What population does weight lifting and resistance training benefit most? While these activities are important for youth athletes, business professionals, stay at home moms, and middle aged men alike, they are imperative for seniors! Many of the "age related" issues that the senior demographic seems chronically plagued by including but not limited to arthritis, bone breakage, balance issues, heart disease, diabetes, poor circulation and obesity, can be prevented and even alleviated by introducing a resistance training program.
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It goes without saying that when it comes to health and wellness, exercise is a must. Gyms across the nation stay packed with people striving to better themselves inside and out through various fitness avenues. As a fitness professional who has trained hundreds of individuals with goals ranging from fat loss and muscle building to quality of life and posture rehabilitation, I've seen all manner of people and their efforts in the gym; the good, the bad, and the ugly.
As a fitness professional, people often ask me, "What kind of workouts should I be doing?" My answer is usually, "All of them!" While your fitness program should be tailored to your specific goals, that doesn't mean you should focus 100 percent of your workouts on one workout style. A well-
As a fitness professional in a commercial gym I've seen most of the exercises you could ever imagine. With the wide world of exercise selection floating around the air in the gym as well as on the Internet, it can be over whelming choosing which exercises your should into your personal program. In this article, I have compiled a list of exercises that are underrated and underused. Read on to find out which exercises you may have been skipping over that you should start adding into your routine!
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It goes without saying that when it comes to health and wellness, exercise is a must. Gyms across the nation stay packed with people striving to better themselves inside and out through various fitness avenues. As a fitness professional who has trained hundreds of individuals with goals ranging from fat loss and muscle building to quality of life and posture rehabilitation, I've seen all manner of people and their efforts in the gym; the good, the bad, and the ugly. In this article, I've amassed the top five mistakes I see made in the gym. Read on to discover if you may be making some of these mistakes and to find their respective solutions!
1. Following the wrong training program for your specific goals.
When it comes to a workout program, the first word that comes to mind as a priority is individualization! A program centered around fat loss for a 50 year old female with arthritis in both knees is going to differ vastly from a program for a youth athlete striving to improve sports specific skills like agility and explosiveness. Elements of a proper training program include training frequency, exercise selection, intensity, rep range, rest time, and more. While some movement is superior to no movement at all, ensuring that your effort is moving you closer to your specific goal is key. If you are a gym newbie, the safest most effective move is to speak with a professional. Whether it's hiring a trainer, getting involved in group
instructor led classes, or having a pro write you a program to follow on your own, winging it is not advisable for safety and effectiveness!
2. Choosing a singular training modality.
This is a big one! I can't count how many people I've observed and/or spoken with who limit themselves to one type of exercise. Although yoga, weight lifting, running, cardio on an elliptical or step-
3. Fueling your workout incorrectly.
I recently read a headline titled "Half the world is dying from overeating, the other half from starvation". This seems to be a theme not only out in the world but in the gym also. Busy soccer moms bustle into the gym and straight into an hour long
spin class after subsisting all day on a skinny latte, a string cheese and half of what their kids didn't eat for lunch; over-
4. Having unrealistic goals.
Patience seems to be a virtue many gym goers lack. Expecting the body to adapt to exercise stimulus instantly would be like trying to rebuild the pentagon on your lunch break. Whatever your goals may be, instant results do not exist. Although you can maximize your results potential by choosing an appropriate program, getting professional help, dialing in your nutrition, getting adequate rest, and aligning the rest of your lifestyle with your goal, nothing replaces doing the work and investing your time in a healthy process. For the average person, any regimen that promises more than 12 pounds of fat loss per month or 4 pounds of lean mass gain per month is unhealthy long term at best and illegal at worst!
5. Avoiding Resistance Training.
I saved this point for the last because it is near and dear to my own heart. As a former ballet and then ballroom dancer, cardio and muscular endurance training was my arena. Prior to my involvement in the fitness industry, the heaviest thing I lifted on a regular basis was my purse and I looked at the weight area of the gym as "the guy's side"! Although I was in excellent cardiovascular shape and had exceptional flexibility, I lacked strength and the muscle definition I desired. While this point applies to both genders, as a rule women are more hesitant about weight training than men. Some assume weights will make them big and bulky while others simply don't know where to start in the weight room. Regardless, resistance training for over all health including maintaining lean mass, increasing the metabolism, increased energy levels, and maintaining healthy bone density is a must! I recommend a minimum of 3, 30 minute sessions per week.
Rachel McCord is the Personal Training Director at Proof Fitness