Random Fitness "Whats" and "Whys"

What: Full-body aerobic exercises such as swimming and dancing are more efficient at burning calories than activities focused on the lower body like running and biking.

Why: Recruiting all four limbs requires more oxygenated blood to be delivered at a degree of relative intensity. That means the heart and lungs work harder, get stronger and burn more energy (calories) for the same level of effort. You’re also less likely to hit your muscle strength or muscle endurance threshold before exploiting your stamina capacity limit by incorporating all major muscle groups simultaneously. So, should you choose full-body cardio over exercises that concentrate on the lower body? Not if you enjoy the latter more. Do what you enjoy and understand the offsetting advantages and drawbacks.

What: Eat veggies in as many forms as possible. Eat salads, stir-fries, cook them as sides with lunch and dinner, as snacks raw with hummus or Greek yogurt-based dips, in pasta sauces, omelets, on sandwiches or blended with fruit juices in smoothies.

Why: Most people eat a far lower percentage of veggies than they should — five percent to 10 percent as opposed to the recommended 25 percent. That’s a shame since there’s no other food group that provides nearly the quality of nutrition for such a low calorie count. The reason greater variety is a good way to up your intake of a particular food is that the more choices you have the more likely you are to eat greater volume. Overeating grains because of the myriad forms available and bingeing at buffets are two good examples of that principle. Here's a quick and easy soup that's packed with veggies: http://trivalleywellness.com/blog/2007/12/fat-belly-recipe-savory-soup-and-simple-too.

What: Strength train with free weights, body weight, machines and/or resistance bands.

Why: It burns calories at a similar rate of aerobic exercise and more afterward as the heart rate returns to normal. It firms and tones your muscles. It allows you to be more robust in your workouts, recreational and functional activities. It lowers your risk of back, neck and joint injuries. It improves your balance, coordination and posture.

What: Sleep at least seven hours a night.

Why: Getting an adequate amount of sleep is critical to repair and rebuild your body fully after workouts. That’s when the magic happens – not during the exercise sessions themselves. It’s also an important ingredient in optimal fat-burning. Can’t find the time? Stop watching that show that keeps you up late and try meditating or reading something uplifting or inspirational with soft music and a candle burning. If you’re working out regularly, getting sleepy early should be no problem.

What: Stretch your hamstrings after all forms of exercise.

Why: Tight hamstrings — or back of the thighs – is a common condition. A healthy range of motion is when, lying on your back, you can get your leg to a vertical position while the knee is fully extended. Most adults can’t do that and many can’t get the leg more than halfway to this point. Tight hamstrings, when coupled with weak abdominal muscles, are a major pre-condition to low back pain and injury. Carefully and consistently applied static stretches, which means held in a fixed position, can significantly diminish this risk. Firming up the abs with core exercises completes the safeguarding process.

Want more useful information on how to eat well and get in shape? Contact Dan at http://trivalleywellness.com.