Monday, May 21, 2018
Health

5 top tips to get fit in 2015

People love to make New Year's fitness resolutions. But though many may work hard for two or three weeks, maybe even a month, most are back to their old sedentary routine by Valentine's Day. "That's because they try to do too much too fast," said Tampa Bay area personal trainer Andre Hudson. "Fitness is a marathon, not a sprint."

Hudson built his business by helping elite high school and college football players shave tenths of seconds off their 40-yard-dash times. Small, incremental improvements over the long haul are the keys to good health. "You have got to take baby steps," said the 40-year-old owner of Pro Builder Fitness. (Check out his work at probuilderfitness.com.) "And you have got to take them every day."

Here are his five top tips to help you get the jump on 2015:

1. Take the stairs.

It is not as expensive as joining a gym or as time consuming as training for a triathlon, but over time, this little life change could pay big dividends. For many people, the biggest challenge will be finding stairs to climb. Hudson likes to run bleachers, but not everyone has access to a football stadium. "If you work on the upper floor of an office building, you might start with one trip up and one trip down your first day," he said. "Make sure you go up and down to work different sets of muscles." Keep track of how many flights you climb so you can add more every day. Quicken the pace if you want to increase your heart rate. "And if you want to work those glutes, skip a step," he added. "You will feel the burn."

2. Run a 5K.

Most elite athletes are goal oriented. While you may not strive to run a 4.4-second 40-yard dash, you might dream of finishing a 3.1-mile race in 30 minutes or less. Having a goal will keep you on the path to total fitness. "I try to run a race every three months or so," Hudson said. "I'm not looking to win. It just gives me something to look forward to." If you are starting from scratch, just walk. Then, as your fitness level progresses, alternate walking and fast walking, then running. "Give yourself something to shoot for," he added. "You will be glad you did after you cross that finish line."

3. Learn to jump rope.

There's a reason why every boxing movie ever made shows an aspiring champion jumping rope. "You won't find a better total body workout," Hudson said. "It works your heart, upper body and legs ... it's old school." Jump ropes are inexpensive — $10 to $20 — and portable. "All you need is a small space and you're set to go." An added plus: the cool factor. "Learn to do it well and people will want to watch," Hudson said.

4. Get outside.

Open the door and go for a walk. "The first step is always the hardest," Hudson said. "You have to get off the couch and get the blood pumping." Start off walking a mile. When you master that distance, walk faster, then longer. "The great thing is that you are outdoors," Hudson said. "While you are out there you will see friends, neighbors and people doing all sorts of things." Maybe you'll decide to try inline skating, standup paddleboarding or tai chi.

5. Pump iron.

Muscle burns more calories than fat. The best way to build muscle is to pump iron — and you may not need much of it to help you tone and build muscle. While some people like to lift weights while watching television, Hudson recommends finding a quiet place where you can focus on form. "It pays to hire a trainer and learn the basics," he said. "Once you know the basic technique, you can lift on your own." But don't get hung up on how much you're lifting. Just be consistent. "Something is always better than nothing," he added.

Contact Terry Tomalin at [email protected]

Comments
U.S. approves first drug developed to prevent chronic migraines

U.S. approves first drug developed to prevent chronic migraines

TRENTON, N.J. — U.S. regulators Thursday approved the first drug designed to prevent chronic migraines. The Food and Drug Administration’s action clears the monthly shot Aimovig (AIM’-oh-vig) for sale. It’s the first in a new class of long-acting dru...
Published: 05/18/18
Know your blood pressure numbers? Today (May 17) is World Hypertension Day

Know your blood pressure numbers? Today (May 17) is World Hypertension Day

Today (May 17) is World Hypertension Day, and the American Medical Association is encouraging people to monitor their blood pressure levels and get high blood pressure, or hypertension, under control. High blood pressure, sometimes referred to as the...
Published: 05/17/18
Study: Depression in men may lower chances for pregnancy

Study: Depression in men may lower chances for pregnancy

Women having trouble getting pregnant sometimes try yoga, meditation or mindfulness, and some research suggests that psychological stress may affect infertility. But what about men: Does their mental state affect a couple’s ability to conceive?The la...
Published: 05/17/18
Tampa General Hospital named among top 100 in U.S., second best in Florida

Tampa General Hospital named among top 100 in U.S., second best in Florida

TAMPA—Tampa General Hospital was named one of the top 100 hospitals in America for the fifth consecutive year, and second best in Florida, according to one health industry website.Tampa General is considered the best hospital in the Tampa area, accor...
Published: 05/16/18
Joe Redner asks Florida Supreme Court: Let me grow marijuana now

Joe Redner asks Florida Supreme Court: Let me grow marijuana now

Even though a circuit judge has ruled that Tampa strip club owner Joe Redner can grow and juice his own marijuana, he was barred from doing so until the appeals process is finished.So Redner’s lawyers filed a petition with the Florida Supreme Court o...
Published: 05/15/18
Heated chemo is the key as Tampa General doctor tackles ovarian cancer

Heated chemo is the key as Tampa General doctor tackles ovarian cancer

Over the span of three weeks, Brenda Gotlen watched as her abdomen got bigger. Her lower stomach felt bloated."It got to the point that I looked nine months pregnant," said Gotlen, a 62-year-old Seffner resident. She made an appointment to see her pr...
Published: 05/15/18
Some health premiums will go up next year. Which party should we blame this time?

Some health premiums will go up next year. Which party should we blame this time?

As some insurers angle for hefty premium hikes and concerns grow that more Americans will wind up uninsured, the federal health law is likely — once again — to play big in both parties’ strategies for the contentious 2018 election.Candidates are alre...
Published: 05/15/18
Blood donations from the ‘Man with the Golden Arm’ saved millions of babies

Blood donations from the ‘Man with the Golden Arm’ saved millions of babies

When he was 14, James Harrison needed surgery. And as he would come to find out, he would also need a significant amount ofstrangers’ blood to survive it.After he had recovered and as soon as he became an adult, Harrison felt compelled to pay it forw...
Published: 05/14/18
UN health agency aims to wipe out trans fats worldwide

UN health agency aims to wipe out trans fats worldwide

NEW YORK — The World Health Organization has released a plan to help countries wipe out trans fats from the global food supply in the next five years. The United Nations agency has in the past pushed to exterminate infectious diseases, but now it’s a...
Published: 05/14/18
Troubling link found between pollution exposure in pregnancy, high blood pressure in children

Troubling link found between pollution exposure in pregnancy, high blood pressure in children

High blood pressure typically occurs in adulthood, so when children develop the condition, it often means something is very wrong. A child might have kidney disease, hyperthyroidism or a heart problem. Obesity can also be a factor.But what about seem...
Published: 05/14/18