Contemplating a workout program but having a hard time getting going? Here are a few facts about exercise that may convince you to get started.
Exercise can accelerate fat burning. A study done back in the 1970s at Ball State University found that the leg muscle of distance runners were 7 times more capable of burning fat after marathon training than the leg muscle of untrained subjects. Just imagine what that kind of training can do for weight loss!
Exercise can lower blood pressure. The number of capillaries surrounding each leg muscle fiber increases by 5-10% following endurance training. This not only makes exercise easier but also lowers blood pressure. Numerous studies support that exercise training does indeed lower blood pressure in hypertensive subjects.
Exercise improves heart function. When you start an endurance based exercise program, expect your resting heart rate to decrease by about 1 beat per minute every week during the initial weeks. This is an indication that your heart is becoming more efficient and pumping more blood each beat. Highly trained endurance athletes can have a resting heart rate as low as 40 beats per minute or even less.
Exercise can prevent muscle loss. Sedentary adults lose 6-10 percent of their muscle mass per decade after age 30, leading to a condition called sarcopenia. Regular strength training can delay or in some cases reverse this trend. When it comes to muscle, you must use it or you will lose it!
Exercise can help you live longer. Studies on large populations have discovered the highest death rates in those who are the least fit. Those who are the most fit have the lowest death rates.
Exercise can improve sex life. A study published by the Harvard School of Public Health found that men who exercised vigorously were half as likely to experience sexual dysfunction when compared to men who did no exercise.
Exercise can improve brain function. Research has discovered that the fittest kids generally score the highest on test scores. Older adults who are fit show less cognitive decline compared to their sedentary counterparts.
Exercise can speed up wound healing. A study out of Ohio State found that skin wounds healed an average of 10 days faster in the exercise group compared to the non exercise group.
Exercise can help the elderly. A study in the Journal of the American Medical Association reported gains in leg strength of 374 percent over baseline in men over 90 years of age who began strength training in as little as 8 weeks! Other research has found a reversal in normal age related characteristics in the muscle of seniors who took up weight lifting.
Exercise is a mood booster! Your resistance and will power also increases with exercise. You will be less affected to the diseases or other health problems by adding exercise in your daily routine.
The evidence supporting the benefits of regular physical activity is overwhelmingly positive and seemingly endless. What are you waiting for?
DID YOU KNOW?
The United States Department of Agriculture estimates that cropland production would need to increase by 74 million acres if Americans start eating the recommended amounts of fruits, vegetables and whole grains. Things that make you go hmmmm……
Jennifer's Gems
Peaches: One medium peach contains just 60 calories and two grams of fiber, plus vitamin C and beta-carotene, a heart-protective antioxidant. This juicy, water-rich fruit also contains potassium, a mineral critical for regulating fluid and electrolyte levels, making peaches a tasty choice for rehydrating after a warm run.
Kale: Kale is chock full of vitamin C, immune boosting vitamin A and vitamin K. Vitamin K ensures that blood clots properly, but it’s also needed to make a bone protein essential for strong, healthy bones. So have some kale for dinner tonight!
Quinoa: Quinoa is a gluten free grain-like seed which helps regulate your blood sugar, enhances elimination, and keeps your heart healthy. Quinoa is a complete protein because it contains all 9 essential amino acids that are required by the body as building blocks for muscles. Try sautéing garlic, onions, and spinach with coconut oil to top your quinoa.
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Fitness Q & A
Q:
I have a question for you. Every single time I go for a run, doesn’t matter if it’s 15 minutes or 2 hours, I get a side stitch. Why is that and how can I get rid of them?
A:
That pain that rips through your midsection, usually on the right side? Chalk it up to the act of breathing. Or, more accurately, to your diaphragm, the muscle that controls your breathing motion. It attaches to the liver on the right side and when you run the attaching ligaments stretch which stresses the diaphragm and causes pain.
To help alleviate side-stitches try slowing down or walking so you can take deep, full breaths. Grabbing your right side and squeezing it to support the liver may also alleviate the pain. Another option: When your left foot hits the ground, exhale, which causes your diaphragm to rise; inhale on your right foot, and it falls down, which decreases the stretching. Finally, keep training. Side stitches typically happen to beginners. Over time, the ligaments become conditioned to the stress.
I hope this helps!
Member of the Month
Congratulations to Tasha Brown
In 4 weeks, Tasha has lost a total of 8 inches. Not only that, she threw down 10 real (read: not on her knees) push-ups with good form like it was no big deal. Tasha has been working with a bootcamp on mondays, wednesdays, and fridays, and also makes an effort to work out on her own and make healthy food choices. All of her hard work has paid off, which is why she's July's Fredericksburg Fitness Member of the Month!
Recipe of the Month
Beer-Battered Tilapia with Mango Salsa
Lovers of fried fish get the taste without all the calories in this recipe. Seasoned whole-wheat flour improves the usual fish-and-chips batter. A good pilsner or lager makes this dish taste best-and since you only need 1/2 cup, there's some left over for the cook to enjoy. 3 tablespoon whole-wheat flour 2 tablespoon all-purpose flour 1/4 teaspoon ground cumin 1/4 teaspoon salt, or to taste 1/8-1 teaspoon cayenne pepper 1/2 cup beer 1 pound tilapia fillets, (about 3), cut in half lengthwise 4 teaspoons canola oil, divided
Step 1
Combine whole-wheat flour, all-purpose flour, cumin, salt and cayenne in a medium bowl. Whisk in beer to create a batter.
Step 2
Coat half the tilapia pieces in the batter. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Letting excess batter drip back into the bowl, add the fish to the pan; cook until crispy and golden, 2 to 4 minutes per side. Transfer to a plate and loosely cover with foil. Coat the remaining fish with batter and cook in the remaining 2 teaspoons oil; adjust heat as necessary for even browning. Serve immediately with Mango Salsa (recipe follows).
Mango-Radish Salsa Crisp, peppery diced radishes, sweet, juicy mango and tart lime juice have opposing flavors that come together here to create salsa nirvana. Serve with grilled fish, steak or chicken or just put out a dish of it with some crisp baked corn chips.
INGREDIENTS: 3 cups diced mango, (about 2 large) 1/4 cup chopped cilantro 1 tablespoon lime juice 1/4 teaspoon salt 1 cup diced radishes, (about 1 bunch).
COOKING DIRECTIONS: Step 1 Toss mangoes, cilantro, lime juice and salt in a bowl. Step 2 Stir in radishes just before serving.
Serves: 4 NUTRITION INFO Per serving
Calories: 242
Carbohydrates: 22 g
Fat: 7 g
Protein: 23 g
Dietary Fiber: 2 g
Saturated Fat: 1 g
Sodium: 234 mg
Fredericksburg Fitness Upcoming Events
NEW! Fredericksburg Fitness Weight Loss Challenge
A 5 week program geared specifically toward weight loss. We guarantee weight loss.
During this 5 week program, you will work with a team who all have weight loss goals. As a team, you will exercise together in a boot camp 4 times per week, led by one of our certified trainers. Additionally, each team member will meet once a week with a trainer for a private personal training session at the studio and one-on-one nutritional guidance. That means you will be working out 5 times a week, for 5 weeks.
The total cost is $500, and you must pay up front to participate to prove your commitment to weight loss. Again, here's what you will receive for $500:
-- 4 group workouts
-- 1 private studio personal training session per week
-- One-on-one nutritional guidance
-- Weekly weight and body fat assessments
-- Guaranteed weight loss
The team member who loses the most weight will win a free Fredericksburg Fitness tee-shirt, as well as free admission to any Fredericksburg Fitness 3 day/week boot camp for 6 weeks—valued at $270!
It's time to get on board and invest in your own health!
