Weekly Fitness Tip

This Week`s Tip

03/08/10

Did you know? The fiber and protein in nuts help make you feel full for longer, so you are less hungry and eat less often.
 
Studies have consistently linked nuts to a reduced risk of heart disease. According to a studies eating about 2 to 3 ounces of nuts most days of the week, in particular almonds, pecans, peanuts and walnuts may significantly lower total and LDL ("bad") cholesterol. In some cases, nuts have been shown to increase HDL ("good") cholesterol.
 
All nuts are rich in vitamin E, magnesium, protein and fiber butthe following types are recommended:
Pistachios are high in cholesterol lowering plant sterols and have more potassium than most nuts
Almonds are richest in vitamin E and calcium
Walnuts are richest in alpha-linolenic acid, a heart-healthy omega-3 fatty acid.
Cashews are richest in copper and zinc
Brazil nuts are the best dietary source of selenium. Just one medium nut a day supplies all you need

03/01/10

Exercise Autopilot- not a good thing!

You do the same thing each and every time you exercise, same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted. A plateau occurs when your body adapts to your routine and weight loss stops. It is frustrating but totally avoidable.

To avoid the plateau, Increase your workout pace and increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.

02/23/10

A study of 62 healthy men and women between the ages of 60 and 83 revealed that six months of resistance training increased bone density in the hip area.

By the end of the study, subjects were generating more bone than they were losing, which could help deter the development of osteoporosis.

Those who engaged in high-intensity exercise (using greater resistance) demonstrated the most improvement, and the leg press, overhead press and some back exercises appeared to have the most impact on increasing bone density.

02/15/10

Lift Weight to Lose Weight!

A new study confirms what many discovered long ago - strength training plays an important role in ridding the body of extra weight.

Yes, aerobic exercise burns calories, but the body’s metabolism quickly returns to pre-exercise levels, usually within 30 minutes.

Resistance training, according to the researchers at Johns Hopkins University, leads to increased calorie burning up to two hours after the workout is completed. 

Researchers suggest combining aerobic exercise with regular strength training for maximum benefit.

02/08/10

People who work out alone are less challenged, less accountable and typically see fewer results. It makes sense doesn’t it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to partner up, encourage your friends to join you at the gym or better yet work with a trainer.

02/01/10

Regular exercise is one of the best ways to combat daily stress.

Researchers at the University of Texas, Houston, asked 135 college students to fill out questionnaires to gauge their daily stress loads along with their moods, physical activity and overall health.

Those who reported exercising less often experienced 37 percent more physical symptoms and 21 percent more anxiety during periods of high stress than those who exercised more frequently.

Exercise, it seems, offered students a temporary respite from their problems, a period of rejuvenation before returning to the pressure of daily stress.

 01/25/10

Even if you've got a great workout program, you still need to vary your moves every few weeks. The longer you stick with an exercise program, the more efficient your body becomes at doing it. You end up using less energy and burning fewer calories, and you won't achieve the results you are after. Research shows muscles can adapt in as few as four to five workouts. So if you’ve run out if ideas for your workouts make the investment in yourself and see a personal trainer. Your new body will thank you.

01/18/10

The slower you lift the faster you lose!

Taking 3 seconds to lower a heavy weight can boost your metabolism for up to 72 hours after your workout. The reason behind this is simple, if you focus more time on the negative portion of the exercise it causes the most damage to the muscle(remember it is these small tears to the muscle fibers which result in a stronger muscle), the repair process in turn, elevates your resting metabolism!

01/11/10

Exercise is good for the brain!

A vigorous workout triggers a cascade of positive changes in the brain from feelings of euphoria to improved memory. Stay active can delay the onset of age associated neurodegenerative disorders such as Alzheimer’s says Arthur Kramer, PhD., a professor of neuroscience at University of Illinois.

01/04/10

Think Total Body

Your muffin top may be the main motivatiion for hitting the gym, but it's a mistake to attack just your least-favorite assets. Spot-reducing exercises simply don't work. Full-body workouts burn fat more efficiently because they build more lean muscle mass, which in turn burns more calories per day. Wouldn't you rather get rid of all your jiggle?

12/28/09

Eat after you exercise, even if you don’t want to.

Rigorous exercise stimulates the fight or flight response, the stone-age survival mechanism that gave us the ability to battle predators or run away from them. This response also stalls digestion, which is probably why the idea eating after cardio doesn’t seem so appealing. But you do need to refuel after a workout.  Try something small like a banana or other fruit and if you just aren’t hungry at all, at least have some protein powder and water or a glass of non-fat milk.

12/21/09

Squats target abdominals as well

When Canadian researchers measured abdominal-muscle activity during several popular exercises, they determined that squats work your core harder than many ab and lower back exercises. The heaviest weights stimulated the most muscle however even lightweight sets targeted the muscle intensely.

12/14/09

Healthy Holiday Tips

Eat something healthy before you go to a holiday party. Skipping meals before you go will only lead to over-doing it at the buffet table. Eat regular healthy meals and snacks during the day so that when you arrive at the party you aren't devouring every high-cal, high-fat item in sight.

Slow down when you eat to give your brain the 30 minutes it needs to process and let you know you're full!
 
If you end up overdoing it, don't use the old "well, I've blown it, so I might as well enjoy" excuse to throw out all of your good intentions. Get back on track the next day with healthy meals.

12/07/09

Don't be a workoutaholic.

Many beginners train feverishly under the assumption that more is better, especially when results first appear. However, you're much better off easing into the process. "At first, your muscles aren't ready to do a lot more than they were doing before--they're ready to do a little more," says Richard Cotton, M.A., chief exercise physiologist with First Fitness Inc. in Salt Lake City and a spokesperson for the American Council on Exercise. "You increase your chances of success by moderating your activity a little bit. The morning after a workout, you want to feel like you trained, but you don't want to have to crawl to the bathroom."

11/23/09

Add some stability to your workout.

Using devices like the BOSU and balance balls during your workout build muscle strength better than floor exercises. Balancing requires your muscles to adjust continually,  which  builds strength. So next time your at the gym, try doing bicep curls while standing on top of the BOSU or try a set of squats with either the flat or rounded side up. 

11/16/09

Keep Hydrated!

Drink plenty of water especially during cold season, to keep your immune system strong.  Water helps keep mucous membranes moist enough to combat the viruses they encounter.  Dry mucus membranes are a breeding ground for infection. The average body is made up of 52% water, and inorder to keep your organs functioning you must keep hydrated. Drinking water also helps your body to eliminate waste products. Minimum water comsuption for adults is about 2 litres per day. Did you know that 37% of people have a weak thirst mechanism and is often mistaken for hunger.

11/09/09

Target large muscles before smaller muscle groups

Did you know that it is best to work out large muscles before small ones?  Larger muscle groups such as your chest and back require more work to fatigue than triceps or biceps.  Exercises such as the chest press, though it is targeting your chest, also involve smaller muscles such as the triceps and shoulders.  If these muscles had been worked prior to the exercise they would fatigue a lot quicker than the larger ones making it impossible to make the most of the exercise.

11/02/09

Pregnancy and Excercise

Do not think that just because you are pregnant  it means you have to stop exercising. Before you exercise during pregnancy, always check with your doctor. Once you get permission, you will find that leg extensions, standing curls, and other exercises can be done easily and simply. You may have to be a ittle creative with your workout to find the exercises that suit your new body. If you are not sure what to do ask a personal trainer to set you up on a prenatal program.

10/26/09

Does sleep really affect health? You bet it does. During sleep, your body is resting and recovering from all the work is has done throughout the day. Your serotonin levels are brought back in line, your muscles relax, and your mind clears itself in preparation for the next day. If you are not getting the proper amount of sleep, you will notice it during your workouts and throughout your daily routine.  Usually between six and eight hours a night is appropriate.

10/19/09

Fitness and Stress

Stressed? Go work out. A fitness program helps take your mind off the car payments, the boss, the kids, and in some cases the fate of the free world. People with high levels of health and fitness who experience high stress have less sickness than other people with similar stress levels whom do not work out. 

10/ 12/09

Keep note of the following suggestions to decrease your chance of injury:

Maintain good posture: Incorrect posture can easily lead to injuries. If you start to lose your posture, stop the exercise and reposition yourself.

Listen to your body: Exercising should challenge your muscles not hurt you. Remember to leave a days rest between muscle groups to allow for proper recovery.

Always warm up: The muscle groups should be warm before every strength training session. To do so, hop on a treadmill or bike and get your body moving.

Always stretch: It is important to finish your exercises with stretching. This will help to decrease muscle soreness after your workouts.