Tag Archive for 'spinning class'

Common Sense Exercise Tips

Published on October 26, 2012 in Fit News, Future Fitness Programs & Classes and Healthy Steps for Fitness. 0 Comments Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , .

If you’re considering starting a workout routine and have reached this blog for some advice, congratulations! If you’ve recently joined Future Fitness and want to be sure you have every advantage in keeping your commitment to a healthy lifestyle, here are five simple tips:

1. Consult a fitness professional – Have a professional assessment to determine what types of exercise will be most beneficial. You may learn that following a program based on aerobics or resistance training will get you where you want to go. You’ll also learn the areas in which you need the most attention, and how to avoid injury.

Future Fitness provides free sessions with a personal trainer, plus the industry’s leading instructors for all classes and programs. You can begin your program with complete confidence that you’ll enjoy the maximum benefits – as long as you follow the subsequent tips!

2. Follow an effective exercise routine – The American Council on Exercise (ACE) surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. They recommended a combination of strength training to help tone the entire body, interval training and cardio/aerobic exercise.

3. Choose a fitness regime you enjoy – Don’t take up a program that you’ll approach like a chore, or a fad workout that’s getting all the media buzz (unless you find that it really is a good program for you, and not just the celebrity who made it famous). For example, spinning may appeal more to you than walking on a treadmill (or vice versa).

Future Fitness members have an advantage in being able to take free demos of classes and programs, and in discussing the range of activities they like with instructors who can recommend the appropriate exercises.

4. Set realistic goals and be patient – If you’ve been a long-term couch potato, don’t expect to see a new slimmer, toned and ripped “you” in a few weeks. Trying to do too much too soon sets you up for injury and/or a lot of frustration. Either way, you’re more likely to give up.

Also, don’t strive for perfection or a goal that’s improbable based upon your physical limitations (which we all have). Talk with your instructor or trainer about your fitness goals, and the process involved in reaching them.

5. Be consistent – Achieving physical fitness is a process, and progress is made in increments. Schedule a regular time (at least three times weekly) for your workout. No matter how good your program, you won’t get results unless you do it consistently.

Get Fit for Success

Published on April 26, 2012 in Fit News, Future Fitness Programs & Classes and Healthy Steps for Fitness. 0 Comments Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , .

You’ve heard of dressing for success, but do you know that succeeding at work depends a great deal upon your level of health and fitness? According to experts, looking the part of a go-getter helps only to a certain point. The real key to career achievement is the mind-body balance that exercise and a healthy lifestyle bring about – especially for those who work at a desk.

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!

 

Do More Than Spin Your Wheels – 10 Ways That Spinning Makes You Fit

Published on March 16, 2012 in Fitness Fun and Future Fitness Programs & Classes. 0 Comments Tags: , , , , , , , , , , , , , , , , , , , , .

Spinning has become a fitness phenomenon, and with excellent reason! Those who incorporate spinning into their workout routine report such impressive results as burning as much as 500 calories per half-hour spent on the spinning cycle, as well as toned legs and improved cardiovascular health. Here are 10 ways in which taking a spinning class can help you reach your fitness goals – although there are doubtlessly many more:

  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!

Is the Wii a Workout?

Published on March 6, 2012 in Fit News, Future Fitness Programs & Classes and Healthy Steps for Fitness. 0 Comments Tags: , , , , , , , , , , , , , , , , , , , , , , , .

If you think playing a Wii sport game is helping you or your child exercise, think again. Research is showing that so-called “active” video games – such as Wii Fit Plus, Wii Sports and Dance Dance Revolution – actually result in their players expending no more physical effort than those playing passive games, such as Mario Kart.

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.”

 

Spin Cycle: Get the Most Out of Your Spinning Workout

Published on October 28, 2011 in Future Fitness Programs & Classes. 0 Comments Tags: , , , , , , , , , , , .

At Future Fitness Centers, one of our most popular cardio fitness classes is Spinning®. Created over 15 years ago, today nearly 1,000,000 people around the world ride on a Spinner® bike and participate in an indoor group cycling classes each day. An incredible calorie burner — a typical Spinning class burns over 600 calories in just 40 minutes. It’s an excellent way to train and build in endurance at the gym during the cooler fall and winter seasons. No wonder the American College of Sports Medicine names indoor cycling one of the top fitness trends for women!

And you don’t need to be Lance Armstrong to enjoy the benefits. Indoor group cycling classes are great for beginner bikers and advanced cycling enthusiasts of all ages. And while Spinning classes do not require any special skills, workout gear or abilities — all you have to do is simply show up to class and take a seat on the saddle of a stationary bike — consider the following five tips and pointers to help take your cycling workout to the next level.

  1. Think circles. Rather than jamming your feet up and down on the pedals, think about spinning in smooth, fluid circles. Push your foot down on the pedal, then pull your foot through to the end of the stroke, then pull up and back around.
  2. Keep your chin up! Keep your gaze straight ahead and resist the urge to put your head down when your workout gets tough or your body grows tired. Looking down can slow your oxygen intake, causing your body to fatigue quicker. Not to mention, it’s a hazard if you’re cycling on the road!
  3. Stabilize your torso. To maximize core performance, keep your upper body still – resist the urge to rock from side to side. Maintain a flat back and keep your elbows bent and relaxed. Keeping your upper body relaxed will reduce strain on your lower back.
  4. Don’t forget to breathe. Breathe in through your nose and out through your mouth. This is the most effective way to deliver oxygen to working muscles and helps you maintain a relaxed, fluid pedaling rhythm.
  5. Stay hydrated. Spinning studios tend to be very high in temperature and humidity. Therefore, it is quite normal to sweat much more than you are used to. We recommend that you consume 40 ounces of water before, during and after your workout.

Are you ready to roll?

Come to a class! All of Future Fitness’ Spinning classes are posted on our group exercise class schedule. With six locations and over 40 Spinning classes a week, all taught by a variety of skilled and certified and experienced fitness instructors, there’s bound to Future Fitness Spinning program that’s the right fit for you!