Cooper Woman

Start A Walking Group

noreply@blogger.com (Cooper Fitness Center) — Fri, 23 Jan 2009 17:21:00 +0000

Walking is a great form of exercise. It's easy to do. It doesn't require any equipment besides a great pair of walking shoes. You can do it pretty much anywhere and it's easy on your joints. You can make it intense by picking up the pace or going up hill, or you can just take it easy and enjoy the day. Either way a walk is a great and refreshing way to exercise. Walking with a fun group of people makes it even more enjoyable. Starting your own walking group can be fun and will keep you motivated and accountable to stay on track. So here are some tips to start a walking group from the Mayo Clinic.

Spread the word:Talk to family members, friends, neighbors and colleagues. You might be surrounded by people who are ready to lace up their walking shoes and hold each other accountable for regular exercise. You can branch out to others as well. Post a notice in your workplace, at your local coffee shop, or you can even place an ad in your local newspaper or on a community Web site.

Get organized: Once you've recruited potential members of your walking group, hold a kickoff meeting at your local park or coffee shop.

Get Down To Business: Be sure to discuss, how often to walk, when and where to meet, whether to walk indoors (through your local mall) or outdoors, what to do in case of bad weather, routes to take, etc.

If you have a large group then you can break it down into smaller groups by fitness levels, interests, etc. Be sure to maintain momentum. Once your group's walking routine is established, look for ways to enhance motivation. You might choose a name for your walking group, design a group logo, enter charity walking events as a group, or set regular goals to increase walking time or intensity.

These are the type of groups where you will find friends for a lifetime. You find out the best babysitters, recipes, advice on just about anything, and you network. The camaraderie and fun you experience will help you walk your way into better health.

Healthful Holiday Hints

noreply@blogger.com (Cooper Fitness Center) — Mon, 08 Dec 2008 20:36:00 +0000

Healthful Holiday Hints

Cindy Kleckner, RD, LD
Cooper Aerobics Center at Craig Ranch

Are you one of those people who feel obligated to please everyone around the holidays and then never please yourself? Are you affected by the food pushers that tease you with savory temptations? Do you cope by eating and drinking more than you think you should? Do you look at holidays as a time of feasting on those once-a-year holiday treats?

Holidays can be a time of celebrating but also a challenging time of endless gifts of food and holiday gatherings. Its time to take action now and construct the ultimate plan to manage your eating and exercise routine during the Thanksgiving to New Year stretch. The difference between maintaining your routine and gaining the typical 1-2 pounds is how you mentally manage your program.

The first thing to consider is get rid of the baggage. It’s important to rid yourself of unhealthy mindsets that undermine your ability to feel good and stick to your healthy eating program. This is not the time for an all-or-none approach or an obsession with the quick fix. Plan specific strategies to overcome the inevitable minor obstacles. Be positive and remind yourself that you are in control and the benefits of sticking with your program far outweigh the pleasure of a feeding frenzy.

Strive for progress not perfection. If you stick with your healthy eating program 90% of the time and allow yourself a splurge 10% of the time you’re on the right track. One cookie or one lavish meal won’t ruin your health unless you let it.

Don’t deprive yourself by taking the food celibacy vow. This will only cause you to devour mounds of holiday goodies at the first open house celebration. Deprivation will certainly cause visions of sugarplums dancing in your head!
Enjoy what you want but keep in mind the moderation mentality. Choose foods that you really want, truly savor every bite and leave the rest behind.

Take steps to avoid recreational eating. While some foods are more calorie-dense than others, no food will make you gain weight unless you eat too much of it. Consciously eat food that you really want. Exercise mindful eating – making every bite count. Never eat beyond your body’s physical hunger simply because food is available and it’s the social thing to do!!

Plan NOT to diet after the New Year. Anticipation of food restriction sets you up for binge-type eating over the holidays. Restrictive diets also cause an increase in loss of lean body mass, preoccupation with food, sluggish metabolism and make weight re-gain more likely.

Develop an offensive game plan to deal with the food pushers. Caving in to pressure from the cubicle crew, the not-so-happy hour buddy or “express-our-love-through-food” families can be overwhelming. To appease friends and family consider the take and toss rule – take a slice, take a bite then toss your plate. Another approach is offer to take a plate home and then toss it. When it comes to alcohol you can still imbibe but choose light beer or wine spritzers or better yet stick to a single drink policy.

Be physically active every day. Power shopping doesn’t take the place of your regular exercise program. Break tradition and organize and activity like ice skating at the mall for your group or family to help relieve stress, and burn up calories from holiday eating.

When it’s your turn to serve or bring a dish, set an example and balance lean and light party foods with rich foods, if you must have them. Your guests have the right to choose. There are plenty of low fat and low calorie substitutes that are amazingly tasty. Give them a try and share your cooking creations with friends and family.

Most of all, maintain perspective and take a meditative moment at least once a day too bring peace and balance and rid your mind of all the clutter!
“Happy holidays to all……….and to all a good diet!”

Free Weights VS Machines

noreply@blogger.com (Cooper Fitness Center) — Fri, 14 Nov 2008 15:27:00 +0000

You're standing in the gym and before you are rows and rows of strength training machines. You look the other way and see racks and racks of free weights. What do you do? You see the big muscle heads (no offense to the muscle heads) using mostly free weights and you start to freak out a little. You don't want a lot of bulk, but will the machines give you what you want? First of all, you can't go wrong with either if you are doing the exercise properly. It is important to realize that while no training modality is perfect, both free weights and machines have their place and unique features. Here they are:

Free Weights:

1. Free weights include dumbells and barbells. Free weights require more balance, coordination, stabilization, and an understanding of the correct range of motion (ROM) since there is no fixed ROM like on machines.

2. Using free weights requires more stabilization muscles to fire which makes the exercise more functional or mimic real life movements.

3. You have more variety of exercises to do. Dumbbells offer numerous movement planes and hand positions.

4. Any size of person can use free weights but with machines someone very short, tall, or obese may not fit the machine properly.

Machines:

1. Machines can be safer to use than free weights since you don't have to worry about your ROM and they are easier to use.

2. You can perform machines without a spotter. If a lifter fatigues and fails to complete a repetition,the weight is simply returned to the weight stack. However, good form is still important to prevent injury.

3. Machines are easier to learn and perform since they have a fixed ROM and improper form is less likely.

4. Machines can be more time efficient.

5. The novice, elderly, or other special populations may benefit from machines since they are more worry free.

Regardless of the training equipment you use, the important thing is to find what meets your training goals. Where are you in your training? What do you feel comfortable with? If you have been using machines forever and want to change up your routine, ask a trainer at your club to help you with a free weight program.

Losing Weight Is Simple Math

noreply@blogger.com (Cooper Fitness Center) — Fri, 03 Oct 2008 16:28:00 +0000

One day a few years back my sister and I were having lunch. After her meal she popped this little pill. I asked her what it was and her response was, "OH, it's a fat burner." Well you can only imagine how I just about fell out of my seat. I, of course, went into my lecture and she, of course, didn't care to hear it until the day she was rushed to the hospital with a resting heart rate of 180 beats per minute.

We are all looking for that magic pill or miracle weight loss diet and most of us will try anything even if it seems ridiculous, but did you know that weight loss is actually easy math? The calories you burn need to be more than the calories you take in. Simple isn't it? Well, then why are we such a fat society? Because we don't move and burn calories and we EAT WAY TOO MUCH!

To get technical, a calorie is the quantity of heat needed to raise the temperature of one kilogram of water one degree Celsius. If you're interested in losing weight then you need to initiate a plan that will increase your daily caloric expenditure. First let's understand a couple of things.

1). We burn calories all day long even when we are sleeping. This is your resting metabolic rate or RMR. It's the amount of calories we burn just to be. The more muscle mass we have the more calories we burn because muscle has a high energy demand. We need to increase our muscle mass.

2). The other way we burn more calories is through, yes that's right, PHYSICAL ACTIVITY. Don't be scared of the term. Physical activity is our friend.

So with this information you can start looking at what you need to do and how much exercise you need daily to expend more calories. First, come to Cooper and do a RMR test to see how many calories you burn daily without exercise. It's a very simple and easy test. Then think about the calories you take in. Have our dietician Cindy Kleckner look it over and make sure it's healthy and appropriate. Then start a resistance training and cardiovascular exercise routine. Make sure you check with your physician before starting any kind of physical activity program.

Let's say you take in 1700 calories a day and through RMR and physical exercise you burn 2500 calories. This is a 800 calorie deficit per day, so within seven days you would lose approximately 1.5 pounds since 3500 calories equal one pound of fat. This is a healthy way to lose weight. Losing 1-2 pounds a week gets you in a lifestyle habit of healthy eating and physical exercise.

Losing weight really is simple math. You don't need a magic pill, drink or crazy quick diet. Just burn more calories than you take in. Do it smart and you can't go wrong!

Calorie Expenditure: Losing weight by increasing the daily caloric deficit

Posted by Lara Price on October 3, 2008 in
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October 02, 2008
Cure for the Cold?
My parents were visiting this past weekend and my dad had a terrible head cold. He told me that I should come up with a "remedy" to cure the cold. If I did, I would become a millionaire. Well, I am far from creating a cure but I can give you 6 key ingredients to help prevent.

Vitamin A - Helps fight infection, maintains a healthy level of T cells and increases white blood cell activity. Foods high in Vitamin A - carrots, kale, spinach, cantaloupe, butternut squash and sweet potatoes
Vitamin B6 - Helps support the T cells as well as white blood cell activity. Foods - bananas, garbanzo beans, chicken breast, pork loin, Rainbow trout, pistachios, walnuts and peanuts
Vitamin C - Acts as a strong antioxidant as well as increases production of white blood cells. Foods - Guava, papaya, red and green bell peppers, oranges and grapefruits, broccoli, strawberries, papaya, and tomatoes
Vitamin E - Acts as a strong antioxidant, decreases inflammation and fights infection. Foods - Wheat germ, dry roasted almonds, sunflower seeds, walnuts, pistachios and hazelnuts, cooked spinach and broccoli, molasses, and Quinoa
Selenium - Prevents free radical damage and increases your immune system's activity. Foods - Brazil nuts, pistachios, cod, roasted, skinless, turkey and chicken, eggs, and cottage cheese
Zinc - Boosts immune system and helps protect against infection. Foods - oysters, lean pork tenderloin and skinless roasted chicken breast, yogurt, chickpeas, cheese, milk, nuts, and Quinoa
Focusing on your diet is a great start in preventing sickness, but that alone won't completely do the trick. You should also try to get your Z's, reduce your stress, exercise, hydrate, wash your hands and think positively!

Can I have my million dollars now please?! J/K

Posted by Jill Price on October 2, 2008 in
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October 01, 2008
Just Get it Done!
There are many different theories of when is the best time to work out. For years the answer has always been in the morning. It gets your metabolism up and running at a higher rate, so you burn more calories throughout the day. This still has scientific merit, but experts are now saying it’s such a small difference that it probably doesn’t really matter. Current research is saying the best time is in the late afternoon because your muscle strength is at its peak. This was determined by a study that was done measuring circadian rhythms (delicate rhythms of the brain) which determines your best performance time. But truly, the best time, is the time that works for you.

Some people love to exercise in the mornings. They are glad to get it over with and feel ready to go for the day. Others like to exercise later in the day, afternoon, or evening because it helps to relieve stress from the day and gets them recharged. No matter what time you prefer, the most important thing is to be consistent and just get it done!

Posted by Lara Price on October 1, 2008 in
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noreply@blogger.com (C Kleckner) — Wed, 10 Sep 2008 17:29:00 +0000

“Sugar and spice and all that is nice”…….From the time we are young enough to hear our favorite nursery rhymes we come to know there is a difference between little boys and little girls. During my twenty plus years as a registered dietitian dealing with adolescent, young adult and midlife women, I see a need to stress the importance of healthy body image. There appears to be a self-esteem drought plaguing our society. Many women find themselves in bondage to unhealthy habits that contribute to the deterioration of our most valuable asset…….our body. Statistics show that the media sends an “attractiveness” message in 1 out of 3.8 commercials. Print media also promotes unrealistic and perfectionist ideals that contribute self-punishing attitudes and consequently sabotage to a healthy and fit lifestyle. Today’s girls and women need body role models….real images, not misleading airbrushed supermodels.

Along with learning healthy eating programs, it is also important for women to gain and maintain a healthy body image. Women need to stop trying to conform to the rigid beauty ideals and realize just how valuable they really are. Flaws are what make us all different and unique and real.

A recent report released from the YWCA titled, “The Beauty Report” gathered information from studies conducted over several years by a variety of researchers. This report contends that American women are obsessed with the pursuit of perfection. Among the many statistics in the report, the two that made an impact:
-80% of the women say they are unhappy with the way they look
-67% of women aged 25-to 45 are trying to lose weight – even though 53% of them were considered to be a “healthy” weight

We didn’t need a report to realize these are common issues for women. But we do need a system in place to help women deal with them, to help them look great, feel great and enjoy a healthy life.

Women need to take a vow to treat their body with respect and kindness, exercise for the joy of feeling stronger and learn to practice the concept of mindful eating, also called intuitive eating. It is a strategy to maintain equilibrium, eating in a supportive manner, using your body’s cues to guide when, what and how much to eat for satisfaction and well-being. The focus is on nurturing your body rather than starving it and knowing the difference between hunger and fullness. Mindful eating encourages natural weight loss and how to reject the diet mentality once and for all. You are entitled to the spiritual, emotional and physical health you were born with! Choose the tools for putting unhealthy lifestyles behind and learn to love your body.

For more strategies for success in eating mindfully sign up for the November 6 lecture “Intuitive Eating” at the Cooper Fitness Center at Craig Ranch. Call 214-383-1003 to make a reservation.

"Sugar and Spice and that is all nice"

noreply@blogger.com (Cooper Fitness Center) — Mon, 08 Sep 2008 15:33:00 +0000

Withdrawal From Exercise Can Lead To Depression

noreply@blogger.com (Cooper Fitness Center) — Mon, 25 Aug 2008 19:11:00 +0000

It’s so easy to fall off our exercise routine. Life, kids, work, and just about everything else can get in the way and most of us allow it to happen. But, did you know that withdrawal from regular moderate physical activity for even two weeks can contribute to feelings of depression and fatigue? According to a study done by the American College of Sports Medicine (ACSM), this is the case.

I did a blog earlier on how exercise can help with depression and for most cases is prescribed over medication. This study shows that even if you’ve never gone through depression, stopping your exercise routine can actually lead to you feeling down and tired. My husband is an avid cyclist, but being in sales his job is very demanding. Cycling is his way of getting out his aggressions. When he hasn’t gone out for a ride or exercised for a few days, I basically kick him out of the house and tell him to go. He starts getting tired and run down and not in a very good mood. I know when I stop exercising it really changes my attitude as well. I’m sure most of you can relate. So, here are the facts of the study.

The study involved 40 adults ages 18-45 who were put into two groups. One group discontinued their physical activity program for two weeks while the other group kept on exercising.

They were evaluated at the beginning, at one week, and then at two weeks. After one week, changes were already noticeable. After two weeks, significant higher negative mood scores were recorded for those who stopped exercising compared to the group who continued exercising.

In a nut shell, interruption in our exercise routine can put us in a bad mood. Try not to let it go for too long. I’m a better mom when I can get mine in as I can deal with all those fun motherhood ordeals with a little more tolerance. I just feel much better all over and I bet you do too. Here is just another reason to keep on exercising.

Taking The Stairs Actually Saves Time

noreply@blogger.com (Cooper Fitness Center) — Wed, 13 Aug 2008 16:19:00 +0000

You’ve heard it a million times, if you want to get some physical activity in your day, take the stairs instead of the elevator. Most of us still refuse. It might be out of laziness, but it could be the idea that in this rush rush world of ours, we think it is faster. Well, a study done by the American College of Sports Medicine(ACSM) proves this wrong.

It actually takes approximately twice as much time to take the elevator when ascending and descending one floor. To test this, researchers at the University of South Carolina recorded the time required to ascend and descend one floor by taking the stairs and elevator over several days. A small group of participants were instructed to alternate between elevator and stair use and to take the stairs as a self-selected normal pace during the course of their daily routine.

The time required to take the elevator was significantly greater than the time required to use the stairs going both up and down one floor. The excess time for the elevator was attributed to the wait, not the travel time, since the elevator ride was measured at approximately 10 seconds.

If climbing the stairs saves you time and can add some physical activity in your day then it’s a win win situation. It may even help with sick leave in a corporate setting. The bottom line is the stairs win, so start climbing!

Physical Activity May Reduce The Risk Of Breast Cancer

noreply@blogger.com (Cooper Fitness Center) — Mon, 04 Aug 2008 14:22:00 +0000

Physical Activity may reduce the risk of breast cancer, particularly in women who have been consistently active through their lifespan, according to a study published in the February 2003 issue of Medicine and Science in Sports and Exercise.

Exercise, well known for its role in aiding and preventing cardiovascular disease, colon cancer, diabetes, and a score of other chronic diseases, may also benefit women by having a favorable effect on hormone levels, body weight, weight gain with age, and immune function according to the American College of Sports Medicine (ACSM).

I always say it’s never too late to exercise and if you have daughters, this study should motive not only you alone, but for you to encourage her to engage in an active lifestyle as well. Here is the information regarding the study.

The researchers recruited 1,550 women between the ages of 40-85 which included pre and postmenopausal women and women diagnosed with breast cancer. These women were asked extensively about their physical activity levels for the last 20 plus years including sports, leisure, etc. The questions regarding the physical activity at different periods in a women’s life showed modest reductions in the risk of breast cancer for all time periods with the biggest protective factor observed in women who were active 20 years prior to menopause.

To restate what this study discovered, you decrease your chances of breast cancer by incorporating exercise into your lifestyle at any time of your life. The biggest reduction was with those women who have been exercising for 20+ years. Start now, encourage your friends, daughters, nieces, etc. Let’s do our part in slowing down this scary disease.Click here to read the entire study.

A great piece on the history of Dr. Cooper

noreply@blogger.com (Cooper Fitness Center) — Fri, 01 Aug 2008 16:41:00 +0000

The Department of Defense’s Military Health System website features a video interview with Dr. Cooper. It’s a look at the life and work of Dr. Cooper who got his start in military medicine.
Click here to view it.

Weight Is Easier Gained Then Lost

noreply@blogger.com (Cooper Fitness Center) — Mon, 28 Jul 2008 13:30:00 +0000

We've all done it. Stopped or slowed down our exercise routine because life or something has gotten in the way and "HELLO," pounds. So we start back up with our old routine and those pounds have decided to stay, so what’s up? Well, according to a study published in February of 2008 by the American College of Sports Medicine, weight gained caused by inconsistent exercise cannot be lost by simply resuming a previous exercise routine.

In an eight year study of more than 40,000 runners, researcher Paul Williams, Ph.D., found that weight gain among men and women who decreased their running distance per week was significantly more than weight loss among men and women who increased their running distances per week by the same amount.

“If you stop exercising with the intention of starting again later, you don’t get to pick up where you left off,” Thompson said. “You’re likely to gain weight and get stuck with it unless you exercise a lot more. It’s an ounce of prevention or a pound of cure, literally.”

“We saw the most weight gain in subjects who were approaching a very sedentary lifestyle,’ Williams also said. “This concurs with the vast amount of research showing that at least some daily activity is necessary to prevent significant weight gain.”

Be sure to engage in physical activity for at least 30 minutes, five days a week, at a moderate intensity, or 20 minutes, three days per week, at a vigorous intensity. Individuals striving for weight loss may need to exercise as much as 60-90 minutes per day. Stay on track and keep motivated by doing different activities or sign up for a race and start training for a goal. Remember that exercise is important for your health and how good you always feel when you’ve finished that workout.

Who wants to gain weight? So, prevent it from happening and keep up your workouts and eat right!

The Power Of The Walk

noreply@blogger.com (Cooper Fitness Center) — Wed, 16 Jul 2008 13:41:00 +0000

I will never forget the evening my husband and I were out to dinner and next to us was a couple we both decided were on their first date. Both of them would easily fit in the obese category. They started talking about working out and one said to the other that there really was no point because to get any benefits you had to work way too hard. Of course, my husband had to hold me down as I wanted to crawl over our table and set the story straight. Research continues to show that you don’t have to work to complete exhaustion to get health benefits and walking is one of the easiest paths to fitness.

According to the American College of Sports Medicine (ACSM) taking a stroll is an easy way for the obese to increase aerobic fitness and weight loss. These benefits were shown by just walking at a low intensity of 50% of max heart rate. “Obese patients have more body mass to move, causing the heart and cardiovascular system to have to work harder than a normal-weight person’s would,” Thomas Spring, M.S., said. “Walking is a great way for the overweight and obese to begin an exercise program, because it can be done with little instruction or equipment and is low in cost.

For those not in the obese category working at 70% of max heart rate shows several health benefits including weight loss. ACSM recommends at least 30 minutes of moderate physical activity five days per week for healthy adults. The guidelines also state that physical activity can be broken up into 10-minute bouts and be as effective as one longer session.

ACSM also states that the benefits of brisk walking also extend to people at-risk for high blood pressure. A British study looked at borderline hypertensive middle-aged men after they walked at various intensities and durations, to determine which type of walking reduced blood pressure the most. Andrew Scott found that walking 30 minutes at 50 percent effort was most effective, reducing blood pressure for at least four hours.

This blog could be pages and pages long with research and information on how easy it is to gain health benefits including weight loss by taking a nice brisk walk. The old “if you didn’t throw up after your workout you didn’t work hard enough” philosophy has come and gone. Just go out and enjoy yourself and reap the benefits.

Physical Activity Can Help Prevent Osteoporosis

noreply@blogger.com (Cooper Fitness Center) — Fri, 23 May 2008 18:18:00 +0000

Don’t compromise yourself. You are all you’ve got.
-Janis Joplin

Most of us have heard that physical activity can help with the osteoporosis, but most of us don’t know that physical activity is presented as the only known intervention that can potentially increase bone mass and strength in the early years of life and reduce the risk of falling in older populations according to a Position Stand from the American College of Sports Medicine (ACSM) posted November 2004.

Research is constantly finding more and more reasons why physical activity is so very important and this paper presented by ACSM is finding one more. According to ACSM hip fractures will double by 2025 with a mortality rate of 15 to 20 percent within the first year of having such a fall. This makes physical activity very important no matter what age. We need physical activity to increase our bone mass in our youth and to maintain it in our adulthood. It’s important that we understand the type of activity, duration and frequency in order to pursue good bone health.

For adults weight bearing activities where our bodies are our resistance and we are moving them through space, such as tennis, walking, jogging, or activities that involve jumping, stepping, etc., are important. We need to keep the intensity moderate to high. You should feel like you’re working hard, but you can carry on a conversation and are able to continue the exercise for the entire duration. Duration needs to be a combined 30-60 minutes a day or at least most days of the week. Remember you can break up your time to 15-20 minute sessions three times a day or do it all at once. Resistance training 2-3 times a week is also very important and can help immensely.

Since physical activity has proven to help build bone in children we need to make sure they are getting enough exercise as well. According to ACSM impact activities such as gymnastics and jumping activities combined with moderate resistance training is important. Intensity should be high, but keep resistance training low to moderate. Three days a week is the goal, but make sure your children are always getting out and moving everyday, especially since childhood obesity is at its highest.

Once again we have found another important reason to get out and be active. Osteoporosis is something we can prevent through physical activity. It’s never too late to start and be sure to encourage our youth to do the same to develop a good bone mass base.

Cooper Woman's first lecture

noreply@blogger.com (Cooper Fitness Center) — Thu, 08 May 2008 18:55:00 +0000

Last night we had our very first Cooper Woman lecture and I wanted to thank everyone who presented and attended. The goal going forward is to continue to provide resources and information as it regards to women's health issues. Next month we will be featuring Dr. Engles on "MRI Technology". You can see a brief clip from her blog post by Empowher here.

Heart Healthy Women

noreply@blogger.com (Cooper Fitness Center) — Mon, 14 Apr 2008 14:10:00 +0000

You don’t get to choose how you’re going to die. Or when. You can only decide how you’re going to live. Now.
- Joan Baez

When lecturing about exercise and proper nutrition, I make a list of the top ten benefits (even though there are several) and always at the top of the list is, “Decreases the chance of heart disease.” The last item on the list is “Weight Reduction.” Why do I list them in that order? Because so many people think the only reason to exercise and eat right is to lose weight. Now don’t get me wrong, keeping our weight in check helps reduce our chances of heart disease, so the two work hand in hand. However, as a society we are so stuck on body image and what we see on the outside, we forget about what is happening on the inside. Our heart, that hard working muscle that is pumping and beating to keep us alive, has been our neglected long time companion all these years. Instead, we are more concerned about our thighs and fitting into those size four jeans. With that being the case, we try and find the quick fix pill or drink to get us skinny, forgetting about how important exercise and eating right is to our body and most importantly our heart.

We think of heart disease as something men should be concerned about when in reality heart disease is the number one killer for women in America according to the American Heart Association. The National Heart Lung and Blood Institute reports one in four women will die of heart disease this year. Shockingly it is also the number three killer in children under the age of fifteen. So, what can we do to help prevent Cardiovascular Heart Disease (CHD)? Exercise, proper diet, and maintaining a healthy weight, along with not smoking and getting regular health screenings are the key ingredients to keeping your heart healthy.

Regular physical exercise is more important then most of us think. Physical activity increases blood flow to your heart and strengthens your heart’s contractions so your heart pumps more blood with less effort. The American College of Sports Medicine recommends 30-60 minutes of moderate intensity exercise on most days of the week. This can be done all at once or broken up throughout the day, such as ten to twenty minutes in the morning, afternoon and evening. If you can’t meet these guidelines, don’t give up. Do what you can because something is always better then nothing. Walking the dog, taking the stairs, and dancing with your kids all contribute.

Even though a shake or a pill may help you lose weight short-term, neither of them do anything to help keep you healthy, long term. For both weight control and heart heath, it is important to consume the foods that are good for you instead of just avoiding foods that are bad for you or avoiding food completely. Research has shown that keeping your diet low in saturated fats, trans fats and sodium and filling it with fruits, vegetables, nuts, whole grains, legumes, low-fat dairy, and fish can decrease our risk of cardiovascular disease. These foods are packed with vitamins, minerals, phytochemicals, fiber and unsaturated fatty acids. All of these things may help lower your risks of heart disease by lowering cholesterol levels, counteracting high blood pressure, regulating muscle contractions including heartbeat, preventing blood from clotting and sticking to blood vessel walls and acting as antioxidants that help ward off disease by preventing and repairing cell damage caused by free radicals.

Please remember the famous quote from Dr. Cooper of the Cooper Aerobics Center, “It is easier to maintain good health through proper exercise, diet, and emotional balance than to regain it once it is lost.” Proper nutrition and consistent exercise will keep you on the road to a healthy heart. Start now!

Lara Price
Personal Trainer
Cooper Fitness Center at Craig Ranch

Exercise Can Assist You To Quit Smoking

noreply@blogger.com (Cooper Fitness Center) — Fri, 14 Mar 2008 18:03:00 +0000

Mark Twain said, “Quitting smoking is easy. I’ve done it a thousand times.” Does this sound familiar? Like any other addiction smoking is a hard habit to break and most smokers don’t realize how much exercise can help. Most women are afraid to quit smoking because of the weight gain that is usually associated with quitting, but exercise has proven to reduce weight gain. In a study done through the Archives of Internal Medicine, women who exercised vigorously while trying to quit smoking were twice as likely to remain smoke-free and they gained about half the weight of those who did not exercise. Working with a personal trainer and dietician can help you reach your ultimate weight goal by keeping you focused and motivated throughout the process.

Most people who exercise are not smokers because once you get in a healthy habit you stay focused on healthy activities and are less likely to do anything harmful to the body. Think of it as replacing a bad habit for a good one. “People who exercise (when trying to quit smoking) feel better both mentally and physically and report fewer mood swings as well as a feeling of empowerment,” according to Colleen Doyle, MS, RD, director of nutrition and physical activity for the American Cancer Society (ACS). This empowerment can give you the strength to stay smoke free.

Remember, according to the ACS, smokers are twice as likely to die from a heart attack and women who smoke while on birth control pills have a higher risk of a heart attack, stroke, and blood clotting in the legs. Everyone knows that smoking can cause lung cancer, but few people realize it is also a risk factor for many other types of cancer as well, including cancer of the mouth, larynx, pharynx, esophagus, bladder, kidney, pancreas, cervix, stomach, and in some cases leukemia.

The health benefits of a smoke free lifestyle far out way the small weight gain or emotional problems that may follow quitting. Here are a few out of many listed on the ACS website:
Circulation improves
Lung function increases
Coughing and shortness of breath decreases
Reduces your chances of coronary heart disease in half after a year and as that of a non-smoker in 15 years
Stroke rate decreases to that of a non-smoker after 5 to 15 years

There are also some great immediate benefits to quitting as well, such as, your breath smells better, stained teeth get whiter, bad smelling clothes and hair go away, food tastes better, sense of smell returns to normal and everyday activities no longer leave you out of breath.

Make no excuses and start the steps to quit smoking. Realize your body, health, and family are more important than a nicotine fix. Be sure to consult with your physician to get medical clearance when starting an exercise program and get going.