Page 44 - LIN.NOVEMBER17WEB

HEALTH & FITNESS
FALL BACK INTO FITNESS

T here is a touch of Fall in the air. Every so that oxygenated blood will get to the tissues in

need. It is not good for the diastolic pressure (bottom
November, the weather breaks and there is
noticeably less humidity than in our summer
number) to go up more than 10mmhg or so. This
months. It was a tough summer with Irma
trying to disrupt our paradise yet we are all ready for number represents the relaxation tone or phase. You
do not want this number to go too high because it
a little cooler weather with less humidity and a great makes the circulatory system work harder and thus
by Paula Allia season is ahead. more demands are placed upon it. A high diastolic
PT, DHSc, MTC, OCS Fall is a time to make adjustments in the foods is indicative of an underlying problem. As you walk
that you eat and the activities that you participate in. or run a little faster, your heart rate will increase but
Seasonally, crops such as squash, pumpkin, chestnuts as your body adjusts and strengthens (heart), the
and apples provide us with excellent nutritional heart rate recovery should improve. If you are unsure
vitamins, fiber and minerals to help of just how hard to push your body find the right
keep our bodies healthy. Squash and professional that can help guide you safely as your
apples contain fiber, vitamin body adapts to the exercise you do you may
C and calcium and apples provide have the feeling that you have more energy
us with quercetin. Pumpkin has a lot and endurance.
Be smart as you of vitamin A and potassium. Brussels Strength training, though relative,

prepare for the sprouts and chestnuts are also packed is important for not only your
heart but the rest of your body
with disease fighting natural
fall and winter phytochemicals and fiber. All of as well. As you exercise to tax
these fall foods can be consumed your body with the right form
seasons by and fill you up while not adding of exercise for you the body
adding fall fuels weight to your body while being develops more tone and
very beneficial. Cold and flu season strengthens and your metabolic
to the body while is around the corner and with so rate may increase. This will get
you into a good position for
getting yourself many people flying in and out of the holiday season that is fast
great state we want our immune
in a better place systems to be prepared! approaching. Muscles burn more
calories than fat and provides us with
In Southwest Florida, the fall is a great
physically. time to ramp up your cardiovascular health the framework to perform everything from
while also toning your body. In addition, getting some simple activities of daily living to playing golf or
strength training 2-3 times per week is very important tennis or even participating in triathlons. Exercise
for your overall well being. It is time to start setting also triggers your body sensors to become more
your goals for 2018 as the new year is fast approaching. sensitive (with the right stimulus). This allows your
The key is to balance yourself with a well rounded joints to adapt with kinesthetic and proprioceptive
program that will work on your whole body’s health! awareness. The end result is that you can become
Cardiovascular training helps to tonify your heart more body aware and more balanced.
muscle and circulatory system with attempts of Be smart as you prepare for the fall and winter
lowering your pulse and keeping your blood pressure seasons by adding fall fuels to the body while getting
in check. Monitoring these vital signs can give you a yourself in a better place physically. This combination
good indication if you are working at the right pace for will also propel your mental attitude into the
you and alterations can be made for each individual’s beginning of a beautiful season. If you need guidance
Fitness Together needs. When a person exercises, naturally their pulse in a program that is right for you, don’t hesitate to
335 14th Ave South raises in order to get more oxygen to the tissues that call the experts at Fitness Together where private
Naples, FL 34102 are working. It is also common that the systolic blood personal trainers and physical therapists are working
239.263.9348 pressure (the top number) will rise depending upon diligently to help others like yourself improve their
FitnessTogether.com/Naples the demands on the body. This number signifies how nutritional, physical, and overall mental well being.
much pressure it takes to push open the aortic valve To Your Health!

44 Life in Naples | November 2017