Study: Aerobic and Resistance Training Key to Type 2 Diabetes Treatment

Published on May 28, 2013 in Fit News and Healthy Steps for Fitness. 0 Comments Tags: , , , , , , , , .

Many doctors consider exercise a key player in managing type 2 diabetes — and doctors already advise their diabetic patients to get moving. But, how much exercise is adequate? And what kind? A study in the Annals of Internal Medicine showed not all exercise is the same and that a combination of aerobic exercises and weight training is better for managing type 2 diabetes than either one alone.

The study involved over 250 patients from age 39 to 70, with type 2 diabetes who were not regular exercisers. They were randomly placed in to four groups: aerobic, weight training, a combined group of both, or none. For over 21 weeks, the aerobic group worked out for 45 minutes 3 times a week on a treadmill or stationary bike. The weight training group did the same amount of time on weight machines. The combination group did the full aerobic plus weight-training regimens.

Overall, the study saw improvements in blood-sugar control in all the patients who worked out. Compared with the patients who did not workout at all, people in the aerobic group had a decrease of more than .50% in their A1C values — a test that measures blood sugar management over the previous two to three months. The weight training group had a .38% decrease compared with the patients who did not workout at all. But the combined exercise group demonstrated additional progress. In those patients, the A1C values decreased an added .46% over the aerobic group, and .59% more that the weight training group. Compared to the group that did not work out, the combination group’s A1C value was almost 1% lower.

A 1% decrease is not small, and it goes further than managing blood sugar. That 1% means a 15% to 20% reduction in heart attack risk and stroke, and a 25% to 40% decreased risk of diabetes related eye or kidney disease, according to the study.

Across the three exercise groups, numbers suggested that working out also led to weight loss — even though patients were put on diets specifically designed to maintain weight — and a reduction in belly fat was seen, too.

So, if you’re a type 2 diabetic interested in improving your numbers (and health in general), get to Future Fitness Centers today to start an aerobic exercise class and strength training regimen tailored to you. Also, our nurses and trainers are here to help you achieve your goals.

But before you hit the gym you may want to consult your doctor if you are overweight or have any other health concerns like high blood pressure.

Future Fitness Swim Lesson Program Makes Safety Priority

Published on May 2, 2013 in Future Fitness Programs & Classes. 0 Comments Tags: , , , , , , , , , , .

The ability to swim is too often taken for granted. And you never know when it will come in handy.

As part of a campaign to drive awareness about safety in the water, Future Fitness Centers will provide one free lesson to people who sign up online.

The nationally recognized swim lesson program at Future Fitness Centers has changed the local landscape of water safety in South New Jersey for over 20 years. Swim skills and safety methods brought to thousands of children and their families, teaches youths and adults the importance of respecting all bodies of water while having fun.
Common things heard around the Future Fitness pools are ” I was afraid of the water a month ago, now I get right in.”

Although swimming is a fun, family activity, it is important to understand the facts about water hazards. Drowning is the leading cause of unintentional injury deaths for children 1 to 4 years old, the second-leading cause of unintentional injury deaths for children 1 to 14 years old, and is the fifth-leading cause of unintentional injury deaths for all ages in the United States, according to the federal Centers for Disease Control and Prevention.

So, parents, don’t just rely on luck or a watchful eye this summer in your quest to provide fun, safe activities near the water for your kids. Get swimming lessons for your little ones. Future Fitness has many great pools, facilities and swim instructor experts that are willing, able and highly qualified to help your child feel confident in the water.

For more information on swimming lessons and instruction, please visit our swimming lessons section on our website.

Is Yoga the Only Fitness Routine You Do?

Published on April 29, 2013 in Future Fitness Programs & Classes. 0 Comments Tags: , , , , , , , , , , , .

No matter which type of Yoga you do it doesn’t work your muscles and body the same as traditional resistance and cardio training. There is no denying that yoga is an amazing way to gain flexibility, strength and mental clarity. But as yoga is becoming more and more mainstream, many are substituting a 60-minute yoga class for conventional resistance training and cardio.

Bikram yoga, also called Hot Yoga, a form of yoga performed in a room heated to above 100 degrees, is especially popular. But is it an effective substitution? Can a hot yoga class take the place of the gym?

On average, a 150-pound woman will burn over 400 calories each hour during hot yoga, compared to over 600 calories the same woman would burn running a treadmill over the same period at an 11-minute-mile pace.

However, some of the calorie burn during hot yoga is due to the body working so hard to keep itself cool. During hot yoga, the heart rate does increase, but that doesn’t mean there’s a higher physical demand on your body. Simply put, a hot room does not make for a more intense workout.

One could expect to see a one- to three-pound weight loss during a hot yoga class, but this is purely water weight, and will return when you rehydrate. No extra calories or fat have been burned. You are just sweating because you are hot.

But is yoga, heated or not, a sufficient workout? Strength and Endurance yoga which are challenging, will put enough stress on the muscles for them to grow stronger. Other gentler forms work your flexibility and mental focus, which we all need.

Your muscles, however, must be worked through their full range of motion, against resistance, a minimum of two times a week to properly develop. Yoga, of any kind, just doesn’t provide that.

Yoga is a great complement to any fitness routine, But it shouldn’t replace a full fitness regimen.

Swimming – Lessons For Life

Published on April 19, 2013 in Uncategorized. 0 Comments Tags: , , , , .

Swimming is a year-round activity, from indoor swimming in winter, family vacations, to beaches and pools in summer. When considering swimming lessons for your child you should feel confident in the swimming instructor, program and pool.

Enrolling your young child in swimming lessons can add to their positive personal growth and development. Swim lessons early in life sets the stage for children to be comfortable in water, whereas, the older child just starting swim lessons may struggle with fear of water before they can develop in to a swimmer.

Having formal instruction on basic water safety is one of many benefits to swim lessons. Knowing how to swim and how to keep oneself safe and aware while in and around water is crucial to reducing the possibility of drowning. It’s also important to understand that swim lessons are for year-round activities and not just summers in the pool.

Why Private Lessons?
Each child is different and has different needs. Also, each parent has different expectations for what they would like to see their child accomplish in the water. Private swim lessons and the swim instruction program can be tailored to your child. Whether they are scared of the water or future Olympians, private lessons cover it all.

Consider these important factors when choosing a swim lesson school for your child:
• Are the instructor’s credentials acceptable to me?
• Do I feel confident about the pool area?
• What class size am I comfortable with?
• How long are the lessons?
• How often are the lessons?
• Are there classes for advancement?

Swimming is fun and healthy only when it’s safe. Starting swim lessons at a young age builds strong bodies and lasting confidence.

Please visit the Future Fitness Swim Lessons section on our website to learn more about our Swim Lessons and Aquatic Programs.

Bored With your Workout? Try Aquatic Fitness

Published on April 19, 2013 in Future Fitness Programs & Classes. 0 Comments Tags: , , , , , , , , , , , .

Water Aerobics at Future FitnessSo you’ve done the same cardio machines for a while and you’re feeling confident, but bored with your routine. It may be time for water fitness.

Swimming isn’t just going back and forth in lanes. There are a variety of other challenging and fun activities you can do in the water. Aqua fitness is a whole category of aerobic exercises which increases the heart rate and the body’s intake of oxygen.

This type of exercise was around for several years until it was developed in to what it is known today as Aquatic Fitness. Not only is Aquatic Fitness lots of fun, it also comes with benefits its land-based counterparts can’t offer.

Unique benefits
One benefit is that Aqua fitness allows a person to exercise every muscle and every joint in the body all at the same time. Water is 829 times denser than air so you will get greater resistance with a smaller risk of injury than if you were exercising on land.

Another benefit is that water aerobics cools off your body the entire time you are exercising. This is definitely a major benefit, especially during summertime temperatures, when exercising in a pool can hit the spot.

The last and probably most important benefit of aqua fitness is that almost anyone, any age, can perform water aerobics and still get the maximum workout. The reason for this is because the water causes your body to be buoyant, thus causing less strain and stress on your joints and muscles.

Knowing how to swim is not required
A person does not need to know how to swim in order to take advantage of Aqua fitness either. He or she can wear one of many devices that will enable them to stay afloat with little effort. This in turn enables the person to be able to concentrate on his or her routine. And, it helps to eliminate fear of a mishap in the water.

Aqua Fitness is generally performed in water that is up to a person’s waist. Water jogging, for example, is done in deeper water so that a person’s body stays submerged and maximizes the workout.

Which activity is for me?
Click here to visit our aquatics page. These should help you choose. And, check out this video to learn more.

Locations
The ideal location for Aquatics is in an indoor pool where the water temperature is controlled. Each of our 7 South Jersey locations has Aqua Fitness. Click here to find a location near you.

Safety
As with any exercise, talk to your health care provider first before you start.

So, if you need a new exercise routine to break the boredom and get different results, you might consider Aquatic Classes at Future Fitness Centers.