Healthy Lifestyles for Winter 2020/21

• Don’t skip wellness checks • Taking to the trails • Get the family moving

HEALTHY

A publication of Southern Lakes Newspapers • Winter 2021

Lifestyles

Page 2

HEALTHY LIFESTYLES

WINTER 2021

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HEALTHY LIFESTYLES

Page 3

Preventive care and the pandemic Lifestyles HEALTHY

DON’T SKIP WELLNESS CHECKS, SCREENINGS Procrastination is not typically considered a good thing.

But as the world spent much of 2020 confronting the COVID-19 pandemic, putting certain things on hold became part of the new normal.

In an effort to reduce infection rates, public health officials with the Centers for Disease Control and Prevention and the World Health Organization urged people to limit their in person interactions with people outside of their own households. As a result, many of the things people do on a regular basis, including seeing their physicians for wellness visits, were rescheduled.

It’s understandable that many people postponed preventive care and wellness visits during the pandemic, but it’s also potentially dangerous.

For example, researchers with the Health Care Cost Institute found that childhood vaccinations declined by roughly 60 percent in mid-April 2020 compared with 2019. Other screenings and preventive exams, including mammograms, pap smears and colonoscopies, also declined by significant percentages during the pandemic compared to the previous year.

The National Center for Chronic Disease Prevention and Health Promotion notes the power of preventive care is undeniable. In fact, the NCCDPHP points out that, while chronic diseases are among the most common and costly of all health problems, they’re also among the most preventable.

Annual wellness visits and early detection efforts like routine screenings for at-risk populations can uncover problems before they escalate into something more serious.

In addition, annual physicals, which are provided free of charge through many health insurance policies, provide great opportunities for doctors to advise patients on their overall

health and how to improve it if exams and blood work turn up any red flags.

Visiting a doctor during the pandemic As vital as preventive care can be, it’s understandable if people are hesitant to visit their doctors during the pandemic.

But patients can take certain steps to calm their nerves about booking preventive care appointments during the pandemic.

• Schedule telemedicine appointments. The number of telemedicine appointments has skyrocketed during the pandemic. While the transition from predominantly in-person appointments to telemedicine might have been a reluctant and rocky one at the start of the pandemic, many doctors’ offices have since firmly established their telemedicine protocols.

The Mayo Clinic advises patients who have not yet tried telemedicine to contact their doctors’ offices to arrange an appointment.

• Inquire about office procedures. Doctors try to keep patients healthy, not get them sick. Various medical organizations, including the American Academy of Family Physicians, have provided thorough checklists to help physicians prepare their offices to welcome patients during the pandemic. Patients can ease their concerns by contacting their doctors’ offices and asking them about their pandemicrelated protocols.

• Don’t hesitate to make requests. There’s no such thing as being too safe from COVID-19, so patients can work with their doctors to calm their fears even further. Ask to pay copays over the phone and request that the front desk call you when the doctor is ready so you don’t have to sit in the waiting room.

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Winter 2021

A publication of Southern Lakes Newspapers www.MyRacineCounty.com 1102 Ann St., Delavan, WI 53115 • (262) 728-3411

EDITOR:..........................................Tracy Ouellette SECTION DESIGNER:........................ Jen DeGroot CREATIVE/PRODUCTION DIRECTOR:......................................... Heidi Schulz SPECIAL SECTIONS ADVERTISING:............................Vicki Vanderwerff For advertising opportunities in our publications, call (262) 725-7701, ext. 134.

ABOVE: Preventive care is an important component of health care, even during a pandemic. Annual wellness visits and early detection efforts like routine screenings are important to maintaining the health of you and your family.

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HEALTHY LIFESTYLES

WINTER 2021

How to track your progress en route to getting healthy Each January, many people resolve to improve their overall health in the year ahead. Such resolutions can serve as motivating factors that compel people to live longer, healthier lives.

New Year’s resolutions have proven hard to keep. While it’s difficult to pinpoint how many people are successful with their resolutions, reports indicate that success is typically elusive. A recent report from U.S. News and World Report found that 80% of resolutions fail by February.

One of the tricks to realizing a resolution is to continue making progress toward your goal. Finding ways to measure progress can make the difference between staying the course in the year ahead or having your resolution fall short.

sticks and motivators en route to getting healthy. A partner who’s also striving to get healthier can make it that much easier to get to early morning or late night workouts.

This person can make sure you’re up in the morning and let you know if it’s been awhile since you’ve shown the commitment necessary to achieve your goal.

If your workout partner is more than halfway to his or her goal by mid-year and you’re lagging behind, you can compare routines to determine if there’s any tweaks you can make to increase your chances of being successful.

Set specific goals It’s essential that people who are hopeful that a New Year’s resolution will help them get healthier be specific when setting their goal. For example, it’s easy to determine if you’re on a path to success if you declare your intention to lose 10 lbs. rather than simply saying, “I want to lose weight.”

If your goals are specific, you can set benchmarks throughout the year that help you measure the progress you’re making en route to achieving your ultimate goal. If you want to lose 10 lbs. and you’ve lost six by the end of June, that’s measurable progress toward your goal that can motivate you to keep going.

Take a friend along Friends also can serve as both measuring

Document everything Strava is an internet service that tracks exercise and incorporates social networking.

Strava helps millions of runners and cyclists track their workouts so they can see if they’re staying the course each day or falling short of their goals. Such services can be highly effective at tracking progress, but people aiming to get healthier also can use a notebook to keep detailed records of workouts, caloric intake and other factors that can help them get healthy.

Visit your physician Doctors can be invaluable resources as people try to get healthy. Schedule a physical early in the year and ask your doctor to help you set goals. Then schedule a follow-up later in the year to see how your efforts are affecting your overall health.

Few things can prove as motivational as a good report from the doctor.

Resolutions have a tendency to fall by the wayside. But with some effective metrics, people can make serious progress toward getting healthier in the year ahead.

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HEALTHY LIFESTYLES

Page 5

Evan Hanrahan, 12, (above and right), of East Troy, is a member of the Mukwonago Composite Mountain Biking Team. The team is a member of the Wisconsin High School Cycling League, which is part of the National Interscholastic Cycling Association. Hanrahan recently won the first-ever Wisconsin NICA League Essay Contest.

SUBMITTED PHOTOS Healthy Lifestyles

taking

to

the

Mountain biking helps area youth deal with anxiety

By Tracy Ouellette EDITOR

ometimes life is scary, and sometimes, as with 2020, life is really scary. For one area 12 year old, the sport of mountain biking has been the answer to the added anxiety and stress of a world dealing with the worst health crisis in a century.

Evan Hanrahan, of East Troy, joined the Mukwonago Composite Mountain Biking Team a little more than a year ago because he wanted to up his physical exercise and he thought he would enjoy the sport.

“My neighbors were in it and I originally wanted to do downhill mountain biking. I still want to do that in the future, but I ride the trails now with the team,” Hanrahan said.

For Evan to step out of his comfort zone and into a sports team setting was a big step, mom Shelby said.

“Evan has high-functioning autism, ADD and anxiety, so this was huge,” she said. “He got a mountain bike for Christmas last year and he said, ‘I’m going to be a downhill mountain biker,’ and I said, ‘Okaaaay, I guess we’ll just up the life insurance,’” Shelby recalled with a laugh.

With Evan’s enthusiasm for the sport growing, Shelby said she had a conversation with their neighbor, who suggested they talk to the team coach Mike Seiler.

“I spend two hours on the phone with Mike, he’s just fantastic,” she said. “It’s almost like a secret, this team. No one knows it exists. It’s done wonders for Evan, wonders with his doctors, with his schooling, it’s just transformed this thought patterns

and everything.”

Seiler, and the other 13 coaches for the team are volunteers who enjoy working with the middle and high school age kids and promoting the sport.

“Evan and all the kids really keep us young and remind us why we ride and why we coach,” Seiler said.

He said he was impressed with Evan from the start, because of his willingness to work for his goal.

“He had a lot of hesitation joining the team, and his mom and him and I talked things over to ease the anxiety. I knew it would be tough in the beginning, but the fact that he was really willing to try it and show up for practice again and again, I knew he really liked this and wanted to spend his energy there,” Seiler said.

As Evan continued to show up for practices and show a real dedication to riding, Seiler said he began to open up emotionally and bond with the coaches and other team members.

“The coaches really like riding with him and he really liked riding with them,” he said. “He started making friends and hanging out with his teammates after practices instead of just heading to the car. You could just see him growing and that’s one of the reasons for the sport, to help kids grow.”

Seiler said this past season was different because of the pandemic, and while some of the kids chose to ride on their own instead of with the team, Evan showed up every day.

“As our practices progressed and there was even more press on COVID, some athletes chose not to continue, some rode on their own and some hung in

See BIKING, Page 6

trails

How mountain biking helped me during the COVID-19 pandemic This is my first-year mountain biking. I have never been an athlete before. Competition scares me, and I have felt I was not good enough so I would sit out at school. Team sports are overly competitive for me. I am just not a ball and bat kid.

Just before the pandemic started, I tried mountain biking for the first time with an adult friend. The first time I went down a kettle in my backyard I felt a rush of excitement. I found when I am biking it makes all the burdens on my life be behind me.

The pandemic hit in March, and I found a local biking team called Mukwonago Composite team. COVID-19 scared me, and my learning how to bike freed me from the fears of getting the disease because it took my focus off the media and I was able to put the new focus on the skills it takes to ride the local trails.

There are days I felt I could not do anything right and I should not be on the team. My coaches and team helped me with my self-confidence in believing I can. When doing an incline at Alpine Valley Ski hill, I wanted to give up. Coach said, “Do not say you can’t because I know you can! If you say you do not want to, that is one thing, but you don’t say you can’t do it.”

He kept talking to me as we made our ascent and before I knew it, I was at the top. I made it!

Some days my high anxiety and A.D.D get in my way. But being part of the team has made me feel included for the first time in my life. I am really looking forward to 2021 and I’m going to try competitive racing with my team. They believe in me that I can do it if I do not give up, and they never judge me or make me feel like I am not part of the biking family.

I know I’m different, but my team and coaches like me for who I am, and I think I found a place I really belong. I am proud to be a NICA athlete, wear my uniform, and grow in this new sport.

~ Evan Hanrahan Grade 7

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HEALTHY LIFESTYLES

• Biking

WINTER 2021

(Continued from page 5)

there. Evan hung in there. As a team we do some pretty advanced trails and that provides an opportunity for a challenge, which he likes. But sometimes he would get upset if he couldn’t do the long hill or it was too hot to go longer, he really wanted to be challenged.”

Again, Evan’s willingness to take on bigger challenges was something his coaches found inspiring while they watched him grow emotionally and as an athlete.

“It was a big surprise to him when he realized everybody has some tough days,” Seiler said. “He didn’t know that. He thought he was alone in his struggles.

When he realized that some days are just tough, where you feel every tree is out to get you, and other days are great days, where everything flows, he began to realize he wasn’t alone.

“Day by day he got more comfortable and by the end of the season he was sharing jokes, forming relationships, having fun. It didn’t happen all at once, but you can see this is a really good fit for him.”

Evan said joining the team has changed a lot about his life and can’t wait for next season to start.

“I like hanging out with my friends and riding the berms, I especially love the berms! You can go around a corner with it and it’s like a wall ride. It’s slanted and it’s made of dirt,” he said.

Writing it out Mountain biking has been an integral part of Evan’s ability to deal with the pandemic this year.

“The sport allows you to get away from burdens and ups your physical activity and meet new people,” he said.

“It’s fun and it gets you away from the scariness right now.”

Evan recently won the first ever Wisconsin National Interscholastic Cycling Association Essay Contest: “How Has Mountain Biking Helped You During the COVID-19 Pandemic.”

Award winners were selected by an outside jury from a pool of applicants representing 72 teams throughout the league, which includes over 1,208 student/athletes.

Evan said he felt compelled to write the essay so others could see how the sport has helped him and to

raise awareness of the team and mountain biking in general.

“I wanted to spread the idea of the mountain biking experience and my feelings about it and why you can do it. It really helped with my anxiety, autism and ADD. It gives me a different focus other than the current situation in the world. COVID gave me anxiety,” he said.

Writing the essay itself also induced anxiety in Evan, but he was determined to overcome it.

“The first few days I was really scared of doing it, but I eventually went ahead and did it over the course of two or three days,” he said. “Mom helped out, she proofread it and helped with the spelling and grammar. I like to write, but I’m not so good with the handwriting.”

“He definitely poured his heart out,” Shelby said. “He can’t read it out loud to you – he loves to share it – but says ‘I just can’t read it out loud.’”

Evan’s coach was, once again, taken aback at his determination and grit.

“The essay is fantastic,” Seiler said. “I was really pleased he felt confident enough to write about his experience. To put pen to paper and put yourself out there is something I didn’t think he was quite up to yet, so that’s another huge growth experience for him.”

About the team The Mukwonago Composite Mountain Biking Team is open to kids in sixth through 12th grades and is allinclusive.

“There are no qualifying tryouts,” Evan said. “You don’t have to pass a test to get in.”

Seiler said the annual “tryouts” they hold are just that, a chance for the kids to try mountain biking to see if it’s something they would enjoy.

“We serve the whole area and anyone who’s interested can join. We’ll find a team for them or they can ride individually,” Seiler said. “Our motto is ‘More Kids on Bikes’ and how you ride is all up to you.”

For more information about the team, email hsmtbteam@gmail.com.

As for Evan, he’s enjoying school, playing video game (his favorite is Gran Turismo), ping pong and Uno

Evan Hanrahan, of the Mukwonago Composite Mountain Biking Team, commemorates the completion of the repair of biking features at the John Muir Hiking-Biking Trails.

SUBMITTED PHOTO Healthy Lifestyles

while waiting for the next season. He also bikes with his brother, Ryan, who plans to join the team as soon as he’s old enough.

“He’s only 8, he’s got to wait three years,” Shelby said.

Mom and dad, Dan, are enjoying watching Evan grow.

“He’s just blossomed this last year,” Shelby said. “He started going to Woodland Academy in Dousman the winter of his fifth-grade year and now he’s in seventh and he’s just amazing. It’s the perfect school setting for him and the biking has worked together with that.

“Evan’s had some tough times over the years with some people not understanding him. The only thing I have to say to that is, ‘Don’t judge a book by it’s cover.’”

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Page 7

Many winter outdoor activities may appear safer when it comes to spreading viruses. However, they still carry the inherent risk of physical injury, and it’s important to take special precautions to protect yourself and family.

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Tips to enjoy favorite winter activities safely Staying active is important during the COVID-19 pandemic, and for many people, that means pursuing outdoor activities where fresh air is plentiful and social distancing is easier to achieve.

During winter months, that includes popular seasonal activities such as sledding, ice skating, skiing and more.

While doctors applaud people for staying active and keeping safety measures in mind, they also are preparing for an uptick in injuries associated with these types of activities.

Consider skiing and snowboarding, for example. Falls are common whether you’re new or are experienced in these sports.

Technique and safety gear can make a big difference.

“Ski season is coming and ACL tears are common,” said orthopaedic surgeon and American Academy of Orthopaedic Surgeons spokesperson Jason Koh. “Research has shown that keeping your arms forward and hips over the knees can reduce the risk of injury. Many injuries occur from falling backwards and the knee twisting. Make sure your bindings are appropriately adjusted for your ability. For snowboarders, wrist injuries are common, and based on research I’d recommend wrist guards for protection.”

According to the Consumer Product Safety Commission, more than 119,625 skiing- and snowboarding-related injuries are treated in emergency departments,

doctors’ offices and clinics annually.

However, there are many other winter activities where it’s important to be mindful of injury and take smart steps to stay safe.

Annually, health care facilities treat more than 20,177 snowmobiling-related injuries, more than 23,110 sledding and tobogganing-related injuries, and more than 43,596 ice skating-related injuries.

Before you head outdoors to enjoy your favorite winter activities, consider these smart safety tips from Koh and fellow bone and joint health experts at AAOS: GEAR UP Always wear appropriate protective gear for whatever activity you’re doing.

This includes helmets, gloves, goggles and padding. Remember, for kids, gear from last year may not fit this year due to growth. Use new or updated gear that fits properly for the best protection.

CHOOSE PROPER FOOTWEAR Make sure footwear is the right size and fits properly. For sports like ice skating and skiing that require special footgear, rent or upgrade if options no longer fit or are damaged. For other outdoor activities, use high-quality winter boots with a non-slip base, such as a rubber sole. Wear long socks and keep insides of footwear dry.

WEAR LAYERS For warmth and protection when playing outside, wear several layers of light, waterand wind-resistant clothing. Layering allows you to accommodate your body’s constantly changing temperature. Choose layers that aren’t too tight or loose to help the body breathe while also retaining heat and blocking the wind.

WARM UP AND STAY AWARE Before you head outdoors for any activity, warm up muscles with light exercise for 10 minutes. When outdoors, don’t overdo activities and recognize when fatigue is setting in and you need to take a break or call it a day. Pushing yourself when your body is exhausted can increase risk of injury to yourself and others.

KNOW AND ABIDE BY THE RULES Every winter sport has unique rules and even etiquette that often stem from safety concerns. If you’re not sure, ask. Use all equipment as it’s intended, and if you’re new to an activity, consider taking a lesson that includes learning how to fall correctly to reduce the possibility of an injury. If taking a lesson, ensure to follow COVID-19 guidelines.

STAY AWARE Seek shelter and medical attention

immediately if you or anyone with you is experiencing hypothermia or frostbite. Frostbite signs include numbness, skin that is waxy, or discolored skin that is yellow, gray or blue. Hypothermia signs include shivering, exhaustion, confusion and slurred speech.

If you find yourself in an emergency, dial 911.

“We want to share bone and joint safety information to help reduce the likelihood of falls and injuries, as well as provide general injury prevention tips to keep people healthy and enjoying the outdoors throughout winter,” Koh said. “With a few proactive steps everyone can maximize winter without putting their musculoskeletal frames at risk.”

For additional information, visit orthoinfo.org.

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HEALTHY LIFESTYLES

WINTER 2021

The best ways to grill fish Grilling lends itself well to many different foods. The smoky, flamelicked flavor of foods prepared on the grill is hard to replicate by other means of cooking.

Many people turn to grilling each night, even during the winter months.

Fish is one food that can sometimes cause grilling-related anxiety. The tender, flaky nature of fish makes it seem like a poor fit for the grill, simply because it can fall through the slats. Yet grilling fish is easier than one may think when they utilize these methods of cooking.

FOIL PACKETS Grilling fish in foil packets is relatively foolproof. Simply place the fish on a thick piece of aluminum foil and add seasonings and other ingredients, like lemon slices or vegetables. Fold it up into a pocket that is completely sealed so that no juices or steam can escape. Then grill for 10 to 15 minutes, depending on the thickness of the fish. The steam and moisture will keep the fish succulent.

SEASON THE GRILL Much like a chef properly seasons a cast iron grill, the same technique can be applied to grill grates, says Cooks Illustrated. Apply a generous amount of cooking oil to the grates

and allow them to heat up. This adds a nonstick element to the grill, and fish fillets will be less likely to adhere to the grates and prove troublesome to get off in one piece. Removing excess moisture from the fish with a paper towel also can help.

WOOD PLANKS Utilized a well-oiled plank of fragrant, food-grade wood on which to cook the fish. The fish will take on the flavor of the wood as well as cook without sticking to the grill.

GRILL BASKET Visit a cooking supply retailer and you’re bound to find different grill baskets that house flaky fish to make it easier to cook these on the grill. The basket keeps the fish from breaking apart while cooking and turning.

Various foods can have a beneficial effect on mood, potentially helping people to stay positive when doing so proves challenging.

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CHOOSE THICK CUTS Certain fish, or those with a texture similar to meat and poultry, may stand up better to direct grilling.

Salmon, tuna and swordfish are just a few options to try, offers the cooking resource Delish.

Fish and other seafood can be tasty and quickly cooked on the grill with the right techniques.

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Foods that can positively affect mood

No one is immune to the occasional bad mood. Whether it’s the weather, waking up on the wrong side of the bed or another variable, various factors can have an adverse affect on a person’s mood.

Food is one factor that can have a positive effect on mood. Certain foods have been found to positively affect mood, so incorporating them into your diet may help you stay positive even on those days when you get up on the wrong side of the bed.

FATTY FISH A study from British researchers published in the Archives of General Psychiatry found that a daily dose of an omega-3 fatty acid called eicosapentaenoic acid, or EPA, helped patients with depression significantly reduce their feelings of sadness and pessimism.

Hackensack Meridian Health notes that salmon, albacore tuna, sardines, trout, and anchovies are rich in omega-3 fatty acids.

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NUTS AND SEEDS The minerals selenium, copper, magnesium, manganese, and zinc have all been linked to mental health, and nuts are rich in each of those minerals. Hackensack Meridian Health notes that almonds,

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sunflower seeds, pumpkin seeds, walnuts, and peanuts are particularly good sources of the immune system-boosting minerals zinc and magnesium.

DARK, LEAFY GREENS Dark, leafy greens like kale, spinach and collards are rich in iron and magnesium, both of which can increase serotonin levels and help reduce feelings of anxiety.

Dark, leafy greens also help the body fight inflammation, which can have a positive effect on mood. A 2015 study published in the journal JAMA Psychiatry found that brain inflammation contributed to certain behaviors, including low mood, that appear during major depressive episodes.

DARK CHOCOLATE Chocolate lovers may be happy to learn that dark chocolate can improve mood.

A 2009 study published in the Journal of Proteome Research found that dark chocolate helped to reduce levels of the hormone cortisol, which has been linked to stress. Hackensack Meridian Health notes that, when consumed in moderation, dark chocolate made of at least 70 percent cocoa can help people relax.

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Page 9

People of all ages should include physical activity in their preventive health care routines. Upping your activity level can help you feel better, function better, sleep better, and reduce their risk of many chronic diseases.

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Get moving Staying healthy is a full-time job for people of all ages. While it might not always prove so easy to exercise or eat right, the benefits of healthy living are undeniable.

According to the Partnership to Fight Chronic Disease, “prevention” refers to helping people avoid getting sick or identifying diseases early so treatment can begin. Immunizations and disease screenings are two vital components of preventive care, but children, adolescents and adults can take more active roles in preventive care by embracing physical activity.

The Department of Health and Human Services notes that physical activity fosters normal growth and development and can help people feel better, function better, sleep better, and reduce their risk for a large number of chronic diseases.

Reducing risk for chronic disease keeps people out of the doctor’s office, or even the hospital, and it also can help save considerable amounts of money.

One report from the The Milken Institute estimated that high chronic

disease and obesity rates are responsible for more than $1 trillion in lost productivity in the workplace every year.

In addition, the National Commission on Prevention Priorities notes that increasing the use of five preventive services to 90 percent can save more than 100,000 lives in the United States each year.

Such services include advising smokers to quit and offering medication or other assistance to help them and providing flu shots for people age 65 and older.

In recognition of the role exercise plays in preventive care, the DHHS recommends children, adolescents and adults follow these physical activity guidelines: Children and adolescents The DHHS recommends that children and adolescents between the ages of six and 17 should get 60 minutes or more of moderate-to-vigorous physical activity every day.

• Aerobic – Most of the 60 minutes or more per day should be either moderateor vigorous intensity aerobic physical

Physical activity guidelines for children, adolescents and adults

activity and should include vigorousintensity physical activity at least three days a week.

• Muscle-strengthening – As part of their 60 minutes or more of daily physical activity, children and adolescents should include muscle-strengthening physical activity at least three days a week.

• Bone-strengthening – As part of their 60 minutes or more of daily physical activity, children and adolescents should include bone-strengthening physical activity at least three days a week.

Parents can consult with their children’s physicians to determine age-appropriate muscle- and bonestrengthening activities for their youngsters.

Adults The DHHS advises adults to make a concerted effort to move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderateto-vigorous physical activity gain some health benefits.

For substantial health benefits, adults should get at least 150 minutes to 300 minutes of moderate-intensity, or 75 minutes to 150 minutes a week of vigorous-intensity aerobic physical activity each week. An equivalent combination of moderate- and vigorousintensity aerobic activity can serve as a substitute. Ideally, aerobic activity should be spread throughout the week.

Adults should do muscle-strengthening activities of moderate or greater intensity that involve all major muscle groups two or more days a week, as the DHHS notes these activities provide additional health benefits.

These guidelines also apply to older adults, but older adults also should incorporate balance training into their exercise routines. In addition, the DHHS urges older adults to consult with their physicians about the appropriate level of effort for physical activity relative to their level of fitness.

More information about exercise is available at www.health.gov.

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HEALTHY LIFESTYLES

WINTER 2021

The basics of interval training Routine exercise is a key component of a healthy lifestyle. When attempting to incorporate exercise into their lives for the first time or after a long layoff, adults may go through a trial and error period as they attempt to find a routine they enjoy. Interval training is one approach to exercise that may be worth consideration.

What is interval training?

Sometimes referred to as high-intensity interval training, or HIIT, interval training involves alternating between short bursts of intense exercise and brief periods of rest or less intense activity. The Mayo Clinic notes that periods of high-intensity exercise may be as brief as 30 seconds, while the less intense portions of the routine typically last between one to two minutes.

What are some benefits of interval training?

The time constraints of traditional workouts may compromise busy adults’ ability to exercise regularly. But interval training sessions don’t tend to take as long thanks to the periods of high-intensity exercise. According to the Harvard Medical School, an interval training session that lasts 15 to 20 minutes can produce the same cardiovascular results as a more traditional, moderate 30-minute

Interval training can be a great way to get vigorous exercise even when time is limited.

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exercise session.

Interval training also can help people who are not constrained by time get better results. The Mayo Clinic notes that, as a person’s body adjusts to more high-intensity exercise, his or her aerobic capacity will improve. That should enable them to exercise for longer periods of time at a higher intensity, producing better results over the long haul. Before increasing the intensity of their workouts, adults can consult their physicians to ensure they’re capable of doing so safely.

Interval training also can be beneficial to people without access to exercise equipment, a position many fitness enthusiasts found themselves in during the COVID-19 pandemic. Without access to weights due to gym closures, some people may have found their workouts lacked the intensity they had grown accustomed to.

By interval training when running,

cycling, walking, swimming, or using cardiovascular machines, adults can make their workouts more intense.

Can anyone utilize interval training?

Getting a physical prior to beginning an interval training regimen can help people determine just how much intensity they can handle. But alternating between intensity levels during a workout should be something most adults can handle, especially after they consult with their physicians about the level of intensity their bodies can handle.

The Mayo Clinic also urges people to consider their risk for overuse injury.

Muscle, tendon and bone injuries can occur if exercise regimens become too intense too quickly, so take things slowly at first and readjust intensity levels depending on how your body reacts.

(METRO CREATIVE)

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