Why is eliminating exercises because you don’t like them my biggest health and fitness Pet Peeve? Because every exercise put into a workout by knowledgeable trainers is put in there for a reason. Every exercise serves a purpose. The exercises we don’t “like” are probably the exercises we need the most. If they are too hard, it is probably because that’s an area you are weak in and you need to work to improve. The exercises we dislike most are probably the ones we need the most!
What can we do: Modify the Exercise! Ask your coach for modifications and variations of the exercise in order to work your way to performing it correctly. Once that strength is built up, you will see that the exercise you once despised is now something you can do because you strengthened the muscles necessary to accomplish it.
Don’t be scared to try! Often times people see something that they don’t think they can do, so they immediately say No. Start with no weight, master the movement, then slowly add weight. Ask for a variation or a modification to get you started, and take the time to work your way to accomplishing it. My favorite thing as both a fitness coach and a teacher is seeing somebody accomplish something they never thought they could!
Stretching is one of the four main components to fitness, along with cardiovascular endurance, strength, and nutrition. But flexibility is the most neglected aspect of a person’s workout routine. A lot of people feel like they are wasting time or an intense workout opportunity if they take the time to stretch.
Here are a few reasons why you should make flexibility training a priority:
Flexibility Training Builds and Elongates Muscles: Stretching increases your flexibility improving your overall physical ability by allowing you to move through the full range of motion with your workouts. You receive more of a benefit for weight training when the muscles are pliable and elongated allowing for each of the muscle groups to work independently as needed.
Flexibility Training Increases Blood Circulation: Stretching helps increase blood flow to your muscles. Increased blood flow carries away toxins, like lactic acid (the waste by-products of working muscles), thus giving you more energy and less muscle fatigue. By increasing blood flow into the muscles you increase the length of relaxed muscles allowing for relief of tight muscle groups that aid each other.
Flexibility Training is Calming and Relaxing: When you take time to slow down and calm the nervous system, the body responds with a more relaxed and calm emotional state. When the body moves through slow stretching exercises the muscles will begin to elongate, helping prevent muscles and joints from seizing up and helping improve body posture, performance and elasticity. The ultimate benefit is that overall your body will begin to release tension, reduce stress and sore muscles.
Flexibility Training Reduces Risk of Injury: Look at stretch as a preventative medicine for your body. When muscles stay pliable, flexible and balanced it helps with coordination, muscle control, proper body technique, and prevents muscle tears. Flexibility also aids in speeding up recovery time from workouts and injury by aiding in muscular metabolism.
Stretching gives you improved flexibility with an increased range of motion. Being flexible benefits the human body in many ways not only physically, but also mentally. Allow yourself to have a BETTER QUALITY OF LIFE with the benefits of STRETCH!!
Do you include Flexibility Training in your Workouts? What is YOUR favorite form of stretch? Let us know!
It’s that time of year where it feels like the entire country decides to live here for a couple months, and with good reason. They love it here because the weather is fantastic. We’re lucky to live somewhere where winter means mid 70’s and sun. Get outside, enjoy it and get some exercise in at the same time. Here are some great hiking spots just a short drive from Infinity:
PIESTEWA (SQUAW) PEAK
SHAW BUTTE WITH TOWERS
We’ve all seen them: the guy who looks like the Incredible Hulk yet can’t lift a thing, or on the contrary, a guy that looks like a complete slob but can lift a house. Or what about the guy that looks great, but can’t walk up a flight of stairs without needing CPR at the top? No matter what your age or gender, I recommend training like an athlete.
How do you train like an athlete?
1. Join us at Infinity Fitness.
2. Increase your work capacity (work capacity= the ability to repeat high QUALITY effort).
The higher your work capacity then the more prepared for training you are; the more prepared you are the more work you can do; the more work you can do the more gains you can achieve. (Gains can mean very different things! For women look at it as *leans* ). To achieve this, shorten your rest times between sets, run stairs (hint,hint), throw cardio into the middle of a workout, do some ploy metrics. It’s not 1982 Golds Gym thinking is 2014 Infinity thinking to keep the heart rate up and continuously move throughout the workout. Maximize your time in the gym to maximize your feeling outside of it.
3. Create or find variety in your workouts.
Find a gym that is not typical. Switch things up daily, don’t get stuck in a rut and move your body in every direction with resistance daily. Your mind and body wants to be pushed and needs to be pushed to create a healthier lifestyle. As they say variety is the spice of life, so spice that thing up!!!
4. Enjoy and embrace the push this type of training gives you.
Have fun. Working out has the word “work” which most people despise. But…..and a big one, it’s not work if you love it. As crazy as this sounds, it really is fun to…
Mike Sheahan, CPT, PES
Stretching is one of the most important pieces of exercise. When done properly it can provide great benefits to your overall athletic performance. With this being said, many people don’t really know what stretching does or even when to do it. This is important information to know because stretching at the wrong time can have a big effect on overall performance during a workout and the injury prevention aspect of stretching. Lets go over some details that you need to know.
First are the types of stretching. There are many different kinds of stretching that you can do, but lets stick to the ones we do most often at Infinity. The two we use most often are dynamic and static stretching. Dynamic stretches are the stretches that we do during our warm-ups. These stretches involve movement during the stretch. Dynamic stretching is a great way to increase blood flow to a muscle. This is why dynamic stretching should be used at the beginning of a workout. At the beginning of the workout, it is important to have proper blood flow through the muscle to aid of overall function of the muscle and injury prevention. A few examples of dynamic stretches are walking deadlifts, forward lunges, and heel digs.
Static stretching is normally what we do after a workout here at Infinity. Static stretching is a stretch that does not involve movement throughout the stretch, hence the “static” in the title. Static stretching is used to not only relax the muscle, but also aids in increased range of motion, or ROM. It is important to do static stretching after a workout to help relax the muscle.
Many people ask why they should only do static stretching after a workout. As stated above, static stretching causes the muscle to relax. This happens due to certain structures in the muscle that activate during a stretch. We have what are called Golgi Tendon Organs, or GTO’s, located within the tendons of our muscles. These organs monitor the amount of force that is being places on the tendon. When a great deal of force, or stretch, is placed on tendon for a period of time, the GTO’s activate, causing the muscle to relax. This relaxation decreases the force on the tendon and also allows you to go even deeper into a stretch. This is why after you hold a stretch for a few seconds; the feeling of the stretch starts to dissipate. The feeling of that stretch dissipating is the GTO’s activation. Studies show that this reflex lasts up to 30 minutes post stretch. This relaxation period is why it isn’t good to static stretch before or during your workout. This relaxation inhibits your ability to initiate maximum force output through the muscle during your workout. By placing static stretching after your workout, you cause the muscle to relax, and this allows more blood flow through the muscle. Static stretching also increases your range of motion over time, and more ROM equates to lower risk of injury.
We now offer athletic stretch classes here at Infinity to help stretch you out after your workout or just when you’re feeling tight. These classes will run you through a series of stretches across your entire body to help loosen you up and increase your range of motion. If you have any questions on the classes or just stretching in general, please feel free to ask!
Tony Milano, CPT
Join us in the Studio on Tuesdays at 6:15 pm and Fridays at 9:15 am to get your weekly stretch.
You know you’ve created a good goal for yourself when it scares you. I must have created a really good goal, because I’m terrified! Four weeks ago, I hired an IFBB Physique Pro to help me train for my first Figure Competition. This means on November 14th, I will be walking on stage in a teeny tiny bikini and 5 inch high heels in front of hundreds of people to be judged on the physique I bring to the stage. I have created a goal to put myself outside my comfort zone, to hold myself more accountable than ever, and do something I never thought I was physically and/or mentally capable of doing.
I knew I needed to do something dramatic. I am a big advocate of the saying “practice what you preach.” I teach everyone else how to work out, how to eat, how to create good goals for themselves, and tell everyone to overcome temptation to become a better version of “you.” To everyone else, I was in decent shape already; however I wanted more and wanted to be better. I have always been told I should compete, but always just laughed it off and insisted I was not in THAT kind of shape. But why couldn’t I create that?
Three weeks ago I started dieting hard, training even harder, implemented 3am cardio sessions before work, and started working with a posing coach. I knew it was going to be hard, but this is definitely a full time job in itself. So far, it’s totally worth it! My body is transforming into something it has never been before, I’m seeing muscle definition I never have before, and I’m actually eating more than I ever have before too! I’m excited (and terrified!) to share this journey with everyone, glad I have so many people to hold me accountable, and I am VERY thankful for the support I am getting from my Infinity Fitness AZ family.
(I will be competing in the NPC Western Regional in Mesa, AZ on November 14th, Figure division; visit http://www.npcmilesproductions.com for details, pictures, and tickets.)
Hello and welcome to the new Infinity Fitness blog!
Here’s where you’ll find interesting posts and articles from our team of fabulous trainers. Each trainer will focus on his/her expertise and experiences to give you the most out of this blog. Here are some of the topics you can look forward to seeing:
Meet the team:
You’ll also see Infinity Fitness members in our monthly spotlight. Sometimes you’ll learn about one super inspiring member, and sometimes we will feature an entire IF fit family. Along the way, we’re going to try to make this blog as inspiring, motivating and educational as we possibly can. Look for our posts twice a week.
So bookmark this blog, email to a friend/colleague or add our RSS feed, and let’s pump up the volume on Infinity Fitness (even more than we already do daily). And of course, we’d love getting your feedback on all things fitness and this blog — and what you want to see discussed (and showcased) in the future.
Until next time friends…
Infinity Fitness team