What is the Best Time of Day to Exercise?">Thumbnail for 545

What is the Best Time of Day to Exercise?

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While exercising at any time is healthier than parking your bum on the sofa, your workout schedule can make a difference in your performance. You have a circadian rhythm that plays a large part in energy levels, and learning how your body works will allow you to choose the best timing for your exercise sessions.

Peak Performance Time

According to the American Council on Exercise, the optimal time to exercise is in the late afternoon, when your body is warmest. This is also when your muscles are more flexible, your body is at its strongest and your blood pressure and heart rate are low. You will feel as though you’re exerting less energy than at other times–even while performing identical activities–and you’ll have faster reaction skills.

That said, if you already have an exercise schedule, you’ll probably perform better by sticking to your current routine. Your body is an adaptable machine and changes to accommodate your activity. So if you run every day at noon, this will become your peak-performance hour. You can use this strategy when training for an athletic competition–train at the same time as the event to help give your best performance on the big day.

For Morning Birds

If you can’t live without your morning workouts, take some extra time to warm up before building up the intensity. Your muscles are coldest in the morning, so you may be more prone to strains and other injuries.

Despite the body-temperature disadvantage, morning workouts can be helpful for people who have trouble sticking to an exercise schedule, according to WebMD. For some reason, people who work out in the morning are more likely to make the activity a long-term habit.

For Night Owls

If you get a second wind at night, it’s usually fine to heed your natural calling and work out after dark. Problems can arise, however, if your activity affects your sleep schedule. Exercise elevates your heart rate and energizes your body, which can make it harder to drift off into slumberland.

If you start tossing and turning after late night exercise sessions, pull back your workout time to at least a few hours before your normal bedtime. Regular exercise should help you sleep better, not worse.

Frequency

How often you work out is far more important for your health than when you work out. To match guidelines set by the Centers for Disease Control and Prevention, get at least 150 minutes of …read more

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7 Fun Low-Impact Workouts You Should Try this Autumn">Thumbnail for 551

7 Fun Low-Impact Workouts You Should Try this Autumn

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This autumn, why not get out of the gym and try something new? Exploring the beauty of life around your city. Or try a class that you’ve always considered but never dared participate in. You can do a variety of excellent low-impact workouts, and yet still get in great shape. Now that bikini season is over, you’ll be under less pressure to get in “prime condition.” It’s time to have some fun with your workouts, and take it easy on your joints too!

1. Fusion Classes

Have you ever tried to do dance and Yoga at the same time? Or cardio Pilates? Fusion classes are all the rage, and they’re a fun way to get in shape in a new and unique way. This workout involves two or more different styles of exercise, and combines them in a way that you’d never have dreamed of before. You’d be amazed at the crazy combinations people can dream up when they’re trying to come up with new exercise programs–which may be surprisingly fun!

2. Paddleboarding

This is somewhat of a cross between surfing and kayaking, and you’ll find that it’s a great workout for your upper body. Stand-up paddleboarding is done using a paddle to propel your board out onto the water. Those on the West Coast will no doubt have heard of this style of boarding, and you’ll find that there’s even crazy combinations like Paddleboard Yoga. What a fun way to get in shape before it gets too cold to swim!

3. Aqua Aerobics

Most people think of Aqua Aerobics as being for senior citizens only, but there are many hardcore water aerobics classes for the younger generation. Imagine trying to run in place while knee deep in water, or trying to do inverted push-ups while half submerged. It’s a pretty intense form of exercise/cardio, and yet the water makes it very easy for your joints. These classes tend to be low-impact workouts that get you breathing hard!

4. Swimming

There’s nothing quite like a good swim to take the edge off the late summer/early autumn heat–particularly in the south of the country (Arizona, New Mexico, Texas, Florida, etc.). Swimming is very low impact–easy on the joints–but it’s amazing for both your cardio endurance and for your upper body muscles. As long as you’re actually swimming and not just splashing around, you can get in amazing shape. The best part: you can swim in a heated indoor pool …read more

Read More >>
7 Fun Low-Impact Workouts You Should Try this Autumn">Thumbnail for 549

7 Fun Low-Impact Workouts You Should Try this Autumn

14_AutumnWorkouts.jpg

This autumn, why not get out of the gym and try something new? Exploring the beauty of life around your city. Or try a class that you’ve always considered but never dared participate in. You can do a variety of excellent low-impact workouts, and yet still get in great shape. Now that bikini season is over, you’ll be under less pressure to get in “prime condition.” It’s time to have some fun with your workouts, and take it easy on your joints too!

1. Fusion Classes

Have you ever tried to do dance and Yoga at the same time? Or cardio Pilates? Fusion classes are all the rage, and they’re a fun way to get in shape in a new and unique way. This workout involves two or more different styles of exercise, and combines them in a way that you’d never have dreamed of before. You’d be amazed at the crazy combinations people can dream up when they’re trying to come up with new exercise programs–which may be surprisingly fun!

2. Paddleboarding

This is somewhat of a cross between surfing and kayaking, and you’ll find that it’s a great workout for your upper body. Stand-up paddleboarding is done using a paddle to propel your board out onto the water. Those on the West Coast will no doubt have heard of this style of boarding, and you’ll find that there’s even crazy combinations like Paddleboard Yoga. What a fun way to get in shape before it gets too cold to swim!

3. Aqua Aerobics

Most people think of Aqua Aerobics as being for senior citizens only, but there are many hardcore water aerobics classes for the younger generation. Imagine trying to run in place while knee deep in water, or trying to do inverted push-ups while half submerged. It’s a pretty intense form of exercise/cardio, and yet the water makes it very easy for your joints. These classes tend to be low-impact workouts that get you breathing hard!

4. Swimming

There’s nothing quite like a good swim to take the edge off the late summer/early autumn heat–particularly in the south of the country (Arizona, New Mexico, Texas, Florida, etc.). Swimming is very low impact–easy on the joints–but it’s amazing for both your cardio endurance and for your upper body muscles. As long as you’re actually swimming and not just splashing around, you can get in amazing shape. The best part: you can swim in a heated indoor pool …read more

Read More >>
Have a Healthy, Happy Thanksgiving!">Thumbnail for 518

Have a Healthy, Happy Thanksgiving!

Thanksgiving doesn’t have to be a carb-loaded, overeating frenzy. You can make satisfying, anti-aging food choices for this holiday that will leave you feeling thankful for indulging. Take turkey, for example. I cook at least four turkeys each Thanksgiving because I usually have about 30 people over for dinner. Turkey contains tryptophan, which produces niacin, giving us energy. Turkey also contains the selenium, a detoxifying antioxidant. You don’t have to drown your turkey in fatty gravy. It can be deliciously sauced using healthier ingredients. I like to marinate my turkeys in a mixture of red wine, soy sauce, and lemon juice before roasting. By the time the turkey is done roasting, the marinade has become a rich sauce.

Resveratrol is present in another classic Thanksgiving ingredient: cranberries. Every year I make Cranberry Bread Pudding. I add walnuts to my bread pudding because they are high in antioxidants like Omega-3 fatty acids and vitamin E—both of which reduce the risk of heart disease. Instead of butter, I use a butter substitute, Smart Balance

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You May Be Causing Your Low Immunity">Thumbnail for 512

You May Be Causing Your Low Immunity

Do you know that your body is equipped with an incredible defense mechanism known as your immune system? It fights back against viruses, bacteria, chemical pollutants, and free radicals in the environment. It heals wounds, infections, and bruises. It even has the ability to draw antidotes to some diseases that happened as far back as childhood.

How the immune system functions is a hard thing to explain to patients. It’s not just an organ that battles illness and infection but rather an interaction of many organs and structures within your body. This remarkable infrastructure is responsible for recognizing things that belong and don’t belong in your body then fights the ones that are foreign.

Even though your body has a natural defense against illness and infection it can become weakened by a number of factors. As you age, your body’s resistance to disease slowly begins to falter. You may also sabotage your immune system by smoking, drinking, eating an unhealthy diet and becoming sedentary. In other words, you are sometimes your own worst enemy when it comes to staying healthy.

When your immune system weakens you are vulnerable to every type of illness that affects humans. It is not uncommon for people to …read more

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