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Cardio Or Strength Training: Which Should You do First to Lose Weight– Foxboro, MA

Joseph Coupal - Thursday, March 27, 2014

There is a lot of conversation about cardio training and strength training, which is better and which you should do first. Does it matter? Actually, to your overall fitness, it doesn’t matter which you do first.

In a study researchers determined that there was no difference in overall fitness regardless of which order you choose. Two groups of men achieved the same, significant increases in aerobic capacity and increasing lean muscle mass whether they hit the stationary bike or the leg press first in their twice to thrice weekly workouts.

Given how often this question is asked, there is surprisingly little research on it. There has been more thorough study of alternating days of strength training and cardio.

You can be confident that when performing a relatively moderate training volume and frequency (2-3 combined cycling and resistance training sessions of 90-120 [minutes] each), the training order is up to personal preference.

Within each personal training session, of course, gym users may find some impact from the exercise order they choose. A good cardio workout — especially if running on a treadmill is preferred over a stationary bike — could affect leg muscle strength. And a hard lower body resistance session could have an effect on that day’s cardio efforts. But the end result after 24 weeks should be the same.

However, sufficient rest is needed between sessions that involve both cardio and resistance training to ensure that gains are made.

For a personal training program designed just for you, contact Answer is Fitness.

Washington Post

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.

nbcchicago.com


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