Dr. David Nieman, a professor and director of the Human Performance Laboratory at Appalachian State, recommends adults get at least 150 minute per week of moderate-intensity or 75 minutes a week of vigorous intensity aerobic physical activity, or an equivalent combination of moderate-an vigorous-intensity aerobic activity. These minutes can be accumulated in 10 minute intervals spread throughout the week.

The buoyancy of water reduces the “weight” of a person by about 90%, which means that the stress on weightbearing joints, bones and muscles is similarly reduced. For this reason, it is unlikely that a water workout will result in injury or leave you with sore muscles. That’s why the pool is such a great place for people with arthritis or back problems to exercise. It is also great for those who are new to exercise.

American Council on Exercise June 2009

PILATES ISN’T JUST FOR WOMEN:
Core strength, flexibility, balance, sports performance development, and efficient movement patterns – all are hallmarks of Pilates training and highly relevant to women’s as well as mens fitness. The integrative component of Pilates can be especially beneficial for men, whose workouts often emphasize a part-by-part approach to muscular development, such as what we find in weightlifting. Pilates, by contrast, emphasizes moving from the center of the body, the powerhouse, and developing core strength in the deep muscles of the center to stabilize the trunk and protect the back. This kind of core training makes Pilates an excellent technique for whole-body fitness, as well as a foundation for other kinds of sports and exercise.

Exercise is the best way to raise your energy. Go for a 10 minute walk when you are feeling tired, and see how you feel after the brisk walk. Foods like veggies, fruits, lean meats and carbs like oatmeal can help boost your energy.

A recent study revealed that swimming in cold water tends to make people crave high-fat foods. The type of exercise you chose has an affect on the appetite hormone known as ghrelin. Researcher, Dr. David Stensel explains that cold- water swimmers benefit from protective fat.

My wife and I just returned from a great weekend at Turkey Run. We hiked for several hours each day. A person weighing approximately 150 pds can burn about 220 calories in 30 minutes while hiking. It is a great way to get outdoors, take in the sights and spend time with family. The State parks in Indiana are wonderful and inexpensive. For more information go to Indiana Tourism.