Articles Profiling Andy:: A Road Warriors Guide to Better Health
While shedding unwanted pounds may be an attractive traveling objective, Andy Core, an
Arkansas based exercise physiologist who founded Core Wellness Seminars, cautions frequent
flyers against aiming too high. "When they are on the road, it's all about maintenance,"
he says. "To maintain you weight, you only need to perform 30 minutes of aerobic exercise
three days a week. It doesn't have to be 30 minutes at once. Accumulating 30 minutes a day
three times a week provides the same benefit as hitting the treadmill for 30 minutes."Thirty
minutes of aerobic exercise three times a week counts as one of Core's Rule of Threes. The
others - drinking 30 ounces of water before and after 3 p.m., and eating a snack at 3 p.m.
each day - are even more pivotal for road warriors.
"On the road, you tend not to eat as frequently as you do at home, but you eat larger meals,"
Core notes. "For travelers, the most important meal of the day is the 3 p.m. snack. Typical
Americans eat 80% of their calories after 6 p.m., which is the formula for fat gain. Your
metabolism peaks around 3 p.m. and then subsides, as does your activity level. So, that
mid-afternoon snack helps to eliminate the afternoon lull and gives you the willpower to
eat a lighter dinner."
Core also notes that dehydration stimulates appetites and depresses energy levels. "If you
are even 1 percent dehydrated, you can expect a 10 percent decline in your mental and physical
energy," he adds. "And if you let yourself get 2 percent dehydrated, that results in a 25 percent
reduction in mental and physical energy."
Planes have the opposite effect on a consultant's well-being. Core reports that the air on
most passenger jets averages 14 percent humidity, which is normally drier that the air in the
Sahara Desert. That aridity prevents eyes, noses, and mouths from capturing germs before they
enter the fliers' systems.
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