One of the most common New Year’s Resolutions is to improve health.
Unfortunately, most New Year’s Resolutions are also doomed to fail.
In the interest of saving you time in route to your destination (the body of your dreams, we hope!), let’s examine some of the most common exercise mistakes to determine whether you have what it takes to succeed.
Mistake #1: Doing Too Much, Too Soon
If it has been a while since you’ve exercised, or you have been exercising inconsistently, your body isn’t going to respond well to a strenuous program right off the bat. Choose a schedule that you can stick to (e.g. one hour per day, three times per week), and begin at an intensity level that feels challenging, but not debilitating. Make sure to incorporate adequate time for a warm-up and cool-down.
Mistake #2: Forgetting Proper Technique
When it comes to resistance training, technique is the difference between getting results and getting injured, or not seeing any improvement at all. It starts with proper posture, which means keeping the core engaged (imagine how you would brace yourself if someone was about to punch you in the stomach), and standing tall with a neutral spine, shoulder blades pulled back, and head lifted.
Courtesy of Denverpost.com
Also, make sure you know the purpose of the exercise you are about to perform. What muscles are working? What is the proper range of motion for the exercise? Is this the most effective way to target the muscles I want to work?
If you don’t know the answers to these questions, it’s time to talk to a trainer or instructor, or do some research on your own. Time spent now on learning how to do the exercise correctly means less time to your goal.
Mistake #3: Choosing Quantity Over Quality
If doing an hour of cardio means walking on a treadmill while you catch up on the latest episode of Law and Order and you barely break a sweat, then that hour didn’t do a whole lot to help you improve your fitness (the same concept applies to doing a lot of repetitions with almost negligible weight). Working out should feel challenging, and the good news is, challenging yourself appropriately will lead you to the results you want in less time.
Courtesty of Workoutequip.com
Mistake #4: Always Doing the Same Thing
Don’t worry; you don’t have to give up cycling if that is your favorite workout. Just make sure that you are changing your exercise intensity from time to time (alternating hard days and easy days, or increasing resistance over time), and maintaining a balanced program. That means incorporating cardiovascular, strength, and flexibility training.
Now for the Number One resolution-killer
Mistake #5: Ignoring the Truth
Make sure you are answering the following questions honestly:
If the answer to these questions is “No,” or “I’m not sure,” you may be setting yourself up for failure. Give yourself your best chance at fitness this year – avoid these detrimental mistakes, create and stick to a plan, and go for it!
What are your fitness goals this year? What steps are you taking to achieve them?
Why do we care about trends? Researchers study them, writers report them, teachers teach them, and tweeters tweet them. Although there are many advantages to being “in the know,” one of the most important reasons to pay attention to trends is that they can help us prepare for and adapt to changes ahead.
Over the past six years, the American College of Sports Medicine (ACSM) has identified trends in the fitness industry with their ”Worldwide Survey of Fitness Trends” (you can view the full 2012 survey text here). Come January 1, some of the most popular resolutions will be health- and fitness-related, so let’s get a jump on meeting our goals by looking at what the 2012 fitness trends mean for us.
Educated, certified, and experienced fitness professionals are the core of a rapidly expanding industry. In spite of tough economic times, consumers still place a lot of value in getting and staying healthy. The fitness industry has responded to this need by employing qualified trainers and instructors.
What does that mean for you? You can breathe a little easier knowing that you can trust your fitness professionals to lead you in safe and effective workouts, helping you reach your goals faster and giving you more bang for your buck.
Strength training is here to stay. Having been near the top of the trends list for several years, strength training is the first training “type” on the trends list, accompanied by personal, core, functional, and group training.
What does that mean for you? Since most of us sit at a desk all day, adding a little weight-bearing exercise such as resistance training can help improve our energy levels, mood, and overall functionality. Expect fitness centers to continue to update equipment and training options to facilitate strength-training programs that meet the needs of all types of exercisers – a stronger body is yours for the taking!
No one will be left behind. Training options are becoming more population-specific, with new programs being tailored to the aging Baby Boomer population and the fight against childhood obesity (just to name a few). Your fitness professionals are trained specifically to work with a variety of individuals from athletes to people fighting obesity or other diseases.
What does that mean for you? The fitness industry is actively trying to meet you where you are to help you get the most you can out of an exercise program, regardless of your goals or fitness level. In other words, you don’t have to start off looking like Jane Fonda to make exercise a part of your life.
It’s all about energy. Zumba, boot camp, and spinning are growing in popularity. These group classes are high-energy and fun, and put the emphasis on pushing your physical limits.
What does that mean for you?Releasing stress through dancing, high-intensity training, and cycling will leave you feeling strong, accomplished, and ready to tackle life’s challenges. You just have to be willing to give them a try. And although not “trending” anymore, Pilates fans shouldn’t be worried that their favorite class is going to disappear; only time will tell whether these new arrivals and old favorites will continue on as actual trends rather than fads.
The key this year is to work with Midtown to customize a fitness program that will leave you feeling refreshed, rejuventated, and (hopefully) like you had a darn good time.
Now that you know what’s to come in 2012, it’s time to use this information to start doing something that will work for you.
Your 2012 motto shouldn’t be “once I meet my goal, I’ll be happy.” Instead, how about you take a chance on what the industry is giving you and say “it’s time to give myself knowledge, revitalizing energy, and a sense of accomplishment, and add some more fun to my fitness routine.” Now that’s a reason to work out today.
What do you think of these trends? Have you already tried any of these fitness programs or plan to in 2012? What are you going to do differently in your workout routine this year?
Now that we are smack-dab in the middle of the holiday season, you might feel like the size of your to-do list rivals Santa’s “Naughty v. Nice” one. Fortunately, having less time doesn’t mean we have to sacrifice fitness.
Let’s take a look at a few ways to trim your workout time (and your waistline) along with your Christmas tree.
Courtesy of moveablesuccess.net
Circuit-style weight training and combination moves: Instead of resting between sets, perform exercises one after the other to effectively rest muscle groups without losing time. Work opposing muscle groups back-to-back, such as chest and back, or alternate upper and lower body exercises to ensure adequate recovery time.
You can also combine upper and lower body moves, such as a squat with a biceps curl. Just make sure the “up phases” of the exercises are done at the same time to maximize effort. And here’s an extra benefit - the lack of rest in this style of training gives you a little cardio boost!
Interval training: You may think interval training is just another buzz word fitness professionals and heart rate monitor aficionados throw out to make you sweat more, but the cardiovascular benefits of this training method are proven. The basic idea is to increase your effort to near-maximum exertion for a period of time, followed by a recovery period.
For example, perform one minute of running (or stair-climbing, or jumping rope, or spinning, etc.), followed by one minute of walking, or some other lower-intensity version of the same exercise. You can also intersperse cardio moves (high-intensity interval) with strength-training moves (recovery interval). Make sure you adequately warm-up and cool-down when performing this type of training to help the body adjust to the intensity.
Courtesy of examiner.com
Creative Combos: Get creative by completing your workout and your holiday to-do list simultaneously. Power walk while shopping at the mall. Do squats or hold a wall-sit while putting finishing touches on your decorations. Dance, lift cans, or do push-ups on the kitchen counter while cooking. Practice abdominal contractions while driving in the car. Choose a new exercise for each of the 12 days of Christmas. It’s up to you!
Bonus Tips: Stick to a plan and use your time wisely. If you want to continue your structured workout, try to find uninterrupted time by turning off your cell, or doing your workout while your kids are at school. If it’s too hard to find a set time, break up your workout by starting your day with a brisk walk or core work. Get in as much as you can in the time you have, but don’t forget your cool down.
Any activity you do this season will add up to help you trim your waistline (or at least hold off the effects of that extra glass of egg nog). So what are you waiting for? Get excited for your new plan and get ready for a new you come January!
Have you changed your workout routine because of the holidays? What are you doing differently?
The next session of S.E.A.L. Training starts on Wednesday.
Don’t worry. It’s not as intimidating as it sounds.
I was interested in S.E.A.L. training for my husband. He planned on participating in “I Lost It At The Club“, which was run last January for the first time. But the program wasn’t taking place this year, so he was looking for another way to kick-start his weight-loss goals for the New Year.
Unfortunately, the times for S.E.A.L. training don’t match up with his schedule, but I wanted to share what I learned, because it sounds fantastic.
Personal Trainers Steve Lopes and Bruce Hedlund run the program.
S.E.A.L. stands for Strength, Endurance, Agility, and Life. The class focuses on the following:
Strength:Blending traditional weight-training with everyday movements.
Endurance: Increasing cardiovascular and muscular thresholds.
Agility: Combining movements of everyday life with sports training.
Life: Integrating activities of everyday life with fitness.
Bruce tells me that this program is unique because the results are clearly measurable. You will notice a difference in your body, your overall strength, and your endurance once you’ve completed S.E.A.L. training. The class utilizes traditional weight-and-strength-training methods, along with some unconventional ones thrown in to make the class interesting.
And while “Summer S.E.A.L.” was held outside, “Winter S.E.A.L.” is held indoors because one never knows what a Rochester winter has in store.
Steve put me in contact with Frank Dana, Midtown member and S.E.A.L. graduate. I asked him a few questions about the program. Here’s what he had to say:
What was your favorite part of the training?
My favorite part was the fact that the workouts were always changing. The workouts would build on each other and would challenge my body. On top of that, the trainers would make sure the participants would perform the new exercises correctly. The trainers are excellent and the coaching they give to the participants throughout the course is worth the price.
What changes did you notice in your body and overall strength from when you started?
I have chronic lower back problems and this training helped with my back issues immediately. Proper lifting/exercise technique is greatly emphasized in this class.
What can members interested in S.E.A.L. training expect in class?
Expect great workouts lead by very knowledgeable trainers. The S.E.A.L. workouts will energize you and by the end you will notice a big difference in your body.
Would you recommend S.E.A.L.? If so, why?
Yes. The fact that my lower back felt great after my S.E.A.L. sessions speaks volumes. Plus, having to commit to workout classes twice a week can force people needing a kick start in their New Year’s resolution workouts.
S.E.A.L. begins on Wednesday, January 12th and runs through February 12th. The class meets twice a week for five weeks, on Wednesdays from 6:00am-7:15am and on Saturdays from 8:00am-9:15am.
The cost is $180 per person for the five-week program.
Have you participated in S.E.A.L. training? What did you think?
Personal Trainer Susan Doyle’s father passed away from cancer two years ago. He battled the disease with courage for 19 years.
What began as prostate cancer in 1991 eventually spread throughout his body. Three years ago he started chemotherapy, which made him so ill that he soon stopped the treatment.
Eight weeks after stopping chemo, cancer claimed his life.
He was 77 years young.
I also know the heartbreak involved with losing someone to this horrible disease. My grandfather passed away from lung cancer in 1995. We were incredibly close. He was vibrant and active and far too young, at 69, to have cancer steal his life.
Cancer does not discriminate.
It affects both the young and the old. The rich and the poor. The once healthy and the strong and the chronically ill and the weak.
Odds are it affects someone you love too.
On Saturday, November 6th, from 8:45-9:45am, Midtown is sponsoring the Second Annual Bootcamp Against Cancer, which honors the memory of Susan’s dad and all those who have lost their lives to this disease.
A $20 donation to the Rochester American Cancer Society gets you a great workout, fun prizes, and refreshments following the camp. 100% of the proceeds raised will go toward finding a cure for cancer.
The Bootcamp Against Cancer will feature:
Guests are welcome, so grab a friend and sign up at the front desk with your $20 donation. Over $800 was raised at this bootcamp last year, and Susan would love to raise even more this year.
How has cancer affected your life?
Read any article about weight-loss tips or healthy living and you will undoubtedly find a line in it that knocks the so-called “fancy gym.”
It might say something like:
“You don’t need a fancy gym membership to get in shape.”
Or
“Fancy gym memberships won’t take off the pounds.”
Or
“Who needs to go to a fancy gym when staying active is as simple as lacing up your sneakers and hitting the road. ”
These statements are true, to a certain degree. No one needs the new iPhone, the NFL Sunday Ticket, the state-of-the-art laptop, or the leather sectional when the wool one was just fine. These upgrades might make your life more fun or more comfortable, but these are wants, not needs (although my husband might beg to differ about the NFL Sunday Ticket).
But where emotional and physical well-being are concerned, I have absolutely no problem with admitting that I am deeply in love with my “fancy gym.”
Here’s why.
I have belonged to and visited other gyms. And while the experiences haven’t been terrible, these other establishments do not hold a candle to the environment, support, and facilities of Midtown. It’s the atmosphere of Midtown that has made it so much easier to attain my fitness goals.
At Midtown, if I have a question about how to work a machine, I can find a fitness attendant or personal trainer within seconds who is willing to drop everything to help me. They are highly visible. They are incredibly knowledgeable. And they have never, ever made me feel like my question was unimportant or silly, even when my question was, “Um, how do you start this Arc Trainer?” and the answer was, “See this large, green QuickStart button? Press it.”
At Midtown, I can work out, have lunch, take a tennis lesson, attend a yoga class, and get a massage, all without ever leaving the grounds. And on my way out, I can skip the Starbucks run by grabbing an iced coffee in the cafe. Considering my schedule is anything but flexible, having everything under one roof is very convenient.
At Midtown, my children are able to enjoy 4,000 square feet of Pure Kiddie Heaven in Kidtown, where they are enthusiastically greeted by name every time we arrive by the friendly, energetic, warm, and helpful associates who work there. My 21-month-old twins love the people who work in Kidtown so much that they yell the name of their favorite staff member the minute I push them through the door in the stroller. Where once they clung to me and cried, they now practically trip over their own feet to rush into the play area, leaving me in their Cheerio-laden dust. They love being there because the staff members take the time to make each experience a joy for them. And this makes my workouts all the more productive because I do not have to worry about them for one second.
At Midtown, the staff I’ve met ask me about my training. They’ve offered me tips to improve. They are genuinely interested in me and my progress. And the staff members I do not know personally are always supremely friendly and accommodating. Encouragement means everything when you’re training for a solo-sport event, like a marathon or half-marathon.
At Midtown, the facilities are always clean. There are towels on the racks at all times, the rugs and floors are grime-free, and the locker rooms and bathrooms are spotless, even during high-volume times. The club does not have the funky gym smell I immediately noticed in other clubs. Working out in a clean club makes a difference. It helps me enjoy my time there, and it encourages me to stay longer.
At Midtown, I have never had to wait for a treadmill. I’ve only ever had one instance where a machine wasn’t working. The treadmills and ellipticals are replaced every year, even if they’re in perfect working order, to ensure the best experience for the members using them.
At Midtown, the pool is an oasis, especially in the hot summer we’re experiencing in Rochester. I don’t belong to a country club, but I’d imagine the atmosphere is similar to the one in the outdoor pool area, minus the pretension.
I’m always with at least one of my young children, but that doesn’t stop me from looking longingly at the people reading on lounge chairs, or enjoying a glass of wine with friends under the umbrellas, and thinking, “Someday, that will be me. It may be 18 years from now, but one day, that will be me!”
At Midtown, the opportunities to make new friends and business contacts abound. From tennis socials to Sunshine Yoga on the Great Lawn to PowerNet meetings, for me, belonging to Midtown has been about gaining a new community of like-minded individuals. And it’s a community to which I feel lucky to belong.
And this is why you’ll never find me knocking my “fancy gym.”
How does your membership make a difference to your fitness goals?
Today marks the debut of a regularly occurring feature called “Ask the Trainer.”
At some point, each of us has likely had a question about our training programs, our workouts, our injuries, or whether that glazed doughnut we ate at 11pm will add back on every calorie burned in that day’s spinning class.
The Midtown trainers have graciously made themselves available to answer your questions in person (of course), but also here on this blog.
The first trainer who was willing to submit himself to my line of questioning was Bruce Hedlund.
Bruce has 14 years of personal training experience and has run 17 marathons (including 10 Bostons). He has spent his entire career helping people get fit, stay fit, and strength-train:
Kristi: Tell me about your background.
Bruce: I started training when I was 16 years old. The owner of the gym where I worked out encouraged me to enter the field. I realized very early on that training was the only job I ever wanted. I graduated from SUNY Cortland with a B.S. in Exercise Science, and I am a Certified Strength and Conditioning Specialist. In addition to working as a trainer for Midtown, I am also the Strength and Conditioning Coach for the Rochester Americans, and for Penfield High School.
Kristi: My friends and I are always debating whether it’s best to work out in the morning or at night. Which is best?
Bruce: Some studies show that working out in the morning may boost your metabolism and expend more calories throughout the day; however, the best time to work out if when you have available time. If you’re not a morning person, it doesn’t make sense to exercise in the morning. The first step to creating a workout schedule is finding a time that you can consistently stick to.
Kristi: What’s the best way to firm up the abdomen and strengthen abdominal muscles following pregnancy and childbirth?
Image courtesy of Spencer Olinek
Bruce: I would recommend strengthening the deep abdominal muscles via plank (prone position) variations. Also, performing dead bugs and belly flatteners will help strengthen the deep abdominal muscles. Also, include lower back strengthening exercises such as: lower back extensions, side bridges and bridge variations.
Kristi: What’s the best way to treat shin splints?
Bruce: The Dixie cup ice massage! Fill a small bathroom cup with water and freeze it. Once the water is frozen, take out the cup and use it to massage your shins for 15 minutes each. Also, perform some strengthening exercises with a resistance band (or even a towel). However, while you are experiencing pain, reduce your activity, and take the time to ice, stretch, and strengthen.
Kristi: If a person has limited time to work out and wants to lose weight, should he/she spend more time on cardio or weights?
Bruce: Both! Shorten cardio time by performing intervals: After a three-minute easy warm-up, perform 20 seconds of a “hard” phase followed by an easy phase of 40 seconds. Perform 10 reps. This 13-minute workout will be a quick way to burn calories! For strength-training, include multi-joint exercises such as: dumbbell squats to shoulder presses, or reverse lunges to bicep curls. Include a “pulling” exercise, such as a lateral pull down or a free-motion lateral pull down, or a Technogym seated row.
Kristi: Do you advise eating or fasting before working out? According to several recent studies, if the goal is to burn fat, fasting is best. What do you think?
Bruce: I would recommend eating prior to exercise. They key is to eat something that doesn’t upset your stomach. Even 12 ounces of a sports drink (like Gatorade) would assist you in your workout. Another option is to eat a banana and half a bagel with peanut butter. You want to take in calories to give your body energy for the workout plus stay hydrated.
After exercising, you should refuel to help you recover from your workout. Try to eat something like a peanut butter and jelly sandwich on wheat bread or drink a Myoplex recovery shake within 30 minutes after exercise.
Kristi: You’re in great shape, so tell me about your workouts.
Bruce: I work out six days a week. I strength-train 3x a week, and I run about 30-35 miles a week. For cardio workouts, I include jump rope intervals, hill repeats, metabolic circuits with medicine ball throws and tire flips, and long runs of 10 miles each.
Kristi: What do you like best about being a trainer?
Bruce: Watching my clients make progress and changing their lives!
Thanks, Bruce!
Got a question you want a Midtown trainer to answer? You can post your question as a comment, or email it to me at kristi@meetme-atmidtown.com. If you email the question, I will ask it anonymously on your behalf, and post the question and answer (but not your name) on the next “Ask the Trainer” post.
Let’s hear it. What do you want to know?
