Quick Fact

Six percent more men than women exercise regularly.

((Let’s get going ladies! Get up and workout!))

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One of Our Worst Enemies – Cellulite

It is a known fact that all women hate cellulite. It makes them feel fat and unattractive. Little do females know; you do not have to be overweight to develop cellulite. Cellulite occurs more in women than in men and is normal fat build up underneath the skin. The bumpy appearance occurs from the fat pushing against the connective tissue. Especially now that we are in summer, women want to feel comfortable going to the pool or beach in their bathing suits or even just wear their favorite part of shorts. Unfortunately, cellulite can cause a lot of self-esteem issues which prevent women from doing things or wearing things that they love.

What we don’t realize is that cellulite can develop because of multiple reasons

  1. Fad dieting
  2. Poor diet
  3. Lack of physical activity
  4. Slow metabolism
  5. Dehydration
  6. Hormone changes
  7. Total body fat
  8. Thickness and color of skin

There are many extreme treatments to reduce and eliminate cellulite such as liposuction, lasers and radiofrequency systems, or topical treatments. These treatments can cost a lot of money and will never fix the true problem of why cellulite develops. The best treatment for cellulite reduction and elimination is weight loss and an increase in physical activity.

Regular exercise is the most beneficial treatment for cellulite. Strengthening muscles in your thighs, butts, hips, and abdominals will help improve the appearance of puckered skin. The benefits of weight loss alone are limited which is why strengthening muscles and maintaining a healthy diet will be the best way to treat the cellulite that has developed.

Although cellulite cannot be 100% preventable, keeping off excess weight and strengthening muscles by living a healthy active lifestyle can help maintain skin tone and texture. Get into the habit of working out and eating right. Don’t give up because you will see progress if you stick with your goal!

Bringing Back the Blades

So this week I have rediscovered a great past time. Rollerblading! When I was younger it might have been one of my favorite things to do. My grammar school had rollerskating parties at a roller rink and I would always love going to them. Not only did rollerblading this week remind me of some childhood memories, but it also reminded me how GREAT of a workout it is!! My neighbor and I went out to a nearby forest preserve trail and, man oh man, it was such a great cardiovascular workout. We were cruising on the path and, I will admit, I had to get used to it again; but kind of like bike riding…. you never really lose the skills needed to rollerblade. You just have to awaken those muscles again! Something people don’t always realize is that in order to live a active lifestyle you NEED to find activities you have fun doing! So if even the slightest part of you wants to see if you would enjoy rollerblading again, go into your garage, crawlspace, attic, or where ever you have those blades hidden and get out there!!

Rollerblading can be a huge benefit to one’s health both physically and mentally. A couple things I noticed after my rollerblading extravaganza included:

1. A Great Cardiovascular Workout

You can really pick up speed when you are on a trail rollerblading, the tricky part is maintaining that speed. Keeping your heart rate up is the best way to get a more intense cardiovascular workout. Make your heart work so it can become stronger; that way you can push yourself harder the next time!

2. Stimulating Infrequently Used Muscles

I  could definitely feel some muscles working in my gluteal and inner thigh areas that haven’t been worked in a while and I LOVED IT! The main muscles used while rollerblading include quadriceps, hamstrings, and adductors. While most exercises involve your quads and hamstrings; it’s the adductors that don’t get worked as much. Stimulating these muscles will work your muscular endurance.

3. Improved Balance and Coordination

There is no doubt that rollerblading takes some balancing skills, especially if you come around a curve, or a bump in the road/path/trail. Although rollerblading is mainly a linear activity, you are still pushing laterally in order to move forward. The movement is different from riding a bike or going for a jog so you end up working more accessory muscles when controlling coordination and balance.

4. Release of Endorphins

All exercise releases endorphins, which are neurotransmitters which aid in us feeling good, comfortable, and relaxed. Rollerblading is a great activity that can keep a consistent flow of endorphins moving through your body to help you feel great after you are done.

5. Low Impact Activity

Unlike running, rollerblading decreases the pounding impact on the ankles, knees, and hips. This could be very beneficial for people who do not have the best joints. The gliding movement makes it more natural to build hip and thigh muscles. Not only is it low impact, but it is also intrinsically easier for most people.

Here are a few tips to improve your rollerblading experience:

– Find a Friend

Recruit a friend to join in on your ride.  You can challenge one another to get an effective workout.

– Bring Some Music

Having music is always a great way to keep a positive mood and increase motivation. It keeps your mind off the intensity of the workout and you go for a longer duration.

– Go on a Sunny Day

Now that the weather is finally nice and sunny, go get a tan and soak in some vitamin D!! Many people might not know this BUT vitamin D helps make you happy… and who doesn’t want to be happy during a workout 🙂

Some cautions to have while engaging in this activity:

– Protective Equipment

If you are worried or cautious about falling, don’t be embarrassed to wear wrist guards, knee pads, and a helmet. Also make sure your rollerblades are in good condition so that no injury occurs when out blading.

– Clear Path

I won’t lie, I almost had a couple spills when I came up to gravel or a pot hole on the road; this is why I would recommend going to a forest preserve trail or clear path where there is the least amount of danger.

– Proper Footwear

Wear high socks. Your feet might sweat more but your calves and skin will be happy you wore some extra padding.

How Humidity Affects your Workout

I think we can all say we are ready for this weather to stop playing games. Right when we all think it’s supposed to be a beautiful summer, we are getting rain and thunderstorms. Unfortunately, the rain we have been getting is now leaving the days warm and humid.

Humidity is the water vapor in the air around us. Sweating is your body’s way of effectively cooling itself down, but the only way your body can reduce its temperature is if the sweat can be evaporated into the air. With all the water vapor in the air, your sweat can not evaporate, leaving your body temperature to increase. Fluid loss from sweating will also decrease one’s blood volume. This makes the heart work harder and faster to make sure there is blood flow to your muscles when exercising.

Now not only is your body less effective in cooling itself down, your heart rate is higher and you have an increased chance of getting heat stress while working out. Here are some tips to reduce that chance and keep your body temperature lower on those hot and humid days.

#1. REPLENISH YOUR FLUIDS

You should not only be replenishing fluids while you are exercising, but throughout the whole day. Set a goal for yourself at each hour or so on how much water you want to drink. You may be getting up more to use the bathroom but you won’t have to worry about being dehydrated.

#2. WEAR THE PROPER CLOTHING

Light clothing that doesn’t retain excess moisture or heat while you workout.

#3. BRING A TOWEL WITH YOU

Since you know your sweat isn’t going anywhere, wipe it off to help your body cool down in the warm weather.

#4. FIND AS MUCH SHADE AS POSSIBLE

If you stop to stretch, do stationary exercises, or rest, find shade. Get yourself out of the sun and into a shaded area to cool yourself down.

#5. BE FLEXIBLE WITH YOUR WORKOUTS

Check the weather consistently throughout the day so you can alter your workout if need be. Split up your workout so you aren’t in the humidity for long periods of time, decrease the intensity so you aren’t over-stressing your muscles, or go inside if it is a must.

#6. DON’T LET THE RAIN STOP YOU.. unless there is lightening and thunder.

Jogging, running, biking, rollerblading in the rain will feel glorious with the cool rain coming down. Of course, if it is storming bad with lightening and thunder, don’t go out there because although the rain might feel nice still, being struck by lightening probably won’t!

Don’t let humidity stop your workouts! There are always things that can be done to help you get through humidity in warm weather!

If you develop a headache, fatigue, dizziness, confusion, muscle cramps or spasms, or nausea get inside to a cooler temperature, drink water, apply cool damp cloths to skin, and call for medical attention if severe.

Exercising in hot, humid conditions can be dangerous; It is crucial that you realize the importance of precautions and tips when working out so injury can be avoided.