The News-Press 11/05/2013 Page : D01

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TRENDS

ISTOCK /

THINKSTOCK

“We are seeing people going back to basicsand using relatively low-cost ways

to get in shape.”WALT THOMPSON, lead researcher

on the trends report and a regents’ professor of kinesiology and health,Georgia State University in Atlanta

Workout wimps,watch out: The toptwo fitness trendsfor 2014 are high-

intensity interval training,such as P90X and CrossFit,and body-weight trainingsuch as push-ups, pull-ups,sit-ups and planks, accordingto an annual fitness trendssurvey.

Previous hot trends thatdidn’t make the new top 20list: Zumba (Latin-inspireddance workouts), Pilates,spinning, kickboxing, bare-foot walking and running,and stability-ball workouts.

The American College ofSports Medicine surveyedmore than 3,800 fitness pro-fessionals who work in com-mercial, clinical, communityand corporate gyms andhealth clubs to identify thetop 20 fitness trends world-wide for next year. Theyselected those trends from 38choices. This is the eighthyear of the survey.

The top trends don’t takeinto account fitness activitiespeople do on their own, andwalking is the most popularphysical activity in the USA.

High-intensity intervaltraining involves working outas hard as you can for a shortperiod of time, followed by ashort, less-intense period,says Walt Thompson, leadresearcher on the trends

By Nanci HellmichUSA Today

Get intense tofollow newestexercise trends

See TRENDS » D4

2014 FITNESS TRENDSOther fitness trends on the top 20 list for 2014, according to the AmericanCollege of Sports Medicine survey:» Employment of educated and experienced fitness professionals.Most gyms are requiring trainers to have a national certification from anaccredited group, says Walt Thompson, author of the trends report.» Strength training. The exercises can be done at the gym or at homewith free weights, machines or tried-and-true calisthenics.» Exercise and weight loss. “For decades, we have been preaching thatyou have to have a sensible diet and exercise to lose weight effectively andmaintain the weight loss,” Thompson says.» Personal training. “People still want the personal attention,” he says.» Fitness programs for older adults. Many fitness professionals arecreating age-appropriate programs to keep older adults healthy and active.» Functional fitness. This is closely related to special fitness programs forolder adults. The goal is to use strength training to improve balance, coor-dination, endurance and people’s ability to perform activities of daily living,such as carrying groceries, reaching for things, getting in and out of chairsand the car, and going up and down the stairs, Thompson says.» Group personal training. Personal trainers who work with two or fourpeople can offer deep discounts to each member of the group.» Yoga. It utilizes a series of specific body postures practiced for health andrelaxation.

Pushupsare a partof weighttraining,which isshapingup to beone of thetop fitnesstrends of2014. GNS

SECTION D » TUESDAY, NOVEMBER 5, 2013 *

N E W S - P R E S S . C O M / H E A LT H F O R M O R E H E A LT H A N D F I T N E S S N E W SC E L E B R AT I N G S O U T H W E S T F L O R I D A’ S A C T I V E L I F E S T Y L E S

CONTACT US » AME/Targeted Content » Wendy Fullerton Powell » 239-335-0388 » wfullerton@news-press.com Editor » Brian Hubbard » 239-335-0396 » bhubbard@news-press.com

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Don’t let yourselfget fat in the head

Many of us suffer excessweight around the belly andhips because of the overabun-dance of unhealthy food anddrink in our diet. We also suf-fer from consuming an overa-bundance of unhealthy in-formation from TV, radio andprint media — and now on oursmartphones, too. All of thisbombardment is making usfat/unhealthy in the head.

Feed the brain only withthe best sources of informa-tion. Read, listen to and watchprograms that will allow you

to become smarter every dayand ignore the trash in thesupermarket checkout line.

As there are so manyhealthy foods to eat, there arealso so many wonderful booksto read, educational programsto watch and audio programsto listen to while driving in thecar. So take care of the brainand it will take care of you!

DR. SAL SAYS

Dr. SalvatoreLacagninaWrite to him atDr.Sal@LeeMemorial.org

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Body composition is de-fined as the ratio of leanbody mass to fat tissue.

Body composition is alsoknown as your body-fat per-centage.

Knowing your body-fatpercentage can be a valuabletool in assessing your overallhealth and general well-being.Having too much body fat canput you at risk for developingcardiovascular disease alongwith cancer, diabetes and otherhealth problems. But havingtoo little body fat can result inirregular periods, permanentbone loss and a high incidenceof fractures.

How then can you deter-mine your body composition?There are a number of meth-ods available today, but eventhe best methods aren’t ex-tremely precise. This is be-cause measurements vary

FITNESS WITH ANGIE

AngieFergusonRead her blog attriathlontrainingisfun.com orcontact her atgearedup.biz.

Truth sometimesgoes beyond BMI

See ANGIE » D4

Many risk factors for breastcancer are not modifiable, butconsuming a colorful varietyof whole plant-based foodsmay significantly lower modi-fiable risks of breast cancer upto 38 percent! Eat a rainbow ofdifferent plant foods. Themore colorful your plate, themore diverse the phytochem-icals will ward off disease.Avoid a single supplement forthis reason.

When consuming fat, it iswise to increase omega-3sfound in nuts and wild-caughtfish. Women without breastcancer have been shown tohave significantly higher bloodlevels of omegas than thosewith breast cancer. Breastcancer is lower in areas thatconsume large amounts of soysuch as China and Japan. Cru-ciferous vegetables such as

QUESTION OF THE WEEK

Dr. HeatherAuld, is anobstetrician/gynecologistwith Physicians’Primary Careof SouthwestFlorida

Q: Does healthy dietprevent breast cancer?

See QUESTION » D4

The News-Press 11/05/2013 Page : D04

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D4 » TUESDAY, NOVEMBER 5, 2013 » THE NEWS-PRESS *

The Staff and Administration of Lee Memorial Health System are pleased to announce the Physician of the Month

Physicianof the Month - October 2013

The Staff and Administration of Lee

Memorial Health System are pleased

to announce John Macaluso, M.D., as

Physician of the Month for October 2013.

The physician is chosen through

nominations from employees, volunteers

and other physicians on staff based

on criteria such as consistent quality,

attitude, professionalism, compassion

and going “above and beyond” what is

reasonably expected.

This month we salute Dr. Macaluso for

exemplifying the qualities of an excellent

physician and we are privileged to have

had Dr. Macaluso as a respected member

of our medical staff since August 2006.

John Macaluso, M.D.Cardiologist

Lee Physician Group

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from method to method,are highly dependent onboth the skills of thetester and the conditionof the equipment beingused, and all have abuilt-in margin of error.

That said, rememberto use body-fat values asone guide to help assessoverall health.

» The most commonmeasurement test usesskin fold calipers. Cali-pers are equipment thatpinch your skin muchthe way your grand-mother used to pinchyour checks. Calipers,however, are used togauge the amount of fattissue at a given bodysite. Testers will typical-ly read four to seven

sites throughout thebody including the bi-ceps, triceps, upperback, abdomen andthighs. Because of vari-ations in caliper qualityand tester knowledge,this test has a margin oferror of 4 points.

» Another commonbut less reliable methodis bioelectrical imped-ance or impulse. Thismethod has you eitherhold or connect in someway to a testing unit(electrode) that emits asignal through yourbody and returns a read-ing back to the elec-trode. The rate at whichthe signal returns de-picts the amount of fatin your body.

Unfortunately, bio-electrical impedancehas a high margin oferror, up to 10 points,because too many fac-

tors can skew the re-sults.

» Additional monitor-ing can be done in theprivacy of your ownhome without a tester.This is done in the formof body measurements.While body measure-ments won’t give you apercentage point tomeasure by, they canprovide informationabout body composition.If you are tracking yourprogress and losinginches, there is a highprobability that you arealso losing fat. Bodymeasuring can prove tobe a motivating anduseful tool.

— Angie Ferguson is an exercisephysiologist from Fort Myers. Sheis a USA Triathlon Advanced Level2 coach and USA Cycling coach.For more training tips, read herblog at triathlontrainingisfun.comor contact her at gearedup.biz.

Continued from D1

Angie

broccoli contain indole-3-carbinol, a potent anti-cancer compound.

Other vegetables,such as onions, whichcontain Quercitin, and itscousin garlic decreaseestrogen receptor activ-ity in breast tumors.Green vegetables, such

as spinach and aspara-gus, contain large con-centrations of folate andantioxidant carotenoids.Mushrooms contain bothtoxins and potent med-ically beneficial proper-ties. Mushrooms, in-cluding the button varie-ty, should only be eatencooked, not raw.

Berries, especiallyblueberries, contain bothantioxidants and antho-cyanins. Strawberries

also contain ellagic acid,which helps the liverremove carcinogens.

Following a healthyplant-rich diet may re-duce 73,000 cases ofbreast cancer per year.

— Dr. Heather Auld, fellow at theUniversity of Arizona Departmentof Integrative Medicine, is anobstetrician/gynecologist withPhysicians’ Primary Care of South-west Florida in the Park Royaloffice, 9021 Park Royal Drive, FortMyers. Call 432-5858.

Continued from D1

Question

report and a regents’professor of kinesiologyand health at GeorgiaState University in Atlan-ta. “These are reallyhigh-intensity, almostmaximum-intensity,workouts such as P90Xand CrossFit.”

These workouts,which use a combinationof exercises such as plyo-metrics (jumping),strength training, yoga,cardiovascular exerciseand stretching, are aimedat people who are al-ready accustomed toexercise and are lookingfor something differentand challenging, he says.

Some like this kind ofexercise because theycan get fit in a shortamount of time, but theyare also at increased riskof injury, he says. “Itcould result in orthope-dic injuries or cardio-vascular complicationsfor people who aren’taccustomed to this kind

of exercise. That’s thedanger of them, which iswhy I was surprised thiscame in as No. 1.”

Several of the top 10trends, including body-weight training andgroup personal training,may be a reflection of thetight economy, Thomp-son says. “We are seeingpeople going back tobasics and using rela-tively low-cost ways toget in shape.”

Boston-based regis-tered dietitian NancyClark, author of NancyClark’s Sports NutritionGuidebook, says that forsome people, high-in-tensity interval training“is a way to relieve stressand work out frustra-tions.”

But she isn’t con-vinced this trend willlast. “If Zumba hasmoved off the charts —and that is fun — howlong will high-intensityexercise hang on? Likelylonger among type-A,time-pressed people whoare dedicated to main-taining their health.”

Clinton Brawner, an

exercise physiologist atHenry Ford Hospital inDetroit, says, “Almosteverybody can start anexercise program likewalking, but when we’retalking about doing high-intensity interval train-ing programs, then peo-ple with chronic diseasessuch as heart disease,arthritis or diabetesshould consult with theirphysicians before theybegin.”

The key to any exer-cise program is stickingwith it, Brawner says.

Clark agrees: “The ‘e’in exercise should standfor ‘enjoyment,’ and notfor ‘excruciating.’ We allneed to exercise forhealth reasons, so findinga sustainable program iskey. I build it into mydaily life and social life. Iride my bike to work,walk with my neighborsand run with my dogand/or my running bud-dies. I also have convert-ed my exer-cycle into adesker-cycle. I can nowanswer e-mails whilegently pedaling.”

Continued from D1

Trends