Here are some Fit Facts reprinted with permission from ACE FitnessMatters® magazine.

There was a time when the word was never spoken, not even between a mother and daughter. Menopause, still referred to as “the change” in some circles, is now no longer a taboo subject. Menopause is a natural transition in a woman’s life. And nowadays most women can expect to live one-third to one-half of their lives past menopause; these can be among the most satisfying years of life. The emergence of menopause as a hot health topic is likely the result of newer research that has shown that exercise plays a key role in easing the transition into menopause, enhancing a woman’s health, happiness and productivity.

What is menopause?

The medical definition of menopause is cessation of menses for 12 months. Menopause occurs when the ovaries stop making the hormones estrogen and progesterone. While the average age of menopause onset is about 51, some women may enter menopause as early as their 30s or as late as their 60s. Symptoms of menopause include: hot flashes, night sweats, vaginal dryness, insomnia, headache, lethargy/fatigue, irritability, anxiety, depression, a racing heart or skipped beats, and joint pain.

How does exercise help?

Heart disease and osteoporosis risk increase after menopause. The good news is that this risk can be decreased substantially with a regular physical-activity program emphasizing cardiovascular conditioning and weightbearing exercise, and high-impact activities (such as jumping rope) when tolerated. The mood-elevating, tension-relieving effects of aerobic exercise reduce depression and anxiety, which often accompany menopause. Aerobic exercise promotes the loss of abdominal fat—a common place for postmenopausal weight gain. Strength training stimulates bones to retain the minerals that keep them dense and strong, thereby preventing the onset and progression of osteoporosis. These effects of exercise, along with improved cholesterol levels and physical fitness, work together to help prevent heart disease. Keep in mind that good nutrition and a physically active lifestyle go together. A diet low in saturated and trans fat and high in fiber and calcium is key in reaping the full benefits of exercise.

The Good News

If you have been exercising consistently before reaching menopause, you’ve already gained health benefits. Aerobic activity during childbearing years reduces the risk for breast cancer, which is more prevalent after menopause. You will also have gained a jumpstart on your bone health since your strength-training exercises may have increased the density and strength of your bones. To reap the benefits of exercise, a balanced program of cardiovascular conditioning to reduce the risk of heart disease, strength training to decrease the risk of osteoporosis and flexibility to maintain range of motion is essential. Consistency is important. Strive to be moderately active for at least 30 minutes every day, or at least most days of the week, every week. And if you find that you need a jumpstart on getting your fitness program started or would simply like some help developing an exercise program, a local ACE-certified Fitness Professional can be found at www.acefitness.org/profreg/.

Additional Resources

The North American Menopause Society: www.menopause.org/default.htm Mayo Clinic—Menopause: www.mayoclinic.com/health/menopause/ Medline Plus—Menopause: www.nlm.nih.gov/medlineplus/menopause.html WebMD Menopause Center: www.webmd.com/menopause/default.htm.

Suppose you were told that you only had to add an extra five to 10 minutes to each of your workouts to prevent injury and lessen fatigue. Would you do it?

Most people would say yes. Then they might be surprised to learn that they already know about those few minutes, which are called a warm-up. If done correctly, a pre-exercise warm-up can have a multitude of beneficial effects on a person’s workout and, consequently, his or her overall health.

What happens in your body?

When you begin to exercise, your cardiorespiratory and neuromuscular systems and metabolic energy pathways are stimulated. Muscles contract and, to meet their increasing demands for oxygen, your heart rate, blood flow, cardiac output and breathing rate increase. Blood moves faster through your arteries and veins and is gradually routed to working muscles. Your blood temperature rises and oxygen is released more quickly, raising the temperature of the muscles. This allows the muscles to use glucose and fatty acids to burn calories and create energy for the exercise. All of these processes prepare the body for higher-intensity action.

Specifically, a gradual warm-up:

• Leads to efficient calorie burning by increasing your core body temperature
• Produces faster, more forceful muscle contractions
• Increases your metabolic rate so oxygen is delivered to the working muscles more quickly
• Prevents injuries by improving the elasticity of your muscles
• Gives you better muscle control by speeding up your neural message pathways to the muscles
• Allows you to comfortably perform longer workouts because all of your energy systems are able to adjust to exercise, preventing the buildup of lactic acid in the blood
• Improves joint range of motion
• Psychologically prepares you for higher intensities by increasing your ability to focus on exercise

Where to Begin

Your warm-up should consist of two phases: * Progressive aerobic activity that utilizes the muscles that you will be using during your workout * Flexibility exercises Choosing which warm-up activity to use is as easy as slowing down what you will be doing during your workout. For example, if you will be running, warm up with a slow jog, or if you will be cycling outdoors, begin in lower gears. An ideal intensity for an aerobic warm-up has yet to be established, but a basic guideline is to work at a level that produces a small amount of perspiration but doesn’t leave you feeling fatigued. The duration of the warm-up activity will depend on the intensity of your workout as well as your own fitness level.

After the aerobic warm-up activity, you should incorporate flexibility/stretching exercises. Stretching muscles after warming them up with low-intensity aerobic activity will produce a better stretch, since the rise in muscle temperature and circulation increases muscle elasticity, making muscles more pliable. Be sure to choose flexibility exercises that stretch the primary muscles you will be using during your workout. Make the

Time

To fully reap the benefits of the time you are spending exercising, you must warm up. Taking those extra few minutes to adjust to increased activity will ensure a better performance from your body and, in turn, will make your workout more efficient, productive and, best of all, enjoyable.

Additional Resources

About.com: www.exercise.about.com/od/exerciseforbeginners/a/anatomyworkout_3.htm About.com: www.sportsmedicine.about.com/cs/injuryprevention/a/aa071001a.htm

As the first few months of the new year slip away, do you find your resolutions slipping away as well?

Resolutions should be reasonably attainable so that you are setting yourself up for success rather than disappointment. Try focusing on small intermediate goals that will ultimately lead you to your primary goal. Do not expect to be perfect. Aim for a healthy lifestyle with which you will feel comfortable.

Take Small Steps

Simply establishing the goal of leading a healthy lifestyle should make you feel good about yourself. To make that goal more attainable, come up with small goals that you know you can meet each day to help keep yourself feeling positive. Accomplishing the smaller goals will leave you with a more immediate feeling of success. If your goals are too large, you may get caught up in them and feel disappointed when you do not see immediate results. Small behavior-change plans are easier to stick to than vague resolutions like “I will lose 10 pounds.” If your resolution is too large, add a plan of action that will guide you toward your goal. Rather than “I will exercise more,” try “I will go for a walk at lunch on Tuesdays and Thursdays and work out in the gym Mondays and Fridays.” This way you can feel a sense of accomplishment every day, and if you miss a day, you can get right back on track rather than feeling like a failure.

Change for Yourself

Any goals that you set should come from a sincere desire to change for yourself. Research has shown that negative feelings are a frequent cause of relapse in behavior-change programs, and resolutions that feel like punishment can cause negative feelings. All resolutions should be perceived as positive changes that will help you reach optimal health and well-being. Don’t decide to change to please anyone other than yourself. And remember, resolutions are an opportunity for you to look forward in a positive way rather than to punish yourself for past behaviors.

Be Creative

Perhaps you can find ways to exercise while also accomplishing other goals. If weather permits, try walking to do errands that are in close proximity to your home or office. Maybe you want to spend more time with your family. Try walking with a family member or bringing your children along on bikes while you walk or jog. If your goal is to make new friends, try taking classes where you will meet other people who share your same exercise interests.

Be Realistic

Be sure that your plan of action is realistic. Plan to work out at times when it is convenient for you. If you are not a morning person, do not plan to work out early in the morning or you’ll just be setting yourself up for failure. Try to make things as easy as possible for yourself. Set your goals at reasonable heights so that you can reach them one by one without feeling overwhelmed. The only way your goal is going to become reality is if you believe in it and, most of all, if you believe in yourself. It may help you reinforce your goal if you can find a realistic role model who is actually living your goal. If he or she can do it, so can you!

Anticipate Roadblocks and Reward Yourself for Successes

If things like weather and illness will prevent you from sticking to your plan, make alternate plans for situations that you cannot avoid. Most importantly, do not let a missed day or two throw you completely off target. Instead, do your best to get back on track as quickly as possible, which should not be extremely difficult if you have set appropriate goals. It is easier to stick to your plan when you feel good about yourself. Try to find a new way to reward yourself when you meet your smaller goals. If you are trying to eat healthier, be sure that all of your meals are still delicious, and allow yourself a small dessert after a few days of healthy habits. Be sure to get involved in activities that keep you feeling happy and fulfilled.

Build a Support System

Get the support of your family, friends and coworkers. If your resolution involves quitting a serious addiction like smoking or drinking or overcoming an eating disorder, get professional help and join a support group if possible. Remember that you are your best supporter. You are trying to improve your own health. Appreciate what you have and then try to treat it a little bit better than you have in the past. If you take better care of your body, you will feel better and perform better at all that you do. Keep in mind that a well-thought-out resolution can be a useful tool to help you live your life the best way possible, starting from the inside.

Additional Resource

President’s Council on Physical Fitness and Sports—Physical Activity and The Stages of Motivational Readiness for Change Model:www.fitness.gov/Reading_Room/Digests/ march2003digest.pdf

Printable PDF
Most people take part in aerobic activity to improve their cardiovascular endurance and burn fat. People weight-train to maintain lean muscle tissue and build strength. Those are the two most important elements of a fitness program, right? Actually, there are three important elements. Regrettably, flexibility training is often neglected. Flexibility training:

• Allows greater freedom of movement and improved posture
• Increases physical and mental relaxation
• Releases muscle tension and soreness
• Reduces the risk of injury

Some people are naturally more flexible. Flexibility is primarily due to one’s genetics, gender, age, body shape and level of physical activity. As people grow older, they tend to lose flexibility, usually as a result of inactivity, but partially because of the aging process itself. The less active you are, the less flexible you are likely to be. As with cardiovascular endurance and muscle strength, flexibility will improve with regular training.

Stretch for Success

Before stretching, take a few minutes to warm up, as stretching cold muscles may increase your chances for injury. Begin with a simple, low-intensity warm-up, such as easy walking while swinging the arms in a wide circle. Spend at least five to 10 minutes warming up prior to stretching. The general recommendation for people starting an exercise program is to perform gentle dynamic-type stretches before a workout and static stretches after exercise.

When performing a static stretch:

• Take a deep breath and slowly exhale as you gently stretch the muscle to a point of tension
• Hold the stretch for 15 to 30 seconds, relax and then repeat the stretch two to four more times
• Dynamic stretches are more advanced and should be instructed by a qualified professional

Avoid these stretching mistakes:

• Don’t bounce a stretch. Holding a stretch is more effective and there is less risk of injury.
• Don’t stretch a muscle that is not warmed up.
• Don’t strain or push a muscle too far. If a stretch hurts, ease up.
• Don’t hold your breath during the stretch. Continue to breathe normally.

Fitting Stretching Into a Compressed Schedule

Time constraints keep many people from stretching. Some complain they just don’t have time to stretch; others hurry out of their fitness classes before the cool-down exercises are completed. Ideally, at least 30 minutes, three times per week, should be spent on flexibility training. But even a mere five minutes of stretching at the end of an exercise session is better than nothing to reduce potential muscle soreness. And all aerobic activity should be followed by at least a few minutes of stretching.

Here are some tips for fitting stretching into an overbooked schedule:

• If you don’t have time to sufficiently warm up before stretching, try doing a few stretches immediately after a shower or while soaking in a hot tub. The hot water elevates body and muscle temperature enough to make them more receptive to stretching.
• Try a few simple stretches before getting out of bed in the morning. Wake yourself up with a few full-body stretches by gently pointing the toes and reaching your arms above your head. This can clear your mind and help jump-start your morning.
• Take a stretching class such as yoga or tai chi. Scheduling a class will help you to stick with a regular stretching program.

Printable PDF

Water is one of the most essential components of the human body. Water regulates the body’s temperature, cushions and protects vital organs and aids the digestive system. Water not only composes 75% of all muscle tissue and about 10% of fatty tissue, but it also acts within each cell to transport nutrients and dispel waste. And, because water composes more than half of the human body, it is impossible to sustain life for more than a week without it.

As the first few months of the new year slip away, do you find your resolutions slipping away as well?

Resolutions should be reasonably attainable so that you are setting yourself up for success rather than disappointment. Try focusing on small intermediate goals that will ultimately lead you to your primary goal. Do not expect to be perfect. Aim for a healthy lifestyle with which you will feel comfortable.

Take Small Steps

Simply establishing the goal of leading a healthy lifestyle should make you feel good about yourself. To make that goal more attainable, come up with small goals that you know you can meet each day to help keep yourself feeling positive. Accomplishing the smaller goals will leave you with a more immediate feeling of success.
If your goals are too large, you may get caught up in them and feel disappointed when you do not see immediate results. Small behavior-change plans are easier to stick to than vague resolutions like “I will lose 10 pounds.” If your resolution is too large, add a plan of action that will guide you toward your goal.
Rather than “I will exercise more,” try “I will go for a walk at lunch on Tuesdays and Thursdays and work out in the gym Mondays and Fridays.” This way you can feel a sense of accomplishment every day, and if you miss a day, you can get right back on track rather than feeling like a failure.

Change for Yourself

Any goals that you set should come from a sincere desire to change for yourself. Research has shown that negative feelings are a frequent cause of relapse in behavior-change programs, and resolutions that feel like punishment can cause negative feelings.
All resolutions should be perceived as positive changes that will help you reach optimal health and well-being. Don’t decide to change to please anyone other than yourself. And remember, resolutions are an opportunity for you to look forward in a positive way rather than to punish yourself for past behaviors.

Be Creative

Perhaps you can find ways to exercise while also accomplishing other goals. If weather permits, try walking to do errands that are in close proximity to your home or office. Maybe you want to spend more time with your family. Try walking with a family member or bringing your children along on bikes while you walk or jog.
If your goal is to make new friends, try taking classes where you will meet other people who share your same exercise interests.

Be Realistic

Be sure that your plan of action is realistic. Plan to work out at times when it is convenient for you. If you are not a morning person, do not plan to work out early in the morning or you’ll just be setting yourself up for failure. Try to make things as easy as possible for yourself. Set your goals at reasonable heights so that you can reach them one by one without feeling overwhelmed.
The only way your goal is going to become reality is if you believe in it and, most of all, if you believe in yourself. It may help you reinforce your goal if you can find a realistic role model who is actually living your goal. If he or she can do it, so can you!

Anticipate Roadblocks and Reward Yourself for Successes

If things like weather and illness will prevent you from sticking to your plan, make alternate plans for situations that you cannot avoid. Most importantly, do not let a missed day or two throw you completely off target. Instead, do your best to get back on track as quickly as possible, which should not be extremely difficult if you have set appropriate goals.
It is easier to stick to your plan when you feel good about yourself. Try to find a new way to reward yourself when you meet your smaller goals. If you are trying to eat healthier, be sure that all of your meals are still delicious, and allow yourself a small dessert after a few days of healthy habits.
Be sure to get involved in activities that keep you feeling happy and fulfilled.

Build a Support System

Get the support of your family, friends and coworkers. If your resolution involves quitting a serious addiction like smoking or drinking or overcoming an eating disorder, get professional help and join a support group if possible.
Remember that you are your best supporter. You are trying to improve your own health. Appreciate what you have and then try to treat it a little bit better than you have in the past. If you take better care of your body, you will feel better and perform better at all that you do.
Keep in mind that a well-thought-out resolution can be a useful tool to help you live your life the best way possible, starting from the inside.

Water Loss

Necessary to the healthy function of all internal organs, water must be consumed to replace the amount lost each day during basic activities. According to the Food and Nutrition Board, it is recommended that women consume 2.7 liters (91 oz) daily and men consume 3.7 liters (125 oz) through various beverages (80%) or in food (20%). Active individuals need even more, particularly if they’re exercising in hot weather. This is especially important during the 24 hours prior to vigorous exercise. You can meet your body’s water needs over the course of a day through a variety of fluids and foods, including juices, soda, smoothies, tea, lemonade, soups, fruits and vegetables.
In one hour of exercise the body can lose more than a quart of water, depending on exercise intensity and air temperature. If there is not enough water for the body to cool itself through perspiration, the body enters a state of dehydration.

Dehydration

For regular exercisers, maintaining a constant supply of water in the body is essential to performance. Dehydration leads to muscle fatigue and loss of coordination. Even small amounts of water loss may hinder athletic performance. In a dehydrated state the body is unable to cool itself efficiently, leading to heat exhaustion and possibly heat stroke. Without an adequate supply of water, the body will lack energy and muscles may develop cramps. To prevent dehydration, exercisers must drink before, during and after each workout.

Fluid Balance and Replenishment

It is important to drink even before signs of thirst appear. One way to check your hydration level is to monitor your urine. It should be plentiful and pale yellow unless you are taking supplements, which will darken the color for several hours after consumption.
During exercise, water is the best fluid replenisher for most individuals, although sports drinks help replace lost electrolytes during high-intensity exercise exceeding 45 to 60 minutes. Individuals who sweat profusely during exercise and whose sweat contains a high amount of sodium (you may notice salt stains/rings on your athletic wear) should choose sports drinks and ensure that their diet contains adequate sodium to prevent hyponatremia (water intoxication). Contrary to popular belief, scientific evidence suggests that moderate caffeine intake does not compromise exercise performance or hydration status. However, alcohol consumption can interfere with muscle recovery from exercise and negatively affect a variety of performance variables.
It is easy to prevent dehydration with a variety of refreshing beverages, so drink up!

Hydration Hints

• Drink 17 to 20 ounces of water two hours before the start of exercise.
• Drink 7 to 10 ounces of fluid every 10 to 20 minutes during exercise.
• Drink 16 to 24 ounces of fluid for every pound of body weight lost after exercise.

Hint: Rehydration occurs faster in the presence of sodium, regardless of whether it is provided in a sports drink.

For more information, visit the ACE website at www.acefitness.org