8-Relevant Fitness and Wellness issues

Can You Exercise During Pregnancy?

Absolutely you can, and you should! If you are exercising prior to your pregnancy you may continue working out. If you are not exercising prior to your pregnancy you want to start with light aerobic workouts such as walking or swimming. Make you sure your doctor is aware of your fitness routine and has no medical reason why you shouldn't participate. Never exercise to exhaustion. Always be able to easily breathe during exercise. Transition to lower impact activities as you get closer to due date. You can still work the abdominal muscles even when pregnant. Elbow planks are a great and safe way to continue to work the ab muscles.

Cancer

Cancer is the abnormal, uncontrolled growth of cells, which if left untreated can ultimately cause death.* Benign Tumors- a tumor that is not cancerous. Malignant Tumors- a tumor that is cancerous and capable of spreading. Metastasis- the spread of cancer cells form one part of the body to another. Common Cancers:* Colon and Rectal Breast Prostate Skin

Preventing Cancer*

Eat plenty of fruits & vegetables Avoid tobacco Protect skin from sun Control diet & weight Exercise regularly Avoid environmental carcinogens Keep current with preventive well checks as well. Perform regular self exams.

How To Choose a Fitness Facility

Every gym has a personality, make sure you are comfortable in the gym you select. Try it out at least once before you purchase a membership. Make sure the gym membership is in your budget. There are many styles of gyms with varying membership rates for all budgets. Remember as long as you are a student, you can use the LSC-CyFair fitness center for free. Check to see if the gym times are compatible with your schedule. If you are interested in group fitness or group training, make sure that is available. If utilizing their personal trainers, check to see what certifications they have. Keep in mind there are many options other than a traditional gym. You can select a specific workout facility such as: Orange Theory, Pure Barre, Yoga, Pilates, Camp Gladiator, and CrossFit.

How to prevent lower back pain

Exercise your core Correct your posture Lift heavy objects correctly Improve your overall physical health Be a savvy athlete

Other Dangers of consuming energy drinks

Headaches and Migraines Increased anxiety Insomnia Type 2 diabetes (they are high in sugar) Addiction Jitters Vomiting Stress Hormone Release

Does a Personal Trainer Have To Be Certified?

NO! There is no license required to be a personal trainer. They are not required to have a license, training, experience, or even know CPR. No state or federal guidelines exist on personal trainers. Anyone can call them self a "personal trainer" and begin offering services. Ask for their certifications. Some well respected ones are NASM, ACE, NSCA, and ACSM. Understand their fees and cancellation policy. To decrease cost, many now offer group personal training. Make sure their personality and training style are compatible to you. Everyone trains differently; some people like to be encouraged with energy some like to be pushed verbally. Know your goals before you go!

Sexually Transmitted Diseases*

STDs have reached epidemic proportions in the US. 25% of Americans will acquire at least one STD. About 70 million Americans have an incurable STD. HIV/AIDS AIDS (Acquired immunodeficiency syndrome) has no known cure. destroys white blood cells, weakening the immune system. HIV is transmitted by the exchange of cellular body fluids including: Blood. Semen. Vaginal secretions. Maternal milk. Most transmissions are the result of risky behaviors. having unprotected vaginal, anal, or oral sex with an HIV‑infected person sharing hypodermic needles or other drug paraphernalia with someone who is infected. Guidelines for Preventing STDs All STD's can be 100% prevented. The best prevention technique is abstinence or a mutually monogamous sexual relationship

Are Energy Drinks Safe For You?

Studies have shown that consuming energy drinks increase blood pressure and heart rate. They cause more forceful heart contractions which is harmful to the heart. In 2016, over 20,000 trips to the emergency room* were associated with energy drink use. A 2016 study* showed that 18-40 year olds who drank energy drinks had a significant increase in their QTc interval (a marker for abnormal heart rhythm).

Low Back Care

The lower back is prone to injury due to the lifting of heavy objects, twisting, and sudden movements. Over time, poor posture or repetitive stress can also lead to muscle strain or other soft tissue problems.

Myths dispelled

You must include aerobic, strength, and flexibility training in your program. You can choose the order of the program. Does not matter if you complete strength training or cardio first. Just move daily. Muscle cannot turn to fat. Inactivity for even a few days reverses your cardio respiratory endurance gains. In other words, what took you 3 months to achieve can all be lost in one month off. If you have a cramp try stretching the muscle first. You do not need a sports drink as a fluid replacement. Water is great for you! If you exercise in the heat for more than 60 minute an electrolyte replacement is recommended. Coconut water is a better choice than Gatorade or PowerAde. Due to the heat and humidity of Houston you will need to drink a bit more, stay hydrated. You can exercise any time of the day. Research does show many benefits from exercising first thing in the morning, but we just want you to move. Any time of day is great.

Do I Need To Take Supplements?

It is best to have a doctor test your blood to see what areas you are deficient in. A daily multi-vitamin that is full of vitamins and minerals is an overall good idea. They help with healthy aging, boosts immunity, supports eye health, and many other reasons. It is also a good idea to take a probiotic. Probiotics are live bacteria and yeasts that are good for your digestive system as well as your health. Your body is full of good and bad bacteria. Probiotics are the "good" bacteria. It is especially important to take them while you are on antibiotics, as antibiotics wipe out the good bacteria. You can take them in a pill form or they are also found in foods such as kefir, yogurt, miso, and kimchi just to name a few.

Be Careful With Online Advice!

When using social media platforms, use your knowledge from this class to make a good decision. Just because someone looks good doesn't mean they know what they are doing, nor does it mean they can make anyone else look like them. Not all workouts or advice online is safe or realistic. Choose with an educated intent. When looking for medical information reliable websites are: http://www.webmd.com and http://www.cdc.gov Be wary of sites that sell products. Compare information on other sites.

False Statements Often Heard In The Gym.

Women shouldn't lift weights. Don't lift weights if you are trying to lose weight. I don't need to do cardio if I am trying to gain weight. I need a pre-workout supplement. Pain is weakness leaving the body.