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Victorious Raiders parade trophy through downtown Ashland ... Health Watch: Change up your treadmill workout Comment MailTribune.com Writer Posted Dec. 19, 2014 @ 12:01 am Posted Dec. 19, 2014 @ 12:01 am » Social News TIP OF THE WEEK Hello, winter! The days of sunny carefree runs are long gone thanks to snowy and slippery conditions. Thankfully, the trusty treadmill is not a one trick pony. Mix up your workout these four ways to bust boredom and burn calories. Hit the hills: When you run outside, the road is never flat. Make your treadmill match the hilly reality by playing with the incline. Even increasing the incline by one or two percent adds resistance and an extra lower body challenge to your workout. Throughout your run or walk, conquer a bigger “hill” by setting the incline to 10 percent or higher for two minute intervals. Walk with weights: Double-task your workout by combining strength and cardio into one session. Grab a set of 3-to 5-pound weights before hopping on the treadmill to sculpt your arms and increase calorie burns. Walk at a quick pace while doing bicep curls, shoulder presses and lateral raises. Save time with sprints: Save time with sprint intervals. Get more work done in less time by cranking up the speed and trying one of our favorite treadmill interval workouts: Sprint 20 seconds, walk 40 seconds. Repeat 10 times total for an effective 10-minute workout. Walk one minute, jog one minute, sprint 30 seconds. Repeat five times total. TV core challenge: Since most of us are tuned into the TV while on the treadmill anyway, why not turn your favorite show into a bonus core challenge? During the show, run or walk like you normally would on the treadmill, but during the commercial breaks, jump off and hit the floor. Hold a plank for as long as you can and then finish with crunches. — Life Fitness NUMBER TO KNOW 86 million: According to the Centers for Disease Control and Prevention, 86 million Americans have prediabetes, a condition in which blood sugar levels are higher than normal but not high enough to be classified as Type 2 diabetes. Another 29 million Americans already half Type 2 diabetes, about 9.8 percent of the total population. — More Content Now CHILDREN’S HEALTH For generations, parents have been telling their children they can’t leave the table until they’ve cleaned their plates, but doctors and nutritionists now say that this is a bad idea. With childhood obesity becoming more common, parents are encouraged to serve smaller portions and have their kids learn to ask for more food if they still feel hungry. — More Content Now SENIOR HEALTH For senior citizens, falls are the most frequent cause of injuries. Older people can reduce their risk of falling by exercising regularly, wearing sensible shoes, making sure their homes are brightly lit, using a walking device like a cane or walker and removing hazards like loose rugs, spills, cords and boxes from high-traffic areas in the home. — More Content Now NEW RESEARCH A new study by researchers at the Department of Immunology, Genetics and Pathology at Uppsala in Sweden has found that men who smoke cigarettes have missing male chromosomes, Live Science reported earlier this month. The study’s data showed that male smokers lose their Y chromosomes more often than non-smokers, and that the loss of Y chromosomes increased with frequent smokers. — More Content Now MailTribune.com Writer Posted Dec. 19, 2014 @ 12:01 am » Comment or view comments Reader Reaction » STAY INFORMED Email NewsLetter Sign Up Today Sign up for our newsletter and have the top headlines from your community delivered right to your inbox. calendar Connect with MailTribune.com Facebook Twitter RSS Back to top Reader Services Reader Services Home Subscriptions Subscriber controls Contact us Submissions Photos Events Letters to the editor Corrections Announcements Obituaries Story ideas Since you asked Alerts Email Alerts RSS Feeds Text Alerts Advertise Media Kit Home Products and services Ad rates Advertising contacts Mail Tribune Daily Tidings The Nickel Shop Our Valley Blogs Stay Informed Email newsletter Sign Up Today Sign up for our newsletter and have the top headlines from your community delivered right to your inbox. 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