Wednesday, February 22, 2012

Injured? Enjoy Some R.I.C.E.

No, I am talking about brown, white or long grain. I am referring to Rest, Ice, Compression and Elevation. Many times we try to play or work out with injuries only setting ourselves up for a longer duration of that injury. Many of my clients are afraid that they will lose the fitness gains that they have made if they take time off, but this is not always the case.

Rest can actually allow someone to come back stronger than before their injury. A week off can give the body the much needed time to repair muscle fibers and decrease the remnants of overuse. It helps to ice your injury 20 minutes and 20 minutes off a couple times per day. If the area is swollen a compression garment can help in addition to elevation. If after two weeks you are still experiencing pain you should see your doctor. Take care of your body, it is the only one that you get.

Thursday, December 29, 2011

Time to Tabata!

Are you strapped for time when working out?  If you answered yes, then Tabata Training is great for you.  Tabata Training was developed in Japan by Izumi Tabata.  It has been proven that it is 9 times more effective in fat loss than moderate intensity training.  Tabata is very high intensity and consists of 4 minute rounds.  You perform an exercise for 20 seconds as fast as you can trying to go to complete failure if possible.  You are then rewarded with a 10 second break.  You repeat this 7 more times to complete one round.  Since this  method is high intensity, the duration decreases.  Start with 2-3 rounds and increase to 5-6 as your fitness level increases.  Good luck!

The Importance of Strength Training for Women

Many women fear that if they lift weights that they will become bulky, but that simply is not possible.  Due to the low amount of testosterone in the female body, women simply do not have the genetic make-up naturally to build muscle like a man.  In fact, strength training is very important in bone health for women.  Lifting weights increases bone density and helps fight osteoporosis. 

If you are just starting out lifting weights use the weight machines in the gym.  This will help to keep you in the correct range of motion and decrease the possibility of injury.  Start with 2-3 sets of 8-12 reps.  Increase your reps to 12-15 in order to grow your muscle endurance.  It is important to keep increasing your weight week after to week to challenge yourself and limit the possiblity of hitting a plateau.

If you lift weights on a regular basis and are bored of the same routine try something new.  Plyometrics are a great way to increase strength and challenge the body.  Use plyometrics for HIIT Training (High Intensity Interval Training) and really give your body a boost.  I suggest finishing your weight section with a round plyometrics.  Try 3 sets of jump squats that last 20 seconds for a kick to your workout finale. 

Friday, February 11, 2011

Don't Be Intimidated by the Gym

During the first couple months of a new year often the gym has many new members.  Starting a new fitness program can be overwhelming and at times the gym can be very intimidating.  People are nervous about trying new fitness classes or are constantly comparing themselves to others.  Don't fall into these common pitfalls.  If you are brand new to fitness or trying a class for the first time talk to the instructor.  We are there to help you and want you in our classes.  I always tell my students I am here to push you but overall this is your workout not mine.  A good instructor will show different levels of intensity that will challenge a brand new student or a seasoned athlete.  Normally it will take a couple classes for you to feel comfortable.  Just remember that no matter how people look, how much they can lift or how good of shape they are in now, they were once new to the gym and working out too.