Heather Auld, M.D., and Teresa Spano, naturopathic consultant, are available for consults at the Wellness Center. Renee Sarra, who joined the integrative medicine practice last year, offers acupuncture. Auld is board certified by the American Board of Physician Specialties in Integrative Medicine and the American Board of Obstetrics and Gynecology. Spano has her doctorate in naturopathic medicine from the University of Bridgeport, College of Naturopathic Medicine. Sarra is a Doctor of Oriental Medicine.
Relieve back pain! Loosen tight muscles! Help with mobility in your joints! Lower your blood pressure! Increase balance! Yes, these are some of the reasons water fitness can be the fitness program for you.
So what is water fitness?
Water fitness is basically a workout program designed to be done in a pool or even the Gulf. This is different than a fitness program designed for out of the water. How so? Water fitness is based on resistance, not weight. As a matter of fact, if you are neck deep in water, your body only weighs 10% of your true weight. This results in less impact on your joints allowing for better mobility, easing pain and maintaining better balance.
Using resistance as our “weight” allows us to use both the forward and back motion in a single exercise and dramatically reduce the time needed to workout.
Let me explain. You are neck deep in the pool, you are going to perform the basic fly exercise for your chest. Typically done lying down on land, we perform it standing when in the water. When you start, you extend your arms straight out to the sides at shoulder height. Keeping your arms straight, clap your hands together quickly in front of your body. This is the chest part. When you move your arms back to your sides, keeping your arms straight, you are working your back. So you have just worked out your chest and back with one exercise. Cool, right? This is just the beginning! Many exercises can be done this way. Your abs and lower back, your hamstrings and your glutes, etc.
The beauty of a water fitness program is it covers all aspects of fitness, from people with chronic conditions to seasoned fitness athletes. You don’t need any special equipment or even know how to swim. It also has the built in safety feature of not being able to produce more resistance than your body can handle. Water aerobics can burn 400 to 700 calories per hour, which is about the same as land based aerobics, but without placing any strain on your joints!
Included are a few exercises to get yo pool and keeping legs straight, raise legs as high as possible and lower. Do this for 60 secs
- Lateral Raise – Arms along your sides, lift both arms up sideways to surface level as quickly as possible. Return to starting position. Do for 60 secs
- Water walking – In waist to chest deep water, walk back and forth across the pool, swinging your arms fully as if walking. Do for 2 minutes
- Tick tock hop – Quickly jump from side to side, keeping feet together. Do for 60 secs
Over 70 local CrossFit athletes turned out this month to compete for bragging rights and prizes at CrossFit Salvation’s second annual Fall Fest.
Held at the CrossFit Salvation box in an industrial area on the southeast side of Cape Coral, teams competed in both preplanned and surprise workout events throughout the day. True to the sport, these events combined a variety of exercise disciplines, from high-intensity interval training to aerobics, weightlifting, plyometrics, calisthenics, and gymnastics.
“Fall Fest has always been a partner competition,” said Bobby Stouffer, operations manager at CrossFit Salvation. “The team aspect helps because it builds a comradery and makes you push yourself because someone is relying on you.”
As if a motivating partner is not enough, the attractive prizes might have helped to push a slacking team member. Stouffer says that first place finishers in the RX divisions received a four day and three-night cabin getaway to the Blue Ridge Mountains in Georgia.
Separated into RX and scaled groups, as well as by gender, the male RX winners of Fall Fest were local Cape Coral residents Jeremy Eck and Jared Formosa; the female winners were Maria Lacagnina and Giana Canfield.
In its nine years of operating, CrossFit Salvation traditionally holds a variety of events throughout the year. This month, the box will host another event: Barbell for Boobs. This is a charitable fitness event which raises funds for those affected by breast cancer.
“That’s what CrossFit is about, bringing communities together,” said Stouffer.
Photos provided by Patrick Onufer
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The Lee Health Wellness Centers invite the community for a complimentary week. Visit one of its campuses to de-stress and enjoy some time taking care of you.
Its facilities offer strength and cardio equipment as well as group exercise classes.
The Cape Coral Wellness Center also offers two heated swimming pools, steam rooms and their new Mind and Body program, which offers more than 30 yoga classes each week with highly trained instructors.
The Lee Health Wellness Centers is inviting the community for a complimentary week to visit one of their campuses to de-stress and enjoy some time for self-care.
Their facilities offer strength and cardio equipment as well as group exercise classes. But not only that, the Cape Coral Wellness Center also offers two heated swimming pools, steam rooms and a new Mind and Body program, with more than 30 yoga classes each week with highly trained instructors. These specialized classes provide an opportunity to dive deeper into yoga practice or to learn yoga for the first time. Studies show that yoga is great for stress management.
The free week to try anything, even the yoga classes, is offered thru Oct. 31. To learn more, call 239-424-3220 or email Tracy.Siekmann@LeeHealth.org
Need a reason to work out? Here are 7 to start and there are much more.
What if you could be thinner, healthier and live a longer life? Sound too good to be true? According to research, and my experience, exercise is the solution for a better quality of life.
Physical activity is an essential part of any weight-loss program, to maximize your fat loss while keeping valuable muscle mass. But exercise has many other health and longevity benefits. It can help prevent or improve these conditions:
Regular activity strengthens your heart muscle; lowers blood pressure; increases “good” cholesterol (HDLs) and lowers “bad” cholesterol (LDLs); enhances blood flow, and helps your heart function more efficiently. All of these benefits reduce the risk of heart disease and high blood pressure.
In an analysis of 23 studies, researchers found that being active reduces your risk of having, and dying from, a stroke. According to a study published in the journal Stroke, moderately active study participants had 20% less risk of stroke than less active participants.
Type II Diabetes
This disease is increasing at alarming rates — by 62% since 1990 — and 17 million Americans now have it. Physical activity can enhance weight loss and help prevent and/or control this condition. Losing weight can increase insulin sensitivity, improve blood sugar and cholesterol levels, and reduce blood pressure — all of which are very important to the health of people with diabetes.
Overweight and obese conditions can be prevented or treated with exercise, along with a healthy diet. Activity helps to reduce body fat and increase muscle mass, thus improving your body’s ability to burn calories. The combination of reduced calories and daily exercise is what’s needed for weight loss. Controlling obesity is critical, as it is a major risk factor for many diseases.
Back pain can be managed or prevented with a fitness program that includes muscle strengthening and flexibility. Having good posture and a strong abdomen (core) is the body’s best defense against back pain. Water fitness classes are extremely good for this type of pain.
Weight-bearing exercise (such as walking, jogging, stair climbing, dancing or lifting weights) strengthens bone formation and helps prevent osteoporosis or bone loss often seen in women after menopause. Combine a diet rich in calcium and vitamin D with regular weight-bearing exercise for maximum results.
Improved self-esteem is one of the top benefits of regular physical activity. While exercising, your body releases chemicals called endorphins that can improve your mood and the way you feel about yourself. The feeling that follows a run or workout is often described as “euphoric” and is accompanied by an energizing outlook. Exercise can help you cope with stress and ward off depression and anxiety.
And these are just a few of the ways exercise improves your health. Studies have suggested it can also help with certain types of cancer, improve immune function and more.
Putting It All Together: Exercise and a Healthy Diet
Exercise alone produces modest weight loss; when combined with a reduced-calorie diet, the effects are much more impressive. Researchers found that people who exercised regularly and ate a healthy, modest-calorie diet lost weight and improved cardio-respiratory fitness regardless of the length or intensity of their workouts.
It is never too late to reap the benefits of physical activity. Sedentary women 65 years and older who began walking a mile a day cut their rates of death from all causes by 50%.
As a personal trainer, I recommend a combination of aerobic exercise (the type that makes you breathe harder, like walking or jogging) for cardiovascular conditioning, and strength training (like lifting weights or calisthenics) for muscle toning, and stretching to improve your range of motion. Strive for doing all three types, but remember that any exercise is better than nothing.
Contact REVolutionize Your Body if you have any questions or need assistance.