By Stacy Fisher
The definition of health is a state that encompasses complete physical and mental vitality — and not merely the absence of disease. Fitness is the ability to execute day-to-day functional activities with optimum performance.
During the winter months many of us have fallen into sedentary behaviors. Except for occasionally snow shoveling in the high country or taking out the trash, washing dishes, or going shopping every few days, we don’t move our bodies nearly enough. We spend way too much time in front of the television or on the Internet, instead of undertaking consistent exercise to keep ourselves in shape.
Now with the winter rains ending and the dry season upon us, we have no excuse not to start moving more to improve our general wellbeing.
General manager and Fitness trainer Jimmy Jackson of Anytime Fitness in Susanville recognizes that there are four components that make up a well-balanced exercise program: body composition goals; flexibility; muscular strength and muscular stamina, and cardiorespiratory capacity.
Jackson has been a trainer at the gym for the past 11 years.
Weight training and cardiovascular exercise go hand-in-hand in any long-term workout routine. “The advantage to going to a gym obviously is that you can do it year round, and there’s a variety of machines,” both weights to strengthen muscles and machines to increase your cardiovascular endurance.
The first time one signs up at a gym like Anytime Fitness, “we will include a free health history screening, recommend setting goals, body composition scale measurements and other benefits,” he says. … “Gyms should avoid treating everybody the same in regards to their age and fitness needs.”
Once that information is attained, people can start their workouts with their objectives in mind, knowing too that there are certified professional trainers available to them.
“An important factor in any exercise regime is to eat well,” Jackson adds. “Give your body the nutrients it needs by eating a variety of nutrient-packed foods,” including lean meats, whole grains, fruits and vegetables, and low-fat or fat-free dairy. Reduce or eliminate refined sugars, and don’t add sodium (salt) to your meals.
An excellent sugar substitute for your morning coffee includes xylitol; studies show that xylitol has actual health benefits. It doesn’t spike blood sugar or insulin so it’s safe for diabetics, starves the plaque-producing bacteria in your mouth and feeds friendly microbes in your digestive system.
“But avoid at all costs processed foods when possible,” which often contain high levels of saturated fat, salt and sugar and contribute to the obesity epidemic and the rising prevalence of chronic diseases like heart disease and diabetes.
Water intake is essential. “Stay hydrated before, during and after any workout.”
Also when having a meal, make an effort to prioritize portion control, says Jackson. “Don’t overeat. If you feel hungry between meals, consider a protein bar or health shake to control your appetite.” Perhaps an apple or orange will help reduce cravings.
If you’ve gained a few pounds, losing weight adds considerably to both your endurance and to your sense of mental wellbeing and self-esteem.
“A person who is not that active and a bit lethargic can with a consistent workout four or five days a week get in much better condition in a relatively short period.” He adds that many times after a workout people will find they sleep better as well.
The most important thing to keep in mind — even if you don’t wish to join a gym — is to keep moving. “Walk or run, ride a bicycle, swim, skate or snow ski, pickle ball, whatever brings up your heart rate.”
You can also do something in a group setting like basketball, soccer, or volleyball to achieve a common goal.
Stretching is critical as well. Yoga for example can be a great addition to your everyday training.
Physical activities that address all of the health-related aspects of fitness can be spread out over the days of the week, he says, to avoid ongoing fatigue, potential muscular strain, and boredom.
Don’t get discouraged, Jackson says. “Results are what motivate us to keep going,” so stick with your exercise regime and be determined not to quit. In a few short months the difference to your health and fitness will be substantial.