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Posted by Paul Baker on May 15, 2017

AURORA, Ill. Exercise science isnt something undergraduates can learn just sitting in a classroom. It requires hours of applied, hands-on experience, not to mention familiarity with todays state-of-the-art anthropometric and metabolic equipment. And it doesnt hurt for students who are going on to graduate school to have had some real research experience under their belts, either.

Aurora Universitys year-old bachelors degree program in exercise science fulfills all of these demands, according to Chris Pitsikoulis, assistant professor in the universitys School of Education and Human Performance.

The AU exercise science program is unique in that it provides the whole package: theory, practice and outstanding facilities, all of which complement one another and enhance the learning experience, he said.

State-of-the-art equipment, research opportunities and hands-on experience are all part of the exercise science program at Aurora University.

AU began offering the exercise science degree in fall of 2016. During its first year, the program enrolled 63 students in three areas of concentration, including sports performance, fitness and wellness promotion, and pre-professional studies, which prepares students for graduate work in physical therapy.

Pitsikoulis attributes the exercise science programs popularity in part to the number of AU students who participate in sports. The university fields 24 NCAA Div. III varsity teams mens and womens and on average about 20 percent of the entire undergraduate student body plays on one of these teams each year.

Sport has been such a key part of these student-athletes lives that they want to continue to be involved in physical fitness as a career, he said.

Particularly popular is the pre-professional studies concentration, a highly structured program specifically designed to provide students the prerequisites necessary to be accepted into graduate Doctor of Physical Therapy programs. The DPT is required for physical therapists to practice professionally.

Nationwide, demand for qualified physical therapists is expected to grow an extraordinary 34 percent between 2014 and 2024, according to the Bureau of Labor Statistics 2015-2016 Occupational Outlook Handbook and with a median income of more than $80,000 per year, its no wonder.

Students in the fitness and wellness promotion concentration work in a variety of occupations, from personal training and health education to cardiac rehab and corporate fitness facilities, anywhere where motivational, often individually tailored fitness programs are called for, such as hospitals and fitness centers.

Students who plan to work more directly with athletes choose sport performance, where a big focus is on strength and conditioning training. Upon graduating, these students are prepared to successfully complete the Certified Strength and Conditioning Specialist exam that is offered through the National Strength and Conditioning Association (NSCA).

Sport performance students like those in the fitness and wellness promotion and pre-professional concentrations often work with AU athletic teams.

Thats one of the big advantages of AUs exercise science program, Pitsikoulis said. Our students have the opportunity to work directly with college athletes to design sport-specific, even position-specific programs for individuals in a variety of sports. That hands-on experience really differentiates our program from other university programs where students just dont get that chance.

He noted that exercise science students also assist in conducting faculty-sponsored research projects, often joining professors to present their findings at industry conferences. Every other year during AUs three-week May Term, faculty members lead groups of exercise science students to Colorado to visit training centers for the U.S. Olympic team and the U.S. Air Force, as well as NSCA headquarters.

In their senior year, each student is required to complete an internship practicums for pre-professional majors. We work with students to place them in locations that most closely aligns with their career ambitions, Pitsikoulis explains. Such placements can lead to post-graduation job offers and help graduates establish professional networks in their fields.

Well-equipped labs, featuring state-of-the-art anthropometric and metabolic equipment, are an important part of the educational experience, too, he added.

The department has one of only a few BodPods available in the area. These egg-shaped, futuristic-looking machines are used by hospitals and professional sports organizations like the NFL to measure body composition. Students also gain expertise in using a metabolic cart, which continuously tracks cardiac, pulmonary and respiratory functions, as well as with a cycle ergometer, which is used to evaluate anaerobic fitness.

This equipment along with other devices allow students to measure a variety of fitness indicators, providing valuable data they can use to plan detailed exercise programs a skill highly sought after by potential employers.

Nic Albarran, a sport performance major from Yorkville, spent 15 weeks during his senior year as an intern with AUs strength and conditioning program, during which he assisted in a research project comparing conventional strength training with velocity-based strength training. The first is concerned with the amount of weight an athlete can move; the second with how fast he or she can move it.

Test subjects included members of the AU football team. Albarran, who played tight end with the team as a sophomore, called the experience one of the most valuable he had as a student. What we have here is very rare, he said. To be able to work so intensely with Div. III collegiate athletes was a tremendous opportunity that has really helped prepare me for my future.

Upon graduation, Albarran intends to obtain his certificate as a strength and conditioning specialist and later a certificate in tactical strength and conditioning or TSAC. TSAC trainers help develop training programs for military personnel, police, firefighters, first responders and others that are relevant to the demands of their jobs.

Injuries are a big issue in these professions, particularly back injury among soldiers returning from active duty, he explained. TSAC is a new and exciting area of specialization, and Ive always been attracted to the military, so I think there is a good future there for me.

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Aurora University exercise science program offers hands-on training, research opportunities and state-of-the-art ... - AU Today

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Like an organized religion without the religion, Nathan says, November Project offered a network of people with shared values, including interests in good health and friendships as well as a willingness to embrace such rituals as hugs and chants. For me, he says, its essentially the Church of Playing Outside and Working Out.

It may sound almost cultlike a description that some November Project devotees embrace. And theyre not alone. Options for group exercise with ritualistic twists and devoted followers include CrossFit, SoulCycle, Bikram Yoga and Fit4Mom (along with plenty of gyms and studios that sell fitness alongside promises of fun and friends).

For some, a tribe-like atmosphere keeps them coming back for more. But others fail to get hooked, and then drift away.

Its not clear what separates these joiners from those whod rather not, and that mystery echoes a bigger question facing both fitness studios and public health experts: Why do so few people stick with exercise?

Despite national guidelines that recommend 150 minutes of moderate activity each week for major health benefits plus strength work such as weights or push-ups, only about half of American adults get enough aerobic exercise, according to the Centers for Disease Control and Prevention.

Nearly 30 percent get no physical activity in their spare time.

Even when intentions are good, about half of people who start exercise programs drop out within the first six months, says Rodney Dishman, an exercise scientist at the University of Georgia in Athens. After two years, Dishman says, 80 percent have given up. Those numbers havent budged over three decades of research, he adds.

Researchers have found plenty of reasons for quitting, including waning motivation, lack of easy access to exercise facilities or walkable neighborhoods, and false expectations about how quickly results will appear. Injury and discomfort are other common excuses, says Jack Raglin, an exercise psychologist at Indiana University in Bloomington.

To get folks to keep coming back, many fitness studios work to create an enticing environment, often with an emphasis on community, even peer pressure, and competition.

SoulCycles website promises empowerment to clients, claiming it doesnt just change bodies, it changes lives. November Project has a page on its website for teasing people who said theyd come but then skipped a morning workout. And in Minneapolis, a studio called The Firm boasts: We make working out an event, driven by pride, passion and love, building community one name at a time.

Theres no publicly available data to show whether the community-building or the guilt works. But social support can be a powerful motivational tool, some research suggests.

Raglins research, for example, has found that, when people enrolled in an exercise program with a spouse, more than 90 percent stuck with it for a year, compared with slightly more than half of those who enrolled alone. When one member of a couple drops out, though, the other usually does, too, Raglin says. That echoes other research showing that friends and family can enhance or sabotage exercise rates.

And not everyone responds the same way to social pressure. In a 2016 study, British researchers found that CrossFit members reported a greater sense of community belongingness than did people who went to traditional gyms. But overall, the two groups exercised the same amount, suggesting that people who like to exercise with others may simply seek out more-social gyms.

It either works, Raglin says, or it backfires.

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Exercise dropouts find many reasons to quit - Albuquerque Journal

Norris is a student in the school's firefighter technology program, now in its fourth year at Southwest, and the new EMT program, which is in its first year. The Career Technical Education (CTE) programs provide students with an opportunity to earn firefighter credentials from the Office of the State Fire Marshal and emergency medical credentials from the Office of Emergency Medical Services, giving them a head start when pursuing careers in either field, or both.

"I think the programs are a really great idea," Norris said. "They are opening doors for all of us and creating job opportunities."

Norris has another year of high school to complete but is already making plans to continue his training after graduation and is serving as a volunteer with Nine Mile Volunteer Fire Department.

The training the students have received during the school year was put to the test Monday as they participated in an exercise during which they responded to a mock crash scene.

The scenario: a 56-year-old man crashes with his 6-month-old grandchild in a car seat in the backseat. The man was attempting to drive the baby to the hospital rather than calling 9-1-1 for help after the baby began having trouble breathing. When the baby began gasping for air in the car, the grandfather panics and crashes, leaving both of the occupants of the car trapped inside.

The students quickly went to work.

Students with the firefighter program stabilized the vehicle, popped open the hood of the car to disconnect the battery and cut power to the airbags, and began the task of extricating the mannequin victims from the car. As they worked, a pair was ready nearby with the firehose should the car catch on fire.

The EMT students worked to assess the condition of the victims inside and stood by to provide treatment as soon as they could be removed from the vehicle. The baby, which was in respiratory distress, was the first extricated.

On the ground, EMT students received instruction on treatment procedures, including giving CPR to the baby.

The crash scene is one that firefighters and EMTs could see at any time, and the scenario of the grandfather taking to the road in an emergency situation rather than calling 9-1-1 and waiting for EMTs to arrive is just as possible.

"It happens; it's not uncommon at all," said Haws Run Rescue Assistant Chief Mike Caley.

Caley was among the volunteers on hand to assist with the mock crash exercise.

After it was complete, Caley thanked the students for their efforts and noted the importance of them all working together to respond to the same situation.

"It doesn't matter if you are fire or if you are EMT; it's about teamwork, it's about communication," Caley said.

Southwest junior Kody Pierce plans to carry on a family tradition of fire service and said the program at the school gives them a "head start" on achieving certification.

"I come from a family of firefighters. It's something that just comes natural," Pierce said.

Pierce said firefighting is never the same each day and you never know what to expect. That's what makes training exercises like Monday's so important.

"The training is important because when something comes up you know what your plan of attack is step by step," Pierce said.

Paige Henderson, a senior in the EMT program, said the exercise provided valuable hands-on experience.

"Everything was very helpful. It was very realistic and put us in a real-life situation," Henderson said.

As the students tackled various tasks, John Flemming, who teaches health sciences and the EMT program, and Mike Koonce, who served as a firefighter for the City of Jacksonville for 31 years and now teaches the firefighter technology program at Southwest, provided instruction for the students.

Some, he hopes, will seek a career in the emergency services.

"There is a great market for EMTs and firefighters," Koonce said.

But if they don't, the skills they learn are ones that they can carry with them throughout life, Koonce said.

Henderson didn't take the class with plans for a career as an EMT, but said she has enjoyed it; and even if it is not her career choice, she may volunteer with a department.

Onslow County Fire Marshal Brian Kelly said volunteers are a much-needed part of the county's fire and rescue departments and he hopes the programs at Southwest High School will help bring up a new generation of recruits.

"This program is a huge benefit for us," Kelly said. "It not only turns out potential paid firefighters but it also turns out potential volunteers."

Reporter Jannette Pippin can be reached at Jannette.pippin@jdnews.com or 910-382-2557.

___ (c)2017 The Daily News (Jacksonville, N.C.) Visit The Daily News (Jacksonville, N.C.) at http://www.jdnews.com Distributed by Tribune Content Agency, LLC.

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NC EMT and Fire Students Participate in Mock Crash Exercise - EMSWorld (press release) (blog)

In the new book Fitter Faster , health journalist Robert J. Davis and celebrity fitness trainer Brad Kolowich, Jr. show how it's possible to spend far less time exercising and get the sameor even betterresults.

Exercise advice can be misleading. Here are nine familiar fitness directives that may be unnecessary or even counterproductive.

Many of us learned in gym class or little league that static stretching, such as reaching for your toes and holding the stretch, before activity can prevent injury. But research has generally failed to support the idea . Whats more, pre-exercise static stretches may even do harm by impairing performance. One possible reason is that a looser muscle acts like an overstretched slingshot, generating less force than one thats taut. Another theory is that stretching cold muscles damages them.

A better approach is to warm up and then do dynamic stretches, such as arm or leg swings, which involve movement. Unlike static stretching, dynamic stretching primes muscles for action and may improve performance. In a study of young and middle-aged men, for example, vertical jump heights increased after dynamic stretching, while they declined after static stretching.

Save static stretching for after exercise, when your muscles are warm. Hold each stretch for 20 to 30 seconds. You should feel tightness or slight discomfort, but not pain.

The rationale behind doing aerobic exercise on an empty stomach, a practice known as fasted cardio, is that when carbohydrate stores in the body are depleted, you burn mainly fat. In addition, when insulin levels are low, which is the case when you fast, you burn more fat.

MORE : You Asked: Should I Eat Before or After a Workout?

Indeed theres some evidence that fasted cardio may boost fat burningbut only fleetingly. Over the course of days or weeks (which is what counts), research shows that fasted cardio doesnt offer any advantages. In a four-week trial that randomly assigned young women to either fast or drink a 250-calorie shake before their aerobic workouts, while otherwise eating a low-calorie diet, both groups lost the same amount of fat and weight.

In people who arent trained athletes, doing vigorous exercise first thing on an empty stomach can be like driving your car on empty: You may not make it very far.

To measure exercise intensity, some programs have people wear heart-rate monitors and stay within a particular zone. Many gyms and cardio machines display charts showing what your target heart rate should be.

The problem is that these targets are dependent upon your maximum heart rate (MHR), which is notoriously hard to measure on your own. The conventional way is to subtract your age from 220. But that formula is too simplistic and often yields flawed results, especially in older people. Other formulas have been shown to be lacking as well. If your MHR estimate is off, your target zone will be too high or too low.

MORE : 7 Surprising Benefits of Exercise

While people with medical conditions may require a heart-rate monitor during activity, most of us can use a simpler method to gauge intensity: a scale from 1 to 10 that measures how hard you feel your body is working overall. A 5 or 6 indicates moderate intensity, and a 7 or higher means vigorous activity.

Perhaps the easiest method is the talk test. If you can talk and sing during your activity without becoming breathless, the intensity level is low. If you can talk but not sing, the intensity is moderate. And if you can say only a few words before having to catch your breath, youre doing vigorous exercise.

Carrying small dumbbells or wearing wrist weights seems, in theory, like a good way to boost the intensity of your walks while also working your upper body. In fact, adding weight does burn more calories. But theres a problem. The light weights that people often use for walking typically burn too few extra calories to really matter. And heavier weights necessary for meaningful calorie burning may alter your natural arm swing and increase the risk of injuries.

A better option may be to walk with poles. The practice, sometimes called Nordic walking or exerstriding, originated in Finland as an off-season training method for cross-country skiers. Research suggests that pole walking works upper body and abdominal muscles, allows you to walk faster and burns more calories than regular walkingall without making you feel as though youre working harder. In addition, unlike weights, which may put stress on your joints, pole walking takes pressure off your knees, hips and lower back.

Running shoes come in several categories, each designed for a different foot type. Stability shoes are for runners whose feet roll inward excessively or overpronate when they land, while motion control shoes are intended for those who have flat feet and are severe overpronators. Neutral shoes are designed for runners with high arches who dont overpronate or who underpronate

For years its been widely assumed that overpronation leads to injuries and that using the right shoe can reduce the risk. But research has called these beliefs into question. In a study of more than 900 novice runners , all were instructed to use the same model of neutral shoes regardless of their foot type. Surprisingly, the runners with overpronated feet experienced fewer injuries than those with neutral feet, even though the overpronators were using the wrong shoe.

This study comes on the heels of other research showing that assigning shoes based on foot type does not reduce injury risk. While a stability or motion control shoe may be the best choice for some people, your best bet is likely a neutral shoe thats comfortable.

Conventional wisdom (much of it influenced by makers of sports beverages) asserts that you should stay ahead of your thirst before, during and after exercise to avoid dehydration. But studies show that for most people, thirst is a reliable indicator of when you need more fluid, even during exercise.

Research suggests that dehydration isnt always the threat that its portrayed to be. Contrary to popular belief, its generally not a cause of exercise-related muscle cramps or heat illness. And studies involving competitive cyclists have found that mild dehydration doesnt impair exercise performance. Whats more, drinking only when thirsty results in better performance than does chugging constantly.

Though you want to make sure to consume enough water, especially if youre older or exercising in the heat, a bigger problem than dehydration may be drinking too much during exercise. If you take in so much fluid that your body can't get rid of the excess, sodium levels can become dangerously low. The resulting condition, known as hyponatremia or water intoxication, is potentially fatal. To head it off, simply drink when youre thirsty.

Youve likely heard that urine ideally should be pale yellow and that the darker it is, the more youre dehydrated. It turns out the science behind such guidance isnt so clear. In a review of the evidence , researchers debunked the notion that urine color is an accurate marker of hydration. Part of the problem is that some foods (such as beets and carrots) can affect the color of urine, as can certain vitamins. Ditto for some medications and dietary supplements. Whats more, striving for pale pee could cause some people to overhydrate themselves during exercise and develop hyponatremia.

If youre concerned that your workout routine is leaving you dehydrated, try weighing yourself without clothes before and after exercise. If you lose up to a few pounds, youre likely okay. If you lose more than that, you may want to increase your fluid intake. If, on the other hand, you gain weight, you may be drinking too much.

While youve probably heard that downing protein within an hour or so after strength training is necessary to maximize gains, the research on this is mixed. The science is even less conclusive on whether eating protein after aerobic exercise is beneficial.

Consuming carbohydrates after exercise may help endurance athletes, especially if they have another training session later in the day. Some research suggests that chocolate milk is an ideal recovery food for such athletes because of its ratio of carbohydrates to protein. But for the rest of us who do a typical exercise routine of walking or running for 30 to 60 minutes, theres generally no need to refuel with chocolate milk or anything else. In fact, if youre watching your weight, adding calories after your workoutswithout reducing them sufficiently elsewhere in your dietcould undermine your efforts.

Abstinence from sex has long been considered essential for success in sports. As Rocky Balboas trainer put it in the movie Rocky , women weaken legs. But research has yielded little support for the belief. One study , which involved former male athletes, measured grip strength the morning after theyd had sex with their wives and then repeated the test after the men had abstained for at least six days. There were no differences in test results.

Overall, the research suggests that sex before physical activity doesnt have negative effects as long as theres a lag of at least two hours and the sexual activity doesn't also involve alcohol, drugs or sleep loss. In fact, its possible that sex may even enhance athletic performance by helping people relax.

Its unknown whether women are affected differently than men. The impact likely varies from person to person, so if youre wondering how pre-game sex affects your golf score or your 5K race time, youll need to do your own experiment and see for yourself.

Adapted from Fitter Faster: The Smart Way to Get in Shape in Just Minutes a Day (AMACOM) by Robert J. Davis with Brad Kolowich, Jr. Available from Amazon and other retailers .

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9 Common Myths About Exercise - TIME

The Lebanon Healthy Community Summer Program will offer free dance classes and other fitness activities for all ages, starting in June.

Dancing in the Park is one of several free fitness activities the city is offering in partnership with the Lebanon Y this summer.(Photo: John Latimer, Lebanon Daily News)Buy Photo

The City of Lebanon is partnering with the Lebanon Valley Family YMCA this summer to offer healthy activities for residents of all ages, including free cardio-dance classes at Coleman Memorial Park.

The City of Lebanon healthy community summer programis being organized by Michelle Remlinger, an administrative secretary for the Lebanon Police Department who also works as the Ys healthy living and group exercise coordinator.Funding for the program is being provided through a Pennsylvania Department of Health grantand donations from and local businesses.

We just thought it would be a good thing for the community to have some activities for the summer, Remlinger said. Because of my involvement with the YMCAs healthy living and group exercise programs the mayor entrusted me to do a community wellness programin the city.

Mayor Sherry Capello is also taking an active part in the wellness program by hosting three Walk with the Mayor one-mile walks, Remlinger said.

"I did see across the United States there are only a handful of these Walk with the Mayor programs, she said. I know the mayor is very into fitness. She is at the Y almost every day, so I didnt have to twist her arm.

The mayors walks will be held at the following days and times. It is free and there is no registration required. All participants will receive a free pedometer, as long as supplies last, and health tips fromRemlinger, including how to create a walking program. In the event of rain the walks will be held on the Y's indoor track.

The mayor is not the only one leading walks around the city this summer. Police Chief Todd Breiner will also be conducting '"Walk with a Cop" safety walks for children ages 6 to 12. Participants will receive a free "I Walked the Beat" T-shirt, a safety book, water and snacks provided by sponsors that include Bob Phillips State Farm Insurance, Lebanon Federal Credit Union, Rohland Funeral Home and Giant food store.

The Walk with a Cop events will be held on June 13 at 6:30 p.m.; July 22 at 9:30 a.m.; and Aug. 17 at 1 p.m. Each will embark from the Lebanon Y. In the event of rain the walks will be held on the Y's indoor track.

The walks are free but participation is limited to 25 kids, so registration is required. Registration forms can be obtained at the Lebanon Y, the Lebanon police station, located in the Lebanon Municipal Building, and online at the city's website,lebanonpa.org. The deadline for registering is one week prior to each event.

Lebanon police Chief Todd Breiner will be leading safety walks with children ages 6 to 12 this summer.(Photo: John Latimer, Lebanon Daily News)

Another healthy activity being organized by Remlinger is called Dancing in the Park and will feature free professional instruction in popular dances likeZumba, LaBlast, Salsa and Cize.

The one-hourclasseswill be held on the upper parking lot at Coleman Memorial Park oneach Saturday at 9:15 a.m.starting June 3 and continuing through Aug 26. There is no registration required but participants are advised to wear proper shoes and attire, and to bring a water bottle. In the event of rain, the classes will be held at the Y.

The Lebanon Healthy Community Summer Programwill concluded on Sept. 30 with the Second Annual Lebanon Cops for a Cure 5-K Run and Pink Mile. The event, which benefits the YMCA's Pink Complete Program for Breast Cancer Survivors, will be held on Sept. 30 at 9 a.m. at South Hills Park in South Lebanon Township. New this year will be The Pink Mile, which participants will be able to walk or urn.

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Free Zumba lessons for Lebanon summer fitness - Lebanon Daily News

Allison Yax, clinical exercise physiologist for cardiac rehab, works with a new patient to set his personalized treadmill settings during his initial evaluation last week, as Judy Grove, RN, observes.

Pictured are the staff members of the Cardiac Rehabilitation program. From left are Connie Paladenech, RRT, RCP, cardiac rehab manager; Jill Hall, administrative specialist; Judy Grove, registered nurse; and Allison Yax, clinical exercise physiologist

Northern Hospital of Surry County has partnered with Wake Forest Baptist Medical Center to offer cardiac rehabilitation service to local patients. The Medical Center started the first cardiac rehabilitation program in the state.

As one of the longest-standing cardiac rehabilitation programs, our team of experts has helped thousands of patients recover from heart attack, heart surgery and heart failure, said David Zhao, M.D., chief of cardiovascular medicine and executive director of Wake Forest Baptists Heart and Vascular Center. We offer outpatient rehabilitation programs designed to help you improve your daily life and maintain your independence, and we are thankful for the partnership with Northern Hospital to offer this level of service to their community.

Earlier this month the first patients were admitted to the Northern Hospital Cardiac Rehabilitation program.

We are excited to utilize the expertise of Wake Forest Baptist in getting our program at Northern up and running, said Brian Beasley, vice president of clinic operations, Northern Hospital. Numerous residents of Mount Airy and surrounding communities are already traveling to Winston-Salem for their cardiac rehab services, and these patients can now be served right here at home.

Cardiac rehabilitation is a program of exercise, education, counseling and learning designed to help people with heart disease make needed changes for a healthier lifestyle. Participating in a cardiac rehab program allows for quicker recovery from heart attack, heart-related surgery or other heart disease. The ultimate goal is to enable patients with cardiac disorders to resume active and productive lives.

Patients enrolled in cardiac rehab typically attend the program two to three times a week.

For local residents, a 60-mile round trip taken several times a week is time consuming, tiring, and expensive, the two hospitals said in a joint statement released last week. All of these factors can result in some patients failing to finish their prescribed treatment plan. Local residents may now come to Northern where they are closer to home and more easily able to see their program to completion.

Before the doors officially opened at the beginning of May, more than 20 referrals had already been received from cardiologists throughout the region including offices in Mount Airy and Winston-Salem; with more referrals arriving daily.

Northern Hospital Foundation applied for a grant to receive the initial funds needed for construction of the new cardiac rehabilitation department. The hospital was generously awarded $250,000 from The Duke Endowment.

Northern Hospital will host an open house and ribbon cutting on Friday, May 19th at 3 p.m. Cardiac Rehabilitation is located on the third floor at Northern Hospital. For more information on the program, call 336-783-8448 or visit http://www.northernhospital.com/heart.

Allison Yax, clinical exercise physiologist for cardiac rehab, works with a new patient to set his personalized treadmill settings during his initial evaluation last week, as Judy Grove, RN, observes.

http://mtairynews.com/wp-content/uploads/2017/05/web1_Cardiac-Rehab-1.jpgAllison Yax, clinical exercise physiologist for cardiac rehab, works with a new patient to set his personalized treadmill settings during his initial evaluation last week, as Judy Grove, RN, observes.

Pictured are the staff members of the Cardiac Rehabilitation program. From left are Connie Paladenech, RRT, RCP, cardiac rehab manager; Jill Hall, administrative specialist; Judy Grove, registered nurse; and Allison Yax, clinical exercise physiologist

http://mtairynews.com/wp-content/uploads/2017/05/web1_Cardiac-Rehab-2.jpgPictured are the staff members of the Cardiac Rehabilitation program. From left are Connie Paladenech, RRT, RCP, cardiac rehab manager; Jill Hall, administrative specialist; Judy Grove, registered nurse; and Allison Yax, clinical exercise physiologist

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Northern Hospital joins with Wake for cardiac rehab program - Mount Airy News

AURORA | If you have ever strolled through one of Colorados many world-class craft breweries, youve probably seen them: Some guy or gal likely sporting some sweet threads from Patagonia or REI with chiseled calf muscles, rock-hard abs and that air of general fitness about them that so many in the Centennial State effortlessly radiate.

There they sit, downing beer after beer. After beer.

And were not talking some Michelob Ultra-type swill, here. Heavens no, this is Colorado after all. Calorie count is among the last thing the states award-winning brewers are worrying about when theyre crafting decadent beers.

So, this leads us to a very perplexing question: How in the mile-high hell do these people balance their Colorado beer with their Colorado bodies?

Well, for many its a steady regiment of grueling bike rides, scaling sheer cliffs or spending hours in the winter sweating their way through the steep and deep. The beers, it seems, come only after their almost-daily triathlon-like calorie burns.

But maybe theres another way?

Seems several local brewpubs have figured out at least part of the solution and theyve found it within their four walls.

The thinking goes something like this: Youre probably going to hit the local brew pub occasionally. And you need to get some exercise anyway. So, why not combine the two?

Whether its yoga in a tap room, an hour spent battling kettle bells a few feet from brew tanks or meeting at the brewery to go for a run, local brewers are offering up one-stop-shopping for your fitness and beer-drinking needs.

At Two22Brew near East Quincy Avenue and Reservoir Road, the regulars know the brewery isnt just a place to snag a glass of Reformation Scottish Ale or Chocolate (Cherry on Top) Porter. Its also a good spot to burn a few calories.

For close to two years, the brewery in Centennial has hosted a weekly run club, where a dozen or two runners meet at the brewery for a few-mile run organized and mapped by the clubs leaders at Two22. You score discounts when you get back to the brewery after the run and further prizes if you complete a certain number of runs.

The brewery is also one of several to host Brewery Boot Camp, an exercise program that visits several local breweries for an hour-long workout complete with kettle bells and some cross-fit-type moves.

At Two22 and breweries around the area it seems, beer and exercise are the new take on beer and pretzels.

Its just the Colorado lifestyle in general, says owner Paige Schuster. People are really active and they also like craft beer. It just goes hand in hand.

Personal trainer Lindsay Chadev, one of the founders and owners of Brewery Boot Camp, said her philosophy has always been that if someone isnt mentally fit, their physical fitness level doesnt matter much.

And if you live in Colorado and cant enjoy the states awesome beer? Well, Chadev says, that just wont do.

If you cant enjoy a beer or two here and there, then sometimes working out just isnt quite worth it, she says.

The company was founded in 2015 and Chadev said they get everyone from cross-fit diehards to folks just looking to get in a little better shape, but who arent comfortable in the gym. Many of those folks, it seems, are plenty comfortable in a brewery, which makes the workout especially approachable.

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ALE'S WELL HERE: Aurora-area breweries tap into fitness - Aurora Sentinel

With age, life becomes more challenging, and to fend off many of these challenges, the Kokomo YMCA offers a variety of programs designed to meet those challenges.

By combining a consistent exercise routine and a dedicated support system, senior citizens can combat many of the issues that place limits on the things they enjoy doing.

China Antonie, director of healthy living at the YMCA, described some of the many options that seniors have that can remedy some of the difficulties senior citizens contend with on a daily basis.

Its all about quality of life. As we age things become more difficult, so the Y provides ways for seniors to work through some of their current physical limitations and provide preventative measures for fending off any further limitations. It is a combination of mind, body, and soul. When an individual is approaching their later years of their lives and want to maintain a high quality of life, it is important to continue to move, always looking for things to do that gets them up and moving, combining the use of their brain as well as their muscles.

The social aspect of these programs is just as important as the physical workouts. Of course, we provide the means for physically working out, but we also provide such things like volunteer programs that get seniors involved in the community, meeting new people, and sharing their life experiences through our mentorship programs, said Antoine.

Through the YMCAs Active Older Adults program, staff provide a plethora of exercise regimens that help strengthen muscles, provide more flexibility, and create more range of movement due to the limits placed on them either by arthritis, recovering strength and mobility after surgery, or whatever the case may be. By participating in these activities, it not only strengthens them physically, but it also helps in dealing with the psychological issues that many deal with when they reach their senior years.

The YMCA also offers many different exercise routines conducted in its indoor swimming pool, which is referred to as Aqua Exercise. Such programs include reviving joints, which is designed to improve muscular strength, endurance, and flexibility. The Y also provides aqua yoga, which the feeling of weightlessness in the water reduces the stress of painful joints, stabilizing them, and allowing the release of muscle tightness and discomfort. Aqua Yoga is more accessible to those who have trouble attending yoga classes conducted on the floor with a mat.

Another popular Also suited for most seniors is the Making Waves class, which is designed to improve cardiovascular fitness, endurance, balance, and flexibility with music and low-risk choreography in shallow water.

A big part of healthy living involving seniors is the social aspect of getting involved in something that allows them to participate in activities along with their peers, and Antoine explained one particular program that does just that.

Every third Thursday of each month we partner with Golden Living Center-Sycamore Village for the Lunch and Learn Series. This program brings a group senior citizens together to discuss a hot topic of their choice for which the YMCA provides a qualified speaker to come in and speak to them in our banquet room about that issue.

For instance, topics can be recovering from a stroke, cancer recovery, arthritis, and dealing with Alzheimers disease. These issues are issues that may be affecting either them or people they know and providing them some insight in how to best remedy the situation, said Antoine.

The Kokomo YMCA staff encourages seniors to inquire about the many other programs offered to them that can help them live happier. healthier, more productive lives.

The Kokomo YMCA is located at 114 N. Union St. For additional information call 765- 457-4447, or visit them on the web at kokomoymca.org.

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YMCA offering programs to meet the needs of senior citizens - Kokomo Perspective

A new map from the Pratt Health Foundation is promoting exercise, good eating habits and a healthy life style.

In age of computer technology where even grade schoolers have cell phones and kindergarten students know how to use smart boards, a health issue has taken shape from a reduction in physical activity.

To help combat this problem and get people into better shape, The Pratt Health Coalition, the Pratt Health Foundation and its Executive Director Dewayne Bryan, have come up with a unique way to attack the problem with a very low tech solution: a map.

That's right, a good old, unfold and lay out map that's hard to get folded up properly again. But this is no ordinary piece of paper. This map is a guide to a variety of physical activities and where to do these activities. Maps are available, free of charge, at the Pratt Area Chamber of Commerce in downtown Pratt.

The whole idea of the map is to show people the variety of healthy activities in Pratt and encourage them to get on their feet and get some exercise, Bryan said.

There are many places to get exercise in Pratt but a lot of people don't know every place available so the map was put together to show them and get them exercising.

Funding for the map came from a Kansas Department of Wildlife, Parks and Tourism Recreational Trail grant. The Health Foundation, Pratt Regional Medical Center and the Pratt Area Chamber of Commerce all helped as well.

The map is the latest tool to getting more exercise and eating better. More sidewalks are planned to connect the city to the park system. This project should be done in the summer of 2018 and is a trail grant project too, Bryan said.

Getting kayak rentals at Pratt County Veteran's Memorial Lake is also a project. Working with the County Commission, they hope to have the kayaks available this summer, even if it's only a trial project, Bryan said.

All of these programs and activities are designed to get people exercising and encouraging them to eat better. There is a trend of obesity in Pratt and that can lead to a variety of health issues including diabetes. These programs and the map can help inspire people to take better care of themselves.

"We're trying to build up a culture of activity," Bryan said. "There are things to do in Pratt that people don't know about."

Bike riding is a great exercise and the Coalition has gotten bike racks in several locations and is working to get more installed to encourage people to get on a bike and go for a ride.

Besides promoting exercise and healthy eating, the map can also be used as a recruiting tool. People considering moving to Pratt will see the activities available in the community.

Businesses can use the map to encourage their employees to skip the coffee break and go for a walk break. Instead of a doughnut, get a piece of fruit instead. Better exercise and better eating leads to better health and that can help lower insurance rates.

"It's a quality of life issue," Bryan said.

The map is a photo of Pratt, probably taken from a satellite, they shows the city and is marked with established bike routes and potential bike routes, roads with shoulders, featured pedestrian paths, park locations, nature trails and even hotel locations.

Also on the map are places for activities including the Rolla Rena Skate Rink, Blythe Family Fitness, the PHS track at Zerger Field, Pratt County Fairgrounds, Green Sports Complex, Pratt County Historical Museum, B-19 Museum, Wildlife Parks and Tourism Museum, even the fish hatchery and Pratt Regional Medical Center.

On the back of the map there's a description of the healthy living features of these facilities, safety tips for bicycle riding and even a chart showing the amount of sugar in some of the most common drinks around.

Water is the best to drink but when water just won't do, use another drink but drink less of it. The sugar amounts vary quite a bit. Plain coffee, with no sugar added, actually has no sugar. But that big 44 ounce cola drink has a whopping 128 grams of sugar. The average sugar cube has 2.5 grams of sugar.

One last thing about the map. It has several Stan Reimer photos of the actual locations to entice people to get up and to for a walk, Bryan said.

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Map promotes exercise and healthier eating - Pratt Tribune

Getting weak goes with aging, lifting weights is dangerous for older people, older people cant increase their strength? RIGHT? WRONG!

In the past few years many researchers have turned their attention to the question: Is muscle and strength loss a function of aging or is it a result of disuse? Recent studies show that if you dont use it you will lose it.

Getting older does not mean that you have to become weak and suffer from age related changes that affect older people who are sedentary. Several studies show that resistance-training exercises help maintain and increase muscle strength and size as we age. When muscle biopsies of men older than 50 who lifted weights were compared with those of 20-year-old men the biopsies looked the same. When biopsies of men 50 and older who did not exercise were compared with those of the same 20-year-old men their biopsies showed typical age related changes.

There are other factors, which cause changes in muscle size and strength. Hormones, heredity, nutrition and a decrease in protein synthesis all play a part in how gracefully the body ages.

Heredity cant be changed. You are who you are genetically. Exercise and good nutrition can stimulate the amount of testosterone released in the body of both men and women. Exercise can also increase the amount of protein utilization, which takes place in the body. These changes will have an affect on muscle size, strength and bone density. Both of these factors help to determine the quality of life a person maintains as they get older. Exercise also strengthens the bones, tendons and ligaments. Tendons connect muscle to bone. Ligaments connect bone to bone.

Strengthening muscles, tendons and ligaments with resistance exercise will make you stronger, help support the skeletal system and joints. Stronger muscles, tendons and ligaments can reduce your risk of having joint problems and help existing joint problems. You should talk with your doctor before you start because depending on what the joint problem, resistance training may aggravate it.

Aerobic exercises (walking, jogging, biking or swimming continuously for 15 minutes or more) are important but muscle-strengthening exercises are just as important to have a fit body. In fact, strength-building exercises are a necessary part of an aerobic program because they help keep the bones and joints strong enough to withstand aerobic training.

To stimulate muscle fibers to grow and increase in strength a demand must be placed on the muscle. Resistance training does this. Calisthenics is a form of resistance training but lifting weights or using workout machines does a more effective job. I recommend using a combination of free weights (dumbbells and barbells) and machines. Using free weights during some exercises will give you more control over the range of motion you go through. Because machines cant possibly fit every body shape they dont provide a full range of motion with every exercise. People who dont have access to resistance training equipment can improvise with sandbags, plastic bottles filled with water or even canned goods.

If youre a beginner have someone who knows what theyre doing take you through your first few workouts. Lifting weights can be dangerous if you dont do the exercises correctly. Always concentrate on what youre doing. Being careless and taking your movements for granted can cause injury. Concentrating on each repetition when you workout will also recruit more muscle fibers to do work making each repetition more efficient.

A complete workout should include exercises for each body part. This will include the chest, shoulders, triceps, back, biceps, forearm, thighs, calves and your abdominals (midsection). Start with 2 or 3 different exercises for each body part. Gradually work up to 8-12 repetitions for each exercise. Do each exercise 1-3 times to start. If you can do more than 12 repetitions for a set the weight is too light. If you cant do at least 8 repetitions for a set the weight is too heavy.

We strongly recommend that you have a professional show you what to include in your routine and that you get an OK from your physician before you start. If you have chronic conditions such as, congestive heart failure, hypertension, arrhythmias, angina or diabetes they must be stable before starting an exercise program.

Always breathe correctly during a resistance-training workout. Inhale during the relaxed phase and exhale during the actual lift. For instance, if youre doing an arm curl (bicep curl) inhale as the weight is lowered and exhale as you lift the weight. Dont over exaggerate your breathing this can cause dizziness.

Strengthening programs are being recommended for people well into their senior years to help them perform every day living activities such as walking, grooming, dressing, climbing stairs, and getting in and out of chairs. It also helps improve balance and coordination. When added together these qualities equal more independence.

Aging starts during your youth and is progressive. You cant stop the aging process but you can slow it down and improve your quality of life. For older but wiser beginners changes in strength and stamina can be seen within 3 weeks after initiating a training program. So what are you waiting for? Use it or lose it. Go on, get busy and have a fit day.

Before starting your fitness program, consult your physician.

Nutrition and aging

Theres no mythical fountain of youth to stop the aging process. Aging starts at birth. Good nutrition and daily vigorous exercise play a tremendous role in helping us age gracefully. Many ailments or physical problems associated with aging are due in part to a lack of activity and poor nutritional habits.

As we get older nutrition plays an important part in our health. Most nutritional needs of the older person are similar to those of their younger counterpart. Make sure you get in enough calcium, B vitamins and iron through a balanced diet. Keep a food diary for two weeks to determine what you need to add to your diet. An active person needs about 10 to 13 calories for every pound of body weight. You should eat 4 to 5 small meals that include 3 to 4 servings of fruits, 3 to 4 servings of vegetables, 2 to 3 servings of whole grains and 2 servings of proteins everyday.

Health fair

Join me and state Sen. Sharif Street, Divine Sources and Temple University Health System for Take Back Your Health event for senior citizens from 10 a.m. to 1 p.m. May 19 at the Temple Administrative Service Building, 2450 W. Hunting Park Ave.

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Strength-building exercises make for a fitter you - The Philadelphia Tribune

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