Kristi's
2019 July Fitness Page!
Greetings and Happy July!!! I hope you are well!
For those who missed the events of last month, the Purple
Pumpers 24th had a great ride and we too had 3 wonderful
breakfasts and a couple great training rides! We have
additional upcoming breakfasts planned, see below for details.
*************************************************************************************************************
Special Thanks!!
Thanks to all who sponsored the
Purple Pumpers we have now raised over $155,000
through the years for MS research! See below for
photos! As promised, I too share photos of our 4
country bike and boat tour through Europe, what
an amazing experience!
Fun team pics of the Purple Pumpers 24th!
***********************************************************************************************************************************************************
Social Update
Tuesday July 17th- Breakfast at Fat Nats
**We will plan a bike ride sometime in August, please stay
tuned.
Sunday September 8th- St. Paul Classic
*******************************************************************************************************************************************
Per request I share some photos from our
amazing four country Bike and Boat tour in four countries of
Europe. Of all the times I have been to Europe this was
one of my favorites as biking is an amazing way to see the
countryside and get to know the people!
Left- Beautiful Passau
Germany
Right- Our River Boat the Carissma as we biked past it in
Austria
Left Budapest in the beautiful eve
Right Budapest Parliament
**********************************************************************************************************************************************
Fabulous
Health and Fitness Information
*In
perusing an old Experience Life magazine,
it has some wonderful information. For
those with low back pain, the magazine
suggested:
(a) Don't sleep on your stomach because it
puts more strain on your low back, (b) When
sitting keep feet planted on floor and knees
bent, extending the legs out in front too far
can put strain on the low back, (c) Remember
to take frequent breaks, especially if you are
at a computer, sitting, or driving for
extended periods of time, and (d) When rising
from a sitting position, use your hips and
legs for support to get to the standing
position.
The July/ August 08 Experience Life magazine
cited a Journal
of the American Medical Association study
from the University of Copenhagen that looked
at the effects of inactivity. The study
found that reducing activity for only two
weeks resulted in significantly higher levels
of glucose and fat in the bloodstreams of the
participants. Such effects can lead to a
multitude of medical risks including that of
diabetes and heart disease.
* A study in Cell Metabolism that
reviewed exercise programs for over 12 weeks
found that exercise benefits the body at the
cellular level which can benefit in many ways
including having anti-aging properties... I
hope to see you at the gym soon!
* According to the Society for Neuroscience,
nearly 2/3 of ailments presenting in doctors
offices are often stress related. Many
diseases of meaning such as heart attacks, GI
problems, and mental health concerns have
direct ties to stress. In our busy
lives, let us find time for plenty of rest,
good nutrition, sleep, exercise... and take
time for yourself to do the things you enjoy
with the people you love!
* For those of you who loved to doodle (as
Mikaela often does), researchers from the
University of Plymouth in England recently
published a study in Applied
Cognitive Psychology found that
doodling can help concentration and memory
when presented with information considered
"boring and unremarkable" ... so doodle on :).
*The Society for Neuroscience, in addition to
the Dana Neuroscience Foundation have also
recently reported studies that cite keeping
your mind and body active can help preserve
mental functions...keep that mind and body
working!
* A landmark study published in the Annals
of Medicine in 2006 of 1740 persons
over the age of 65 found that regular exercise
was associated with a delay in onset of
various dementias and Alzheimer's Disease...
another strong case for regular
exercise!!
*An interesting study in the American
Journal of Preventive Medicine (2012) utilizing
information from over 3800 study participants
found that those that spend more time in
motorized transportation had larger weight
gains and waist circumference after 7
years. Of course you can offset this by
an active lifestyle and healthy fitness plan!
*Remember to keep a balance in your fitness
regimen. You want to have a balance in
aerobic (with oxygen... fat is primary fuel
source) and anaerobic (high intensity- i.e.
sprints or heavy muscle work) exercise.
Anaerobic uses sugars for primary fuel
sources and you typically achieve fatigue
earlier. It is important to incorporate
endurance, aerobic, anaerobic and strength
training. In addition, maintaining
flexibility is key. Prior to your
workout, use a moving, dynamic warm up to
facilitate increased muscle temperature,
increase in circulation, increase in synovial
fluid to the joints and muscle memory (via
warm up exercises similar to your exercise
workout). After your workout make sure
to take adequate time to stretch. Also
be sure to try out some of the wonderful Yoga
and Pilates classes at the clubs!
* A study in the Journal of the College of
Cardiology (2017) looked at the accuracy of heart
rate monitors. The study found those worn on the
chest were far superior to the wrist based
monitors.
Penguin (2007) wrote The How of Happiness:
A Scientific Approach to Getting the Life
You Want. Within the book she
noted that exercise may be one of the most
"effective" happiness boosters! She cites
several significant studies (including
meta-analysis) to emphasize the importance of
movement and exercise on the brain and on well
being.
The above information is for
educational purposes only and is not meant
to replace the advice of your health
professional.
___________________________________________________________________________________________________________________________________________
Have a beautiful and safe
rest of July-- I leave you
with a serene photo taken
from our deck...
Kristi