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Published by: Basith Rahman on Jun 13, 2011
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W E L C OA’ S O n L i n E G E n E R A L W E L L n E S S B U L L E T i n

Top Ten Rules For A Great Workout
By Mike Perko, PhD New diets and exercise plans are abundant as the year gets underway. These top ten rules are important for everyone—those just beginning an exercise program, and even the old pros. Take a look, remember the rules, and workout safely this year.

1. Don’t Lift Too Much Weight Workout your body, not your ego. Control the weight rather than using momentum to complete exercises. When it comes to exercise, it’s quality—not quantity—that counts. 2. Watch Your Form On The Stair Climber Machine Leaning on the stair climber machine is hard on both the wrists and back. Leaning on the stair climber machine decreases the number of calories burned by up to 35%. 3. Stretch! Stretching helps prepare your muscles for the workout, and also helps you “warm-down” after a workout. Stretching increases range of motion and decreases the chance of injury. 4. Make Sure To Warm Up During aerobic activity your heart rate can jump to almost 100 beats per minute more than when you started. You should warm up before a workout. 5. Get a Good Breakfast By eating in the morning you are providing your body with energy to utilize throughout the day. Breakfast helps jump start your metabolism, too. 6. Consume Enough Calories Eat! Without sufficient caloric intake, your body goes into starvation mode and holds on to all the calories rather than burning them off. 7. Hydrate Yourself During exercise, you can lose up to two pounds of water weight. If you wait until you’re thirsty before drinking, you’re already dehydrated. 8. Watch The Sports Drinks Unless you workout for longer than two hours, you don’t need the help of sports drinks. 9. Don’t Wait Too Long Between Sets When lifting weights, don’t rest for more than one or two minutes between sets. Keep moving and you’ll burn more calories. 10. Add Variety By keeping the same workout routine for too long, your body will adapt, and may not respond as well to the exercise. Doing the same workout for too long may also put you at risk for injury from repetitive strain. Try to alternate your routine every eight weeks.
Source: The American Council on Exercise

Wellness Councils of America

9802 Nicholas Street, Ste. 315 | Omaha, NE 68114 Phone: 402.827.3590 | Fax: 402.827.3594 www.welcoa.org

» An additive is any substance not normally eaten as a food by itself. W alking through any grocery store you’ll find all sorts of claims made by marketers about their food products. sodium.” “light. » Carbohydrates are found in grain-based foods and fruits and vegetables. fat. and other ingredients by the number of servings listed on the label to discover the nutritional contents of the entire package. » Calcium is a vital component of bones and teeth.welcoa. Unsaturated fats are healthier than saturated fats. You have to look at the food label to get that information. fat. Too much cholesterol in the diet can be unhealthy for the heart. 315 | Omaha. it’s buyer beware—not all of these buzzwords mean exactly what they say. » Cholesterol is a waxy substance found in animal products. Ste. or cholesterol doesn’t mean they’re low in calories.WELCOA’S OnLinE GEnER AL WELLnE SS BULLE Tin Food Buzz Words What Do They Really Mean? Building Your Food Vocabulary Here are some quick definitions for the terms you’ll find on the foods you eat. When looking at the food label. remember to look at “Serving Size” and “Servings Per Container.3594 www. » Sodium (salt) is needed in moderation for proper fluid balance and nerve function. The Buzz Word Bible Next time you’re navigating the grocery store aisles. you need about 2.000 per day. » Protein is key to muscle growth and repair. Our bodies use “carbs” as a main source of energy. and other ingredients are only for a single serving! Because there may be more than one serving in the package you’re holding. NE 68114 Phone: 402. you may need to multiply calories. but should still be eaten in moderation. You’ll see “fat-free. Depending on your situation.” and a whole host of other buzzwords.org .827. Source: FDA Wellness Councils of America 9802 Nicholas Street.” The figures listed for calories. Reading is Key Having a better grasp on these terms means you’ll be able to make better decisions about what you eat. Remember. But here’s a key point: Just because foods claim to be low in fat. and is needed for proper nerve function. ➤ Calorie Free—fewer than five calories per serving ➤ Fat Free—less than half a gram of fat per serving ➤ Light—must contain one-third less calories than the regular version of the same product ➤ Low Fat—no more than three grams of fat per serving ➤ Low in sodium—no more than 140 milligrams of salt per serving ➤ Low in cholesterol—no more than 20 milligrams of cholesterol or two grams of saturated fat per serving » Calories are units of energy. but which is added to make foods taste better or last longer. the following definitions will make you a smarter shopper.” “low-sodium.827. » Total fat is the measure of fat content in food—both saturated and unsaturated.3590 | Fax: 402.

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