Archive for the ‘pilates’ Category

8295214_XXLMorning, midday or midnight — when’s the best time to work out?

Well, that depends on when’s the best time for you.

“The best time of the day is when you will do it most consistently, because the benefits of physical activity are tightly linked to the amount you do on a consistent basis,” said Russell Pate, Ph.D., professor of exercise science in the Arnold School of Public Health at the University of South Carolina in Columbia.

Your best time is based on a “constellation” of factors:

  • location,
  • time of day,
  • type of physical activity and
  • social setting, among others.

“It’s not just what time, but what activity, with whom and where,” said Pate, who is also an American Heart Association volunteer. “This mix of factors for people come together to result in being consistent.”

Everybody’s Different

“Different people will have different preferences and predispositions with regard to how they respond to exercise at different times of the day,” Pate said.

For example, if you’re much more likely to work out consistently with a partner, “then you’re better off to opt for a social part regardless of the time of day,” Pate said. “On the other hand, some people like the solitude, the chance to get away.”

You might have heard that the best time to work out is early in the morning — to get your metabolism revving or to avoid unexpected distractions during the day that could derail your regimen. “Are there differences in working out at different times of the day? Maybe. But those differences would be minor compared to the overall effect of doing it consistently,” Pate said.

“If you’re not a morning person, it does no good for you to try to get up at 5 in the morning to work out,” he said. “Try to stack as many cards on your side of the table as possible by doing what’s most likely to work for you. The converse is, don’t make it as hard as it doesn’t have to be.”

Fit in Fitness

The American Heart Association recommends at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity. But what if you’re tight on time? Then, be creative and break up your activity into daily bouts of 3-10-minute increments.

For example:

  • In the morning, park 10 minutes away from the job and walk briskly.
  • At lunch, walk 10 minutes in or around where you work.
  • In the afternoon/evening, walk briskly 10 minutes back to your vehicle.

And there you have a 30-minute workout!

“Accumulation across the day doesn’t have to be performed in one bout, but can be across the day,” Pate said. “More is better, but we’re absolutely certain even modest amounts are much better than being sedentary.” And remember, “exercise” is any kind of physical activity that gets your heart rate up for at least 10 minutes at a time.

So get moving — at the time that’s right for you!

Source: When is the best time of day to work out?


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Working OutWith class schedules expanding at gyms around the country and boutique fitness studios booming, it’s clear that people are flocking to group fitness classes—and with good reason. Group fitness classes offer the opportunity to experience movement in positive, memorable, and purposeful ways, inspiring meaningful change both physically and mentally.

Here are the top five reasons people love group fitness classes, and why you will, too.

1. Expert guidance with no guesswork

One of the main reasons people are drawn to group fitness is the expert guidance they receive from certified instructors. An exceptional group fitness instructor is proficient in the art of creating enjoyable movement experiences that keep participants committed to their health and wellness journeys. There’s no guesswork when it comes to how to structure your workout session— the GFI has done the work for you.

2. Accountability to create a workout routine

The fact that group fitness classes occur on a set day and time works wonders with creating structure around physical activity, even for people who struggle with workout consistency. As opposed to hoping you’ll make it to the gym at some point during the day, choosing a class to attend and signing up in advance creates a greater sense of accountability and enables you to plan your day around your workout (and your health!).

3. Social support and so much more

The feeling of being part of something bigger and the camaraderie forged in group fitness classes is something that quite simply can’t be replicated. Group fitness classes exude positivity, and serve as a welcome invitation for people of all different ages, backgrounds, and ability levels to come together in one inclusive experience to move with passion and intention, all without judgement or expectation.

4. Explore movement in a new way

If you find yourself stuck in a fitness rut, group fitness can be a perfect option for adding variety to your routine, while also ensuring a well-rounded approach to exercise. Do you dread the idea of running on a treadmill to get your cardio in? Try attending a dance-based fitness class to improve endurance while burning just as many, if not more, calories. Feeling uninspired to focus on your flexibility? Try a yoga class to improve your range of motion and enhance your movement quality.

5. Fitness and fun rolled into one

Hands down one of the most commonly cited reasons people choose to attend group fitness classes is because of the fun factor. Group fitness classes prove the old saying “no pain, no gain,” couldn’t be further from the truth. In fact, an effective workout can and should be a fun one, as the more enjoyment you experience during exercise; the more likely you are to stick with a regular routine of physical activity.

Contact Energy in Motion for more information on bringing exercise classes to your workplace.

Original Article: https://www.acefitness.org/acefit/healthy-living-article/60/5892/5-reasons-people-love-group-fitness-classes-and?utm_source=SilverpopMailing&utm_medium=email&utm_campaign=ACE-Fit-Life-04-13-2016&utm_content=Consumer+Outreach&spMailingID=25230537&spUserID=NjU5NTYyNDEwMjUS1&spJobID=782085234&spReportId=NzgyMDg1MjM0S0

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Fitness Fusion Classes in Whippany NJ

Burn calories and have fun doing it! Join us for our next Fitness Fusion session beginning Sept 18th at the Ukrainian American Cultural Center of New Jersey. Classes are modified for all levels even if you’re just starting. Regardless of your workout style or fitness level, this class offers something fun and challenging for everyone.

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Energy in MotionWhen you want to remember something badly enough, what do you do? You write it down on a calendar. Today, we have paper calendars, online calendars, mobile calendars…you name it. All making it pretty hard to forget anything. So, why do we conveniently “forget” to take care of ourselves? Because we don’t schedule it!

Another easy way to include fitness into your busy day is to exercise at work. If you aren’t fortunate enough to have a work site fitness program (and with Energy in Motion everyone should be fortunate enough!) you can still move and get your heart rate up. Talk a half hour walk; hit a 30-minute class at a local gym, etc. The best part is that your heart will benefit and your productivity will increase.

Contact us for more information on how to bring convenient and affordable exercise programs to your workplace.

Tiffiny Marinelli

Energy in Motion LLC

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pilatesThere’s so much confusion and “mythology” surrounding how and when to train your abdominal muscles. I hear the same questions from clients all the time: Should I train my abs daily? Are there specific exercises to include in my program? How many repetitions or time should I complete? How can I target my lower abs? And the list goes on. 
The main abdominal muscles consist of the rectus abdominis, internal and external obliques, and transverse abdominis. These muscles are just like any other muscles of the body – after exercise, they need time to recover. During exercise, especially strength training, you’re breaking down muscle tissue. For about two days following your workout, the muscles repair and rebuild. This rebuilding process is when muscles become stronger and more efficient. Recovery time is just as important as (if not more important) than the time you spend working out. Training the abdominal muscles 2-3 times per week, on alternating days, is all you need. 
So now that you know to rest in-between workouts, what abdominal exercises should you include? There are two basic types: 1) exercises that require movement of the core through a range of motion – called mobility, and 2) exercises that require your trunk to remain stationary – called stability. Oblique crunches and reverse curls are mobility exercises while plank and supine leg raises are stability exercises. Both types are important for daily functional movements such as carrying a box, sitting in a chair, standing (each requiring core stability) and tasks such as picking up a bag, shoveling snow, gardening, or anything requiring movement of the core (mobility). 
Keep in mind that exercising the abdominal muscles, including reverse crunches, will not help you lose body fat in the abdominal area. You’re working the muscle, not the fat. Genetics determine where you will trim off the inches, so as I always say – thank your parents. There is also no such thing as “lower abs.” When performing exercises such as reverse curls or leg raises you are working the entire rectus abdominis. The difference between exercises such as the crunch and reverse curl is that you are working the same muscle just at different angles. 
Exercises that target the lower abdominal area often involve raising the legs, putting a large amount of stress on the lower back. The further your feet are from your body during these moves, the greater the torque (stress) on your lower back. Here are three things you can do to build core strength and prevent this pain.
  1. Include lower back exercises such as supermans and back extensions that strengthen the spinal erector muscles.
  2. When performing a move like a reverse crunch, do not fully extend your legs – stop just before you feel your lower back engage.
  3. Some abdominal exercises can be performed in a dip station or captains chair. Going vertical instead of horizontal will reduce forces on the lower back.
Working out the entire core, especially the back muscles is just as important as working out the abdominals. Strengthening opposing muscle groups is important to prevent any musculature imbalances, so make sure to include this in your workout.

Related Articles:

  1. The Science of Muscle Symmetry
  2. Reducing the Appearance of Cellulite: Do Body Wraps or Expensive Creams Really Work?
  3. Burning Fat: Myths and Facts
 © 2013 Tiffiny Marinelli, Energy in Motion LLC

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Many of us who have traveled down the road of trying to get into shape know that, like in most of life, there’s strength in numbers. Individuals that have experienced the most success in losing weight and getting in better physical shape have a strong support structure. Exercise buddies and groups provide accountability, a sense of healthy competition, and an element of fun to an otherwise dreary-seeming endeavor: that of losing weight and exercising.

There are two main types of group exercise classes: anaerobic and aerobic. Any facility or business that offers on-site fitness activities would ideally incorporate both of these avenues. Anaerobic classes are typically strength and flexibility-based such as Pilates, yoga, tai chi, etc. These types of exercises are ideal for individuals with high stress as well as those who suffer from chronic illness or have limited mobility. Aerobic classes can include dance-based exercises such as Zumba, sports-related activities such as kickboxing, and traditional actions like step aerobics. These exercises help burn fat and build muscle. Because not all individuals have the same needs and capabilities, providing more than one type of activity is crucial.

Promoting workplace group exercise classes is easy; most Americans either want to lose weight or are under advisement by their doctors to do so. Anxiety about not knowing that to do, about feeling lonely, and a lack of motivation and accountability can all be remedied by providing group exercise classes. People enjoy their workouts more and look forward to the next class far more than they anticipate another session of working out alone. To really motivate and inspire people to create a healthy lifestyle for themselves, offering group exercise classes is the surest way to be successful.

For more information on bring group exercise classes to your workplace, please contact us at info@einmotion.com or 973-983-9554

Copyright 2013 Tiffiny Twardowsky, Energy in Motion LLC

Additional Links

Healthy Employees Make Business Stronger

Top 10 Reasons to Try Workplace Group Fitness Classes

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Burn calories, build strength, and increase flexibility with FITNESS FUSION Classes at the Ukrainian American Cultural Center of New Jersey in Whippany, NJ. New session starts September 6th. Join anytime. Open to all levels. Contact Energy in Motion LLC at info@einmotion.com for any questions. You can also find us on Facebook.

Fitness Fusion Classes in Whippany NJ


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