Tag Archive for 'yoga'

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.

Make Your Workout a Priority

Published on March 6, 2013 in Fitness Fun. 0 Comments Tags: , , , , , , , , , .

When life starts getting crazy, it’s usually your workout that gets pushed aside. However, going to the gym is one thing that should permanently be on your weekly schedule. Here are some ways for you to make sure working out doesn’t suffer during a time crunch:

Set a specific time- and commit: It’s easy to forget to workout. You have a crazy day and then you’re tired and ready for sleep. Set specific times each week for going to the gym or health club. Use alarms, post-it notes or other reminder method to help you commit to working out. By prioritizing your workout high on your “to do list” you’ll fit other commitments around your gym time instead of letting it fill up with last minute emergencies.

Get a workout buddy: Whether it’s a spouse, friend or someone you meet at the gym, having a workout buddy is a great way for them to help you make time for exercise. It’s easier to keep a Stair Climber than a friend waiting at the gym! Your workout buddy can motivate you and help push you out the door.

Use a Variety of Equipment: using a variety of equipment is essential for even development, coordination and continued progress, but it also makes working out interesting and fun. Additionally, muscle confusion, which results from using different equipment, is equally important to avoid plateaus.

Find a convenient gym: The best of intentions can be sidetracked by traffic, bad road conditions or just a long drive to the gym. Find a gym that’s close to your home, school and/or work so that getting there will be one less excuse. Future Fitness has seven convenient locations in Mt. Laurel, two in Cherry Hill, Turnersville, Berlin, Mullica Hill and Medford.

It’s a great stress reliever: Working out is good for mind as well as your body. The fitness center is a great place to reduce stress. Some people take out their stress actively with free weights, the treadmill or a Spinning class. Others like to release tension with Yoga or Pilates classes. Either way, you can leave you stress at the gym.

Exercise should not feel like a chore or something done infrequently. Review your priorities and set aside time each week to improve your physical and mental health at the same time. Sign up for a FREE 2 week pass!

Which Yoga Class Is Right For You?

Published on February 20, 2013 in Future Fitness Programs & Classes. 0 Comments Tags: , , , , , .

Interested in yoga but not quite sure where to start? Whether you’re looking to increase strength and flexibility, boost your overall athletic performance, or simply reduce stress and enhance your mental fitness, yoga can be extremely effective for all types of bodies and abilities. But not every style of yoga is the same. Before you hit the mat, consider what yoga style is right for you. After reading this blog post, if you are still unsure? Click here to sign up for a free class to help you decide which one is best for you.

There are actually hundreds of styles of yoga, ranging in difficulty from very easy to very advanced, however, most Westernized styles center upon the broad classification of Hatha yoga. Generally speaking Hatha yoga involves performing a series of poses (or asanas) and breathing techniques.

Each of the following yoga practices shares roots in Hatha yoga and a common focus on awareness, relaxation and conscious breathing — yet each follows its own unique yoga path:

Sivananda Yoga
Sivananda yoga integrates many forms of yoga, including elements of traditional Hatha yoga. More than just a series of poses, Sivananda weaves a five-point philosophy into every class: asanas (proper exercise), pranayama (proper breathing), savasana (relaxation), a vegetarian diet, and positive thinking.

Recommended for:
Yogis of ages and abilities who are interested in mastering a familiar series of poses and wish to emphasize vitality and overall well-being.

Related Future Fitness Group Exercise Class:
Traditional Yoga or Yoga Stretch

Ashtanga Yoga
A dynamic and vigorous form of yoga, Ashtanga emphasizes flexibility, strength and endurance. Also known as vinyasa or power yoga, it is an intense workout that uses heat to cleanse the body toxins, align bone structure, and purify the nervous system. Students perform a variety of asanas interspersed with “sun salutations” (set sequence of poses executed rapidly). The emphasis in Ashtanga yoga is flexibility, strength and endurance.

Recommended for:
Fit and flexible yogis seeking physical and spiritual gains from yoga and enjoy fluid routines that link poses in rapid succession. It’s also great for athletes who participate in other more rigorous forms of fitness who may benefit from balancing their regular routines with increased flexibility.

Related Future Fitness Group Exercise Class:
Yoga Endurance or Budokon

Kundalini Yoga
Also called the “yoga of awareness,” Kundalini is derived from the Indian word kundal, which means, “lock of hair from the beloved.” Kundalini yoga practice aims to develop awareness, consciousness and spiritual strength through a vigorous series of poses, chanting and meditation. It employs several forms of breathing techniques to clear the system and allow energy to flow into the “chakras,” or energy centers located in the body.

Recommended for:
Yogis who are interested in more than simply a form of exercise, but also an awareness that touches all aspects of one’s life.

Related Future Fitness Group Exercise Class:
Traditional Yoga or Yoga Strength

Still unsure? Click here to sign up for a free class to help you decide which one is best for you.

Reach the Next Level of Fitness with Cross Training

Published on September 20, 2012 in Future Fitness Programs & Classes and Healthy Steps for Fitness. 0 Comments Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , .

Ready to take your workout program to the next level? Cross training can produce numerous significant benefits ranging from preventing burnout to improving overall fitness.

Cross training refers to a training routine that includes several different forms of exercise. It’s common to settle on one particular workout program when you begin a fitness regimen, but a lack of variation over time can lead to boredom (which means you may lose interest and stop exercising), and causes you to plateau at a certain fitness level.

Cross training allows you to vary the stress placed on certain muscles – as well as your cardiovascular system. This limits the stress that occurs on a specific muscle group because different activities use muscles in somewhat different ways. It also helps reduce the risk of injury from repetitive strain or overuse.

Other benefits of cross training include:

  • Flexibility in accommodating your training needs and plans
  • Produces a higher level of overall conditioning
  • Works some muscles while others rest and recover
  • Increases your basal metabolic rate
  • Improves your agility and balance

There are basic types of exercise that make up a good cross training routine:

  • Cardiovascular
  • Strength training
  • Calisthenics
  • Flexibility (stretching, yoga)
  • Speed, agility and balance drills
  • Circuit training, sprinting and other kinds of skill conditioning

A convenient way to get a total cross training workout that meets your needs and will help best achieve your fitness goals is to check out the classes at your favorite Future Fitness location. Our experienced instructors will lead you through a series of routines utilizing a variety of exercises and exercise equipment. You can achieve all the advantages that cross training provides in one convenient place!

 

 

Add More Life to Your Later Years with Exercise

Published on September 11, 2012 in Fit News, Future Fitness Programs & Classes and Healthy Steps for Fitness. 0 Comments Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , .

People are living well into their eighth or ninth decade, but not necessarily in the good health they assumed advances in medical science would make possible. Fortunately, a recent study has found that starting an exercise program in mid-life can help you stay healthier and more fit through old age, so you can really enjoy those additional years.

Published in Archives of Internal Medicine, the study indicates that becoming fit in middle age delays the onset of debilitating chronic illnesses and physical decline for a much longer period than being sedentary – or compounding a fondness for the couch with poor nutritional choices. According to the study, middle-age people who work out regularly can expect to live with chronic disease for only the last five years of their life – instead of the final 10 to 20 years of those who don’t.

The study was conducted by researchers at the University of Texas Southwestern Medical Center and the Cooper Institute in Dallas. The researchers gathered medical records for 18,670 middle-age men and women who had visited the Cooper Clinic (the medical division of the Cooper Institute) for a standard physical exam in 1970.

The subjects had an average age of 49, and were healthy and free of chronic illness. All had taken a treadmill test to determine their aerobic fitness. Based on the results, the group was divided into five fitness categories. From the years 1999 through 2009 – when most participants were in their 70s or 80s – researches checked their Medicare claim records (study participants gave permission).

Their findings: People who had been the least fit at the time the study began were the most likely to have developed serious or chronic conditions – such as heart disease, diabetes and Alzheimer’s – early in the aging process. Those who had been the most aerobically fit did not experience such illnesses until much later, resulting in a higher quality of life.

So don’t assume it’s too late to start a fitness program because you remember when phones had a rotary dial. Future Fitness members have access to the fitness industry’s leading personal trainers, who can plan a workout program that will allow you to build muscle tone, strength and stamina in a safe manner. Plunging into an exercise program by doing too much too soon is a common cause of injury – which is definitely counterproductive.

Our excellent fitness classes and programs appeal to a wide range of interests, and offer something for people at every level of fitness. You’re sure to find an exercise routine you enjoy!

Just remember fitness icon Jack LaLanne’s famous declaration that he’d rather wear out than rust out. Although he passed earlier this year at age 96, no one could say he broke down. LaLanne lived every day to the fullest, remaining active and enthusiastic. We should all do the same to not only live as long as LaLanne, but as well.