Holistic Fitness
By Lauren Antrosiglio
For
many people, going to gym classes or doing cardio on an elliptical machine is a matter of practicality, if not routine. However, your mountain-climbing, snowshoeing, hiker friends may be onto something. Science says so. Mind your mind According to a 2008 study conducted at Glasgow University in Scotland, exercising outdoors has a 50 percent higher positive effect on mental health than exercising at the gym. The study, which involved 2,000 subjects, showed that people who were physically active outdoors exhibited lower stress levels and a better mood/emotional response than people who exercised indoors. In a 2009 study from the University of Illinois, it was shown that children and preteens with ADHD exhibited higher levels of focus and concentration after walking in a park for 20 minutes. Did the same hold true for those who walked through city or neighborhood streets? Nope. The sunnier side of things Ready to head outside for a workout? You might want to leave the sunglasses at home. Ultraviolet light, which your body converts into Vitamin D, isn’t just absorbed through the skin; it’s also absorbed through your eyes. According to research published in 2012, wearing sunglasses blocks more than 1,500 wavelengths of light that are needed to nourish and protect your eyes. One way to keep your eyes out of direct sunlight but allow them to be receptive to the full spectrum of
Let’s get primitive sunlight is to wear a hat or a visor. Incidentally, full-spectrum lighting has been used to treat depression, Seasonal Affective Disorder, and other afflictions. That’ s because sunlight directly stimulates the hypothalamus gland in your brain as well as your pituitary gland. These glands influence mood, body temperature, thirst, and much more — even your circadian rhythm. Uplifting ideas The prospect of doing weight training outside of the gym without traditional equipment may seem daunting. However, training with your own body weight and nature’s tools is empowering and fun. Want to feel like Rocky or G.I. Jane? Grab some exercise equipment found in your woodsy environment and try the exercises below. In general, do each exercise at a controlled pace until you feel a burn, then repeat a couple of additional repetitions. If, at any time, you feel pain or are unsure you’re using proper form stop and either refer back to the instructions or skip the exercise altogether. Navy SEAL press • Grab two rocks that are roughly the same weight. Choose rocks that you can lift up above your head. They should be heavy enough that it feels like a workout, but not so heavy that you feel pain or strain your body. • Grasp the rocks and stand tall with your arms at your sides and palms facing your body. Place your feet about shoulder-width apart. • Bring both rocks up to your shoulders with your palms facing forward. • Press the rocks up over your head until your elbows are almost locked. • Lower the rocks down slowly to the starting position. “Rocky” sit-ups • Look around for a rock — one that’s not too heavy, maybe 5-8 pounds. • Get in the classic sit-up position and hold the rock against your chest.
• Lift your torso up toward your thighs while cradling the rock. • Lower your torso slowly, letting your back reach the ground. Good ol’ push-ups • Get on your knees, and place your hands in front of you on the ground about shoulder-width apart. • Stretch your feet behind you so you are balancing on your hands and toes. • Tighten your abdominal muscles and inhale as you lower yourself to the ground while keeping your back straight. • Without touching the ground, push yourself back up to the starting position. • If Push-ups are a little too difficult, try doing them on your knees with your ankles crossed.
Zombie squats • Stand with feet about hip or shoulder-width apart with your arms out in front of you. • Bend your knees and squat, pushing your rear out as though you’re about to sit in a chair. Your knees should stay behind your toes. Make sure to keep your back straight. • Squat as low as you can or until your thighs are parallel to the ground with your back straight and feet flat on the ground. • Push back up and concentrate on squeezing your buttocks as you stand. • Although this exercise can be done without equipment, you can cradle a short log or two rocks to make it more difficult. ***** Lauren Antrosiglio is a ASU-degreed personal trainer in Prescott who specializes in weight loss, increasing muscle mass, rehabilitative fitness, functional exercise and senior fitness. Contact her at Info@ PrescottPersonalTraining.Com.
Film Premiere
GMO OMG Feb. 26, 2014 · 7:00 pm Yavapai College Performing Arts Center 1100 E Sheldon Street, Prescott
Tickets $8.00
Symposium Mar. 1, 2014 · 1:00 pm Yavapai College
Library Community Room 1100 E Sheldon Street, Prescott
Keynote Speaker Dr. Lorrin Pang Genetic expert
Tickets $15.00
TICKETS & INFORMATION: 928-717-7755 · COMMED@YC.EDU Sponsored by
GMO-Free Prescott · Community Education at Yavapai College · New Frontiers Natural Marketplace Terroir Seeds - Underwood Gardens · Arcosanti Community Council · Mortimer Family Farms Slow Food Prescott · Pet Headquarters · Kelly Beef
�ENSESMAG.COM • FEBRUARY ���� • FEATURE • �