Summer Fitness Programs: Teen Fitness

As the world of sports continues to focus on power and strength, higher expectations are being placed on young athletes. As a parent you may be questioning if your teen is too young to start strength training. If done correctly, strength training can enhance physical and psychosocial development, improving muscular coordination and preventing obesity, diabetes and other chronic illness When is it safe for my child to strength train? There is no set age when a child is ready to begin strength training. The main focus, however, should be on technique rather than the amount of weight lifted. Your child should also have a medical examination by a primary care doctor before a strength training program is started. A majority of injuries in the weight room occur when there is no adult supervision. A trained adult should always be present to supervise and assist with spotting. Seek out a local Fitness Pro that works with teens this summer and give your child the gift of health!

Cool Weather Is Great For Walking And Combating Holiday Weight Gain

The cooler weather in the weeks ahead will make for invigorating walks. When you find some free time, go for a walk. Brisk walking can burn about 150 calories in 30 minutes. While 150 calories may not seem like a lot, consider that 100 calories daily equals about 10 pounds of weight loss or gain, annually. Add it up; a 60 minute daily walk can help combat about 6 pounds of holiday weight gained. Consider that the average American gains 7-10 pounds during the next 13 weeks before reaching for the fatty hor d’oeuvres at the next holiday event. So choose snacks wisely and increase activity to win the holiday battle of the bulge.

Exercise and Nutrition: Weight Loss Basics

Weight Loss Basics • 1 Lb. fat = 3500 calories (cals.) • 60 minutes of aerobic exercise at moderate intensity ≈ 600 cals. *based on 150 lb. person @ 70-80 % Target Heart Rate • 5 day of exercise at 600 cals./session = 3000 cals. or less than 1 lb. • 150 – 300 minutes done weekly of aerobic exercise has been shown to stimulate weight loss in obese persons. The greater the amount one is overweight; the more exercise is needed. • One can lose 1% of total body weight in fat per week. • Average PJB sandwich = 400 cals. • Average 150 lb. person can store approximately (≈) 300 grams of glycogen (carbs.), or 1200 calories. ◦ 2 slices of bread ≈ 50 grams of carbohydrate ◦ 1 fruit ≈ 20 grams of carbohydrate ◦ 1 soft drink or juice ≈ 30 grams of carbohydrate ◦ Average restaurant size dessert cake ≈ 600 cals. ≈ 60 grams of carbs. and 30 grams of fat. • Fat can be stored in limitless amounts. Extra carb intake is converted into fat stores. • Keep fat intake to ≈ 25 % of total caloric intake. ◦ Ie., 2000 total cals. daily ▪ 50 % from Carbs. ≈ 1000 cals. or 250 grams ▪ 25 % from Fats ≈ 500 cals. or 55 grams ▪ 25 % from Proteins ≈ 500 cals. or 125 grams General Exercise Recommendations for Weight Loss: *5 days of aerobic exercise at moderate intensity for 60 minutes *2 – 3 30 minutes sessions of resistance (strength) training

"Impossible is just an opinion." -Paulo Coelho. It's a new year! Let those past failures go! Now is the time to commit to fitness! Explore and find a fitness form that makes you feel good! All the best in "2018"!

How to start an enjoyable running season

I know it is tempting just lace on those running sneakers and go out for your first run, but if you have not been keeping up with your running during the winter months that may not be the wisest thing to do. Here a few simple things are you can do to prepare for an injury free and enjoyable running season.

If you have a treadmill at home warm up by walking or jogging slowly for 5 minutes. If you do not have a treadmill at home march then jog in place for 5 minutes. Follow that with 5 minutes dynamic flexibility and you should be ready to go;
• High Knees : 10 each leg
• Buttkickers: 10 each leg
• Arm Circles: 10 each way
• Forward Backbends: 5 each
• Body Squats: 5 each
• Alternating Lunges: 5 each leg
you should now feel limbered up and ready to go. New research has show that the type of warm up you have just completed will help you feel much more energetic and prepared for your run. After you have completed your run is the time for your basic static runner's stretches.

Also remember to run a little slower and less distance than you would in peak season.

For more information click here: LINK

Keeping you healthy,

Carlos P.

January! Let's go!

What a great time to begin an exercise program. I start my year off by committing to 3 hours of aerobic exercise per week or 12 hours per month. If I get behind in any week I allow myself to make up the time as long as I do the 12 hours. I use Ontri.com to log in my aerobic exercise and seeing the time build up really motivates me to keep going. I keep this going pretty well until June/July when I get outdoors more often to hike, play tennis and tend to the yard.

Three hours may be too aggressive for some, but try starting with 90 minutes per week and work your way up to at least 150 minutes.

Good luck and stay fit.

Carlos P.

Endless Summer

What a great summer!! Hot and humid. Hopefully you were able to enjoy lots of water fun and keep up your good spring exercise habits. But, maybe the heat demotivated you a bit and your exercise dropped off.

Now that the weather is cooling down is an excellent time to reboot your outdoor exercise. Start walking or jogging now and you will be in great shape to really enjoy the cool fall and early winter outdoor weather.

After labor day is also a great time for a detox program. Clean away all of those little summer indulgences by by contacting Dr. Napoli at Dr.Napoli@gmail.com to get you started.

Stay healthy and talk to you soon.

Carlos P.