Cigna's July Vitamin Newsletter
GCMH Fitness Trail Open House
An outdoor opportunity for all ages has been restored and improved behind Garrett County Memorial Hospital. The Fitness Trail consists of a 3/4 mile path from the back parking lot of the Hospital, across the dam with the loop next to Pythian Avenue. The 1/2 mile loop includes a 10 Station Fitness System that instructs participants how to work-out in a safe effective manner. Each series provides stretching, strengthening and cardio-vascular work-outs to be included before, during, or after walking the trail.
HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.
Here are a few other benefits from HIIT.
1. Increases Your Metabolism
2. Quick and Convenient
3. No Equipment Necessary
HIIT training not only helps performance, it also improves the ability of the muscles to burn fat.
A typical HIIT workout usually lasts about 20-30 minutes. An example would be 5-10 high intensity sprints (working at a Level 8-9 on a perceived exertion chart) lasting 30-60 seconds interspersed with recovery intervals of 1-2 minutes of just walking (working at a Level 4-5).
0 – Nothing at all
0.5 – Just noticeable
1 – Very light
2 – Light
3 – Moderate
4 – Somewhat heavy
5 – Heavy
7 – Very heavy
10 – Very, very heavy
Protect Your Skin
(FACTS FROM THE CDC just so you know that indoor tanning is NOT a better option)
INDOOR TANNING IS NOT SAFE!
Using a tanning bed, booth, or sunlamp to get tan is called indoor tanning. Indoor tanning can cause skin cancers including melanoma (the deadliest type of skin cancer), basal cell carcinoma, and squamous cell carcinoma. Exposure to ultraviolet (UV) radiation also can cause cataracts and cancers of the eye (ocular melanoma).
Dangers of Indoor Tanning
Indoor tanning exposes users to two types of UV rays, UVA and UVB, which damage the skin and can lead to cancer. Indoor tanning is particularly dangerous for younger users; people who begin indoor tanning during adolescence or early adulthood have a higher risk of getting melanoma.
Every time you tan you increase your risk of getting skin cancer, including melanoma. Indoor tanning also—
- Causes premature skin aging, like wrinkles and age spots.
- Changes your skin texture.
- Increases the risk of potentially blinding eye diseases, if eye protection is not used.
Facts About Indoor Tanning
Tanning indoors is not safer than tanning in the sun.
Indoor tanning and tanning outside are both dangerous. Although indoor tanning devices operate on a timer, the exposure to UV rays can vary based on the age and type of light bulbs. Indoor tanning is designed to give you high levels of UV radiation in a short time. You can get a burn from tanning indoors, and even a tan indicates damage to your skin.
A base tan is not a safe tan.
A tan is the body's response to injury from UV rays. A base tan does little to protect you from future damage to your skin caused by UV exposure. In fact, people who indoor tan are more likely to report getting sunburned.