Studies have shown that if you want to keep exercising you have to find ways to enjoy it. If you don’t love it – and look forward to doing it – chances are you will quit before you really even get started. Some of the reasons that people don’t like to exercise include negative experiences with exercise in the past, a negative image of exercise – and those who do it, slow results, lack of motivation and of course financial issues. Fitness – even at a specialized gym like The Fitness Clinic – is a lot more affordable than most people realize. You can visit our website at www.fitclinic.com for membership details as well as group exercise classes for members and non-members that will fit into anyone’s budget.
Here are some ideas that can help to change your attitude about exercise:
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This article is part 2 of a multi-part series that features actual fitness guidelines that will help you find a workout that will “work” for you.
Disclaimer: You should never start any new type of physical activity or workout program without first consulting with your physician. The best way to find out what type of fitness training will work best for you is to make an appointment for a complimentary consultation. You will meet with an experienced health and fitness professional (not a salesperson) to discuss your medical history, exercise history, dietary habits and specifically what you would like to see happen as a result of a fitness program. We can then recommend the appropriate services and level of supervision that will be best for you. Call us today at 954-419-4969 for a FREE consultation.
The second type of workout plan that we are going to talk about is the “long haul” fitness workout. This type of workout focuses more on long-term fitness goals rather than quick results and is the best method by far for those who want to make changes that will result in a healthier lifestyle. Ironically, much like the “action” workout that we talked about previously, this program also focuses on a plan that includes aerobics/cardio, strength training and improving balance/flexibility.
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This article is part 1 of a multi-part series that features actual fitness guidelines that will help you find a workout that will “work” for you.
Disclaimer: You should never start any new type of physical activity or workout program without first consulting with your physician. The best way to find out what type of fitness training will work best for you is to make an appointment for a complimentary consultation. You will meet with an experienced health and fitness professional (not a salesperson) to discuss your medical history, exercise history, dietary habits and specifically what you would like to see happen as a result of a fitness program. We can then recommend the appropriate services and level of supervision that will be best for you. Call us today at 954-419-4969 for a FREE consultation.
The first plan we are going to talk about is known as the “action” plan. It is an aggressive fitness plan that focuses on strength training, aerobics/cardio and balance/flexibility training. This type of program can work with people of all ages and fitness levels, however it should be modified and started at a level that is appropriate to your starting ability and endurance levels.
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You know how they say “knowledge is power?” Well, sometimes just knowing that something is bad for you (or good) is not enough to make you stop or get you motivated to do something about it. Procrastination isn’t necessarily a negative behavior. In many ways it is very optimistic to be a procrastinator because you embrace the belief that just “waiting” or “putting it off” will fix whatever is wrong. Unfortunately this way of thinking can be dangerous – if you let it. You need to break the habit and then learn how to avoid the pitfalls of procrastination in the future so it won’t have any power over you in the future.
Here are some tips to help you avoid procrastination. Within them you will find the keys to get yourself motivated to make change – and stay motivated throughout the process until you reach your goals!
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Moms know the benefits of sneaking veggies into their kids’ favorite foods. If you hide shredded carrots into your kids favorite pasta dish or sloppy joes they get all the nutrition you want, plus all the great taste they want. It’s the same with daily fitness. Finding ways to sneak exercise into your daily regimen in a fun and non-workout way can benefit you in the long run. Despite our busy schedules it’s possible to sneak in some physical activity in with our daily obligations including household chores or the dreaded work commute, as well as during everyday activities such as taking a shower or watching television.
Those tiny little changes really do add up. Just by making a few basic alterations to the 4 main areas that affect your life most – your diet, ability to handle stress, quality of sleep and daily physical activity – and you will begin a journey that could ultimately improve and increase your life.
Here are some examples of tiny changes that yield big results:
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We all know that there are many benefits to being physically active – and we all know that there are many problems associated with physical inactivity. So why aren’t we all exercising on a daily basis? Some people think that they are too old – that too much time has passed by and that it’s not worth getting started now. However, studies have shown that it’s NEVER too late to start an exercise program and that we can all benefit from some level of daily physical activity.
According to a lead researcher at the U.S. Center for Disease Control (CDC), Edward W. Gregg PhD says that people can “still reap the rewards” even if they “start exercising later in life.” The study tracked nearly 10,000 subjects over a period of 12 years beginning when they were 66 years or older, and discovered that even those who just started walking a mile each day after doing nothing (or next to nothing) for several years, reduced their risk of death from all causes and from developing cancer in HALF! Heart disease risks decreased by over a third and halfway through the study it was determined that they enjoyed as much health protection from disease development as others who were physically active before the study began.
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Everyone knows the Nike “Just Do It” catchphrase. It became popular not just because it was part of an amazing global marketing campaign, but because it is so true. The best way to get started on any fitness routine or achieve any fitness-related goal is to just dive in and do it! We humans are born procrastinators – give yourself an inch and you’ll forget about running that mile. You can combat this by never giving your brain a chance to even think about it – just get up in the morning and dive into your routine – don’t let your brain talk you out of it!
According to a research study conducted at the University of Alberta in Canada, the subjects were much more successful at their fitness goals when they made exercise a “non-negotiable” part of their day and learned to ignore all that negative chatter from their brains. Our brains are pretty complex – and they are good at talking us out of things we should do for our bodies and ourselves. A wide range of excuses were heard by the researchers covering everything from bad weather to tired feet, pressures at work and everything in between.
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Today is the official first day of summer, so today is a very appropriate day to talk about the dangers of becoming overheated. Your body sweats in an attempt to cool itself down by drawing heat from the inside of your body and moving it to the outside. Your body cools as the sweat evaporates off your skin. During this process, your body puts a lot of its effort into shifting fluid waste away from your muscles in an attempt to prevent overheating. People will find themselves overheating much more often in the summer months – particularly if they are not well adjusted to the high humidity and temperature levels. However, it is important to note that you can become overheated indoors in the air-conditioning just as easy as you can outdoors in the sun.
Here are some of the most common signs that your body is overheating:
* Dizziness or fainting
* A drop in blood pressure
* Headache or weakness
* An increase in respiration and heart rate
* Feeling extremely hot and then sometimes feeling chilled immediately afterward
* Flushed skin – particularly the cheeks
You can prevent overheating by following these simple rules:
* Always wear clothes that are loose-fitting to allow for air to hit the surface of your skin.
* Always wear clothing that is made of a special “wicking” fabric that will help your sweat to evaporate more quickly.
* Always stay well-hydrated – drinking approximately 7-10 ounces every 15-20 minutes of exercise.
Many people underestimate the power of drinking water and staying hydrated. You should bring water if you will be working out for 15 minutes or longer, and double the amount that you bring if it is very hot or very humid. In addition to water, a sports drink that contains electrolytes should be used if you are working out longer than an hour as a means of replacing fluids that can be lost through sweat during exercise.
Did you know that even a moderate amount of weight loss can help you to reduce the amount of pressure on your knees? Wake Forest University professor Stephen Messier studied overweight and obese adults who suffered from osteoarthritis in the knees to find out once and for all the effect of excess body weight on knee stress. An 18-month weight loss program was used for 142 overweight and obese adults aged 40 and older, all of whom were diagnosed with osteoarthritis in the knees. The body weight loss experienced was an average of 2% over that time period.
Researchers measured the amount of load placed on knees following weight loss and determined that a 4-pound reduction of knee pressure was experienced for every 1 pound of weight lost. The amount of pressure experienced is compounded by normal every day activities such as walking. So for every step taken, the amount of pressure begins to add up. For example, someone who loses 10 pounds of body weight would reduce the amount of stress/load per mile walked by 48,000 pounds – an amazing discovery!
While none of the studies showed improvement in osteoarthritis or changes in disease progression, the 4-pound pressure change for every 1 pound lost is promising as a potential treatment for those who suffer from this condition, as well as other knee-related diseases, conditions and injuries. The weight loss experienced by participants in this study was accomplished through a combination of mild-to-moderate exercise and diet change.
Believe it or not, one of the most common questions people ask when starting a new type of group exercise is about the type of clothing that they need to wear. Everyone wants to be properly dressed for the occasion – and no one wants to look like a dork on the first day of class. This article will give an in-general overview of what you should wear during indoor cycling or spinning classes, yoga classes and mat Pilates classes. Contact our staff at The Fitness Clinic if you have any specific questions about classes, requirements and suggestions – we are ready and eager to help you feel comfortable in our group exercise program!
Indoor Cycling/Spinning
While indoor cycling or spinning is very similar to outdoor bicycling, the type of clothing that you’ll want to wear indoors as opposed to outdoors will vary widely. Just about any type of comfortable clothing that won’t get hung up in the gears of the bicycle will do, however some riders prefer to use a cooling type of material that will wick away sweat from their bodies when they are working out – even indoors. The material that is responsible for wicking away sweat is known as polypropylene and you can find it just about anywhere. Bike racers wear those tight-fitting jerseys and bike shorts as a means of becoming more aerodynamic, however you won’t necessarily need to worry about the wind factor when riding indoors.
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Studies have shown that if you want to keep exercising you have to find ways to enjoy it. If you don’t love it – and look forward to doing it – chances are you will quit before you really even get started. Some of the reasons that people don’t like to exercise include negative experiences with exercise in the past, a negative image of exercise – and those who do it, slow results, lack of motivation and of course financial issues. Fitness – even at a specialized gym like The Fitness Clinic – is a lot more affordable than most people realize. You can visit our website at www.fitclinic.com for membership details as well as group exercise classes for members and non-members that will fit into anyone’s budget.
