25. September 2010 by admin.

At Alpha Fitness, we all push hard. Whatever your fitness goal, you probably find that with your trainer, you are working harder than you ever have before. You make the time, not only for workouts with your trainer, but for extra time to do cardio respiratory workouts on your own. However, ask your self this, how much time do you spend working on flexibility?  Unfortunately, flexibility is often an area of fitness that we tend to dismiss because there are not enough hours in the day to do everything we like. Perhaps you would like to be more flexible, but you’re not sure where to begin?

First of all, why should you stretch?

• To create a greater range of motion in restricted joints
• To break up scar tissue in overworked/used muscles
• To release tension from a workout
• To ease pain associated with arthritis, fibromyalgia, chronic fatigue disorder and other illnesses
• To perform better in a specific sport or dancing
• To help create a more balanced body
• To prevent injuries

Before you can start working on your flexibility, it is important to figure out which muscles need stretching. A great place to start is to ask your trainer to fully evaluate your flexibility with an assessment. From there you can begin to discuss what a proper flexibility plan should look like.

While everyone has a different body and moves in different ways, there are several areas that tend to be tight on many people. The hip flexors (the front of the hip), for example, tend to be very tight on most people because they help us to remain in a seated position. For the same reason, our hamstrings (back of the leg) are often tight because they are partially flexed when we are seated. For women who wear high heels, the calves tend to be very tight to help stabilize the ankle while walking or standing on the toes, rather than on the whole foot.

It has been long debated by exercise professionals whether to stretch before or after a workout. In recent years, the recommendations have become much clearer. If you are going to hold a stretch for more than 10 seconds it is better to wait until after your workout to help prevent injuring yourself. If you think of your muscle as a spring, imagine if you take the spring a stretch it all the way out. The spring loses its power because it is too stretched out. Conversely, if you take that spring and squeeze it as tight as it will go, it also loses power. The spring and your muscles are strongest at its midpoint.

Once you have determined which areas need stretching, it is important to understand the different methods of flexibility and when it is best to do them. While there are certainly other types, the methods that we will look at include: static stretching, self-myofascial release, active stretching, and dynamic stretching.

Static stretching is probably the most common type of flexibility work. Stretches are held for a minimum of 15 seconds and may be repeated as many times as needed to feel a “release” in the muscle. For best results, I encourage my clients to hold a stretch for 20 to 30 seconds. Static stretching is best done after a workout when the muscles are already warm and when you no longer need optimum power from the muscles. In years past, it was often suggested that it was good to do static stretching prior to a workout; however, more recent studies have indicated that this may cause injuries.

Self-myofascial release is a technique used to break up scar tissue in the muscle. It can be done using a foam roll, tennis ball, stick or other specialized tools. This technique can be done prior to a workout or separate from the workout to help ease soreness and very tight areas. Self-myofascial release works in very much the same way as when a masseuse uses their fist to press into a muscle and hold until the muscle releases.  A foam roll is generally the easiest tool to use. To begin, place the foam roll under the tight muscle. After placing your body weight on the roll, explore the area. You should try to identify a few areas that are particularly tender. When you come to a tender spot, make sure that you keep breathing and hold that spot for 20 to 30 seconds, or until the muscle releases. If the area is particularly sensitive, you may need to start around the area before you are ready to get into the center. A few counter indications to self-myofacial release are a new injury, poor circulation in the affected area, and pregnancy (foam rolling the inner calves can cause premature labor).

Active stretching is another great way to restore range of motion prior to a workout. The positions are very similar to static stretching; however, you hold each position for five to 10 seconds and release, repeating the stretch 10 times. While active stretching will help return a tight muscle to a better range of motion, it will not overly stretch a muscle. This means that you will be less likely to injure yourself if you stretch this way prior to a workout.

Dynamic stretching takes a joint through its full range of motion. Because it does not require holding a position for any length of time, it is an ideal warm-up to athletic activity. Most often, the stretches imitate the movements that you will be using in your workout. For example, a baseball pitcher may do arm circles before practice or a game to prepare the shoulder for throwing the baseball. Alternating body weight lunges are a great dynamic stretch before walking and running activities because it opens up the hip flexor. Leg kicks can prepare the body for a soccer game and torso rotations are great before a golf game.

Now that you have a better idea of the types of stretching and when it is best to do them, I hope you will take the time to incorporate some or all of them into your workout program. Our bodies are amazing in all they are able to do. The more that we take care of them, the more we can accomplish in our workouts and in our daily life.

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18. September 2010 by admin.

“What are the best exercises to flatten my mid-section?” This is a question that I have heard over and over again from clients and potential clients alike. If it were only as easy as picking a few exercises to do on a regular basis, my job would be so much easier. While it is possible to achieve this goal, it takes strength training, cardiovascular exercise and great nutrition.

Why don’t all of those crunches help? Well, while it might strengthen your abdominal muscles, crunches are not enough exercise to help get rid of the fatty layer that lies above them. Until you are at a healthy body fat level, it may be impossible to have that flat abs of your dreams.

So the question then becomes, “How do I reach a healthy body fat level?” This is a complex question. While the actual program may differ from person to person, the basic components of fitness are crucial to reducing body fat.

Strength Training

Strength Training is key to creating additional muscle. Why is this so important? Muscle burns more calories than fat. For every pound of muscle you have, you will burn approximately 6 calories per day. Fat, on the other hand, burns only 2 calories per day. While this may seem small at first, if you crunch the numbers, it does make a difference.

For example, if you weigh 150 lbs and have a body fat percentage of 35%, you will have 52.5 pounds of fat and a lean mass of 97.5 pounds. This means that your muscle and fat will burn approximately 690 calories per day. If you were to take another person who weight 150 lbs, but this time wit a body fat percentage of 25%, there would be only 37.5 pounds of fat and a lean mass of 112.5 pounds. That person’s body would burn 750 calories per day from the needs of the muscle and fat. While that is only a 60-calorie difference, it does add up. When you consider that strength training burns calories (204 per hour for a 150 pound person) and will also help to reduce body fat levels, it makes it a must for anyone looking to burn fat.  To up the ante even more, try doing circuit training (doing all of your exercises in a row with minimal rest) to burn the maximum amount calories (544 calories per hour!) with your workout. Aim for 3 to 5 strength training workouts per week of 30 to 60 minutes for optimal results.

Cardiovascular Exercise

Running, walking, biking, swimming, stair climbing, hiking, elliptical, aerobics are just a handful of ways to do cardiovascular exercise. No matter whether you are looking to drop lots of weight or just decrease your body fat levels, it will be necessary to do some type of cardio to reach your goals. What kind should you do? Well, that depends. The best kind of exercise is the exercise that you will do. No matter what you choose to do, try to exercise at a moderate to moderate-high level (or on a scale of 1 to 10, stay between a 6 and an 8). Aim for 30 to 45 minutes of cardiovascular exercise 3 to 6 days per week.

Nutrition

A healthy diet is crucial to maintaining a healthy body fat level. There is no way around it. You will need to eat a healthy diet to achieve your goals. And while a calorie may seem like it’s always the same, they are not. 500 calories of candy or pizza will simply not react the same way in your system as a balanced meal of 500 calories that contains lean protein, whole grains and plenty of vegetables. You don’t have to constantly calorie count to make your food work in your favor. Just start planning your meals around vegetables, fruit, lean protein and whole grains, and you will see a huge change in your body. Add a large salad with lots of vegetables (skip the creamy, calorie laden dressing in favor of a splash of lemon or vinegar and a touch of olive oil) to your lunch or dinner and you will automatically eat less of everything else. You will feel full sooner and longer because vegetables are high in fiber. Try eliminating empty calories, like those found in soda and other soft drinks. Opt for water with lemon or green tea instead. There is a lot more about nutrition than I can cover here, but this will be a great start to healthy eating.

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10. September 2010 by admin.

With Labor Day weekend over, the fall is upon us. It’s back to school time for the children. Summer vacations and barbeques are over. As a child it was a great time to decide how you wanted the new school year to go. Did you want to study more, be more social, or try a new sport or activity? Why not look at your life the way you did when you were a child? What would you like to accomplish for yourself over the next six to 12 months? How is your health? Are you fit? Are you stressed out from working too much? Take the time to really assess your life and make some changes this fall.

It’s hard, particularly for the busy Mom to spend time addressing your own needs. With the kids back in school, you might just be able to carve out a little time to take care of yourself now. What would make you healthier and happier? Is it losing some weight, gaining strength, lowering your stress level, or just finally taking care of you for a change?

Try finding the time to exercise and eat right. I guarantee that it will give you a renewed outlook on life, not to mention a lot more energy for you and your family. Begin a program that feels right for you. Whether you decide to go for daily walks, try a yoga or Pilates class or work with a trainer, you won’t be sorry that you have invested in yourself.

Don’t know where to begin? Start with an assessment with a qualified trainer. That will show you just how fit (or unfit) you might be. It will give you the opportunity to see just what you need to work on and what type of exercise program might benefit you the most. Are you feeling a little nervous to get started? Try the Alpha Prep Workout. It is our free way of getting you started. It requires no gym or equipment and is a great starting point for just about anyone. With a little hard work and maybe some professional guidance, this fall might just be the start to a healthier, fitter you.

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