Fitness
Good physical fitness is an ongoing process. We all have different reasons to stay fit. Below are some topics that we believe may be of help to you in your journey to meet your fitness goals. If you have any questions please contact us and one of our personal trainers can help you with any issues that you may be having. Remember, it is always a good idea to see your doctor before you start any new fitness programs to make sure that you will not have any unforeseen problems when exercising.
Strong Muscles, Strong Bones
Beach Fitness's personal training programs are specialized to provide progressive results that evolve by constantly challenging your fitness level. Our personal trainers produces the results you want by focusing on your health and fitness goals and efficiently maximizing your fitness potential. Our personal training program concentrates on developing your 5 components of fitness: Muscular Strength and Endurance, Cardio Strength and Endurance, Flexibility and Balance, Functional Movement and Coordination, and Body Composition.
Stretching and Flexibility
Fifteen seconds is better than five, though five is still better than nothing when it comes to improving flexibility. A new study out of the United Kingdom suggests a significant benefits from holding each stretch at least 15 seconds as opposed to five seconds or not stretching at all. Twenty-four college students (average age 20) participated in the five-week training study. Those in the five-second group performed each stretch nine times, while those in the 15-second group did each stretch three times. While both groups improved their passive range of motion, those who held their stretches longer showed greater improvements in active range of motion as well.
Feeling Stressed? Work It Out
A new study confirms what many of already know: Regular exercise is one of the best ways to combat daily stress. Researchers at the University of Texas, Houston, asked 135 college students to fill out questionnaires to assess their daily stress loads as well as their moods, physical activity patterns and overall health. Those who reported exercising less often experienced 37 percent more physical symptoms and 21 percent more anxiety during periods of high stress than those who exercised more frequently. Exercise, it seems, offered students a temporary respite from their problems, a period of rejuvenation before returning to the pressure of daily stress. According to lead researcher Dr. Cindy L. Carmack, ''Minor, everyday stress contributes to the development and exacerbation of physical and mental health problems. However, people experiencing minor stress develop different degrees of symptoms, depending on their level of physical activity.''
Build Your Muscles, Build Your Brain
An active lifestyle has benefits beyond the body. A new study suggests that being active can stimulate brain cell growth and lower the risk of developing Alzheimer’s disease. German researchers put 30 adult female mice in an ''enriched environment'' that included toys, a running wheel and unlimited food and water for 10 months. Compared to mice kept in cages, the active mice grew five times more new brain cells and showed fewer sign of age-related brain degeneration. They also were more curious about their surroundings and better able to learn new things. "'Our study suggests that, in mice, we can reduce the effects of aging on the brain with a sustained active and challenging life, even if this stimulation is only begun in middle age,'' writes Gerd Kempermann, M.D., lead author of the study. While study results in mice don't always transfer to humans, Kempermann suggests that people who change their behavior because of this study ''will certainly do no harm'' and that ''they might even do something good for the brain cells that are involved in learning and memory processes.''
Exercise Versus Diet
In a recent study of 52 obese men with an average body mass index (BMI) of 31, Canadian researchers demonstrated the power of exercise as a weight loss tool. One group of men dieted, consuming 700 calories per day less than they needed to maintain their weight. Another group walked or jogged on a treadmill at 80 percent of heart rate maximum for about an hour each day, long enough to burn off 700 calories. After three months, both dieters and exercisers lost the same amount of weight - about 16.5 lbs, or eight percent of their body weight. Exercisers, however, lost more abdominal fat (4.2 lbs) than dieters (3.3 lbs). Exercisers also did not lose muscle mass the way dieters did, and got the added benefit of improved cardiovascular fitness. A third study group kept their weight stable by burning off 700 calories per day with exercise, but making up for it with an extra 700 calories of food. Although these men did not lose weight, they did lose visceral abdominal fat, which may reduce the risk of cardiovascular disease and diabetes.
