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By: Mary Richard / Health Fitness<br />
February is “heart month.” What are you doing<br />
to protect your heart? Are you exercising and<br />
having a healthy diet?<br />
Here are some easy cardio exercises to<br />
help strengthen your heart:<br />
MARCH & TAP: Perform the move for<br />
30 seconds. March in place, lifting your<br />
knees as high as you comfortable can. Add<br />
single knee taps.<br />
As your left leg comes up, tap it with your<br />
right hand. As your right leg comes up, tap<br />
it with your left hand. Continue alternating.<br />
When you have the movement down, try<br />
a double knee tap on each leg and then a<br />
triple knee tap on each leg. Return to single<br />
knee taps and repeat the tapping cycle.<br />
CROSSOVER TOE TAP: Perform the move for 1 minute. Stand tall<br />
with your feet hip-width apart.<br />
Step your right foot forward, crossing it in front of your body and<br />
tapping the floor.<br />
Return to starting position and step your left foot forward, crossing<br />
30<br />
Heart Month<br />
Senior Exercise?<br />
By: Gayla Kalp / Life is Laughter<br />
For the past eight years, I have been going to<br />
a senior gym for exercise. Yes, I know….my<br />
friends consider me<br />
more as a Sloth than<br />
Ms. Muscle Universe.<br />
I do however want to walk into my nineties,<br />
not be rolled in - if the Gods see fit. So, I will<br />
continue to go to the gym.<br />
This brings me to the contents of this<br />
article.<br />
At the gym I, notice a very big exercise<br />
difference between the men and women. First<br />
of all, the difference in clothing.<br />
Most men wear ragged shorts and a tee<br />
shirt left over from their fraternity days. Some wear bicycle shorts that<br />
should have been washed with kryptonite weeks ago.<br />
The women, on the other hand, wear coordinating exercise outfits<br />
or at least tasteful shorts or pants and a matching top. The second<br />
difference is in the exercise itself.<br />
Most men will get on the stationary bicycle, elliptical or treadmill<br />
and go “full bore” while sweating profusely and yelling “Hello” at their<br />
friend who walks by. The women pick a good pace that does not have<br />
them looking like they are about to have a coronary and gives them<br />
enough breath to chat to their friends.<br />
February 2024<br />
it in front of your body and tapping the floor. Continue alternating,<br />
moving your arms as you like.<br />
SKATER TAP: Perform the move for 1 minute. Stand tall with your<br />
feet hip-width apart. Step your right foot back, crossing it behind your<br />
body and tapping the floor.<br />
Return to starting position and step your<br />
left foot back, crossing it behind your body<br />
and tapping the floor. Continue alternating,<br />
moving your arms as you like.<br />
When you have the movement down, try<br />
hand claps as you move side-to-side. Begin<br />
with a single clap as you step to the left, then<br />
double clap as you step to the right, and<br />
then triple clap as you step again. Repeat<br />
clapping cycle.<br />
2024 is a new year. Take care of yourself -<br />
in particular your heart.<br />
BE GRATEFUL - for whatever you have, not what you don’t have.<br />
POSITIVE ATTITUDE AND HAPPY HEALTH TO ALL!<br />
Mary Richard is a long term supporter of senior fitness. She<br />
teaches Zumba, toning and dance classes throughout the Las<br />
Vegas Valley.<br />
The Press Fixed Bar (weight lifting bar) and similar weight lifting<br />
machines are really interesting. I rarely see a woman use these<br />
machines. I don’t know why.<br />
Maybe it is because they would have to really flex their mammaries<br />
and no one wants an over stretched boob.<br />
What is really curious, is that these men<br />
make these loud, grunting sounds while they<br />
lift the bar or weight.<br />
They also only lift the weights two or three<br />
times, drop the weight and then walk around<br />
the machine several times before returning.<br />
One man was grunting so loudly that I asked<br />
him why was he doing the exercise when,<br />
obviously, he was in tremendous pain?<br />
He said he wanted to tear the muscle in<br />
order for it to grow bigger! What?<br />
When women use Free Motion Machines (sit on bench and pull on<br />
handles attached to the machine), they repeat an exercise amount<br />
(100 pulls each arm) until they are finished.<br />
I notice men will pull the handles maybe 20 times…then rise off the<br />
bench….walk around….get back on the bench and start again.<br />
I always thought of exercise as a necessary chore. Now, I believe it is<br />
a window into human behavior.<br />
Gayla is a speaker, author, psychologist and humorist. She also<br />
happens to be Ms. Sr. California, Nevada and Universe England.