November Fitness Challenge

All interested DTPers! We'll be meeting at the Loveland Bike Trail in the Nisbet Park area at 7:45 am for an 8:00 am departure. We'll be covering 10 miles total. Please bring your own healthy snacks for eating/visiting after the ride. If you do not have a bike, there are rentals available. They range in price from $10-$25. Their hours during November are 10am-5pm. We have made a request that they open early that day to accomodate our time. Please notify Karma Decker if you are planning to rent a bike. If we have a firm count this may help in our pleas! http://www.lovelandbiketrail.com/LBT.rentbikes.html

If for some reason they are not able to help us out, call around... I bet there are some lonely bikes available for the borrowing. If you have a bike you are willing to share - Let Kay, Pamela or Karma know.

Here's some information on events that some of you may be interested in:
Thanksgiving Day 10K Race/Walk (Registration deadline 11/21/08)
http://thanksgivingdayrace.com/registration.php

Indy Half Marathon on Saturday May 2, 2009 (Last year this race was sold out by the end of November, so anyone interested has to sign up asap!
http://www.500festival.com/marathon/

Do the math!

Hello fellow DTP members!  I am so excited to be posting monthly exercise and fitness tips.  I have been itching to use my Exercise Phys/Sports Med degree for something other than putting band-aids on my kids for the last 10 years.  I wanted to start with something basic at the beginning to get going.  When it comes to staying healthy and fit, I like to think of my general  philosophy as a mathematical equation....as in, "What goes in, must come out".   I am not a believer in fad diets or quick weight-loss plans because I don't think that they are sustainable for the long term.  Barring any medical conditions, there are a few important things to consider when determining what your daily caloric intake should be as well as how active you need to be.  

1.  Determine how many calories your body burns each day.  This is a good website to check out.  You can use their calculators to see what your caloric needs are depending on your activity level and weight loss goals.  

2.  Pay attention to the foods you consume.  It won't take long to get a general idea of what the content is if you start looking at labels and/or other resources that are readily available.  Knowledge is power when it comes to your eating habits and if you are aware of what you are putting into your body, you may be more apt to choose healthier options.  

3.  Exercise!!  Give your body a boost of energy and take pride in improving your health.  When you become more active, your desire to eat a plateful of greasy fries will be replaced by a craving for fresh fruits and vegetables.  

{For example, each day my resting metabolic rate burns around 1300 calories.  If I add in an exercise session and burn between 300-500 calories, I jump up to around 1800.  Then, I figure that my daily kid-chasing, laundry, cleaning, and other running around gives me another 200 or so calories to work with.  If I watch what I eat and try to stay under 2000 calories worth of food each day, I am ensuring that my body will work efficiently to not gain or lose any weight.   I have heard that if you consume even just 100-200 extra calories a day that your body is not working hard enough to get rid of, it adds up to weight gain of 3-5 lbs per year.  It may not seem like much but after 5-10 years of just a little extra here and there, it can really add up.  Likewise, if you try to cut out a few snacks here or there, you could effectively lose weight by burning more calories than you are consuming.}

In closing, it really is quite simple if you do the math.  Stay conscious of what you are putting into your body each day as well as what activities you are doing or could be doing to come out 

ahead.

.........next month  "Effective Exercise"

posted by Sharese