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Archive for the ‘Fitness’ Category


Cold Weather Workout Tips

[Written by Peter Nielsen].
 
It’s been an unusually cold winter, which can wreak havoc on your workout schedule! Don’t give up. That winter weight gain isn’t all tied to eating more or lack of exercise. New research shows how important exercise is … especially in the winter. In this study, researchers from the University of Colorado followed a group of twelve women and six men in both summer and winter. They discovered that their production of ATLPL (Adipose Tissue Lipoprotein Lipase), the chemical that promotes fat storage, almost doubles during the winter and dropped during the summer. They also found that the increase of muscle enzymes gained from exercising can help to counter the increase of ATLPL, and help the battle against those extra winter pounds.
 
Winter workouts carry their own dangers, here are a few tips to protect you on the coldest days.
 
• Wear layers. Insulate yourself against the wind and cold with a layered barrier rather than a single, bulky garment. The first layer that’s directly touching your skin should be a lightweight synthetic or polyester material. It will dry quickly and wick away moisture. The second layer should be wool or polyester fleece. The outermost layer — worn in the rain, snow, or wind — should be lighter weight and water-repellent to help you stay dry.
 
• Keep your head covered. It is believed that between 50 and 70 percent of body heat is lost when your head is unprotected in cold weather. Wearing a hat can help your body retain heat.
 
• Protect your feet and hands. Keeping hands and feet warm is vital. Your body concentrates on keeping your internal organs warm in cold weather. Gloves also help prevent skin damage and frostbite. To keep your feet warm, make sure your torso is properly insulated and keep feet dry with winter athletic socks that have an inner layer that moves moisture away from the skin to an outer absorbent layer.
 
• Wear a face mask or scarf in frigid temperatures. A loose layer over your nose and mouth can warm cold air before you inhale and protect your lungs.
 
• Drink Water. You don’t feel as sweaty as you do in the summer, but water is just as important in winter months. It even keeps you warm by helping the body retain heat!
 
• In extreme cold, which we’ve seen this winter, move your workout indoors to the gym. Can’t make it to the gym? Develop a workout regimen you can do at home, take the stairs at work or speed walk through the mall!
 
• Finally, consider some traditional warming foods. Ancient Chinese medicine advised adding fresh ginger, garlic and cayenne to your food as a way to boost the immune system! Eucalyptus and juniper also stimulate the circulation and help protect the immune system.
 
It may seem more difficult to exercise when the weather gets cold and days seem shorter, but it’s important to work against the natural increase in fat storage that occurs during the winter months!
 
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Starting the New Year Right!

[Written by Peter Nielsen].
 
Whatever your New Years resolutions, there are small additions to your lifestyle that will pay big dividends to your overall health and help you attain your health goals for 2014. They’re simple, easy ways to help you start off on the right foot.
 
• Add beans to your menus: Be sure you include beans in your nutritional regimen — and include black beans. Not only are they a great source of protein, recent studies suggest that the darker the bean, the more antioxidants! Interestingly, beans are considered a separate food group in Brazil, and are part of their food pyramid. The U.S. Government’s Dietary Guidelines urge adults to consume one and a half cups of cooked dry beans a week.
 
• Snack on nuts: The risk of dying of heart disease dropped 29 percent and the risk of dying of cancer fell 11 percent among those who had nuts seven or more times a week compared with people who never ate them. These positive results were seen from peanuts, pistachios, almonds, walnuts and other tree nuts. And for those of you with weight-loss resolutions: nut eaters were slimmer. Research has shown that snacking on nuts can curb your appetite for the whole day.
 
• Eat plenty of fruit and vegetables: Raw or fresh, eating a diet rich in vegetables and fruits can reduce risk for heart disease, certain types of cancers, obesity, and type 2 diabetes. Vegetables are also low in calories and high in fiber! According to the latest dietary guidelines a person who needs 2,000 calories a day to maintain weight and health, should eat nine servings of fruit and vegetables. That equals 4-1/2 cups a day, 2 cups of fruit and 2-1/2 cups of vegetables.
 
• Use healthy oils: Get rid of the unhealthy fats in you diet, start by adding healthy fats where possible! Olive and canola oils are monounsaturated fats, which can lower cholesterol levels, high blood pressure,and the risk of type 2 diabetes. Canola oil, walnut and flaxseed oils are great sources of omega-3 fatty acids, a type of fat that is known to reduce arthritis pain and improve cholesterol levels.
 
• Read the labels: Processed food contains sugars, sodium and unhealthy fats, along with many additives that are used to maintain the appearance of freshness. Keep away from frozen entrees and microwaveable dinners.
 
Finally, exercise! Your entire body benefits from a workout. It gives a boost to memory and concentration, lowers cholesterol, and reduces blood pressure. Exercise is vital for prevention of disease. You should have a minimum of 2-1/2 hours per week of moderate-intensity aerobic activity, or a minimum of 1-1/4 hours per week of vigorous-intensity aerobic activity; combine them in a way works for you and build up from there. You’ll look better and feel better!
 
Happy New Year from everyone at Peter’s Principles. Thank you for your support in 2013!
 
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Pump It Up!

 
There’s no better cure for winter doldrums than a great workout.
 
The weather is turning cold, and you’ve planted yourself on the couch. A couch potato, just like a spud in the soil, increases in girth over time. By spring, you may not be able to get into your warm-weather clothes.
 
The solution is winter exercise. And what better way to exercise than in the comfort of your own home. With plenty of excellent fitness equipment available, you can achieve great workouts without leaving the house and be ready for bathing-suit season when warm weather returns.
 
Most trainers and fitness experts agree that a good exercise program should include both aerobic exercise – sometimes called cardio – and resistance training.
 
The Aerobic Workout
 
A good indoor aerobic workout will keep you moving for at least 30 minutes on a treadmill, elliptical trainer or stationery bike. If you’re working hard enough, your respiration and heart rate should increase and you’ll perspire. But working too hard can be dangerous. You should be able to carry on a conversation while exercising, and your heart rate shouldn’t rise above the level recommended for your age.
 
Dunham’s offers numerous products that can help you achieve a great workout. Among these is the ProForm® 790T treadmill. Jeff Hedin of Icon Health & Fitness says, “Whether you want to lose weight, train for a marathon, or improve your overall fitness, a treadmill can help you achieve those goals.”
 
Elliptical trainers can provide a great workout as well. Dunham’s carries the ProForm® 7.0 RE. The machine offers 14 different workout applications and includes a heart-rate monitor.
 
Heart rate is important. The chart on page 28 shows the maximum heart rate for adults 20 through 85. When you first start exercising, try to maintain a heart rate that is 50 percent of maximum. After a month of workouts, try for 75 percent . As you become trim and fit, you’ll probably be able to work your way up to 85 percent of the maximum rate.
 
Exercise bikes are another great way to get that heart rate up. Dunham’s offers the ProForm® 320 SPX. With a 44-lb. flywheel and quick-stop braking, it makes workouts a breeze. Also available is the ProForm® Hybrid Trainer, combining a bike and elliptical trainer in one, it’s great for those who like a change of pace.
 
Resistance Training
 
Resistance training or weight training is the other side of the exercise equation. Putting muscles to work can increase your body’s percentage of lean mass, and additional lean mass means more calories burned. But the very mention of mass leads some couch potatoes to an excuse for doing nothing. “I don’t want to look like a bodybuilder,” they say.
 
Don’t worry. That result is not likely. While a serous and consistent weight-training program will improve muscle definition and make you look and feel better, it won’t bulk you up significantly. Building extremely large muscles requires extensive weight training and special diet. Fear not, the body-builder look.
 
Curt Reynolds, CAP Barbell vice president, agrees. “Weight training is not the same as body building,” he says. “Weight training is about improving muscle strength and muscle tone. For men, who have naturally higher levels of testosterone, weight training can mean an increase in muscle size. On the other hand, women, with lower testosterone levels, tend to increase tone without significantly increasing muscle size.”
 
Weight lifting with barbells and dumbbells is the time-tested way to increase lean mass. Most experts recommend you work with a professional trainer until you develop a routine and good habits. But having equipment at home so you can squeeze in a workout whenever it’s convenient will greatly increase your chances of success.
 
Dunham’s stocks a line of CAP Barbell products. Among them are CAP cast-iron dumbbells, available in 5-pound increments from 3 lbs. to 50 lbs. Another popular choice is the CAP 40-lb. dumbbell weight set. This plate-and-bar set allows you to adjust the weight of the dumbbells by adding or subtracting plates. It comes in a plastic case for easy storage. For those who want to learn to train with barbells, there’s the inexpensive CAP 100-lb. Vinyl Weight Set.
 
The Best of Both Worlds
 
Plyometric exercise falls somewhere in between aerobic and resistance training workouts. There are thousands of plyometric variations but generally they are exercise routines that mimic motions used in sports. They can include leg hops, jumping up and down from and to boxes and, for upper body, medicine ball workouts. A good way to get started is with a Fuel Plyometrics Box. It’s available at Dunham’s.
 
Battle rope workouts are another great way to condition muscles while maintaining the continuous movement needed for aerobic fitness. These routines call for a variety of strenuous movements using a heavy rope that must be manipulated in patterns that work different muscles. It’s a good workout, and it’s fun. You’ll find the Fuel 40-Foot Battle Rope at Dunham’s.
 
Don’t overlook the classic exercises. Pushups and sit-ups can yield great results. And Dunham’s can provide a CAP exercise mat that will make getting down and getting it done all the more comfortable.
 
NOTE: Always consult your doctor, physician or a qualified health care professional before beginning any exercise program.
 
-Fitness Fanatic
 
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Post Holiday Detox

[Written by Peter Nielsen].
 
Even with the best intentions and the healthiest food, many of us will feel bloated and sluggish going into the new year after the holidays. Whether it’s due to rich food, too much food or the seasonal change of diet, you may want concentrate on cleaning the toxins out of your system. A few indicators that you may want to detox are:
 
• Feel tired or sluggish
• Have trouble concentrating
• Suffer from headaches or joint pain
• Have trouble sleeping
• Have gas, bloating or indigestion or other gastrointestinal irregularities
• Are depressed, irritable or have mood changes
• Have recurring respiratory problems.
 
A few easy-to-remember tips are:
 
• Read the labels. If you can’t say it, don’t eat it.
• Keep away from processed, prepared and packaged food.
• Allocate 70% of your nutritional intake to vegetables. Whether it’s a fresh, crisp salad, roasted root vegetables or your favorite steamed veggies, the fiber will keep your digestive system happy while nutrient-rich veggies will keep you energized… and they’re low in calories!
• Eat more smaller meals throughout the day. It will help stabilize blood sugar levels and give your digestive system a break.
• Drink plenty of water!
 
Eat a healthy, fiber-rich bowl of oatmeal for breakfast. Alcohol depletes your potassium levels, so add some beans, leafy greens, salmon or avocados to give it a boost! Tame that over-active sweet tooth with clementines or pears! Put the cookies and candy out of sight and replace them with a bowl of nuts or fruit! Focus in on that weak spot in your day and turn it into a strength-builder!
 
Try a good, simple, nutritional detox, and get ready for the new year!
 
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Overeating?

[Written by Peter Nielsen].
 
We are all aware of the serious negative effects of long-term overeating and sedentary life styles, including obesity, diabetes and high blood pressure. Past research has indicated that even a few days of eating more calories than you use has negative health effects. However, researchers from the University of Bath in Great Britain have found that daily exercise may actually counteract the negative affects of short term inactivity and overeating!
 
The week-long study included 26 healthy men, ranging in ages from their late teens to early thirties. All participants gave blood samples and had oral glucose tests; samples of abdominal fat was also taken from all members of both groups.
 
Volunteers were separted into two groups, one group was asked to limit physical activity to below 4,000 steps each day and eat fifty per cent more calories than normal. The other group was told to eat seventy-five percent more calories and run on a treadmill for 45 minutes per day. This was done so the ‘net daily surplus’ of calories was the same for both groups.
 
The results were amazing! The inactive group demonstrated a marked decline in blood sugar control, fat cells indicated that both nutritional balance and metabolism were disturbed. Meanwhile the results for those in the exercise group were markedly different: blood sugar levels remained stable, and changes in fat cells were significantly lower!
 
In other words, even though the exercise group ate more, and both groups had the same ‘net’ daily energy intake/output … the participants in the exercise group were protected from many of the negative effects of overeating!
 
This is an important new information that supports the importance of exercise in our daily lives! Remember, when you’re not in a period of overeating and lowered activity, the benefits of exercise will keep you healthy and happy throughout the year!
 
• Helps prevent weight gain and maintain weight loss.
Protects against heart disease by boosting high-density lipoprotein while lowering unhealthy triglycerides levels.
 
• Helps in the fight against depression while lifting your spirits.
Boosts energy levels.
 
• Is important in the prevention of a wide range of health problems, including including stroke, metabolic syndrome, type 2 diabetes, some types of cancer and arthritis.
 
Protect yourself against the negative health effects of overeating this season with a good daily workout … and get a head start for the upcoming new year!
 
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Holiday Eating Tips

[Written by Peter Nielsen].
 
The holiday parties and family gatherings are in full swing. The whirlwind of preparing for and partaking in the festivities can really take us off guard, no matter how many years we’ve prepared for it. You want to enjoy warmth and love of the season, but you certainly don’t want to pay for it with those extra pounds later! There are a few easy steps you can take that will help you maintain your weight without distracting you from the moment.
 
• Have a small healthy snack before you leave the house. Walnuts are a great choice. They’re packed with protein and fiber, making them an excellent choice for keeping hunger at bay.
 
• Go easy on the appetizers, choose vegetables and fruits with dip or whole-grain crackers.
 
• If you’re at a buffet, start on the salad end of the table. If you’re the host, put the fruit and vegetables at the beginning of the table. A recently conducted study with 124 adults asked participants to select food from two breakfast buffets. The first buffet table had fruit and other healthy foods at the front of the table with fattier foods at the end, while the second buffet had the fatty foods at the front of the table and healthy foods at the end. Both tables contained the same items.
 
Eighty-six percent of the participants chose fruit when it was the first item on the buffet table, compared to 54 percent who selected fruit when it was at the end of the table. They also found that the first three food items chosen from the buffet made up 66 percent of their total choices, regardless of whether the items were high or low-calorie foods.
 
• Try using smaller plates for your meals if they’re available! Different studies have shown that smaller plates lead to actually eating less!
 
• Don’t let yourself feel deprived, have a dessert or cookie, AFTER you’ve eaten a healthy meal!
 
Even though you’re may be much busier than usual, make time for exercise. Exercise not only helps prevent weight gain, it relieves holiday stress. Add an extra 15-minute walk or run to your fitness schedule to help offset holiday eating.
 
Follow these simple suggestions and support your overall goals throughout the holidays into the New Year!
 
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Nutrition for the Flu and Cold Season

[Written by Peter Nielsen].
 
The flu season is here. Stay healthy with good nutrition; it’s important to keep your immune system healthy and ready to protect you against germs and viruses. There are specific guidelines for your nutritional regimen that will help boost your immune system.
 
• Protein. A variety of studies have demonstrated that a diet that doesn’t include high-quality protein can result in depletion of immune cells and hinder the ability of the body to make antibodies. High-quality protein sources include seafood, poultry, eggs, beans, nuts, and seeds.
 
• Vitamin A. Vitamin A supports antibody function and fights infection by promoting healthy skin and tissues in the mouth, stomach, intestines and respiratory system. In fact, recent research found a strong connection between vitamin A deficiency and upper respiratory infections. Great sources of Vitamin A are sweet potatoes, carrots, kale, spinach, red bell peppers, apricots, and eggs.
 
• Vitamin C. Vitamin C stimulates the formation of antibodies and boosts the immune system. A powerful antioxidant, it is vital for recovery from infection. Give your system a boost of C with citrus fruits, red bell pepper, strawberries, and tomato juice.
 
• Vitamin E. Vitamin E works as an antioxidant, neutralizes free radicals and may improve immune function. Include vitamin E in your diet with fortified cereals, sunflower seeds, almonds, vegetable oils such as sunflower or safflower oil, hazelnuts, peanut butter, or spinach.
 
• Zinc. While zinc has received a lot of attention for it’s ability to support immune function, recent studies have shown that too much can actually have a negative effect! Food, with it’s balanced makeup of different nutrients is an excellent source. Zinc is found in Swiss chard, collard greens, and both summer squash and winter squash.
 
• Glutathione. Glutathione has been called the ‘mother of all antioxidants,’ and the ‘body’s most important antioxidant.’ It is a molecule that is found in every cell. Researchers believe it not only an antioxidant, an immune system booster, and a detox agent, it can help your body repair damage from pollution, infection, drugs, poor diet, aging, and more! The good thing is, your body makes it. You can support glutatihone with garlic, onions, broccoli, kale, cabbage, cauliflower and green tea.
 
Exercise also helps the immune system fight off simple bacterial and viral infections, and don’t forget to drink water! It helps move white blood cells and other immune system cells through body while removing toxins from the blood. Finally, get enough sleep, Sleep deprivation suppresses immune system function, making you more vulnerable to germs and viruses, and harder for you to recover!
 
Eat a healthy diet, drink plenty of water, exercise and get enough sleep to keep your immune system strong! It’s your body’s built-in protector!
 
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Diet and Depression

[Written by Peter Nielsen].
 
Depression affects more than 21 million Americans each year. It is the leading cause of disability in the United States for individuals between the ages 15 and 44. Sudden changes, stress, illness or any of various life events can spur depressions. The good news is that studies show that a healthy diet may significantly reduce the risk of severe depression.
 
Research at the University of Eastern Finland included over 2,000 middle-aged or older men who were tracked for an average of 13 years. They found that those following a healthy diet have a much lower risk for depression. In Spain, scientists from the Universities of Las Palmas and Navarra studied a group of 10,094 individuals over four years, and found that those who followed a classic Mediterranean diet were 30 per cent less likely to develop depression. Researchers from University College, London who studied 3,486 civil servants over five years had the same results. It is thought that while different aspects of the diet may have specific benefits, it is the combined effect of a well-rounded healthy diet that has a biggest impact on mood.
 
In addition to the benefits of a healthy diet, a study by the National Institutes of Health, the National Institute of Environmental Health Sciences and the National Cancer Institute that included 265,000 people between the ages of 50 and 71 found that those who consumed over four cans or cups of soda per day were 30 per cent more likely to develop depression, in comparison with those who didn’t drink soda!
 
The Mediterranean diet in the Spanish and British studies consists of legumes, fruits, nuts, cereals, veggies and fish. It is lower in meat; alcohol and dairy consumption is moderate. It uses olive oil rather than butter, which many believe is an important a factor in the reduced risk.
 
It’s important to note that the Finnish study did not use the Mediterranean diet, but found that a healthy diet consisting of vegetables, fruits, berries, whole-grains, poultry, fish and low-fat cheese was also associated with a significantly lower risk for depressive symptoms.
 
You have a cornucopia of options when designing your nutrition regimen, so make it one that you will enjoy! Whichever dietary model you choose to follow, be sure to include plenty of antioxidants, fatty acids, vitamins, minerals and phytochemicals! Keep in mind, junk food, sugar and processed meats may actually increase depressive symptoms!
 
Protect yourself with a trip to your local produce market… you really will be happier!
 
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A Workout a Day …

[Written by Peter Nielsen].
 
We’re all aware of health benefits derived from physical activity. Now, a new study indicates that exercise is as good or better than drugs for some common cardiovascular ailments!
 
Researchers at Harvard Medical School and Stanford University School of Medicine evaluated 57 randomized studies that involved more than 14,000 patients who had experienced heart attacks or strokes. The purpose of the research was to judge the effect on mortality of exercise and drugs for four common causes of death: prevention of secondary coronary heart disease, rehabilitation after stroke, prevention of heart failure, and the prevention of Type 2 diabetes. The studies used drugs that are commonly prescribe in specific areas: statins for the prevention of heart disease, blood thinners for stroke victims, diuretics for heart failure, and oral anti-diabetic for pre-diabetes.
 
The results were interesting: no difference was found between patients who took prescribed drugs or those who followed a physical fitness regimen in the mortality rate for secondary heart disease and Type 2 diabetes, while exercise programs were actually more effective than medication in stroke prevention! Only in the treatment of heart failure were drugs — antidiuretics — found to be more effective than a physical fitness program.
 
This is great news, but it has a dark side. A new survey from Centers for Disease Control and Prevention (CDC) that included more than 450,000 randomly selected adults ages 18 and older, found that nearly 80 percent of adult Americans do not get the recommended amounts of exercise each week. It is recommended that adults get at least 2.5 hours of moderate-intensity aerobic exercise each week or one hour and 15 minutes of vigorous-intensity and muscle-strengthening activities at least twice per week. They stated that physical inactivity leads to more than 5 million deaths worldwide each year! It’s a depressing statistic, but it does demonstrate that improving our health is in our hands.
 
One hundred-fifty minutes of exercise a week may sound like too much at first, but remember, you don’t have to do it all at once. It’s best to exercise each day, if your workouts are of moderate-intensity, you can even break them up into three 10-minute walks five days a week!
 
Get on the healthy side of these statistics, get up and move — the health benefits are worth it.
 
Patients with existing health conditions should talk to their doctor before stopping medication or engaging in exercise programs.
 
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