February Fitness Tip from Personal Trainer Derek Griffin
“Now That’s What I Call High Quality H2O”
It is easy to forget how essential the consumption of water is to our physical health and over all well being. With all the other beverage options out there we often believe that we receive enough water from those items alone, and do not need to drink plain water. This is in fact not true, and many of us need to be consuming much larger quantities of water per day to meet the needs of our bodies.
There are several factors such as caloric consumption, body size, lean muscle tissue, body surface area and others that determine how much water each individual needs to consume on a daily basis, but a general statistic for how much you need to be consuming is half your body weight in ounces of water. So if Jane weights 100lbs, she would need to consume 50 ounces of water each day to keep her body properly hydrated. This statistic is just for water, and any other beverage can be consumed in addition to this amount through out the day.
Staying hydrated and consuming this amount of water also has its benefits in weight loss. When red blood cells do not receive an adequate water supply regularly they hoard the water they do have, which keeps the cell large and engorged with “fresh” (which is now not so fresh) water. When the body receives large amounts of fresh water regularly the cells no longer have the need to hoard the water because they are constantly receiving a new supply, this allows the cells to shrink. Allowing your cells to shrink with the flow of fresh water will become evident when you step on the scale, losing up to 3 pounds in water weight! Most people would’ve never thought by consuming MORE water you would actually lose water weight!
Wouldn’t it be great to be down 3 lbs before you even start your work out?? This can all be done by supplying the body with the proper amounts of fresh water daily, so fill those water bottles, have them handy, and drink up before, during and after your work outs and see the pounds fall off!!
If you have any other questions regarding your water consumption, or any other fitness related questions please feel free to ask any one of our personal training staff, they will be more than happy to help you with your fitness needs!!
Saturday, February 5, 2011
Monday, January 17, 2011
When Left is Right - January Tip of the Month
AMBIDEXTROUS: Latin: Amber = Right, Dexter = Hand. adverb
First known in 1646. 1) using both hands with equal ease 2) usually skillful or versatile 3) characterized by duplicity; double dealing
Even though when one looks in the mirror at one’s self we often see a symmetry and equal halves, but that is only true at the surface. All too often people ignore the difference between our two halves until we use our right hand for eating, writing, throwing, picking things up, or vice versa if you’re left handed. Well, it doesn’t stop there. This strange phenomenon happens to nearly everyone and it is difficult to explain. This doesn’t matter so much when we write or eat, but it speaks volumes when we exercise and as we age.
But never fear. Often it is a matter of neurologically educating joints, muscles and kinetic networks. For example, learn to write with the opposite hand, learn to balance equally well on each leg, pick up objects with your less dominate side, carry bags on the other side for a change. When working out with resistance use one side at a time or one leg or arm at a time. Find that equal balance.
For most of us, LEFT is right and out goal is to make the opposite the same.
Corey Robertson C.P.T
Sabes JCC
January Tip of the Month
First known in 1646. 1) using both hands with equal ease 2) usually skillful or versatile 3) characterized by duplicity; double dealing
Even though when one looks in the mirror at one’s self we often see a symmetry and equal halves, but that is only true at the surface. All too often people ignore the difference between our two halves until we use our right hand for eating, writing, throwing, picking things up, or vice versa if you’re left handed. Well, it doesn’t stop there. This strange phenomenon happens to nearly everyone and it is difficult to explain. This doesn’t matter so much when we write or eat, but it speaks volumes when we exercise and as we age.
But never fear. Often it is a matter of neurologically educating joints, muscles and kinetic networks. For example, learn to write with the opposite hand, learn to balance equally well on each leg, pick up objects with your less dominate side, carry bags on the other side for a change. When working out with resistance use one side at a time or one leg or arm at a time. Find that equal balance.
For most of us, LEFT is right and out goal is to make the opposite the same.
Corey Robertson C.P.T
Sabes JCC
January Tip of the Month
Tuesday, August 3, 2010
August Fitness Tip by Aaron Mann
August Fitness Tip from Sabes JCC Personal Trainer Aaron Mann:
For most people, specific-training ab routines include a variety of spinal flexion movements designed to emphasize the rectus abdominis. These include familiar exercises such as crunches, reverse crunches, and sit-ups. In the yoga or Pilates studio, they include a variety of V-sit exercises. While all of these may, if performed properly, leave your core stiff and sore the following days, if these make up your entire abs routine, there is an important abs muscle that you are neglecting -- transverse abdominis.
The transverse abdominis runs horizontally, in the transverse plane of the body (trans = across). A simple way to think of it is that it acts like a belt, drawing your entire core in more tightly to your vertical midline. And that's exactly what you want in order to give your waist a narrow appearance. The TA is a deep layer of horizontal muscle fibers that does not appear to be directly involved in joint movement. This muscle can indirectly add to spinal support by providing belt-like opposition to abdominal pressure, which creates a column of support for the spine as well as the trunk area. If any one has ever suggested strengthening your abs to prevent back injury they are relating to the TA. In order to work the TA, then, concentrate not on challenging spinal flexion but rather spinal stabilization in neutral alignment.
Here's a visualization to help you zero in on this muscle: imagine you are pulling your belly button into your spine. Place your hand on your belly button and try it, and you'll realize what a dramatic difference actuating this muscle makes. One of my personal favorite exercises to target the TA is called the vacuum.
To execute the stomach vacuum, stand upright and place your hands on your hips, and exhale all the air out of your lungs, completely. Expand your chest, and bring your stomach in as much as possible, and hold. Visualize touching your navel to your spine. One isometric contraction of “X” seconds is one rep. If you are performing this correctly you should feel a tightening sensation around your spine.
For most people, specific-training ab routines include a variety of spinal flexion movements designed to emphasize the rectus abdominis. These include familiar exercises such as crunches, reverse crunches, and sit-ups. In the yoga or Pilates studio, they include a variety of V-sit exercises. While all of these may, if performed properly, leave your core stiff and sore the following days, if these make up your entire abs routine, there is an important abs muscle that you are neglecting -- transverse abdominis.
The transverse abdominis runs horizontally, in the transverse plane of the body (trans = across). A simple way to think of it is that it acts like a belt, drawing your entire core in more tightly to your vertical midline. And that's exactly what you want in order to give your waist a narrow appearance. The TA is a deep layer of horizontal muscle fibers that does not appear to be directly involved in joint movement. This muscle can indirectly add to spinal support by providing belt-like opposition to abdominal pressure, which creates a column of support for the spine as well as the trunk area. If any one has ever suggested strengthening your abs to prevent back injury they are relating to the TA. In order to work the TA, then, concentrate not on challenging spinal flexion but rather spinal stabilization in neutral alignment.
Here's a visualization to help you zero in on this muscle: imagine you are pulling your belly button into your spine. Place your hand on your belly button and try it, and you'll realize what a dramatic difference actuating this muscle makes. One of my personal favorite exercises to target the TA is called the vacuum.
To execute the stomach vacuum, stand upright and place your hands on your hips, and exhale all the air out of your lungs, completely. Expand your chest, and bring your stomach in as much as possible, and hold. Visualize touching your navel to your spine. One isometric contraction of “X” seconds is one rep. If you are performing this correctly you should feel a tightening sensation around your spine.
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