Are You Drinking Enough Water?

Tank up for more energy and give your metabolism a boost!

Hit The Gym Wet
To get the most from your workouts, the American College of Sports Medicine recommends drinking about 17 ounces of water two hours before exercise to allow for adequate hydration. During exercise, drink regularly to replace the water lost through sweating. To test if you are drinking enough while exercising, weigh yourself before and after the workout; if you weigh less you are dehydrated.

Give Your Energy And Metabolism A Boost
For an energy boost drink 12 ounces first thing in the morning. Your body loses fluid stored overnight, which can make your mind foggy. Starting your day with water may keep you from seeking out coffee or caffeinated tea, or at least help you cut back.

For Craving Control
Drink 12 ounces of water 30 minutes before meals. Whenever you feel a hunger craving, drink first. If you’re still hungry, have a balanced snack or healthy meal.

For Higher Metabolism
Drink water throughout the day. Mild dehydration can slow your metabolism by as much as three percent. A German study found that drinking 50 ounces of cold water can help you burn up to an extra 50 calories per day – that’s 5 pounds per year – without exercising! Experts think the metabolism boost is due to the extra effort needed to raise the water’s temperature in
the body to 98.6°F.

Lack Of Water Leads To:
Fatigue/Weakness
Thirst
Headache
Cramps Stress on the heart
Dizziness

Sources Of Water
8 Glasses A Day
Research varies as to how much water a person needs to consume in one day. The general guideline of eight 8 ounce glasses per day is just that – a guideline to help you maintain healthy function. Water regulates your body temperature; aids in digestion, circulation and joint lubrication; maintains blood volume; flushes toxins from the liver and kidneys; and helps
decrease the risk of numerous cancers by 50% or more.
Solid Foods
Water is ingested via our food sources as well. For example, fruits and vegetables are mostly water. Watermelon, apples,
grapefruit, broccoli, lettuce, celery and carrots are all very good sources of water.

What is Pilates? 
Pilates is an exercise regimen that not only strengthens your core, but builds and lengthens the muscles throughout your entire body. Pilates is for EVERYBODY and is quite useful in bettering your physique and overall health.  All exercises are developed with modifications that can make a workout both safe and challenging for any one person at any level. During any given Pilates session, it is about concentrating and controlling every precise move that you make. It is about using your breath to assist in flowing from one position to the next. Ultimately, it is about centering yourself – physically, mentally and spiritually.

Why should I practice Pilates?

“A few well-designed movements, properly performed in a balanced sequence, are worth hours of doing sloppy calisthenics or forced contortion.”
Joseph H. Pilates

By practicing Pilates you are able to simultaneously develop strength and flexibility.  Instead of adding bulk, you are able to lengthen your muscles while strengthening them.  While Pilates makes your abdominal muscles stronger and more toned, it can in turn, alleviate back pain.  Pilates can also correct muscular imbalances and improve your postural alignment.  Also, your balance and coordination can be enhanced through practicing Pilates.  I believe it is not only beneficial, but crucial that you take time to escape your external life and focus on your internal well-being. Pilates is so much bigger than and extends far beyond any exercise routine . . . it is a way of life. Come join me —transform your mind, your body, your life.

“The mind, when housed within a healthful body, possesses a glorious sense of power.” Joseph H. Pilates

Pilates Day 2012 is May 5th.  Come try Pilates on May 5th at 10:00am with a Mat Class taught by our Group Exercise Director, Marlene.  On Tuesday, May 8th from 5:00pm-6:30pm, I will be distributing information about Pilates and offering complimentary demos .  There will be the regularly scheduled Mat Class at 6:45pm.  On Wednesday, May 9th,  I will be offering additional demos and will be available for any questions you may have from 8:00am-10:00am in the main lobby.

Aerobic Exercise: A Key to Successful Aging

Exercise is a beneficial tool in aiding weight loss and improving symptoms of diabetes and heart disease. But now evidence supports the idea that exercise could help people better cope with the aging process. As age progresses, the capacity for aerobic exercise declines, and this decline is often accelerated by development of chronic cardiovascular and respiratory diseases. However both observational and intervention research shows that exercise can increase peak oxygen consumption in the elderly in both healthy and disease states, and can exert beneficial effects on blood pressure, cholesterol, blood sugar, bone density, and quality of life. In other studies, resistance and balance training in the elderly have been associated with reduced fear of and risk for falls, a major health risk for this age group. It is recommended that adults engage in 150 minutes of physical activity per week, and continue exercising as they age. Physicians and communities should work towards increasing the low participation rates of older adults in home based and supervised exercise programs.
Fleg J. Exercise in the Elderly: A Key to Successful Aging. Discovery Medicine. 2012 Mar;13(70):223-8.

Are you looking to take your workout to the next level?  If so I have the perfect thing for you!  Join me and your fellow members for 1 hour of intense strength and conditioning at our very own fitness park!  This hour will include: battling ropes, tire flipping, monkey bars, TRX suspension training, sandbags, and plyometrics!

Come join the fun Wednesday afternoons at 4:30 pm!  (more dates to be announced).

Small group rates apply.

For more information contact Nate directly @ ngraham@plymouthfitness.com or 508-746-7448 ext 43

Study shows health plans benefit from covering gym memberships for seniors

More and more health plans are paying for health club memberships for seniors, and with good reason, according to a new study published in the New England Journal of Medicine. The research conducted atBrownUniversity and supported by the National Institute on Aging, shows that more health plans are both promoting health and recruiting healthier members by offering fitness club memberships as a covered benefit.

The study authors used statistical comparisons to evaluate thousands of patients in 22 different Medicare Advantage plans, including 11 plans that included health and fitness club memberships and 11 similar health plans that did not include a membership. They assessed when each member enrolled, when health plans started offering the benefit, and different health opinions and outcomes (as evaluated by a national survey administered in 2006 to 2008). More seniors who belonged to plans that covered gym memberships described themselves as “in excellent or good health” and reported far less physical limitations as compared to their less fit counterparts.

While strict laws prohibit health plans from allowing healthier people to join and turning away people with more serious health conditions, researchers say that offering gym memberships is a smart way to enhance the health of their members and attract healthier people. Promoting healthy lifestyle behavior inevitably leads to significant savings, they conclude.

Cooper and Trivedi. (2012), Fitness memberships and favorable selection in Medicare Advantage plans. New England Journal of Medicine, 366(2), 150-162.

Pregnant women who exercise enhance their unborn babies’ fitness

In a previous issue of Health E-Review, we reviewed a study conducted by researchers atKansas CityUniversity, who found that pregnant women who exercised affected the heart rate of their fetuses. Fetal heart rates were decreased, which is a sign of health, and also is similar to the response of adults who are physically fit; these people typically have lower resting heart rates. Therefore, the authors wanted to learn more about the relationship between maternal exercise and fetal heart function.

For this study, researchers studied 50 pregnant women at 36 weeks gestational age. Women were divided into groups and performed exercise at various intensities and durations. Researchers gave women surveys to find out how much they were exercising total and administered various tests to determine fetal heart rate and heart rate variability. The study found that exercise had a significant effect on heart rate and heart rate variability, and that there was a dose dependent response, meaning more exercise resulted in lower heart rate. These results are suggestive that when a pregnant mother exercises, her baby becomes more physically fit.

May, et al. (2011). Regular maternal exercise dose and fetal heart outcome. Medicine & Science in Sports & Exercise, epub.

Exercise and heart disease: An update

New research conducted at UppsalaUniversityin Swedenyielded some new and interesting findings on exercise and heart disease, and has just been published in the online version of the European Heart Journal. Though countless studies have shown that physical activity decreases risk of cardiovascular disease, these previous studies have mainly been conducted in developed countries. Authors of the new research wanted to evaluate different socio-economic populations in less developed countries, and compare occupational vs. leisure-time physical activity. They also wanted to test the hypothesis that owning certain goods may be associated with heart disease.

Researchers evaluated nearly 25,000 people for this study: 10,043 cases of first-occurring heart attacks and 14,217 patients who had no previous symptoms or heart disease completed a questionnaire on their work-related and leisure-time exercise. The research was conducted in 262 medical centers within 52 countries across the world: inAsia,Europe, theMiddle East,Africa,Australia, and North andSouth America. As might be expected, the study found that moderate leisure-time and occupational physical activity were both associated with a significantly reduced risk of heart disease. Interestingly, ownership of a television or a car increased the risk of having a heart attack; researchers attribute this finding to the fact that these items lend themselves to sedentary behaviors (i.e., watching TV and driving).

Held, et al (2012). Physical activity levels, ownership of goods promoting sedentary behaviour and risk of myocardial infarction: results of the INTERHEART study. European Heart Journal, epub.

 Children become less active every year

Childhood physical activity is important because many studies show that the amount of activity that children engage in is an accurate predictor for whether they will exercise as adults. However, until now, very few studies have separated measures of organized activities from free time activities, and no studies have evaluated these changes in physical activity in children below the age of 18. However, researchers from theNationalCenterfor Chronic Disease Prevention and Health Promotion along with researchers from the Emory School of Public Health sought to do just that.

Researchers studied a nationally representative sample of 1,623 children ages 9-13 in 2002, and followed them for five years. These children were participants of the Centers for Disease Control and Prevention’s (CDC) Youth Media Campaign Longitudinal Survey, which was conducted from 2002 to 2006. They completed a survey on their frequency of participation in free-time and organized physical activities outside school. Children were instructed to include activities such as sports, lessons, or playing actively with their friends. The analysis of the study data revealed that both organized and free time physical activity decline from the age of 9 until the age of 13. It’s still not clear how early the decline starts, however.

Wall, et al. (2011). Trends by age in youth physical activity: Youth Media Campaign longitudinal survey. Medicine & Science in Sports & Exercise, 43(11), 2140-2147.

Have you had a fitness profile lately?  The Micro Fit, Fitness Profile is an all-inclusive health & fitness evaluation available to all of our members and guests.  During this appointment, the fitness staff will review your Lifestyle Questionnaire, perform the fitness profile using the Micro Fit system and develop a personalized exercise prescription!  This appointment will provide you with a base-line for your current fitness level and provide a comparison to others of the same age and gender.   The Fitness Profile consists of computer controlled assessment equipment, administered by one of our personal training staff.   Our trainers will evaluate your fitness in 7 areas giving you an accurate assessment of your fitness level.  Measurements include: blood pressure, heart rate, weight, body fat analysis, flexibility, biceps strength and a sub maximal assessment of your aerobic fitness.  Your profile results will be discussed with you in detail and you will be given a personal print out of the report along with suggested guidelines for your training.  

This assessment is available to you every 3 months, and is suggested to later re-evaluate in order to accurately view your progress.  This program will help our fitness professionals make changes to your program! 

Please dress comfortably and avoid caffeine, smoking, heavy meals, and exercise for at least 3 hours prior to your appointment for the best results!

To schedule your fitness profile today, please stop by member services and one of our staff members can assist you!  If you have any questions feel free to contact:

Nate Graham, Fitness Director, Personal Trainer

ngraham@plymouthfitness.com

508-746-7448, ext. 43

Ever wonder how many calories you burn off at the gym every day?  How about while you work?  Or watch TV at night?  No matter what your doing, or when your doing it, your body is burning off calories!  Check out this cool calorie calculator from the American Council on Exercise to see approximately how many calories you burn off each day!

http://www.acefitness.org/calculators/physical-activity-calorie-calculator.aspx

Don’t forget that calories are your body’s fuel and as your exercise intensity increases, you may need to increase your total caloric intake! 

To get a better idea how many calories  you should be consuming each day please consult, a nutrition expert!

Top 25 Superfoods

By Natalie Digate Muth, MD, MPH, RD

Here’s a list of my top 25 foods that taste great and provide an abundance of nutrients sans preservatives, saturated and trans fat, and sodium. Many more foods could just as easily have made it on this list, but these are my personal favorites.

 1. Almonds- Almonds lower LDL cholesterol (the “bad” cholesterol) and raise HDL cholesterol (the “good” cholesterol) effectively decreasing overall risk for heart attack. Portion control is key as almonds, like all nuts, are calorie dense.

2. Basil- This aromatic herb has long been used in India for its anti-oxidant, anti-bacterial properties. Its flavorful taste makes a great addition to any sandwich, pasta sauce, or salad. Plus, it’s very inexpensive and easy to grow on a sunny windowsill.

3. Blueberries- This nutrient powerhouse contains high levels of antioxidants and may even help to stave off cognitive decline.

4. Bok Choy- Very low cal (a half-cup serving has only 10 calories) and nutrient-dense (rich in vitamin A, vitamin C, and calcium), this Chinese cabbage is a must have for any asian-style meal.

5. Cantaloupe- Summertime means sweet, fresh delicious cantaloupe. Like other orange fruits and vegetables, its loaded in vitamins A and C.

6. Cherry Tomatoes- Sweet and delicious, cherry tomatoes are a great snack with loads of nutrients and next to no calories.

7. Dark Chocolate- Healthy chocolate seems like a misnomer, and while all chocolate does contain sugar and fat, dark chocolate (ie chocolate that has a high percentage of cacao) has health benefits which include lowering blood pressure.

8. Eggs- Eggs are one of those foods that have been touted for their health benefits and criticized for their health risks. While egg yolks do contain cholesterol, they also are high in protein and omega 3 fatty acids which are important in heart disease prevention and brain development. Overall, eggs are cheap, easy to prepare, and versatile.

9. Zen Bakery’s Fiber Mini Cakes from Trader Joe’s- Trader Joes gets it right with these “mini cakes”. With only 80 calories, zero saturated fat, 51% of your daily fiber (a whopping 13g), and 15% of recommended daily iron intake, these are definite a superfood.

10. Garlic- Garlic is a must-have herb to add to almost any dish. In addition to giving your meal a little kick, garlic may also help fend off any number of diseases including the common cold and heart disease.

11. Grapefruit- Low in calories, high in taste and nutrients, and possibly containing a unique compound that aids in weight loss, grapefruit is a great addition to any breakfast.

12. Lentils- Lentils are low in calories and high in protein, iron, and fiber. This makes for a super-healthy snack or addition to any salad, soup, or meal.

13. Luna Bars- These vitamin- and mineral-loaded bars are perfect for breakfast on the run. Containing only about 180 calories and less than 2 grams of saturated fat, the bars are a great way to start the day off right, or to refuel after a hard workout.

14. Oatmeal- Very high in fiber, oatmeal is key to helping remove bad cholesterol from the blood stream and will also help to clean out the GI tract for anyone suffering from constipation.

15. Olive Oil- A key ingredient to the Mediterranean Diet, the well-established healthiest diet around, olive oil is a potent disease-fighting agent. Because it is very calorie dense, it should be used in moderation for weight control.

16. Orange- This citrus fruit is tasty, widely available, relatively inexpensive, easy to transport, and a low-calorie but filling snack that also happens to be loaded with vitamins and minerals.

17. Persimmon- If you’re tired of the same-old fruits, try a persimmon for a sweet and delicious snack which is also high in fiber and natural carbohydrates.

18. Pomegranate- Compared to other antioxidant-rich fruits and dietary substances such as red wine and green tea, pomegranate has the highest concentration of antioxidants. Plus, its rich color, sweet-tart taste, and enchanting history dating back to 1000BC make the fruit a perfect addition to a meal, party, or drab day.

19. Salmon- Salmon is rich in omega-3 fatty acids which are key for heart disease prevention and brain development in babies, toddlers and kids (and developing fetuses).

20. Skim Milk- High in calcium and a high-quality complete protein, skim milk helps build strong bones and muscles.

21. Spinach- The epitome of health food, you can get a good dousing of many of the vitamins and minerals you need with a large spinach salad.

22. String Cheese- Individually wrapped, fun to eat, and a good source of protein, string cheese is great on-the-run snack for adults and kids of all ages.

23. Sweet Potatoes- If only sweet potatoes were the most consumed vegetable in the U.S. rather than their ugly step-sister the white potato. A sweet potato contains twice the recommended daily amount of vitamin A, almost half of the recommend daily amount of vitamin C, and, if you eat the skin, even more fiber than oatmeal.

24. Tabouli Salad- This mediterranean mix of parsley, tomatoes, bulgur wheat, olive oil, and lemon juice is easy to make, tastes amazing, and is an excellent source of vitamins A, C, K, folic acid, manganese and several potent antioxidants .

25. Tuna- Eating a can of water-packed tuna is a low-cal way to get loads of lean protein, omega 3 fatty acids, B vitamins, selenium, and vitamin D. Tuna is a great way to get in the recommended minimum of two servings per week of fish.

Natalie Digate Muth, MD, MPH, RD is a spokesperson for the American Council on Exercise and pediatrics resident at UCLA Medical Center. She is currently writing a book “‘Eat Your Vegetables!’ and Other Mistakes Parents Make” that aims to help parents inspire kids to embrace fruits, vegetables, and myriad other healthful foods without constant mealtime battles, bribes, and downright coercion, to be published by Healthy Learning publishers in 2011. Readers can get more information and join the discussion on strategies to raising healthier eaters at webhealthykids.com

http://www.acefitness.org/article/2891/?utm_source=Health%2BeTips&utm_medium=email&utm_term=May%2B2010&utm_campaign=Consumer%2BOutreach&CMP=EMC-HET_0510

A Powerful Ally
There’s no denying the power of bodywork. Regardless of the adjectives we assign to it (pampering, rejuvenating, therapeutic) or the reasons we seek it out (a luxurious treat, stress relief, pain management), massage therapy can be a powerful ally in your healthcare regimen.

Experts estimate that upwards of ninety percent of disease is stress related. And perhaps nothing ages us faster, internally and externally, than high stress. While eliminating anxiety and pressure altogether in this fast-paced world may be idealistic, massage can, without a doubt, help manage stress. This translates into:

• Decreased anxiety.
• Enhanced sleep quality.
• Greater energy.
• Improved concentration.
• Increased circulation.
• Reduced fatigue.

Furthermore, clients often report a sense of perspective and clarity after receiving a massage. The emotional balance bodywork provides can often be just as vital and valuable as the more tangible physical benefits.