Be Broncho Fit!

Author: Buddy Broncho – Page 7

Exercise and Pregnancy!

By Lakisha Laster

Many people believe that exercise during pregnancy could be detrimental to the fetus. Those people are WRONG! Exercise during pregnancy is beneficial to both mother and fetus, physically and psychologically. For the mother it can help with excess weight gain during pregnancy, self body image, anxiety and depression, and the aches and pains of carrying the extra weight around. For the fetus it helps prepare them for the stresses that come along during labor and delivery.  Many side effects that come along with pregnancy can be reduced or prevented by thirty (ONLY 30!) minutes of low intensity exercise most days of the week. Pregnant women should avoid weight bearing activities, the contracting of abdominal muscles, and lying on their stomachs. Women should also be seen and given physical checkups periodically through their pregnancy. It is said that women who exercise throughout their pregnancies will continue to exercise after pregnancy, since pregnancy is when the best habits are formed.

DO’S

  • Push yourself to exercise!
  • Get the recommended amount of 30 minutes a day, most of the days of the week.
  • Warmup
  • Swim, walk, bike
  • Involve others that motivate you
  • Eat healthy
  • Use correct form
  • Keep your baby in mind
  • Stretch
  • Keep hydrated

DON’T’S

  • Avoid weight bearing activities
  • Avoid contraction of abdominal muscles
  • Avoid vigorous intensity activities (if not an avid exerciser before)
  • Avoid lying on your stomach
  • Overheat

Keep your baby in mind and focus on all of the benefits exercise could bring to the both of you.

References

Artal, R., & O’Toole, M. (2003). Guideline of the American College of Obstetricians and Gynecologists for exercise during pregnancy and the postpartum period. British Journal of Sports Medicine, 37, 6-12

Toity, D. (2004). Exercise and Pregnancy. MMedSci. Research Digest. Primary health care Journal, 14(1), 8.

Posted on May 1, 2014 by Buddy Broncho

Dihydrogen Monoxide and You

By Taylor Lesser
So what was that magical fluid in “Michael’s Secret Stuff” in the movie Space Jam that took the Toon Squad to a victory over the Monstars? The bottle wasn’t anything more than dihydrogen monoxide, more commonly known as water, but Bugs Bunny convinced the rest of the Toon Squad it was what gave MJ his talent. Just like water helped the Toon Squad take down the Monstars, it also helps your body fight the performance loss and dangerous health side effects of dehydration before, during, and after a workout.
Dehydration is a very real problem for a lot of athletes and gym goers every day. How often do you think you drink 3 liters of water? This is the recommended amount of daily water intake for men set by the Institute of Medicine and equals about 12 cups a day. The recommendation for women is slightly lower at 2.2 liters per day, which comes to about 9 cups. These are only suggestions but are at least a good goal to keep in mind but what about for those who exercise regularly? During a workout there are a few extra guidelines to keep in mind:
• Weigh yourself before and after a workout to monitor water lost through sweat, breath, and general cooling of the body.
• Drink 20-24 ounces of water for every pound lost. This equals about 3 cups of water.
• Be sure to hydrate between exercises and during breaks. If you’re thirsty take a water break ASAP.
• Monitor your urine color and volume. A large volume with light, diluted color indicates a good level of hydration. But a small volume and darker color? Get some water!
Water is a very important aspect of nutrition and performance; your body is 60% water after all. Whether you’re battling on the court against giant alien superstars or getting your daily dose of exercise, keep yourself hydrated and healthy.
Sources:
http://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htm
http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/water/art-20044256

Posted on April 29, 2014 by Buddy Broncho

Good Alternatives to Treadmills

There are many people out there who exercise on a regular basis and those on a more moderate basis. One thing that can be common for both groups is getting bored or staleness if using the treadmill on too much of a consistent basis which could cause a person to cut back on his or her cardio or cut it out altogether. To hinder this type of action to take place, it is important to find alternatives that can be a great cardiovascular workout but something that does not feel all too familiar, so to speak. There are certain factors that could come in to play that could limit certain options, especially those that take place outdoors because of inclement weather and so forth. One of the more trending options recently is boot camps, which involve many different types of exercises done at a high intensity. Great alternatives to treadmills when the weather is nice is going to the local park to go for a run or jog, go biking, or find some other related activity outside that would be conducive to a really good cardiovascular workout. More option will vary depending on the gym that the individual is paying a membership to. For instance, most fitness centers and gyms have bikes, ellipticals, and rowing machines. There are certain gyms that can provide other options, such as, the Jacobs Ladder, stair climbers, and some more high efficiency treadmills, which have speeds and inclines which are much higher than traditional treadmills. No matter what might sound good to a particular person, there are numerous options are variations that are out there for any person to get a great cardiovascular workout in. So the next time you feel bored, try a new machine or get outside and find something enjoyable.

Donny Hein

Posted on April 28, 2014 by Buddy Broncho

One of the hardest questions to answer is “why?”

I know that I am ranting about this in April; a couple of months late, but one of my biggest pet peeves about a person’s New Year’s revolution is when it is to start working out again. The reason I hate this so much is because the majority of the people who say they are going to start exercising again in their New Year’s Revolution stop using their gym membership in just a few short weeks. I feel like the reason for this is because they are not able to answer the hardest question. WHY ARE YOU EXERCISING? This is a question that very few can answer with sincerity in their heart, but when you can, you can be committed. A lot of people who are just starting back up say that they just want to lose weight, tone up, build muscle mass, or they have some other very common reason. A lot of the times you really need some other reason that is personal to you that will drive you to succeed. That is why there are so many gym memberships collecting dust. Most people who start back up after a long break do not have the commitment to lose weight, tone up, or build muscle mass because they do not know how to make it personal to themselves so they lose interest. Your why has got to be something that motivates you so much that when you wake up in the morning it is the first thing you think about. Your why needs to be that one thing that when you feel like you are getting discouraged all you have to do is think about that one thing and it keeps you going through the day and through your workout. Could it be to lower your chance of heart disease because it runs in your family? Did one of your close friends just suffer a mild heart attack because he/she is so unhealthy? Could it be because you want to be able to play with your kids again? Could it be because you are tired of having to wait for that close parking spot because you know that if you park far away you will be out of breath before you make it to the front door? What kind of influence do you want to have on your kids as they grow up? These are some of the personal questions that you have to ask yourself when you are thinking about why you want to do something, especially starting back up at the gym when you have had such a long absence. Starting to exercise again can be very challenging because it takes so much effort but it is easy when you figure out why you want to do it. Anyone can make a New Year’s Resolution. But it takes a special kind of someone to know exactly what they have to do to keep going and improve their quality of life. The best thing about it is that quality is inside all of us. Once you find it you will know it. Stop making yourself empty promises. Reach down deep. Ask yourself, “What is my why?” Answer that question and you will find that quality of life you have been missing.  I have answered my, “Why?” Can you answer yours?

Jared Hardcastle

Posted on April 24, 2014 by Buddy Broncho

Weight Training during Pregnancy

Research regarding weight training during exercise can cause quite a controversy. Despite the controversey, there are a few tips that can help pregnancy women workout more safely and comfortably. I urge you to keep an open mind. After all, getting back into an exercise routine after you have a little one can be pretty tough.

1.  Keep up your routine. Just be advised to lower the intensity, not working as vigorously . If you did not exercise before becoming pregnant, you need to make sure you get the green light by your doctor first.

2. Even though every pregnancy is different, and you may feel normal, only workout when you are feeling well. If for some reason you feel light headed, stop what you are doing and call the doctor. Even though you are already in shape, some things may be saying something different on the inside.

3.  If you are trying to find exercises to strengthen your body, avoid doing exercises on your back. There are numerous Pilates and yoga DVD’s made for woman during your pregnancy to help with strengthening of your body. These can relax you and strengthen your abdominals which can lead to an easier delivery. Strengthening your abdomen is also great for helping with lower back pain! I mean, what woman doesn’t want a strong core to help support the little one.

4.  If you want to work on cardiovascular fitness, opt for using the treadmill or elliptical. The elliptical is great if you have joint problems, because it is a low impact exercise. The treadmill is great too, because you can choose how fast, slow and the incline you want to accomplish that day.

5.  Stay hydrated!!!!! Staying hydrated helps reduce swelling, constipation, braxton hicks contractions, nausea, bladder infections and even headaches!

6.  The most important one: Listen to your body. Everyone has a different experience being pregnant. Even each pregnancy a woman has can be completely different. If you ever feel light headed or think you can not go anymore, do not chance it. Call your doctor and tell him or her how you are feeling.

Krystal Nelson

Posted on April 23, 2014 by Buddy Broncho

Green Smoothie Summer!

Summer is just right around the corner! Who doesn’t love summer? With all the fresh fruit, the family get- together’s; sometimes it can be had to decide what to bring to the function. Green smoothies are the new “it” thing, and why not bring a batch of the best smoothie you can make to the get together? There are so many benefits to drinking green smoothies! They have great anti-oxidants, a bunch of nutrients, and they even have vegetables in it, when you can’t even tell! So next time you are thinking about going to a family get together and have not a clue what to bring, try out one of these amazing recipes, they are sure not to disappoint.

 
 

 

1. Island Blast

1 small to medium banana (ripe and peeled)

1 rib of celery

¼ cucumber (peeled if not organic)

1 cup of fresh or frozen pineapple

1 small handful of parsley

½ inch piece of ginger (or less if you’re new to ginger)

1-2 cups of coconut water (unpasteurized)

2. Banana-Berry Super Smoothie

2 cups of spinach

1 frozen small to medium banana (ripe and peeled)

3/4 cup of frozen mixed berries (or fresh strawberries or blueberries)

¼ cup of raw nuts or raw seeds (my favorites are sunflower seeds, walnuts, flax seeds or almonds, or a combination of the above)

1-2 cups of water or coconut water (unpasteurized)

3. Green Strawberry-Kiwi Lemonade

1 kiwi (peeled)

¾ cup of frozen or fresh strawberries

¼- ½  cup of frozen or fresh pineapple

½ lemon (peeled and seeds removed)

2 cups of spinach

1-1 ½ cups of water or coconut water (unpasteurized)

 

** More recipes on mindbodygreen.com

 

By Krystal Nelson

Posted on April 22, 2014 by Buddy Broncho

Losing It: Inches vs. Pounds

 

Clearly it is not unlikely that a person new to working out’s number one goal is to lose weight. From this, you must ask is there a reason to lose a certain weight, is there a certain weight you are trying to reach, or is the ultimate goal to look better and feel better? Inches versus pounds is an issue of discussion for people who beginning a new workout program and want to lose a few pounds. Some people are quick to be discouraged because they simply focus on what they see on a scale instead of what their body looks like or how their body feels.  Muscle weighs more than fat; whenever someone begins an exercise program, or even weeks into an exercise program, they may not lose weight and in some cases may actually gain weight. It is important to notice that they are losing unnecessary body fat and gaining muscle. Muscle is denser than fat and muscle’s greater density means it takes up less room than fat, but it actually weighs more. Don’t let a number on a scale discourage you from continuing healthy habits such as exercise and healthy eating, because even though the weight may stay the same or actually increase, you are becoming much healthier while looking better. Losing weight comes down to the bottom line that you have to expend more calories than you intake; someone with more muscle mass actually burns more calories doing the same exercise than someone with more body fat. Next time you are beginning a program with the goal of losing weight, determine if the actual goal is to look and feel better, and be more driven by focusing on body fat percentage and inches lost rather than the amount of weight lost.
Acquired from http://exercise.answers.com/weight-loss/effective-weight-loss-losing-inches-versus-losing-pounds
-Cameron Pound

Posted on April 11, 2014 by Buddy Broncho

Alternative Fitness

There are so many ways to exercise. There are a lot of people out there who think that exercise means that you have to go to the gym with a bunch of “muscles-heads” and “beauty-queens” to have the ability to exercise. This is so far from the truth. The truth is that anything that you do that causes a purposefully increase in your heart rate can be called exercise. So, this fear that so many people have about exercise not being fun is a hoax because you can make anything fun, even exercise. Here is a pretty good top ten list of fun ways that you can exercise without even knowing that you are exercising.

  1. Go on a hike: hiking is a great way to exercise especially if you are going through a heavily wooded area or any kind of rough terrain. The scenery is beautiful. It is easy to relax and unwind. It is also mentally therapeutic as well as physically demanding.
  2. Dancing: this is one of my favorite things to do. I love to dance because it is so physically demanding. If you do not think so, go to a club somewhere and be the first one on the dance floor and the last one off and see how tired and sore your legs are. Especially if you like country music and swing dancing. If you are in enough shape to do the entire dance to Copperhead Road then you are in pretty good shape!
  3. Roughhousing with your kids: If you have kids then you understand that they can go for days without stopping it seems like. They normally wear you out just watching them. Well if you want to spend more time with your kids and you don’t want to go to the gym then get down and dirty with the young ones and they will show you how to make exercise fun. If you do not have kids find a niece, nephew, or younger sibling. Being the youngest of three, trust me that means a lot when you older ones play with us!
  4. Stop meeting for coffee: there are so many more physically demanding things to do than meet for coffee. If you want to meet with a friend somewhere, meet them at a park and have a good time. Go for a hike. Go swimming. Go play catch with a football, baseball, softball, or Frisbee. Go play golf somewhere. Go to the batting cages. Do something more physical active than meeting for coffee.
  5. Clean your house/car: cleaning can be pretty physically demanding especially if you live like me or if you have kids. There is always something to do around the house.
  6. Play video games that make you be active: there are a lot of physically active video games out there now like the wii fit, wii tennis, just dance, and many more. If you are a gamer then this is perfect for you.
  7. Join a rec league: this is another one of my favorite things to do. I love rec football, softball, and basketball. Joining rec leagues have been a great way for me to change up my routine a little bit and still be very active.
  8. Bike to work: if you live fairly close to your work ride your bike. Riding a bike is very physically demanding so it is a great way to exercise and it is fun.
  9. Learn how to play the drums: not only do you get to exercise but you get to let your anger and aggression from school and work out on beating the drums.

Jared Hardcastle

Posted on April 4, 2014 by Buddy Broncho
Previous
Next

Copyright © 2025 Be Broncho Fit!, All Rights Reserved