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Winston Salem Gyms : How to Determine Your Heart Rate Training Range

August 14th, 2010 by Winston Salem, under winston salem gyms. No Comments

1. Heart Rate Reserve – the Karvonen Formula

• Find your Resting Heart Rate (RHR)

• Find your Predicted Maximal Heart Rate (HR max)

• HR max = 220 – age

• Find your Heart Rate Hold (HRR)

• HRR = HR max – RHR

Find the lower limit of your Heart Rate Training Range

• Multiply your HRR by 50 percent and add your RHR

• HRR x .50 + RHR = Low Target Heart Rate

Find the upper limit of your Heart Rate Training Range

• Multiply your HRR by 85% and add your RHR

• HRR x .85 + RHR = High Target Heart Rate

2. Percent of Heart Rate Max

• Find your Predicted Maximum Heart Rate (HR max)

• HR max = 220 – age

Find the lower limit of your Heart Rate Training Range

• Low Target Heart Rate = HR max X .50

Find the upper limit of your Heart Rate Training Range

• High Target Heart Rate = HR max X .90

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Winston Salem Gyms : Aerobic Exercise Recommendations

August 13th, 2010 by Winston Salem, under winston salem gyms. No Comments

The following recommendations are based on recommendations from the ACSM

Mode

Type of exercise – what’s aerobic exercise?

Frequency

3 to 5 days each week

Duration

20 to 60 minutes of continuous aerobic activity

Intensity

50 to 85 percent of maximal aerobic capacity (VO2 max), or

50 to 85% of Heart Rate Reserve, or

60 to 90 percent of Maximal Heart Rate

• Low Intensity: 35 to 60% of Heart Rate Max or 50 to 60% of Heart Rate Reserve

• Moderate Intensity: 60 to 80% of Heart Rate Max or 60 to 70% of Heart Rate Reserve

• High Intensity: 80 to 90% of Heart Rate Max or 70 to 85% of Heart Rate Reserve

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Winston Salem Gyms : Tips for Buying Athletic Footwear

August 12th, 2010 by Winston Salem, under winston salem gyms. No Comments

• footwear ought to fit properly

• “toe room” – neither the large or little toe extends over the side

• heel – snug without pinching or slipping

• inside of shoe must be made of firm material to prevent the foot from collapsing inward

• arch supports provide good fit, support, and comfort

• try on several pairs of shoes when purchasing athletic shoes

• consider shopping at an athletic shoe store with a reputation for knowledgeable employees

• choose the shoes that go with the sport

• shop for footwear in the afternoon when your feet are the biggest

• replace shoes every 3-9 months or every 300-500 miles (depending upon the activity)

• be sure the shoe is comfortable and fits you!

Running Shoes

• adequate cushioning for shock absorption

• provide arch and heel support

• padded heels

Walking Shoes

• flexible sole

• heel cushioning

• too much cushioning in the toe of the shoe could make you trip

Aerobic Dance Shoes

• well cushioned footwear

• overall good support

• firm yet flexible sole

• hi-top variety if you’ve ankle problems

Specialty Footwear

• There are shoes for specific activities, basketball, biking, golf, etc.

The key is to find a shoe that matches and provides adequate support and stability

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Winston Salem Gyms : Exercise Clothing

August 11th, 2010 by Winston Salem, under winston salem gyms. No Comments

How you dress can make a difference in the performance and reduce the risk of injury from hypo or hyperthermia!

Cold Weather Activities

• Wear a few layers of light clothing the allow air circulation

• Clothing ought to enable sweat to evaporate

• Wool or synthetic material like polypropylene dries rapidly

• Wear a hat to avoid hypothermia – 30 to 40 percent of the bodies heat is lost from the head

• Gloves could be appropriate contingent upon the activity

• Sweatproof sunscreen is encouraged for activities on the snow

Warm Weather Activities

• Wear loose fitting clothing

• Don’t change clothes when they become wet – as sweat evaporates it cools you

• Wear nylon, linen clothing, or clothing made of synthetic material like Coolmax

• Prevent polyester or plastic clothing, in particular with elastic bands at the wrist, ankles, and neck which promote sweating

• Wear light colored clothing to reflect heat rays

• Sunscreen will be necessary for outdoor activities – look for waterproof and sweatproof with an spf of at least 15

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Winston Salem Gyms : Home Exercise Equipment

August 10th, 2010 by Winston Salem, under winston salem gyms. No Comments

When you pick to exercise with specific exercise equipment , you are able to find a selection of price ranges to fit any budget.

Pre-owned equipment is also available through the newspaper or stores that sell used equipment.

Be sure your decision about equipment meets your fitness needs!

Stationary Bicycles

• Prices range from $200-$3500

• More expensive models feature electronic devices to monitor heart rate and calories burned, and allow for varying pedal resistance and terrain

• Provides non-impact aerobic exercise for the lower body

• Models are available with optional arm ergometers to exercise the upper body as well

• Authorizes for exercise while reading or watching TV to prevent boredom

Treadmills

• Prices range from $200-$8000

• Models vary from those with a non-electronic belt that moves over rollers to electronic ones with a selection of speeds and grades (incline) and the capability to monitor heart rate, blood pressure, and calories burned

• the kind of motor, ability to change the grade electronically, and the monitoring equipment are what will increase the price

• Provides non-impact aerobic activity to the lower body

• Allows for walking or jogging in a climate controlled atmosphere on a smooth surface

Rowing Machines

• Prices range from $200-$3500

• Provides for non-impact aerobic activity to the upper and lower body

• Individuals with back problems should consult their doctor before starting a workout program with a rowing machine or try other kinds of exercise equipment

Cross Country Ski Machines

• Prices range from $300-$750

• Provides the ultimate non-impact aerobic exercise to the upper and lower body

• PRACTICE in the store before you decide to purchase! the synchronized upper and lower body movement this machine requires may not be for you!

Step Benches

• Prices range for $20-$60

• Provides aerobic activity while watching your favorite Television program or with a step aerobics tape

Stairmasters

• Prices range from $50-$3000

• Provides for aerobic activity to the lower body

• People with back of knee problems should consult their doctor before buying this equipment

• Walking up and down a flight of stairs can provide the same quality of exercise!

Free Weights

• Free weights range from $4-$150

• Professional instruction is encouraged before beginning a home workout program with free weights to prevent serious injury

• Water bottles, soup cans, and over-sized rubber bands may be used as free weights

Weight Training Machines

• Multi-station machines range from $500-$5,500

• More costly than free weights but could be safer

• Resistance machines isolate specific upper and lower body muscle groups

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Winston Salem Gyms : Inexpensive Exercise and Sporting Activities

August 9th, 2010 by Winston Salem, under winston salem gyms. No Comments

Outdoor

• Walking

• Jogging

• Hiking

Indoor

• Exercise shows on television

• Exercise video tapes

• Calisthenics

• Jumping rope

• Dancing

• Stair climbing

Sports

• Soccer

• Basketball

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Winston Salem Gyms : Getting Fit At Home

August 8th, 2010 by Winston Salem, under winston salem gyms. No Comments

Exercise doesn’t have to happen in a fitness center or club. You can pick to train in the comfort, convenience, and privacy of your own home or neighborhood.

The key is to do something! Doing anything is better than nothing!

Finding the Time for Exercise

• Find the time – for one week write down where you spend your time, you must be able to find points that may be changed to free a bit of time everyday.

• Begin by increasing your daily activity – walk to the post office or store, take the baby or the dog for a walk, take a walk up and down the stairs for that coffee break, walk on your lunch break, when you sit most of the day get out of your chair every 20 minutes and move around the office, garden.

• Schedule an appointment to exercise – people who workout in the morning are often more likely to stick to their programs because work and family obligations are less likely to interfere, schedule a time that works best for you and stick to it!

• Exercise while waiting – for the kids to complete their piano lesson, soccer practice etc.

• Consider buying home exercise equipment – prior to deciding to invest be certain you’ll use it. Durable equipment isn’t inexpensive!

• Be sure to take turns giving your significant other or friend a break to train – by watching the children or sitting with a family member that can’t be left alone.

• Make exercise a high priority – when getting in shape is your goal you must make exercise a priority to reach that goal.

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Winston Salem Gyms : The Benefits of Exercise

August 7th, 2010 by Winston Salem, under winston salem gyms. No Comments

Regular exercise and physical activity are extremelyimportant and advantageous for long-term health and well-being.

For a comprehensive resource, see “Physical Activity and Health – A Report of the Surgeon General.”

Health Benefits of Exercise and Physical Activity

• Decrease the risk of premature death

• Decrease the risk of developing and/or dying from heart disease

• Decrease high blood pressure (BP) or the risk of developing high blood pressure (BP)

• Reduce high cholesterol or the risk of developing high cholesterol

• Lower the risk of developing colon cancer and breast cancer

• Decrease the risk of developing diabetes

• Reduce or maintain body weight or body fat

• Build and maintain healthful muscles, bones, and joints

• Lower depression and anxiety

• Improve psychological well-being

• Enhanced work, recreation, and sport performance

Links to other Health Organizations

The American Cancer Society

The American Heart Association

The American Diabetes Association

National Institutes of Health

Advantages of Aerobic Exercise

• Increased maximal oxygen consumption (VO2max)

• Improvement in cardivascular/cardiorespiratory function (heart and lungs)

o Increased maximal cardiac output (amount of blood pumped every minute)

o Increased maximal stroke volume (amount of blood pumped with each beat)

o Increased blood volume and ability to carry oxygen

o Lowered workload on the heart (myocardial oxygen consumption) for any given submaximal exercise intensity

• Increased blood supply to muscles and ability to use oxygen

• Lower heart rate and blood pressure (BP) at any level of submaximal exercise

• Increased threshold for lactic acid accumulation

• Lower resting systolic and diastolic blood pressure in people with high blood pressure

• Increased HDL Cholesterol (the good cholesterol)

• Reduced blood triglycerides

• Lowered body fat and improved weight control

• Improved glucose tolerance and reduced insulin resistance

Advantages of Weight Training

• Increased muscular strength

• Increased strength of tendons and ligaments

• Potentially improves flexibility (range of motion of joints)

• Reduced body fat and increased lean body mass (muscle mass)

• Potentially lowers resting systolic and diastolic blood pressure

• Positive changes in blood cholesterol

• Improved glucose tolerance and insulin sensitivity

• Improved strength, balance, and functional ability in older adults

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Winston Salem Gyms : Selecting a Fitness Trainer

August 6th, 2010 by Winston Salem, under winston salem gyms. No Comments

Selecting the perfect trainer could be the difference between a successful workout program and an unsuccessful program. Be very selective when selecting your trainer.

Below are frequently asked questions that people looking for trainers often ask. Ask yourself these questions to determine when your trainer is the best for you.

Is the trainer within your budget?

You can expect to pay between $20 and $100 an hour for your trainer. A number of trainers will offer decreased package rates when you buy more than one session.

Is your fitness trainer available when you intend to work out?

Make certain that the trainer can accommodate your schedule.

Does the trainer have a certification, degree, or background in a related medical or exercise science field?

A certification or degree will assure that your trainer can construct a exercise program that will fit your needs.

Make sure the certification is a national recognized organization (ACSM, NSCA, ACE, AFAA, IDEA, etc.). Every person’s fitness program ought to be different to accommodate different needs.

Does your trainer have a current certification in CPR and First Aid?

Safety during your fitness program is very important. the trainer needs to have the knowledge to assist in an emergency.

Does your trainer or facility require a health screening or release from your physician before beginning your fitness program?

If you’ve special needs during your exercise program that are results of a past injury or medical problem, a specialist trainer will discuss any exercise considerations with the physician.

How does the trainer interact with her/his clients during the exercise session?

An interested trainer will use hands on help, such as touching the bicep during a bicep curl as you concentrate on that muscle during the exercise.

If you are uncomfortable with hands on help, they need to provide encouragement and motivation.

You probably won’t want to pay $100 an hour for your fitness trainer to only count your repetitions during the fitness session.

Demand more for your money.

Are you comfortable with your trainer’s gender?

Some individuals like working with a fitness trainer of the same sex, and others prefer the opposite sex.

Do you feel that you’ll get along with the fitness trainer?

So that you can have the best working relationship, you should be certain that you lie your fitness trainers personality.

The two personalities should click. Carefully interview the trainer to see what approach he or she would have with you.

Is your fitness trainer willing to design a fitness program that you understand?

You should always know why you are doing a certain exercise. Your workout program should be developed so that you can participate in the workout program without your personal trainer at all times.

Does your trainer exhibit good listening skills and communicate well?

You want your fitness trainer to be able to address your need. When the fitness trainer does not communicate effectively, you won’t know what to do during the exercise session.

A specialist trainer will never make you feel uncomfortable to ask questions.

Does your personal trainer address your objectives or expectations?

In the beginning of your exercise program, he/she ought to sit down with you to address why you intend to start a exercise program, what you expect to get out of the exercise program, and your goals that you intend to achieve during the exercise program.

Does your personal trainer provide you with clear cancellation policies and billing procedures?

Before starting, make sure you understand all policies attached to your fitness program.

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Winston Salem Gyms : Getting Started With a Fitness Program

August 5th, 2010 by Winston Salem, under winston salem gyms. No Comments

Do I need to see my physician before I start working out?

In order to start your exercise program safely and effectively, answer the following questions to the best of your knowledge, and follow the directions at the end of this section.

If you are unsure of any answer, it is advised that you see a doctor to accurately determine the safety of beginning an workout program.

If have been told by a doctor that you have any cardiovascular disease, pulmonary disease, or metabolic disease such as diabetes, obtain permission from your doctor before starting or changing your exercise program.

1. Are you a man over 45 years old?

2. Are you a woman over the age of 55? Or, are you less than 55 years old and past menopause, but not taking estrogen?

3. Has any male member of your family died of a heart attack before age 55? Or, has any female member of your family died of a heart attack before age 65?

4. Do you smoke cigarettes or tobacco products?

5. Has a doctor ever told you’ve high blood pressure? Or, has your blood pressure been measured more than once at greater than 140 over 90? Or, do you take high blood pressure medicine?

6. Has your physician ever told you that you’ve high cholesterol? Or, do you know when your total cholesterol is greater than 200? Or, is your HDL cholesterol less than 35?

7. Do you consider yourself physically inactive at work and during your leisure time?

When you responded “yes” to more than one of these questions it is advised that you see a physician before pursuing a vigorous fitness program. Guidelines for Exercise Testing and Prescription, ACSM (American College of Sports Medicine), 5th Edition, 1995.

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