Protecting Our Skin

Some of us may think getting a slight burn is a small price to pay for a golden brown tan, but don’t be fooled. Keeping our skin safe from even the lightest burn is serious business. That’s why there’s so much talk over what kind of sunscreen to use and whether tanning beds are safe. So, how do we keep our skin safe from the burn? Let’s talk about how to cover it and how to avoid potentially harmful situations.

SPF 15, 30, 70, etc… WHAT DOES IT ALL MEAN? Calm down, we know…it’s confusing. SPF stand for Sun Protection Factor. Sunscreen prevents some of the suns radiation from reaching our skin by taking the heat for us, so to speak, or by reflecting it away. The higher the SPF rating, the longer the amount of time it diverts the sun’s rays. If you burn easy and want to be outside for a long amount time, use a higher SPF. Remember, it does not increase the amount of the sun’s rays deflected, just the amount of time your skin is “protected”.

It’s also important to know what kind of radiation it’s diverting. When we talk about skin care, UVA and UVB are the two types of rays we need to worry about. While one has been more associated with aging and the other with sunburns, both have now been linked to skin cancer. What about “tanning” sunscreens? These sunscreens don’t stop UVA rays from reaching the skin. For safety, our best bet is to stay away from these guys and go with the good stuff.

The same can be said for tanning beds. Most beds put out UVA rays, the so-called “tanning rays”. Some emit up to 12-times the amount that the sun does.  Not to scare anyone, but aside from pre-mature aging and skin cancer, UVA’s have also been linked to some eye disorders.

How about sunless tanning? The FDA has approved most sunless tanning lotions and sprays. BUT, make sure they are used as directed. The darkening ingredient in most, dihydroxyacetone, may not be good for us if it gets in our eyes, mouth, or if inhaled. It may not last as long, but it will help to avoid those pesky UV rays. Keep in mind though,, we still need to use sunscreen. That tan won’t prevent the sun from finding us.

As always, when in doubt talk to your doctor and stay safe in the sun!

What are We Doing with the Kids this Summer?

     School’s almost out and it’s time to scramble…uh, sign up… for fun summer activities for the kids.  Finding the right balance of physically active and educational things to keep them busy isn't always easy, but lucky for us there’s a ton of great activities right here in Claremore!

     Let’s start right here at the Rec Center. We talked last week about the importance of swimming as part of our regular workout routine. It can also be an important life skill for kids. What better way to keep the kids active and give them something new to learn than to sign them up for swim lessons at the Rec? Lessons range from guided parent participation classes all the way up to lifeguard training. Kids can start as early as 6 months of age. A class schedule is HERE.

     The Claremore Community Center has a slew of both physically active and mentally challenging camps for the kids this summer. They have just about everything from cheer-leading, to acting, and even several science sessions starting on June 2. A full schedule is posted online HERE.  

     How about some plain old outdoor fun? Too often we overlook the obvious. It doesn't get any more obvious that our local parks. Many of us drive by them every day without even realizing how many activities there are to do in our parks. The Will Rogers Park has a splash pad, there’s a Frisbee golf course at Claremore Lake, and how about the many trails to walk at the RSU Nature Reserve…oh, and fishing, it’s hard to find a place in Claremore where there’s not a body of water filled with fish within walking distance.

Really, these are just a handful of ideas to keep the kids active this summer. If you have any ideas that you’d like to share, please comment below or let us know on Facebook or Twitter!

Let’s do this!

Swimming: Many, MANY benefits!

     The second week of May and we've already hit several 90-degree plus days in Oklahoma with more to come in the next few months. Some of us may love to work-out in the heat, but there are safer and much cooler ways to burn a few calories. How about a nice refreshing swim?

     There are several reasons why we should think about making swimming a part of our regular routine…increased flexibility, low-impact on joints, and calorie burn are just a few…but how about things like improved cardio performance, more muscle tone, and a little thing called increased lifespan.

     Swimming is said to improve the way that our hearts contract. This helps us better process oxygen by improving blood flow throughout our bodies. That's not just going to increase how long we can hold our breath under water, but also help us with the rest of our exercise routine by improving how oxygen gets to our muscles while lifting, running, jogging, or just doing everyday errands. 

     While no one is going to bulk up by just swimming, it will increase muscle tone if done properly and with enough intensity. It’s especially good for the core. It can also increase muscle endurance. That means that we may be able to train a little longer when working outside the pool too.

     Researchers at the Cooper Clinic in Dallas followed over 40,000 couch potatoes, walkers, runners, and swimmers over a 32-year stretch and found that swimmers had the lowest rate of death. While it doesn't mean that everyone will live a longer life if they take up swimming, it might not hurt to consider adding it into our regular trips to the Rec Center.

     These are just a few of the many benefits that we can get from hopping in the pool for some quality laps. BTW, the Rec Center is offering swim classes this summer. Get more information at 918-341-4516.

     As always, consult your physician and/or speak to one of the Rec’s fantastic trainers before diving into any intense swimming work-out.

Let’s do this! 

Graduating and Beating the Plateau

We've done it!  We've graduated, in a sense, by achieving our fitness goal! It’s time to move on to bigger and better things, right? Wait, why can’t we drop any more weight? Why can’t we shave any more time off of our 5k? Why is it so hard to dead-lift that extra 5 lbs?!  The feared plateau…often times we hit a point that we just can’t seem to break through. So, how do we do it? How do we push past those seemingly unbreakable points? The answer may be in looking at how we work out.

Insanity (defined by Einstein, not the fitness program): “doing the same thing and expecting different results”

   

           If we keep using the exact same routine that we used to reach that plateau point and expect it to push us through it, then we’re probably leaning toward the definition above. Thoughtful change may be the key in maintaining consistent success in our workout routine. Several mainstream fitness programs emphasize changing our routines every 4 to 6 weeks. This can be anything from increased intensity, to adding some light cardio on days we’re not lifting, or maybe adding strength training to our cardio routine. We can only maintain change through change. Keep in mind that we have to be mindful of our overall goals. If we’re running cross country, adding in power-lifting or vice versa may not be the best idea. We have to look at what we want to accomplish and what related exercises can aid us in reaching our new goals. It’s why we see golfers like Rickie Fowler doing strength training. Using a combination of weight training and cardio he’s improved his strength, flexibility, and overall control over his golf swing. It’s hard to argue with success.

As always, be sure to ask a health professional and talk to one of the licensed personal trainers at the Rec Center to help find a fitness routine that works for you.

Let’s do this!