FITNESS SOLUTIONS: Prepare for 10th annual Refrigerator Fitness plan
FITNESS SOLUTIONS: Prepare for 10th annual Refrigerator Fitness plan By Chris Davies
Special to the Tribune-Star
TERRE HAUTE Do you want to incorporate more healthy components into your life in 2008, but you are not sure where to start? Look no further than the 10th annual Refrigerator Fitness. Cut out these health and fitness tips and place them on the fridge incorporating one each week for a healthy new year.
General Health (this segment applies to everyone):
1. Always eat a small breakfast that includes carbohydrates, fiber, protein and some fat. Examples, peanut butter and jelly on high-fiber bread, scrambled egg and toast, apple/fruit and cheese.
2. Stress reduction (i.e., exercise/positive thinking) decreases blood pressure, heart rate, etc.
3. Have your body fat measured by a fitness professional to gauge your progress.
4. Wear sunscreen when outdoors.
5. Always wear a bicycle helmet when cycling regardless of speed or distance. Remember, if you bike, you have crashed or you will crash.
6. Wearing sweat wicking fabrics can make your workouts more comfortable.
7. Get a complete annual physical exam use your birthday as a marker for your exam.
8. Men should learn to do self-testicle exams and women self-breast exams.
9. Drink more water every day.
10. Are you irregular? Eat copious amounts of fiber (fresh fruits and veggies, raisins, beans, nuts and seeds) throughout the day and include plenty of water. If these foods make you gassy, time their consumption to lunch or late in the day to minimize gassing your co-workers.
11. If you deprive yourself of foods you love you ll never reach your goals. Learn to eat moderately your guilty pleasures.
12. If you are not sure why you can t lose weight, document everything you put in your mouth everyday for a week. That should be an eye-opener.
13. Studies indicate vigorous exercise three days a week work as well as antidepressant Zoloft for clinical depression.
14. Stop feeding pets table scraps; take them for a walk. Both will benefit.
15. Introduce kids to a variety of sports and encourage participation.
16. Adults should never consume less than 1200 calories each day unless directed by a professional.
17. Studies indicate dental health is as important to cardiovascular health as physical and mental health. Brush and floss your teeth regularly, and see a dentist twice each year.
18. Use holidays to trace and document your family health history. Knowing the quality of life, disease, and other health issues regarding your entire family is powerful in reducing risk and early disease detection.
19. Aging robs us of muscle tissue. Strength training 2 times each week will help maintain muscle mass and metabolism.
20. Each year, set health, fitness and personal goals.
21. Always use hand sanitizer and hand washing as a good means for reducing germs.
22. Avoid touching with your hands your eyes, nose and mouth to reduce illnesses.
23. Diets won t help you realize long-term weight loss; only lifestyle modifications and exercise will keep off extra pounds. Join Weight Watchers to learn how to change your eating habits for life and exercise most days of the week.
24. Eat less and exercise more.
25. Protect your skin from extended sun exposure.
26. Wear a seat belt when driving or riding in a vehicle.
27. Do not smoke.
28. Cut your TV viewing time in half you ll be amazed at the extra time you have each day.
Nutrition/Weight Loss (This applies to everyone as well.):
1. Canned and frozen vegetables are as nutritious as fresh ones.
2. Stop the fad dieting learn how to make good food choices through an education-based program: Weight Watchers teaches lifestyle habits that last.
3. Combine small portions of protein with a carbohydrate in each meal to curb appetite. Throw a bunch of mixed fruit in a blender with some juice or milk, blend smooth and enjoy.
4. Remove up to 17 percent of fat from pizza by dabbing the oil off with a napkin.
5. Use a combination of exercise to burn stored calories and eat a little less each day to lose weight.
6. Your greatest risk is not taking one. Sign up for an event this spring that challenges you. Recruit someone to join you.
7. Select a hearty breakfast cereal with at least five grams of fiber per serving: Uncle Sam and All-Bran are two.
8. Want a healthy sports drink/recovery drink that has real nutrients? Try skim milk.
9. Water is a good choice for fluid replacement during normal workouts. Save sports drinks for workouts that last more than an hour in hot and humid conditions.
10. Decreasing regular soft drink consumption by at least one 12 ounce service each day will save you 51,000 calories (14 pounds) in on year.
11. Strive for five servings each day of fruits and vegetables.
12. When at a sandwich shop, ask for spinach on your sandwich instead of lettuce. Don t be shy, ask them to load on the vegetables.
13. Try a new fruit or vegetable each time you visit the grocery store.
14. Substitute kale or spinach in your salads for an extra nutritional punch.
15. Eat more fish and chicken that is baked, broiled, grilled or steamed. These can be eaten at any meal. Studies indicate that more fish in the diet can improve cardiovascular health.
16. Expose and encourage children to eat vegetables at an early age, because lifelong habits are easier adopted in childhood.
17. Avoid mayonnaise. Choose mustard instead to save calories.
18. Most sports supplements will not help you go faster or lift more. Hard work and consistent training will help you accomplish your goals.
19. Consume as little manmade/processed products as possible. If an item was manmade, it is likely loaded with additives that you can do without.
20. Limit consumption of red meat.
21. Pinched for time? Have a small burger/potato and salad with water.
Beginning exercisers:
1. Recruit a friend or group to exercise with or start your own group.
2. Join a gym or exercise class (Spinning, aerobics, boot camp, yoga, Pilates, etc) for moral support and motivation.
3. Set reasonable goals and document them. Begin with a baseline assessment including height, weight, body fat, blood pressure, and muscular strength and endurance.
4. Use an exercise diary to log your workouts; this will help you track your progress.
5. Walking is an easy, inexpensive and excellent form of exercise that you can do anywhere and anytime.
6. Find a good pair of workout shoes to support your feet. PaceSetter Sports has a knowledgeable staff that can get you into an affordable and comfortable pair of shoes.
7. Dress appropriately for the conditions; placing a sweat wicking layer of fabric against your skin will result in huge comfort and minimize getting a chill. Cotton fabric is a bad choice for cold weather workouts. Most discount stores have a wide selection of wicking material workout clothes.
8. Wearing gloves/mittens and a hat or ear warmer allows for less clothing in cold conditions.
9. Don t assume cars can see you; exercise defensively by wearing reflectors/flashers and light-colored clothing.
10. If the conditions are icy opt to stay inside or go to the mall for a walk. You can opt for traction devices for shoes or insert 8-123 8 -inch hex head machine screws in the bottom of your workout shoes. They work well on ice and slick snow. FYI: Do not wear these shoes in your house; they will chew up the flooring.
11. Always wear appropriate safety gear for your sport.
12. Briefly warm up indoors to increase core temperature before venturing outdoors. An indoor warm up will take the edge off winter chill.
13. Be sure to remain well hydrated year round. Though you may not sweat as much in winter, low humidity robs you of performance.
14. Stretch regardless of what research tells you about injury prevention. Stretching makes you feel good. Tight muscles can ache and cause further problems. A five minute stretch after a workout feels good.
15. Be sure to include your children in some form of activity each day. Help them train for the annual Superkid s Triathlon see WVRR.org for more details.
16. Avoid supplements. A balanced diet should give you all the vital nutrients you need. When in doubt, a basic multivitamin should round out the nutrients. Most supplements amount to a lighter wallet and expensive, colorful urine.
17. If you are concerned about getting enough nutrients, consult your physician, Weight Watchers, diabetes educator, or registered dietitian.
18. Join the Wabash Valley Road Runners; see WVRR.org.
19. Get medical clearance from your doctor before undertaking an exercise program. Schedule a complete physical exam on your birthday.
20. Encourage kids to enjoy more physical play away from the TV and computer. Join the kids in outdoor games.
21. Cancel your cable subscription and buy a good pair of workout shoes, gym membership or something more health based.
22. If you are not sure how to begin an exercise program, hire a trainer for a handful of sessions, read a Dummies series book on fitness/exercise, or borrow exercise DVDs from a library.
23. Learning to swim or want to improve? Try totalimmersion.net. Look into a newly formed masters swim group with the TH Torpedoes.
24. If your joints ache, try a water aerobics class.
25. Join and utilize the new Terre Haute Family Y.
26. As a family, do pushups, crunches and plank exercises during TV commercials.
27. Keep a gym bag with workout clothes in your car for impromptu workouts.
28. Are you at risk for osteoporosis? Weight-bearing exercise can help maintain bone mineral density.
29. Volunteer your talent to someone or an organization who needs help.
30. Bike, walk or run on the Heritage Trail.
31. Heart attack survivors: embrace a healthy lifestyle NOW.
Veteran exercisers:
Veteran exercisers tend to be some of the most rigid folks you ll meet. Most will not vary their routines to anything past the sport they love. Some end up with nagging injuries. However, cross training has allowed me to enjoy training injury-free for nearly 30 years; it s the sedentary job that will kill you.
1. Refine your sports skills this winter through technique drills; they are a workout on their own.
2. Set a goal in your sport that scares you. If you have many mini-marathons to your credit set a goal for a marathon. Exceed 26.2 miles and try an ultra-marathon.
3. Running purists will hate this one: take to the trails, try a trail race.
4. Most of the best running and walking is in the woods with no watch or heart rate monitor.
5. All runners should embrace cycling as a crossover sport. Your knees and fitness level will appreciate this.
6. Athletes of impact based sports tend to break down and wear out with age if they do not vary their routines. Cross training will extend your sports career.
7. Join Wabash Valley Road Runners; see WVRR.org.
8. Weightlifters should vary their sets and repetitions. How long have you lifted 2-4 sets of 12-15 reps? Try increasing weight and dropping reps.
9. Add two new exercises each week to your training. Swim, bike, run, boot camp, change exercise order (always working big muscles to small muscles).
10. Seek proportion in your physique avoid the golf-tee syndrome; GTS is the guy at the gym who trains only upper body and looks like a golf tee: big on top and puny legs.
11. If you are a strength/power athlete you can skip this tip: Move from one muscle group to the next without resting, you accomplish a few things: Less gym time and increased overall fitness level.
12. When life gives you snow, cross country ski. If you enjoy it, pick up a used pair of skis, shows and poles on eBay.
13. Technique and balance are the magic bullets of an aging generation. Commit to improve your sports technique this winter.
14. Cross train: Consistently perform a sport outside your normal routine. Runners can bike or lift weights, swimmers can lift weights and run, etc.
15. Tendonitis and stress fractures are usually caused by too much activity in one sport; see Cross training.
16. Occasionally leave your watch, heart rate monitor and other gadgets at home when going out on the road.
17. If you can easily complete a strength set while at the gym, you need to increase the weight. Repetitions past 12-15 provide little return. Choose a weight that allows fewer than 12 reps.
18. Cyclists try mountain biking on trails in the snow.
19. Cyclists should also work on single leg drills to improve their technique.
20. Find a tall staircase and climb repeatedly. Add some push ups, lunges, planks, etc.
21. Runners (really, everyone) should strength train. The lower body takes the brunt of running. Leg extensions, leg curls, calf raises, squats, lunges and hip flexor exercise s can be done in no time and provide huge benefit.
22. Stretch regularly.
As you roll over the calendar take time to reflect on your year and jot down some goals for 2008. Remember as Zig Ziglar once said, If you aim at nothing, you will hit it every time. Have an excellent and prosperous 2008.
Chris Davies can be reached at Fitsolutions1@msn.com.
Following patented technology for directory information literature Name. All of the following data are electronic files, you can view, print, copy, CD-ROM or a computer company E-mail sent. Data are franchised by the national patent specification. Formulation of technology, processing technology, quality standards, patents and inventions, the right to demand books, brochures, etc. attached map.n
Fitness Dumbbell
004-surfing balancing machines
005 for a fitness point of structural adjustment grip
006-seat structure Fitness Improvement
007-folding treadmill
008 a foot Acupressure treadmill
009 a treadmill of shock absorbers cushion structure
010 movements have improved the treadmill
011 convenience stilts
Swimming-012 waterproof myopia
013 Yongjing
014 swimming glasses
A shock absorber 015 racket
016 golf ball-putter
017 bags of golf clubs
018 used to carry golf bags Auxiliary
019 golf bag structure
020 golf carts
021-wheel base of the golf bag
022 Softball racket
023 basketball games
024 a metal mesh basketball
025 cycling training for a solid device
Crank 026 dumbbell structure
027 folding treadmill machine frame
028 dissipation treadmill belt
029-foot multi-purpose leisure -
030 adjustable pedals-angle elliptical orbit plane
031 inverted machine folder legs agencies
032 for the use of the pedal aerobic exercise
033 2 1.
Additional information :
From www.tribstar.com:
Kurt Manufacturing is the most innovative trainer maker in the industry. Kurt was the first bike trainer to accommodate a wide range of bike types and wheel.
CycleOps Fluid 2 Indoor Bicycle Trainer Review. CycleOps Fluid 2 Indoor Bicycle Trainer. Reviewer Rating 5 stars Buy the CycleOps Fluid 2 Indoor.
Bicycle Trainer may also be known as Bike Trainer, Indoor Bike Trainer, Cycle Trainer, Stationery Bike Trainer, Cycling Roller, Bicycle.
Indoor bike training for triathletes featuring fan, magnetic and fluid trainers by kinetic, cycleops, blackburn, tacx. Also Spinervals, cts and cylerobx.
Bayview Cycle Centre, Toronto, Cycle Trainer, Bike Trainer, Bicycle Trainer, Mag, Minoura Rim Drive, Minoura Ergo 10, Minoura HyperMag, Cyclops, Tacx.
If you could buy just one indoor training device, get a good fluid trainer. A model that clamps the bike by the rear dropouts and leaves.
How to Buy a Bike Indoor Trainer. You can get a great workout indoors in only 20 minutes with an indoor trainer, which uses the bike you already.
While many cyclists dread the indoor training season, ensuring proper bike set up will make any workout more comfortable and enjoyable. A trainer.