End of Week Review 11/11/2016
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End of Week Review 11/11/2016

We went on one of the last bike rides of the season last weekend. *Sigh* It was sunny with a mild breeze, in the 60's. I have to say that chugging up hills is not my thing, but we went up four on the way out, then two on the way back. My hamstrings get crabby with hills, but the sunshine charged my solar-powered self the entire way. (Yes, I am the light speck on the right side of the hill behind the car. NO! It was not towing me up! I wish.) That was quite a calorie burner, too. It was refreshing to see the beautiful oranges, yellows, and reds breeze past us. What is your last Fall hoorah? Do you have winter sports you enjoy? Let us know in the comments below or email me at totallyfit63@gmail.com. We love to hear from you!

I was impressed with some friends who ran in races lately. One of my youngest daughter's roommates from college ran a 15K and did well. Another friend ran in the Children's Miracle Network 1/2 Marathon recently. Way to go, ladies! Has anyone else ran in a race? This is a great time to get into one because the temperatures are more pleasant for a run. If you are looking for a race, there will be plenty listed on Active.com for your area.

Hey, we have a bunch of holiday items coming into our Store! I am so excited to have a great waterproof tote and lunch tote. Keep looking for great gifts for your family, friends, and even yourself. Not sure what to get? You can always give an e-certificate. They are great for classes, groups, or merchandise in our Totally Fit 4 Life Store. (They are not able to be used for Platform Purple or the Amazon Affiliate Store. Sorry!)

In case you missed them:

Other Good Stuff:

Exercise Tip: Water Aerobics

I was watching a water aerobics class work out while I was exercising with the stability ball and weights. I have to say this: don't follow any instructor who has a class constantly pumping foam 'bells overhead in water exercise class. Here are some tips for water aerobic workouts:

  • the hydrostatic pressure of the water on the body keeps your blood circulating better.
  • When your hands are constantly up, your heart rate increases, but your heart rate can go higher than is safe and you will not realize it until you don't feel right. This is bad if f you have controlled or uncontrolled high blood pressure or heart problems like mitral valve prolapse, cardiomyopathy, etc.
  • Also, with your hands are up in the air pumping, it  can strain the neck and shoulders.
  • The aerobic affect of water exercise will be 13-17 bpm lower than on land, but the water resistance gives you a better overall cardio workout than on land.
  • It also gives you more balanced work with the antagonist muscle pairs. In other words, cardio is best worked with the resistance of the water for a safe, effective fat-burning workout.

Its one thing to do power jumps and pop the hands up for a few reps or a few seconds to do spikes in intervals or to work range of motion above the head occasionally. But the hands belong in the water the majority of the time.  This form of exercise isn't just for elderly people. There are some great Hydroblast classes. Check in your area and splash away!

Aquatic Exercise Association  https://www.aeawave.com/Portals/2/PDF/AEA_Standards_and_Guidelines14.pdf . (I could not link it, but you can copy and past in web browser. Info about where hands should be is on last 1/3 of right hand column on page 5.)

Praises and prayer needs? Feel free to email me at totallyfit63@gmail.com.

Thank you for being you! Many blessings to your week.

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