HEALTH AND FITNESS continued
HEALTH AND FITNESS continued
Winter is Here, But No
Need To Hibernate
by: Mark C. Ford, CPT
One of our favorite get away spots is a
resort in Virginia’s Blue Ridge mountains called
Wintergreen, famous for its skiing, golf and
bears (we even saw one once). Fortunately the
skiers really don’t have to worry much about the
bears, because they are hibernating and storing
fat over the winter when the ski slopes are active.
Unfortunately, many people decide to do
the same thing when the weather turns cool.
Hibernate and store fat. The good news is there
are a lot of ways you can avoid this annual
tradition. As an in home Personal Trainer, I
know how easy and inexpensive it can be to set
up a small exercise area in your home. Whether
you use someone like me for some guidance or
go it alone, you can remain active and enter the
spring pretty much the same as you were a few
months earlier. It just takes a little discipline
and motivation each day.
Living in the Mid South, we do have it better
than a large portion of the country when it
comes to winters’ extreme temperatures. Most
days are suitable for at least going for a brisk
walk or doing some yard work both are excellent
ways to burn a few calories and get some fresh
air.
But for those days when going outside just
isn’t going to happen, an in home routine can
keep you moving and at least give your muscles
some activity to remain firm and toned.
I typically recommend beginning with a
good stretching routine. An inexpensive mat
from Walmart will work fine if you don’t have a
soft rug or carpeted area for supine and prone
positions while stretching. Please remember to
hold each stretch approx. 20 seconds or so for
best effect. Muscles that have been stretched
and given a nice “warm up” period are less
susceptible to injury as you continue your
exercises.
After you feel you are adequately prepared to
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Leah King
CERTIFIED PERSONAL TRAINER
CERTIFIED CONDITIONING SPECIALIST
Live Strong fitness
(910) 691.2639
CALL FOR APPOINTMENT
begin, I would suggest something as simple as
some push ups and abdominal crunches to get
your heart rate elevated sightly as you move on
to some light weights or maybe some exercise
bands.
I do want to caution that you should always
consult your personal physician before you
begin an exercise program. This is particularly
true if you have been sedentary for a long period
of time or have any heart or blood pressure
conditions that need to be considered.
Many people have some light weights at
home. These are great for upper body toning
and will also help improve your cardio capacity
if done rather vigorously.
It also seems like just about every home I
visit these days has a treadmill. This is fine for
inclement days, but I much prefer a walk or light
jog outside when possible. Treadmills are great
for raising your heart rate but the tread tends to
do some of the work for you. Your leg muscles
will actually benefit better when simply walking
at a quick pace.
You should also try to make sure that you
have a few different routines that are working
certain muscle groups each day. It’s easy to find
a few exercises you enjoy more than others and
do those regularly. Problem is you keep working
the same muscles while neglecting others. You
should always strive for a balanced full body
exercise program.
Now, remember how you started with some
basic stretches? Well you get to finish with
them also. Studies have shown a good stretch
afterwards can benefit your muscles greatly as
you “cool down” and get ready to relax with a
nice bowl of fresh fruit or other healthy snack.
You’ll be surprise at how much more fun
spring will be when the leaves are returning, the
birds are chirping, and you’re fit and ready to go.
So let’s make a commitment to stay active
this winter and leave the hibernating to the
bears. ☐
Mark Ford is a local ACE (American
Council on Exercise) Certified Personal
Trainer who specializes in training
individuals age 50 and older in the comfort
of their homes. He can be reached at
(910) 975-2572 or mford42@nc.rr.com.
Stretch • Stay Active • Strong for 2019!
By L.S. Crain, S.Pines resident 1989-2017,
now lives in Taylors, SC, his birthplace.
No. 133 The Pinehurst Gazette, Inc. p.35
link
/www.ncchiro.com