The following obituary was submitted by Clayton & McGirr Funeral Home: Jean Ann Schlosser, 81, of Howell passed away on Thursday, May 30, 2019 at home. She was born in Raritan Township and had lived in Old Bridge before settling in Howell in 1969. Jean worked as a switchboard operator for Howell Township for 24 years, retiring in 2008. She was a 33-year and life member of the Howell Township First Aid & Rescue Squad 1 where she held the offices of vice president, secretary, and trustee. Jean was also cadet adviser for more than 25 years. She was a member of the Howell Senior Center where sh…
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Whether someone made you angry, you’re upset with yourself, or you’re just having a bad day, one of the best ways to direct your angry energy in a healthy way is through exercise. That angry energy can build inside of you and working it out is an effective way to channel your rage into movement that will work up a sweat, release endorphins, and leave you feeling (and looking) better. If you’re looking to channel your anger through exercise, there are exercises that are especially good for it.
EditExercising to Release Anger
Use cardiovascular or aerobic exercise to release endorphins. Cardiovascular exercises get your heart rate up and aerobic exercises promote greater oxygen intake. They often go hand in hand, and together they tell your body to release endorphins, which are chemicals that react with your brain to create a positive mental feeling and reduce your perception of pain. If you’re feeling angry, a great way to direct that energy is to harness it to help you get through a difficult cardio/aerobic workout.
Always check with your doctor before trying exercises that will put a strain on your heart and lungs.
Monitor your heart rate during hard workouts. Because you’re angry, your heart rate may already be increased, so when you add cardio to the mix, you need to monitor yourself for safety. Working out can be really demanding on your cardiovascular system. During your periods of rest, check your pulse to make sure you are not exceeding your maximum heart rate.
To determine your maximum heart rate, subtract your age from 220.
Avoid weightlifting when you’re angry. If you’re really angry, you may think that picking up some heavy weights and pumping out some reps would be a great way to vent that frustration. But lifting weights while you’re angry and not thinking clearly can be dangerous. Your anger may distract you from focusing on what you’re doing, and you could seriously injure yourself.
If you’re already angry going into the gym, any minor frustration could potentially balloon into an altercation.
If you injure yourself, you will probably be even angrier!
Try out new exercises to channel your anger. If you need to let off some steam with exercise, it may be a good push to get you to try that workout or take that class you’ve been meaning to try but haven’t gotten around to. Use your frustration to drive you to try something new. You can get a great workout, and who knows, you may just discover something new that you really enjoy doing.
Direct your rage at conquering the workout, not the people in the class or in the gym.
Listen to music that you enjoy to release your anger. Music increases concentration and lowers your perception of effort, which makes you feel like a workout is easier and more enjoyable. The distraction it provides and the extra energy you expend because you can exercise longer can provide a great relief if you’re feeling angry. You can listen to calming music if that helps you let go of your frustrations, or you can choose to rock out to heavy-energy music to vent your anger.
Stretch before strenuous exercise, especially when you’re angry. You may feel like jumping right into a workout and skipping the warm-up and not stretching beforehand. Your anger may make you impatient and frustrated with taking the time to get your muscles warm and ready for a difficult workout. But if you exercise without stretching and warming up, you can seriously injure yourself, which could mean you won’t be able to exercise for a fair amount of time while you recover from your injury, which could make you even angrier!
Use the time it takes to warm-up and stretch to focus on your anger and channel it into the workout you are about to do.
EditTrying Different Exercises
Try harnessing your anger with running. Running is a very effective technique you can use to channel your anger and frustrations. The focus it takes to run and the endorphins your body releases as a result of the exercise will take your mind off of whatever is frustrating you and will make you feel better. Be sure to adequately warm-up and stretch before you run!
Find a scenic route to run. You can enhance the benefits that running gives you by running in an area that is calming and free of distractions like around a lake or through a peaceful part of the city.
Use a treadmill to run out your anger. A treadmill allows you to go for a run without having to travel to an outdoor location and can be used no matter what the weather conditions are outside.
Be careful of any oncoming traffic or hazards that may exist along your planned route. Watch out for any moving cars or people while you’re running.
Use interval training to focus your anger on a healthy outlet. High-intensity interval training (HIIT) is an excellent way to channel your frustration because it involves short intervals all-out work. During the intervals, you go 100% as hard as you can, and then take a brief period of rest. That means you can harness all of your rage and direct it into the moments of hard work in the workout.
Try a tabata workout to focus your frustration. Tabatas involve periods of hyper-focused work, followed by a period of rest before another period of intense work.
Practice yoga to release your anger. A challenging yoga practice is a great way to harness your anger to help you get through it. You may be so angry and frustrated that getting started in a yoga practice may seem impossible. Joining a class can help take the thinking out of it, so you can focus on directing your angry energy into each of the movements. It may also help you to have the support of the group to help you direct your angry energy.
Try deep breathing to release your anger. Deep breathing is a large part of practicing yoga and can help you channel your anger.
Do a warrior series to challenge your anger. Warrior poses will challenge your body physically and give you a great target to channel your anger towards.
Take a hot yoga class to sweat out your anger.
If you don’t want to participate in a group class, many yoga studios will allow you to use the space when a class is not in session.
Take a boxing conditioning class. Boxing and kickboxing are great ways to channel your anger, and conditioning classes are a great opportunity to focus your angry energy into hitting a heavy punching bag while also burning a lot of calories. These classes are often challenging, so you can use your anger to help you get through the difficulty of the workout. Focus on your breathing, your technique, and harnessing your anger to deliver strong punches.
Look for a boxing gym near you that offers classes for beginners if you’re new to boxing.
Use a sizing chart that uses your weight and the circumference of your dominant hand to find the boxing right gloves for you.
Use your anger to add power and strength behind your punches by visualizing the punching bag as the source of your frustration.
If you don’t want to take a group class, many boxing gyms also offer private training sessions.
Go cycling to relieve your frustration. Cycling is a serious cardiovascular workout and you can use your anger to help you push through the difficulty of it. You can go for a ride outside or take a spin class. If you go outdoors, the extra focus it takes to navigate the outside world can help to take your mind off of your frustration. The advantage of a spin class is that it is led by an instructor who can guide your ride so you can focus on getting through it.
If you do go for a ride outdoors, be sure to obey traffic laws and wear a helmet.
Always check with your doctor before trying any strenuous physical activity.
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To strengthen your knees for running, you need to work on the muscles all around your knees, including your thighs, calves, and buttocks. Once those muscles are stronger, they give your knees a break! Try doing strength training for your knees 2-3 times a week. You can even do the exercises before or after a run to make it more convenient.
EditWorking on Basic Squats
Place your feet shoulder-width apart. Stand up straight with your arms at your sides. Position your toes so they point slightly to the outside instead of straight ahead.
If you need to, you can put your arms in front of you for balance.
This exercise works your thigh and buttocks muscles.
Bend your knees to lower yourself toward the ground. As you lower yourself, keep your chest up. Bring your hips back and put your weight on your heels as you bend down.
Keep your knees behind your toes. Try not to go past a right angle with your knees.
Keep your squat shallow if you have any knee problems, such as patella femoral syndrome.
Push from your heels to return to the starting position. Lift yourself up with your knees and thighs to go back to standing. When you come up, contract your glute muscles.
Try 10 reps and 3 sets.
To make this exercise harder, try jumping squats where you jump as you come up. You can also try a wider stance to make this more difficult. Don’t try this if you have problems with your knees.
EditDoing Knee Bends
Turn your back to a wall. Stand about out from the wall with your back to it. Place your feet hip-width apart. Point your toes slightly out to the side instead of directly in front of you.
Some people turn these into wall sits by stepping out from the wall instead. That will make the exercise more difficult but will increase it’s strengthening power. Don’t try wall sits if you have knee pain or pre-existing problems.
This exercise works your calf, thigh, and buttocks muscles.
Press your back against the wall and slowly bend your knees. Slide your back down the wall so that your knees are bent. Make sure your knees line up vertically above your ankle so your shins are straight.
For a wall sit, aim for a 90-degree angle with your knees. If you have knee pain, then try to bend your knees at a slightly smaller angle. You may need to move your feet in or out slightly to achieve this. Hold it for 30-60 seconds.
Contract your knee and buttocks muscles as you lift back up. Push yourself back up to the starting position. As you do, make sure you tighten the muscles just above your knees and the ones in your back end.
Do 3 reps of this exercise.
EditPerforming Hamstring Bridges
Lie on your back with your feet flat on the floor. Keep your knees bent so they’re directly over your ankles, and place your feet shoulder-width apart so they’re flat on the floor. Place your hands on the ground next to you so your palms face down.
Use a yoga mat or another comfortable pad so you don’t hurt your back while you lay on the floor.
Press down on your heels to raise your hips off the ground. Push down against the floor with your heels so your lower body lifts off the floor. Tighten your hamstrings and buttocks so your torso forms a straight line toward your knees.
If you want to make your bridge more difficult, try only using 1 leg to lift your body instead.
Hold the bridge for 20-40 seconds. Maintain the bridge position for at least 20 seconds to work your hamstrings. Keep your body straight and then slowly lower your hips back down to the floor.
Try to do 2-3 sets of 5-10 bridges.
EditWorking on Lunging Steps
Take a large step forward. Start with your legs hip-width apart. Step forward with one leg, going 2-3 times as far as you normally would when taking a step. You’re going to need room to bring your back knee down to the ground as you step.
This exercise works the muscles all through your legs and buttocks.
Take a shorter stride if you already have pain in your knees. Make sure you don’t feel pain throughout your range of motion.
Bring your back knee almost to the ground. As you step, aim for a 90-degree angle with your front knee. Take your back knee as close to the floor as you can. It should almost touch the floor.
If you can’t go very low right now, just do what you can.
Return to the starting position and do the same with the other leg. Bring your back leg up to meet your front leg. Switch legs, and repeat the lunge. You can do this standing in place, or you can move forward as you do your lunges.
Try 3 sets of 10 reps each.
EditDoing Calf Stretches
Place yourself about away from a wall. You can also stand in front of a piece of exercise equipment or anything else sturdy. Put your feet about shoulder-width apart.
This stretch helps loosen your calf muscles and take pressure off your knee.
Step back with one leg. Hold on to the wall or the furniture in front of you. Put one leg behind you about or so. Keep the knee straight in this leg with your heel against the floor.
Bend the other knee as you lean forward. Move your hips forward and slowly bend your knee. This will start to stretch the calf muscles on your back leg. Make sure to keep that knee straight.
Hold the position to stretch your calf muscle. When you start to feel the calf muscle stretch in the back leg, stay in that position for 30 seconds or so. As you’re holding this position, press down into the heel in back.
Move to the other leg. Once you’ve stretched one leg, switch the positions of your legs. Bring your hips forward enough to stretch the calf muscle in the other leg and hold this position.
Try 2 sets of this stretch.
Begin with your feet hip-width apart. While standing up, spread your feet apart so they’re directly under your hips. Shift the weight to your left foot so you can lunge out with your right foot.
Laterals are a type of lunge. Doing lunges this way will help work the muscles on the side of your knee.
You can also lift your right foot off the ground and balance on one leg before lunging. That will increase the difficulty of the exercise.
Step out to the right as far as you can. You’ll need to step and turn slightly to complete this move. As you do, dip your left knee to the ground and reach out to your right toes with your left hand. Keep your chest high. Put your weight on your heels.
Don’t push your right knee out in front of your right toes.
Return to the standing position. Press down into your right leg to go back to the original position. Complete the same exercise to the left by stepping out that direction.
Try doing 10 reps for 3 sets.
EditPerforming Straight Leg Raises
Sit in a chair or on a bench. Straighten up your back and place your feet flat on the floor in front of you. Put your knees at a 90-degree angle and place your hands on your hips.
This exercise works the muscles above your knee.
To make this exercise more difficult, use an ankle weight.
Lift one leg out in front of you. Bring it up so it’s straight out in front of you. As you do, make sure to tighten the muscles above your knee so you work those muscles. Point your toes up and a little bit to the outside.
Lower and lift your leg while tensing the muscle. Bring your leg back down but don’t let it touch the floor. Keep lifting it up and down, making sure to contract the muscles above your knee while you do.
Try 10 reps before moving to the other leg. Do 3 sets this way.
For a different variation, lift your leg and hold it for 15 seconds. Do 3 reps of 15 seconds, making sure to keep your leg tense the whole time.
If you are having pain from runner’s knee, over-the-counter anti-inflammatories like ibuprofen or naproxen can help alleviate the pain or swelling.
Apply the RICE method if you feel knee pain, which includes resting it, icing it for 20 minutes at a time, using compression bandages, and elevating it.
Try applying heat with gentle movements to help heal minor injuries.
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