NEW YORK (Reuters Life!) – A new exercise machine is cranking up the cardio room.

Stationed amid legions of ellipticals, treadmills and stair steppers, the KRANKcycle is a hand-powered exercise cycle that lets your fingers, not your feet, do the pedaling.

Industry experts are welcoming the KRANKcycle as a versatile and inclusive device, and "kranking" as a calorie-burning cardio challenge as well as strength training for the often neglected upper body.

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Water is one of the most essential components of the human body. Water regulates the body’s temperature, cushions and protects vital organs and aids the digestive system. Water not only composes 75% of all muscle tissue and about 10% of fatty tissue, but it also acts within each cell to transport nutrients and dispel waste. And, because water composes more than half of the human body, it is impossible to sustain life for more than a week without it.

Water Loss

Necessary to the healthy function of all internal organs, water must be consumed to replace the amount lost each day during basic activities. According to the Food and Nutrition Board, it is recommended that women consume 2.7 liters (91 oz) daily and men consume 3.7 liters (125 oz) through various beverages (80%) or in food (20%). Active individuals need even more, particularly if they’re exercising in hot weather. This is especially important during the 24 hours prior to vigorous exercise. You can meet your body’s water needs over the course of a day through a variety of fluids and foods, including juices, soda, smoothies, tea, lemonade, soups, fruits and vegetables.

In one hour of exercise the body can lose more than a quart of water, depending on exercise intensity and air temperature. If there is not enough water for the body to cool itself through perspiration, the body enters a state of dehydration.

Dehydration

For regular exercisers, maintaining a constant supply of water in the body is essential to performance. Dehydration leads to muscle fatigue and loss of coordination. Even small amounts of water loss may hinder athletic performance.

In a dehydrated state the body is unable to cool itself efficiently, leading to heat exhaustion and possibly heat stroke. Without an adequate supply of water, the body will lack energy and muscles may develop cramps.

To prevent dehydration, exercisers must drink before, during and after each workout.

Fluid Balance and Replenishment

It is important to drink even before signs of thirst appear. One way to check your hydration level is to monitor your urine. It should be plentiful and pale yellow unless you are taking supplements, which will darken the color for several hours after consumption.

During exercise, water is the best fluid replenisher for most individuals, although sports drinks help replace lost electrolytes during high-intensity exercise exceeding 45 to 60 minutes. Individuals who sweat profusely during exercise and whose sweat contains a high amount of sodium (you may notice salt stains/rings on your athletic wear) should choose sports drinks and ensure that their diet contains adequate sodium to prevent hyponatremia (water intoxication). Contrary to popular belief, scientific evidence suggests that moderate caffeine intake does not compromise exercise performance or hydration status. However, alcohol consumption can interfere with muscle recovery from exercise and negatively affect a variety of performance variables.

It is easy to prevent dehydration with a variety of refreshing beverages, so drink up!

Hydration Hints

• Drink 17 to 20 ounces of water two hours before the start of exercise.
• Drink 7 to 10 ounces of fluid every 10 to 20 minutes during exercise.
• Drink 16 to 24 ounces of fluid for every pound of body weight lost after exercise.

Hint: Rehydration occurs faster in the presence of sodium, regardless of whether it is provided in a sports drink.

Additional Resources

Institutes of Medicine – Dietary Reference Intakes: www.iom.edu/CMS/3788/4574.aspx
About.com: www.sportsmedicine.about.com/cs/hydration/a/022504.htm

This ACE Fit Fact is taken from ACE FitnessMatters^® magazine. Want more information like this delivered directly to your home? ACE FitnessMatters, the bi-monthly magazine from the American Council on Exercise^® (ACE^®), is the source for the most accurate, up-to-date fitness information you need to live a healthy, active life. Subscribe to ACE FitnessMatters Magazine online or call 1-888-825-3636.

The American Council on Exercise does not endorse or promote the companies, products or services that reside on this website. ACE does not receive revenue generated from any organizations that advertise on this Web site. Copyright 2003 American Council on Exercise. All Rights Reserved.

Are your workouts helping or hurting? Whether you are a fitness novice or a regular enthusiast, you may be making easy to fix blunders when it comes to your routine that are undermining your potential and your progress. Here are five common mistakes to recognize and avoid:

1. Overdoing it. If you can barely walk the next day, you won’t be able to exercise. A little soreness and stiffness is fine but if your workouts are sending you straight to the medicine cabinet or right back to bed you’ve pushed too hard for your current level of fitness.
2. Doing too little. If you’re not breaking a sweat, breathing a bit harder, and not getting your heart rate up, you’re not going to see the kinds of results that will inspire you to stay with your regimen.
3. Watching the clock. There is a lot of advice out there telling you to spend at least an hour a day working out to see results. If you work full time or have kids, an hour a day might be unrealistic. And if you can’t manage an hour, why bother? Right? Wrong. Don’t be afraid to start small. Ten minutes a day is better than zero minutes a day. The key is to establish a routine that is versatile, flexible, fun and fits your lifestyle.
4. Checking your weight everyday. Your weight can vary by several pounds, depending on water, hormone fluctuations and the type of workouts you’ve been doing. If you’re getting on the scale once a day or more you’re setting yourself up to be discouraged. The experts at Life Fitness recommend giving yourself other goals instead, like fitting into your old jeans or completing a 5K.
5. Expecting immediate results. We get impatient and disappointed when we can’t take weight off as fast as we can put it on. Remember, an extra pound means you’ve consumed 3,500 extra calories and you will have to burn an extra 3,500 calories to lose that pound. Many people tend to get discouraged if they don’t see quick, visible, dramatic results, but the bottom line is being fit is a lifestyle and a process, not a quick fix.

Fit Tips are provided by Life Fitness, the leader in designing and manufacturing high-quality exercise equipment for fitness facilities and homes worldwide.

Stephanie Weiss
Life Fitness
847-288-5808 or stephanie.weiss@lifefitness.com

When we talk about toning our legs, most people focus on the thighs, especially since that is an area that is often voted as most troublesome. But to get shapely, sexy legs, you have to work the entire leg, including the most important muscle: the calf. Your calves are actually the most exposed part of your legs, peeking out under shorts and cropped pants, so start now in order to get them in shape for the summer season. (more…)

Spring in Colorado is always filled with uncertainly when it comes to the weather, but this year has been especially unpredictable and frustrating! We are all ready to get outdoors and enjoy the typically beautiful Colorado weather. However, this spring many of us have spent more time than expected working out indoors due to lots of cold snowy weather. It’s not all bad according to Rick Morris, author of Treadmill Training for Runners. Whether you are using your treadmill because the rain or cold keeps you indoors, or you just have time for a short morning workout at home, or you are running on a treadmill to do some specific speed or interval work, Rick has some pointers for making sure that your treadmill workout is simulating as closely as possible your outdoor training runs. (more…)