Are you looking for more energy to get through the day? Look no further than good old-fashioned exercise.
For years studies have confirmed that cardiovascular and strength training exercise pays massive dividends in the department of energy. As an excellent pick-me-up, exercise, can refresh and revitalize a tired mind and body. A simple walk around the block, push-ups, jumping jacks or any other simple form of activity designed to increase the heart rate will do.
Scientists have tried determining the best time for a person to exercise. They concluded anytime is a good time to exercise. If you are a morning person, then morning would be a good time to get out the door or go to the gym. Evening people should strive for exercise time after work. Bottom line is you must do it to appreciate the benefits.
Though this article is written for the forty and older population, people of all ages will benefit from long term exercise. Long term benefits of exercise include, but are not limited to, a reduction in blood pressure, LDL cholesterol, blood sugar, and triglycerides. You’ll experience better sleep patterns and may be able to get by with less sleep while accomplishing more. Through strength training, you’ll notice an increase in muscle tissue while your total body fat decreases. As a result, your clothes may fit better and your body will ache less from daily activities. You will be able to handle stressful events better. Be sure to include children in some forms of exercise. Teaching a child the benefits of life long exercise is an important point to help America reverse childhood obesity and adult disease.
If your idea of exercise is searching for the television remote, you need to begin slowly and progress gradually. If you are inactive (i.e. desk job, television in the evening and use a riding mower) you should begin gradually. A goal for week one would be to walk five to ten minutes in one direction. Once you reach your time goal assess how you feel and walk the same amount of time in the other direction. Stretch for a few minutes and pat yourself on the back for completing the workout. If you are reasonably active you can progress at a more rapid pace — still never exceeding the 10 percent rule.
Progressing in an exercise program can be done by increasing distance at a rate of 10 percent each week or two. You can add time, distance, or calorie expenditure to your workouts. Once you have increased your workout by 50 percent or so, you can begin to step up the pace. Adding some short intervals of 5-10 seconds, or more, depending on your condition, you can help increase fitness levels.
When beginning a strength training program, an individual should exercise caution as well. Your strength training session should include a 5-10 minute warm-up and cool down including stretching the muscles you exercised. Start your strength training with large muscle groups (legs, back, and chest) and work towards smaller groups (shoulders, triceps, and biceps). The first month should only include one to two sets of an exercise per muscle group. Strive for 12-15 repetitions per set at a rate of two-seconds each direction. The idea is to get muscles, tendons, and ligaments sturdy enough to handle increased workloads before progressing.
You’ll no doubt benefit from cardiovascular or strength training. However, a combination of both is the best way to increase overall fitness, increase calorie expenditure and feel great.
Chris Davies, MS, owns soon-to-be-expanding Fitness Solutions, Inc. He can be reached at email@example.com.
Are you looking for more energy to get through the day? Look no further than good old-fashioned exercise.
Effort under way to restore Civil War monument to original grandeur; ‘Soldier of the West’ unique in state of Indiana
“How sleep the brave, who sink to rest with all their country’s wishes blest.”
A lone soldier sits atop Forest Hill Cemetery in Greencastle. He is seated with his foot on a cannon of long ago, looking westward, perhaps toward the future he fought for. “He” is a stone memorial, rising nearly 30 feet in the historic cemetery. He represents all the men, young and old, from Putnam County who fought and died in the Civil War, and he is aptly titled “Soldier of the West.”
GRAPE SENSE: Riedel has been creating grape-specific glasses for nearly 50 years
Anyone serious about wine has probably learned the size of the glass can have an impact on the taste of the wine. You’ve probably seen all those different size and shaped Riedel crystal wine glasses in shops or advertisements and thought it was all silly.
TRIED 'N' TRUE: Tea party cookies, lemon and orange
When you get done with these cookies, you will have two different flavors. Our grandkids loved to make the balls and roll them in powered sugar. I can’t remember when I first got this recipe, but it has to have been at least 40 years ago.
Walk of a Lifetime: Writer discovers views fit for a painting while walking the cliffs of Prout’s Neck, home to famous artist Winslow Homer’s seaside studio
Editor’s Note: Today, we continue the New England Journal as Mike Lunsford writes of a day walking the Maine seacoast in search of the great artist, Winslow Homer. Join Mike in January for the fifth installment of this series as he visits Edna St. Vincent Millay’s rural New York farm, Steepletop.
Heightened Sense of Place: Educators’ efforts helped put geography back on map in schools
Geography transcends dots on a map.
Teachers traveling abroad alongside Terre Haute geographer Dorothy Drummond have experienced the real-life cultures, atmosphere and people existing within those dots. An educator herself, Drummond has organized affordable geography tours of foreign lands for Wabash Valley schoolteachers for many years. The journeys involved more than sight-seeing.
Fade to Black: A few local theaters among last to part with century-old 35-mm film
The projectionist behind the first movie shown in the Indiana Theatre nearly 92 years ago would likely feel right at home in that same booth today.
HEALING WATERS: Team River Runner offers inspiration, opens doors for wounded veterans
Some people say the fun of boating on the Wabash is dealing with unexpected challenges such a big body of water can present on certain days; others delight in the wild beauty at Terre Haute’s doorstep, from bald eagles soaring above trees lining the banks of the Wabash to the panorama of the river itself as it curls through woodland in many places reminiscent of primeval splendor seen hundreds of years ago.
Leaving ‘footprints on the sands of time’
CAMBRIDGE, MASS. — Had I taken the time to read a street map, I would have been able to walk through Henry Wadsworth Longfellow’s historic home four years ago. My daughter, Ellen, and I spent the better part of a day hiking over the grassy hillsides of historic Mount Auburn Cemetery, just a few blocks away from the great poet’s house, and never knew we were that close.
‘Abraham’s Family’: New musical illuminates common ground, value of respect the three Abrahamic faiths can share
At a table inside a Denny’s in Terre Haute on a July night in 2012, a trio of theatrical writers conjured a bold idea.
They considered creating a musical based on the story of Abraham, a religious figure to whom three faiths — Judaism, Christianity and Islam — trace their ancestries.
Musical explorer: Quest to see the world is a full-circle journey for Marshall native Chris Bennett
Marshall lies 5,553 miles away from the mountains of Tahiti, far too distant to see from the French Polynesian island paradise.
The small Illinois town can’t be spotted from Germany, either. Or Los Angeles. Or Croatia.
Chris Bennett has performed in all those far-away places, and many others, but her heart needs no GPS to locate her hometown.
Legends of the Valley: Region has its share of spooky stories and paranormal tales
“It’s creepy and it’s kooky, mysterious and spooky, it’s all together ooky,” the Wa-bash Va-al-ley!
Believe it or not — words similar to the old “Addams’ Family” TV show theme song are not far from truth in describing this region that seems to have a high concentration of the paranormal in its legends and modern-day stories — from documented bigfoot sightings, to a long-distance phone call made from inside a tomb, to a ghost at a cemetery you meet after climbing 100 steps — if you dare to count them!
‘Writing is an act of faith ...’ Visiting writer E.B. White, in Brooklin, Maine
BROOKLIN, MAINE — This town of 820 souls sits in the middle of a wonderful nowhere, its craggy toes dangling from rock ledges that hover above the blue Atlantic. For a place that doesn’t seem to have much going on, it has plenty to see, so one day this summer, my wife and I, a week or so into our New England journey, hoped to find the home of writer E.B. White, who lived nearby for over half a century.
Lessons of the Holy Land: New book explores geographic impact of small, but significant place
The appeal of a book based on the geography of a small stretch of land 4,000 years ago might seem limited.
The key is location, location, location, as a real-estate agent might say.
The focal point of a new release involving Terre Haute authors and editors is a place 50 miles wide and 145 miles long — about 10,000 square miles total, or the size of Vermont. The story of that state in 2000 B.C. might garner a niche audience.
River of inspiration: Adventurous spirit leads artist to paint sights up, down the Wabash
Nancy Nichols-Pethick slogged through knee-deep mud in the woods near New Harmony last month. Her quest was to find the ideal view of the Wabash River and sketch the scenery.
Practical knowledge: Retired Parke County resident dedicated career to values, educational bent Extension offers
Being a “guide on the side” with a desire to serve others recently garnered Parke County resident Mark Spelbring the Indiana Extension Educator’s Association’s Agriculture and Natural Resources Career Award.
‘The road less traveled’: The Indiana National Road Association encourages exploration, preservation of ‘the road that built America’
Its significance cannot be overstated. Its past is our past. Our future will be a product of the opportunities it provided. In a young, thriving nation, it loosened the dam on economic development and provided a route for the open floodgates of prosperity. It was the great migration route west. It holds 200 years of history to be uncovered and discovered.
“It” is the Historic National Road, the nation’s first “superhighway.”
Visiting Emily: 'New feet within my garden go...'
In an early stillness that belied the busy streets just outside the door, my wife and I stood in the cool back porch of poet Emily Dickinson’s imposing old house. It was a humid June morning, one that had turned warm after an overnight rain, and there were few visitors to the home of the strange woman who once said, “I sing, as the boy does by the burying ground, because I am afraid.”
Points of interest along the Wabash: Small towns along southern stretch of river offer peaceful sights, historic stops
A drive along highways running parallel to the Wabash River’s southern miles offers peaceful sights.
Points of interest along the Wabash: A few public access points provide unique peeks at river communities
While giving a presentation on the Wabash to a gathering of Indiana State University’s Osher Lifelong Living Institute in June, river enthusiast Brendan Kearns asked how many people in the audience had been “on the river.”
Points of interest along the Wabash: Parks, diners, nightspots — even ice skating — surround Wabash at Lafayette
LAFAYETTE — Lafayette and West Lafayette share the liveliest riverfront on the Wabash.
The most compelling sights depend upon a visitor’s tastes.
Busy sidewalks … Dec. 6 ‘Miracle on 7th’ event brings crowds downtown
Christmas Music Schedule
Schedule of Events
‘Someday at Christmas’ with Sandy Hackett’s Rat Pack coming to ISU Dec. 11
Sandy Hackett’s famous Rat Pack is coming to Terre Haute to ring in a swingin’ holiday season with its critically acclaimed show “Someday at Christmas.”
Hailed as “extremely strong and hugely entertaining,” “Someday at Christmas” blends the classic charisma of the golden age of Las Vegas with some of Ron Miller’s greatest Christmas hits.
Community Theatre offers up family show ‘Babes in Toyland’ in December
Community Theatre of Terre Haute celebrates the season with the holiday musical, “Babes in Toyland,” based on the operetta by Victor Herbert & Glen MacDonough. It opens this Friday and continues through the weekend.
YOUR GREEN VALLEY: Sustainability hubs will leave the world a better place
There is something powerful that happens when people ban together for greater good. In many cities throughout the United States there are sustainability hubs. While each one is uniquely different, they all have the common theme of leaving the world better than when they entered into it.
TRIED ’N’ TRUE: You can’t tell there’s Velveeta in this fudge
At Christmastime we make sweets, candy, cookies, etc. When we were in State Soil and Water, we would bring cookies and candy for the last night at the meetings. A friend of mine, Marie Bunting, brought this fudge recipe and samples.
Usher in the holiday season with … ‘The Sound of Christmas’
Rose-Hulman Institute of Technology’s Hatfield Hall will usher in the holiday season with “The Sound of Christmas,” featuring Elisabeth von Trapp and the Carolian Brass, at 7:30 p.m. Tuesday.
Community School of Arts open house features steel sculpture
Indiana State University’s Community School of the Arts will host an open house from 4 to 5:30 p.m. Dec. 6 at Turman Art Gallery in the Fine Arts Building, 649 Chestnut St.
The open house will present an opportunity to meet the teachers, learn more about spring 2014 offerings and register for classes and private music lessons. On display in the Turman Gallery will be artwork created by adult students participating in “Metal Sculpture” and “Digital Photography” classes and children participating in “Saturday Art Day.” There will be a special performance by the “Terre Haute Guitar Club,” and guests can enter a drawing to win a free spring arts class.
Bridgeton to host Country Christmas celebration this weekend
Bridgeton will host its annual Country Christmas celebration from 10 a.m. to 8 p.m. today and Saturday, and 10 a.m. to 5 p.m. Sunday. The shops will be open and full of gifts.
GRAPE SENSE: ‘Today’s Bordeaux’ campaign features more affordable wines
There is an old saying among wine enthusiasts: “The more you drink wine, the more you gravitate toward the French.”
And if you haven’t heard that one, certainly you’ve read and heard people talk about expensive French Bordeaux wines.
TRIED ‘N’ TRUE: A good bread for dishes like spaghetti or lasagna
I have made this bread for many years. It is wonderful with spaghetti or lasagna. I’m not sure where the recipe came from. We all love garlic bread. If you are just starting to make bread, this is a good one. I have taken this bread to the field, carry-in dinners, just about everywhere.
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- Effort under way to restore Civil War monument to original grandeur; ‘Soldier of the West’ unique in state of Indiana