Exercise: Test for Body Fitness

These standard tests are routinely given by the YMCA around the country and the American College of Sports Medicine to measure fitness. They are then used with the results of other tests to determine where to start a physical fitness program. Now remember, this is not a test you can study for. It is not a high school gym class with a teacher who holds your future in her hands and who could destroy or make your day with a word about how you look. As a diabetic, though, you will need to be honest with yourself before you start. If you have not been exercising and if you have medical conditions that may impede your ability to exercise, do not try some of this. Also, please contact your health care team about wanting to take this test. Make sure you are in control of your diabetes before any exercise , especially if your blood glucose levels are very high. If you have concerns, take the test at a health club with professionals present to help you if you need medical intervention.

Cardiovascular Health
Aerobic exercise, such as running, walking, swimming and cycling are important because they improve the efficiency of pumping blood to the heart, picking up oxygen in the lungs, and the unloading of oxygen into body tissue. These systems allow your working muscles to get oxygen more quickly and efficiently. Studies have shown that regular cardiovascular exercise can significantly reduce your risk of heart attack and stroke.

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Coffee, Caffeine & Fitness

One look at a line at the local Starbucks in the morning and you don’t need to be convinced of the huge amount of coffee consumption in the U.S. The National Coffee Association found in 2000 that 54% of the U.S. adult population drinks coffee daily. Guess there’s nothing like the first double espresso in the morning to clear the cobwebs from our heads so we can face the day.

But what are the effects relating to fitness ? If that grande-no-foam-double-whipped-extra-shot-no-fat latte gives us the get-up-and-go to start our day at work, will it do the same if we’re headed to the gym?

Physiological Effects

The main ingredient in coffee that gives us that jolt is caffeine , a central nervous system stimulant. Caffeine is found naturally in coffee beans, tea leaves, and chocolate, and is a popular added ingredient in carbonated beverages and some over-the-counter medications such as cold remedies, diuretics, aspirin, and weight control aids. It is estimated that in the U.S., 75% of caffeine intake comes from coffee .

Caffeine stimulates the central nervous system by blocking adenosine, a neurotransmitter that normally causes a calming effect in the body. The resulting neural stimulation due to this blockage causes the adrenal glands to release adrenaline, the ‘fight or flight’ hormone. Your heart rate increases, your pupils dilate, your muscles tighten up, and glucose is released into your blood stream for extra energy. Voila… you now have the caffeine buzz. But wait…we’re not done yet. Caffeine also increases dopamine. Dopamine activates the pleasure in parts of the brain. It has been suspected that this also contributes to caffeine addiction. Physiologically, caffeine makes us you feel alert, pumps adrenaline to give you energy and changes dopamine production to make you feel good. Another espresso, anyone?

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