Tag Archive for 'workouts'

Fitness Trends for 2013

Published on November 12, 2012 in Fit News, Future Fitness Programs & Classes and Healthy Steps for Fitness. 0 Comments Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , .

Experts in every industry and field are predicting the hot trends they see taking shape for 2013. Speaking of “taking shape,” the physical fitness industry is no exception. The American College of Sports Medicine (ACSM) has released its list of the top 10 fitness trends for 2013. They are as follows:

1. Educated, certified and experienced fitness professionals. For the sixth consecutive year, the trend in professionally qualified fitness instructors and trainers tops the list. The number of fitness professionals who attain accredited education and certification programs continues to increase, providing better results for those they instruct and train.

2. Strength training. This holds the number two spot for the second year in a row. Research now indicates that strength training also benefits the brain (refer to previous blog post) as well as the body.

3. Body weight training. Even when you can hit the gym, doing push-ups, crunches and other exercises that don’t require equipment is a great way to keep fit and toned. And when you can’t, body weight training keeps you from falling into a slump.

4. Children and obesity-related exercise. Programs designed to promote physical fitness and good nutrition among children will continue to increase. Sedentary activities and a steady diet of fast food are the main culprits contributing to the childhood obesity epidemic.

5. Exercise and weight loss. More and more people are beginning to understand that being thin isn’t necessarily synonymous with being healthy. Fitness programs that emphasize a balance of exercise and good diet choices to reach and maintain a healthy weight will continue to increase in popularity.

6. Fitness programs for older adults. With longer lifespans comes the risk of physical decline. Continuing their generation’s passion for personal independence, baby boomers will increasingly take to the gym to remain healthy and mobile as they age.

7. Personal training. An increasing number of companies and communities are promoting wellness programs that include personal trainers. Future Fitness provides one-on-one sessions with a personal trainer to members.

8. Functional fitness. Typically designed for older adults, these programs incorporate everyday activities that involve strength training to improve balance and coordination.

9. Core training. Strengthening core muscles improves the body’s overall stability, making programs emphasizing core muscle development popular among all age groups and workout disciplines.

10. Group personal training. Sort of an oxymoron, but small group classes led by a personal trainer for such regimes as boot camps will continue to trend.

Whatever trend may apply to you, fitness is never a fad! Future Fitness can help you make 2013 your best year yet!

 

Research Discovers that Exercises Builds the Brain: “Musclehead” Takes on New Meaning!

Published on November 7, 2012 in Fit News, Future Fitness Programs & Classes and Healthy Steps for Fitness. 0 Comments Tags: , , , , , , , , , , , , , , , , , , , , , , , , , .

We all know that exercise builds muscles, but newly released scientific research indicates that it may also build the brain – literally! A team at the University of Edinburgh followed more than 600 people who were 70 years old at the time the study began. The subjects provided details on their daily physical, mental and social activities.

Three years later, using imaging scans, the scientists found that the subjects who engaged in the most physical exercise had less shrinkage and damage in the brain’s white matter – the “wiring” of the brain’s communication system. The relationship remained even after factoring for such variables as age, health, social class and I.Q.

The study, reported in the journal Neurology, also indicated that exercise had a more positive effect in preventing brain shrinkage than engagement in mentally stimulating activities or having an active social life. While the authors of the study couldn’t rule out the possibility that people with less brain deterioration were just more likely to be physically active, they said that based on their findings, they would recommend that people take up physical exercise whatever their age.

If you’re already keeping your brain toned and pumped, you’re ahead of the game! If you’re looking for a fitness program that will be fun, challenging and beneficial – regardless of your age or fitness level – spend some time learning about all the great classes and programs Future Fitness offers. We now have something to improve every brain as well as every body!

 

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 in the Swim with Aquatic Fitness Training

Published on October 10, 2012 in Future Fitness Programs & Classes and Healthy Steps for Fitness. 0 Comments Tags: , , , , , , , , , , , , , , , , , , , , , , , , , .

Aquatic exercise is all the rage as a new generation of fitness enthusiasts discovers its numerous benefits. Whether your goal is to improve your cardiovascular endurance, muscle tone, muscle strength, flexibility, blood circulation – or even your social life – following an aquatic workout program can help you achieve great results.

Also known as aquatic aerobics, aquatic exercise is ideal for the following:

  • Active baby boomers wishing to avoid further wear-and-tear on their joints through low-impact exercise
  • Those who have been inactive over the years but want to begin a fitness program
  • Those who have rheumatoid arthritis, osteoarthritis or orthopedic disorders
  • Those who are unable to walk far enough to burn the necessary calories for losing weight

How it works: The buoyancy of water supports about 50 percent of body weight for a person immersed waist-deep, and 90 percent of body weight for a person immersed up to the neck. For this reason, aquatic exercise puts very little stress on bones, joints and soft tissues while still allowing for high levels of energy expenditure.

Also, water is a thicker medium than air. By moving in the water, the amount of resistance can range from 4 to 44 times that of air. This resistance can help in developing muscular strength and endurance for those who have been inactive, as well as helping to maintain strength for those who are currently active.

Other aquatic exercise benefits include:

  • Massaging effect – The hydrostatic pressure of the water on your body, joints, muscles and internal organs “massages” you while your exercise, greatly reducing the feelings of fatigue
  • Cooling effect – Because you’re immersed in cool water, you never feel overheated and sweaty
  • Social effect – Typically held in classes, aquatic exercise programs promote camaraderie among participants
  • Relaxation effect – Working out in water promotes a sense of general relaxation that eases the stress of daily life

Members of Future Fitness Centers can join one of our four fun aquatic workout classes. Experience for yourself the big difference that water exercise can make in your fitness level and sense of well-being. Any time is the right time for getting in the swim!

Lift Your Way to Fitness with Weight Training for Every Body

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

So you look at your fellow fitness club members who pump serious iron and think that it’s a fine workout regimen for them, but it really isn’t for you. Well, think again! Almost everyone can incorporate some type of weight training into his or her fitness program. Weight training provides many benefits, including increased muscle mass (which decreases with age), joint flexibility, increased bone density and better management of your body weight.

No less of an authority than the Mayo Clinic recommends weight training, which, according to its article on MayoClinic.com, “… challenges your muscles by providing a stress to the muscle that causes it to adapt and get stronger, similar to the way aerobic conditioning strengthens your heart.”

There are many options to weight training. You can use free weights – such as barbells, dumbbells or kettle bells – or weight machines. Short training sessions of 20 or 30 minutes performed two or three times a week are more practical and just as effective as extended daily workouts in producing a significant improvement in strength.

Use caution when starting a weight training program, as improper technique or starting with weights that are too heavy can cause injury. Future Fitness members have access to the fitness industry’s best, most experienced instructors, so be sure to get their advice in planning your program. Or check out one of our weight training classes. You’ll find one that offers the right training program for your fitness level and fitness goals!

Here’s some advice from the Mayo Clinic for beginners in weight training:

  • Learn proper technique – even experienced athletes may need to revise their form occasionally.
  • Do a single set of repetitions – a single set of 12 repetitions with the proper weight can build muscle efficiently in most people, and can be as effective as three sets of the same exercise.
  • Use the proper weight – which should be heavy enough to tire your muscles after about 12 to 15 repetitions.
  • Start slowly – don’t be discouraged if you can lift only a few pounds at first. Once you can easily do 12 repetitions with a particular weight, you can gradually increase.
  • Take time to rest – one full day between exercising each specific muscle group is recommended. For example, you may work the major muscle groups at a single session two or three times a week, or plan daily sessions for specific muscle groups – arms and shoulders on Monday, legs on Tuesday, etc.