Presented By: Patti Waller, ACE Certified
Advanced Fitness Specialist and Trainer
Founder of EDGE
Fitness Volume 5
PUMPING IRON IS KIDS PLAY To a kid,
doing 20 to 30 minutes of continuous
cardio activity is boring!! Kids like
things in short bursts and they want
results now!!! Strength training can
provide this and a sense of physical
accomplishment. Additionally, it will
help reduce sports-related injuries,
improve bone development and aid in
stopping the childhood obesity problem.
A
well-supervised program is important,
whether it is individual or group
based. Free weights or youth-size
equipment can be used. Kids (ages 6-12)
should be able to perform 10 repetitions
of an exercise, progressing to 15 over
time. Rest between different exercises
is equally important. All muscle groups
can be trained 2-3 non-consecutive days
a week in about a 20 minute program.
By
charting their progress, feeling
stronger in PE based programs at school
and building self-confidence, kids could
create a habit that will change their
bodies and their lives.
Summer
Pilates on the Waterfront
Marshes Light, Manteo
MWF 8:30 AM
Beginning 3rd week of April,
weather permitting—bring a
towel and mat.
FIT
HINTS:
Get a pedometer—do 10, 000
steps a day. Add life to
your days.
Avoid processed foods—eat
real, eat from the earth
Set small daily goals and
reaffirm your commitment to
living healthy every day!!!
Is This Cardio Machine
Giving Me the Calorie Facts?
You are pumping the legs,
the arms, sweating to the
IPod and reading all the
digits that are popping up
on the master blaster of
cardio equipment? Look at
all the calories you are
burning—right? Well, in
reality most machines are
about 10-15% off from being
accurate. There are many
factors that contribute to
caloric deficit—body type,
muscle to fat ratio,
exercise intensity,
duration—just to name a
few. But, keep it up,
because effort = results
Beat the Sugar Blues
As Americans, we eat approximately 160
pounds of sugar a year. Add in refined
foods and carbohydrate overload—you have
a diabetic time bomb. So how do we keep
this bomb from exploding into a life
threatening problem? Eat more whole
foods, non-starchy vegetables, and the
right amount of protein. Also,
sugar-free doesn’t mean it won’t raise
your blood sugar—sometimes the carbs
themselves are enough. Read your labels
carefully.
Unfortunately, family history,
gestational diabetes and even age and
ethnic backgrounds can be contributing
factors to pre-diabetes. Learning to
change your lifestyle is important.
Keep stresses minimal, get enough sleep,
eat fiber rich foods. PLUS getting in
the right amount of exercise are all
foundations that should be a daily
habit. Thirty minutes of cardio a day
is recommended and should be combined
with strength training. If you can do
more, than do it!! Take charge and
stop this epidemic with you and yours!!
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