Holiday Gift Ideas

“A journey of a thousand miles begins with a single step.”—Confucius

The American Council on Exercise is helping you give the first step of a fitness journey to your loved ones. Visit http://www.acefitness.org/holiday/default.aspx for FREE fitness coupon books to give to your family, significant other, coworkers, or even yourself!

Fitness Trends for 2012

The American College of Sports Medicine (ACSM) conducts a yearly survey in order to predict fitness trends for the New Year. A fitness trend is “a general development or change in a situation or in the way that people are behaving” (http://dictionary.cambridge.org); whereas, a fitness fad is “a fashion that is taken up with great enthusiasm for a brief period” (http://dictionary.reference.com). Some of the fitness trends for 2011 such as Pilates, stability ball, and balance training did not make the 2012 list; therefore, what was thought to be a fitness trend may have actually been a fad.

Top 20 Fitness Trends for 2012

1. Educated, certified, and experienced fitness professionals

2. Strength training

3. Fitness programs for older adults

4. Exercise and weight loss

5. Children and obesity

6. Personal training

7. Core training

8. Group personal training

9. Zumba and other dance workouts

10. Functional fitness

11. Yoga

12. Comprehensive health promotion programming at the worksite

13. Boot camp

14. Outdoor activities

15. Reaching new markets

16. Spinning (indoor cycling)

17. Sport-specific training

18. Worker incentive programs

19. Wellness coaching

20. Physician referrals

Simplify Your Workouts

The holidays are now in full swing! As the weather turns cold and the holidays keep us busy, it is easy to forgo your workout. However, instead of stopping your exercise routine, simplify it. This will help you to maintain the benefits you have been working so hard to achieve, and will make it easier to return to your full workout plan.

To simplify your cardio workouts try shortening the length of the workout, but increase your intensity. For example, rather than going for a 5 mile run try doing a three mile run with hills or a two mile run at a faster pace.

To simplify your strength workouts find simple exercises you can do at home. Choose a few of your favorite exercises that you can do without even leaving the house. Need some ideas?

Try watching this ACE-sponsored video: http://www.acefitness.org/blog/2035/what-are-some-pilates-inspired-exercises-that-will/?utm_source=Health%2BeTips&utm_medium=email&utm_term=November%2B2011%2BR&utm_campaign=Consumer%2BOutreach&CMP=EMC-HET_1111R

Improving Your Fitness Plan

Sticking to your fitness goals can be tricky during the holidays. However, results from a new study may be just want you need to help you stay on track. Researchers at the University of Pittsburg discovered that individuals who closely monitor their exercise performance and receive real-time feedback were more successful at reaching their fitness goals and adhering to their exercise programs. Feedback during your exercise program could include monitoring your heart rate, calories burned, distance travelled, or steps taken.

You can use instruments such as a heart rate monitor, physical activity monitor, pedometer, or even one of the many apps on your phone. Then feedback regarding your exercise session can either motivate you to continue to work hard or encourage you to work harder next time.

For more information about this research visit: http://www.healthymagination.com/blog/feedback-during-exercise-can-improve-results/

Thanksgiving Dinner

This Thanksgiving show gratitude and respect for your body by eating healthier foods. The MayoClinic has created a healthy Thanksgiving day menu with delicious recipes that are low on fat, calories, and sodium.

Visit http://www.mayoclinic.com/health/thanksgiving-recipes/NU00643

After eating healthier foods and eating until you are satisfied (not stuffed), the next step is to get moving! Rather than napping on the couch, do something active like going for a walk, playing a game of football, or playing an active Wii game.

Go4Life

Exercise is important for ALL ages! Now there is an excellent resource for adults over 50 called Go4Life. This National Institute on Aging exercise and physical activity campaign is designed to help improve the quality of life for older adults. Go4Life focuses on four types of exercise: endurance, strength, balance, and flexibility. It provides valid information for individuals, loved ones, health care providers, or organizations. For example, individuals may order a free Exercise and Physical Activity Guide or Video which is available in both English and Spanish.

Visit this great interactive site today: http://go4life.niapublications.org/

Purple Power

People who eat purple and blue foods such as blueberries, plums, purple cabbage, black currants, eggplant, elderberries, and purple grapes receive powerful benefits. The compounds that give purple foods their color are called anthocyanins. Studies have shown that anthocyanins are connected to low blood pressure, high levels of HDL cholesterol (the good kind), an improved immune system, and enhanced memory. So this week don’t forget to add purple power into your diet!

The StreetStrider

Have you ever exercised on elliptical trainer at a gym and wish you could do it outside?

Now you can. StreetStrider is like an elliptical trainer on three wheels which feels as though you have blended together jogging, biking, and cross-country skiing. Your feet move in an elliptical motion which drives the chain forward, while your arms push the poles to also move you forward. Therefore, the StreetStrider gives you a full-body workout that is easy on the joints.

The American Council on Exercise sponsored a research team to compare the workout on a StreetStrider with an elliptical trainer. The results of the study concluded that the StreetStrider burned more calories and triggered higher heart rates than an elliptical trainer. Therefore, the StreetStrider is a great workout!

To see the whole StreetStrider study visit: http://www.acefitness.org/certifiednewsarticle/1490/

Maintaining Proper Posture

One hundred and fifty years ago, daily living required us to perform tasks that worked our entire core equally. This resulted in equally toned front, back, and side torso muscles. Therefore, good posture occurred naturally. Now youth and adults are required to do repetitive movements such as small strokes on a keyboard. As we sit at computers all day, our shoulders hunch over causing the front of our shoulders and chest muscles to shorten while the back of our shoulders, neck, and back muscles all elongate. Having our legs bent under a desk then shortens our hip flexors and psoas muscles which pull our lower back out of alignment. All of these things affect our posture.

So how do we maintain good posture (or gain good posture)?

First, we need to exercise. All exercise is great, but weight-bearing physical activity not only helps build muscle, but also helps improve bone density which will help improve posture. Be sure to add in core exercises as well. For sample core exercises, visit ACE-fitness http://www.acefitness.org/workouts/5/

You can also begin making small changes such as adding short stretching breaks throughout your day. Or consider replacing your comfy chairs with stability balls!