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Wright Now Fitness - The Benefits of Exercising at Home Sunday, November 22, 2015

Aaron Wright's Tips on How and Why to Exercise at Home

At home workouts have greatly increased in popularity due to their convenience and success rate. We all lead extremely busy lives these days with work, family, and extracurricular activities and working out at home is extremely beneficial when it comes to saving both time and money. Furthermore, through exercise and eating a heart-healthy diet, it is possible to lower cholesterol, control blood pressure and blood sugar, and maintain a healthy weight. Not to mention, live a longer, healthier life.

Listed below are the advantages of working out at home and how to begin:

Save Time:

When someone works out at home, it saves a tremendous amount of time. There is no driving time to the gym in addition to changing into workout clothes and showering afterwards. Also, exercise can fit into every individual schedule. A workout can happen at any time of day; the gym never closes. A person can even workout during his/her lunch hour if he/she works from home.

Save Money:

By working out at home, other than the initial equipment and DVD purchase(s), there are no additional fees. There is no gym membership, no daycare cost, and no gas used to drive to the gym.

Comfort:

No one is there watching when someone works out at home. Exercise can be performed without feeling uncomfortable, embarrassed, or self conscious. It is important to take care of our bodies, but often people resist because they are really uncomfortable going to a gym. An individual can get up in the morning, put on tennis shoes, and start exercising. He/she can even workout in his/her pajamas. When winter hits and it's cold, dark, and rainy, there is no leaving the house and driving to the gym. Not to mention, it is usually cleaner at home.

Convenience:

A workout can be done while the kids are home and while dinner is in the oven. It is unnecessary to deal with the hassle of a babysitter or pay for one either. Additionally, there is never having to wait for someone to finish using a piece of equipment.

How to Get Started:

First, create a workout space: choose a special area of the house for working out with plenty of room, ventilation, a fan, and a place to keep a water bottle handy. Keep the area set up and ready to go at the last minute. Try not to hide the workout space with clutter. Turn off the phone ringer and set up the kids with entertainment, snacks, and drinks before getting started.

Try Wright Now Fitness. It is a guided, complete exercise system that can be personalized and can be done right in the comfort of one's home. Wright Now Fitness instructs throughout each and every workout and takes the guessing out of what to do. Visit http://www.wrightnowfitness.com for more information. The workouts can even be streamed on an iPad or computer.

Working out at home can be a lot of fun and a great example for family members. A person can get quality out of his/her workouts without the distractions of a gym and can go at his/her own pace. Everyone can have a private, personalized gym right at home and it does not require a lot of equipment, time, or money.

I will see you at your next workout!
Aaron Wright
Look Younger. Feel Stronger. Live Longer.

Aaron Wright, CSCS, CMES, CPT, creator of the Wright Now Fitness System, a comprehensive DVD and digital exercise system "for everyone," is a NSCA certified strength and conditioning specialist, ACE certified medical exercise specialist, ACE certified personal trainer, orthopedic exercise specialist, functional training specialist, sports conditioning specialist, therapeutic exercise specialist, exercise programming expert, and health and wellness speaker.

Please visit us at http://www.wrightnowfitness.com for more information on our DVD and digital download/instant streaming workouts and more tips and advice on the benefits of exercising at home.

NOTE: Always consult your physician or health care provider before beginning any exercise program.

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Wright Now Fitness: How exercise can improve cholesterol levels Monday, September 14, 2015

Aaron Wright's tips on how to take control of cholesterol

The risk factors for coronary artery disease (CAD) include elevated LDL cholesterol (low-density lipoprotein/the major carrier of cholesterol in the circulation), low HDL cholesterol (high-density lipoprotein/helps with removal of cholesterol from cells and transporting it back to the liver), elevated triglycerides (major form of fat), as well as high blood pressure, smoking, and diabetes. Exercise, weight loss, quitting smoking, eating a healthy diet (low saturated and trans fats), stress reduction, and drug therapy are the methods used to change these risk factors.

To improve cholesterol levels, a person should focus on diet and exercise. Losing body fat is important because it correlates with a reduction in total cholesterol, LDL cholesterol, and triglycerides, as well as an increase in HDL cholesterol. The minimum amount of exercise necessary per week to improve blood lipids is around 15 miles of running or 20+ miles of walking or 30,000 or more pedometer walking step counts beyond baseline steps (1500 calories of exercise). Even better would be to expend 2000 calories with exercise per week. This much exercise helps to control blood cholesterol levels as well as is beneficial for long-term weight control. Below you will find more details regarding what duration and frequency of exercise is recommended for each type of cholesterol issue.

LDL cholesterol

In order to lower LDL cholesterol, 2000 calories (200-300 minutes) or more of exercise per week is recommended and it can take as many as 4-6 months to see a  significant change. Inactivity can increase LDL cholesterol in as little as 15 days, but the good news is that as little as 2 miles of walking each week can prevent this increase! Keeping dietary fat between 10-30%, losing weight, exercise, and drug therapy have all been shown to lower LDL cholesterol from 5-35%, and up to 65% with drug therapy.

HDL cholesterol

Diet and exercise combined seem to have the greatest affect on raising HDL cholesterol. Exercise seems particularly important for men with high triglycerides, lower HDL levels, and abdominal body fat. For people who are inactive, a minimum of 1000 calories of exercise per week is required in additional to regular physical activity levels for that person to significantly increase HDL cholesterol. It seems that daily exercise works better than 1 longer workout session. For example, 15 minutes of daily exercise is more beneficial than 1 session of 45 minutes in order to increase HDL levels.

Triglycerides

Triglyceride reduction appears to be directly proportionate to exercise training.  It is ideal to do aerobic exercise for 40-60 minutes for 4 to 6 days per week to lose body fat and lower triglycerides. Studies have shown for there to be a decrease in triglycerides for up to 48 hours after 45-50 minutes of sustained cardio. Keep up with that daily cardio! Furthermore, as triglycerides go down, HDL cholesterol usually goes up!

Exercise before eating a high-fat meal

If you perform sufficient exercise 1-12 hours before consuming a high-fat or high-glycemic (foods that raise blood glucose levels the fastest and highest) meal, you can lower the body's blood fat/triglycerides as a result of the meal by 25-40%! Do your cardio before attending your next party or having your Thanksgiving meal.

Age, gender, genetics, and obesity all affect cholesterol levels, but you can control the risk factors of elevated LDL levels, low HDL cholesterol, and elevated triglycerides with lifestyle changes including diet and exercise, as well as drug therapy. By expending 1500-2000 calories per week and eating a heart-healthy diet, it is possible to lower your cholesterol, control your blood pressure and blood sugar, and maintain a healthy weight.

I will see you at your next workout!

Aaron Wright

Look Younger. Feel Stronger. Live Longer.

Aaron Wright, CSCS, CMES, CPT, creator of the Wright Now Fitness System, a comprehensive dvd and digital exercise system "for everyone", is a CSCS certified strength and conditioning specialist, ACE certified medical exercise specialist, ACE certified personal trainer, orthopedic exercise specialist, functional training specialist, sports conditioning specialist, therapeutic exercise specialist, exercise programming expert, and health and wellness speaker.

Please visit us at http://www.wrightnowfitness.com for more information on our DVD and digital download/instant streaming workouts and more tips and advice on the benefits of diet and exercise to prevent hypertension.

 

NOTE:  Always consult your physician or health care provider before beginning any exercise program.

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Wright Now Fitness - The Benefits of Exercise to Prevent Childhood Obesity Tuesday, August 4, 2015

Aaron Wright's Tips on How to Develop a Fitness Program for Kids

In the past 30 years, the number of adolescents (14-18 years old) with childhood obesity has doubled and the number of children (up to age 13) with childhood obesity has tripled. Childhood obesity increases the risk of developing conditions such as heart disease, cancer, diabetes, and osteoporosis as an adult.

There are many causes of the sedentary lifestyle that now challenges the youth of today. These causes include physical education no longer present in school, the increased use of electronics including video games, computers, cell phones, etc., TV watching, not walking/biking to school, not eating enough fruits and vegetables, and eating foods high in sugar and fat.

The main goal of developing an exercise program and healthy eating habits in childhood is to help kids gain an appreciation for the value of taking care of oneself as well as living a healthy lifestyle that will last into adulthood.

Tips for creating a fitness program for children/adolescents

*  The exercise goals for a kids' fitness program are different than those for adults. In order for a child/adolescent to stick with an exercise program, it is important to make the exercise fun and positive. Additionally, kids are interested in making friends and learning skills. If kids experience success and gain confidence in their physical abilities, then they will feel good about themselves.

* Kids mature at different rates, they are still growing, and many children/adolescents are doing physical activities for the first time; all which should be considered when planning a fitness program.

* Play is a very important part of fitness for kids.  Without play, a kid will likely quit the physical activity. Furthermore, variety is important to ensure adhering to an exercise program. Children/adolescents will get bored of a repetitive routine and should be exposed to a wide variety of sports and activities.

* 60 minutes per day of exercise is ideal for kids. This 60 minutes should be broken up throughout the day and can include recess, sports, walking/biking to and from school, recreational activities, chores, and playing on the playground. For a very inactive child/adolescent, increase activity 10% per week to reach a goal of 60 minutes per day.

 * It is important to incorporate games that include fundamental movements such as skipping, hopping, throwing, kicking etc. in order to create a base of movement for other sports and activities. These skills also ensure that a child/adolescent is moving his/her body safely and reduces embarrassment or failure in the future if they are unable to perform basic movements.

* A fitness program for children/adolescents should incorporate a warm up and cool down, aerobics, strength training, and stretching. Cardiovascular exercise (with breaks) should be made up of skipping, jumping, etc. and using balls, hoops etc. Muscular strength and endurance exercises are now considered safe and effective for kids who are emotionally mature enough and can improve body composition, but should not be performed two days in a row.

* It is important for kids to stay hydrated while exercising. Aim to drink water every 15-20 minutes during physical activity.

There is a lot that can be done to make a big difference in preventing childhood obesity and future health problems. We have already seen that gym memberships have increased over 50% for kids who are 6-17 years old. Not only is exercise and fitness beneficial in preventing and treating childhood obesity, but it also lowers body fat, strengthens bones, builds muscle, improves physical/sports performance, improves well-being and self esteem, and enhances academic performance!

I will see you at your next workout!

Aaron Wright

Look Younger. Feel Stronger. Live Longer.

Aaron Wright, CSCS, AHFS, CPT, creator of the Wright Now Fitness System, a comprehensive dvd and digital exercise system "for everyone", is a certified strength and conditioning specialist, an ACE advanced health and fitness specialist, ACE certified personal trainer, orthopedic exercise specialist, functional training specialist, sports conditioning specialist, therapeutic exercise specialist, exercise programming expert, and health and wellness speaker.

Please visit us at http://www.wrightnowfitness.com for more information on our DVD and digital download/instant streaming workouts and more tips and advice on the benefits of diet and exercise to prevent childhood obesity.

 

NOTE:  Always consult your physician or health care provider before beginning any exercise program.

References

1. Faigenbaum, Avery D. (2012). Youth In Ace Advanced Health & Fitness Specialist Manual (pp. 552-572) United States of America: American Council on Exercise (ACE).

 

 

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Wright Now Fitness: How exercise and diet can lower blood pressure Tuesday, July 21, 2015

Aaron Wright's 5 tips on how to take control of hypertension

            Hypertension (high blood pressure) affects more than 76 million adults in the US. Half of Americans over 65 have some type of hypertension. The higher the blood pressure, the higher the risk is for coronary artery disease, stroke, and renal failure. A person can decrease cardiovascular risk by as much as 50% by lowering blood pressure with diet and exercise!

            It is important to be aware and to make lifestyle modifications if an individual has prehypertension or hypertension. Prehypertension is if systolic blood pressure (SBP) is 120-139 mmHg or diastolic blood pressure (DBP) is 80-89 mmHg. Hypertension is when a person has a systolic blood pressure (SBP) greater than or equal to 140 mmHg, a diastolic blood pressure (DBP) greater than or equal to 90 mmHg, and/or if an individual takes antihypertensive medication.

5 Ways You Can Take Control of Hypertension

If you are prehypertensive or have high blood pressure, you can reduce your cardiovascular risk by trying to control your blood pressure with diet, exercise, lifestyle modifications, and antihypertensive medication.

1. Stop smoking and moderate how much alcohol you consume. If you limit your daily intake of alcohol to one drink for a woman and no more than two drinks for a man, you can lower your SBP (systolic blood pressure) 2-4 mmHg.

2. Maintain a healthy body weight. Being overweight can lead to many health problems in addition to hypertension including metabolic syndrome, diabetes, and heart disease. Maintaining a healthy weight can result in a SBP reduction of 5-20 mmHg per 22 pounds of weight lost. It only takes an initial weight loss of 5-10% of a person's bodyweight to see noticeable improvements in glucose metabolism, cholesterol levels, and hypertension! Even as little as a 10 pound weight loss in an overweight individual can significantly reduce and/or prevent a rise in blood pressure.

3. Reduce sodium consumed to no more than 2400 mg per day, which is a teaspoon.  This can reduce your SBP 2-8 mmHg.

4. Follow the DASH eating plan which is intended to decrease the amount of saturated fat, cholesterol, and total fat consumed. The DASH diet is made up of fruits, vegetables, poultry, fish, nuts, whole grains, and low-fat dairy products. This can reduce your SBP 8-14 mmHg.

5. Exercise, especially aerobic exercise such as brisk walking, biking, the elliptical etc. for at least 30 minutes almost every day can reduce your SBP 4-9 mmHg. Individuals who are physically active and exercise can prevent, delay the onset of, and treat hypertension.

I will see you at your next workout!

Aaron Wright

Look Younger. Feel Stronger. Live Longer.

Aaron Wright, CSCS, AHFS, CPT, creator of the Wright Now Fitness System, a comprehensive dvd and digital exercise system "for everyone", is an ACE advanced health and fitness specialist, ACE certified personal trainer, orthopedic exercise specialist, functional training specialist, sports conditioning specialist, therapeutic exercise specialist, exercise programming expert, and health and wellness speaker.

Please visit us at http://www.wrightnowfitness.com for more information on our DVD and digital download/instant streaming workouts and more tips and advice on the benefits of diet and exercise to prevent hypertension.

NOTE:  Always consult your physician or health care provider before beginning any exercise program.

References

1. Kenney, W. Larry and Holowatz, Lacy A. (2012). Hypertension In Ace Advanced Health & Fitness Specialist Manual (pp. 171-197) United States of America: American Council on Exercise (ACE).

 

 

 

 

 

 

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Wright Now Fitness: Keep Moving to Help Reduce Low-Back Pain Friday, March 20, 2015

Aaron Wright's Exercise Tips for Low-Back Pain

                Low-back pain is a common condition that affects people of all ages, particularly those who are 30 to 55 years old.  Back pain is the second most common malady seen in doctors' offices and low-back pain is the second principal cause of work absence.  If this is something that you have personally experienced, there is a lot you can do to improve your condition.

                For the majority of back ailments, although it might seem counterintuitive, active recovery is recommended by health professionals.  Immobility including standing and sitting for long periods of time, and bed rest (except during times of severe pain) are not recommended, and can actually make symptoms worse.  Additionally, returning to activities of daily life as soon as possible is an important part of recovery.

                Low-back pain can be caused by a variety of conditions including, but not limited to, sciatica, herniated discs, spondylolysis, spondylolisthesis, lumbar sprain or strain, compression fractures, and spinal stenosis. It is important to be examined by a physician because treatment can vary based upon the condition.

Exercise tips to help with low-back pain recovery:

                Low-back exercises have the most beneficial impact when implemented on a daily basis.

                Exercise that causes pain is not beneficial and can affect proper exercise performance.

                Low-back pain and function recovery can take as long three months or even more, so hang in there and stick with your program.

                Try to avoid any daily activities that cause pain in your lower back.

                Within the first two weeks that lower back symptoms first appear, most of the time, it is beneficial to engage in low-stress aerobic activities such as walking, swimming, and/or using a stationary bike as soon as you can.

                Stretching will have the most affect on pain relief and strengthening will cause the greatest improvements in function.

                Once the initial low-back flare up has subsided, exercise becomes the main goal of lower back recovery and care.  Core stability is a primary focus of low-back pain programs.  The core is considered the cervical (neck), thoracic (upper and middle back), and lumbar (lower back) spine, as well as the shoulder and pelvic girdles.  A lower back exercise program should target these areas with the intention of improving stability first, then muscle endurance, and then strength in order to increase stability, coordination, and efficiency during active movements.

                               

                Learning how to find and maintain a neutral pelvis is one of the first important exercise goals to focus on.  From a standing position, tilt your hips forward and then back as far as possible without changing the rest of your posture, and then find the middle point between the two extremes.  This is your neutral pelvis and the position you want to maintain when performing lower back exercises. 

                Spine stability is the next important exercise goal to focus on.  This can be accomplished by learning how to brace your abdominal wall by keeping it mildly contracted. 

                Often it is found that a person with low-back issues has trouble activating the gluteus muscle during squatting exercises which means that the individual uses the hamstrings and low-back muscles instead.  The clamshell exercise, and as you progress, the single-leg squat are two exercises to help your body learn how to activate the gluteus medius.

                Lower back muscle endurance can be increased with exercises such as the bird dog, supermans, planks, and bridges.

                Once core strength and endurance have been developed, the goal of low-back pain recovery should be to work toward returning to daily activities through dynamic stabilization which is performing dynamic (active) exercises while engaging the core to maintain spinal stability, such as exercising on an exercise ball.

Tips for how to maintain a healthy low-back:

                Quit smoking!  Smoking may decrease blood flow to the intervertebral disks which may lead to nutrient deficiency and lack of oxygen, and therefore, cell death.

                Keep moving!  Regular physical activity may reduce and prevent back pain.  Additionally, make sure to get up and move around frequently if you sit a lot or drive in the car for long periods of time.

                Stand up straight!  Be mindful of your posture and try to create an ergonomic work environment.

                Do your cardio!  Aerobic exercise can help to keep your disks healthy and may help reduce pain by releasing endorphins.  Combining cardio with lower back exercises has been shown to be more effective in low-back pain recovery and prevention.

I will see you at your next workout!

Aaron Wright, CSCS, AHFS, CPT

Look Younger. Feel Stronger. Live Longer.

Aaron Wright, AHFS, CPT, creator of the Wright Now Fitness System, a comprehensive dvd and digital exercise system "for everyone", is an ACE advanced health and fitness specialist, ACE certified personal trainer, orthopedic exercise specialist, functional training specialist, sports conditioning specialist, therapeutic exercise specialist, exercise programming expert, and health and wellness speaker.

Please visit us at http://www.wrightnowfitness.com for more information on our DVD and digital download/instant streaming workouts and more tips and advice on the benefits of exercise for low-back pain recovery and maintenance.

 

NOTE:  Always consult your physician or health care provider before beginning any exercise program.

References

1. Solomon, Jennifer. (2012). Low-back Pain In Ace Advanced Health & Fitness Specialist Manual (pp. 489-507) United States of America: American Council on Exercise (ACE).

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