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——————> IN THE ZONE <—————-

                   PhitZone.com

           Phitness At Your Phingertips

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 Vol. 1, No. 8                        March, 2009

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                   In This Issue:

-From the Editors

-This Just In

-Training Room: Fitness Through Martial Arts

-Gym Bag: March Madness

-Product Review: Gold’s Gym Spin 230 Bike

-On the Plate: Broccoli

 

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                  FROM THE EDITORS

                       P.E.

I recently heard from the school board where my

children attend, that they are considering the

removal of music and physical education (P.E.) in

the elementary schools. There was also a report in

February that stated North Dakota voted down a

Bill that would have required school children

to exercise for certain amounts of time each week

based upon their grade levels.

It is unconscionable that in this time of

computers, video games and iPods that some schools

are scratching PE. Classes, and our elected

officials are not assuring that our children are

getting enough exercise during the day while

attending public schools.

Obesity in this country is out of control, and

the leading cause of this is due to sedentary

lifestyles. We need to be encouraging our youth to

be active. We need our legislative leaders to make

sure that our children learn this while in school.

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                   THIS JUST IN:

A study recently reported on in the “Journal of

the American Dietetic Association” found that

middle aged and older adults are not getting

adequate nutrition.

The data that was reviewed covered multi-racial

adults. The study found that while many people

take supplements, they are missing the boat when

it comes to getting the proper nutrients from

their foods.

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According to the Journal of Strength and

Conditioning, findings of a study done at the

University of Missouri show that activities such

as running build better bone density than

resistance training.

This is very important information for our aging

population, as a thinning of the bone material

can lead to brittle bones that break easily. In

order to avoid this problem, adults should eat a

calcium rich diet and exercise regularly in order

to increase bone mass density, in turn

strengthening the bones.

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                   TRAINING ROOM

           Fitness Through Martial Arts

                   By: T. Boyer

When it comes to fitness, there is no “one”

answer when it comes to training. There are

countless activities that one can do to exercise.

Possibly one of the best is martial arts. The

benefits that are obtained in training in such a

way come from so many different directions.

While not necessarily a benefit of fitness, we

can not skip over the fact that a knowledge of

self-defense is acquired. This aspect can not be

overlooked. In order to put this into practice

however, some important mental benefits are

required, and are learned through the study of any

of the martial arts.

The first of these is a sense of confidence

through achievement. This happens as a new

technique is learned or advancement through the

ranks. As you improve there will be a gain in

self-awareness and discipline.

On the physical side, you can bet your booty that

you will sweat. The amount of cardiovascular

exercise is often overlooked, but this is one type

of workout that will get the ol’ heart rate up.

This will help to build incredible stamina.

As you learn to block, punch, kick, grapple, etc.,

your joints, tendons and muscles will be stretched,

giving you improved flexibility. This work will

also push you to improve balance and coordination.

In addition as you will eventually spar with

others. This will help to show you how to apply

your technique, as well as building better

reactions.

It does not matter whether it is Tae Kwon Do,

Karate, Judo etc. The important thing is to pick

one that looks the most interesting, finding an

instructor that you feel will be a good teacher to

you, and jump in.

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                      GYM BAG

                   March Madness

It is March and that means one thing to a lot of

people, and no, I am not talking about St. Patty’s

day. I am talking about the Big Dance, March

Madness, the NCAA basketball tournament.

Every year at this time fans of the game gather

together to witness this spectacle. Just like when

we were kids, there is nothing better than to get

out and play like we were one of the superstars.

If you are fortunate enough to live near a park

with basketball courts, belong to a gym with some

hoops or have a friend with access to a court, the

most that you may need is a basketball. On the low

end expect to pay around $10. Of course the better

the quality the bigger the price. You can spend as

much as $100 on a “top of the line” b-ball.

If you want to keep it closer to home you can

install a pole with a hoop and backboard. Another

option would be to purchase a portable setup. The

prices on these range from $70 all the way up to

$1000. As long as you have someplace flat to play,

you are good to go.

Then all you have to do is call a friend or

neighbor over for some 1-on-1, or a few people

over for a bigger game. Setup some basic drills

for some fun and out of the ordinary training.

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                  The Elite Body

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                 PRODUCT REVIEW

           Gold’s Gym Power Spin 230

                 Recumbent Bike

                  By: T. Boyer

The majority of us are all driven by our budget.

We make  decisions on purchases based on what we

can afford. Exercise equipment is certainly no

exception. Plus, speaking for myself, I am always

looking for the best bang for my buck.

I recently had the opportunity to try out a

recumbent bike being produced for Gold’s Gym and

marketed by Wal-Mart for a little over $200. I

have played with some of the other items being

sold under the Gold’s logo, and they were not too

bad (see X in the Y issue of In The Zone).

The feel of construction of the bike was not bad.

It was pretty solid, although some of the

materials did not seem great. I am not a huge fan

of this style of bike, but overall I felt that it

pedaled very nicely.

The two places where it all fell apart for me was

in the control panel, and in the adjustment.

The control panel has a cheap looking design and

feel. The membrane buttons do not look like they

will hold up long if used with any sort of regular

use. The bike is also wireless. On the one hand

this is a good thing. On the negative side though,

it requires four D cell batteries. If you are

somebody that is concerned with our environment,

this has to be a concern. If you are somebody that

does not like to buy batteries because they are

expensive, this is also a concern.

Where the bike was really a disappointment was how

you adjusted the bike for riders of different

sizes. The knob is at the bottom of the bike. By

loosening this knob, you pull the back half of the

bike back or push it forward. I caught a knuckle,

removing a bit of skin, and causing it to bleed

for about ten minutes. I have seen this same type

of design on other recumbent in this price range.

Frankly, this was a major turn off for me.

Pros: Not terribly expensive, has built in MP3

jack.

Cons: Poor design for adjustment, cheap control

panel.

Recommend: No. Shop around, there has to be a

higher quality bike in this price range.

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                   ON THE PLATE

                    Broccoli

When it comes right down to it broccoli is what

some would call a super food.

Broccoli is part of the cabbage family, and is a

close relative to cauliflower.

The little green trees are at their best raw, but

when steamed or boiled it is still full with

nutritional goodness. It contains protein, calcium,

iron and magnesium.

In many studies over the years it has been shown

that as a staple in the diet arsenal, this little

green wonder can lower the risks of cancer.

So this month ITZ salutes those tasty little green

trees; broccoli.

Almond Butter Broccoli

4 servings

Broccoli – 4 cups, chopped

Olive Oil, Extra Virgin – 3 Tbsp

Almonds, slivered – 1/3 cup

Steam broccoli to desired texture. Add olive oil

to a warm skillet. Add in the almonds and sauté.

When broccoli is done, place in a bowl, and pour

oil and almond mixture in. Mix for an even coating,

and serve right away. Salt and pepper to taste.

Nutritional value per serving:

Calories: 196

Total Fat: 15.3 g

 Saturated Fat: 1.8

 Polyunsaturated Fat: 2.2 g

 Monounsaturated Fat: 10.4

Sodium: 64 mg

Carbohydrate: 13 g

Protein: 5.6 g

**Note**

Nutritional values calculated at sparkrecipes.com.

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             Healthy Express Cookbook:

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PhitZone.com                    Todd Boyer, Editor

                                          Rebecca Boyer, Editor