Q: My physician has recommended that I reduce my daily sodium intake. What are some simple ways to do this?
A: Sodium is added to everything from pasta sauces and condiments, to frozen foods, so it’s no surprise the average adult consumes 3,400 mg of sodium per day. Many organizations such as the American Heart Association and the U.S. Food and Drug Administration recommend adults should limit their sodium intake to no more than 2,300 mg per day to improve overall health. Reducing your sodium intake can be done with a few small changes in your diet. Purchase low-sodium or sodium-free varieties of your usual pantry items such as soup stocks, sauces and canned vegetables. Limit the use of processed and frozen foods. Limit your intake of condiments such as dill pickles, ketchup, mayonnaise, soy sauce and salad dressing. And finally, when cooking, instead of salt reach for lemon juice, citrus juices, dried spices and vinegar to add flavor to your food. Making one (or all) of these changes will reduce your daily sodium intake by hundreds of milligrams. As a bonus, become a ‘label sleuth’ — it’s really as simple as reviewing the food labels to note the sodium contained to help you make a healthier option.
Q: Can you please explain what circuit training is?
A: Circuit training is a form of body conditioning when you perform an exercise for a period of time and then move on to another exercise. Typically, you’ll perform each exercise for 30-60 seconds and have 15-30 seconds to transition to the next exercise. Once you complete all the exercises in the circuit, you’ll rest and repeat the circuit again. On the fitness floor in a gym setting, a specific group of weight training machines may be set in a formation so you can move smoothly from one machine to another. In a group fitness setting, you’ll find stations of exercises placed around the room. Circuits can be strength exercises only or a combination of strength and cardio exercises and are usually set up with eight to 12 stations. Circuit training is fast paced, fun and great for anyone who is busy and wants to combine strength and cardio in one workout. Please call if interested in learning more about circuit training or if you would like to join a circuit training group.
Kirk Jordison is the club owner at Anytime Fitness in northeast Ankeny’s Briarwood Center. Tiffany Christensen is the club owner at Anytime Fitness in Ankeny’s Prairie Trail development. Both owners are proud to be raising their families in Ankeny. To submit a question for future articles, please contact the authors at: firstname.lastname@example.org (Prairie Trail) or email@example.com (Briarwood).