Cooling down and stretching after a workout won't guarantee less post-exercise muscle soreness, but it will reduce the risk of injury and help to re-stabilize the body temperature and heart rate. Here, the experts at Exercise Houston explain the benefits of a proper cool-down.
Why?
The purpose of the cool-down is to slowly decrease the heart rate previously elevated during exercise, so start yours with a low-intensity exercise. It's best to slow your intensity levels gradually as ending your activity abruptly lowers your blood pressure at a quick rate, which could cause dizziness or fainting. Once the heart rate has returned to normal, it's time to stretch.
A proper cool-down offers a number of benefits, including:
- Returning your heart beat and breathing to a normal rate
- Helping to avoid fainting or dizziness, which can result when vigorous activity is stopped suddenly
- Reducing the immediate post-exercise tendency for muscle spasms, cramping and stiffness
- Keeping your flexibility and range of motion intact
How Long?
A cool-down should be performed after any workout. Stretching during your cool-down will help relax and lengthen your muscles, and will improve flexibility. Try holding your initial stretches for 20-40 seconds each. A 10- to 15-minute cool-down period allows your heart rate and breathing to return to normal. After exercise or strenuous physical activity, it is important to decrease your body temperature gradually by slowing down activity for three to five minutes and stretching for five to 10 minutes.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston.
Tuesday, July 5, 2011
Wednesday, June 29, 2011
Bring Your Sexy Back
Summer is the season for backless sundresses, halter tops and bikinis. Unfortunately, back fat can creep up on you when you least expect it, and can be a stubborn beast to banish. Exercise Houston breaks down ways you can keep your back sexy this summer.
Spot sculpting works – focus on a particular muscle group and practice exercises that will firm up that area. Perform back exercises at least three days per week, always allowing a day of rest in between for recovery.
1) Lunge Rows: Using a 10- or 15-pound hand-weight in one hand, get into a lunge position and hinge forward from your hips, not your spine. Pull the weight up to torso-level in a rowing or sawing motion and slowly lower back to the starting position. Your back is typically one of the stronger upper body muscles so don’t be shy about increasing your weight.
2) Lat Pull-downs: Using a wide bar on the Lat Pull-down Machine, hold it with a wide comfortable grip and secure your knees underneath the pad. Pull the bar down to chest level. Extend your arms back to the top, and repeat. Try three sets of 12 lat pull-downs.
3) Reverse Flys: This is the perfect muscle group to target for reducing “bra bulge.” Choose five- to 10-pound weights and begin in a seated position with feet flat, and arms hanging down at your sides. Keep your abs tight, lift both arms horizontally outward and squeeze the shoulder blades together, slowly returning back to the start position. Try three sets of eight to 10 reverse flies.
Don't forget... The trick to spot sculpting is being realistic – if you have overall body fat to lose, your back fat is not going to magically disappear. Get serious about your cardio routine and diet, and remember that it takes 3,500 calories to gain a pound, and 3,500 less calories to burn it. Even 10 minutes of exercise can make a difference!
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston.
Spot sculpting works – focus on a particular muscle group and practice exercises that will firm up that area. Perform back exercises at least three days per week, always allowing a day of rest in between for recovery.
1) Lunge Rows: Using a 10- or 15-pound hand-weight in one hand, get into a lunge position and hinge forward from your hips, not your spine. Pull the weight up to torso-level in a rowing or sawing motion and slowly lower back to the starting position. Your back is typically one of the stronger upper body muscles so don’t be shy about increasing your weight.
2) Lat Pull-downs: Using a wide bar on the Lat Pull-down Machine, hold it with a wide comfortable grip and secure your knees underneath the pad. Pull the bar down to chest level. Extend your arms back to the top, and repeat. Try three sets of 12 lat pull-downs.
3) Reverse Flys: This is the perfect muscle group to target for reducing “bra bulge.” Choose five- to 10-pound weights and begin in a seated position with feet flat, and arms hanging down at your sides. Keep your abs tight, lift both arms horizontally outward and squeeze the shoulder blades together, slowly returning back to the start position. Try three sets of eight to 10 reverse flies.
Don't forget... The trick to spot sculpting is being realistic – if you have overall body fat to lose, your back fat is not going to magically disappear. Get serious about your cardio routine and diet, and remember that it takes 3,500 calories to gain a pound, and 3,500 less calories to burn it. Even 10 minutes of exercise can make a difference!
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston.
Monday, June 13, 2011
Circuit Train Your Way to Better Glutes!
Our glute muscles have the potential to be the strongest muscle in our body, giving us the power to lift boxes, carry heavy bags up stairs, run, jump and play. The more we use these muscles, the more powerful they become.
It’s important to burn the fat that covers glute muscles to shed the extra padding, so cardio exercise should be incorporated into butt-busting workouts. The experts at Exercise Houston share the following circuit routines that start with strength and ends with bursts of cardio.
Begin the circuit workout with:
- 15 alternating lunges per leg, completed while holding five- to 10-pound hand weights.
- Without rest, transition from lunges to wide squats, and complete 15 in a row.
Finish the circuit with:
- One minute of plyometric split jumps to give your heart rate a big boost.
- Repeat this circuit one more time and you’ll be on your way to a toned backside!
Next, try:
- 10 to 15 cross chop squats, alternating the squats in each direction.
- Without rest, transition to a side leg lift and perform10 to 15 on each leg, and
Finish off the circuit with:
- One minute of squat thrusts or jumping jacks.
- Complete two rounds of this circuit and you’ll definitely be feeling the backside burn.
For more experienced exercisers... Try performing single leg squats – research shows that this exercise recruits more glute muscles than many other exercises. It also helps you improve balance and stability.
There are many ways to firm your buns with circuits! By following a circuit workout that involves both strength and cardio, you’ll develop a tighter, firmer backside by burning off that extra layer of fat. As always, eating a clean diet of lean proteins, fruits and vegetables, and drinking plenty of water will help you stay trim and melt the fat.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston.
It’s important to burn the fat that covers glute muscles to shed the extra padding, so cardio exercise should be incorporated into butt-busting workouts. The experts at Exercise Houston share the following circuit routines that start with strength and ends with bursts of cardio.
Begin the circuit workout with:
- 15 alternating lunges per leg, completed while holding five- to 10-pound hand weights.
- Without rest, transition from lunges to wide squats, and complete 15 in a row.
Finish the circuit with:
- One minute of plyometric split jumps to give your heart rate a big boost.
- Repeat this circuit one more time and you’ll be on your way to a toned backside!
Next, try:
- 10 to 15 cross chop squats, alternating the squats in each direction.
- Without rest, transition to a side leg lift and perform10 to 15 on each leg, and
Finish off the circuit with:
- One minute of squat thrusts or jumping jacks.
- Complete two rounds of this circuit and you’ll definitely be feeling the backside burn.
For more experienced exercisers... Try performing single leg squats – research shows that this exercise recruits more glute muscles than many other exercises. It also helps you improve balance and stability.
There are many ways to firm your buns with circuits! By following a circuit workout that involves both strength and cardio, you’ll develop a tighter, firmer backside by burning off that extra layer of fat. As always, eating a clean diet of lean proteins, fruits and vegetables, and drinking plenty of water will help you stay trim and melt the fat.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston.
Friday, June 3, 2011
Men’s Health Magazine Proves Vibration Training Builds More Muscle
While the likes of Mark Wahlberg and footballer David James praise the effects of Power Plate as part of their fitness regime, there are still many men out there who don’t believe in the power of vibration training. So imagine Exercise Houston’s excitement when Men’s Health published a study showing that using a Power Plate machine WILL actually help to build muscle!
A team at the University of Oklahoma used gym volunteers to test the stress on their muscles using a vibrating platform, before traditional exercise. Researchers found that “stressing your muscles for a few seconds on a vibrating platform, such as a Power Plate, before lifting a weight can temporarily increase your strength, upping your lifting capacity and leading to more muscle gain in a shorter time.”
For all of the guys out there who are still puffing and panting away on a home gym while trying to increase your lifting capacity the traditional way, why not try out the Power Plate machine to warm up your muscle for an accelerated workout?!
A team at the University of Oklahoma used gym volunteers to test the stress on their muscles using a vibrating platform, before traditional exercise. Researchers found that “stressing your muscles for a few seconds on a vibrating platform, such as a Power Plate, before lifting a weight can temporarily increase your strength, upping your lifting capacity and leading to more muscle gain in a shorter time.”
For all of the guys out there who are still puffing and panting away on a home gym while trying to increase your lifting capacity the traditional way, why not try out the Power Plate machine to warm up your muscle for an accelerated workout?!
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston.
Tuesday, May 31, 2011
Overweight? Try an Elliptical!
For individuals who are significantly overweight, the thought of losing weight can be a daunting task. There are two keys to weight loss: cutting down the number of calories consumed and increasing cardiovascular exercise. Weight loss happens when more calories are burned in one day than are taken in.
The American College of Sports Medicine recommends between 30 and 90 minutes of cardiovascular exercise three days per week. For obese individuals, this can be difficult for many reasons. Exercise can be hard on the body’s joints and muscles. The more the body weighs, the greater the impact on those joints.
Exercising in a fitness center or gym can be difficult too as some exercise machines may not accommodate the weight of an obese individual, as many pieces have a weight limit of 350 pounds. If you are serious about weight loss, consider purchasing residential fitness equipment.
Elliptical trainers provide a low-impact workout, reducing strain on cartilage and joints. The continuous motion of the pedals provides the cardio and fat-burning benefits of walking, without the risk of injury that can come from walking on hard surfaces. Most elliptical machines also have moving arm handles, allowing an upper body workout as well as a cardio workout.
When beginning your exercise routine, remember these keys:
- Begin with 30 minutes of cardio per workout, even if you have to start at a slow pace.
- As you begin to lose weight, gradually increase speed, intensity and time.
- Add variety to your workout to stay motivated and keep from getting bored.
Always remember, stepping onto the exercise machine for the first time is always the hardest part. Surround yourself with friends and family who will encourage and motivate you on your weight loss journey.
The American College of Sports Medicine recommends between 30 and 90 minutes of cardiovascular exercise three days per week. For obese individuals, this can be difficult for many reasons. Exercise can be hard on the body’s joints and muscles. The more the body weighs, the greater the impact on those joints.
Exercising in a fitness center or gym can be difficult too as some exercise machines may not accommodate the weight of an obese individual, as many pieces have a weight limit of 350 pounds. If you are serious about weight loss, consider purchasing residential fitness equipment.
Elliptical trainers provide a low-impact workout, reducing strain on cartilage and joints. The continuous motion of the pedals provides the cardio and fat-burning benefits of walking, without the risk of injury that can come from walking on hard surfaces. Most elliptical machines also have moving arm handles, allowing an upper body workout as well as a cardio workout.
When beginning your exercise routine, remember these keys:
- Begin with 30 minutes of cardio per workout, even if you have to start at a slow pace.
- As you begin to lose weight, gradually increase speed, intensity and time.
- Add variety to your workout to stay motivated and keep from getting bored.
Always remember, stepping onto the exercise machine for the first time is always the hardest part. Surround yourself with friends and family who will encourage and motivate you on your weight loss journey.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston.
Wednesday, May 25, 2011
What you need to know about exercising for weight loss
There is no better way to lose weight than to combine a healthy diet with regular exercise. Many overweight individuals, however, may be hesitant to exercise for fear of injury. While many forms of exercise, such as running, may be hard on the joints, it may not be dangerous to run if you’re overweight unless you have suffered a previous injury.
Dr. A Shabi Khan tells CNN Diet and Fitness Expert, Dr. Melina Jampolis, that it is safe for obese individuals to run or jog if they have no existing joint damage.
However, if you have experienced knee or joint damage in the past, it is important to find a low-impact form of exercise. Weight-bearing exercise, such as running may further injure previously damaged joints, and that risk may be increased for the obese.
Training on an elliptical is an ideal low-impact form of exercise. Weight-loss is determined by the frequency and intensity of your workout, as well as your caloric intake, there are many benefits of the elliptical for weight loss.
The elliptical machine offers a low-impact workout. The more weight you carry, the harder the impact of running on your bones and joins. Training on an elliptical reduces the impact, allowing longer-lasting, injury-free workouts. While an elliptical workout is a low-impact workout, it is still weight-bearing, meaning working out on an elliptical will still help build your body’s bone density.
(It is important that you first consult your physician before beginning any exercise routine.)
Elliptical machines also provide built-in training options, which can help you reach your goals and stay motivated. The Landice Executive Trainer Elliptimill comes with 5 built-in programs, as well as time, distance and calorie-burning programs. These programs will adjust resistance and incline based on the information input, such as the user’s weight and age.
To get the most out of your elliptical workout, remember these three factors:
Interval training — Incorporate short bursts of high-intensity exercise into your routine by increasing intensity of your workout for 1-3 minutes with a 1 minute rest in between. On the elliptical, aim to increase your RMP (reps per minute) for 1-3 minutes. You can monitor on the machine’s display. Another way to increase intensity is to increase the incline or resistance of the machine during the intervals.
Speed — Increasing speed during your workout (RPM on the elliptical) increases your heart rate, allowing you to reach a cardiovascular workout level and burn fat.
Intensity – While leisurely workouts can be relaxing, the reality is it is the intensity of your workout that increases calories and fat burned during that workout. Increase intensity by increasing incline, speed or resistance.
Some elliptical machines also have moving handles, which allow more of a full-body workout. To trim up your upper arms, be sure to utilize the arm handles during your workout.
The first key to weight loss is to get moving. Find an exercise you enjoy, and incorporate variety to keep stay motivated during your weight loss journey.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston.
Dr. A Shabi Khan tells CNN Diet and Fitness Expert, Dr. Melina Jampolis, that it is safe for obese individuals to run or jog if they have no existing joint damage.
However, if you have experienced knee or joint damage in the past, it is important to find a low-impact form of exercise. Weight-bearing exercise, such as running may further injure previously damaged joints, and that risk may be increased for the obese.
Training on an elliptical is an ideal low-impact form of exercise. Weight-loss is determined by the frequency and intensity of your workout, as well as your caloric intake, there are many benefits of the elliptical for weight loss.
The elliptical machine offers a low-impact workout. The more weight you carry, the harder the impact of running on your bones and joins. Training on an elliptical reduces the impact, allowing longer-lasting, injury-free workouts. While an elliptical workout is a low-impact workout, it is still weight-bearing, meaning working out on an elliptical will still help build your body’s bone density.
(It is important that you first consult your physician before beginning any exercise routine.)
Elliptical machines also provide built-in training options, which can help you reach your goals and stay motivated. The Landice Executive Trainer Elliptimill comes with 5 built-in programs, as well as time, distance and calorie-burning programs. These programs will adjust resistance and incline based on the information input, such as the user’s weight and age.
To get the most out of your elliptical workout, remember these three factors:
Interval training — Incorporate short bursts of high-intensity exercise into your routine by increasing intensity of your workout for 1-3 minutes with a 1 minute rest in between. On the elliptical, aim to increase your RMP (reps per minute) for 1-3 minutes. You can monitor on the machine’s display. Another way to increase intensity is to increase the incline or resistance of the machine during the intervals.
Speed — Increasing speed during your workout (RPM on the elliptical) increases your heart rate, allowing you to reach a cardiovascular workout level and burn fat.
Intensity – While leisurely workouts can be relaxing, the reality is it is the intensity of your workout that increases calories and fat burned during that workout. Increase intensity by increasing incline, speed or resistance.
Some elliptical machines also have moving handles, which allow more of a full-body workout. To trim up your upper arms, be sure to utilize the arm handles during your workout.
The first key to weight loss is to get moving. Find an exercise you enjoy, and incorporate variety to keep stay motivated during your weight loss journey.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston.
Friday, May 20, 2011
Feeling Depressed? Get Motivated and Start Exercising!
It’s amazing how many men and women resort to surgery to help them feel better about themselves, usually because they’re depressed that their bodies don’t look the way they did 25 years ago!
But surely this is inevitable with age, pregnancy and any other natural life changes your body goes through over the years?! More often than not, surgery will repair the physical changes to your body but what about the psychological changes?
A woman in the Daily Mail earlier this week said that she went through the painful procedure of having her eye bags tightened and the skin from her upper eyelids removed, and although she felt looked better when she looked in the mirror – she was still battling with negative emotions.
So what did she do? She started exercising! It was reported in Women’s Fitness earlier this month that regular exercise can be as effective in treating depression as medication (and surgery). The magazine stated that “in a recent study, 150 patients suffering from depression were monitored, half of which took part in 30-45 minutes of moderate exercise five days a week for a period of 12 weeks.
All of the participants continued taking their antidepressants, but those who did not partake in any exercise showed no improvement, whilst the patients who did exercise showed a 26% remission rate.”
So for those people with busy and stressful lifestyles, we can no longer accept that there is simply no time to exercise. Training on a Power Plate machine takes less that 30 minutes and it’s possible to do a full body workout in this short space of time.
The vibrating machines can be found at Fitness Unlimited, Busy Body, Texas Home Fitness, and Winston Fitness in Houston, The Woodlands, Conroe, Spring, Humble, Kingwood, Cypress, Tomball, Clear Lake, Katy, Sugar Land, so why not try it for yourself.
With Power Plate acceleration training, your natural endorphins will fire up leaving a spring in your step as well as your outlook on life
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston.
But surely this is inevitable with age, pregnancy and any other natural life changes your body goes through over the years?! More often than not, surgery will repair the physical changes to your body but what about the psychological changes?
A woman in the Daily Mail earlier this week said that she went through the painful procedure of having her eye bags tightened and the skin from her upper eyelids removed, and although she felt looked better when she looked in the mirror – she was still battling with negative emotions.
So what did she do? She started exercising! It was reported in Women’s Fitness earlier this month that regular exercise can be as effective in treating depression as medication (and surgery). The magazine stated that “in a recent study, 150 patients suffering from depression were monitored, half of which took part in 30-45 minutes of moderate exercise five days a week for a period of 12 weeks.
All of the participants continued taking their antidepressants, but those who did not partake in any exercise showed no improvement, whilst the patients who did exercise showed a 26% remission rate.”
So for those people with busy and stressful lifestyles, we can no longer accept that there is simply no time to exercise. Training on a Power Plate machine takes less that 30 minutes and it’s possible to do a full body workout in this short space of time.
The vibrating machines can be found at Fitness Unlimited, Busy Body, Texas Home Fitness, and Winston Fitness in Houston, The Woodlands, Conroe, Spring, Humble, Kingwood, Cypress, Tomball, Clear Lake, Katy, Sugar Land, so why not try it for yourself.
With Power Plate acceleration training, your natural endorphins will fire up leaving a spring in your step as well as your outlook on life
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston.
Fitness FADS vs. Fitness BASICS
If a fitness fad sounds too good to be true, it probably is. Fad exercise techniques that offer a svelte physique by strapping on a plastic gizmo with little to no effort, will likely end in disappointment. The experts at Exercise Houston offer the below tips on trusting the “tried-and-true” basic exercises that produce real, lasting results.
Abs: It would be great to believe that there are quick fixes for six-pack abs, but you can’t achieve a toned mid-section without good old-fashioned hard work. The best way to tone up your abs is not fancy equipment, but core body exercises, cardio and clean eating. Do 30 minutes of daily cardio to burn overall body fat, and avoid processed foods, which are high in calories and can cause water retention and bloating. Effective basic core exercises include bicycle crunches, exercise ball crunches and vertical leg crunches.
Thighs: The thighs are another body part that infomercials have made legendary. For actual toned thighs, lunges and squats are mainstays in any basic fitness routine. Include weights for balance and an increased challenge. Legs curls, extensions and calf raises are all basic exercises that will sculpt your legs effectively, with no promises left unfulfilled.
Resist the urge to order the quick fitness fixes because consistency and hard work will give you the results you desire. Remember, the basics have lasted this long because they work.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston
Abs: It would be great to believe that there are quick fixes for six-pack abs, but you can’t achieve a toned mid-section without good old-fashioned hard work. The best way to tone up your abs is not fancy equipment, but core body exercises, cardio and clean eating. Do 30 minutes of daily cardio to burn overall body fat, and avoid processed foods, which are high in calories and can cause water retention and bloating. Effective basic core exercises include bicycle crunches, exercise ball crunches and vertical leg crunches.
Thighs: The thighs are another body part that infomercials have made legendary. For actual toned thighs, lunges and squats are mainstays in any basic fitness routine. Include weights for balance and an increased challenge. Legs curls, extensions and calf raises are all basic exercises that will sculpt your legs effectively, with no promises left unfulfilled.
Resist the urge to order the quick fitness fixes because consistency and hard work will give you the results you desire. Remember, the basics have lasted this long because they work.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston
Thursday, May 19, 2011
Strength Training to Fight the Aging Process
One of the consequences of aging is assumed to be loss of bone strength and muscle mass and strength. But don't lose hope. The good news is that strength training can play an important role in delaying and reducing these age- or inactivity-associated losses.
Until the age of 30 years, our bones are in a constant state of building. After that time, bone strength is determined by heredity, diet, hormones, physical activity, lifestyle choices and the use of certain medications. Weak bones, porous bone or brittle bones are all terms that characterize osteoporosis. This condition begins with an unnoticed decrease in bone mass that leads to deterioration of bone tissue and increased risk of fractures of the hip, spine and wrist.
Muscle mass is also lost with aging. This is called sarcopenia, which results in a decrease in muscle size and functional strength. The changes in muscle size are related to the loss and shrinking of muscle fibers, due to lack of use. On average muscle strength is at its peak between the ages of 20-30 years. After this point, muscular strength starts to deteriorate at a rate of 5% per decade. This amounts to 30-40% loss of functional strength over the adult life span.
To age well, individuals must remain physically active. Even the elderly have shown large gains in strength, mobility and physical fitness, when they exercise consistently. Exercise studies repeatedly have demonstrated the capacity of older muscle to increase in size and strength.
What is important to consider is that the independent performance of many activities of daily living (ADLs) is strength dependent. Without a strong foundation, the body becomes incapable of performing such tasks as cleaning the house, carrying groceries, climbing stairs, etc. The maintenance of muscle size and functional strength should play an important role in the training of older adults, just to maintain quality of life.
It is evident that strength training and weight-bearing exercise, such as walking, are slowing age-related changes in bones and muscles. Strength training provides the stress or load that stimulates the development of muscle and bone strength. It will also allow for improved balance and coordination.
Aging does not have to be a negative aspect. The more active you stay today and the healthier choices you make will have a great impact on your ability to age gracefully. First check with your physician if you are starting or returning to an exercise program so that he/she may determine overall health and be aware of conditions that may restrict exercise. Then consult a certified Personal Trainer to discuss medical history and goals and needs for your program. A trainer can help develop a routine for you and demonstrate correct technique for all exercises.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston
Until the age of 30 years, our bones are in a constant state of building. After that time, bone strength is determined by heredity, diet, hormones, physical activity, lifestyle choices and the use of certain medications. Weak bones, porous bone or brittle bones are all terms that characterize osteoporosis. This condition begins with an unnoticed decrease in bone mass that leads to deterioration of bone tissue and increased risk of fractures of the hip, spine and wrist.
Muscle mass is also lost with aging. This is called sarcopenia, which results in a decrease in muscle size and functional strength. The changes in muscle size are related to the loss and shrinking of muscle fibers, due to lack of use. On average muscle strength is at its peak between the ages of 20-30 years. After this point, muscular strength starts to deteriorate at a rate of 5% per decade. This amounts to 30-40% loss of functional strength over the adult life span.
To age well, individuals must remain physically active. Even the elderly have shown large gains in strength, mobility and physical fitness, when they exercise consistently. Exercise studies repeatedly have demonstrated the capacity of older muscle to increase in size and strength.
What is important to consider is that the independent performance of many activities of daily living (ADLs) is strength dependent. Without a strong foundation, the body becomes incapable of performing such tasks as cleaning the house, carrying groceries, climbing stairs, etc. The maintenance of muscle size and functional strength should play an important role in the training of older adults, just to maintain quality of life.
It is evident that strength training and weight-bearing exercise, such as walking, are slowing age-related changes in bones and muscles. Strength training provides the stress or load that stimulates the development of muscle and bone strength. It will also allow for improved balance and coordination.
Aging does not have to be a negative aspect. The more active you stay today and the healthier choices you make will have a great impact on your ability to age gracefully. First check with your physician if you are starting or returning to an exercise program so that he/she may determine overall health and be aware of conditions that may restrict exercise. Then consult a certified Personal Trainer to discuss medical history and goals and needs for your program. A trainer can help develop a routine for you and demonstrate correct technique for all exercises.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston
Wednesday, May 18, 2011
Why Your Elliptical Training Routine isn't Cutting It - Pump up Intensity for Better Results
Admit it, you step onto your elliptical cross-trainer, you hit 'Quick Start' (like 80 percent of exercisers), and you begin your workout. As you start to feel more comfortable, you may decide to add a level. Then you get bored and decide enough is enough after 15 minutes.
There is more to gain out of your elliptical training experience. According to the experts at Exercise Houston, time isn't the issue, it's all about intensity. A short, high intensity workout offers greater benefits than a long, steady routine. Short routines with minimal resting time give you a high power workout.
Here are a few suggestions to kick your elliptical routine into gear.
1) Building Blocks: Take a builder's approach to your workout with the Hill workout. The program starts out small to get warmed up and adds periods of intense aerobic exercise alternating with regular periods of lower intensity exercise. Changing the level every couple of minutes keeps your body and mind adjusting for a more involved experience that fights boredom.
2) Keep Moving: Remaining in the same position and mindset throughout your elliptical cross-trainer workout is a sure way to destroy/ diminish intensity. When you use the Random workout it gives you an interval training workout of constantly changing intensity levels that occur in no regular pattern or progression. This workout also incorporates both forward and backward stride movements in your routine. Not only will you increase the intensity of the exercise, you'll feel more targeted muscle burn.
3) Intensity Intervals: Rather than running at level seven for 30 minutes, switch it up a bit. The Cross-Train Aerobics workout simulates the experience of working with a personal trainer by displaying different prompts at different times on the display. It emphasizes pushing, pulling, total body, lower body, speed changes and forward/reverse motion. This versatile workout promotes maximum cross-training benefits and variety.
4) Embrace the Heart Monitors: Heart rate monitors don't lie. They are accurate and sometimes one of the best tools for determining how hard you should work. If you don't have your own heart rate monitor, all Life Fitness, Precor Fitness, and Octane Fitness elliptical cross-trainers are equipped with heart rate sensors and provide a quick guide for ideal target heart rates based on age.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston
There is more to gain out of your elliptical training experience. According to the experts at Exercise Houston, time isn't the issue, it's all about intensity. A short, high intensity workout offers greater benefits than a long, steady routine. Short routines with minimal resting time give you a high power workout.
Here are a few suggestions to kick your elliptical routine into gear.
1) Building Blocks: Take a builder's approach to your workout with the Hill workout. The program starts out small to get warmed up and adds periods of intense aerobic exercise alternating with regular periods of lower intensity exercise. Changing the level every couple of minutes keeps your body and mind adjusting for a more involved experience that fights boredom.
2) Keep Moving: Remaining in the same position and mindset throughout your elliptical cross-trainer workout is a sure way to destroy/ diminish intensity. When you use the Random workout it gives you an interval training workout of constantly changing intensity levels that occur in no regular pattern or progression. This workout also incorporates both forward and backward stride movements in your routine. Not only will you increase the intensity of the exercise, you'll feel more targeted muscle burn.
3) Intensity Intervals: Rather than running at level seven for 30 minutes, switch it up a bit. The Cross-Train Aerobics workout simulates the experience of working with a personal trainer by displaying different prompts at different times on the display. It emphasizes pushing, pulling, total body, lower body, speed changes and forward/reverse motion. This versatile workout promotes maximum cross-training benefits and variety.
4) Embrace the Heart Monitors: Heart rate monitors don't lie. They are accurate and sometimes one of the best tools for determining how hard you should work. If you don't have your own heart rate monitor, all Life Fitness, Precor Fitness, and Octane Fitness elliptical cross-trainers are equipped with heart rate sensors and provide a quick guide for ideal target heart rates based on age.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston
Tuesday, May 17, 2011
Achieve Proper Walking and Running Form
Walking and running are two of the most popular forms of exercise today, and equipment like treadmills and elliptical trainers can mimic outdoor training while helping you to achieve valuable cardio results. When using these pieces of equipment, biomechanics plays an important role in proper form, safety and injury prevention.
Follow these tips from the experts at Exercise Houston to learn what is important in proper form and what to look for when choosing fitness equipment.
Achieve Proper Walking and Running Form:
- Follow safety instructions when mounting and dismounting the equipment
- Keep your head, shoulders and hips in line facing forward to make sure your body moves with the least amount of effort necessary
- Keep your shoulders back to avoid a slouching position, which allows maximum oxygen intake
- If walking, let the arms hang naturally at your sides
- If running, swing your arms in a natural figure eight pattern; try not to make the mistake of holding your arms tight to your body while running, which can throw off your balance
What to look for in TREADMILLS:
1) Ergonomically correct – When using a gym treadmill, make sure the console doesn’t place your body in an awkward position. It’s important that the console slants at a more vertical than horizontal level, keeping your body in an upright position.
2) Shock absorbers – Running on hard surfaces can negatively impact the joints and back. Having a more cushioned platform and help prevent injury and will put less stress on the knees and ankles.
3) Longer handrails – Extended rails expand the running space and allow for more freedom to move. Longer handrails will give you more room to swing your arms naturally, as well as the additional safety of extended support.
What to look for in an ELLIPTICAL:
1) Smooth movement – Check if the drive mechanism is at the rear of the machine, allowing the pedals to support your feet through full range of motion. This will eliminate the common ‘numb foot’ experience from over-extending the ankle joint beyond the normal running or walking range.
2) Synchronization – When the arm handles and foot pedals work in tandem, your balance and body positioning happens faster. Interdependent arms and legs also accommodate different exercisers, providing a workout customized for your fitness level.
3) Whether you’re a loyal treadmill runner, an elliptical-trainer fan or a combination of both, a little education on how to properly use the equipment will make a big difference in achieving optimum results.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston
Follow these tips from the experts at Exercise Houston to learn what is important in proper form and what to look for when choosing fitness equipment.
Achieve Proper Walking and Running Form:
- Follow safety instructions when mounting and dismounting the equipment
- Keep your head, shoulders and hips in line facing forward to make sure your body moves with the least amount of effort necessary
- Keep your shoulders back to avoid a slouching position, which allows maximum oxygen intake
- If walking, let the arms hang naturally at your sides
- If running, swing your arms in a natural figure eight pattern; try not to make the mistake of holding your arms tight to your body while running, which can throw off your balance
What to look for in TREADMILLS:
1) Ergonomically correct – When using a gym treadmill, make sure the console doesn’t place your body in an awkward position. It’s important that the console slants at a more vertical than horizontal level, keeping your body in an upright position.
2) Shock absorbers – Running on hard surfaces can negatively impact the joints and back. Having a more cushioned platform and help prevent injury and will put less stress on the knees and ankles.
3) Longer handrails – Extended rails expand the running space and allow for more freedom to move. Longer handrails will give you more room to swing your arms naturally, as well as the additional safety of extended support.
What to look for in an ELLIPTICAL:
1) Smooth movement – Check if the drive mechanism is at the rear of the machine, allowing the pedals to support your feet through full range of motion. This will eliminate the common ‘numb foot’ experience from over-extending the ankle joint beyond the normal running or walking range.
2) Synchronization – When the arm handles and foot pedals work in tandem, your balance and body positioning happens faster. Interdependent arms and legs also accommodate different exercisers, providing a workout customized for your fitness level.
3) Whether you’re a loyal treadmill runner, an elliptical-trainer fan or a combination of both, a little education on how to properly use the equipment will make a big difference in achieving optimum results.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston
Women Can't Afford to Ignore Weight Training
For many women, the idea of lifting weights brings images of body building, bikini-clad women with a just-out-of-the-booth tan. You only have to take a quick look around a gym and you'll likely find the guys piling into the weight room while the women rush to the nearest elliptical cross-trainer. But adding a strength training routine to your workout doesn't mean you're destined to be the next Gladiator.
Here are some reasons from Exercise Houston to pick up the weights and get started:
-Gain Strength, Not Bulk: Unlike men, women have difficulty gaining size from strength training because we don't produce significant amounts of muscle-building testosterone. You will however, develop muscle tone and definition.
-Change Your Body: Many of us just want to shed some of those extra pounds but aren't finding success despite hours on the treadmill, stair step machine and in spin class. According to research, increased muscle mass helps the body burn more fat throughout the day. This in turn assists our efforts to lose inches and change the shape of our bodies for the better.
-Increased Metabolism: The numbers are impressive: muscle tissue burns 25 percent more calories than fat tissue. So by strength training, we can increase muscle tissue and raise the rate at which calories are burned.
- Build Strong Bones: Make strength training part of your fight against Osteoporosis. Research shows it can increase spinal bone mineral density by 13 percent in six months. Combine your workout with a diet rich in calcium and plan on walking tall for years to come.
-Prevent Arthritis: Strength training has also been shown to build stronger connective tissues and increase joint stability. This can act as reinforcement for the joints and help prevent injuries and benefit those who suffer with arthritis.
-Feel Better: The greatest benefit to weight training is an increased quality of life. With your stronger body, everyday activities become easier and life is more enjoyable.
Here are some reasons from Exercise Houston to pick up the weights and get started:
-Gain Strength, Not Bulk: Unlike men, women have difficulty gaining size from strength training because we don't produce significant amounts of muscle-building testosterone. You will however, develop muscle tone and definition.
-Change Your Body: Many of us just want to shed some of those extra pounds but aren't finding success despite hours on the treadmill, stair step machine and in spin class. According to research, increased muscle mass helps the body burn more fat throughout the day. This in turn assists our efforts to lose inches and change the shape of our bodies for the better.
-Increased Metabolism: The numbers are impressive: muscle tissue burns 25 percent more calories than fat tissue. So by strength training, we can increase muscle tissue and raise the rate at which calories are burned.
- Build Strong Bones: Make strength training part of your fight against Osteoporosis. Research shows it can increase spinal bone mineral density by 13 percent in six months. Combine your workout with a diet rich in calcium and plan on walking tall for years to come.
-Prevent Arthritis: Strength training has also been shown to build stronger connective tissues and increase joint stability. This can act as reinforcement for the joints and help prevent injuries and benefit those who suffer with arthritis.
-Feel Better: The greatest benefit to weight training is an increased quality of life. With your stronger body, everyday activities become easier and life is more enjoyable.
Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston
Monday, May 16, 2011
TREADMILLS vs. ELLIPTICAL TRAINERS
In the battle of cardio machines, gym-goers are loyal to their favorite cardio equipment. Whether you’re a treadmill lover or an elliptical enthusiast, follow these tips from the experts at Life Fitness to make the most of what your favorite cardio machine has to offer.
TREADMILLS
* Outdoor Experience: If you’re a dedicated runner or even a novice jogger interested in re-creating the outdoor running experience, treadmill programs like the hill option can produce an authentic training experience while offering benefits of a controlled workout.
* Incline and speed: While climbing a treadmill incline might not be as exhilarating as a mountain hike, it’s a great way to add variety and intensity to your workout, especially during cold, rainy months. Having the option of varying your treadmill speed can be extremely beneficial. Check out your treadmill’s pre-programmed speed and interval workouts, and use these to alternate running speeds and intensity levels, which can offer significant calorie burn.
* Accessibility: Walking is the most popular form of cardio exercise, and the most compatible. Even if you’re unable to run, treadmill walking allows you to lessen the intensity of a cardio workout while still gaining heart and bone health benefits. If you can’t walk outside due to location or weather, the treadmill will always be a trusted option.
ELLIPTICAL TRAINERS
* Safety: If you’re seeking a workout with less joint impact, the smooth motion of the elliptical offers an intense workout with less perceived exertion. It’s not as hard on your knees, hips and back, but this machine can still deliver a respectable calorie burn and aerobic heart rate.
* Cross-training: The handlebars on elliptical trainers offer an upper body workout that’s in sync with your foot movement. Using the dual handlebars and legs simultaneously will give you a full-body workout, and you have the ability to alter stride length which gives you more freedom to tailor your workout.
* Resistance and speed: The resistance on an elliptical trainer correlates to the incline on a treadmill – speed is determined by how quickly and steeply you move your feet. Try utilizing the adjustable ramp that many elliptical trainers offer, allowing for more variety in your workout.
* Fun Factor: Some exercisers complain that running on a treadmill is boring. The repetitive motion in a forward direction can become dull, causing you to abandon your workout program. Elliptical trainers can keep things a little more interesting by allowing you to increase the resistance level and speed, while also giving you the option to reverse the pedals and use muscles in a different way.
TREADMILLS
* Outdoor Experience: If you’re a dedicated runner or even a novice jogger interested in re-creating the outdoor running experience, treadmill programs like the hill option can produce an authentic training experience while offering benefits of a controlled workout.
* Incline and speed: While climbing a treadmill incline might not be as exhilarating as a mountain hike, it’s a great way to add variety and intensity to your workout, especially during cold, rainy months. Having the option of varying your treadmill speed can be extremely beneficial. Check out your treadmill’s pre-programmed speed and interval workouts, and use these to alternate running speeds and intensity levels, which can offer significant calorie burn.
* Accessibility: Walking is the most popular form of cardio exercise, and the most compatible. Even if you’re unable to run, treadmill walking allows you to lessen the intensity of a cardio workout while still gaining heart and bone health benefits. If you can’t walk outside due to location or weather, the treadmill will always be a trusted option.
ELLIPTICAL TRAINERS
* Safety: If you’re seeking a workout with less joint impact, the smooth motion of the elliptical offers an intense workout with less perceived exertion. It’s not as hard on your knees, hips and back, but this machine can still deliver a respectable calorie burn and aerobic heart rate.
* Cross-training: The handlebars on elliptical trainers offer an upper body workout that’s in sync with your foot movement. Using the dual handlebars and legs simultaneously will give you a full-body workout, and you have the ability to alter stride length which gives you more freedom to tailor your workout.
* Resistance and speed: The resistance on an elliptical trainer correlates to the incline on a treadmill – speed is determined by how quickly and steeply you move your feet. Try utilizing the adjustable ramp that many elliptical trainers offer, allowing for more variety in your workout.
* Fun Factor: Some exercisers complain that running on a treadmill is boring. The repetitive motion in a forward direction can become dull, causing you to abandon your workout program. Elliptical trainers can keep things a little more interesting by allowing you to increase the resistance level and speed, while also giving you the option to reverse the pedals and use muscles in a different way.
Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston
Interval Training on the Treadmill
Have you hit a plateau in your fitness or weight loss journey? You’re not alone. It is not uncommon to get into a consistent workout routine, with the same exercises day after day. However, our bodies can easily adapt to a specific routine, and improvement in fitness, strength and weight loss is hard to come by.
The key to getting the most out of your time spent working out is interval training. You first need a fitness base, which can be established after a few months of consistent training. Once that base is established, adding variation in different aspects of your routine will keep your body from becoming comfortable with your workout, and therefore, maximizing your results.
Interval training burns more calories, and will help improve both strength and speed. Breaking up the monotony of your workout with intervals will also help you stay motivated and keep from growing bored with your existing workout routine.
Interval training on the treadmill can be accomplished a variety of ways. Increase speed, intensity and incline for a short period, following those short “bursts” with a short recovery. Here is a sample treadmill interval workout:
Interval Training Workout
Warm-up, 10 minutes at 3.0 mph
Gradually increase the setting to 4.5 mph and allow your body to adjust to this speed. Then:
Run for one minute at 4.5 mph
Recover for one minute at 3.5 mph
Run for one minute at 5.0 mph
Recover for one minute at 3.5 mph
Run for one minute at 5.5 mph
Recover for one minute at 3.5 mph
Continue to increase the speed at each interval and repeat this pattern for 10 to 20 minutes.
Cool down for 10 minutes at 3.0 mph.
Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston
Sunday, May 15, 2011
3 Months to a Tighter Tummy
Your "core" is made up of the muscles in your abdomen, back and sides. When these muscles are all strong and toned, you stand straighter, your tummy gets flatter and your waist looks smaller. A well-toned torso makes your whole body look and feel slimmer, fitter and healthier.
Following these tips from Life Fitness will improve your core strength and have a positive impact on every move you make. Three core sessions per week, paired with a solid cardio program and calorie controlled diet, will get you on your way to tight abs just in time for summer.
Keep up the cardio. Incorporate a 30 to 45-minute cardio workout at least five days a week if you are serious about peeling off some of the flab. Try a session on an elliptical cross-trainer or treadmill, or jump on your spin bike or rowing machine.
Manage your diet. Remember the concept of calories-in versus calories-out to burn off extra body fat. You must burn more calories than you consume to see significant results. No one will see your hot new abs if there is body fat shielding them.
Try standard crunches. Standard crunches have replaced the traditional sit-up. To do a crunch correctly, keep your lower back on the ground with hands behind your head, fingers unclasped. Bend your legs at the knee with your heels slightly raised from the ground and use only your ab muscles to lift your upper body toward your knees. Hold for two seconds, then repeat. Try three sets of 25 during each core workout.
Test out bicycle crunches. This exercise requires both upper and lower ab muscles because your legs will move in a bicycle motion as your body is raised in a crunch. Lie flat on your back with hands behind your head. Lift your legs off the mat and move them through the motions of riding a bicycle, meeting your right knee with the left elbow and vice versa. Try three sets of 20 during each core workout.
Stabilize your crunches. Balancing on a ball makes your abs work harder than standard crunches. Sit on the balance ball, roll slightly forward to find a comfortable lying position for your lower back and keep your feet wide for a balanced base. Cross your arms over your chest and contract your abs to lift your torso off the ball - hold for two seconds and lower yourself back down on the ball. Try three sets of 20 during each core workout.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston
Warm Up With Cardio, Then Go To Weights. Right? ...Wrong!
Hit the weights hard, then go to cardio. "The body needs to burn through its sugar source first before it taps into the fat," says Stan Terry, a fitness enthusiast since 1992. "You burn the sugar while doing the weights then burn the fat while doing the cardio."
After researching this information, it turns out, he's right. The optimal workout is a 10-minute warm-up on a low-impact cardio machine followed by 30 minutes of weights and then 30 minutes of intense cardio.
"Efficiency is the key when structuring any workout, so long-duration cardio should not be done in the beginning of the session," says strength and conditioning specialist Kevin Kubeczka. "The most intensive training should be done first in the workout, when you are at your best."
By starting with weights, you alert your muscles to trigger the proteins that churn through calories while you train. So even though you're probably spent after 30 minutes of weights, your body is ready to eat fat faster than it would if you started by "telling" the body to attack sugar.
A lot of people get this wrong, thinking weight training diminishes the effect of the cardio work. It's the opposite. Just remember the phrase: "Muscle eats the fat." If you want to lose the flab -- and who doesn't? -- you want your muscles as active as possible. That means starting with weights.
And if you only have 30 minutes total, go for weights instead of cardio. That sounds counterintuitive, since we feel sweating is "proof" we're losing fat. However, you will lose a lot more fat by pushing and pulling weights and then going on a brisk walk on your treadmill.
Fit Tips are provided by Exercise Houston, the leader in high-quality exercise equipment for homes in the Greater Houston Area. For more information on Fit Tips and other fitness advice and expertise visit www.exercisehouston.com or follow us on Twitter at www.twitter.com/exercisehouston
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