Twenty years ago, the International Sports Sciences Association challenged the fitness world with its declaration that Fitness must include three essential components:

* Intelligent dietary choices,

* cardiovascular fitness and--considered radical back in 1988--

* resistance (strength) training.

The ISSA began its work to promote International Fitness by creating a scientific foundation for fitness, at a time when "exercise" was considered at best "cardio"...and no one could decide upon what a healthy "diet" should be. The ISSA has been firm in its recommendations from day one, and on this--our 20th Anniversary--we applaud the new recommendations of the U.S. Department of Health and Human Services, which include muscle strengthening (resistance) activities at a moderate or high-intensity level for all major muscle groups two or more days a week, as part of the new Physical Activity Guidelines for Americans.

These recommendations are the most comprehensive federal recommendations ever for fitness including adults, children, expectant mothers and the physically disabled.

(Previous federal recommendations advised adults to do at least 30 minutes of moderate activity most days of the week for health benefits. They did not include specific muscle-strengthening recommendations.)

Children and Adolescents -- One hour or more of moderate or vigorous aerobic physical activity a day, including vigorous intensity physical activity at least three days a week. Examples of moderate intensity aerobic activities include hiking, skateboarding, bicycle riding and brisk walking. Vigorous intensity aerobic activities include bicycle riding, jumping rope, running and sports such as soccer, basketball and ice or field hockey. Children and adolescents should incorporate muscle-strengthening activities, such as rope climbing, sit-ups, and tug-of war, three days a week. Bone-strengthening activities, such as jumping rope, running and skipping, are recommended three days a week.

Adults -- Adults gain substantial health benefits from two and one half hours a week of moderate intensity aerobic physical activity, or one hour and 15 minutes of vigorous physical activity. Walking briskly, water aerobics, ballroom dancing and general gardening are examples of moderate intensity aerobic activities. Vigorous intensity aerobic activities include racewalking, jogging or running, swimming laps, jumping rope and hiking uphill or with a heavy backpack. Aerobic activity should be performed in episodes of at least 10 minutes. For more extensive health benefits, adults should increase their aerobic physical activity to five hours a week moderate-intensity or two and one half hours a week of vigorous-intensity aerobic physical activity. Adults should incorporate muscle strengthening activities, such as weight training, push-ups, sit-ups and carrying heavy loads or heavy gardening, at least two days a week.

Older adults -- Older adults should follow the guidelines for other adults when it is within their physical capacity. If a chronic condition prohibits their ability to follow those guidelines, they should be as physically active as their abilities and conditions allow. If they are at risk of falling, they should also do exercises that maintain or improve balance.

Women during pregnancy -- Healthy women should get at least two and one half hours of moderate-intensity aerobic activity a week during pregnancy and the time after delivery, preferably spread through the week. Pregnant women who habitually engage in vigorous aerobic activity or who are highly active can continue during pregnancy and the time after delivery, provided they remain healthy and discuss with their health care provider how and when activity should be adjusted over time.

Adults with disabilities -- Those who are able should get at least two and one half hours of moderate aerobic activity a week, or one hour and 15 minutes of vigorous aerobic activity a week. They should incorporate muscle-strengthening activities involving all major muscle groups two or more days a week. When they are not able to meet the guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity.

People with chronic medical conditions -- Adults with chronic conditions get important health benefits from regular physical activity. They should do so with the guidance of a health care provider.

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To read the full release from the Department of Health and Human Services, click here: http://www.hhs.gov/news/press/2008pres/10/20081007a.html

Most of us have seen an older loved one suffer with what is commonly described as a "hunch back". This is also known as Upper Cross Syndrome (UCS), a condition that involves a forward head posture and shoulders that are slumped or rounded forward. Unfortunately, in today's computer and television age, we're beginning to see this posture more often in middle aged and young people.

Upper Cross Syndrome can be the result of several underlying conditions however prolonged postural hunching, like holding your head forward while working at a computer for long periods of time every day, which so many of us do in our "desk jockey" twenty-first century lifestyles, is fast becoming the leading cause for looking like grandma's hunch back. Look around and you'll see that it's more prevalent now in younger people as well, especially since so much time is spent slumped in a couch, playing video games.

Upper Cross Syndrome targets the posterior upper-back and neck muscles, which are prone to becoming long and weak, as well as the opposing anterior muscles at the front of the body, which are prone to becoming tighter and shorter. Although this condition can affect the fitness enthusiast who focuses too much on chest or pectoral development, it is much more common amongst sedentary and inactive individuals--regardless of age--who spend too much time in a slumped or "slouched" position sitting in front of a computer, watching TV, playing video games, or even bent over a book studying. The common parent mantra "Don't slouch!" becomes even more important as UCS can lead to early onset back pain, fatigue, a back that appears rounded, and even breathing difficulties.

Fortunately, in the early stages, UCS slouching can be reversible by correcting muscular imbalances through postural awareness and a series of regular simple stretches and exercises you can do at home.

The International Sports Sciences Association recommends doing 3 sets of 10 repetitions of each of the following exercises at least 3-5 times a week to help combat UCS. Even die hard couch potatoes can complete these exercises during the commercial breaks of a single half-hour sitcom.

FLAT BACK STRETCH Multiple times in a day for just a couple of minutes, lie flat on your back on the floor with arms overhead. Relax and visualize your upper back "hunch" flattening out. 

COBRA STRETCH Lie face down with your feet together and your toes pointing behind you. Place your hands flat on the floor close to your body and beside your rib cage. As you inhale, gently push off your hands, lifting your head and chest off the ground and tilting your head back. Feel your chest moving forward as well as upward and your upper back straightening; this will help you keep from straining the lower back.

SCAPULAR SQUEEZES Sit on the edge of a couch or chain with your arms by your sides and eyes looking forward. Squeeze your shoulder blades together and hold for 5 seconds. Repeat 10 times.

SUPERMANS Lie face down on the floor (on your stomach), arms extended. Lift your shoulders up toward the ceiling and, at the same time, back toward your feet. You should concentrate on tightening the muscles around the mid-back. Hold for 10 seconds. Repeat 10 times.

In addition to the stretching and exercises, become POSTURALLY AWARE. Choose office furniture that is ergonomically designed and fits YOUR body. Your desk should be at elbow height. Adjust the chair height to meet your needs. Don't slouch or lean forward. Tilt or move the monitor so your in perfect alignment throughout the day. Remember, you can prevent the postural molding if you just work at it a little each day.

Interested in taking these exercises to the next level? The ISSA CFT course can show you proper form for even more postural balancing, spinal exercises to help improve your strength and prevent ending up with grandma's back!

Carpinteria, CA – August 20, 2008 – In today's society, many women dream of finding work that allows them to balance work and family. While 80% of working mothers with young children would rather not work full-time, according to a recent Pew Research Center survey, many yearn for part-time jobs that allow them the flexibility to work around carpools, sick days, and other "mom" duties.

But the earning potential of making a purely stay-at-home choice--even for a short time--can negatively impact future income. In fact, a recent survey by professors at Pace and Rider universities found that businesswomen who pulled out of the job market to care for their children earn nearly 20 percent less than those who never experienced an employment gap.

Unfortunately, finding a part-time job that pays well, is mentally stimulating and also emotionally fulfilling can be really difficult--not to mention add to the stresses of motherhood and family finances.

One option for the health and fitness-minded mom is to look toward the fitness industry--where there are many great paying and rewarding part-time opportunities available. In fact, CareerBuilder.com recently highlighted fitness training as the #9 part-time job of 2008. According to data from the Bureau of Labor Statistics, fitness training is also expected to grow both in demand and the amount of job openings over the next ten years.

In order to become a personal trainer in the U.S. today, however, you first need to get certified. Jen Lilienstein, mother and Director of Sales and Marketing for the International Sports Sciences Association (ISSA), assures us that this process is not as time-intensive or expensive as it sounds. "If you love helping others, enjoy being active and would like some extra income, personal training is a perfect option."

According to their website, ISSA's personal training certification course takes, on average, 3 to 4 months to complete and costs right around $600. Jen went on to say, "Many of our students buckle down and finish faster, so you could conceivably start the course tomorrow and be working part-time earning a good amount of holiday spending cash by Thanksgiving."

The cost and time involved to become a personal trainer is considerably less than the tuition for most careers in the health care industry. An added benefit is the knowledge gained from taking a personal training certification course can give you the ability to improve your own health and physique as well as the health of your family.

When asked about the earning potential of a beginning trainer, Ms. Lilienstein said, "the American Sports Data Company states that the average trainer just starting out makes about $22-$45 per hour doing training sessions at the gym. But we've found that personal trainers who decide to work for themselves rather than for a fitness facility, often earn much, much more."

Most fitness trainers that venture out on their own have greater control over their hours, their clients, and where they work. "It's not uncommon for a personal trainer to have 2-4 women exercising in groups, walking, biking and exercising outdoors. Training groups of different clients, young or old, kids or women, dramatically increase income potential. But, best of all, everyone has a lot of fun in the process." said Lilienstein.

Check with your CPA or tax expert, but a possible fringe benefit of self-employment as a fitness trainer is that purchases one probably would have made otherwise, like exercise equipment and clothing, could be a tax write-off.

Currently, no states regulate personal training or require a license to practice. However several have proposed bills that could, according to the National Board of Fitness Examiners (NBFE) website. There are several reputable certifying organizations and, like the ISSA, a few have been providing education for personal trainers for 20 years or longer.

So if you're a mom, and need a rewarding, emotionally stimulating part-time or full-time job, personal training could be just the right career path for you.

For more information visit: National Board of Fitness Examiners (www.NBFE.org) International Sports Sciences Association (www.FitnessEducation.com)

It's not how much you weigh, it's how much of your weight is fat. Simple test determines your fat content, health risks.

Carpinteria, CA – August 20, 2008 – Within the past week, the American Heart Association, Journal of the American Medical Association and the American Cancer Society have cited new studies that seem to indicate the deteriorating health of Americans may not be related solely to weight--but to declining overall fitness levels.

While it is virtually impossible today to remain oblivious to the importance of exercise for staying healthy, there has been a marked emphasis on "weight" versus "fitness" in western society's perception of health and wellness. Consequently, many people of "normal" weight continue to be uniformed of the fact that they may still be at risk for elevated levels of blood pressure, cholesterol, triglycerides, and blood sugar if they lead a sedentary (inactive) lifestyle.

It has long been known that there are adverse effects associated with physical inactivity. Adults who are less active are at greater risk of dying of heart disease and developing diabetes, colon cancer, and high blood pressure. Illnesses related to physical inactivity and poor diet cause at least 300,000 deaths each year in the U.S.

Body mass index (BMI), which is calculated through a height-to-weight ratio alone, has been the standard method of measuring a person's "fatness" or "thinness" since 1950's and 60's, when obesity was becoming a noticeable medical concern in the U.S. As a result, being at a "normal" BMI weight is not necessarily a reliable indicator of health.

In fact, physically active individuals who have more lean tissue than their sedentary counterparts, as well as taller people, often have a BMI that classifies them as obese when they actually have healthy body fat levels. Likewise, and more dangerous, slender or thin but inactive individuals often have a BMI that puts them within normal, or even underweight, ranges when they actually have high levels of body fat.

Because of the overemphasis on BMI that has developed over the last few decades, these "skinny fat" people often remain unaware that they are at an elevated risk for developing diseases typically associated with obesity until they are already facing health issues.

According to the International Sports Sciences Association, an organization that has educated and certified personal trainers for more than two decades, using a quick but reliable method of measuring various body circumferences (e.g. neck, thighs, upper arm, waist, hip) to assess total body fat better determines one's body composition (fat vs muscle) than BMI alone. Measuring circumferences also provides personal trainers and clients with a very easy way to gauge clients' progress. "For people to begin to take a proactive approach to their health, they really need to know what their percentage of fat versus muscle is." said Dr. Sal Arria, CEO and Co-Founder of the ISSA. Dr. Arria goes on to add, "Most studies have shown that by just adding ONE circumference measurement at the waist to BMI, you can better predict a patient's risk for type 2 diabetes and for all-cause mortality. Waist circumference is also about twice as good at predicting future coronary heart disease than BMI alone."

The ISSA believes that personal trainers and health clubs should be utilizing circumference measurements as another tool to assess body fat because trainers can achieve proficiency with a few hours of practice and, when done properly, the results can be replicated.

Patrick Gamboa, ISSA Vice President of Education, cautions that a person's true fitness cannot be assessed by body measurements alone. True fitness must also take into account strength, aerobic capacity and flexibility measurements to most accurately predict longevity. Most gyms offer this type of assessment for free to their members.

About the ISSA Since 1988, the International Sports Sciences Association (ISSA) has provided certification and continuing education to more than 100,000 wellness professionals in 85 countries around the globe. The ISSA offers a core personal training certification as well as eight additional specialized fitness certifications.

August 7, 2008 - Carpinteria, CA - As the world celebrates the athletic achievements of its citizens at the Olympics this month, the International Sports Sciences Association would like to honor all fitness professionals from every nation that have helped these athletes reach Beijing. Often, the services that personal trainers provide these athletes help get them to the games and, in many cases, the podium.

ISSA would like to encourage individuals who champion health and wellness in their own spheres of influence to further their commitment to fitness by turning their passion into a career as a personal trainer. From August 8 through 24, students can enroll in any ISSA fitness certification for $100 off each course enrollment--more than 15% off the normal cost.

As public outcry grows louder for the current U.S. healthcare system to shift its focus from treatment to prevention, Dr. Sal Arria, ISSA CEO and co-founder as well as a doctor for the US Track & Field team at the 1984 Olympic games, adamantly believes that health and fitness professionals will play a critical role in the healthcare system of tomorrow. As a result, ISSA has chosen to develop certifications that address the needs of special populations--including sports conditioning, youth fitness, senior fitness, fitness therapy, and nutrition. OTHER ISSA CHAMPIONS In addition to founders Dr. Sal Arria and Dr. Fred Hatfield, the ISSA is proud to include among their ranks several senior staff members and advisors who have had the opportunity to work with literally thousands of athletes worldwide – many of whom have gone on to impressive careers. Two notable standouts are ISSA professors Dr. Jack Barnathan and John Schaeffer. Dr. Barnathan serves as chiropractor to a host of pro and Olympic athletes including Dara Torres. John Schaeffer, MFS, MSS, MPN, serves as a trainer to several prominent Olympians, including Apolo Ohno, Allison Baver, Liam Ortega, Giddeon Massie and Mark Fretta.

About ISSA Since 1988, the International Sports Sciences Association (ISSA) has provided certification and continuing education to more than 100,000 wellness professionals in 85 countries around the globe. The ISSA offers a core personal training certification as well as eight additional specialized fitness certifications.