Fitness News & Views
A Publication of Graham Fitness
June 15, 2017
1 Corinthians 6: 19-20

Here Is Your June Fitness Quiz!
You Can Find All the Answers in the Newsletter.
  1. Which of the following is not recommended if you are going to exercise outside in the summer?
    • Acclimatize yourself to the heat.
    • Exercise in the shade.
    • Wear a a plastic sweat suit so you'll sweat more.
    • Keep hydrated.
  2. What is the fastest most people can walk?
    • 4 mph
    • 2 mph
    • 5 mph
    • 3 mph
  3. If you are doing cardio and lifting on the same day, you should
    • Do your cardio first.
    • Do your lifting first.
    • It doesn't matter.
  4. If you want to lose belly fat, you should do lots of crunches and planks.
    • True
    • False
  5. An active lifestyle reduces your risk of which of the following:
    • Heart disease
    • Asthma
    • Diabetes
    • All of the above
  6. Vitamin D deficiency is caused by not getting enough sunlight.
    • True
    • False
  7. In order to lose belly fat, the best thing you can do is
    • Run 30 minutes a day.
    • Lift weights.
    • Eat less.
    • Take up yoga.
               
            It's mid-June, and in South Carolina that means hot weather. But hot weather doesn't mean you have to give up exercising outside. For me, part of the fun of running is different weather conditions. Perfect fall days give way to frigid winter days and the great spring weather quickly morphs into the scorching heat of summer.   Each season offers diversity and challenge, but each has its own charm too. I encourage exercising outdoors in the summer, but there are ways to do it right.
            First off, you have to acclimatize your body to the heat. If you walk or run outdoors all year long, this will happen gradually as the days get progressively warmer. But if you've been walking indoors on a treadmill and decide one day go outside for a change, you could be asking for trouble.   Walk a little slower and maybe a little shorter distance, and try to stay in the shade as much as possible. There can be a five to ten degree difference from shade to sun.
            The best time to walk is in the morning. It's the coolest time of the day. The evening is okay, but it can still be in the 90's as late as 9 or 10 p.m. As the sun gets lower, however, you are assured of more shade. It should go without saying that it's best to avoid the heat of the day (10 a.m. to 3 p.m.).
            Dressing to run in the summer is not as important as it is in the winter, but it's still important. Don't overdress, and never wear clothes designed to trap the heat inside. Occasionally, I'll still see someone running in a plastic sweat suit. Our bodies cool themselves by sweating, but it's not the sweat itself that causes the cooling. It's actually the evaporation of the sweat. If the sweat can't evaporate, the body can't regulate its temperature. And that's when we get into trouble. Running or even walking in one of these plastic sweat suits is dangerous. Don't do it.
          Drink enough water or Gatoraid to stay hydrated. A sports drink might be good after a long run on a hot day, but it's rarely called for after a 30 minute walk. Water does the job just as well with none of the calories. And make no mistake, sports drinks are high in calories.   I'm not going to tell you how much water to drink, but drink enough to replace lost fluids. Contrary to what you'll read in other places, I believe you can rely on your thirst to tell you when to drink. Drink when you're thirsty, and drink enough to quench your thirst, and you should be okay.
I really encourage exercising outdoors. I think it keeps you from getting as bored. Even if you walk the same path every day, each day is different, because the weather is different.   But that's just me. If you prefer a treadmill, that's okay too. Just exercise somewhere

         
      I received this question from a former client a couple of weeks ago:
 
I know walking is a good exercise but HOW MUCH? My best girlfriend took me on a 6.1 mile walk thru the streets of NYC and my back was inflamed for a week! I do 35-45 minutes on the Harbison bike path about 4 to 5 times a week and it gets my heart rate up and I'm a happy, tired but not so sore, camper. So what's the happy medium?
 
            Walking is a great exercise for the lower body and for the cardiovascular system. About the fastest most people can walk is 4 mph or about a mile every 15 minutes, so when you went for the 6.1 mile walk in New York, it probably took anywhere from 1½ to 2 hours. It's no wonder you were sore.
            Your routine of walking 35 to 45 minutes is about right. I walk 30 minutes three days a week and run the same time three days a week.
            Keep doing what you are doing. Make sure there are some hills which intensify the effort and burn a few more calories.

               The same person also had this question in her email:
 
Belly fat. Is there a real solution for belly fat after the age of 65?
 
            This is the question I get more than any other. There is one exercise you can do for belly fat or any other fat - pushaways. Pushaway from the table.  
            You can strengthen your abs by doing exercises such as crunches or planks, but you could do crunches from now till Tuesday and it won't affect the fat surrounding the abs. Unfortunately, unless you're a marathon runner, you just can't exercise enough to overcome bad eating habits.
            Belly fat is more of a problem as we age, because excess fat seems to find the waist. All I can tell you is eat sensibly which means eating healthy foods in moderation and exercise consistently.

          I found an article on Active.com titled "The 13 Worst Fitness Tips We've Ever Heard."   I don't have room in this newsletter to look at all 13 of them, but let's examine a few::
  1. The scale is the best measure of progress. Probably not. If you need to lose weight, don't discard the scale. It has a purpose, but better indicators are how your clothes are fitting and whether you're tightening your belt a notch or two.
  2. Doing cardio before lifting will zap your strength. You need to do strength exercises 2 or 3 times a week and you need to do cardio 5 or 6 times a week, but on those days you're doing both, the order you do them really doesn't matter. I usually do the one I don't want to do the most first in order to get it out of the way.
  3. You should always workout in the mornings. I'm not sure where or how this originated, but the best time to workout is whenever you can fit it in.
  4. You need to work out every day to achieve peak fitness. Actually, you're better off taking at least one day completely off in order to give your body time to rest. The goal should be about 150 minutes of moderate exercise a week or about 30 minutes a day 5 days a week.
  5. You need to workout on an empty stomach. It's preferable to fuel up a little before exercising. Otherwise, you may fizzle out mid-workout. Have a light snack with some protein about 30 minutes before heading to the gym.
        That's a sampling of the article. If you want to see the rest of the list, go to Active.com and search the title of the article.

          
           I've got several things I want to do this summer. My daughter and I want to go skydiving. There's a place in Chester, SC, that offers tandem jumps for a price, of course. You jump with an experienced jumper from about 13,500 feet which allows you to freefall for about a minute before the chute opens - hopefully. I made two jumps about 30 years ago at some rural airfield in south Georgia and survived. Those were static line jumps, not tandem, from 3,000 feet which was much more dangerous than what Darby and I will be doing.
            I also want to do the Richard Petty driving experience in Charlotte sometime this summer.You get to drive a real racecar a few laps at the Charlotte Motor Speedway at 120-plus mph.
            I'm having cataract surgery in both my eyes in July which means I won't be able to do anything much for about a month. They do one eye with two weeks recuperation and then the other eye followed by two more weeks of recuperation. I can work, but I can't lift weights, not even 10 pounds, or run. And of course, jumping from an airplane or driving a racecar is not recommended either. So if I'm going to do those things, I better do them soon.
            Finally, my wife and I are going to Chicago for our vacation in late August. We've got a room at a bed and breakfast at a monastery which sounds interesting. It's an active monastery with 10 monks of the Benedictine order. I'll try to get in a couple of runs at one or two of the many parks, and we've got third row tickets down the third base line for a game at Wrigley Field between the Cubs and the Pirates. I'll be pulling for the Pirates, of course.
            If things develop as I'm hoping, this could be a fun, educational, and exciting summer. I'll keep you posted.

            We've all been advised to stay out of the sun as much as possible and wear sunscreen whenever we are in the sun, but those practices have led to many Americans being deficient in Vitamin D. You can get some Vitamin D from foods, but not enough. The best source of this vitamin is sunlight.
            Vitamin D deficiency can cause a host of health problems including osteoporosis, cardiovascular disease, and some cancers. It's an irony that overexposure to sunlight can cause skin cancer, but not getting enough sunlight can cause other even worse problems.
            Since it is difficult to get enough Vitamin D from foods or sun, the best solution is to take a Vitamin D supplement daily. You can purchase these inexpensively anywhere vitamins and supplements are sold.

            Eighty percent of Americans do not get the recommended minimum amount of exercise - 150 minutes of moderate exercise a week or about 30 minutes a day, five days a week. Here are some facts to help motivate you to get off the sofa:
  • Exercising the minimum will save you about $2500 a year in medical costs.
  • An active lifestyle significantly reduces your risk of heart disease, diabetes, asthma, back pain, arthritis, and certain types of cancer.
  • An active lifestyle supports mental health by boosting blood flow to the brain and producing mood-boosting chemicals to make you happy.
  • On average, people who get the recommended amount of exercise weekly live longer than those who don't.
          So get off the sofa and get some exercise. It's good for you, and you'll feel better about yourself.

Graham Fitness
Tim Graham
ACE Certified Personal Trainer
Certified Nutrition Specialist
Phone: 803-447-8557
 
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