TheActiveLife || EXERCISE & FITNESS [ research shows ]
ALL IN THE TIMING …
Win-win with a spin: Dancing is fun exercise, especially with a partner.
Work out in the morning for a better night’s sleep. When subjects exercised in the morning, they improved their deep sleep by 75% more than when exercising at night. Source: American College of Sports Medicine
Exercising after meals helps control blood sugar. No surprise that exercise enhances insulin action, and it does so immediately. Source: Mayo Clinic
ExerciseRx
Heartbeats The ancient practice can be a heart-healthy boon, as long as you’re not doing the kind that places you in stifling heat.
Yoga Can Settle Dangerous Irregular
Source: The American College of Cardiology
10 IHRSA | www.heal
thclubs.com
Shall We Dance?
It may be fall, but you’re probably still clubbing and shaking it at some hot out- door parties. That’s good, because you’ll also be burning calories. And yes, you can factor dancing into your weekly workout totals. Just as with your other cardio exer- cises, the intensity and duration of danc- ing determines the number of calories you burn. As you can see from the adjacent chart, 30 minutes of moderate-intensity dancing is comparable to the same amount of time spent walking at 4.5 mph or cycling at 10 mph.
Activity
(30 minutes duration) Casual dancing
Moderate dancing Extreme dancing Slow jump rope Fast jump rope
Cycling @ 5.5 mph Cycling @ 10 mph Cycling @ 13 mph Walking @ 2.5 mph Walking @ 3.5 mph Walking @ 4.5 mph
Calories
233 288 287 357 124 233 330 136 178 240
Expended 205
Photos: Thinkstock (2)
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