Fitness

Recently Answered

  • QWhat can I do to get past a fitness plateau?
    2 Answers
    A
    Int'l Health, Racquet & Sportsclub Association (IHRSA)
    A answered
    Continually doing the same type of exercise can lead to what's called a fitness plateau, where you won't continue to realize the same gains from your investment of time (and sweat). One way to outfox the fitness plateau is to cross train. This doesn't mean you need to develop or learn complex routines, but you do need a variety of activities. Here are a few examples of cross-training strategies:
    • Run and done: If you’re a dedicated runner, ride a bike or take some yoga classes in place of your regular run.
    • Be class conscious: If you only do Zumba, try a different group exercise class to change it up.
    • Stretch yourself: If yoga is all you do, consider going for a swim each week, or play some tennis.
    • Don’t “weight” to change: If you never venture out of the weight room in a gym, consider training for a 5K run.
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  • QHow do I cope if I'm injured and can't work out?
    3 Answers
    A
    National Academy of Sports Medicine
    A answered
    Dealing with an injury can be a trying ordeal to go through especially when it derails your fitness goals. If you can’t work out there are still things you can do to be healthy while recovering from a workout. Depending on the injury you can still be active around your home and in your daily activities. Being active and being outdoors especially has been shown to improve mood and relieve feelings of mild depression. Be as active as you can and engage yourself in activities you enjoy and can do safely while waiting to heal from your injury.
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  • QWhy is it important to work the upper body after giving birth?
    2 Answers
    A
    National Academy of Sports Medicine
    A answered

    During pregnancy the female body undergoes significant change in body posture. As weight increases the normal lordotic curvature of the lumbar and cervical spine as well as the kyphotic curvature of the thoracic spine begins to increase. In addition to this hormonal changes allow ligaments to become more lax. These issues will cause postural distortion and muscle imbalances of the upper extremities. After birth exercising the upper body through an integrated approach of flexibility and resistance training will correct these muscle imbalances and postural distortions and will go a long way in preventing injuries such as impingement syndrome of the shoulder and tension headaches.

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  • QHow can I stay in shape if my new baby isn’t sleeping and I’m so tired?
    3 Answers
    A
    National Academy of Sports Medicine
    A answered
    If you’re fatigued and constantly tired it may be a good idea to rest and let your body recover. You can maintain most of your fitness by simply being active and taking care of your new baby and all the duties involved in that. Exercising in a sleep deprived state can often be counterproductive since you may not be able to maintain good form and may have chronically high levels of stress hormones which can break down lean muscle mass. Get your rest, and when the baby is sleeping through the night get back to your old fitness routine.
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  • QWhat is a pedometer?
    2 Answers
    A
    National Academy of Sports Medicine
    A answered

    Pedometers are used to measure the amount of steps taken in a given time and can calculate total walking distance by averaging stride length. These devices are helpful because they help guide you on activity levels during a time frame. The American Heart Association suggests people take 10,000 steps per day.  

    There are basically two types of pedometers; mechanical and electrical. The mechanical pedometers are spring levered and move based on generated movement and forces, which occur during normal gait. The electrical pedometers use accelerometers to sense movement. The mechanical versions are much cheaper, however, are often much less reliable, especially when walking at slower speeds.  

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  • QWhat are the benefits of starting an exercise program in middle age?
    1 Answer
    A
    Int'l Health, Racquet & Sportsclub Association (IHRSA)
    A answered
    Starting an exercise program in middle-age can help you reap lifelong benefits on health and longevity.

    Norwegian researchers found that older men who spent six days of 30 minutes of moderate exercise had a 40% lower risk of death than those who didn’t exercise. The researchers believe that women would enjoy the same benefits. Across the pond, Canadian scientists found that postmenopausal women who got five hours of moderate-to-vigorous aerobic exercise every week lost significantly more body fat than women who exercised less. Both studies concluded that exercise helped increase longevity and cut disease risk.

    The takeaway: It’s never too late. Talk to your doctor about an exercise regimen.
  • QHow does Global Employee Health and Fitness Month (GEHFM) work?
    1 Answer
    A
    National Association for Health & Fitness (NAHF)
    A answered
    National and international employers are invited to participate in Global Employee Health & Fitness Month (GEHFM), an observance of health and fitness in the workplace each May. During GEHFM employers will challenge their employees to create Healthy Moments, form Healthy Groups, and develop a Culminating Project.

    Participants will be able to log these activities on the GEHFM website throughout the month, allowing employers and employees to track, share and promote their individual and group activities. Exclusive GEHFM vendor products can be ordered at www.4POINT4.com/GEHFM.
  • QHow are heart rates monitored for symptoms of irregular heart beats?
    1 Answer
    A
    Dr. Ravi K. Sureddi, MD - San Bernardino, CA - Clinical Cardiac Electrophysiology
    A Clinical Cardiac Electrophysiology, answered on behalf of
    How are heart rates monitored to check for symptoms of irregular heart beats?
    Irregular heart beat symptoms can be hard to determine. In this video, Ravi K. Sureddi, MD, a cardiac electrophysiologist at Riverside Community Hospital, describes heart rhythm monitors that help doctors assess rhythms properly over time.
  • QWhat is lifestyle physical activity?
    1 Answer
    A
    Multiple Sclerosis Foundation
    A answered
    Lifestyle physical activity is a behavior that is broadly defined as any bodily movement produced by the contraction of muscles that substantially increases energy expenditure. This type of behavior can be accumulated during one’s daily routine by participating in 30 or more minutes of self­selected physical activities. This can include leisure activities such as a nice walk in the park, occupational work such as walking to a coworker’s desk rather than sending an email, transportation such as riding a bicycle to the store, gardening or even household chores such as vacuuming.
  • QWhy is it so hard to stick to a diet and exercise program?
    1 Answer
    A
    Heidi Powell - Los Angeles, CA - Fitness
    A , Fitness, answered
    One reason it is hard to stick to a diet and exercise program is that we often put ourselves and our needs and goals on the bottom of the list.

    While you’d never think of breaking a promise made to others, you’re often not as good at keeping those you make to yourself. To put it simply, there are two types of promises: those you keep and those you don’t. “I promise”  simply means you’ll do (or not do) what you say you’ll do (or not do). The promises you make to yourself should be the most important you keep, because you are so, so important and others depend on you to be your best self. The main reason people don't keep promises is because they’re too big -- they’re inflated. Some examples:
    • I will do 30 minutes of cardio every morning.
    • I will eat five smaller meals every day.
    • I will never eat pizza again.
    These types of promises are doomed from the get-go. There is no way they can be kept.

    Another example of inflated promises is when you make too many promises to yourself at once, like if you tried to keep all three of the above promises. At one time.

    Get the picture? Something will always happen to derail these types of promises, and that’s life.

    This content originally appeared on HeidiPowell.net.