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RivalHealth Team

July 2016
Issue 6
Do You Know How to Exercise? Are You Sure?
We understand, more than most that not everyone knows how to exercise in a productive way that improves and/or maintains your overall health and fitness level.
Most people know how to do some exercises. For instance, we all know how to walk, run, and ride a bike. These are great forms of exercise, but should not be the only exercise that you do.

All to frequently we encounter people who are frustrated with their weight loss efforts. They tell us that they have been walking 3 miles 5 days per week for two years; however, they stopped losing weight a year and a half ago. There is simple explanation for the plateau. Just walking isn’t enough.

The fact is, in order to achieve an optimal level of fitness you have to include three types of exercise: resistance training, aerobic exercise, and flexibility/stretching. Each of these modalities has a specific purpose, yet their synergy is what optimizes your health and fitness.

Resistance training forces your muscles to contract by working against an external force such as weights, resistance bands, exercise machines, or one's body weight. This improves your muscular strength and endurance, tones your body, lowers body fat, and protects your bones. Resistance training should be performed 2-3 days per week.

Aerobic exercise elevates your heart rate during activity, which in turn, strengthens your cardiovascular system and improves your body’s oxygen consumption. Doing aerobic exercises helps build endurance so you can stay active longer. According the CDC you need 150 minutes of moderate intensity aerobic exercise per week.

Stretching helps improve range of motion, flexibility, muscle coordination, blood circulation (which increases energy!), and decreases your risk of injury. The American College of Sports Medicine recommends stretching at least 2-3 days per week, but everyday is best.

It is critical to integrate each of these forms of exercise into your regular routine in order to find your optimal health and fitness level. Excluding one of the three types of exercise may leave you struggling with weight loss, injuries, or unable to keep up with your kids. If you are unsure of how to productively exercise for optimal health follow your personalized fitness plan on RivalHealth.

Have you ever wondered who invented the squat?
The truth is no one. Squatting is an innate human movement that one develops at a very young age.
Toddlers can play with a toy for hours, resting in that same position. No one taught them how to squat, they simply did it on their own. Before anyone was able to stand up they had to learn to squat.

In some cultures, squatting remains the go-to resting position throughout the entire lifespan. They squat while eating or waiting for the bus. For others, squatting disappears from everyday life. Why would one cut out such a natural movement?

The squat is a fundamental exercise that has many benefits. It’s a multi-joint movement that primarily focuses on the glutes, hamstrings, quads, and core muscles. In addition to muscular strength, it also promotes neuro-muscular balance. Squatting is functional and applies to everyday activities for all ages. Whether you play a sport, need to pick up your kid, or simply want to get in and out of a chair – including squats in your exercise routine will make all-of-the-above easier.

In order to gain the most benefits and prevent injury, watch this brief video on proper squat form.

Don’t be discouraged if the squat is difficult at first. With practice, the movement will become easier and you will notice improvements in the way you feel and carry out every day activities. It should become natural because, after all, you were born to squat.
LiveFit with Coach Sophie
Sophie Baer
Account Manager
Certified Personal Trainer
Gymtimidation. Are you afraid of work outing in public gyms?
Too many people experience feelings of insecurity and intimidation while in a public gym setting.

I am here to tell you that no one is judging you or criticizing your workout routine. Chances are they are feeling that exact same way. If you feel like someone is looking down upon you, be confident in the knowledge and guidance that RivalHealth provides. Be confident in yourself and be proud that in spite of all adversity you are at the gym working hard to better yourself.

Never let another person stand between you and your best self. If you find yourself in a situation where you feel intimated, remember the wise words of Eleanor Roosevelt, "No one can make you feel inferior without your consent." So, hold your head high and walk into the gym each day with confidence!
Alyssa’s Alternatives
Peach Green Tea
3 Quarts Water
5 Green Tea Bags
4 Peaches
1. Bring 3 quarts of water to a boil. Add in green tea bags and steep for about 5 minutes. Place in refrigerator to chill.
2. Peel and slice peaches. Puree in blender and strain.
3. Combine with tea and enjoy!

About Us

RivalHealth is a fitness-based wellness platform that engages employees with daily exercise and nutrition activities and sustains engagement through social interaction, challenges, incentives and outcomes.