Archive by Author
Winston Salem Gyms : Increased Muscle With Increased Mileage?
September 3rd, 2010 by Winston Salem, under winston salem gyms. No Comments
Upping your running mileage creates physiologic changes that support endurance. As you increase mileage, your legs build up more muscle mass to tolerate the increased work they need to do.
When you feel sore after a run, it indicates that a small amount of injury occurred to certain muscle groups. Our bodies respond by repairing the area of injury and building more muscle mass.
This increases endurance and overall strength. Muscle mass is enhanced in a few ways via these physiologic adaptations
Increased capillaries
Capillaries, the body’s smallest blood vessels, bring oxygen and fuels in, and waste products, such as carbon dioxide, out of the cells. Longer runs increase the number of capillaries per muscle fiber, bettering this delivery and removal system.
More myobglobin
Myoglobin carries oxygen from the cell membrane of the muscle cell to the mitochondria for energy production. Increasing running mileage leads to higher myoglobin content in muscle fibers, with more oxygen delivered to those fibers.
Mighty mitochondria
Mitochondria, the aerobic energy centers in the cells, increase in number and size in the muscle fibers as you increase your runs. Enzymes in the mitochondria speed up aerobic energy production, increasing enzyme activity and assisting maintain a faster pace while running.
Glycogen storage
Glycogen is the storage form of carbohydrate. As your mileage increases, more and more stored glycogen is used. Glycogen depletion stimulates muscles to store more glycogen.
As you can see, these physiologic changes, thus of an increase in running mileage, support your leg muscles in becoming larger and stronger.
You don’t have to worry about your leg muscles growing exponentially with each added mile in your run because the hormone estrogen avoids muscles from getting too big or too bulky.
Rather, your leg muscles will become lean mean running machines! In addition to these physiologic changes, your body also uses fat as an energy source at a higher rate than carbohydrates and glycogen. the kind of muscle fibers in the legs is also transformed.
Slow-twitch fibers in muscle help in endurance because they have a higher proportion of the adaptations listed above.
Longer runs give your fast-twitch muscle fibers, ordinarily reserved for sprinting or power actions, more of the characteristics of slow twitch fibers. Additionally, feel good about your new pants size. Your legs will take you where you wish to go!
Tags: exercise, Fitness, Fitness Tips
Winston Salem Gyms : Altitude Training – Does It Work?
September 2nd, 2010 by Winston Salem, under winston salem gyms. No Comments
Hypoxic training is a method of training that lowers the availability of oxygen to the body.
Some people , including many athletes, believe that it can lead to physiological changes that allow the blood to carry more oxygen and thereby improve physical endurance.
The question is – does this theory hold water? Because of the inconclusive nature of the studies done so far, the answer to that question is still up in the air.
What scientists do know is that constant exposure to low levels of oxygen can do more harm than good to the body. It can cause chronic stress, detraining, and edema (fluid buildup in the lungs and brain).
In some cases, blood can thicken too much, raising the risk of death due to blood clotting.
A number of athletes, however, have found that intermittent hypoxic training in combination with regular training has improved their level of performance.
Others feel that sleeping or living at high altitudes (or simulated high-altitude environments) and training at low altitudes increases their endurance.
This is known as the LHTL (Live High Train Low) method and is supposed to counteract the effects of detraining while enhancing performance by an typicalof 2 to 3%.
Heading for the hills isn’t the only way to achieve the effects of hypoxic training.
As you mentioned, there are now quite a few ways to simulate high altitude training, like breathing intermittently with a nitrogen mask, sleeping in a nitrogen tent, living or sleeping in a barometric chamber, and living in a nitrogen house.
Nitrogen replaces a proportion of the oxygen in the air in many of these methods, leading to oxygen deprivation and thus creating a hypoxic environment.
Nevertheless, all these tools come with disadvantages and might not work for everyone, so it’s best to consult with a health care provider when you are thinking of using them.
Tags: exercise, Fitness, Fitness Tips
Winston Salem Gyms : Train In The Morning Or At Night?
September 1st, 2010 by Winston Salem, under winston salem gyms. No Comments
First, let’s just acknowledge that it’s great that you are working out, regardless of the time of day. You could notice that a number of fitness facilities on campus and in the community have responded to your need by staying open late or even 24 hours a day.
From a physiological standpoint, working out at night is no different than working out during the day if that is what your schedule dictates.
Just remember to hydrate before, during, and after your routine. It’s also best to eat a little prior to deciding to train – a piece of fruit or a power bar will do the trick.
If you find yourself hungry after your workout, your body may recover better with some sustenance as well.
For tips on eating and working out, see Is it better to eat before or after exercise?
When attempting to determine which time of day is best for your workout, consider the following
• Working out at night may disrupt sleep for some person. If you have noticed a change in the sleep habits, try to shift your workout earlier in the evening. If possible, avoid any “workout drink” that could be caffeinated or full of sugar.
• Though research is mixed and ever-evolving, some evidence shows that people who workout in the morning are better able to stick to their routine. However, when another time of day works well for you, keep it up and do what feels best.
• If you are exercising at night, whether in a park or other public space, or commuting between home and a fitness facility, pay extra attention to your safety and think about locating a workout partner (safety in numbers).
As far as feeling tired during the middle of the day, that may be related to not getting enough sleep at night.
The recommended amount of sleep per night falls between 6 to 10 hours for most individuals.
When your nighttime exercise routine is fairly new to you, it may take your body a little time to adjust.
A lot of individuals who exercise consistently actually report experiencing more energy from their athletic endeavors.
As mentioned above, nutrition and hydration have a big impact on our bodies, namely our energy levels.
When your diet is deficient in any nutrients or high in sugars that can send your blood sugar (and energy levels) on a roller coaster, you might want to consider how to balance your meals and snacks.
In conclusion, you may find that squeezing in a 20 to 30 minute power nap during the day could help, not only to keep you refreshed, but to also allow for additional energy while you train.
Tags: exercise, Fitness, Fitness Tips
Winston Salem Gyms : Exercising While Injured
August 31st, 2010 by Winston Salem, under winston salem gyms. No Comments
Just because you cannot be on your feet does not mean you ought to be sitting on your butt all the time.
Truly, studies have shown that exercising can help certain injuries heal faster, when it is done properly and without too much weight.
Notwithstanding, since excess weight or repetition can lead to reinjury, these exercises should always be done below the close supervision of a healthcare provider or medical expert.
In addition to the exercises listed in the Alice archives (see Exercise for the physically challenged and Weight loss guidelines for someone with limited to no mobility), you can also try Pilates or Yoga.
These exercises could be easy on your foot and can improve your posture, flexibility, and balance.
To start, you may find a class and let the instructor know about your injury or get your hands on a video or DVD and fast-forward past any parts that involve any fancy (or basic) footwork.
If your cast is waterproof, swimming and water aerobics will give you a great workout without straining your foot. It is also a good excuse to take a look at the pool boy, or rather, the pull-buoy.
This is a piece of foam or other soft substance that goes between your thighs while you’re in the pool, authorizing your lower body to float and making your upper body do all the work.
Tags: exercise, Fitness, Fitness Tips
Winston Salem Gyms : Does Exercise Enhance Sex Drive?
August 30th, 2010 by Winston Salem, under winston salem gyms. No Comments
As you may have already noticed, working out at the fitness center might help you with workin’ it in the sack.
In addition to increasing aerobic capabilities and muscle strength, exercise has also been linked to a high-revving sex drive. All three of these effects are certainly advantageous below the sheets.
Besides possibly enhancing your self-image, which is beautiful sexy in itself, exercise also leads to the release of certain chemicals known as endorphins.
The release of endorphins is thought to lead to a subsequent release of hormones that pump up a person’s sex drive.
Even low-intensity activities, like yoga or tantra, might do a little somethin’ somethin’ by increasing blood flow to the genitals and increasing arousal.
Exercise might also offer a lift to some men who experience erectile dysfunction (ED), which could be caused by poor blood flow to the genital region, including the penis.
Working out gets the heart pumping and improves circulation so that all parts of the body get theirs – their share of blood, that is.
What’s more, a relationship has been shown between a man’s bulging waistline and a higher risk of ED due to underlying heart conditions.
All of this means that exercise is doubly beneficial because it can help with weight loss to get both the ticker and the pecker back in shape.
Women, no need to feel left out – being physically active may also increase blood flow to the vagina and clitoris, and make a low libido a thing of the past.
With all the other well-known health advantages of exercise, is not it great to see how all that sweat can turn into something so sexy?
Tags: exercise, Fitness, Fitness Tips
Winston Salem Gyms : Burn More Calories By Swinging Arms While Walking?
August 29th, 2010 by Winston Salem, under winston salem gyms. No Comments
Burning calories doesn’t have to be an uphill battle, though walking up a hill with a 15 degree slope will cause you to use a third more energy than walking on a level surface!
Both terrain variation and swinging of the arms will increase caloric expenditure during a walk. Terrain variation is in particular helpful.
Walking downhill actually uses about the same amount of energy as walking on a flat surface, unless it is unsteady terrain.
Working to keep your balance will burn more energy, unless the surface makes you so unsteady that you have to walk significantly more slowly.
So varying terrain may be very healthful, just remember to wear ankle-supporting footwear, especially if walking along unpaved paths or trails.
Arm-swinging will also increase calorie-burning, lends power to your walking, and helps with balance.
Swinging the arms can burn 5 to 10 percent more calories than walking without arm-swinging. Here are some tips to maximize this benefit and minimize injury
• Be cautious not to clench your fists, as this can interfere with circulation
• Bend elbows at 90 degrees and keep arms close to the body
• With each step, the arm opposite your forward foot swings straight out rather than diagonally
• Be sure to keep the arm coming forward low – it shouldn’t go above breastbone
• Arm “pumping” and other more exaggerated arm movements aren’t necessarily helpful in the propelling or calorie-burning department.
Tags: exercise, Fitness, Fitness Tips
Winston Salem Gyms : For Weight Loss Does Distance Or Speed Matter Most?
August 28th, 2010 by Winston Salem, under winston salem gyms. No Comments
Intensity and duration of exercise are mutually exclusive. It’s hard to stay active at the highest intensity for a long period of time. Many times, exercise is either at a higher intensity for a shorter period of time, or at a lower intensity for a longer period of time.
A advantage of walking at a faster pace is that it helps improve cardiovascular function andlevel of fitness. In time, a individuals who trains at higher levels of intensity can slowly increase his or her exercise time, building up endurance.
A advantage of walking at a slower pace is that it allows a individuals to stroll for a longer duration before becoming tired, which helps to build up endurance.
In time, a individuals can slowly increase the intensity (speed up his or her walking), improving his or her fitness level. Improvements in fitness occur by increasing the body’s use of oxygen (a.k.a., oxygen consumption).
Whether the intensity is high and duration is short, or the intensity is low and duration is long, relatively the same amount of oxygen is utilized and the same number of calories is expended.
One mode of exercise is no better than another – for intensity or duration. What really counts is to be consistent in any activity you choose to do.
Mixing it up – some days going for intensity – shorter, faster walks; some days going for endurance – longer, slower walks – can keep you on your toes (pun intended).
It can also make your exercise routine more intriguing, fit into any schedule, and keep you and your buddy satisfied and happy.
Tags: exercise, Fitness, Fitness Tips
Winston Salem Gyms : Should I Change My Workout?
August 27th, 2010 by Winston Salem, under winston salem gyms. No Comments
The body adapts to weight training, so you will not see results if you continue with the same routine.
After weeks or months of training, the same exercises that once exhausted you may seem almost effortless.
To experience continued betterment in fitness, you need to challenge your body by making your workouts progressively harder in one way or another.
Although individuals change at different rates, it’s ordinarily advised that individuals make several alterations in their program every 4 to 8 weeks for continued results.
You do not need to transform your entire workout, but modifying your routine slightly will help keep your muscles challenged.
Here are some basic training variables to take into consideration when you’re changing your workout, but only change one variable at a time
Frequency
This refers to the number of times you work a muscle per week; 2 to 3 times per week is optimal. Muscles need rest between workouts, so leave at least 24 to 48 hours between training the same muscle.
Resistance
This refers to the weight used to perform the exercise, which could be in pounds or kilograms. the weight will affect the amount of repetitions and the amount of sets you are able to do.
Beginners ought to use weights that allow them to do 12 to 15 repetitions and 1 to 2 sets of each activity.
Be certain to use trial and error to find the appropriate resistance level – decrease the weight if you can only lift it a few times; increase the weight if you can easily lift it sixteen times or more.
If/When you’re upping the amount of resistance you use, do not increase it by more than 5% weekly.
Repetitions
Also called “reps,” this term refers to one complete action of an exercise. the heavier the weight, the fewer the volume of repetitions you need to perform. Beginners should start with 1 to 2 sets of 12 to 15 repetitions.
The last repetition should be somewhat challenging to finish – again, change the weight you use if this number of reps is too easy or hard.
Training Sets
These are a pre-determined number of repetitions of a specific activity. Beginners start with 1 to 2 sets of each exercise and increase the number of sets as they become stronger.
Rest and Recovery
This refers to the period of time between sets and between training sessions. As you increase resistance, you’ll need longer periods of rest, so your muscles can recover.
Rest for at least 30 seconds between sets and for 24 to 48 hours between training sessions for the same muscle group.
Training Method
As you become stronger, you might progress to more advanced variations of activities for each muscle group. Performing such exercises stresses the muscle(s) in slightly different ways.
For even more variety, try throwing some following suggestions into the mix
• Be certain to work a different combination of muscle groups each day – i.e., back and biceps one day; chest, shoulders, and triceps one day; and legs and abdominals one day.
• Do a sum body workout 2 or 3 times a week.
• Change the order in which you perform exercises (although bigger muscles should be trained first).
• Raise (or decrease) the amount of activities for each muscle group.
• Make sure to vary the type of exercises you do – i.e., progress to more advanced activities; use free weights; and/or vary the machines you use.
Remember that if you increase resistance, you need to decrease repetitions and increase recovery time between exercises.
If you add more sets, you will need to decrease the number of repetitions.
It might help to work with a Certified Personal Trainer to develop a schedule you are able to work with over a period of months, tailored to your needs, abilities, and fitness goals.
Tags: exercise, Fitness, Fitness Tips
Winston Salem Gyms : Calories Expended During Certain Activities
August 26th, 2010 by Winston Salem, under winston salem gyms. No Comments
ACTIVITY* Calories expended in 30 minutes Male (175 lbs) Calories expended in 30 minutes Female (135 lbs)
Biking 12-13.9 mph (moderate effort) 334 258
Circuit Training 334 258
Stretching, hatha yoga 167 129
Dancing – general 188 145
Dancing – ballet, modern 251 193
House Cleaning – vigorous (mop, wash car) 188 145
House Cleaning – light (dusting, vacuuming) 104 81
Playing w/ children moderate – walk/run 167 129
Gardening 209 161
Mowing lawn – Hand mower 251 193
Running – 6 mph 418 322
Jogging 292 225
Basketball – Game 334 258
Children’s Games 209 161
Football 334 258
Frisbee 125 97
Horseback Riding 167 129
Skating 292 225
Soccer 292 225
Softball/Baseball 209 161
Tennis 292 225
Hiking 251 193
Walking – 4 mph, level surface 167 129
Walking – leisure 146 113
Canoeing/Rowing – moderate 292 225
Kayaking 209 161
Swimming laps freestyle – moderate 334 258
* Data from ACSM Resource Manual for Guidelines for Exercise Testing and Prescription Third Edition
Tags: exercise, Fitness, Fitness Tips
Winston Salem Gyms : Need Be sure to help Figuring Out What Qualifies as Physical Activity?
August 25th, 2010 by Winston Salem, under winston salem gyms. No Comments
Make certain to check Out These Suggestions
There are numerous activities that can be worked into your day that do not involve going to the gym or an aerobics class.
A few alternative ideas are listed below
• Walk! Do it with a friend, find a local trail, go to the mall and walk around awhile before you decide to shop.
Park as far away from your destination as possible and walk. When you live in town, walk to do your errands.
Be sure to take a walk during your lunch break. Walk your dog. It’s easy!!
• Make sure to take the stairs. Make sure to use the stairs whenever you can. Avoid elevators and escalators. If you work on the 35th floor, don’t panic. Make sure to take the elevator to the 30th floor and walk the last five flights.
• Be sure to take up a sport. Call your local parks and recreation department and find out about local softball, basketball, and touch football leagues, racket sports, soccer and etc.
• Jump Rope. It’s cheap, it’s easy, and you can do it anywhere (even in a hotel).
• Play Games. Play with your kids. Try these activities…They’re fun for the whole family.
o In-Line Skate
o Swim.
o Ride your bicycle
• Dance! Learn to dance. Be certain to take tap, ballet, belly dancing, jazz, and etc. Social dancing is popular again.
Be sure to take benefit of classes being offered in your community and have a great time while you’re at it.
• Make sure to get outside!! Attempt some of these outdoor activities…
o Garden! Nearly all people don’t realize it, but gardening is tough work. Make certain to get outside and play in the dirt.
Make sure to get rid of that riding mower and mow the lawn with a hand mower. It’s excellent exercise.
o Go hiking.
o Go canoeing, kayaking, sailing, snorkeling or surfing.
o Attempt Horseback riding.
o Wash and wax your car.
• Clean your house. Vacuuming, mopping, and dusting may be quite a work out.
• Do simple stretching and calisthenics exercises at your desk.
• Do anything that gets you up and moving, and most importantly, have fun!!!!!
Tags: exercise, Fitness, Fitness Tips