Best Fitness Blog

... By Karli Taylor

After a long cold winter full of daydreaming of sunshine and warmth, we often run outside in our shorts the second the temperature breaks 60 degrees. However, as temperatures increase and humidity begins to become unbearable, staying active becomes tough. If not handled with care, exercising in the extreme heat can pose a serious threat, but by taking proper precautions, maintaining a regular exercise routine in the heat isn’t that difficult.

If you choose to exercise outdoors as the temperature rises, her are a few tips to keep you both fit and healthy:

• Increase your fluid intake. By consuming more liquids throughout the day, you will prevent dehydration and regulate your body temperature. Dehydration is your worst enemy. If the weather is hotter or more humid than you’re acclimated to, drink more fluids, even if you aren't thirsty. Bring water along with you if you are outside for more than 20 minutes. Drinking before and after isn’t good enough when the mercury rises.
• Adjust the schedule of your exercise regimen. The prime schedule for exercise is before 10 a.m. or after 3 p.m., especially if the temperature is rising and humidity is high. No matter what time you are out there, remember to use sunscreen even if your workout only lasts 30 minutes.
• Wear appropriate clothing during your workout routine. What you wear makes a difference while exercising in the heat. Light-colored, loose-fitting materials that reflect the sun are recommended.
• Acclimate yourself. The body needs time to adjust to the change in environment. Allow yourself a good week to become acclimated to a new environment by gradually increasing the amount of time you spend in the heat and gradually increasing the intensity of your exercise. You may find that your intensity feels much higher than you think it should- your body is working harder to cool itself down, so don’t push to run at a speed or walk a distance that you could when it was cooler!
• FEED your muscles with nutritious foods. Heat often decreases the appetite, but it's important to make sure that you are taking in an appropriate amount of calories for the work you are doing.
• Know when to quit. Pay attention to the warning signs of your body. If you begin to feel light headed or dizzy, immediately stop exercising and find somewhere to cool down.

...By Karli Taylor

According to a recent study conducted by the YMCA of America, 74 percent of children ages 5-10 get less than an hour of exercise every day. The majority of parents surveyed blamed financial hardship, technology and lack of time for the decline of youth fitness. In my opinion, there are a few things wrong with this explanation.

First of all, technology costs money. Computers and video games are expensive. A lot more expensive than a pair of sneakers to wear outside to play. Not only do these things cost money, but they also take time to use.

If parents limited their child’s access to video games, television and the internet, not only would there be some money for extracurricular activities, but there would be plenty of time as well.

As parents and authority figures, have to set an example for our children through our own actions. Less than 20% of American adults are physically active 3 or more days a week. How do we expect our children to understand the importance of fitness if we do not practice what we preach? A child who grows up with parents who belong to a health club or a running group, who play in adult sporting leagues or participate in any regular physical activity will see this behavior as normal.

It’s understandable that in these financial times, parents have to work more to support a family. I won’t argue that point. What they do with their children during the valuable family time that they get, however, is the key to creating good habits that will be carried into adulthood. If a parent comes home from work every night only to sit on front of the television with the family, not only will there be no physical activity, but there will be very little meaningful interaction. Why not go for a walk as a family after dinner? Play a game of basketball in the driveway or wiffle ball in the back yard. Find anything physical that you can do as a family and commit to at least 2 nights a week. It’s not enough, but it’s a great start!

... By Karli Taylor

You’re on the treadmill walking at a nice easy warm-up pace. With nothing else interesting to look at, you start to read the heart rate chart that is printed next to the digital display. You find your age and follow the row over to find your current heart rate and… you are working too hard?

This is a classic example of why you should not believe everything you read. Yes, I know that this chart is printed on the cardio machines in every gym you have ever stepped foot in, and I’m sure it hangs on the wall in many group exercise studios across the globe as well. The simply truth is this: it is wrong. The numbers on this chart are based on a formula used to ESTIMATE maximum heart rate. This basic formula, 220-age= max heart rate, is inherently flawed. Don’t believe me? Keep reading.

Mrs. Smith is a 30 year old marathon runner. She runs approximately 40 miles a week, is an ideal weight and is in good health. Her friend, Mrs. Jones, is also 30 years old. The similarities end there. Mrs. Jones is a smoker. She has not exercised in over 10 years, and according to most guidelines for height and weight, she is morbidly obese. Based on the chart found on that treadmill, both Mrs. Jones and Mrs. Smith should be working in the same heart rate range to burn fat...

Sound right? At 75% of their estimated max heart rate (220-30= 190 * .7 ), or 133 beats per minute, one of these ladies is barely sweating while the other is gasping for breath. If these charts are all wrong, what do you do? There is a simple formula to find your target heart rate range (70-85% of your maximum heart rate), but to calculate it, you need to find your resting heart rate.

If you wake up without an alarm, take your pulse 3 mornings in a row before your feet hit the ground and take the average number to get your resting. If you do rely on an alarm, take your pulse if you get up on the middle of the night to go to the bathroom. If you do not wake up during the night, take your pulse right before you fall asleep. Try not to watch and scary or suspenseful television shows in bed though!

Once you get that number, plug it in to these formulas to get the high and low end of your target heart rate range:

220-age- resting * .70 + resting = 70% max heart rate.
220-age-resting *.85 + resting= 85% max heart rate.

... By Karli Taylor

One of the most important, yet overlooked, aspects of any exercise or training program is the recovery phase, or time spent resting. It is all too common a thought that rest time is a period of doing no work which will result in no result or even worse, a negative result. The truth is quite the opposite.

Though it is true that while you are resting you are not actually doing any physical work, your body is working on the inside to repair itself to become stronger in preparation for the next exercise stress placed upon it during the next workout. Believe it or not, you do not get stronger or more fit while you are lifting weights or running on a treadmill, it is during your rest that the body actually changes!

How many days off do you take each week? I mean completely free of organized exercise- no group exercise classes, no miles logged and no weights lifted? If you are trying to workout out 6 or 7 days a week you are doing your fitness level and your body a big disservice. You’re not alone. I’ve even been there, trying to train 7 days a week and wondering why I was burnt out, tired all the time, not performing well, and gaining bodyfat.

Learn from my mistakes and take a look at your current training schedule, how many days are you training, how many days do you have off? I recommend that everyone, and this is true from the beginning exerciser to the elite athlete have at least one day completely off from training. That’s the minimum.

I know that those of you who don’t already do that are starting to block me out right now. I’m sure that you don’t believe me, but try it for the next 2 weeks. Cut back your training days and increasing how many days you rest and recover. I am willing to bet that the days you do train will be stronger, your motivation and attitude will be better, and more importantly, your results will be easier to achieve! Iif you don’t freshen up and start to get more enthusiastic about the days you are in the gym

... By Karli Taylor

Though the majority of the population should be trying to fit more exercise into their busy lives, there are plenty of people who are working out a little too much. Too much? Is that possible?

Too much exercise may lead to overtraining, which in turn can make you susceptible to both illness and injuries. How do you know if you're doing too much? If your workouts suddenly feel harder than usual, or you're gaining fat despite the fact that you're working hard, you may be experiencing overtraining. If this sounds a little too familiar, it's time to take a look at your workout routine.

Do you workout 6 or 7 days a week for an hour or more? If you do you may begin to notice beginning signs of overtraining. If you are experiencing regular insomnia, elevated resting heart rate, muscle fatigue, achiness, loss of motivation and energy or loss of appetite, chances are that you are overtraining.

In your quest to improve your fitness, you are actually on your way to decreased fitness and even poorer overall health. The next step, if you don’t listen to these signs that your body is giving you, is increased susceptibility to colds and other sicknesses and overuse injuries of muscles, bones and joints.

If you experience any of these symptoms, chances are that you're not resting enough or you're doing the same exercise too much. Your body needs time to recover or you will never improve your strength, tone or overall fitness. If you are suffering from over training, what can you do?

The most important thing you can do for yourself when you experience overtraining symptoms is to rest. It's better to take a week or so off from exercise and come back fresh than to permanently injure yourself. One week will not cause a decrease in your fitness levels, and it will significantly improve your performance when you return.

If you are not feeling these symptoms right now, be preventative. Build rest into your fitness routine and mix up your workouts. Doing the same workout day after day can also lead to overtraining, boredom and possible injury.

It’s probably been a few months since your last golf outing.   What better training, you think, than getting out there and playing?  You're at the first tee, shaking the rust off your golf swing, and you feel a pull in your back or your hamstring. Sound familiar?  

While golf isn't a contact sport, it puts significant demands on your body which can easily lead to golf injuries. Before you hit the links this year, take a little while to prepare your body for what’s about to happen.

Understanding the mechanics behind your golf swing can help you prevent golf injuries.  Maintaining proper posture before and during your swing will keep your back healthy. Stand with your feet shoulder-width apart and distribute your weight equally on both feet to keep from tightening on one side. Avoid hunching over the ball, which may contribute to neck and back strain.

Think of your body as one unit and move smoothly through your swing. The power of your golf swing comes from force transferred through all of your muscles, from your wrists to your ankles.

If you depend on one part of your body for your hitting power, you may be more prone to golf injuries. For example, overemphasizing your wrists during your swing can lead to a strain of the muscles on the inside of the forearm which is commonly referred to as golfer's elbow.

Lastly, make sure you warm up before you take your first swing of the day.  Walk around a bit before making your way to the first tee, and take some practice swings without the club in your hands to get your body used to the motion.

...By Karli Taylor

As I have mentioned earlier, cardio-respiratory training burns the most calories in the shortest period of time.  The downside, however,  is that it only burns calories while you are doing it.  If I told you that there was a way that you could extend that increased calorie burn and enjoy burning calories all day everyday, would you be interested?  I thought so…

Resistance training is the key to increasing the amount of calories that you burn at rest.  Resistance training, or weight training will not only make your body stronger and more toned, but by increasing the amount of lean mass on your frame, you are actually increasing your resting metabolic rate.  One pound of lean muscle tissue can burn up to 10 times more calories per day than a pound of fat tissue.

Don’t worry, you don't have to be in the gym for hours on end to see results. You can see significant improvement in your strength with just two or three 20- or 30-minute weight training sessions a week. That frequency also meets activity recommendations for healthy adults, which call for strength training at least twice a week — in addition to at least 150 minutes a week of moderate aerobic activity.

If these benefits aren’t enough to get you excited to pump some iron, keep reading. Lean muscle mass naturally decreases with age. If you don't do anything to slow down the muscle loss, your resting metabolic rate will slow down and you will gain fat without really changing your eating or exercise habits.  Weight training, however, can help you reverse the trend  at any age. Studies have shown increases in muscle mass in people up through the age of 85 years old! 

... By Karli Taylor

Looking for something new and different to add to your fitness routine? How about Pilates? Pilates is an effective way to build strength in your core muscles for better posture, balance and flexibility, and it’s not just for the hard core fitness buff. If you're considering taking a Pilates class for the first time, here's what you need to know before you head to the gym.

Pilates, named for its creator, Joseph Pilates, who developed the exercises in the early 1900s, is a method of exercise that consists of low-impact flexibility and muscular strength and endurance movements. A typical routine includes 25 to 50 repetitive strength training exercises put together into what is known as a profile.

Pilates can be adapted to provide a gentle strength training and stability program or a challenging workout for seasoned athletes. By practicing basic Pilates regularly, you can achieve a number of health benefits, including improved core strength and stability, improved balance and posture and improved flexibility.

Because it's essential to maintain proper form to get the most benefit, arrive early to your first class and let the instructor know that you have not practiced Pilates before. A small amount of extra attention for your first experience will make a huge difference.

... By Karli Taylor

Sure, we walk every day. We walk around the house, around the office and to and from our cars, but walking can be a great form of cardiovascular exercise as well. Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health without requiring extra equipment or technical training. It's safe, simple and doesn't require practice and just about anyone can do it.

Walking, like other forms of cardiovascular exercise, can result in a number of important health benefits. Simply by adding a 20-30 minute walk to your daily activities, you can lower your bad cholesterol, increase your good cholesterol, lower your blood pressure, reduce your risk for type II diabetes AND control your weight. Not bad right?

Believe it or not, you don’t need to be dripping in sweat to reap all of these benefits. Research shows that regular, brisk walking can reduce the risk of heart attack by the same amount as more vigorous exercise, such as jogging.

Even though walking isn't as likely to lead to injuries as more intense types of exercise, take time to prepare yourself to prevent injuries, such as blisters or muscle pain. Spend about five minutes walking slowly to warm up your muscles before you increase to a brisk walking pace. Be sure to wear shoes that fit and have proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. Before you buy a new pair, be sure to walk in them in the store.

Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of motivation. Just think how good you'll feel when you see how many miles you've walked each week, month or year. Like any exercise routine, a walking program takes commitment. When you think of the potential health benefits, you’ll see that the time you commit is well spent.

...By Karli Taylor

If you are busy like most of us, when you find time to go to the gym you have about 60 minutes to warm up, lift weights, do your cardio, cool down and stretch. When time gets tight, which part do you cut out? The cool down right?

Just as a warm-up prepares your body for exercise, a cool-down prepares your body for the recovery process. During a session of strenuous exercise, your body goes through many stressful processes resulting in muscle and soft tissue trauma. A cool down is the act of gradually lowering body temperature, heart rate, and breathing rate following exercise, and is the first step in the recovery and repair cycle which can decrease the risk of injury, enhance performance, and ensure long term health and fitness.

The purpose of cooling down is to slowly return your body to a state of lower intensity or a resting state. When exercise ends abruptly, blood pressure also drops, which could cause dizziness or fainting. A proper cool down prevents the sudden pooling of blood in your extremities and re-circulates blood back to the heart, skeletal muscles and brain.

Cool down with a low intensity exercise after a vigorous workout. Continue your chosen exercise (or a different one) while gradually slowing its intensity and/or speed. Gradually slowing down the pace and exertion of your activity over several minutes can seem a natural progression, as well as fulfilling the need to include a cool down at the end of your exercise. Still feel like this sounds like a waste of valuable time? A cool down provides the following benefits:

• Allows for the safe and gradual return of heart rate, respiration rate, and core body temperature back to pre-exercise levels.
• Reduces the risk of post-exercise cramping or spasm
• Aids in the prevention of blood pooling, dizziness, and fainting.
• Assists in the removal of waste products which can accumulate during vigorous exercise and delay recovery time.
• Assists in the decrease of post-exercise stiffness and muscle soreness.
• May enhance flexibility and facilitate an improvement in the length-tension relationships between muscles.
• May decrease the risk of injury.
• Begins the recovery process, preparing the body for the next workout.