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Health & Wellness

Wednesday, March 14, 2012


‘Fast’ programs have benefits, drawbacks

Benefits and drawbacks

Quick fixes?

Workouts that work

“If you are looking for a total body transformation and think you can stick to working out a bunch every day, then P90X is great,” says Mac. “If you have the money, then a good personal trainer will help you achieve your specific goals in the least amount of time.” On its website, the American Council on Exercise details the most effective exercises — including lunges, planks and dips — to target the body’s three “trouble areas”: the glutes, abdominals and triceps. “Train everything from the hips to the pits,” says Ross, who reminds clients to add lots of variety to their workout to keep the body and the mind from getting bored. The most important thing is to keep moving. “In order to get fit, we need to up the activity level,” he says. As for Buckingham, she’s happy she mastered The Hundred Pushups: “My arms and shoulders looked great, I felt stronger in my core, and I was proud of myself for photo courtesy of Alex Weber completing a challenge that I Erin Buckingham has made pushups a regular part of her never would have thought I exercise routine. could have before.”

Dr. Barbara Keys, Dr. Colleen Personett, Dr. Michael Mavencamp

West Valley Vision Center, Inc. 570 Riverstone Way, Suite 3 • 479-4700 •

12393206 3-14-12 H&W

“You don’t get out of shape overnight, so you can’t get in shape overnight,” When Erin Buckingham explains Jonathan Ross, wanted to tone and sculpt author of “Abs Revealed” her arms, she chose The and spokesman for the Hundred Pushups program, American Council on Exerwhich, she says, “seemed like cise, a nonprofit organization a great way to challenge” that promotes safe and effecherself “and get results.” tive exercise. She completed the sixRoss explains that many week exercise challenge, quick-result programs have which required participants too narrow a focus, which to do sets of pushups at least doesn’t provide long-lasting three days a week, each time results. increasing the number of Mac agrees, saying, “If repetitions. you don’t make fitness a Buckingham often did the priority in your daily life, program four or five days a you will always find yourweek. self looking for these ‘quick “It takes about five minfixes.’” utes tops a day and is so easy to fit into your schedule,” she says. “I usually did them before I went to bed, just on my floor. No gym needed.” Quick-result programs Buckingham recommends may be short-term, but they the program, which she still could spark lasting change. does a few times a week. “You cannot just go for six “It can be a stepping stone to greater things,” says Ross, weeks, stop and still expect who finds some quick proto look the same,” she says. “It’s a thing that you need to grams can be fun, challenging and motivating. do somewhat consistently.” Still, there’s the risk of injury from over-exercising a certain muscle or part of the body. Whether you want to lose For example, a workout weight or tone up, quickthat targets the shoulders result workouts can be could strain that area, potentempting. tially resulting in injury. Aside from The Hundred “The end result is usually Pushups program, there are getting hurt by the second or many other quick-result prothird day and thinking that grams to consider, including exercise is evil,” Mac says. the Hula Hoop Workout, a “This is unhealthy because 30-minute workout in which overdoing exercise by going you try to get fit while havtoo hard and too fast can ing fun twisting and turning really cause an injury.” with a hula hoop; The Fifty Ross recommends choosPull-Ups Challenge, which ing “a small variety of moveinvolves seven weeks of ments that provide a total training that results in being body response,” including able to do 50 pull-ups; and exercises that entail pushing, playing Wii Fit Plus video pulling, squatting, lunging games to help you get in and twisting. shape while also gaming. “We can’t just focus on “We are an instant gratione movement,” he says. fication society,” says per“Human movements are sonal trainer Amy Mac. “We complex. We move in differwant to work hard at the ent directions.” gym today and slip into our skinny jeans tomorrow.” These programs may be intriguing, but fitness So what workouts are experts say that fast rewards worth the effort? are not always a good thing. KRISTEN CASTILLO

Health and Wellness - Spring 2012  
Health and Wellness - Spring 2012  

A guide to staying healthy in Interior Alaska, geared toward Alaska's growing elderly population.