Afternoon Workout with Dr. Paul – Planks

by on February 5th, 2014

AfternoonWorkout-Planks

Dr. Paul explains how to properly perform a forward plank. The plank engages the upper body, core, and lower body muscles. The plank is a great exercise to tighten your abs, and strengthen your lower back.

Strength Training – What Are You Waiting For, Kick Off in 2014

by on January 1st, 2014

Dr. Paul KennedyThe topic of strength training is never easy because so many people define it in so many different ways. In many cases, it is referred to as “weight lifting’ which carries a competitive connotation for some and is a turn-off for many others. It is looked at as an activity that is only for people with large muscles and, perhaps, even larger egos.

For many, it is skipped altogether for three major reasons.

These reasons that I have encountered over the years as a fitness specialist are:

  1. Lack of knowledge as to what to do,
  2. Not enough time
  3. Too dangerous or too hard.

The first reason is understandable since much of the information provided to those seeking it is contorted, misapplied and even dangerous. What must be understood, however, is that the proper label for a program that involves gaining muscular strength, flexibility and added muscle tissue is “strength training.

Sadly, however, it appears that many (most) individuals that are involved in a fitness “program” do not include strength training on a regular basis and, for many, the strength training exercises that are being used are extremely unchallenging in terms of “workload”—the amount of weight being used, “intensity”—generally defined as getting as close as possible to momentary fatigue, and “comprehensiveness”—training only a few muscle groups (usually the chest and arms) to the exclusion of many others. It also appears that only a small percentage of individuals engaged in a regular fitness program do not include strength training as a regular part of their routine. For example, a recent study of over 16,000 adults involved in the National Health and Nutrition Examination Survey (NHANES) it was found that only about 13% had participated in some form of strength training and even fewer participated in some form of strength training twice or more per week. Considering the fact that at least two to three times per week is recommended to increase or at least MAINTAIN lean muscle tissue, it indicates a huge gap in “comprehensive strength training activities” in the general population.

So why the gap?
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Fit and Fat, Part 2 – Topic of the Month – December 2013

by on December 5th, 2013

Doctor Paul KennedyIn May 0f 2011, I wrote about the concept of being fit when one is also overweight or fat. The general assessment of “fatness” is based on a procedure called Body Mass Index (or BMI) that compares scale weight to height. The information is “charted” and produces a number that estimates adiposity (“fatness”). Although the estimate is just that—an estimate—it gives a general idea of an individual’s level of body fat versus lean body tissue (muscle mass, bone, internal organs, etc.). The focus of the measurement, of course, is the amount of body fat one possesses. In general, a BMI “number” of less than 18.5 indicates too LITTLE body fat, 18.5 to 24.9 is considered “normal” or “healthy”, 25 to 29.9 is considered overweight, 30 to 34.9 is considered Obese-Level I, 35 to 39.9 is considered Obese-Level II and a BMI greater than 40 is known as “Extreme” Obesity. Your BMI is an important number for you to know to assist in maintaining a healthy weight. For an easy measurement, go to cdc.gov/healthyweight and plug in YOUR numbers to determine your BMI.
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Instagram Contest – #befitstayfitlivewell Campaign!

by on September 12th, 2013

befitstayfitlivewell-campaign

Join the Be Fit, Stay Fit Live Well Campaign – post your images with the hashtag #befitstayfitlivewell to encourage others to exercise, eat healthy, and begin or continue their journey to a healthier lifestyle!

Leisure Fitness – The Fitness Equipment Store will give away a free Omron GO Smart Dual Axis Pocket Pedometer to the user with the fitness image with the most likes using hashtag #befitstayfitlivewell and please tag us @LeisureFitness.


1. On Instagram – Post your fitness, health, wellness related images showing how you’re staying healthy & fit!
2. Use the Hashtag #befitstayfitlivewell in the caption/comments of your image.
3. Tag Us @LeisureFitness in your caption/comments of your picture!
4. Like Us on Facebook

We will pick our favorite picture between now and the end of September.
You will be contacted via Instagram and we will give you a shout out once we hear back from you!



*Omron GO Smart Dual Axis Pocket Pedometer
Measures: Steps, Aerobic Steps and Time, Distance, Calories Burned, 7-Day Memory, Stores 42 Days of Activity, Clock, Resets at Midnight
Contents:
Pedometer, CD Rom & USB Cable, Holder Strap & Clip, Battery, Screwdriver, Instruction Manual
*Leisure Fitness T-Shirt!

Thank you for your support & your participation in the Campaign.

Yours in Wellness,
The Leisure Fitness – Wellness Outreach Team
#fitness #health #wellness #trainhard #commitment #exercise #fitgram #reachyourgoals

Nutition & “Quick Set System” Workout Walk-through – Be Fit, Stay Fit America with Dr. Paul Kennedy

by on July 20th, 2013

BFSFA-Nutrition

Dr. Paul Kennedy cooks a nutritious lunch. For lunch, he cooks a chicken dish that includes chicken breasts, assorted vegatables (cauliflower, broccoli, and green peppers), black beans, and brown rice.

Dr. Paul Kennedy walks Judy through a workout using the “Quick Set System” – training the check, back, shoulders, hips, and legs. Exercises include incline chest press using dumbbells, pull-overs for the upper back (using a selectorize machine), upright rows for the shoulders using dumbbells, leg abductions to work the outter hips via manual resistance, and leg curls using a selectorize machine.

“Quick Set System” Workout with Dr. Paul – Be Fit, Stay Fit America with Dr. Paul Kennedy

by on June 20th, 2013

BFSFA-QuickSet2

Dr Paul puts himself through the “Quick Set System” workout. Exercises include the barbell loaded leverage chest press for the chest muscle, the seated row using a selectorized machine for upper back muscles, the shoulder press using dumbbells for the shoulder muscles, the leg press, the leg extension, as well as the leg curl for the leg muscles, and curl ups for your abdominal muscles.

Fitness and Wellness Programs in the Workplace

by on June 10th, 2013

by Dr. Paul Kennedy, Wellness Outreach Doctor – June 2013 Topic of the Month

Wellness Programs In the WorkplaceIf there is any branch of health improvement activities that has literally exploded in the last few years, it is the concept of corporate fitness and wellness. In the past, emphasis on fitness and wellness in the workplace centered on the employees that were chronically ill (and frequently missed work) and not the ENTIRE workplace population. We now know that the result of these narrowly focused programs to improve the health of the chronically sick were misplaced and, in many cases, ineffective. Why? Because the workplace was not the best location (at least in the recent past) for the rehabilitation of what were correctly considered “acquired” diseases. More recently, we have realized that the best workplace “wellness” programs were those that focused on prevention and the continued support of those that were suffering from acquired chronic disease(s) such as Type II diabetes, heart and circulatory diseases, breathing disorders (many caused by smoking!) and musculo-skeletal disorders (many caused by repetitive movements. In fact, even sitting or standing in the same position for extended periods of time can be an invitation to chronic pain and a plethora of musculo-skeletal disorders.

The good news is that the emphasis has begun to change from responding to diseases and acquired conditions to preventing them from happening in the first place. Hence, the birth of “Fitness and Wellness” programs whose purpose is to teach and encourage employees (regardless of age or fitness level) to practice a healthy lifestyle through regular exercise and a healthy “diet” or eating plan. For the most part, these programs are voluntary. However, many companies and corporations both large and small are offering incentives and even cash bonuses for participation. How does it work? Well, it is basically an investment by the company in the employee who, through participation in the program (most are voluntary) may receive gifts, cash bonuses for being healthy or reductions in insurance premiums. It sounds like bribery but many companies that become involved in wellness programs focused on improved fitness levels have found that there insurance claims and, as a result, their insurance premiums have gone down. In addition, employees that DO participate may actually be offered reductions in their insurance premiums if they pay all or part of their own insurance costs. And the bottom line is—well, the bottom line! By that I mean that companies save money, employees are healthier, happier AND more productive and the company does better financially as a result of lower insurance costs (see “Workplace Wellness and Profitability”, Topic of the Month, August, 2012).

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Weston Solutions Employee Health Fair

by on October 24th, 2012

Weston Health Fair

Weston Solutions held their annual health fair on October 11th, 2012. Leisure Fitness was proud to participate as part of the vendors. The company, committed to increasing overall health and wellness of employees, urged employees to participate in all health risk assessment stations. Employees were screened for bone density, blood pressure, vision, cholesterol, and pulmonary function. Additionally, employees visited vendors like The Paoli Chiropractic Group, Podiatry Care Specialists, Acac Fitness & Wellness Centers, and of course, Leisure Fitness Equipment.

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‘Be Fit, Stay Fit America’ Radio Show with Dr. Paul Kennedy

by on October 11th, 2012

Dr. Paul Kennedy with Be Fit Stay Fit America Radio Show

Introducing “Be Fit, Stay Fit America”  with Dr. Paul Kennedy, the Leisure Fitness Director of Wellness Outreach!

105.7 The Fan | Saturday’s at 7AM to 8AM | Starting October 13th, 2012!!

As an advocate for creating and maintaining wellness, Dr. Paul will take calls from listeners to discuss how to integrate fitness into you and your family’s daily routine. The new show will feature relevant fitness and wellness topics.

Listeners can call in to chat with Dr. Paul with questions, concerns, and general commentary.

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Alzheimer’s Disease—Are You A Candidate?

by on August 1st, 2011

Doctor Paul Kennedy

The question posed in the title of this article is not meant to frighten anyone. The truth is it is almost impossible to predict the chances of ultimately suffering from Alzheimer’s Disease (a disease characterized by memory loss and mental disorientation as one ages) without genetic testing. Indeed, we are all, in some ways, genetically predispositioned for many maladies and illnesses but in most cases we can do much to prevent them from happening based upon our own health habits and lifestyle. A recent research study, for example, has indicated that half of all cases of Alzheimer’s Disease may be preventable and the study actually listed the health and lifestyle habits—in order of their supposed influence—on the chances of getting the disease. The study, published in “The Lancet Neurology” has shown that 54% of Alzheimer’s cases in the United States could have been prevented from happening as a result of some very fundamental changes in our attitude and participation in reasonable health practices. The bottom line of the enactment of theses personal lifestyle changes could mean the prevention of nearly three million of cases of Alzheimer’s Disease

worldwide!

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Fit and Fat? How Can That Be?

by on May 2nd, 2011

Doctor Paul KennedyWe’ve known for years that some people that are considered significantly overweight or “fat” seem to be able to accomplish activities that require significantly higher levels of fitness (based upon heart rate response and work load). A recent long-term study, for example, involving over 11 thousand women and lasting nearly thirty-five years showed that this is clearly possible. Studies involving men have also shown this to be true but the study referenced above showed that women too can improve their cardiovascular fitness and reap the benefits of a fitter body without necessarily being “slender” or “thin”. The bottom line in terms of what factor was important to longevity and cause of death in the women studied was cardiorespiratory fitness (or CRF). CRF is measured using a graded exercise test (usually on a treadmill or a stationary bike) that gradually increases resistance or workload while measuring and/or analyzing expired air and heart rate. In addition, time to fatigue may also be measured to determine endurance. But all of these tests are a way of finding out just how efficient the heart, lungs and circulatory are at delivering oxygen to the cells for the production of energy. Moreover, it is understood that the more oxygen that can be delivered and/or exchanged is an indication of better general fitness. This is also why resting heart rate is also considered a good measure of general fitness.

Once baseline and subsequent measures of fitness (described above) are determined and recorded over time, an analysis can be accomplished using other fitness indicators such as percentage of body fat, body mass index ( or BMI—see archive ), waist circumference and waist-to-height ratio to determine if a relationship exists. It was found that life expectancy for individuals that were overweight or obese, a higher level of cardiorespirartory fitness for all women studied was directly related to increased longevity regardless of the amount of additional adipose tissue (fatness). In other words, even when fat, women who were able to maintain a lower resting heart rate and higher fitness levels (due in large part to higher levels of regular physical activity) lived longer and, ostensibly, had lower rates of acquired diseases such as diabetes and many circulatory diseases.

Indeed, lower levels of cardiorespiratory (also known as “cardiovascular”) fitness was “a significant independent predictor of all-cause mortality”. In other words, the

higher the fitness level, the longer the life span regardless of the cause of death (other than accidental causes). The conclusion of the study is that predicting cause of death in an individual due to bodyweight factors such as obesity must take into account the health of the heart, lungs and circulatory system. It also indicates that being fit and carrying additional weight is not necessarily an indicator of an early death. Clearly, excess weight and especially obesity is a factor in individual health and mortality but being fit is also possible for those who struggle with their weight and can help to live a longer and more disease free life.

It should also be understood that part of a healthy lifestyle is related to nutrition habits. For most people, being overweight or obese is multi-causal. Exercising regularly and eating poorly is just as counterproductive as eating well and not exercising with respect to gaining unwanted pounds. Is there a genetic predisposition for overweight and obesity? Of course! But almost anyone can keep those unwanted pounds from happening with a little foresight, a little exercise and a little self-control with respect to calorie intake. But remember that regardless of body weight, improved fitness is possible, desirable and will allow the individual to live a longer and healthier life. If you struggle with your weight, you owe it to yourself to get started or RE-started on a fitness program that will improve your level of health. And there’s no time like the present!

I’m Dr. Paul Kennedy and that’s the “Be Fit, Stay Fit” Topic of the Month for May, 2011. Good luck with your program. I KNOW you can do it!

Arterial Stiffness

by on February 2nd, 2011

Doctor Paul Kennedy

In my seminar series, I present information concerning the justification for including regular exercise as a means of staying healthy and even feeling younger. I offer examples of many positive effects of exercise that might not be considered by the average person that just wants to be more healthy and fit. One of the improvements that result from regular exercise is arterial flexibility which is, of course, the polar opposite of arterial stiffness. Arterial stiffness occurs as we age but this same stiffness is ameliorated(improved) to a large degree in those who involve themselves in some form of exercise.  The “stiffening” of arteries (especially the larger ones that are involved in blood flow directly to the heart and lungs) are a critical

and predictive factor in eventual heart disease, stroke and a marked reduction in the ability to lead an active lifestyle.

As I mention in my seminar series, we have a tendency to think of our arteries as simply tubes that carry oxygenated blood to the body but, in reality, they act more like smooth muscle tissue with an added bonus of secreting substances (such as nitric oxide) that keep our arteries more flexible and, therefore, more efficient and capable of delivering much needed oxygen to the cells.  Regular exercise can assist a great deal in keeping arteries more flexible which, in turn, improves circulation and the delivery of oxygen which, in turn, provides higher levels of energy. If there is one statement that I have received from individuals young and old who have started or re-started an exercise program it’s  “Gee Dr. Paul, I just feel like I have so much more energy!” Of course, as I have written before, “Oxygen equals Energy” and the more oxygen that we can circulate or send to our cells, the more energy that we seem to have. Even small improvements in oxygen delivery as a result of exercise can have a multiplicative effect on energy levels and improved body functions.

For those who have been inactive for a period of time—weeks, months or even years—do not despair. Studies have shown that even a regular exercise plan that is no more rigorous than brisk walking four to six times per week for about 30 to 40 minutes per day can show improvements in arterial stiffness within about three months. Of course, establishing and CONTINUING a program of regular exercise can and will make these improvements even better and will sustain them over time. Most individuals can participate in such a program but, as always, see your doctor before beginning any fitness program if you have been sedentary for an extended period of time. Additionally, start slowly and gradually increase the intensity of your level of exercise over time especially if you are over the age of 35, are overweight and/or obese or have a familial or personal history of cardiovascular disease.

In any case, the effects of even moderate forms of exercise such as walking are wide-reaching. Moreover, if an exercise program (of whatever type) is maintained over time, the benefits seem to multiply. For example, muscles become stronger (especially the muscle that we call the heart). The skeletal system is also challenged by regular exercise (such as walking and strength training) which prevents or reduces the loss of bone cells and related bone “integrity” or structure. Additional blood flow generated by exercise assists in the maintenance and improved performance of many other internal organs (such as the liver and kidneys) whose hormonal balance is critical to our general health. All of these factors, however, are related to arterial stiffness in that healthier and more flexible arteries are the delivery mechanism for the critical oxygen that allows our entire body to perform at peak levels and, therefore, reduce the incidence of a plethora of chronic diseases. The old saw is “If you don’t use it, you lose it!” and that goes for your arteries as well.  Improved arterial flexibility will improve (reduce) your resting AND exercise heart rate and will likely produce that little bit of additional energy that may have been missing in your life. Flexibility isn’t just for your joints!

I’m Dr. Paul Kennedy and that’s the “Be Fit, Stay Fit” Topic of the Month for February, 2011. Good luck with YOUR program. I KNOW you can do it!

Cold Air Exercise

by on January 3rd, 2011

Doctor Paul KennedyEven though the weather outside can sometimes be challenging, winter can still be a great time to exercise outdoors. Of course, common sense is the key to prevention of injuries and conditions that can occur when exercising in cold weather—especially if the temperature is near or below freezing.  The first area of concern, of course, is the condition of the surface upon which the exercise will take place. Unless you’re participating in winter only activities such as skiing, skating and/or snowshoeing, it’s possible and even desirable to walk, run or exercise on surfaces that are as clear of debris as possible (such as snow and ice) and as free of other challenges such as potholes and other uneven surfaces that are more common in winter than in any other season. But the real issue is temperature control or, in other words, not letting the body’s core temperature get too low.

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An Ounce Of Prevention

by on October 5th, 2010

Dr. Paul KennedyWe all know that health insurance doesn’t insure health but, rather, it insures sickness. And we all know that those individuals who exercise on a regular basis are less prone to a growing list of chronic diseases such as diabetes, heart disease and even some forms of cancer to name just a few. So why aren’t the insurance companies in the health business rather than the chronic disease business? Why would an insurance company not support (i.e. pay for) a weight loss/fitness program rather than gastric by-pass surgery. Well, aside from being tied to a profit motive (an unfair and counterproductive relationship when it comes to health), the tide may be starting to turn.
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Don’t Just Sit There And Die!

by on September 2nd, 2010

Doctor Paul Kennedy

We all know that a sedentary life-style is an invitation to the increased probability of many chronic diseases. It is also no secret that the ”television age” and, subsequently, the ”computer age” was an introduction to the ”DE-exercising”—if there is such a term– of America. But a recent review of data collected in Australia published in the professional journal ”Circulation” earlier this year was able to more accurately pinpoint the actual impact of non-active pursuits—such as extended hours of television watching and extended sitting times while at work—and the impact that it has on death rates! That’s right, death rates! Not just the incidence of chronic disease but death rates! The study was basically a verification of the results of a Canadian study completed in 2009 (”Circulation”, Jan. 2010;121:384-391) as well as similar research into the issue of the relationship between television viewing and prolonged sitting to increased rates of mortality—or death rates! Sorry about all of the exclamation points but we are literally ”sitting” ourselves to death!!

It is important to note that the Australian study referenced above included only television viewing time and not additional time spent in front of a computer surfing the web and/or playing video games in front of a television or computer screen. It should also be noted that the study did NOT find a significant correlation between television viewing time and cancer (although the results seemed to approach significant levels). As you might have guessed, the main disease consequence of prolonged television viewing centered on an increased incidence of cardiovascular disease. There were 8800 adults (over the age of 25) in the study and the time line of the study was, on average, about six and one-half years. In other words, the disease incidence for all of the participants was measured and/or collected for a six and one-half year time frame as was the level of television viewing. Results were also adjusted or ”controlled” for each participant during the length of the study as to their level or amount of voluntary activity/exercise, age, gender and waist circumference. The level of television viewing was studied for three different time frames: those that viewed television for less than two hours daily, those that viewed for two to four

hours daily and those that viewed for more than four hours daily.

The results after over six years showed that there was a ”dose response” related to the amount of television viewing. Not surprisingly, therefore, those participants that viewed the most television each day had a higher mortality (death) rate than those who watched the least. Also not surprisingly was that the main cause of death during that time period was related to increased incidence of cardiovascular disease as compared to other disease conditions such as cancer. It was also suggested in a related study (”Medicine and Science in Sports and Exercise”, May 2010,42(5):879-885) and based on the results of the study, that a good disease ”prevention strategy” would be to reduce the length of sitting time as well as simply reducing television viewing time. In other words, get up and DO something—anything really—that will require the body to move rather than spending hours of uninterrupted time just sitting. Even a small amount of additional exercise, such as taking a break for a brisk walk or taking a few moments to get up from a seated position and move around in some way, WILL have an impact, however large or small, on the incidence of chronic disease and especially cardiovascular disease (diseases of the heart, lungs and circulatory system) brought on by what can only be called an ”ultra-sedentary” lifestyle. It should also be noted that even those in the study who did additional ”planned” exercise (in other words, they still worked out on a fairly regular basis) were not necessarily immune to the negative effects of ”extended” sitting times. It appears that part of the ”problem”, no matter how much regularly scheduled exercise we do, may be the amount of UNINTERRUPTED sitting time that we do.

Although extended television viewing time was shown to be directly related to health issues, the take home message is to get moving. If we add the negative effects of sedentary jobs, lack of “voluntary” activities (like a personal fitness program) as well as sitting in front of a television for hours on end, it should not be a shock to learn that we are slowly killing ourselves by doing, well… nothing! As I have preached for years and included in my book “Be Fit, Stay Fit—Why Your Workout Doesn’t Work… And How To Fix It”, regular exercise IS medicine! It is both preventative AND curative. If you have been inactive for any period of time, see your doctor and then get up and DO something. In other words, don’t just SIT there and die!

I’m Dr. Paul Kennedy and that’s the “Be Fit, Stay Fit” Topic of the Month” for September 2010.Good luck with YOUR program. I KNOW you can do it!

Before and After Your Workout—What to Eat or Drink

by on August 1st, 2010

Periodically there is a reanalysis of what has become known as “sports nutrition” (which in most cases is essentially “exercise nutrition”) with respect to ratios or percentages of carbohydrate and protein consumption. As is usually the case in “exercise prescription” there are literally dozens of mitigating factors that may need to be considered in order to come up with the optimal amounts of these essential “nutrients” that will, hopefully, allow us to perform AND recover from exercise and/or competition more quickly and safely. Some of these factors include workout intensity, body type, gender, ambient temperature (temperature plus humidity), length of exercise bout or competition, current fitness level, type of exercise (endurance versus strength or power), the “timing” of the nutrient intake and even fitness goals (for example, weight management versus training for a specific activity or sport competition). It’s no wonder then that many people feel confused by all the commercial hype surrounding “supplements” or products associated with improving performance or even body composition. Let’s take a look at some fundamental ideas that will help to improve YOUR performance and maybe even save you a little cash.

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Fitness On The Job

by on July 1st, 2010

The free market can be an amazing thing! It used to be that many (most?) businesses large and small thought that the fitness levels of their employees was none of their ”business” and devising, designing and/or implementing a fitness/wellness program for them was nothing more than a gesture of kindness that was frequently eliminated when the bottom line (profitability) was being squeezed. Turns out that the joke—after all those years—was on the boss! Today, many companies/businesses of all sizes and types are beginning to create, expand or elevate the idea of “corporate fitness” to a whole new level. Have these companies suddenly become magnanimous and almost parental to their employees when it comes to providing wellness/fitness “programs” as a perk? Are they really worried about whether Mary in accounting or Joe in product development has a weight problem? Well, if they weren’t before, there sure are now! At least, that is, for the companies and CEO’s that can do the “math” and “math” means the bottom line. Here’s why!

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Exercise and Cancer

by on May 1st, 2010

There are many people that have heard me speak about the benefits of regular exercise who have heard me say for many years—decades really–that “Exercise IS Medicine”. I have even included that phrase in my book “Be Fit, Stay Fit—Why Your Workout Doesn’t Work…And How To Fix it!” Indeed, the American Council on Sports Medicine (ACSM) has recently taken the phrase and made it their new slogan. But perhaps we should also be using the phrase “Exercise is Preventive Medicine”. And a powerful medicine it is! We have always known the effects of regular exercise, for example, in reducing the incidence of cardiovascular disease for some time as well as the efficacy of carefully graded exercise in cardiovascular rehabilitation. But many still do not realize that even a disease as potentially life threatening as certain forms of cancer can be prevented with a regular, moderately challenging fitness program. Indeed, it has now been accepted that one of the main CAUSES of cancer is inactivity and obesity (FYI-smoking is the number one cause!).

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Walking Downhill and Diabetes Intervention

by on April 1st, 2010

Preliminary research has indicated that walking downhill may have a positive effect on the amelioration of Type II diabetes. A study in Austria measured blood glucose levels in sedentary adults and then placed them in a program of downhill walking for approximately three months. A matched group walked uphill for the same period of time. At the end of the trial, it was found that the “uphill” group had improved their lipid profile (i.e. reduced cholesterol) and resting heart rate while, surprisingly, the downhill walking group had an improvement in their blood glucose metabolism, a key issue in diabetes intervention. According to study director Dr. Heinz Drexel, glucose tolerance was most improved by eccentric(downhill) exercise. In other words, the downhill walking group greatly improved their ability to

utilize glucose by 8.2%!! This effect was far greater in the downhill walking group than the uphill group.

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I Just Want To Lose Weight!

by on February 1st, 2010

The main driving factor in starting or maintaining most “fitness” programs is related to unwanted pounds. Although the other related health benefits of regular exercise’stronger muscles, healthier heart and circulatory system and lower incidence of chronic diseases— are, of course, thought to be important, weight loss is the primary goal for most individuals contemplating a fitness “program”. But it should be understood that “weight loss” should not be confused with the REAL goal of FAT loss. Anyone can begin to lose weight by drastically curbing his or her caloric intake. In fact, a drastic reduction in caloric intake will cause the body to lose weight almost immediately. Some of the weight loss will, indeed, be fat BUT some of the loss will be lean body tissue, which will possibly lead to a permanently reduced metabolic rate (the rate at which an individual burns calories). This reduced metabolic rate due to “binge dieting” or “crash dieting” can cause more problems down the road since the body’s ability to “burn” calories naturally will be negatively affected by less LEAN tissue.

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