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Training for Two

November 28, 2010 By

Pregnancy is an exciting and exhaustive journey. Whether you are trying to conceive or you are already a proud mummy, motherhood is a ceaseless, selfless struggle toward one of the greatest gifts we can receive as a human being, becoming a parent. From the moment that you decide that you are “ready” and the time is right, until…well, perhaps their University graduation, your child’s health and wellbeing are at the forefront of your priorities. Making healthy choices, such as having proper nutrition, and starting or continuing an exercise program are essential when trying to conceive, during pregnancy, and post natal.

The old fashion notion that pregnant women are fragile beings, who shouldn’t exert themselves, is no longer. Gone with it is the idea that a pregnant woman “eats for two.” We all know the importance of exercising and having good healthy eating habits for all people, so that importance becomes even greater during pregnancy. With the help of a good fitness trainer who is certified and experienced in training this special population and who works closely with your doctor, your chance of conception, your pregnancy and labour, and your post childbirth recovery can all be greatly improved.

Here are a few of the benefits of exercise during pregnancy:
Increased maternal aerobic fitness
Promotes appropriate body fat/weight gain
Facilitates labour (think endurance here)
Prevents the onset of gestational diabetes
Improves circulation and reduces the incidence of varicose veins
Improves posture and muscular balance (essential to counter the shift in your centre of gravity)
Improves core strength
Increases postpartum recovery
Increases self-esteem, self-confidence and helps you cope with the physical changes

Every pregnancy is unique and a personalized program should be developed with both a trainer and a doctor. However, in general and depending on which week of pregnancy you are in, exercise can be adapted to include 3-5 sessions per week, at a moderate intensity, for a maximum of 30 minutes per session, doing non-weight bearing, low-impact movements. Activity that imposes the risk of abdominal trauma, exposure to hot, humid or high altitude conditions should be avoided.
Fitness Anywhere trainers are educated and certified in Pre/Post Natal Fitness and follow the American College of Obstetricians and Gynecologists, as well as the Canadian Society for Exercise Physiology’s guidelines very closely. If you have any questions, talk to your doctor. To learn more about the importance of exercise for pre and post natal women, call us today.

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Disclaimer

November 23, 2010 By

Fitness Anywhere Disclaimer Information
All the information presented on the Fitness Anywhere website is for educational and resource purposes only. It is there to help you make informed decisions about fitness related issues. It is NOT a substitute for any advice given to you by your physician. Always consult your physician or health care provider before beginning any nutrition or exercise program. Use of the programs, advice, and information contained in this website is at the sole choice and risk of the reader.
We try our best to make sure that the information which we provide you is accurate. The articles on our site are for information purposes only and we are NOT LIABLE for any losses or damages which may occur through your use of any information or products which you obtain through this website or any of our affiliated websites.
Please understand that you are solely responsible for the way you perceive and utilize information on the Fitness Anywhere website and you do so at your own risk.
In no way will Fitness Anywhere or any persons associated with Fitness Anywhere be held responsible for any injuries or problems that may occur due to the use of this website or the advice contained within.



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Strength Training: Why Running Alone Just Won’t Cut It.

November 22, 2010 By

So you’ve decided to take up running to get yourself moving and feeling healthy and fit again. That’s great! You certainly have made the right initial step toward improved health and fitness, but is it the only step? Certainly not! In fact, cardiovascular exercises alone are not enough when it comes to having complete fitness and health. Exercises such as running, swimming, aerobics and cycling are essential for keeping blood pressure normal, lowering bad cholesterol and increasing good cholesterol, and for reducing the risk of cardiovascular disease and premature death. However, including resistance training (weight lifting) is a must and the ultimate compliment to cardio when it comes to weight loss and overall health and fitness.

Here are some of the benefits of including resistance training into your fitness routine:
- Decreases body fat
- Promotes joint stability
- Increases muscular strength
- Increases muscle mass and decreases body fat
- Increases resting metabolism
- Improves balance, coordination, and agility
- Improves strength in your core (back, pelvis, abdominals)
- Improves posture
- Increases self-esteem and body image

Resistance training can include training using your body weight, using machines or lifting free weights.

Unfortunately, although less and less, women tend to shy away from weight training for fear of increasing their size, getting bulky, or developing overly large, masculine muscles. To the contrary, weight training increases your resting metabolism far more than cardio exercises alone, so that your body burns more calories while you are not exercising. In order to maintain your developing muscle mass, your body needs to use more calories for fuel, so instead of storing calories, your muscles essentially eat up excess calories. Women do not have the testosterone levels that men have and therefore will develop small but strong muscles that help give great shape to the body. Hours and hours of weight training and high levels of testosterone are what yield large muscles. Including a 1-3 sets of resistance training exercises for each of your major muscles 2-4 per week, will not make you big, but will make you lean and firm and will help you on your road to weight loss and overall health and wellness.

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Christmas is Just Around the Corner.

November 16, 2010 By

Give the gift of health and wellness this year. Gift Certificates are now available for all Fitness Anywhere services, whether it be for a Fitness Assessment, a one hour Personal Training session, a Kitchen Cupboard Makeover, an Assisted Stretch session, or a Running Clinic, this year, give the gift that feels good.

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Finding Strength in New Places

November 16, 2010 By

Fitness Anywhere Trivia: Name the discreet, yet essential exercise, important for both men and women, that can be done absolutely anywhere, at anytime, without anyone knowing that you’re even doing anything at all.

You are absolutely right, Kegel exercises! These inconspicuous movements are no longer considered important merely for pre and postnatal women, but are actually recommended to everyone as preventative care for your aging pelvic muscles.

So what are these exercises exactly? Kegels, appropriately named after the doctor who invented them, involve contracting and releasing the muscles of the pelvis, which are responsible for holding the uterus, bladder and bowel in place for women, and are responsible for controlling the flow of semen and urine, as well as maintaining an erection for men.

For women, regularly doing your Kegels will prevent or improve incontinence related issues that often develop with age, during pregnancy or post childbirth. They have even been reported to enhance and increase the frequency and intensity of orgasm in many Kegel-fit women, as there is greater blood flow and circulation to the pelvis.

For men, strengthening your pelvic floor muscles will enable you to have better control of your ejaculations, ultimately lasting longer during sex, not to mention maintaining a firmer erection for longer. It also improves your projection, which could help men who are trying to conceive.

So how does one correctly do Kegels, for how long, and at what intervals? First of all, be sure you’ve correctly identified these muscles. For both men and women, the muscles you use to stop the flow of urine are the best way to describe it. Be sure that your buttocks, abs and thighs are relaxed throughout.
Once you’ve got it, practice contracting the pelvic floor muscles by holding for 3 seconds and relaxing for 3 seconds and repeat this pattern 10 times. As you get stronger, increase this to 4 seconds, then 5, etc. Work your way up to holding for 10 seconds at a time. Including a minimum of 3 sets per day, while you’re in an elevator, waiting in line for your daily coffee, or stopped at a red light, will greatly improve the health and strength of your sex organs and will prevent or alleviate incontinence. When planning your full body workouts, don’t forget your Kegels!

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Turning Back the Clock with Exercise

November 9, 2010 By


It’s inevitable, whether we like it or not, every single one of us will age. Our bodies will wear out, our skin will sag and our minds will become less and less sharp over time. However, have you ever noticed that some people age much better than others? And although some of this has to do with our genes, much more of it can be attributed to lifestyle habits. In general, most people notice an increase in the signs of aging around 30. Increased fatigue, gradual loss of mental acuteness, increased stiffness in the joints, sagging skin, loss of bone density, loss of muscle mass and a slowed metabolism are just to name a few.
However, again and again regular exercise has been proven to slow the aging process, and in many instances, actually reverses signs of aging, even after years of being sedentary.

Here’s how just a few of the signs of aging are directly affected by exercise:

Increased fatigue – Time and time again, research suggests that exercise, although it would seem counterintuitive, actually gives the body and brain more energy in the long run. Regular activity increases the level of endorphins that your body releases, and provides euphoric feelings that last long after the exercise is over.

Loss of mental acuteness – Exercise improves circulation throughout the body. Recent research demonstrates that cognitive function, because of this increase, is greatly improved after only 10 minutes of aerobic exercise.

Increased stiffness in joints – Arthritis and Osteoarthritis are the most common reasons for joint pain and stiffness in middle-aged to elderly adults. One of the best treatments in relieving the symptoms of these diseases is physical activity, as improving flexibility, joint strength and range of motion will help manage recurring pain and will promote mobility.

Sagging skin – Exercise increases blood circulation and invigorates the skin by supplying more oxygen to the skin cells, giving you a youthful glow.

Loss of bone density – At 35, boss mass density peaks. Every year after that, our bones weaken and become less dense with age, and we become more and more susceptible to osteoporosis. Load-bearing exercises, such as weight lifting, help stimulate the cells to produce more bone, directly reversing the aging process of your skeletal structure.

Loss of muscle mass – After the age of 30, we lose nearly 1% of our muscle mass every year. Without strength training, everyday activities such as climbing stairs, shovelling snow and even taking out the garbage would require assistance and could leave us dependant on others for help. By adding resistance training to your weekly routine, you can easily increase your strength and improve your muscle mass, reversing the aging of your muscles.

Slowed metabolism – It’s a hard fact to swallow, but as we age, it becomes harder and harder to keep the weight off without a lot of extra effort. However, by keeping variety in your workouts, confusing your muscles, and making resistance training a large part of your exercise routine, you can keep your metabolism revved and youthful.

We are all human, and whether we like it or not, every single one of us will age. However, the rate at which we age can be greatly manipulated and controlled with exercise. Do not go gentle into that goodnight! Fight the aging process with exercise.

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Managing Your Time to Exercise When You Just Don’t Have the Time

November 3, 2010 By

Managing time to exercise when you just don’t have the time.

Some days there just aren’t enough hours to get everything you want to do into your day. Here are three tips that will help you stop the ceaseless argument between your brain, body and schedule.

1) Commit to making exercise a regular part of your life. – You wouldn’t say that you don’t have time to brush your teeth, to make your children dinner, to put gas in your car, or to go get groceries when you need them, so why would you let your health be any different? If you think of exercise as a regular part of your life, like walking the dog, washing your hair, or checking into facebook, and you make the conscience decision to incorporate it into your weekly routines, you’ll be less likely to neglect it. Organization is key! At the beginning or end of the week, whenever you do your planning for the days ahead, schedule exercise time in, and stick to it. Having the goal to get fit and exercise is great, but every journey needs a map. If you don’t plan how you will get there, you never will.

2) Hire a personal trainer. – Exercise professionals are not only great at correcting form and keeping your workouts interesting with variety, but half of our job is to motivate our clients to keep their training dates and schedule. I have had many athletes who were as knowledgeable as I with regard to fitness, but would never train unless I were there standing over them, making it happen. Having a fixed time and date with a trainer is the best chance for continued success. If you can’t afford a trainer, the next best bet is to get a friend to commit to exercising with you regularly. If you’re accountable to someone, you’re less likely to bail out when your schedule is tight.

3) Do what you can when you can. – 60 minutes of exercise a day 4-7 days a week is what is recommended to maintain health. No one says that it has to be all at once. If you have 10 minutes to spare on your lunch break, get on your office floor! You’d be surprised how many push ups and sit ups you can do in that short amount of time. Break it up and do little bits here and there. Take the stairs, park at the farthest space away, jog to the store to buy your milk. Also resistance training goes a long way when it comes to your metabolism, so a few sets here and there to strengthen and tone your muscles can do wonders for your health. Building muscle keeps your metabolism revved after your workout is over. You continue burning calories even at rest far more by lifting weights than by walking or jogging alone.

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