Ice Pack & H2O to relieve sore muscles

Add water

Good Morning,

I’ve been busy reading fitness blog, websites and magazines this week to see what new information I can share with you.  I found a blurb in this month’s issue of Women’s Health Magazine to combat muscles soreness after a killer workout.  According to a report in the Journal of Athletic Training adding water to an ice pack helps relieve muscle soreness quicker than just using an ice pack.  Joseph Dykstra, M.A., A.T.C says the colder the muscle tissue is the more relief you feel.

Next time your muscles are letting you know they are there, try using this ice & water combo.  I know I will!

Enjoy your day!

Cheers, Angie

Strength training or resistant training?

Good Afternoon!  Looks like the sun is coming out!  

Again, today I’m going to write about strength training.  There is so much to talk about I thought I would keep going!  So…

You may have heard people, personal trainers included, mention strength training and resistant training and wondered what’s the difference.  Well there is no difference the terms are used interchangeably.  They both refer to “…exercising with progressively heavier resistance for the purpose of strengthening the musculoskeletal system.”   Whether or not you us a hand weight, barbel or resistant band you’re strengthening your muscles.  ACE Personal Training Manual.

Now that we know there is no difference we need to know why is it important to strengthen your muscles?  4 different components are affected when strengthening your muscles: metabolic, phyical capacity, physical appreace, and injury risk. I already mentioned the metabolic component in a “did you know fit fact” and mentioned 1 fact for physical capacity (the ability for the body to do “work”),so the 2nd fact for physical capacity is…

strength training improves the functionality of the muscle – ie how long you can carry a shopping bag, walk up stairs, play with your kids (ie. swinging them around).  A trained muscle will be able to participate in activities for a longer period of time. Makes sense doesn’t it! So why do so many people forget about strength training and just do cardio work?  

Last year a dragon boat team joined us on their off season to see if this type of training would help them increase their strength and after 1 winter training at our Group POWER® class they were able to move faster on the water and felt stronger and more capable.  They moved up in the medal standings!! This is their 2nd season with us and I’m looking forward to see how they do next year!

Feel free to train your muscles with us! 

Have a wonderful day!

Cheers, Angie

 

Here are some other “did you know fit facts”

When can I expect to see results from strength training?
Loss of Muscle?
Change your metabolic rate

When can I expect to see results from strength training?

  Good Afternoon!  

  Today is another Did you know fit fact…

Untrained adults starting a strength training programs can expect to see a gain of 2 to 4 lbs of muscle mass and 40% to 60% muscle strength increase after training for 2 months 2 to 3 times per week.  

 That’s pretty good considering 2 months is not a really a long time, however the trick is to find something you enjoy so you’ll continue to stick with your fitness  routine and continue to see results! Just like the man in the picture!

Group POWER® is our strength training program.   In this class we focus on the strengthening the large muscles of the body and endurance training (high reps).  Each muscle group gets 5 minutes of personal attention! Come check us out!

Have a super sunny day!

Cheers, Angie

Loss of Muscle?

Good afternoon!  Another “did you know” fitness fact…

Adults who do not strength training lose 1/2 lbs of muscle every year of life after the age of 25!  Again it doesn’t seem like much but it certainly catches up on you!  

By adding strength training to your fitness routine you will see a change in your strength, shape of the muscle, and increase that rate at which you burn calories.  And these are just 3 benefits of strength training!  

If you have any questions about Strength training please contact me at 604.716.3704.

Have a wonderful rainy day!

Cheers, Angie

Change your metabolic rate

 

Good afternoon!  Did you know adults who do not participating in strength training types of exercise lose 5% of their metabolic rate (the rate the body burns calories) every decade of their life!  This slow down will reflect in an increase in body.  This may not seem like much but the years go by fast!  

Therefore, to increase the metabolic rate add strength training to your fitness routine and this will help control body fat. 

Have a lovely rainy day!

Cheers, Angie