Low-Impact Workouts

We all know what happens. It's the same old story of being over zealous. You want to start a new workout regimen, but during your first week back to the gym, your gung ho motivation results in an injury. They say "no pain, no gain," but this pain will actually stop your gain.

Joint injuries and muscle strain can completely halt a person's will to press forward with their newfound fitness past time, but it doesn't have to.

Here are some exercises that are low impact, meaning they will avoid causing these horrific health curses. Even if you've already suffered the strain of a joint injury, these workouts can keep you going through your recovery.

1. Walking: Yes, it is the time-old exercise, but it doesn't have to be just for the elderly. Add some weights, pick up the pace, and even choose a difficult trek to hike, and you've just found the most reliable cardio and low-impact workout.

2. Rowing machine: There are still machines in the gym that you can utilize through your injury, and the rowing machine is one of them. This one works it all: arms, back, legs, and core.

3. Kayaking: Kayaking is a great way to get the exercise of rowing, along with the added bonus of fresh air and beautiful scenery. The waves and wind will provide you with extra resistance.

4. Strength training: Did you know that most strength-training workouts are low impact. You can still use the weight machines as long as they don't specify caution for your particular injured joint.

5. Swimming: Swimming is one of the greatest low-impact workouts. Swimming works basically every muscle in your body all while improving lung function and your heart. Plus, if the pool is outside, you can get a nice tan while you're at it.

6. Water aerobics: If you're not that big into swimming laps, try water aerobics. You can just tread water or do many other activities that rely on the resistance of the water itself.

7. Yoga: Yoga has become a mainstay of mainstream fitness. It isn't just for hippies anymore. Yoga can greatly give your muscles a workout you won't soon forget all while improving your flexibility and agility. Why do you think NFL players are consistently doing yoga nowadays?

8. Elliptical: The elliptical is much better for your joints than running on a treadmill. Where the treadmill still puts some pressure on your knees and feet, the elliptical takes it all out. You can even add in an arm workout with this machine.

9. Stairmaster: Trust me, the stairmaster will tire you out. It is much more low-impact than a treadmill, and speaking from personal experience, gives you a much better workout.

10. Cycling: Cycling is a great way to get cardio and low-impact muscle exercise. You also see some nice outdoors scenery while doing it, making it much more exciting than a trip to the gym.

11. Step aerobics: Great cardio without the normal impact. Plus being in a class can really motivate your workouts to push yourself and keep returning.

12. Tai Chi: Tai Chi is a gentle, fluid workout that gives rest to your bones. It is relaxing as your added bonus.

13. Cross-country skiing: If you have the opportunity near you, this flat-terrain ski will definitely give you a workout.

14. Rock climbing: To rock climb, you usually move slow and steady. The resistance of gravity will give you the muscle workout you need. It is also a challenge. You feel successful when you reach the top.

15. Pilates: This low-impact workout session will strengthen your core and add flexibility. Six pack anyone?

16. Golf: The repetitive swing of the club throughout 18 holes can give you a great low-impact workout for the day with the bonus of playing a fun game. You can even choose to not use the cart and get the extra exercise of walking.

17. TRX: This is known as "Total Body Resistance Exercise." This is a resistance strap suspension system that works you out without stress on the joints.

18. Snowshoeing: Again, if you have the benefit of the snow nearby, try taking a long walk in snow shoes. It is much more difficult than regular walking and will definitely give you a workout.

19. Ballroom dancing: Dancing is very physical. Here, you can get your exercise while having a romantic date or a fun night out with a partner. Go ahead and cut footloose.

20. Rollerblading: Skating, and more distinctly, rollerblading, gives a great workout. Your legs, back, core, etc. will thank you when you feel the results of a fun-filled skate.

Give some of these a try, and you may permanently decide to say goodbye to high-impact workouts. At the very least, you have enough here to keep you pushing forward through your recovery or the first few weeks of getting your body used to exercise again.

Good luck out there!

http://www.huffingtonpost.com/2012/04/18/low-impact-exercises_n_1434616.html

Weight Lifting

A lot of people believe that cario is the best and quickest way to losing weight and getting into top-notch shape. Sadly, this is only a myth. The reality is without strength training, the fat-burning process slows down, and your body will never be in as good of health as it could be.

Most people want so desperately to believe they do not need weight training because it is the most rigorous element to the fitness process. It is the workout that takes the most time, and for most people, it is the workout that strains the body most. But remember, no pain, no gain.

Here are some of the many benefits to incorporating strength training into your workout regimen:

1. When you reach maturity, you lose 1% of your muscle and bone strength each year. Weight lifting helps retain that strength as well as reverse it. This leads to benefit number 2.

2. Weight lifting helps you become stronger and more fit. Your muscles become stronger, therefore, your body becomes more lean and toned.

3. Strength training will help you develop better body mechanics. The more you lift weights and strengthen your core muscle groups, your body will move and work better. Your joints will move and function with more strength and ease.

4. Weight lifting can help prevent diseases. Strength training can help arthritis patients, post menopausal women, and even people with type 2 diabetes. This is because this training helps bone density and increases immune health.

5. Strength training releases endorphins, therefore helping to increase your mood and boosting your energy levels. Because of this, weight training is a great anti-depressant.

6. Weight training burns more calories than cardio. The myth is reversed. Weight training actually continues to burn calories after the work out is finished through the next day or two. Sore muscles means calories continue to burn.

So, continue to weight train. Never miss this great regimen to weight loss and health.


http://www.everydayhealth.com/fitness/add-strength-training-to-your-workout.aspx



Short Work

Well, those of us who have always used a lack of time as the number one reason for not working out (and that seems the most common reason) are rapidly running out of excuses. 

New studies are showing that short but high-intensity workouts are as capable or even more capable of burning calories. The 2-3 minute high-intensity bursts can help to burn an extra 200 calories a day.

It seems that the most important factor is that the exercise is followed by equal periods of rest and recovery. It doesn't seem like too big of a deal, but lack of motivation is the main factor in being inactive. It is much easier to motivate yourself to put in four to five 2-minute bursts than an hour on the treadmill. 

So try the interval training technique in shorter stints to see if that fits your lifestyle better. Doing some workout is better than none at all. With this routine, there are no excuses. 

http://www.mensfitness.com/training/is-a-short-but-intense-workout-best

http://www.dailymail.co.uk/health/article-2223331/How-2-minutes-intense-exercise-day-make-slim.html

Cycling

Riding a bicycle. Just saying it conjures up images of kids on their metallic red horses with streamers on the handlebars and baseball cards strapped to the spokes. Well, either that or fitness freaks doing a 50 mile ride to shake off that extra glass of wine from a weekend get together. Most of us haven't even owned a bicycle in years. We face our rite of passage and lose the training wheels to become free only to turn our backs on the pedals as soon as our driver's permit hits the mailbox. The downside of this transition is losing the bicycle often translates into not losing those extra pounds. A healthy diet can only go so far in keeping the pounds off, and the body needs regular exercise to maintain optimal health. Bicycling uses many muscle groups and provides aerobic stress as well. Here are some benefits to adult cycling:

1. Heart health - Cycling improves cardiovascular health, which minimizes the risk of coronary heart disease.

2. Muscle health - Riding a bicycle can greatly assist you in toning or building muscle groups in the lower body. It is also a great non-impact workout for those with joint injuries that may keep them from exercise.

3. Waistline help - Biking burns a lot of calories, especially biking at a fast pace. It also speeds up your metabolism, even after you're done riding. This means that riding a bike can help keep your weight gain down.

4. Lifespan improvement - Bicycling increases your longevity through its many health benefits.

5. Coordination skills - To cycle, you must move both feet in circles while steering with both hands. This increases your coordination abilities.

6. Mental health - Cycling has been linked to better mental health. Perhaps it is due in part that cycling can be relaxing and melts all exercise melts the stress off while using endorphines to increase your mood.

7. Immune health - Riding a bike can increase your immune system strength. This will help your body in the fight against certain kinds of cancers and illnesses.

8. Stamina improvement - Because cycling is such a great cardiovascular workout, this also strengthens your lungs and builds stamina.

Take back the days when you enjoyed to ride a bike instead of immediately hopping in a car. Hop on your bicycle and let the many health benefits begin. You don't have to be Lance Armstrong to ride these days. The great thing about cycling is that it's like riding a bike. 

http://www.dailymail.co.uk/health/article-2220624/Malachi-ODoherty-How-writer-got-bike-diabetes-reverse.html

http://dsc.discovery.com/adventure/the-top-7-health-benefits-of-cycling.html

http://www.adultbicycling.com/component/content/article/9-bicycling-basics/37-health-benefits-of-cycling-ii.html

More Peanut Recalls

New Mexico-based Sunland peanuts and products which contain Sunland peanuts are being recalled due to potential Salmonella contamination. 

The list of foods being recalled keeps growing. Now, PureFit nutrition bars are voluntarily recalling all Peanut Butter Crunch bars since they were supplied by Sunland.

According to the FDA, PureFit is working alongside the FDA to recall any bars manufactured between March 1 and July 12 or sold between March 9 and August 31.

Salmonella is a bacteria that can cause serious and even fatal infections in children, the elderly, and people with weak immune systems. In healthy adults, Salmonella can cause sickness such as fever, nausea, vomiting, diarrhea, and stomach pains.

So far, this is just a precaution, and no illnesses have been reported.

AdvancePierre Foods is also recalling their frozen peanut butter products since they contain Sunland peanuts.

These items include the frozen peanut butter and jelly sandwiches, frozen peanut butter cups, and frozen peanut butter and jelly graham crackers.

The recall consists of any products produced between July 17, 2011 and May 18, 2012.

Meadow Gold Dairy is also recalling the Western Family Creamery Select ice cream in peanut butter flavor.

The dates to watch for on are "best by" dates of September 9, 2011 through October 3, 2013.

If you have one of the recall products that match the contaminated dates, please contact the parent company for further instructions.

For more information on other recalls associated with the Sunland peanuts, visit http://www.fda.gov/Safety/Recalls/ucm2005683.htm.

http://northville.patch.com/articles/peanut-recall-grows-includes-nutrition-bars-66affda3

http://foodpoisoningbulletin.com/2012/three-more-derviative-recalls-of-products-made-with-sunland-peanuts/

Drink Your Water

There are more reasons than you probably know why you should drink your water. Of course water is good for you, and it is the building blocks of life.

Here are the benefits to drinking lots of water:

1. Weight Loss

Water takes the place of high-calorie drinks such as soda, tea, juice, alcohol, etc. You will trade high calorie counts for nothing with water.

At the same time, water is an appetite suppressant. Sometimes when you feel hungry, you are actually only thirsty.

Drinking lots of water replaces the extra sugary drinks and unnecessary snacks. This will result in pounds melting off.

2. Heart Health

Drinking lots of water can lower your risk of heart disease. The American Journal of Epidemiology found that people who intake more than five glasses of water each day are 41% less at risk of a heart attack than those who only drank two glasses of water.

3. Energy

Dehydration can drain your energy levels, even mild dehydration. Being thirsty is a sign that you are already dehydrated, and therefore, lack the energy you should have.

These lower energy levels can cause muscle weakness and dizziness. Drinking more water will help you to have more energy to do the other part of staying fit: Exercise.

5. Healthy Skin

Drinking a healthy amount of water can actually help clear your skin of blemishes and give you a healthy glow. This takes time, but people who drink a healthy amount of water as a lifestyle benefit from this natural skin care.

6. Digestive Relief

The digestive system requires water to digest our food properly. Water can help with stomach problems such as acid reflux and even help with constipation.

7. Cleansing

Many people try body cleansing nowadays to clean toxins out of the body. Water is nature's body cleanse. Water can flush these toxins and waste out of the body to help you feel better.

8. Cancer Reducer

Water has been known to reduce risk of colon cancer by 45% by helping with your digestion. Water has also been proven to reduce bladder cancer by 50% as well as possibly help fight breast cancer.

9. Exercise Assistance

While working out, you become more and more dehydrated. This drains you of energy. As noted before, drink more water during your exercise and regain some energy for better work outs.

Be sure to drink plenty of water. Along with a healthy diet and plenty of sleep, you should feel energized to exercise and get your body into a healthy form.

http://www.dumblittleman.com/2007/07/9-great-reasons-to-drink-water-and-how.html

Rice Alert

Beware of the amount of rice you are eating. The Food and Drug Administration is currently investigating potentially dangerous levels of arsenic in rice and rice products.

According to Consumer Reports Magazine, eating rice once a day can increase arsenic levels in the body up to 44 percent.

Consumer Reports sampled a large variety of rice and rice products ranging from babies' cereal to adult foods. Many were found to have "worrisome levels of arsenic."

The magazine recommends limited intake of rice especially in baby diets. It is also recommended that the rice is rinsed and boiled in a 6 to 1 water ratio which will eliminate up to 30 percent of the arsenic levels in the foods.

In an interview with ABC News, FDA Commissioner Margaret Hamburg said that their test results showed similar results as the testing performed by Consumer Reports. Hamburg did conclude that there is no immediate danger.

"We are not recommending that consumers need to change their consumption of rice products in dramatic ways. We think the best advice is a balanced diet," said Hamburg.

People consuming a gluten-free diet can find these recommendations troublesome as rice is a key grain in many gluten-free foods.

Currently, the Environmental Protection Agency sets limits of arsenic in drinking water but not in foods. The amounts of arsenic found in these rice products can be up to one and a half times the EPA limits in water.

Arsenic, a carcinogen found in the soil, is a proven cancer contributor in water, but it is scientifically unknown what the results of consumption from food are.

For more information, visit these news sites:

http://abcnews.go.com/Health/arsenic-rice-report-finds-worrisome-levels/story?id=17267872

http://health.usnews.com/health-news/blogs/eat-run/2012/10/01/reducing-the-rice-in-your-diet

http://www.boston.com/dailydose/2012/09/19/arsenic-rice-some-brands-contain-more-than-others-but-should-you-avoid/p500QCfWPn88hkHhChkV2N/story.html

Welcome to Ignition!

Welcome to Ignition, a blog in support of Spark Fitness LLC.

Spark Fitness is a Christian-based fitness boot camp located in Pasadena, TX. Instructor David Wesley is a Texas certified instructor who concentrates on an intense program of high-intensity muscle confusion and cardio mixed with fun and prayer.

Here, you will be able to find information and updates about class schedules, work-out routines, and other various class-related news.

Besides the directly-related class info, this blog will also present topics on a broader scope of health and fitness issues and information.

Classes run Monday through Saturday, from 5:00 AM to 6:00 AM, with evening classes Tuesday and Thursday, from 5:00 PM to 6:00 PM.

Spark Fitness' new location:

Fairmont Elementary School
4315 Heathfield Drive
Pasadena, TX 77505

Please feel free to comment or ask any questions you may have concerning Spark Fitness and health and fitness-related topics. Some issues could turn into interesting discussions.

For more information on membership and class details, email david.sparkfitness@gmail.com, or call 713-480-0846.