Shoveling snow and health

I have posted similar information in the past but would like to remind everyone.

In light of the snowfall in Buffalo this past week and the coming storm here in Calgary, PLEASE….Be Careful!! It was reported that 5 out of 7 deaths were due to heart attacks in Buffalo from shoveling snow.

If you have an elder in your family please caution them on the dangers. If you are not physically fit or active daily this can be extremely dangerous. Be safe and be thoughtful. Shovel a neighbours walk or drive, let’s keep YYC friendly and our communities united.

Stay strong YYC!!

Blood pressure and exercise

Getting the blood flowing: exercise and blood pressure

As we all know, exercise provides us with many health benefits. These benefits include physical, physiological, psychological, social, and even environmental aspects. While exercise may make us feel and look better on the outside, important changes take place on the inside as well, which can have significant impacts on our health down the road.
During a single bout of exercise, the demand for blood flow to working muscles is increased. This increased demand is accommodated by the vasodilation (opening) of the blood vessels that directly supply our muscles with blood, oxygen and nutrients. The ability of a person’s blood vessels to dilate is a sign of good vascular health, and can serve to lower blood pressure, by allowing for a greater distribution of blood throughout the body.

Blood pressure is measured internally by specialized organelles located at specific points within the body, called baroreceptors. Baroreceptors are able to signal the body to respond to a high or low blood pressure, with the goal of bringing the blood pressure back within normal ranges. In persons suffering from hypertension (high blood pressure), the baroreceptors are continuously sensing high blood pressure, and become desensitized to it. Therefore, no signal is sent to the rest of the body to correct the high blood pressure.

When persons with hypertension begin exercising, the vasodilation of blood vessels feeding the working muscles is induced, causing a drop in blood pressure. This drop in blood pressure can allow for the “resetting” of the body’s baroreceptors. This means that the baroreceptors will once again be able to sense high blood pressure, and signal the body to correct it. Therefore, hypertensive individuals will greatly benefit from exercise! Exercise can reduce a hypertensive patient’s reliance on medications, and can enhance overall health and longevity, by facilitating a natural decrease in blood pressure. The benefits of exercise extend far beyond strength and endurance; so get active for better health!
Stay strong YYC!!

Watch out for October workout.

Remember that October is the triple threat month. Between Thanksgiving, Halloween and the whole month of octoberfest festivities it is easy to get thrown off track. Persevere in the face of temptation!!
Here is a quick workout idea for a fast 15 min blast of work.
2 minutes of each of the following.
High knees
Jumping jacks
Crunches or bicycles
Lateral jumping
Then run stairs for the last minute.

Have fun and Happy Thanksgiving!!
Stay strong YYC!!

Energy boost workout

Hey Calgary, it’s a bit gloomy out, here is a workout to boost your energy and get you through the next couple of days.

Full body circuit
Frequency: 3-5 x per week

Intensity: as much as you can do consecutively for one minute.

Type: resistance and cardio

Time: approximately 30-60 min

Do all exercises for one minute then move on to the next. Complete all and then start back at the beginning. Repeat as necessary:
Beginner: 2-3
Intermediate: 3-4
Advanced: 5-7

Simple for the at home exerciser
Always warmup for 5-10 min!!
1. Squats
2. Push-ups
3. Lunges
4. Crunches (unless you have back pain)
5. Pull-ups or chin-ups
6. Burpees
7. Lying super mans
8. Bicycles
9. Windshield wipers
10. Jumping squats

Stay strong YYC!!

Leg endurance workout

Give this one a try for sheer curiosity sake and a potential baseline test.
Squats: For time:
A thorough warmup is necessary for this one. Please be aware, if you have issues with knees, back, hips or neck you may just want to skip it.
Time yourself and log it somewhere.
This is one of my favorite workouts in my baseline testing workout series.
Remember to keep good form through the whole thing!!!
Good luck and
Stay strong YYC!!

Lifestyle and cancer prevention.

This article is taken from Summer Tomato and is an excellent article that talks about the effects of poor lifestyle choices and their relationship with cancer.
Please read this. It is truly astonishing how many of these can be positively changed with exercise.
Stay strong YYC!!

Quick cardio workout

Here is a 20-30 min cardio workout.
Remember to keep track of our heart rate. 220-age is the absolute top of your scale. Try to keep it around 85% to be very effective if you are experienced. Go around 55-75% if you are a beginner or haven’t done any of these exercises before.
Stay strong YYC!!

Cycle through, top to bottom:
Rest as needed.
Beginner: 3-4 times
Intermediate: 5-6 times
Advanced: 7-10 times

1. 50 jumping jacks.
2. 100 mountain climbers. 50@ leg
3. 150 high knees. 75@ leg
4. 25 burpees.