Tag: 122717

How to Overcome Workout Fatigue

Regular exercise provides a host of immediate and long-term benefits. Those who exercise regularly can maintain healthy weights while reducing their risk for illnesses such as cardiovascular disease and diabetes.
While exercise can make people more energetic throughout the day, some might find themselves battling fatigue during their workouts. Muscle fatigue is a normal side effect of exercise, but people who are experiencing difficulty getting through their workouts due to fatigue may benefit from the following strategies.
Eat a balanced diet.
The Hospital for Special Surgery in New York City advises that a well-balanced diet that includes complex proteins, fruits, vegetables, and carbohydrates can help men and women combat workout fatigue. People who are working out in an effort to lose weight may think that combining exercise with a diet low in carbohydrates can help them achieve their goal more quickly. However, the HSS advises people dealing with workout fatigue to increase the amount of carbohydrates they eat. Doing so will help muscles maintain their glycogen levels, which are depleted during exercise.
According to the HSS, carbs should account for between 40 and 60 percent of aerobic athletes’ caloric intake, and between 30 and 35 percent for anaerobic athletes.
Eat before and after a workout.
Early risers who like to exercise first thing in the morning might develop muscle fatigue if they workout on empty stomachs. The HSS recommends eating a light meal or snack roughly two hours before exercising, and then eating again within one hour of finishing a workout. Doing so provides some energy during a workout and helps muscles broken down during exercise refuel and repair.
Stay hydrated.
Hydrating during a workout helps replace the water and nutrients that are lost through sweat. Muscles that are not hydrated during a workout and throughout the rest of the day are susceptible to fatigue.
Use proper form when exercising.
Improper form can lead to injury and/or muscle fatigue. Men and women who cannot adhere to proper form when working out may need to reduce the amount of weight they’re lifting. As activities are performed using proper form, people may find they’re building muscle without growing fatigued. As workouts progress, weight can be added.
Give the body time to recover.
Whether it’s more time between sets of repetitions or an extra day off between workouts, a fatigued body might just need more time to rest and recover. Aging men and women must recognize that they might not be capable of pushing themselves as hard as they once did and should adjust their workouts accordingly.
Fatigue is a formidable foe for exercise enthusiasts. But such exhaustion can oftentimes be overcome with a few simple strategies.
 

Weighing in on Exercise vs. Dieting

Statistics indicate more and more men, women and children are overweight or obese. The National Institutes of Health state that more than 35 percent of adults in the United States are obese and more than 34 percent are overweight, while 17 percent of children and adolescents in the United States are obese. Obesity rates are three times as high among today’s children than they were among youngsters just one generation ago.
As individuals attempt to lose weight, they may wonder what is the most effective way to accomplish that objective. Some argue that the secret to weight loss is lots of exercise, while others insist that calorie control is the key. When it comes to slimming down, some may be surprised by what the experts have to say.
The Mayo Clinic advises that cutting calories through dietary changes appears to promote weight loss more effectively than physical exercise alone. According to Shawn M. Talbott, Ph.D., a nutritional biochemist and former director of the University of Utah Nutrition Clinic, weight loss is about 75 percent diet and 25 percent exercise. People generally see the largest short-term results when they eat healthy foods and healthy portions.
Poor diets can be difficult to overcome, as it takes a lot of exercise to spur dramatic weight loss, whereas a low-calorie, healthy diet can be a simple and effective means to losing weight. Nutritionists often point to a balanced diet that focuses on fruits and vegetables, lean proteins and whole-grain carbohydrates over fad diets or ones that require the adherence to strict guidelines that are difficult to follow for lengthy periods of time.
But exercise should not be abandoned in favor of a low-calorie diet. Dr. Yoni Freedhoff, who runs one of the largest obesity clinics in Canada, says that weight loss occurs from what’s created in the kitchen, but health is gained in the gym. Dr. Freedhoff often advises his clients to make smart changes to the foods they eat to spur weight loss, and then incorporate exercise into their lifestyles as a way to keep the body in top form. Regular physical exercise is necessary to maintain strong bones, build muscle, improve flexibility, and keep the cardiovascular system working efficiently. Exercise also releases endorphins, which can improve mental alertness and feelings of well-being.
The Mayo Clinic notes that studies have shown that people who lose weight and keep it off over the long haul are those who get regular physical activity.
When it comes to losing weight, the foods a person eats play a bigger role than exercise. But it is the combination of both diet and exercise that can lead to greater overall health and sustained weight loss.
 

Healthy Resolutions for the New Year

The tradition of making New Year’s resolutions can be traced back to the ancient Babylonians, who promised their gods that they would repay their debts and return borrowed items in the new year. While resolutions have changed since then, people still see the dawn of a new year as an opportunity to commit to doing something good in the months ahead.
No rules govern New Year’s resolutions, but many people resolve to do something healthy. The following are just a few resolution ideas for people who want to make 2016 as healthy as possible.
Lose Weight
A January 2015 survey from Nielsen found that 32 percent of U.S. consumers resolved to lose weight in the new year. That should come as no surprise, as New Year’s Day marks an end to the holiday season, when many people pack on pounds thanks to holiday dinners, parties and the baked goods that seem to find their way into homes and offices throughout December. Seventy-six percent of participants in the Nielsen survey said they did not follow a weight loss or diet program in 2014, which might explain why so many felt a need to lose weight in 2015. If you resolve to lose weight in the new year, do so with the assistance of your physician, who can offer useful advice on diet and exercise.
Bike to Work
Depending on how close your home is to your office, consider riding a bike to work instead of driving into the office every day. Riding a bicycle is great cardiovascular exercise, which is a critical part of any successful exercise regimen. But riding a bike to work also benefits the environment by making the air you breathe cleaner. The U.S. Census Bureau estimates that roughly half of all U.S. residents live within five miles of their workplace, which provides a great opportunity for commuters to reduce total household emissions, all while having fun on their bicycles. If 50 percent of American workers chose to bike rather than drive to work each day, total household emissions could be cut by as much as 6 percent. Biking to work also saves commuters money on fuel.
Work Less
Work is good for the mind and body, but too much work can lead to elevated levels of stress. Stress can produce a host of negative consequences, including an increased risk for depression, obesity and heart disease. Long hours at the office is one of the leading causes of work-related stress, and many professionals find themselves taking on more than they can reasonably handle. Make an effort to scale back your responsibilities and spend less time at the office.
Reduce Alcohol Consumption
Reducing alcohol consumption is another healthy resolution for the new year. Excessive alcohol consumption can do a number on the human body. The National Institute on Alcohol Abuse and Alcoholism notes that overconsumption of alcohol can affect the heart (increasing the risk for cardiomyopathy, arrhythmia, stroke, and high blood pressure), liver (fibrosis, cirrhosis, alcoholic hepatitis), pancreas (pancreatitis), and immune system (weakening it and making you a much easier target for disease). Reducing consumption can have a considerable impact on your overall health.
Men and women resolving to get healthier in the new year can do so in various ways.
 

Classifieds – December 27, 2017

HELP WANTED
Class A CDL Drivers/Tankers. Great Pay, Home Weekends, and Benefits like no other. We haul our own products! Contact Tony 608-935-0915 Ext 16 (INCN)
TanTara is currently hiring dedicated tanker drivers. Weekly Home Time. HAZMAT endorsements & previous experience required. Wellmark Insurance benefits. Apply at www.tantara.us or call 563-262-8621 (INCN)
Full-Time, Part-Time & Seasonal CDL Team Drivers to Haul US Mail from Des Moines. Pays $19.65/hr plus HWP. Call Gene (515) 321-9234 EOE M/W/V/D (INCN)
SPORTING GOODS
Des Moines Boat/Sport Show Jan. 5-7 Iowa State Fairgrounds. Screaming Deals from dozens of manufacturers! Ice Fishing! Tackle Liquidators! Outfitters! Browning’s Trophy Deer! 1-800-756-4788 www.desmoinesboatshow.com (INCN)
WANTED
FREON R12 WANTED: CERTIFIED BUYER will PICK UP and PAY CA$H for R12 cylinders or cases of cans. (312) 291-9169; www.refrigerantfinders.com (INCN)

Hawkins’ Happenings – December 27, 2017

By Jolene Kronschnabel, Library Director
How many books does it take to build a tree? Take a gander at our 6 foot book tree and make a guess on the number of stacked volumes.
Do the kids need to get out of the house? The library has Crazy Crafts for youngsters through Thursday, December 28.
Preschool Story Time will not be held on Thursday, December 28, due to winter break.
The LEGO Ninjago Movie is the 1:15 PM movie on Friday, December 29. Shunned by everyone for being the son of an evil warlord, a teenager seeks to defeat him with the help of his fellow ninjas. Rated PG, animation/action/adventure, plays 1 hour and 41 minutes.
Hawkins Memorial Library will be closed on Monday, January 1. Our staff wishes you a safe and prosperous New Year.
LEGORAMA, our LEGO building program, is from 1-5 PM on Tuesday, January 2. Everyone can snap structures all afternoon using a snow theme.
Story Time resumes on Thursday, January 4. Tales about the New Year start at 10:30 AM for preschoolers. If there is a school late start, or cancellation, Story Time will not be held.
Plain Truth, by Jodi Picoult, is the January 22, 1 PM book club discussion selection. The riveting story of a murder that shatters the picturesque calm of Amish country — and tests the heart and soul of the lawyer defending the woman at the center of the storm. Grab a copy of this book from the library and join the discussion.
Do you have Christmas decorations or a tree that you are no longer using? The library would be thrilled to receive new or used holiday decorations, LEGO and DUPLO blocks, jigsaw puzzles, baskets, craft supplies, DVDs and books that are still in good condition. We are also looking for old buttons and champagne corks. Please think of us when you are cleaning and sorting.
 

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