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BE ACTIVE AND BE SMARTER IN 2013!


Physical activity helps to enhance brain function and productivity....a requirement for better brain activity... 

Interesting article regarding physical activity, specifically endurance activity, and human evolution and survival. 

New York Times Article: Exercise and the Ever-Smarter Human Brain by Gretchen Reynolds 12/26/12

http://well.blogs.nytimes.com/2012/12/26/exercise-and-the-ever-smarter-human-brain/?ref=health

BURN CALORIES THROUGH PHYSICAL ACTIVITY 
By Mike Hupertz

The ACSM recommends 30 minutes of moderate intensity exercise for 5 days per week; or, 20 minutes of more vigorous intensity exercise for 3 days per week. How do I measure whether my activity is moderate intensity exercise vs. vigorous intensity exercise? Maintain intensity via Target Heart Rate Zone.

Moderate Intensity:

50-70% of Max Heart Rate [(220- age)X.50] - [(220-ageX.70]
Ex. 40 year old: 220-40 = 180X.5 = 90; 180X.7 = 126
Target Heart Rate Zone for Moderate intensity = 90-126 beats per minute.


Vigorous Intensity: 70-85% of Max Heart Rate [(220- age)X.70] - [(220-ageX.85]
Ex. 40 year old: 220-40 = 180X.7 = 126; 180X.85 = 153
Target Heart Rate Zone for Vigorous intensity = 126-153 beats per minute


Another thing to remember in your exercise program is calories! (1 lb of fat = 3500 calories). The exrx.net website reports that the ACSM recommendation for caloric expenditure from exercise is 1000 calories per week. That equals about 200 calories per session for a 5 time per week frequency or 300 calories per session at a 3 time per week frequency. This will amount to about 1 pound of weight loss from exercise alone per month. (assuming no change in diet)

Reducing caloric intake through diet will only help to increase the amount of weight loss per month. (.5 to 2 pounds per week is considered safe weight loss according to the livestrong article on ACSM recommendations for weight loss). To estimate the amount of calories burned for a particular activity you can access an activity calculator from the link below.

Activity Calculator: How many calories burned per activityhttp://www.exrx.net/Calculators/Calories.html


Reference:http://www.exrx.net/Aerobic/AerobicGoals.html
http://www.cdc.gov/physicalactivity/everyone/measuring/heartrate.html

http://www.livestrong.com/article/379522-acsm-exercise-weight-loss-guideline/
http://www.livestrong.com/article/405335-what-is-the-acsm-optimum-rate-to-lose-weight-per-pounds-per-week/
http://www.acsm.org/docs/brochures/selecting-and-effectively-using-a-walking-program.pdf



WARM/UP/COOL-DOWN
By Mike Hupertz

Don't forget to include a proper warm-up / cool-down period in your workout.

The ACSM recommends a 10-15 minute warm-up consisting of activities that increase heart rate and blood flow to working muscles in preparation for exercise. This will help to reduce the risk of injury during exercise / activity training.

The ACSM also recommends a 5-10 cool-down period to gradually return the body to a pre-exercise state. This helps to aid in recovery and decrease muscle soreness.


Exercise Gives You the Strength to Fight Cancer
By David Haas Mesothelioma Cancer Alliance.

Many cancer patients feel they have no control over their bodies after being diagnosed with cancer. Often the hopefulness of treatment can be counteracted by the side effects. Patients with cancer or recovering from cancer can take control of their own fitness with exercise, which can ease the side effects and possibly keep cancer at bay. The National Cancer Institute says that exercise helps cancer patients with their psychological well-being and quality of life, and those with higher levels of exercise post-diagnosis are less likely to have the cancer return and are more likely to survive.*

Exercise helps to combat fatigue, sleep disorders, and stress by releasing your body's endorphins which elevate your mood, lower the level of stress hormones, and move your mindset towards positivity through a healthy lifestyle.

Hormone therapies used to treat breast and prostate cancer, or early-onset menopause caused by chemotherapy, can cause osteoporosis. Weight-bearing exercises such as walking or resistance training can strengthen your bones, and the strength training helps to build strength in muscles weakened by steroids and lack of use. This also helps with joint pain and flexibility issues brought on by hormonal therapies. The endorphins can keep pain signals from reaching the brain.

Chemo drugs can increase your risk of heart problems, and steroids and reduced activity can lead to weight gain, which in turn causes heart issues. Obesity can also increase the risk of certain cancers. Aerobic exercise is good for the heart and can help you to maintain a healthy weight, reducing your risk of a resurgence of cancer and the development of new cancers. Aerobic exercise can also help to prevent blood clots. Lung cancers such as mesothelioma can benefit because exercise helps with lung capacity and oxygen flow.

If you have suffered from a lack of appetite, exercise can help to bring it back. It also helps with the functioning of the digestive system and ease constipation, which can be caused by chemotherapy.

Everyone knows that exercise is important, and most of us probably do not get as much as we should. It can be easy to use illness as an excuse to take it easy- but cancer is the perfect reason to start taking care of yourself and to do everything you can to be healthy. You do not have to start running marathons. Simple activities such as walking, yoga, or some time at the gym can make a world of difference. Exercise will help keep your body and your mind strong enough to fight cancer.

For more info: http://www.mesothelioma.com/blog/authors/david/bio.htm
https://plus.google.com/107469913773694243861/about#107469913773694243861/about

Thank you David! 

"The Mind Muscle Connection" - Evilcyber http://www.youtube.com/user/Evilcyber

EXERCISE ORDER:
By Mike Hupertz

Basic rule of thumb is start with larger muscle groups first and then focus on smaller muscle groups / isolation exercises second. For instance, the chest press or bench press utilizes not only the chest but also the triceps and some shoulders as well. It would be more efficient to start with the chest press first and triceps press / pull-down second. This is because the triceps have been pre-worked or warm-up during the chest press…therefore less work is needed to achieve overload during the triceps press / pull - down.

Also, if smaller muscle groups are worked before larger muscle groups…i.e. arms before chest…the arms will tend to overcompensate for the chest and tire out or reach overload before the chest ever does. This gives the exerciser the illusion that they reached overload when in all actuality they have not. The chest would not be properly stimulated under such an exercise order.

Exception: Large chest and small arms. Under this circumstance then yes…start with the arm exercises first and them move on to chest exercises. Here, the chest would be overcompensating for the arms. Therefore, to correct this, start with the arm exercises first and end with chest. (or reduce amount of chest exercises and increase arm exercises focusing on arms first…chest second) This usually seen with more advanced exercisers.

BEER AND FITNESS: Can you be fit and still drink beer? How is your beer drinking affecting your fitness. Check out this article for some answers:
http://www.military.com/military-fitness/workouts/beer-and-fitness-can-it-be 

PULL-UP ALTERNATIVES:What do you do if you don't have a pull-up bar? Find a school district or park district with an open playground and use the monkey bars. Read this article for other alternatives.
Pull - Up Alternatives

EXERCISE AND HEAT: It's hot hot hot in the Chicago region. Check out this link if you plan to exercise outdoors:
http://www.active.com/running/Articles/10-Tips-for-Hot-Summer-Runs.htm?cmp=306&memberid=81379223&lyrisid=22643837


EXERCISE AND MENTAL HEALTH: Check out this link for mental / emotional benefits of exercise; Title, "Exercise: The Natural High." http://www.washingtonblade.com/2011/03/10/exercise-the-natural-high/

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