Wednesday, January 23, 2013

Win With Water Workout

Aquatic workouts are movements that involve exercising while you are in the water.  Exercising in the water provides many benefits that working out on land cannot. First, buoyancy of the water provides an unloading of the weight bearing joints of the spine, knee, and hips. This is extremely helpful for those who cannot tolerate exercising on land due to joint pain.
Water also provides assistance and resistance while exercising. This allows you to progress through various levels of activity while increasing strength. Aquatic workouts can help you build strength in weak and injured muscles. It can also promote healing to the site of injury. Overweight patients can enjoy aquatic therapy by burning calories in an environment that assists in cushioning their joints.

The many benefits of water exercises are:    

      Lose weight effectively 
      Improve balance and agility 
      Ease arthritis pain 
      Recover from surgery 
      Alleviate the symptoms of fibromyalgia 
      Strengthen muscles and joints and
      Increase flexibility and strength

If you don’t have access to an indoor pool, check with your local health and fitness club or YMCA. They may offer an aquatic program or have classes in your area. Some establishments call it water aerobics. Attending a class one or two days a week, in a group setting, may be just what you need to stay on track.  

Thursday, January 10, 2013

Check Your Nutrient Level

We know that Vitamin D is critical for building strong bones but what we may not know is how negative amounts affect us. Low Vitamin D levels are associated with higher circulating levels of parathyroid hormone, which encourages weight gain. This explains why many overweight people routinely have inadequate vitamin D status.  

The current recommended daily intake of vitamin D is 200 IU but most health experts say it should be closer to 1000 IU, especially in the winter. When our body does get the daily recommended dose, it increases the thermal effect of our meals and boosts overall fat oxidation. It also improves muscle function and strength. 

Vitamin D produced in the sun’s rays is a vital source of this necessary nutrient. However, oftentimes, especially in the winter months or in cooler climates, it is hard to make enough from the sun. So, many of us come up short in our daily supply. Research shows that vitamin D deficiency is more common than previously thought, affecting up to half of adults and children in the U.S. 

When sunlight is in short supply, opt for less potent sources of vitamin D such as salmon, mackerel, tuna and sardines in oil, cod liver oil, and vitamin D-fortified foods like milk, juice, soy milk, egg yolks and some cereals. Vitamin D can also be  obtained by using supplements once or twice a day with meals. Check with your doctor to have your vitamin D level tested. He or she will determine if supplementing is right for you.

When we supply our body with the necessary nutrients it has a positive effort on our health and fitness. 

Tuesday, January 1, 2013

Get Faster Fitness Results

The new year is here and you may have already started your workout program. Congratulations! You have taken the first step. You’re on your way to reaching your goal. Do you want to see faster results?
There are a few simple things you can do in your day to day routine to boost your progress. The simplest thing people can do is take a daily half hour walk. Walking at a moderate pace will burn up to 200 calories. Burn even more by walking upstairs. Everyone expends energy from engaging in daily activities. The key is to stay physically active, even on your off days.
Increase your daily protein intake. Protein is the basic building block for muscle. The more muscle you have the higher your metabolism. A higher metabolism burns more calories and helps to reduce fat. The average active person requires one gram of protein per pound of lean body weight per day. Most people do not get nearly that much.
Egg whites are a great source for protein. If you are working out at the gym or just exercising at home, it is important to know your muscles need protein. By drinking a protein drink with liquid egg whites every three or four hours, you will keep your metabolism working to burn fat, build muscle and give you extra energy. Your energy boost will increase your desire to exercise longer and you will feel more active. Your daily walk will be longer and best of all your body will continue burning calories, even while resting.