YOUR TIME IS PRECIOUS; DON’T WASTE IT!

I’ve already written that LESS is MORE.  The key to successfully implementing the less is more principle is by cranking up the intensity. That’s because cardiovascular exercise relies on frequency, duration and intensity for effectiveness.  Both frequency and duration are about time, and none of us has enough time. So don’t waste it.  The only variable left is intensity.  So how do we increase the intensity?

Your heart rate is the best way to judge intensity:

The traditional formula (the latest formula takes into account a person’s resting heart rate and has results that vary slightly from the traditional formula presented here) used to calculate target heart rate zones is:

220 minus your age = 100% (maximum heart rate)

For example:  a 35 year old’s maximum heart rate is:
220 - 35 =  185.0


Many people who exercise regularly often workout at a moderate intensity level.  Moderate is defined as 60% - 70% of the maximum.  In our example the moderate range; 60% - 70% of the maximum 185.0 is 111 – 129.5.

A high intensity level falls between about 75 - 85% of your maximum heart rate.  At this level exercise feels challenging and leaves you too breathless to talk much.  For our 35 year old, this is a range of 139 – 157.

Read this before you STRETCH 

Warm muscles, tendons, and ligaments are more flexible and stretch more easily; stretching cold muscles can cause tears. If you have been following my blogs you’ll know that I have quoted Jillian Michaels as saying you should conclude your workouts with a stretching routine.

Light stretching can be done to start the routine; but only AFTER you have warmed up. Warm up routines that utilize several body parts are better than those that focus on just one or two body parts.
Stretching can also be done in between weight lifting sets.

• Stretches should always be gradual and gentle. Don’t rush through the stretching routine.  Stretch only to the point of resistance; if the stretch hurts, you’re pushing too hard. There should be mild tension; not pain.

5 Tips for January

It’s January.  It’s GREAT to see both so many familiar faces as well as new ones.  Hopefully more than just a few of you become much more than just faces to Jay and the rest of the staff. SO! – Don’t let the January effect wear off.

You need to stay motivated!  Long enough to make health & fitness part of your life – forever.  

OK – How do we do that?

Nuts to you!!!

Nuts are a year round favorite.  They are easy. So go for them.  PLEASE remember:

The value in the table are for ONE (1) ounce.  

Limit yourself to TWO ounces per day.

Next blog we'll tell you how long you have to exercise to burn the calories.

The above chart is based on information from AND more information is available at:  

                              

Fact Sheet                                                                

                                                                      

University of Nebraska - Lancaster County 

Sarcopenia - loss of muscle mass, how to prevent it?

Sarcopenia is a significant yet overlooked problem in the older
population. Like the loss of bone mass commonly known
as osteoporosis, sarcopenia is the loss of muscle mass, which results in the loss of strength.

The prevention of Sarcopenia is as important as is the prevention of Osteoporosis to long-term health function, and independence;

In addition to a regular program of cardio-respiratory exercise such as walking, bicycling, swimming or dancing, and a brief stretching program, every adult should consistently perform some type of strength training at least two times every week.

Read the full article by "The International Longevity Center"

We're glad more of you are lifting weights;
BUT PLEASE BE CAREFUL!!

Read the article in the NY Times

The Fountain of Youth

"...a new series of studies prompts me to again review the myriad benefits to body, mind and longevity of regular physical activity for people of all ages.

Regular exercise is the only well-established fountain of youth, and it’s free. What, I’d like to know, will persuade the majority of Americans who remain sedentary to get off their duffs and give their bodies the workout they deserve? My hope is that every new testimonial to the value of exercise will win a few more converts until everyone is doing it."

Even More Reasons to Get a Move On by Jane Brody, The New York Times, March 1, 2010

http://www.nytimes.com/2010/03/02/health/02brod.html

New Year’s Resolutions

Every year at this time, people flock to gyms across the country as a result of their New Year’s resolutions. This is great, as people rightly want to get into shape. I am thrilled to see new faces, as well as some we haven’t seen in a while, join our gym at the start of the year. However, joining a gym is obviously only the first step. Our goal is to get each of you to incorporate fitness as an integral part of your lifestyle. In other words, we still want to see you here in February, April, and even in December. A gym membership only does any good if it is used, and used frequently. To that end, I would like to make some suggestions to help you keep coming to the gym regularly:

• Enjoy your time in the gym. The best way to make any new venture enjoyable is to learn as much as you can about it.
• Make sure to take advantage of the orientation included with your membership. If you do not know what this is, ask your salesperson to explain and set up an appointment for you.
• Look for information online.
• We encourage you to browse the books in the juice bar. The books are there for you!
• Make coming to the gym a habit. Come at the same time each day so it becomes part of your routine. Lay out your gym clothes the night before. Do whatever you need to make getting to the gym as effortless as possible.
• Commit to coming to the gym three times a week for one month. Do it!! 3x a week in January; 12 times. If you get through that first month, you’ve proven to yourself that you can succeed.
• Set small, attainable goals. The idea of losing 25 pounds might be overwhelming. But losing five pounds in five weeks, 1 pound a week – that YOU CAN DO! A personal trainer could set you up with a routine and realistic goals.
• Come with a buddy. It is harder to break a commitment to someone else than to yourself. Besides, the time goes much more quickly when you workout with a friend.
• Make new friends in the gym. The “regulars” who work out at the same time each day become like a family to one another. Soon, you will be missed when you do not show up, and will feel the need to get to the gym, if only to meet your friends’ expectations.
• Results - If you hang in there for at least one month, you will begin to see results. You will look and feel better. Results that will motivate you to keep coming and pushing yourself for even more improvement.
• Finally – If you find yourself slipping, send me an e-mail. I’m here to help you. I mean it: JsBLOG@JsBigGym.com.

Wishing you, this year and every year the best of health,

It's only day 2 of the blog, but you've got to love this:

Believe in yourself; and with some commitment, dedication, hard work, and a worthwhile goal YOU WILL get there!

Make sure to watch at least 35 seconds!
http://www.youtube.com/watch?v=hZWUq_HgSVM

Jay