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Cultiva La Salud offers free fitness dance classes for Parlier community

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Cultiva La Salud offers free fitness dance classes for Parlier community

FRESNO COUNTY, Calif. (KFSN) — A local organization is taking action to improve the well-being of Latinas in rural areas of Fresno County.

Cultiva La Salud is now offering fitness classes in Parlier.

Get ready to move and groove! You also don’t want to forget a towel because the class will have you sweating.

“These classes combine cardio and dance,” explained Evelyn Morales, project coordinator.

The non-profit is partnering with Parlier Unified to host the free classes to Latinas in the community.

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“Community members living in the rural areas of Fresno County have high incidence rates of chronic diseases such as diabetes, hypertension, and obesity, just to name a few,” Morales said. “This can be attributed to limited opportunity to engage in physical activity.”

Cultiva La Salud wants to offer a safe and fun way to promote healthy and active living.

According to Morales, taking part in physical activity regularly can help maintain good cardiovascular health.

The goal is to expand the fitness classes to other rural communities, such as Orange Cove.

“We really want to mobilize and encourage community members to participate in these classes because it is available to them at no cost,” she said.

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The fitness dance classes happen every Monday from 5:30 to 6:30 pm at Parlier High School’s cafeteria.

Children 10 years or older can join, but no child care is available for younger kids.

Registration is required.

Information can be found on Cultiva La Salud’s Facebook.

For news updates, follow Amanda Aguilar on Facebook, Twitter and Instagram.

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Fitness: Find right balance between pleasure and pain when you exercise

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Fitness: Find right balance between pleasure and pain when you exercise

No matter who’s exercising, the closer the workout comes to requiring maximum effort the more unpleasant the exerciser feels.

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For some people, exercise requires too much effort. Others believe it isn’t exercise unless their physical limits are being pushed. This love/hate relationship with effort often marks the dividing line between exercisers and non-exercisers. It’s also the theme of numerous studies exploring how effort can be manipulated to be less of an exercise deterrent.

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No matter who’s exercising, the closer the workout comes to requiring maximum effort the more unpleasant the exerciser feels. Workouts that stay in a more moderate zone generally elicit more enjoyment, though the line between when a workout goes from feeling good to feeling uncomfortable varies considerably between individuals.

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Some people maintain a level of intensity that never creeps into the zone where there’s more pain than pleasure. But most exercisers opt for a gradual rise in intensity until it takes effort to maintain the pace, then try keeping it there to the end of the workout.

Also popular is interval training where intensity peaks for short periods of time followed by equally short periods of recovery. This ebb-and-flow style of workout has been billed as more palatable for those who find it difficult to sustain longer bouts of constant effort, though the jury’s out as to whether steady state or interval training are more palatable for people trying to make exercise a habit.

The trouble is, when it comes to evaluating enjoyment during exercise, there’s a distinct difference in feedback depending on when the exerciser is polled. Remembered pleasure or displeasure is distinctly different from feelings elicited during a workout. The longer the gap between the end of the workout and when the exerciser reports their feelings, the more favourable they view the workout.

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Still, no matter how much time modifies our feelings, some things we don’t forget. Studies suggest the more unpleasant the workout, the less likely we are to go back for more. There is a caveat, however. Researchers studying how enjoyment factors into exercise adherence have noted a difference between recreational exercisers and athletes. With goal-based athletes, bouts of extreme exertion are associated with accomplishment, which alters their outlook not just on the importance of enjoyment during a bout of exercise but also on how they rate enjoyment post-workout. With this crowd, the idea that exercise has to hurt to be beneficial is ingrained into their psyche.

For everyone else, the slope of exercise enjoyment within a single workout is worthy of study. Is there a way to manipulate the timing of pleasure so that we end workouts feeling on a high versus physically wrung out? And will that feeling of pleasure make the next workout less intimidating and therefore more likely to happen?

There’s some research suggesting that instead of focusing on increasing or maintaining intensity, a workout should end easier than it started. Others recommend easing into effort and finishing with purpose. Then there’s the pyramid format that starts off at a comfortable intensity, increases to maximum effort midway and ramps down again as the workout winds down. Each format has its pros and cons, with results inconclusive as to whether one design is more enjoyable than others.

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Adding to the body of evidence is a recent study published in Psychology of Sport and Exercise reviewing what the researchers call the “slope of pleasure” and its effects on remembered pleasure, forecasted pleasure and enjoyment. The researchers from California State University in Bakersfield theorized that the optimal slope of pleasure occurred when exercisers experienced a gradual increase and then decrease in effort, versus an ascending (the workout gets harder, with peak effort occurring toward the end of the workout) or descending (the workout ramps up in intensity quickly then eases off to finish easier than it started) slope. The idea was to see whether a less intense start or finish was more enjoyable.

To make sure all workouts were similar in volume and overall intensity, they all started with a two-minute warmup followed by 30 minutes of continuous exercise and a 10-minute recovery. All protocols were matched in overall effort with about 20 minutes of exercise at a moderately hard intensity and 10 minutes at or around peak effort.

The ascending slope increased intensity by 2.5 per cent every two minutes while the descending workout decreased intensity by 2.5 per cent every two minutes. The ascending/descending protocol increased intensity by 2.5 per cent every two minutes, then at the midpoint started decreasing effort by 2.5 minutes. Enjoyment was polled before exercise, every five minutes during exercise and 10 minutes after exercise.

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Only the ascending workout changed the level of enjoyment over the course of the workout with exercisers feeling worse when intensity continually increased. The other workouts, both of which featured a decrease in intensity, noted no change in enjoyment from the start to the end of the workout.

These results disproved the researchers’ hypotheses, who thought enjoyment would increase as intensity level dropped. It also differed from previous research reporting that a decrease in intensity resulted in greater exercise enjoyment, including greater remembered pleasure, than workouts that got increasingly harder.

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But the takeaway for the average exerciser isn’t that the results weren’t as forecasted. Instead, the idea that intensity can be manipulated to provide a more enjoyable workout is worthy of notice.

Also important to highlight is that individuals have very different preferences about when during a workout intensity ramps up and when it starts receding.

If you’re naturally slow out of the gate, consider these results permission to take your time before ramping up intensity. And if you start off strong but fade down the stretch, go ahead and coast into the finish line. Stop fighting against your natural inclination to take the path of least resistance and lead your workouts by what makes you feel good rather than someone else’s idea of the ideal workout plan.

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Get Mom Moving on Mother's Day With These Top Health and Fitness Gifts

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Get Mom Moving on Mother's Day With These Top Health and Fitness Gifts
Why You Can Trust CNET

Our wellness advice is expert-vetted. Our top picks are based on our editors’ independent research, analysis, and hands-on testing. If you buy through our links, we may get a commission. Reviews ethics statement

$200 at Amazon
beats-fit-pro-wet

Beats Fit Pro noise-canceling earbuds

For the mom who wants an uninterrupted workout

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$90 at Hatch
Hatch Rest

Hatch Rest Plus Second Generation

For the mom who values a good night’s sleep

$98 at Lululemon
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woman wearing lululemon align leggings

Lululemon Align High-Rise Pant 28-Inch Women’s Leggings

For the mom who wants timeless leggings

$50 at Bombas
bombas-socks

Bombas Socks

For the mom who likes cushioned workout socks

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See at Amazon
withit-bands withit-bands

WithIt smartwatch bands

For the mom who likes accessories

$37 at Amazon
flipbelt-zipper-running-belt flipbelt-zipper-running-belt

Flipbelt Zipper Running Belt

For the marathon-training mom

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If your mom’s idea of self-care includes exercising and overall taking care of her health, we’ve narrowed down some gifts she’ll appreciate. There are endless products out there that would make a great gift this coming Mother’s Day, but you want to make sure that you’re getting Mom something that she will get good use out of. 

This story is part of Gift Guide, our year-round collection of the best gift ideas.

Being a first-time mom as well as a fitness writer, I’ve come across products that active and health-conscious moms can enjoy and can even amplify their everyday lives. If you need ideas on what to get your fitness-loving mom this Mother’s Day, we hope you’ll draw inspiration from some of these top gift picks.

Peloton

If your mom is a devoted Peloton rider, then chances are she can never have enough activewear. Peloton has its own activewear line with Lululemon and recently released its spring line — just in time for Mother’s Day. The new collection has shirts, jackets, sports bras, tights and tank tops available in bright colors exclusive for Peloton. Other attire you can pick from is Peloton’s Ford & Wyatt collection, which has T-shirts and sweatshirts with sayings like “Peloton Mama” and “Raising Legends” in muted colors, as well as tees for children ranging from sizes 0 to 24 months and 2T to 12Y.

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David Carnoy/CNET

Battery Life Rated up to 6 hoursNoise Canceling Yes (ANC)Multipoint NoHeadphone Type Wireless earbudsWater-Resistant Yes (IPX4 — splash-proof)

A good pair of noise-canceling earbuds can make all the difference in a workout. The Beats Fit Pro are our top pick for the best buds for working out. If your mom likes to get her workout in without the interruptions, she can benefit from this solid pair of earbuds. They’re essentially built on the same tech platform as the AirPods Pro, but they’ve got a cool wingtip design that wraps around your ear for a secure fit while working out. CNET’s David Carnoy calls them “the sports AirPods you’ve always wanted.” 

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Amazon

One of the things I learned to value as a new mother is what a big difference a good night of sleep can make for parents and baby. When I get a good night’s rest, I’m able to have a better workout and overall day. I use the Hatch Rest Plus second generation to help put my son to sleep in our shared bedroom, and it works like a charm. Before using the Hatch, I’d have to rely on my Alexa device for lullabies or white noise and a separate lamp for his bedtime routine. The Hatch is easily controlled by the app on your phone. It can play lullabies, and a new feature called “tuck-ins” lets you leave bedtime messages recorded by you or other family members. This is ideal if you have grandparents who live far away or if you’re a working mom and want to feel closer to your child at bedtime if you can’t be there. I tried out this function when my husband was away on a work trip recently, and our son loved hearing his voice in his absence. To get access to these features, you will need a Hatch subscription, which is $49 for the year or $4.99 a month.

Lululemon

You can’t go wrong by gifting a pair of Lululemon’s Align leggings. The Aligns were the only leggings I was able to wear throughout my entire pregnancy and postpartum. There must be something in the fabric that keeps the shape of the leggings but offers plenty of stretch in the waistband. These soft and weightless leggings come in a variety of lengths and are appropriate in yoga, bootcamp class or lounging. They’re also long-lasting so the mom in your life is sure to get lots of use out of it. 

Bombas

A pair of socks as a gift sounds underwhelming, but a comfortable and cushioned pair can make a difference in your workout experience. Bombas offers socks for different types of activities ranging from running to golf and lifestyle. I like wearing Bombas socks when I go for a run because my feet and ankles feel well supported and the wicking material keeps them dry. They also come in a variety of colors so you have plenty of styles to choose from. 

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With It Gear

If your mom likes keeping track of her steps or other data on her smartwatch, a stylish watchband can be a good way for her to change up her look. WithIt offers bands for Apple, Garmin, Fitbit and Samsung smartwatches and has a variety of styles. You can select from silicone, mesh, leather, steel and nylon bands to fit the appropriate smartwatch. WithIt also offers AirPod cases, AirTag clips and reading lights if you want to add a little something extra to your gift.  

Therabody

If the mom in your life is known to take HIIT, Crossfit classes or works a job where she’s on her feet all day, chances are she’s frequently sore. A massage gun can be a good tool to have around to soothe those aching muscles. Our top pick is the Theragun Elite, since it’s heavy duty but easy to operate and offers 16 millimeters of amplitude, which means it gets deep into muscles.

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Pvolve

The Pilates-loving mom will appreciate a Pilates kit for her home workouts. Jennifer Aniston swears by the Pvolve Method, which is a low-impact Pilates class that states that its method is clinically backed by various experts on its clinical advisory board. Pvolve can be taken in one of its boutique studios or at home. There are various kits to pick from for home use, but the Signature bundle includes the P.ball, P.band, a precision mat and a Pvolve membership, which you can stream at home. 

Future

If you know a mom who wants the personal training experience, but doesn’t have time to head to the gym, the Future app can be the next best option. The Future app connects members virtually to coaches across the country with different training backgrounds, so you’re sure to connect with one who is the right fit for your needs. I used the Future app prior to pregnancy, during pregnancy and postpartum. The workouts are easy to follow, complete with video demonstrations and coach cues. And if you have any questions, it’s easy to connect with your coach via the built-in chat. This is an attainable way to get a taste of personal training without leaving your home while still having someone hold you accountable. 

Flipbelt

If the mom you’re shopping for is in full training mode for a race, she’s going to need a running belt that stays in place and can store all of her belongings. I’m a fan of the Flipbelt because it has compartments all around, and the Zipper version keeps your items secure. What makes it appealing is that it blends in with your waistband and isn’t bulky like some other running belts on the market. I’ve been able to store my ID, keys, earbuds, cash and more while out on long runs, short runs and even running errands. They’re also available in various sizes and colors so you can get the most customized fit.

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Nutribullet/CNET

If your mom is always on-the-go but likes having protein shakes or smoothies after a workout, a good blender that takes up minimal space goes a long way. The Nutribullet Pro Plus is one of the newest models of the personal blender. It has more extraction power and a pulse cycle that gives you more control on the consistency of the beverage. It also has the ability to blend up seeds and nuts better, so you have a smooth shake every time.

Amazon

If your mom loves to hike or other outdoor adventures, she’ll enjoy the Apple Watch Ultra 2. The second iteration of the Apple Watch Ultra is a smartwatch that can do it all. It has all the features of the original Apple Watch Ultra including sensors that can read biomarkers such as your heart rate, blood-oxygen levels and more. Its emergency features include international emergency calling, emergency SOS and crash detection, so Mom will stay safe no matter where she ventures off to. Newer features she can enjoy are the night mode and a brighter screen display.

More Mother’s Day gift ideas

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The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Staying fit in the heat: Tips for exercising this summer

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Staying fit in the heat: Tips for exercising this summer

The warm summer weather serves as the perfect time to start working out and getting fit. Whether you are working for that summer body or just a self-improvement goal, now’s the time to get your workout gear and get it pumping! In the intense heat, however, it can be quite tiresome to keep up with the constant momentum of your exercise routine. But there are still many ways to keep your plans from falling apart.

Photo: Collected / Kunal Goswami / Unsplash

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Staying fit in the heat: Tips for exercising this summer    kunal-goswami-eauubs-42yq-unsplash

Photo: Collected / Kunal Goswami / Unsplash

One essential thing to keep in mind while working out, especially in the heat, is to stay hydrated. In this case, water is not enough. When you work out, your body loses a lot of salt, water and electrolytes. So, to maintain your body’s balance and prevent nausea, heatstroke and dehydration, add electrolytes to your drinks.

Another important factor is choosing the best time to exercise. In the intense summer weather, the best time for working out is before 9 AM. The early morning hours will not only help you to start your day fresh but will allow you to exercise in much cooler temperatures, avoiding the afternoon heat.

If that seems too difficult for you, however, you can opt for a later time, perhaps after 7 PM. Evening workouts can help you to wind down after a long day, and temperatures are also cooler around this time.

The clothes you wear will also affect your workout experience. During the summertime, it is best to wear breathable and thin clothes. Wearing darker clothes absorbs more heat, making you feel more exhausted than normal. Thick, tight clothes can also heat you up, so stick to simpler, lightweight clothing for your workouts.

If you plan to exercise outside, sunscreen is a must, especially during the heatwave. Sunscreen will protect you from the harmful UV rays of the sun and prevent sunburns, so do not skip it!

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Photo: Collected / Jubeo Hernandez / Unsplash

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Photo: Collected / Jubeo Hernandez / Unsplash

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