Spice for a Healthy Life

[Written by Peter Nielsen].

Ginger has long been used in traditional American cooking, from the wild ginger native Americans added to pumpkin and corn pudding to gingerbread, gingersnaps and Detroit’s famous ginger ale. Ginger can also be found in a wide array of other national cuisines, Thai, Chinese, Lebanese, Moroccan, Italian and many, many more! The great thing about ginger is it not only can serve many purposes as a spice, it has many health benefits.

Traditional Chinese, eastern Indian and native American health practices have used ginger extensively for the treatment of nausea, motion sickness, colds, joint pain, and circulatory problems. Indian Ayurvedic and Traditional Chinese Medicine use ginger as a warming and stimulating herb to the body’s temperature, thus helping fight infection. Folk medicine has long prescribed ginger to promote circulation and act as a stimulant. Recent interest in Western scientific research has substantiated many of the traditional applications for this root. Gingerol, the active part of fresh ginger, is related to capsaicin and piperine, the compounds that give chili and black pepper their spicy flavor, and are also the active medicinal components in ginger. They contain powerful anti-inflammatory compounds, which some studies have indicated relieve the pain of osteoarthritis and rheumatoid arthritis. An animal study at the University of Minnesota suggests that gingerols may even inhibit the growth of colorectal cancer cells.  The number of health benefits that is stunning:

  • Cancer Treatment and Prevention: A preliminary study conducted at the University of Michigan Comprehensive Cancer Center indicates that an application of ginger powder induces cell death in all ovarian cancer cells, while research at  the University of Minnesota’s Hormel Institute found that gingerol prevented mice from developing colorectal carcinomas when compared to a control group
  • Morning Sickness Relief: A review of several studies has concluded that ginger is just as effective as vitamin B6 in the treatment of morning sickness.   A review of six controlled trials with a total of 675 participants confirmed that ginger is effective in relieving the severity of nausea and vomiting during pregnancy.  Ginger is also safe, without significant side effects, and only a small dose is required.
  • Motion Sickness Prevention: Recent studies have indicated that ginger is highly effective in preventing the symptoms of motion sickness, reducing symptoms associated with motion sickness including dizziness, nausea, vomiting, and cold sweating.
  • Reduction of Pain and Inflammation: Another study showed that ginger has anti-inflammatory properties and is a powerful natural painkiller. These anti-inflammatory properties of gingerol are believed to explain why so many people with osteoarthritis or rheumatoid arthritis experience reductions in their pain levels and improvements in their mobility when they consume ginger regularly. Two clinical studies involving patients who responded to conventional drugs and those who didn’t, found that 75% of arthritis patients and 100% of patients with muscular discomfort experienced relief of pain and/or swelling.
  • Heartburn Relief: The anti-inflammatory properties of ginger minimize stomach acid, offering natural heartburn relief.
  • Cold and Flu Prevention and Treatment: Ginger can help promote healthy sweating, which is important for detoxification. As an anti-inflammatory, it also offers relief to sufferers of stomach flu.
  • Prevention of Diabetic Kidney Failure: A recent study of diabetic rats found that rats given ginger had a reduced incidence of nephropathy, or diabetic kidney damage. Additional findings included heightened antioxidant capacity in the ginger-supplemented rats.

Ginger is in season from March through September, and is sold in the produce section of markets. It can be stored in the refrigerator for up to three weeks if left unpeeled.  Stored unpeeled in the freezer, it will keep for up to six months. Dried ginger powder should be kept in a tightly sealed container in a cool, dark and dry place.  This is all good news, but don’t forget, always check with your physician before undertaking any new nutritional or fitness regimen.

Add a little spice to your life … it’s really good for you!

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Roots

[Written by Peter Nielsen].

The winter holiday season is over, and we’re all settling down into our normal winter diets. Though we may miss the fresh, clean flavors of fresh fruits and vegetables, the comforting, substantial richness of root vegetables are perfect for January through March weather! Root vegetables are full of fiber, rich in minerals and nutrients from the soil and low in calories. Research also shows that winter favorites such as beets, carrots, parsnips and turnips contain cancer fighting substances called phytochemicals and are rich in vitamins and nutrients to help boost resistance to other health problems. Root vegetables come with short and long term benefits!

  • Boost your energy stores! A study published in the Journal of Applied Physiology found that drinking two cups of beet juice a day for 6 days, participants could cycle 16 percent longer than those who drank a placebo. That beet juice also contains a color pigment called betalain, which has strong antioxidant, anti-inflammatory, fungicidal and detoxification properties.
  • Lower cancer risks! New research indicates that the betalain in that beet juice may also spur anti-cancer activity, while a study published in the Journal of Agricultural and Food Chemistry found that carrots reduced the likelihood of developing full-scale tumors by one-third in laboratory rats compared to those who were not fed carrots.
  • Get your folate. Root vegetables are an excellent source of folate. Parsnips, with their nutty flavor, contain almost twice as much folate as carrots. Folate is vital for normal nerve functioning, and helps support cell production, prevent anemia and and contributes to healthier bones. Studies indicate that it helps lower the risk of dementia and depression.
  • Raise your iron absorption. Root vegetables are high in the powerful antioxidant, vitamin C, which help the body absorb iron and helps build bones and cartilage.
  • Beta boosters! Carrots, yams, beets and turnips are all excellent sources of betacarotenes, which the body converts into vitamin A. Important for vision and bone growth, betacarotene also helps regulate the body’s immune system.

Last but not least, the high amounts of nutrients and soluble fiber in root vegetables will keep you satisfied longer. Root vegetables – a healthy, tasty way to help lose those holiday pounds!

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Peter’s Principles on Resistance Training

[Written by Peter Nielsen].

While nutrition is paramount in achieving an ideal body composition, exercise is every bit as important in helping you reach and maintain your goals. When designing an exercise program, there are three components that need to be addressed: cardiovascular exercise, resistance training and stretching. No fitness program is complete without all of these vital parts.

In this edition of Let’s Get Physical, Get in the Game looks at anaerobic, weight or resistance training.

Resistance Training

Muscle is the thermostat that controls your metabolism. The more lean tissue you have, the more calories you burn in a day. The best way to build muscle is through regular resistance training. This can include free weights, machines, elastic tubing or even manual resistance. Because they are fairly inexpensive, readily available and easy to use, we chose to demonstrate with free weights such as dumbbells.

The Routine

Try to do two to three sets of 10-15 repetitions (reps) per exercise for the upper body and two to three sets of 15-20 repetitions for the lower body. For larger muscle groups like the chest, back and legs you should do two to three different exercises per workout. For smaller muscle groups like the shoulders, biceps and triceps you can do one to two exercises per workout.

Achieving Success

Don’t be afraid to increase the weight you are using. Once you can perform all of the reps in a given set with good form, raise the weight. However, don’t increase the number of repetitions beyond what is listed in our examples shown here. This will increase endurance, but not help in building lean muscle tissue and boosting metabolism. Don’t worry; you won’t build big muscles just by lifting heavier weights.

One word of caution—if you are just starting out, make sure not to overdo it! Remember, the key to any new workout program is to start off easy, and in no time, you will see fabulous results.

CHEST

Incline Dumbbell Press

Using a bench, set to a 45 degree angle, lay down so your head and back are supported. Grasp the dumbbells so they are slightly wider than shoulder width . Your upper arm should be almost perpendicular to your body. Extend the arms and press the weights straight towards the ceiling. Stop just short of locking your elbows. Lower the weights at a controlled pace and repeat for 10-15 repetitions. This exercise is great for the upper part of the chest, the triceps and the front of the shoulder. For variety, you can set the bench to a flat position.

3 Sets; 10-15 Reps

BACK

Arm Dumbbell Rows

Position yourself so your left knee and left hand are on the bench. Holding a dumbbell in your right hand with your right foot on the floor to keep you stable, position yourself so your shoulders are back and squared to the floor. Lower the weight towards the floor while keeping your shoulder square. Raise the weight back to the starting position while squeezing the shoulder blades together. Switch to the right hand and knee on the bench to work the left side. This is great for the upper back, rear shoulders and biceps.

3 Sets; 10-15 Reps

TRICEPS

Laying Dumbbell Extensions

Stand with your left foot forward and your right foot back. Bend forward at the waist and rest your left hand on your left knee. Hold a dumbbell in your right hand and raise your elbow so your upper arm is close to parallel to the floor. Extend your lower arm so the weight rises towards the ceiling. Do 10-15 reps and repeat on the left side. This works the triceps.

2 Sets; 10-15 Reps

BICEPS

Dumbbell Preacher Curls

Hold a dumbbell in each hand with your arms by your side. Bend at the elbow and bring your hand up towards your chest. Lower slowly and repeat 10-15 reps per side. This works the biceps.

2 Sets; 10-15 Reps

SHOULDERS

Side Laterals Shoulders

Stand with knees slightly bent, dumbbells hanging at your sides. Bring dumbbells up to shoulder height, no higher or you can pinch a nerve. Blow out on exertion on the way up; this is the hardest part of the exercise. Then slowly bring them back to starting position at sides. Do this 10 reps, for 2 sets. This will tone and strengthen your delts and shoulders.

2 Sets; 10-15 Reps

LEGS

Lunges – Legs

Stand with your feet shoulder width apart and dumbbells in your hands. Step forward with your right leg and bend at the knee until the upper leg is parallel to the floor. The knee should form a 90 degree angle. Return to the starting position and repeat with the opposite leg. This works the quadriceps, hamstrings and glutes.

3 Sets; 15-20 Reps

Exercise is a physical activity that has potential physical risk. Peter Nielsen, his staff, Get In The Game magazine and all their affiliates are not responsible for an injury that could occur from exercise.

NOTE: Before starting any exercise program, you should first consult with your doctor. Peter Nielsen is providing exercise, nutritional, motivational and educational materials to help maintain a healthy lifestyle. Exercise is a physical activity that has potential physical risk. Peter Nielsen, his staff, Get In The Game magazine and all their affiliates are not responsible for an injury that could occur from exercise.

All materials © P.N. Enterprises, 2009. All rights reserved.

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Improve Your Breathing Power

Get Fit When It Really Counts with TrainingMask® 3.0

A long time ago (but not in a galaxy far, far away), I ruptured the ACL in my left knee. The result is that 40 years later, I can’t run for as long as I would like because the knee starts swelling or stiffening. As I’ve explained to my fellow gym members, it’s not the heart or lungs preventing me from longer workouts; it’s the knee. What I’ve been looking for is a way to truly tax my heart and lungs without putting undue strain on my left knee. I believe I’ve found my solution in TrainingMask 3.0.

A Better Training Mask

As Michael Gennusa, TrainingMask COO and CFO, explained, “The idea for the training mask came from the company CEO, who noticed that a mixed martial arts (MMA) fighter was using a rudimentary gas mask during training to tax his breathing. This innovative training technique vastly improved his lung capacity, giving him a distinct advantage over his competitors.”

How It Works

The mask is designed to improve sustained breathing power and workout capacity. Think of it like lifting weights. You go to the gym and pick up a 30-pound dumbbell and do multiple reps. The curling motion involved in this exercise loads the involved muscle groups (biceps and triceps). The repeated motion makes it easier for your muscles to perform this action when you have to lift a suitcase, for example. The TrainingMask does the same thing for the breathing muscles.

“We don’t restrict the air flow; we make your breathing system work harder. Just like regular weight training, workouts allow you to move more weight as you get stronger. Similarly, the TrainingMask improves your overall stamina and endurance, which allows you to do more overall work in a given time frame. Your workouts become more efficient, and you perform better,” Gennusa said.

In clinical trials performed by the company, Gennusa stated that participants improved in a number of areas, including ventilatory threshold, respiratory compensation point and even growth hormone levels. (Growth hormone is a potent fat burner and muscle-building agent that the body naturally releases in response to intense workouts.)

Even at its lowest setting, the TrainingMask 3.0 forces you to breathe more deeply. Even sitting still, I felt my breaths getting deeper, and my Fitbit told me my heart rate increased.

A Great Training Aid for Anyone

Gennusa recommends the TrainingMask for anyone. “Anytime we can improve our ability to sustain high-intensity effort for longer periods without getting winded, we will significantly improve our level of fitness,” he said.

Gennusa pointed out a CBS News story about a veteran returning from Afghanistan who had breathing problems from all that he incurred. He needed an inhaler to help him breathe. After a couple of months of using a training mask, he was able to do away with inhalers. However, Gennusa cautioned, “While we get reports similar to this example from happy customers regularly, everyone’s breathing health is different. The TrainingMask was designed as a device to improve how people exercise. Our reports from customers that say it has really helped their asthma are atypical, and if someone has breathing conditions that they are aware of, it’s always a good idea to check with your healthcare provider to make sure you are safe to try breathing training with a training mask.”

“For any kind of performance athlete, the mask will help you perform better,” Gennusa added. “If you’re a general fitness enthusiast, you’ll feel like your ‘wind’ is better; you’ll feel like you can work out harder, and you’ll be able to do longer or more efficient runs. You’ll see a better, leaner, more fit body because you’re able to work out harder than you did before–easier.”

Gennusa does not recommend using it on kids under the age of 16, and he recommends getting acclimated to it before going full bore.

“Take it out of the box, sit in a chair, and breathe to see how it feels. When people buy it, they find it challenging. That’s normal,” he said.

Caring for the mask is easy. Any alcohol-based cleaner can be used on the rubber mask. It’s recommended that the sleeve be put in the washing machine once a month or so. A spray cleaner for the mask portion is also available.

The TrainingMask 3.0 is available in three sizes: small, medium and large. Be sure to consult with a knowledgeable Dunham’s Sports fitness expert to ensure you are properly fitted.

-Fitness Fanatic

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Keep Your Cholesterol Healthy

[Written by Peter Nielsen].

Approximately one in every six adults—17% of the U.S. adult population—has high blood cholesterol! We’re also seeing a sharp rise in children with high cholesterol. This is a dangerous condition, and it comes with a sharp increase of risk for heart disease, the leading cause of death in the United States. It’s important to know that high cholesterol often can be reduced through regular exercise and a healthy diet.

Add these items to your menu to help lower your cholesterol levels.

  • The fiber in oatmeal mixes with cholesterol in the small intestine and attaches to the cholesterol molecule, helping to flush them from the body.
  • Eating fatty fish can help lower your blood pressure tthe high levels of omega-3 fatty acids. The American Heart Association recommends eating at least two servings of fish a week.
  • Pinto beans may actually be more efficient than oatmeal when it comes to lowering cholesterol. A study from the University of Colorado found that eating a half-cup of pinto beans a day for eight weeks resulted in an average drop of total cholesterol and LDL cholesterol of more than 8 percent, while eating half-cup of oatmeal will reduce cholesterol 2 percent to 3 percent!
  • Garlic can prevents plaque from clogging your arteries by keeping cholesterol particles from sticking to artery walls. Fresh garlic is best.
  • Studies show that macadamia nuts and other nuts are helpful in the fight against bad cholesterol. In one study published in the April, 2008, researchers reported that 1.5 ounces of macadamia nuts eaten daily reduced total cholesterol by 9.4 percent and low-density lipoprotein by 8.9 percent. Walnuts are also excellent for reducing cholesterol levels.

Along with lowering the ‘bad cholesterol’ you want to be sure your ‘good cholesterol’ gets a boost:

  • Foods that are high in soluble fiber, such as flax seed, apples, and oranges will help keep HDL levels at a healthy level.
  • Fatty fish not only lower LDL levels, it helps raise HDL levels!
  • Cranberry juice has been shown to increase HDL levels.
  • Monounsaturated fats such as canola oil, avocado oil, or olive oil and in the fats found in peanut butter can increase HDL cholesterol levels without increasing the total cholesterol.
  • Aerobic exercise has been shown to have a highly beneficial effect on HDL.

The only way to know if you have high cholesterol is through testing. However, the following factors raise your risks of high cholesterol. If any of them describe you, and you haven’t been tested, see your doctor!

  • Lack of exercise)
  • Poor  diet
  • Smoking
  • Specific medications
  • Age
  • Family history of high cholesterol
  • Weight – even a few extra pounds can increase your cholesterol

The American Heart Association states that high cholesterol levels can result in heart attacks, strokes and other preventable diseases. So take control and give yourself a longer, healthier life!

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Sunscreen Facts

[Written by Peter Nielsen].

If you’re going to the beach, boating, playing in the sun or just taking a quick walk… don’t forget your sunscreen! If the higher risks of skin cancer hasn’t convinced you, think of this: Daily use of sunscreen will give you significantly younger-looking skin, according to a new study published in the Annals of Internal Medicine.

Nine hundred and three participants were divided into four groups. The first group applied a sunscreen with SPF 15 or higher on a daily basis and were told to apply it to the head, neck, arms, and hands in the morning and again after extended exposure to the sun or contact with water. The second group applied sunscreen when and if they usually did — without any guidance, the third group took beta-carotene supplements, while the last group took a placebo.

The study lasted 4-1/2 years. The results? People who applied sunscreen daily showed no visible signs of increased aging on their skin! Members of the groups who used sunscreen occasionally or not at all displayed an average of 24 percent more skin aging — dryness, wrinkles, and blotches! The results for groups that used the supplement and placebo were inconclusive.

There are a lot of sunscreen products out there. There are a couple things to remember. The sun has two types of invisible rays: ultraviolet A (UVA), and ultraviolet B (UVB). UVA rays are actually longer, their penetration into the skin is deeper than the UVB rays, and play a large role in tanning, premature aging, loss of elasticity, and wrinkling of the skin. UVB rays main risk is in damage to the superficial layers of the skin — reddening of the skin and sunburns. Both types of rays are associated with skin cancer. Keeping this in mind, remember that sunscreens list their level of sun protective factor (SPF). An SPF of 15 blocks 93 percent of UVB rays, SPF 30 blocks 97 percent and SPF 50 blocks 98 percent. Unfortunately, no system approved by the U.S. Food and Drug Administration measures UVA protection is available at this time.

Look for a broad-spectrum sunscreen that provides protection against both UVA and UVB rays, these products will say “broad spectrum protection” or “UVA and UVB protection” on the label. You’ll get a lot of protection for the few minutes application costs you! You’ll …

  • shield you body from harmful rays.
  • decrease your risk of skin cancer.
  • prevent facial brown spots and skin discolorations.
  • reduce the appearance of facial red veins and blotches.
  • slow premature aging of your skin.

Go for it! Relax and and enjoy some carefree fun in the sun – block the rays, and wrinkles and age spots while reducing the risk of skin cancer!

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Sweat Equity

[Written by Peter Nielsen].

More than fifty million Americans are affected by hypertension.  It can lead to a laundry list of dangerous health conditions, including heart disease and stroke! The good news is that you can usually take care of the problem with the right diet and just a little bit of exercise.  Cut down on simple carbs and be sure to reduce your sodium intake. Plus, exercising as little as sixty to ninety minutes a week can do a lot more than you may think! A recent eight-week study shows that patients working out as little as an hour to an hour and a half per week cut their systolic blood pressure by as much as 12 points.  Diastolic blood pressure dropped by as much as 8 points. It’s important to note that test subjects getting less than sixty minutes a week of exercise showed no reduction in blood pressure. That’s a big health payoff for a little bit of effort.

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Strike A Pose

Yoga works wonders for anyone at any age

When she was just 14 years old, Kari Brodsky’s mother, Jane, invited her to her yoga class. “I’m a workout-aholic and when I first tried yoga, I found it to be really hard. That’s what got me hooked — I love a challenge,” she says.

Ten years later, this second-year dental student was still hooked on yoga. In addition to taking yoga classes, she teaches yoga to female and male soccer players at the high school level. In fact, Kari’s father, Barry, is the soccer coach for both schools and got her involved. “Most of the soccer players are already well-rounded athletes, and yoga offers them more flexibility. Plus it strengthens their knees, joints and feet, and helps prevent injuries,” Kari says.

It also just helps you feel better. Which is why yoga attracts people of all ages. “If anyone says they can’t get into yoga, they’ve never really tried,” says Kari. “It’s one of the few workouts that’s available to everyone. There are so many classes and so many levels — you can start at any age. Yoga is more of an individual accomplishment because you work at your own pace.”

Just look at the Brodsky family. Kari’s mother still practices yoga and her father recently started. What convinced him? “His knees. He was a high school athlete — football, baseball and basketball — he’s torn everything and is in pain every day. He swims every morning, six days a week and he’s been doing yoga for about four months now. He loves it,” she says.

According to Kari, yoga is an on-going teaching process. “You’re doing something that’s good for your body for an hour. It works muscles you normally wouldn’t work. It requires you to set time aside for breathing and controlling your breath,” she says, adding, “Whatever age, shape, size; anyone can do it.”

Let’s look at a few basic yoga poses.

DOWNWARD FACING DOG

DOWNWARD POSITION 1

To start, position yourself on all fours.

DOWNWARD POSITION 2

Curl your toes under and push back through your heels, raising your hips and straightening your legs. (Make sure your heels are pushed toward the ground.)

Hands should be shoulder-width apart and feet hip-width. Palms should be on the ground, with fingers spread apart. Let your head relax. Move your shoulder blades away from the ears toward the hips. Breathe in and out through your nose.

PLANK POSITION

PLANK POSITION 1

Start at the top of the push-up position, keeping palms flat and fingers spread. Your head is extended and your body should be straight — your neck should be in line with your spine.

SIDE PLANK POSITION 2

From plank position, shift your weight over to the side you’re turning to. Stack your feet on top of one another, or if you need more balance, put one in front of the other.

Extend one arm up and push your shoulder blades together. Push your hips toward the sky. Turn your gaze up if you’re more advanced. Or look at the ground for better balance. (Looking up forces you to use your muscles to balance.)

WARRIOR I

WARRIOR I POSITION

Step forward with one foot so that you’re in a low lunging position. Turn your rear foot so that it’s flat on the ground. Bend your front knee over the ankle, so that your thigh is parallel to the ground.

Turn your hips to face forward. Bring your arms out to the side and up, with palms touching. Relax your shoulders down your back.

WARRIOR II

WARRIOR II TO REVERSE WARRIOR POSITION

From Warrior 1, exhale while left leg and left arm are forward (or vice versa,) and your other arm is extended behind you. Your hips turn open to one side.

With leg extended, lower your rear hand toward your leg, and extend your other hand skyward. Turn your gaze up toward your extended hand. Now you are in Reverse Warrior.

TRIANGLE

TRIANGLE POSITION

Coming out of Reverse Warrior, extend forward over your hips. Lower your hand to the ground and place it on the inside of your foot. (Or if you’re more comfortable, place it on the top of your foot or your shin.)

Extend your opposite arm to the sky. Pinch your shoulder blades together to open up your chest. Take your gaze up toward your extended fingertips.

BOAT

BOAT POSITION

Begin in a seated position with your feet on the mat and a straight spine. (You can hold your knees, if you like.)

Lift your feet up and reach your arms out to the side. Lower legs should be parallel to the ground. Tighten your stomach muscles.

Straighten your legs to a 45-degree angle keeping your back straight and your abdomen tight. Straighten your legs as far as you can to make a “V” shape with your body.

NOTE: Before starting any exercise program, you should first consult with your doctor. Exercise is a physical activity that has potential physical risk. Dunham’s Sports and all their affiliates are not responsible for an injury that could occur from exercise.

-Fitness Fanatic

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Listen Up!

With bone conduction headphones, you can take your tunes along without shutting down the rest of the world.

We love new technology, particularly when it relates to sports and recreation, so we were excited to discover a new type of headphone that’s well suited to an active lifestyle.

Many consider music an essential part of the sporting life. What could be better than a morning at the fishing hole with music keeping you company? Or maybe you fuel workouts with hard-driving tunes. Or perhaps you enjoy hiking under a starry sky while old melodies trigger memories. Whatever way you take your music, you probably listen through headphones.

Headphones come in various configurations. There are in-ear types, like the earbuds that came packaged with your smart phone. Then there are over-ear versions that work something like a pair of ear muffs. The principal disadvantage of both types is they prevent your hearing anything other than the music, since access to your ear is blocked. That can be dangerous. Fortunately, a solution is now available: bone conduction headphones from AfterShokz. And you’ll find them at Dunham’s.

Here’s How It Works

Sound is transmitted to the inner ear two different ways, through the ear canal and eardrums and through the bones. AfterShokz has developed proprietary audio technology that utilizes bone conductivity to deliver precise, pure sound without blocking the ear canal. Utilizing a concept called PremiumPitch+™, AfterShokz tunes the audio signal and transmits it in the form of mini vibrations through the cheek bones surrounding your ears. You don’t feel the vibration any more than you feel the vibration of your eardrum, but you hear dynamic sound with deep, rich bass.

You also hear all that is going on around you. Unlike in-ear or over-ear headphones, bone conduction headphones allow you to maintain situational awareness, an important benefit for anyone engaged in physical activity. For example, runners wearing AfterShokz bone conduction headphones can hear a car overtaking from behind, and a fisherman can hear the splash of a bass breaking the surface or a ski boat approaching.

Wireless or Wired

Dunham’s offers two AfterShokz models. Trekz Titanium headphones are a wireless design that is available in both Slate Grey and Ocean Blue. Lightweight and comfortable, they are sweatproof and secure. Arcing over the ears, they stay in place even in vigorous activity. Your music will be dynamic and your phone calls crystal clear for up to six hours on a single charge.

Also available is the affordable Sportz Titanium wired model in Onyx Black. Equipped with a microphone, the lightweight headphones deliver a superb audio experience while keeping you fully connected to your world and your environment for as long as 12 hours on one charge.

It’s brilliant new technology from AfterShokz, and it’s available now at Dunham’s.

-Fitness Fanatic

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Why You Need To Train Legs

[Written by Peter Nielsen].
 
Leg day is the easiest session to skip in the gym. Leg training is tough — no doubt about it — and it can be tempting to forget your leg workouts in favor of easier training sessions or missing the gym altogether. Many guys and girls prefer to focus on the showier muscles — arms, abs, shoulders and chest — but leg training has many benefits that go beyond aesthetics. No matter how big your upper body is, Not training your legs will stunt your potential for your overall body. Having small legs will make your physique look odd at the least, if not ridiculous too. I was called chicken legs by a man who was like a second dad to me, my Brooklyn manager Dr Julie Levine who owned R & J Health studio. Those words were rocket fuel for me, it motivated me to prove him wrong, which thank God I did. In bodybuilding contests, judges don’t look at muscle mass in one area — they look at your whole package. This includes proportion and symmetry criteria, so if your legs are lacking, you won’t get far in the bodybuilding game. Even if you’re not looking to compete, small legs don’t look good when you’re at the beach or strutting your stuff in shorts.As you get older your legs become your best friend, helping you get out of a chair or car or bath tub.
 
For sport and athletic performance, working out your legs is vital, according to a 2013 study. A bigger squat, dead lift and power clean will translate to running faster on the sports field and jumping higher on the basketball court. Even endurance athletes can benefit from stronger legs. You’ll also build strong knee, hip and ankle joints leg training, reducing your risk of injury. Think you need cardio workouts to burn fat? Think again. Training your legs, particularly with multi-joint compound exercises, burns a higher number of calories than easier upper-body moves such as biceps curls or lateral raises. This leads to increased fat loss, which is also partly caused by the release of hormones you get when training legs. Your leg muscles are so large that this hormonal response can even help you build upper-body muscle mass. Weight-bearing exercises and resistance training are crucial components in the prevention and management of osteoporosis and arthritis. If you’re using weight training purely to keep bones and joints healthy later in life, do front squats, stiff-legged dead lifts, calf raises, leg presses and any other challenging leg moves that take your fancy. If you’ve been diagnosed with a bone or joint condition, however, and are looking to training to manage your condition, consult with your doctor and a fully qualified trainer before starting a routine.
 
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