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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