Fitness

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The Truth About Cardio

running-runner-long-distance-fitness-40751

Summer is here, Fiesta weekend is around the corner, and we’re all scrambling to get that summer bod in shape. But where to begin? Dropping lbs quick means hitting that pavement, treadmill, elliptical, or treadmill for at least an hour right? Lots of time spent doing cardio is bound to drop the pounds, or is it? Well the answer is yes, and no. These long cardio sessions will help you to drop some weight but there are some down sides.

Now, before I go on I want to state for the record that this article is not written to discourage anyone from starting, or continuing, to run or do other endurance aerobic activities. These types of activities have many incredible benefits including increases in cardiovascular heath, lower blood pressure, and stress relief (health.harvard.edu) Nothing wrong with that! That being said, there’s always a down side.

The first down side is that endurance running takes a serious time commitment. If you’re just starting out even a 5k distance can take close to an hour or more. You will slowly get quicker but again, it takes time. Time that could be spent at the beach with your new beach bod!

That leads us to the second down side of long cardio sessions. When you’re running, jogging, bicycling, or jazzercise-ing for long periods of time you are not only burning fat but also muscle. Endurance athletes train a particular type of muscle call slow twitch muscle or type 1 muscle. This type of muscle is dense with mitochondria which allow the muscle to use oxygen as fuel. Fast twitch muscle however, cannot create a large amount of force. So if you’re trying to build strength (which is a really good idea) your endurance training is going to be fighting against your strength training.

Lastly, we have to consider the caloric after effect of our exercise. If you’re doing an hour plus of moderate cardiovascular exercise (I’m looking at you “guy who holds onto stair master while walking,” and you “bouncy doesn’t sweat elliptical girl,”) there is no after effect. However, studies have shown that with high intensity activity (you should not be able to cary a conversation during said activity) there is a significant after effect or “after burn” of calories.

Now we’ve established that running may not be the best way to get that killer beach bod quick. So then what is? HIIT which stands for High Intensity Interval Training. HIIT mixes short bursts of high intensity activity with low impact exercises and rest periods. And get this, HIIT trains fast twitch or type 2 muscle which is the same type of muscle used during strength training. Lastly you can do a highly effective HIIT workout in as little as 20-30 minutes. You read that right. Half the time, intensity that leaves a lingering afterburn of calories, and you’ll get strong while loosing fat. Here’s the visual difference:

Sprinter Vs. Endurance
HIIT (Sprint training)          Endurance

And guess what? Phia Women’s Center has a judgement free, all levels, ladies only (sorry fellas) HIIT class every Thursday night at 7:30. Your first class is free for the month of June and every class after that is only $10. You can also join us for our Cardio Dance Party on the 24th of June which will integrate HIIT into some super fun dance routines. Register at phiawomenscenter.com

Dance Party Flyer

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Classes & Events At Phia Women’s Center

It’s the perfect time of year to start a fitness journey. Our classes are for all levels of fitness. Our instructors offer modified movements as well as advanced options in all of our classes. Beach season is right around the corner!

Group Fitness 5-17

We are currently offering a 5 class punch card for our Zumba classes for only $50 with a sixth class for FREE. You can pay for a card on our website or at your first class.
More information at phiawomenscenter.com

Coming up at Phia:

Kitten Yoga Graphic

Kitten yoga $20 Saturday May 27th from 2:30 – 4:00
Get tickets at www.phiawomenscenter.com/events/

Phia will also have a table at the 4th Annual Strawberry Festival. We will be offering special deals and will have a fun kid’s activity. Find more information here:
The Bridge Cape Ann

Keep up to date with interesting articles, announcements, and special offers by following us on Facebook

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Kitten Yoga

Kitten Yoga Flyer

Phia Women’s Center and Cape Ann Animal Aid are partnering to bring this fabulously fuzzy event to Gloucester. Come meet lovable shelter kittens and enjoy fun raffles and give aways. Half of the proceeds will be donated to Cape Ann Animal Aid.

2:30 – Meet and greet with kittens
3:00 – 4:00 Forrest yoga class with fuzzy feline assistants

Only 20 spots available! Register and find more information at phiawomenscenter.com

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Exercise: How to Achieve Your Goals in 2017

Your Bridge to Health; Promoting Optimal Wellness for Mind, Body and Spirit

Your Bridge to Health; Promoting Optimal Wellness for Mind, Body and Spirit

It’s January, and Attendance at the Fitness Centers High. After the holidays, attendance at fitness centers increases as people focus on healthy New Year’s Resolutions and try to work off excess pounds and inches from holiday festivities. But, after the 1st month of the year, motivation tends to slide and attendance tends to drop off.

So What Can You Do?

  1. Set goals.  Make a plan with a short-term goal in mind. This can make it easier to achieve your desired results. Start with a goal for ‘today,’ then ‘this week,” this month.’ Goals should be short-term, realistic and attainable.

What are Your Goals for Exercise in 2017? 

2.  Keep At It – With repetition, the healthy steps you are taking become your new positive, healthy habits. 

motivation-to-exercise-fb

“It Takes 21 Days to Change a Habit.” How often have you heard this saying?  Actually, there is no scientific evidence that supports this old adage and it is now considered a myth. A study in 2009 showed that when we want to develop a relatively simple habit like eating a piece of fruit or taking a 10 minute walk daily, it could take anywhere from 18 – 254 days of daily repetitions for the behavior to become a habit, with the average about 66 days. The simpler the task, like “drinking water every day” the easier for the task to be automatic.

The study concluded that “performing the behavior more consistently was associated with better model fit.” Also, that “missing one opportunity to perform the behavior did not negatively affect the habit formation process.” Simply put, repetition of a behavior in a consistent manner increases the likelihood of that behavior becoming your new norm. 

      3. Get Support to Help You Stay on Track.

Continue reading →

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Introducing Cape Ann Power Yoga!

Change your life. Today.  cape+ann+power+yoga

Cape Ann Power Yoga is now open in Brown’s Mall in Downtown Gloucester. We teach Baptiste Power Vinyasa Yoga in a clean and heated (90-95 degrees) room with a view to the sky and out to the harbor. When you come to class you can expect to breathe, move, sweat, work, stretch, and let go of things that you have been holding on to. You can expect to be challenged – and that means that you’re getting stronger and actually improving yourself, not just thinking or talking about it. You’ll be practicing next to construction workers, secretaries, veterans, yoga teachers, mountain bikers, surfers, runners, weightlifters, teenagers, octogenarians, and a guy named Dirt.

jeffdavedirt

That’s Dirt on the right. He loves power yoga.

Our teachers are all well trained to give inspiration to experienced yoga practitioners and guidance to beginners. Power yoga is safe, fun, and challenging. If you practice a lot it will change your life – which is why every class is only $10. We want you to come and practice, a lot. In just over a month of being open we can see bodies transforming, minds opening, and lives changing. Imagine what this practice can do for you.

For more information:Facebook_like_us

Visit our website:

logohttp://www.CapeAnnPowerYoga.com/

  Email: capeannpoweryoga@gmail.com

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New and Impoved Fitness Floor @ MAC

Manchester Athletic Club recently updated our fitness floor with improved, more functional equipment. Watch the transformation!

Informational sessions will be held to help our members familiarize themselves with the new equipment and make sure they are still getting the workout they are looking for. Ask for schedule of sessions or request a personal demonstration

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‘Get Fit’ – Cape Ann Health Clubs and Personal Fitness Trainers

Promoting Optimal Wellness for Body, Mind & Spirit

Promoting Optimal Wellness for Body, Mind & Spirit

Don’t know about you, but I LOVE exercising outdoors amid the natural beauty of Cape Ann. Generally Cape Ann seems to have ‘blue skies and sunshine,’ (at least in my mind, 🙂  but cooler, rainy days lead me to exercise indoors with a walk on the treadmill.

Sunset over the Annisquam 5.22.15 IMG_1864 FB

You’ve Heard the Excuses – “To0 cold.” “Too snowy.” “Too rainy.” “Too Windy.” “Too Tired.” “Too Little Time….” Too Many Excuses… But with Exercise Being the #1 Prescription for Good Health, there’s NO Good Excuse, Except for ‘TOO Sick.’  When weather conditions are not the best for outdoor activities and if you don’t have home equipment, there are many health clubs right here on Cape Ann to choose from. Some may offer ‘drop in rates’ and ‘special discounts.’ Regular exercise can help reduce stress, boost immunity, improve mood, and keep you healthier!  http://www.nlm.nih.gov/medlineplus/ency/article/001941.htm

Three beautiful girls in fitness center

Here is a Sample of Health Clubs on Cape Ann – 

Group of Healthy People in the Fitness

Healthier at Any Age

Need Help Designing a Safe Fitness Routine? Want to take your fitness to the next level?  
Ask an Expert! Physical therapists, exercise physiologist, and professional fitness trainer can assist and guide you for a ‘safe and healthy’ exercise routine. (*Note: If you have not been exercising or have health issues, check with your physician prior to beginning an exercise routine.)
*Please Note: Some ‘confusion’ recently came to my attention about what these initials, acronyms, credentials mean – Personal Trainer (PT) or Certified Personal Trainer (‘CPT’) and Physical Therapist (P.T.) have very different backgrounds and training. Personal Trainers typically hold a certification from one of the below-mentioned fitness certification programs. A Physical Therapist on the other hand has advanced college and post-graduate studies, with a doctorate, ‘DPT’ now as the entry-level into this profession. An exercise physiologist (EP) also generally requires college study. An Exercise Physiologist is a person who generally has an academic degree in exercise physiology, or who is certified by practice exercise physiology (via the Exercise Physiologist Certified exam (EPC)), or who has a doctorate degree with an academic degree or emphasis in exercise physiology from an accredited college or university.  Be sure to check it out beforehand and know what those ‘letters’ mean!
Personal training

Personal Training

Personal Fitness Trainer – Here are the Top 5 National Fitness Certification Programs –

1. American Council on Exercise (ACE)
2. National Academy of Sports Medicine (NASM)
3. International Sports Sciences Association (ISSA)
4. American College of Sports Medicine (ACSM)
5. National Strength and Conditional Associations (NSCA)

Top 10 Fitness Training Certifications Listed on the Live Strong Website – http://www.livestrong.com/article/436098-top-10-best-personal-trainer-certifications/

Indoors or Outdoors, the Key to Optimal Health is to Get Moving and ‘Get Fit!’ 

Exercise Makes Me Smile

Exercise Makes Me Smile

Enjoy these Personal Mantras/Positive Affirmations from Our ‘Motivation to Exercise’ Hypnosis Program –

” Exercise Energize.” “Exercise Makes Me Smile!” “Exercise Makes Me Feel Good!”   

* Note: If you have not been exercising or have health issues, check with your doctor first for safe exercise guidelines (an ‘exercise prescription’) before beginning a new exercise program.

Exercise safely, get fit, and enjoy greater levels of health and wellbeing.     ~ Karen Pischke, BSN, RN

 

~ Karen Pischke B.S.N., R.N. Owner/Founder of Dreamtime Wellness™ Promoting Optimal Wellness for Body, Mind & Spirit www.DreamtimeWellness.com. Find us on Facebook – https://www.facebook.com/pages/Dreamtime-Wellness-/348619611849199

 

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