Show CM ftirefaelh)!! CM 00 CM hy then gripping it with both Then brad hands yoke-styholdthe waist at sideways 10 for to 30 that position ing seconds and then standing straight Repeat on the other side Then stand straight and rotate your arms front to back holding each rotation for 10 to 30 seconds! Q: What if I’m going to do a strenuous household activity like gardening? A: People often get sore after gardening because it doesn’t occur to them to stretch: But gardening is strenuous and you need to loosen up by bending at the waist and then doing some squats Q: What if you’ ve forgotten to stretch and you’ve already been gardening for a couple of hours? ! A: Stop right there and stretch It’s never too late Q: What if I have ah office job Will stretching help me there? A First of all you should mentally escape the stress take yourself away from the Computer to an island in yOur mind! Close your eyes and breathe in ami out slowly Let your heck drop toward your chest hold it there for 10 seconds or so and then bring your head back to an upright position And breathe in while you draw your shoulders straight up that will release tension For more information visit wwwdiyneLcom How how le not to move Dyfitness expert Stacie Sanders answers questions about stretching Q: Why is stretching important? And why don’t people think it is that impor- - o E o3 tant? A: People are so crunched for time that they just want 2 to their exprcise or worka) get out over with They don’t a) understand how important those few minutes of stretch-- I ing are CN Just five to seven minutes of stretching before and after qj exercise or activity will help O with flexibility It helps free your body of muscular tension improves circulation and enhances muscle tone — giving your muscles a more defined look It helps prevent 2 i £ ' injury and soreness Q: What are some stretch- ing basics? A: You should stretch three to five times a week It’s very important to stretch before you exercise to loosen up die muscles and to prevent injuries Also stretch after you exercise and ' between activities Before alert: Safety you stretch warm up a little to ' -- get your circulation going Try for some continuous movement such as walking up stairs Otherwise you could pull a muscle stretching! Q: What’s a good jogging? 'Ar To help your hamstrings try touching your toes bending at your waist and holding each stretch for 10 to 30 seconds or five or six full breaths Don’t lock your knees and don’t bounce — that’s beyond your body’s normal range of motion and Could cause injury Instead hold your position al a mild tension Repeat each stretch three of four times Breathe ' Slowly and deeply through-but each stretch That will help you relax Q: What about stretching 'before golf? ' A: It’s vpry important to stretch before golfing Use your golf club resting it stretch-befor- e - - - atsossyourshpuldeRand — Distributed by Scrfpps - Howard News Service Getting fid of calories By DEBRA MELANI Scripps Howard Newsservice Laurie Sears has done it all g to fad from diets to Weight Watchers: But this time die Denver Colo resident says she’s going to succeed and she’s willing to share her secret: She’s going to know her bum rate “I’m about to turn 50 and I’m going to go into it healthy” Sears said Few dray the importance of metabolism - or how quickly the'body bums calories - in weight loss And understanding how metabolism works can mean die difference between success and failure for die millions of Americans getting ready to start weight-los-s plans some experts say “It’s enormously important” said Matt Hickey an associate professor of health and exercise science at Colorado State University in Denver The first step is knowing the number of calories you bum daily without any activity This is your “basal metabolic rate” or BMR Most people know at least one !fest burner'’ - someone who can dear the party buffet table and not gain an ounce because of an unusually high BMR That person might have a BMR of 3500 compared with a buddy whose rate is 1 500 For most people BMR accounts for about 70 percent of calories burned Movement calorie-countin- : single-handed-ly energy-balan- Optometrist HealtheTfech d The Golden company makes a device called the BodyGem a handheld mouthpiece that measures the oxygen flow in your heath to analyze your metabolic rate The BodyGem is being used at health clubs a few Denver-are- a and is awaiting Fbod and Drug Administration approval for use by dietitians Now dietitians often follow the formula which uses weight height and age to estimate basic Colo-base- Harris-Benedi- ct lum “But it can be off as much as 500 calories” said Kearney a former Olympic athlete An inaccurate estimate could lead dieters to assume they’re burning more calories sabotaging their efforts to lose weight An inaccurate estimate could lead dieters (o assume they could eat more calories than they should foil to lose weight rad giveup he uid A University of Pennsylvania study illustrates how BMR Does Losing Weight Have to Be So Tricky? Not Anymore! Losing weight kianuttwMMkaytoiMightiiMnagamontlibal-mdn- g calories aatanwitfi catoriia burned UnU now wa hownt bean able to come nianly and accunMy msaiura Sis caloriaa our bodtas bum at Ml (Rasflng MaUbofc Rale) Soluion? The BodyGem J OIWX a unbya- ton programthat maali your - CP nmiiwMMiyDMi Cal your toed Nabmt 8umNna Produdr OMbulor todw to mom Hoimafen or to an apportrantton your MMdud bum rate iM 1 fyorts Academy cm be difficult accuraWymaaiuMRMRao IK"1 ' : you can euatantaa DiagiwsiTtettmkofaomptVwiMSjubr0m uoBoifla Student tit syrwrar wwbrldqeijandyKIqnToptometrypt'j m HylNVyl MIM Ueh-By- Packages Hickey the CSU professor agrees with the BodyGem concept but said he isn’t con- vinced it’s the answer to the nation's growing weight prob-leThe latest estimate is that 61 percent of Americans are either overweight or obese “I’m skeptical that giving that information to people is going to make that much of a difference We’ve had calorie counters out for years and they seem to have met with a striking lack of success” Changing behavior is the key he said inciOi Vision Center Up to hate Trams Lbhm A contacts w Treatment fur Quiet rrimhlg Service ‘ihviin V WVUK Jeep- - KUVUE month” GounOig M gramti cdoriMi Mtnring cUoritt bumod In hurt ralii bodjHWi dUumining ' Indox theMgoMon - ui ar ce Bridgerland DrfVchmdWHurt varies among physically simi-lpeople The study looked at 120 overweight women who were all the same age weight and height Their BMRs ranged from 1263 to 2252 with an average of 1778 HealtheTech conducted its own study of 200 women comparing the old formula against BodyGem measurements In 50 percent of the cases the difference was 200 calories or more Kearney said “That’s a couple of pounds a from talking to fidgeting to running mikes up die rest of daily calorie consumption To lose weight the number of “calories in” per day must be lower than the number of “calories out” So the answer is to take in fewer calories or bum more calories or both It sounds simple but few people know the “out" side of this equation said Jay Kearney vice president of clinical affairs for Qur Foeum la Your Bnm - 615 South 300 Wot LopnDT 755-51- |