Archive for July, 2012

Moderate exercise is good.

Thursday, July 26th, 2012

Yes, there are elite athletes in the world who exemplify the Body Beautiful. They train and work out like crazy, because it’s who they are. At the opposite end of the spectrum are people who don’t exercise at all — the folks who say they just don’t have time to put it in their schedule. Or they figure that if they can’t go for 100% commitment to total perfection, they shouldn’t try at all.

What about the gray, in between the black and white?  Are their health benefits to doing “not too little” and “not too much”?

Oh, yes.

Exercise isn’t an all-or-nothing proposition. You don’t have to work for a medal; just work for your health.

On July 25, 2012, Sheila Kalas talked about the benefits of moderate exercise with Bill Bryant and Barbara Bailey on WKYT’s “27 NewsFirst Mid-Morning” show.

“A lot of studies show that, statistically, consistent moderate exercise has the same benefits as vigorous exercise,” Sheila said.

Rethink that time commitment excuse. “Exercise is cumulative,” Sheila said. A few minutes here and there will add up over the day. If you sit at a desk all day long and don’t have time for a complete workout, get up every hour and move. Walk down the hall, walk up and down a flight of stairs. Walking 2.5 minutes per hour over an eight-hour day equals 20 minutes, which equates to a mile for most people.

“Just because you can’t do an intense exercise, do something,” Sheila said. “Something is better than nothing.”

Slow and steady is a good way to win the race to health and fitness, with emphasis on the steady. Every January, with New Year’s resolutions, personal trainers see that “starting fast is a failure,” according to Sheila. “As trainers we don’t encourage clients to do everything at once,” she said. “Start by doing one thing every day toward your goal. Start doing little things.”

Sheila Kalas, B.S., M.S., is the owner and founder of Fitness Plus
831 National Avenue, Lexington, KY


10K Tips

Monday, July 2nd, 2012

Thank you, Bill Bryant and Barbara Bailey, for inviting Sheila Kalas to appear on the “27 NewsFirst Mid-Morning” show. Sheila was a guest on Monday, July 2, 2012, offering tips for participants in the Bluegrass 10,000, especially in dealing with the heat.


If this is your first 10K race with thousands of people, be sure to seed yourself correctly. Faster runners in the front, slower runners in the back. This is for safety’s sake.

Another tip for beginners: start slowly and don’t try sprinting at the start of the race.  Learn how to drink out of the water cup so you don’t choke. “The key is to squeeze the cup and almost suck the water out of the corner,” said Sheila. Every runner should get water at every station.

Don’t wear the race T-shirt, but something sleeveless. Don’t wear a baseball cap, because we know caps keep heat locked in (which is why you wear one during the winter).

Expert runners, keep in mind that the weather will be hotter, so your overall time is going to be a little slower.

Relax and have fun!

Sheila Kalas, B.S., M.S., is the owner and founder of Fitness Plus,  831 National Avenue, Lexington, KY. 859.269.9280