Zumba is probably the most popular cardio fitness program spreading across the world right now….and we have it at Fast and Fit for Women. If you want to improve your cardio fitness and your endurance, then give Zumba a try. One free week at Fast and Fit for Women.
Boot Camp was so successful in February that we are offering it again. Small Group Trainings are so much more valuable that the typical large Boot Camps that you see around the country. We have two personal trainers motiving and instructing at every class. Weekdays 2:00 pm to 3:00 pm. Call for more details.
Exercising at the right heart rate intensity is key to meeting your fitness and performance goals. The first step is to calculate your maximum heart rate by using a formula based on age, or taking a sport-specific exercise assessment. The most common, but approximate way to calculate your maximum heart rate is 220 minus your age. If you exercise aerobically 3 or more times a week, you can use 205 minus half your age. But don’t workout at your maximum heat rate!
If you’re a beginner with goals of improving overall fitness, losing weight, or reducing stress, you’ll want to exercise in the healthy heart zone, which is 50-59% of your maximum heart rate. If you already exercise regularly and your goal is to lose body fat, the fat burning zone is 60-69% of your maximum heart rate.
You can find your heart rate manually by counting the number of beats (for 6 seconds) and adding a zero, which will give you the approximate reading that corresponds to the chart on the wall at Fast and Fit. According to the chart, the most effective fat burning zone is Zone 3 (yellow).
If you have difficulty finding your heart rate, consider using one of our demo heart rate monitors during your exercise or while you Zumba. Using a heart rate monitor is an excellent way to validate your heart’s performance and determine which machine you need to work harder (or lighter) on to maintain your heart rate. We have heart rate monitors for sale at Fast and Fit should you decide to purchase your own.
Should you workout or Zumba when you are sick – that’s a question we’ve all asked ourselves. However, the best thing to do when your body is fighting a cold or flu, not to mention any other more serious illnesses, is to stay away from the gym. Your body is already overwhelmed trying to get rid of the virus or bacteria and the worst thing you can do to your immune system is to overload it with some exercise related stress and risk spreading it to others.
So, why not catch up on your reading and stay home. Once you’re better come back to the gym. Regular exercise will greatly help to build and maintain a strong immune system.
Warming up your muscles prior to exercise in the Gym or before a ZUMBA class not only energizes your body, but encourages it to use more calories during your workout.
The other side effects to a warm up are:
• Produces faster, more forceful muscle contractions.
• Helps to prevent injuries by improving elasticity of muscles.
• Increases metabolic rate to deliver oxygen to muscles more quickly.
• Better muscle control.
• Creates better respiratory health.
• Improves range of joint motion.
• Establishes your focus on your workout.
Feel free to ask Staff for ideas to get your body warmed up prior to exercise.
Due to the overwhelming response to our Zumba® classes, we’ve added one more weekly class starting Thursday, March 4th at 5:30. Reservations are necessary to ensure that the classes are not overcrowded. We have a waiting list for every class, so please call if you need to cancel.
Sign up on the day of the class on weekdays and for Saturday’s class you can sign up on Friday. If you call, please do not leave your reservation on the answering machine as we may not get to listen to it before the class is filled!
Classes are Monday and Wednesday at 4:30, Thursday at 5:30 (Starting in March) and Saturdays at 10:00 am. The first 15 minutes are set aside for Pamela Satrapa, your Zumba® Instructor, to review the steps.
Parking is an issue at the Spa. Please be respectful of the spa clients and park down in the Village Center parking lot. Also, when using the bathroom in the Spa, please be as quiet as possible as massages may be in session. If you need to change into your Zumba workout clothing, please do so at Fast and Fit.
Please carry your shoes into the studio to avoid dragging mud and dirt onto their wooden floor.
At Fast and Fit we offer you a wide variety of equipment and programs - Ellipticals, ZUMBA classes, a PACE resistance circuit, and much more. Consider varying your exercise routines to prevent boredom and to avoid reaching a plateau in your workout results. Research has shown that adding variety to an exercise program can improve adherence as well as staying mentally and physically stimulated and challenged.
A nice alternative for resistance-training exercises is to change the sequence. Another option for adding variety to strength-training workouts is to replace some or all of the exercises in your routine. Use resistance bands instead of free weights. Do them sitting on a stability ball to challenge your core.
If you haven’t tried it already check out one of our ZUMBA classes.
Repeating the same workout, day after day is not necessarily a bad thing. Some people enjoy a predictable, consistent routine. This is great. You are exercising!
The most common excuse for NOT exercising on a regular basis is lack of time. So, stop thinking of exercise as only planned activities and instead simply try to move more all day long. For most people, the majority of their calorie use during the day comes from these types of unstructured activities, rather than a formal exercise plan. If you need a visual reminder, wear a pedomter as a simple way to motivate yourself to take those steps. You’ll be amazed at how it makes you get up and move!
Exercise will give you more energy, not make you tired all the time!
You may claim that you’re too tired to exercise. Actually, your lack of exercise may be responsible for making you feel that way. Even normally active individuals who take a few weeks off from exercise begin to feel more sluggish, lethargic, and unmotivated to exercise. Start standing up and moving around more frequently, and you’ll likely feel re-energized instead of drained.
If you are someone who is well into your exercise regime, one of the best ways to increase your resting metabolic rate (RMR) is to strength train regularly. Working out with weights increases lean muscle, which burns more calories than fat.
If you are currently NOT strength training, working out with weights for as little as 20 minutes 2-3X/Week, can be enough to crank up your RMR over time.
If you currently strength train but want better results, try one of these strategies for enhancing your workouts:
1) Increase number of days, always letting muscles rest for at least 48 hrs between sessions.
2) Increase the number of sets. If you currently do 2 sets of 8, up it to 3 sets of 8.