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Top 10 Fitness Time-Wasters
We've all done it. We give ourselves an hour to get in a workout, then end up wasting nearly half of it -- running an errand or two, getting dressed at the gym, chatting with acquaintances we bump into along the way. Even with the best intentions, you can sidetrack your progress if you don't make good use of your time. Think you might be frittering away precious fitness time? Check out what three fitness experts identified as the top 10 fitness time-wasters, and see where you can improve.
1. Spinning Your Wheels. When it comes to strength
training, doing too many repetitions with lighter weights equals wasting
time.
"When we're trying to build strength and build
muscles, we want to attack as many muscle fibers as possible," explains
sports conditioning coach Fiona Lockhart.
That means upping the weight and decreasing the reps: "Fifty biceps curls
might build muscular endurance but you're not going to build the strength
you're looking for," Lockhart says.
Of course, it also takes a lot more time to do 50 reps with light weights than
10 to 15 reps with more weight.
A good rule of thumb: If you're able to do more than 15 repetitions of an
exercise, it's time to increase the weight, Lockhart says.
The same is true of cardiovascular exercise. It's easy to hop on the treadmill
and type in the same speed, incline, and time every single time. But your body
gets used to it.
"If you're trying to maximize time at the gym, work at a higher intensity
for a shorter time," says Teri Trese, MS, a fitness trainer at Pritikin
Longevity Center & Spa. "If you can get and stay near 85% of your
target heart rate, you'll accomplish more for your total
fitness."
2. Failing to Plan. If you haven't been this person, you've seen her
-- wandering from machine to machine with the 100-yard stare of someone whose
mind is elsewhere.
It happens all the time, says Lockhart. You get to the
weight room and float around until you find an open machine. Then your time is
over, and you've only gotten through three or four exercises.
"Think about what you're going to do in advance, then stick with it,"
says Lockhart. "If it's cardio, then get on the treadmill or bike and
focus. Throw in some two-minute intervals."
For weight training, if you're not working with a trainer, become your
own.
"Write a list of six or eight exercises (for different muscle groups) that
you are going to accomplish in the given time," Lockhart says. "When
you have tasks, you get a better workout."
Have an alternate exercise machine in mind in case the one you want is being
used, suggests Debi Pillarella, MEd, exercise program manager for the Community
Hospital Fitness Pointe in Munster, Ind.
"You keep your metabolism stoked by keeping your body moving,"
Pillarella says. "You shouldn't rest for more than 90 seconds or your body
will go back to the pre-exercise state and you increase the risk of
injury."
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Healthy Aging Guide
Indication
Uroxatral® (alfuzosin HCl 10 mg extended-release tablets) is an alpha1-blocker for the treatment of the signs and symptoms of BPH.
Important Safety Information
Do not take UROXATRAL if you have liver problems or if you are taking antifungal drugs like ketoconazole or itraconazole, or HIV drugs like ritonavir.
UROXATRAL can cause a sudden drop in blood pressure, especially when starting treatment. This may lead to fainting, dizziness, and lightheadedness. Do not drive, operate machinery, or do any dangerous activity until you know how UROXATRAL will affect you. This is especially important if you already have a problem with low blood pressure or take medicines to treat high blood pressure. There may be an increased risk of low blood pressure and fainting when taking UROXATRAL in combination with blood pressure medication or nitrates, or erectile dysfunction medication.
If considering cataract surgery (clouding of the eyes), tell your eye surgeon that you are currently taking UROXATRAL or have previously been treated with an alpha-blocker.
Before taking UROXATRAL, tell your doctor if you have kidney problems.
Also, tell your doctor if you or any family member(s) have or take medications for a rare heart condition known as congenital prolongation of the QT interval.
BPH and prostate cancer can cause the same symptoms. However, UROXATRAL is not a treatment for prostate cancer.
The most common side effects with UROXATRAL are dizziness, upper respiratory tract infection, headache, and tiredness.
Please see UROXATRAL full prescribing information.
VIVELLE-DOT (estradiol transdermal system) IS AVAILABLE BY PRESCRPTION ONLY.
INDICATION
Vivelle-Dot is used after menopause to: reduce moderate to severe hot flashes; treat moderate to severe dryness, itching and burning in or around the vagina; help reduce your chances of getting osteoporosis (thin weak bones); and treat certain conditions in which a young woman's ovaries do not produce enough estrogens naturally. Vivelle-Dot 0.025 mg/day is only used to prevent osteoporosis from menopause. If you use Vivelle-Dot only to treat your dryness, itching, and burning in and around your vagina or if you use Vivelle-Dot only to prevent osteoporosis from menopause, talk with your healthcare professional about whether a different treatment or medicine without estrogens might be better for you.
IMPORTANT SAFETY INFORMATION
Estrogens increase the chances of getting cancer of the uterus (womb). Report any unusual vaginal bleeding right away while you are taking estrogens. Vaginal bleeding after menopause may be a warning sign of cancer of the uterus (womb).
Do not use estrogens with or without progestins to prevent heart disease, heart attacks, or strokes. Using estrogens with or without progestins may increase your chances of getting heart attacks, strokes, breast cancer, and blood clots. Using estrogens with progestins may increase your risk of dementia (decline in memory and thinking skills).
Vivelle-Dot should not be used if you have unusual vaginal bleeding; currently have or have had certain cancers, including cancer of the breast or uterus; had a stroke or heart attack in the recent past (for example, in the past year); currently have or have had blood clots; currently have or have had liver problems; or think you may be, or know that you are, pregnant.
The most common side effects that may occur with Vivelle-Dot are headache, breast tenderness, and back pain.
You and your healthcare professional should talk regularly about whether you still need treatment with Vivelle-Dot.
You are encouraged to report negative side effects of prescription drugs to the FDA. Visit www.fda.gov/medwatch or call 1-800-FDA-1088.
Please see Full Prescribing Information for Vivelle-Dot.
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