Fitness FAQ’S for Beginners
Before beginning a fitness program, consult with your physician if:
- You are a male over 45 years old or a woman over 55 years old
- If you have a chronic illness like diabetes, high blood pressure or arthritis
- If you have two or more risk factors for heart disease (family history, cigarette smoker, obesity)
- If you’ve experienced dizziness, shortness of breath or chest pain.
What is the best cardiovascular exercise?
The best exercise is one that you will do consistently. There is no one form of exercise that is better than another. However, there are several questions to consider when choosing what type of cardiovascular exercise might work best for you.
1. What do you like/hate to do? Find a form of exercise that you enjoy. You are much more likely to stay committed to your exercise program if it feels good and makes you happy. Also, avoid any form of exercise that feels like a chore. If you have to drag yourself to a work out, you’ll be making excuses to miss before you know it. If you dislike exercise, find an exercise buddy, try a group fitness class or listen to your favorite up-tempo tunes to help make your workout a more pleasant experience.
2. Do you have any physical limitations? If so, you need to find an exercise that doesn’t exacerbate the problem. For example, if you have joint problems, you should choose exercise that is low- or non-impact like an elliptical trainer, swimming or water aerobics.
3. Do you have access to fitness facilities and equipment? Look for facilities where you work or ask about an employer subsidy for a gym membership. If a gym membership is too expensive or you don’t have room for home equipment, invest in a good pair of running or walking shoes and head outside for a walk or jog. Try the library for fitness DVD’s, or check your cable TV provider for an exercise channel.
4. How much time do you have to work out? Can you make it to a scheduled class? Do you have time to drive to a gym or swimming pool? If you are pressed for time, you should consider ways to be more efficient with your exercise program. You can shorten your cardio sessions by working at a higher level of intensity, providing you are willing and able to kick up your exertion level (see below); or you can intermix cardio and resistance training together in intervals to shorten the overall time of your workout. Ask your Perfectly Fit Corporate Services professional what strategies might work for you.
What is the best time to exercise?
There is no single time of day that is best to exercise. The important thing is to find a time of day that works for you. That said, studies have found that people who exercise early in the morning are the most consistent. At this time of day, there are fewer distractions and less chance for unexpected demands on your time. During other times of day, you are more likely to be side-tracked by work or family issues.
How much exercise do I need?
Current guidelines by the American College of Sports Medicine (ACSM) and the American Heart Association call for 30 minutes of moderate exercise on most days (5x/week) or 20 minutes of vigorous exercise three days per week for heart health. For weight loss, you may need to increase the time and/or the intensity of your exercise. This recommendation is for cardiovascular exercise. You also should include resistance training two-three days per week.
How hard do I have to work?
You need to exercise with enough intensity to see results but not push so hard that you can’t sustain your activity. The easiest way to judge your intensity is to use the Talk Test. While you are exercising, you should be working hard enough that it requires some effort to talk but you can still carry on a conversation. If you are struggling to get the words out, you need to back off a bit to ensure that you are still working aerobically and you have enough oxygen in your system to keep going. If you feel like you can talk as easily as when you are sitting with friends, you need to kick it up a notch or two to see results.
Do I have to use weights?
Resistance training is a critical component of any fitness program. Resistance training helps change your body composition by protecting and building muscle as you lose fat. If you lose weight without resistance training, you are losing muscle as well as fat. Current guidelines from ACSM recommend 2-3 resistance workouts/week on non-consecutive days: 8-10 different exercises, 1-3 sets of 8-12 repetitions each. Whether you choose 8 or 12 repetitions, use enough weight so that you are too tired to do one more repetition after completing your set. If you can’t lift a weight at least 8 repetitions, it’s too heavy; if you can lift it more than 12 times, it’s too light. Resistance training will help build muscle and give your metabolism a bit of a boost. Plus, resistance training will counteract the natural loss of muscle as you age.
What’s the best shoe to buy?
You should buy a shoe that matches your activity and fits you comfortably. No one brand is better than another, but each is likely to have a different feel on your foot. To a certain extent, you get what you pay for in a shoe; but good shoes are a good investment. Your shoes are your first line of defense in protecting your joints during impact from exercise.
How do I get rid of anything that jiggles or dimples?
That “stuff” that you hate is stored fat. You burn stored fat when you create a caloric deficit by burning more calories than you take in. This means that you need to eat a proper diet with appropriate portions and get regular cardiovascular exercise. Resistance training will help build muscle and give your metabolism a bit of a boost.
When should I stretch?
Stretch at the end of your workout as part of your cool-down. Stretching will help you improve or maintain your range of motion and help your muscles recover from your workout. While stretching will not prevent injury, it may help you experience less soreness that occurs a day or two following your exercise.
When should I eat if I’m going to exercise?
Exercising on a full stomach will feel uncomfortable and may make you nauseas. However, it’s a good idea to have a carbohydrate-rich snack (like a piece of fruit or granola bar) an hour or so before your workout. After your workout, you should aim for a protein-rich meal or snack (ex. yogurt, peanut butter on whole grain crackers).
Nancy Tashman, Perfectly Fit Corporate Services, Inc.
New Years Resolution: Don’t Drink Your Calories
It’s that time of year again when Americans resolve to make changes to better their health. Most Americans will go on a diet to lose the holiday bulge, but resolutions are often dismissed in a month or two due to large, overly ambitious or unrealistic goals. Let’s face it; going on a crash diet and severely restricting calories hasn’t worked in the past, so why try it again? This January, consider one simple change that can significantly impact your weight and overall health: don’t drink your calories.
In 2009 the American Heart Association (AHA) named soft drinks and other sugar-sweetened beverages the No. 1 source of added sugars in the American diet. In fact, one 20 oz. soda contains 16 teaspoons of sugar! The average 12 oz. sugar-sweetened soft drink contains 140-150 calories. According to the Mayo Clinic, the average American consumes 175 calories per day in sweetened beverages, and just 100 extra calories per day will yield a weight gain of 10 pounds per year.
Beverages with a high concentration of sugar also cause rapid changes in blood glucose (blood sugar) levels. A quick rise in blood sugar is followed by a rapid decline, therefore stimulating an increase in hunger and appetite. Increasing calories and appetite is a double whammy for anyone trying to lose or maintain weight.
Especially troubling is the consumption of sweetened drinks by children and teens. If they are drinking soda, they are not drinking milk. As a result, kids take in empty calories instead of getting much needed calcium and vitamin D. The lack of adequate calcium can lead to weak bones, especially in teenage girls. Plus, the acidic n
ature of carbonated drinks can lead to etching of calcium from tooth enamel, leading to a whole host of serious dental problems.
In October 2009 the New England Journal of Medicine proposed placing a tax on sugar-sweetened beverages in order to decrease soda consumption. The desired outcome would be a decrease in obesity-related health care costs, as well as additional revenue for government funded health programs (childhood nutrition and obesity prevention). Their rationale is credible, as the studies listed in their October report correlated consumption of sugar sweetened beverages with risks for obesity, diabetes and heart disease. High intake of refined carbohydrates (sugars) causes elevated blood pressure and triglyceride levels, as well as a decrease in HDL (good) cholesterol. These beverages also have a high glycemic load which can result in insulin resistance. In addition to these adverse health side effects, the report alluded to concern that those who drink sugar-sweetened beverages may find healthy, more satiating but less sweet foods unappealing. This could result in eating less of the foods we need (fruits, vegetables, legumes, whole grains).
You might think that placing a tax on sweetened beverages seems ridiculous or even harsh given the fact that Americans indulge in candy bars, pastry and fried food—all of which also contribute to the obesity epidemic. While this may be true, it’s evident that reducing the consumption of sweetened beverages is critical to reducing the nation’s waistline.
Nutrition Do’s and Don’ts:
- Practice moderation and self control. Sweetened, high-calorie drinks should be an occasional treat.
- Don’t use sweetened beverages (including sports drinks) for hydration purposes; drink plenty of water instead.
- Don’t use caffeinated soda, energy drinks, or sweetened coffee drinks for an energy boost. Be sure to eat a balanced diet and get plenty of rest. There is no substitute for regular exercise, balanced nutrition, plain water and plenty of sleep.
- Cutting back on soda and sugar may be difficult at first; you may experience headaches from caffeine withdrawal or irritability from sugar withdrawal. If you notice these side effects, try to reduce your consumption gradually.
- Diet soda will help reduce sugar intake and total calories, but do not use it as a long-term replacement for regular soda. Diet soda is still sweet and won’t curb the sugar cravings, nor will it hydrate your body. Diet soda has no nutritional benefit, either.
- Replace your cravings for sugar with fresh fruit; it will satisfy your need for something sweet while nourishing your body at the same time.
Lisa Carr, Perfectly Fit Corporate Services, Inc.
Sources:
NYTimes.com. 12.15.09
New England Journal of Medicine. 12.15.09
Mayo Clinic. 12.15.09.
The Medscape Journal of Medicine. 2008. 12.15.09.
Cereal Outlook Getting Sweeter
In a welcome move, General Mills recently announced plans to reduce the levels of sugar in ten of its cereals marketed to children. General Mills manufactures Lucky Charms, Cocoa Puffs and other popular cereals. Their new goal is to reduce the sugar content to 11 grams of sugar or less per serving by spring. Post Foods and Kellogg Co. also have modified some of their cereals to reduce sugar and increase fiber or levels of vitamin D.
These changes come as the food industry is under increasing criticism for contributing to the obesity epidemic among children in the U.S. Until recently, many top-selling cereals aimed at children have had sugar as the main ingredient (listed first in the ingredient list on the nutrition label). They have been lacking in fiber and nutrients as well. An industry marketing program called “Smart Choices” was discontinued several months ago under pressure from the FDA because it appeared to give a seal of approval to cereals high in sugar content, misleading consumers about the nutritional value of the foods.
The move toward healthier cereals for children is good news. A recent study found that children consume twice as much of the sugary cereals than lower-sugar cereals. The same study found that General Mills manufactures six of the ten least healthy cereals and that these cereals are marketed to children at higher rates than other manufacturers.
General Mills released the following statement: “Our first target was to reduce the sugar in cereals advertised to children to 12 grams of sugar (per serving) or less. As a result, we have already reduced sugar in many cereals, some by as much as 20 percent, and by spring General Mills cereals advertised to children will all have 11 grams of sugar per serving or less.”
Food ingredients are listed on the label in order by weight. If sugar is listed as the first ingredient, there is more sugar in the cereal than any other ingredient. Put the box back on the shelf no matter how much your child begs for it! Sugar content is only one concern with cereal ingredients. Choose cereals made with whole grains, fiber and without artificial flavors or dyes. You also should avoid cereals with added fats or partially hydrogenated oils.
If you have ever taken your children to the grocery, you know exactly how effective advertising to children can be when you hit the cereal aisle. However, don’t let your child make the decision of what cereal to buy without checking into what’s really in the box. It’s important to your children’s health to be an educated consumer. Read the nutrition labels on cereal boxes to check the levels of sugar and other ingredients for your self. Kellogg’s has tried to simplify this with its “Nutrition at a Glance” program, listing calories, fat, sugar and sodium content right on the front of the box.
When your children are old enough, teach them to become nutrition label detectives with cereal. Have them make a few choices and then check out the labels to see how the cereals stack up. Are they good choices based on nutrition or have they been taken in by marketing? Find out if they truly want the cereal or just the prize in the box or the cool website code. Once you arm yourself with the nutrition information, you and your children just might find out that the cereal in the box isn’t such a prize after all.
Nancy Tashman, Perfectly Fit Corporate Services, Inc.
Source: “General Mills to Cut Sugar in Kids’ Cereals.” 11 December 2009. www.healthfinder.gov.
Exercise of the Month
Squat-Bicep Curl-Overhead Press Combo
Muscles targeted: deltoids, triceps, biceps, gluteals, quadriceps, hamstrings, core
Plié Squat: Stand with your feet wide apart, toes and knees turned out and shoulders back. Keeping your torso upright, bend your knees and squat straight down until your thighs are almost parallel to the floor. Knees should be over ankles. Exhale and straighten legs, driving through your heels while returning to start position.
|
Start Position: Stand with feet hip width apart, arms at sides with dumbbells in hands. |
Inhale as you lower into the squat position, chest and chin up, spine neutral and weight on heels. |
Exhale, press back to standing position as you curl hands to shoulders. Keep elbows close to body, spine neutral, head up. |
|
Inhale, then exhale as you straighten arms and raise weights overhead. Keep weights slightly forward, do not lock out elbows, do not arch back. |
Inhale, return hands to shoulder height. |
Lower weights as you return to squat position to do another repetition, or return to start position. |
Advanced Modification: Perform the bicep curl as you lower into squat position, perform overhead press as you stand out of squat, lower into squat again as you lower hands to shoulders, return hands to sides as you stand out of squat position.
Ellen Histen, Perfectly Fit Corporate Services, Inc.
Fresh-ipes
Beef or Turkey Stew
Ingredients:
1 pound lean beef or turkey breast, cut into cubes
2 Tbsp. whole wheat flour
¼ tsp. salt (optional)
¼ tsp. pepper
¼ tsp. cumin
1 ½ Tbsp. olive oil
2 cloves garlic, minced
2 medium onions, sliced
2 stalks celery, sliced
1 medium red/green bell pepper, sliced
1 medium tomato, finely minced
5 cups beef or turkey broth, fat removed
5 small potatoes, peeled and cubed
12 small carrots cut into large chunks
1 ¼ cups green peas
Directions:
Preheat oven to 375° F.
Mix the whole wheat flour with salt, pepper, and cumin. Roll the beef or turkey cubes in the mixture. Shake off excess flour.
In a large skillet, heat olive oil over medium-high heat. Add beef or turkey cubes and sauté until nicely brown, about 7–10 minutes.
Place beef or turkey in an ovenproof casserole dish.
Add minced garlic, onions, celery, and peppers to skillet and cook until vegetables are tender, about 5 minutes.
Stir in tomato and broth. Bring to a boil and pour over turkey or beef in casserole dish. Cover dish tightly and bake for 1 hour at 375° F.
Remove from oven and stir in potatoes, carrots, and peas. Bake for another 20–25 minutes or until tender.
www.easy-appetizer-recipes.com
Turkey Chili
Ingredients:
1 lb. ground turkey
¾ cup minced onion
2 Tbsp. margarine
3 cups water
½ tsp. garlic powder
1 Tbsp. chili powder
1 Tbsp. dried parsley
1 tsp. paprika
2 tsp. dry mustard
1 15-½-ounce can canned red kidney beans, drained
1 6-ounce can tomato paste
½ cup pearl barley
¾ cup cheddar cheese, shredded
Directions:
In large sauce pan, cook turkey and onions in margarine until turkey is browned and no longer pink in color, about 9 minutes. Drain; return turkey and onions to pan. Add remaining ingredients except the cheese to turkey mixture; bring to boil, stirring frequently. Cover, reduce heat, and simmer 30 minutes, stirring occasionally. Uncover and simmer 30 minutes, stirring occasionally. Serve over cooked macaroni.
Sprinkle 3 tablespoons of cheese over each serving of chili.
Yields: 4 Servings, about 1-½ cups each
Per serving: Calories 540. Total fat–26 grams. Saturated fat–9 grams. Cholesterol–104 milligrams. Sodium–579 milligrams.
Preparation Time: 30 Minutes. Cooking Time: 70 Minutes
Source:
Healthy, Thrifty Meals
http://www.cnpp.usda.gov/Publications/FoodPlans/MiscPubs/FoodPlansRecipeBook.pdf
