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Reasons to Join a Gym for Weight Loss – Foxboro, MA

Joseph Coupal - Thursday, March 20, 2014

Reasons to Join a Gym for Weight LossNow is the time to join a gym to lose that extra weight you gained over the winter. There are lots of options and choices at the gym to help you get in shape, feel better, lose weight and create a healthy lifestyle.

Cardio exercise is ideal if you want to get in shape and improve your heart health in particular and your overall health in general. Cardio exercise improves your fitness, burns calories and improves your overall health. However, if you are looking for tone and definition, bone health, or a more efficient metabolism, you need more than cardio. This can only be achieved through strength training, cardio exercise and the right diet. This is why joining a gym is very beneficial.

There are some great cardio workouts that you can do on your own or at the gym. Walking, running, treadmill workouts, interval sprints, and rowing machines are all excellent for heart health and for burning calories while you exercise. Cardio work is also best for improving endurance. However, there are reasons to join a gym. If you want to work on problem areas, burn more calories at rest and increase muscle tone, you must do strength training along with your cardio routine.

Group exercise classes are a fun and challenging way to get your cardio workout and increase your fitness level. Group classes that use weights like kettlebells or dumbbells are a great way to get in strength training. Group exercise classes are great if you are new to a gym as well. You will be guided by a trained fitness instructor, you will have fun and you can meet people with like goals.

For more information on joining a gym, and our gym membership special, contact Answer is Fitness.

Golf Better with Pilates – Foxboro, MA

Joseph Coupal - Thursday, March 13, 2014

March is here and spring is around the corner. Pretty soon it will be time to get out on the golf course again. Do you want to better your golf game before you hit the green? Pilates for golf is how men and women improve their golf game.

Pilates is great for improving core strength, balance, co-ordination and mobility, all of which are required to master the golf swing. Pilates and golf are a natural blend. You can train all of the muscles required for golf through Pilates.

Pilates exercises are core-based, they all require the active participation of your abdominal muscles, back muscles, and gluteal muscles. A regular Pilates exercise routine will improve your alignment, balance, coordination, posture and fluidity of movement.  Improving all of these principles will improve your golf game.

In addition to strengthening the core, which helps the power in your golf game, Pilates help you open the side body and increase spinal rotation. You will learn to stabilize your core to allow for maximum range of motion and support. Through a Pilates for golf exercise program you will be able to hit the ball farther and straighter, and reduce your risk of injury and back pain.

If you are ready to improve your game, contact Answer is Fitness.

High Intensity Interval Training for Weight Loss – Foxboro, MA

Joseph Coupal - Thursday, March 06, 2014

High Intensity Interval Training for Weight LossAre you trying to lose weight and burn fat before spring and the warmer weather kicks in? Then there is nothing better than a high-intensity interval weight training workout.

High Intensity Interval Training is cardio training that includes short periods of high-intensity exercises, mixed in with intervals of lower intensity exercises.

High Intensity Interval Training is running, short sprints, cycling or using cardio equipment to bring your heart rate 80% above its maximum rate for 30 seconds to two minutes.

Through High Intensity Interval Training you continue to burn fat even after you're done with your workout, which is one of its biggest benefits. With interval training your metabolism works on ‘high’ for hours. High intensity for short time periods allows you to achieve your goals without having to spend a lot of time in the gym because this type of exercising creates an increase in post-exercise metabolism. This increases exercise efficiency.

There are many benefits to this type of workout. It is perfect for any type of weather and is also great for working out in the gym. If you are working out on a treadmill, you can sprint for one minute and then walk again for three minutes. Additionally, High Intensity Interval Training is adaptable. You can change it up according to your fitness goals. But remember, this is an intense workout, rest and follow a healthy diet to recuperate.

For more information on High Intensity Interval Training or for help designing a workout, contact Answer is Fitness.

Yoga for Runners – Foxboro

Joseph Coupal - Tuesday, February 25, 2014

Yoga for RunnersMarathon season is fast approaching. Runners are getting in their last weeks of training before the spring marathons begin.  Many runners believe they are too restless and need too much rapid movement to ever really enjoy or benefit from yoga. But just because running and yoga are so drastically different doesn’t mean you can’t enjoy and benefit from both.

Yoga is an excellent way to tone, relieve stress, and center yourself. But what are the benefits of yoga for runners specifically?

An important component of yoga for runners is static stretching, which can lengthen muscles. So can that part of yoga improve runners’ performance?

When you are striding out while running, having a certain amount of muscle length can help. When you go from running an 8-minute pace to a 7-minute pace, you’re trying to do speed work and you’re asking your muscles to lengthen, so having that level of flexibility is beneficial.

So, should all runners practice yoga?

For people who are sprinters, they’re working mostly on fast-twitch muscle fibers, and there is some concern that too much stretching can convert fast twitch to slow twitch muscles. But someone that’s a runner is going to run more often than not, and yoga could serve more as a way to cross train. Cross training is meant to work the muscle groups you don't usually work and to give you a mental break—yoga is great for that.

A smart runner can incorporate yoga into their exercise routine by recognizing that there are so many types of yoga, and if you’re seriously looking to take up the practice, it would be beneficial to find out which style would be best for you.

One thing to keep in mind too is that, depending on the type of program you’re on, for marathoners for example, most will do their long run on Saturday because they're working during the week. But if you’re doing a 90-minute [high-intensity] yoga workout the day after a 16-mile run—you might fatigue yourself.

There is some literature that shows that in order to see changes in muscle length, static stretching must be sustained over the course of weeks. Stretching once isn't going to do it, but in order to sustain that length you need to continually practice yoga.

Yoga can also help improve strength and flexibility in the core, quads, hamstrings, and hip-flexors—all essential to your run. They even add that yoga can reduce injuries through this increased strength and all-around heightened awareness of your body. Yoga can be an excellent way to cross train, and a particularly good mind-cleanser, and listen to your body when incorporating it into your training plan.

For more information on the benefits of yoga for runners, contact Answer is Fitness.

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Best Exercises for Hearth Health – Foxboro, MA

Joseph Coupal - Wednesday, February 12, 2014

Best Exercises for Hearth HealthFebruary is heart health month. You don’t need to be an excellent athlete to boost your heart health. Moderate exercise can significantly reduce your risk of heart disease and other chronic illnesses as well as improve your endurance, strength and flexibility. Any amount and type of physical activity is beneficial for your overall health, Buy, here are the top five exercises to benefit your heart.

How much exercise do you need for heart health?

Experts recommend doing some form of moderate aerobic activity for at least 150 minutes/week or 75 minutes/week of vigorous aerobic activity. You can spread the minutes out in any manner that works for your schedule. The key is scheduling some form of moderate to vigorous cardiovascular activity into your week and actually doing it.

5 Best exercises to improve heart health

Aerobic or cardiovascular exercise is any form of activity that increases your respiratory and heart rate; basically, any exercise that challenges your heart to work harder and become stronger. Cardiovascular fitness will improve the way your body uses oxygen. As your heart becomes stronger, you can perform physical activity longer, and your resting heart rate will be lower, meaning your heart is more efficient at pumping blood through your body. Though any aerobic exercise is good for your heart, these five physical activities are top-notch for heart health.

Brisk walking

Whether on a treadmill or on the road, brisk walking is a natural way to improve your fitness. Though a leisure stroll is better than sitting on your couch, push yourself to walk at a fast pace to achieve a moderate intensity level.

Running

Though more challenging than walking, running is another heart-healthy physical activity that the human body is ready-made to do. In addition, it is one of the best ways to burn calories (a 150-pound person can burn 100 calories per mile), a bonus if you are also trying to lose weight to reduce your risk of heart disease.

Swimming

Water can be a full body fitness challenge. Swimming laps or even participating in water fitness classes will not only raise your heart rate and improve your heart health.

Cycling

Another cardiovascular activity that is easy on the joints, cycling is a low-impact exercise that you can do solo in the gym, in a spin class, or outside on the road or trails. While your heart is pumping you'll also be building strength and toning your lower body as well as your core muscles, if you take your bike off-road.

Interval or circuit training

If doing a solid stint of aerobic exercise bores you tears, mix up your cardio with interval training or circuit training. For example, for every 3 minutes of cardio, do 1 strength training exercise or a high-intensity burst of cardio for 1 minute. Another option is to choose 5 to 10 strength training exercises and perform 1 set of each, doing lower weight and higher repetitions while moving quickly from one exercise to the next to keep your heart rate up. This type of training will not only keep you motivated to exercise, it will improve your muscular strength, endurance and heart health.

For more information on heart healthy exercises, contact Answer is Fitness in Foxboro.

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