) will help the practitioner to feel more grounded, calm and relaxed amidst a number of life transitions.” Read more

Adjusting Your Workout When Daylight Saving Time Ends

by in Fitness, November 2, 2016

As soon as we “fall back” at 2AM this Sunday, November 6th, we lose an hour of daylight in the evening…which means it’s already dark by the time we head out of the office at the end of the day. But that doesn’t mean you necessarily have to give up on outdoor exercise until we change the clocks again in the spring. There are plenty of ways to make your post-work walk or run safe and enjoyable — even after dark. Lisa Jhung, a veteran runner and author of Trailhead: The Dirt on All Things Trail Running (VeloPress, 2015) has these tips:

Lose the Headphones
You need to be able to hear oncoming traffic and not be distracted by listening to music or a podcast. “If you absolutely can’t run without music, keep the volume very low and keep the earbud on the road side of your head out,” suggests Jhung.

Bring Your Phone
A good idea when it’s light out too — you never know when you might need to call for help. Read more

Healthy Hiking Snacks

by in Fitness, Healthy Tips, August 16, 2016

This month marks the 100th anniversary of the National Park Service (NPS). To celebrate, take a hike on your favorite trail, or go to the NPS website to find a park near you, and take one of these healthy snacks along to fuel your journey.

Before You Head Out
Once you select a trail, do some research — especially if you’re planning on a full-day hike. Call the campsite, or research online where you can access water near the trail. Longer hikes may require you to bring water purification tablets, in case you come across a stream or natural source of water, which may contain harmful bacteria or parasites.
For shorter hikes, a Swell bottle can help keep your beverage of choice cold. Read more

Tips for Exercising in the Heat

by in Fitness, July 30, 2016

Don’t let the summertime heat and humidity ruin your exercise enthusiasm. Following these simple rules to help make outdoor workouts a success.

The Risks

Feeling the burn in hot conditions can increase your risk for injury, dehydration and heat illness. Issues can range from minor fatigue and muscle cramping to a more serious case of heat exhaustion. The worst-case scenario is a condition referred to as heat stroke, where the body loses the ability to cool itself. (This is a medical emergency and requires immediate medical attention.) The good news is you can protect yourself by following these five rules.

Rule #1: Hydrate, hydrate, hydrate.

Around-the-clock hydration is imperative for folks who exercise multiple days a week. Water is ideal for moderate activity, but consider choosing a sports drink with calories and electrolytes for more vigorous activities lasting longer than 60 minutes. The American Academy of Sports Medicine recommends 8 to 12 fluid ounces of water 10 to 15 minutes before exercise and 3 to 8 fluid ounces every 15 to 20 minutes for workouts less than 60 minutes. For guidelines on longer-duration workouts, visit the American College of Sports Medicine website or download the Selecting and Effectively Using Hydration for Fitness brochure. Read more

Nutrition News: Good Fats, Sugar Addiction, Running Mistakes

by in Food News, June 10, 2016

Embrace good fats

Is it finally time to stop fearing all fats? The low-fat trend — already under fire — just took another hit from science. Researchers in Spain have concluded that all fats are not created equal – and that some will not lead to significant weight gain, regardless of calorie content. The study tracked 7,447 middle-aged men and women over five years and found that those who were put on a Mediterranean diet — with lots of fresh fruits, veggies and lean proteins, as well as olive oil and nuts — without calorie restrictions lost a bit more weight than those who were assigned a low-fat diet with no restrictions in their caloric intake. Read more

How Accurate Is Your Fitness Tracker?

by in Fitness, May 17, 2016

Wearable fitness trackers — including Fitbit and Jawbone devices — are wildly popular ways to keep a tally of all the daily activities you do. They count steps and calories, measure heart rate and, in some cases, monitor things like how much and how well you sleep. But before you live and die by those numbers on your device, you might want to consider something: How accurate is all that information anyway? Read more

6 Fitness Tips For Long-Term Success

by in Fitness, May 15, 2016

Everyone wants to get in beach body shape for summer, but how about making changes to get fit and stay fit throughout the year? These six tips will help set you up for long-term success.

Avoid overshooting.

Know your limits, and be practical about how much you can and should exercise. It’s better to start conservatively and progress to more strenuous workouts than to start by overdoing it and risk getting burnt out or injured. If you currently exercise one or two days a week, bump it up to three. Eventually work up to five or six, and always include a day to rest. Read more

Ask The Experts: Best Pre- and Post-Workout Snacks

by in Ask the Experts, May 4, 2016

When training for an upcoming half-marathon, I make sure to fuel my workouts beforehand and eat properly afterward to help my muscles recover. Lately my go-to snacks have been a piece of cinnamon toast and half a banana before I head out for a run, and a chocolate milk, scrambled eggs and fruit (and sometimes another piece of cinnamon toast) when I return. I was curious what other sports nutrition experts were grabbing before and after they exercise. Here’s what I found out! Read more