I recognize March 2012 has already past but the Academy of Nutrition and Dietetics mantra of the year was a wonderful example of the important relationship between nutrition and fitness "get your plate in shape." I was recently in a deep conversation with a co-worker in regards to the benefits of exercise and how fitness has positively impacted her life. Often I hear from clients as well as friends the "I dont have time to work out" or "I am too tired," but did you know making time for even a little fitness in your day can actually improve your mood and your energy? Not only was my co-worker correct to state she felt better with regular exercise but science supports these benefits as well. According to the Mayo Clinic there are 7 main benefits of regular activity.
1. Weight Control2. Disease Prevention - Cardiovascular disease, diabetes, some cancers, and strengthen your bones to prevent osteoporosis
3. Mood Improvement and Mental Health
4. Energy Boost
5. Better Sleep
6. Improved Sex Life
7. And an opportunity to just have fun :)
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| Jess The RD and Kimi at the Grand Rapids Mud Run |
The CDC recommends 150 minutes of moderate aerobic intensity (30 minutes x 5 days/week), 75 minutes of vigorous intensity (25 minutes x 3 days/week) each week but to keep in mind all individuals are different and may benefit from slightly different amounts. Losing weight requires high physical activity and an adjusted diet. The CDC stated a person with regular exercise of 7hr and 40 minutes/week is likely to live a longer life than someone with 30 minutes a week. I recognize those are two drastically different amounts of time but this can include training for a big race or event as well as something simple like walking your dog or raking your leaves. I should attach the picture of the gigantic tree in my backyard (yay for fall...and rakes...raking is absolutely a work out! 21 bags later...yikes)
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| Jess and Sarah at the GR 25K |
One thing important to point out, is that you can look fit but that does not mean you are healthy. Appearance is certainly not everything but participation in activity and bringing activity into your lifestyle is beneficial for a healthful life. The benefits of strength training include maintaining lean body muscle, reducing signs and symptoms of common diseases (arthritis, osteoporosis, diabetes, back pain, depression etc.) read the full physical activity article at http://www.cdc.gov/physicalactivity/growingstronger/why/index.html. Having higher lean muscle mass can increase metabolic rate (potentially a 15% increase per the CDC). Aerobic activity and strength training can improve heart health by improving your aerobic capacity and the hearts ability to function. So now, its up you you! What can you do to be active today?
What Activities Interest You? And What Would Motivate You To Lead A Healthful Life?
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| My team: Built Michigan Tough, Ohio 2012 Tough Mudder |
- Tennis
- Swimming
- Aerobics Classes - Total Conditioning, Strength Training, Zumba, Kickboxing etc.
- Personal Training - Personal or Small Group Training
- Team Sports
- Walking
- Running
- Cycling
- Etc
- Etc
- Etc
www.collagevideo.com A great website that lets you actually watch clips of home workout videos to see if it would really be something you want to buy or not. I reference this website ALOT when I want to get a new workout to do at home.
- Body Weight Toning:
- Tracy Anderson Arm Webisode : 10 minute lean arm workout. This is certainly a little unconventional but I LOVE her arm work. You certainly feel the burn in the end. In terms of Tracy Anderson nutrition advice...not a big fan...but her floor and mat workouts are innovative toning methods, if you were ever a dancer...you will probably like this.
- Butt and Thigh Webisode
- Barre Workouts: Body Barre, Booty Barre Plus
- Pilates and Power Yoga: Bob Harper Warrior Yoga
- Suspension Training: I LOVE SUSPENSION TRAINING!!! I was so pumped that by where I live (which is not very built up) opened STS Active which includes awesome suspension traing, bootcamp, and self defense...literally 1.5 miles from my hosue...AWESOME.
- Full Body 10 Exercise Workout : Some examples of workout videos or places to actually buy these straps are: Rip 60 and TRX. I personally tried Rip 60 and thought it was a really great high intensity workout. Again this is personal preference. http://www.rip60.com/
- Treadmill Running:
- 30/30 Treadmill Workout, Check out these ipod based running workouts that tell you when to slow down or speed up. Its like having a personal coach! Great way to stay motivated if you prefer running indoors. www.mytreadmilltrainer.com
- Kickboxing:
- Kettlebell Kickboxing: A high intensity way to mix cardio endurance with strength endurance training. http://www.kettlebellkickboxing.com/, Ex: KB Kickbox
- Everlast Kickboxing Workout: http://www.youtube.com/watch?v=ogjTLL2BRe4. More from Victoria Telek at www.areyoux.com, pretty awesome website with workouts and recipes.
- TurboFire/Turbo Jam: http://www.beachbody.com/product/fitness_programs/turbofire.do
- Taebo Advanced Tae Bo (old school but a good one :) )
- Strength Training
- MMA Strength and Conditioning: Neat workout out with cables and ropes
- Mens Health Workout Center: Pick the type of workout you want, the muscle groups and this can help you create a workout plan
- Womens Health Magazine Fitness Videos
- Bikini Competition Training Program
- www.bodybuilding.com Multiple different workout plans to help you meet your personal goals whether it be weight loss, muscle building, lean muscle building. LOTS of plans here with videos and print out plans.http://www.bodybuilding.com/fun/big-man-on-campus-week-1-day-2.html
- Mike Donavaniks Extreme Metabolic Conditioning
- Paul Katami Kettlebell
Mayo Clinic Health and Exercise Benefits
NASM Blog - Personal Training Resources and Articles
US News Benefits of Exercise
Get Your Plate In Shape - Academy of Nutrition and Dietetics
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