Finding The Best Workout

So here we are. It’s almost the end of February and two of the biggest ‘food holidays’ are behind us (literally!) Thanksgiving and Christmas/Hanukah. We also have one of the ‘candy’ holidays under our expanding belts. And, of course, who can forget the Super Bowl. Most of us don’t even care who is playing, but we have made it the second biggest food consumption day of the year! Now it’s time to get our butts in gear! I believe most instructors would agree that the most common question we get is ‘what is the best workout’? This is really the million-dollar question in the fitness industry.

Maybe you made a New Year’s Resolution to get dust off your gym membership, or maybe you are just beginning to analyze the fitness class options available to help you construct a plan, but can’t quite figure out where to start. After all, looking at the types of classes being offered these days is enough to scare anyone back under the covers. Names like Kempo, Tabada, H.I.I.T., Iron Yoga can be intimidating even to a well-seasoned gym rat!

Maybe you are longing for some of those workouts from days gone by. Let’s step into our time machine and reminisce! Anyone remember as far back as the days of Jack LaLane, a true pioneer of fitness, and his Saturday afternoon television exercise show in black and white in the 60’? Remember when we went ‘jogging’ around the neighborhood in the 70’s! Or how about those Jane Fonda style workouts in the 80’s, where we jumped as high as we could, landed as hard as we could, wore the wrong shoes, worked out on all the wrong surfaces and wore leg warmers, belts and shimmery spandex leotards with the thong on the ‘outside’! We thought we were so cool! Or how about those step aerobics classes where the instructor gracefully traversed the entire length of the step like a gazelle while you stumbled off the edge of yours! Remember working out lots of frustration while you were kicking and punching your way through a Tae Bo class in the 90’s with Billy Blanks and his perfect male physique? Anyone still have their Thigh Master? Feeling totally uncoordinated in that Jazzercise class? Who really needs to be reminded that they have no rhythm? Are you still watching ‘Gilad’ – he’s been around longer than all of us and hasn’t aged a bit!

Ah, fitness through the ages! And yet I have to admit I have done it all and actually enjoyed it – although I only remember Jack LaLane and his juicer!

So to get back to the big question – what is the best workout? The real question should be what is the ‘right’ workout for you! The best workout is the one that you will do and stick to. The right workout depends on several factors. With the overwhelming volume of information out there and the endless array of classes available, how do you know where to begin? Let’s try to make some sense out of the madness.

Your workout should include a combination of cardio, strength, flexibility and core exercises. Today’s fitness trends, as scary as some of the names might sound, are not all that different than what you may have done ‘back in the day’. We have just figured out ways to take a one-hour workout and condense it into as little as 4 minutes, in some cases. But remember, some of these programs are just that – trends. And just because something is trendy doesn’t mean is right for you. Here are some things to consider when planning your personal fitness program:

1. If you belong to a gym or are considering joining one, look over the fitness class options carefully. Try them all, if you can. At the very least maybe you can observe the classes and decide if they are appropriate for you.


2. Do what you like, not what is trendy. The adherence rate for participants in fitness classes is substantially higher for people who enjoy the classes they are taking. They will attend more frequently, work harder and improve their fitness levels much quicker than people who are doing it because it’s what everyone else is doing.


3. Know the difference between impact and intensity. Impact is the amount of force applied to the body during a particular exercise. High impact exercises are movements where both feet leave the ground simultaneously. Examples include, running, box jumps, plyometrics, and jumping jacks. These movements can effectively put more stress on the knees, hips, ankles, feet and back. Low impact exercises are ones where one foot stays in contact with the ground at all times. Examples include, walking, biking, low impact aerobics, and dancing. Swimming is another excellent low impact exercises. Intensity is refers to the level of difficulty or level of power you apply to a movement. Basically, how hard you are working. Intensity comes from using your muscles to create power and increase your heart rate. The important thing to remember is that low-impact does not mean low intensity. You can get an excellent workout doing low impact exercises, by keeping your intensity level up. This can be achieved by taking bigger or wider steps, lifting your knees higher, using your arms more and lifting them over your heart, adding light weights or using weighted gloves or just moving faster.


4. Form is everything! Make sure you are doing exercises in the proper form at all times. You will avoid injury by paying attention to form. Always consult your instructor or trainer when in doubt about proper technique or if any exercise feels stressful on your body. Ask for modifications for exercises when you feel it is necessary. As you get stronger you may find you need to rely less on modifications.


5. Listen to your body. If something doesn’t feel right stop doing it and evaluate what you are doing. Your body will let you know if something isn’t right. Know the difference between pushing yourself to a point of challenge and a point of pain. Progress slowly and build up to the next level of challenge safely. Your body will thank you for it!


6. Know your limitations and respect them! If you have orthopedic issues or health issues that put limitations on your participation in particular fitness options, work with your doctor, physical therapist or trainer to help you modify the workout or possibly prepare an alternate but equally challenging option.

Hold on to those good intentions. It’s not too late. It’s never too late to take care of YOU! Now put on some spandex and GO!

10 Best Fitness Gadgets for 2010

1.  Nike + Sportband

The upgraded version of the Nike+iPod system, the Nike+ Sportband can "talk" with a sensor in your sneaker to give you all the details (time, pace, distance) about your run, and will even automatically upload the information to Nike's training site so you can track your workouts. If you don't want an extra accessory, check out the Nike+iPod Sport Kit.

 

 



2.  Wi-Fi Body Scale

 

Social media meets your bathroom scale. The Wi-Fi Body Scale won't just tell you your weight, it'll share it. The scale has a built-in wireless connection that it uses to send your weight and body fat information straight to your iPhone, your web page, and even the Twitterverse.



3.  Phillips Activa

The Philips Activa music player has a unique feature called 'TempoMusic,' which "analyzes your music library to later match songs to your aerobic intensity," notes Engadget. "Activa can help keep you motivated by shouting out feedback on your progress in addition to words of encouragement while automatically selecting the appropriate music to match the pace of your workout or give you a boost when needed.

 

 



4.  Gruve

The Gruve sets off an alarm when you've been lazy. The device, which measures the number of calories you burn during the day, will light up and buzz if you've been sedentary for too long. The brainchild of the Mayo clinic's Dr. Jim Levine, Gruve will also keep track of your movement during the day and compare the number of calories burned to your predetermined goal.

 

 



5.  Wii Fit

Who says video games can't make you sweat? The Wii Fit uses a Wii balance board, and the Wii video game system, to help users get a workout, whether it's yoga or aerobics, ski jumping or jogging. It will also help you create custom routines, and offers features to track the number of calories you've burned.

 

 



6.  Fitbit

Clip the Fitbit onto your shirt, belt, or armband, and the slim gadget, essentially an accelerometer, will track all your movement during the day then report back on your activity. The motion-detecting sensor will digitally record the distance you've walked or run; the number of calories you've burned; the number of steps you've taken; and even your sleep patterns.

 

 



7.  Dancepants Kinetic Music Player

The conceptual Dancepants Kinetic Music Player puts an unusual twist on fitness-oriented personal music players--and provides some major motivation to keep moving. Users have to run to keep the music playing, powering their tunes off their own momentum.

 

 



8.  Samsung MyFit

Samsung boasts the MyFit is more than just a music player, it's a 'wellness device.' The gadget is equipped with sensors designed to track fat, stress, and motion. In addition to playing music, it'll also let users record their caloric intake, and compare that to the number of calories burned during a workout.

 

 

 

 



9.  miCoach

Adidas' answer to the Nike+iPod, the miCoach Pacer is an MP3-synced pedometer, heart rate monitor, and calorie counter. It also offers real-time, customized coaching: the miCoach "verbally coaches the runner (i.e. speed up to green zone, slow down to blue zone, etc.) to ensure that they are staying within their targeted heart rate zone and keeps them running at the right personal level," according to the product description.

 



10.  Tweet What You Eat

Tweet What You Eat (TWYE), dubbed the "Twitter diet," is a Twitter-based food diary that lets you broadcast, in real time, everything you eat and how many calories you've ingested. The application includes a 'CrowdCal system,' a crowdsourced calorie database, to help you track your caloric intake.

 

 

 

 

Source  http://www.huffingtonpost.com/2010/01/19/best-fitness-tech-gadgets_n_428212.html

Fitness Fads of 2010

The year 2010 has finally arrived, and along with the new decade, comes fresh and innovative ways of incorporating fitness and physical activity into your lifestyle.  Let’s be honest: the only way of sticking to your exercise program is to move and groove by means of enjoyment.  Finding enjoyable and enlivening activities keeps our adherence levels high.

 

New classes and fitness fads are spreading like wildfire! So, let’s take a look at some of the hottest blazing fitness fads:

 

CrossFit is a strength and conditioning fitness methodology.  Its stated goal is to create "the quintessential athlete, equal parts gymnast, Olympic weightlifter, and sprinter.  Crossfit is not sport-specific and promotes broad and general overall physical fitness.  CrossFit uses Olympic weightlifting, kettlebells, gymnastics rings, pull-up bars, and many calisthenics exercises. CrossFit athletes run, row, climb ropes, jump up on boxes, flip giant tires, and carry odd objects. They can also bounce medicine balls against the floor or a target on a wall. 

Learn more about CrossFit here.  You can even test out the WOD (workout of the day).

 

Zumba is a program that fuses hypnotic Latin rhythms with easy to follow dance moves. The routines feature interval training sessions where fast and slow rhythms and resistance training are combined to tone and sculpt the body while burning fat.  Most local gyms have Zumba classes – so call yours to start zumba-ing today!

 

Belly Dancing is a non-impact, weight-bearing exercise (dance) that is suitable for all ages. Many of the moves involve isolations which improve torso flexibility. The hips, shoulders, chest, and stomach do most of the isolations.  Not only will you tone your core, but you get to wear a fun jingling skirt!

 

Les Mills Body Pump is a weight based group exercise program. The classes are performed to music using free weight plates, barbells and an aerobic step. Participants choose their weights based on their fitness level, the exercise and their personal goals.  All major muscle groups are worked by isolation based exercises (i.e. squats, presses, dead lifts, etc.). The main focus is muscular endurance, thus several repetitions will be performed. 

 

Boot Camp is a type of challenging outdoor group exercise that mixes traditional callisthenic and body-weight exercises with interval and strength training.  Sprints, push-ups and various forms of plyometric exercises combined with interval training (training with little rest between exercises) outlines your typical boot-camp.  Many are held in parks or local gymnasiums during early morning hours.   Check out the H3 Boot Camp workout.


 

Flirty Girl Fitness is a group fitness class focused around women.  Flirty Girl Fitness offers many styles of fitness dance, etc,.  Particularly one we want to discuss is chair strip-tease. This class introduces the art of the sexy chair dance while giving you the best core workout you ever had.  Check it out.

 

So…..we want to know your thoughts.  What have you tried?  What would you try?

 

Let’s throw this one out there…Flirty Girl Fitness is of huge interest to H3. We want to hear from you!  Please post your thoughts about the possibility of adding a chair dancing class to our weekly schedule!?!