A Good Hug

Image from here

You know why!

Go hug the people who are closest to you. Your family, your friends.  And then go hug someone who you are NOT that close with (with their permission, of course). 

Let the world know, let each other know, you care.

Physical exercise is great – BUT – as I’ve tried to say many times – life is a BALANCE.  Please try to find your balance.

Good physical health REQUIRES good mental health.  If you need help or if you think a loved one needs help, reach out to a friend or loved one, to a member of the clergy, or to NY City’s Crisis Intervention hot line: 1.800.LIFENET.

See you in the gym.

Jay

Image from here

Image from here

YOUR TIME IS PRECIOUS; DON’T WASTE IT!

I’ve already written that LESS is MORE.  The key to successfully implementing the less is more principle is by cranking up the intensity. That’s because cardiovascular exercise relies on frequency, duration and intensity for effectiveness.  Both frequency and duration are about time, and none of us has enough time. So don’t waste it.  The only variable left is intensity.  So how do we increase the intensity?

Your heart rate is the best way to judge intensity:

The traditional formula (the latest formula takes into account a person’s resting heart rate and has results that vary slightly from the traditional formula presented here) used to calculate target heart rate zones is:

220 minus your age = 100% (maximum heart rate)

For example:  a 35 year old’s maximum heart rate is:
220 - 35 =  185.0


Many people who exercise regularly often workout at a moderate intensity level.  Moderate is defined as 60% - 70% of the maximum.  In our example the moderate range; 60% - 70% of the maximum 185.0 is 111 – 129.5.

A high intensity level falls between about 75 - 85% of your maximum heart rate.  At this level exercise feels challenging and leaves you too breathless to talk much.  For our 35 year old, this is a range of 139 – 157.

US Dept’s of Agriculture and Health and Human Services Guidelines to Help Americans Make Healthier Food Choices and Confront Obesity Epidemic

• Enjoy your food, but eat less.

• Avoid oversized portions.

• Make half your plate fruits and vegetables.

• Switch to fat-free or low-fat (1%) milk.

• Compare sodium in foods like soup, bread, and frozen meals – and choose the foods with

lower numbers.*

• Drink water instead of sugary drinks.

SALT  ( 1 teaspoon salt = 2,300 mg sodium ):
Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.
The 1,500 mg recommendation applies to about half of the U.S. population, including children, and the majority of adults.

Read this before you STRETCH 

Warm muscles, tendons, and ligaments are more flexible and stretch more easily; stretching cold muscles can cause tears. If you have been following my blogs you’ll know that I have quoted Jillian Michaels as saying you should conclude your workouts with a stretching routine.

Light stretching can be done to start the routine; but only AFTER you have warmed up. Warm up routines that utilize several body parts are better than those that focus on just one or two body parts.
Stretching can also be done in between weight lifting sets.

• Stretches should always be gradual and gentle. Don’t rush through the stretching routine.  Stretch only to the point of resistance; if the stretch hurts, you’re pushing too hard. There should be mild tension; not pain.

5 Tips for January

It’s January.  It’s GREAT to see both so many familiar faces as well as new ones.  Hopefully more than just a few of you become much more than just faces to Jay and the rest of the staff. SO! – Don’t let the January effect wear off.

You need to stay motivated!  Long enough to make health & fitness part of your life – forever.  

OK – How do we do that?

IT'S NEVER TOO LATE

I was inspired by the article in The New York Times magazine, November 28, 2010; The Incredible Flying Nonagenarian by Bruce Grierson, to share the following:


My highlights of the article are as follows:
The cohort of people 85 and older — the fastest-growing segment of the population, as it happens — is increasingly being studied for longevity clues.
Some researchers now see aging itself as a kind of mitochondrial disease. Defective mitochondria appear as we get older, and these researchers say that they rob us of endurance, strength and function. There’s evidence that for young patients with mitochondrial disease, exercise is a potent tool, slowing the symptoms. If that’s true, then exercise could also potentially be a kind of elixir of youth, combating the ravages of aging far more than we thought. 
EXERCISE HAS BEEN shown to add between six and seven years to a life span (and improve the quality of life in countless ways).

Nuts to you!!!

Nuts are a year round favorite.  They are easy. So go for them.  PLEASE remember:

The value in the table are for ONE (1) ounce.  

Limit yourself to TWO ounces per day.

Next blog we'll tell you how long you have to exercise to burn the calories.

The above chart is based on information from AND more information is available at:  

                              

Fact Sheet                                                                

                                                                      

University of Nebraska - Lancaster County 

Sarcopenia - loss of muscle mass, how to prevent it?

Sarcopenia is a significant yet overlooked problem in the older
population. Like the loss of bone mass commonly known
as osteoporosis, sarcopenia is the loss of muscle mass, which results in the loss of strength.

The prevention of Sarcopenia is as important as is the prevention of Osteoporosis to long-term health function, and independence;

In addition to a regular program of cardio-respiratory exercise such as walking, bicycling, swimming or dancing, and a brief stretching program, every adult should consistently perform some type of strength training at least two times every week.

Read the full article by "The International Longevity Center"

Honestly - you probably won't develop the skills to do ANY of the following at J's BIG GYM.
And I'm SURE I don't want you to try some of these at J's or anywhere,
BUT - it's fun to watch and it's NECESSARY TO DREAM!!

Check this out!!

Revisionist Health

Contrary to popular belief, “sugar free” foods may contain sugar alcohols which can raise a person’s blood sugar. To find out more information, read this article written in the NY Times.

We're glad more of you are lifting weights;
BUT PLEASE BE CAREFUL!!

Read the article in the NY Times

Lack of sleep increases weight.

One of the five Components of Physical Fitness, a chart that can be found displayed on the wall outside the group exercise room at J's, indicates that SLEEP is key to fitness. For more details, see the NY Times.



BENCH PRESS
Watch Hristo, (Kris) winner of the first bench press competition at J's lift 405 pounds. WOW!!

The Fountain of Youth

"...a new series of studies prompts me to again review the myriad benefits to body, mind and longevity of regular physical activity for people of all ages.

Regular exercise is the only well-established fountain of youth, and it’s free. What, I’d like to know, will persuade the majority of Americans who remain sedentary to get off their duffs and give their bodies the workout they deserve? My hope is that every new testimonial to the value of exercise will win a few more converts until everyone is doing it."

Even More Reasons to Get a Move On by Jane Brody, The New York Times, March 1, 2010

http://www.nytimes.com/2010/03/02/health/02brod.html

New Year’s Resolutions

Every year at this time, people flock to gyms across the country as a result of their New Year’s resolutions. This is great, as people rightly want to get into shape. I am thrilled to see new faces, as well as some we haven’t seen in a while, join our gym at the start of the year. However, joining a gym is obviously only the first step. Our goal is to get each of you to incorporate fitness as an integral part of your lifestyle. In other words, we still want to see you here in February, April, and even in December. A gym membership only does any good if it is used, and used frequently. To that end, I would like to make some suggestions to help you keep coming to the gym regularly:

• Enjoy your time in the gym. The best way to make any new venture enjoyable is to learn as much as you can about it.
• Make sure to take advantage of the orientation included with your membership. If you do not know what this is, ask your salesperson to explain and set up an appointment for you.
• Look for information online.
• We encourage you to browse the books in the juice bar. The books are there for you!
• Make coming to the gym a habit. Come at the same time each day so it becomes part of your routine. Lay out your gym clothes the night before. Do whatever you need to make getting to the gym as effortless as possible.
• Commit to coming to the gym three times a week for one month. Do it!! 3x a week in January; 12 times. If you get through that first month, you’ve proven to yourself that you can succeed.
• Set small, attainable goals. The idea of losing 25 pounds might be overwhelming. But losing five pounds in five weeks, 1 pound a week – that YOU CAN DO! A personal trainer could set you up with a routine and realistic goals.
• Come with a buddy. It is harder to break a commitment to someone else than to yourself. Besides, the time goes much more quickly when you workout with a friend.
• Make new friends in the gym. The “regulars” who work out at the same time each day become like a family to one another. Soon, you will be missed when you do not show up, and will feel the need to get to the gym, if only to meet your friends’ expectations.
• Results - If you hang in there for at least one month, you will begin to see results. You will look and feel better. Results that will motivate you to keep coming and pushing yourself for even more improvement.
• Finally – If you find yourself slipping, send me an e-mail. I’m here to help you. I mean it: JsBLOG@JsBigGym.com.

Wishing you, this year and every year the best of health,

It's only day 2 of the blog, but you've got to love this:

Believe in yourself; and with some commitment, dedication, hard work, and a worthwhile goal YOU WILL get there!

Make sure to watch at least 35 seconds!
http://www.youtube.com/watch?v=hZWUq_HgSVM

Jay

Dear J's BIG GYM members,

Every once in a while I come across something I think worth sharing with our members. It may be things I read or just my own thoughts. Some of this info is posted on the blue triangular notice board located just as you enter the gym. Rather than fill your e-mail box with more stuff, I will post these things here.

The first article was in the Wall St Journal on Sep 1. It talks about exercise as we grow older. I guess this is close to my heart. Click here to see the first article: http://tinyurl.com/ncwtwr

Please enjoy and feel free to e-mail me at JsBLOG@JsBigGym.com and be sure to bookmark http://jsbiggym.blogspot.com/


Best of health,
Jay