You have joined a gym and decided that you would like to try group fitness classes, but you have no idea what to expect. Having looked at the group fitness schedule, you’ve chosen a class that seems right for you. You show up, and you see a very fit woman at the front of the room, decked out with a microphone, ready to go. Now what should you expect?

Group fitness classes are offered at gyms, fitness centers, yoga and Pilates studios, and all ranges of locations.  These classes are for a specified period of time, and are led by an instructor who demonstrates the proper way to do various exercises. Many people enjoy the energy of a group class because they find it to be more stimulating than working out alone.   Group fitness classes are also a good way to meet new people who share similar interests.

Group Fitness programs should give you a complete workout that is both fun and invigorating. Classes tend to combine cardiovascular training with strength training and stretching. The activity offered in a group fitness class should accommodate every fitness and experience level, from the beginner to the seasoned participant.

Group fitness classes should be led by qualified individuals, and clients should have high expectations for their group leaders.

Keri Cawthorne owner of Iron Mountain Movement lists the top 10 things students should expect from their group fitness leaders:

Top 10:

1. A fitness leader should be motivating, not intimidating.
2. A fitness leader should arrive 10-15 minutes before class starts to greet, to answer questions and to assist with any set-up. The instructor should also be the last person to leave the class when it is over.
3. A fitness leader should start the class on time and finish on time.
4. A fitness leader should be dressed appropriately for the class.
5. A fitness leader should introduce themselves and let participants know what to expect from the class.
6. A fitness leader should be able to provide modifications for any exercise.
7. A fitness leader should smile and make eye contact with the class.
8. A fitness leader should be certified and be able to provide an educational portion of the class (ie: proper alignment while doing muscle conditioning, stretching, cooling down etc).
9. A fitness leader should not be afraid to move around the class.
10. A fitness leader should provide a safe and effective class (ie. a clean and uncluttered space, music at a healthy volume) .

After a great group fitness class you should be out of breath, in a little better health and thinking about getting ready to return for your next workout.  Inevitably, you are responsible for your health and fitness safety, so be sure to choose instructors that provide you with a safe and effective workout. The qualities of your new found fitness instructor should include ALL of the Top 10 qualities listed above. Life is too short not to have a bit of fun with a great workout!  read entire article

Finally there is some ACE (American Council On Exercise) research that puts claims by the manufacturers of these ridiculous looking shoes to the test.    According to the ACE study, a team of exercise scientists from the Exercise and Health Program at the University of Wisconsin, designed two studies.  In the first study researchers recruited 12 physically active female volunteers, ages 19 to 24 years to evaluate exercise responses to walking in traditional athletic shoes (a New Balance running shoe) versus the popular toning shoes. A second group of 12 physically active female volunteers, ages 21 to 27 years, was recruited for the second study, they performed a similar battery of five-minute treadmill trials rotating shoes at random.

The outcome….

”Across the board, none of the toning shoes showed statistically significant increases in either exercise response or muscle activation during any of the treadmill trials.  There is simply no evidence to support the claims that these shoes will help wearers exercise more intensely, burn more calories or improve muscle strength and tone.”

I can’t say that I am shocked, I mean really, if you want to improve muscle tone and lose weight you have got to put in the work, cardio, squats, lunges and diet.  There are no quick fixes. There were even concerns that long term wear of toning shoes could alter gait mechanics due to their instability.  I for one am going to stick to my professionally fitted athletic shoes for the gym, and when I am looking for an unstable shoe to walk in, I am going bang for my buck and pulling out my 4 inch black stilettos.

Exercise does get harder to do in the heat, but it should not be an excuse to stop altogether. Summer may not be a time to set any major weight loss or fitness goals, but when you work hard all year you should at least maintain during the summer. Like Christmas, summer tends to be a time when we over indulge, but instead of it lasting 10 days, it lasts 2 months, and you do it in minimal clothing. So why would you stop exercising?  I understand why you may take Christmas off, the after effects can usually be dealt with in January, but taking 2 months off, it will take you until next spring, if you include your Christmas hiatus, to make up from your summer in margaritaville.

So how do you stay cool when the weather is hot?  You will need to make a few changes to your current regiment starting with exercising earlier or later in the day. I went for an 8am run this morning and found it quite warm, next week I will be changing it to a 6:30am start (it is going to be painful, I am not an early morning girl, Conny cuts me a bit of slack, by the time we are finished I am back to my chatty self). Starting so early does have its advantages and the day seems so much longer. If an early morning start isn’t in the cards for you, try an evening run. The only problem that I have found with evening runs is smelling your neighbour’s dinner cooking on their barbecues!  If you weren’t hungry when you started, you will be salivating by the time you are finished!
If you are exercising outdoors in the heat, you should be modifying your attire.  Bring out the running shorts, you may even want to go with a short sports bra (not the dingy white one you wear under your t-shirts, it may be time to get something new…always an excuse to shop!). Don’t forget that running in a short sports bra is also an ab workout, you know that your navel will be pulled to your spine the whole time that you are out (I just read a great post on this very topic). Keep your attire light in colour to reflect the sun and don’t forget to wear a hat. If you haven’t invested in a pair of sport sunglasses now may be the time.  I am a big fan of sport glasses, they protect your eyes and really complete the look!  Sunscreen is a must, as much as I love my Y flow sports bra, I am not a fan of the tan lines.

Don’t forget to fuel and hydrate before, during and after exercise. A good rule of thumb is 6-8 ounces every 15-20 minutes of exercise .  Under regular circumstances I usually recommend supplementing your water with an electrolyte replacement after 60 minutes of exercise, but in the heat I always advise to supplement after 45 minutes of exercise.  To check your hydration level, weigh yourself naked before you exercise and then again after, you should be weight neutral. You can also check the colour of your urine (maybe too much information), it should be light to clear in colour (if you take a multi-vitamin don’t be surprised if it is slightly fluorescent in colour).

Always listen to your body, it has to work twice as hard in the heat. It takes about 2 weeks to completely acclimatize, so during that time lower your intensity. If your body is saying no, go with your gut and of course if there is an air quality advisory, then it’s time to  move your workout indoors.

However you get your sweat on this summer keep the fluids flowing, slather on the sunscreen and turn up the music!

• Standing next to the bike, the saddle should be hip height.

• Handlebars should be higher than the seat.  If there is an option to adjust the handles forward and back, keep in mind that you do not want to feel like you are reaching for them, at the same time you shouldn’t feel like you are hunched over them.

• When choosing how far forward or back to position the seat, sit on the saddle and at the 3 o’clock position in your pedal stroke, your knee should be in line with your ankle.

• To quickly check that your seat is at the correct height, at the 6 o’clock position of your pedal stroke, there should be a slight bend in your knee, your knee should never feel like it is hyper-extending at the bottom of the pedal stroke.

Tip: When sitting on the saddle, try not to sit on it like you would a chair, sit towards the back of the saddle, you should feel like you are spilling off the back of the saddle.

Nina Bovio, a highly competitive runner from Brighton with 72 marathons under her belt, has been fighting a nagging quadriceps injury for nearly two years.

She’s been advised to substitute some of her runs on roads for running in a pool, where pounding is at a minimum.

Running laps in a pool can be mind-numbing, but it is invaluable as a way to keep in shape while healing from an injury, says Laurel Park of Ann Arbor, who used a pool three years ago to recover from a hamstring injury.

The time passed most quickly for her, she says, if she did an interval workout, such as 10 minutes of easy running followed by 2 minutes hard, 1 minute slow, 2 minutes hard, etc.

“The most I could handle in one outing was about 45 minutes,” she says. “Those workouts were certainly equal in intensity to any land workouts.”

Ann Boyd uses pool running even when healthy, as a means of cross-training when aiming toward a marathon.

“When I’d train for a marathon, I would train for six weeks and get injured, and always a different injury, too. So, I started doing a second run in the pool. And I always run in the pool after a marathon to ease back into running.”

Veterans of pool running suggest buying a waterproof Walkman-type device to help pass the time, as well as a flotation device specific to pool running, available at running stores, to keep you aligned at the proper angle.

Kathy Rounds, a world-class 800-meter runner and certified strength and conditioning coach in Ann Arbor, says that pool running isn’t just for the injured, that it has benefits and can be used as a regular cross-training tool.

“Because the atmospheric pressure increases as the water gets deeper, water running has some interesting training adaptations,” she says.

Because the blood in your feet at the bottom of the pool in deep water is at about three atmospheric pressures, and the blood in your chest is at about 0.75 atmospheric pressures, she says, more blood gathers in the chest area. This requires the heart to work harder to pump it.

In addition to reducing the pounding on injured joints, muscles or tissue, Rounds says the pressure of the water against your legs as you run through it helps flush wastes from the muscles.

“It’s a free massage,” she says.

But after running in the pool exclusively, she warns, it takes a couple of weeks to get used to the pounding when you go back outside.

Water Fitness Tips

• Do an interval workout, 10 minutes of easy running followed by 2 minutes hard, 1 minute slow, 2 minutes hard.
• Run in the pool after a marathon to ease back into running.
• A waterproof Walkman-type device helps pass the time in the pool.
• Use a flotation device, available at running stores, to keep you aligned at the proper angle for pool running.

Depending on what you do and how long you do it for, there are two different types of benefits that you will get from exercise, they are health and fitness benefits.  Health benefits come from lifestyle physical activity and enable you to enjoy life and protect you from chronic disease (lowering cholesterol, blood sugar, etc) whereas fitness benefits come from a moderate or vigorous exercise program, the benefits can be seen as well as felt (weight loss, muscle development, increased cardiorespiratory endurance).

Depending on your goals, here are the guideline breakdowns….

1. Lifestyle Physical Activity

• Walking, dancing, housework, etc
• 30-60 minutes
• 4-7 days a week

2. Moderate Exercise

• Cardiorespiratory endurance
  • Running, cycling, swimming, aerobics
  • 30-60 minutes
  • 4 days a week
• Strength Training
  • 1-2 sets (8-12 reps) of 8 exercises working all major muscle groups
  • 4 days a week
• Stretching
  • 4-7 days a week
  • Moderate Exercise

3.  Vigorous Exercise

• Cardiorespiratory Endurance
  • Running, cycling, swimming, interval training, etc
  • 30-60 minutes
  • 5 days per week
• Strength Training
  • 3 sets (8-12 reps) of 10 exercises working all major muscle groups
  • 5 days per week
• Stretching
  • 6 days per week – hold each stretch 10-30 seconds, 4 repetitions

Also keep in mind:

• Always receive clearance from your doctor prior to starting an exercise program.
• Start slowly and listen to your body
• Always warm up and cool down
• Keep your routine fun and fresh
• Exercise safely
• Cycle the volume and intensity of your workouts
• Train the way you want your body to change

Losing 5lbs does not need to be rocket science, but it does require a bit of effort if you want to keep it off. I know that there are many of you that can drop 5lbs in a week, but really what are you losing…water, how pleasant was your week…it sucked, how pleasant were you…you were a total bitch, did you keep it off…nope, came back within 2 weeks and most importantly,  if you do it too often it can mess with with your resting metabolism and not in a good way.

Guidelines recommend a safe weight loss of 1-2lbs a week, so lets do the math and break it down:

• 1lb = 3,500 calories, 2lbs = 7,000 calories
• To lose 2lbs per week you need to create a 1,000 calorie deficit each day
• To create that calorie deficit, remove 500 calories from your daily diet and increase your level of daily activity to burn an additional 500 calories.

Sounds easy enough, but keep in mind that physical activity accounts for only 10-40% of energy out (food digestion 5-15%, resting metabolism 55-75%).

You already eat somewhat healthy, so how are you going to create a 500 calorie deficit without skipping meals (bad idea) and feeling completely deprived?  Here are a few suggestions:

• 1tbsp mayonnaise – 57 calories
• 2tbsp caesar salad dressing – 160 calories
• 1tbsp margarine – 99 calories
• 50g of cheese (30g = the size of your thumb)- 171 calories
• 1 cup vanilla ice cream – 533 calories
• Starbucks Grande Café Latte (2% milk) – 190 calories
• 1 can cola – 370 calories
• 1 bottle of sweetened ice tea – 480 calories
• 1 can or bottle of beer – 146 calories
• 170ml wine (who stops there?) – 106 calories
• You may also want to choose foods that are nutrient dense, whole grains over white grains, lean cuts of meat, lower fat milk alternatives, dark green and orange veggies.
• Choose fresh or frozen fruits and veggies over canned.
• Avoid pre-packaged and processed foods.
• Pay attention to how food items are prepared, cooked (fats, oils, additives, sodium) as well as portion sizes.
• Watch for hidden calories in sauces, gravies and dressings.
• Reference the Canada Food Guide

Now what about burning an extra 500 calories a day?

• Add an additional 15-20 minutes to your regular cardio routine, you are already there (remember, resting metabolic rates are higher in those who exercise and have more muscle mass), if you are short on extra time then increase the intensity of your daily workout while staying within your target heart rate zone.
• Split up your workout over the course of the day.
• Adding lifestyle physical activity for 30 minutes a day such as a walk after dinner (or before), taking the stairs, having a dance off, yard work and/or housework will also burn additional calories.
• I thought that it would be more, but an intimate encounter only burns 75 calories (and that is only if you are REALLY good at what you do), it can add up over the course of the week though.
• Just get moving!

So there it is…no fad or crash diets, no new workout gizmo, just plain ole healthy lifestyle choices.

Runner’s World

Runners would no sooner skip pre-run carbs than dash out the door barefoot. But when the miles are done, those same athletes might not think much at all about what they eat, as long as they get something. Injured runners logging time on the bike might even skip a meal altogether, in fear of gaining weight. Big mistake.

Whether you’re recovering from a tough tempo run or tendinitis, food delivers the nutrients your body needs to repair itself, making smart eating crucial to a strong body and a speedy recovery.

“Recovery is just like fixing a house,” says Cynthia Sass, R.D., a sports dietetics specialist in Tampa, Florida. “A crack in the foundation requires raw materials to patch things back together. In the body, those raw materials come from what we eat.”

A combination of proteins, fats, vitamins, and minerals helps your body heal microtears from exercise and overused tendons and sprained ligaments. “Every part of the body is dependent on food for repair,” says David Grotto, R.D., a spokesperson for the American Dietetic Association. On a cellular level, those repairs are constant, sidelining injury or not.

Over time, if cells don’t get the nutrients they need, muscles and connective tissues can weaken, leaving them more susceptible to injury. “The decisions we make with our fork can set up roadblocks against future injuries,” Grotto says. So along with stretching, and icing if you need it, these healing foods will help you get back on the road as quickly as possible.

Red Bell Pepper

Just one red bell pepper provides 380 percent of the recommended Daily Value of vitamin C, a nutrient crucial for repairing connective tissues and cartilage. By contributing to the formation of collagen, an important protein used to build scar tissue, blood vessels, and even new bone cells, vitamin C facilitates the healing process. “Work in vitamin C throughout the day, every two or three hours or so,” says Sass, for five daily servings.
Runners-up: papaya, cantaloupe, oranges

Salmon

Salmon’s nutritional benefits have been much touted for good reason. Fresh or canned, salmon delivers two powerful healing nutrients: protein and omega-3 fatty acids. Protein does more than rebuild muscle after a grueling run; it also repairs bones, ligaments, and tendons.

“We tend to forget that healing really means building new cells,” says Sass. “And your body needs protein to make those new cells.” She recommends all runners eat protein at every meal; injured runners should aim for four to five servings a day, from low-fat sources like egg whites and lean turkey. Salmon, with two grams of essential fatty acids per four-ounce serving, is doubly valuable. “Omega-3s are significant anti-inflammatories,” says Grotto. “Eating fish high in omega-3s or taking supplements is like throwing a big bucket of ice water on inflammation.” Inflammation occurs when waste matter generated by the body’s repair efforts builds up around the injury, inhibiting healing. Omega-3s help disperse that buildup, making them useful in addressing everything from sore muscles to stress fractures.
Runners-up: mackerel, flaxseeds, walnuts

Carrots

Eat carrots for a potent dose of vitamin A: a half-cup serving provides 340 percent of your Daily Value. This nutrient helps make white blood cells for fighting infection, “which is always a risk with injury,” says Sass. You might not think infection is likely with tendinitis, but your body takes no chances and activates the immune system, which ups vitamin A demand. Vitamin A also helps repair postworkout microtears, so it’s a valuable ally every day.
Runners-up: sweet potatoes, dried apricots, spinach

Fortified Cereals

Zinc is an important healing agent, but foods highest in zinc, like red meats, often contain saturated fat, which aggravates inflammation. So when the body is taxed—from exertion or injury runners should reach for fortified whole-grain breakfast cereals, which can deliver as much as 100 percent of the Daily Value for zinc. By itself, zinc doesn’t repair damaged tissue, but it assists the proteins and fats that do. “Just don’t overdo it,” cautions Sass. Too much of this potent mineral lowers HDL cholesterol (the good kind) and actually suppresses your immune system.
Runners-up: shellfish, sesame seeds, pumpkin seeds

Almonds

Just 1 oz.of almonds (roughly 20) contains more than 40 percent of your Daily Value of vitamin E, an antioxidant that supports the immune system by neutralizing free radicals. Almonds, like hazelnuts and sunflower seeds, also supply beneficial mono- and polyunsaturated fats, which are key building blocks for healthy cells. “Fat is a structural part of your body, so don’t skimp on it, just eat the right kind,” says Sass. “Almonds supply heart-healthy fats that promote healing without clogging arteries.”
Runners-up: nut butters, avocados, vegetable oils

AGE (Y)

Percentile

20-29

30-39

40-49

50-59

60+

MEN

n=1675

n=7095

n= 6837

n=3808

n=1005

90

9:09

9:30

10:16

11:18

12:20

80

10:16

10:47

11:44

12:51

13:53

70

10:47

11:34

12:34

13:45

14:53

60

11:41

12:20

13:14

14:24

15:29

50

12:18

12:51

13:53

14:55

16:07

40

12:51

13:36

14:29

15:26

16:43

30

13:22

14:08

14:56

15:57

17:14

20

14:13

14:52

15:41

16:43

18:00

10

15:10

15:52

16:28

17:29

19:15

AGE (Y)

Percentile

20-29

30-39

40-49

50-59

60+

WOMEN

n=764

n=2049

n=1630

n=878

n=202

90

11:43

12:51

13:22

14:55

14:55

80

12:51

13:43

14:31

15:57

16:20

70

13:53

14:24

15:16

16:27

16:58

60

14:24

15:08

15:57

16:58

17:46

50

14:55

15:26

16:27

17:24

18:16

40

15:26

15:57

16:58

17:55

18:44

30

15:57

16:35

17:24

18:23

18:59

20

16:33

17:14

18:00

18:49

19:21

10

17:21

18:00

18:31

19:30

20:04

From the American College of Sports Medicine, 1995, Guidelines for exercise testing and prescription (Philadelphia, PA; Lippincott, Williams & Walkins), 113-115.

Last week, we began our countdown to bathing suit season with simple upper body exercises that can be done at home without any special exercise equipment.  This week we will continue with lower body exercises.  Again these exercises can be done at home, and you don’t need to purchase weights, benches, mats, etc.  All you need is some appropriate workout attire (i.e. sweats and sneakers), and you’re ready to begin.   Just remember to check with your physician before beginning a new exercise regimen.

I.Squats from Keri at Iron Mountain Movement

1.Start with feet hip-width apart, toes forward.

2. Move by sitting back as if you were sitting in a chair. Weight should be in heels. (If your heels come up from the floor,  your weight is too far forward, putting excess strain on your knees.)

3. Keep a strong core. (Think about “bracing” your abdominals, as if you were about to be punched in the stomach. This motion will not only engage your abdominals, it also will engage your erector spinae, which will support your back.) Your chest should not fall forward and shoulders should not round.

4. As you rise up from squat position, maintain proper posture and press into your heels, squeezing your gluteus muscles (butt) and return to standing position.

5. Inhale to lower, exhale to lift.

*To increase intensity apply this technique to moving squats and/or add free weights. read entire article

By: Michele