HealthyLife Articles

Tag: power

  • Resistance Training

    Healthylife® Weigh

    Part 5

    Fit senior man in gym working out with weights.

    Make resistance training part of your exercise routine. Resistance training:

    *  Builds endurance. Your muscles can work longer before getting tired.

    *  Builds muscle. Muscle increases your resting metabolism. This means that even when your body is at rest, you are burning more fuel.

    *  Improves bone density. This helps prevent osteoporosis and fractures.

    *  Makes your body look more toned.

    *  Reduces the chance of injury while exercising.

    Tips for Resistance Training:

    *  Use free weights, a stretch band, or your body weight. Use the Dyna® Band and Exercise Guide if you received these with HealthyLife® Weigh.

    *  Follow guidelines on resistance machines for proper form. Ask a personal trainer to make sure you are doing exercises correctly.

    *  Work out with a friend. Have someone spot you.

    *  Warm up with 15 repetitions, using ½ to ¾ of your usual weight.

    *  Rest your muscles for a day in between workouts. If you want to work out every day, do the upper body one day; the lower body the next.

    *  Move slowly. Don’t jerk the weights up or drop them too fast.

    *  Breathe out when you are at the hardest part of the exercise. Breathe in when you return to the starting position. Don’t hold your breath.

    *  Work opposing muscles. For example, after you work the front of the arm (biceps), work the back of the arm (triceps).

    Examples of Resistance Training:

    Knee Push-Up: Rest on your knees and on the palms of your hands, about shoulder width apart. Push up. Keep your body straight from knees to shoulders. Push up and down slowly to the count of 4.

    Calf Raises: Stand with your feet about hip distance apart. Rise onto your toes. Hold for 1 count and lower. Try it on the edge of a step and let your heel drop below your toes for a wider range of motion.

    © American Institute for Preventive Medicine

  • When The Wind Blows

    WELL-BEING

    Image of emergency items, such as flash lights.

    When a winter blizzard (or any natural disaster) leaves you without power, are you prepared to weather the storm?

    Know these facts from the University of Nebraska Extension service:

    *  Keep the refrigerator and freezer doors closed as much as possible to maintain the cold temperature. Once the power goes off, the refrigerator will keep food safely cold for about 4 hours if it’s unopened. A full freezer will hold the temperature for about 48 hours (24 hours if it’s half full) if the door remains closed.

    *  Keep an insulated cooler on hand and gel packs or water-filled and frozen milk cartons in the freezer to cool perishable items. Outside sub-freezing temps will also preserve frozen food if the power stays out for days.

    Stock one gallon of drinking water per person per day. Also stock up on staples that don’t need to be refrigerated such as canned foods (and a hand-held can opener), soups, dried or smoked meats, dried fruits and vegetables, powdered or evaporated milk, peanut butter, trail mix, granola bars, pet food, and ready-to-eat cereals.

    © American Institute for Preventive Medicine