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Wright Now Fitness - How Exercise and Diet Can Reduce Your Risk of Developing Type 2 Diabetes Friday, December 19, 2014

Aaron Wright's Tips on Preventing Type 2 Diabetes

             Almost 30 million children and adults in the US have diabetes.  79 million adults in the US over the age of 20 have prediabetes.  Half of adults aged 65 or older have prediabetes.  Prediabetes is a condition in which blood glucose levels are higher than normal, but not high enough to be diagnosed as full-blown diabetes. 

            According to the American Diabetes Association (ADA, 2012), an individual’s chances of having prediabetes go up if he or she:

  • Is age 45 or older
  • Is African American, Hispanic/Latino, American Indian, Asian American or Pacific Islander
  • Has a parent, brother or sister with diabetes
  • Is overweight
  • Is physically inactive
  • Has high blood pressure or takes medicine for high blood pressure
  • Has low high-density lipoprotein (HDL) cholesterol and/or high triglycerides
  • Is a woman who had diabetes during pregnancy
  • Has been diagnosed with polycystic ovary syndrome

            The good news is that there are many lifestyle changes that a person with prediabetes can make to prevent the development of type 2 diabetes.  Some of these important lifestyle changes include losing weight, eating a healthy diet, and physical activity.

            Being overweight can lead to many health problems in addition to diabetes including metabolic syndrome, heart disease, and hypertension.  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!  A combination of diet and exercise, in addition to being more active in daily life (walking to work, walking at lunch, walking instead of driving, taking the stairs, etc.) is the ideal way to achieve weight loss.

            Eating a healthy diet made up of low fat and low calorie nutrition packed foods can make a great difference in weight loss and diabetes prevention.  A low fat, low calorie diet should include fruits and vegetables, low fat dairy, lean meat, poultry, fish, and beans, and whole grains.  A Mediterranean diet may help prevent type 2 diabetes and improve glucose metabolism.

            Both cardiovascular exercise and resistance training can greatly help to prevent diabetes and enhance blood glucose control.  Furthermore, regular exercise can help to decrease hypertension, triglycerides, total cholesterol, and LDL cholesterol, increase HDL cholesterol, and decrease body fat.  Exercising 30 minutes per day, 5 days per week can make a big difference in helping to prevent type 2 diabetes.      

             Prediabetes increases the risk of type 2 diabetes, heart disease, and stroke.  9 out of 10 of those with prediabetes do not know they have it.  Unless a person makes health and lifestyle changes including increased physical activity and weight loss, 15-30% of those with prediabetes will develop type 2 diabetes within 5 years!

             Now is the time to make a change!  Regular exercise, eating a nutritious diet, and maintaining a healthy weight is important for not only those people with prediabetes, but it is important for everyone. 

 I will see you at your next workout!

Aaron Wright, AHFS, CPT

Look Younger. Feel Stronger. Live Longer.

Aaron Wright, CPT, AHFS, 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.

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

 

 

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Wright Now Fitness - The Benefits of Senior Exercise Monday, November 3, 2014

Aaron Wright's Tips on How and Why to Exercise As an Older Adult

Exercise is important for people of all ages and in particular can improve the quality of life for older adults.  Regular physical activity can help seniors continue to live independently as well as be healthy and reduce the affects of chronic disease.

There are a multitude of benefits to exercising as a senior adult.  These benefits may include and are not limited to the following:

  • reduced risk of coronary heart disease and diabetes
  • lower blood pressure
  • prevention and treatment of osteoporosis
  • more energy
  • less pain
  • improved outlook on life and self-esteem
  • less depression and anxiety
  • reduced risk of certain cancers including colon cancer
  • improved sleep and appetite
  • reduced risk of obesity
  • improved mental awareness
  • fewer falls and injuries
  • improved mobility

Tips for exercising as a senior:

  • For older adults, it takes longer to warm up before exercise and to cool down afterward, and it is less straining on the heart to do so.  It is advisable to warm up for 10-15 minutes before exercise and to cool down for 15 minutes after a workout.
  • Include flexibility training/stretching at least 2-3 times per week.
  • For cardiovascular training, start with 30 minutes of low-impact weight bearing exercise such as walking or an elliptical trainer.  This will help to prevent bone and muscle loss.
  • Include functional exercises that mimic everyday activities.  Examples of this include squats and lunges that are similar to standing up from a seated position or bending down to pick something up.  Additionally, upper body exercises strengthen the muscles used when trying to reach something high up on a shelf.
  • Maintaining good core stability and balance training are extremely valuable for fall prevention.
  • Aquatic fitness classes are a great and enjoyable exercise option!  Aquatic fitness is joint friendly and greatly aids in balance, strength, range of motion, and cardiovascular training.  Furthermore, it improves the activities of daily living and reduces body fat.
  • Strength training exercises are important, but remember to start with a low weight and slowly increase over time.

Special considerations:

Our bodies change as we age and there are some safety considerations to be made when embarking upon an exercise program.  It is important to modify an exercise environment to account for the following:

  • Vision changes can make it difficult to focus. 
  • Background noise can be a distraction.
  • The ability to perform two tasks at the same becomes more difficult.
  • Reduced stability and muscle weakness can make it easier to fall. 

Additionally, senior adults should make sure to drink plenty of fluid to avoid dehydration, especially while exercising.

I will see you at your next workout!

Aaron Wright

Look Younger. Feel Stronger. Live Longer.

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

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 During Pregnancy Wednesday, September 10, 2014

Aaron Wright's Tips on How and Why to Exercise While Pregnant

Are you pregnant and want to sleep better, reduce stress, elevate your moods, increase energy, reduce anxiety, decrease nausea and back pain, and improved strength and cardiovascular fitness?

For healthy pregnant women with straightforward pregnancies, these are few of the many benefits to adopting a regular exercise routine during pregnancy.  It is advised that all pregnant women must be cleared by a physician before starting a pregnant exercise routine.

Additional benefits of exercise during pregnancy:

  • Exercise can shorten labor by approximately 1/3 and reduce labor recovery.
  • Exercise can help to prevent gestational diabetes and pregnancy-induced hypertension.
  • It can decrease the discomforts of pregnancy such as constipation, swollen extremities, leg cramps, nausea, and varicose veins.
  • Exercise can also help to  prevent urinary incontinence, diastasis recti, deep venous thrombosis, and pelvic and rectal pressure.
  • It also can improve posture and body mechanics and increase circulation.
  • Furthermore, a fit pregnant woman can retain a lower resting heart rate, higher stroke volume, and higher VO2 max throughout pregnancy and post-partum.

After learning of all of the potential benefits of exercising while pregnant, below are some guidelines to get started.

Guidelines to exercising while pregnant:

  • The goal of exercise and good nutrition while pregnant is to have a healthy and enjoyable pregnancy.  It is not the time to focus on weight loss.
  • It is ideal to exercise 3-5 days per week.
  • Avoid exercise that involves a lot of balance and agility or exercise that may cause abdominal trauma.
  • Listen to your body and do not exercise to the point of exhaustion.
  • Be careful not to overheat:

                  Stay well hydrated by drinking 6-8 ounces of water for every 15-20 minutes of activity.

                  Wear lightweight clothing that keeps you from overheating.

                  Do not exercise in hot, humid environments.

  • Limit lying supine (on your back) in the second and third trimesters to prevent Supine Hypotensive Syndrome.
  • Eat a pre-exercise protein/carbohydrate snack.
  • Limit cardio to no more than 45-50 minutes at a time.
  • Exercise at a comfortable pace.  You should feel energized a few hours after exercising.  If you are unusually fatigued, decrease the intensity or duration of your next workout.
  • Modify any exercises that feel uncomfortable or unmanageable.
  • The hormones produced during pregnancy cause the ligaments that support your joints to become relaxed which makes the joints more mobile and more at risk of injury.

When to stop exercising while pregnant:

According to the American College of Obstetricians and Gynecologists (ACOG), you should stop exercising and call your health care provider if you experience any of the following warning signs:

  • Vaginal bleeding
  • Dizziness or feeling faint
  • Increased shortness of breath
  • Chest pain
  • Headache
  • Muscle weakness
  • Calf pain or swelling
  • Uterine contractions
  • Decreased fetal movement
  • Fluid leaking from the vagina

Enjoy this special time of your life and have a healthy and happy pregnancy.

I will see you at your next workout!

Aaron Wright

Look Younger. Feel Stronger. Live Longer.

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

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Wright Now Fitness - The Benefits of Stretching Monday, June 9, 2014

Aaron Wright's Tips on How to Start a Stretch Routine.

Stretching is a simple, affective way to increase energy and decrease pain.  Muscles benefit greatly from strength training and cardiovascular exercise, but we often neglect to include flexibility training in our workout plans.  Many of us are stiff and our muscles and joints lack movement because we sit in the same position all day; at our desks, in our cars.  By doing this, we cause our muscles to shorten and become tight.  This can result in bad posture, increased aches and pains including neck and back pain and headaches, decreased flexibility, increased chance of injury, and decreased circulation.  Additionally, repetitive motions and stress can also lead to decreased flexibility.

Now is the time to start stretching!  The rewards far outweighs the effort and it feels great.  It does not take much effort or time to stretch and you can increase your quality of life.  Stretching can slow the affects of aging, increase energy, increase physical efficiency, reduce stress, decrease your risk of injury, increase range of motion, decrease muscle tightness, improve your posture, increase circulation, increase relaxation, reduce soreness, improve balance and coordination, decrease pain, and increase happiness and confidence.

Here are some helpful tips on how to begin stretching:

  • Warm up before you stretch.  

It is important to warm up for  5-10 minutes before stretching (walking, jogging, steady cardio).  The purpose of a warm up is to increase the temperature of and blood flow to your muscles and to prepare your heart, lungs, and muscles for the demands of the workout you are about to do.  This helps to reduce the risk of soreness or injury.

  • How long to hold a stretch. 

An ideal type of stretching to start with is static stretching which is when you hold a stretch in its extended position for 15-30 seconds.  This length of time gives the muscles enough time to stop fighting the stretch and allows your body to let go and relax.  Don't forget to breathe while stretching; each deep breathe will help your body stretch further.

  • Don't skip the Cool Down.

It is valuable to perform a stretch cool down at the end of your workout to help your body return to its pre-exercise state.  After performing a gradual reduction of the intensity of the workout you were performing (cardio or strength exercises), it is beneficial to do a stretch cool down.  A cool down helps to gradually lower your heart rate, can prevent muscle soreness, removes waste products from the muscles, and helps to keep the blood and oxygen circulating to muscles which prevents blood pooling in the muscles.  And, it feels fantastic!

All of the Wright Now Fitness programs contain stretching throughout each and every workout.  Also, at the end of every workout, is our unique 8-minute Cool Down to soothe and relax your body and mind and send you off to enjoy the rest of your day!  It is also great to do on its own anytime.

 If you would like a FREE COPY of our 8-minute Cool Down, please e-mail us at:  stretch@wrightnowfitness.com and we will mail you a Cool Down DVD and theraband.

 

I will see you at your next workout!

Aaron Wright

Look Younger. Feel Stronger. Live Longer.

Aaron Wright, creator of the Wright Now Fitness System, a comprehensive dvd and digital exercise system "for everyone", is an ACE certified personal trainer, orthopedic exercise specialist, exercise programming expert, and health and wellness speaker.

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Spring Into Fitness with Wright Now Fitness How to structure a workout plan you can stick with. Wednesday, April 16, 2014

Spring is here! The weather is getting warmer and it's time for swimming, tennis, the beach, the park, and other fun, outdoor activities.  This means summer is around the corner, and if you have been hibernating all winter long, it is time to wake up your body and start moving those muscles.

 

 It can be very challenging to know how to start exercising, how to maintain a regular fitness routine, and how to progress. These are our three tips to getting into good physical shape that will help you to succeed as you Spring into Fitness!  They are 1.  How to Start an Exercise Program 2.  How to Stick with it and Succeed, and 3.  How to Progress and Move through the levels

 

How to Start an Exercise Program

  • Structure your workout plan around your life!  Set aside an amount of days per week and an amount of time per day for exercise that you can stick with.  It can be as little as 2-3 days per week and  15-20 minutes to start.  It is very helpful to make it an appointment on your calendar.
  • Try to include these exercise elements every week for a well-balanced workout program:  stretching, strength training, cardio, and nutrition.

 

How to Stick with it and Succeed

  • Do exercise that you enjoy.  Try new things and have fun.  Variety is the spice of life!
  • Start at the level you are at and not where you think you should be.  Ease into exercise and body wellness - this makes it easier to make a lifestyle change that you can stick with forever.  This is how you can look younger, feel stronger, and live longer!
  • Perform all your exercises using a resistance that is manageable for you; not so easy that you feel little or no muscle stimulation, but without having to grunt, strain, and hold your breath to finish off your last few reps.
  • Do your cardio at a pace and with a heart rate that you can comfortably maintain. The exhilarating feeling of accomplishing a good workout gives you way better long-term results than pain and exhaustion will.
  • And, stay consistent with your stretching; it really helps your body recover much faster from workouts.
  • Keep track of your progress!  Use a calendar or workout journal to write down the exercises you do, your nutrition plan, or things you are learning.

 

How to Progress and Move through the levels

  • Don't overdo it during every workout.  Pace yourself so you don't get over sore or quit after only two workouts. Then, add on more to your exercise plan each week.
  • Don't underdo it either and make your workouts too easy; listen to your body's signals and you'll know when to increase weights and make that cardio tougher.
  • Try the Wright Now Fitness System to guide you every step of the way!  This revolutionary workout system is a program you can stick with.  With three different levels to choose from, it doesn't matter what age you are or what shape you are in, you can do Wright Now Fitness. Each cross training workout is a cardio workout, stretching session, and strength training routine - all in one! And, every workout comes with 1 time limit options. This means staying healthy and exercising can fit into your life, based on your time.

 

I will see you at your next workout!

Aaron Wright

Look Younger. Feel Stronger. Live Longer.

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