Add power to your workouts

Consider plyometrics for improved performance

  • Even if you visit your gym frequently, plyometric moves might be new to you. If you want to improve your overall fitness and burn calories, look to plyometric exercises for improved performance and power.

Power is the ability to produce large amounts of force quickly.

For every sport, unless you’re an equestrian athlete, or kayaker, your skill starts by your feet pushing into the ground or firm object that returns force back through you.

Plyometric is a quick powerful movement involving pre-stretching that activates the stretch shortening cycle. Plyometric exercises are also referred to as reactive training. The ultimate goal of reactive training is to increase the reaction time of the rate of force production. An explosive tennis serve, better basketball, golf swing, or a faster running gait are all examples of sports in which you could benefit from this type of training. It can also enhance how you react to ground surfaces throughout the day in simple daily activities. Quickly responding to an unexpected change, like ice, when stepping off a curb or rapidly changing direction when walking your dog on a leash are both examples of daily encounters when you’ll want to have better reaction time.

We all need vigorous levels of physical activity to maximize bone mass throughout our lives. Incorporating plyometric exercises is also extremely valuable in post-rehab and for a safe return to play.

Plyometrics, in its purest form, are meant to be all-out, quality efforts in each repetition of an exercise. Although commonly thought of as only muscular activity, the nervous system is intrinsically linked. The exercises heighten the excitability of the nervous system for improved reactive ability of the neuromuscular system, a benefit for both pro athletes and the rest of us.

Before incorporating plyometric exercises into your training, it is important to have good flexibility, motor control, core strength, and balance capabilities. If you can’t do it slowly, you can’t do it fast!

Be proficient in exercises such as step-ups and different kinds of squats before practicing, and start with plyometric exercises that are low intensity. Bounding or footwork patterns are a good place to start. Like hopscotch, they are fun and challenging.

Before any kind of jump, know that landing strategies are crucial. You should land in a partial squat. A partial squat is a position with feet shoulder-width apart and the bodyweight centered over a stable base of support. Bearing weight symmetrically, a stable base of support means that the trunk is relatively upright over the legs (or leg) with slight flexion of the ankle, knee, and hips.

The exercise selection is vast, as you would start with moves that are easy to complex, stable to unstable, body weight to loaded, to activity specific.

Plyometric training isn’t only limited to lower body training. Moves such as wall throws plyometric push-ups, or jump-squat with a chest pass are other examples.

Photos in article below~

As published in The Idaho Mountain Express- Fitness Guru

https://www.mtexpress.com/wood_river_journal/features/fitness-guru-add-power-to-your-workouts/article_5f9b3a20-52b5-11ec-b485-87eadcee070c.html

To sleep better, add Yoga Nidre to your nighttime routine

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Yoga Nidre, a meditation technique, is a proven antidote to help with anxiety and sleep

We need sleep and it’s best in moderation, like most things in life. According to studies recently published in the journal Brain, there is a middle range to keep the brain sharp over time, and most adults need at least seven hours of sleep each night. The study shows that too little or too much sleep is associated with worse cognitive performance. Good sleep improves your brain function, immune system, mood, and health. Sleep is so important for our overall health that having just one night of sleep loss can significantly impair your daily functioning. More than one-third of U.S. adults sleep fewer than six hours per night. So what really keeps you up at night, and how can you make sleep a priority?

Sleep can be so elusive some nights. Worrying, tension, cluttered thoughts, family concerns, and work-life balance dilemmas can keep us up, although we crave sleep.

Caffeine, bright lights, and room temperature

• For most people, the sleep signal happens after 12-16 hours of being awake. A chemical called adenosine accumulates in the brain during the day. Caffeine, however, blocks and inactivates adenosine receptors, and tricks you into feeling alert. Coffee in foods such as dark chocolate and ice cream, as well as some medications, are also sources of caffeine.

• A laptop screen, smartphone or tablet has a very real impact on your melatonin release, interfering with your natural ability to wind down from a busy day.

• Try turning off half of the lights in your home in the last two hours before bed, and keep your bedroom cool, dark and quiet.

  • A colder bedroom helps the body’s core temperature drop by 2-3 degrees Fahrenheit, ensuring a better nights’ sleep.

Let tension go with Yoga Nidre

When you’re trying to sleep, our bodies can be holding tension that we are not even aware of. Yoga Nidre, a meditation technique, is a proven antidote to help with anxiety and sleep. The roots of Yoga Nidre go back thousands of years, but many of today’s yoga leaders have adapted the teachings to make them more accessible to Westerners.

Seated meditation isn’t for everybody, as it is difficult to try to clear your mind and bring your focus back to your breath. Because Yoga Nidre is always guided, it promotes deep rest and relaxation. It can be as short as 10 minutes, or as long as an hour. The focus is to cultivate multiple levels of well-being.

Use a meditation app such as Insight Timer or Calm. Once you find a sleep meditation that appeals to you, and because it is guided, you’ll need headphones. ( Be sure you don’t start scrolling ! ) Lie and rest comfortably in your bed. You are encouraged to move around and get as comfortable as you can as you begin.

While you practice Yoga Nidre, you’re often asked to choose a samskara. Yoga teaches that samskara is the sum total of all our actions that conditions us to believe in a certain way, a habit or thought that is ingrained in us. It can be something positive that you’d like to work on. Through your meditation, you can create this belief to help you live less out of habit and more out of a desire to grow as a person. Ultimately you’ll drift off to sleep.

Sleep, you deserve it.

https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_e605884e-3ccc-11ec-93f0-5f914f01f24d.html

Fitness Guru- How to build muscle and lose fat at the same time

The best way to keep your fat cells a healthy normal size is to do a resistance training program at least three times a week.

Like it not, we’re stuck with 25-35 billion fat cells, for life. Our immune system breaks down around 10% of fat cells every year, but otherwise all our fat cells are busy expanding and shrinking in size during weight gain and loss. We need fat, as without it, we would freeze. Fat cells are also our fuel tanks, holding on to fatty molecules called lipids, and releasing them as a source of energy for the body. Fat also cushions our vital organs, stores crucial supplies of certain vitamins, and helps us have a functioning immune system. 

If you struggle with fat, turning to “gut-busting” diets and fat-burning supplements won’t “burn” fat. Fat cells don’t go away, as they are stored properly in fat cell layers under the skin. Where they are not intended to be is around organs, like the kidneys or heart, or even inside organs.

The best way to keep your fat cells a healthy normal size, and your body weight under control, is to do a resistance training program at least three times a week. Building more skeletal muscle mass and losing fat mass is one of the main reasons athletes and avid exercisers lift weights.

Within a resistance-training program, intensities, volume, and exercise selection all stimulate muscle growth. Your baseline body composition also factors in to the rate of muscle gain and fat loss.

In the first few weeks of training, newcomers to weight lifting see changes and definition in their biceps and butts. New research shows that trained individuals, not just beginners, can continue to build muscle and lose fat at the same time with two key factors: progressive resistance training and evidence-based nutrition strategies.

Mix it up

Recent studies published in the Strength & Conditioning Journal show that trained individuals can get stronger whether you train two days a week or four. In another study, there was no difference in training frequency of three times a week versus six times a week. Using a volume matched power-lifting program, both groups similarly gained a significant amount of fat-free mass and lost fat mass. It was noted that participants didn’t alter their normal nutrition habits for these particular studies.

A little more protein

Typically, to improve athletic performance it’s common practice to eat less for fat loss, and eat more to maximize muscle mass. But studies show that your post workout snack could be key to improve body composition. The authors of the resistance training studies found that approximately 70% of the subjects improved their body composition with a high-protein diet.

In one study, female collegiate volleyball players, all receiving guidance from a sports nutrition/registered dietician, added 25 grams of whey protein immediately after each power-oriented, full-body workout or a strength workout. Whether working to maximize power output, or participating in workouts specifically for strength, all athletes in each group gained muscle and lost fat. Although approaches to diet can vary with each person, the authors noted that a moderate protein intake and a more balanced nutritional approach came out at the top of the list to keep those fat cells where they need to be, no more, no less.


Connie Aronson is an ACSM Exercise Physiologist and Corrective Exercise Specialist (TBBM-CES) Follow her at www.conniearonosn.com and Instagram@conniearon

https://www.mtexpress.com/wood_river_journal/features/fitness-guru-how-to-build-muscle-and-lose-fat-at-the-same-time/article_bf38694e-27a4-11ec-8266-b7268e71e762.html

The magic of muscle and bone mass and brain health

Lifting weights is key to retaining lean muscle mass and keeping your weight down.
Photo-Metro Creative Connection

Hands down, the biggest reason people hire a personal trainer is that they want to be stronger and healthier. To achieve that goal, throughout a lifetime, it is essential that we maintain a vigorous level of physical activity to not only age well and be healthy, but also to keep our bones strong.

Lifting weights, or resistance training, is the key to retaining lean muscle mass and keeping your weight down. Around the time you turn 30, you start to lose as much as 3% to 5% of muscle mass per decade. The rate of decline of an inactive 80-year-old could be as much as 30%.

In fact, the American College of Sports Medicine and the U.S. Department of Health and Human Services recommend two or more days per week of moderate-to high-intensity resistance training, using all major muscle groups. Use it or lose is correct, as keeping your muscles strong and flexible after 30 prevents scarpenia, a condition characterized by loss of skeletal muscle mass and function. Scarpenia is a natural part of aging, but muscle loss is largely accelerated by inactivity. For many, as we get older, we tend to move less.

The ACSM’s Physical Activity & Bone Health position stand is a recommendation that adults maintain a relatively high level of weight-bearing physical activity, with no upper age limit. Activities like plyometrics—jumping jacks, for example—and high-intensity resistance training are beneficial ways to increase bone mass, as well as to preserve skeletal integrity and improving balance to prevent falls. Kids that are involved in gymnastics and sports that involve jumping, like soccer and basketball, have a great strength advantage in later life, as their bone mass is maintained into adulthood, the report notes.

The main concept of resistance training is to produce changes that result in various strength adaptations. The 80-year-old mentioned? One set of arm curls, to overload his or her biceps, can result in strength gains in the arm muscles lasting as long as a month! While my job as a trainer is to set up great programs for individuals, consider ways you can start to train, if you haven’t already, with a simple home setup, including weights, elastic bands, medicine balls, or a TRX.

Remember when?

There is good reason to stick with your routine. Physical activity is a powerful intervention to reduce anxiety and depression during a pandemic. Those of us who stayed or became active during pandemic lockdowns were less likely to experience subjective memory decline. A recent study in Preventative Medicine looked at the effect of physical activity on subjective memory decline before and during social distancing. One in three participants experienced feelings of memory decline when socially distanced, however the active participants did not.

Muscles knock back inflammation

Besides brain health, regular exercise promotes a healthy immune system. Muscles that you use doing squats, arm curls or running down a trail have an innate ability to reduce inflammation. Lately, scientists studied lab-grown engineered human muscles to examine the role of a pro-inflammatory molecule, interferon gamma, which breaks down muscle. Typically, chronic inflammatory diseases break down muscle. The lead author of the study, Zhaowei Chen, a postdoctoral researcher in biomedical engineering, found that when exercising, the muscle cells themselves are a powerful shield and can directly counter interferon gamma, the pro-inflammatory molecule, as well as protecting other tissues and cells.

https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_b2d26462-11af-11ec-b04a-23ef35ce0778.html

Fix your low back pain with better body mechanics

Too much sitting is hard on our bodies and can add to the prevalence of low back pain. Twenty-six bones make up the spinal column with three gentle curves from top to bottom. For many with low back pain, the cumulative effects of constant or repeated small stresses over time, like sitting, result in back pain. Too much sitting, combined with faulty posture, can flatten these curves over time. The spine is designed to function best as a weight-bearing structure, with the lumbar curve in a neutral position. Sitting rounded, or slumped in a seat, multiplies damaging pressure on lower back discs and soft tissues. Another concern is that prolonged sitting chronically shortens the hip flexors. Once again, too much sitting, prevalent in our modern age, has other drawbacks and can cause secondary health concerns, such as high blood pressure and increased risk for diseases like diabetes, obesity and cardiovascular disorders.

The good news is that low back pain can dissipate. Body composition, strength of the core musculature and faulty movement patterns are all potential cause of low back pain. Most back pain is easy to reverse; the secret is addressing common musculature imbalances. Too much sway or arch in the lower back, too much bending, weak or overstretched muscles, or poor posture are contributing factors that can be corrected to ensure a healthy back.

If you are in pain, but not dealing with diagnosed or undiagnosed medical issues, nerve impingement, or traumatic injury, you fall into the category of mechanical low-back pain.

Faulty Movement Patterns

The easiest way to fix your own pain is to correct faulty body mechanics. We know we shouldn’t bend wrong, but we do. We bend over wrong picking up laundry, petting the dog, making the bed, or looking at a phone. We work over our desks, drive and ride bent forward every day. Look around the gym and it’s a minefield of bent backs. You’ll see people lifting weights bent over, and bend over wrong to place them back on racks.

Integrated Core

The spine is at its strongest, most resilient and most supported position when it is in a state of muscular and skeletal balance, and in a neutral position.

The abdominal brace is an important way to use the core to find neutral position. Bracing, says Dr. Stuart McGill, a leading spine researcher, is a different concept than that of simply holding in your stomach, or “pulling your belly to your spine.” Rather, it’s mild contraction of the abdominal muscles, as though you are preparing for a punch in the mid-section. In his book “Back Mechanic,” he asks his back patients to gradually adjust the amount of contraction to find the optimal stiffness, much like how a dimmer switch gradually adjusts light in a room. Whether you are sitting, walking, or are a high-performance athlete, all movement is orchestrated from this fine-tuned control of the core.

Next time you pick up a package, try to brace your core, hip hinge, and use your gluteus muscles, which help extend the hips to assist in standing up, sparing the lower back from over-use.

Self-Test

Here’s a simple test to see if you have neutral spine alignment, or back sway. Stand barefoot with your back to the wall, with heels, butt and shoulders against the wall. Then try to place one hand, palm down, behind your lower back. If the space is up to and in-line with your second knuckle, you have neutral pelvis. Normally the pelvis is rotated approximately 10 degrees. But if the space is large enough for your whole hand, you have a deviation, an anterior tilt of the pelvis called lumbar lordosis. Tilt the pelvis posteriorly by bringing the front of your waistband up to learn neutral, engaging the core.


Connie Aronson is an ACSM Exercise Physiologist and Corrective Movement Specialist (TBBM-CES) Visit her at www.conniearonson.com and

Instagram @conniearon

https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_9e3c776e-e5b7-11eb-a0ba-5730f013cbf7.html

Three exercises to keep your shoulders healthy

Fitness guru

All -star pitcher Pedro Martinez was one of the lucky players to return to the major leagues after a complete rotator cuff tear, typically a season-ending injury. The rotator cuff is made up of muscles and tendons that stabilize the shoulder joint. Over time, damage to the rotator cuff can become significant because of the stress placed on these structures.

You don’t have to be a world-class pitcher to have shoulder problems. Ideally, we want our shoulders open and back. The shoulder girdle is unique in that it has few joints, but many muscles that attach to the upper back, as well as the chest and arms. The upper back region is important in shoulder health, as the lower trapezius, rhomboids, and rotator cuff muscles stabilize and retract the shoulder blades.

To understand how the upper back coordinates with the shoulder, notice if you raise your shoulder when moving your arm. Notice if you tighten or raise your shoulders to turn your head to look over your shoulder when driving.

Professional baseball players have to manipulate their bodies in an incredibly complicated way to throw at astounding speeds. On the mound, pitchers have to work with asymmetries in the body, using one side of the body for many, many repetitions. Their training must involve unwinding the damage caused by this imbalance and make both sides of the body function well. For the rest of us, at play and during the day, we can train and be aware of symmetry in our upper backs and shoulders.

Her are three exercises for proper functioning of the upper back and shoulders.

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W Stretch || Photos by Connie Aronson

1.    W Stretch. Stand up, with your core engaged. Pull the shoulders down and back. Externally rotate and fully extend the arms. You should feel it in the chest and front of the shoulder. The W stretch strengthens the rhomboids, traps and external rotators of the shoulder and arm. Hold 20-30 seconds, 2-3 times per day.

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2.    A’s on the ball. Lie on your chest on a ball, legs straight with feet firmly on the floor. The arms are straight and close to the body, resembling the letter “A.” Raise and lower the arms, externally rotating the arms from the shoulder so that the thumbs point out and up. Throughout the exercise, keep shoulder blades down and back, chin gently pushed back. Ten reps.

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3.    T’s on the ball. Lie on your chest on a ball, legs straight with feet firmly on the floor. Raise the arms to form a T position, palms down, then lower arms. Throughout the exercise, keep shoulder blades down and back, chin gently pushed back. Ten reps.


Connie Aronson is an ACSM Exercise Physiologist and Corrective Exercise Specialist (TBM-CES) Visit her at www.conniearonson.comand Instagram@conniearon

https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_9606c44c-cfae-11eb-8de5-cbf3271af76c.html

21-06-18 Weekender Fitness 1@.jpg
Photos by Connie Aronson

Do what you can

Staying physically active may be more important now more than ever. Photo SQNSport

Motivation comes in many forms. When it comes to why you do or don’t stick to an exercise program, research shows that physical exercise that focuses on enjoyment, competence, and social interaction leads to long-lasting exercise engagement.

Dr. Kenneth Cooper, pioneer of preventative medicine at the Cooper Clinic in Dallas, coined the term “aerobics” in 1968. Now 90 years old and still practicing medicine daily, he’ll tell you that about 76% of diseases in the US today are a result of our lifestyle. Numerous reports have emphasized that physical inactivity is a leading cause of death worldwide. It’s all well documented: It’s not our heredity; it’s our lifestyle, Cooper says. Changing our behavior and concentrating on lifestyle changes will get us the results we want. Especially now, during a pandemic, staying physically active may be more important than ever.

So how do we pivot to solutions and actions that can promote our health and well-being? Two drivers of behavior can maximize your success.

The first is a meaningful, personally tailored rationale. What do you really care about? For example, if family means the entire world to you, a meaningful rationale would be to recognize that exercising allows you to be the healthiest version of yourself for those that you love the most.

The second—particularly on the days that you weren’t up to it but decide to exercise anyway—is finding pleasure and satisfaction in the experience of exercising. These are integrated and intrinsic behavior drivers that lead to your success for long lasting health. They become a choice, not a chore. Make time you spent getting some exercise pleasurable and empowering.

There is much good being done worldwide of our efforts to move more and sit less. In a recent study published in the Lancet Global Health, researchers examined data from 168 countries to observe evidence supporting the advantages of healthy behaviors, including being physically active. The scientists found that almost four million lives were saved from an early death.

Equally important is to realize that the most common characteristics of the world’s longest living populations. Sardinians, Adventists and Okinawans all include daily walks. At the same time, The American College of Sports Medicine suggests that a prescription to walk 30 minutes per day could be one of the most important prescriptions a patient could receive.

We should all move our bodies more in some form every day, now more than ever. The pandemic crisis has made us aware that we can change, as our attitudes and needs continue to adapt to the new normal. Boosting our defense mechanisms through exercise is a simple way to keep our immune system healthy. Your immune system is a network of tissues, cells and organs that work together to attack foreign invaders and neutralize infection and disease. Your body identifies any threat and strategizes how to neutralize or destroy it. Every walk, hike or daily activity you do helps increase the rate at which an army of immune cells can defend against invaders and increase the odds of your immune system protecting you from harm.

It’s been said that “Knowing is not enough, we must apply. Wishing is not enough; we must do.” My hope is that you do.

https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_a25e1c98-a3a5-11eb-a3e2-87a3281f3fd7.html

Healthy brain aging and exercise

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Our health and longevity depend on the brain’s prowess.

The human brain is a magnificent three-pound organ. It is the seat of our intelligence, initiates all our body movement and controls our behavior. As we all age, the incidence of neurodegenerative diseases is expected to markedly increase. Our health and longevity depend on the brain’s prowess. Brain aging is a key precursor to declines in cognitive function, which increase the risk for dementia and neurodegenerative diseases. Some 100 million Americans will suffer from devastating brain disorders at some point in their lives. We need to take care of our noggins.

Healthy brain aging requires one powerful factor: exercise. Exercise reduces all major hallmarks of brain aging. Having greater cardio fitness in older adults is also associated with improved decision-making and may influence network functional connectivity in the hippocampus, the complex brain structure responsible for learning and memory.

Lying in its bony sheath and sheltered in protective fluid, the brain is the source of all the qualities that define our humanity. Within, the brain texture is like a firm jelly, housing about 86 billion neurons (nerve cells), the “grey matter,” along with billions of nerve fibers, the “white matter,” connected by trillions of synapses. Exercise is a giant metabolic switch. It switches on all these neurons and stimulates multiple key energy-sensing pathways in the brain.

Regular exercise is like miracle-grow for cellular function. If you aren’t already a regular aerobic exerciser, start using it as a first-line strategy for healthy brain aging.

The ability to clearly think, learn and remember is an important component of going about each day. It is one of the many aspects of brain health. Motor function—how you control movement and balance—is another. Brain health also involves emotional function, how well you interpret and respond to both pleasant and unpleasant feelings. Add to that tactile function of touch, pressure pain and temperature. When the brain is healthy, these essential functions are automatic and quick.

Exercise is one of the best strategies for slowing down all major hallmarks of brain aging, largely because it activates key cellular energy-sensing pathways. This enhanced energy metabolism with exercise is important because the proteins and cellular pathways involved can also directly influence other hallmarks. The cellular functions are vast; glucose transport (brain food) and enhanced glucose utilization, regulated glycolysis, respiration and energy-metabolizing enzymes. Also activated at the cellular level is the turnover of proteins and macromolecules that can be used for energy. These signaling proteins also impact gene expression, plasticity and memory formation. In fact, habitual aerobic exercise can lower levels of biomolecule damage in the brain. When you exercise, you literally repair DNA.

So the next time you decide to get up off the couch and out the door for some fresh air and exercise, remember that little brain of yours is well worth cherishing for a long, happy life.

https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_7fe519d6-8da8-11eb-8207-0b413a8d5857.html

The bicycle twist is a core move for the morning

Clients often tell me about their morning sequence to start their days, and I’m always proud that they take care of themselves. A morning core program can help maintain low back health, improve neuromuscular control, spinal stability, movement pattern efficiency, and injury prevention. But any ab or core exercise you choose needs to be effective, and not potentially lead to lower back pain.

A morning program is ideal for two reasons. First it’s typically the time in which your body is stiff, cold and most prone to injury. Having a routine prior to your busy day is like doing a pre-workout warm-up: It helps to increase soft-tissue blood-flow, warmth and pliability, facilitates neurological awareness and helps develop a psychological readiness for the day ahead. Second, a morning routine gives us another chance to make our habits stick, and if you miss doing it, you have another opportunity to do it later in the day.

The Bicycle Twist is a big external oblique winner.  

If you need a little help in choosing where to start, add Bicycle Twist to your routine, one of the best core exercises. Compared to a crunch, electromyography ( EMG ) shows that this exercise is 9 % more effective at targeting the rectus abdominis and 310 % more effective at targeting the external obliques.

It’s an ab exercise that many people know, also known in Pilates as Criss-Cross, and a go-to in yoga class.

Let’s include a brief anatomical overview of the ab muscles that this exercise targets. Four abdominal muscles hold the contents of the abdomen in place; the rectus abdominis, aka “six-pack”, which stabilize the pelvis and rib cage with respect to each other, transverse abdonimis, a deeper muscle that maintains intra-abdominal pressure, and is not involved in movements of the trunk, and the external and internal obliques that work together to help decelerate the spine as it arches backwards, rotates, and side bends. The external and internal obliques store potential energy, as in a follow-through in a golf swing.

The Most Common Mistake 

The Bicycle Twist targets the abs, yet most people do it wrong, and use the hip flexors. Stop using your hip flexors! They are typically stronger than the abs in trunk flexing movements; hip flexors bring the legs and trunk toward each other. Beyond 30 degrees, in the Bicycle Twist, crunches, or sit-ups, the powerful hip flexors begin to take charge of the movement. In real life, they are more likely to be strong, as you use them to create energy to help swing your leg forward in walking and running.  

Pilates mat exercise studies using EMG found that the hip flexors in Criss- Cross work at an intensity of 41 %. In other words, when you bring your knee towards your torso, the Criss-Cross, or Bicycle Twist becomes an ineffective exercise for the abdominals. The goal of ab training is to maximize the involvement of the abdominals, and minimize the hip flexors. 

Getting it right 

Keep your knees at 90 degrees, instead of flexing the hip to pull your knee in toward your elbow. This will give the back extra support and help target the obliques. 

Connie Aronson is an ACSM Exercise Physiologist and Corrective Exercise Specialist (TBBM-CES )  Visit her at www.conniearonson.com and  Instagram@conniearon

https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_a62eb6d4-61a6-11eb-bcfb-3f5fb75e1f4c.html

Health and perspective: From stairs to red wine

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Photo~ Hallie Kathyryn Photography

The Covid -19 pandemic has impacted everyone across the globe.  It has affected our lives on both a small and large scale, particularly having to let go, for a while, of a pre-Covid world. Remember, there is nothing wrong about allowing ourselves to grieve the lives we used to live, and that you wish this never happened.  Some of us will suffer from post-traumatic stress.  But there can also be tremendous growth, and we can come out of this experience better.  It could be that you have discovered an inner strength and commitment to living your best life.

In the midst of this pandemic, people prioritized healthy living, and made an effort in trying to keep their routines as normal as possible, gravitating to at-home-exercises.

Yoga mats and resistance bands are still ranking high on Amazon’s best-selling products. Bike sales surged as well, as Americans turned to cycling for exercise when gyms first closed. In June alone, bike sales rose 63 % compared to the same time last year. 

The virus has given us a new perspective, and we’ve learnt that exercise makes us feel better. It’s important to have a stress-release plan, as we live through a once in a century event, with Corona restrictions of daily life and social contacts. One easy way to reignite that feeling of bursting with energy is to climb stairs more often (or hills) or walk errands instead of driving. 

These everyday activities may help us feel more alert, full of energy, and significantly enhance our well- being.  Research recently published in Science Advances studied the brain regions that play a central role in what makes us happy and enhances our well-being.  Their findings reveal that even everyday activities, like stair climbing, is good for us. Plus, stair climbing lowers your blood pressure and builds strength, especially in postmenopausal women. 

Specific food can help us along our journey as well. The right food choices can help reduce cognitive decline. It turns out we can responsibly eat cheese and drink red wine for improvements in cognitive function, according to a large scale analysis that connects specific foods to later-in-life cognitive acuity. 

Some of the most significant findings from the study, from Iowa State University and published in the Journal of Alzheimer’s Disease were that cheese, by far, was shown to be the most protective food, as well as lamb, but not other red meats. 

Poet Maggie Smith wrote,   “Let change-even traumatic upheaval-remind you that anything is possible. Keep moving. ” My hope is that this is a time of possibility. May we all come out of this year wiser, more grateful and happy, with our hearts open to a better future. 

Connie Aronson is an American College of Sports Medicine Exercise Physiologist and Corrective Exercise Specialist (TBMM-CES) Visit her at www.conniearonson.com and Instagram @conniearon

Printed in the Idaho Mountain Express December 25, 2020 https://www.mtexpress.com/wood_river_journal/features/fitness-guru/article_4c054db8-4567-11eb-a64a-9b9e4ccc3327.html