1. No pain, no gain.

Experts agree that this is the most dangerous of all workout myths. It is definitely not true that experiencing pain during a workout means you’re getting the desired benefits. Instead, pain means you’re either doing the exercise wrong, or you already have an injury.

Pain increases your risk for injury and/or burnout that may lead you to ultimately give up on following any exercise program. If you hurt while working out, stop, rest, and see if the pain goes away. If not, or if the pain begins again or increases after you start to work out again, modify your routine. One advantage of being a member of Future Fitness is access to experienced instructors who can talk with you about your routine and recommend a program that will allow you to work out smarter. However, should you still experience pain even if you’re confident that your routine is appropriate for you, see a doctor.

2. As long as you don’t experience discomfort while working out, you’re not overdoing it.

This is the flip side of Myth Number 1. One of the biggest mistakes people make when starting or returning to an exercise program is doing too much too soon. Your muscles won’t let you know you’ve pushed them too hard until a day or two later. While some amount of soreness is to be expected, starting at an intense level can trigger – or retrigger – an injury. If you’re returning to your workout routine after an absence, ease back in with a reduced number of reps. If weight training was part of your routine, reduce the number of pounds, and build up gradually to your previous level (if medically advisable).

3. If you work out at the fitness center 30 to 45 minutes, you can do what you want the rest of the day.

This myth is just wishful thinking with the potential to cause harm. Following an exercise program doesn’t mean you can scarf doughnuts when you leave the fitness center, or stay rooted to the couch when you’re not on the treadmill.

Studies have found that people who spend more time sitting during their leisure hours have an increased risk of early death, even if they work out on a regular basis. The American Cancer Society conducted a study of more than 123,000 healthy people. The results: women who spent more than six hours a day sitting were 40 percent more likely to die sooner than women who sat less. Men who sat more had a 20 percent increased risk of early death.

4. Lifting weights will make women bulky.

Wrong. Women have too much estrogen to build large amounts of bulk. Competitive female bodybuilders work several hours a day, every day, to build muscles and sculpt themselves. For those who are simply interested in fitness and good health, strength training helps decrease body fat, increase lean muscle mass and burn calories more efficiently.

The U.S. government’s 2008 Physical Activity Guidelines recommend muscle-strengthening physical activity on two more days a week for adults – female and male – and at least three days a week for kids.

5. You can target specific areas of your body for fat reduction.

More wishful thinking – although without the potential for harm as believing that working out gives you a pass for unhealthy habits outside the fitness center. You can’t pick and choose the areas where you’d like to lose fat. The only effective method is to follow a workout program that includes both cardiovascular and strength-training elements. This will decrease your overall body fat content, including the area around your midsection.

Jensen developed the workout for women to improve overall strength and flexibility without building bulk, and gain the following benefits:

• Firmer, flatter abdominals

• Toned thighs and buttocks

• Increases in strength and flexibility

• A leaner profile with improved posture

• Improved energy levels

Piloxing training is in a class format, led by an instructor. This ensures that proper technique is taught and used, as well as creates a fun, social environment that makes participants look forward to their next session. Classes are structured into an interval format because studies show that interval training burns the most calories and is the most effective method of improving cardiovascular health.

Piloxing incorporates the use of ½-pound weighted gloves developed specifically for the program, which adds additional muscular and cardio benefits to the workout. The program also encourages barefoot training, which can improve posture, balance and stamina while preventing injuries. Increases in arch flexibility and range of motion in the ankle – and a stronger foot overall – are among the other benefits attributed to barefoot training.

So if you’ve always wondered how your favorite celebrities get their lean, toned red carpet-ready figure (without surgical intervention), check out a Piloxing class at your nearest Future Fitness Center and gain some star power for yourself!

Initially, it may not be clear why an office worker needs to be as fit as someone whose job involves intense, sustained physical activity. However, performance psychologist Jim Loehr has a good explanation in his book, The Power of Full Engagement.

According to Loehr, “The importance of physical energy seems obvious for athletes, construction workers, and farmers. Because the rest of us are evaluated more by what we do with our minds than with our bodies, we tend to discount the role that physical energy plays in performance. In most jobs, the physical body has been completely cut off from the performance equation.

“In reality, physical energy is the most fundamental source of fuel, even if our work is almost completely sedentary. It not only lies at the heart of alertness and vitality but also affects our ability to manage our emotions, sustain concentration, think creatively, and even maintain our commitment to whatever mission we are on.”

Also on board with this observation is Keld Jensen, international authority on corporate communications and negotiations. Jensen explored the connection between health and fitness and performance on the job in a recent article on forbes.com.

Jensen calls the connection BQ, or body intelligence, which reflects what you know about your body, how you feel about it and take care of it. BQ is the third element of what he claims are the three aspects of achieving success that are even more important than your IQ – with the other two being EQ (emotional intelligence – your ability to connect with others) and MQ (moral intelligence – your trustworthiness and reliability).

As Jensen wrote, “Your body is constantly telling you things; are you listening to the signals or ignoring them? Are you eating energy-giving or energy-draining foods on a daily basis? Are you getting enough rest? Do you exercise and take care of your body? It may seem like these matters are unrelated to business performance, but your body intelligence absolutely affects your work because it largely determines your feelings, thoughts, self-confidence, state of mind, and energy level.”

Jensen’s advice is as follows: “At least once a day, listen to the messages your body is sending you about your health. Actively monitor these signals instead of going on autopilot. Good nutrition, regular exercise, and adequate rest are all key aspects of having a high BQ. Monitoring your weight, practicing moderation with alcohol, and making sure you have down time can dramatically benefit the functioning of your brain and the way you perform at work.”

What being fit can do for your performance – the proof is in the numbers:

• A Purdue University study of 80 executives found that those who exercised improved their ability to make complex decisions by 70 percent, as compared with non-exercisers.

• NASA found that participants in their corporate exercise program experienced improved stamina, work performance, enhanced concentration and decision-making powers. Among them, 40 percent reported sounder sleep, 60 percent were successful at weight loss, 50 percent said they paid more attention to their diets, and many reported quitting or cutting down on smoking.

• The Canada Life Assurance Company reported that 47 percent of participants in their fitness program were more alert, had better rapport with co-workers and supervisors, and enjoyed work more than those who did not participate. Of the participants, 63 percent indicated that they were more relaxed, more patient, and less tired during the workday.

So now when you think of dressing for success, include workout gear in your wardrobe – and wear it in good health at your nearby Future Fitness Center!

The protocol was created by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo for Japan’s Olympic speed-skating team. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided evidence concerning the dramatic physiological benefits of high-intensity interval training (HIIT).

Dr. Tabata conducted tests on two groups of athletes. One group used moderate intensity interval training for one hour, five days a week for six weeks; the other used high-intensity interval training four days a week for a total of six weeks, with each session lasting four minutes: 20 seconds of intense training and 10 seconds of rest.

After the six-week test period, Dr. Tabata noted that the group that used moderate intensity training showed a significant increase in the aerobic system, but the anaerobic system gained little or no results at all. However, subjects in the second group showed a 28% increase in anaerobic capacity, along with a 14% increase in their ability to consume oxygen (V02Max).

These remarkable results were witnessed in athletes who presumably were already at their peak fitness level. The conclusion was that just four minutes of what is now known as Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

Tabata training follows the good doctor’s protocol, consisting of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, for a total of eight cycles. Exercises must involve the large muscle groups to achieve the full anaerobic benefit. In addition to the amazing results Tabata makes possible, the protocol continues to gain popularity because of the brief amount of time required.

If Tabata sounds like the extra edge you’ve been looking for, talk with our Tabata instructor to see if you’re at the right level of fitness to add this concentrated workout to your regime. If so, you’ll learn the safe, correct way to do the exercises and make sure you get the maximum results!

Published in the journal Public Health Nutrition, the study shows that regularly eating fast food – such as pizza, hamburgers and hot dogs – is linked to an increased risk of depression. The study, which was conducted by researchers from the University of Las Palmas de Gran Canaria and the University of Granada, also implicates doughnuts, croissants and other commercial baked goods.

“The more fast food you consume, the greater the risk of depression,” Almudena Sanchez-Villegas, lead author of the study, said in a statement.

The study has sparked debate about the cause-and-effect of the fast food/depression link. Other researchers have suggested that eating a regular diet of fast foods is a symptom, rather than cause, of clinical depression.

“Higher intake of fast food may very well increase risks of depression by causing poor health in general,” said Dr. David Katz, director of Yale University’s Prevention Research Center in New Haven, Conn. “But depression may also increase fast food intake. We use the term ‘comfort food’ for a reason. It can help alleviate stress, anxiety, and depression. So it may be that people with depression are turning to [fast food] for relief.”

Enter the controversy: pink slime.

Celebrity chef Jamie Oliver is among food activists who have criticized the use of what they’ve dubbed “pink slime,” a filler produced by treating finely ground beef scraps with ammonia hydroxide to kill bacteria. The infamous name was prompted by the filler’s unnatural-looking bubble gum pink color and slick texture.

In the food processing industry, the filler is known as Lean Finely Textured Beef (LFTB). It’s made from scraps of beef simmered at low heat and spun at high speed to remove the fat, then spritzed with ammonia. It is then sold and used to “beef up” ground meat, allowing hamburger lovers to indulge while keeping prices low.

Some people say it’s mainly a matter of semantics. After all, “lean, finely textured beef” sounds like a good thing. Except for the ammonia. Still, the shock expressed by consumers suggests that few people are aware of the ingredients and nutritional value of their food.

What to do? Becoming informed about what and how to eat to achieve a healthy lifestyle is the responsibility of each of us. Whether fast food’s relationship to depression is cause or effect, making it the mainstay of your diet isn’t beneficial on any level. As for what may be in some fast foods, choosing food that’s as fresh and unprocessed as possible – whenever possible – reduces the chance of being unpleasantly surprised when the next food scandal breaks.

Fortunately, members of Future Fitness have an additional advantage in making a commitment to healthy eating: free nutritional counseling. So be aware of what you’re eating, and keep informed. And if you’re a Future Fitness member, schedule a session with one of our nutritional counselors today!

At yoga’s basic level is the premise that body, mind and spirit are one. Practicing yoga helps you become more aware of your body’s posture, alignment and patterns of movement. It makes the body more flexible and helps you manage stress with a sense of calm assurance. Many who have practiced yoga over the long term report feeling more connected to others and having a higher sense of purpose in life. All are among the reasons people start practicing yoga – to be more physically fit, energetic, content and peaceful.

Also, new research suggests a regular practice of yoga may lower an inflammatory protein that is linked to aging and stress. The study, done by Ohio State University researchers and reported in the journal Psychosomatic Medicine, showed that women who routinely practiced yoga had lower amounts of the cytokine interleukin-6 (IL-6) in their blood.

The women also showed smaller increases in IL-6 after stressful experiences than did women who were the same age and weight but who were not yoga practitioners. IL-6 is an important part of the body’s inflammatory response and has been implicated in heart disease, stroke, type 2 diabetes, arthritis and a host of other age-related debilitating diseases.

While the popular assumption about yoga is that it is the only form of exercise its practitioners engage in, yoga can be an enjoyable supplement to your regular fitness routine. It has many styles, forms and intensities, but most people can benefit from any style of yoga – it’s all about your personal preferences.

Despite the numerous videos and books offering yoga instruction, however, don’t try learning it on your own. Work with an experienced and credentialed instructor to learn the proper way to perform the exercises and avoid injury. Also, know your limits and stay within them. Before beginning any type of yoga, ask the instructor about its physical demands to be sure it’s suitable for you.

All Future Fitness locations offer classes in five different yoga styles. These styles range from being appropriate for all fitness levels to recommended only for those who have already achieved a high fitness level and are longer-term yoga practitioners. Every class is led by experienced instructors who can help motivated members get the most out of each session. Classes also offer a sense of camaraderie, which increases the feeling of overall well-being.

So invest in a yoga mat and check out a class! You may find the piece of the fitness puzzle – and the peace of mind – you’ve been looking for.

1. Burn those calories! As already mentioned, a 30-minute workout on a spinning cycle can burn as many as 500 calories. Longer workouts – from 50 to 60 minutes duration, for example – can burn from 800 to 1,000 calories.
2. Cardiovascular health. Spinning is basically an anaerobic exercise, pulling energy from your reserves and building up your muscular endurance. But spinning also provides aerobic benefits. Spinning classes include both endurance and cardiovascular training during the session, because you will need to break your steady pace and speed up to increase your heart rate at several points throughout.
3. Progress at your own pace. You can control the amount of resistance on the bike, allowing you to begin spinning at minimal resistance, and increasing it as you gain muscle strength. Being able to complete a spinning class – especially at the beginning – encourages you to stay with it and gradually challenge yourself by adding more resistance.
4. Your workout seems to go faster. Spinning supports the adage that time flies when you’re having fun.
5. Low impact – high benefits. Because spinning doesn’t put pressure on the knees or feet, it’s an ideal cardio workout for those who can’t use a treadmill or elliptical.
6. Toned-up legs. Well-toned legs improve your physical appearance. Three spinning workouts a week will produce noticeable results as the large muscle groups in your legs become stronger and better defined.
7. You eventually won’t “hit the wall” so soon. Spinning helps build physical endurance, enabling you to work out longer. You’ll have more energy as your body operates more efficiently.
8. Work those abs! Spinning involves more than the legs, as your upper body rhythm also involves the central abdominal muscles, and the muscles along the side of your abs.
9. It’s a group effort. Joining a spinning class will encourage you to do your best, as you’ll be working out with those who have a common goal.
10. Improve your outlook. The dedication you bring to spinning and the rewards you gain with an improved level of fitness help to give you increased confidence and a feeling of being more in control of your life!

A study by Ohio State University noted that people tend to burn twice as many calories per minute doing an actual activity than when doing the same activity on the Wii. Another study – this one by the Children’s Nutrition Research Center in Texas – fitted 84 children ages nine through 12 with accelerometers, then recorded their physical activity levels while interacting with active Wii games. The findings? Not so good, as the study found the children did not achieve a beneficial activity level.

So while there’s an undeniable appeal to the idea of getting a good workout in front of the TV, research just isn’t backing it up. Here’s why joining a fitness club is the best way to get real results:

1. You still have to do the “work” in a workout, but a good fitness club (let’s go ahead and say it – Future Fitness) provides a wide variety of state-of-the-art equipment that will allow you to target your specific goals – such as cardiovascular or strength training.
2. You’ll get assistance and training from certified personal trainers who can show you how to do movements properly, and stop or prevent you from using improper techniques that can cause injury.
3. You can participate in fitness classes and programs. Not only will you learn the right movements, you’ll benefit from the structure of a class, the length and intensity of the class, and the pace the instructor sets.
4. You can get immediate feedback on your results while working out, from heart rate monitoring to the number of miles walked on a treadmill or cycled on a stationary bike.
5. You’ll socialize, which helps the mind/body balance. Even if you’re not the type for chitchat, the very action of getting out of the house and being among others who are focused on improving their fitness is beneficial.

Also, if you want your kids to be fit, you need to lead by example. Families that follow a healthy lifestyle tend to pay close attention to the nutritional quality of their food, and enjoy more activities outdoors. Joining a fitness club can allow you to be a great role model, and give you the energy to get every member of your family up and moving.

As reported in The New York Times, the Ohio State study made a conclusion that should not be surprising. Said Jack L. Nasar, professor of city and regional planning at Ohio State, who oversaw the research: “You’re better off doing the real thing.”

It’s already accepted that exercise increases your overall health and sense of well-being, but it also has direct stress-busting benefits, which include:

Boosting your endorphins. Physical activity helps to increase production of endorphins – your brain’s feel-good neurotransmitters. Although typically referred to as a “runner’s high,” any sustained form of physical activity can produce this positive effect.

Improving focus. After exercise, you’ll often find that your dwelling on the day’s stresses has been replaced by more of a concentration on your body’s movements during your workout routine. As you shed your daily tensions through movement and physical activity, you may find that this focus and the energy and optimism that result can carry over to help you remain calm and clear-headed in situations that usually trigger stress.

Improving mood. Regular exercise can increase self-confidence and diminish the symptoms associated with mild depression and anxiety. Exercise also can improve your sleep, which is often disrupted by stress, depression and anxiety, thus reinforcing its significant physical and emotional benefits.

Improving physiological resiliency. Research suggests that physical activity may be linked to lower physiological reactivity toward stress. That is, people who get more exercise may become less affected by the stress they face, and attain increased immunity toward future stress.

If you’re not already a Future Fitness member, here’s how to start a successful exercise program and make stress a thing of the past:

• Consult with your health care professional to address any medical conditions that may affect your ability to engage in certain kinds of physical activities
• Build up your fitness level gradually – overdoing it can cause injury or a sense of being overwhelmed, which can lead to giving up on your program
• Find an activity you enjoy – Future Fitness offers more than 85 classes and programs for all ages and fitness levels, so you’re sure to find something that will keep you enthusiastic and motivated
• Work out with others – you’ll have a greater sense of commitment to your goals, and a greater sense of involvement if you’re part of a class or program filled with other like-minded people

Cross-training is the combining of different exercises for different parts of the body that will improve strength, agility, fitness, and power. It usually involves big compound movements where multiple joints are working at once, which elevates the heart rate, giving you a cardiovascular and strength workout at the same time.

Cross-training has long been used by professional athletes. Although the pros have to train specifically for their sports, practicing the same movements over and over again can lead to overuse injuries and even burnout. It can also result in muscular imbalances by overdeveloping the muscles used for their sport while neglecting others. For example, a basketball player may focus on shooting free throws and running drills on the court, but also cross-train with yoga and other strength exercises. This prevents injury and boredom, and develops an all-around fit body.

Exercise in general can strengthen the cardiovascular system, bones, muscles, joints, reduce body fat and improve flexibility, balance and coordination. But if you want to see all of these benefits, you’ll need to start cross-training. What better time to start than now? Check out our 10 excellent cross-training programs, tailored to all levels of fitness, from beginners to advanced. Sign up for the one that’s right for you, and be ready to enjoy the fashions and activities that spring will bring!