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Join the club today!
Join the club today!
Take a look inside of Amanda's Zumba class at the Downtown Athletic Club. Her class is fun for all ages and there's so much excitement that you'll be shocked you had such a fantastic workout. Free to members and $5 for non members.
So my very first Q&A is about stretching prior to cardiovascular exercises. Great questions!!
A huge misconception about stretching is which type of stretching is the best for pre and post workouts. Most people do the same stretches every ... time (if at all). When in fact, they should be very different.
PreWorkout Stretching should always be dynamic stretching. In simplest terms, stretching with movement. NOT your most common, reach down to your toes and hold!
You want to 'warm up' the muscles rather than trying to make them pliable when they're inactive.
Top Ten Dynamic Stretches
1. High knees
2. Butt kicks
3. Walking lunges
4. Lateral lunges
5. Heel drags
6. Toe touches (kicking leg up to touch hand reaching out, not bending over touching toes)
8. Power skip
9. Calf raises
10. Toy soldier
Post Workout stretches are the static stretches. Remember, Static and Still both start with an 'S'. Also, 'S' is at the END of the alphabet therefore should be at the END of your workouts.
Top Eight Leg Static Stretches
1. Sit and reach both feet together
2. V- Sit and reach. One leg at a time.
4. Quad stretch- bring foot to butt
5. Calf stretch
6. Lateral lunge and hold
7. Cross ankle over opposite knee and pull legs towards chest
8. Holding squat. Hands on heels and pushing outwards on knees.
If you're interested in personal training or learning more about stretching, please contact me at 320-5402 or go to my DAC page.
February is American Heart Health month!
Take this short quiz from Dr. Besser to test your heart health knowledge
1. Being overweight puts you at risk for heart disease. If you now drink one 20 oz. sugary soda every day, and you switch to water instead, in just one year you could lose:
b. 5 pounds
c. 25 pounds
Answer: C – every two weeks you’re taking in the equivalent of one pound
2. The heart is a muscle, and muscles need to exercise to work well. How much exercise do you need to have a better heart health?
a. An hour a day, every day
b. 15 minutes a day
c. One hour a week
Answer: B – this is a great way to get started with fitness!
3. A man is sitting at his desk smoking a cigarette and eating french fries for lunch. What is the most dangerous thing the man is doing, in terms of heart health?
c. Eating fries
Answer: B – although all answers have their negative effects
4. Everyone should take this to reduce heart disease:
a. Daily multivitamin
b. Daily low-dose aspirin
Answer: D – some may need one or the other but not both, check with your doctor
So how did you do? If you got them all right that’s wonderful and if you missed some, that’s ok too because there is never a better time to make yourself aware than right now…and to make sure that you are practicing what you know!
First thing’s first when it comes to your heart, What’s Normal?!
healthy = 120/80 mm Hg
Beats Per Minute (BPM)
healthy at rest = 60-80 BPM
healthy, active 60 year old = 80-136 BPM healthy, active 40 year old = 90-153 BPM healthy, active 20 year old = 100-170 BPM
Body Mass Index (BMI)
healthy = between 18.5 and 24.9
*If you would like to have any of the above shown measured for yourself, please get in contact with me*
healthy = under 200 mg/dL
healthy = 150 mg/dL
healthy (non diabetic) = between 70 and 100 mg/dL
healthy (diabetic) = between 70 and 130 mg/dL
Now that you know the numbers, schedule a visit with your doctor if you haven’t already and find out how healthy you are.
How to take the First Steps (literally) Towards a Healthier Heart.
choose the right foods and use portion control
Maintain A Healthy Weight
balance your food intake with your physical activity
Get 30 Minutes Of Activity Most Days
Even if it is in ten minute bouts throughout the day
Follow A Treatment Plan
For blood pressure, diabetes or high cholesterol
February 7th is National Wear Red Day
to raise awareness in the fight against heart disease
Check out the American Heart Association’s website at www.heart.org to find out more information or how to get involved in bringing awareness to your community!