| 2006 Fitness and Nutrition | Archived Fitness and Nutrition |
| December 2006 | ||||||||||||||||
| Did You Know? | ||||||||||||||||
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| 5 Tips for a Healthier Holiday Meal | ||||||||||||||||
| 1. Grains are good.
Choose whole wheat rolls and bread for sandwiches. You can also choose wild rice instead
of using white rice. 2. Serve steamed vegetables. This is better for you instead of heavy casseroles. With your steamed vegetables you can use herbs and spices as seasonings or you can just serve raw veggies and low-fat dip as appetizers instead of meat and cheese crackers or finger sandwiches. 3. Fruit is wonderful. Instead of lining your dessert table with fattening pies and cakes, try fresh fruit, yogurt parfaits or fruit cocktail. 4. Trim up that turkey. Have you ever thought about cooking the stuffing separate from the turkey. You can reduce its fat content by preventing the stuffing from soaking up the fat from the turkey. Don't forget to skim the fat off of the gravy with a gravy separator or by refrigerating it. Choosing light meat rather than dark meat is also a healthier option. 5. Focus on Family. Enjoy your time with your family. Don't rush your meal. Take small bites. Remember, it takes 20 minutes for your brain to realize that you are full, so taking it easy will help prevent you from overeating. |
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| Why Grains Are Good Grain products such as bread, rice
pasta, oatmeal, cereal and tortillas, are generally low in fat and provide fiber,
carbohydrates, vitamins, minerals, and some phytochemicals. Most of the foods we eat are
refiend grains; for example: white bread, white racie, pasta, pretzels, etc. Refined
grains do not contain as amny nutrients as whole grains.
White flour, whic is the base
of many of our foods, is made by refining whole grains. During the refining process, most
or all of the bran and germ are removed. White flour that has been enriched has certain
nutrients added to it: iron and some B vitamins (including folate). However, many other
nutrients are lost, these include:
Whole grains area healthier choice because the ingredients they contain can help lower the risk of many chronic diseases including hearat diseas, diabetes, and obesity. Soluble fiber (found in oats and barley) can lower cholesterol levels. Antioxidants such as vitamin E, are believed to help prevent atherosclerosis and lower the risk for coronary artery disease. |
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| November 2006 | ||||||||||||||||
| Grazing/Snacking It's that time of year, when we all get busy and there seems like there should be more than 24 hours in a day to get all of all tasks completed. Eating small meals or snack throughout the day can bring nutrition into a busy like. Have "grazing foods" available for really hectic days when you don't have time for "sit down meals". Long periods without meals and meal skipping can increase impulse eating. Here are some great handy snacks for grazing days: bagels, bran muffins, crackers, yogurt, pita bread, dried fruits, fig bars, fresh fruit, raw vegetables, cheese, juice (all natural), cold cereal (without sugar), rice cakes, raisin bread, cereal bars (check labels), and fruit. |
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| Tips for Healthy Thanksgiving Cooking & Eating | ||||||||||||||||
* Don't stuff
the turkey with the dressing, as it absorbs much of the fat. Bake it in a covered
casserole instead. Pumpkin Pie *
Make pumpkin pies with canned, evaporated, skimmed milk. Potatoes *
Mash the potatoes with chicken broth and canned, evaporated, skimmed milk.
HOLD THE BUTTER - NO ONE WILL Miscellaneous *
Sprinkle hot vegetables with dill for flavor instead of butter. |
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| How much is too much sugar for children? | ||||||||||||||||
| Although children burn extra
calories received from sugar during daily activities, some amy evetually end up overweight
if they consume a high-calorie diet on a daily basis. Children who are overweight face an
increased risk of high blood pressure, high cholesterol, and heart disease when they get
older. Dental problems such as tooth decay and unhealthy gums can be reduced by limiting
the amount of sugar. Hidden sugar can be found in everything from hot dogs to spaghetti
sauce. Food manufacturers often add sugar to their products, especially foods for the
microwave. Here are some ways you can limit sugar in children's diets: * Use two-thirds to three-fourths of the sugar called for in recipes. Add raisins or other dried fruits to cookie doug instead of chocolate chips or candy. * Use fresh fruit purees with chopped fruits to add natural sweetness to baked goods or low-fat plain yogurt. * Substitue bagels for doughnuts or muffins, doughnuts, coffee cakes. You can top with low-fat cream cheese instead of jelly or jam. * Offer unsweetened fruit juices instead of soft drinks loaded with sugar. Be sure to read the juice labels. Products labeled "punch", "fruit drinks", and "10 percent" juice have a high sugar content. * Devise a plan with your child to limit candy to only on special occasions or once a week. Stick to the rule, hopefully eaten only at home, so your child can follow by brushing his/her teeth. * Make your own frozen treats by freezing unsweetened fruit juice. * Flavor pancakes, waffles and hot cereals with spices such as cinnamon or nutmeg, or with extracts--vanilla, almond, orange or maple. * Pack lunches with individual servings of unsweetened applesauce or fruit in water-packed or light syrup. |
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| Strong Muscles Mean Improved Health | ||||||||||||||||
| The benefits of strength training include increased bone density, improved heart functioning, better blood sugar control in people with type 2 diabetes, and even reduced depression, according to Miriam Nelson, PhD, associate chief of the Human Nutrition, Exercise Physiology and Laboratory at the USDA Human Nutrition Research Center on Aging at Tufts University. The greatest benefit, however, may be strength training's ability to build muscle. | ||||||||||||||||
| October 2006 | ||||||||||||||||
| Trick or Treat Alternatives | ||||||||||||||||
| The Michigan State Medical
Society suggests healthier alternatives this year to make "Trick or Treating" an
even better experience for children. According to Paul O. Farr, MD, a Grand Rapids
gastroenterologist. "Healthier snacks are available if you take a few minutes to look
around on the grocery store shelves." Some of the suggestions for healthier
alternatives that are individually packaged for safety to hand out this year to help
combat the prevalence of overweight children might include low-fat granola bars, graham
crackers, animal crackers, raisins, dried fruit, nuts, baked chips, pretzels, microwave
popcorn, 100% fruit juice bottles and string cheese. If you want to take a break from handing out non-food items suggestions are: Halloween erasers, Halloween pencils and small pads of paper, Glo-sticks, Glow-in-the Dark Decals/Tattoos, mini face painting kits, fake teeth, coloring books, crayons, school supplies, small pumpkins, or apples. But keep in mind, non-edible types of treats might be better to offer trick-or-treaters what with so many different food allergies to have to worry about. But also, small toys can be a hazard for younger children too. |
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| Overhead Press Squats | ||||||||||||||||
| This exercise requires a lot
of shoulder flexibility and coordination so don't expect it to be easy at first. Also, be
careful when selecting the load because you probably won't be able to lift as much as you
think. You may need to perform some relax stretches for the shoulder girdle before
executing this movement. This exercise can be done with a bar or dumbbells. You can use
any where from 20-40 pounds depending on your age and weight. This exercise challenges
many different aspects of physical preparedness. This exercise will allow you to see how
coordinated or flexible you are. 1. Hold bar/dumbells just below the level of your clavicle. 2. Start with your feet just wider than shoulder width and slightly rotated out to "open up" the hip joint. 3. Descend into the bottom of a full squat while simultaneously pressing the bar/dumbells overhead. 4. At this point, you should be standing up with the bar/dumbbells overhead. 5. Now lower the bar/dumbbelss down to the shoulders (starting position). 6. Repeat the sequence for 3 sets with 10 repetitions in each set with a 15 second rest between each set. This routine helps you gain strength in upper and lower body and improves cardio system for endurance. |
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| Step #1 | Step #2 | Step #3 | ||||||||||||||
| Try Walnuts | ||||||||||||||||
| A new study at Loma Linda University has shown that eating walnuts before meals makes people less hungry and helps them to eat less during meals. This is seen with as few as 4 to 6 walnut halves. The study points out that eating a few walnuts before meals will not results in weight gain. It may also lower LDL, or "BAD" cholesterol. Walnuts have a lot of nutrients, including protein, fiber, vitamins, minerals, anitoxidants and omega-3 fatty acids, which are good for your heart. Reserachers think that these ingredients work together to help lower "BAD" cholesterol and the risk of heart disease. IN past studies at Loma Linda University and worldwide, it has been found that eating walnuts is related to a lower risk of heart and blood vessel disease. Talk to your doctor about adding a few walnuts to your food plan. It can help you to eat less and be healthier. It might even mean a longer life. | ||||||||||||||||
| TV, Children, &
Extra Calories Did you know every hour that children watch TV they consume an extra 167 calories...usually from the soda and snacks advertised on the screen? This is what the Harvard School of Public Health found in a recent study conducted with 548 children in sixth and seventh grade. |
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| September 2006 | ||||||||||||||||
| Stretching Exercises With proper conditioning through the use of stretching exercises and a good exercise program it should help athletes stay injury-free. Athletes must do each one of these exercises carefully, speed is not important. It is important to warm up before doing any of these exercises. Good examples of warm-up activities are slowly running in place or walking for a few minutes. Seat Straddle Lotus
Seat Side Straddle
Seat Stretch
Knees to Chest
Forward Lunges
Side Lunges
Standing Quad Stretch
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| Ten Easy Ways to Lower Sodium in Your Diet | ||||||||||||||||
| 1. Serve more rice and pasta instead of bread. | ||||||||||||||||
| 2. Switch from boxed cereals to oatmeal (bought in bulk, not the instant package type). | ||||||||||||||||
| 3. Serve leftovers for lunch instead of sandwiches. | ||||||||||||||||
| 4. Buy no-salt-added pasted sauce; or mix regular pasta sauce half and half with no-added-salt canned tomato sauce. | ||||||||||||||||
| 5. Use flavored vinegar instead of salad dressing. | ||||||||||||||||
| 6. Serve more fresh-made recipes instead of frozen packages and boxes. | ||||||||||||||||
| 7. Purchase canned items without added salt. | ||||||||||||||||
| 8. Serve baked potatoes instead of frozen potato products. | ||||||||||||||||
| 9. Use cheese sparingly. | ||||||||||||||||
| 10. Use cooked chicken instead of lunchmeats from the deli. | ||||||||||||||||
| August 2006 | ||||||||||||||||
| The Dumbbell Squat | ||||||||||||||||
| This exercise will develop
muscle strength and endurance in the lower body. Remember to see your
doctor before you begin any exercise program if you have any injuries, illnesses or other
conditions. 1. Begin each exercise period with a 5-10 minute warm up of light cardio (walking in place, etc.) 2. Perform each exercise for 10-15 repetitions, resting when you need to. 3. Start with light weights (or no weight) until you've mastered each exercise.  The dumbbell squat exercise develops muscular strength and endurance in the following muscle groups: quadriceps muscles, hamstrings muscles, gluteal muscles, hip muscles (secondary muscles) and calf muscles (secondary muscles) 1.Stand upright and hold a dumbbell in each hand at the side of the body. 2.Place the soles of your feet flat on the ground. A wide foot stance emphasizes the gluteal muscles and the hamstrings muscles. A close foot stance emphasizes the vastus lateralis of the quadriceps. A shoulder-width foot stance emphasizes the entire lower body's muscle groups. 3.Begin the exercise by lowering the body towards the floor (eccentric contraction). During the eccentric contraction of the exercise movement: The knee joint angle is never greater than 90-degrees. The soles of the feet remain flat on the ground. A small piece of wood or rubber may be placed under the heels of the feet to offset heel elevation. The pelvic girdle and lower back rotate slightly. 4.Once the knee joint achieves a 90-degree angle, begin lifting the weighted barbell upward (concentric contraction). 5.The legs are fully extended to a 0-degree angle of knee joint extension. Do not lock the knee joint to full extension. 6.Continue the movement in a slow and controlled motion until the desired number of repetitions is achieved. |
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| 10 Easy Ways to Lower Sodium In Your Kitchen | ||||||||||||||||
| 1. Serve more rice and
pasta instead of bread. 2. Serve leftovers for lunch instead of sandwiches. 3. Switch from boxed cereals to oatmeal (bought in bulk, not the instant package type) 4. Buy no-salt-added pasta sauce; or mix regular pasta half and half with no-added salt canned tomato sauce. 5. Use flavored vinegar instead of salad dressing. 6. Serve more fresh-made recipes instead of frozen packages and boxes. 7. Purchase canned items without added salt. 8. Served baked potatoes instead of frozen potato products. 9. Use cheese sparingly. 10. Used cooked chicken instead of lunchmeats from the deli. |
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| Increasing Upper and Lower Body Strength | ||||||||||||||||
| Here are two exercise
for beginners that will help strengthen your upper and lower body. The lunge
will help with your legs and the tricep press will
strengthen your upper arms. Remember to see your doctor before you begin
any exercise program if you have any injuries, illnesses or other conditions. 1. Begin each exercise period with a 5-10 minute warm up of light cardio (walking in place, etc.) 2. Perform each exercise for 10-15 repetitions, resting when you need to. 3. Start with light weights (or no weight) until you've mastered each exercise. Assisted
Lunge Tricep Press |
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| July 2006 | ||||||||||||||||
| Choosing Low-Fat Foods | ||||||||||||||||
| Too much fat
can be bad for your body, so try to avoid foods that are high in fats,
especially saturated fats and trans fats. For instance: Pick your salad dressing carefully! Salads are great as meals, side dishes, and even snacks, but we can easily make them less healthy by adding thick, high-fat dressings. Instead of thick Ranch or creamy Italian, use balsamic vinegar and olive oil, or try a brand of low-fat dressing.
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| Exercising in the Heat | ||||||||||||||||
| Here are some do's
and don'ts for exercising in hot weather. WHAT TO AVOID *Don't exercise strenuously in high temperatures over 90 degrees (F) or high humidity (over 75%). Normally the body deals with high heat levels through persiration, but when humidity levels are also high, sweat does not evaporate as quickly and body temperature can rise to dangerous levels. *Don't keep exercising if you feel dizzy, faint andn/or nauseous. These reactions may be signs of heat exhaustion, which occurs when bodily stress from heat begins to overpower the body's capapcity to regulate its temperature. If you do not rest in the shade and drink water until you recover, you risk developing heat stroke, an even more serious condition than heat exhaustion. Don't exercise when the air pollution index is high. Air pollution can damage your lungs. If your area is suspceptible to smog, check the air pollution index in your local paper. A health advisory i normally issued at .15 parts per million (ppm) on the pollutant standards index. If a health advisory is issued anyone with any type of respiratory or heart disease should stay inside until the advisory is lifted. *Don't participate in strenouous swim workouts in heated pools during the summer. Even though you are in the water, you can still become dehydrated and overheated when swimming. For hard swim workouts, the water temperature should be 75 to 78 degrees ideally, and no more than 80 degrees. Make sure you drink a steady supply of liquids. EXERCISING IN THE HEAT SUCCESSFULLY *Do exercise in the early morning or early evening (less sun, less air pollution) if possible. Try to avoid exercising between 10:00 a.m. and 2:30 p.m. *Do drink more water than usual. A person of average weight should drink at least 12 cups of water a day while working out in the heat. Children should drink about 6 to 8 cups of water a day. Cool water is the best choice unless you exercise for periods longer than 90 minutes, in which case nutrients other than water may get depleted. Then a sports drink will help restore those nutrients to healthy levels. Make sure the chosen sports drink does NOT have caffeine (ex: Red Bull). *Do wear loose clothing (preferably made of cotton). Avoid open-mesh jerseys and tanktops; they expose you to too much sun. Light-colored clothes best reflect the sun. Wear sunblock (SPF 15 or higher), a cap or hat and sunglasses. Keep cool by wearing a wet bandana or an ice pack scarf around your neck. *Do try to walk/run/bike along shaded pathways or trails. Alternately, walk/jog in malls, where it is cool and shady. Most malls are now open early for mall walkers. *Do take special care if you are very underweight, very overweight, or an older adult. Many experts recommend you maintain a moderate intensity level--60 to70 percent of predicted maximum heart rate--when exercising in the heat. Stay fully hydrated at all times and take many rest brakes. *Do take it easy for the first two weeks if exercising in the heat is completely new to you. |
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| Absorption of Iron | ||||||||||||||||
| Since Iron is such an important mineral for children's growth, you will need to check the nutrition label when choosing foods to make sure they are high in iron. Some foods are fortified with iron such as cereals, bread, rice and pasta. The absorption of iron from meat, chicken and fish (heme iron) is much higher, around 15-30% than other sources (non-heme iron), which have absorption rates of only 5%. This means that even though one seving of meat and for example, one serving of baked beans both have 3 mg of iron, you child would get much more iron into his body by eating the meat serving. However, eating both of these foods at the same time will increase the absorption of iron, as will eating foods high in Vitamin C. Meat, poultry, fish and seafood are good sources of heme iron and beans are good sources of nonheme iron. Heme iron is absorbed very efficiently by your body, and nonheme iron is not as well absorbed as heme iron, meat proteins and vitamin C will improve the absorption of nonheme iron. Some cereals, may be fortified with 100% of the Daily Value (DV) for iron. Remember to check those labels! Also, remember, Young children need about 10 mg of iron each day and adolescents require about 12 (males) to 15 (females) mg of iron each day. | ||||||||||||||||
| Minerals Important for Growth | ||||||||||||||||
| Iron is a mineral that is important for children's growth. Having a diet with foods that are high in iron to meet daily requirements if necessary for the development of strong muscles and production of blood. Adolescents require about 12 (males) to 15 (females) mg of iron each day. Younger children require about 10 mg of iron each day. | ||||||||||||||||
| June 2006 | ||||||||||||||||
| Four Fitness Fundamentals | ||||||||||||||||
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| World's 10 Best and Worst Foods For You | ||||||||||||||||
| Best Food:
Watermelon; Pine Nuts; Lean Meat; Raisin Bran; Raisins; Wild Rice; Almonds; Fat Free
Yogurt; Steamed Chicken; Sweet Potato Worst Food: French Fries; Hamburger; Bacon; Cheesecake; Fried Chicken; Hotdogs; Spare Ribs; Custard Pie; Cream Soups; Burritos Keep this in mind when you are training for racing competition! |
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| May 2006 | ||||||||||||||||
| Resistance Training | ||||||||||||||||
| The best form of exercise for
reshaping your body is Resistance Training. This is the term used to describe using
weights, machines and even your own body weight to effectively work your muscles. The goal
of resistance training, is to gradually and progressively overaload the muscles so they
get stronger. It is recommended that you commit yourself to a properly designed resistance
training program for 20-60 minutes, at a minimum of 3 days per week. Young children can
use exercise tubing, soup cans and small hand weights. The benefits of Resistance Training are: *Increased Bone Density *Imporved Work Capacity *Increased Metabolic Rate *Reduces Depression *Increased Self-Esteem *Increased Muscle Strength *Improved Posture *Increased Lean Muscle Mass *Possible Prevention of Injuries *Improvement of Basic Motor Skills *Reduction and Control of High Blood Pressure and Childhood Obesity *Improved Flexibility One of the components of our Summer MX Training Camp is a sample workout program that each individual will be doing on a daily basis. |
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| What kind of bread should your child be eating? | ||||||||||||||||
| Today, there are so many choices of breads, white bread, wheat bread, honey wheat bread, etc. For many kids, taste will determine what kind of bread they will eat. In general, 100% whole wheat/whole grain breads have more fiber than white breads or other breads made with wheat flour, although some white breads, such as Iron Kids and Iron Kids Crustless bread have almost as much fiber as many kinds of wheat bread. Remember that "wheat" breads that do not say that they are "whole wheat" are a mixture of enriched white flour and whole wheat flour, and so will likely have less fiber than whole wheat breads. "Whole wheat" will be listed as the first ingredient if the bread is made from 100% whole wheat. But white breads often have more calcium, especially if they are made with milk, than wheat breads. However, many different kinds of wheat bread are now fortified with calcium too. Bread as an extra source of calcium is good if your child doesn't drink much milk or eat other dairy products. So which bread should you choose? Whether it is wheat bread or white bread find one that is high in calcium (at least 10-15% per slice), high in fiber (at least 1-1.5g per slice) and tastes good. The American Academy of Pediatrics does state that "whole-wheat bread offers a nutritional advantage over white bread." So if your child likes it, a 100% whole wheat bread (remember to check the ingredients) that is fortified with calcium would likely be the most healthy choice. Just be careful when reading the ingredient label to check the serving size when comparing products. Some breads list 2 slices as the serving size, while others list just 1. Since the amount of calcium and fiber is listed per serving size, 2g of fiber may be for 2 slices of bread. or just 1. | ||||||||||||||||
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| April 2006 | ||||||||||||||||
| Running Tips for Children | ||||||||||||||||
A great way for children to stay in shape is
running. There are some running guidelines for children
under age 14 that should be followed. Your body lost a lot of
fluid while you ran, so make sure you drink some water or juice. You will
also want to eat something within an hour of running to
help replace lost energy stores. The best choices are a combination of
carbohydrates (breads, cereals, rice and pasta) and protein (meats, nuts, dairy foods and
beans). A turkey sandwich or a bowl of cereal would both be good after-run snacks. |
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| Does everyone at your house eat a good nutritional breakfast? | ||||||||||||||||
| Studies continue to show
that a nutritional breakfast benefits our overall health and well-being. Here's what it
can do for you and your family: ** Better overall nutrition. Children who eat breakfast are more likely to get the nutrients their bodies need. A landmark study in Louisiana found that children who skipped breakfast rarely met even two-thirds of the daily requirements for most minerals and vitamins. ** Better performance. Breakfast eaters have a more positive attitude toward work or school, and perform better. A recent study in Boston showed that children who started eating breakfast raised their test scores significantly and were late or absent from school less often. ** Better weight control. Breakfast revs up your body's metabolic rate first thing in the morning, burning calories faster than if you'd skipped a morning meal. The result? Breakfast eaters maintain their weight easier than skippers, who may find themselves adding pounds. |
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| March 2006 | ||||||||||||||||
| Is strength training really good for your child? | ||||||||||||||||
| The answer is yes. The
American Academy of Pediatrics, the American College of Sports Medicine, and the National
Strength and Conditioning Association all support strength training for kids--the
kicker..if it's done properly. Today's children are increasingly overweight and out of
shape. Strength training can help put them on the lifetime path to better health and
fitness. Strength training for kids is not to be confused with weightlifting, bodybuilding or powerlifting. It is a carefully designed program of exercises to increase muscle strength and endurance. This can put too much strain on young muscles, tendons and growth plates especially when proper technique is sacrified in favor of lifting larger amounts of weight. The focus of strength training for kids, however, isn't about lifting the
heaviest weight possible. Instead, the focus is on lighter weights and controlled
movements, with a special emphasis on proper technique and safety. |
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| Almonds-Great Snack Food Alternative |
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| A recent study found that just 1 ounce of almonds give you 20% of the Davily Value (DV) for magnesium and 8% of the DV for calcium that's what you would get in 1/4 cup of milk. Almonds are a good source of high-quality proteinn, which is important for building muscle. Almonds also have Vitamin E. (23 almonds-1 ounce serving-164 calories.) | ||||||||||||||||
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| February 2006 | ||||||||||||||||
| Many Teenagers' Diets Lack Major Nutrients U.S. Researchers report that the dietary habits of teenagers leaves many of them deprived of many vital nutrients, including vitamins A, B6, C and E, and calcium, iron and zinc. Of the 400 teenagers surveyed, about one-third took vitamin supplements, but these tended to be the ones who also consumed healthier diets. Diets heavy on fast food and fat, and light on fruits, vegetables and low-fat dairy products caused these nutrient deficiencies. Lead researcher Dr. Jamie Stang of the University of Minnesota in Minneapolis believes these results confirm that most teenagers have not absorbed the message about the importance of good nutrition. She suggests abandoning the "because it's good for you" approach in favor of demonstrating the link between good nutrition and sports performance. Source: Journal of the American Dietetic Association, 2000; 100, 905-910. |
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| Here are four main reasons for warming up before a race: | ||||||||||||||||
| 1.) Progressive Increase In Heart Rate - This will improve coronary blood flow and help prepare the heart and lungs for the extra demands placed on them as exercise intensity increases. | ||||||||||||||||
| 2.) Gradual Increase In Oxygen Flow to Muscles - Muscles require oxygen to function during prolonged physical activity. Warming up ensures that muscles are provided with the gradual increase in oxygen required as exercise intensity increases. | ||||||||||||||||
3.) Help Prevent Early Fatigue - If oxygen flow to the muscles is inadequate, the body has to find other means of providing the muscles with energy. Muscular activity will quickly become anaerobic and waste substances such as lactic acid will accumulate. This results in the power output of muscles being reduced and further prolonged activity will therefore by difficult. |
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| 4.) Increase Muscle Temperature - When muscles are tight and cold, increased force is spread to the tendons and other connective tissue. Warming up will lead to greater eleasticity of the muscles and flexibility of connective tissue which in turn will help to prevent injury. | ||||||||||||||||
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| January 2006 | ||||||||||||||||
| The treadmill
ranked number one in burning calories at a perceived exertion intensity level of somewhat
hard and hard in a study at the Medical College of Wisconsin and the Zablocki VA Medical
Center in Milwaukee. Calories burned on the treadmill for 60 minutes, on average, was
865-705. What other machines did it compete against and how did they rank? The stair
machine (746-637), rowing machine (739-606), stationary cycle with levers (709-509),
cross-country ski machine (678-595) and the stationary cycle (604-498). This is only one
of many studies that puts the treadmill at the head of the pack in the race for
superiority. For the average consumer and fitness enthusiast, the treadmill scores high from a common sense viewpoint as well. Here are just a few reasons why the treadmill is a good investment. The treadmill can be used by people of any age. Depending on your requirements, you can have a low or high impact workout. For those who don’t have good balance, hand rails provide you with support while walking.
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| To make sure
that a food's fat level is a healthy 30% or less...check the label and make sure there are
not more than 3 grams of fat for every 100 calories. A frozen dinner that has 300 calories should have a maximum of 9 grams of fat ( 1 gram of fat has 9 calories). |
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104 Karstwood Court
Elizabethtown, KY 42701
Phone - 270-234-9554
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