Do you like to bike or run? The Blue Ridge Bicycle Club has rides planned regularly and all around the area. Check their website here for more information. Pardee offers group running every Monday leaving at 5:30 p.m. from the front entrance of the hospital. All levels are welcome and the group runs between two and four miles. Call 828-696-4712 for more information. Also, every Wednesday, Pardee's bicycling group, the Pedal Pushers meet at 5:45 p.m. at Jackson Park for four to five easy miles. New riders are encouraged to come and try this out. Be sure to bring a bike helmet and some water. Call 828-696-1141 for more information. Lace up your running shoes and join United Way of Henderson County for the inaugural Morris Broadband LIVE UNITED 10K race on Saturday June 26, 2010 at 6:00 PM. The certified course will be chip timed and will start and finish at North Henderson High School and will wind through scenic paved and gravel roads as well as a short time on a wooded trail. The finish line will be in the NHHS stadium on the track. Click here for more info.

Walking For 6 Weeks Improved My Health!

“I made some changes when I moved to Asheville. I started eating a little healthier; having a Dr. Oz smoothie for breakfast, eating Kashi Cereal and a Kashi frozen meal for lunch. But I was still not walking or exercising. In fact, I could barely walk to my car without being out of breath.”

That was Mary Bradt just 8 weeks ago. Today it’s a whole different story. Mary is not only walking without getting out of breath, she completed Lighten Up 4 Life’s Walking Clinic and walked 3 miles! But, that’s not the whole story. When Mary’s blood pressure was checked earlier this year it was 176/122 mm Hg! And according to the American Heart Association, a healthy blood pressure is less than 120/80 mm Hg. Mary’s blood pressure was dangerously high. But after walking for 6 weeks with the Lighten Up 4 Life’s Walking Clinic Mary’s blood pressure was down to 102/88 mmHg!

“This Walking Clinic really hit a chord with me. I thought, I’ll commit to 6 weeks and give it a try. I had no idea I would enjoy walking. I always thought it was “just something” you did to get somewhere. And now I’m walking 3 – 4 times a week for 30 – 45 minutes! It’s all working and I’m enjoying it!”

Mary’s story should inspire all of us to get moving! Get Out & Walk! It just might improve your health!

Can Walking Really Help You Lose Weight and Get Healthy? You bet. Walking can promote weight loss and better health. It’s easy to start a walking program. And there is little or no cost. You can take a walk in your neighborhood or at lunchtime with your Lighten Up 4 Life Teammates. So how much can I expect to lose with walking as my exercise program? That depends upon your metabolism, your height, weight and how many calories you consume in a day. The amount of calories burned walking also depends on how long and how fast you walk, in other words your pace. For example: A daily 10 minute walk will not likely help you lose weight but walking for an hour, 5 days a week, at a quick pace (2-4 mph) can help you burn quite a few calories. Not only can you expect to burn calories from walking, you most likely will see an improvement in your overall health. You’ll feel better and have a lot more energy. But don’t just take our word; watch the Discovery Health Walking for Life Video featuring Dr. Pam Peeke. It’s a great video that tells you about the benefits of walking, setting goals and how important it is to have walking partners like your Lighten Up 4 Life buddies! Do Something Amazing This Summer - Get Out & Walk With Your Family & Friends!

Save the date: Saturday September 5th Pardee Apple Festival 8K Road Race and Mini Moo Mile To Get Ready Here’s An 8 Week Training Schedule

A beginner’s guide for preparing to run an 8K road race By Chris Power First of all, enough of the runner’s jargon – what exactly is an 8K? An 8K is an eight kilometer race. For those of you that are metrics challenged, like myself, eight kilometers is roughly five miles. And a road race is simply that – a race that is run on roads as opposed to trails, grass or a track. Whether you have a personal fitness goal, are doing it as community support or just for the sense of accomplishment, running and finishing an 8K race is a realistic pursuit, even for beginning runners. Here are a few tips to get you on the right path to the finish line. Set attainable goals An 8K (or five mile) race is a relatively easy goal for a novice runner. Start out with a simple program that allows you to succeed and move forward when you are ready. To avoid burnout or injury, limits should not be pushed. Remember, your main goal is to reach the finish line and most important to have a fun time. Consult your physician and start a training program The first step should be a medical exam to make sure it is safe for you to begin a running program. See your doctor and let them know what you are planning to do. Your physician might have some additional tips for getting into a regular exercise routine. Usually an eight-to-10 week program should be just enough time to prepare to run five miles. If you have not previously been involved in a running program, it may be best to start with an eight-day walking program routine, before starting to run. Walk 20 minutes the first four days, followed by walking for 30 minutes the last four days. If this causes no problems, next follow a 30-minute circuit of running for two minutes and then walking for four minutes, five times consecutively. Then you should be ready to start the training program for running your first 8K. See below. Proper shoes and safety required Gradual training and attention to safety is the key to long-term success. Rest time is just as important as the time spent training. When looking for gear, it is important to select proper shoes and clothing that fit well. Stop by your local running store and ask them to analyze your gait. A reputable store should be able to provide this service and fit you with the best shoes for you. Tell them that you are training for your first race and they shouldn’t try to sell you the most expensive shoes. For training runs the best running surface is a track. If no track is available, asphalt is better than concrete and packed dirt or grass is even better. When running near areas of traffic, special attention must be given to wearing highly visible, even reflective, clothing. Staying motivated and getting connected Although running is an individual pursuit, it can also be turned into a group activity. Often, finding one or more people with the same goals (such as running an 8K) can help keep the motivation going, and maybe lead to running longer races in the future. Working with a personal trainer who specializes in sport-specific training may also benefit a person preparing for their first race. Check the local calendars for group running opportunities. The Pardee Running Club meets every Monday at 5:30 p.m. in front of the hospital for a two to five mile run. All levels are welcome. Also, contact Henderson County’s new Four Seasons Running Club at fourseasonsrunningclub@gmail.com for a list of area races and group running opportunities. Participate in the Apple Festival 8K Race events On Saturday, September 4, The Henderson County Chamber of Commerce is hosting the Pardee Apple Festival 8K Race, Chick-fil-A Mini Moo Mile and Team Challenge. The Apple Festival Race is Henderson County’s oldest running race with roots back to the mid-1970’s. The course has changes locations and distances over the years, but has been an 8K for at least the past five years. Each year, hundreds of runners follow the 8K course on the scenic roads of Hendersonville’s historic west side neighborhoods and Laurel Park. It starts and finishes on Pardee’s main hospital campus. The Chick-fil-A Mini Moo mile is for area youth and walkers of all ages. Four person teams can register for the Team Challenge. Teams of four participate with the individual 8K runners. Having a group to train with helps many runners stay motivated, and the Team Challenge is a fun way to compete and celebrate with your fellow team members. For more information and to register for the Apple Festival 8K Race or Chick-fil-A Mini Moo Mile contact Chris Power at 828-696-4712.

YogaToday.com – Check out this website. There’s a new free yoga video everyday

Pilates Fit Video – This free video focuses on using Pilates to strengthen your muscles
while strengthening your core

Quick Lunch Break Workouts Squeeze in a few minutes of exercise at lunch. It all adds up!
12-Minute Pilates Abs Workout Get your abs in shape for summer!
Rock Hard Total Body Workout Total body sculpting, abs and strength training

FREE Online Videos

Make-Me-Over 40 Minute Workout

Dr Oz’s Take Charge Workout

15-Minute Desk Workout
A full-body workout for your home or office!

EXERCISE VIDEO ON DEMAND

Pilates is a great way to target your core, build stamina, tighten your abs and improve your balance and posture. As we get older our core muscles lose their strength and Pilates is a great way to tone up and get back your youthful posture!

Check out these Pilates workout videos

Getting Your Exercise Program Started - Here’s a place to help you set up a complete exercise program with cardio, strength training and flexibility exercises. There’s great information to get you started, track your progress (exercise log) and even the right clothes and shoes to wear.

No excuses, let’s begin!

Bicycling: For Health – For Fun – For Life
By Ken Shelton, M.D.

For decades now the mountains of western North Carolina have been a favorite place for visitors and residents alike to hike. The advent of mountain bikes has made many of the same trails used for hiking available for bike enthusiasts as well. Combined with the steady popularity of road bikes and stationary bikes, biking has truly evolved into one of the area’s most popular pastimes. Of the endless reasons people like biking, health benefits and “for the fun of it” are tops. Whether it has been twenty years since you hit the pedals or you are a daily biker here are a few of the many benefits that you can get from biking.

For Health
Starting a Routine
The beginning cyclist really needs to take things easy at first. Start with 20 to 30 minute moderately challenging rides about three times a week. Some beginners prefer to ride indoors as they are getting started. New riders should try to add variety to their routines. Work on endurance one day, speed the next and just ride around for fun on the third. The combination of the types of rides will enable you to gain strength, speed and muscle and will help you to lose weight.

Cross Training
Biking, like running, walking or swimming is a form of cardiovascular exercise. They all benefit your heart and lungs. One exercise is not necessarily better than another, but with each you tend to use different muscle groups. There are specific benefits of each exercise but they will all improve your overall cardiovascular endurance. Picking two types of cardiovascular exercises to do during the week will reduce boredom, keep you motivated and lower your risk of repetitive injuries. This is known as cross training and helps stimulate your muscle groups in different ways. If biking is your main source of exercise, also remember to add strength training like weight lifting to your total workout plan. A cyclist needs to do some sort of weight bearing exercise in addition to biking. Biking, like other cardiovascular exercises reduces cholesterol levels in the blood, increases lung capacity, builds muscle mass and makes obesity unlikely, thereby helping to reduce the chances of heart disease, stroke and diabetes.

Advantages of Biking
Biking does have distinct advantages over some of the other cardiovascular exercises. For one thing, cycling can be used as an excellent form of transportation and exercise at the same time. Cycling can be done almost anywhere here in western North Carolina most of the days of the year. Most outdoor pools close in September and do not re-open until June the following year, making swimming a seasonal activity for many. Most people simply do not have access to a pool or lake to go swimming and the repetition of swimming laps can be a turnoff for some. Biking gives one all the cardiovascular benefits of running but without the repetitive impact to the feet and joints. I have always enjoyed running and playing football, basketball, and volleyball. However as the years went by, a knee injury made many of these activities painful to enjoy. Cycling provided me with a low impact way to get exercise, catch a thrill and better experience the beautiful county we live in.

For Fun
Location, Location, Location
The mild temperate weather and varied topography of the mountains of North Carolina provides cyclists with some of the best roads, trails and lands to bike on and through. For mountain biking the trails of DuPont State Forest, Bent Creek and Mills River are all just minutes away from Hendersonville. By following basic safety procedures, riding on the hundreds of varied roads in the area provide recreation for beginners and experts alike.

Bike Clubs
Bicycle Clubs can provide for a wonderful way to learn more about biking and make friends with a common interest. The support of a group helps to many cyclists to stay motivated and many enjoy the group rides. Often new riders like the safety and security of riding in a group. A bike club can also be a good way to learn from other riders – technique and locations to ride. Many bike clubs provide members with newsletters and information on local rides, trails and events.

Stationary Bikes and Spinning
Stationary bikes are a good solution when the weather gets too cold and icy to take a ride outside. Boredom is a common foe to stationary bike riders. Many riders fight this boredom by reading or watching TV while they ride or by biking next to a friend. Most fitness clubs have stationary bikes. Spinning was developed about ten years ago in a Los Angeles garage by a long-distance cyclist named Johnny Goldberg. Goldberg wanted to train without dodging cars on the busy LA streets. Spinning is done on a modified bike that is stationary and allows the rider to control pedaling resistance. Spinning classes are conducted like aerobics classes and there are a variety of routines typically lasting about 45 minutes. Following an instructor's directions, riders will turn a dial on their bike to simulate road racing, hill climbing or rough terrain. Spinning when done correctly will work different muscle groups including the legs, back, chest and even the arms.

For Life
Safety Tips
• Bicycling on the road is a major concern for lots of folks in Henderson County and across the nation. There are a couple of things to remember in order to make your next bike ride and that of the motorists a much safer a pleasurable experience.
• Always wear a helmet! In the city of Hendersonville, it is a citywide ordinance. Fletcher requires it in their parks. Children model adult behaviors. If you wear a helmet your child will too.
• Obey the rules of the road just as if you were operating a motor vehicle. In North Carolina bikes are considered vehicles and must obey all the rules that apply to cars. This also means that bicyclists have every right to be on the roadway.
• Always ride with traffic – not facing traffic.
• Never ride on a sidewalk. Sidewalks put cyclists in conflict with pedestrians and cyclists on sidewalks are often not visible to motorists.
• When cycling at night wear reflective clothing and equip your bike with lights.
• Always signal your intentions to motorists, fellow bikers and pedestrians alike.

Save Our Earth
Beyond the health and recreation benefits, bicycling also provides economic, ecological and environmental benefits over other forms of transportation. Cycling has a lower cost per mile than any other form of transportation except walking. The impact of cycling on other living creatures is tiny. The amount of steel and other materials is less than two percent of that found in a small car. A bike does not burn fossil fuels and does not pollute the environment with toxic emissions. Bicycles do not create noise and do not require extensive highways or massive parking lots. Encourage local decision makers and elected officials to support road designs that promote bicycling. Make sure your voice is heard by attending local Transportation Advisory Committee meetings.

Bikers Wanted
Cycling is practical for all ages and for people of all fitness levels. So dust off your old bike and see how much fun you can have staying fit, helping the environment and exploring your town.

About the contributor:
Ken Shelton, M.D., serves on the Pardee Hospital Board of Directors. He assumed his role on the board when he was elected as Chief of Staff in 2009. Shelton is a board-certified radiologist with Hendersonville Radiological Consultants, P.A. (HRC). He has been with HRC and active on the Pardee hospital staff since moving to the area in 1987. Shelton received his undergraduate degree from the University of Virginia and served his medical internship and residency at the Tripler Army Medical School in Honolulu, Hawaii. He is an active member of the Hendersonville community and is well known for his passion for tobacco education and prevention. He founded Tobacco Free for Life (TFL) in 1996 and continues to serve as the medical director for the organization. TFL focuses on empowering youth in tobacco education and prevention efforts in the schools and the community. Shelton is an avid mountain biker and can often be found riding the trails of DuPont State Forest when not working. In addition, he often rides his bike to and from work.

Running and Walking in the Mountains
By David LaMond, D.O.

We live in one of the best areas in the country to enjoy running and walking outdoors. Our seasons are distinct yet relatively mild. From wooded trails to urban trails, we have it all. Here are a few tips for starting a walking or running routine. When starting any new fitness program please remember to discuss it with your physician.

Start Slowly
One of the most common mistakes is to enter into a new fitness program, expecting too much too soon and pushing too hard. The results – sore muscles and burnout or even worse, an injury that will keep you down and out for the season. I have treated runners for overuse syndrome, caused by doing too much too soon. Many problems occur after the first few months of a new fitness program. Instead of dropping your fitness program, it is better condition your body by continuing the program and scaling back the minutes, miles or repetitions. The old adage No pain no gain is a big negative, an abuse and an old myth. When reconditioning your body after a period of inactivity you need to stress joints and muscles to build up flexibility. Sometimes one can feel some soreness and misinterpret this. The trick is in knowing when to slow down and scale back. Bottom line – If you are increasing your physical activity after a sedentary winter, start slowly.

Set a goal
I suggest a one-minute walk for starters. You might think, “What good is a one-minute walk?” Think about it. Don’t you feel a little better? Are you a little looser in the joints? Do you feel more relaxed? If a one-minute walk makes you feel a little better, imagine how you feel after a two-minute walk. You do not need to start with a huge goal. Start with a one-minute walk, or one lap at the pool and increase it to two minutes or two laps tomorrow. Keep increasing by one on a daily basis, and at the end of one month you are walking half an hour or swimming thirty laps and probably feeling pretty good. If you are not, drop back to a level in which you feel comfortable and increase gradually from there. The key is to set a simple goal and build slowly. You can take advantage of this concept at the gym, on a treadmill at home, hiking a local trail, or wherever.

Stretch
Stretching is a key factor in the reconditioning of your body. Does your car ever shudder or stall Monday morning after it’s been sitting in the driveway all weekend? Much like a car, our body performs better if we warm up prior to exercise. Plus, you can dramatically decrease your chance of injury by taking a few minutes to prepare your body for physical activity. Stretching is a key factor in the reconditioning of your body. You need to feel relaxed during stretching to get the full benefits. Often neglected, a simple stretching routine will prepare the major muscle groups in body for activity.

Aerobic vs. Anaerobic
Aerobic means “with oxygen.” Our lives depend on burning oxygen with fuel so our muscles can perform work. Aerobic activities include walking, running, biking, swimming, circuit training, jumping rope, dancing and of aerobics. Aerobic activity is any continuous activity that challenges your heart. When you go for a brisk walk you are doing a continuous activity that causes your heart rate and respiration to increase. Anaerobic means “without oxygen.” Anaerobic exercise is generally thought of being activities such as strength training and weight lifting, but can include other forms of exercise (such as power walking, running and swimming) if taken to the level in which you struggle to breathe or feel winded.

Vary your routine.
Variation in your fitness program can keep you from becoming bored and more importantly – protect you from repetitive type injuries. Even small changes like walking on the opposite side of the street can help in the prevention of these injuries. Boredom is one of the main reasons for quitting a program, so do anything you can to keep from becoming bored such as walking or exercising with a friend. Walk one day, go for a swim later in the week and hit the hiking trails at the end of the week.

About the contributor:
Doctor David LaMond and his wife, Natalie LaMond are both board certified by the American Academy of Family Practice. They are graduates of Lake Erie College of Osteopathic Medicine in Erie, PA. They completed a Family Medicine Residency at Albany Medical College in Albany, NY. David is currently a clinical professor at Wake Forest University and a Fellow of the American Academy of Family Physicians. In addition to their own family practice, the LaMonds own and operate ResultSpa in Hendersonville. David is an active bicyclist, hiker and runner.

Walk Every Day – Move Every Day