27
July
2010
Most people don’t realize that consuming as few as 100 extra calories per day – the amount found in 10 French fries or an ounce of cheese – can add up to a 10-lb weight gain in a year – yikes!
Being obsessed with calorie counting is not a wholesome way to look at food, but learning to eat in moderation is crucial to good health and successful weight management. Realistically, you can’t cut all your favorites from your diet, otherwise you would go crazy – just eat less of them and relish every bite!
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8
July
2010
Our PACE resistance machines and free weights are effective tools for strength training, and a combination of the two is generally recommended depending on your physical fitness level and/or limitations. Utilizing both machines and free weights provides exercise variety, which is important for both psychological and physiological reasons. Variety not only reduces boredom, but also provides subtle exercise differences that will enhance progress.
The benefits of strength training are no longer in question. Research continues to demonstrate that strength training increases both muscle and bone strength and reduces the risk of osteoporosis. A safe strength-training program combined with cardiovascular and flexibility training will give you the benefits of a total fitness program.
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30
June
2010
Many women are curious about resistance training but don’t know what to do. Research has shown that the benefits of strength training reach far beyond weight loss or muscle toning. Women appreciate that this type of exercise also yields long-term health benefits, including positive effects on bone mineral density, cholesterol levels, cardiovascular function and more.
If you are ready to up your game …. talk to Joyce Scott, Certified Personal Trainer at Fast and Fit for Women and she’ll get you started on a program that you’ll be able to integrate into your regular workout.
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20
June
2010
Whole body vibration is causing a sensation across the country. If you haven’t taken advantage of this healing and fitness training piece of equipment (it looks like a doctor’s scale), now is the time to give it a try. Whether you are a seasoned athlete, new to exercise, or rehabiliating from an injury, whole body vibration can help you get there faster.
This therapy provides health benefits for all fitness levels, but is especially useful to athletes for that extra competitve edge and for those wanting to tone up and strengthen their body.
10 minutes of standing or sitting on the machine can improve, strength, endurance, muscle tone, balance, stability and mental outlook, not to mention increasing bone mineral for those in the early stages of osteopenia.
When used in conjuction with resistance training and Zumba, whole body vibration can be a huge benefit to you. Come try it at Fast and Fit - we’ve had one for several years and our ladies love it.
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30
May
2010
Lack of time is the #1 reason people give for not exercising, and lack of results once they do start working out isn’t far behind. Change up your workouts by incorporating intervals, which can be done either at the gym or in Zumba.
Interval training involves alternating short bursts of intense activity with longer periods of recovery at a lesser intensity.
At the gym you can be on an elliptical machine and incorporate short bursts of speed with slower “walk in the park” speeds, and Zumba is full of interval exercises.
Personally, interval workouts always leave me feeling very energized and ready to face the day.
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19
May
2010
If you are having a hard time making it to the gym or to Zumba, isn’t it time you put your health first? Sign up for a Zumba class on Mondays or Wednesdays at 4:30 or Thursdays at 5:30, or Saturdays at 10:00. Make a commitment to your health and wellness - we’re here for you. We can create a workout program for you that you’ll just love to do - and actually look forward to. Don’t wait - your health is important.
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24
April
2010
A study published in the journal Medicine and Science in Sports and Exercise confirmed that for the average person exercising by strength training, the number of repetitions (the number of times a muscle or group of muscles is used to lift a weight) is not of major importance; a single set of repetitions was found to be almost as effective in maintaining fitness as three sets.
The American College of Sports Medicine (ACSM) — the largest sports medicine and exercise science organization in the world — and the U.S. Surgeon General have also been recommending a 1-set exercise program for some time.
So incorporating a simple 1-set, five- to 30-minute weight lifting routine into your regular program will definitely improve fitness, and is a practical, obtainable goal for most people.
But remember, you need to do enough repetitions to exhaust your muscles. The weight should be heavy enough that this can be done in fewer than 12 repetitions, yet light enough to do a minimum of four repetitions.
It is also important NOT to exercise the same muscle groups every day. They need at least two days of rest to recover, repair and rebuild.
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4
April
2010
Fast and Fit for Women is hosting two complimentary Zumba Classes specifically for beginners on Monday, April 12th at 3:30 pm and Wednesday, April 14 at 3:30 pm. If you think you have two left feet, feel uncoordinated and lack any rhythm (maybe even tried a Zumba class and got frustrated because you couldn’t learn the steps quickly enough) you are invited to one of these Zumba classes devoted to beginners, or first-time visitors to Fast and Fit For Women. Certified Zumba Instructor, Pamela Satrapa will spend an hour teaching you the basics of this Latin and international dance craze that has become so popular around the world. Call Fast and Fit for Women at 273-5862 today to reserve your slot as space is limited.
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2
April
2010
Your knees bear the brunt of your body weight, so it’s crucial that you maintain a healthy body mass index (BMI). Every extra pound you carry adds up to 3 pounds of pressure on your knee joints when you walk, and 10 pounds when you run. Obesity is one of the biggest risk factors for developing osteoarthritis because it speeds the breakdown of cartilage. Dropping extra weight — particularly body fat — may be the single most important thing you can do to reduce the risk of developing a serious knee problem. In a study reviewed by the National Institutes of Health, overweight people who lost an average of 11 pounds cut their risk of osteoarthritis in half. Zumba 2x week can help you drop your weight and improve your BMI. Stop by Fast and Fit and take the test - it takes less than 5 minutes.
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14
March
2010
Whether you are working out in the gym or having fun at a Zumba Class at Fast and Fit, wearing a heart rate monitor can be your best Personal Trainer. You can try our demos at the gym and we can conduct a 3 minute heart rate test to determine your correct training zone.
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