Cardio Myths Vs. Facts

Those of you who love to hear your elliptical gearing up at the end of a long day can agree that nothing beats cardio. And of course you know how fantastic it is for your heart and that it's a great calorie burner, but there are some cardio myths out there masquerading as fact. We want to make sure that you have all the correct information to work with so here are five of the biggest cardio myths:

MYTH: For weight loss, cardio is the one & only answer.
FACT:  Of course if you’re pushing yourself on that treadmill or elliptical day in and day out, you will drop weight and you will drop it fast. Cardio alone, however, burns away both fat and muscle, which of course you don’t want.  Make sure the weight you lose is the right kind of weight. You need those muscles!

MYTH: Cardio workouts have to be at least an hour long to matter.
FACT: All body movements burn calories, not just the ones that keep your heart pumping for over an hour. To burn them more efficiently, in fact you should introduce high-intensity interval training to routine which can elevate your metabolism so that you could still be burning up to 38 hours after your workout. Even 10 minutes at a high intensity is beneficial. And a recent study suggests that short, infrequent bouts of slow running can do your heart good.

MYTH: Cardio on an empty stomach torches maximum body fat.

FACT: The idea that if your body doesn't have available food calories, it'll dip into the body's stored supply, thus losing inches & lbs, is simply untrue. Fat burn is consistent whether you’ve eaten before a workout or not. In fact, your body needs energy which comes to you in the form of food. Having a pre-workout snack will actually help you perform better, thus burning more fat in the end.

MYTH: It's important to stay in the "fat-burning zone" if your aim is to burn fat.

FACT: This one is half true. But it's total calories burned (those pesky calories out) that matter for weight loss. A higher intensity workout gets more of those lbs off.  

MYTH: You can skip a legs' strength workout if you've ran or biked.
FACT: Although it may seem like you're working your legs and glutes, you aren't getting any muscle building benefits by running or biking. Building up these large muscles in your body help boost your metabolism so you need to do strength moves along with your cardio. And as an added bonus, strength workouts will make you a better runner and cyclist.

Original: http://www.womenshealthmag.com/fitness/cardio-myths-debunked?cid=Synd_Popsugar_CardioMythsStopBelieving_Content-Fitness_August14_CardioMythsStopBelieving

Corrective Exercise and the Fight Against Inactivity

The technology revolution is not the only force impacting the future of fitness. There is another factor contributing to the changing needs of exercisers: evolution.  Our bodies have been changing since the dawn of human kind. The athletic, hunter-gatherer-nomadic lifestyle has given way over time to a more sedentary and unregulated life for most. A life comprised of largely unilateral movements. The effects of our current day-to-day activity (or lack thereof) have shaped the growing fitness trend known as corrective exercise and postural training.

Corrective exercise techniques can be utilized to help relieve pain and some even claim it can reverse improper posture. 

While corrective exercise is an area of training with many different philosophies, the foundation for these techniques is built around four core methods: massage, stretching, muscle strengthening and deep breathing.

Massage is a treatment meant to relax muscles and restore elasticity to the tissues. Posture-specific massage focuses on small knots and tension points that develop in a muscle when it is overloaded or has suffered trauma, causing joint pain, decreased range of motion, and even chronic stiffness. Combined with corrective exercise, massage techniques, such as foam roller, trigger point therapy and deep tissue work, can release adhesions have been shown to improve posture and enhance mobility .

Stretching is used to impart suppleness to our muscles. Advanced stretching techniques, like Proprioceptive Neuromuscular Facilitation, are often performed with the aid of a corrective exercise specialist. Among the most effective methods for postural stretching, the Mézières method combines numerous muscle groups and promotes better total body posture.

Deep breathing exercises, particularly diaphragmatic breaths, can be incorporated into stretching and massage programs to augment their effectiveness. Expanding and contracting your diaphragm facilitates the simple benefit of stretching your chest muscles and some studies have shown even more comp lex effects like alleviating panic disorders and digestive diseases.

Strengthening your muscles can also help improve your posture, especially when you focus on your core. Use equipment designed to intentionally throw off your balance, like a Bosu ball, to tighten up your core, which will strengthen and lengthen your spine.

These core methods just touch the surface of corrective exercise and there is much debate around what methods are effective. We want to hear from you. What are your experiences with corrective exercise?

Brought to you by LifeFitness

Fit Tip: Cardio Exercise Technique

Don’t cheat your body of a good workout by using poor form. Avoid the mistakes that can affect your workout results and cause injury by focusing on your technique. Next time you go for or a run or jump on the treadmill, keep in mind these dos and don’ts of cardio exercise technique.

Posture

• Don’t slump over the treadmill or elliptical, holding on for dear life. Your hands only belong on the equipment for balance and not support. When you use the equipment as your prop, you are not burning optimal calories and you aren’t effectively working your lower body. Plus, you are putting unnecessary strain on your wrists and back by leaning into the equipment.
• Do straighten up your back, look straight ahead, rest your hands lightly on the rails and get the most out of your workout.

Stride

• Don’t shorten your steps on the treadmill or tip-toe on the summit trainer. Fast and furious doesn’t necessarily equal a better workout. These shallow steps can reduce the benefits of your workout. 
• Do think full range of motion. Taking longer, comfortable strides work the large muscle groups in your legs and burn even more calories in the long run.

Variety

• Don’t get too comfortable with your routine. Becoming adept at your routine is a good thing. Getting to the point where you can do it in your sleep is not. Remember, your muscles can become as bored as your mind.
• Do increase the incline or speed on the treadmill or do a different pre-programmed workout on that elliptical trainer for a change. Challenge your muscles and make sure you aren’t stuck in auto-pilot where you won’t make progress to a strong fit body.

Breathing

• Don’t hold your breath or take shallow breathes while doing your cardio. Your muscles need oxygen to keep moving.
• Do take deep breaths and allow air in through both your mouth and nose when you are walking or running.  Use the "talk test" to figure out if your pace is appropriate. If you are a beginner, you should be able to speak a sentence or two without gasping for air. If you are feeling breathless, slow the pace slightly and focus on deep breaths.   

Follow these tips for good form and get a great cardio workout. 

 This fit-tip was brought to you by Life-Fitness on  10/02/12

Workout Lingo Decoded

Sometimes it can seem like the fitness world has its own language. Add in the ever-changing fads and trends and it can be close to impossible to keep up. That is – unless you’re like us here at Life Fitness. We live and breathe this world, and its language, so we’re here to help you stay on top of it all.

Aerobic/Anaerobic Exercise: Aerobic exercise refers to a workout powered with oxygen. Think long periods of running or biking. Anaerobic exercise is the opposite - powered without oxygen. Generally, that means weight lifting or resistance training performed for short periods of time. 

High Intensity Interval Training: HIIT is a form of interval training that combines short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. These workouts are short, but that doesn’t mean they’re easy.  

Circuit Training: Circuit Training is short sets of strength training or resistance workouts, followed immediately by another set working a different muscle group. There is very little rest between exercises. Many gyms have a set of circuit training machines to help you progress through this type of workout

Functional Training: Simply put, this trend is purposeful training. It focuses on training movements similar to those you would make in every day life, not individual muscles, and involves multiple joints on varied planes. Moves often occur with either the foot or hand in contact with the ground or another object. For example, a medicine ball squat with an overhead lift would work your arms, legs and back – all muscles you would need to lift a heavy box onto a tall shelf.

Target Heart Rate: Target heart rate refers to the percentage of your theoretical maximum heart rate (TMHR) that will maximize the benefits of your workout, without overworking your heart. If you're a beginning exerciser, try to work at about 50 to 60 percent of your TMHR. A moderately fit person should aim for 60 to 75 percent and an advanced exerciser should shoot for 70 to 85 percent. Use this target heart rate tool from Mayo Clinic to calculate yours.

VO2 Max: This is the maximum amount of oxygen the body can use during a period of intense exercise that largely depends on body weight and the strength of the lungs. It’s the point during an exercise where intensity level can continue to rise, but the amount of oxygen you’re taking in does not increase with it. VO₂ max typically declines with age, but the better shape your in, the higher it can be.

Superset: Supersets involve doing two exercises, one after another, with no rest in between. The alternating exercises can be for the same muscle or two completely different parts of your body. For example, you could perform a set of deadlifts, alternating with a set of reverse lunges, 3-4 times for a superset that would work your lower body.

CrossFit: CrossFit is a new fitness trend that describes itself as the “sport of fitness.” CrossFit gyms focus on “constantly varied, high-intensity, functional movement.” They also believe that “no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.” Many CrossFit enthusiasts will post their workout results on the website and even compete against other at the CrossFit Games.

What other terms would you like explained? Leave a comment and let us know.

This Fit Tip was brought to you by Life Fitness on 9/20/2012

Fit Tip: Try the Top Trends in Group Exercise

With exercise, if you keep doing what you’re doing, you’ll keep getting what you’re getting. To help you avoid the dreaded weight-loss plateau, we've rounded up some of the top trends in group exercise.

Most clubs offer a wide range of classes for all fitness levels and interests like group cycling, boot camp, power yoga or a kickboxing class. Sign up for a class to mix up your routine or better yet, do a different workout each day. It’s important to have fun, try new things and change fitness routines often. 

Strength Training

Group strength training remains a top trend due to increased awareness of its long-term health benefits and the knowledge that cardio alone isn’t enough. Strength training is ideal for all ages and fitness levels. Today’s group strength classes incorporate lots of fun accessories: medicine balls, Bosu balls, hand weights, kettlebells, and resistance bands. Stronger muscles mean better health, higher metabolism and slower aging, a better profile and a confidence boost.

Mind and Body

Many group fitness programs are incorporating mind/body classes. Yoga not only improves flexibility, but can enhance your spiritual growth, improve your productivity and even reduce stress.  From yoga sculpt to hot yoga there are a slew of classes to choose from, so experiment and try a few different formats.

Core Work

Everyone wants stay healthy and live vigorously for as long as possible and we know core strength is key to mobility. Staying agile and working on core strength with the guidance of a group fitness instructor can help prevent back pain, tone your mid-section and help you move with ease throughout your day.  Try Pilates or a core boot camp class for an intense core workout.

Dance

Classes like Zumba have taken the fitness industry by storm. These fun, booty-shaking workouts don’t require prior dance experience and are a great form of cardio. Barre Classes have also become more popular over recent years. You don’t have to be a ballerina to try one out either. Most incorporate ballet-like moves at the barre that focus on high repetitions and help to firm your thighs and buns and tighten your core.  Form, alignment and technique are emphasized.

Find a new type of group fitness that appeals to you, and soon your mind and your body will be reaping the benefits.

This Fit Tip was brought to you by Life Fitness on 9/13/12

Quick Workouts

Lack of time and motivation seem to be the most common roadblocks for not participating in a regular exercise program for many people nowadays. The recent  economic times have caused many people to take on more than one job to make ends meet. If you fall into this category and cannot even fathom having time to exercise, it is time to rethink your exercise strategy now.

A common misconception is that one has to spend countless hours in the gym to gain any health benefit. According to the American College of Sports Medicine’s (ACSM) recommendations, most adults need to engage in at least 150 minutes of moderate-intensity exercise each week. Key points that ACSM adds are:

• Exercise can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).
• One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.

These guidelines help people understand how even a little goes a long way. Breaking up exercise sessions could have several benefits, including:

• Finding 10-15 minutes in the morning or during lunch break for exercise, such as a brisk walk, can be much easier than blocking off an entire hour.
• During and after exercise, your metabolism will increase. Doing two shorter workout sessions in one day will help keep your internal engines fuming.
• Realizing that you are not getting ready to spend one to two hours in the gym can help motivate you and help you stick with a routine. It’s easier to anticipate and participate in two shorter bouts of exercise.

Try early morning cardio exercise before breakfast and the workday and then finish out your day by a post-work or end of the day resistance training session or yoga class. I have an extremely busy schedule. I find that if I split up my cardio and resistance training in the day, I am much more consistent with my exercise, as well as more motivated to get the gym and knock out a great workout.

Other tips for getting in quick workouts:

• Keep a small clean up kit in your gym bag: baby wipes, extra makeup, deodorant and dry shampoo
• Store your gym bag and an extra set of clothes in your car to get a workout in whenever the opportunity arises.
• Find a friend to go with you on quick walks or runs during lunch.
• Keep a few quick, total-body workouts in your back pocket to do at home

Remember that everyone is unique. Find a time that works for your schedule and go from there. And keep pressing forward. Don’t dwell on past failures; focus on the here and now and what your daily schedule is composed of.

You can do it. Make a decision and start today.

 This Fit Tip was provided by Life Fitness July 24th, 2012

TOUR DE FRANCE-INSPIRED FITNESS

With Tour de France taking place the next few weeks, it's the perfect time to use this famous race as inspiration for your own workouts by following these tips from Life Fitness and adding cycling to your fitness repertoire.

Enjoy the health benefits. Cycling is a heart-pumping cardio activity that can increase your endurance and stamina, and lead to better overall fitness and muscle tone. When cycling, your quads, hamstrings and glutes do most of the work, but your core muscles will get a great workout, too. Outdoor cycling is particularly beneficial because you have to deal with the challenges of gravity, weather and terrain. Mix up your daily routine by using your bike as a means of transportation this summer and you'll notice a difference in your endurance after a couple weeks.

Go for group rides. Cycling is an activity the whole family can do together. The smallest child can climb into a bike seat or tow-along buggy, and because cycling is kind on joints, it's a low-impact workout people of almost all fitness levels can enjoy. If you go out for a ride with a friend and your paces aren't perfectly matched, just slow down and enjoy each other's company. Consider partnering up with your spouse and make a date out of a healthy bike ride.

Stay Safe. Make sure you are properly equipped when you head out for a ride by wearing a helmet that fits properly. If you're riding outdoors, skip the distracting headphones and instead of flip-flops, wear shoes that give you control of the pedals. Keep your bike in good condition by checking your breaks and tires regularly. If you are going to be riding in the road, use extreme caution when cycling among cars and follow the rules of the road. Make eye contact with drivers to ensure they see you and use hand signals to let motorists know what you are doing.

This Fit Tip was provided by Life Fitness July 3rd, 2012