Stay Fit and Healthy

Stay Fit and Healthy

Have Your Sweet Snack and Lose Weight Too

by Carole Phillips on 06/20/10

Trading a regular fruit flavored yogurt for a sugar-free version can shave off 60 calories - but researchers have long suspected you'd make up for the missing calories by eating more later.  A new study from the University of Florida discredits that theory:  People who ate a mid-morning snack sweetened with aspartame or stevia didn't eat more at lunch or dinner than those who ate a yogurt containing sugar.  And, despite consuming fewer calories over the course of the day, they reported feeling just a satisfied as those who ate more.

Legs

by Carole Phillips on 06/13/10

Conditioned legs are essential to good stability because, if the legs are weak, the back and upper body will compensate and throw the total body out of alignment.  

While doing leg strengthening exercises, women need to be particularly aware of their knee position.  Female athletes have a 4 to 6 times greater chance of serious knee injury than their male counterparts.  There are various predisposing factors to this: 

  • Women are more likely to begin exercising from a knock-kneed position and when going into knee flexion this position is increased. 
  • Women have wider pelvises, which results in a more acutre angle from the femur to the knee joint. 
  • Women have softer ligaments and tendons due to hormonal effects.

Fluid Replacement: When, What & How Much

by Carole Phillips on 06/06/10

Fluid intake is important because people can suffer heat problems from inadequate fluid replacement.  A good way to determine your need for fluid replacement is to weigh yourself before exercising and again right after your workout.  Replace each pound of weight lost with one pint (16 ounces) of water, electrolyte replacement drink (i.e. Gatorade), or a combination of the two.

Prehydrate with 16 ounces of water within 15 minutes of your workout whether you are thirsty or not.  Thirst is not a good guide for fluid replacement because by the time you are thirsty, you are already somewhat dehydrated.  During the 2 hours prior to exercise, drink only plain, non-carbonated water.

During a workout, drink 4 to 8 ounces of water every 15 minutes.  Besides cold water, you can drink watered-down electrolyte replacement drinks.

 

Step #1 for a Good Workout: Warm Up Properly

by Carole Phillips on 05/22/10

Before playing a sport or exercising intensively, do light calisthenics, take a brisk walk, jog lightly, ride a stationary bike, or do any other easy exercise until you get the heart pumping and increase blood flow to your muscles.  The goal is to raise your body's temperature by about 2 degrees, which leads to warm, loose muscles and joints.  When you break into a sweat, your body temperature has been elevated properly.

Why is warm up important?

  • Warm muscles are able to stretch more easily and to contract more rapidly.  The faster a muscle contracts the stronger it is.
  • Warmer muscles are able to metabolize the oxygen and fuel they need.
  • Warming joints lubricates them, allowing them to move more freely.  This protects the joints from excessive wear.
  • Gradual warmup increases the heart rate and prevents abnormal heart rythems.

Call Carole Today: 424/2385540 or 310/387-5241