by: Patrick Limon

Even though hiring a personal trainer can be expensive, there are many reasons why it is worth your time and money.

1. Accountability

We always assume that if we toss our workout clothes in our gym bag and put them in the car that we will definitely go to the gym when our workday is finished. This is not always the case. This would-be gym session is a time that you scheduled with yourself, so who cares if you cancel the appointment because you are too tired. Hiring a personal trainer can break this bad habit and force you to go to the gym after work. When you schedule an appointment with another person you are held accountable versus if the appointment was with yourself.

2. Motivation

It is hard to get to the gym, and when we finally do, we have zero motivation to get into our workout. When your personal trainer is with you, they motivate you and push you to do your absolute best. A personal trainer will not only prevent you from utilizing lazy form, but also prevent you from skipping reps during an exercise.

3. Unique program design

There are many new and different ways of exercising. Your personal trainer can show you multiple workout variations. Even though dumbbells and barbells are efficient and reliable, there are many other pieces of equipment (medicine balls and TRX straps) that can look intimidating but are highly effective. Each person has a different need and not every workout should be exactly alike. A personal trainer can customize a program that is designed specifically for you and what fits your needs and goals.

Accurate monitoring of progress

The scale is the thing that women fear the most. Yes, the scale is an OK way to monitor progress, but there are more efficient and accurate ways to monitor progress. Circumference measurements and body fat tests (BIA, Skinfold calipers) are just two examples of methods utilized by personal trainers. What most people do not realize is that even though you are not losing weight, you may be losing inches. Of course it is motivating to see the numbers on a scale drop, but the bigger picture is understanding that your measurements are dropping, you are becoming stronger, and your heart is becoming more efficient.

5. Credentials and qualifications

This is, in my opinion, the MOST important reason to hire a personal trainer. A degreed personal trainer is trained and educated in the field of health and wellness. Completing a degree in kinesiology requires classes such as exercise physiology, biomechanics, performance, nutrition, and other courses that all relate to the study of human movement and development.

Also look for a trainer that is certified through a nationally accredited organization such as ACSM, NSCA, ACE, or NASM. These are gold-standard certifications that require many hours of studying prior to passing some type of difficult exam.

by: Ashton Smith

The prevalence of overweight persons and obesity in the United States has been rising exponentially in recent years. Health guidelines recommended dietary changes with increases in physical activity. With loss of body fat as the primary objective, exercise that optimizes metabolism of fat has been key. The fat burning zone seems to be everywhere in the fitness and weight loss press but what is it?

The zone is an ideal exercise intensity at which you burn a higher percentage of calories from fat. The zone is estimated to keep you heart rate in 60-70% of your maximal heart rate. This is considered low intensity work. However, at higher intensities, you burn a greater number of overall calories which is what matters when losing weight. During this intensity, you want to keep your heart rate somewhere close to 80-85% of your maximal heart rate.

HOW TO CALCULATE PERCENTAGE OF MAXIMAL HEART RATE ?

• Take 220 minus your current age= MHR (age predicted max heart rate)
• Multiply your MHR by .80 to get the low end of your burning zone
• Multiply your MHR by .85 to get the high end of your buruning zone

This chart is the fat calories expended by a 130- pound woman:

In this example, with the topic were discussing, you want to look at total calories and total fat calories. The woman burns more of both when she is exercising at a higher intensity of 80-85%. However, some people may physically not be able to workout at a high intensity. That’s not to say just blow it off because low intensity wont benefit you. Low intensity exercise is a great way to build endurance and can along side interval workouts, which will burn calories and build endurance.

Where to start:

References:

http://exercise.about.com/od/weightloss/a/The-Truth-About-The-Fat-Burning-Zone.htm

http://www.webmd.com/fitness-exercise/the-truth-about-heart-rate-and-exercise?page=2

by Taylor Mogg

If you walk into any gym or fitness facility there is an overwhelming amount of exercise equipment, consisting of free weights and machines. How do you know which equipment is best for you? Below is a list of advantages of both free weights and machines to hopefully make it easier to choose the next time you’re in the gym.

Free Weights

• Recruit more muscle groups.
  • Free weights make it easier to train more than one muscle group in an exercise.
• Range of motion is larger.
  • With a free weight you are able to move your body more freely and therefore the range of motion is greater.
• Free weights promotes balance and coordination.
• The movements are used in everyday life.
• Sport specific movements are better performed with free weights.

Machines

• Better for beginners.
  • On most machines there are pictures of how the machine should be used.
• Easier to isolate muscles.
• Easier to control the movements.
  • Making it easier to have the correct form.
• Less risk of injury.

Learn to Love Exercise

by: LeShelby Winrow

Are you one of those people that hates exercising or find it to be a hassle? As research has proven is important to engage in physical activity almost daily. It is beneficial for every aspect of health. It can help improve body composition, cardiovascular health, flexibility, and can increase life span. The ACSM recommends aerobic exercise for 3 to 5 days a week with a moderate to vigorous intensity for 20 to 60 minutes. Sometimes it may be hard to incorporate this into your life. It could also be possible that you do not enjoy exercising which then makes it hard to become motivated to get your daily minutes in. If you are a person that does not enjoy exercising or going to the gym but wants to become more active the first thing you should do is to find something you enjoy. Think about what you like to do and what your motivation is. The more you enjoy the activity the more you are likely to continue doing it.

Here are some ideas for ways to become more active and get your daily exercise in.

• Hiking or trail running if you enjoy being outside
• Walking with a group of friends or taking the dog for a walk.
• Group fitness classes such as Body Pump, Zumba, or Kickboxing.

Exercising does not have to be boring or feel like a chore. If you find something that you really enjoy it may not even feel like you are exercising. Once you find what you enjoy make I fun and keep it up!

by: Lauren Clonts

For some people, stretching is a mandatory way to end a workout while others end their workouts and leave as fast as possible. Whether or not you stretch and how you stretch can improve or decrease your performance. Stretching before a workout is crucial to prevent injuries and stretching after is to help with muscle soreness and flexibility. The way you stretch before a workout is a little different than how you stretch after, though. Before you work out, you want to do dynamic stretches to warm your muscles up, especially if you are exercising after waking up or you have had a sedentary day. A dynamic warm up consists of active movements that mimic the movements that you will be doing such as walking lunges, butt kicks, high knees, skips, etc. you are wanting to warm up your muscles and increase blood flow to your extremities so prevent injuries during your workout. Not only is this type of warm up shown to decrease injuries, it has also shown to increase performance in athletes. Studies have found that doing static stretches before a workout has actually decreased power output (Simic et al, 2009). After a workout, static stretching is recommended. Static stretching is holding a position, such as toe touches, for 15-30 seconds for 3 to 5 sets (Millar, 2012). Static stretching is supposed to be more focused on flexibility and range of motion for joints. Static stretching is great after a workout, because you can focus on flexibility and getting proper range of motion for different exercises you do. This will help decrease the amount of stress that is placed on your joints, improve muscle imbalances, and help correct your posture. Stretching is a vital part of improving performance as an athlete and helps you reach your fitness goals (Curry et al, 2009), but you want to make sure that you are doing the correct type of stretching to decrease the chances of injuries.

Citations

Curry BS, Chengkalath D, Crouch GJ (2009). Acute effects of dynamic stretching, static stretching, and light aerobic activity on muscular performance in women. Journal of Strength and Conditioning Research / National Strength & Conditioning Association, Dec.;23(6):1533-4287.

Herman SL, Smith DT (2008). Four-week dynamic stretching warm-up intervention elicits longer-term performance benefits. Journal of Strength and Conditioning Research / National Strength & Conditioning Association, Sep.;22(4):1533-4287.

Millar, Lynn (2012). Improving Your Flexibility and Balance. ACSM.org

Simic L, Sarabon N, Markovic G (2012). Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review. Scandinavian Journal of Medicine & Science in Sports, Feb.;23(2):1600-0838.

Normally, when we think of muscle imbalance, we think of the guy with a huge upper body and tiny legs. While that is imbalance, it isn’t what health and fitness professionals use the term as. Muscle imbalances occur when one muscle is stronger than its opposing muscle causing restricted range of motion of the joint, increase risk of injury, and lack of efficient movement patterns.  The cause of muscle imbalances is typically due to repetitive movements and/or  constant poor posture.  Since the mid 1980’s to the present, the abundance of technology has begun to take a toll on public health.  The work and home environments are flooded with televisions, personal computers, cell phones, and other technology than ever before.  We are now less active and are no longer spending as much of their free time in physical activity.  For example, lets go through a typical day of most Americans.  First, we wake up and sit down for breakfast, then get in our cars where we sit down.  Next is work where we sit behind a desk and in front of a computer monitor for 8 hours.  After that super hard days work we get back in our cars where we sit again.  Next, we probably go home to make dinner and sit on the couch for a couple hours only so that we go to sleep in the flexed fetal position.  It appears that we are living in a flexion-addicted society.  After long-term periods like this our muscles will adapt and tighten to these movement and postural patterns.  This makes the opposing muscles weaker because they are not being utilized.  This typically creates a protruding forward neck, rounded shoulders, low back arch, a forwardly tilted pelvis, tight calves, and flat feet.

Most of the population has a variety of muscle imbalances throughout the body. There are many ways to see if you have any imbalances or movement dysfunction.  Most personal trainers are equipped with the knowledge and experience to properly assess muscle imbalances through a variety of movement testing and screening.  Not everyone has access to a personal trainer or gym but there are common imbalances that a majority of people display.  One main area of concern are the muscles surrounding the hip joint.  The main reason being that since most of us are primarily in a seated position, as mentioned earlier, our hip flexors tend to be tight and overactive.  This leaves our body to develop a semi-flexed position at the hips.  When we go to stand up we are not allowed to stand straight up and down due to the restricted range of motion at the hips.  This forces us to hyper-extend our lower backs to get in a fully upright position.  This is called a compensating movement pattern.  What this does to our bodies is put the opposing muscles in an inactive state because they are (reciprocally) inhibited by the active muscles.  This causes the inactive muscle to become weak.  We are not no longer optimally set to perform movements efficiently and safely.  In time this can lead to low back, knee, hip, and ankle pain.

A simple way to relieve this particular imbalance is to foam roll and stretch the tight muscles. In this case these are the hip flexors.  A good stretch would be a kneeling hip flexor stretch.  Since this muscle is tight and shortened, stretching and foam rolling will release and lengthen the muscle.  It’s recommended to foam roll and stretch two to three times a week.  Hold each stretch for 30 seconds for two sets.  The other half of the solution is to strengthen and activate the week muscles.  In this case are the abdominals and glutes.  Two great exercises to achieve this are the plank and glued bridges.  The main focus will be on utilizing these two muscle groups. Proper form is essential in these exercises to get maximum results.  Perform their sets of 10 reps two to three times per week.  A great way to prevent muscle imbalances is to be more active and to perform exercises that require multiple movement patters to fully develop and strengthen the muscles around a joint.  One excellent example is a step up.  Perform it in its traditional way by facing the platform and stepping on and off the step. Progress this by side stepping onto the platform. Finally, to advance it further by standing with the side of your body facing the platform and step with a rotation.  This will ensure that all planes of motion are being utilized.

By: LeShelby Winrow

What is resistance training and why should we be doing it? Resistance training is any exercise that causes the muscle to contract against an outside force. This can be done using weight, resistance bands or bodyweight. Resistance training can be done separately or combined with a cardiovascular routine. The American College of Sports Medicine recommends resistance training at least two times per week. (1) One set should perform 8-12 repetitions is ideal for beginners.  As your strength increases you can increase your training to three days per week. It is important to make sure you rest in between training days to give your body time to rest. Physical and mental health benefits that can be achieved through resistance training. Listed below are several benefits from the American Heart Association to incorporating strength training in your workout plan.

A well-rounded strength-training program provides the following benefits (2)

• Increased strength of bones, muscles and connective tissues (tendons and ligaments);
• Lower risk of injury
• Increased muscle mass, which makes it easier for your body to burn calories and thus maintain a healthy weight
• Better quality of life
• Here is an example of a full body resistance plan for a beginner.

1. Thompson, W. R., Gordon, N. F., & Pescatello, L. S. (2010). ACSM’s guidelines for exercise testing and prescription. Philadelphia: Lippincott Williams & Wilkins.
2. http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Strength-and-Resistance-Training-Exercise_UCM_462357_Article.jsp#.VsJGKI-cGS1

By: Taylor Mogg

Sleep is essential for a person’s health and well-being. Yet, millions of people do not get the proper amount of sleep that is needed every night (around 8 hours); with reasons varying from sleep disorders to simply watching too much Netflix at night. We all know how we feel the next morning when we did not get enough sleep the night before, but do we fully understand the reality and the toll that sleep deprivation can take on our bodies? Sleep plays a drastic role in a person’s physical and mental health that is often overlooked.

Physically, during sleep your body begins to repair the heart and blood vessels. If sleep deprivation is ongoing for some time it can increase the risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke. Your immune system relies on sleep to stay healthy. If you are sleep deprived, your body may have trouble fighting common infections.

Mentally, while you’re sleeping your brain is preparing for the next day by repairing pathways to help you learn and remember information. Alters in brain activity can occur if a person is sleep deprived. There have been many known “side effects” of sleep deprivation; such as: trouble making decisions, problem solving, controlling emotions and behavior, and coping with change. It has also been linked to depression, suicide, and risk-taking behaviors.

Since many people suffer from sleep deprivation, the National Sleep Foundation has provided many tips on how to get a better night’s sleep:

1. Stick to a sleep schedule of the same bedtime and wake time (even on weekends).
2. Practice a relaxing bedtime ritual.
3.  Avoid naps, especially in the afternoon.
4.  Exercise daily.
5.  Rearrange your room. It should be cool, noise free, and free from any lights.
5.  Sleep on a comfortable mattress and pillows.
6.  Don’t go to bed hungry, but don’t go to bed extremely full. Try eating before 7:00PM and you should be set until morning.
7. Stay away from alcohol before bed.
8.  This is probably the hardest step for most people: stay off your phone and turn off the TV.

So for the sake of your mental and physical health try to go to sleep earlier and wake up at a reasonable time. Stay off your phone and turn off the TV and just relax a little while. Your body will thank you in the long run.

References:

http://www.apa.org/topics/sleep/why.aspx

https://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips