Health Tips
Functional Fitness
by Wendy A Hoke -
Why this "new" exercise trend is the key to real-life strength
In life's everyday activities, muscles don't work in isolation, yet much of our gym time is spent working on specific muscle groups. While bench-pressing and bicep curls are a great way to develop muscle definition, those routines alone won't help you pick your toddler up off the floor without wrenching your back.
Functional training is nothing new to the rehabilitation community, but it is starting to take off as a buzzword in area gyms, according to Susan Joy, MD, director of Women's Sports Health at the Cleveland Clinic Foundation.
At the heart of functional training is the notion that combined muscle motions using multiple muscle groups are better for overall strength training. "Rather than simply doing bicep curls, you may be contracting core muscles in your trunk while balancing on a stability ball or standing on one leg," says Joy.
Instead of doing lunges with dumbbells, you may be lunging with one arm over your head and one arm out to the side. "You're varying your movements to incorporate different muscle groups."
The key is to remember that your arms and legs are only as strong as the base from which they are working. If your core muscles -- primarily your abdomen and back -- are not strengthened, you can risk injury to your back, neck or individual muscles.
There are many benefits to functional exercise. "You can be functionally stronger in everyday activities while also increasing your lean muscle mass and your strength," says Joy. "People may not notice that you've lost weight, but you'll feel better in your clothes."
Like any fitness program, it's important to check with your doctor before beginning a functional exercise program. And it's equally important to have the guidance of an instructor.
"You need to determine a starting point," says Joy. "Your first step could be basic mat work. It's important to have good instruction because exercises performed incorrectly can cause injury."
The bonus benefit of functional exercise is that it also is good for those with limited time to exercise. "You get more bang for your buck," says Joy, who adds that there are benefits to be gained from even a 30-minute workout.
But functional exercise should be only one part of your workout regimen. Ideally, strength training should be interspersed with other aerobic exercise such as running, swimming, biking or yoga, she says.
At the heart of functional training is the notion that combined muscle motions using multiple muscle groups are better for overall strength training.
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Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 5,800 instructors teaching 20,000 classes weekly in the U.S. and around the globe. Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to jazzercise.com or call 1(800) FIT-IS-IT or (760) 476-1750.
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Article: The Plain Dealer, 2006, cleveland.com
It’s Time for Small Change
Ring in the New Year! It’s time to set resolutions, determine goals, and make small changes. Yes, that’s right – small changes! As you scribe your heartfelt list of all the ways you plan to save the world this year, remember to set some goals for a few small changes in your daily life.
In fact, if you’ve decided that weight management is one of your goals this year, then it’s best to start with small changes. After all, how many of us have embarked upon grandiose resolutions every year on January 1, only to have our plans come to a screeching halt within two weeks?
This year, make a plan that will really work. Set your resolution to enact small, practical lifestyle changes to whittle away those numbers on the scale. To aid your efforts, Jazzercise Founder and CEO Judi Sheppard Missett shares her top five tips for slim down success. These tips may seem like small potatoes in the world of weight management. But, don’t be surprised when these small changes garner big results.
1. Plan Ahead – Before meeting friends for Happy Hour, do a little online research. Most restaurants post their menus and calorie counts online. Decide on your entrée of choice before arriving at the restaurant. This way, you’ll order wisely rather than ravenously diving into loaded potato skins and cheese fries.
2. Start Chewing – The handfuls of potato chips from you stash and the little bites of cookie dough you nibble on while whipping up dinner really do add up. Avoid nibbling throughout the day by chewing gum. A Louisiana State University study shows that people who chew gum throughout the day are less likely to engage in mindless snacking. And hey, you may even get minty fresh breath to boot!
3. Hit the Sack – Skimping on sleep can do serious damage when it comes to weight control. If you’re getting less than seven hours of sleep nightly, then your leptin levels are low. Leptin is a hormone that controls the “full feeling” as you eat. Additionally, if you’re sleep-deprived, your ghrelin levels are high. Ghrelin is the hormone that prompts your appetite. Depriving yourself of sufficient nightly ZZZzzzs means you’re fighting an uphill weight management battle.
4. Turn-off the Tube – Excess TV watching equates with excess calorie intake. Research from the University of Massachusetts indicates that you’ll eat 288 more calories when consuming your meal in front of the TV. More than that, the University of Zaragoza in Spain recently reported that people who watch more than three hours of TV daily are nine times more likely to have low bone mineral density. TV not only increases your risk for weight gain, but it also weakens your bones. So, minimize your screen time and take up a more active hobby.
5. Let’s Dish – Trade in your large plates for smaller ones and you’ll eat up to 25 percent less. It’s all about portion control. It takes less food to fill-up a smaller plate, and research shows that once you consume the food on that plate, you’ll feel full and there’s no need to go back for more.
A Spoonful of Sugar
A spoonful of sugar may help the medicine go down, but Mary Poppins might just change her mind if she knew how much sugar Americans are actually consuming these days.
According to the American Heart Association, adults are swallowing 22 teaspoons of sugar every day, and teens are gulping down a whopping 34 teaspoons. That’s five times the amount that’s actually recommended and the equivalent of two soft drinks plus two candy bars!
Cutting out sodas and sugary snacks is one surefire way to minimize your sugar intake. But, how do you satisfy that nagging sweet tooth when refraining from the sweet stuff?
Jazzercise Founder and CEO Judi Sheppard Missett gives the straight scoop on four natural sweeteners, all of which make excellent substitutes for sugar. Try one or two of these sweeteners in place of refined sugar. Your taste buds won’t even know the difference.
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Stevia – This zero-calorie sweetener is making headlines as a great alternative to sugar. Sold in both granular and liquid forms, Stevia comes from an herb plant that is up to 300 times sweeter than sugar and leaves little to no after taste.
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Honey – Whether pouring it in a hot cup of tea or spreading it on toast, honey is sweeter than sugar, so a little bit goes a long way. Honey is actually slightly higher in calories than sugar. Despite its calorie count, honey is lower on the glycemic index, which means it won’t spike your blood sugar. Honey is also high in antioxidants, in contrast with white sugar, which has been stripped of its nutrients during an extensive refining process.
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Sucanat – When the juices of freshly cut sugar cane are dried, the result is sucanat. The dark brown granules are unrefined, unlike white sugar. While its calorie count is on par with traditional white sugar, sucanat has more nutrients. Sucanat’s flavor is mild and tastes similar to molasses. Try putting some in a smoothie or mixing it in a cold beverage.
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Agave Nectar – Move over, Jose Cuervo! The agave plant has been used to make tequila for ages, but now its sap is heated to form a golden nectar. It tastes similar to honey and can be easily mixed into beverages and most recipes. Agave nectar is sweeter than sugar, so you don’t need as much of it to pack the same flavorful punch.
For more health tips visit the official Jazzercise site at
http://www.jazzercise.com
If you have any questions please consult your physician.
