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Working out for just an hour may give your immune system a short-term advantage, however prolonged very intense workouts may have the opposite effect because of the immune-suppressive effect of cortisol. Firm conclusions regarding the immune system are difficult to make since most studies only look at a few aspects of immune function, and immune systems can be quite complex. Certain factors like preexisting
health conditions, age, and type of workout may impact the immune response to exercise. However, exercise in moderation is unlikely to enhance your risk of infection and may even lower it. Also, when you consider other health benefits, exercise is an easy decision. On the other hand, err on the side of caution if you feel like you are coming down with something and skip your workout if you're running a fever, have body aches or productive cough. Remember that sleep is also vital, and most people require 8-9 hours of sleep for optimal health.
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Don't stop the cardio portions of your workout because, as we have all heard, it lowers the risk of cardiovascular disease. It may also improve oxygen delivery and lower blood pressure. Resistance training also has a positive impact on the cardiovascular system. Training your muscles is especially important as we age and will help you maintain a healthy body composition, so don't neglect weights. It is important to implement both strength training and cardio into you routine.   Honored to be part of the SOAS Racing Team Ambassadors for 2018 with an amazing group of strong women! Here are some thoughts and goals to employ for the new year:
Being grateful is the gift that keeps on giving. A healthy lifestyle is a process. Adopting an "attitude of gratitude" has many benefits including enhanced physical and emotional health. Being thankful can also help you stick to a fitness program. A positive mindset and practice of gratitude could give you the confidence to stay motivated, resulting in increased performance. Staying grateful throughout your fitness journey will help you to experience higher levels of well being, confidence and increased vitality.
Fall is a perfect time to rejuvenate body, mind and spirit. Just as a new season begins, it can be freeing and empowering to start or re-energize your fitness program. Being a beginner is a powerful place to start, while someone looking to enhance their program can set new and challenging goals. Training for specific goals will likely increase your willingness to stick to an exercise program. Signing up for a fitness program or training for a specific event is an excellent way to keep yourself accountable.  More people are incorporating a cross training approach into their fitness program. Strength, endurance, balance and flexibility training will give you the strength and power to become better conditioned all around. Cross training is an ideal way to train. When your workouts are varied, you reduce your risk of injury and get a more balanced workout.  Reflecting on my invigorating trip to Maine ... Regardless of where you hang your hat, running shoes, swim cap, bike helmet, etc., try spending some time this week filling your body with fitness, positive thoughts, and nutritious food. As we celebrate our nation’s Independence Day this Fourth of July let’s remember what we are celebrating. Over two hundred and forty years ago the citizens of the thirteen American colonies became the United States and began the struggle for political independence from Great Britain. This 4th of July, you might be thinking, "how can I work on becoming a more ‘independent’ person?" Would you like to have more control over your health and well being? Here are three simple health tips that can quickly increase your fitness independence:
1. Don’t eat when you are not hungry and stay hydrated. 2. Don’t stay up when you should be sleeping. 3. Don’t wait to start a fitness program. There is no time like NOW to get started. May freedom ring in your life and the world today!  It's a privilege for me to be featured in the Trainer Spotlight by Gym Source this month. I have been a Gym Source customer for years, and I am extremely satisfied with their fitness equipment and customer service. One thing I would like to especially highlight from the interview is the use of mantras to improve fitness performance. Repeating a positive statement like, "I can do this" or "I am strong" will keep you motivated and give you the stamina and resilience needed in the moment to reach a higher level of performance.
Here is a link to the interview: https://www.gymsource.com/blog/trainer-spotlight-kathy-goetz/ |
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