Types of Exercise for a Balanced Life

When you think of exercise, we all imagine something different, because we are all different! You may imagine strenuous activities such as sprinting or weights — the ones that make you breathe hard, turn flush and drip with sweat. Or maybe you think of jogging or yoga. There is not only one type of exercise, and it is critical for boosting fitness to include multiple types of exercise so you healthy doesn’t become one dimensional. There are actually 4 types of exercise that are important for everyone to include: aerobic training, strength training, balance training, and flexibility training.
4 exercises image
Each type of exercise is important in its own way, and doing all four types is the way to maximize your fitness and prevent injury. But maybe people think they know what they are, some may even have not heard of the term aerobic. Here is a brief overview of what these are and their benefits to them.

 

Aerobic exercises; such as running, swimming or dancing, are activities that work your cardiovascular system — they get your heart rate up and make you breathe harder. Aerobic literally means “relating to, involving, or requiring free oxygen”, and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. This type of exercise can reduce the risk of cardiovascular disease, type 2 diabetes and high blood pressure, and may even lower the risk of cancer

 

Strength exercises; such as weight lifting, push-ups and crunches, work your muscles by using resistance (like a dumbbell or your own body weight). This type of exercise increases lean muscle mass, which is particularly important for weight loss, because lean muscle burns more calories than other types of tissue. Whether you’re 100 lbs overweight or just need to lose the last 15, strength training is one of the most effective ways to burn fat and build muscle.

 

Balance exercises improve your ability to control and stabilize your body’s position. This type of exercise is particularly important for older adults, because balance gets worse with age. But balance exercises can be beneficial for everyone, including people who have gained or lost a lot of weight or those who become pregnant, which can throw off your center of gravity. These exercises are also important for reducing injury risk. For example, if you sprain your ankle, you could be at risk for reinjury if you don’t retrain your balance.

 

Flexibility exercises stretch your muscles and may improve your range of motion at your joints. They can improve your flexibility, and reduce your risk of injury during sports and other activities. There are two types of flexibility exercises: static stretching, in which you stretch a muscle without moving, and dynamic stretching, which combines stretching with movements. So the biggest benefits from stretching is improved flexibility, reduce of injury, and reduced lactic acid in the muscles.

 

Ideally, you should include all four types of exercise in your workouts. But that doesn’t mean you have to do four separate workouts. You use some exercises together, like strength and balance training. For example, when you squat, you do strength as well as balance. Some workouts, such as yoga, incorporate strength, flexibility and balance exercises. It does depend on age and goals of the individual, but you should really try to do all four types of exercise in a training session.

 

*Always Proud, but Never Satisfied*

 

~Luke

 

 

For more on these types of exercises, check out these links:

 

Aerobic: https://www.livescience.com/55320-aerobic-exercise.html

 

Strength: https://www.livescience.com/55324-strength-exercise.html

 

Balance: https://www.livescience.com/55321-balance-exercise.html

 

Flexibility: https://www.livescience.com/55325-flexibility-exercise.html

 

 

Your Dentist Was Right!

dentist imageBelieve it or not, your overall health can be affected by your oral hygiene. More specifically, the health of your gums can mediate the health of some of your major body functions. That is right! You are fighting for much more than just a pretty smile, you are benefiting your health every time you brush your teeth or floss.

Your mouth is the home to many bacteria: the good bacteria help begin the process of digestion, while the bad bacteria are removed during daily brushes and flossing’s. According to an article recognized by National Public Health Week, the buildup of plaque and high levels of bacteria can cause irritation or inflammation to the gums that can cause gingivitis. If untreated, the infection can harm your gums and the bones surrounding your teeth. They go on to continue to say, the periodontal disease caused from untreated gingivitis is believed to influence the health of your cardiovascular system as well as your respiratory system. Not to mention, can cause bad breath…  I want to assure you that you have many options to keep your mouth clean and healthy. The Mayo Clinic Staff recommends the following;

  • Brush your teeth with fluoride toothpaste AT LEAST twice a day. (Fluoride tooth paste deposits minerals into your enamel to strengthen your teeth from decay.)
  • Floss Daily (The 2 minutes it takes is well worth it.)
  • Replace your toothbrush when bristles fray or within four months. (Tip: Replace every time you are sick too.)
  • Become a regular at your dentist. (Do your small talk before the instruments are in your mouth!)
  • Avoid eating between meals.
  • Avoid Tobacco use.

When you take a step back it all makes sense. Your mouth is what delivers nutrients to your body, by keeping it clean you are insuring the nutrients are arriving untainted by extra bacteria. By keeping your mouth in tip top shape your immune system can work on other areas in need.

Brushing three times a day seems worth it after knowing the facts. Keep your smile as healthy as your do your body because they go hand in hand.

 

Until Next Time… Carry On, With a Toothbrush!

Kari Rebman

Unhealthy-Healthy Eats

 

In this overweight driven era, food marketers try everything under the sun in order to promote their product as a healthy food option. “Reduced fat!” “Low sodium!” “20% less sugar!” All these phrases are put on the front of labels to catch the eye of the consumer. But not so fast: Although a lot of these foods are reduced fat, contain less sodium, or are 20% less sugar, companies have to make up for the lack of these ingredients in order to continue to produce a quality product. In many cases, when a food product says it has reduced fat, they contain higher levels of salt (sodium) to keep a relatively similar taste to the product that is not reduced fat. I am going to give you three examples of foods that are labeled has “healthier” options, but are in reality just as bad, if not worse for you.

unhealthy vs healthy image

  • Reduced Fat Peanut Butter

The fats from peanut butter is a great nutrient that your body needs when consumed at a moderate level. That being said, in general, it’s not the worst thing for your health to just eat normal peanut butter. However, if you’re looking to buy the reduced fat kind, you’ll notice that the sugar levels spike way up in order to make up for less fat.

  • Trail Mix

You may think that a small amount of assorted nuts is nice quick snack to have in-between meals. Although the nuts are a great snack, many store bought trail mixes either are made with different kind of chocolate candies, deep fried banana chips, or yogurt covered raisins. As you may have guessed, none of those are very healthy for you. Your best bet is to make your own trail mix with plain, dry roasted nuts.

  • Packaged Turkey

Turkey is a great, lean protein source to put on any kind of lunch sandwich. The problem arises, however, in the packaging part. Many producers have to load up packaged meat with salt in order to keep the meat fresh for the longest period of time. In order to escape eating sodium meat, stop at the local deli and pick up some fresh cut turkey.

 

It’s important to keep in mind, that these are just a few examples of “healthy” foods that turn out not to be so great for you. Before you fall into any marketing traps, a great way to find out whether your dish is healthy or not, is to simply just educate yourself with the nutrition facts listed on the back. Those numbers will NOT lie to you. For more examples of unhealthy, healthy eats, check out this website: http://www.rd.com/health/healthy-eating/unhealthy-foods/

 

 

|Don’t forget about the little things in life. They tend to have a BIG impact|

 

-Tyler Kloss

 

Tags: Unhealthy eats, healthy options

In-Depth Answers To Fitness Quiz

In Depth Answers imageOn our Facebook page “Warhawk Fitness”, we recently published a quiz to help you find out if you are ready and have a lifestyle suitable for beginning a workout plan. If you haven’t taken the quiz yet, you can head over to our Facebook page and tackle it; or, click on the link here! Otherwise, detailed answers to the questions, with some other neat resources for you to utilize are below.

 

Here are the questions from the quiz with a short answer response (instead of multiple choice):

 

1)  What should you do before going to the gym?

Answer: You should always go into your workout with a plan of attack. For the day, you should have scheduled out what you will do and for how long. This will help you ensure a more complete workout as well as avoid over-training. And you should have a schedule that stretches more than just a day, like maybe a weekly split or bi-weekly, depending on your availability. That will help ensure you are giving all muscles the attention they need.

 

2)  How long do you stretch and what do you stretch before exercise?

Answer: You need to stretch before workouts to prevent injury AND stretch after workouts to avoid stiffness and soreness in the muscles. There are two types of stretching, Dynamic and Static. Simply put, Dynamic stretching has more movement to it and is more active, the kind of stretching to do before the workout. And Static stretches are stretches that you are holding in place for any given number of seconds and is more relaxing to the muscles, the kind of stretching you do post-workout. You want to do this for more than just the muscles you will be using that day, and typically for about 10 to 15 minutes.

 

3)  What is proper exercise attire?

Answer: If your gym has no clothing rule, or you are exercising somewhere without a dress code (i.e. outside), then the rule for attire is simple; Dress Comfortably. Wear clothes that are breathable and allows you to move freely and without restriction in any way. Loose clothes can get in the way, and clothes that are tight might cut of proper circulation or irritate the skin. So also wear something that fits properly. Click this to check out details of what to wear for exercise.

 

4)  What kind of diet do you have?

Answer: This is a question that would have a very specific answer depending on the goals of the person. Generally speaking though, once you have a goal picked out, then you tailor your calorie and water intake to that goal. This Calorie Calculator will assist you in telling you what the number calories you should have (with height and weight information) daily to obtain your desired goal.

 

5) How much water do you drink a day?

Answer: Similar to the last answer, it is a question that would have a specific answer to it depending on the person and goals. However, with water intake there are some more broad rules you can go by. For example, the 8×8 rule, or 8 glasses of 8 ounces of water is ideal for the average adult person. And depending on how active you are, it may be more, but likely not less.

 

6)  Have you consulted your doctor or physician?

Answer: Many think this is age-dependent, that only older people need to check in with doctors. You don’t need a doctor to tell you that exercise is essential for a healthy life. But if you don’t already exercise, your doctor may need to advise you if it’s safe to start. Any person at any age could have an outlying factor that could prevent them from getting into an exercise plan. It’s important to know your body and if you feel that something has been keeping you from working out in the past, get it cleared with a doctor.

 

7) How much sleep am I (supposed to be) getting?

Answer: You. Need. Sleep. Our bodies use sleep to recover from workouts and provide us with energy for the next one. If you workout on less than 8 hours of sleep, you will experience: a lack of energy, lack of strength and endurance during exercise, lack of focus, and extra soreness for days to follow. A personal study done Here will detail what you may experience without proper sleep.

 

Thank you for taking this quiz! If you haven’t taken the quiz that goes along with these detailed answers, go check out Warhawk Fitness Facebook page and take it, or click on the link here! Don’t forget to go like Warhawk Fitness on Facebook and follow us on Twitter and Instagram!

*Always Proud, But Never Satisfied*

~Luke
Sources:

 

Exercise Clothes: https://go4life.nia.nih.gov/tip-sheets/fitness-shoes-and-clothes

 

Stretching: http://www.ideafit.com/answers/how-long-should-i-stretch-before-and-after-my-workout

 

Calorie Calculator: Above in text

 

Sleep Study:  https://www.bodybuilding.com/fun/dean22.htm