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Get Some Exercise to Improve your Mood!

Even something as simple as a 15 minute walk can really improve your mood. Try it!
I was just reading the following -

Study after study has found that physical activity can boost mood, says Cook. How much? You don’t need to run marathons to get a benefit. “It seems like half an hour several times a week may be enough,” Cook says. “More than that may not have a further effect on mood. There seems to be a plateau.”The type of exercise you use as a natural depression treatment doesn’t seem to matter. “Your cardiologist might want you getting a lot of aerobic exercise for your heart,” says MacKinnon. “But for your mental health, just getting out and walking can be enough.”

Workout While You Travel

You can use your own body and a simple set of resistance bands to get a great workout while on the road! I'm doing a Travel Workout Workshop on June 13th at the club - come join me and see how to stay fit while away from your home and your gym! Check out the course outline.



TRAVEL WORKOUT WORKSHOP!
Athletic Club of Bend
June 13, 2009


1) Class Introduction & Safety
a) Names and reasons for taking class
b) Safety considerations – on handouts
i) Band integrity
ii) Band placement
iii) Warm up

2) Warm Up
a) Length - 5 minutes or longer
b) Purpose – increase heart rate and blood flow to muscles, increase range of motion, decrease chances of injuries
c) Type of exercises – Big movements using multiple muscle groups (see handout)

3) Sample Workout # 1
a) 8-10 Exercises, made up of upper body, lower body, and core
b) 2 Sets of 8 to 12 repetitions for each exercise
c) 3 different bands – Xertube and door strap, Xering, and Ultra Toner

4) Example of exercises in Sample Workout # 2 and # 3

5) Create Your Own Workout (as a group and on own)
a) 5 min. Warm Up
b) 8-10 Exercises, made up of upper body, lower body, and core
c) 2 Sets of 8 to 12 repetitions for each exercise

6) Questions and practice exercises

Summer Fitness

Ah, summer is fast approaching and what a time of year it is in Central Oregon! There are so many activities in the beautiful outdoors to enjoy. Options are endless and it makes summer a great time of year to exercise and have a lot of fun while doing it. The following are just some examples of how to stay fit this summer while recreating and enjoying “the not so lazy days” of summer.
Summer is the time of year at the Athletic Club where our outdoor activities really pick up. Examine what your exercise options are for going outside with a club or a social network. Having a group of people to workout with that have a common interest or goal can make your workout that much more enjoyable and make you stick with it longer! For example, at the club we are currently taking a lot of fitness classes outside to our courtyard or utilizing the trails that wind around the Club. We just started a Multi-sport training workshop for all levels of fitness. Both members and nonmembers are working out together to train for upcoming summer multi-sport events like the Deschutes Dash or the Pacific Crest Triathlon, duathlons, or running and swim races. Our cycling, bootcamp, and sport conditioning classes are heading outside to breathe fresh air and feel the wind in our face! If training or competing in an event isn’t your thing, you may want to try personal training that is taking place outside. Our outdoor pool is very refreshing and welcoming with many activities to try such as masters swim and a new workshop called “Maximize the Water”, where you learn how to run in water and use aqua equipment to get an efficient and fun workout. Another option at our Club is team building fitness events that can be done with your work group.

Besides having a regular workout scheduled with an established group, you may want to explore the great outdoors alone or with family and friends. After all, summer is the time of year where a lot of travel and exploring takes place … so stay fit while you’re out there!

CAMPING FITNESS

Whether you’re tent or car camping you can stay fit by walking, jogging, or bicycling around the campground. Depending on the campground, you may have some trails nearby that you can use as well. The picnic table at your campsite is a perfect place to work your upper and lower body. For the upper body you can do push-ups (watch out for splinters). To perform the picnic table push-up, place your hands against the edge of the table at shoulder width apart and position your body at a 45 degree angle to the table, keep your body straight as you bend the arms and lower your chest to a distance of 1 inch above the table and then push yourself back up and repeat until you fatigue. You can use the picnic table bench to work the lower body as you use it for a reference point to perform squats. To do the squat, stand about 6 inches away from the bench, reaching your hands out in front of you as a counter balance begin to hinge back with the hips and bend at the knees, lowering yourself into a squat position, just barely tap the bench with your backside and then power yourself back up by pushing through your heels. Do as many as you can to fatigue. Hey – at least you will be staying warm whether you have a campfire or not!

MOUNTAIN FITNESS

So, you’re going for a hike and that will definitely work your legs and your heart! If you want, you can make the workout more intense by quickening the pace or by using poles. Using poles allows you to involve your upper body. With the poles you can move with quicker, smaller steps and really get the arms pumping which will also get the heart pumping. Poles are great for reducing stress on the knees and distributing your body weight more evenly. Poles or no poles, try power walking intervals as you hike. To power walk, take bold strong steps and power swing the arms as you go and then slow down and recover as needed. Make it a point to repeat the intervals again and again. Don’t forget plenty of food and water!

WATER FITNESS

Whether lakeside or poolside you can do a full body workout by swimming or moving your body with purpose through the resistance of the water. If you’re poolside work your heart and muscular endurance by walking or jogging the perimeter of the pool or try treading water in the deep end. You can work muscles further by submerging yourself neck down and really pushing and pulling the water as you perform arm flies forward and back. You can also perform jumping jacks (arms stay submerged), leg raises in all directions, arm circles, and many other body movements against the water resistance. Be creative and come up with moves that make you feel good and strong. If you are lakeside you can have a lot of fun exploring with a pair of goggles. You can try swimming with fins or a kick board. If you have a boat of some sort, set a distance to swim from the boat and back and if you have to row or paddle, you can always work on intervals by picking up the pace now and again. Depending on your surroundings, lakeside may be a great place for some stretching, deep breathing and meditation all of which, help soothe the neuromuscular system and promote recovery from your workouts.

Well, no excuses this summer to not combine your fitness and your recreation. Fitness and recreation are definitely intertwined and can be so much fun. Enjoy your summer and make the most of it. Being fit will only make you feel better about yourself and your surroundings and make you want to get out there and enjoy every moment!