Today's Fitness Tip

Daily fitness and wellness tips


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How Much Cardiovascular Excercise Should You Be Doing?

The American College of Sports Medicine recommends that all healthy adults should do the following:
1. Frequency of training: three to five days per week
2. Intensity of training: 55/65%-90% of maximum heart rate fb6.23
3. Duration of training: 20-60 minutes of continuous or intermittent aerobic activity
4. Mode of activity: any activity that uses large muscle groups, which can be maintained continuously and is rhythmical and aerobic in nature (for example, walking-hiking, running-jogging, cycling, bicycling, cross-country skiing, aerobic dance/group exercise, rope skipping, rowing, stair climbing, swimming, skating, and various endurance game activities or some combination thereof).

Regular cardiovascular exercise is key to keeping up with your overall health and fitness.

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What is a vegan diet? Is it healthy?

What is a vegan diet? Is it healthy?vegan_food_pyramid
A vegan diet is based on only eating plant-based foods. This means that any meat, poultry, fish, milk, eggs, cheese and honey are all avoided.
Well-balanced vegan diets have been approved for all stages of life, including pregnant and lactating women, children, adolescents, the elderly population, and competitive athletes. These diets are generally considered healthy and wholesome as long as you are still receiving the proper nutrients that are being lost by not consuming animal products. The types of nutrients generally lost through a poorly planned vegan diet in include calcium, omega 3 fatty acids, vitamin B12, and iron. Losing these essential nutrients can cause serious health problems, but can be avoided as long as your vegan diet is properly planned.
Here are some quick facts on the importance of these nutrients and how to keep them while on a vegan diet:
• Vitamin B12: Produces and maintains cells, maintains the nervous system, and helps create DNA.
• Calcium: Keeps bones strong, expands blood to muscles and vessels
• Iron: Transports oxygen, regulates cell growth and differentiation, integral part of many proteins and enzymes
• Omega 3 Fatty Acids: Protects against atherosclerosis, acts as an anti-inflammatory
In order to keep from losing these nutrients that are crucial in order to live a healthy lifestyle, you can eat:
• Wheat: Breakfast cereals, yeast extract, fortified oatmeal/cereal
• Vegetable Substitutes: Vegetable stock, veggie burgers,
• Soy Products: Soy milk, tofu, soy beans, soy nuts
• Beans: Lentils, any kind of beans, chickpeas
To conclude, yes, a vegan diet is extremely healthy. Research has shown that people who follow a vegetarian diet are at a lower risk for obesity, cardiovascular disease, hypertension, type 2 diabetes, diverticulosis, renal disease, some cancers (including lung and breast), and gallstones. Also, cholesterol is only found in animal foods, so vegan diets are completely cholesterol-free. This diet focuses on fresh, unprocessed foods and will help with many future health problems in the long run.


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ASK COACH JACKIE

ASK COACH JACKIEd6ae4a3b99eb526615eeaef1a888171f_5pkq

1-Should I stop eating all carbs to lose weight? M., Little Falls, NJ

Jackie :Your body needs carbs. Fruits and vegetables are also carbohydrates. Try cutting out the unhealthy carbs/starches such as: sugar and refined flour products. Do eat fruits and leafy greens. Whole grain breads, brown rice and sweet potatoes which are good starches. Also ramp up your workouts to torch more calories.

2-How much protein should I consume daily? I am a 34 year old male. T., Clifton, NJ

Jackie: In general, it is recommended that 10-35% of your daily calories come from protein. According to The Center for Disease Control (www.cdc.gov) suggests the recommended daily allowance for protein for men ages 19-70+ is 56 grams daily. Women ages 19-70+ should be consuming 46 grams daily. So you should be consuming around 56 grams per day.

3-How much water do you recommend I drink daily? I am a 40 year old male and weigh 175lbs. B., Tamaqua, PA

Jackie: The Institute of Medicine states a healthy male adult should drink roughly 3 liters about 13 cups of total beverages a day. For women, 2.2 liters about 9 cups of beverages is adequate. This fluid consumption pertains to healthy adults living in temperate climates.


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Take Time Out to Stretch!

Today’s Fit Tip is to stretch!!!!!!!!!!!! Yes!

Stretching can help loosen tense muscles.

Stretching can invigorate you.

Stretching can open up your energy centers, your Qi or Chi as the Chinese say.

Stretching can just feel good!! Isn’t it good to feel good?jackie4

So today..take time to stretch!!!!!!