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Did you know?

Low-fat chocolate milk may be a good recovery drink.  It’s got the right mix of carbs and protein to refuel spent muscles, say Indiana University researchers.  Drink one to two 8-ounce servings within an hour after tough workouts.

 

BODY + MIND FACTS AND HEALTH

Try this:

Warrior II pose

Great for alleviating backaches and increasing hip flexibility, this move is a yoga staple.  Spread your feet about four feet apart.  Widening your shoulder blades and keeping your palms face down, reach both arms out sideways.  Turn your right foot in about 15 degrees and your left foot and thigh 90 degrees to the left, bending your left knee so that it’s centered over the heel.  Finally, turn your head to look over your left hand.  Press your shoulders down and keep your arms strong.  You should feel a stretch in the legs, ankles, chest, shoulders and groin.  Hold the pose for 15 to 30 seconds.  Reverse your feet and repeat on the right side.   (Illustration)

 

Some Healthy tips and facts...

FIT FACTS     NUTRITION      HEALTH HINTS   back to top


FIT FACTS
NUTRITION
HEALTH HINTS

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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A stimulating workout

That cup of java can do more than help get you thru your workday; it may also make you enjoy your workout more.  Researchers at Leeds Metropolitan University in Britain tested caffeine effects on 12 athletes who performed two separate 90-minute cycle tests at 70 percent their aerobic capacity.  Prior to the test, they were given either a low-calorie lemon concentrate drink mixed with caffeine or the lemon drink only.  The caffeinated group reported greater feelings of pleasure and lower perceived exertion.

SPRINT FOR ENDURANCE

No time for a long run or ride?  Not to worry.  A short speed workout may do in a pinch.  In a recent Canadian study 16 subjects were divided into either a sprint group, performing 30-second intervals of all-out sprints, or an endurance group, cycling continuously for sessions of 90 to 120 minutes.  Total workout time over the two week period was 2.5 hours for the sprinters and 10.5 hours for the endurance riders.  Both groups showed similar performance gains in post-study sprint and endurance time trials.  Bottom line: Mix it up with high-intensity short stints and long easy efforts for best results.

A Burning Issue

This is one burn you don’t want to feel, but acid-flux is believed to affect as many as 58 percent of athletes.  Problem is that exercise may decrease the pressure of a valve that blocks acidic stomach contents from splashing up into the esophagus.  If you suffer from exercise-induced reflux, keep a food diary.  Possible triggers include alcohol, citrus fruits and juices, tomato-based foods, carbonated and/or caffeinated beverages, coffee, chili powder, chocolate, garlic oregano and mints.  Of course, avoid heavy meals before working out.