Incline Walking

[Written by Peter Nielsen].
 
Looking for a workout that will let you burn the maximum amount of calories in a minimum amount of time? Treadmill walking or walking up an incline might be the solution. The benefits are impressive!
 
• Increase Your Calorie Burn Rate. It’s simple, walk for 30 minutes at 4 miles per hour and you’ll burn 145 calories… raise the incline for the same distance and time and you’ll burn 345 calories!
 
• Improve Cardiovascular Health. Walking on an incline increases the workload on your system, and increases your the heart rate!
 
• Burn Fat. When you walk on an incline, your body uses a greater percentage of fat. Studies have shown that walking 3 miles per hour on an inclined raised between 16 and 18 percent will burn 70 percent more fat than running on a flat surface.
 
Treadmill walking on an incline works the muscles of the calves, hamstrings and glutes. For optimal benefits increase the incline fifteen percent or more!
 
Incline walking is stunningly effective! A one hundred and sixty pound man walking a treadmill at just two and a half miles per hour burns around four calories a minute. That burn amount surges up to seven calories a minute when walking up a ten percent grade and ten calories a minute when walking up a twenty percent grade! Help yourself succeed. Start off slowly and work your way up! If you use your treadmill effectively and gradually increase the incline, it could give you just the kind of lift you’ve been dreaming about to help shed those unwanted pounds!
 
*To receive exclusive Dunham’s coupons and information on new products, events and sales, enroll in our e-mail or text message programs (or both). Sign Up Now

Winter Roots

[Written by Peter Nielsen].
 
The humble beet, often used as a colorful garnish on the table, is a terrific source of nutrients for your winter diet. Rich in natural sugar, sodium, sulphur, chlorine, iodine, copper, it’s also a terrific source of vitamins B1, B2, C and bioflavonoids. This tasteful root vegetable’s health benefits have been known for generations. A fibrous root, it’s also an excellent source of bulk fiber, and the fresh beet offers all this for 30-58 calories per cup! Are you interested yet? The beet is also high in folic acid, potassium, calcium and antioxidants, and that’s just the beet roots, the leafy beet greens can also be used for juicing, or cooking as you would any other green. In fact the beet greens contain significantly more iron, vitamin A, potassium and calcium than the roots!
 
Beets are not only delicious, they offer excellent health benefits:
 
• Detoxification – The Encyclopedia of Healing Juices states that the beet is a blood-building herb. It detoxifies blood and renews it with minerals and natural sugars.
 
• Fighting Cancer – Early research in Hungary indicated that beet juice slows the development of tumors. It’s thought that betaine, an amino acid in beet root, has significant anti-cancer properties. Studies show that beet juice inhibits formation of cancer-causing compounds and is protective against colon and stomach cancer.
 
• Blood Building – The high content of iron in beets regenerates and reactivates the red blood cells and supplies fresh oxygen to the body, while the copper content in assists in iron absorption, helping in the fight against anemia.
 
• Lowering Cholesterol – Beets help to keep bad cholesterol at bay. Studies show that eating beets on a regular basis can lower LDL cholesterol by as much as 30 percent.
 
• Regulating Blood Pressure – In a British study of 14 healthy volunteers, half drank 2 cups beet juice and half drank 2 cups of water within 30 minutes. Their blood pressure was checked every 15 minutes for one hour before and every 15 minutes for three hours after drinking the beet juice. They were also checked every hour for six hours with a final check at 24 hours after drinking the juice. The results were amazing! Compared with the water drinkers, blood pressure dropped one hour after the volunteers drank the beet juice. It reached its lowest point 2-1/2 to 3 hours after ingestion and continued to have an effect for up to 24 hours.
 
Roasted, boiled or juiced, beets are great winter superfood!
 
*To receive exclusive Dunham’s coupons and information on new products, events and sales, enroll in our e-mail or text message programs (or both). Sign Up Now

Winter Workout Checklist

[Written by Peter Nielsen].

Cold temperatures and heavy snow can raise the challenge of your outdoor fitness routines, but the payoff is worth it! New research shows how important that exercise is … especially in the winter. Increasing your exposure to sunlight helps reduce seasonal affective disorder, the depression linked to the change in seasons that commonly occurs in the last two months of winter. Notably, a recent study from the University of Tampere in Finland found that working out in nature leads to greater emotional well-being and better sleep than exercising indoors.

Additionally, when you’re cold, your body has to work harder to keep your core temperature up and when you shiver, you burn five times the number of calories compare to when you are at rest. Cold also activates the brown fat which burns energy, rather than stores it.

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 clothing instead of 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. Between 50 and 70 percent of body heat may be lost when your head is unprotected in cold weather. Wearing a hat helps your whole 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. Keep your feet warm by being sure your torso is properly insulated and your feet dry. Wear winter athletic socks with an inner layer that moves moisture away from the skin to an outer absorbent layer. If you run or engage in ice or snow-related activities, select an athletic shoe with a thick tread on the bottom or footwear designed specifically for icy conditions. Thick socks, or multiple layers of socks, can add a to your winter workout shoes, be sure you’re comfortable!

• 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 move your workout indoors to the gym or develop a workout regimen you can do at home, take the stairs at work or speed walk through the mall! Try 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.

Winter workouts have a different set of challenges than summer exercise, but but they offer some special benefits too!

*To receive exclusive Dunham’s coupons and information on new products, events and sales, enroll in our e-mail or text message programs (or both). Sign Up Now

Aerobic Fitness

[Written by Peter Nielsen].
 
Aerobic exercise pumps oxygenated blood from the heart to working muscles. To accomplish that, it stimulates the heart and breathing rates throughout your exercise session. As a rule aerobic exercise can be light-to-medium intensity activities that can be performed for extended periods of time, such as walking, jogging or biking. Whatever your age, weight or athletic ability, aerobic activity is a health booster that gains efficiency as your body adapts and gets stronger and fitter!
 
What are the benefits offered by aerobic exercise?
 
• Reduces Fat: A study published in the American Journal of Physiology, Endocrinology and Metabolism found that vigorous aerobic exercise such as jogging or brisk walking beats weight or resistance training for reducing belly and visceral fat.
 
• Increases Stamina: Increased stamina improves your overall physical health and the power to endure disease, fatigue, and illness.
 
• Protects the Brain: A new study from the University of Washington School of Medicine and Veterans Affairs Puget Sound Health Care System finds that regular aerobic exercise can protect the brain and even improve cognitive performance in older adults showing signs of mental decline. It’s important to note that the study found that memory gains may take 6 months or longer to emerge.
 
• Boosts the Immune System: Aerobic exercise activates your immune system. This leaves you less susceptible to minor viral illnesses, such as colds and flu. Aerobic exercise may accomplish this by flushing bacteria out from the lungs, and may even flush out cancer-causing cells by increasing output of wastes, such as urine and sweat. It also sends antibodies and white blood cells through the body at a faster rate, allowing them to detect illnesses earlier than they might normally. Additionally, the temporary rise in body temperature may inhibit bacterial growth, allowing the body to fight the infection more effectively.
 
• Strengthens Bones: In a new study, step aerobics offered the greatest gains in leg, spine, and heel bone density, while hip bones health was heightened most with weight training.
 
• Reduces Health Risks: Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer.
 
• Strengthens the Heart. Regular aerobic exercise increases the heart’s efficiency,leading to a reduced risk of developing heart disease. When a person is aerobically active, more capillaries develop as the oxygen and carbon dioxide exchange between blood and cells increases. If for any reason an artery is damaged or blood flow is blocked, the blood can easily be rerouted to deliver the necessary oxygen.
 
• Increases Good Cholesterol, Burns the Bad: Research shows that moderate aerobic exercise increases the number of HDLs in the bloodstream and reduces the number of LDLs by increasing lipid metabolism. Like fat, cholesterol is a lipid that can be oxidized, or broken down, for energy.
 
• Supports Mental Health: Aerobic exercise relieves depression, and promotes relaxation. Exercise also slows down the release of stress-related hormones.
 
Remember, if you’ve been inactive for a long time or if you have a chronic health condition, talk to your doctor before you start. Begin slowly and build each day.Try walking five minutes in the morning and five minutes in the evening and add a few minutes each day. Pick up the pace and soon you’ll be enjoying all the benefits of regular aerobic activity!
 
*To receive exclusive Dunham’s coupons and information on new products, events and sales, enroll in our e-mail or text message programs (or both). Sign Up Now