Resistance training (of course!) is an important component in virtually every exercise program and yet some people still tend to opt-out of it. You may not realize it but incorporating resistance training into your program can help you achieve a wide variety of fitness goals, including weight loss. Some might find this contradictory given that resistance training looks to strengthen (add) muscle and may even require an increase in protein consumption; however, the addition of muscle mass built up through resistance training will actually act to burn body fat through an increase in resting caloric expenditure.
Are you looking to increase the weight you lift in your resistance training program? One way to see if you are ready is by performing a couple of extra repetitions than you normally do, using the weight you normally use, for a few of your workout sessions. If you find that you are able to do this with ease, then it may be a good time to consider increasing the weight.
Do you feel as though your resistance training has hit a plateau? You may want to consider slowing down the eccentric phase of muscle contraction – when the muscle is lengthening under tension as opposed to shortening. For instance, after lifting a weight (i.e. performing a bicep curl), lower the load through the entire range of motion to a count of 4-5 seconds. This method will cause the muscle to sustain greater levels of cellular damage and result in further cellular repair, which in turn results in increased strength and muscle mass.
The February issue of our monthly e-newsletter – The Fitness File – is available now! This issue covers the following:
- the power of positivity
- fitness tip: stretch your chest
- nutrition tip: what is weight cycling?
- club news: welcome back, holiday charity, testimonials, and referral program
- staff spotlight: Dr. Aaron Case (Chiropractor & ART Therapist)
- studio Q&A: How can physiotherapy help improve my mobility?
Check it out here.
Many of us start the New Year resolving to live a healthier lifestyle by being more active, eating better, and spending more time on ourselves. Unfortunately after a few months, some of us have given up on our goals and lost our motivation. If this is you, remember that if you have the desire, you have the motivation! Here are some great ways to follow through on your health and fitness resolutions:
- Set time aside to train – set alarms in your phone to remind yourself that you have an appointment with your training shoes (try an early morning workout)
- Find a fitness buddy – friends and family are a great source of motivation (so is the family dog!)
- Commit to a deadline – give yourself a specific date to reach a specific goal (example: many people are keen to achieve their goals by summer – that gives you lots of time!)
- Track your progress – keep a journal and take time to appreciate your progress (celebrate achieving your smaller goals)
- If you own a smartphone, download a health and fitness app to help keep you on track!
Make 2022 your best year yet!
With travel being restricted over the last (nearly) two years, few people have had to consider keeping up with their exercise program while away from home. As people begin to travel again, we wanted to share some tips for keeping active while on the go!
- Consistency: If possible, try exercising at the same time every day (or every other day), and consider doing so around the same time you would normally be in the studio.
- Pack bands: Resistance bands are an incredibly versatile (and inexpensive) piece of equipment as they can be used in conjunction with several standard exercises, may be used to compliment your stretchesand are a great training tool when travelling! Some of our favourite exercises to do with bands include: bent-over rows, dead bugs, and standing bicep curls. Jump on the ‘band’ wagon!
- Research: If you’re staying at a hotel, be sure to check out the website to see if they have a gym or exercise room for visitors.
- Take caution with the heat: If you plan to exercise outdoors, an early morning or late evening workout will help you avoid peak heat times.
- Get a Program to Go: Exercise on your own with a program created by your trainer (using the Trainer+ app) – talk to our Front Desk for more information.
The December issue of our monthly e-newsletter – The Fitness File – is available now! This issue covers the following:
- functional fitness
- fitness tip: plank progressions
- nutrition tip: focus on maintenance, not loss
- club news: holiday closure, holiday charity, holiday home workout program, and refer & receive
- staff spotlight: Angela Longstaffe (Owner & CEO)
- studio Q&A: Is there a way to shovel snow that won’t hurt my back?
Check it out here.