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Jan 2009

Weekly Fitness Tip: The Only Resolution That Really Matters

Looking to live a happier, healthier, longer life?

BOSTON-January 6, 2009-The International Health, Racquet and Sportsclub Association (IHRSA) announced today its call to action for anyone.

Join a Health Club.

Exercise is one of the best medicines we have to help keep us healthy and living longer. During times of stress and financial uncertainty, staying healthy is of the utmost importance. In our current economy, everyone desires a high return on his or her carefully planned investment. Such a return is achievable if you invest in yourself and your health this year, and exercise at a health club. You will reap the rewards of good health, happiness both year-long, and throughout your life.

IHRSA offers the following Ten Reasons To Join A Health Club In 2009:

Already a Member ?    Not A Member Yet ?

Heal Your Mind and Body:
Exercise can aid in the rehabilitation of illnesses and chronic disease, and improve your muscle strength, cardiovascular health, reduce stress, and help ease the effects of depression and other diseases.

Practice Prevention:
Exercise is a form of preventative medicine that research has proven can lower the risk of many chronic diseases, improve overall health and help stave off the effects of aging, arthritis, cancer, diabetes, heart disease, obesity, and osteoporosis.

Improve Your Work Life:
Studies have shown that exercise can boost employee morale, increase productivity, minimize stress, and lead to decreased absenteeism. On average, frequent exercisers among health-club patrons were absent from work only 2.11 days per year, compared to 3.06 days for inactive individuals.

Save Money:
Membership is an incredible value for the cost, especially when you consider the health benefits of exercise. Exercise is a preventive medicine and is part of the answer to health care reform. Sedentary lifestyles and their effects have driven up the cost of health care to all time highs. In 2000, obesity-related health care costs totaled an estimated $117 billion.

You Can Make a Difference:
Rates of overweight and obesity in America have never been higher. Today, roughly 34% of adults and 16% of children are obese. So play your part in reversing the nation’s overweight and obesity trend, and exercise.

Spread the Health:
Take the lead and be the example of healthy living and wellness for family, friends and your community.

Weather the Storm:
Health clubs provide a safe, and protective environment for working out, no matter what the weather.

Better Together:
Health clubs are a supportive environment to meet new people, build friendships, network, and find a workout buddy. Enlisting the support of others can increase motivation, help develop a sense of camaraderie, and better help you achieve your health and fitness goals.

Under the support and guidance of a professionally trained staff, including certified personal trainers, you can get the most out of your workout at a club.

Variety is the Spice of Life:
Health clubs offer more workout options in one space, than any other facility. From machines, classes, and basketball, to yoga, personal training and racquetball, you will never run out of ways to spice up your fitness routine at a club.

You Deserve It:
A health club membership is not a luxury; it is an investment in your health.

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    Jan 2009

    Weekly Fitness Tip: What does the term “fitness” mean to you?

    What does the term “fitness” mean to you?

    For some people, it may mean following a regular exercise routine. To others, it may mean being well toned or muscular. It may mean eating a balanced diet. And still to others, it can mean the ability to excel in athletics or other physical challenges.

    Being fit ultimately refers to your own optimal health and overall well being. Fitness pertains to all aspects of your life – physical, emotional and mental. When you are fit, you have:

    • Stamina and a positive outlook that enable you to handle the mental and emotional challenges of everyday life.
    • Physical strength and endurance to protect yourself in an emergency situation.
    • Reduced risk for many health problems, such as heart disease, cancer and diabetes.
    • The opportunity to look and feel your best; a better chance for a longer and healthier life.

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      Dec 2008

      Happy Healthy Holiday From Sportsplex Stamford

      Make Your Holiday a Healthy One.

      Here are a few Healthy Habits that will help you get through the Holidays.

      Don’t Go To A Party Hungry:
      We eat faster and more when we are hungry – therefore eat a wholesome breakfast and lunch on the day to avoid overeating at the party.

      Make Healthy Choices When Enjoying Your Holiday Feast:
      If you are having turkey, be sure to remove the skin. Your can even indulge in a slice of pie if you skip the crust, which contains most of the fat. Fruit or pumpkin pie filling are usually better choices than chocolate or nut.

      Try Other Versions Of Alcohol:
      Instead of beer, cider, Bailey’s and Kahlua, try dry wine, Bloody Marys or spirits with diet mixer which have fewer calories.

      Drink Plenty Of Water:
      Alcohol and coffee can dehydrate your body.

      Organize A Post-Meal Activity With Family:
      Take nice brisk walk with your loved ones and enjoy their company in the holiday season.

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        Dec 2008

        Weekly Fitness Tip: Shake It Up with a Cardio Combo

        Add Variety to Your Cardio Routine

        If you’re spending a lot of time on one specific type of cardio machine, you may want to add in some variety. Using the same machine can lead to overuse injuries because you’re always using the same joints and muscle groups.

        One obvious way to vary your routine is to use a different machine during each gym visit. Or, if you really want to spice things up, you could switch machines halfway through your workout.

        For example, instead of 30 straight minutes on the treadmill, do 15 minutes and then go to a step climber for the next 15 minutes. Other “cardio combos” could include rowing machines, elliptical trainers, or stationary bikes.

        In switching from one machine to another, you’ll want to make sure you continue to work at the same intensity (or better). Use the machines’ pulse monitors as a guide. And, of course, make your switch right away; stopping to talk to a friend or to take a breather will make your workout a little less effective.

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          Dec 2008

          Weekly Fitness Tip: Why Weight Training?

          There’s more to strength training than meets the eye.

          Sure, working out with weights improves strength and muscle tone. It can help you lose weight by improving your metabolism. Now research shows that training with weights can also reduce your risk of heart disease.

          A study conducted at Harvard University showed that men who trained with weights at least 30 minutes a week reduced their risk of coronary heart disease by 23 percent, compared to men who did not train with weights.

          To minimize your heart disease risk as much as possible, make sure you’re also doing regular cardiovascular exercise such as running or walking.

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            Dec 2008

            Weekly Fitness Tip: Water For Health

            Water for Health
            Staying hydrated for back-pain relief and overall well-being

            Water is your body’s primary chemical component, making up approximately 60% of your weight; every system depends on water-including your back. Water helps flush toxins out of your organs, carries nutrients to your cells, regulates body temperature and creates a moist environment for ear, nose and throat tissues.

            Water keeps our organs and joints moist; the more water you drink, the more your muscles, organs and joints will be able to perform and heal efficiently.

            After oxygen, water is the single most vital substance your body needs to maintain life.

            Low-back pain has been linked to dehydration, and some doctors now recommend increasing water intake to help alleviate some back pain.

            How much to drink?
            Aim for 8 – 10 glasses (250 ml) a day. If you’re eating a lot of fresh fruits and vegetables, soups and other liquid-rich foods, you’ll probably need less drinking water in your diet.

            How to get the water you need?

            * Try adding a slice of citrus, or a no-calorie drink mix to your water-for flavour.
            * Drink a glass of water before and between each meal.
            * Hydrate before, during and after exercise.
            * Drink sparkling water instead of alcohol at parties and gatherings.

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              Nov 2008

              Weekly Fitness Tip: Don’t Rely on Diet to Prevent Weight Gain

              Researchers followed 125 men and women, ages 18 to 35, who had lost more than 8 percent of their initial body weight and were trying to keep it off. They assigned them randomly to follow one of three diets.

              The study received funding from a variety of sources, including The Danish Heart Association and the Danish Pork Council.

              The findings weren’t all that surprising, experts said.

              “We know that most dieters have some weight regain despite the type of diet they may have been on,” said Lona Sandon, an assistant professor at the University of Texas Southwestern Medical Center at Dallas, and spokesperson for the American Dietetic Association. “The trick to preventing weight regain seems to be more in increasing exercise rather than diet strategies.”

              Connect with Kris Geier Set your fitness course.

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                Nov 2008

                Weekly Fitness Tip: Burn More Calories When You are Not Exercising

                Burn More Calories When You are Not Exercising

                You want your body to burn calories at the highest possible rate even when you’re NOT exercising when you’re at sitting at your desk, relaxing at home, even sleeping.

                It’s called your resting metabolic rate (RMR), and you CAN increase it.

                One of the surest ways is by building more muscle mass through strength training. Muscle can burn 3-5 times more calories than fat does. So the more muscle you have, the more calories you’ll burn. Even when you’re staying perfectly still.

                And you don’t need to invest much time. Working with weights for as little as 20 minutes two to three days a week can be enough to crank up your RMR over time.

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                  Nov 2008

                  Weekly Fitness Tip: Lose Weight by Eating More……Times a Day

                  Better Nutrition, Better Habits

                  Even if you’re not trying to lose weight, there are good reasons for eating 5 or more small meals daily rather than the traditional, larger 3 meals a day.

                  Mount Kisco Lose Weight

                  • Headaches, fatigue and even poor sleep can be signs of low blood sugar levels. By eating every 3 to 4 hours, you can keep your sugar levels steady and reduce these common health problems.

                  • Eating regular meals promotes better digestion and can reduce constipation and acid indigestion.

                  • Small frequent meals aid in weight loss because keeping blood sugar levels steady helps reduce food cravings, bingeing and overeating.

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                    Oct 2008

                    Weekly Fitness Tip: How Much Exercise is Enough?

                    Have you been lax about your exercise?

                    If you’ve been lax about about your exercise routine and aren’t sure what you should be doing, new recommendations give adults and kids specifics on what they can do to reap important health benefits.Get Fit Saw Mill Personal Traing mount Kiso

                    Adults need a minimum of 2 1/2 hours of moderate exercise per week, or one hour and 15 minutes of vigorous activity. And kids should get an hour of activity per day, according to the Physical Activity Guidelines for Americans announced earlier this month.

                    Those are the numbers the U.S. Department of Health and Human Services came up with after a two-year process that included having a 13-member advisory committee review scientific research on the effects of physical activity and health.

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