2nd Wind Exercise Equipment Blog

Participation in regular physical activity is one of the most effective ways to reduce feelings of stress. Physical activity has both short- and long-term effects. Many people report feeling less stress both during and after a single exercise session. Regular exercise, which generally means performing some sort of physical activity at least three times a week, has a cumulative effect as well, and exercisers report feeling less stressed even on days when no physical activity occurs. What's more, the mental health benefits of exercise go far beyond stress management. Regular physical activity has been shown to decrease both anxiety and depression, and to improve self-esteem.5

It is important to note that the amount and intensity of exercise required to produce stress management benefits need not be overwhelming.1 While many people enjoy extended periods of intense activity, others find stress relief with a brisk walk, an hour of gardening or a game of beach volleyball. Research has found that almost any kind of physical activity can help reduce stress. This is probably because exercise exerts its stress-management benefits in several ways.

Fight, flight or exercise

On an intuitive level, it certainly makes sense that exercise should help reduce our physical stress response, at least in the short run. After all, the fight or flight response gears you up to respond physically to stress. The physical changes associated with the stress response are practically begging your muscles to move. While it is certainly not feasible to run right out of a stressful meeting and track down your favorite tennis partner for a vigorous game or two, exercise later in the day will still allow your body to "act out" the fight or flight response.

Exercise high: Endorphins, hormones and neurotransmitters

Many exercisers report feelings of euphoria and states of consciousness similar to those described by people using drugs such as heroin. Such accounts are responsible for the term "runner's high," since these descriptions first came primarily from long-distance runners. These reports have intrigued both exercise scientists and the lay public, and have suggested the possibility that certain types of exercise, particularly vigorous exercise of long duration, may cause biochemical changes that mimic drug-induced euphoria.

As scientists have come to better understand brain biochemistry, some interesting hypotheses have emerged. The most publicized of these has focused on a group of chemical messengers found in the central nervous system called opioids, since they are similar in structure and function to the drugs that come from the poppy flower: opium, morphine and heroin. Beta-endorphin belongs to this group. Opioids not only inhibit pain, but seem to have other roles in the brain as well, such as aiding in memory and learning and registering emotions. It is difficult for scientists to measure opioid concentrations in the central nervous system of humans, but animal research has suggested opioid concentrations increase with level of exercise -- more exercise, more opioids.4

Why are opioids produced? Some will answer, "Because exercise is painful." These chemicals may help the body recover from prolonged exercise, as they seem to enhance mechanisms important during this period -- raising pain threshold, slowing heart rate, decreasing blood pressure and enhancing relaxation while inhibiting the fight or flight response.

Other biochemicals may be involved in the exercise high as well. Some research suggests that changes in the concentration of certain chemical messages called neurotransmitters may play a role in causing the positive mood associated with exercise. In particular, norepinephrine and serotonin concen- trations have been shown to change with exercise, at least in animals. Since abnormal levels of these chemicals have been associated with depression in humans, it has been speculated that the antidepressant effect of exercise may involve improving regulation of these substances in the brain.3,4

Muscle relaxation

Muscle tension increases during stress, and can cause a wide array of stress-related musculoskeletal problems, as well as general feelings of fatigue, and mental and emotional stress. Physical activity, on the other hand, leads to muscle relaxation. A feeling of physical relaxation characterizes a good workout's afterglow. After working hard, muscles relax. One study measuring the electrical activity of muscle found that activities such as walking, jogging and bicycling decrease muscle tension by more than 50 percent for up to 90 minutes after exercise. Physical relaxation translates into mental relaxation as well. This exercise afterglow of relaxation is an important part of exercise's anti-stress value for many people.

Rhythmic exercise: Relaxed brain waves

Rhythmic exercises such as walking, running, rowing and swimming increase alpha-wave activity in the brain. The electrical activity of the brain can be monitored in the laboratory using an instrument called an electroencephalogram (EEG). Alpha waves are associated with a calm mental state, such as that produced by meditation or chanting. The rhythmic breathing that occurs during some forms of exercise also contributes to an increase in alpha-wave activity. Rhythmic activity performed to music may be stress-relieving in other ways as well.

Physical response to stress

Some research suggests that regular exercise of moderate intensity may provide a sort of dress rehearsal for stress. Several studies have found that people who exercise regularly have less of a physical response to laboratory stressors, such as difficult mental arithmetic tests. Other studies have found that physically fit subjects recover more quickly than sedentary peers from stressors such as cold exposure or emotional frustration.2

Why? Your response to a session of moderately vigorous exercise resembles your response to stress -- elevated metabolic rate, cardiac output, energy substrate levels, muscle tension, stress hormones, etc. Regular exercise may "train" the body to cope with and recover more quickly from emotional stress, as well as exercise stress.

Mind games

The physical part of physical activity may be only part of the stress-management story. Physical activities may provide a diversion from sources of stress. When you are actively engaged in tasks demanding concentration and motor skills, it's hard to keep your mind on your worries. Exercise may relieve boredom or provide opportunities for social interaction. Perhaps most important of all, physical activity can be fun, and, to quote the famous children's author Dr. Seuss, "fun is good."

Posted by Dick Enrico at 02:59 PM | Exercise and Stress | Comments (0) | TrackBacks (0)

Benefits of exercising range from the obvious:

Lower body weight

Decreased risk of diseases

Lower body fat

Improved physical appearance

And the less known benefits:

Reduced instances of depression

More positive self-esteem

Better sleeping patterns

More energy & stamina

Read below for some highlights of why working out is so important and beneficial to everyone!

Strength Training helps increase your metabolism because muscle uses more calories to maintain itself than fat. So the more muscle you have, the more calories you'll burn every day, not just when you are exercising.

Your metabolism slows as you get older. This is primarily due to a decrease in muscle tissue. After the age of 30, your body gradually begins to lose it's muscle. If your activity level stays the same and the amount of calories you eat stay the same, you will still gain weight because your metabolism has slowed down. However, if you exercise with weights and do some type of aerobic activity on a regular basis, you probably won't notice much of a change in your metabolism as you age.

Strength Training helps your bones. Research has found that weight training can increase spinal bone mineral density by 13 percent in six months. So strength training is a powerful tool against osteoporosis.

You can lose 1 pound simply by cutting out 300 calories a day for one week and exercising for just 30 minutes just four times? And cutting out 300 calories a day is as simple as not buttering your roll/bread (just 3 Tbsp. of butter = 300 calories) or drinking two glasses of water instead of two cans of cola.

Exercise provides benefits not only for you physically but also for your mental well-being. Regular exercise has been linked to helping reduce depression.

Regardless of your body appearance, regular fitness helps improve your self-esteem.

Exercise can help you sleep better. People who exercise tend to fall asleep quicker and stay asleep longer.

Working out increases your anaerobic threshold. This allows you to work or exercise longer at a higher level.

Strength training prevents muscle loss. Dieting (reducing calories) tends to cause a loss in muscle. You can help avoid this by lifting weights while reducing your calorie intake. Strength training will help you preserve muscle, while also losing fat.

Exercise helps reduce some symptoms of menopause (like hot flashes, irregular sleep and irritability) and it helps lower the long-term risks of cardiovascular disease.

Regular exercise helps improve cholesterol levels. It helps decrease total cholesterol levels and increase "good" cholesterol levels.

Working out can provide cardiopulmonary improvements. It helps decrease blood pressure and lower resting heart rate.

Leaner total body. Physical fitness increases your lean (fat-free) body percentage (and of course decrease your body fat percentage).

Even So, the more muscles you build from strength training, the more calories you will burn (even at rest). Plus, building muscles will also help keep your metabolic rate constant. Without strength training, typically a person gradually loses about 5% of their metabolic rate every decade.

Reduced Risk Of Injury. All forms of exercise (but especially flexibility training exercises) help reduce the risk of injuries

Posted by Dick Enrico at 04:29 PM | Why Should You Workout? | Comments (0) | TrackBacks (0)

Ensuring that you regularly eat nutritious meals and exercise week after week is mandatory. But, too much of a good thing can actually be harmful.

Exercising too much can not only lead to injuries but also to burnout. Burnout is a real toxin that commonly plagues those new to exercise. This is one of the major reasons that so many people quit workout programs before they barely have gotten started.

The motivation for someone to start exercising is often sparked by major events in their life: diagnosis of health problems, break up of an intimate relationship or inability to partake in a prior favorite past time. Motivation is powerful in the beginning and provides what's necessary to take the first steps toward healthier living.

However, this same positive enthusiasm often turns into a negative because the individual forgets another key component of success: moderation. When an exerciser starts furiously and takes on workouts that are far too frequent and/or far too intense, then inevitably they burnout and quit all together.

As with most things in life, moderation in exercise is very important. A consistent and moderate exercise program varies by individual (and fitness level), but in general you should start slow and build from there. An effective workout plan will slowly increase both your exercise frequency and intensity each week in a safe manner.

Here are some quick tips to help you avoid workout burnout:

. Don't overdo it in the beginning. Start with as little as just two 20 minute sessions per week and build slowly week after week.

. Workout at home. You'll be able to save travel time and avoid the "can't get to the gym" excuse.

. Watch for over training signals which include: loss of appetite, lack of progression, extreme fatigue and recurring injury.

. Start slowly and try to manage your motivation so that it lingers rather than waning after a few short weeks.

. Make at least minor changes to your workout routine every four weeks

. Completely change your routine at least every 8-12 weeks

. Don't do the same exact workout every session. Try 2-3 different workouts per week.

. Strive to try something completely unique and different every few months.

. Take a week off from exercise every 3-6 months.

. Alternate between 2-3 different cardio machines (or options) within a given workout. Try 5-10 minutes of each to stay interested

Posted by Dick Enrico at 04:20 PM | Tricks To Avoid Workout Burnout | Comments (0) | TrackBacks (0)

One of the hardest aspects of getting yourself into shape, is maintaining the motivation you need to achieve your weight loss goals. Just about anyone will lose some of their enthusiasm, a month or so into a weight loss program. I have learned a few things that keep me motivated and dedicated to achieving my goals. They have helped me tremendously and I think they will help you as well.

Here a just a few of the many things I do to motivate myself.

Weigh yourself once a week:

I weigh myself at least a few times a week. In the beginning of your program once is plenty because you don’t want to discourage yourself. The reason I weigh myself once a week is because it can be easy to look in the mirror and justify, in your head, that you aren’t gaining any weight. If you look at a scale every week, you know for sure whether you need to make changes or not.

Keep a picture of the heavier version of yourself in plain sight:

I have a picture of me at my son’s baptism next to my bed. I was 20-25 pounds heavier in that picture than I currently am. This gives me a chance everyday to see what I don’t want to slip back into. It reminds me why I lost weight and keeps me from sliding back into old habits. Also, it will just remind you of how far you have come and how much better you look now.

Visualize everyday:

You should visualize everyday, how you want yourself to look. If you have achieved your goals then just imagine yourself doing some new things, in your new body. This really does help. I try to visualize myself everyday doing something that I plan on doing in the future. This can help with goals in any aspect of your life. I used to do this while running, when I first started my program. I would picture myself mentally, running and looking the way I wanted to look.

Set your sights farther and higher:

If you have already reached your ideal weight, then you should set some new goals or standards. If you don’t, you will probably fall back into old habits. It is harder to maintain something, then to achieve something new. So if you have reached your ideal weight, then why not set a goal to add some muscle. Or maybe, set a goal to get absolutely ripped. In perfect shape, like you never imagined you could. Look high and far, set your goal and then reach it. Nothing will keep you more motivated then setting and achieving new goals.

Those are just a few of the ways that I use to keep myself motivated. There are thousands more. To find other motivating ideas just do some searching on the internet. You can find thousands of articles and websites dedicated to weight loss and health.

Being healthy and losing weight can change every area of your life. It is amazing, the possibilities we begin to see, after reaching an achievement such as weight loss. Don’t lose the momentum. Keep it turned up and start using it to help you with other areas of your life. But most of all, never give up. There will always be obstacles in any thing you do in life. Just don’t use them as excuses to hold you back from achieving the ultimate freedom you deserve

Posted by Dick Enrico at 04:10 PM | How To Maintain Your Weight Loss Motivation | Comments (0) | TrackBacks (0)

(ARA) - The National Institutes of Health has declared childhood obesity an epidemic. The number of children who are overweight has doubled in the last two to three decades and statistics show that one child in five is overweight.

Obesity in children and adolescents is associated with an increase in the incidence of weight-related health problems such as type 2 diabetes, as well high cholesterol and blood pressure levels, which are risk factors for heart disease. Overweight children also suffer orthopedic problems, liver disease and asthma at higher rates.

"Obesity in children is a serious disease that requires medical care," says Dr. Sarah Jane Schwarzenberg, director of the Pediatric Weight Management Clinic at the University of Minnesota Children's Hospital, Fairview in Minneapolis.

There is no single cause for childhood obesity. Genetics, lack of activity and bad eating habits all play a part. "Obesity has a genetic basis with an environmental trigger," explains Schwarzenberg. "We are genetically predisposed to eat more than we need, and with easy access to fatty and sugary food, it's easy for kids to learn bad eating habits."

The multidisciplinary program at the Clinic helps overweight children and their families deal with the health problems associated with obesity as well as achieve healthier lifestyles. It addresses the medical, nutritional and emotional issues associated with being overweight.

"We evaluate the child, determine health risks, and develop a management plan to help the child and their family slowly adopt a healthier lifestyle," say Schwarzenberg. The team of experts includes doctors, psychologists and dieticians. "Where it's warranted, we use medication and bariatric surgery to treat medical problems, while the psychologists work on behavior modifications and the dieticians educate the child and the family on healthy eating choices," she says.

Schwarzenberg stresses that children are not put on a diet - rather, they learn new, healthy habits that will last a lifetime. "We're not doing this solely for cosmetic reasons," she says. "We are treating a chronic lifelong disease."

Parents need to set a good example for their kids, starting with eating right. Although parents might be overwhelmed at the thought of putting together a balanced meal while dealing with work and busy family schedules, it's not as hard as it might seem, Schwarzenberg says. "All you need is a loaf of bread and some deli turkey for a healthy sandwich. Add some apple slices to the plate, and you're doing a pretty good job." Grocery stores are filled with easy options, from salad in a bag to rotisserie chicken.

When asked for tips on how to help children eat right and lead a healthy lifestyle, Schwarzenberg offers these four simple tips:

1. Eat five servings of fruits and vegetables a day. "This isn't as hard as it sounds when you realize that one serving equals about a handful," says Schwarzenberg.

2. Limit kids' screen time to two hours a day total. That includes TV, video games, and computer time.

3. Help your child get one hour of physical activity a day. That can be as easy as a family walk around the neighborhood after dinner.

4. Don't give kids pop or fruit juice. "Many people are surprised by how much sugar is in fruit juice," says Schwarzenberg. "You're much better off with a piece of fruit instead."

Posted by Dick Enrico at 03:44 PM | Dealing with Childhood Obesity | Comments (0) | TrackBacks (0)

All too often, we go through life, stumbling down the road of good intentions. We intend to get in that workout today. Or, we intend to begin an exercise program. Intentions, alone, are not enough! As the Nike ad states: JUST DO IT! And, do it with consistency!

Exercising consistently has many benefits. And, knowledge of those benefits may be used to motivate you to exercise consistently! It's a continuous cycle. First, become aware of the benefits of exercise. Next, use that knowledge to inspire you to begin an exercise program. Stick with that exercise program on a consistent basis and reap the rewards of those benefits. Experiencing the benefits firsthand will motivate you to continue to exercise consistently.

What are some of the benefits of consistent exercise?

One of the major benefits is the development of a healthy lifestyle, which can lead to good health and add vitality to your life, as you grow older. Consistency in exercise becomes a habit--a normal part of your everyday life. With regularity, exercise can produce good physical fitness, help you control your weight, and provide you with more energy.
Regular exercise may lead you to develop healthier eating habits, as well. (All that exercise could cause you to rethink consuming those chocolate chip cookies. And, it may be that regular exercise will simply diminish your craving for junk foods, altogether!)
Another benefit that may be derived from exercising consistently is improved quality of sleep. In fact, eventually, your body may require less sleep, as a result of regular exercise.
Consistent exercise improves mental alertness.
When you work out consistently, you'll find yourself looking forward to having that time to yourself...time to think or meditate or release a some stress as you exercise.

As a result of getting into good physical shape, you'll feel more confident about yourself.
You'll be able to join in on activities that require energy, flexibility, and stamina.
There are additional benefits to exercising consistently. For instance, when you begin your day with a workout, your metabolism speeds up and remains elevated for several hours, helping you burn more calories throughout the day. Your body also adjusts to regularity of workouts. As a result, your body improves physiologically.

How do you stick with a consistent exercise program?

According to Greg Landry, M.S., "over 90% of people who exercise 'consistently,' exercise in the morning. If you want to exercise consistently, odds are in your favor if you exercise first thing in the morning." However, the important thing is to pick a time of day that is convenient for you, when you are at your best, and set aside that time for your workouts.
Try to work out 6 to 7 days per week, even if all you do is take a 30 minute walk. The human body was designed to be active on a daily basis. It's easier to remain consistent in your workouts if you work out more than a couple days per week. Frequency is important!
Set goals for yourself. Keep records of your daily workouts and note your progress towards your goals.
Engage in workouts that you find enjoyable. If you hate what you're doing, most likely you won't stick with it!
Train for a competition, such as a 10K. Training equals consistency!
Find a friend to exercise with! Having a friend to encourage you and to work out along side of you tends to increase your chances of consistently exercising successfully.
If you can afford to do so, hire a personal trainer to keep you motivated to exercise consistently.
Wear good shoes to prevent discomfort and injury.
Reward yourself occasionally for being consistent in your exercise program!
Whether you're just beginning an exercise program or have been dragging your feet on your current one, remember this: CONSISTENCY IS THE KEY TO A SUCCESSFUL EXERCISE PROGRAM!

Posted by Dick Enrico at 03:50 PM | Consistency Is The Key! | Comments (0) | TrackBacks (0)

Heart disease is the number one killer in the United States! Even the most active athletes have to abide by certain rules in order to stave off this dreaded killer. No one is exempt from these rules!

Exercise is Vital for a Strong Heart

Regular exercise is very important for building a strong heart and to help keep it strong. The best kinds of exercises for developing and maintaining good cardiovascular health are those that provide an aerobic workout. Aerobic workouts include activities that can be sustained for long periods of time without experiencing too much fatigue, as a result of the body's ability to deliver and utilize oxygen efficiently. Performing aerobic exercise with enough intensity and for extended periods of time will raise the heart rate, allowing your heart muscle to be worked sufficiently to increase your cardiovascular health and reduce your risk of heart disease.

Examples of aerobic exercises include walking, jogging, bicycling, hiking, cross-country skiing, and swimming. Ideally, a minimum of 30 minutes of some sort of aerobic activity daily should be incorporated into your lifestyle. But, any exercise is better than no exercise, at all. (Seek the advice of your physician before beginning any exercise program.)

Exercise is Not Enough - Watch What You Eat

When it comes to keeping your heart healthy, regular exercise is extremely important. However, it simply is not enough! The kinds of food that you consume daily play a vital role in heart health, as well.

What kinds of foods should you eat in your efforts to lower your risk of heart disease? And, what kinds of foods should you avoid?

One healthy choice to consider is eating fish a few times per week, instead of eating lots of meats that are high in saturated fat. The best fish to eat are those which are highest in essential omega-3 fats, such as salmon and tuna. Fish is also a good source of protein.

It is important to limit your intake of foods that are high in saturated fat, such as greasy hamburgers, fatty cheeses, and ice cream. No more than 10 percent of your daily calories should come from saturated fats, according to the American Heart Association. Too many saturated fats in your diet can lead to clogged arteries and high cholesterol levels. Some fat in your diet is necessary, however.

Try to make the bigger percentage of your daily fat intake monounsaturated fats, such as canola oil or olive oil, which seem to be more heart-healthy than saturated and polyunsaturated fats. And, limit your total daily fat intake to a maximum of 30 percent of your daily calorie intake.

Other dietary measures to take towards preventing heart disease include eating sufficient amounts of foods rich in soluble fiber, such as oats, beans, and split peas. According to diet expert, Nancy Clark, soluble fiber helps lower cholesterol levels. Also, it's a good idea to substitute low-fat or skim milk for whole milk and cream. The main thing to remember is that balance in your diet is the key to optimal health!

Of course, genetics play a big role in one's health. Some people are genetically predisposed to be at high risk of developing heart disease. For these people, it's very important to monitor cholesterol levels. And, if you're healthy and over 20, it's a good idea to have your cholesterol levels checked at least once every five years.

Your HDL (good cholesterol) level should be at least 25 percent of your total cholesterol level, according to Nancy Clark's Sports Nutrition Guidebook. "Because exercise tends to boost HDL, active people often have a high percent of this good cholesterol. Their total cholesterol may be higher than that of a sedentary person. But as long as 25 percent of it is HDL, these individuals have a lower risk of heart problems. The higher the HDL percent, the better."

Keep exercising regularly! Eat a healthy, balanced diet! And, live long and prosper!

Posted by Dick Enrico at 03:39 PM | Striving to Prevent Heart Disease | Comments (0) | TrackBacks (0)

Overfatness and obesity are on the rise among U.S. citizens. According to the American Obesity Association, severe obesity is now at 4.7%. That's up from the 2.9% reported in the 1988-1994 National Health And Nutrition Examination Survey conducted by the Centers for Disease Control and Prevention. Among adults who are 20 years old and older, 64.5% are overweight, and 30.5% are considered obese.

Women lead in the number of those who are considered either obese (34%) or severely obese (6.3%). Men lead in the number of those who are considered merely overweight (67%). And, the number of children in the U.S. who are either overweight or obese is also on the increase! In fact, at least twice as many American children are now overweight than in the 1960's!

Overfatness and obesity can be attributed to several factors. Although genetics, glandular disorders, and/or a slow metabolism may play a role in being overweight or obese, excess food consumption and lack of physical activity remain the primary causes for being overweight or obese.

Americans have become a sedentary society, which thrives on high-calorie, high-fat, low-nutrition fast food. If one combines an inactive lifestyle with a high-calorie, high-fat diet, one's chances of becoming overweight increases greatly! This appears to be what's happening in our country! And, according to the American Obesity Association, studies have shown that obesity has increased among people of all education levels (with the highest increase among those with less education) and in all geographic regions of the U.S.

Obesity increases one's risk of illness and serious diseases, such as heart disease and diabetes. It also increases one's risk of early death, as a result of such diseases. In addition, obesity puts an individual at higher risk for impaired mobility. And, those who are overweight or obese tend to be discriminated against in school or the workplace and are often socially shunned. They often lack self-confidence, too, as a result of the appearance of their bodies.

It's never too late, however, to make lifestyle changes to combat weight problems! If most cases of obesity arise from too little exercise and too much caloric consumption, then, two ways to change one's lifestyle would be to consume fewer calories and to get more exercise!

Although dieting, alone, can lead to weight loss, it usually causes the weight to be lost in lean tissue, instead of in fat tissue. (And, skipping meals is definitely NOT a recommended method of losing weight!) Studies have shown, however, that combining balanced, nutritious, moderate-calorie meals with regular exercise can lead to loss of body fat. (Loss of no more than 1-2 pounds per week seems to be ideal.)

The best way to maintain control of body fat is to set realistic goals, which incorporate aerobic activity, such as walking, jogging, swimming, and any other activity that can be sustained for at least 30-60 minutes. These activities work best when engaged in 5-6 days per week. More vigorous exercise can be beneficial, as well. But, many people cannot keep up with vigorous exercise for extended periods of time. Therefore, less vigorous activities, which can be maintained for longer periods, are better for fat control.

Implementing strength training into one's exercise routine can be effective, too, in maintaining one's desired body composition. Through strength training, muscle mass is increased. An increase in muscle mass or lean body mass allows more calories to be burned when the body is at rest. In turn, the body develops a higher metabolic rate, which promotes the burning of more fat. Also, for those who have more muscle mass, more calories are burned when engaged in physical activity.

By setting goals that are within reach, by exercising regularly, and by eating healthy, balanced meals, the Battle of the Bulge CAN be won! It won't happen overnight! However, changing one's lifestyle for a lifetime can produce lasting results!

Posted by Dick Enrico at 03:16 PM | Burn Body Fat Through Exercise | Comments (0) | TrackBacks (0)

2nd Wind Exercise Equipment opens new store in Eden Prairie Mall in Eden Prairie, MN.

Posted by Dick Enrico at 01:37 PM | 2nd Wind Exercise Now Open In Eden Prairie Mall | Comments (0) | TrackBacks (0)

Our body is at its peak at about age 30. After this, the key components of fitness decline leading to a tendency to put on weight. Even more disturbing is what's going on behind the scenes.

Bone and muscle loss begins around age 35. Flexibility and strength are also on the decline, as body fat levels and blood pressure are on the rise. A whopping 50% of these changes are a direct result of inactivity. With regular exercise you can take control of your life and delay the effects of the aging process. Additionally, you can reverse many of the effects that have already taken place.

So how do you take control? You have to choose to move! Make exercise an integral part of your daily routine. A good exercise routine contains all three elements of fitness including: 1) strength or resistance training 2)aerobics 3)flexibility. By far the most ideal way for a woman to workout is circuit-training which incorporates these three elements into one effective and time efficient routine.

Some ladies are under the common misconception that an aerobics only exercise routine is the answer to weight loss and weight control. This is definitely not the case. Since 75% of the calories that you burn are burned at rest, aerobic exercise is not as effective as developing muscle, to increase your bodies' ability to burn calories around the clock.

As a result of the natural aging process, ladies lose lean muscle mass every year and replace it with fat. This is the primary reason that weight control and weight loss becomes so much more difficult then when you were 18. One pound of fat burns only about 4 calories per day while one pound of muscle burns approximately 50 calories per day. Just think… after 10 years of muscle loss your metabolism has slowed down by as much as 450 calories a day.

Ladies, if you want to lose fat, gain muscle tone, firm your arms, flatten your abdomen, lift and shape your rear, and maybe shave a few inches, then include strength training into your workout routine. Ladies who include strength training in their exercise program lose an average of 44% more fat than those who don't.

The behind the scenes effects of strength training are even more important. A regular exercise program which includes strength training will slow down and reverse many of the effects of aging. Even people in their 90's have seen up to a 200% improvement in strength within a few weeks of starting an exercise program. So no more excuses ladies…you can be fit.

Posted by Dick Enrico at 05:02 PM | Fit After 40 | Comments (0) | TrackBacks (0)

This article is for those of you who have very limited time to devote to exercise, but are serious about getting or staying in shape. Most fitness experts agree that even devoting 30 minutes to strength training two or three times a week is sufficient for strength and muscle development. Many people make the mistake of adding more exercises and sets to their program to make it harder. To increase intensity, do not look for ways to do more exercise, look for ways to do the same or even less, by efficiency. Try to increase the intensity and shorten your workout time by using the following methods.

1. Make sure exercise is convenient: Getting to your exercise equipment should be easy and convenient. If you have to drive a half an hour to get to your gym, you will view working out as a chore. If you spend more time traveling to the gym than you do in the gym, you might want to consider a program that you can do in your home. Muscles do not care where the resistance comes from--they are going to respond. Resistance can be from body weight (push-ups), Thera-band® (rubber resistance), free weights, machines, or a combination of any of these.

2. Work several muscles in one exercise: Another way to fit weightlifting into your busy schedule is to choose exercises that work several major muscle groups at the same time. Squats or the Leg Press (you can find the instructions and video demonstrations for these and many other exercises on my site) works the quadriceps, hamstrings, buttocks, and calves. Essentially, you will be training four muscle groups at the same time with these exercises.

3. Limit resting time: Skip the usual minute or so of resting time between exercises. You can do this by doing Supersets, which involves doing two or more successive exercises for a given muscle group without rest in between. This can be done one of two ways: The first is to do two or more exercises in a row for the same muscle group without any rest in between. For example, do a set of the Shoulder Presses and follow them immediately with a set of Lateral Raises. This saves time and forces a lot more blood into the shoulders and provides a more intense and effective training stimulus for the shoulder muscles.

The second way to do supersets is to train two opposing muscle groups without any rest in between. You can use this superset style of training for two different muscle groups, but only if they have an agonist/antagonist relationship with each other. In other words, on any given lift one muscle is contracting and the other muscle is relaxing (such as the biceps and triceps when performing a biceps curl). Choose muscle groups that are physically close together such as biceps and triceps, or chest and back, or quadriceps and hamstrings.

4. Have alternate exercises for each muscle group: This is especially important for those who are pressed for time. Often there will be someone working on the piece of equipment you want to use. You should always have a back-up plan, an alternate exercise that trains the same muscle group.

I hope you found this information helpful. Your greatest challenge is not learning new exercises or the proper technique; it's not learning how many sets or reps to do or how much weight to use. Nor is it deciding when or how to change your routine. The greatest challenge facing you at this moment is deciding whether you are willing to take action and make time for yourself and make strength training a priority.

When you begin achieving great results, the excitement and fun you experience will make the change and time you've spent well worth the effort. Action creates motivation! Good luck: I hope you enjoy all the wonderful benefits of an effective strength training program.

Posted by Dick Enrico at 04:10 PM | Making Time For Strength Training | Comments (0) | TrackBacks (0)

I am often asked why one person develops strength and muscle faster than another when he or she is performing the same exercises, following the same training program. Many people feel that they must be doing something wrong because they aren't getting the same results as another person. It's important to realize that there are six primary factors affecting every individual's ability to achieve strength and muscle development, and we have little or no control over most of them.

Type of Muscle Fiber

One of the most influential factors is muscle fiber type. We have two basic types of muscle fibers, often referred to as "slow twitch" and "fast twitch." Slow twitch muscle fibers are best used for cardiovascular (aerobic) activities. They produce small levels of force for long periods of time and thus are better suited for endurance activities. Fast twitch fibers are best used for anaerobic activities. They produce high levels of force for short periods of time and are best suited for power activities such as weightlifting.

Most men and women have an equal combination of both slow twitch and fast twitch fibers. However, some people inherit a high percentage of slow twitch fibers that enhance their performance in endurance activities, such as long distance runners. Most world class marathon runners have a very high amount of slow twitch fibers. World class sprinters or football players, for example, have relatively more fast twitch muscle fibers. Although both fiber types respond positively to strength training exercises, the fast twitch types experience greater increases in muscle size and strength, and thus may obtain greater and/or faster results from a strength training program.

Age

Another factor over which we have little control is age. Studies show that people of all ages can increase their muscle size and strength as a result of a safe and effective strength training program. However, the rate of strength and muscle gain appears to be greater from age 10-20, the years of rapid growth and development. After reaching normal physical maturity, muscular improvements usually don't come as quickly.

Gender

Gender does not affect the quality of our muscle, but does influence the quantity. Although men's and women's muscle tissue are characteristically the same, men generally have more muscle tissue than women do because muscle size is increased by the presence of testosterone, the male sex hormone. The larger the muscles, the stronger the person; this is why most men are stronger than most women.

Limb and Muscle Length

Another strength factor that is naturally determined is limb length. Persons with short limbs tend to be able to lift more weight because of advantageous leverage factors (arms and legs). Similarly, differences in strength development may come about because of variation in muscle length. Some people have long muscles, and some people have short muscles. Persons with relatively long muscles have greater potential for developing size and strength than persons with relatively short muscles.

Point of Tendon Insertion

Muscle strength is also influenced by the point of tendon insertion. For example, let's say Jim and John both have the same arm and muscle length. However, Jim's biceps tendon attaches to his forearm farther from his elbow joint than John's does. This gives Jim a biomechanical advantage: he is able to lift more weight than John in biceps exercises such as the Biceps Curl.

Other Important Factors

All of these factors affect our ability to gain strength and muscle development through training. Keep in mind, however, that the most influential factor in achieving good results is using a very slow, controlled lifting movement and lifting to the point of muscle fatigue.

In addition to using good lifting technique, it is absolutely imperative that you not only train with intensity on a well-balanced program, but also give your muscles enough resting time between training sessions. Overtraining is a common mistake people make; it happens not only when you don't allow your muscles enough rest, but also when you train with too many sets and exercises for each muscle group.

Another mistake people make is doing the same program over and over again even after they have reached a plateau. Any time you 1) stop gaining strength or muscle size or 2) get bored, it is crucial that you change the program, so that you can go through a whole new phase achieving new results.

We inherit most of these factors affecting strength from our parents, and they have a big impact on our size, strength, and appearance. It is very important that you not become obsessed with trying to look like a world-class body builder--or any other body type that is not your own. We are not all meant to look the same. It is very important that you learn about and accept your own body's characteristics and type, so you can develop a reasonable program specific to realistic goals and personal interests.

Genetics does clearly play a role in your health and appearance, but they certainly do not determine how often or well you train. Even if you are born with a genetic predisposition to being overweight or weak, the way you live is what will ultimately determine whether you become fit and strong or fat and weak.

Weightlifting provides many important benefits that cannot be achieved by any other exercise or activity. Physiologically, the benefits of consistent strength training include an increase in muscle size and tone, increased muscle strength, and increases in tendon, bone, and ligament strength. Strength-training has also been shown to improve psychological health as well, by increasing self-esteem, confidence and self-worth. If you understand and accept your body, you will be able to work with it, not against it. Everyone can improve their strength, appearance, and performance level by consistently implementing an effective strength training program. Good luck: I hope you enjoy all the many benefits of strength training.

Posted by Dick Enrico at 04:05 PM | Factors Affecting Strength | Comments (0) | TrackBacks (0)

Most people's primary motivation for weight management is to improve their appearance. Equally important, however, are the many other benefits of proper nutrition and regular exercise.

Weight management through reduction of excess body fat plays a vital role in maintaining good health and fighting disease. In fact, medical evidence shows that obesity poses a major threat to health and longevity. (The most common definition of obesity is more than 25 percent body fat for men and more than 32 percent for women.) An estimated one in three Americans has some excess body fat; an estimated 20 percent are obese.

Excess body fat is linked to major physical threats like heart disease, cancer, and diabetes. (Three out of four Americans die of either heart disease or cancer each year; according to the National Health and Nutrition Examination survey, approximately 80 percent of those deaths are associated with life-style factors, including inactivity.)

For example, if you're obese, it takes more energy for you to breathe because your heart has to work harder to pump blood to the lungs and to the excess fat throughout the body. This increased work load can cause your heart to become enlarged and can result in high blood pressure and life-threatening erratic heartbeats.

Obese people also tend to have high cholesterol levels, making them more prone to arteriosclerosis, a narrowing of the arteries by deposits of plaque. This becomes life-threatening when blood vessels become so narrow or blocked that vital organs like the brain, heart or kidneys are deprived of blood. Additionally, the narrowing of the blood vessels forces the heart to pump harder, and blood pressure rises. High blood pressure itself poses several health risks, including heart attack, kidney failure, and stroke. About 25 percent of all heart and blood vessel problems are associated with obesity.

Clinical studies have found a relationship between excess body fat and the incidence of cancer. By itself, body fat is thought to be a storage place for carcinogens (cancer-causing chemicals) in both men and women. In women, excess body fat has been linked to a higher rate of breast and uterine cancer; in men, the threat comes from colon and prostate cancer.

There is also a delicate balance between blood sugar, body fat, and the hormone insulin. Excess blood sugar is stored in the liver and other vital organs; when the organs are "full," the excess blood sugar is converted to fat. As fat cells themselves become full, they tend to take in less blood sugar. In some obese people, the pancreas produces more and more insulin, which the body can't use, to regulate blood sugar levels, and the whole system becomes overwhelmed. This poor regulation of blood sugar and insulin results in diabetes, a disease with long-term consequences, including heart disease, kidney failure, blindness, amputation, and death. Excess body fat is also linked to gall bladder disease, gastro-intestinal disease, sexual dysfunction, osteoarthritiis, and stroke.

Reducing Body Fat Reduces Disease Risk

The good news is that reducing body fat reduces the risk of disease. At the University of Pittsburgh, researchers studied 159 people as they followed a weight management program. The subjects were under age 45 and 30-70 pounds overweight. Those subjects who were able to shed just 10-15 percent of their weight and keep it off during the 18-month study showed significant improvement in HDL cholesterol and triglyceride levels, waist-to-hip ratio, and blood pressure. In fact, according to the New England Journal of Medicine, body fat reduction is a more powerful modulator of cardiac structure than drug therapy.

For people with a family history of heart disease, an active lifestyle can slow or stop the process for all but those with serious genetic disorders. Studies by Dean Ornish, MD, have shown that a comprehensive intervention program that includes regular physical activity, a low-fat diet and a stress reduction program can even reverse the heart disease process.

Evidence also shows that an active lifestyle and its help in reducing body fat is associated with a reduced risk for some types of cancers: prostate for men, breast and uterine cancers for women. (Frisch, et al 1985)

In addition, regular physical activity and a low-fat diet are successful in treating non-insulin dependent diabetes (NIDDM); for some patients, it has reduced or eliminated the need for insulin substitutes. In general, regularly active adults have 42 percent lower risk of developing NIDDM.

Gaining Weight Happens to Most of Us

The average American gains at least one pound a year after age 25. Think about it. If you're like most Americans, by the time you're 50, you're likely to gain 25 pounds of fat, or more. In addition, your metabolism is also slowing down, causing your body to work less efficiently at burning the fat it has. At the same time, if you don't exercise regularly, you lose a pound of muscle each year. Consequently, people are not only increasing their body fat stores, increasing their risk of disease, but they're also losing muscle, increasing the risk of injury, decreasing activity performance, and further slowing down metabolism.

Very few Americans exercise in any significant way. The President's Council on Physical Fitness and Sports estimates that only one in five Americans exercises for the healthy minimum of 20 minutes, three or more days a week. In fact, the average American gets less than 50 minutes of exercise per week. Even worse, two out of five Americans are completely sedentary.

The Answer: Healthy Eating and Physical Fitness

But there is hope. Moderate weight loss--of fat, not muscle--and a healthy and active lifestyle--not dieting--have been found to lower health risks and medical problems in 90 percent of overweight patients, improving their heart function, blood pressure, glucose tolerance, sleep disorders, and cholesterol levels, as well as lowering their requirements for medication, lowering the incidence and duration of hospitalization, and reducing post-operative complications eight times less likely to die from cancer than the unfit, and 53 percent less likely to die from other diseases. Fit people are also eight times less likely to die from heart disease.

So, are you willing to be patient and make gradual changes in your life that will lead to a healthier, happier you? Once you have made the decision to go forward and accept change, the hard part is over. Sure, there is plenty of work to be done, but it really doesn't matter how long this new process takes. If you allow changes to take place over several years, your body will adjust comfortably, and you will be more likely to maintain the healthy lifestyle permanently.

When you begin achieving improvements in energy and physical and psychological performance, the fun and excitement you experience will make the change well worth the effort. Action creates motivation! Good luck: I hope you enjoy all the wonderful benefits of a safe and effective weight management program.

Posted by Dick Enrico at 04:01 PM | The Dangers of Excess Body Fat | Comments (0) | TrackBacks (0)

One way to stay motivated is to constantly remind yourself that a worth-while pay-off lies ahead; a new, healthy, strong you is emerging. Effective, consistent exercise will not only improve your overall health and fitness, but will also improve your appearance, energy level, and social interactions. Also, look forward to the many psychological benefits as well: confidence, self-esteem, and relief from depression, anxiety and stress.

If you are serious about your health and well-being, you will take action and begin an exercise program, and you will benefit in all these ways. Once you see the results, you will become even more motivated. Action creates motivation!

Set Goals

Goal-setting is another great way of staying motivated. Goals focus your workout program and clarify what you are trying to achieve. As you attain each goal, you gain encouragement and further motivation. Here is how to achieve the goals you set and obtain the results you deserve.

1. Make sure your goals are measurable: A vague goal, such as "I want to be fit," gives you nothing to shoot for. Decide when and what you are going to achieve, such as "I want to lose 2 percent of my body fat by August 1st."

2. Be realistic: Make sure your goals are attainable. If you set your expectations too high, you will get frustrated and will be more likely to quit. Make sure, however, that your goals are not too easy; they should be challenging. When you achieve a challenging goal, your pride and satisfaction will create more motivation.

3. Set short-term goals as stepping stones to your "ultimate" (long-term) goals: If your long-term goal is to bench press 200 pounds in one year, then set short-term weekly or monthly goals of the weight you will need to bench press to achieve your long term goal--develop a plan. It is a lot easier to accomplish a goal one day or week at a time, such as increasing 2.5 or 5 pounds a week, than it is to think that you need to increase your bench press by 50 pounds.

Make It Fun

Another way of assuring that you stay motivated is to make exercise fun. If you perceive your workout as a chore, you more than likely will not stick with it. Here are some techniques for making your workout something to look forward to.

1. Add Variety: If your weightlifting is getting tedious and boring, change one of these factors:

Vary how often you do an exercise and the number of sets and reps you do.
Find an alternate exercise; for example, if you always do the bench press using a barbell, try doing it with dumbbells or on a machine.
Change the order of the exercises you do for each muscle group and the muscle groups themselves.
2. Include Friends and Family: Training with a workout partner not only makes your training session more fun, safe, and intense, but will also increase the likelihood of your showing up at the gym. Make sure you pick a partner whose goals and interests are similar to yours and who is willing to spot you correctly and motivate you to do your best.

3. Fight Discouragement: If once in a long while you blow off a workout because you choose to go out with friends, just accept and enjoy your choice--do not feel guilty. Otherwise, the sense of failure can make it harder to get yourself back on track. Focus on how much progress you have made so far, not on how far you have to go.

4. Expect and Prepare for Plateaus: If you feel you have reached a plateau and/or are bored, do not give up--this is a natural part of working out. Make sure to vary the exercises, sets, repetitions and order of your workout--continually search for new ways of making your routine fun and exciting.

5. Schedule your Workout: If you always exercise on the same days at the same time, your routine will become a fixture in your life, not a whim. Not going to the gym will feel unnatural. Including exercise into your busy schedule will be an adjustment, and staying motivated will be equally challenging. Change is difficult for many people. However, if you have the willingness to work through the initial emotional discomfort as you move step by step through a safe and effective program, you will find the confidence, commitment and determination that will ease the way.

When you begin achieving great results, the excitement and fun you experience will make the change well worth the effort. Action creates motivation! Good luck: I hope you enjoy all the wonderful benefits of a healthy, active lifestyle.

Posted by Dick Enrico at 04:15 PM | Staying Motivated | Comments (0) | TrackBacks (0)

Success is what you are prepared to make of yourself every single day. That one cold morning when you want to roll over but instead get up and go to workout, is a defining moment. Success boosts self-confidence and is self perpetuating. We all know it, thrive on it and love it.

Failure on the other hand is perceived as a stressful, negative experience. It means challenge, difficulties, not knowing or worst of all defeat. It affects our self-esteem negatively, builds upon itself and could become a pattern. It could mean a threat to our survival. So we have an aversion to it. We dislike failure.

Well, did you know that failure like stress is actually good for you? Out of the trial and error, the grueling and rigorous demands of trying and failing we humans learned what worked to survive.

Failure is something we as humans need to encounter for new growth and creative changes - uprisings. Failure causes us to reassess, reevaluate, and start again. Out of necessity we learn to take risks, and think "outside the box". Failure is the fertile soil from which seeds burst and blossom. Failure challenges our will to survive.

Did you know that no stress is absolutely the worst of all stressors. Stress is like body temperature: if it's too low or too high, you can't survive, but the right balance can keep you going strong. It makes sense to use stress energy positively, to meet life's challenges. Stress is not all bad. Yes, you may fail. This is life. Life’s winners accept that in trying they may have to adjust and even start again and again. The difference between successful people and others is not whether you make mistakes or even temporarily fail, but how you respond.

So how does this apply to your workouts? Expect more of yourself. Set higher standards! This sets you up for failure. Of course you can't reach that next higher level immediately. You'll keep trying and failing until you do. In the meantime when you don't meet them, ask yourself did I try my best? Did I give it my all? If your answer is yes then, yes you failed and you yes you failed successfully! Now you'll be a step closer to that new fitness level. You'll get healthier and fitter and at the same time toughen yourself psychologically and emotionally to handle the dreaded Failure

Posted by Dick Enrico at 04:10 PM | Success Versus Failure in the Exercise Department | Comments (0) | TrackBacks (0)

You've tried virtually every "diet" you can think of and still haven't lost weight. Or, perhaps you've lost weight only to quickly gain it back. You feel like you are in a never-ending battle that you just can't win. Does this sound familiar? Stop beating yourself over the head in frustration!

More than likely you just aren't armed with the right information to help you be successful in reaching your weight loss goals. There are so many diet misnomers floating about that it's easy to feel like your drowning. The first step toward success is distinguishing fact from myth and using the power of knowledge.

To help you get started on the path to permanent weight loss and healthy living, read below to learn what's true and what's false in the world of diet and fitness. Take the quiz below to test your knowledge and you'll learn what it really takes to beat the scale. Read each question and answer true or false. Then read below to find out whether or not you guessed right.

1. Skipping Meals Is a Good Idea
2. You Can Spot Reduce Certain Parts of Your Body
3. Eating Late At Night Makes You Fat
4. If Something Is Fat Free, You Can Eat As Much As You Want
5. Eating Less Than 1200 Calories Will Accelerate Weight Loss
6. Salads Are Always A Great Eating Out Choice
7. You Can Lose and Maintain Weight Without Exercise
8. If You Only Lose One Pound A Week You Need A New Diet
9. You Shouldn't Exercise Every Day
10. You Should Wait To Strength Train Until You've Lost Weight

1. False. The idea behind this myth is that you'll consume fewer calories in the entire day. The reality is that you probably will consume at least the same amount, if not more. Skipping a meal lowers your blood sugar. Low blood sugar usually makes you very hungry. In return you end up eating quickly and probably making poor food choices when those hunger pains come a knocking. Eating several small meals per day helps you stabilize blood sugars and control your appetite.

2. False. If you slave over 200 sit ups a day, it still isn't going to get rid of your spare tire. Fat is lost evenly throughout the body. You can't focus on one body part and only work it in an attempt to reduce that fatty area. To help a trouble spot you must focus on overall fitness - aerobic workouts, strength training, good nutrition and more. That's the only way to reduce extra fat.

3. False. Your body doesn't determine your weight based on WHEN you eat. It just cares how much you eat. What's important is determining how many calories are coming in versus how many are going out. You need to find the right balance based on how much your eating and exercising. If you take in more calories than you burn, then the extras will be stored as fat. That's true whether you eat at night or not.

4. False. For the most part, a calorie is a calorie is a calorie. Sure, it is a little more complex than that but just keep in mind that for every extra 3,500 calories that you take in and don't burn off, you will gain a pound. Does it matter if all of those 3,500 calories are fat-free? No! Your body just cares that the extra calories were consumed. Plus, fat makes you feel full. If you don't eat enough of it, you may find yourself constantly hungry and you may end up consuming more calories than if you had eaten something with fat in it to begin with.

5. False. In fact, it may have the opposite effect. Too few calories per day causes your body to adapt to a minimal amount of food, and slows down your metabolic rate. The body may think it's "starving" and actually hold onto every bit of food to ensure survival. Then, when you begin to eat normally, your calorie needs are reduced and you end up gaining more weight even though you are consuming less food.

6. False. Sometimes you'd be better of eating a burger than a salad. Many restaurant salads are dripping in high calorie, high fat dressings. Plus, they often add fatty toppings like croutons and bacon bits. If you are going to choose a salad, be sure the dressing and extras don't sabotage your calorie counting.

7. True. When it comes right down to it, weight loss is about the difference between intake and output. As long as you are burning more calories then you are consuming, then you should be able to lose weight. So, exercise isn't a necessity but it certainly is the best approach. Study after study has proven that groups that both maintain an appropriate calorie intake and also exercise have better weight loss successes and are better at keeping it off. Plus, exercising provides SO many health benefits it would be crazy not to include it as part of a healthy lifestyle.

8. False. Losing 1-2 pounds per week is actually an excellent weight loss rate. If you lose more than that, then it's very likely that it won't be permanent. You'll just end up gaining it back. When you lose at rapid paces, typically you end up losing water weight and lean mass. You want to lose fat. So, even though the scale may show less, you won't be as healthy and won't look as good.

9. True. It's not necessary to exercise every single day of the week. Sure, it's great if you can get some type of physical activity in on a daily basis. But, it also is important to give your body rest time to recover and improve. For example, you don't want to lift weights every day working the same muscles. They need time to rest. And, intense cardio workouts daily can wear you down. Resting one day a week can actually help you.

10. False. Strength training is an essential part of good fitness. Virtually everyone should include some type of strength training in their weekly workouts regardless of whether they are wanting to lose weight, just maintain it, or build muscle. And, muscle actually helps your metabolism (e.g. helps you burn calories), so you should do it as part of a weight loss program

Posted by Dick Enrico at 04:04 PM | Weight Loss and Exercise Myths | Comments (0) | TrackBacks (0)

Osteoporosis affects millions of people worldwide, and it’s growing at a fast rate. Here is how to prevent it and help reverse it.

THE BASICS

The human body has 206 bones. These bones provide 5 critical functions. They provide protection to vital organs such as the heart and brain. They provide support to the muscles so that an erect posture is possible. They provide a lever system so that the muscles can provide us with motion, they produce red blood cells and they are storage bins for a number of crucial minerals.

Bone is composed of an organic compound called collagen, a protein that is also found in tendons and cartilage, and the minerals calcium and potassium. In 1892, Julius Wolf described how the composition of human bones is dependent on the amount of stress that is place upon them. The principles of Wolff’s Law states that the more stress that is placed on a bone, the stronger it becomes. Conversely, reduced or lack of stress on the bone will result in a weakening of the bone. “Use it or lose it” is a common phrase that describes this theory.

There are two types of bone in the human body. Trabecular bone resembles a latticework of interconnecting bridges. These structures, which store the body’s calcium, are tapped to raise blood calcium when the daily calcium from the diet is low. When dietary calcium is sufficient, the storage structures are replenished. The other type of bone is cortical bone. This is the dense, ivory exterior that you are more familiar with. The trabecular bone is generously supplied with blood vessels, which make it more active in storing and giving up the calcium and other minerals. Weakening of the bone results when the trabecular bone is sending out more minerals than it is taking in. Losses in the trabecular bone generally begin in for men and women when they are in their twenties. Cortical bone loss usually begins after 40 years of age.

TYPES OF OSTEOPOROSIS

There are two classifications of osteoporosis. Type I is characterized by rapid bone loss. Sometimes up three or more times normal. This type affects mostly the trabecular bone. Bone breaks can show up suddenly. The bones can become so fragile that the bodies weight is sometimes enough to cause breaks. Type I attacks six times more women than men. Type II affects both trabecular and cortical bone. Bone loss is more gradual. The vertebrae may compress resulting in the dowagers hump which is the hunched over posture that some elderly people develop.

RISK FACTORS

LOW BONE GROWTH IN EARLY YEARS

The bones make gains in strength and density into the mid thirties. After the mid thirties, bone mass begins to be lost. Calcium intake in the younger years can have a great effect on bone health in later years. Individuals that grow strong bones in their early years have more bone to draw on. As the bone mass deteriorates they have more bone remaining.

MENOPAUSE

Menopause may be the greatest contributor to osteoporosis. Loss of bone minerals jumps from approximately .3 percent per year before menopause to 2.5 to 3 percent after menopause. The National Osteoporosis Foundation (NOF) says that women may lose up to 20 percent of total bone density in the first 5 to 7 years after menopause. This is due to the lack of estrogen, which is not produced after menopause. Estrogen is a female sex hormone that plays a larger role in bone strength.

PHYSICAL ACTIVITY

Lack of weight bearing exercise will lead to loss of bone density and strength. Studies on astronauts have shown that living in a zero gravity environment leads to a remarkably rapid loss of bone. Muscle strength and bone strength seems to go hand in hand. Even swimming, which is not a weight bearing activity, seems to promote bone strength. Weight bearing exercises seems to promote a higher degree of bone strengthening.

SMOKING AND ALCOHOL

Smokers show a higher incidence of fractures than non-smokers do. Smoking interferes with the body’s production of estrogen. Women who smoke are shown to lose 5 to 10 percent of their bone mass prior to menopause. Alcoholics also suffer more fractures that normal. This may be due to the fact that alcohol is a diuretic, which causes fluid loss. Calcium may be lost at an excessive rate through the urine.

PREVENTION

CALCIUM INTAKE

Higher calcium intake during childhood increases bone mass by up to 8 percent, according to studies. Vitamin absorption is also important. There must be sufficient amounts of Vitamin D available to promote the absorption of the calcium.

A guideline of calcium intake has been developed by The National Institutes of Health Consensus Development Conference on Optimum Calcium Intake. They recommend 1,500 milligrams per day for postmenopausal women who are not taking estrogen and men over 65. 1,000 milligrams per day for premenopausal women, postmenopausal women who are taking estrogen and men between 25 and 64. 1,200 to 1,500 milligrams per day for young adults between 11 and 24 years old.

The source of the calcium should be from food if at all possible. The Consensus Conference on Osteoporosis recommends milk. The American Society for Bone and Mineral Research recommends food over supplements. Taking calcium supplements can interfere with the absorption of iron. People who take calcium supplements absorb less iron from foods and can develop an iron deficiency.

EXERCISE

The aforementioned Wolff’s law shows that exercise will have a great influence on the size and strength of bones. Weight bearing exercise is the most effective exercise at strengthening bones or slowing down the rate of bone loss. Strength training, walking, jogging, running and aerobic dance are all examples of weight bearing exercise. While weight-bearing exercise is the most effective form of exercise for preventing osteoporosis, any exercise that strengthens muscles will help strengthen the bone.

Posted by Dick Enrico at 04:36 PM | OSTEOPOROSIS – BASICS OF PREVENTION | Comments (0) | TrackBacks (0)

June 7, 2006 -- 2ndwindexercise.com -- 2nd Wind Exercise Equipment, the Midwest’s largest dealer of new and used exercise equipment, has opened their 67th store in the Midwest. The new store is located at St. Claire Square in Fairview Heights, Illinois.

“We are planning massive growth over the next few years and are delighted to be Illinois.” said Dick Enrico, CEO, 2nd Wind Exercise Equipment.

2nd Wind is passionate about fitness solutions for their clients and continually changes the way the world looks at exercise. 2nd Wind operates 67 stores in 8 states and has a philosophy of "Customized Fitness Solutions" and an environment that educates, motivates and develops individual programs to achieve and obtain measurable, realistic goals while optimizing their customer’s chance for a successful, life changing fitness experience.

For more information on 2nd Wind Exercise Equipment, visit 2ndwindexercise.com

About 2nd Wind Exercise Equipment
2nd Wind is the Midwest’s exclusive dealer of new and used exercise equipment lines, which include Life Fitness, Parabody, True, Hoist, PaceMaster, Vision, Octane, and a host of others. Now with 67 retail stores and an "award winning" commercial division, 2nd Wind has become one of the most successful and largest fitness dealers in the U.S. with projected sales this year in excess of $90 Million.

2nd Wind also offers a free VIP program that offers free personal training, healthy recipes, fitness articles and exclusive discounts on top home fitness equipment. More information about the 2nd Wind VIP program is available at: 2ndwindexercise.com/vipreg.html

Posted by Dick Enrico at 11:11 AM | 2nd Wind Exercise Opens New Store in Illinois | Comments (0) | TrackBacks (0)

ulia Havey, the author of Awaken the Diet Within and the popular LifeChanger weight loss program, has endorsed the award-winning Octane Fitness elliptical cross trainers as ideal equipment for calorie-blasting, fat burning, effective and efficient workouts.
Havey, who owns Octane's premium Q45e model (just named a Consumer Guide Best Buy), created the LifeChanger Program that has inspired hundreds to lose weight and get fit. And Havey knows just how tough this can be for Americans, as she herself struggled after having two children with overeating and weight gain, wearing a size 26 and unsuccessfully dieting for 10 years.

"I love this machine, and have recently lost 14 pounds in two months by using it at least 30 minutes a day," said Havey, who lost 130 of her former 290 pounds in just more than a year. "The programs keep me challenged and getting the results I'm after, plus the unique SmartStride makes the elliptical fit my body perfectly."

Her program is based on simple, vice-busting steps with a foundation of building self-esteem and self-improvement through self-motivation.

"I never did anything drastic, but just focused on eating healthy, exercising and changing one habit at a time," Havey said. "I created the LifeChanger program so I can teach everyone to benefit from my tried and true plan.

"My program is all about slow, baby steps that empower people so that they are more likely to continue to succeed," said Havey. "And the Octane ellipticals accommodate beginning exercisers and take them along all the way to elite fitness levels over time. That's why I recommend Octane for incredible, total-body workouts like no other."

In fact, Havey was so successful at remaking herself that she won the Mrs. Missouri pageant and came in 14th in the Mrs. USA pageant with a "war on obesity" platform. Havey also serves as the Master Motivator for the audience of 14 million at eDiets.com, has appeared on QVC and has written a new book, The Vice-Busting Diet, which will be published in January 2006.

All About Ergonomics and Electronics

Octane's award-winning ellipticals are based on the exclusive, scientifically designed Body-Mapping Ergonomics and patented QuadLink drive that deliver the most comfortable and biomechanically effective exercise-with features like a low step-up height, the closest pedal spacing in the industry at two inches and articulating pedals that support the feet throughout each stride.

Plus, exclusive to Octane Fitness is the patent-pending SmartStride, designed after extensive research and motion analysis to best replicate movements like walking, jogging, running and moving backwards. SmartStride monitors an exerciser's pace and direction and automatically adjusts the stride length accordingly to custom fit different activities.

Upper-body movement is perfected with Octane's proprietary, distinctive MultiGrip handlebars that offer contoured grips and various biomechanically correct positions that accommodate exercisers of all sizes, recruit numerous upper-body muscles to improve strength and significantly enhance total-body motion.

Furthermore, HeartLogic Intelligence provides smart, efficient, interactive workouts, and DedicatedLogic programming enables changes to the workout, time or resistance "on the fly."

"Positive feedback like Julia's fuels our passionate quest to producing elliptical trainers that make exercise more effective and enjoyable," said Tim Porth, executive vice president of product development and marketing for Octane Fitness.

Octane Fitness Background

Together with more than 28 years of experience in the fitness industry, Dennis Lee and Tim Porth founded Octane Fitness in 2001. Fueled by a relentless passion to offer the best elliptical machines, the company is committed exclusively to delivering breakthrough, performance cross training- unlike any other fitness equipment manufacturer today. Elliptical cross trainers are the sole focus of Octane Fitness' extensive research, development, testing and manufacturing-all ultimately to benefit exercisers with superior quality products; innovative, effective workouts and unparalleled personalized service.

Posted by Dick Enrico at 10:34 AM | Octane Fitness Elliptical Cross Trainers Ideal for Weight Loss, Says Expert Julia Havey | Comments (0) | TrackBacks (0)

No more excuses! Treadmills can be used in the comfort and privacy of your home, so there is no excuse about bad weather to stop you from achieving your fitness goals! Treadmills enable you to do natural exercises such as walking and running, giving you a fantastic cardiovascular workout. As well as improving your physical fitness levels, regular exercise can help you lose weight, reduce stress and increase your mental wellbeing.

If you have made the decision to implement some positive lifestyle changes, why not look into buying a treadmill? There is a huge range of different models on the market these days, so it can be difficult to know which is the best treadmill for your needs. The internet is a great place to find treadmills reviews and ratings, so you can easily compare the features and prices of a variety of models. Think about your personal requirements and your budget. For example, if you are just starting out, do you really need a lot of fancy controls and gadgets? How about looking at some used treadmills? Secondhand models can be great value and be sufficient for your needs. Manual treadmills offer a cheap alternative to motorized machines.

With a determined commitment to a treadmill exercise program you should soon see pleasing results. With all the deadlines and time pressures of modern life, many people find they lack the motivation to go out to a gym, especially after a hard day at work. So, a home treadmill offers an ideal solution. Treadmills are designed to be easy to use, safe and reliable. If you are concerned about space, a folding treadmill could be a great option, as it can be easily folded up and stored under the bed or in a closet. The beauty of having your own private treadmill is you can use it any time you fancy, and you get to choose whether you listen to music, watch TV or read a magazine at the same time. So, exercising can be a lot of fun. With a treadmill you can take a step in the right direction to meet your fitness goals.

Posted by Dick Enrico at 09:21 AM | With home treadmills to suit any budget, really there’s no more excuses! | Comments (0) | TrackBacks (0)

2nd Wind Exercise Equipment opens store in

St. Clair Square
209 St. Clair Square
Fairview Heights, IL 62208
618-624-6743

Posted by Dick Enrico at 04:14 PM | 2nd Wind Store Opens in St. Clair Square | Comments (0) | TrackBacks (0)