Laughter as exercise

It has been a few months since I have had my last uncontrollable laughing fit. It usually occurs when my brothers dirty mind combines with mine, and we have been known to go at it for almost a half hour. Did you know a daily laughter workout of 15 minutes can burn 40 calories and melt away 4 pounds over the course of a year. This is true if you laugh non stop for the amount of time and it has to be vigorous, just as you would a regular workout. According to William F. Fry, M.D. when you laugh, your body responds. You flex, then relax, 15 facial muscles plus dozens of others all over your body. Your pulse and respiration increase briefly, oxygenating your blood. And your brain experiences a decrease in pain perception, possibly associated with the production of pain-killing, pleasure-giving endorphins." Laughing in general lightens up your mood and for me is an excellent stress reliever.

For some, this may seem a bit silly and others may not be able to do this. Laughing for this long at the recommended intensity requires you to put aside all of your pride. When my brother and I are together, we are in our own little world and speak our own language so we just don't care. It may also be easier to build up to the recommended 10 to 15 minutes by trying 1 minute bursts here and there. According to Dr. Andrew Weil, “I think it's (laughter) one of the most effective ways to reduce stress, and preliminary research suggests laughter may also boost immunity, relieve pain, lower blood sugar in people with type-2 diabetes, and help protect against heart disease.” I hope this helps and for the full article:

http://www.healthplans.com/articledetails.php?menuid=10&articleid=14585

More than carbs, post-workout

I have had my fare share of strenuous workouts and competitions. During the wrestling season I would stock up on carbs and fruit the night before a competition. An hour before a match I would eat light but once I stepped off the mat, I went straight for the water and food. We all know that eating after any kind of physical activity is important for replenishing the body's lost energy and glycogen in the brain.

Usually athletes go for carbs or fruits. But research has shown in recent studies that adding a little protein to a post-workout meal is more beneficial. The preferred ratio is 4 carbs to 1 protein. The idea is that while the carbs will work to refuel the depleted amounts of glycogen, the protein will help muscle recover faster and reduce soreness. Timing is also very important. I have always been told to eat within 30 minutes of finishing a workout. According to Olympic skier Billy Demong "Eating within 30 minutes of a hard or prolonged workout is critical in recovery. And actually within 10 minutes is almost twice as good to replenish glycogen stores quickly." The protein and carb combination is also good for a regular meal because it fills you up without being too heavy. Hope this helps.

USA Today, http://www.usatoday.com/news/health/2009-02-11-protein-recovery_N.htm

Gym Etiquette

When people go to the gym they usually have a plan or schedule to stick to. What people can't count on is what else is going on in the gym that may distract or injure them. It could be something little like the loudmouth on their phone or the puddle of sweat that you almost slipped in. Whatever the case, it is the little things that you don't can't control that make or break a trip to the gym. My message is to think ahead and be considerate of others.

One of the most important aspects of gym etiquette is to clean up after using any equipment. It prevents anyone from possibly slipping and injuring themself as well as just being sanitary. Clothing is important and can work both ways. Wear something comfortable that breathes but does not show off enough skin to make someone miss a step on the treadmill. Speaking of which, when on the treadmill or any other machine, one should eliminate distractions. Trying to use a cell phone for texting or calling takes your focus away from the machine you are on and there is no telling where you will go. Phones are meant to be used outside of the gym or any physical activity. It can also be very difficult to focus on exercising when you can hear someone on their phone from accross the gym. Lastly are the electronics like mp3 players. The volume should not too loud not only to prevent damage to your ears, but to keep from distracting other people around you. Hope this helps and I am sure we will see this around, so feel free to step in and let someone know how improve their gym etiquette.

An article from CNN contained interviews from gym goes in Atlanta, Georgia and went into detail on how to improve gym etiquette.

http://www.cnn.com/2009/HEALTH/02/03/gym.etiquette/index.html

Don't hurt yourself: Avoid 5 fitness faux pas

Most people know and understand that exercise is one of the main components of leading a healthy life. But not everyone knows how to exercise the right way so they can avoid injury. I have been in the gym countless times and seen someone trying to be a hero by pulling off one more set of ridiculous weight. Or there is the occasional guy who just came from work and is doing squats in his jeans and boots. An article online in the health section of MSNBC covered some of these bad gym habits and here is what to avoid.

• Sport the right gear

Whether its playing a contact sport, going to the gym, or going for a run, the right gear is key. Something as simple as wearing a helmet when riding a bike can save your life or prevent brain injury. It is also neither strategic or healthy to wear boots while playing basketball for example. I always try to wear sweats and shorts when I do any type of physical activity.

• Ignoring instruction

Whenever you are trying something new, it helps to know a little background. It never hurts to take a couple lessons before trying a new sport or activity. I always read the instructions on a Nautilus when I've never used it before. Too often do people just go for it, and that usually leads to injury.

• Overdoing it

I do this more than I should. Especially when I get back into the gym after a while. According to Dr. Roberts "The body needs to be gradually worked into fitness, and starting with too much work can lead to injury." We should also try to pace ourselves no matter what level of experience you are.

• Not varying your routine

Doing the same workout or sport is strenuous and wears down the body. I like to switch it up between raquetball, swimming, and running for my cardio. Beware of being a treadmillaholic and try some cardio lifting or playing a sport.

• Overexposing yourself

Now is the time of year when I think nobody should be outside. Yet somehow there are the occasional track runners that I see running about. If anyone feels the need to be outside in the cold make sure to wear a hat and gloves among other appropriate attire.

http://www.msnbc.msn.com/id/28860733/?pg=6#Health_SmartFit_Risks