Author: jewelpts

Wellness

Fall Fitness


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This month offers opportunities for being active in the outdoors without it being too hot or too cold.  It is a fantastic time of year for  enjoying the scenery while walking, hiking or biking along the trails at the parks or conservation areas or just through your neighborhood.  Purposeful exercise can be incorporated into some of the seasonal activities this time of year, either for cardiovascular , strength or both.   You can get your heart rate up with yard work, lawn care, raking, gardening or cleaning house in preparation for holiday guests!

Locally there are still ample opportunities for healthy, fresh produce.  Apples, pumpkins and various types of squash for example can be incorporated into meal planning.  During the next few months the diet typically tends to shift toward richer, denser foods, and less of the lighter, cooler water dense foods, as the availability changes.  The typical “Holiday Indulger” will gain weight during this time.  If you are trying to lose or maintain  weight then  – beware!  Perhaps after the traditional Thanksgiving Dinner, you can start a family Turkey Trot, Holiday Hike or whatever you come up with.  the anticipation of moving after your meal may help from having the extras!

Fitness, Wellness

Basic Fitness Components


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MNCCFITNESS COMPONENTS

According to Wikipedia, “Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition,[1] moderate-vigorous physical exercise,[2] and sufficient rest.[3]”

Although the formal definition of fitness has remained constant, ones perception is variable.   Prior to the industrial revolution  a person was fit if they were able to carry out the day’s activities, and be able to do the same the following day.  With the development of machines, automation and less physical work necessary over the years – and thus more sitting, the definition is more specific.  Physical fitness now encompasses the elective performance and resistance of the body as well.

Body Composition  –BMI stands for “Body Mass Index,” a ratio between weight and height. It is useful as a general guideline. It is a mathematical formula that correlates with body fat.

Cardiovascular Component  – This is the body’s ability to take in oxygen and deliver it to the cells in order to create energy for activity. Any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.” It is a type of exercise that overloads the heart and lungs and causes them to work harder than at rest.

Muscular Ability –Muscular endurance is the ability to apply force from a muscle over a period of time, or the ability to repeat muscle contractions.  Muscular strength is the ability to generate force.

Balance – Balance is the ability to maintain a specific body position in either a stationary or dynamic(moving) activity.

Flexibility – This is the range of motion that each joint in the body is capable of performing.  Flexibility exercises help stretch muscles, protect against injuries and allow the maximum range of motion for joints.

Other components of fitness include:  Coordination, Agility,  Reaction Time,  Speed, Power, Mental Capability

A complete fitness program is individualized, to the persons current fitness level, daily physical activity, skills, age related needs, and  health factors as a base.   A holistic approach to fitness also includes the mental, social and emotional aspect of physical activity.

Wellness

Rest & Recovery


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women s blue v neck shirt on beige shorts
Photo by Pixabay on Pexels.com

There is often so much emphasis on the active part of training that sometimes the rest and the recovery is cast aside.  In order to achieve one’s potential during the active phase of training, one must be attentive to the physical and mental needs for the rest and recovery stage.  Physical and mental performance can be enhanced with planned recovery time and self-care.  We often schedule our workouts into out weekly plan, but neglect to plan for the recovery which is part of  your fitness program.   Sleep is the main recovery strategy and is essential for both the physiological adaptation as well as to the consolidation of skill development.  It is important to training recovery because we release human growth hormone during Stage 3 and 4 that repairs the muscle that has been purposely damaged during training.   Increased duration or quality of sleep can result in overall athletic performance for non-athletes and athletes.   Often nutritional changes and a regular routine can provide highly beneficial results to getting a better sleep.

An increasingly common recovery technique is foam rolling – Studies show that proper foam rolling techniques can lessen decrements in muscle performance caused by DOMS (delayed onset muscle soreness).  Acutely foam rolling can increase flexibility and reduce muscle soreness and does not hinder performance.  It can work by improving overall circulation.  (arterial function, vascular endothelial function), and improves parasympathetic activity.   For most individuals foam rolling can have a positive effect to reduce muscle soreness, increase flexibility and range of motion before, during or after a workout.  Facilitated stretching, assisted stretches, yoga and massage techniques are other ways to allow muscles to release tension and allow more overall mobility, flexibility, increased blood flow.  These techniques also encourage mental relaxation, which is a component of the recovery process.

The body adapts best when it is given the best opportunity to do so

Wellness

Motivating Yourself


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At some point of time everyone will struggle with a lessening degree of motivation than what they would consider to be their ideal.

Motivation is defined as the process that initiates, guides, and maintains goal-oriented behaviors.  Motivation involves the biological, emotional, social, and cognitive forces that activate behavior.  I usually hear the term referred to as in lack of motivation – not wanting to take action.

Motives are the ‘whys’ of behavior—the needs or wants that drive behavior and explain what we do. We don’t actually observe a motive; rather, we infer that one exists based on the behavior we observe.”
(Nevid, 2013)

The reality is that there are many different forces that guide and direct our motivations.

At a workshop I attended with other personal trainers, the instructor asked what we would do when we are not feeling motivated.    The answers that the participant gave were: listening to music, circuit training, work out with a partner, work out outdoors, permit yourself to exercise for less time – taking the pressure off, struggle through it, reward yourself after,  and surround yourself with social cues.   When a regular exercise finds that they are not feeling motivated, I would encourage them to ask themselves why as well.

Is it the time that they are going to spend on the workout?

Do they feel guilty for being away from family, or other obligations?

Is it the fear of failure – or they don’t feel like they are up expectations particularly in a class setting?

Are they feeling tired? Sore?  Afraid of an injury?

The number one predictor of physical activity adherence is fun. 

If any of these factors are getting in the way then it can be difficult to allow oneself to actually enjoy the workout.    Working out with a personal trainer in a safe comfortable environment can not only be a more effective workout but can help one to feel more successful and thus more likely to feel motivated to continue.

https://www.verywellmind.com/what-is-motivation-2795378

Fitness, Wellness

Hypertension


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hypertension, hypotension, stress, blood pressureHypertension affects about 1 in 4 Canadian adults, and becomes more common as people age, resulting in many negative health implications. (June 2018) Recent studies are showing that the prevalence is increasing, and that the control rates for those with hypertension remain low. At any level of high blood pressure, the risks of cardiovascular disease are increased.  Cardiovascular disease are also related to the presence of other risk factors.  Evidence shows that endurance exercise training can reduce the rise in BP that can be expected in individuals with increased risk of developing hypertension.  Long term studies show that endurance training can have an average reduction of 5 -7mmHg in both systolic and diastolic BP with Stage I or II hypertension.

For hypertension control or overall cardiovascular risk reduction, or both it is recommended that individuals make the following lifestyle modifications:

  • weight loss if overweight
  • Limit alcohol intake
  • Perform aerobic physical activity, such as brisk walking for at least 30 minutes, most days.
  • Follow dietary guidelines, increased vegetables, reduced salt, saturated fats, etc.
  • Stop smoking

 

Adapted from ACSM’s Exercise Management for Persons with Chronic Diseases and Disabilities -Human Kinetics

http://www.heartandstroke.ca

https://www150.statcan.gc.ca