Thursday, June 21, 2007

Learning to Commute on Your Bike

Kare 11 recently aired a story about how you can save yourself up to $5 per tank of gas by doing simple things with your car: maintaining proper air pressure in your tires; removing extra weight from your trunk; reducing your speed; and keeping the filters clean.

While respectable indeed, I'm here to help you save twice that amount AND help you get healthier in the process by riding your bike to work!

But before that, let me just say that I've been commuting by bike to work since I landed my 1st job at age 16 (almost 30 years). And if you want to count newspaper delivery, age 12. It's simply part of my life and who I am, but it doesn't need to be that way for everyone: riding your bike is as simple as enjoying the sweet smells of summer, lonely road sunrises in Fall, and the satisfaction of knowing that riding your bike is both environmentally and physically healthy. It's also a great way to build strong, lean legs!

And while on a tangent, let me also add that one of the most enteraining parts of my day these days is riding the greenway between the River and Uptown. Whatever it is, this stretch of bikeway s a constant parade of the variety and depth of the Twin Cities cycling community. I've seen: Dorothy with Toto in a basket; a Bride wearing a Wedding Gown; teen groups on bmx's with a boombox; more exposed skin than is otherwise acceptable in public; cruisers carrying uptown's uniqueness; recumbants with short, fat, tall, and; and very very senior riders on 3 wheelers. A photographer shooting A Day in the Life of the Greenway would have a very impressive book!

But, getting back into the bike lane, here are the things you need to know to get started with Getting to Work on your bike here in the Twin Cities:

1. The right Gear. You don't need to spend thousands on a bike or clothing, but you do need to have a well maintained bike and layered clothing. Go to your local bike shop to get set up (not Walmart or Sams). If you end up riding a lot (3+ days per week), you would do well to get fit for your bike - bike shop specialists match the geometry of the bike to the dimensions of your torso, arms, and legs. If you do $pend extra, spend it on rain gear: you will get caught in the rain, and being prepared to ride in the rain will help keep you in the saddle if you can only ride one or two days per week.

Despite the highly envied fashion appeal of bright, multi-colored jerseys, most cyclists really aren't pretending to be from theTour de France, but simply trying to BE SEEN and stay healthy on the roadways. And you should too. As it turns out, the best materials and workmanship normally do get tatooed with logos and sponsor graphiti (which helps pay for the garments), so they are indeed popular with experienced cyclists. What's important is that you own something very brightly colored to be seen on the road.

2. The right route. Planning a route is essential. You will discover and appreciate roads and neighborhoods cycling to work that you would otherwise never see, but some planning is required. Your local bike shop will, once again have local maps for commuters. First look for routes that overpass freeways where auto traffic does not interchange with the freeway, and plan the rest of your commute around those: the most dangerous part of any ride is crossing a freeway where cars and trucks are accellerating into merge lanes to jump onto the freeway. Bike pathways, bike lanes, and other wide avenues are normally well marked on local bike maps, but you will sometimes find residential street routes just as bike friendly.

Plan on trying a few different options: you'll need to experiment a bit to discover the best places to cross arterial roads, avoid traffic, avoid traffic lights, and feel separated from or safe with auto and truck traffic.

And perhaps most important of all - identify service organizations (coffee shops, convenience stores) along or near the route that might come in handy if you have a breakdown or need to rehydrate.

3. The right light. Lengthly Minnesota days are a true delight for cyclists. Mid summer you can start as early as 5:45AM and finish as late as 9:00 PM without the need serious lighting. For these hours, all you'll need is a $25 flashing headlight and a $25 flashing tail light. Buy and use these if you're riding before 8:00AM or after 7:00PM. While you may not notice any light from them, twilight hours, shadows, and sun glare make seeing cyclists difficult for motorists when the sun is low on the horizon. You'll need a more expensive halogen system if you ride earlier or later, and as daylight diminishes towards fall.

4. A change of clothes. Plan to sweat a bit, especially in humid summer conditions. You have two choices: you can either carry a pack, or bring a change of clothes to your office the day (or days) before your ride. Supply your office with soap and sundries if you are priviledged enough to work for an employer who has a shower and locker room. Stock it with a supply of pre-moistened handy wipes if not. HOT TIP! If you don't mind smelling a bit like baby powder, baby butt wipes do a fabulous job of cleaning the crevices and deodorizing after a ride.

5. The right place for your Bike. Many offices and office building have bike racks for daytime storage. It's plenty safe to leave your bike there if it is a well lit area with plenty of foot traffic. If it's secluded, however, or in a bad neighborhood, or if you have a really, really nice bike, or if you simply want everyone in your office to know that you are riding your bike to work (it is contageous!), you may prefer to stow it in your office or someplace nearby. In 25 years of riding to work, I've never been denied access to my office with my bike. You may get some curious looks, but no one will tell you that you can't bring your bike in the building. It is sometimes more convenient and less conspicuous to take the freight elevator or service entrance to avoid other workers arriving before you clean up and change. Unless you like mingling in tight biker shorts.

So there you have it! Enough to get started! Drop me a line if you have questions, or subscribe to our quarterly newsletter if you would like to get even more Minnesota health and fitness tips.

Thursday, May 24, 2007

Surprise! Surprise! Diabetes Drug increases chances of Heart Attacks!

Last Tuesday a study released from a Cleveland Clinic linked a popular diabetes drug to heart attacks. The drug, called Avandia from drug maker Glaxo Smith Kline, significantly increases the risk of heart attack and death, according to the report.

Millions (only Glaxo Smith Kline knows how many millions) of type-two diabetics now take the drug to help control blood sugar.

Wow. Imagine that - a drug that has side effects. Guess that's not a huge surprise, but given that heart disease is actually a leading cause of death among diabetics it makes you wonder both 1: just how the heck can a drug company get this thing to market?; and 2: why the very department (Food and Drug Administration) in place to prevent this type of market risk didn't catch the seemingly overwhelming side effect evidence?

And this is not insignificant evidence:

Dr. Steven Nissan, the Cleveland Clinic physician authoring the report states that "Avandia appeared to increase the risk of heart attack by 43% and the risk of cardiovascular death by 64%." Whoa! Those are pretty big numbers.

As is usual when the dollars spent on this type of 'medication' are concerned (remember the Merck recall of the widely used Vioxx back in 2004?), Glaxo Smith Kline, is standing by the safety of its product and the Food and Drug Administration says they'll "investigate."

Doctors, the New England Journal of Medicine adds, should use caution before prescribing this medication. And so, while Glaxo is "standing by," a few thousand more diabetics will dropping dead from Avandia.

But here's the clincher:

Widely recognized to both reduce the risk of heart disease and improve the hormonal imbalances diabetics face, REGULAR EXERCISE AND WEIGHT LOSS could & should be the 1st thing doctors prescribe!

Sigh. Will there every be a day when the medical community simply says: go loose the 50#, and come see me in 6 months .... before putting a patient on drugs?

Visit Fitness Together for more information about starting up on improving your health.

Thursday, May 17, 2007

New Exercise Video Available

Check out our newly posted YouTube Video Titled 50 Exercises for 50 Bucks! It's also on our website.

Before Spending a Dime on Expensive Home Exercise Equipment, try this DVD, along with just $50 in home exercise equipment to see if you really can follow a home exercise program!

Randy Zarecki, An Advanced Certified Personal Trainer, Fitness Together Personal Training Studio Owner, and frequent TV and Radio Guest, shares his 20+ years of fitness programming expertise within this interactive DVD. He introduces and demonstrates over 50 exercises that can be done with just $50 of home fitness equipment!

All waivers apply: don't do anything stupid.

Monday, May 7, 2007

Startling Infomation About Fitness

Constantly, we are hearing it in the news that there are more people that are obese than ever before. In fact, almost 65% of the U.S. population is considered to be overweight or obese. But at what cost is there to you if you fall in this category?

To begin, it will cost you about 37.7% more money in healthcare cost compared to someone of normal weight. You will spend more time at the doctor’s office due to diseases such as Type II diabetes, high blood pressure, asthma, cancer, and heart disease, just to name a few.

If you’re an employer think about the cost to you. Increased absenteeism, higher healthcare premiums, and high turnover. According to CNN Money, “one study found that businesses lose $47.6 billion annually due to indirect cost of obesity, such as lost productivity and higher absenteeism among excessively overweight workers.” Interestingly, a health promotion program perceived to be expensive would cost them much less.

As an individual, let’s go beyond the cost in dollars. The cost of quality of life is far greater. Recently, in Smart Money Magazine they featured an article called Live Long and Prosper. The article talked about 3 components that one must include in their life to “live long and prosper.”

First, you must eat right. This does not mean that you must go on a diet. “Diet” is a four-letter word. It has a different meaning than it used to. Everyone is on a diet. But if you’re on a diet of pizzas, ice cream, and French fries, you are not going to fair as well as a person on a diet of raw vegetables, fruits, and lean meats.

We have heard every thing is to be blamed. Dr. Atkins says its carbohydrates. Others say it’s fat. However, it appears to be all the above. It seems as if it doesn’t come from a box, a plastic wrapper, or through a drive through window, no one will eat it. The truth of it is, that moderation, variety, and balance are the key elements. It’s “okay to have your cake and eat it too.” That’s only after you eat what is naturally grown as the staple of your meal plan. You need these natural foods to fight obesity, cancer, heart disease, and many other diseases.

The second component that you should incorporate is cardiovascular exercise. This does not mean to do the “mall paced walk” you so often see on the sidewalk, or of course, in the mall. Instead, you have to walk briskly enough to break a sweat and get the heart rate up. Consistency is most important. Cardiovascular activity should be done 3-5 times per week, at a duration of 30-45 minutes. It should not be based on distance (i.e. 2 miles), but time. Keeping the intensity up will help you burn more calories and improve your cardiovascular health.

Last, but definitely not least is weight lifting. Unfortunately, this component is most often overlooked. Most people are either intimidated, fear that it will “bulk them up,” or simply don’t like the thought of lifting weights. Yet, it is the only form of exercise that helps you burn calories at rest. Cardiovascular exercise helps you burn more calories as you’re doing it, but weight lifting helps you burn more calories as you are sitting behind that desk. This is due to increased muscle tone. Three additional pounds of muscle can help you burn an additional 10,000 calories a month! Weight lifting should be performed 2-3 times a week, involving all major muscle groups. It can prevent and decrease obesity, osteoporosis, arthritis, injuries to joints and muscles, low back pain, and so on.

Do it for the right reasons. To feel good about yourself, improve your quality of life, and save money. They say, “Patience is a virtue.” Stay committed and set realistic goals. And, most important of all, don’t wait another day. Start now! -Randy Zarecki

Visit Fitness Together to find more information and to contact the staff to help you get started on improving your health.

Monday, April 23, 2007

20% OFF ALL PERSONAL TRAINING PACKAGES

Now through May 15th, 2007 we are having a Grand Opening Special for our Uptown location, that now extends to our other two locations in St. Paul and Northeast Minneapolis. Give us a call to get scheduled and have the opportunity to transform your life with our private 1-on-1 Personal Training.