Tag Archives: Klean Endurance by Klean Athlete

What Constitutes Physical Fitness?

PhysicalFitnessJacquie Eubanks RN BSN

How many times have you admonished yourself for being “out of shape?” Whether or not we chose to exercise, athletes and exercise enthusiasts alike know that physical activity is crucial for the maintenance of current and long term health. Healthcare professionals, personal trainers, instructors, governmental heath agencies, the media, and others repeatedly emphasize the importance of 30 minutes of daily exercise. The terms exercise and physical activity are often used interchangeably, but there’s a difference between physical activity, exercise, and physical fitness. Physical activity can be defined as any movement that is carried out by the skeletal muscles that requires caloric energy expenditure. In other words, any activity that gets you from here to there, whether walking from the couch to the fridge or taking the stairs instead of the elevator. Exercise is planned, structured and intentional movement with the goal of challenging your competence and improving your level of fitness through sports, dance, running, yoga or any number of physically active pursuits.

One common misconception of fitness is ignoring flexibility and balance skills, both of which are key to overall fitness. We are not truly fit unless we consistently challenge ourselves to gain and maintain flexibility, endurance and strength. A great way to test your strength, flexibility, balance, and coordination is to sit down on the floor and see if you can stand up without using your arms or knees or grabbing onto to someone or something for assistance. If you can’t get up without help, you can build strength and improve coordination by balancing on one foot at a time, or practice lifting an arm or a leg while in a plank position. Just as a runner might train to complete a marathon or a ballet dancer would strive to master the ultimate challenge of thirty-two fouette turns, we can work towards walking a mile without becoming winded, or practice forward bends each day until we can easily touch our toes.

Physical fitness, which begins with regular exercise to improve aerobic fitness, muscular strength and flexibility, is measured by:

Cardiorespiratory fitness: This means that your body can supply the fuel and oxygen you need during continuous physical exertion. Aerobic exercise raises heartbeat, maximizes the amount of oxygen in the blood, and increases blood flow to the muscles, delivering oxygen and nutrients and carrying away carbon dioxide and lactic acid. Over time, regular aerobic exercise increases stamina and reduces fatigue, while improving immune function, managing weight and reducing disease risk. Cardiorespiratory endurance means the body’s energy systems, muscle fibers, and capillaries can sustain long periods of exercise, such as running a marathon, swimming a mile or cycling for 100 miles.

Muscular strength fitness: Muscle strength is the muscle’s capacity to exert force against resistance. To gain muscular strength and build muscle, focus on weight training. Aerobic exercise strengthens the heart muscle as well, helping to pump blood efficiently and slowing resting heartrate.

Muscular endurance fitness: Along with muscle strength, muscular endurance means that a muscle or group of muscles can sustain repeated contractions against resistance for an extended time period, such as when running, swimming or cycling. Separate from cardiovascular endurance, muscular endurance relates to the number of repetitions you can do without having to stop to rest, such as when doing squats, abdominal exercises or weight training.

Flexibility fitness: Commonly overlooked, a regular stretching routine should be incorporated into every fitness plan. Flexibility fitness is the ability to move the joints freely through a range of motions. Flexibility tends to decline with age, often due to a sedentary lifestyle. Regular stretching helps to prevent loss of mobility, makes it easier to perform everyday tasks, and may enhance aerobic training and muscular conditioning, as well as sports performance.

Body composition: Body composition is determined by the percentages of body fat, bone, water and muscle tissue. Lean mass includes the muscles and organs, while fat mass refers to the amount of fat tissue stored in the body. Because muscular tissue takes up less space than fat tissue, it is body composition together with weight that determine leanness.  To change your body composition, you must reduce fat mass and increase lean muscle tissue.

Physical fitness requires cardiorespiratory and muscular endurance and muscular strength, as well as flexibility, balance, agility and coordination. No matter where you are on the fitness spectrum, daily physical activity, along with intentional exercise, assists the improvement of physical fitness. While any physical activity may contribute to overall health, regular exercise is necessary to dramatically improve daily life. Sedentary people who incrementally increase daily activity can begin to enhance health and reduce disease risk. Newly active people should work towards increasing frequency, duration, intensity and variety of activity. Being physically fit puts you in state of wellbeing with lowered risk of disease, gives you the energy to fully participate in sports or other physical activities, and provides a better outlook for a longer, healthier lifespan.

Professional Supplement Center carries these and other high quality supplements to support your fitness goals, muscle mass and endurance:

Muscle Cramp/Tension...Muscle Cramp/Tension Formula by Pure Encapsulations®: This formula provides important electrolytes and soothing botanicals to help relieve occasional nighttime leg muscle cramps, minor muscle cramps associated with athletic activity and overall muscle tension. Gluten and soy free, Non-GMO vegetarian formulation.


Klean Endurance ...Klean Endurance by Klean Athlete®: These pure, all-natural D-ribose chewable tablets are clinically proven to help restore and replenish energy, and reduce muscle soreness and fatigue. Gluten, wheat, corn, soy, dairy, and yeast free, vegetarian formulation.


CLA 3000 mgCLA 3000 mg by Olympian Labs: Conjugated linoleic acid (CLA) helps to maximize fitness efforts, reduce body fat, and increase lean muscle mass, supporting improved body composition.


L-CarnitineL-Carnitine by Pure Encapsulations: This formula provides l-carnitine-l-tartrate, a highly stabilized form of amino acid L-carnitine in support of cardiovascular health and exercise recovery. Gluten and soy free, Non-GMO vegetarian formulation.


Pure Power Protein...Pure Power Protein Banana by Dr. Mercola®: This exclusive all natural whey protein powder with chia seeds provides probiotics and unique superfoods for the competitive athlete or anyone seeking to optimize nutrient absorption and lean muscle gain. No preservatives, added sugars or artificial sweeteners. Also available in Chocolate, Strawberry and Vanilla flavors.


Classic Protein -...Classic Protein Chocolate by Sunwarrior: This raw, plant-based, whole grain brown rice protein formula is designed for fitness and health enthusiasts in support of lean muscle mass, reduced fat, and increased athletic performance. Hypoallergenic, soy and dairy free, Non-GMO vegan formulation. Also available in Natural and Vanilla flavors.

7 Common Exercise Errors. https://medlineplus.gov/news/fullstory_165393.html
What is the Difference Between Physical Fitness, Exercise, and Physical Activity? http://articles.extension.org/pages/24799/what-is-the-difference-between-physical-fitness-exercise-and-physical-activity
What aerobic exercise does for your health. http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/aerobic-exercise/art-20045541?pg=2
What is Muscular Endurance? https://www.verywell.com/what-is-muscular-endurance-3120360
The importance and purpose of flexibility. http://www.humankinetics.com/excerpts/excerpts/the-importance-and-purpose-of-flexibility


Finding Time to Exercise

TimeToExerciseJacquie Eubanks RN BSN

For a variety of reasons, even those with the best of intentions can’t always fit in thirty minutes of daily exercise seven days each week. To receive the substantial health benefits of daily physical activity, the World Health Organization (WHO), along with the US Dept. of Health and Human Services (HHS), recommend 2 hours and 30 minutes of moderate intensity aerobic activity, or 1 hour and 15 minutes of vigorous intensity activity, typically spread throughout the week. Some who are time crunched manage to reach these goals by breaking down daily exercise into three 10-minute sessions. To accommodate those with time constraints, activity on the weekend, once viewed as “some exercise is better than none,” may now be viewed as health promoting.

“Weekend warriors” who find the time to actively participate in sports or physical activities one or two days a week are in the spotlight now. While exercising only on weekends is not considered ideal by WHO or by HHS, a study recently published in the Journal of the American Medical Association (JAMA) reported that people who do not meet the recommended guidelines for daily physical activity, but participate in a compressed version one or two days each week, have a significantly lowered risk of all-cause mortality, as compared with those reporting no physical activity at all. Purposeful exercise in the optimal combination of frequency, duration and intensity is one key to a longer lifespan.

In deciding which level of activity works best, an individual should consider more than just lowering their mortality risk. Researchers found that more frequent exercise provides the most cognitive and physiological health promoting benefits, helping to ward off obesity, diabetes, metabolic syndrome and a host of age related chronic illnesses. The importance of routine activity and its potential to maximize health should not be disregarded. Yet this is good news for those who meet the recommended activity goals by committing to consistent physical activity each weekend. While exercise spread throughout the week is considered ideal, and no exercise at all is considered problematic, exercising on weekends has many additional health benefits, including better blood sugar control, reduced blood pressure, improved sleep and mood, as well as increased bone, joint and muscle strength.

Because long periods of intense activity are physically demanding, weekend warriors do have a higher risk of sports-related injuries if they fail to warm up or push too hard before the body is conditioned to higher levels of exercise. Overuse injuries are common and necessitate lowering intensity and duration to assist recovery and prevent discomfort. Proper equipment and sufficient hydration can help prevent injuries and cramping. Exercising more frequently improves strength and agility, making one less prone to sprains and muscle or joint injury.

While some of us may think we are weekend warriors because we only exercise on weekends, unless you are meeting the recommended weekly guidelines in one or two days, you are simply an infrequent exerciser, not a warrior. Those who want to increase their fitness by exercising on weekends should start with moderate exercise, such as brisk walking, biking or swimming for up to 12 weeks before beginning any vigorous activity. Those who have been physically inactive who then take up some activity appear to make the greatest gains in improving their health and their life span.

Professional Supplement Center carries these and other high quality products to support exercise goals and recovery:

Athletic NutrientsAthletic Nutrients by Pure Encapsulations – This hypoallergenic, nutrient-rich, highly bioavailable multivitamin, mineral and trace element formula is designed to support exercise performance, training, and endurance. Athletic Nutrients supports muscle, tendon, ligament and joint functions. Gluten and soy free, Non-GMO vegetarian formulation.

Klean Endurance ...Klean Endurance™ by Klean Athlete – These great tasting chewable tablets provide pure D-ribose, a natural pentose sugar clinically proven to support cardiac function, restore and replenish energy, and reduce muscle soreness and fatigue. NSF Certified for Sport. Gluten and soy free, Non-GMO, vegetarian formulation.

Electrolyte/Energy...Electrolyte Energy Formula by Pure Encapsulations – This lemon-lime flavored powdered formula provides a balanced blend of electrolytes and energy supporting ingredients to optimize mental and physical stamina and replenish electrolytes lost during exertion. Gluten and soy free, Non-GMO, vegetarian formulation.

PreTrain NRGPreTrain NRG™ by Designs for Health – This powdered pre-workout formula provides safe, beneficial support for focus, power and mental energy for athletes. Contains ingredients that support strength, power and recovery, as well as reduced fatigue. Natural strawberry flavor, stevia sweetened and gluten free.

Muscle Cramp/Tension...Muscle Cramp/Tension Formula by Pure Encapsulations – This formula provides electrolytes and healing botanicals to help relieve occasional nighttime muscle cramping, minor muscle cramps associated with athletic activity, and overall muscle tension. Soothing botanicals moderate occasional stress and promote overall relaxation. Gluten and soy free, Non-GMO vegetarian formulation.

Physical Activity on the Weekend. Can It Wait Until Then? http://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2596003
Is weekend exercise just as good as being active every day? http://www.medicalnewstoday.com/articles/315112.php
Weekend exercise alone ‘has significant health benefits’ http://www.bbc.com/news/health-38560616
Weekend workouts can benefit health as much as a week of exercise, say researchers. https://www.theguardian.com/science/2017/jan/09/weekend-workouts-nearly-as-good-as-whole-week-of-excercise-researchers-say
The “weekend warrior”: Fact or fiction for major trauma? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4035407/


To Improve Blood Pressure – Exercise!

BloodPressure_ExerciseJacquie Eubanks RN BSN



Research has shown that approximately 50 million Americans lead a sedentary life with no regular physical activity program. The bad news — high blood pressure and a sedentary lifestyle are closely related. In an article published in The Lancet, high systolic blood pressure landed in the top spot as the most prevalent risk factor for global deaths, followed by smoking and obesity. Other lifestyle related factors such as high cholesterol, high blood sugar, poor nutrition and alcohol use rounded out the top risk factors for developing largely preventable chronic disease. According to the author of the study, Dr. Alan Lopez, chair of Global Health and Burden of Disease Measurement at the University of Melbourne, “just under 60% of premature deaths are preventable.”

The good news — you don’t need to train for a marathon to actively lower your systolic blood pressure and further reduce your risks of heart attacks, strokes and premature death. Exercising regularly for a minimum of three months can have a desirable effect on blood pressure. Most of us are aware that exercise is good for our health and that becoming more physically active may lead to a longer, healthier lifespan. Studies show that fitness levels are a significant predictor of mortality, yet millions choose to ignore the health promoting benefits of exercise, including reducing, controlling and maintaining healthy blood pressure, helping to maintain a healthy weight and reducing stress. Physical activity strengthens the heart muscle and makes it easier for the heart to pump blood throughout the body, reducing arterial strain and supporting cardiovascular health.

Depending on your age, overall health, medical conditions or physical limitations, it is recommended that you speak with your healthcare provider before starting any new exercise routine. For those who may have cardiovascular risk factors, low intensity aerobic training tends to have the lowest increases in systolic blood pressure and is believed to be the safest form of exercise for those just beginning an exercise program. Weight training should be approached with caution, as heavy weight training can pose a risk for those with hypertension. Even low intensity weight training can cause a temporary spike in blood pressure, so if you have hypertension, be sure to get your doctor’s okay before adding weight training to your routine.   Generally, lighter weights and more repetitions are recommended to provide greater long-term benefits to blood pressure and cardiovascular health.

As exercise helps to increase blood flow, the benefits are most pronounced immediately after a workout. For this reason, smaller amounts of exercise, say for 10 minutes or so, spread throughout the day may be more effective at preventing temporary blood pressure spikes during exercise for those with hypertension. Studies show that a combination of both aerobic and strength training exercise provides the most effective health benefits. Find time in your schedule to include 30 – 45 minutes of aerobic activity daily and doctor approved resistance training 2 – 3 times per week. Along with healthy nutrition, this amount of regular activity appears to be the ideal goal for reaching and maintaining optimal health. People who don’t engage in physical activity are much more likely to develop health problems and increase their risk factors for overall unhealthy aging. Continuing to be active on a regular basis can help to keep blood pressure levels stable as you age.

For those inactive, but otherwise healthy, people or those who may be hesitant to start exercising, take heart. There’s an activity that’s right for you no matter what your level of fitness. Just be sure to start out slowly and increase your activity as you become stronger and more physically fit. The best exercises to reduce blood pressure appear to be any aerobic exercise that gets you moving. Walking, cycling, light weight training, gardening, swimming, dancing, household chores and standing up frequently throughout the day are all beneficial when performed regularly. For those of us required to sit all day at work or school, remember to get out of your chair for a few minutes every hour, as recent studies show too much sitting may be quite damaging to your long term overall health even when you exercise regularly.

More good news — exercise intensity does not appear to play a significant role in controlling blood pressure. Going for a stroll several times a day or finding ways to stand more often throughout the day can help to develop healthier blood pressure levels. You can also choose a variety of activities to strengthen your cardiovascular system, increase muscle strength and help you stay motivated. Small changes can add up to big benefits when it comes to your risk of chronic illness. Be sure to include stretching exercises or yoga postures to increase your flexibility, prevent muscle cramping and decrease injury risk. Remember to breathe easily and continuously while exercising.

Supplements to support cardiovascular health, athletic endeavors and weight loss include:

Bio-CardioSirt BPBio-CardioSirt BP™ by Biotics Research – This patent-pending powdered formula supplies a unique combination of 7 key micronutrients that have been clinically proven to support normal, healthy blood pressure levels. Gluten and dairy free.


Athletic NutrientsAthletic Nutrients by Pure Encapsulations – This high potency, nutrient rich, highly bioavailable multivitamin, mineral and antioxidant formula supports exercise performance, promotes energy and aids muscle fatigue. Gluten and soy free, Non-GMO vegetarian formula.


Cardio PeakCardio Peak™ by Life Extension – Cardiotonics are traditionally used to support heart function and vitality. Extensive research shows the botanical extracts Hawthorn and Arjuna deliver optimum support for normal heart muscle function and coronary artery health. Standardized formulation.


PGX Weight Loss Meal Replacement Double ChocolatePGX® Weight Loss Meal Replacement by Bioclinic Naturals – This highly purified fiber and whey protein complex provides a full complement of vitamins and minerals to support healthy micronutrient metabolism and promote healthy weight loss by increasing satiety and reducing cravings. Low glycemic load helps to normalize blood glucose levels and improve insulin sensitivity. Clinically shown to enhance body fat loss while preserving lean muscle. Available in French Vanilla, Very Strawberry and Double Chocolate flavors. Wheat free formulation.


Klean Endurance (KA201245)Klean Endurance™ by Klean Athlete – NSF Certified for Sport® all natural D-Ribose is clinically proven to help restore and replenish core energy. These vanilla and orange flavored chewables contain a natural pentose sugar that supports ATP production and promotes cardiovascular health, energy production and mitochondrial function.


Exercise: A drug-free approach to lowering high blood pressure.   http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206
Physical Activity and Blood Pressure. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/PreventionTreatmentofHighBloodPressure/Physical-Activity-and-Blood-Pressure_UCM_301882_Article.jsp
The Best Exercise to Reduce Blood Pressure. http://well.blogs.nytimes.com/2015/09/18/ask-well-the-best-exercise-to-reduce-blood-pressure/?rref=health&module=Ribbon&version=origin®ion=Header&action=click&contentCollection=Health&pgtype=Blogs
The Good News and Bad News About How People Die. http://www.npr.org/sections/goatsandsoda/2015/09/18/441435120/the-good-news-and-bad-news-about-how-people-die
Sedentary Lives Can Be Deadly: Physical Inactivity Poses Greatest Health Risk to Americans. http://www.sciencedaily.com/releases/2009/08/090810024825.htm