The Benefits of Foam Rolling

Self-mayofascial release, also known as “foam rolling”, is a fancy way of saying self massage to release lactic acid from the muscles, relieving muscle tightness and soreness. Foam rolling can be useful in alleviating “trigger points” or “knots” in the muscles, or help reducing soreness from prior workouts and can get the muscles back to normal function more quickly.

Foam Rolling is primarily done with a lightweight, affordable personal roll you can purchase from any sports store. The roll is used by allowing the person to apply direct pressure to sore spots in the body, promoting deep tissue massage and healing. Use the roll by laying across it and use the precise pressure to break up muscle knots and reestablish proper movement.

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THIS Is Why We Lift Weights!

Skinny or Toned?

The difference between dieting and cardio and WEIGHTLIFTING, dieting, and cardio is the difference between skinny mush and a lean, toned body. Weightlifting with a certain intensity will add definition to your body and increase your metabolism. To simply lose weight, one must eat less and move more. So, after you’ve plateaued, do you move even more OR eat even less? There’s only so much time in your day and only so little you can eat. That’s a tough decision.

What if you could eat MORE, do MORE, and look BETTER? Here’s where weightlifting comes in…

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Benefits of Yoga

You’ve heard about yoga, you’ve even been to a class, but is it really going to help you? What are the benefits of yoga? If you’ve been asking these questions, this post is for you. Today we’ll be sharing some of the benefits, both mental and physical that you’ll receive from the intense stretching and meditation that comes from doing yoga.

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The Benefits of Exercising with Shoulder Pain

You can’t help but make excuses not to go the gym. Your shoulders hurt and you don’t want to strain them. But what if I told you there are some exercises that can help relieve shoulder pain?

When you experience shoulder pain, your first thought is “there’s something wrong with my shoulder joint”. But that usually isn’t the case. Pain in your shoulders is often caused by problems with your neck, and it is felt in the shoulder blade. Here are five exercises that can help strengthen your neck and shoulders, thus relieving shoulder pain.

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Fitness Over Forty – Five Tips for Feeling Lean & Loving Your Body

Those wonderful lines that slowly appear giving our faces the distinguished, “I’m 40 plus,” look. Skin starting to lose elasticity, joints that are more susceptible to injury and the predisposition for storing fat easier are just a few of the wonderful benefits that come along with the aging process. Due to this ever-changing process and being more susceptible to injury, we definitely need to know which aspects of exercise are going to be more beneficial for us as we age.

Since strength typically decreases with age, not only should we hold on to the muscle we have, but building muscle in these years to come is more important than ever! What should we replace high-impact cardio with? The irrefutable answer is strength training! Men and women over forty can reverse the loss of muscle mass that accompanies aging and do it in less time than one might think. With the demands of life and juggling forty-plus hour work weeks, families and a social life, there isn’t a lot of time to waste on marginally effective exercise programs.

High-quality exercises are those that hit multiple muscle groups simultaneously. By building a weight training program around appropriate exercises, all the major muscle groups of your body will benefit in the most effective and efficient way possible sand will continue to produce the results we so desire. These exercises also result in a greater energy expenditure and a more favorable hormonal response. Meaning you’ll build more muscle, get stronger and burn more fat.

 

With the aging process taken into consideration, even if you are moderately or extremely fit now, the body is going to present some new boundaries in the years to come. Also as we progress through life, balance becomes another small hurdle that we take into consideration when designing our exercise regimen.

 

Many people first feel the effects of age in their joints. As we age, our connective tissue (like cartilage, tendons and ligaments) becomes less elastic which can lead to a greater risk of injury to the joints. That’s why  it is important to shift your focus from those high impact group fitness classes or running five miles a day to cycling, using an elliptical trainer or continuing a version of your running program on a much more forgiving surface that a commercial grade treadmill offers. Higher-impact exercises don’t feel as good as they once did. In fact, the aging of the baby boomer generation is one reason low-impact fitness choices like elliptical trainers, recumbent bikes, functional training and working with a personal trainer have become so popular. However, softening the impact is not the only way we should change our routines as we age. It’s also more important than ever to do strength training. As you grow older, you lose muscle mass and there’s a decline in
metabolic rate.

 

Just being  aerobically active does not prevent loss of muscle mass which is directly correlated to your metabolism. If you do nothing but cardiovascular/aerobic activity, you will lose muscle mass and increase fat storage. Strength training is the only way to preserve and increase your muscle mass. Our goal for you is to understand the correlation of metabolic potential (or speed of your metabolism) and the amount of lean muscle mass you carry with you throughout your day.

 

Studies have shown that resistance training helps with joint elasticity, flexibility and bone density. Through our fitness studies, we’ve taken people that are extremely weak or have not exercised in years and put them through our functional training, 360 HEAT, program. Just three weeks has shown to have a greater effect on lean muscle mass than aerobic exercise alone and remarkably positive effects on fat loss at every level. The old catchphrase ,“use it or lose it,” has some perspective now. You need to use it or you will lose it, but you don’t have to use it at the same degree you did when you were in high school or even college. Here are some tips for our forty and up fitness fans. Whether you’re getting started or an experienced exerciser:

 

1. Warm up and stretch.

Be sure to warm up before a workout and stretch afterward to reduce the risk of injury. Stretching after a workout increases your range of motion and aids in recovery.

 

2. Modify moves that cause discomfort.

 

3. When is it time to make changes?

Listen to your body and stay in tune with what your muscles and joints are telling you.

 

4. Haven’t been weight training? GET STARTED!

Strength training not only preserves and increases muscle mass and bone density, it boosts your metabolism and you burn more calories. I suggest three times per week.

 

5. Proper Form

Concentrate on smooth movement in both the contraction and extension of the muscles during any resistance exercise. Slow controlled movement is far more important than increasing the weight.

 

6. Get advice from a Personal Trainer!

If possible, hire a personal trainer to create a program for you that demonstrates proper form and control. If you don’t belong to a health club, check them out! Being a member to your club of choice can be very fun and rewarding! Take advantage of the programs offered. 360º Fitness offers a free fitness consultation, including body fat testing, with our personal trainers to help you learn to use the equipment.

 

If you haven’t been in shape and decide it’s time to give it a go, you have made the wisest decision of your life! There has been much research conducted on the benefits of exercising to baby boomers. Recent studies have shown that exercise and physical activity can help you increase or partly restore your balance, strength, flexibility and even improve your quality of sleep. If  you are sleeping better, you’ll feel better overall, deal with stress better, and have more energy with a better outlook on life. When you turn forty, you have to realize that your joints are also forty years old, and you may need to modify your exercise intensity and routine in keeping with the physical, physiological and hormonal changes that have and are taking place. Since there is a tendency to gain about 10-15 pounds per decade after age forty, (primarily due to loss in muscle mass – if you gain 10 pounds after forty, the net gain is usually from adding 15 pounds of fat and losing five pounds of muscle which further decreases your metabolism)!

The normal reaction to this phenomenon is dieting, which leads to further muscle loss. Each lost pound of muscle decreases the body’s fat burning potential by about forty calories per day.

 

7. A clean diet and proper supplementation with healthy fats are important.

 

8. Consume five or six small meals per day.

 

9. Make sure your daily protein (meat) intake is 1.0-1.2 grams of protein per pound of lean body weight … ie: have your body fat tested!

 

10. Protein intake should be thirty percent of daily dietary intake, carbohydrates about fifty percent and fats twenty percent.

 

11. Drink a protein shake after your workout.

 

12. Increase intake of fibrous carbs and limit the intake of simple sugars.

 

13. Eat slower burning glycemic index foods such as beans, regular and sweet potatoes, oats, brown rice and whole grain breads.

 

14. You must lift weights on a regular and consistent basis.

 

15. You must increase your protein intake to feed your muscles.

 

16. You must drink a gallon of water per day.

 

 

 

Want more information on how you can get healthy, learn and love your body? Click here to get access to our top tips on exercise, nutrition and lifestyle success management!

Chronically Tight Muscles? Foam Rolling May May Be Your New Best Friend.

Gone are the days when you have to pay $100 or more to get a professional massage to loosen up your tight, overworked muscles and make sure they are ready to perform at an ideal level. Foam rolling has become an easy, affordable way to get the relief you need from chronically tight muscles.

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Low Back Pain and Low Impact Exercise Benefits

The human spine is made up of three sections. The cervical spine, the thoracic spine and the lumbar spine.The lumbar spine refers to the lower back, where the spine curves inward toward the abdomen.The Lumbar spine is strong, built for power and flexibility. This curved lower area of the back meant for bending, lifting and twisting.

The lower the vertebrae in the spinal column, the more weight it must bare. The vertebrae that make up this area of the back, L1-L5, are the biggest unfused vertebrae in the spinal column allowing them to support the full weight of the upper body. The two lowest parts of the Lumbar spine, (L4-L5) and (L5-S1) where the Lumbar spine meets the sacrum, otherwise known as the lumbosacral joint, bare the most of the body’s weight and are therefore more prone to injury. In this article we will identify causes of low back pain and exercise benefits of the back.

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The Major Benefits of Myofascial Release

It Will Happen to You

An unavoidable part of any wellness journey is the reality of dealing with muscle pain. Pain is not a random occurrence. Pain is an effect of your workout and it shows up in predictable and treatable patterns.

You’re at the gym and it’s leg day. You finish a set of squats, stand straight up, and feel your gluts burning and tightening. You can already tell you’re going to be stiff and sore in the morning and when you wake up, getting out of bed becomes a ridiculous challenge.

Repetitive muscle actions, especially load-bearing actions, (addition of weights) can mean the tightening of fascia, or connective muscle tissue. When fascia tightens, it limits flexibility and affects your overall strength.

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3 Signs That You Need a Personal Trainer

It’s true that you can work out and lose weight all on your own, without the assistance of a personal trainer. In fact, you don’t even have to have a gym membership to achieve your weight loss and fitness goals. However, there are a lot of people who do better in achieving their goals when they work with a personal training professional. These are a few signs that you need a personal trainer.

1. You’re Having Trouble Getting Motivated

If you are like many people, you might be having a hard time getting motivated. Although you might try hard, you could have trouble with things like sticking to your diet or achieving your fitness goals.

Luckily, a personal trainer can help. Along with helping you come up with an exercise and dieting plan, your personal trainer can help hold you accountable. Knowing that there is someone at the gym who will hold you accountable if you don’t strive to meet your goals can kick you into gear.

2. You’re Not Seeing Results

If you have been working out and dieting but still aren’t seeing any results, then you could be wondering what you’re doing wrong. A personal trainer can help you identify these problems and can help you change your plan so that you can start seeing results again.

3. You’re Dealing With Physical Issues

Do you have any physical issues going on, such as previous injuries or pain when you work out? If so, working with both your doctor and a personal trainer can help you come up with exercises that won’t be so hard on your body.

As you can see, there are a lot of people who can benefit from hiring a personal trainer. If any of these things apply to you, contact us to schedule an appointment with a personal trainer.

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knees

Keeping Your Knees Strong

You’ve committed to improving and maintaining your health with regular exercise, so make sure that your knees are up for the challenge! Don’t let knee pain or injuries derail your workouts. Here are some super-simple focused workouts that will strengthen the muscles around your knees, and make sure that you have a strong foundation for the rest of your fitness goals. You can do these workouts anywhere: at the gym, home, or office.

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weightlifting

The 11 Terrific Benefits Of Weightlifting

Are you one of those people who avoids the weight room? Surprisingly, many seem to think that the weightlifting room is only for body builders.

But that’s not the case at all! There are many benefits to adding weight training to your workout program. Here are the top eleven benefits to weightlifting, that’ll make you want to hit the weight room the next time you’re at the gym.

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benefits of personal trainer

3 Surprising Facts About The Benefits Of Having A Personal Trainer

Do you see a doctor when you’re sick? A lawyer when you need legal advice? A veterinarian when Fido needs a check up? Sure, you can do lots of things yourself, but your health is your most valuable asset. You treasure your valuable possessions, right? Then take care of your physical health by working with a trainer who has the knowledge and expertise to get you where you want to go quickly and safely.

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Five Reasons Why A Personal Trainer Is Worth It

This winter, many people have been enduring cold winds, blizzards, ice storms, and freezing temperatures. But visions of spring and summer’s warm weather are starting to dance in everyone’s heads. And of course, along with warm weather comes the inevitable swimsuits, tank tops, and shorts. Are you ready? Have you considered using a personal trainer to help you get in shape? You should! Here are five reasons you should hire a personal trainer.

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