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Foam Rolling in Group Personal Training

19 Jul 2016

Posted by Joseph Coupal

Foam rolling, also known as self-myofascial release (SMR), is based on a hands-on technique therapists have been using for years. It is achieved by applying a low load, long duration dragging force across layers of soft tissue. After a period of time (between 90–120 sec. in most cases) the body will release the tissue and mobility between those sliding surfaces will be restored.

To make these changes on oneself, a foam roller can be used in place of a therapist’s hands. While the foam roller will never completely replace a therapist, it serves as a great daily alternative to help maintain the changes therapy has made.

Get the body moving

The key to replicating this is to have a program of foam rolling. As the body moves across the roller, blood flow can increase and may have an influence on some microscopic fibers between the muscles, skin and other tissue. This is a great way to either prepare the body for movement or to help the body recover.

Why don’t people move well?

This is an interesting question that’s not easily answered. Different theories include the sedentary culture we’ve created, computers, cell phones, stress, nutrition, dehydration, restrictive clothing, even air pollution—it could be a combination of all of these. The human body has 206 bones, more than 300 joints and approximately 650 muscles. This means the body is made to move. The capacity of human movement can be seen in dancers, gymnasts, and many other athletic feats that appear to defy normal limits.

The body is made to move. In fact, when we don’t move the body has a very fitting response—it adapts to what we ask it to do the most. This is one of the principles of specificity. The more one squats the better he gets at squatting), or for a lack of movement, the more one sits, the better he gets at sitting. In both cases the body is trying to be the best it can be for the dominant task. These small changes can become actual structural alterations over time.

The body’s ability will adapt to pressure, it’s called mechanotransduction. This basically means that if someone is sitting all day, every day, week after week, the areas that are compressed will actually grow little fibers around them, similar to scar tissue.

The alarming issue is not from one night, day or week, but from months or years of these patterns. Consider the typical average day:

7:00 a.m.—wake up (was sleeping in the fetal position)
7:02 a.m.—get coffee
7:20 a.m.—sit to eat breakfast
8:00 a.m.—sit to drive to work (average U.S. commute is 60 minutes)
9:00 a.m.—sit at work
12:00 p.m.—sit to eat lunch
1:00 p.m.—sit at work
5:00 p.m.—sit to drive home
7:00 p.m.—sit to eat dinner
8:00 p.m.—sit to watch The Bachelor
11:00 p.m.—go to sleep (in fetal position)

See the recurring pattern? We sit more than anything else.

Foam Rolling as Part of Training

Foam rolling can be a great solution. Foam rolling is a quick, simple and effective mobility work method that can be integrated before and after a personal training session, and typically takes less than five minutes.

Begin by identifying the area to be rolled. Then, apply body weight compression onto the roller. Roll through the muscle slowly, about an inch per second, until a tender spot is found. The spot can be something rated as a 6 to 8 on a pain scale of 1 to 10 (10 being most painful). Once found, hold pressure on the tender spot for 20 to 30 seconds or until the tenderness begins to reduce, then move to the next spot. It is recommended to identify up to two spots in each muscle group. Rolling can be repeated daily and followed with static stretching to help maximize the results.

For more information on getting your body moving, contact Best Fitness in your area.

Source: NASM

Sleep VS. Exercise, Which is Better?

06 Jul 2016

Posted by Joseph Coupal

Regular Exercise Reduces Risk of Type 2 Diabetes

It’s hard to keep track of everything we’re supposed to get done in one day. Between work, school, kids, eating right, and maintaining a home, getting to the gym and getting enough sleep tend to get the short end of the stick. So which is more important, the gym or sleep? Here’s a little insight on which is more important – exercise or sleep.

Is it healthier to get 6 hours of sleep and a workout, or just 8 hours of sleep with no workout?

There is certainly a link between sleep and exercise, but there is no one-size-fits-all answer.

Here’s what is known for sure: If you get plenty of sleep but start to feel groggy mid-day, heading to the gym can be a quick pick-me-up. On the flip side, working out can also help you sleep more soundly at night (as long as you don’t exercise right before bed).

But things get tricky when it comes to choosing between sleep and working out. For starters, we don’t all need the same amount of sleep. While the average person requires seven to nine hours a night, one study found some people can thrive on as little as four. It is worth noting your sleep needs may be different from your friend’s. You might be fine heading to the gym after just six hours of sleep and others may need the extra rest time.

Missing out on necessary sleep is bad news. It can cause us to eat more fatty foods and gain weight— not to mention sleep is the all-important time our body uses to repair itself. Instead of sacrificing a full two hours of sleep, focus on getting exercise without a marathon gym visit. One of the variables of a workout is duration. Everyone has the time to devote at least three times a week to a reasonable higher intensity 20- to 30-minute workout. While taking a quick snooze on your desk is probably a poor choice, it’s a lot easier to work quick bouts of exercise into your day. Get up just 20 minutes early and walk to work at a brisk pace. More exercise will help you sleep better too.

For more information on exercise and weight loss, contact Best Fitness in your area.


High Intensity Interval Training for Weight Loss

01 Jul 2016

Posted by Joseph Coupal

High Intensity Interval Training (HIT) is cardio training with short periods of high-intensity, mixed in with intervals of lower intensity. An example is walking at a fast pace for 10 minutes then sprinting for 1 min and then walking for 5 minutes, and sprinting for 2 minutes.

HIT is a form of cardio exercise that gets your heart rate 80% above its maximum rate for 30 seconds to two minutes.

Unlike traditional cardio exercises, High Intensity Interval Training helps you burn fat even after you're done exercising. This is the main reason why HIT training is so beneficial to weight loss. After interval training your metabolism works hard for hours. High intensity exercise for short periods of time allows you to reach your fitness goals without spending lots of time at the gym. And as we all know, “time” is one of the biggest excuses we use to skip regular exercise. HIT increases your post-exercise metabolism rate, which makes your exercise time more efficient.

High Intensity Interval Training is adaptable and you can change it up to help keep yourself motivated. For more information on High Intensity Interval Training contact Best Fitness in your area.

Work Out Warning Signs You Should Not Ignore

22 Jun 2016

Posted by Joseph Coupal

The hot weather is here and many people are working out to lose that weight for summer or to get ready for the next 5K, Spartan Race, charity ride, or Triathlon. Profuse sweating, labored breathing, sore, burning muscles — all of these can signal a good workout. Yet there are some signs that your body can provide during exercise that you need to monitor so you work at the level that’s appropriate — and challenging enough — for your fitness level without risking an injury.

The truth is, overdoing a workout can be downright dangerous, so while some trainers may encourage you to “push till you puke or pass out,” we advise being more cautious

Of course, a lot of this seems like common sense: listen to your body, don’t overdo it, etc. many gym-goers suffer because they think their workouts are supposed to make them feel sick or awful to get great results. That’s just not true! A good workout can be challenging, but a properly designed, progressive workout plan should be building your body up, not breaking it down.

Here are five red flags important to pay attention to during your workouts:

1. Muscle Cramps

While the exact cause can vary by individual, muscle cramps can often signal dehydration, heat stroke or intensity overload. Pay attention to the degree of the cramp as well as the duration to figure out your best method of dealing with it. Is it minor enough that you can keep moving, or does it stop you in your tracks? Does it go away after a few minutes or linger throughout your session? A cramp that just won’t quit or doesn’t subside after a brief cooling-off period and proper hydration shouldn’t be ignored. This is probably your muscles crying out for help because you’re trying to do too much, too quickly.

2. Side Stitches

Side stitches are a common form of muscle cramps that typically occur while running (though they can show up during other cardio exercise, too). They can often be prevented and/or reduced with a proper warmup, good posture and electrolyte balancing before and during your workouts. Side stitches are also known to subside as your fitness level builds, so the good news is that you’ll probably experience them less as you develop more endurance and stamina. However, if your stitch continues up your left shoulder, take it very seriously, as it could signal a heart attack.

3. Shaky Muscles

Whether you’re trying to squeeze out those last few reps of heavy lifting, or you’re on your hundredth plié pulse in barre class, shaky muscles are a common occurrence during a tough workout. If the quivering is mild enough that you can power through and finish the set with good form, it can be a sign that you’ve reached the point of fatigue that can bring additional strength and endurance gains.

On the other hand, if your muscles are shaking so badly that it’s impossible for you to control your movements and/or maintain proper alignment during the exercise, then the risk outweighs the benefits, and it’s time to take a break until the rumbling subsides. And if you are shaking at the start of a session or without great exertion, there may be other factors behind the shaking, such as low blood sugar levels and dehydration.

4. Dizziness or Feeling Light-Headed

This symptom can be brought on by a myriad of causes: dehydration, heat stroke or low blood sugar can cause feelings of dizziness or lightheadedness, as can standing up too quickly or changing various body positions while lifting weights. This doesn’t mean you should just shrug it off when it happens, especially if it happens regularly. When should you be concerned? If you’re otherwise healthy and well-fueled, dizziness that can’t be explained, doesn’t subside right away and/or that occurs often should be addressed by a medical professional.

5. Nausea or Vomiting

Some people may feel nauseated if they exercise on an empty stomach while others may feel queasy when exercising too soon after eating, making this another point that should be monitored on a personal basis to find out what works best. If you know your stomach upset isn’t a result of what you ate (or didn’t eat), it may be your body’s way of asking you to dial down the intensity.

One final caveat: Everybody is different, and the information provided here should not be interpreted as medical advice. Please be sure to pay attention to your body’s signals, and seek proper medical attention immediately when and if appropriate.

Need some help creating a plan that’s designed to help you get results—and even enjoy exercise? Contact Best Fitness.

Source: MyFitnessPal

No More Weight Loss Plateau

17 Jun 2016

Posted by Joseph Coupal

Have you stopped losing weight even though you are still eating well and exercising? Personal trainers often hear complaints from people who think they are doing everything right, but who are still not seeing results.

Exercise and healthy eating are a part of your life, you go to the gym regularly, and you saw great results at first. Now you may be struggling to lose just a few pounds.

Believe it or not, this is very common. Exercise results tend to plateau. We are creatures of habit. We start doing something and our body adapts and makes us more efficient at doing it.

After a while doing the same exercise program, your body will adapt to the intensity, duration, frequency, and even the type of exercise. Doing the same workout only gives you desirable results for a limited amount of time.

More often than not people walk into the gym and do the same thing for months. This will get great results in the beginning. You’ll lose weight and add lean muscle. Eventually it stops working, weight loss stops, and you see no improvement in your appearance. Your fitness and strength levels may even be fairly similar too.

When you walk out of the gym or finish any exercise routine, you need to feel it; and you need to feel like you put in 100%. You have to strive for a personal best in every exercise, all the time.

If you aren’t and you don’t feel it, it is time to change your training. Without intensity, exercise will only deliver average results. Personal trainers force you to progress, challenge, and push yourself when you exercise; then you will bust through the exercise plateaus

For more information, contact Best Fitness.

Fitness Goals with Personal Training that are Measurable and Attainable

09 Jun 2016

Posted by Darren Kincaid

Spring is here and summer is fast approaching. This is the perfect time to renew your commitment to weight loss in time for summer. You may have areas of your body that you would like to get into better shape. Maybe your legs and hips have gained some weight or are losing muscle tone. Perhaps you are getting married soon and you would like to lose a few pounds. Maybe you just want to lose that baby weight in your stomach and get back into shape.

Whatever your personal fitness goals are, it is hard to know how to address those target areas. It is even difficult to make personal fitness goals that are measurable and attainable goals. Creating realistic, attainable and measureable fitness goals is how you can be successful at losing weight for summer. A personalized training program that focuses on your personal specific goals is how you lose weight and get in shape.

A cardio machine may be a great way to improve your cardio health, but is it the right way to burn fat or build muscle? Is using a cardio machine the right way for you to meet your goals in your timeline? This may not be the exercise you need to reach your goals. A personal trainer can help you determine what is.

You may not think you need a personal trainer, but they can help you design a program so you can reach your goals. You may not know the best exercises to help you reach your goals. Weight loss is a physical, psychological, and very emotional experience. Personal Trainers can keep you motivated and challenged. Contact Best Fitness in your are for more information on setting and reaching fitness goals for the summer.

Lose Weight with a Gym Membership

27 May 2016

Posted by Joseph Coupal

Memorial Day is here, summer is right around the corner. It is time to lose that winter weight. The fastest and easiest way to do this is through exercise and eating right. As the weather warms up we start to think, “ I’ll start exercising now.” But that doesn’t often happen. Life stays just as busy even though it is summer.

So, in order to meet your weight loss goals, you need to set weight loss goals. Those goals have to be achievable and specific. “I want to lose weight,” or “I’m going to start exercising” are not specific enough goals, so they are not good goals. However, they are a good way to start.

A fitness goal needs to be measurable and attainable. Goals like: “I want to exercise 2 time a week for 20 minutes,” “I am going to walk a mile 3 times this week,” or “I want to cut soda out of my diet” are measurable and attainable.

Setting fitness goals is not easy. Personal trainers can help you set fitness goals that are realistic and attainable. A gym membership keeps you committed and will provide you with the equipment and the exercises to keep your workout exciting, challenging, and new.

You can lose weight and get in shape before the “official” start of summer. But you need an exercise plan, fitness goals, motivation and commitment. Contact Best Fitness in your area for more information on weight loss for summer.

Want to Lose the Freshman 15?

19 May 2016

Posted by Joseph Coupal

Every college student has heard about the "freshman 15." Now that students are home from college, they want to gain the unfortunate 15 pounds they may have gained during their first year away. However, too often college students gain weight in more than just their first year of school, and worse, it may not only be 15 pounds. However, most weight of the weight gain takes place during the first semester of freshman year, and it is hard to take off.

College is a lifestyle change. Stress, a change in eating habits, sleeping habits, and other temptations can all result in overeating. If you gained weight while you were away at college weight now is the time to lose it for life. At Best Fitness, through knowledge about nutrition, health education, personal training and group exercise classes, you can lose college weight and learn lifestyle changes that you can implement when you go back in the fall.

In college, you can generally eat, sleep and exercise—or not, whenever you want. In high school you may have played sports, so you may not be getting as much exercise as you used to. Often eating is also a response to anxiety, stress, homesickness, and other emotional triggers. All of this can play a part in college weight gain.

For more information on losing the Freshman 15, contact Best Fitness in your area.

How to Stay Motivated to Lose Weight for Summer

13 May 2016

Posted by Joseph Coupal

outdoor running

Many of us need help with getting and staying motivated to start exercising and lose weight. It needs to be fun, and to keep it fun, we need to mix it up. As the weather turn warmer, many of us want and need to lose weight.

Working out with a partner is a perfect way to stay motivated. Exercise with a group of friends who have similar goals and work out together when your schedules allow. Exercising with friends is a great way to get healthy and a great way to lose weight.

Another way to stay committed and motivated is by hiring a personal trainer. This works well for many people of all ages and fitness levels. When you spend money on a personal training program you are more inclined to keep your appointments. Personal trainers are also motivators and this helps keep you working hard , having fun, and helps you meet your fitness goals.

If you are not exactly sure what you are looking for in exercise or if you are unsure on how to create a healthy lifestyle, but you want to lose weight for summer, join a gym. The community aspect of belonging to a gym and the social interactions members gain is a great way to stay motivated to exercise. Being greeted, seeing friends, joining group exercise class and the varied other options available will keep you coming back, getting healthy and enjoying yourself.

For information contact Best Fitness in your area.

The Gift of Health For Mother’s Day: How about fitness for Mother's Day?

05 May 2016

Posted by Joseph Coupal

Mother's Day is just days away! If you don’t have a gift for mom yet, how about a gift certificate for a gym membership? Best Fitness has the best Mother’s Day gift idea; what could be better than the gift of fitness? And she can join now for just $9.99/month. If you know a mother who could benefit from one-to-one personalized training, group exercise classes, and all kinds of cardio equipment, so she can get fit for summer, consider buying them a gift certificate this month.

She can also make use of a free week of unlimited group training. Group training provides the mom in your life with a path to good health. Every mom wants to look and feel great, especially as the warmer weather begins to arrive. Group training can help mom develop a fitness routine to help her reach her fitness goals. Every woman wants to feel great about their body and their appearance. A gym membership is the perfect gift to help mom look and feel great.

This Mother’s Day give the gift of fitness and let her know that you care about her. Don't forget now is time to do something special for mom! Contact Best Fitness in your area for more information.

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