A Simple Exercise Program


Break It Up Into Tinier Components. 

Instead of ignoring exercise altogether, here’s a suggestion for integrating it into your busy schedule.  Think of exercise like you think of a major task in the office.  Break it up into tinier components

Instead of spending two hours in the gym or in the tennis court like your friends do, ask your trainer to divide your workout program. 

Suggestion A       

30 minutes four times a week, i.e.: 20 minutes cardio, 10 minutes weights (1 muscle group, e.g. legs)

Suggestion B       

30 minutes three times a week

Mon:  20 minutes cardio + 10 minutes stretching;

Tues:  20 minutes weights (2 muscle groups, e.g. back and abdominals) + 10 minutes of cardio.

Wed:  20 minutes cardio + 10 minutes of

Weights (two muscle groups, e.g. triceps or chest, biceps or shoulders)

Suggestion C       

20 minutes 5 days a week.

Week 1:  all cardio

Week 2:  weights

Week 3:  Cardio on Mon/Wed/Fri

Week 4:  Weights on Tues/Thurs

Repeat the entire cycle when you get to month 2.

Frequency and Intensity

Ideally, one should gradually increase the frequency or intensity, or both.  But if you’re busy, and definitely can’t spare more than 30 minutes a day, then increase your intensity.  This means if your cardio involves the treadmill, take the notch up 1 level (if you started with level 3, go on to level 4 on month 2).  

For your weight training, if you started with 5-pound weights, graduate into 7.5 pounds in month 2.  And then on those days when your day is not filled with meetings, try to stay an extra 5-10 minutes. 

Be realistic with your goals, especially when you’re just starting.  Increasing frequency and intensity too soon can overwhelm you, making you want to give up.

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Truth About Summer Allergies

As if a runny nose and red eyes weren t enough to ruin your warm weather look, summer allergiescan gift you with even more than you’ve bargained for this year. In fact, some unusual symptoms can leave you looking like you lost a round in a boxing ring.

“Summer allergies can cause severe symptoms for some sufferers, and can be just as bad as the spring and fall seasons,” said allergist Michael Foggs, MD, president of the American College of Allergy, Asthma and Immunology (ACAAI). “Symptoms aren’t always limited to the hallmark sneezing, runny nose and watery eyes. Black eyes, lines across the nose and other cosmetic symptoms can occur.”

Even if you’ve never before had allergies, they can suddenly strike at any age and time of year. You might want to consider visiting your board-certified allergist if these undesirable signs accompany your sniffle and sneeze.

  • Allergic Shiner: Dark circles under the eyes which are due to swelling and discoloration from congestion of small blood vessels beneath the skin in the delicate eye area.
  • Allergic (adenoidal) Face: Nasal allergies may promote swelling of the adenoids (lymph tissue that lines the back of the throat and extends behind the nose). This results in a tired and droopy appearance.
  • Nasal Crease: This is a line which can appear across the bridge of the nose usually the result of rubbing the nose upward to relieve nasal congestion and itching.
  • Mouth Breathing: Cases of allergic rhinitis in which severe nasal congestion occurs can result in chronic mouth breathing, associated with the development of a high, arched palate, an elevated upper lip, and an overbite. Teens with allergic rhinitis might need braces to correct dental issues.

According to the ACAAI, pollen, mold and insect stings are common allergy culprits during the summer months. But fresh produce, such as celery, apples and melons, can also cause allergy symptoms. This is known as food pollen syndrome, cross-reacting allergens found in both pollen and raw fruits, vegetables and some tree nuts.

“Summer allergy symptoms can easily be mistaken for colds, food intolerances or other ailments,” said Dr. Foggs. “If your symptoms are persistent and lasting for more than two weeks you should see your allergist for proper testing, diagnosis and treatment. Finding and treating the source of your suffering can also clear up other unwanted symptoms.”

Before turning to over-the-counter antihistamines and nasal sprays for relief, allergy sufferers should speak with an allergist to ensure medication is right for them and enough to combat symptoms. For more information about seasonal allergies, and to locate an allergist in your area, visit AllergyAndAsthmaRelief.org.

About ACAAI

The ACAAI is a professional medical organization of more than 6,000 allergists-immunologists and allied health professionals, headquartered in Arlington Heights, Ill. The College fosters a culture of collaboration and congeniality in which its members work together and with others toward the common goals of patient care, education, advocacy and research. ACAAI allergists are board-certified physicians trained to diagnose allergies and asthma, administer immunotherapy, and provide patients with the best treatment outcomes. For more information and to find relief, visit AllergyandAsthmaRelief.org. Join us on FacebookPinterest and Twitter.