MAY 2011
An Ounce
Of Wellness
Know Your
Numbers
Newsletter
Tools & tests to determine
your fitness level
You probably have heard the term BMI (body mass index) and maybe can even
reference your last reading from a health fair or your most recent doctor’s visit.
Your BMI is one method of assessing your risk of heart disease, heart attack,
diabetes, and some cancers. Ranges are: underweight (<18.5), normal (18.5-24.5),
overweight (25.0-29.9), and obese (>30.0). The BMI determines your risk based on
your height and weight and is a great tool for the majority of the public. However
there are some complementary tools and tests that give you greater insight
concerning your physical-fitness health, appreciation of your level of fitness, as well
as your risk of cardiovascular and metabolic diseases and cancers.
Body Fat: Unlike BMI, the Body Fat assessment tells you how much fat you have
on your body. Results greatly depend on gender and age but generally an
acceptable range is 18% to 29%. You can purchase a weight/body fat analyzer
scale form most sporting goods stores, fitness personnel at your local gym, and
even K-Mart or Walmart,
Hip-to-Waist: Those carrying more weight around their waist are at great risk of
health complications. Calculate herehttp://www.healthcalculators.org/calculators/waist_hip.asp
1 Mile Walk: The 1 Mile walk test measures your aerobic fitness based on how fast
you can walk 1 mile at moderate (sub-maxial) level of intensity. Calculate herehttp://www.exrx.net/Calculators/Rockport.html
Pushup Test: The push up test measures your upper body strength, a functional
capacity we lose as we age. Calculate herehttp://www.exrx.net/Calculators/PushUps.html
*Make sure you consult with your physician before starting an exercise program or
engaging in fitness activities.
WALKING
SIMPLE, FUN, &
EFFECTIVE
Walking is the most common form
of exercise for those who are
fortunate to have this physical
capability. It is great stress reliever
and weight management activity.
Try walking 10,000 steps per day
(5miles) for general fitness. If you
are aiming for weight loss, try
walking 12,000+ steps per day. A
150lb person will burn
approximately100 calories for
every 2,000-2,500 steps. You can
measure your steps using a
pedometer. Purchase one from
your local fitness store for about
$7.
Stop Super-Sizing It!
You may think I am referring to McDonalds, Wendy’s, or some other fast
food restaurant, but I’m not. Even though this is applicable to your
“occasional” fast food entry request; controlling your portion sizes starts at
home. If I can be blunt, we eat more than we need. On average Americans
consume 300 more calories than needed daily. If you are looking for quick
yet safe and sustainable weight loss eat less. The best and most effective
method of portion control I have witnessed was from my wife. She decided
to begin eating from the saucer plate instead of the standard size dinner
plate. It contributed to her near 50lb weight loss journey 2 years ago.
Smaller plate does not mean pile your food. While this commentary
does not address the quality of your diet, I believe a good
starting points to challenge the quantity of your diet.
It is simple and requires less thought. It should be
a piece of cake; I mean a piece of fruit!
Exercise of the Month
Dumbbell Chest Press on Ball
Is it Arthritis?
Symptoms of Arthritis
Osteoarthritis- If you
have joint pain and
progressive stiffness
without noticeable
swelling, chills, or fever
during normal activities it
probably indicates gradual
onset.
If there was a supreme
court of Health & Fitness I
imagine Mr. Arthritis would
be the most common
defendant. And
unfortunately the evidence
against him does not look
too good. The victims in this
case are the aging and
overweight and obese (the
two common causes of
arthritis). But before you
take Mr. Arthritis to court
see if he fits these
descriptions.
Rheumatoid Arthritis- If
there is painful swelling,
inflammation, and
stiffness in the fingers,
arms, legs, and wrists
occurring in the same
joints on both sides of the
body, especially during
awakening, this may be
signs of rheumatoid
arthritis.
Signs and symptoms vary
greatly. Consult with your
physician.
FITNESS & HEALTH TRENDS
P90X- In 90 days you could transform your body
for life. P90X is the hottest home-based exercise
program on the market. www.beachbody.com
Instruction:
1. Lie on stability ball
2. Grap dumbbells with overhand grip
2. Lower dumbbells until level with chest.
3. Push dumbbells up until elbows are fully extended,
do not arch back or raise the chest.
Buy your Stability Ball at www.fitessentialspa.com or call
(888) 406-8388
__________________________________________________
Fit Facts
3,500 calories equals one pound of fat!
Don Baxter, B.S, is the founder and president of Fit
Essential, Inc. Fit Essentials provides online weight loss &
fitness competitions, seminars and demonstrations,
fitness equipment, health risk assessments, onsite fitness
center management and personal training services
He can be reached at dbaxter@fitessentialspa.com