How Fit Are You?

Fat or Fit?
Being healthy and fit is not just about being thin. Managing health is important for everyone, no matter what their size or shape. Not smoking, eating a healthy diet and managing stress are all vital to good health. Regular physical activity greatly reduces health risks too, even in people who are overweight.

See your healthcare provider to determine your risk for disease and come up with a plan you can stick with to work toward a healthier you!

How Fit Are You?
Are you hoping to get in better shape? The first step is to assess your fitness level when you start. This will help you establish your fitness goals, and it will help you gauge your progress. A fitness test provides baseline information on the three main components of fitness: cardiovascular health, muscular strength and flexibility.

Cardio Fitness
Cardiovascular fitness, a.k.a. cardio or aerobic fitness, is the ability of your heart and lungs to deliver oxygen-rich blood to your working muscles. The more fit you are, the greater your endurance.

The Stairwell Test
Are you short of breath after climbing stairs? It’s not high tech, but the stairwell test is a good way to test your heart rate without going to a gym. Time yourself going up and down a flight of stairs at a medium pace for exactly 3 minutes. At the end of the third minute, locate your pulse and record the result. Record the number of flights as well.

The Brisk Walk Test
You can also test cardio fitness with the brisk walk test. Go for a brisk one-mile (1.6-kilometer) walk. You can do this anywhere, as long as you know it’s exactly one mile long. Length is easy to verify on a treadmill or a track. Also, some walking paths have mile markers. Right before your walk, record your heart rate and the time in your notebook. After you complete the walk, check your watch and record the time it took you to finish in minutes and seconds. Then check and record your heart rate once more.

In the weeks to come, as your cardiovascular fitness level improves, your heart rate value from these two tests should be smaller.

You need a watch with a second hand or a stopwatch to measure your heart rate. There are also smartphone apps that will check this rate. With two fingers, find your pulse in your neck  or wrist. Once you locate it, count the beats over 15 seconds precisely.  Multiply that number by 4 to get your heart rate.

Muscular Fitness

Once you turn 30, you begin to lose muscle mass every decade. Yet muscle strength is critical to both your health and your ability to carry out daily activities.

The Push-Up Test
You don’t need to be at the gym to test muscular strength. After a short warm-up — jumping jacks or a quick walk are good — try to do 10 push-ups using proper form. Place your arms on the ground directly under your shoulders or slightly wider. Bend your elbows to 90 degrees, keep your core tight and don’t let your lower back or hips drop. Then push up. If you can do 10 push-ups without difficulty, you’re starting with acceptable muscle strength. If not, you have something to work up to!

Flexibility
Flexibility is too often the forgotten element of an exercise routine. While building muscles can help you look great, and cardio exercise can give you a “runner’s high,” the benefits of improving flexibility are more subtle — but still important. Added flexibility can help your posture and improve your balance. Find out how flexible you are now so you know how much stretching you have ahead of you.

The Back Wall Reach Test
Sit on the floor with your back flat against a wall. While attempting to keep your legs flat, reach forward with your hands as far as you can. If you can touch your toes with minimal bending of the legs, your flexibility is in good shape. If not, note the location on your body that you are able to reach without bending your knees. If you can make it to your ankles, your flexibility is OK but needs work. If you can only make it to your shins, you need to keep at it! With an increase in flexibility you should be able to increase your range of motion. Make sure to perform a brief cardio warm-up before testing (a short walk is fine).

Note: Anyone with lower back problems should be cautious about pushing past their normal range of motion.

Monitor Your Progress
Now that you know your fitness level, keep track of your progress. Take the same measurements six weeks after you begin your exercise program and periodically afterward. Each time you repeat your assessment, celebrate your progress — and adjust your fitness goals accordingly. Share your results with your healthcare provider or personal trainer for additional guidance.

Source: https://www.presidentschallenge.org/challenge/adult.shtm

Recipe Corner!

Breakfast Burritos  serves 6

Bodybuilder Charles Atlas knew it. Fitness apostle Jack LaLanne knew it. Movie hero Rocky knew it. They all understood that a healthy breakfast was key to their success. This easy breakfast burrito delivers 18 grams of protein, 8 grams of fiber and lots of flavor in a low-fat package.

INGREDIENTS
2 teaspoons olive oil
3 green onions, sliced
4 large eggs. Beaten
1 14-oz. can diced tomatoes with green chilies, such as Muir Glen or Hunt’s, drained
1 cup corn kernels (fresh or frozen)
6 large whole-wheat flour tortillas
1 15.5-oz. can low-sodium refried black beans, such as Amy’s Kitchen, Eden Foods or Kuner’s
1 cup crumbled queso fresco or shredded part-skim mozzarella

DIRECTIONS
1.    Heat the oil in a large nonstick skillet over medium heat. Add the onions and cook, stirring, until soft. Whisk together the eggs, drained tomatoes and corn kernels. Pour into the skillet. Cook, stirring all the while, until the eggs are set. Remove the pan from the heat.
2.    Place a tortilla on the work surface. Spread about 2 tablespoons refried beans in the center. Spoon about one-sixth of the egg mixture on top. Sprinkle with 2 tablespoons cheese. Fold the sides in and roll up. Wrap in plastic wrap. Repeat with the remaining tortillas and filling.
3.    Burritos can be baked straightaway or frozen and cooked at a later date. Individual fresh burritos take 1-2 minutes to warm in the microwave or 20 minutes in a 375F oven. Frozen burritos take 2-3 minutes to warm in the microwave or 40 minutes in a 375F oven.
4.    Serve with your favorite salsa.

NUTRITION INFO PER SERVING
375 Calories    42g Carbohydrate
13g Fat    8g Fiber
3g Saturated fat    481mg Sodium
18g Protein

Recipe source: Alere Kitchens