Health Tip #1: Exercise Plateaus - What Can You Do?

Many exercisers use a “continuous training” format during their aerobic exercise (e.g. jogging, swimming, walking, stationary machines, cycling). Continuous aerobic exercise is done at low intensities (heart rate) for 20 or more minutes. This type of sustained aerobic exercise is great for reducing the risk of cardiovascular disease and for improving cardiorespiratory fitness. Normal in any training program are plateaus where performance improvements begin to stall. A problem with plateaus is the exerciser can become discouraged and lose motivation to exercise. One possible solution for the plateau problem is by utilizing a training method known as Fartlek Training.

Fartlek Training was developed in the 1930’s and comes from a Swedish term for speed play. Fartlek Training combines continuous and interval training and is designed to stress both aerobic and anaerobic energy systems. General interval training consists of repeated, systematically determined work-rest intervals. For example, as part of their training program a cyclist might incorporate a training ride that includes riding at a higher heart rate for 4 minutes followed by a 2 minute recovery period – and repeat this cycle 5 to 10 times. In Fartlek Training the work-rest intervals are randomly determined. A runner might pick up the pace for 400 meters and then slow back down to their cruising pace. The next interval they might run harder for 3 stop signs or to the top of the next hill – it doesn't really matter. The idea is to vary the speed (up to 10 minutes) within an aerobic workout – but should not be done more than twice a week. Fartlek Training will improve your cardiorespiratory fitness, add interest and fun to your workouts, and help bump you off those annoying plateaus.

Health Tip #2: How’s the Health of Your Cutting Board?

Improper handling of food can lead to many pathogens being transmitted by the food. Undercooking meat, inadequate refrigeration, and cough or sneezing by the food handler during preparation are common causes of food contamination. Another source of contamination can be your cutting board. Cutting boards can be a “breeding ground” for some bad bacteria.

Whether you use wood or plastic cutting boards, be sure the board has a smooth, hard surface. Bacteria can lay hiding in cracks - just waiting to contaminate your food. One advantage to plastic boards is that most of them can be put into the dishwasher and disinfected by the hot water temperatures.

When preparing foods, scrub the board with hot, soapy water thoroughly after each use. For extra protection, use a diluted bleach solution when cleaning the board. Two teaspoons of household bleach mixed in one quart of water is sufficient to kill the various food-borne bacteria. After handling and cutting raw meat, wash your knives and hands before preparing other foods. A common mistake people make is to use the same knife or cutting board when cutting meat, fruits, and vegetables. This unwise practice can lead to cross-contamination.

Eating contaminated foods can make you very ill. Following these few protective suggestions can go along way at preventing most of the food-borne infections. Take care of your cutting board – and it will take care of you!