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The 1980s and early 1990s may not be the "golden age" of fitness but those years sure seem like they were a fascinating, lively time to sweat.

From the enthusiastic steps in jazzercise to workout tapes meant to keep you moving, the '80s and early '90s were loaded with colorful outfits and upbeat moves that have sort of fallen out of favor by now.

But even today, there's something about the workouts of this era that just seem fun.

As someone who's never been particularly enthusiastic about exercise, I decided to embark on a month-long adventure of trying out different workout fads from the '80s and early '90s to see what exactly it was that sold a generation on toning up and sweating it out.

Here's how it went.

Actress Jane Fonda does a stretching exercise to music at her Beverly Hills fitness studio in 1980. AP Photo/Nick Ut

Today, it's hard to think of fitness in the '80s and early '90s without conjuring up images of brightly colored leggings, leotards, legwarmers, and sweatbands.

According to Suzanne Somers, the actress who is famously the face of the early '90s workout staple the Thighmaster, the 1980s is when exercise really became popular with and more accessible for women.

She told Insider that, for most of her pre-'80s memory, women exercising just wasn't really a thing. "You either had a good figure or you didn't," she said.

But things were shifting by the decade of excess.

Thanks in part to famous actresses like Somers and Jane Fonda, many women who hadn't really dabbled in fitness were starting to exercise in the form of classes, at-home tapes, and equipment, as a way to take control of their health and their body images.

This continued throughout early '90s as more forms of exercise and equipment including the Thighmaster and steppers (portable stacking blocks) became popular and easy to use at home.

With this information under my belt, I embarked on my month of fitness fads, from Thighmasters to workout tapes.

Me trying to follow one of Jane Fonda's workout tapes. Ariana DiValentino for Insider

Upon mentioning this month-long assignment to my mom, who was in high school and college during the '80s, she immediately said, "Well, you've got to do Jane Fonda. She's an icon."

Luckily, I was able to find one of Fonda's full workout tapes online.

Since I was planning to do this every weekday, I decided to just start with the first, 30-minute workout in the program: step aerobics.

Believe it or not, I had done step aerobics before it's a personal blast from to past to about a decade ago, when my high-school phys-ed class had the girls learn a step-aerobics routine while the boys did kickboxing. I still shudder every time I hear "Don't Stop 'Til You Get Enough" and the Alien Ant Farm cover of "Smooth Criminal."

Fonda's official routine in the video was much more intense than the step aerobics I remembered and expected. Though, to be fair, I didn't have a proper bench to step on, so I used a box I had lying around. Not ideal, but it worked.

The movements themselves weren't particularly strenuous, but the routine kept me moving and I noticed a lot of moves, like box steps, grapevines, and kicks, seemed like they were taken straight out of a dance studio.

With the instructors' leotards and cheesy encouragement, the video felt charmingly dated but I could actually see a version of this coming back today. It was a well-paced, low-impact aerobic exercise that seemed perfect for beginners and those with a casual interest in staying active.

I continued doing Fonda's aerobics videos throughout the week, realizing that several of her routines even the so-called "beginners" tapes were actually quite intense. She kept me sweating, and I could feel the burn of the workout on my butt, hips, thighs, and calves.

On my last day of Fonda week, even though my legs were wobbly and sore, I decided to try one of her advanced workouts.

I found myself flopping on the ground in exasperation once she got to some of the trickiest moves. Fonda was already in her mid-40s when she filmed these videos and I, 20 years younger than that, am completely outpaced.

All in all, I think these were excellent workouts and, save for the hairstyles and music, they have aged well. My main issue is that I didn't feel like I worked out my arms very much.

Truth be told, I might start doing these tapes on my own.

Jazzercise really kept me moving. Ariana DiValentino for Insider

I thought Fonda's videos were cheesy, but Jazzercise, a type of high-intensity dance workout, was a new level of cheese.

Judi Sheppard Misset started teaching these signature dance aerobics classes in 1969, but by the end of the next decade, Jazzercise was a full-on phenomenon.

I followed Misset's "Let's Jazzercise" video from the early '80s and found it was really focused on cardio; It only had a few sections with isolated muscle exercises

This particular Jazzercise routine was less intense than the ones on Fonda's tapes, but as I tried to keep up, I definitely got my heart pumping.

Plus, Misset's overly enthusiastic persona combined with the silliness of the dance moves themselves, made the exercise all the more fun to follow in 2020.

The other '80s Jazzercise clips I found were 15-minute toning and aerobics videos, which I alternated the rest of the week. A quick workout is ideal for me since there's no way I could work something into my routine if it required a significant time commitment fortunately, these tapes had some pretty decent moves.

The toning exercises weren't as intense or thorough as Fonda's (granted, they're much shorter), but I definitely felt some burn. Misset's incredibly high energy levels made all of her aerobics routines feel especially fast-paced, and I got sweaty trying to keep up with her.

Although virtually everything about these tapes are hilariously dated (and a few things Misset said, like "Let the Latin shine through," seemed of questionable taste), it's not really surprising that Jazzercise is still around, and has seemingly inspired more modern programs, like Zumba.

If you enjoy high-energy routines or dance, I think Jazzercise is a fun way to get active, especially if you're a fellow beginner who is just introducing fitness to their routines.

Throughout the week, I debuted my '80s-inspired workout outfit, too. Ariana DiValentino for Insider

Since the big personalities were the highlight of the last two weeks, I had hoped to devote week three to '80s workout legend Richard Simmons.

But during my research, I came across aerobic legend Greg Smithey and his mid-'80s workout tape "Buns of Steel" and I just had to try it.

Smithey was a charming and encouraging host, who was much more subdued than and not as energetic as Misset. That said, his workouts were tough maybe even more difficult than Fonda's.

My buns felt more like jelly than steel after this routine, so, needing to rest my glutes and thighs, I turned to "Abs of Steel" for the next few days.

This popular video debuted in the early '90s and is also pretty famous. I found that its quick, 10-minute ab workouts plus warm-ups were easy to squeeze into my days mid-week.

After a few days, my buns were adequately rested and ready for another round. Since the "Buns of Steel" tape was more toning than cardio, it felt like the kind of routine I could convince myself to jump into when I have a little bit of time but really don't feel like getting short of breath and super sweaty.

The "Buns of Steel" tape actually seemed pretty effective I ended up doing this program a couple of times a week and, after a month or so, my friends started commenting that my butt looked a little perkier than usual.

Me and my Thighmaster. Ariana DiValentino for Insider

Fortunately, the Thighmaster is still available today and it's quite recognizable, too. Case in point: during a recent FaceTime call, a friend interrupted herself to ask, "Hold on. Is that a Thighmaster behind you? My mom had one of those!"

The reason Thighmasters are so recognizable perhaps has to do with Suzanne Somers, who championed it and helped advertise it in the early '90s and beyond.

During my month-long workout, I was able to meet with Somers, who said she believes the Thighmaster resonates with customers for the same reasons she likes it: it can be done alone, conveniently, and at home for a reasonable price.

So it makes sense that, in the '90s, Somers' advertising for the Thighmaster emphasized that it could be used while you do other tasks, like folding laundry or watching TV.

Of course, the idea that I could tone my body with minimal exertion was tempting.

The Thighmaster in action. Ariana DiValentino for Insider

Once my own Thighmaster came in the mail, I watched Somers' original instructional video and tried using it for pec, bicep, and of course, classic inner-thigh toning exercises.

I wasn't sure if I was doing it right, because after three weeks of hopping, stepping, and squeezing up a sweat, this sort of seemed too easy?

But according to Somers, that's kind of the point. The Thighmaster is just a little something you can do to help tone up while doing other things.

You don't need to set aside time for a class or a full sweat session and, in Somers' words, "You don't need an outfit."

Suzanne Somers showing me how to use the Thighmaster. Ariana DiValentino for Insider

I had the chance to do some Thighmaster-ing with her, and as I tried the moves squeezing it between my knees, holding it over my head or in front of my chest, I asked if I was doing it right.

She nodded and said, "It's as simple as that. If you can feel it, it's working."

It still felt really easy, and I wasn't sure how much I was really getting toned, but I didn't mean doing some moves with my Thighmaster whenever I wanted to multitask throughout the week.

Having grown up a full generation after most of these programs and products made their way into American households, I was pleasantly surprised by these workouts.I really got the sense that they're focused on giving anyone the tools to get a little more active and even more toned.

In my opinion, the routines aren't free of problems (I don't agree with how some of the tapes cover body image and thinness) but they do a pretty great job of making exercise approachable and fun for beginners.

If you're anything like me, following one of Fonda's step-aerobic routines or doing some movies with a Thighmaster before bed might be just approachable enough to keep you from quitting before you start, and just antiquated enough to keep you amused while you move.

Are these programs and equipment as efficacious as, say, HIIT and P90X and other, more modern and intense trends in fitness? Experts today say, eh, probably not. There's a reason why new programs and products have come into fashion.

But these fun, personality-packed '80s and early '90s workouts are definitely good for something and getting your body moving and your heart pumping a little bit is always better than not doing so at all.

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Excerpt from:
I tried working out like it was the '80s and early '90s for a month - Insider - INSIDER

University of Oregon researchers are exploring heat therapy as a route to better health, and volunteers are needed to either relax in a hot tub while watching TV or riding a stationary bicycle three times a week for 10 weeks.

Its a clinical trial that aims to determine if heat therapy alone can bring down elevated blood pressure as much as or more than exercise. Doctors routinely recommend exercise.

We know that exercise is beneficial to human health, said study co-leader Christopher Minson, who holds the Kenneth and Kenda Singer Endowed Professorship in Human Physiology. It really is a polypill. We know that rates of cardiovascular, metabolic and memory diseases, and cancers all decrease with exercise. The problem with exercise is that not enough people are doing it.

To be eligible, volunteers must be 35-60 years old, diagnosed with elevated blood pressure or stage 1 hypertension, not regularly exercising and not taking medications for the condition. Minsons team is seeking 50 people, who will be randomly assigned to one of the study groups.

National statistics, Minson said, suggest plenty of people should be available for the $2.5 million study, which is being funded by the National Institutes of Healths National Heart, Lung and Blood Institute.

Since the American Heart Association changed the threshold for high blood pressure in 2017, some 46 percent of U.S. residents now are hypertensive. Under the new guidelines, the previously defined normal systolic-to-diastolic ratio of 120/80 is now considered high. Anything above 130/90 puts a person into stage 1 hypertension, a clinical disease level.

And, according to the National Centers for Disease Control and Prevention, only 23 percent of U.S. residents aged 18 and over meet recommended guidelines for both aerobic and muscle-strengthening activity.

Studies have shown that exercise reduces blood pressure, but not in a dramatic way at most about 5-6 millimeters of mercury pressure. Minson said. Thats for formal exercise programs. In reality, most people get less exercise.

Minson and John Halliwill, professor and head of the Department of Human Physiology, pursued federal funding for the clinical trial following a series of studies in Minsons Cardiovascular Control Lab found preliminary evidence for the benefits of heat therapy.

In the Journal of Physiology in 2016, Minsons group found that eight weeks of hot-water therapy for 10 sedentary young adults led to several vascular-related improvements, including reduced arterial stiffness, reduced mean arterial and diastolic blood pressure, whereas no such improvements were seen in a control group of sedentary participants who sat for the same amount of time in water that did not change their body temperature.

Two other studies published last year in the American Journal of Physiology: Endocrinology and Metabolism and the American Journal of Physiology: Regulatory, Integrative and Comparative Physiology, explored heat therapy in obese women suffering with polycystic ovary syndrome.

In the first, improved glucose tolerance and key metabolic signaling were seen in nine women getting heat therapy, compared to nine women in a control group. In the second, nine women in a heat-therapy group realized a reduction in key sympathetic nervous system activity related to blood pressure and improved profiles in heart-disease risks.

As those three studies were being completed, Minson noted, published results of a study done in Finland found that regular sauna exposure in men tracked for 25 years resulted in reduced mortality for all health-related risks, lower rates of hypertension and improved memory.

Participants in the clinical study, which will be done over three years, will need to visit the UO some 40 times over three months to allow for pre-, mid- and post-testing. Participants will be eligible for up to $600 in remuneration for their time.

For more information, call 541-600-4095 or send an email to the Department of Human Physiologys exercise lab.

By Jim Barlow, University Communications

See the rest here:
Study will ask if hot tubbing can lower blood pressure - AroundtheO

Cardiovascular rehabilitation programs that include exercise and lifestyle coaching can reduce heart-related deaths by 25%. These programs can also prevent patients from returning to the hospital, yetstudies showthat more than 8 out of 10 people who are eligible for the programs dont participate.

Patients say making expensive copays and having to leave work and travel long distances to a hospital or clinic prevent them from participating. So Kaiser Permanente developed a virtual cardiac rehab program (VCR) that requires no copays and allows patients to exercise wherever and whenever they choose.

Once enrolled, patients use a fitness tracker and smartphone app to record their exercise and heart rate. They upload their data to a secure site so a specially trained cardiac nurse can track their progress. The nurse checks in regularly with patients by phone to provide coaching and answer questions.

Many of these patients didnt exercise before they enrolled in the virtual cardiac rehab program. Now they have confidence in their own ability to improve their health, said Heather Carey, RN, who leads case management for the program.

The 12-week program started last summer and has already enrolled more than 300 patients. Ninety percent of those patients complete the program, compared with only 13% of patients enrolled in clinic-based programs.

We are seeing great improvements in exercise stamina, lowered blood pressure and other health benefits, said Siobhan Gray, MD, VCR medical director, who is based at Kaiser Permanentes Center for Heart and Vascular Care, the Northwests top-rated heart program, as rated by the Society of Thoracic Surgeons.

Dick Akins, a retired investment adviser from West Linn, is one of the patients seeing progress. He enrolled in the VCR program the week after his quadruple bypass surgery in October.

Before the program, I intended to exercise, but I was always too busy. Now, I walk three miles a day, every day, said Akins, who also keeps a paper log of his progress.

Just like Tiger Woods relies on his golf coach, I rely on Heathers coaching to keep me accountable.

The program aims to prevent second heart attacks and cardiac events and to keep patients out of the hospital. Data on rehospitalization is not available yet for the Oregon program, but a similar program in California found that fewer than 2% of their patients returned to the hospital, compared with 10% to 15% nationally.

Once patients complete the 12-week program, they can opt to continue remote monitoring and check-ins for up to a year.

Most low-to moderate-risk heart patients are eligible for the VCR program. Examples include those recovering from a heart attack and those whove had bypass, stent or valve surgery. High-risk patients, including those whove had a heart transplant or who are at risk for falling, are referred to a center-based cardiac rehab program.

See original here:
Press Release: Oregon's First Virtual Cardiac Rehab Program Aims To Save Lives And Keep Patients Out Of The Hospital - The Lund Report

One of the Air Forces core values is service before self. But that mentality could be jeopardizing airmens fitness readiness, according to one expert.

Theyre human weapons systems, Janet Grund, the health promotion manager for the militarys National Capital Region, told Air Force Times. However, we have not given them proper training or the specifications of proper maintenance of that human weapon system.

A 2018 Rand Corps study found more than 60 percent of airmen are overweight, and a 2019 Health of the DoD Force study determined 18 percent were obese. Additionally, airmen could suffer a variety of outcomes if they fail a physical fitness exam, and in some cases, it could end their career.

To solve this problem, Grund identified a possible solution for helping airmen get in shape: a digital fitness coaching app. Thats why she submitted a proposal to AFWERX, an Air Force program designed to foster innovation in the service, and pitched a plan that could generate customized workout and nutrition plans for individual airmen.

I submitted an idea for a fitness app, and my reason for doing that was because I was doing this manually, Grund said. I provide customized fitness and health improvement plans for my customers.

But instead of plugging in an airmens height, weight and body mass index into an Excel spreadsheet, Grund wanted to apply her system into an app to assist even more airmen.

I can only handle so many, Grund said. The need is greater, of course, than my capacity. So the app duplicates me.

The idea took off. AFWERX accepted her proposal and the Air Forces Small Business Innovation Research program discovered PEAR Sports, a health and fitness software platform that creates customized workouts for clients, to execute the idea.

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PEAR Sports, which launched approximately seven years ago, has the capacity to deliver workouts to users in several different ways. PEAR can create a platform that provides a personalized workout plan using artificial intelligence and information from an individuals profile, or it could connect users one on one with a fitness trainer in real time.

Additionally, airmen could undergo a DNA test for metabolic analysis, and to detect any allergies for a customized nutrition plan.

The easiest way to think of PEAR is we are intelligent coaching delivered digitally to an individuals mobile phone, Greg Altin, PEARs chief technology officer, told Air Force Times. So what we do is we build fitness programs that can be consumed by different populations.

In order to measure an individuals progress and modify training plans, PEARs app connects to a users smartwatch or heart rate monitor.

The technology is aware of the performance of the individual during that exercise and we give very dynamic audio or video feedback based on data input either from a phone or a wearable smartwatch or a heart rate monitor, Altin said.

Ultimately, PEAR Sports was awarded a Phase I SBIR contract in November 2019 to sort out the specifications of the app to accommodate a fitness component, a nutrition component and a mindfulness component.

Now, PEAR is seeking a Phase II contract that would provide PEARs solution to 100 participants from the Air Forces 11th Wing at Joint Base Andrews in Maryland as part of a pilot program to undergo virtual coaching, monthly fitness test simulations and more.

According to PEARs Chief Strategy Officer Wayne Dartnell, the challenge for PEAR is how do we create these personalized training programs and take the airmen from where they are now to where they need to be.

Dartnell said that PEAR aims to take into account the number of days an airmen already trains, what kind of equipment they have access to and short-term goals to help outline the appropriate exercise program for an airmen.

So we take all that information...and that creates very personalized programs for individuals that ensure[s] that were not prescribing something thats too easy for someone, or too hard for someone, Dartnell told Air Force Times.

For example, Grund said that the app would initially prescribe a walking program for a sedentary and obese airman to get him or her moving.

The Air Forces fitness test involves several components: a 1.5-mile run, pushups, situps and a tape test that measures the circumference of an airmans torso. Depending on how an airmen scores, he or she will take the test again in 6 or 12 months.

Nick Norris, who served as the officer in charge of Navy SEAL Qualification Training with Naval Special Warfare Basic Training Command before exiting the military in 2013, characterized the Air Forces current physical readiness test as a bit outdated.

I think theres a lot of people also that just maybe they didnt have a background in pure athletics growing up, and they dont know how to properly prepare for a test like that, Norris, an ambassador for PEAR, told Air Force Times.

Norris said many service members end up cramming for their test and argued PEAR would allow airmen to progress at their own rate. PEARs platform would be more effective than group PT training that unit fitness program managers oversee because the test evaluates airmen on an individual basis rather than in a group, he said.

Since the app tracks progress, Grund also predicted it could prevent airmen whove failed fitness tests, but are improving, from being forced out of the service. The reports the app compiles could prove to a retention board theyve advanced and now have the resources to stay on track and eventually pass, she said.

Thats what we are wanting not to have happen, is to lose our greatest resource: our experienced and credentialed and competent airmen, Grund said. Those are not the ones that we want to see leaving.

Next on the horizon for PEAR is to obtain a Phase II SBIR contract requiring the Air Force to match funds on private investments and up to $1.5 million on government investments. Dartnell said that PEAR is aiming to receive the Phase II contract early this year and kick off the pilot program.

Its unclear whether the pilot program will include 100 volunteers from the 11th Wing, or if it will only target airmen who have failed a fitness test, according to Grund. But after the pilot program, Grund predicted the entire service and possibly other branches of the military will adopt PEARs fitness solution.

I believe Air Force is going to take this up Air Force-wide, Grund said. Why? Theres no way its not going to work.

Read more:
Can digital fitness coaching get airmen in shape? The Air Force wants to know - AirForceTimes.com

This probably isnt the first time youve heard that strengthening your core is, well, at the core of all fitness. Having core strength is not only vital when doing ab exercises, but also to have good posture, avoid lower back pain, and improve your entire gym experience.

Without a strong core, your exercise routine will have you overcorrecting with other muscle groups and possibly doing more harm than good (for example, if you find your lower back arching when youre doing a push-up).

Once you have stable posture and active stabilizer muscles, all the other movements you do, like squats, deadlifts, lunges, push-ups, etc are already cued up with stability and core strength, explains Logan Dube, the Director of Education at Steve Nash Fitness World. Thats why we like using them in warm-up.

Whether your goal is to get a six-pack for the summer, to set a strong core foundation, or to alleviate your lower back pain, pursuing a rock-solid core is something your body will thank you for. We asked Logan to share their five top core and ab exercises to get us there.

How To:For a five-step routine to work out all areas of your abs, Logan suggests starting with the Dead Bug exercise.Lay flat on your back and doing reps where you lift each leg and the opposite arm at the same time.

My recommendation, and what we teach students and trainers in our certification programs, is that core muscles are all about stability. If you think of your pelvis, spine and rib cage/shoulders, its really important that the muscles around and attached to those bones can give you stability, Logan explains.

Hip bridge exercise/Shutterstock

How To: Next up is the Hip Bridge, where you hold your arms on the floor and have your feet planted at an angle while keeping your core elevated.

Theres more to core-strengthening exercises than meets the eye. Logan says, These exercises are crucial because of how the different core muscles are layered and what their specific jobs are. In all five of these exercises, you keep your pelvis, spine and rib cage stacked and braced so movement, if any, happens at the hip joint (like in the Hip Bridge).

Side plank exercise/Shutterstock

How To: The Side Plank is one of the hardest core exercises, but it definitely pays off. Do this one by balancing on the edges of your feet while keeping your torso off the ground.

Logan also stresses that although having a six-pack is top of peoples mind, strengthening your core is a crucial foundation.

We incorporate core activation exercises into the warm-up of all workouts. You could use similar exercises in a stand-alone workout, especially if you prefer shorter workouts more days per week. Especially for beginners, its important to be able to do these exercises properly before moving onto those six-pack exercises!

Plank exercise/Shutterstock

How To: The Plank involves you lying on the ground, keeping your back straight, and staying elevated on your elbows.

Logan says that each of these workouts activate different layers of the abs. Muscles like the transverse abdominus help set and brace the position of your pelvis and spine ensuring that you dont injure your back.

In the second layer, Logan explains that internal and external obliques help brace but they also create and resist rotation.The third layer is more superficial, and is effectively what gives you a six-pack.

Bird dog exercise/Shutterstock

How To: The Bird Dog exercise has you alternating pressure on your knee and opposite arm, staying balanced while keeping your core strong.

People with low back pain are often weak in one or all of these five movements. And learning to do these and slowly building up endurance really helps reduce and even eliminate back pain, says Logan.

Logan is just one of the experts you may meet atSteve Nash Fitness World and Sports Club, BCs largestfitnessprovider.The gym has over 24 clubs and each year, and through its Success Stories campaign, recognizes a member who (often with the help of a personal trainer) has used exercises like those recommended above to transform their life.

Jason was out of shape from spending long hours at a desk, so his trainer at Steve Nash Fitness World started by coaching foundational movements: squats, lunges, push and pull exercises. Since joining, hes improved his performance in sports and made great progress towards his weight loss goals.

A different client, Karen, was able to make a remarkable recovery after a freak accident that left her with a broken hip. After getting back in the gym within a month of the surgery, her trainer gave her hope that she could get back to her previous state. Karen benefitted from learning appropriate variations of the foundational movements like squats, lunges, deadlifts, and push-ups so that she could train safely and build her confidence. It didnt take too long until she was doing exercises she never imagined being able to do! says her personal trainer, Daniel.

Cant wait to strengthen your core? Find your closest Steve Nash Fitness World and Sports Club location so you can get started today!

Read more here:
5 best exercises to strengthen your core, according to a personal trainer | Etcetera - Daily Hive

Valerie Carter had just finished her bachelors degree when she got a phone callwas she interested in trying out for the U.S. diving team?

The Lumberjack, whod just spent three years on NAUs fledgling diving team, didnt even think about her answer.

When that invitation came along, I was already admitted into physical therapy school and I said, I cant wait for that, the four-time alumna said. I was so excited. Ive been wanting to do this since I was in seventh grade, and Im going to do it.

So Carter opted for blue and gold over red, white and blue. She went to PT school, became a clinician, then got two advanced degrees in physical therapy. Shes never looked back.

That choice, which led to a 30-year career in clinical work, research and education, was recognized Friday by the Academy of Neurologic Physical Therapy, which presented Carter with its Excellence in Neurologic Education Award. The academy, which is one of the fastest-growing sections of the American Physical Therapy Association, gives this award annually to educators who demonstrate excellence in education, including in college classes, clinics and continuing education.

Its quite an honor for the industry veteran.

The people who have won this awardI just think, wow, theres no way Im in that category of educator, Carter said with a laugh.

Carter, a professor of physical therapy at NAU who owns Carter Rehab with her husband, spends several weekends a year teaching continuing education units, or CEUs. Licensed physical therapists are required to attend a certain number of CEUs a year to keep their knowledge and techniques current. Theyre a great way to connect the newest research with hands-on patient work, and Carter is uniquely qualified for such a role. Because she is doing research at the same time as she does clinical work, she knows what clinicians need and how to translate research into doable exercise programs.

Ive just been doing it for so long, she said. I love teaching people whove had the experience to be out in the world who just know what Im talking about.

Carter has been teaching at NAU for more than 20 years while also researching methods to identify and mitigate the risk of falling among older patients and people with neurological disorders like Parkinsons disease, stroke and multiple sclerosis. At NAU, she pioneered two pro bono clinics that connect physical therapy students who need clinic hours with members of the community who need physical therapy options. Its made her a popular professor too.

Dr. ValCarteris always looking for ways in which the NAU PT students can gain unique experiences that set our program apart from others, said Lynda Ransdell, dean of the College of Health and Human Sciences. As a result of her efforts, our students gain practical, community-focused and interprofessional experience. She champions the pro bono community clinic and overseas travel so our students can experience PT and health care in other countries.

Patricia Pohl, a professor and chair of the Department of Physical Therapy and Athletic Training, nominated Carter for the award. She highlighted Carters research and her focus on pro bono work.

Although I have had the opportunity to work with many faculty members who have similar responsibilities to her, Dr. Carters contributions to neurologic education are striking, Pohl wrote in her nominating letter.

Carters research also is breaking new ground. She focuses on Parkinsons disease, a degenerative neurological disorder that causes a part of the brain to die. That part of the brain affects movement, so as the disease progresses, people with Parkinsons find themselves unable to reflexively make big or strong movements. That leads atrophying of muscles, greater risk of falling and less confidence in their bodies.

Physical therapists have long known that exercise is beneficial for persons with Parkinsons. What scientists are now learning, Carter said, is that a sustained and curated exercise plan can actually slow the progression of the disease. The exercises physical therapists prescribe can facilitate the persons with Parkinson to be stronger, have better balance, think and move more normally and improve the resilience and health of their brain.

Research from all over the world is showing if you exercise intensely, youre actually slowing the disease progression, she said. Isnt that exciting? Its not just that theyre moving a little better; were actually slowing the progression of the disease and improving the quality of our patients lives.

Carter has witnessed the effect of groundbreaking PT care firsthand. More than 30 years ago, her mother was diagnosed with the illness. Carter, not quite a therapist yet, promised her mother shed never get to Stage 5the last, most painful stage that often leaves people bedridden. For 30 years, Carter applied what she learned with her mother. For 29 years, her mother lived a healthy, full life with Parkinsons. She died in 2017 at age 83 without getting to Stage 5.

However, her mothers final year taught Carter that more research was needed about maintaining cognition as the disease progressed. The basal ganglia, the parts of the brain that Parkinsons affects, also affect cognitive functions like attention, memory, sequencing and executive function. Carter is designing tests that ask patients to do two tasks at a time, such as walking 10 steps, turning and walking back while reciting the days of the week backward.

Its a strength issue, its a quickness issue, its a power issue, she said. We want them to have enough confidence to be able to produce the movement thats going to keep them from falling.

Learn more about Carters work with the pro bono clinic and a recent study abroad to Jamaica with five doctoral students who provided rehab for underserved patients.

Heidi Toth | NAU Communications(928) 523-8737 | heidi.toth@nau.edu

Link:
Four-time NAU alum, professor, physical therapist and almost-Olympic diver wins national teaching award - NAU News

One of the trendiest new fitness plans doesnt even require you to leave your house: ob fitness. Online fitness has proven to be quite the competition for fitness studios and gyms, bringing boutique fitness right into your living room, often with little-to-no equipment required. While on-demand fitness is changing the way we sweat, many online offerings are taking it even further and offering live classes that turn your house into a studio. Ob is one such program, garnering attention for giving users 14 chances a day to work out with its cotton-candy colored studio and trendy NYC trainers live, anywhere in the world.

Ob is an acronym for our body electric, and if youve been dying to take an NYC fitness class without being in NYCor the hefty price tag that often is attachedthen ob fitness is for you. The fitness platform offers 14 live classes per day (and has over 4,000 on-demand classes available for replay) ranging from barre to pilates and more. Not only does this mean you can easily make your favorite workout a part of your day, but you can try new ones, too.

We are all about keeping things fresh and exciting so that our members can just enjoy getting fitnot bored, explains Ashley Mills, co-founder with Mark Mullett of ob fitness. We offer over 10 class types like Sculpt, Yoga, HIIT, Dance Cardio, Pilates, Barre, Cardio Boxing and we are always introducing new ones to surprise our community.

Ob costs$27 per month for unlimited live and on-demand classes (or a $199 annual subscription).Compared to other live and on-demand programs on the market that require deposits and payment plans (we are thinking of a certain fitness bike that dominated holiday gift-giving commercials), ob fitness aims to be super accessible. The monthly fee is less than the cost of one spin class here in New York City, says Mills.

Mullett and Mills have designed a truly social experience, which is what helps set their program apart. Thanks to a private Facebook Group and local meetups that take place across the country and even a live retreat at their headquarters, ob fitness still wants to give users that studio-like camaraderie with the convenience of working out anywhere. You can still get one-on-one with ob trainers and share your favorite workouts with users in your city, while making sure the timing of your workout is compatible with your schedule.

Ob fitness is a total game changer; it is more than just a fitness program [and] more than the average home workout video, shares Shauna Henderson, a user based in Alabama. The trainers interact with you through live workouts and social media. They take time to listen to your wants/needs and answer any questions, along with making even burpees FUN. Everyone is positive, uplifting, motivating and real.

Related: Dying to Try a Trampoline Workout? Heres What You Can Expect

You dont have to have unlimited equipment at your fingertips to get a good workout inyou can get a great sweat session using just bodyweight. Thats why a majority of the classes on ob fitness dont require any equipment. This is another reason the program is ideal for beginners; not only does it make fitness accessible no matter the time or place, but it also means you dont have to have much experience or special gear.

Should you want to level up your workout as an intermediate or advanced user, you can use hand weights, ankle weights, Pilates sliders or exercise balls. Though these are by no means necessary, they are easy to find (ob offers branded options on their website) and you can slowly build your collection of tools as you progress in the program.

One of the biggest draws of ob fitness is that it is just so prettyyou cant look away. While some people prefer the dark studios and pulsing beats of a spin class, there is no denying it has become an era of striving to live a life that is Instagram-worthy. A quick scroll through the ob fitness Instagram account illustrates they are quite on trend, making what are usually drab fitness videos into art. From the flawless lighting to minimal studio space, ob fitness does a good job of reflecting a space youd want to spend your time in (and not just for exercise).

Sneak in more steps. Boost the number of steps you take by scheduling brief walking breaks during the work day. For example, if you have a long hallway at work, make plans to walk up and down a little more, or take the stairs to the bathroom on the floor above or below you.

Besides echoing the boutique experience, ob fitness offers programs to help make it easier to set goals. If you dont know where to start, choose from a number of 7- to 10-day challengeslike Bachelorette Ali Fedotowskys ob collaborationto help navigate the thousands of classes offered. Other collaborations include a WW Just Getting Started Program, time-saving tips with baby food company Little Spoon, availability on FabFitFunTV, and leggings from Terez, to name a few.

Our partnerships have allowed us to express who we are in some pretty unexpected ways and to take the ob vibe to some pretty unexpected places, adds Mills. Whether its in-flight stretching on all JetBlue flights ortravel workouts using Away luggage (who knew your suitcase could double as a barre or hand weight!), we understand that exercise is just one good decision in our members quest to live their best lives. We want to embrace the fact that a sustainable fitness lifestyle is just thata lifestyle.

Related: What Is Noom? Everything You Need to Know About the Weight Loss App

So how can you bring ob fitness into your home? You can access ob fitness via web and iOS app, and it is compatible with Smart TVs. Classes are just 28 minutes longob encourages its users to aim for five classes per weekso you can fit them in during any spare moments you may get in the day. Im a mom of four who had forgotten who she was, says Mandi Ragland of North Carolina, reminiscing on her time before joining the program. Taking just 28 minutes a day to work on me helped me find myself. Ob just makes it so fun and easy to make myself a priority.

Learn more about how moms can incorporate self-care into their routines.

See the article here:
What is Ob Fitness? Here's the Cost and Benefits of This At Home Work Out App - Parade

Even as a busy corporate lawyer, Kevin Blodgett remained a fitness junkie.

I did Cross Fit, bootcamps, hot yoga, Orangetheory, personal training, he said. Everything you could do, I did it.

Last fall, he decided to merge his career with his passion taking a leap of faith and trading in his office for a gym. He opened Legends Boxing Memorial at 9414 Gaylord.

He settled on the franchise after traveling to its home base in Utah, where he first tried a workout for himself.

Blodgett had already made a name in law, serving as general counsel at Rockwater Energy Solutions and Dynegy, after a stint as an associate with Baker Botts. He then worked as a consultant.

But he always had an entrepreneurial itch. By 2018, he started to explore his options.

I thought, You know, theres never a perfect time to go out on your own. So why not now? he recalled.

Blodgett transitioned out of consulting work and met a franchise matchmaker who could connect him with a dream business.

I looked at a bunch of franchises, but Legends checked all of the boxes for me, Blodgett said. Its the one thing I knew was going to make me fired up to go to work and give me the opportunity to help people.

The franchise matchmaker explained the concept to him. In 2012, Legends Boxing was created by brothers and former Golden Glove boxing champions Andrew and Rob Scott. They incorporated what they learned from years of professional training and made it more accessible. The result is a boxing gym, where all of the sports basics, from footwork and punching techniques to self-defense, are part of the program. The focus is on a total-body workout, complete with conditioning, core and cardio exercise.

Its basically a mesh between an old-school boxing gym and a new boutique fitness facility, Blodgett said. My interest was piqued immediately.

When he tried the workout for himself, he was hooked.

Its easy to get so caught up in learning boxing that you forget youre working out, he said. And the way boxers condition is fantastic. Its the ultimate workout.

He found a location in his neighborhood; when his renovation was complete, Blodgetts franchise became the first to open outside Utah. Legends Boxing has since opened centers in Austin and North Carolina.

Already, Blodgett said the gym is building a community: We have people tell us, This is the first gym where I ever felt at home.

Christine Mikulich has been a member at Legends Boxing for a month. Its a full-body workout, she said. The first time, its going to be tough. Give it time, and youll see that you want to be a part of it.

Not only do the routines provide the desired results, but Mikulich has found camaraderie at the gym. Everybody is supportive, she said. We call it our workout family. Ive never been in a place before that has that feeling, like youre part of a group. Its a tribe.

Mikulich is also an attorney and was impressed with Blodgetts story. I admire him so much for taking that risk, breaking out and doing something he really wanted to do, she said.

She often sees him at the gym. Hes very engaged, and he knows everyone by name, she said.

Blodgett loves growing his community. Anyone can join, he said; members range in age from 12 to 65. There are modifications for each exercise.

Legends also hosts twice-weekly Rock Steady Boxing, a noncontact fitness program for individuals with Parkinsons disease.

I look forward to those days most of all, said Blodgett, who coaches that class.

Take your preconceived notions of boxing and toss them out, Blodgett said.

Most of the people who come in our door have no boxing experience, he said. What they want is a workout that they dont have to come up with on their own and thats what we provide.

Its a high-intensity workout tailored to their needs, Blodgett added.

We have a state-of-the art facility, he said. Weve got all the benefits of a class. I know I get the most out of myself when I work out with a group. Combining boxing with working out means we get the best of both worlds.

Boxing helps members with stress relief as well. You can leave it all on the bag, Blodgett said. Its very empowering, too. Youre learning a skill.

Whenever Blodgett has time for his own workout at Legends, he takes it. He has given up looking around at other fitness programs and settled on the one he likes best. And he has no regrets about his transformation from corporate lawyer to gym owner.

I cant tell you the last time I put on a suit and tie, he said.

There are no bad days here, he said. I wanted to do something I was passionate about, something that impacts people. If you can find a way to make a living doing something you love, thats about as good as it gets.

For more information, visit legendsboxing.com/gym/memorial.

Lindsay Peyton is a Houston-based writer.

See the original post:
Why a Houston lawyer traded in his suit and tie for boxing gloves and his own studio - Houston Chronicle

Struggling to sit down? Read this (Picture: Ella Byworth for Metro.co.uk)

Muscle soreness is the worst.

You work hard in the gym, or on a run, or on the football pitch and it feels great your mood is boosted by flooding endorphins, you feel strong, healthy, alive. But then you wake up the next morning and you cant get down the stairs or sit on the toilet without groaning in agony.

It doesnt seem fair. And it can scupper your plans. Maybe you wanted to train again, or simply move from the sofa. But your muscle pain is making everything feel impossible.

It can be hard to know what to do. But, before you throw away your trainers and vow to quit exercise forever have a read of our expert tips for easing your sore, sore body.

Our experts cut through the myths and the misinformation to explain what you really need to do when your muscles are punishing you for working out.

This one is confusing. Do you jump in a steamy, warm bath to soothe your muscles? Or make like the elite athletes and opt for an ice bath?

It seems odd that such contrasting techniques are both being used for the same purpose. So, whats the truth?

Personal trainer and doctoral researcher, Jake Gifford, says there simply isnt enough conclusive evidence to support doing either.

I wouldnt recommend using either ice or heat as effective methods of reducing delayed onset muscle soreness (DOMS), Jake tells Metro.co.uk.

Whilst there is some evidence supporting the use of both, as well as anecdotal evidence, at least in the short term, the long-term effects are lesser known and theres a lack of high-quality evidence warranting the usage.

He gives the example that while ice and cold-water immersion have been reported to have benefits for some individuals, it can negatively impact performance.

If youre struggling with DOMS you might get the advice go for a light run, or do some yoga. This is active recovery. Light exercise with minimal resisitance like walking, swimming or cycling is said to help ease soreness in your muscles.

It tends to be more beneficial than passive resting doing nothing and stretching, says Jake.

It would be one of my first recommendations for reducing DOMS.

Studies have found that active recovery is an effective strategy for reducing overall fatigue from muscles worked during exercise. It works by allowing blood to flood the muscles with nutrients and clear out metabolic waste.

My biggest eye-opener, more than any other, is yoga, explains Tom Jenane, nutrition and fitness expert.

I started performing yoga in the evenings after a workout around one year ago and it has completely changed everything. I barely get any DOMS anymore, beyond a soft ache.

You should adjust your yoga workout so it focuses on the muscles you have trained that day, rather than just using a generic one.

Stretching is a great tool as well. One that Orangetheory Fitness head coach Vero Walker swears by:

Stretching is a great way of reducing soreness and preventing injury post-workout and it should be included in everyones recovery routines, Vero tells Metro.co.uk.

Even five minutes of stretching right after a workout can be effective especially during these cooler winter months.

If youre feeling particularly boujie, you might book yourself in for a sports massage to ease those debilitating aches after a particularly tough session.

Because having your muscles painfully pummeled by a stranger is the ultimate act of self-care right?

Jake disagrees. Despite their popularity, there is insufficient evidence to suggest that a sports massage will help reduce DOMS, he says. It isnt something Id recommend as a recovery.

Despite the name of a sports massage, the evidence suggests that it isnt an effective tool for getting your through sports-induced DOMS any quicker. Its mostly a myth in the industry.

Some studies have found that massage could reduce some of the soreness likely by flushing out some toxins in the muscles but muscle function is not found to be improved, and again the evidence isnt substantial enough to draw conclusions.

Nutrition is vital at every single stage of a fitness regime. Before, during and after a workout, your body needs to have the right amount of energy and nutrients flowing through it to function properly.

Ensuring adequate fluid and fuel replenishment is vital to help support the recovery process, explains Jake. Its hard to recover when unrefueled and something which can be quite common amongst the pressure to subscribe to a certain body ideal.

If you have certain fitness or weight loss goals, it might be tempting to eat a restricted diet after a workout but this will prolong your pain. Your muscles need wholesome, substantial fuel after a tough session. Not eating properly afterwards could mean your next workout is much less effective.

Amy Kilpin is an elite endurance athlete she was an Ironman champion in 2019 and knows how important it is to help her muscles recover effectively after an event.

A well-documented recovery method after an endurance workout is to consume a protein and carbohydrate combination within 30 minutes of finishing, Amy tells Metro.co.uk. This is to restore glycogen in the muscles and also to promote muscle repair.

I also like to consume Active Edge cherry active it has been proven to reduce inflammation in the muscles and thereby aids recovery, improving the performance of your next workout.

There are all kinds of compression items on the market that claim to help speed up recovery from leggings to socks to base layers. But can they actually be effective in reducing DOMS?

Studies have found that using compression garments can lower muscle soreness during the recovery period and get you back to your maximum strength faster. Ideal.

But again, the studies are not conclusive and some researchers suggest that other factors could be playing a part in this as well as simply the progression garments. But, anecdotally at least, the results have been positive.

Compression really helps fatigued muscles to recover, post-workout, says triathlete Amy.

I swear by a quality grade pair of compression tights or even a compression legwear unit like Air Relax, helps to flush out lactic acid and promote blood flow to the muscles.

If designing your own workouts or first starting out with a fitness regime, building up the volume and intensity steadily over the course of a few weeks is likely to minimize the likelihood of DOMS as you progress onto more intense workouts or programs.

For gym-goers and fitness enthusiasts, reducing the eccentric component of an exercise early on in a training plan is likely to help minimise the level of DOMS, which can occur post-training.

Monitoring your load and adjusting workouts as needed is an important consideration when minimising DOMS. You dont need to go all out and endure high-intensity sessions every time you set foot in a gym or fitness space.

Jake Gifford

The perfect excuse for a big lie-in the day after a big workout. Sleep is a vital part of your fitness recovery.

You have made microscopic tears in the muscle fibres and these need to be repaired, hence muscle growth., explains Tom.

While most seem to think that you build muscle in the gym, youre actually making those micro-tears in the muscles and you build the muscle when youre sleeping. You should, therefore, make sure to get plenty of sleep at night.

Ive spoken to so many people that are suffering through a plateau, but when I ask how much sleep they get they tell me six hours and I feel the answer has hit them in the face.

You should aim for a minimum of seven hours ofsleepto help your body torecoverfrom exercise most effectively. So turn off that alarm and cancel those early breakfast plans.

Scheduling breaks into your fitness routine is really important not only for your body, but also for your mental health. You dont want to overtrain and end up with fitness burnout.

Your muscles recover when you have regular breaks, so no matter how intense your training goals are, its really important to have at least one day every week where youre not doing any intense exercise whatsoever.

Vero, from Orangetheory, says rest days are particulalry important for people who take part in high-intensity classes.

We like to recommend recovery days for those who have been involved in HIIT training, says Vero.

While some days you may choose to do no exercise, we also like to recommend doing something less intense like walking on the treadmill or going for a bike ride. This ensures the blood gets flowing, while not blitzing your entire body.

There are plenty of balms, oils and creams on the market that claim to reduce inflammation and muscle pain but are any of them worth their salt?

Vero says they can be useful in the short-term. If people are really sore, I would recommend applying a little Tiger Balm on the source of the pain for temporary relief but would not recommend this as a long-term form of recovery.

But, they definitely feel good. Here are our favourite products that are definitely worth trying if youre sick of feeling achy:

Deep Heat

The classic. Feel this cream get to work as it warms up the affected area.

Menthol and eucalyptus oil offer symptomatic relief of muscular pains and stiffness.

Cannaray CBD Muscle Balm

Put this balm on during a workout or a long run and it should stay put.

Aloe and arnica help to moisturise and soften the skin and the 250mg of CBD acts as a pain relief for muscle tension.

Kears Soothing Body Balm Arnica Treatment

The key ingredient is Arnica a herb that comes from the Arnica Montana flower. It is known for its anti-inflammatory properties inside the body, and it supports tissue and muscle repair.

Ultimately, DOMS is a natural part of the training process and you shouldnt fear it.

If youre working hard, youre going to feel it theres really no two ways around it.

There isnt enough science to conclusive reveal a consistent strategy for combatting DOMS, but the key principles highlighted above are a good place to start. Really, it depends on the individual, your specific training programme and usually, the best cure for DOMS is time.

DOMS isnt an inherently bad thing that we should strive to eliminate completely, explains Jake. Factors associated with DOMS are potentially necessary for improving performance.

And dont forget, you can always take a few days off.

MORE: Mum says hair dye burned her hair off, leaving her hiding in her bathroom in shame

MORE: How to start doing triathlons even if they seem scary

MORE: Mum says tandem breastfeeding strengthens her bond with her children

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Experts explain how to ease sore and aching muscles after exercise - Metro.co.uk

The Citizens of Ebey's Reserve (COER) is asking a federal judge to require the Navy to roll back the number of EA-18G Growler practice flights at Outlying Field Coupeville to pre-2019 levels until a lawsuit over the number of Growler flights is settled.

COER and private citizen Paula Spina filed a motion for a preliminary injunction Thursday.

According to the motion, since March 2019 the Navy has increased the number of Growlers at Naval Air Station Whidbey Island and shifted most of its Growler operations to Outlying Field Coupeville, which is near the Reserve and the town of Coupeville.

"The result is a nearly fourfold increase in Growler flights in that area. Now the overflights subject residents in and near Coupeville to extreme noise for several hours of the day, day and night, many days of the week," said the court document.

Read the rest here:
US and partner forces kick off annual exercise to better counter violent extremism in Africa - Task & Purpose

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