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Volume 5 , Issue 12 |
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March 5, 2010 |
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It may still be winter, but it is not too early to be rejuvenated by sentiments of spring. Springtime is a time of growth, renewal, and of new life being born. March 20, 2010 marks the first day of Spring and I might add the due date of my baby boy! This time of year seems to bring a fresh breath of air knowing our cold season is almost over. Also, it is a great time to start fresh. Maybe that goal I set at the beginning of the year hasn’t gone exactly as planned and now is the best time to start over and keep the goal alive. Looking ahead to summer many people want to get in shape for the season. As temperatures rise it is easier to get out and do more physical activity around your home. The benefits of being active are well known by all. Adults who are active are healthier, are less likely to develop many chronic diseases, and have better aerobic fitness than adults who are inactive. Adults need two types of physical activity each week to improve health — aerobic and muscle strengthening activities. According to the U.S. Department of Health and Human Services adults should work out at least 1 hour and 15 minutes each week of vigorous-intensity* aerobic activity OR 2 hours and 30 minutes each week of moderate-intensity* aerobic activity. *Intensity is the level of effort required to do an activity. A person doing vigorous-intensity activity cannot say more than a few words without panting for a breath. A person doing moderate-intensity aerobic activity can talk, but not sing, during the activity. Examples of vigorous-intensity include: race walking, jogging, running, swimming laps, tennis, aerobic dancing, bicycling 10 miles per hour or faster, jumping rope, heavy gardening (continuous digging or hoeing with heart rate increases) and hiking uphill or with a heavy backpack. Examples of moderate-intensity include: brisk walking (3 miles per hour or faster, but not race walking), water aerobics, bicycle riding slower than 10 miles per hour, tennis, ballroom dancing, and general gardening. Muscle Strengthening Activities should be done 2 or more days a week. All major muscle groups should be worked. These are the legs, hips, back, abdomen, chest, shoulders, and arms. Exercises for each muscle group should be repeated 8 to 12 times per set. As exercises become easier, increase the weight or do another set. Examples of muscle strengthening activities include: lifting weights, working with resistance bands, push ups, sit ups and crunches.
All employees get 10% off a membership to New Attitudes in Atlanta, TX. This gym has workout equipment, weights, workout classes, a pool, walking track, and much more. —BL |
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"Kind hearts are the gardens; —anonymous |