Is it okay to exercise when sick?

The best guide for deciding whether or not to exercise when sick is the location of the symptoms. Specifically, are the symptoms located above or below the neck?

When the symptoms are above the neck—such as a stuffy or runny nose, headache, sore throat or sneezing—the illness is relatively mild and probably will not worsen with exercise. Sometimes, in fact, the symptoms may temporarily improve while exercising. For example, exercise may unclog a stuffy nose.

But when the symptoms are below the neck—such as a chest cold, hacking cough, muscle aches, fever, chills, nausea or vomiting—the illness is more severe and probably will worsen with exercise. In this case, rest is needed.

If the illness is mild and the choice is made to exercise, a level of intensity that’s below normal should be employed. Symptoms that worsen during exercise are a clear indication to stop.

A related topic that often gets overlooked is whether or not the illness can spread to others in the gym. Something like this shouldn’t be taken lightly as the health of others is now at stake.

When in doubt, hold off on exercising until healthy. And, of course, seek medical advice.

-American Fitness Magazine

Does aerobic training improve mood?

For many years, it has been known that exercise has a positive effect on mood. Research has shown that the improvement in mood lasts for a few minutes to a few hours.

But a recent study has shown that the post-exercise effect on mood may be of much longer duration. In the study, researchers at the University of Vermont randomly assigned 48 healthy, college-aged subjects to two groups: One group did 20 minutes of aerobic training on a stationary bike while the other group acted as a control and didn’t do any exercise.

Prior to the experiment, all subjects were given an assessment of mood that looked at six areas: tension, anger, depression, vigor, fatigue and confusion. The assessment was repeated immediately after the treatment or control condition and then again at 1, 2, 4, 8, 12 and 24 hours post-exercise.

It was found that aerobic training of moderate intensity—the average exercising heart rate was about 112 beats per minute—improved mood state for up to 12 hours post-exercise. Another great reason to exercise!

-American Fitness Magazine

New Classes Start Tomorrow! WORK OFF THAT PUMPKIN PIE!

A Personalized Approach to Healthy Eating with MY PYRAMID

For more than a decade, the Food Guide Pyramid has taken a one size-fits-most approach to outlining healthy eating. But with MyPyramid, the new food guidance system based on the Dietary Guidelines for Americans by the United States Department of Agriculture and Health and Human Services, a new way to individualize eating is introduced. Some new additions include emphasizing weight control and the importance of physical activity, increasing fruit and vegetable recommendations and whole grain intake, keeping total fat intake to 20 percent to 35 percent of calories and minimizing trans fat intake. Unlike the old food guide, MyPyramid personalizes dietary and physical activity recommendations by including a variety of pyramids designed to fit an individual’s unique needs. MyPyramid has six major points: 1.      Be Active. The recently updated Dietary Guidelines recommend physical activity on most—preferably all—days of the week. In order to maintain weight, one must exercise at least 30 to 60 minutes a day. For weight loss, 60 to 90 minutes of daily exercise is recommended. 2.      Moderation. This concept focuses on the importance of limiting the consumption of foods high in saturated fats, trans fats, sodium and sugar. This translates to a decreased intake of full-fat meats, processed foods and sweets. 3.      A Personalized Approach. Personalization is a major feature of MyPyramid. To meet an individual’s unique dietary and physical activity needs, 12 different pyramids are created. Caloric and food group recommendations are based on gender, current activity level and age. 4.      Portion Control. One of the frequent complaints about the old food guide was that many Americans were confused about what a portion size was. By basing food recommendations on standard household measurements and ounces, it is hoped that people will maintain better portion control. 5.      Variety. Including all of the food groups daily and choosing a variety of foods within those groups will help achieve the nutrient recommendations. Numerous colors, flavors and textures should be included in order to get a diverse supply of nutrients. 6.      Make Gradual Improvements. Fitness professionals need to help individuals formulate an exercise and diet plan that will sustain behavioral change. Helping clients set measurable and realistic goals can do this. For example, if someone only exercises once a week, have him or her increase his or her frequency to two times a week, gradually working up to five to six days a week within four to six months. Goals should be behavior-based, as opposed to weight loss only. - Aerobics & Fitness Association of America