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Ray Chargualaf, For PDN Published 7:04 p.m. ChT Aug. 27, 2017

Watch the video and learn some warmup basics with Ray Chargualaf and Lance Martinez, 31, Talofofo. A warmup before a workout should be an integral part of your regular exercise routine. Sue Lee/PDN

Ray Chargualaf(Photo: Courtesy of Ray Chargualaf)

Since moving back to Guam, I make it a point to train outdoors and capitalize the great year round weather the island has to offer. I see many people daily take advantage of early morning runs and weekend 5Ks, but I rarely see people training on the beach.

I understand its difficult to deviate from a routine, however implementing new training modalities can help increase performance and in this case decrease the rate of short and long term injuries. Lets explore some of the benefits of training on Guam's sandy beaches.

One important component I consider when designing training programs is exercise efficiency. One of the key benefits with sand training is you almost double the amount of calories you burn in exercise compared to a stable surface (grass, pavement).

Since the sands surface is uneven, youre constantly fighting for stability making the exercise or movement much more difficult.

Plus, engaging more stabilizer muscles will also help with better control and overall balance.

As we get older, its important to consider movements that require the least amount of strain to our body.

Some of my top training suggestions are sand and water. Both are great at applying resistance yet can absorb the shock and impact your feet, knees, hips and back take over time. Training in sand is also great for rehabilitation or if there are any mobility concerns for those with limitations.

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Theres research that indicate that sand training not only helps people burn more calories but also helps impact the recovery process.

Although your body will be working harder in the sand that doesnt mean it will take a longer time to recover compared to doing other resistance bearing exercises.

This is important to consider especially when training athletes because you want to apply the most amount of workload to the body without compromising training for the next day.

Now with this new found appreciation for beach training, Im hoping to see more people take advantage of Guams beaches as a training tool in addition to taking epic sunset selfies!

Ray ChargualafJr. has a masters in sports education and leadership. He isthe owner ofHTSA Guam, creator of the 1,000lb Challenge, asponsored athlete, celebrity trainer and all-around family man from Inarajan. Get your fitness facts and fix by following him on Instagram@raychargualaf.

Fir for Life columnist Ray Chargualaf says that sand training burns more calories, has lower impact on your body and helps with the recovery process.(Photo: Courtesy of Ray Chargualaf)

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Fit for Life: Benefits of sand training for body and fitness - Pacific Daily News

A Western Kentucky University program that combines bingo and exercise for elderly people has been shown to have research-tested improvements to physical health, cognitive skills and social engagement.

This is a really good opportunity to work with an older population, said Jason Crandall, the WKU professor who invented the program.

Crandall, an associate exercise science professor at WKU, first came up with the program by accident while he was a faculty member at Kentucky Wesleyan College.

One day, when Crandall and his students visited an Owensboro assisted living facility to launch an exercise program, their plans were thwarted by the facilitys regularly scheduled bingo game.

Thats when it hit Crandall: Why not combine the two?

After checking the research on such a program and turning up nothing, Crandall set to work developing the program, which integrates a series of low to moderate exercises into a regular bingo game. The result was Bingocize, which is now expanding after it got its start in 2011. The program typically involves an exercise instructor guiding participants through exercises as they play bingo.

After receiving recent grant money, Crandall said WKU is partnering with universities across Kentucky and nearby nursing homes to start their own programs. The program also has a mobile version thats facilitated through tablets that display bingo cards and health information.

The benefits go both ways, Crandall said, for both the participants who reduce their fall risk and physical function and the university students who get experience working with older populations.

But the program has also been shown to have cognitive benefits, according to Matthew Shake, an associate psychology professor at WKU.

Shake said a two-year study funded by the Retirement Research Foundation is close to concluding.

The study looked at improvements in participants executive brain function, which he described as the ability to update information in the mind and block irrelevant information. People often use this brain function when running through a rehearsed grocery list in their head, Shake said. In other words, Shake said, it acts as a memory measure.

After 10 weeks of comparing a group of people who did Bingocize and those who simply played bingo and learned about health topics without exercising, Shake said researchers found an interesting discovery. Participants ability to update the working contents of their memory changed.

What we found is improvements in the exercise group, he said.

Although the sample size is relatively small and its a leap to conclude that the program can fight Alzheimers disease, Shake said the results are encouraging. It adds to research that shows exercise, especially aerobic exercise, is one of the best things people can do to preserve their cognitive function as they age. Thats a benefit that crossword puzzles and other brain busters dont have, Shake said.

Going forward, Shake said researchers are working on testing the program through a clinical trial.

Its an exciting start to the research, and I think we still have a long way to go, he said.

For Shake, the research is an encouraging sign of the potential for creative solutions to improving wellness in elderly people.

If we can get them to change behaviors then theres going to be positive health outcomes, he said.

Follow education reporter Aaron Mudd on Twitter @BGDN_edbeat or visit bgdailynews.com.

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WKU program combines bingo and exercise for health benefits - Bowling Green Daily News

The National Strength and Conditioning Association has just named the University of West Alabama an NSCA Recognized School, giving its stamp of approval for the Education Recognition Program (ERP).

The recognition as an NSCA ERP Recognized Undergraduate Strength and Conditioning Program is for UWAs exercise science program offered in the physical education and athletic training department. This recognition adds distinction to degrees awarded in the academic program and also offers exceptional benefits to schools and students affiliated.

According to the NSCA, the ERP helps ensure excellence for students in the classroom, as well as long-term professional success after graduation. The NSCA awards such recognition to schools that have a demonstrated commitment through curricula that prepares students for NSCA certification.

For more than 35 years, the NSCA has been a leader in building stronger professionals within the strength and conditioning industry, and Dr. James Robinson, an associate professor of exercise science, this milestone is a step in a forward direction for the growing program.

Exercise science has seen tremendous growth over the past six years, explained Robinson, who also serves as director of UWAs exercise physiology lab. I expect exercise science to reach the 200-student mark by fall 2018. This growth is due to the commitment from the department and the University to student career development. My mission is for every exercise science student to be employed in the field and well-prepared for graduate school immediately upon graduation.

Benefits of the recognition include discounts on certification exams and clinics, student memberships, and premier access to growth opportunities through NSCA, like grants and scholarships, and internship and assistantship programs. The recognition is valid for a three-year period expiring in March of 2020.

UWAs exercise science program is designed to prepare students who are seeking careers in corporate and clinical settings. These may include strength and conditioning coaches, physical therapy, cardiac rehabilitation, occupational therapy, hospital-based wellness programs, health/fitness instructors, sport training programs, corporate or health club director, and a slate of other fitness and health related opportunities.

The academic major includes 60 combined hours of coursework in exercise science, along with biology, physical education, chemistry and physics. An exercise science minor is also offered at UWA.

For more information on UWAs Exercise Science program, contact Dr. James Robinson at jhrobinson@uwa.edu or 205-652-3441, or APPLY ONLINE.

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Author: Public Relations - University of West Alabama News

Relying on drugs to treat your hypertension? Find out about alternatives that can help lower your blood pressure naturally and without side effects.

By Jedha Dening

If you have hypertension high blood pressure you may think that the only way to control it is to take a drug. But did you know that many classes of hypertension drugs have serious side effects?

For instance, beta blockers such as Lopressor and Toprol-XL (metoprolol), Tenormin (atenolol) and Bystolic (nebivolol) can slow the heart rate down too much, may cause depression, insomnia, or cold hands and feet, can worsen asthma symptoms, lead to impotence and increase risk of bronchospasm. ACE (angiotensin-converting enzymes) inhibitors, including Lotensin (benazepril), Vasotec (enalapril) and Prinvil/Zestril (lisinopril), may cause skin rashes, loss of taste or a chronic cough.

And calcium channel blockers such as Norvasc (amlodipine), Cardizem (diltiazem) and Verelan (verapamil) may lead to palpitations, swollen ankles, constipation, headaches and dizziness.

While medications may be needed in some cases, South Florida cardiologist Adam Splaver, MD, of Nano Health Associates suggests there are a range of effective treatment options available that can help you reduce hypertension naturally.

Aerobic exercise, dynamic resistance exercise, isometric hand grip, transcendental meditation, stress reduction, as well as biofeedback devices such as RESPeRATE and Spire, are wonderful non-pharmacological modalities that can effectively lower your blood pressure, he says.

These modalities can offer great results in real life. And studies have shown they may reduce your systolic blood pressure [top number] by up to 15-20 mmHg, adds Dr. Splaver.

Doctors are usually happy to support alternatives to drugs, but since hypertension is a serious medical condition, its best to get their advice on whether these options are safe to use alone or as an addition to medication.

Engaging in regular exercise, around 30 minutes most days of the week, is key to maintaining a healthy blood pressure, as well as improving your overall cardiovascular health.

Either aerobic exercise (speed walking, jogging, running, dancing, cycling, swimming), strength training (weight lifting and circuit training), or both can improve your cardiovascular well-being. Exercise strengthens the structure of arteries and positively influences the autonomic nervous system, which controls bodily functions that you dont consciously think about, such as regulating blood pressure, breathing, heartbeat and digestion.

Just be aware that for uncontrolled, severe hypertension (a blood pressure reading equal to or above 180/110 mmHg), exercise may not be recommended due to the changes in blood pressure that occur during and after exercise.

Its always best to consult with your physician to ensure you are medically cleared to perform such exercise programs, advises Dr. Splaver.

At 80, my mother was released to hospice care with 10% heart function. Being too weak to go home, I brought her to my house, says Meg Donahue, referring to her mother, Millie. After doing research, we decided to try changing her diet to a whole foods, plant-based diet. Because my mother was so weak, at first we fed her tiny smoothies and blended soups.

Over the next year, she gradually gained strength. And now, at the age of 86, her heart function and blood pressure are near normal. She swims 4 times a week, drives, and plays with her granddaughter daily, adds Donahue. It sounds like a miracle, but really the only miracle is we changed what she ate from foods that harm to foods that heal.

Regular exercise, following a more healthy diet, and engaging in mediation and deep breathing can have health benefits beyond lowering blood pressure.

Indeed, studies have shown that whole food diets such as the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet reduce blood pressure and improve overall cardiovascular health.

Both diets are rich in natural, whole foods sources fruits and vegetables, whole grains, fish, poultry, beans and low-fat dairy products. The diets minimize added salt and sugar and provide ample nutrients in the way of vitamins and minerals, particularly potassium.

Some studies have indicated that those who consume more potassium have significantly lower blood pressure. And it is well known that lowering the amount of sodium in your diet helps reduce blood pressure levels. Many processed foods have high amounts of salt in them, so try to avoid them as much as you can.

Despite being fairly young, physically active, vegan, and otherwise healthy, I was diagnosed with hypertension in 2013, says Harley Sears, a hypnotist based in Kansas City, Mo., who has hypertension. Because of my family history of high blood pressure, my doctor said there was little I could do to manage the condition and prescribed lisinopril. While I was reluctant, I immediately began the medication and my blood pressure returned to normal that evening.

It didnt take long to experience side effects from the drug and I developed an annoying cough that interfered with my work, he noted. Despite my doctors objections that it wouldnt work, I began practicing daily meditation. Within 5 months, I was taken off the lisinopril and my blood pressure has stayed consistently normal for the past 4 years, adds Sears.

Meditation is a relaxation technique that produces both muscle relaxation and mindful awareness that help people manage stress. Another important aspect that meditation influences is breathing.

Combining the effects of deep breathing, muscle relaxation and mindfulness influences the autonomic nervous system, slowing down heart rate and reducing blood pressure.

RESPeRATE is an FDA-approved device for blood pressure and stress reduction. A strap is placed around the chest, headphones are put on the ears, and then the strap and headphones connect to the device. RESPeRATE then creates a musical tone that mimics your inhalation and exhalation. As you listen to the tone, your breathing matches the pattern and the device slowly guides you toward slower, deeper breathing. For lowering blood pressure, you only need to use the device for about 15 minutes a day.

Spire is a small device you attach to your belt that feeds data on your activity and breathing rate into an app, to help you identify stress patterns and adjust your behaviors. The app lets you know when your breathing is faster than usual, encouraging you to calm down. This, in turn, can help lower your blood pressure.

While all people will experience varying results with using non-pharmacological strategies, real life and scientific evidence both reinforce the idea that staying active, exercising, breathing and stress reduction techniques, as well as losing weight, can and should be part of anyones healthy lifestyle, concludes Dr. Splaver.

Jedha Dening (MNutr) is a freelance health writer, copywriter, and research reporter with a passion for crafting compelling stories that make a difference.

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Ways to Lower High Blood Pressure Without Relying on Drugs - MedShadow (registration) (blog)

I was approached by "John" last week. This is the third time that he has had a conversation with me expressing doubts about fitness, asking why, according to him, he has not seen results in his body.

He began the conversation saying, "I have been going to a popular workout program for three months, and I have not seen results. I feel that I have lost some inches, but I gained 2 pounds."

So I replied, "Did they assess you?"

"No," he answered.

"It is important to have baseline data and know your fat levels, so you can tell if you are losing fat and gaining muscle. Maybe you are losing fat, but you don't know because you don't have a baseline," I said.

"I noticed that not all approaches to fitness are the same. Some concentrate on body definition. Others have more of an emphasis on competition. I see three guys I know at this program that have being going for years, and they each still have a big belly. Yet I have a friend who has been there less than a year, and he is toned. The three guys make me think about the time I hired a personal trainer and paid him $4,200 for three months, and I did not see any results. He just stole my money."

"First of all, there are many approaches to fitness. We need to specialize and go deep in the specialization. This is what defines one fitness professional from another. Second, about the three guys and your friend: It is the dedication, discipline and passion that your friend is putting into his exercise that is giving him results. The other three guys are most likely not putting in everything that your friend is putting in. I don't think it's the program. However, the atmosphere, personal attention, support, information, nutrition and empathy contribute to the program."

"I'm thinking of trying something new," he said.

"I recommend that you stick to one program for a while. A big mistake that many people make is thinking one program is not working because they don't see prompt results. So they switch programs, and before they get anywhere, they switch again. Be loyal to your program and stick to it, and you will see results. Now, if you don't like the program, that is another story, but don't just drop it because it doesn't give you results in the blink of an eye," I said.

John summed all the info up. "So I should get a body assessment to find out where I am and take my focus off of the scale. Also, I need to be dedicated, disciplined and passionate about my exercise program. I should take into consideration all the aspects of the program such as atmosphere, support and services provided to stick to my program. Ultimately, once I have chosen one exercise program, I should not quit just because is not giving me results right away."

"You got it!"

"OK, thanks. I'm ready to get some results now."

Sandro Torres is owner of Custom Body Fitness in Carbondale, author of the book "Lose Weight Permanently" and a Watch Fit columnist. His column appears on the second and fourth Tuesdays of the month in Body & More.

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Torres column: Stick with your exercise program - Glenwood Springs Post Independent

Effective treatment of prevalent conditions such as obesity and diabetes requires a nation of physicians who are informed on the issues and capable of effectively coaching their patients to adopt better habits. To that end, students at Eastern Virginia Medical School (EVMS) have created nutrition modules that equip medical students to confront these maladies within their communities.

Throughout four years of medical school, the average medical student receives 19.6 hours of nutrition education, and most of that is focused on biochemistry. Thataccording to research presented by second-year EVMS student Kimberly Ha during the Accelerating Change in Medical Education Student-Led Conference on Leadershipamounts to 1 percent of all lecture hours a student sits through during med school.

The way my school is approaching nutrition education is very much tailored to how the boards want us to learn nutrition, Ha said. I think its missing a lot of the practical knowledge about how we want to counsel nutrition to patients. Board testing is one thing. Its not going to convince your patient to eat more fruits and vegetables. Board testing is more about the biochemistry behind metabolism and that isnt necessarily what is running through patients heads when they are in a grocery store and deciding what they want to eat.

In her presentation, Ha detailed the practical, patient-facing nutrition curriculum that students at Eastern Virginia Medical School are employing within the community. Part of EVMS service learning track, the Choosing Healthy Options for Wellness (CHOW) program focuses on nutrition and exercise education with community outreach in low-income patients. CHOW offers free exercise, cooking and nutrition classes at local clinics. The classes are run by medical students.

Before students can run a CHOW class, however, they must first be equipped with relevant nutrition and wellness background information that is not part of their medical school training. To glean the necessary knowledge and skills in proper habits in exercise, cooking and nutrition, students at EVMS have developed a nutrition-focused module for incoming first-year students who will be joining CHOW.

Students are then able to reinforce those lessons while teaching and counseling patients in the classroom setting.

When creating the modules, Ha said the question she asked herself was, What do student leaders need to know to successfully run a health and wellness course? The answer included exercise recommendations, cooking demo techniques, and nutrition and healthy eating behavior.

The module, which consists of interactive exercises and concludes with an exam, is tailored toward EVMS students. It is Has hope that the modules can expand to other programs while EVMS students continue to build on CHOWs success.

Our patients really enjoy our classes, Ha said. You can see them get really involved in discussions. They definitely are doing the jumping jacks and stretching with us and looking forward to trying whatever recipes we are demonstrating. They even tell us how much they appreciate it, and its really gratifying to see their enthusiasm and participation, watching them actively write down things from class that they want to remember.

The UC Davis students presentation was among dozens of presentations, workshops and speeches that took place during the student-led conference. Co-hosted by the University of Michigan Medical School and the AMA, the theme of the conference was learn, connect, empower, impact.

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To teach patients healthy habits, students first teach themselves - American Medical Association (blog)

UBC Assistant Professor Brian Dalton. Credit: UBC Okanagan

In the battle of the sexes, new UBC research suggests that men may be stronger physically but women have much greater muscle endurance than their male counterparts.

In a new study from UBC's Okanagan campus, researchers in the School of Health and Exercise Sciences have found that women are considerably less exhausted after natural, dynamic muscle exercises than men of similar age and athletic ability.

"We've known for some time that women are less fatigable than men during isometric muscle testsstatic exercises where joints don't move, such as holding a weightbut we wanted to find out if that's true during more dynamic and practical everyday movements," says Assistant Professor Brian Dalton. "And the answer is pretty definitive: women can outlast men by a wide margin."

In his study, done in collaboration with the University of Guelph and University of Oregon, Dalton recruited eight men and nine women that were at a similar level of physical fitness. Participants were asked to flex their foot against a suite of sensors as quickly as they could 200 times. The speed, power and torque of their movements and electrical activity of their muscles was then captured and recorded over time.

"We chose to measure foot movements because it makes use of calf muscles on the back of the leg, which are essential for practical, everyday tasks like standing and walking," says Dalton. "What we found is that males were faster and more powerful at first but became more fatigued much faster than females."

While only one isolated muscle group was studied, Dalton says he would expect similar results for other muscles groups and his results are consistent with what has been observed elsewhere.

"We know from previous research that for events like ultra-trail running, males may complete them faster but females are considerably less tired by the end," he adds. "If ever an ultra-ultra-marathon is developed, women may well dominate in that arena."

But it's not all about competition. Dalton says his results can also inform more practical applications, such as designing exercise programs or even adapting work environments to minimize work-related fatigue and improve overall productivity.

"We may, for example, want to lower the load for males, even though they may be stronger at the outset, to more closely match the endurance observed in females," he says. "Both sexes have valuable physical abilities and it only makes sense that we study and develop the tools to afford them the best advantage."

"There's no battle at all," he jokes. "Maybe more of a balance of the sexes."

The study appears in the June 2017 issue of Applied Physiology, Nutrition, and Metabolism.

Explore further: Heart patients urged to exercise their calf muscles

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Research shows women outlast men during dynamic muscle exercises - Medical Xpress

La PORTE Whether you want to tone, de-stress, or get your heart pumping, a variety of classes are available with a membership or $5 one-week trial at The Crossing of La Porte Hospital or the Wellness & Rehab Center in New Carlisle.

Zumba

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Group exercise classes offered at La Porte Hospital wellness centers - News Dispatch

Strong by Zumba is not a dance class, it's a high-intensity exercise routine that is unlike anything Zumba Fitness has ever offered. The company's first entirely new workout program debuted just one year ago. Now, between 200,000 to 300,000 people attend classes each week.

That's a lot faster than the original program took off: Zumba first launched in 1999, and it took the company six years to reach 300,000 students per week, says Alberto Perlman, Zumba Fitness's co-founder and CEO. Perlman calls Strong by Zumba's growth unbelievable. "We have never seen a response to anything we have ever launched that was this big," Perlman says.

Strong by Zumba pairs certain exercise moves to music, but it's not choreography. The company worked with DJs like Timbaland to ensure that every squat or lunge matches a sound in a song. The idea came about after Perlman and co-founder Alberto Perez attended several high-intensity workout classes but left feeling frustrated.

"There was no connection between what the instructors were doing in the class and the music they are playing," Perlman says. "The most motivating part of fitness is the music."

Over the last several years, Zumba has released similar programs based on the original workout, like Aqua Zumba or Zumba Kids. But Strong has already taken off; it's being taught in 100 of the 186 countries where Zumba is offered (the company's programs aren't allowed in embargoed countries like Cuba, North Korea, and Iran, where six young people were arrested in early August for promoting the dancing exercises).

High-intensity workouts have become very popular recently, especially at boutique fitness centers. But Perlman argues that these programs are too expensive for most people. Strong by Zumba is much more affordable, he says, adding that prices can range depending on the instructor or location. In some cases, prices could go as low as $5.

Zumba, which was Inc.'s company of the year in 2012, collects fees from instructors, which can range between $250 and $300. It also requires teachers to pay a monthly rate that gives them access to company benefits like educational videos. Zumba instructors find places to teach, whether that's at a gym or in a church basement, which can also dictate the price of a class.

Perlman says Zumba Fitness has 250 employees but wouldn't say how many instructors were currently working for the company. In 2012, when Inc. profiled Zumba Fitness, the company had a reported valuation of more than $500 million. Perlman says the company hasn't raised any additional money since then and are currently profitable, but wouldn't disclose revenue figures. Zumba Fitness also makes money from its retail arm: Inc. reported that the company expected to sell 3.5 million units in 2012.

"When doing innovation, don't look at what other people are doing, focus on the customer," Perlman says. "The ones that work are the ones that are completely customer-centric."

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Why Zumba Fitness's First New Workout Class in 18 Years Is a Huge Hit - Inc.com

Doylestown, PA - August 21, 2017 - BlindAlive founder, Mel Scott, announced the release of new programs within Eyes-Free Fitness, herpopular series of health and exercise programs for the blind and visually impaired. The programs are a ground-breaking concept that removes the barriers of typical exercise programs encountered bythose with vision impairments.

I am blind, which means that exercise videos rarely gave me enough descriptive information to do the workouts correctly, said Scott. That is why I created my company, BlindAlive and the Eyes-Free Fitness workouts.

Popular exercise programs rely on individuals being able to see and emulate the moves. Eyes-Free Fitness eliminates that problem, providing an audio-based workout that explains each move step-by-step and how to perform it. No specialized equipment is required and individuals can listen to a sample of the workouts online.

Each program has been thoroughly tested by the blind and those with low vision to ensure theyre completely accessible. Eyes-Free Fitness offers two Cardio and a Boot Camp-style workout.

Workout programs are available for individuals at all levels of fitness and a diverse range of goals. Cardio Level One is a fun, low-impact workout and Cardio Level Twois faster paced for toning and burning calories. The Boot Camp workout is designed for those who want maximum calorie burning.

A weight lifting and body sculpting program with weights is available, along with a whole body workout. Eyes-Free Fitness offers a Blind Yoga Workout and Slow Flow Yoga, along with three differentPilates workout programs.

Those who are blind and visually impaired encounter enough obstacles in their everyday life the means to exercise and stay healthy and fit shouldnt be one of them. Gifts for the blind can be difficult to choose and the programs by BlindAlive open up new horizons.

The Eyes-Free Fitness program offered by BlindAlive is just one of the things to help the blind that the company has created to assist those with no vision or limited sight. Eyes-Free Fitness enables anyone with vision loss to pursue and achieve their fitness goals.

About BlindAlive

BlindAlive was founded by Mel Scott, creator of the Eyes-Free Fitness program for those who are blind and visually impaired. The goal for BlindAlive is to move the exercise and fitness world in a different direction, providing user-friendly tools and resources that allow individuals who are vision impaired to take control of their exercise needs. BlindAlive also offers an informative blog and podcasts on a variety of health and fitness topics.

Media ContactCompany Name: BlindAliveContact Person: Nicolay KreidlerEmail: nicolay@nicolaykreidler.comPhone: 347-931-8583Country: United StatesWebsite: http://www.blindalive.com

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BlindAlive Updates Revolutionary new Exercise Programs for the Blind and Visually Impaired - Digital Journal

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