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June 15, 2012     Heritage Florida Jewish News
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June 15, 2012

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HERITAGE FLORIDA JEWISH NEWS, JUNE 15, 2012 | PAGE 9B (NewsUSA) Let's face it. Walking is a popular low- impact exercise. Now, new iPods are equipped with pedometers, half-marathons are packed with walkers and andother apps. can map and measure walking routes. But even " with all of these new innova- tions, you'll still want to pay attention to basics. The national recommen- dation for regular physical activity to stay healthy is actually rather attainable. Adults are encouraged to get at least 30 minutes of physical, activity five times a week or more. This means that walking ~the dog, hik- ing, biking or walking to the metro instead 0f hailing a cab all count as exercise. Ir~ fact, the Library of Medicine says walking for fit-: ness was the primary activity reported by people who met the national recommenda- tion for healthy exercise. Research Prom the Duke University Medical Center confirms that the amount of exercise is more important than the intensity, andwalk- ing yields significant aerobic benefits - especially a de= creased risk of cardiovascu- lar disease. The low-impact workout burns fat because it exercises the entire body. Walking for health, fitness and weight control is a natural and inexpensive way to achieve a desired level of physical activity. Walking for fitness can help keep joints fluid, but it also may cause some sore- ness or stiffness in the knees and ankles. Use the following tips to get the most out of walking: First things first- ask the doc. Always consult with your doctor before starting any exercise routine if you have been largely sedentary or suffer from existing health conditions. Dress for the occasion. Wear comfortable clothing that's loose-fitting. If it's cool, wear layers. Cushioned socks and shoes 1:hat fit wzll are also important. Remem- ber that tennis shoe sizes may be larger than dress shoe sizes. Stretch to warm up. Begin by walking leisurely for a few minutes, then stretch key muscles like glutes, calves and quads. Once your muscles are warmed up, gradually increase your speed, and pay attention to your posture. For hydration, trust your body. Generally speaking, if you plan on walking for over half an hour, bring water with you. But you can also trust your thirst. If you're concerned with over-. drinking, consume fluids only when you're thirsty. For marathons, no more than one cup of water per mile is a good rule of thumb. (ARA) AsAmericans'ap- petites for new gadgets grow, so do our waste lines. But what if your iPad or smart- phone or even your gaming system could help you get in shape and stay there? - While your smartphone can't doubleas a dumbbell, all that technolQgy you're lugging around actually can help get and keep you fit. If you're always on the go, start measuring just how far you are going with a pedometer application for your smartphohe. And kick it up h notch with one that will post your results to your Facebook page. "Not 0nly does it track you, but it let's all your friends know if you're slacking," says Shannan Wh~aton, academic director for Graphic Design and Web Design & Interactive Media at The Art Institute of Ohio - Cincinnati. You can take your workout to the next level with race training apps that.wil| help to pace you, maximize your potential and get you ready for ~your first 5K or fifth marathon. If you're always eating out or want to know just how much of a caloric punch that a gallon of ice cream really packs, there are plenty of apps that will help you count your calories. You can choose from thousands of restaurant menus stored on the app or choose your favorite supermarket foods. The apps will even help you calculate how many calories per day you should "con- sume based on your current height, weight and goals. Those apps also allow you to track the calories you burn during exercise and take that into account when giving you a daily calorie allotment. And if you can't be both- ered to type in your food se- lection, Ted Long, academic director of Web Design & Interactive Media. Digital Filmmaking & Video Pro- duction and Visual Effects & Motion Graphics at The Illinois Institute of Art - Schaumburg has a solution. "Mealsnap lets you take a picture of the food you're about to consume and gives you the calorie count by comparing your image to the images it has stored in its database." he says. Once you get home and start charging your phone. you may want to unwind with your Xbox, Wii or Play- station. Good thing all three systems have interactive workouts that could have you doing crunches, boxing against a virtual opponent or dancing the pounds off. "Any activity you can do outside, like cross country skiing or baseball, you can do with these gaming systems," says Li Harmon academic director of Game Art & Design, Media Arts & Animation and Visual Effects & Motion Graphics at The Art Institute of Las Vegas. Harmon adds that some of these games even make you feel guilty if you haven't done your virtual workofit in a while. If you're always heading out "of town on business and don't want to sweat it out at the hotel gym, take your virtual yoga instructor with you. Long says there's a yoga app that comes with HD video so you can see each of your instructor's positions more clearly. Wheaton says there's more of that kind of workout coming in the futurel ~'We're heading toward a video world and we're going to see more virtual personal trainers in the future." Just how effective will all these technologies be in the long run? Wheaton. Long and Harmon all agree, that just like a gym membership, you have to use it to get results. Altamonte Family Practice New Patients Welcome Andrew E. Krupitsky, D.O. Lindsey Repass, P.A.-c "Quality Through Excellence" Adult Medicine Geriatrics Pediatrics Gynecology X-Rays Immigration physicals Lab Office Surgery Medifast Weight Loss 249 Maitland Ave., Ste. 1000 Aitamonte Springs, FL 32701 (Family Features) When the weather is warm, bikers everywhere hear the trails calling their name. Well- known endurance sports coach Chris Carmichael and award winning professional cyclist George Hincapie share nine tips to help you gear up for your ride. Whether you're hitting the pavement, dirt trails or rugged terrain, these two cyclingsuperstars promise to help you farther, longer and safer this summer. Build Strength: In between rides, build strength m your legs, arms and back. Bulking up these muscle groups will prevent mjury and increase endurance every time you get back on your ride. Go The Distance: Persever- ance is half the battle when it comes to cycling, so with every ride. tell yourself you'll go a little farther. Every extra mile will add up to give you much- needed endurance, which will come in handy whether you're exploring a new trail or taking on your first triathlon. Get Loose: Relax your arms and keepyour elbows unlocked. Keeping your body loose while riding helps you better absorb the shock from bumps in the road. Gear Up: When it comes to tracking your goals, today's technology offers a variety of ways to measure your progress, making it easier than ever to reach your peak and go be- yond it. Our personal favorite is Motorola's MOTOACTV. the all-in-one GPS touch screen . cycling computer and smart MP3 player, helping you to stay focused and motivated on any ride. Stay Seated: Trying to scale an incline? It'll be harder if you're standing up. When biking uphill, resist the urge to stand and pedal, and instead shift your gears down and conserve energy by staying in your seat. Hydrate: The more you cycle the moreyourbody craves fluids in order to replace what you lose in sweat. During the summer. it's particularly important "to stay hydrated throughout the duration of your ride. Release the Power of Your Playlist: Your playlist is more than just songs to workout to: they're songs that push you to work - up a hill, during that last mile, on asweltering day. Before hitting the trail, create your ultimate get-moving playlist to ensure you stay pedaling hard your whole ride. Switch It Up: Change up your body position while riding to avoid cramps and stressing specific muscles. Remember. while it's great to test your boundaries and achieve your goals, be sure to put your health and safety first. Armedwith the right mentality and tips, there's no limit towhat you can achieve.Visitwww.MO- for more cycling advice from the experts. 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