Pre-Workout Warm Up

Several physiological and practical reasons exist for warming up prior to engaging in vigorous aerobic exercise. Among the most commonly cited reasons are the following:

• Increases body temperature ~ The elevation in body temperature produced by warming up reduces the potential for skeletal muscle injuries and connective injuries, since cold muscle and tendons have been shown to be more susceptible to injury.
• Increases blood flow to the exercising muscles ~ The greater level of blood reaching the muscles involved in the activity aids in the delivery of the fuels (e.g., glucose and free fatty acids) required for energy production.
• Increases blood flow to the heart ~ A greater level of blood delivered to the heart reduces the potential for exercise-induced cardiac abnormalities (e.g., electrocardiographic disturbances), reducing the potential for myocardial ischemia.
• Decreases the viscosity of the muscle ~ Reduced muscle viscosity increases the suppleness of the muscle, thereby enhancing the mechanical efficiency and power of the exercising muscles.
• Causes an early onset of sweating ~ The earlier onset of sweating promotes evaporative heat loss and, as a result, decreases the amount of heat stored by the body. This will help to prevent an individual's body temperature from rising to dangerously high levels during (more strenuous) exercise.
• Enhances the speed of transmission of nerve impulses ~ As nerve impulses are conducted at a faster rate, neuromuscular coordination tends to improve, resulting in better performance of certain motor tasks.
• Increases the blood saturation of muscles and connective tissues ~ A higher level of blood reaching the muscles, tendons, and ligaments involved in the activity increases the elasticity of these tissues, resulting in a safer, more effective performance of stretching exercises.
• Prepares the cardiovascular system for the upcoming physical activity ~ Warming up helps to ensure that the cardiovascular system (heart and blood vessels) is given time to adjust to the body's increased demands for blood and oxygen.
• Prepares the muscular system for the upcoming physical activity ~ Warming up provides a transition from rest to strenuous exercise, and may reduce the likelihood that excessive muscular soreness will be a concomitant result of strenuous activity.

~ Live Well ~
Trinity Fitness

Live Well. Eat Well.

If you’re reading this, it’s because you desire to live a healthier life, and I commend you!! One way you can do this is by adding these nutrition-packed veggies to your grocery cart and pantry:

Cabbage: This low-cost, yet highly nutritious cruciferous vegetable contains nutrients called indoles, which may protect against both breast and prostate cancer. Cabbage also provides significant amounts of fiber and vitamin C.

Sweet potatoes: These orange gems are rich in beta carotene and cartenoids, may help boost the immune system, deliver vitamin C and folate (which may reduce the risk of heart disease and prevent certain birth defects), and are low on the glycemic index. Click on this link to read more about the sweet potato and get some great recipes!

Onions: This classic, pungent vegetable adds flavor to any meal. Allicin, a phytonutrient found in most varieties of onions, may be responsible for its health benefits, including lowering cholesterol and blood pressure.

Garlic: This fragrant bulb contains many of the same phytonutrients as onions, as well as antibiotic and antiviral compounds. It may help boost the immune system, prevent colds, lower blood pressure and cholesterol, and fight fungal or yeast infections.

Spinach: This dark leafy green veggie (and others like it, such as kale and collards) contains lutein and zeaxanthin, antioxidant carotenoids that may help prevent cataracts and macular degeneration. Spinach is also a great source of calcium and folate, a B vitamin that helps to prevent birth defects. Buy organic spinach, since pesticides are commonly used on conventionally grown varieties.

~ Live Well ~
Trinity Fitness

The Fat vs. Carbs Debate Continues

Many of you out there are still wondering whether to give up the fat gram or the carbohydrates, and a Harvard scientist has conducted some interesting research.

Read about his findings at Time.com. In the end, it's all about the overall quality of your diet, not a specific item in your diet and I fully believe in that.

~ Live Well ~
Trinity Fitness