GET EM MOVING

Muelken

Get Em
Moving
Marissa
Muelken
ANY BODY CAN

OCTOBER 2016

Kick Start Your Fitness

Resources to help you out:
Many places in the St. Cloud area wants
to help you get active. These are a few
that were rated the top best on
yelp.com.
TOP GYMS
1.

YMCA
www.scymca.org

2.

Peak Physique
www.peakphysiquemn.com

3.

So youve decided you want to start working

outGREAT! Good for you! Here are a
couple ideas on how:
Exercise Options:

Sample Workouts for Beginners:

Snap Fitness
www.snapfitness.com

4.

CrossFit St. Cloud

www.crossfitstc.com

5.

Fitness Evolution
www.fitnessevolution.com

6.

Anytime Fitness
www.anytimefitness.com

NUTRITION CENTERS

GNC
www.gnc.com

The Vitamin Shoppe

www.vitaminshoppe.com

Centracare
www.centracare.com

Walking
Dancing
Gardening
Biking
Any activity you enjoy!

Cardiovascular Activity: start by

doing an aerobic activity (i.e. walking
or running) for a sustained 20-30
minutes, four to five times a week.
Strength Conditioning: Start by
doing one set of exercises targeting
each of the major muscle groups. Use
a weight at which you are comfortable
performing eight to twelve times in a
set. Gradually increase.
Flexibility Training: The American
College on Exercise recommends
doing slow, sustained static stretches
three to seven days per week. Each
stretch should last 10-30 seconds.
Consider hiring a personal trainer for a
session or two until you get the hang
of it!

Inside this issue

Resources

Ideas

Fast Facts

Article

Contact me:
Marissa Muelken
mamuelken@stcloudstate.edu

[St. Cloud, MN 56301]

GET EM MOVING

DID YOU KNOW?

Muelken

The truth is out: Fewer

than 3% of Americans
have the four lifestyle
characteristics of
healthy living.
by

David Gutierrez

Only fat and protein are essential

macronutrients.

You cant target fat loss fat loss is systemic.

There are four easily achievable characteristics

that are most strongly associated with good health
and less than 3 percent of the U.S. public has all
four, according to a study conducted by
researchers from Oregon State University, the
University of Tennessee at Chattanooga and the
University of Mississippi, and published in the
journal Mayo Clinic Proceedings.

Gym membership prices are usually

negotiable. Dont be afraid to ask.

The findings have troubling public health

implications, said senior author Ellen Smit, PhD.

Its harder to put on 10 pounds of muscle

than it is to lose 10 pounds of fat.

You dont need a gym membership to

strength train. Your body weight is all the
resistance you need.

"The behavior standards we were measuring for

were pretty reasonable," Smit said in a media
statement. "We weren't looking for marathon
runners. This is pretty low, to have so few people
maintaining what we would consider a healthy
lifestyle. This is sort of mind boggling."

80% of people who begin an exercise

program will quite. About the same goes for
people starting a diet.

Strength gains come from muscle

hypertrophy and improved muscle fiber
recruitment. Include a variety of rep ranges in
your workout.

--www.coachcalorie.com

People struggle with

diet and exercise
Researchers evaluated 4,745 adults who were
enrolled in the National Health and Nutrition
Examination Survey for four traits strongly
associated with a lower risk of cardiovascular
disease, cancer, type 2 diabetes and other chronic
health conditions. The four traits are moderate
exercise, good diet, not smoking and maintaining
an appropriate body fat percentage.

FAST FACTS

80%
More than 80% of the worlds adolescent population
is insufficiently physically active.

25%
Globally, 1 in 4 adults is not active enough.

FOR MORE INFORMATION

Visit http://www.who.int/features/factfiles/physical_activity/en/
for all of your health needs and more facts.
-World Health Organization 2016

In contrast to prior studies, which have relied on

participant reports, the current study used
objective measurements to evaluate the four
traits. Participants wore accelerometers that
tracked their movements, allowing researchers to
measure whether they got at least 150 minutes of
moderate-to-vigorous activity each week.
Smoking status was determined via blood
samples, and body fat via X-ray; about 21 percent
of the body fat data was reported to be missing
and subsequently filled in by researchers using
"sequential regression multivariate imputation."
Strangely, a "good diet" was not defined as
meeting certain nutritional goals but merely as
being among the top 40 percent of the nation in
terms of consuming foods recommended by the
U.S. Department of Agriculture.
The researchers also measured various
cardiovascular health markers, such as blood
pressure and blood glucose, and confirmed that
the four traits were indeed associated with better
heart health.
Only 2.7 percent of participants had all four
healthy traits. Approximately 16 percent had three
traits, 37 percent had two, 34 percent had one and
11 percent had none of the healthy traits. More
specifically, 71 percent of study participants were
non-smokers, 46 percent got enough exercise and

only 10 percent had a normal body fat percentage.

Predictably, only about 40 percent of participants
were among the top 40 percent of the U.S.
population considered to have a "good diet," as
defined by the study.
The more traits a person had, the better their
cardiovascular health markers. Certain healthy
traits were more strongly associated with certain
markers. For example, body fat percentage had
the greatest impact on HDL ("good") and total
cholesterol levels.
Prevalence of traits also varied by demographic
factors. Women were more likely to be nonsmokers and to have a good diet, but men were
more likely to get enough exercise. Mexican
Americans were about 1 percent more likely than
non-Hispanic white persons to eat be considered
having a "healthy diet," while only 24 percent of
non-Hispanic black participants were grouped in
that category.
Adults over age 60 had, on average, fewer of the
traits than adults 2039. Yet, when individual traits
were looked at, older adults were more likely to be
non-smokers and have a healthy diet, but less
likely to get enough exercise.

Adopt healthier
habits today
The good news is that, even if you fall short, you
can make simple changes to dramatically improve
your health.
In a study conducted by researchers from
Northwestern University and published in the
journal Circulation in 2014, adults in their 30s and
40s who made heart-healthy lifestyle changes
were able to halt or even reverse the progression
of coronary artery disease.
"It's not too late," lead researcher Bonnie Spring
said. "You're not doomed if you've hit young
adulthood and acquired some bad habits. You can
still make a change and it will have a benefit for
your heart."
On the other hand, the researchers also found that
people who abandoned healthy habits for bad
ones suffered the ill effects just as quickly.
"If you don't keep up a healthy lifestyle, you'll see
the evidence in terms of your risk of heart disease,"
Spring said.
Learn more:
http://www.naturalnews.com/053524_lifestyle_ch
aracteristics_nutrition_exercise.html

GET EM MOVING

Muelken