Posts Tagged ‘trainers’
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
Exercise Myths Exposed!
Tuesday, May 31st, 2011
When it comes to exercise, there is a lot of contradictory information. It’s confusing for many people who’d like to know what to do to really get into shape. This article addresses some of the more frequent questions people have asked us as trainers. Hopefully you will find the answers and additional information helpful in your own quest for fitness success.
QUESTION 1: Are sit-ups and crunches the best way to reduce belly fat?
One pound of human fat has about 3,500 calories. Sit-ups burn only 3 to 5 calories per minute. That means (if we use 5 calories per minute) it takes 700 minutes of sit-ups to burn one pound of belly fat. A regular program of abdominal exercises will tighten the muscles and make your waist look smaller but the layer of fat over those muscles won’t change unless you start putting fewer calories into your body than you burn exercising.
ANSWER 1: No, the best way to reduce belly fat is to reduce the amount of food you eat so that your body has to burn some of its stored fat while maintaining a regular exercise program.
QUESTION 2: Is the morning the best time of the day to exercise?
A study was done in 1990 with one half of the subjects exercising in the morning and the other half exercising in the afternoon. Improvements in physical fitness, disease risk factors and psychological health were the same for both groups.
ANSWER 2: Good news, it doesn’t matter what time of the day you exercise.
QUESTION 3: Is aerobic fitness more important than muscular fitness for health?
This is a myth dating back to the 1960s that said brisk walking, jogging or cycling was enough to maintain good fitness and health. What we know now is that these aerobic exercises need to be supplemented with exercises directed at muscle strengthening (for instance, weights and strength training). Muscular fitness is critical for prevention of osteoporosis. The American Heart Association (a long-time advocate of aerobic exercises) has been recommending strength training for people with and without cardiovascular disease since 2000, “The potential benefits, not only to cardiovascular health but also to weight management and the prevention of disability and falls, are becoming more widely appreciated.”
The 2008 Physical Activity Guidelines for Americans state that, “adults also should do muscle-strengthening activities that are moderate or high-intensity and involve all major muscle groups on two or more days a week, as these activities provide additional health benefits.”
ANSWER 3: No, aerobic fitness is not more important than muscular fitness for health. You need to also do strength training for good health.
Having muscle mass becomes more critical the older you get. Strength training helps improve balance (reducing the incidence of falls), it naturally strengthens bones to overcome osteoporosis and it fights the natural muscle wasting that occurs as the body ages so you can continue to stand up straight and get yourself up from a sitting position quickly and easily.
These are but a few of countless questions people have about health, fitness and exercise. Joining the gym is a great first step towards getting into shape and living a healthy life so make the most of the facilities on offer as part of your membership and don’t be too shy about asking questions.
Tracey Marashlian
writer for www.gofitnow.com
Healthy bones
Friday, March 25th, 2011
How Working Out Can Help You Avoid Osteoporosis
Most people are aware that consuming enough calcium (from dairy and other high-calcium foods as well as calcium supplements) helps in keeping bones strong. Many people, however, don’t know that doing weight-bearing exercises also plays an important role in maintaining bone health.
Weight-bearing exercises are any exercises that require your bones and muscles to work against gravity while they bear your body weight. In these exercises your bones have to work harder and so become stronger because of the challenge they experience.
While swimming and cycling are very good for heart and lung fitness and stimulating your muscles, they are not weight-bearing exercises. Examples of weight-bearing exercises include racquetball, running, walking, dancing, zumba class, step classes and weight training.
Something to remember is that weight-bearing exercise is site specific so it’s important to target both your upper and lower body for best results. This means doing exercises like push-ups, biceps curls, shoulder presses and seated rows for the upper body and exercises like jumping jacks, lunges, walking and squats for the lower body.
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Spring into Summer Shape
Tuesday, April 13th, 2010
Ah, Summer. The things we do to get into that bathing suit or look a certain way for the beach. Exercising is, of course, the only safe and sane way to get the look you want. And the safest way to get started is to go to the gym and ask for one of our personal trainers. Partaking in an introductory training session given by our trainers is going to give you the knowledge to jump into an exercise routine in a safe and correct manner. (more…)
