Fitness Corner

 Health & Fitness Articles and Resources from the Total Fitness Staff to Help You Stay Motivated, Fit & Healthy.

 

• Are You Ready?
• Preparing for Summer
• Check out our articles covering the "You Choose To Lose" Weight Loss Challenge
• Why Weight?
• Making Fitness Goals Enjoyable
• It's Resolution Time!
• 12 Healthy Holiday Tips
• Allow Yourself Some Wiggle Room
• Commit to be Fit
• Where Do You Stand?
• The Importance of Rest

 

 

 

 

Are You Ready?  Prepping The Body And Mind For A Productive Training Session
By Mark Bowman, A.C.E.
Certified Personal Trainer – Dartmouth Total Fitness

 

If you’re reading this, chances are you care about getting the most out your workouts. You set aside time in your day and nothing would stop you from getting to the gym. But when you get there are you really prepared to workout? If you’re asking your body to perform at a high level you’d better be ready, and I’m not talking about five minutes of half-hearted stretching. Let’s talk about what it takes to prepare for a productive workout.

 

A proper pre-workout meal is essential and should be consumed approximately 90 minutes before beginning your workout. This meal should consist of .1 grams of protein and .2 grams of carbohydrates per pound of bodyweight. For a 160lb individual this equates to 16 grams of protein and 32 grams of carbohydrates. We keep the fat content to a bare minimum in the pre-workout meal: fat is the slowest of the three macronutrients to pass through the digestive tract and requires a large amount of blood be directed to the stomach. Before training we want a meal that is very easily assimilated, so save the healthy fats for your other meals.

 

The source of your carbs and protein will depend on your taste and what is available to you. For carbohydrates, fruit is an excellent choice, because it is easily digested and most times free of fat. Whole wheat crackers or breads would be a suitable choice here as well. Protein can come from lean meats, such as chicken, fish or high protein legumes which may be a more appealing choice for vegetarians or those with an aversion to meat. A quality protein powder is invaluable in this situation. Whey protein should be your first choice here given its fast rate of absorption. Regardless of what you choose, it is up to you to be informed and be certain the amount of food you are taking in is the appropriate amount for your bodyweight.

 

Hydration is an often overlooked aspect of pre-workout nutrition. Your daily water intake should equal 2/3 ounce of water per pound of bodyweight: that’s slightly less than a gallon a day for our 160lb athlete, or 105 ounces to be exact. If you are not keeping track of your water consumption you should at least be drinking enough to produce one clear urination before commencing your training session. A well hydrated muscle is more flexible and will contract harder, making you stronger and less susceptible to injury. Alright you’ve enjoyed a nice meal and quenched your thirst…now it’s time to head to our favorite place, the gym!

 

Most dedicated gym goers know they should warm-up before working out, but knowing and doing are two different things and if you do set aside time for a warm-up, what should you do? Let me make a few suggestions.

 

First off I recommend 10-15 minutes of aerobic activity at 50-60% of your age adjusted maximum heart rate. If you are not sure how to determine your max heart rate, you might ask one of our many personal trainers who would be more than happy to help with this. You may choose any mode of cardiovascular exercise, standard cardio such as stationary bikes, elliptical machine, treadmills or rowing machines are perfect for this. Also fitting the bill are traditional bodyweight exercises including jumping jacks, skipping rope and running in place. The goal is to hit your target heart rate and hold it there for the required amount of time. What this does for us prior to a workout is raise the temperature of the muscles making them more elastic and able to contract more efficiently and increases production of synovial fluid in certain joints, decreasing friction and making them move more efficiently. After completing your cardiovascular warm-up you might like to devote some time to stretching. Discussion of proper stretching is beyond the scope of this article, I will again refer you to any one of our friendly personal trainers for further education on how to safely stretch before and after your workouts. I will say that as you get to know your body you may find that certain muscles tend to be tighter than others and may require more attention. In order to run, jump, cycle or lift our bodies must work as one cohesive unit. Muscles that are overly tight will not function properly and may inhibit the function of surrounding muscles. Identifying and properly dealing with tight areas of the body is essential before we commence hard training.

 

Last on our checklist is an often overlooked component of preparation for activity; mental clarity and focus. Many of us head to the gym directly from work or other daily responsibilities. One of the great rewards of a satisfying workout would be the relief from stress and mental clarity we experience. To reap those benefits we must not carry into the gym any negative emotion or distracting thoughts, do your best to check them at the door. I like to use my 15 minutes of cardio as a time to clear my mind and mentally rehearse my plans for the upcoming workout, as your body warms up, let your mind cool down. I am a proponent of using an ipod or other mp3 player for my workouts, they help to block out any distracting conversation or noise in the gym. In addition to helping you focus, studies have shown that listening to music during your workout decreases perceived exertion and increases pain tolerance. All great reasons to plug in before starting your session!

 

Well that’s it guys and girls, we are ready to break a sweat burning fat, toning up or getting ready for your favorite sport! I hope these simple guidelines help you start your next workout better prepared, feeling great and above all else ready to answer the question…Are you ready?

 

Mark Bowman:  Mark is A.C.E. certified and has been involved in the Health and Fitness field for 7 years. Mark’s interest ranges from Sports Specific Strength and Conditioning to Power Lifting, and Corrective Exercise. He uses a mix of Bodyweight conditioning exercises, Olympic style Weightlifting and Functional Training that can help you achieve your strength training or weight loss goals.

 

 

 

 
Preparing for Summer
By Rob Bonnano AAAI, ISMA
Certified Personal Trainer – Dartmouth Total Fitness

 

It’s that time of year again, the snow has melted away, rain is coming down, and the warmth is around the corner: SUMMER! Time to shape up for the bathing suits but overall, for your own health. We New Englanders have the privilege of experiencing all the seasons, but before the warmth sets in, winter is an experience all New Englanders know to well, and with cold weather come less activity. Also, staying indoors lifestyles will include a lot of snacking and not on celery. Therefore lets get ready to rumble with the heat and get in the gym, grocery store, and planning how to incorporate diet and exercise to everyday lifestyle for a healthier and slimmer you.  Start with following three steps for this change in lifestyle.

 

First Step: Exercise and planning your schedule for it
Individuals looking to be healthier and fitter for the warmer weather need to commit to exercise averaging 3-5days a week. This plan shall include cardiovascular exercise, weight training, and aerobic activities. Find what fits your lifestyle best with time of day and what exercises you feel more comfortable with. If you do not know what type of plan is best for you, consult a fitness professional at any of the total fitness clubs.  Some of my clients meet with me once a week or every other week just for a review of exercises and workout plans which include cardiovascular training, weight training, and aerobic classes that will be beneficial to members. For instance, a person just beginning to exercise may want to begin with walking 30 minutes 3-5 days a week (preferably 5), utilizing the circuit workout 3 days a week, and possibly one aerobic class to begin your summer kick off.  Include some muscle conditioning, your clothes will fit better, & you will feel better.

 

Second Step: Changes to your diet:
Start with increasing your vegetable and fruit intake. Individuals that eat more fruit and vegetables rather than unnecessary snacks can decrease their calories up to 500 a day. Also, these foods are rich in antioxidants, which protect the skin from harmful oxidating effects of the sun and toxic chemicals in the hot air. Fruits and vegetables also decrease your appetite because they are full of fiber which will make you feel fuller at the end of the day.

 

Final Step: The final important step is to increase your water intake.
70% of our bodies are made of water, studies show that increase in water intake helps with weight loss, helps moisten the skin, decrease dryness, keeps the lips moist, and fights against heat exhaustion. A good rule to follow is to drink 8 glasses a day and if you’re worried about going to the bathroom all night, drink most of your water intake during the day.

 

Now its time to get started! Use these steps and you will be on your way to feeling great and prepared for a healthy summer in New England. If you are having trouble getting started on properly integrating diet and exercise in to your life don’t hesitate to come see one of our fitness professionals. In as little as one training sessions every two weeks we can organize your routine and keep you accountable to a healthy diet.

 

About Rob Bonnano

Rob has worked in the Dartmouth/New Bedford area as a Personal Trainer for over eight years. Robert has had a passion for fitness and weight training for approximately 15 years ever since he made own modifications to his own  lifestyle by losing over 75 pounds. Robert has great drive for working with people to make changes for themselves.

 

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Jen Morin

Seekonk.Patch.com, 1/16/2011

 

We all watch the scale to see if our body weight fluctuates, which gives us an idea if we’re packing on the pounds or not, but what is actually happening? Read the full article

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Making Fitness Goals Enjoyable

Now that you’ve made the resolution to get fit how do you chose what’s right for you?

 

Jen Morin
Seekonk.Patch.com, 1/9/11

 

A few months ago I had the opportunity to sit in on a talk given by Mark Kruger, a former contestant from season 5 of the TV program “Biggest Loser."  Read the full article

 

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It’s Resolution Time!  A plan for making that New Year’s resolution stick and actually work this year.

Jen Morin, Fitness Director

1/1/2011 bristol-warren.patch.com

 

The first health club I ever worked at really opened my eyes to New Year's resolutions. My employers made sure when December came around to "warn" me about the onslaught of people who would come through our doors as a result of their healthy New Year's resolutions.  What I soon realized was that this group's attendance was great the first week they joined our club, the second week they'd start working out inconsistently and within a month of joining they'd completely disappear.  All I could think was… come on people; you can do better than that! Read the full article

 

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12 Healthy Holiday Tips

Jen Morin, Fitness Director

12/24/2010 bristol-warren.patch.com

 

This time of year is a very challenging time to stay on track with our health and wellness goals, so with a little help from my colleagues we've compiled 12 tips to help you get through the holidays – that will help you stay on track or keep you from falling too far off course. Read the full article

 

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Allow Yourself Some Wiggle Room

Jen Morin, Fitness Director

Bristol-Warren.Patch.com, 12/18/10

 

As the holiday season hits and we are bombarded with all of the tasks that now pop up on our "to do" list which in our mind are necessary for the holidays to be on their way. For most of us these tasks come on top of an already busy schedule which, as a result, creates the ultimate recipe for excuses to put our healthy (or healthier) habits on hold. Read the full article

 

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Commit to be Fit
Jen Morin, Fitness Director

 

With the holidays approaching we also enter the time of year, which typically includes gaining a few pounds and steering from our workout regimen.   When the New Year arrives we make our New Year’s resolution of losing weight, getting fit, and getting back on track or to start a fitness regimen.   Funny how this pattern seems to happen every year.

Break the cycle!   The most frustrating and stressful part of getting in shape and starting a fitness / wellness regimen is the beginning, particularly after a time of year that is known for adding on a few extra pounds.   So don’t stop!

 It is a very busy time of year, which leads to every excuse under the sun of why there is no time for you let alone time to exercise.   You may not be able to get in your five days a week – so get in three.   One week maybe it’s tough getting in your typical three days – go for two and try to get an extra day in the following week.   As you attend holiday dinners and parties nothing will feel better than knowing you’ve been working out & will be able to kick things up a notch when you get back to make up for that extra helping.    Another fact is that when you exercise you tend to make healthier choices, which will help out during those times of temptation.

If you find it hard getting to the gym to workout on the treadmill, bike, etc – find a class and commit to it.   Try out a few and find one that you enjoy & stick with it.   The more often you go you’ll meet others in the class that will help push you along & encourage you to keep coming.   Let the instructor know that you want to take this class regularly and may need some words of encouragement from time to time – that’s all you’ll need to do because from that point on you’ve got yourself a coach.    Don’t be afraid to let the instructors, fitness staff, and other participants know  what your goals are – the more people you confide in the more encouragement you’ll receive, which on those tough days will make all the difference.

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Where do you stand?

Starting a fitness regimen is always a challenging task, from – how often, how much, how hard, and how to I get to where I want to be?   We always have the classic recommendations of; you should exercise 3-5 days per week, challenge your cardiovascular system on all of those days for 20 – 40 minutes per session, 60-85% of your maximum heart rate, in a mode that requires you to support your body weight.

As for your strength training, well you should do that 2-4 times per week, challenging all of your major muscle groups….yadda yadda yadda.   I’m sure you’ve heard that a few times, or read that in an article talking about “getting on the road to better fitness.”

But what about the “athlete” who wants to improve their time, or prevent injury next season…or the individual who has just been told that they need to lower their cholesterol and body fat percentage to lower their risk of heart disease?   These are two very different individuals in which the “generic” exercise recommendations may not target exactly what that person is striving for.  Yes…some exercise is better than none, BUT what if you were able to customize your workouts based on where you stand?   

To get you on the right track based on your needs you need to know the facts:

 

1) How cardiovascularly fit are you?   Where is your cardiovascular endurance?   Knowing this will allow you to start where your body is ready to start and challenge it accordingly.    You should also know your resting heart rate and blood pressure – these numbers in and of them self tell a lot about your heart health.   

2) How do you move?  Sounds silly but how you move will tell a fitness professional a lot about muscle imbalances and/or inflexibility.  This information assists in balancing out a workout which in turn will assist in injury prevention - which should be a goal from the very beginning.  Who wants to start an exercise regimen that is going to set them up for injury?

3) How strong are you and how flexible?   This links with how you move, but when setting up an exercise regimen this information gets you starting at an appropriate level to challenge you from your starting point.  No sense starting too light or too heavy…that wouldn’t make sense…Right?

4) How much fat and lean muscle do you carry around?  Most of us would like to avoid finding this one out, BUT these numbers are more valuable to you than that number on the scale.   The more lean muscle you carry on your frame, the more calories you burn, even at rest.  Who wouldn’t want to be burning calories at rest!   Therefore as you train, you’ll want to see your fat percentage decrease while your lean muscle percentage increases.   By going just by the scale, you may be losing weight, but how do you know if you’re not losing that lean “calorie burning” muscle?   You don’t, unless you check out your body composition.

So all in all what does this mean?   Find out where you stand.  Talk with your trainer or with your gym’s Master Trainer about getting a Fitness Consult so you can get started on the right track.

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The Importance of Rest

Walter Medeiros, Personal Training Director

One of the most overlooked aspects in a healthy gym routine is proper rest. When you workout you actually injure the muscle and through the recovery process your body builds that muscle to adapt to the stimulus you have given that muscle. If you do not give your body a chance to rest it will not be able to recover and will not grow. Consistently targeting the same muscle group day after day may cause an overtraining injury.

 

Most people understand that they can not continue to target the same muscle groups each day but a day may not be enough rest either. Depending on the intensity and frequency of your workouts will determine the amount of rest needed. Also as you age your body will typically need more rest to fully recover. Prolonged training without rest can lead to overtraining injuries. Overtraining is the number one cause of injuries in the gym environment. Overtraining can affect an individual physically, physiologically as well as biochemically.  from your body's increased production of Cortisol, to overall body fatigue, to the lack of an appetite, overtraining can have many adverse affects.

Some common signs of overtraining are:

 

• Persistent muscle soreness
• Elevated resting heart rate
• Increased susceptibility to infections
• Increased incidence of injuries
• Irritability
• Depression
• Loss of motivation
• Insomnia
• Decreased appetite
• Weight loss

Rest is the number one thing you can give your body to help it recover from overtraining. Once your body has sustained an overtraining injury it may take some time to over come it. If you are unsure if you maybe overtraining please contact one of our personal trainers and we can organize your routine to ensure you allow for proper rest and recovery so that you can reap the full benefits of your hard work.

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