9 Habits Of People With A Healthy Relationship To Exercise

9 Habits Of People With A Healthy Relationship To Exercise
Much like the precarious line between thinking carefully about food and obsessing over it, exercise is also a highly beneficial component of a healthy lifestyle that can easily become problematic.  read more

TOPFIT Daily Activities --- Lower Table Rock Hike
I wasn't feeling too energetic today, but really needed to be outside.  So I headed to Lower Table Rock for a moderately paced hike, and was joined by a large gopher snake....for my first snake sighting of the season (finally!).

~Feelin' Alive!~

TOPFIT Daily Activities Review

Although the week was a little light in resistance training again, in additon to plenty of yard work and ADLs, I made time for:

3 Table Rock runs
1 Bandersnatch run/hike
1 chest workout
1 back workout
3 heavy bag workouts

What did you do this past week to give your body the activity it so badly craves?

~No Challenge, No Change~

Adults who follow exercise guidelines still gain weight

Adults who follow exercise guidelines still gain weight
For people who want to avoid packing on extra pounds, a new study suggests going above and beyond commonly cited exercise guidelines.
“Current recommendations of 150 minutes of moderate-intensity exercise or 60 minutes of vigorous exercise per week might not be sufficient to prevent long-term weight gain,” lead researcher Trine Moholdt told Reuters Health in an email. “More is needed.”  read more

TOPFIT says: I always thought the official recommendations seemed too low.  Just more of the dumbing down of health and fitness to appeal to the lowest common denominator.

TOPFIT Daily Activities --- Child's Play and Workin' Around the House and Yard
I took a break from any specific exercise activities, but I was far from sedentary today.  Three hours of active play with Mason, yard/garden work, and housekeeping chores kept me moving for most of the day.

~Feelin' Alive!~

AGING AMERICA: Exercise as the Fountain of Youth

AGING AMERICA: Exercise as the Fountain of Youth
Exercise may be the closest thing we have to a fountain of youth, one of the best ways to age happy and well.
"The mantra now is, exercise is a drug" — able, like some medications are, to prevent and treat a host of age-related ailments, said Dr. Andrea Cheville, a Mayo Clinic expert on exercise in the elderly.  read more

TOPFIT Daily Activities --- Bandersnatch Run/Hike and Lots of Yard/Garden Work
After a morning session with a client, a friend and I ran and hiked on the Bandersnatch trail above Ashland.  Afterward, I spent some time helping with lots of heavy yard and garden work.

~Feelin' Alive!~

5 Exercises Every Runner Should Be Doing

5 Exercises Every Runner Should Be Doing
Spring has sprung and people are once again flocking outside to enjoy regular runs.
Just the other day a man came into my office looking for upper-body strength exercises. “My legs already get enough of a workout with my running,” he said. I was able to shed some light on the importance of overall strength training to improve his running alignment and efficiency, and to stabilize those joints that take a beating.
If pounding the pavement is part of your workout routine, don’t forget the importance of other exercises, not only to help you become a better runner, but to keep you injury free this season!  read more

  

 

TOPFIT Daily Activities --- Heavy Bag
I took it a bit easier today and kept my activities fairly simple.  Other than the usual ADLs, I only made time for a 30 minute heavy bag workout.

~Feelin' Alive!~

What You Need to Know About Building Muscle Mass

What You Need to Know About Building Muscle Mass
The complex, multifaceted process of building muscle mass isn't rocket science. Anyone with a gym membership and a dedicated willingness to get fit can achieve massive strength gains over time while simultaneously improving their overall well-being. While mental fortitude is a required element of committing yourself to a strength development program, doing the work will ultimately help you achieve your goals. The process of adding lean muscle mass demands a moderate level of cardiovascular activity, emphasis on strength-training exercise, execution of a healthy diet and willingness to rest.  read more

TOPFIT Daily Activities --- Upper Table Rock Run and Heavy Bag
I got out before the heavy rain today for a good Upper Table Rock run.  I followed that with a 30 min heavy bag workout.

~Feelin' Alive!~

How to exercise during allergy season

How to exercise during allergy season
It can feel impossible to do much of anything when you're sneezing and blowing your nose constantly.
And if you're one of the roughly 8% of Americans who suffer from seasonal allergies, you might find yourself struggling with those symptoms when attempting outdoor exercise in the spring (when the air begins to fill with pollen) and fall (when the ragweed comes out).
"Luckily, with the proper treatment and precautions, there's no reason why allergies should have to limit someone's activities," says Dr. Jay M. Portnoy.
Here's how to make sure allergies won't hold you back this season:  read more

TOPFIT says: As far as their suggestion of popping pills goes, keep that to a minimum.....pills should be your absolute last line of defense.

TOPFIT Daily Activities --- Lower Table Rock Run
This afternoon I made time for a fun run on Lower Table Rock.  I kind of wussed out on any resistance training today, but I'll get to more of that soon.

~Feelin' Alive!~