Together Everyone Achieves More OCTOBER 2018
Pool Phone # 426-4240
Instructor Susan Turner
Luncheon Coordinator Lynn Curtiss 360- 427-7210
Newsletter Belle Brex
for any school closures or delays.
Instructor: Susan Turner
Mondays & Wednesdays
There are no pool
closures for October
Ready for a new challenge? Take it up a notch with these effective tips.
When you're an exercise newbie, the fitness gains come fast. But once you've broken in your running shoes or become a regular at the gym, you have to work harder to challenge your stronger, more efficient body. You can accomplish this by changing how hard, long and often you work out. The trick is to avoid doing so much that you end up hurt or burned out. Make a smart and safe transition with these tips.
1.Assess your current fitness level
Start by assessing where you're at now as well as your strengths and weaknesses.
- What you already do (exercise mode), including cardio exercise and strength training
- How hard you work (intensity)
- How often you do it (frequency)
- How long you do it (duration)
2. Set new goals
Next, take a look at where you want to be. What are some specific, realistic goals you can set to improve your fitness level? Maybe you can jog or swim for 45 minutes rather than 30. Or you could add flexibility exercises into your routine. Perhaps you want to train for an event such as a 10K or minitriathlon
3. Do more
The best way to pump up your fitness level is to increase your exercise intensity. Intensity refers to how hard you work. The fitter you get, the harder you need to exercise to feel challenged and see results. Pushing yourself outside of your comfort zone will help you to get the most effective workout possible, which is important, especially if you don't have a lot of time that day to exercise. If you exercise at a lower intensity, you'll need to work out for longer sessions or more often to achieve the same fitness effects. In building up, first increase the frequency of your activity (number of days a week). As you become more fit, increase the length of each workout and finally the intensity.
To increase the intensity of your workout:
- Move faster. Walk more briskly or start running if you've been walking or jogging. The faster you move your body, the more work you'll do within a given time.
- Add vertical challenge. Run or walk on hills, or increase the grade on a treadmill. Add a step riser for step aerobics.
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- Increase resistance. Increase the pedaling resistance on a cycling machine. For strength training, gradually lift more weight.
- Cross-train. Participate in a variety of activities, including some that are more demanding or vigorous.
- Try interval training. This means interspersing short bursts of high-intensity activity (such as a 10-second sprint) with intervals of low- to moderate-intensity activity, such as walking.
4. But don't overdo it
If you exercise several hours a day every day, you run the risk of an overuse injury or fatigue and burnout — and you won't produce many extra gains in fitness. To avoid overtraining, increase your total exercise time, distance or intensity gradually. Alternate hard and easy workouts from one day to the next, and build in time for rest and recovery.
Once you've reached a new fitness level, take a moment to congratulate yourself on how far you've come!
6 compelling exercise benefits for men
Sure, six-pack abs and bulging biceps are nice exercise rewards, but more important, staying fit significantly improves a man's overall health. Here's how.
Most guys know they need to exercise to burn calories and keep weight off to look their best. However, the benefits are more than skin-deep: Being physically fit helps men live longer, lowers their risk of certain diseases, improves their quality of life and can even help maintain testosterone level as they age.
Higher testosterone levels Research suggests that exercise may help counter the drop in testosterone that occurs as men age. In one study, even a modest boost in physical activity increased testosterone levels. This was true as well for men who hadn't been exercising before. In contrast, the safety of taking testosterone supplements to raise their "T levels" is still in question.
Better quality of life Regular physical activity can improve overall quality of life by helping relieve tension, depression, anxiety and anger. Most people report improvements in general well-being when they include physical activity in their routines. Research shows that as little as 30 minutes of moderate exercise a day can boost energy levels, the ability to sleep soundly and self-image in both men and women.
Lowers risk of some cancers Men who are physically fit in middle age have lower cancer risks as they age. Research from the American Society of Clinical Oncology found that men who were the most physically fit in middle age were less likely to have lung or colorectal cancer as they got older. Other research has also shown that physical activity helps lower the risk of certain cancers.
Lowers risk of cardiovascular disease The bad news is that men are more likely to have a heart attack than women are, and men's death rates from heart disease are also greater than women's. The good news is that regular exercise improves blood circulation, which reduces the risk of heart disease and stroke. Moderate exercise also improves many risk factors for heart disease, including lower blood-cholesterol levels, lower blood pressure and improved blood-sugar levels.
Lowers risk of death from diabetes and sleep apnea Obstructive sleep apnea is a disorder in which you frequently stop breathing during your sleep, and it's associated with an increased risk of diabetes. For men with sleep apnea and diabetes, moderate exercise decreases the risk of death from both conditions.
Longer life Need one more reason to stay fit? How about a longer life? For men, fitness level can predict length of life even better than body mass index (BMI) can, according to a study of more than 14,000 men. As a man's fitness improved, his risk of death from all causes dropped 15 percent and his risk of death from heart disease was reduced by 19 percent. Changes in BMI didn't show the same benefits.
Pool Phone # 426-4240
for any school closures or delays