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“I only went out for a walk and concluded to stay out till
sundown, for going out, I found was really going in.” -John
Muir
What You Need to Know to Purchase a Treadmill
Many walkers turn to their trusty treadmills for exercise once the Winter weather kicks in. If you are interested in investing in the number 1 ranked home aerobic equipment - read this tip from the American Council on Exercise!
Prevent Osteoporosis Now
Today is the day to begin preventing osteoporosis, an age-related disorder in which bones become gradually thinner, more porous and less able to support the
body. Find out how - read this tip from the American Council on Exercise!
When is the Best Time to Exercise?
The best time to exercise is the time that's right for you. Morning workouts really get some people going, release endorphins, and enhance mood. If you enjoy starting your day with a workout, or find that it's the only time you can fit it into your schedule, stick with it. Others find afternoon or evening workouts productive and stress-relieving. Read this tip from the American Council on Exercise!
Wear the Right Wet-Weather Walking Apparel
Injury Prevention
Joint Flexibility
Taking the Stairs
Exercise and breathing
R.I.C.E. … The First Step in Injury Management
Cold Weather Training Tip
Water Wisdom
Heat Training
Steps for Success
Walking Facts Of Interest
Getting Started
Taking the Stairs
A good way to sneak in some extra exercise is to take the stairs
instead of an escalator or elevator.
Several worksite studies have shown that people who only change
was taking to the stairs improved their physical fitness my 10
- 15 percent.
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Exercise and breathing
Exercise supplies more oxygen to the brain and muscles, which
may result in increased alertness.
Exercise also causes the body to create adrenaline and endorphins,
which "rev up" the body's responsiveness and cause a
feeling of euphoria.
What a great reason to exercise! A natural boost!
Oxygen is essential to life. Learn to take deep breaths that
fill your lungs by inhaling and exhaling through your nose.
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R.I.C.E ………The
First Step in Injury Management
These are four traditional techniques for managing acute injuries.
Each is equally important.
REST: This involves protecting the injured body part so your
body can heal.
ICE: 10 – 20 minutes. Put crushed ice in a Ziploc Freezer
Bag or use a Contour Pak. If using the freezer bag, place a towel
over the area of the injury. Place ice pack over the injured part.
Ice can be repeated hourly.
COMPRESSION: It should be gentle and not add to your pain. Use
an ace wrap or athletic tape to provide compression over the injury
site.
This will move fluids and decrease swelling.
ELEVATE: The injured body part above the heart level. This will
increase lymphatic drainage toward your heart.
If problems persist, or you have any questions or concerns consult
with your physician.
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Cold Weather Training
Tip
Generally, cooler temperatures make walking easier and invigorating,
but you must dress properly for it. On a windy, cold day, always
start your walk headed into or against the wind. You will quickly
determine if it is too cold or windy to walk.
Hydrate: It is as important to replace body fluids when exercising
in the cold as in the heat. Although sweating is less marked in
cold environments, fluid losses through breathing during exercise
in the cold can be more pronounced than in warm air. Not only
is water lost as vapor in exhaled air, but the kidneys increase
urine production in the cold. The best to way to dress for cold
weather walking is in layers, be careful not to over dress.
Torso: Clothing is best worn in several thin layers rather than
a heavy coat or bulky sweater or both. Polypropylene and coolmax
are two fabrics which work well next to your skin. They keep you
warm and release excess heat. Water, sweat, is ‘wicked’
to the outside and away from your skin thereby keeping you warmer.
Consider adding thermal long underwear, turtlenecks, & a nylon
windbreaker to your Christmas list.
Head and Hands: Wear a hat and gloves keeping your head and hands
covered. Remember a significant amount of heat can be lost through
the scalp.
Watch your health.
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Water Wisdom
by Judy Heller
To view the complete article go to Water
Wisdom
Injuries from heat occur in three forms, heat cramps, heat exhaustion,
and heat stroke.
Water is considered the most optimal fluid to drink for events
lasting less than two hours.
It is needed:
- for the delivery of oxygen and nutrients to muscles being
used
- to transfer heat from the muscles to the skin to evaporate
and cool the body
- for events lasting longer than two hours, however, studies
show that liquid carbohydrate sport drinks are a better nutrient
providing carbohydrates and electrolytes.
The thirst mechanism is a poor indicator of when your body needs
fluids, especially as you age. Even minor dehydration (1% loss)
interferes with strength, stamina, coordination, and reaction
time.
The golden rule for rehydration during exercise is
taking small quantities at frequent intervals every 10-15 minutes.
This is especially important when training longer than one hour.
After exercise drink more than you think you need.
Just as your running or walking is training your muscles and
connective tissue for completion of the half or whole marathon,
drinking water or sport drinks are a training for your system
to absorb and utilize all that the fluid offers. If you don't
already have a convenient water carrier, now is the time to get
one. If you do have one, now is the time to start using it, if
you are not.
Recognize early symptoms of heat stress-dizziness, cramps, clammy
skin, extreme weakness and don't be too proud to quit if these
should occur.
Watch your health. Make sure you are aware of both medical conditions
and medications that can affect your ability to absorb water and
tolerance for exercise in the heat.
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Heat Training
As summer approaches be cautious when exercising.
Guidelines to avoid the risk of heat stress injury:
- Avoid exercising in extreme heat and humidity.
- Wear sensible, porous, light-colored, loose-fitting clothing
while exercising in the heat.
- Train for competition in heat by acclimating slowly, increasing
intensity and duration of exercise over eight to ten days.
Gradually building up tolerance for walking in warmer weather.
- Maintain a high level of fitness and don’t overestimate
your level of fitness.
- Hydrate. Drink adequate water before, during and for 24
hours after vigorous exercise. Drink fluid 30-45 minutes
before exercise and then every 10-15 minutes while exercising.
After exercise drink more than you think you need. The thirst
mechanism is a poor indicator of when your body needs fluids,
especially as you age.
- Recognize early symptoms of heat stress-dizziness, cramps,
clammy skin, extreme weakness and don’t be too proud
to quit if these should occur.
Watch your health. Make sure you are aware of both medical conditions
and medications that can affect your tolerance for exercise in
the heat.
“Habit is habit, and not to be flung out of the window
by any man, but coaxed downstairs a step at a time.”
Mark Twain, Pudd’nhead Wilson
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Steps for Success
To get benefits from any form of exercise, it must become a long
term habit. Any new habit is difficult to establish in the beginning,
but it can be done with planning. Make physical activity fun!
Focus on what you want. The time you spend exercising is an investment
in today and your future. Follow these suggestions to be on your
way:
Select an activity or activities (cross training). Consider body
type, temperament, goals. What do you want?
Consult with your physician before starting an exercise program.
Especially if you have a history of injuries or medical conditions,
are pregnant, or have a family history of heart disease.
Plan exercise into your day. Make an appointment to exercise.
You wouldn’t skip brushing your teeth or taking a shower.
Set up a support network. Include those who will exercise with
you, and those who will encourage you.
Set realistic goals both short and for longer period of time.
A goal is an aim or purpose with a time line.
Set up a reward system for yourself. This might include quiet
time for yourself, a visit with a friend, a new CD, something
you want.
Keep a log as a visual reminder of your accomplishments. This
is your journey for a lifetime—ENJOY!
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Walking Facts Of Interest
Walking is the most popular fitness activity among Americans.
This piece of trivia is only the beginning. Below is a list of
walking facts. For instance, did you know:
According to the National Sport Goods Association, exercise walking
grew 4.3% in 1996 to 73.3 million Americans. Compare this to 22.2
million participating in running and jogging.
Walking is one of the most effective exercises for weight loss
because it can be performed regularly for long periods of time.
Walking is a natural locomotion that, when combined with proper
technique, can provide a challenging, motivating, and exhilarating
total body workout for everyone.
Once perceived as an activity done only by the elderly, overweight
or less serious athlete, walking has been adopted by professional
athletes, long distance runners in training, aerobic instructors
and cross trainers.
Walking is a low impact activity that can be done anytime, anyplace,
and in any weather.
Racewalk technique produces the same aerobic benefits as running
with considerable reduced risk of injury.
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Getting Started
Walk easily and comfortably without pain or fatigue, gradually
increase the distance and pace until 4 miles can be walked briskly
(4.0 miles per hour) every other day.
1. Start at a level that is comfortable to you.
2. Be aware of new aches and pains.
3. Don’t progress to next level if you are not comfortable.
4. By level 2, measure your time. Start by timing how long
it takes to walk a mile comfortably on flat ground. Chances
are it will take 15 - 20 minutes. That is your starting point
build from there.
5. If you are over 45 and this is your first step toward fitness,
check with a physician first.
A possible beginning program may look like this:
