...learn about calories

From The Cooper Institute and Cancer Prevention and Research Institute of Texas

You may have to fight a battle more than once to win it. - Margaret Thatcher


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Written by April 17, 2014

Michael Harper, MEd

Associate Director of Education
The Cooper Institute

Low impact cardiovascular activities can help to minimize the risk of injury. However, low impact activities such as walking are sometimes perceived as not having as many options for increasing caloric burn. Fortunately, incorporating interval training with walking can help increase caloric expenditure. Plus, walking is an activity that requires no equipment, is easy to do, and is one of the most natural forms of physical activity. Interval training involves bouts of higher intensity exercise mixed with periods of lower intensity exercise that allows for partial recovery. More calories are burned at higher intensities when compared to lower intensities of

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Written by April 4, 2014

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

April Showers Bring May Flowers! I enjoy a good rainstorm – there’s something about the pitter-patter of water falling from the sky that soothes my soul. It also soothes my lawn and surrounding foliage that are in desperate need of some water. For those of you who don’t want your April work-outs to become wash-outs, let’s déjà vu to an earlier post that can prepare you to be an all-season exerciser. Prepare Your Body Unlike the Wicked Witch of the West from the Wizard of Oz (she was the one who melted when Dorothy threw a bucket of water on her, remember?),

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Written by March 27, 2014

Sue Beckham, PhD

Director of Adult Initiatives
The Cooper Institute

Proprioceptive neuromuscular facilitation or PNF is a form of static stretching that involves both a static stretch followed by an isometric contraction of the muscle that is being stretched.  The process is then repeated several times. Partner PNF has been shown to yield greater improvements in flexibility than static stretching (O’Hora, J., et al., 2011)1. However, partner PNF stretching has 2 major drawbacks – 1) it requires a partner and 2) has more risk in that your partner must communicate and respond appropriately to ensure that the stretch is performed safely. Self-PNF stretching could eliminate both of those drawbacks. However,

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Written by March 20, 2014

Today I Will


It’s official… Spring has sprung! Everyone in the neighborhood knows where to find my family this time of year – outdoors! I’m so excited to welcome the green grass, beautiful blooms, and warmer weather. It’s a great time to stretch your legs (and arms and back and abs) to burn calories and increase health benefits. An earlier post springs to mind as I begin my household chore list – it reveals various springtime activities and the amount of calories each burns if done for 30 minutes*. Check out the list below: Watering lawn or garden – 63 calories Bird watching

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Written by February 27, 2014

Karyn Hughes, MEd

Associate Director of Education
The Cooper Institute

In a recent posted blog in September, 2013 on Whole-Body Cryotherapy we examined whether cold therapy speeds up recovery from muscle soreness.  This topic is of great importance to athletes and coaches alike who want to plan an athlete’s workout to maximize performance as delayed onset muscle soreness (DOMS) often reduces force production and range of motion (ROM) at joints.  Even if you don’t classify yourself as an athlete, if you exercise you have likely experienced DOMS.  Now the use of foam rollers is commonly advocated to alleviate muscles soreness and stiff joints along with improving neuromuscular efficiency and improving

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Written by February 20, 2014

Michael Harper, MEd

Associate Director of Education
The Cooper Institute

The use of ropes as fitness equipment has been on the rise in gyms. Ropes, often called battle ropes, similar looking to the ones used at one time for climbing in PE classes, are now being used for a variety of other exercises. The ropes are normally between 30 – 50 feet in length, 1 -2 inches in thickness, and anchored around a pole so an individual can hold both ends of the rope. Thicker and longer ropes will make exercises more advanced. Examples of common repeated movements using battle ropes include the following exercises: Alternating Waves: In a stable

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Written by February 6, 2014

Lauren Spang, (B.S. Candidate)


While the title of this blog may make you think, “Oh this doesn’t apply to me,” the suggested strategies for healthy living while away at college are  really great ones to apply to any life situation! So please read on…. Going away to college is an exciting time of life for young adults; it’s generally the first time we get to experience independent living and all of the responsibilities and freedoms associated with it. A few of the biggest struggles, however, that many college students face are having the knowledge of how to eat well and finding the time to

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Written by January 30, 2014

Rachel Huber, MPH, RD

Associate Director of Education
The Cooper Institute

I can’t wait for the Super Bowl this Sunday… Especially the commercials! Visions of ice-cold beer, cheesy tortilla chips, and sweet sodas dance through my head. Whoa, let’s hold the Clydesdale horses for a moment. I also have a vision of an earlier post that will come in handy this Sunday. It’s about mindful eating – eating when you’re physically hungry and stopping when you’re full – as opposed to eating for psychological reasons (e.g., stress, excitement, etc.) or outside triggers. A major trigger for eating when not truly hungry is smelling or seeing food. So how might you limit

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Written by January 23, 2014

Karyn Hughes, MEd

Associate Director of Education
The Cooper Institute

How many health apps do you have? According to research2guidance© there are now close to 100,000 health apps, with the top 10 apps generating over 4 million free downloads every day.  But there is a new trend emerging—wearable technology. Wearable smart garments will be hitting the stores this year with a projected market of $2.03 billion in sales by 2018. OMsignal© has created the world’s first bio-sensing apparel by embedding sensors into the apparel that will monitor your heart rate, breathing, and activity while the OMsignal© app displays your data in real-time on your mobile phone.  Eventually the sensors will

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Written by January 16, 2014

Gina Cortese-Shipley, MS

Associate Director of Education
The Cooper Institute

As we resume our “normal” routines and welcome the New Year with resolutions of slimming down, I’m reminded of an earlier post that encourages physical activity in shorter bursts (which sounds more realistic with my crazy schedule!). When somebody tells you to “take 10,” it usually means take a break from the task at hand for 10 minutes. There is a different, healthy take on this common command. For over 10 years, advocates for increasing physical activity have emphasized the importance of accumulating multiple, small bouts of physical activity over the day. This can be in addition to or a

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