for your
health
5steps
fitnetoss
Bpuyıecr’sk
Teresa Thompson
Pharmacy Buyer
Blend
exercise
and nutrition
to build the
new you
PHOTODISC
By Joey Atlas
THE NEW YEAR is here, and with it come
two of the most popular New Year’s resolutions: improving fitness and losing weight.
This year, you can make them work by incorporating five essential elements. Here’s a look.
The right mind-set. First, instead of
thinking about diet and exercise as things you
have to do, start to think about wise nutrition
and fitness as a way of life. Creating a home fitness area is a key ingredient to making fitness a
successful part of your life. But before you
start, get clearance from your physician.
Aerobic exercise. Improving cardiovascular fitness yields a wide array of health-related benefits, from decreased risk of heart
disease to increased metabolism for weight
loss or weight control. A treadmill is great for
beginners as well as seasoned fitness veterans.
Other good choices are the elliptical machine
and the recumbent stationary bike.
Make your goal four to six cardio workouts
per week. Spend at least 20 minutes in your target heart-rate zone, which is 60 to 85 percent of
your maximum heart rate. Your theoretical
maximum heart rate is 220 minus your age.
Resistance training. Building strength,
improving muscle tone and fighting osteoporosis are just a few of the undeniable benefits
of resistance exercises. Options range from a
simple set of dumbbells with a bench to a
multi-station home gym machine. A great
resource: Strength Training Anatomy by
Frederic Delavier (Human Kinetics Publishers,
2005). It also comes in a women’s edition.
Stretching for flexibility. The most
overlooked and underrated parameter of fitness, stretching can be done with just a little
OSTEOPOROSIS IS a painful disorder
in which bones become brittle and can
be broken easily. About 80 percent of
those inflicted with osteoporosis are
women, and more than 25 million
women in the United States alone have
been diagnosed with the disorder.
The cause of osteoporosis is loss of
calcium and other minerals. According
to the National Institutes of Health,
women between the ages of 25 and 50
should maintain a calcium intake of
1,000 milligrams per day, and 1,500
milligrams of calcium is recommended
for men and women over the age of 65.
In addition, adequate amounts of vitamin D are essential to help the body
absorb calcium.
Diet alone usually fails to provide
adequate levels of calcium. That’s why
Costco is introducing Kirkland
Signature™ Calcium
Chews, a delicious,
creamy, choco-
late-flavored cal-
cium supplement
that provides 100
percent of daily
calcium require-
ments when used
as directed. These
chews are sugar-
free and fortified
with vitamins D
and K to aid the
body in absorb-
ing calcium.
Regular exer-
cise is another
necessary aspect
of maintaining
strong bones. Protect
yourself from osteoporosis by
following a regular exercise program
and keeping your calcium levels ade-
quately supplemented with Kirkland
Signature Calcium Chews. C
FRANCE FREEMAN
bit of floor space, a comfortable exercise mat
and an exercise ball. Benefits include reduction
of general body aches and stiffness,
improved sports performance and
increased energy.
Basic yoga and Pilates will help
you improve flexibility. For the no-frills exerciser, a full-body stretching
program will improve range of
motion and can be done daily. Hold
each stretch for 25 to 35 seconds.
Wise nutrition. When it comes
to weight control, the key factor is
daily caloric intake. For optimal health,
focus on the nutrient quality of those
calories. Fiber, antioxidants and omega-
3 oils are just a few of the nutrient powerhouses to consider when structuring
your weekly family meal plans. Main
meals should consist of vegetables and salads with lean proteins. For snacking
between meals, fruits and nuts with herbal or
green tea will give you all the energy you
need, along with a host of health-promoting
nutrients. Two great Web sites for nutritional
info and healthful recipes are
www.cooking
light.com and
www.foodnetwork.com.
A bonus for business owners: Implementing and maintaining a corporate wellness program, including equipment, is a
tax-deductible business expense in most
states. Check with your accountant for details
and guidelines. C
Joey Atlas, a Costco Executive Member, is a fitness
consultant, writer and professional trainer. To
learn more about him, visit
www.joeyatlas.com.
The Costco Connection
Costco members will find the new Kirkland
Signature Calcium Chews as well as spices,
various cold and flu medications, and fitness and exercise equipment at all Costco
warehouses and on costco.com.
