FITNESS CHRONICLE

Issue #037


IS EXERCISE IMPORTANT?

Why is Exercise Important? You've heard the expression "use it or lose it"? Well it's true. If you don't use your body, your muscles will become flabby and weak; your heart and lungs won't function efficiently; your joints and limbs will start to stiffen; and you will injure easily. Plain and simple, inactivity is a health risk like any other.

If you don't exercise regularly or if you fall off the wagon here are some reasons to consider why exercise should not only be on your daily schedule it should be a priority.

Exercise helps prevent diseases. It's a fact that our bodies are meant to move and be active. Our bodies need physical exertion each day. Regular exercise is necessary for physical fitness and good health. It reduces the risk of heart disease, cancer, high blood pressure, diabetes and other major diseases. It not only improves your appearance; it's now beginning to believed that it helps delay the aging process.

Exercise improves your stamina. When you exercise, your body uses energy to keep going. Aerobic exercise involves continuous and rhythmic physical motion, such as walking and bicycling. It improves your stamina by training your body to become more efficient and use less energy for the same amount of work. As your conditioning level improves, your heart rate and breathing rate return to resting levels much sooner from strenuous activity.

Exercise strengthens and tones your body. Exercising with weights, suspension trainers and other forms of resistance training develops your muscles, bones and ligaments for increased strength and endurance. Your posture can be improved, and your muscles become more firm and toned. The ultimate result you not only will feel better, you will look better.

Exercise improves your flexibility. For example: stretching exercises are key to achieving good posture. They keep your body limber so you can bend, reach and twist. Improving your flexibility through exercise reduces the chance of injury and improves balance and coordination. If you have stiff, tense areas, such as the upper back or neck, performing specific stretches can help "loosen" those muscles, helping you feel more relaxed.

Exercise helps control weight because it burns calories. If you burn off more calories than you take in, you lose weight. It's as simple as that.

Exercise helps to improve your over all feeling of well being. Exercise reduces stress, lifts moods, and helps you sleep better. It can keep you looking and feeling younger throughout your entire life.

How often should I exercise? It's best to start a daily routine and stick to it. A "stop-start" routine is not only ineffective, but can cause injuries. Being consistent with your exercise is key to achieving your fitness goals.

People often assume that more is better. Wrong! Doing too much too soon or performing intense exercises on a daily basis will have negative effects, such as muscle or tendon strains, loss of lean tissue, and fitness-level plateaus.

If you are a novice, start off slow. Three days per week is realistic; do safe, simple and effective exercises. If you are experienced, and want to make the best use of your time try interval training. Try a intense 3 day a week training program targetting the entire body.

No matter your level of expertise, DON'T forget to stretch or make the excuse that you don't have time. Flexibility is important, so make the time! Stretching can be done every day, but stick to a minimum of three times per week in order to enjoy the benefits. When the body is warmed up, like after a workout session, perform five to 10 stretches that target the major muscle groups.

Well there it is. Is exercise important, we all know it is. If you haven't started a program now's the time. If you need some help give me a call, I'll be glad to help

Until next time, "Remember, Stay Fit You'll Feel Better."

Jeff


RECIPE FROM POP'S KITCHEN

WHITE CHOCOLATE MOUSSE

Here's a recipe from "Pop's" kitchen. I'll try to sneak this in while Jeff isn't looking. Unlike Jeff, I love dessert. Especially creamy chocolate ones. Unfortunately we all know what this kind of sweet tooth can do to you. However I found a recipe for White Chocolate Mousse that is outstanding and healthy. Give it a try and let me know what you think. You can garnish it with raspberries or strawberries for a fancy dessert. Or if you feel daring, make a fat free pie crust with fat free sugar cookies or graham crackers and enjoy a White Chocolate Mousse Pie. Or use fat free chocolate ones for an "Oreo" flavor pie. Either way it's a great dessert, and it's healthy.

Enjoy!

Pops

Preparation time: 10 minutes Cooking time: 10 minutes

INGREDIENTS:

4 ounces reduced-fat cream cheese

1 1/2 cups cold fat-free milk

1 package (1 ounce) sugar-free instant white chocolate pudding mix

3/4 cup reduced-fat whipped topping

1/2 cup fresh raspberries

PREPARATION:

In a small mixing bowl, beat cream cheese and milk until smooth. Gradually beat in pudding mix; fold in whipped topping.

Spoon into five dessert dishes. Refrigerate for 1 hour or until set. Garnish with raspberries, strawberries, or your favorite berry.

Serves 5

NUTRITION:

1 serving equals 126 calories, 5 g fat (4 g saturated fat), 14 mg cholesterol, 275 mg sodium, 13 g carbohydrate, 1 g fiber, 6 g protein.

Note: you can reduce the saturated fat by using fat free cream cheese, and fat free whipped topping, it's what I use. Enjoy!!