Fitness Facts #2 (Structuring your cardio exercise)

1 comment May 20th, 2008

An exercise session should have 3 components:

1. The Warm-up - Ease into your activity for about 5 - 10 minutes with a low intensity to increase circulation and loosen up. Some gentle streching may be added if you desire.

2. The Core - Adjust your intensity to a level with a noticable increase in breathing rate (that you can still carry on a conversation). It should feel “brisk”. Heart rate ranges will vary with age, level of fitness, and possible medications being taken. Building to a goal of 30 minutes/most days is ideal for general health.

 3. The Cool-down - Ease out of your activity to a lower intensity (similar to the warm-up)  for 5 - 10 minutes. Gentle stretching may be done. Current thought is that this is when stretching is most productive.*

*Guidelines for Stretching

1. Regular, consistent stretching will improve flexibility, range of motion, and decrease stiffness.

2. Stretching should optimally be done after at least 5 - 10 minutes of light physical activity, such as your warm-up and/or after your cool-down.

3. Stretching should be gentle, and not painful. If it hurts, don’t do it!

4. Take your stretch to the point of tension in the area and hold it from 15 - 60 seconds. Repeat if desired. Do not strain or bounce into the stretch.

5. Maintain good posture and avoid twisting or flexing (bending) the back/spinal area.

6. Breathe normally. Do not hold your breath.

7. Never stretch an injury or very sore muscles, unless professionally supervised by a physical therapist.

8. There is no conclusive evidence that stretching prevents soreness. If done improperly, it may cause strain, injury, and soreness.

9. It is always wise to check with your physician before beginning an exercise program.

NEXT:  Warning signs & safe environments.

Motivating Picky-Little Eaters to Make Healthy Choices

Add comment May 20th, 2008

Young children enjoy showing adults their newly acquired sense of autonomy. This is usually displayed by using their favorite word…  ”NO!”. Children will try to exercise their independence as often as they can , in as many situations as possible.  If adults fall into their trap , it turns in to a Power-Struggle, which is to be avoided at all costs. Adults can simply turn over the reigns of control to  the child by giving them the power that they seek when it comes to food choices and healthy eating.  Allow the child to control their choices for meals…. give them 2 or 3 choices of a protein, vegetable, whole grain and fruit. Rather than saying to the child “You have to eat your broccoli”, offer the choice of dipping broccoli “trees” in a yogurt - based ranch dip OR some of the coleslaw that they made “themselves”.  Children want active roles in snack and meal times. They can help make choices in the produce aisle.  Model a positive approach to foods by inquiring about and sampling different fruits and vegetables. Ask produce employees questions about the tastes and methods for eating and cooking various vegetables and fruits. Pique your child’s interest in healthy foods by visiting various grocery stores and farmer’s markets. Comment on the colors, textures, shapes and tastes. Experiment with tasting produce raw, and then cooked. See who liked it better raw and who liked it better cooked. Have a color themed meal by choosing only purple and blue fruits and vegetables one day . Let your child choose the color theme for the following day.  Help make eating , food selection and preparation a learning experience that will last the child a life-time.  It is not long before your child heads off to college and must make food choices on their own!