Mistakes People Make In The Gym

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By Cody Bollerman

exerciseballIf you have just recently started hitting the gym more regularly, it is natural to feel more experienced than you actually are. However, you cannot afford to be as nonchalant as the folks that have established muscle memory and the familiarity that comes with years of hard work. Therefore, let’s talk about some of the most common, but also most obvious mistakes made by new fitness buffs.

Drinking Little to No Water

Although most people know the importance of regular hydration, CBS reports that over 75% of the population in the United States consumes less than the 6 daily cups prescribed by the Institute of Medicine. This basically means that more than three quarters of Americans are functioning in a chronic state of dehydration. Seeing how even mild dehydration influences both mental and physical performance, this statistic is quite shocking. Realistically, most physically active people need to drink at least twice the amount. In addition, if you are a heavy sweater, you need a drink with some electrolytes to help you replenish and retain all the fluid you lose during a workout.

Neglecting Warm Ups

For some reason, most people walk into a gym, do a couple of arm circles, hit the bench and start lifting weights. A proper warm up session will increase your circulation, heart rate and the neural drive to working muscles. In a recent Journal of Strength and Conditioning study, researchers sought to determine what the best warm up really is, and how it might affect your strength. Of the two groups tested, the one which did not do warm ups (while the other had 5-minute warm ups) did not see any performance boost. Conversely, the group that had 15-minute long, low intensity warm ups gained the benefits of increased body temperature without any unnecessary fatigue. Furthermore, certain workout clothes may help you manage your body temperature, allow for a full range of motion, and prevents inflammation and muscle soreness. Luckily, you can easily find affordable gym clothes that will do just that. I’ve been using them for years myself, and I have yet to completely ruin a piece.

Neglecting Diet

Within an hour of completing your workout, your body needs to load your muscles with fuel and energy. The intake of the right nutrients stimulates protein synthesis (muscle growth) and the renewal of muscle glycogen. If you neglect this time window, your body may end up in a state of catabolism. Just this year, researchers from the McMaster University uncovered significant new evidence in the quest for the elusive goal of simultaneously losing fat and gaining muscle. The scientist studied two groups of young men that underwent a month-long regime of hard exercise. Both groups went on a low calorie diet, but one had lower levels of protein than the other did. The high-protein group experienced sufficient muscle gain, while the low protein group did not gain muscle mass.

Spending Too Much Time in the Gym

While it may seem ironic, this is a concept you should take into account for the sake of your schedule, and more importantly, your body. One of the biggest misconceptions most average gym-goers have is that you need to spend a couple of hours a day lifting weights in order to produce a fit and toned body. According to a study of over 300 men and women, published in the Journal of Current Biology, people who hit the gym twice a week burn about 200 calories more than your average person does. Furthermore, the study explains that over time, your body adapts to higher activity levels, and it changes your metabolism so that fewer calories are burned.

Staying Focused

According to the figures provided by Statistic Brain, almost 70% of gym-membership owners never use their membership cards at all. Just going to the gym on a regular basis is a task by itself, but once you arrive there, you have to make the most out of the time you have on hand. With a wide range of machines and workout regimes available, it is easy to get confused. You have to know what you want to do and how long you want it to take; and if you focus on one workout that targets a few areas, you will start to see progress after just a couple of weeks.

5 Ways To Avoid Quitting Gym Memberships This Summer

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This article is courtesy of PRWeb, please share your comments below…..

exerciseballAmerican gym memberships are notoriously underused. To fight this detrimental statistic and foster healthy exercise habits, Fit Body Boot Camp provides five ways to avoid quitting the gym.

Fit Body Boot Camp is America’s fastest growing and most popular boot camp fitness program. The company helps thousands of individuals across the country lose weight and live happier, healthier lives. To encourage more people to hit the gym and get the fitness results they want the company has released these five tips for getting the most out any gym membership:

Tip #1 – Don’t do it Alone
The hardest part about committing to gym memberships is saying motivated and on track. Attempting to overcome these challenges alone is often extremely difficult.

The best way for anyone to stay motivated and inspired is exercising with friends who hold each other accountable and professionals who can teach and encourage.

Fit Body Boot Camp overcomes this obstacle with its class format and personal trainers. These two elements allow bootcampers to stay accountable by exercising with friends and stay motivated with the instruction of professional trainers.

Tip #2 – Can’t Out-Train a Bad Diet

Exercise alone cannot bring real results without proper nutrition and diet. But most gyms or fitness centers offer come kind of nutritional guidance for clients seeking such assistance.

All Fit Body Boot Camp training packages offer nutritional consultations and advice at no additional charge. Getting this sort of help is the best way to learn healthy habits and ensure weight loss results.

Tip #3 – Mix it Up Every Day

One of the most common reasons why most gymgoers end up quitting their gym memberships is sheer boredom. Everything starts off exciting, but repetitive workouts get old fast!

Try mixing things up and using all the resources a gym has to offer. Fit Body Boot Camp does this by planning completely new and unique workouts every single day. This allows bootcampers to target different areas of the body, avoid weight loss plateaus, and never get bored with Boot Camp.

Tip #4 – Don’t Waste Time

malepushupOn the simplest level most people quit going to the gym simply because they can’t stand being there. It’s not an enjoyable atmosphere for many but there’s an easy response to this situation: spend less time at the gym.

Many believe they must spend hours at the gym every day in order to see results when, in reality, a 30-minute workout is plenty of time to get in shape and drop pounds— as long as it’s the right kind of workout, that is.

Fit Body Boot Camp workouts are only 30 minutes long yet because of their intensity and because of the Afterburn effect, Fit Body Boot Camp workouts burn hundreds of extra calories during and after a workout.

Tip #5 – Choose the Best Option

What many first time gymgoers don’t realize is that the world of fitness contains a plethora of options for getting in shape and losing weight. An ordinary big box gym membership simply isn’t right for most people.

The best way to avoid quitting the gym is choosing the right fitness option in the first place. When someone starts with the option that’s best for them their less likely to get discouraged, lose motivation, or get burned out.

Explore every available option and choose the best fit.

To find the nearest Fit Body Boot Camp and inquire about becoming a member of their boot camp fitness program, visit: FitBodyBootCamp.com

Read complete article here…..

Gym, Health And Fitness Clubs In The US Industry Market Research Report

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Thank you to PRWeb for supplying this article, please share your thoughts in the comments section below…..

malepushupThe industry will benefit from the burgeoning elderly population becoming increasingly active, which will result in many baby boomers signing up for health club memberships. For this reason, industry research firm IBISWorld has updated a report on the gym, health and fitness clubs industry in its growing industry report collection.

The gym, health and fitness clubs industry has weighed in on the recent marketing campaigns and consumer trends that have aimed to fight obesity and advocate for improved consumer health. In the five years to 2014, health club memberships have grown. According to IBISWorld Industry Analyst Sarah Turk, “While health club memberships have fared well over the period, they still declined in 2009, in line with many budget-conscious individuals terminating their memberships.” Further exacerbating this trend, time-strapped consumers became more prevalent, evidenced by individuals’ time spent on leisure and sports remaining relatively stagnant, which has slightly constrained industry revenue growth.

However, from 2010 to 2014, many small, low-cost gyms with few amenities and month-by-month contracts have fared well when compared with high-cost, all-inclusive gym memberships. Furthermore, many health-conscious individuals have implemented fitness into their daily regimen, which has buoyed industry revenue. “Additionally, the number of adults aged 20 to 64, the largest gym-going demographic, has exhibited growth, which spurred demand for gym memberships over the period,” says Turk. As a result, in the five years to 2014, industry revenue is anticipated to grow, including revenue growth in 2014 due to more consumers valuing fitness to bolster their overall health and well being. Nevertheless, profit is expected to contract from, which can be attributed to many gym, health and fitness clubs offering memberships with low cancellation penalty fees, thereby cutting into profitability, particularly for gyms that had high attrition rates over the period.

Over the next five years, the industry will benefit from the burgeoning elderly population becoming increasingly active, which will result in many baby boomers signing up for health club memberships. Consequently, industry revenue is forecast to grow in the five years to 2019. Moreover, consumers will substitute larger, all-inclusive clubs for low-cost memberships, which is anticipated to propel industry revenue forward.

To read the full article, click here…..

Turn That Frown Upside Down…….Adventures In Aerial Fitness

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By Kim Evans

arielfitnessI am an upbeat person who is usually in a good mood, but I did something that really made my day. On a recent visit to the Phoenix area, I took an aerial fitness class at Tough Lotus in Chandler AZ. According to owner instructor Marnie Valliere the class is a combination of yoga, Pilates, suspension training moves done using an aerial silk or hammock suspended from the ceiling. You will work your entire body in the 3-D space across all planes of motion, upper and lower body strength will increase, you can stretch a little deeper and have better balance.

Walking into the space you see a dozen or more hammocks suspended from the ceiling over a cheerful black and white checkered floor. Each person is instructed how to sit in the hammock to get used to being airborne. Marnie explains the philosophy behind the class, how you will benefit by lengthening your body, how you can move through a range of motion stretch better or further when you are not attached to the floor. She talked about spinal decompression, the vestibular system and how aerial fitness can benefit your balance and sense of motion. And so the class started.

In addition to the large hammock, there are loops of varying lengths to use with your feet or hands. We sat in the swing and put one foot in a sling and one two three we were off! It was important that we all lifted up at the same time so that we didn’t crash into each other. It was exhilarating to have all of the swings moving to and fro, creating a slight breeze. It was hard not to say “Wheee!”

Marnie guided us through many moves, some with one foot on the ground, some up off the ground. It was so relaxing and freeing. Finally we moved to inverting in the swing. Wow…..that was fun, and a bit nauseating! We hung upside down for a while with our legs wrapped around the sling. We put our hands on the ground to stretch out. At the end of class we pulled the hammock from tip to toe and stretched out in the cocoon for quiet time. We all got out of our silks smiling.

As I went through the day, I realized that I felt pretty awesome.

As I went through the day, I realized that I felt pretty awesome. I felt loose, no pain and relaxed. Being in the swing was akin to swimming for me, another space where you can move freely and with ease. No wonder I enjoyed it.

I think this is a great complimentary training for stand up paddling. I confess, I have some issues with getting sea sick, and anything that I can do to help to acclimate my vestibular system and be more comfortable is something that I will continue doing. I was fine inverting, but shutting my eyes was not comfortable. I plan on taking aerial fitness classes again, and even buying a system to use at home. I also liked how my spine felt afterwards…..long and strong.

NOTE: It has been four days since I took the aerial fitness class at Tough Lotus. I was a little bit sore on Monday, but that is all gone today. And when I went to the pool for my swim I realized that I was loose and pain free. My swim was focused and strong. I think that aerial fitness got me back in alignment and worked out any kinks that I may have had. And that is even after sitting on a cramped airplane for four hours on Sunday. I found a place in the Grand Rapids area that has aerial yoga, and I am going to try that soon.

– Guest Author, Kim Evans, Tough Lotus