Open to members and non-members:
When: 10:30 a.m., Saturday, Feb. 28
Where: Electra Health Club & Spa Group Exercise Room
What: Learn how to maximize your workouts and cardiovascular goals with the use of a heart rate monitor. Also, learn about Healthy Secrets for Weight Loss through proper exercise and nutrition.
Please RSVP at 729-6900 or info@electrahealthclub.com if you're planning to attend.
Friday, February 20, 2009
Sunday, February 15, 2009
Partner Training Can Improve Your Performance!
By Eduardo Lorenzo
Every time we do something in the company of good people we feel better and more motivated. So it makes sense that when you are training in the gym with a friend, your performance can greatly improve. You will see better results, get more motivation, work harder than if you were there alone. Your gym partner, however, needs to be hard working because if he/she is lazy you will also become lazy and find yourself spending two hours at the gym just talking. You should also ensure that your gym partner at least shares some of the goals as you do when it comes to fitness and health.
This way you can establish some positive competition between you and your friend. This is because positive competition usually acts as a motivator; you will be able to push each other to achieve more and more.
If you get the right partner or buddy to train you will be able to accomplish the following:
Every time we do something in the company of good people we feel better and more motivated. So it makes sense that when you are training in the gym with a friend, your performance can greatly improve. You will see better results, get more motivation, work harder than if you were there alone. Your gym partner, however, needs to be hard working because if he/she is lazy you will also become lazy and find yourself spending two hours at the gym just talking. You should also ensure that your gym partner at least shares some of the goals as you do when it comes to fitness and health.
This way you can establish some positive competition between you and your friend. This is because positive competition usually acts as a motivator; you will be able to push each other to achieve more and more.
If you get the right partner or buddy to train you will be able to accomplish the following:
- Boost your level of motivation.
- Create accountability of yourself. If you know they will be there and you have an appointment you won’t let them down and therefore won’t skip on your workouts or be late. This in turn keeps your consistency in high gear!
- Keep an eye on nutrition, including how much liquor you might imbibe when at social gatherings. Your partner will always keep you on track with your goals.
- You will train safe!!! If done properly, a good spotter will help you push a few more reps and sets on your workouts, but also make sure you keep proper form, technique and avoid injuries.
What if you can’t seem to find that right partner to train? Well don’t give up on your fitness quest just because of that. Training alone allows you to focus more on your own training, your strengths and weaknesses. Hence, choosing the right training program will be key to your success.
You can always explore the option of hiring a Fitness Specialist who in turn will be able to assess those strengths and weaknesses, tweak your training, nutrition and cardio programs. Investing in you is the best way to stay healthy, especially in tough economic times. The better our health is, the less we need to spend in healthcare and other related issues.
A Fitness Specialist will definitely keep you motivated and accountable with your fitness goals; but most importantly will help you maximize your efforts and time while at the gym, delivering faster results that everyone will notice.
Like the old saying says: two are better than one!
Eduardo Lorenzo – NASM-CPT; specializes in sports performance, injury prevention, corrective exercises, physique enhancement and weight loss programs.
Thursday, January 29, 2009
FITNESS AT ANY AGE: Older People Who Diet Without Exercising Lose Valuable Muscle Mass
By Eduardo Lorenzo
Participating in exercise related activities can do wonders for your body and mind at any age. However, increasing your level of activity after the age of 50 has even more significant health benefits.
Here's why: a recent study published at Science Daily (sciencedaily.com) showed that a group of sedentary and overweight elderly people placed on a four-month exercise program not only became more fit, but burned off more fat, compared to a group of elderly sedentary people who were placed on a diet but did not exercise.
The new study also showed that when older people diet without exercising, they lose more lean muscle compared to those who exercise, said senior researcher Bret H. Goodpaster. When they combined weight loss with exercise, it nearly completely prevented the loss of lean muscle mass.
The results are important because older people tend to lose muscle mass as they age and too much muscle loss may interfere with activities of daily living.The 64 participants were 60-75 years of age and were either overweight or obese. All of the participants were sedentary at the outset of the study.
The researchers divided the participants into three groups:exercise onlydiet onlyexercise plus diet. The exercise only group could either walk on a treadmill or ride a stationary bicycle, although most chose to walk. The diet only group reduced their caloric intake to achieve a 10% weight loss by the end of the four-month study period. The final group combined both the daily exercise and the diet. Exercise increases efficiency, burns more fat.
"The take-home message is that, even among older people and during a fairly short period of time, exercise produces metabolic changes that require the expenditure of fewer calories during physical activity," Goodpaster said. "Exercise also allowed older people to more preferentially burn fat, which may be healthier metabolically."
At Electra Health Club & Spa we offer a variety of services and programs that are tailored to everyone and every age. We are proud to offer Silver Sneakers™, a program that is designed especially for Seniors.
Our personal trainers all enjoy working with the senior population, as the progress can be achieved so quickly. Our programs can improve joint stability, range of motion, and overall strength, in addition to promoting weight loss.
Participating in exercise related activities can do wonders for your body and mind at any age. However, increasing your level of activity after the age of 50 has even more significant health benefits.
Here's why: a recent study published at Science Daily (sciencedaily.com) showed that a group of sedentary and overweight elderly people placed on a four-month exercise program not only became more fit, but burned off more fat, compared to a group of elderly sedentary people who were placed on a diet but did not exercise.
The new study also showed that when older people diet without exercising, they lose more lean muscle compared to those who exercise, said senior researcher Bret H. Goodpaster. When they combined weight loss with exercise, it nearly completely prevented the loss of lean muscle mass.
The results are important because older people tend to lose muscle mass as they age and too much muscle loss may interfere with activities of daily living.The 64 participants were 60-75 years of age and were either overweight or obese. All of the participants were sedentary at the outset of the study.
The researchers divided the participants into three groups:exercise onlydiet onlyexercise plus diet. The exercise only group could either walk on a treadmill or ride a stationary bicycle, although most chose to walk. The diet only group reduced their caloric intake to achieve a 10% weight loss by the end of the four-month study period. The final group combined both the daily exercise and the diet. Exercise increases efficiency, burns more fat.
"The take-home message is that, even among older people and during a fairly short period of time, exercise produces metabolic changes that require the expenditure of fewer calories during physical activity," Goodpaster said. "Exercise also allowed older people to more preferentially burn fat, which may be healthier metabolically."
At Electra Health Club & Spa we offer a variety of services and programs that are tailored to everyone and every age. We are proud to offer Silver Sneakers™, a program that is designed especially for Seniors.
Our personal trainers all enjoy working with the senior population, as the progress can be achieved so quickly. Our programs can improve joint stability, range of motion, and overall strength, in addition to promoting weight loss.
Friday, January 23, 2009
Yoga at Electra
Yoga may seem like a newcomer onto the fitness scene, but yoga actually began in India more than 3,000 years ago. In the ancient language of India, Sanskrit, yoga means to unite or join. This union or joining, if you will, refers to the union of body, mind and spirit.
The typical yoga session is a blend of strength, flexibility and body awareness through various postures, body positions and movement. Although a myriad of styles and philosophies exist within yoga, most yoga practitioners and teachers agree that yoga is built on three major foundations: exercise, breath control and meditation. How far a person wants to delve into each of these is obviously an individual choice. Ideally, some degree of each will be incorporated into a session.
Many health clubs, and fitness centers provide yoga instruction in their class offerings, and of course, yoga studios specializing in yoga offer classes throughout the day. In many studios, yoga is offered on a pay as you go basis, or as a package with a slight discount. That pricing ranges widely, from $7 per class up to $15 per class in some locales. Typically the discount for buying a package is approximately 10%. This can cost hundreds of dollars per month.
We are proud that at Electra, we offer yoga in our group classes six days a week. For the cost of a low monthly membership (less than half of a typical yoga studio), our members can take a yoga class almost everyday. Our members can attest to the quality of the classes, our yoga instructors are fantastic!
Come on in and take a yoga class, you will gain flexibility, strength and balance; a winning combination for a healthy and fit life!
The typical yoga session is a blend of strength, flexibility and body awareness through various postures, body positions and movement. Although a myriad of styles and philosophies exist within yoga, most yoga practitioners and teachers agree that yoga is built on three major foundations: exercise, breath control and meditation. How far a person wants to delve into each of these is obviously an individual choice. Ideally, some degree of each will be incorporated into a session.
Many health clubs, and fitness centers provide yoga instruction in their class offerings, and of course, yoga studios specializing in yoga offer classes throughout the day. In many studios, yoga is offered on a pay as you go basis, or as a package with a slight discount. That pricing ranges widely, from $7 per class up to $15 per class in some locales. Typically the discount for buying a package is approximately 10%. This can cost hundreds of dollars per month.
We are proud that at Electra, we offer yoga in our group classes six days a week. For the cost of a low monthly membership (less than half of a typical yoga studio), our members can take a yoga class almost everyday. Our members can attest to the quality of the classes, our yoga instructors are fantastic!
Come on in and take a yoga class, you will gain flexibility, strength and balance; a winning combination for a healthy and fit life!
Friday, January 16, 2009
Is a Personal Trainer Right For You?
By Eduardo Lorenzo, NASM-CPT
If you are not satisfied with your health and fitness level and are tired of just going through the motions on your own, never really accomplishing any of your goals, then it’s time to realize you need help.
Perhaps you may think, hiring a personal trainer is expensive, or you may have some other valid concerns. I personally feel the same way!
However let me address the first issue; is a personal trainer expensive? Gareth Lynch-It’s not expensive when you compare it to surgery, liposuction, and other alternatives; that besides being expensive may not be safe as well. While at the same time you learn nothing on how to prevent your body from getting to the same place again after a couple of months or years.
True, that in today’s economy we need to plan ahead and be smart buyers. However you either invest in yourself today or regret it tomorrow and pay a bunch more in costly health issues or by being deprived of enjoying your life with those you love. (By the way Personal Training is not a lifelong commitment… being fit and healthy is!)
Reality is that personal training fees may vary from one location to another and from the experience and expertise of the trainer. But remember you are investing in yourself. Ask yourself, what price tag do you put on a healthy and fit body? Keep this in mind, how you treat yourself today will define you tomorrow… what goes around comes around!
Now comes your concerns: how do I know if I hired the right trainer? This is where I like to highlight the differences between any old personal trainer and a true Fitness Specialist. In my opinion any personal trainer might take your money, count repetitions and get you tired. A true Fitness Specialist, will motivate you, guide you through the right path, work hard with you in order to inspire and educate you and get you in the best shape of your life.
A true Fitness Specialist will be able to understand your background. He would consider whether you'd had surgery, or been injured, or even whether you wanted to compete in a Figure, Fitness or Bodybuilding show. A true Fitness Specialist is able to explain his methods of training and why they are effective and how they relate to you. Is there an assessment process? How long will it take to see realistic results? You get the picture.
What you are looking for is a reflection of trainer credibility and expertise. Anyone can print a business card with a muscle head or fit girl as their logo, and call themselves a trainer. SO… if the trainer makes cliché'd quips like, "I kick my clients’ butts…No pain, no gain, dude," thank them for their time and move on. Be an intelligent consumer. Ask for specifics and clarification if you don’t understand something. It’s your life you are trying to regain or looking to improve.
Also you should never base your selection solely on physical appearance.
A person with a flawless-looking body may not know the first thing about safely teaching proper exercise techniques or how they relate to your body. The person you hire will be teaching you skills and lifestyle habits and doesn’t need to look like a model in a fitness magazine. But trainers do need to practice what they preach. Let’s face it. Are you really going to respect someone’s opinion if you’re in better shape than they are? Probably not.
Above all, make sure you choose a trainer with whom you feel comfortable and whose personality is a good match with yours. Chemistry will go a long way towards your goals. Remember this…
ANY TRAINER can get you tired.
BUT A TRUE FITNESS SPECIALIST KNOWS HOW TO MAKE YOU BETTER!
ARE YOU READY TO CHANGE YOUR LIFE?
Eduardo Lorenzo specializes in sports performance, injury prevention, corrective exercises, physique enhancement and weight loss programs.
If you are not satisfied with your health and fitness level and are tired of just going through the motions on your own, never really accomplishing any of your goals, then it’s time to realize you need help.
Perhaps you may think, hiring a personal trainer is expensive, or you may have some other valid concerns. I personally feel the same way!
However let me address the first issue; is a personal trainer expensive? Gareth Lynch-It’s not expensive when you compare it to surgery, liposuction, and other alternatives; that besides being expensive may not be safe as well. While at the same time you learn nothing on how to prevent your body from getting to the same place again after a couple of months or years.
True, that in today’s economy we need to plan ahead and be smart buyers. However you either invest in yourself today or regret it tomorrow and pay a bunch more in costly health issues or by being deprived of enjoying your life with those you love. (By the way Personal Training is not a lifelong commitment… being fit and healthy is!)
Reality is that personal training fees may vary from one location to another and from the experience and expertise of the trainer. But remember you are investing in yourself. Ask yourself, what price tag do you put on a healthy and fit body? Keep this in mind, how you treat yourself today will define you tomorrow… what goes around comes around!
Now comes your concerns: how do I know if I hired the right trainer? This is where I like to highlight the differences between any old personal trainer and a true Fitness Specialist. In my opinion any personal trainer might take your money, count repetitions and get you tired. A true Fitness Specialist, will motivate you, guide you through the right path, work hard with you in order to inspire and educate you and get you in the best shape of your life.
A true Fitness Specialist will be able to understand your background. He would consider whether you'd had surgery, or been injured, or even whether you wanted to compete in a Figure, Fitness or Bodybuilding show. A true Fitness Specialist is able to explain his methods of training and why they are effective and how they relate to you. Is there an assessment process? How long will it take to see realistic results? You get the picture.
What you are looking for is a reflection of trainer credibility and expertise. Anyone can print a business card with a muscle head or fit girl as their logo, and call themselves a trainer. SO… if the trainer makes cliché'd quips like, "I kick my clients’ butts…No pain, no gain, dude," thank them for their time and move on. Be an intelligent consumer. Ask for specifics and clarification if you don’t understand something. It’s your life you are trying to regain or looking to improve.
Also you should never base your selection solely on physical appearance.
A person with a flawless-looking body may not know the first thing about safely teaching proper exercise techniques or how they relate to your body. The person you hire will be teaching you skills and lifestyle habits and doesn’t need to look like a model in a fitness magazine. But trainers do need to practice what they preach. Let’s face it. Are you really going to respect someone’s opinion if you’re in better shape than they are? Probably not.
Above all, make sure you choose a trainer with whom you feel comfortable and whose personality is a good match with yours. Chemistry will go a long way towards your goals. Remember this…
ANY TRAINER can get you tired.
BUT A TRUE FITNESS SPECIALIST KNOWS HOW TO MAKE YOU BETTER!
ARE YOU READY TO CHANGE YOUR LIFE?
Eduardo Lorenzo specializes in sports performance, injury prevention, corrective exercises, physique enhancement and weight loss programs.
Sunday, December 28, 2008
Cardio Kickboxing - Versatile and Effective Calorie-Burning Workout
By Robert Vecchioni
Cardio Kickboxing is truly a full body workout. The class involves both upper and lower body work, combining punches, kicks, simulated rope skipping and a variety of other drills designed to increase your cardiovascular fitness, as well as your overall strength and fitness.
The American Council on Exercise (ACE), a leading organization and certifying body in the field of fitness, notes that during a one hour kickboxing class, an individual can burn up to 800 calories!
At Electra Health Club and Spa, our own cardio boxing/kickboxing class “takes it up another notch” by utilizing free-standing punching bags. The addition of actual contact with a bag adds a great deal of intensity to the class, and by using strikes such as punches, kicks, elbows and knees with both power and speed, it is very possible to not only burn a large amount of calories but also to sculpt, build and tone muscle.
Another element of this class is that it provides a tremendous stress relief. Of course, any class that raises heart rate and releases endorphins is a natural stress reliever, but there is something about punching and kicking an object (and not hurting anyone!) that absolutely relieves stress in human beings. Sort of like a high energy pillow fight that goes on for an hour; who doesn’t feel great after that?!
A caveat is that this class is a high impact, intense class, so in the classic textbook definition, may not be for everyone. However, by making appropriate modifications both for your fitness level and your body limitations, it is a class that should be suitable for just about everyone.
Lastly, while this class does involve using a combination of kicks, punches and other strikes, it is not a class in which a person will necessarily develop self-defense skills. It is an aerobic based class, in which you will have fun burning calories and building muscle!
Electra does have a martial arts program onsite that is specific to the skills and techniques of self defense, and we encourage anyone who is interested in such to come in and visit our martial arts offerings.
Cardio Kickboxing is truly a full body workout. The class involves both upper and lower body work, combining punches, kicks, simulated rope skipping and a variety of other drills designed to increase your cardiovascular fitness, as well as your overall strength and fitness.
The American Council on Exercise (ACE), a leading organization and certifying body in the field of fitness, notes that during a one hour kickboxing class, an individual can burn up to 800 calories!
At Electra Health Club and Spa, our own cardio boxing/kickboxing class “takes it up another notch” by utilizing free-standing punching bags. The addition of actual contact with a bag adds a great deal of intensity to the class, and by using strikes such as punches, kicks, elbows and knees with both power and speed, it is very possible to not only burn a large amount of calories but also to sculpt, build and tone muscle.
Another element of this class is that it provides a tremendous stress relief. Of course, any class that raises heart rate and releases endorphins is a natural stress reliever, but there is something about punching and kicking an object (and not hurting anyone!) that absolutely relieves stress in human beings. Sort of like a high energy pillow fight that goes on for an hour; who doesn’t feel great after that?!
A caveat is that this class is a high impact, intense class, so in the classic textbook definition, may not be for everyone. However, by making appropriate modifications both for your fitness level and your body limitations, it is a class that should be suitable for just about everyone.
Lastly, while this class does involve using a combination of kicks, punches and other strikes, it is not a class in which a person will necessarily develop self-defense skills. It is an aerobic based class, in which you will have fun burning calories and building muscle!
Electra does have a martial arts program onsite that is specific to the skills and techniques of self defense, and we encourage anyone who is interested in such to come in and visit our martial arts offerings.
Thursday, December 11, 2008
Want Fast Results? Stabilize Your Cardio Workout
By Paul Boisvert
When thinking about losing body fat, most people automatically turn to aerobic exercise. Aerobic acivity occurs when a large muscle group is involved in a rhythmic movement for an extended period of time. In most cases, the hip and thigh muscles are the main muscle groups involved. Taking cycling, step, and kickboxing classes, as well as exercising on treadmills, stationary bikes and elliptical trainers are all considered aerobic exercises. The heart and lungs work together to supply the oxygen needed to sustain the exercise. The body also turns to its fuel stores of glycogen and fat to process energy for the activity.
All of these factors make sure that regular aerobic activity conditions your heart, lungs and muscles for more strength and endurance. It will also evict some of those body fat stores in the process. These facts are widely accepted by the general public.
However, one important factor is consistently overlooked. It is most noticeable when you look over to the treadmills and elliptical trainers and see their users slumped over the display board or leaning into the front handles.
This shows a lack of core strength and can cause workout results to drag at a snail’s pace. It may also put your lower back out of commission. The core muscles make up the body’s trunk and hips. Their job is to maintain a strong base while other muscle groups are involved in movement. These core muscles keep the base strong by enforcing proper body alignment or posture. For treadmills and elliptical trainers, it is more effective to let go of the handles and remain upright with your shoulders down and back. You will notice an increase in the intensity level as you include your core muscles in the workout.
All of Electra’s group fitness classes rely on core strength for effective workouts. One example is our indoor cycling class which depends heavily on the stabilizer muscles of the trunk for effectiveness. Without them, the legs would do more work than they need to. It’s better to start all classes at your own pace as you progressively learn how to use your core muscles more efficiently.
Consider this new factor as positive addition to your aerobic workout. Your metabolism will get a boost as new muscles develop and strengthen, the added intensity level will burn more calories, and maintaining proper alignment will help you gain more control of your body for better workouts.
Please Remember This:
Regular aerobic training, regular weight training, and a healthy meal plan are all needed to bring on the results.
When thinking about losing body fat, most people automatically turn to aerobic exercise. Aerobic acivity occurs when a large muscle group is involved in a rhythmic movement for an extended period of time. In most cases, the hip and thigh muscles are the main muscle groups involved. Taking cycling, step, and kickboxing classes, as well as exercising on treadmills, stationary bikes and elliptical trainers are all considered aerobic exercises. The heart and lungs work together to supply the oxygen needed to sustain the exercise. The body also turns to its fuel stores of glycogen and fat to process energy for the activity.
All of these factors make sure that regular aerobic activity conditions your heart, lungs and muscles for more strength and endurance. It will also evict some of those body fat stores in the process. These facts are widely accepted by the general public.
However, one important factor is consistently overlooked. It is most noticeable when you look over to the treadmills and elliptical trainers and see their users slumped over the display board or leaning into the front handles.
This shows a lack of core strength and can cause workout results to drag at a snail’s pace. It may also put your lower back out of commission. The core muscles make up the body’s trunk and hips. Their job is to maintain a strong base while other muscle groups are involved in movement. These core muscles keep the base strong by enforcing proper body alignment or posture. For treadmills and elliptical trainers, it is more effective to let go of the handles and remain upright with your shoulders down and back. You will notice an increase in the intensity level as you include your core muscles in the workout.
All of Electra’s group fitness classes rely on core strength for effective workouts. One example is our indoor cycling class which depends heavily on the stabilizer muscles of the trunk for effectiveness. Without them, the legs would do more work than they need to. It’s better to start all classes at your own pace as you progressively learn how to use your core muscles more efficiently.
Consider this new factor as positive addition to your aerobic workout. Your metabolism will get a boost as new muscles develop and strengthen, the added intensity level will burn more calories, and maintaining proper alignment will help you gain more control of your body for better workouts.
Please Remember This:
Regular aerobic training, regular weight training, and a healthy meal plan are all needed to bring on the results.
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