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Perry Buchanan

Stories by Perry

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PERRY BUCHANAN: Take care of your body after exercising

HEALTH AND FITNESS: Remember to take proper precautions when exercising

One of the most important components of a fitness program that is as important, but often gets less attention, is recovery.

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PERRY BUCHANAN: Forget setbacks, and stick to your goals

HEALTH AND FITNESS: Remember those resolutions, even if you occasionally break them

Two months have almost passed in this New Year, and you started 2014 strong with your resolution to get back in shape, and were doing great.

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PERRY BUCHANAN: Some old school still good in new year

HEALTH & FITNESS: Science does not change, but our knowledge of it does

As we age, our ability to move about is one of the more important quality of life issues that we face.

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PERRY BUCHANAN: Cold weather can invigorate exercise

HEALTH & FITNESS: Exercise-induced asthma can be a wintertime problem for some

While the cooler weather can make excerise more invigorating, those who suffer from exercise-induced asthma may need to take their workout program indoors.

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PERRY BUCHANAN: A guide to surviving the holidays

HEALTH AND FITNESS: Some planning can help fight expanding waistlines during the holidays

It is OK to overindulge some during the holidays, but a goal should be to not let eating get completely out of control.

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BUCHANAN: Measuring and evaluating body fat

What does the number on the weight scale really mean? It simply tells us how much we weigh, not how many of those pounds are actually fat.

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BUCHANAN: Make fall your season for change

Health and Fitness column

Fall is here! It’s an exciting time of year. The leaves will be falling, and the weather will be getting cooler -hopefully! Parents love it because kids are back in school and there is some normalcy back in their schedule. I like it because it is the second biggest season for those getting started on a fitness program.

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BUCHANAN: The perfect fitness plan for you is out there

Health & Fitness column

Fitness is complicated these days. There are so many programs, exercises, and implements to choose from that it’s hard to know what you should really be doing to get in condition. I get a few emails a month from Albany Herald readers asking me for advice or my opinion of some program. Unfortunately, all routines tend to present different information, require different diets, and make an effort to present themselves as superior to all other training routines. Is there really such a thing as the “perfect workout”?

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No time for exercise is never a good excuse

Health & Fitness Column

The American College of Sports Medicine recommends cardiorespiratory (aerobic) exercise be performed for at least 150 minutes per week with moderate intensity or at least 75 minutes per week with vigorous intensity, or a combination of moderate and vigorous activity. Strength training should be done two to three days per week.

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Future success depends on learning from the past

In any accomplishment in life, we usually experience defeat before we succeed. Just like learning to ride a bike as a child, we fall numerous times before we finally get it. Your fitness program will most likely work the same way.

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Make yourself the product of healthier habits

Health & Fitness column

You are the product of many years of acting in a certain way, doing the same routines over and over, and developing strong likes and dislikes.

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Get results fast with an HIIT workout

Features Columnist

Would you like to find the most efficient way to get in the best shape of your life? Look no further than High Intensity Interval Training (HIIT).

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Muscle growth should be a fitness goal

Health & Fitness column

In most of my fitness articles I give advice on sensible ways to lose weight and burn body fat. Although I get fewer requests for advice on gaining weight and building muscle, this should be a goal of most. Even those wanting to gain weight do not want to gain fat and those that want to lose weight should not want to lose muscle.

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The importance of a proper warm-up

Health & Fitness column

In previous articles, I have discussed the importance of both strength training and aerobic conditioning when mapping out an effective workout regimen. One fitness component that doesn’t get as much attention, but is at least as important, is flexibility training.

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Small steps can start path to a healthier heart

Health & Fitness column

February is American Heart Month. About 600,000 deaths (one out of every four) in the United States each year are from heart disease. This statistic is alarming, but there is good news.

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Gauge your heart rate to track fitness progress

Health & fitness column

Now that the New Year has come and gone and you’re sticking to your resolutions, how do you know if your exercise is intense enough to gain the greatest benefits? The easiest way is to calculate your target heart rate zone. You’ll often see people in the gym stepping on the scale, or hear them talking about their body fat percentage, but how often do you see someone taking their pulse?

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Many will try to make New Year’s resolutions a reality

The New Year always brings a fresh focus on life and allows us to start from a clean slate. Since my birthday is in January, it is not only a new calendar year but also marks the beginning of another year of my journey through this life.

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Fat loss success comes from the right steps

Welcome to the time of year when just about everyone starts trying to lose weight. Make this year the last time you say, “This will be the year.” Following are five simple guidelines to assure you of fat loss success.

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Proper rest also necessary for good fitness

Fitness column

We should allow ourselves to be thankful and to have a few indulgences today. It's what we do the other 364 days of the year that matters most.

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Don’t fall for scams posing as miracle diets

Fitness column

In the past, the phrase “no pain, no gain” has probably scared more individuals away from exercise than any other. Exercise gadget infomercials and fad diet books have made billions of dollars capitalizing on our quest for finding the “easy” no pain or sacrifice way to a sexy body, six-pack abs and an energetic, youthful appearance. These plans told us we could accomplish all this while going through no strenuous exercise, lounging on the couch with a vibrating belt, and eating anything we desire.

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Inactivity is linked to so many types of illnesses

During this political season there are an endless number of heated debates about which candidate is the best choice to make our lives better.

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Weight loss plateaus can be frustrating

Fat loss plateaus and lack of progress can be very frustrating. What makes it the most frustrating is when you feel like you’re consistently putting in effort in the gym and reducing calories, but you are not losing. The first response is often to blame the lack of fat loss on something other than not being in a caloric deficit.

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Good fitness is a ‘core’ issue

In fitness, “the core” and “core training” are terms thrown around often, and are buzzwords usually associated with the abdominal muscles. Contrary to the popular belief that the core refers only to the abdominal area, the core consists of all the muscles that connect to the spine.

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Take precautions to beat the heat

Health & Fitness

During the hot Southwest Georgia summer, overheating is a constant threat that needs to be taken into account when exercising.

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There’s no gain from ‘bad’ pain

I’m sometimes amused when one of my clients tells me what a great workout they had because they are sore, or they’re concerned because they’re not sore enough. I will then joke, “If that is your measurement of a great workout, your next session will involve standing in the corner getting beat with a baseball bat!”

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Don’t take vacation from healthy living

Does your exercise program get put on hold when you travel? Do you forget about working out until you get home? In order for exercise to become a habit, you must stay consistent.

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Reversing bad habits is no easy task

March is National Nutrition Month, so I want to share some simple ideas that will help you get in shape and keep you there.

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Don’t resist benefits of resistance training

I often see many dedicated gym-goers, especially women, who run endlessly on the treadmill, sweat gruelingly through group exercise classes and do other modes of aerobic exercise, but refuse to do any strength training exercises.

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Believing in benefits keeps program on track

After recently finishing my first workout after celebrating another birthday, I reflected on how my goals have changed in the past 38 years that I have been working out.

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Start the new year with fitness in mind

The New Year is approaching fast. It’s that time when a lot of us will be making our resolutions to drop the excess weight gained in the preceding couple months of parties, overeating and inactivity.

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Halloween scares up Weight Creep

Here’s a scary Halloween statistic. Oct. 31 marks the beginning of the holiday season, the time of year when the average American gains the most weight.

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The facts outweigh fiction ... and fads

If the definition of insanity is doing the same thing over and over again and expecting different results, why do we continually go on diets?

Think SMART for successful fitness plan

Be specific when setting your goals on a fitness plan.