Is Your Exercise Program
Making You Un-Healthy?
Are you committed to improving your health? Then you probably already
know that a successful exercise program is important. Every healthy
exercise program should have three basic components: aerobic exercise,
resistance training, and flexibility exercises.
Aerobic Exercise uses
large muscle groups. Activities include walking, jogging, swimming, or
cycling. Remember to always warm-up and cool down when doing these
– 3-5 days per week.
– Try to start out at 50 percent of your maximum heart rate and then
increase with time. Never exceed 85 percent of your maximum heart rate or
get so out of breath that you are unable to talk normally. To figure your
maximum heart rate, subtract your age from 220. Then, to get your
exercising heart rate take your pulse for 10 seconds and multiply it by
six. Remember you don’t need to exercise at high intensity to achieve
significant health benefits.
– 20-60 minutes each session. This can be done either in one daily block
or in several shorter blocks (ex. three 10-minute chunks).
2. Resistance Training
builds muscular strength, endurance and maintains strong bones.
Activities include all types of weight lifting. Be sure you warm-up and
cool down using aerobic exercises.
– 2-3 days per week with at least one day
of rest between workouts.
– Start slowly and get a certified trainer to help you determine the
appropriate weight for you to lift. Increase weight slowly to avoid
– 1-3 sets of 8-12 repetitions is usually a good goal. Be sure to evenly
work your arms, legs, back, stomach, and chest. Try to pattern your
workout so you aren’t stressing one portion of your body continuously. In
other words, work your leg muscles, then your arm muscles, and then return
to your legs.
improves the range of motion of your muscles and joints. All types of
stretching are included in this component
– 2-5 days per week
– Use gentle movements and avoid jerking or bouncing. When you begin to
feel the muscle stretch, hold it there and don’t go further. This will
help you avoid injury. Overall intensity should stay in the low to
– As little as five minutes each day is beneficial. Each stretch should
be held for about 10 seconds.
incorporating these three components with proper nutrition, you can create
a balanced program that will keep you healthy for years to come. For more
information, you can visit discoverfitness.com, or you can design a
step-by-step plan at workoutplan.com.
Are you tired of battling constant colds,
flu, and earaches in your family? Experts suggest some simple tips for
avoiding some of those illnesses.
Keep your hands clean.
Stop the spread of germs by washing your hands after using the bathroom,
going on an outing, or being at school. Avoid using antibacterial soaps.
They are actually detrimental because they may increase germ strength.
Adults should drink at least eight glasses of water each day and children
should drink one cup per every 10 pounds they weigh. Water cleanses
toxins and improves the effectiveness of germ trapping membranes.
Eat lots of fruits and
vegetables. They are filled
with antioxidants and vitamins. Families should try to make a game out of
trying a new fruit or vegetable each week.
Breathe moist air.
Use a humidifier to keep the humidity level at least 25
percent. The moisture allows your germ trapping membranes to work better.
Get a good night’s sleep.
Keep a consistent schedule in order to maximize the effectiveness of your
common ailments such as occasional colds are actually making your family’s
immune systems stronger.
Q. We’re considering installing a pool and/or
spa. I am concerned about the resale value of this investment. Can you
help me make the best decision?
The addition of a pool is not the best investment if you are only
concerned about resale value. Pools have notoriously low resale value.
In fact, pools only add about 33 percent of their cost to the value of the
home. So, if you spend $20,000 on a beautiful new pool, you will probably
only recoup about $6,700 when you sell your home.
In addition, some buyers view pools as
safety hazards and maintenance burdens. Many families with young children
won’t consider homes with pools because of highly publicized drowning
dangers. You also should consider the space constraints of your yard. If
the pool is going to take up the entire yard, it’s probably a bad idea for
If you’ve decided you want a pool,
consider the cost an investment in your enjoyment, not just in the resale
value of your home. If you are going to be purchasing a home in the near
future it’s advisable to buy a home that already has a pool. This
eliminates the initial installation cost and resale risk, but gives you
the enjoyment value.
A spa may be a better option if you
are only concerned with resale values. Spas cost much less, averaging
about $5,000 to purchase. Try looking at home improvement centers or
wholesale stores to find the best bargains. Most spas only cost about $10
a month in additional electricity to run (depending on usage), but repair
costs seem to be their biggest downfall. Including a nice deck or patio
will increase the value even more.