Archive for the ‘Health & Fitness’ Category
GYM ETIQUETTE
Monday, November 28th, 2011
The gym is a place we go to to sweat, work our muscles hard and get our hearts racing. We usually end up needing a good wash after a visit but we expect the gym to be a clean and orderly place while we’re using it and because there are often many people in the space at the same time, it stands to reason there are accepted rules of conduct. In other words, gym etiquette.
Here are the top ten rules for proper gym etiquette according to Rudi Marashlian, veteran health and fitness specialist. Not surprisingly, the first few involve keeping the space clean and orderly. Feel free to comment on this article if you feel anything else should be on the list.
- Clean off equipment after you use it – not only is it bad manners to leave equipment greasy and sweaty, it’s also unhygienic. There are plenty of spray bottles full of an alcohol solution and cloths at Foothill Athletic Club to help with this. Oh yes, and try not to spray near someone else’s face.
- Bring a towel – this could also come under keeping the equipment clean. A towel protects you by creating a barrier between you and the surface so it’s a win-win for everyone. It also signals others that your equipment is being used (in case you have to rush off to fill your drink bottle or something).
- Put your weights away. This one is a no-brainer. Think about the next person – what happens if the next person after you is a 70-year-old lady who wants to use the leg press machine but it’s loaded with 45 pound weights? Potentially dangerous, right?
- Avoid singing loudly to the music only you can hear. It’s annoying and distracting, not to mention usually out of tune.
- Keep cellphone use to a minimum. Long and loud conversations fit into the same category of “annoying” as singing (see above).
- Try not to bang your weights to the floor after a set. It can be surprising to the people on the floor below and it’s not very good for the weights or the floor.
- Keep your gym bag off the floor as it creates a safety hazard for you and for other people. Either put it in a locker or somewhere safely out of the way.
- While in the locker room, be mindful of other people – pick up after yourself and don’t be wasteful. Bring a towel and try not to leave water on the floor.
- If you notice a piece of equipment is broken, let the staff know immediately. This will ensure it’s back in action quickly and help prevent possible injury to others using it after you. On the other side, if you see an “out of order” sign on something, don’t use it. The sign is there for a reason.
- Always make sure a piece of equipment is not being used by someone else before you step in to use it, especially if you see it’s loaded with weights or there’s a towel on it. This goes the other way too, don’t leave your gear on equipment if you’re not using it and try not to hog – if it looks like someone else is waiting let them know when you’ll be done or let them work in with you.
Tracey Thatcher
The Benefits of Running
Friday, October 28th, 2011
The ultimate long-distance running events are marathons, officially 26 miles, 385 yards. There are more than 500 marathons each year around the world and most of those involved are recreational runners. If you research the subject you’ll hear stories of people who permanently remove their toenails to avoid the bruising and injury occasioned by the constant pounding of their feet (marathons do terrible things to toenails)—marathon runners are dedicated and hard-core. What are some of the health benefits of this type of sport? What makes the apparent hardships worthwhile for the growing numbers who join ranks at the starting lines around the globe?
Scientific research suggests that consistent long-distance running improves cardiovascular health. Running lowers blood pressure by maintaining elasticity in the arteries. When you run, your arteries expand and contract more than usual, which keeps your arteries elastic and blood pressure low. This is important for all people, especially people with high blood pressure. Running also maximizes the lungs’ potential. Normally, people only use fifty percent of the lungs’ capacity, but while running, you use the entire capacity. It has been shown that some smokers have fully recovered their lungs’ working capacity from doing long distance running or marathons. Aside from the cardiovascular system, it has been shown that long distance running also lowers the risk of disorders of the eye and prostate, among other organs.
Marathon runners have said that they experience intense exhilaration and euphoria after running, so you can see that it is also a huge morale booster. Surveys show that running marathons brings energy into daily life. It helps the body function better by improving sleep and brings about relaxation. Another nice benefit is that is does not increase appetite. Instead it acts a sort of suppressant and helps bring about a better eating schedule.
As you can see, long distancing running has many incredible benefits that not only help your body, but also keep you relaxed and give you more energy. Of course, to get ready for a marathon or any long-distance event, you have to work up your tolerance levels. Working with a knowledgeable trainer is a good idea to make sure you’re running correctly and strengthening any areas of weakness to avoid possible injury.
Tia Marashlian and Tracey Thatcher
Fast Track Your Fitness
Thursday, September 22nd, 2011
What are most people are interested in when they join a gym? Mostly they join a gym in an effort to look better and if that comes with the added bonus of feeling better and living a healthier life, all the better.
Unfortunately, however, a lot of people give up on going to the gym regularly after about a month. At the start, they’re very diligent and work out at least an hour every second day (some work out for two or more hours every day), they sweat, eat better (sometimes) but… no supermodel body appears in the mirror and this can be disheartening – the change from frumpy to fabulous is often way too slow.
Could there be a reason many people don’t lose much fat, change shape or get ripped and buff despite religiously going to the gym and working out? Yes, there is. It comes down to WHAT is being done at the gym. WHAT is being done is actually more important than how long it’s done for. In other words, QUALITY is more important than QUANTITY (although quantity certainly does come into it – having a great workout once a month isn’t going to do much). There are people spending maybe 15 to 30 minutes a day working out and getting better results (burning more fat, losing weight, sculpting and toning) than other people who work out for a couple of hours at a time every day of the week.
It’s possible that the people spending less time but getting great results might be doing what’s known as high intensity interval training. It’s been around since 1937 but up until now, has been used primarily by athletes and not regular people. There are lots of ways to do it and a good personal trainer is probably your best bet at getting the most out of it but the idea is that you exercise at a very high intensity (if you’re running, you’d sprint as fast as you can) for between 30 seconds to a minute then you’d slow it down (jog) until you recover a bit, but not all the way, then you’d up the intensity again.
You could try it next time you’re on the stationary bike, stepper or treadmill – instead of sitting on a set speed, try playing with the effort and speed levels – increasing then decreasing, increasing then decreasing and so on. If you do it right you can fast-track your fitness. Remember, it IS intense, so make sure you have a doctor’s OK before adding it to your routine.
Tracey Thatcher
8 Good Reasons Being Fit is Worth the Effort
Sunday, August 28th, 2011
People who are fit have higher energy levels. Fitness offers you increased and sustained energy levels in order to perform best at your work during the day and even into the night.
People who exercise regularly are 43% less likely to suffer from colds and sore throats according to a study at the Appalachian State University in 2010.
Being fit can increase self confidence. This self-confidence allows you to challenge yourself and aim for higher levels of achievement in your career.
Fitness helps you to take on more leadership roles. Due to the various positive benefits of a fit lifestyle, a fit person tends to become a good leader.
People who are fit are better able to set their goals and achieve them.
Generally, fit individuals feel good. They can balance their physical and emotional feelings, which can lead to a more positive attitude in general.
Fitness helps you to experience less stress. Regular physical activity diminishes the physical and emotional tensions that life and work can bring, allowing you to focus on what’s important.
According to the US Centers for Disease Control and Prevention the estimated annual medical cost of cardiovascular disease or stroke, cancer, diabetes and obesity is $423.2 billion! Most of these diseases can be prevented by being fit—exercising and eating correctly.
Tracey Thatcher
No Time to Work Out?
Sunday, July 31st, 2011
The main reason most people give for not exercising is, “I just don’t have the time.” It seems like a fair reason for being unable to get into shape and it usually stops others from insisting further but let’s look at just how much time someone really has to invest to start getting fit and into shape.
With a small amount of quality effort invested, you can get huge dividends! Let’s look at some facts.
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